Health & Fitness
Practical guides on what to eat, how many calories everyday foods have and how to train at home without equipment, with the numbers behind each tip. Written for people with busy days who want to move more and eat better, without a complicated plan.
What to Eat After a Workout: Snacks and Meals to Help You Recover
What to eat after a workout: how much protein and carbs, snacks and meals with calories, whether the anabolic window is real, and what to eat at night.
By Fernando Justo · November 7, 2026 · 6 min read
What to Eat Before a Workout: Options for Every Timing, With Calories
What to eat before a workout: snacks for 30 minutes before and meals for 1 to 2 hours before, with calories, what to avoid, and whether to train fasted.
By Fernando Justo · November 7, 2026 · 7 min read
How Many Calories in an Egg, a Banana, a Bread Roll and Other Everyday Foods
How many calories in a boiled egg, a banana, a bread roll, an apple and an orange: a per-unit table from official data, and how to burn more of them.
By Fernando Justo · November 2, 2026 · 10 min read
How to Lose Belly Fat at Home: What Actually Works
How to lose belly fat at home: why sit-ups alone don't work, the 80/20 rule between food and training, and a 20-minute workout to start with.
By Fernando Justo · October 27, 2026 · 10 min read
How to Exercise at Home: A Beginner Workout With No Equipment
How to exercise at home with no equipment: 10 exercises step by step, a 20-minute beginner workout, a weekly plan and how much to train each week.
By Fernando Justo · October 24, 2026 · 12 min read