How to lose weight in 7 days with the high protein diet
Processing protein takes more energy to digest than carbs or fats. This “thermic effect of food” (TEF) means you’re burning more calories simply by eating.
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Protein, healthy eating, fasting and evidence-informed guidance without diet noise.
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Calorie balance, sustainable fat loss and habits designed to hold up over time.
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Latest articles
New and recently refreshed guides from the Fitness Image editorial library.
This new calorie method melts 1kg per week
Yeah, yeah, you’ve heard it all before: “calories in, calories out.” But it’s not enough to simply maintain a calorie deficit. To lose 1kg of fat per week (that’s roughly 2.2 pounds, a firm, healthy target), you need a consistent deficit of around 1100 calories each day. Fat, fat is like a storage tank that contains about 7,700 calories of energy per one kilo. So doing simple math: 7,700 calories / 7 days = 1,100 calorie deficit per day.
The Ultimate Guide to 1-on-1 Personal Training
What Is 1 on 1 Personal Training 1-on-1 personal training is dedicated fitness coaching in which a qualified personal trainer works exclusively with you to achieve your health goals. Your trainer assesses…
What does a personal trainer do?
Personal trainers start with a goal setting phone call. Then there will be an initial session. Sometimes this is free. Then each session after that will be weekly training. It’ll be custom to your goals. Sometimes good trainers will guarantee results.
HIIT WORKOUTS
What Is HIIT and How Does It Work? HIIT workouts combine short bursts of intense exercise with brief rest periods to maximise calorie burn and increase metabolic rate. Each workout alternates quick,…
What is the Japanese Trick to Lose Weight? The Science Behind Japan’s Leanest Habits
What is the Japanese trick to lose weight? Discover the real science behind Hara Hachi Bu, Japanese walking, green tea, and water therapy for fat loss.
What Kills Muscle Gains the Most? The 3 Real Gain Killers Explained
What kills muscle gains the most? Training too light, low protein, and poor recovery. Here’s the science and exactly what to fix to start growing again.
What to eat for a flat stomach in 3 days?
Fix these three things and your stomach will look flatter.
How IV Therapy Works for Hydration and Nutrient Support
Learn how IV therapy delivers fluids, electrolytes, medicines and nutrients, how infusions are monitored, and the safety risks clinicians manage.
Which Muscle Is the Weakest in Melbourne?
Which muscle is the weakest? A Melbourne clinician explains the stapedius muscle, the acoustic reflex, and what tiny muscles reveal about hearing health.
Is a 3×5 Bench Enough in Melbourne?
Is a 3×5 bench enough? Learn how Melbourne lifters can use three sets of five to build strength, avoid stalls, and plan smarter bench sessions.
$400 a Month for a Personal Trainer in Melbourne: Where That Budget Really Sits
Is $400 a month a lot for a personal trainer in Melbourne? See real session counts, rate ranges, and how to check if your current deal is fair.
Mobile Personal Trainer Cost in Melbourne: What You’ll Actually Pay in 2025
Mobile personal trainer cost in Melbourne: real hourly rates, weekly package pricing, what pushes prices up, and how it compares to gym-based PT.
What are the 4 exercises for full body?
Learn what are the 4 exercises for full body training, why they work, how to perform them safely, and how to build a simple weekly strength plan.
Which Muscle Is the Slowest to Grow?
Which muscle is the slowest to grow? Learn why calves often lag, how genetics shape gains, and how to train them for steady growth over time.
What is the 3-2-1 rule for working out?
What is the 3-2-1 rule for working out? Learn how to schedule strength, Pilates and cardio, manage recovery, and build a routine you can sustain.
What Should I Do My First Time in the Gym?
Wondering what should I do my first time in the gym? Follow a simple plan to learn the space, train safely, and return with confidence next time.
What should a beginner do on his first day of the gym?
What should a beginner do on his first day of the gym? Learn how to plan, warm up, train safely, choose weights, and leave ready to return.
Is 3 months enough time to train for a HYROX?
Is 3 months enough time to train for a HYROX? Learn who can get race-ready in 12 weeks, how to structure each phase, and which warning signs matter most.
Do physios or exercise physiologists earn more?
Do physios or exercise physiologists earn more? Compare salary ranges, work settings, qualifications, demand, private practice and career growth.