Science-backed fitness insight.
Evidence-based articles on training, nutrition, and the mindset that drives lasting transformation. Written by coaches, not content marketers.
How Many Calories Should You Eat to Lose Fat?
The honest answer to how many calories you need to lose fat — based on your lean body mass, not a generic number off the internet.
NutritionHow to Calculate Your Macros for Fat Loss
Calories decide if you lose weight; macros decide whether it's fat or muscle. Here's how to set protein, carbs, and fat the right way.
NutritionHow Much Protein Do You Need to Lose Fat and Build Muscle?
Protein is the most important macro for body composition. Here's exactly how much you need — and why lean mass matters more than bodyweight.
GuidesHow Long Does It Take to Lose Weight? A Realistic Timeline
How long it really takes to lose 5, 10, or 20 kg — and why a slower, steadier pace beats every crash diet you've tried.
ScienceBMI vs Body Fat Percentage: Which Actually Matters?
Why BMI can call a muscular person 'overweight' — and why body-fat percentage is the metric that actually reflects your health and physique.
AdvicePersonal Trainer Amsterdam: How to Choose the Right One
What to look for — and what to avoid — when choosing a personal trainer in Amsterdam. A practical guide for busy professionals.
ScienceThe Truth About Fat Loss: Why Most People Fail (And How to Fix It)
The science behind why fat loss is hard — and the data-driven system that actually works for busy professionals.
GuidesHow to Transform Your Body in 12 Weeks: The Complete Guide
A science-backed, week-by-week guide to body transformation — what to expect, what to track, and how to avoid the most common mistakes.
AdviceOnline Personal Training: Is It as Effective as In-Person?
An honest comparison of online vs in-person coaching — when each works best and what to expect from each.
LifestyleWhy Busy Professionals Fail at Fitness (And the Fix)
The real reasons high-achieving professionals struggle with consistent training — and the specific solutions that work.
NutritionNutrition for Fat Loss: What Actually Works
Cutting through the noise — the evidence-based nutrition principles that consistently produce results, without fad diets.
NutritionTDEE Explained: How Many Calories Do You Actually Burn?
What TDEE means, the four things that make it up, and why your friend can eat more than you without gaining — explained simply, with the numbers that matter.
NutritionHow Much Water Should You Drink to Lose Weight?
Whether hydration actually helps fat loss, how much you really need (it's not a flat 2 litres), and the simple way to hit it without thinking about it.
ScienceStrength vs Cardio for Fat Loss: What the Science Says
Why endless cardio isn't the fastest way to lose fat, what strength training actually does to your metabolism, and how to combine both the right way.
NutritionWhy You're Not Losing Weight Despite Eating Healthy
You've cut the junk, you eat clean — and the scale won't move. Here are the real reasons healthy eaters stall, and how to fix it without eating less of what's good for you.
ScienceWeight Loss Plateau: What To Do Next
Why fat loss stalls even when you're doing everything right — and the specific, ordered steps to break a genuine plateau without crash dieting.
GuidesThe Beginner's Guide to the Gym: Everything You Need to Know
Walking into a gym for the first time is intimidating. This is the no-nonsense beginner's guide — what to do, what to ignore, and how to make progress from week one.
ScienceStrength Training for Women: The Truth About Bulking Up
The fear of getting ‘bulky’ keeps countless women on the treadmill and away from the weights. Here's the physiology that debunks it — and why lifting is exactly what gets you the look you want.
ScienceWhy Men Over 40 Gain Fat (And How to Reverse It)
The ‘dad bod’ isn't inevitable. Here's what actually changes in a man's body after 40 — and the specific, proven way to reverse it without extreme dieting.
AdviceIs Personal Training Worth the Investment?
An honest look at whether a personal trainer is worth the money — what you're actually paying for, when it pays off, and when it doesn't.
LifestyleWhy Successful People Hire Coaches for Fitness
The most driven, capable people often hire a fitness coach — not despite their discipline, but because of how they think about systems, time, and results.
LifestyleHow to Get Fit Working 60+ Hours Per Week
You don't need more hours — you need a system that survives a brutal schedule. The realistic, efficient way to get fit when work eats your week.
AdvicePersonal Trainer Amsterdam Cost: What Should You Expect to Pay?
A straight answer on what personal training costs in Amsterdam — the price ranges, what drives them, and how to judge value rather than just the hourly rate.
AdviceHow Often Should You Train with a Personal Trainer?
Once a week, three times, every session? The honest guide to how often you actually need a personal trainer to get results — based on your goal and budget.
GuidesHow Long Does It Take to See Results from Personal Training?
A realistic, week-by-week timeline of what to expect from personal training — what changes first, when others can see it, and how to make it happen faster.
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What's inside
Training & nutrition, decoded
The science behind fat loss, muscle and performance, in plain English, not jargon.
Real client results
What actually moved the needle for our clients, with the numbers behind it.
Built for a packed schedule
Practical tactics you can apply in a busy week, no 2-hour gym sessions required.
Written by Miquel & the True Results team, coaches, not content marketers.