Building a plate without counting every crumb. A calm weekday pattern
A weekday can be built with a palm and half a plate, without an app counting every crumb.
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Blog Atlant-Sport
Short articles on food, coach notes and training news. Useful, with no course and no filler.
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One month to learn the lift, one month to add reps, then a little load
Learn the lift for a month, add a rep the next month, and only then add a little load.
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A band instead of a machine. What it can actually do
A band does not replace a machine, and it does not lose on strength across eight studies. Count the hard end of the rep.
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A calm weekday protein pattern
A palm of protein, half a plate of vegetables, a handful of grain. A calm weekday without counting crumbs.
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Protein from the fridge with the stove off
Cottage cheese, eggs, yogurt or a tin of fish cover the protein when the stove stays off.
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Protein after training. The window that is no longer a window
Protein after training belongs to that day, not to a 30-minute window. How to cover it without rushing.
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Feel the muscle with a light load before you add weight
Feel the muscle with a light load first, then add weight. One way to check that in the gym.
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Protein stays on a rest day
On a day without training the protein portion stays. A second lunch is not the reward.
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Spot reduction. Why “lose only the belly” does not hold up
Why a belly exercise does not remove fat from the belly only, and what to do instead of that promise.
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Shorten the range only when the joint asks, not to look stronger
Shorten the range only when the joint asks. How to tell that apart from chasing a heavier load.
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One extra palm of protein on a training day
After training, add one palm of protein at the next meal. You do not need a separate sports meal.
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Ten thousand steps. What is worth keeping from that number
What to keep from “ten thousand steps”. A daily walk, not a race against the counter.
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