What is the 3-3-3 rule gym?
Choose exercises that work multiple muscles at once for the first exercise in each group. These compound movements like squats, deadlifts, and bench press give you the most benefit.
Fitness Image knowledge hub
Train smarter.
Eat with purpose.
Practical, evidence-informed guides for building strength, improving fitness and making nutrition decisions that work in real life.
Choose your goal
Start with a core topic
Each topic page brings together 20 current guides, with pagination for the complete archive.
01 / MOVE
Fitness
Workouts, conditioning, recovery and practical ways to improve your physical capacity.
Browse fitness guides → 02 / FUELNutrition
Protein, healthy eating, fasting and evidence-informed guidance without diet noise.
Browse nutrition guides → 03 / PROGRESSWeight loss
Calorie balance, sustainable fat loss and habits designed to hold up over time.
Browse weight-loss guides →Explore every topic
Fresh from the library
Latest articles
New and recently refreshed guides from the Fitness Image editorial library.
Why am I skinny but have a big belly?
There are two types of belly fat. The first type sits right under your skin. You can pinch it. The second type hides deep inside your body, wrapped around your organs.
What is the quickest muscle to grow?
Research shows that training legs early in the week sets off metabolic processes that last for days.
What is the negative side of intermittent fasting?
This research was presented at the American Heart Association conference in 2024. The lead researcher, Victor Wenze Zhong from Shanghai Jiao Tong University, said the results surprised them.
Is jumping rope good for belly fat?
No exercise burns fat from one spot on your body. Your body loses fat from everywhere when you eat fewer calories than you burn.
What exercise works every muscle in the body?
Compound exercises are the answer. These movements use multiple joints and muscle groups at the same time. A bicep curl uses one joint and one muscle group.
What is the hardest fat to get rid of?
The fat on your lower belly, hips and thighs sticks around longer than visceral fat. This subcutaneous fat has fewer blood vessels and responds slower to those same fat burning hormones.
Is face fat the first to go?
Your body burns fat from all over when you eat fewer calories than you burn. The face has a thin layer of fat compared to your belly, hips and thighs.
What burns the most fat on a treadmill?
Walking burns more fat than running for most people. This sounds wrong because running feels harder and makes you sweat more. But science tells a different story.
Is morning skinny your actual weight?
Your body works hard while you sleep. You breathe out water vapor all night long. You sweat, even if you do not notice it.
Is it bad to eat under 1200 calories a day?
Your body burns calories just to stay alive. This includes breathing, pumping blood, and keeping your brain working.
Is 40 too old to build muscle?
Your body loses about 3 to 8 percent of muscle mass every decade after age 30. This speeds up after 40. Bone density also drops, which increases your risk of fractures from falls.
What is the 130 hour rule?
Maximus settled on 130 hours based on his experience training thousands of people over his career.
What is blocking my weight loss?
Six out of every seven obese people will lose a significant amount of weight in their lifetime. The problem is they do not keep it off.
What foods help reduce body fat?
Protein burns more calories during digestion than any other food. Your body uses 20 to 30 percent of protein calories just to break it down and absorb it.
What exercise burns the most belly fat at the gym?
Your resting metabolic rate accounts for 50% to 70% of all the calories you burn in a day. One pound of muscle burns about six calories per day at rest, while one pound of fat only burns two calories.
What do models eat to stay skinny?
When you eat too few calories, your body slows down your metabolism to conserve energy. This makes fat loss harder over time.
Can flabby arms be toned after 60?
Two things happen as we age. First, we lose muscle mass. After age 30, adults lose about 3 to 8 percent of muscle mass per decade, and this speeds up after 60.
What should I eat after lifting weights?
Your daily protein target matters more than any single meal. Multiply your body weight in kilograms by 1.6 to 2.2 to find your daily gram target.
Best Weight-Lifting Routine for Seniors: A Safe Starting Plan
This gives your body enough time to recover between sessions. Recovery matters more as you get older because your muscles need longer to repair and grow stronger.