Quick Answer Most adults need about 0.8 to 1.6 grams of protein per kilogram of body weight per day, which equals around 50 to 110 grams for someone weighing 70 kilograms. Active individuals, older adults, or those building muscle may require more. Distribute protein evenly across meals for best results. Why Protein Matters for Your Body The role of protein in muscle, metabolism, and overall health If you're wondering how much protein do you really need each day, then underst

Want to strengthen and tone your body but don't know where to start? This comprehensive guide may solve that problem for you. Most beginners feel lost when they first start strength training. They’re unsure what to do, overwhelmed by conflicting advice, and afraid of “doing it wrong.” If that sounds familiar, you’re not alone. In this post, I’ll show you how to go from uncertain to confident, build momentum safely, and actually see visible results over your first 12 weeks of

Introduction I recently went through all of my client intake notes (the ones I take when on calls with potential clients). Guess what percentage of new clients said these exact words: "Alan, the main area I want to fix is my bingo wings"? I'll reveal the answer at the end of this post. For now, all I'll say is many of them hated how their arms looked in photos before joining my programme. Some even cropped their arms out of pictures altogether. They tried crash diets, detoxes

Getting quick results with an online personal trainer isn’t the hard part. The real challenge is sustaining those results 6 months, 12 months, and beyond. Erica did just that. Her story shows what’s possible when you’re ready to truly change your life.