The Logpulse blog
Nutrition and training explained plainly, with the research behind it. Written for people who want results without the nonsense.
- Nutrition
Does meal timing matter? Breakfast, late dinners and how many meals
Three meals or six, breakfast or no breakfast, dinner before 7pm or not. Most of it matters much less than you've been told. Here's what does.
- Training
Heavy weights or light weights for muscle?
You don't need to lift heavy to grow, but heavy lifting builds strength best. Here's how rep ranges actually work.
- Nutrition
Should you weigh food raw or cooked?
Cooking changes how much food weighs but not how many calories it has. Mixing up raw and cooked numbers is the most common tracking mistake there is.
- Progress
How fast should you lose weight?
Losing weight fast feels productive, but past a certain point you lose muscle, strength and your motivation. Here's the rate the research supports.
- Nutrition
How much water do you really need?
Forget the eight glasses rule. Your needs depend on your size, the weather and how much you sweat. Here's a practical way to get it right, including on the Australian summer days that matter most.
- Nutrition
How many calories do you actually need?
Your daily calorie needs come from three things you can estimate in a minute. Here's how the maths works, where it goes wrong, and how to find your real number.
- Training
Why your daily steps matter more than your cardio
The movement you do outside the gym can burn more than your workouts. Here's why steps are a fat loss tool, and how many to aim for.
- Nutrition
Alcohol, calories and your gym goals
A few drinks on the weekend can quietly undo a week's deficit and blunt your recovery. Here's what alcohol actually costs, and how to fit it in if you want to.
- Training
Full body, upper lower or push pull legs: which split is best?
The best training split is the one that fits the days you can actually train. Here's how to choose, based on what the research says about frequency.
- Nutrition
How much protein do you need to build or keep muscle?
The minimum to stay healthy and the amount that helps you build muscle are very different numbers. Here's what the research says, and what it looks like on a plate.
- Training
Progressive overload, explained simply
Muscles only grow if you keep asking a bit more of them. Here's the simplest system that works, the same one the Logpulse program uses to pick your next weight.
- Recovery
Sleep and fat loss: the recovery tool you're ignoring
In one study, dieters who slept less lost the same weight but far less of it was fat. Here's what short sleep does to appetite and body composition, and how to sleep better.
- Nutrition
Fibre, the nutrient most people forget to track
Most Australians eat less fibre than recommended. It keeps you full on fewer calories and is linked to lower risk of several chronic diseases. Here's how to get enough.
- Progress
Why the scale jumps around, and what to watch instead
Gaining a kilo overnight isn't fat. Water, salt, carbs and food in your gut all move the number. Here's how to read your weight properly.
- Training
How much exercise do you need? The Australian guidelines, made practical
The national guidelines ask for less than most people think, and more strength training than most people do. Here's what they say and a simple week that meets them.
- Training
How many sets do you need to build muscle?
More sets build more muscle, up to a point. Here's the weekly range the research supports, and how to fit it into a real schedule.
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