Home Workouts
Posture, Back, and Core: The Program to Start With
What the core really is, six movements without a single crunch, a four-week program, and why it comes before strength training.
Journal
Nutrition, workouts and health — without giving up
In-depth articles on low-carb nutrition, intermittent fasting, strength training, sleep, stress, and recovery. No two-week diets or promises for summer — only what you can follow for years. Every article is signed by its author and reviewed before publication.
Categories
Home Workouts
How many times a week to work out: 2, 3, or 4
Why not every day, how to choose your number of workouts, how to arrange the days, and what to do on the others.
Home Workouts
Strength Training at Home Without Dumbbells: How to Progress Without Weights
Four ways to increase load without equipment—repetitions, tempo, pauses, and leverage—progression ladders for five movements and when bodyweight alone is no longer enough.
Getting Started with Training
How to choose a program: place, time, days, level
Five questions used to create a program: how to answer honestly, what to choose with a fluctuating schedule, why it is better to underestimate your level, and when it is time to change the program.
Getting Started with Training
Technique of Basic Movements: Squat, Push-Up, Plank, Bridge, Row
Five movements that form the foundation of home programs: what each one looks like when performed correctly, three common mistakes, and how to check yourself without a coach.
Getting Started with Training
First Home Workout: 20 Minutes, a Mat and a Chair
Three movements for three sets, the entire workout broken down by the minute, how many repetitions to do, and how to know that a set is finished. What to do in the second and third weeks.
The Method in Real Life
How much time the method takes: an honest weekly budget
Cooking, shopping, movement, and zero counting: how many hours a week the method takes after the adjustment, where time goes with regular food, and how to cook in two sessions.
The Method in Real Life
One Kitchen, Different Plates: The Method and the Family
How to stick to the method when your family eats normally: a shared base and different side dishes, children, a partner who is opposed, cooking and shopping for everyone—and how not to turn food into an argument.
The Method in Real Life
Method After 40: What Changes for Women and How to Take It into Account
Hormones, muscles, and sleep after forty: why previous approaches no longer work, how the method’s focus shifts — more protein, strength training, a gentle eating window — and what to do about belly fat at the same weight.
Principles of the Method
Movement in the method: the third pillar, not the main one
Why train if food handles weight loss: muscles, posture, energy, and sleep. How much movement is needed, where to start, and how to fit it into your day according to the method.
Principles of the Method
No Restrictions or Guilt: How the Method Treats Lapses
Why the method has no forbidden foods, how “no need to” differs from “mustn’t,” how much one lapse costs, and what to do after eating outside the method.
The Journey
Why Previous Diets Didn't Work and What's Different Here
Calorie deficits and restrictions lose out to physiology and psychology—how this method is structured differently and how to use past experience instead of fearing it.