Articles & guides — page 8
125 pieces on the questions people actually search — how many calories, how much protein, how big a deficit, what a set at RIR 2 means, how the 1RM estimate works, how many sets a week — with every number derived from the formulas the apps use or cited to a source you can open. Training and nutrition education only; never medical advice.
125 articles
3-day full body workout plan
A 3-day full body plan generated by the Zyra Workouts rules: five compounds per 60-minute session, 3 sets of 6–10 at RIR 2, and how the six cycles progress.
Method / guidePrograms & splits6 min4-day upper/lower split
A 4-day upper/lower split from the Zyra Workouts rules: two upper and two lower days on T·T·R·T·R·T·R, 60 working sets a week, and how the six cycles progress.
Method / guidePrograms & splits6 min6-day push/pull/legs program
A 6-day push/pull/legs program from the Zyra Workouts rules for an advanced lifter: each day twice a week, 4-set compounds, 106 sets, and the honest imbalances.
Method / guidePrograms & splits5 min2-day workout plan: full body for busy weeks
A 2-day workout plan from the Zyra Workouts rules: two 45-minute full-body sessions, four barbell compounds at 2 × 8–12, and what two days can and cannot cover.
Method / guidePrograms & splits6 min3-day push/pull/legs
A 3-day push/pull/legs plan from the Zyra Workouts rules: one push, one pull and one legs day a week, 45 working sets, and why each muscle is trained once.
Method / guidePrograms & splits6 minHow many days a week should you lift?
How many days a week to lift, as arithmetic: days × exercises × sets is your weekly set budget, and what two to six days buy against the app's landmarks.
First principlesPrograms & splits7 minBeginner workout program: how to start lifting
A beginner workout program from the Zyra Workouts rules: 3 full-body days, five compounds at 2 × 8–12 with two reps in reserve, first weights and progression.
Method / guideBody metrics5 minTrend weight vs scale weight: what's the difference?
Scale weight is what the scale said this morning; trend weight is a smoothed line through many mornings. The exact 7-day-half-life formula, with worked numbers.
First principlesBody metrics4 minHow to weigh yourself properly
Weigh yourself at the same time under the same conditions — morning, after the bathroom, before food — then log the number and read the trend, not the day.
Method / guideBody metrics5 minHow often should you weigh yourself?
Daily gives the smoothest trend; once a week is the minimum MacroDiet needs to keep updating expenditure. What each cadence buys you and how gaps are handled.
First principlesBody metrics5 minHow to take body measurements (and compare them over time)
The seven tape sites Zyra Workouts tracks, where the tape goes, how to keep the tension the same, and how the 30- and 90-day comparison is computed.
Method / guideBody metrics5 minWhy the scale doesn't match the mirror
Fat and lean tissue store different amounts of energy per kilogram, so weight can hold still while shape changes. The arithmetic, plus a 30-day tape check.
First principlesZyra is a training and nutrition tracking tool. Nothing on this page is medical advice, a diagnosis, or an individual prescription. The numbers are estimates from published formulas and the apps' own rules — consult a qualified professional for decisions about your health, and a coach for your training.