NOW Fitness · Blog

Train smarter. No myths.

Training, nutrition and recovery, explained plainly and backed by research. Written by the team behind NOW Fitness.

Supplements·5 min read

How to take creatine: how much and when

3 to 5 grams of monohydrate a day, every day, at any time. Here is everything else you need to know, and what the research says.

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Training·4 min read

Beginner gym workout plan: full body 3× a week

Two workouts, A and B, alternating three times a week. Enough to make you grow, and simple enough that you will stick with it.

Nutrition·4 min read

Calorie deficit: how much to eat to lose fat and keep your muscle

Lose 0.5 to 1% of your body weight a week, eat enough protein and keep lifting. Here is how to set your numbers.

Recovery·4 min read

HRV: what heart rate variability is and what a normal HRV is

HRV shows how rested your body is. What matters is not whether yours is higher than a friend's, but how it changes against your own normal.

Nutrition·4 min read

How much protein per day do you need

For muscle, 1.6 to 2.2 g per kilogram, and even more when you are cutting. Work out your number and learn how to spread it across your day.

Training·4 min read

How many steps a day do you really need

For a longer life, 7,000 to 10,000 steps is enough, and even fewer after 60. But every extra thousand counts.