Featured Long-Form Articles
The Minimal Effective Routine: Train Smart, Not Long
A practical framework for people who want reliable results with limited time.
Training doesn't have to be complicated. The minimal effective routine (MER) is a concept borrowed from engineering: the smallest change that produces the desired outcome. For most recreational athletes and busy professionals, MER looks like two quality strength sessions per week, plus two focused aerobic sessions.
Why MER works
1. Consistency beats intensity. Shorter, consistent sessions accumulate volume without causing frequent missed workouts due to fatigue or schedule conflicts. 2. Recovery is where growth happens — short, demanding workouts followed by deliberate recovery produce better adaptations than spiking volume erratically.
Weekly template
- Mon: Strength — full body (compound lifts, 30–45 min)
- Wed: Conditioning — interval or tempo run (30–40 min)
- Fri: Strength — full body (focus on different movement patterns)
- Sun: Low-intensity steady state — long walk or bike (60–90 min)
Progressive overload is still the driver: add small weight, extra reps, or improved form each week. Track a few numbers (sets × reps × weight) and aim for small monthly improvements.
Protein, Timing and Recovery: Practical Nutrition for Strength
How to structure meals around workouts without obsessing over every gram.
Protein supports repair. For most adults aiming to build or preserve muscle, target 1.6–2.2 g/kg of body weight per day spread across 3–4 meals. Each meal should include 20–40 g of high-quality protein (eggs, dairy, lean meat, legumes).
Pre- and post-workout
Eat a mixed meal 1–3 hours before training to ensure fuel and minimize gastrointestinal issues. After training, prioritize a protein-containing meal within 2 hours. Carbohydrates speed glycogen replenishment when sessions are frequent.
Micronutrients & practical tips
Don't overlook vitamin D, iron (especially for women), and omega-3s. A daily multivitamin is useful when diet variety is limited. Hydration matters — sip during sessions and aim for steady fluid intake throughout the day.
Food-first, Not Food-only: Designing a 7-Week Habit Plan
Change the system around you to make good choices automatic.
Habits succeed when the environment supports them. Use "implementation intentions" (if-then plans), reduce friction for healthy meals (batch-cook on Sunday), and add friction to tempting behaviours (remove apps, avoid buying trigger snacks).
Seven-week build
- Week 1 — track baseline: meals, sleep, mood.
- Week 2 — add two extra servings of vegetables daily.
- Week 3 — establish protein at two meals per day.
- Week 4 — schedule and perform two strength workouts weekly.
- Week 5 — refine portions and meal timing around training.
- Week 6 — evaluate progress and adjust calorie target slightly if needed.
- Week 7 — automate: build grocery list, set recurring meal-prep slot.
Small wins compound. Celebrate consistency instead of perfection.