The Kaizmax blog

Weight loss plateau: how to break through it

Is your weight stuck no matter what you do? Find out why weight loss plateaus happen and the concrete ways to finally kickstart fat loss again.

Fasted cardio: myth or real fat-loss hack?

Fasted training for fat loss: myth or reality? We break down the physiology, the real levers that matter, and how to choose wisely, backed by numbers.

Sleep: your hidden ally for muscle gain and fat loss

Find out why sleep directly affects your fat loss and muscle gain, and how to optimize your nights to make faster progress.

Full body vs. split: how do you choose?

Split or full body? Find out how to structure your training week based on your level, available time, and goals, without overthinking it.

How much cardio do you need to lose fat?

Not sure how much cardio you actually need to lose fat? Here are the real numbers, no fluff, so you can make progress without burning yourself out.

Muscle soreness: where it comes from and what to do about it

Sore after a workout? Get the real story on where muscle soreness comes from and learn the moves that actually speed up recovery, no myths, no bullshit.

Calculating your metabolism and total energy expenditure

Learn how to calculate your basal metabolic rate and total daily energy expenditure (TDEE) to adjust your calories and finally reach your goals.

Bulking: the beginner's guide

Bulking made simple: calories, macros, training, and mistakes to avoid. The no-nonsense guide to building muscle without packing on random fat.

How much protein per day based on your goal

Find out how much protein you should eat per day based on your goal — fat loss, muscle gain, or general fitness — with clear, practical benchmarks.

What to eat before and after a workout

Find out exactly what to eat before and after training: timing, portions, real-life examples, and common mistakes to avoid so you can make faster progress.

Calorie deficit: how much to aim for and how to stick with it without giving up

Calorie deficit: find out how much to aim for based on your goal, how to calculate it precisely, and practical tips to stick with it without caving in.

How many workouts per week do you need to make progress?

Find out how many workouts per week you actually need to make progress, based on your goal and level, without burning yourself out.

How to lose fat without losing muscle

Losing fat without losing muscle is possible: a controlled calorie deficit, enough protein, and targeted strength training. Your complete, no-nonsense guide.

How to calculate your calories and macros (the Mifflin-St Jeor method)

BMR, activity factor, a −20% deficit or +10% surplus, the protein / carb / fat split and safety floors: the full method, exactly how the app calculates it.

Working out at home with no equipment: the complete guide

The 4 movement patterns to cover, how to progress with bodyweight, the minimal gear that changes everything, and how to structure your week in 3 or 4 sessions.

Sport-specific conditioning: tailoring strength to your sport

Injury prevention by sport (hamstrings and adductors for football, shoulders for racket sports), counting your club sessions in your calories, and when to add a conditioning session.