Gym 74
Knowledge
The same articles as in the app, open to everyone.
Setting a sensible goal
The app asks for a number of calories and a split in percentages. This article is about how to arrive at those numbers — for building muscle, for maintaining, and for losing weight.
What macros do for your body
Protein, carbohydrate and fat provide energy and each does something different in your body. This article explains what they do, roughly how much you need and how to set them up and track them in Gym 74.
How the calculator works out your calories and macros
A calculator gives you a number, but where does it come from? This article shows step by step how the calculator works out your daily target, with the formulas, the choices behind them and the sources.
Losing weight without losing muscle
When you lose weight you want to lose fat and keep your muscle. This article explains what matters most for that: a moderate deficit, enough protein, carrying on with strength training and a pace you can keep up. And how to follow that in Gym 74.
Progressive overload: getting stronger, step by step
Your body only gets stronger or bigger when you ask a little more of it than it is used to. This article explains what progressive overload is, what it is good for and how to keep track of it in Gym 74.
How the 1RM is estimated
Your one-rep max is the heaviest weight you can lift once. You don't have to go to your limit to find it: a normal set gives a reasonable estimate. Here is exactly which formula Gym 74 uses, and why.
How to measure consistently
The same measurement on two different occasions only means something if you take it the same way both times. This article is about posture, timing and placement — not about what the numbers mean.