FitDeck Blog
Guides and how-tos about strength, cardio, nutrition and training math. New posts regularly.
How many calories should i burn a day
How Many Calories Should I Burn a Day? A Guide to Setting Realistic Goals
TDEE Explained: The Number Behind Every Diet
If you’ve ever wondered why some diets work for others but not for you, the answer likely boils down to one critical metric: TDEE explained. TDEE, or Total Dail
The 10% Rule: Smart Weekly Mileage Increases
The 10 Percent Rule Running: Safely Boost Your Weekly Mileage
Cycling Power and Heart Rate Zones for Beginners
Cycling training zones are the secret weapon for beginner cyclists looking to build endurance, speed, and efficiency without burnout. By understanding and train
Treadmill vs Outdoor Running: Converting Paces Fairly
Runners often debate treadmill vs outside training, with one key question: how do you fairly compare paces? Whether you're chasing a PR, training for a race, or
Why Your Easy Runs Should Feel Too Easy
The concept of easy run pace often confuses runners. Many push too hard on "easy" days, mistaking discomfort for progress. But true easy run pace should feel ef
Heart Rate Zones: A Complete Guide With Real Numbers
Heart rate zones are a gamechanger for anyone serious about optimizing cardio workouts. By training within specific heart rate ranges, you can burn fat more eff
How to Improve Your VO2 Max (And Why It Matters)
Your VO2 Max is the gold standard for measuring cardiovascular fitness. It represents the maximum amount of oxygen your body can use during intense exercise. Im
Marathon Pace Strategy: Negative Splits vs Even Effort
Mastering your marathon pace strategy is critical for crossing the finish line strong. Choosing between even effort and negative splits can make or break your r
How to calculate calorie deficit
Achieving a calorie deficit is the cornerstone of sustainable weight loss. But how to calculate calorie deficit accurately without guessing? This guide breaks d
How to Run a Faster 5K: Paces, Intervals and Patience
Running a faster 5K requires a blend of smart training, precise pacing, and patience. Whether you’re a beginner chasing your first sub30minute finish or an expe
How to improve liver health
Your liver is your body's silent powerhouse, detoxifying harmful substances, producing bile for digestion, and regulating metabolism. Neglecting liver health ca
Zone 2 Training: Why Every Lifter Needs Easy Cardio
Zone 2 training is the secret weapon for strength athletes looking to enhance recovery, boost fat loss, and improve cardiovascular health without sacrificing ga
How many calories in an avocado
Avocados have skyrocketed in popularity, but many people wonder: how many calories in an avocado? This creamy, nutrientpacked fruit is a staple in healthy diets
Grip Strength for Deadlifts: Fix the Weak Link
Grip strength deadlift is often the silent culprit that derails your progress. You’ve built powerful legs, a solid core, and a resilient back, but when the barb
One rep max calculator strength level
Unlock Your True Potential: How to Use a One Rep Max Calculator to Determine Your Strength Level
When and How to Take a Deload Week
You're crushing your workouts, hitting new personal bests, and feeling stronger than ever. But what if we told you that sometimes, doing less can actually help
How to run faster stardew valley
Want to know how to run faster in Stardew Valley? Mastering movement mechanics isn't just about beating the clock—it's essential for efficient farming, mining,
RPE Explained: How to Train by Feel (Accurately)
Ever finish a set wondering if you truly pushed hard enough? That’s where rate of perceived exertion (RPE) comes in. This powerful tool lets you gauge workout i
How much protein in a hard boiled egg
Wondering how much protein in a hard boiled egg? You’re not alone! These portable, nutrientpacked powerhouses are a goto for fitness enthusiasts and healthconsc
Stuck at the Same Weight? 7 Ways to Break a Lifting Plateau
Stuck at the Same Weight? 7 Ways to Break a Lifting Plateau
How to calculate percentage of a number
How to Calculate Percentage of a Number: Your Ultimate Fitness Math Guide
How to improve eyesight
If you're searching for how to improve eyesight, you're not alone. Millions of people worldwide seek ways to enhance vision without relying solely on glasses or
Progressive Overload: The Only Rule That Matters
Tired of hitting a plateau in your fitness journey? Feeling like your workouts aren't delivering the gains they once did? The secret to continuous progress isn'
How many calories in an apple
Apples are a goto snack for fitness enthusiasts, but how many calories in an apple exactly? Understanding this is key to tracking your nutrition and reaching yo
How many calories are in strawberries
How Many Calories Are In Strawberries? A Sweet Guide to Berry Nutrition
The Perfect Bench-Squat-Deadlift Ratio (And What Yours Says)
The Perfect BenchSquatDeadlift Ratio (And What Yours Says)
DOTS Score Explained: Are You Actually Strong for Your Weight?
DOTS Score Explained: Are You Actually Strong for Your Weight?
Does 5x5 Still Work? Percentages Behind StrongLifts
The 5x5 strength program has been a cornerstone of effective weight training for decades, promising significant gains in both strength and muscle mass. But in a
How to run faster in fisch
How to Run Faster in Fisch: A FitDeck Guide to Mastering Your Pace
How much protein in shrimp
When you're tracking macros or building muscle, how much protein in shrimp is a critical question. This popular seafood is a lean, highprotein powerhouse that f
How much protein do i need a day
Wondering how much protein do I need a day? You’re not alone! Protein is the unsung hero of fitness, muscle repair, and metabolic health. Whether you’re lifting
How to calculate maintenance calories
How to Calculate Maintenance Calories for Sustainable Fitness
How to calculate margin
Understanding how to calculate margin is essential for tracking your fitness progress effectively. Whether you're aiming for weight loss, muscle gain, or improv
How to improve circulation in legs
Poor circulation in legs can cause discomfort, swelling, and longterm health risks. Understanding how to improve circulation in legs is essential for maintainin
How to improve posture
Poor posture can lead to chronic pain, reduced mobility, and even digestive issues. If you’re wondering how to improve posture, you’ve come to the right place.
How many calories in watermelon
How Many Calories in Watermelon: A Refreshing Guide for Fitness Enthusiasts
How many calories should i eat a day
Wondering how many calories should I eat a day? This is one of the most common questions in fitness and nutrition, and getting it right is crucial for reaching
Epley vs Brzycki: Which 1RM Formula Should You Trust?
When it comes to estimating your onerep max (1RM)—the maximum weight you can lift for a single repetition—the epley vs brzycki debate is a classic in strength t
One rep max bench press
One Rep Max Bench Press: Calculate & Improve Your Strength
How to run faster division 2
How to Run Faster in Division 2: A RealWorld Training Guide
How to run faster in palworld
How to Run Faster in Palworld: InGame Tips & RealWorld Training
How much protein should you eat in a day
Protein is the unsung hero of nutrition—it builds muscle, repairs tissues, and keeps you feeling full. But how much protein should you eat in a day? The answer
How much protein in 2 eggs
Ever wondered how much protein in 2 eggs? Eggs are a nutritional powerhouse, but their protein content varies based on size and preparation. Understanding this
How to calculate handicap in golf
Golf handicaps level the playing field, allowing players of varying skill levels to compete fairly. If you’ve ever wondered how to calculate handicap in golf, y
How to calculate annual income
Knowing how to calculate annual income is essential for budgeting, loan applications, and financial planning. Whether you're a salaried employee, hourly worker,
How to improve hrv
How to Improve HRV: A StepbyStep Guide to Boost Your Recovery
How to improve grip strength
How to improve grip strength is a question that matters for everyone—from gymgoers and rock climbers to office workers and older adults. Strong hands support be
How many calories should i eat daily
Determining how many calories should I eat daily is fundamental to achieving your fitness goals—whether you're losing weight, building muscle, or maintaining yo
How many calories should i eat to lose weight
Losing weight boils down to a simple science: how many calories should I eat to lose weight? The answer isn’t onesizefitsall—it depends on your unique body, act
How to Calculate Your One-Rep Max (Without Maxing Out)
Want to know how to calculate one rep max safely and efficiently? Whether you’re a powerlifter, bodybuilder, or weekend warrior, understanding your onerep max (
One rep max formula
One Rep Max Formula: Your Key to Strength Training Success
How to run faster mile
If you're looking to how to run a faster mile, you're not alone. Whether you're a beginner chasing a personal best or an experienced runner aiming to shave seco
How to run faster for longer
Running faster for longer requires a blend of smart training, nutrition, and recovery. Whether you’re training for a 5K or marathon, improving your endurance an
How much protein in a chicken breast
Chicken breast is a staple in fitness diets worldwide, but how much protein in a chicken breast? This lean powerhouse packs a serious nutritional punch, making
How much protein should i have a day
Determining how much protein should I have a day is crucial for optimizing muscle growth, recovery, and overall health. Protein is the building block of tissues
How to calculate standard deviation
Standard deviation is a powerful statistical measure that reveals how much your fitness data—like workout weights, body measurements, or running times—varies fr
How to calculate square footage
Knowing how to calculate square footage is essential for home renovations, real estate decisions, and even planning your fitness space. Whether you’re designing
How to improve memory
Memory loss isn’t inevitable—it’s a skill you can train. Whether you’re forgetting names, struggling to focus, or aiming to sharpen your cognitive edge, how to
How to improve gut health
Your gut is more than just a digestion system—it’s a complex ecosystem of trillions of bacteria that influence everything from immunity to mood. Learning how to
How many calories in a pound
How Many Calories in a Pound: The Science Behind Weight Loss
How many calories in a banana
Bananas are a staple in diets worldwide, but how many calories in a banana depends on its size and ripeness. Whether you're tracking macros for fitness or manag
One rep max calculator bench press
One Rep Max Calculator Bench Press: Unlock Your Strength Potential
One rep max calculator deadlift
One Rep Max Calculator Deadlift: Your Ultimate Guide to Safe Strength Training
How to run faster in 1 day at home
How to Run Faster in 1 Day at Home: Proven Strategies for Immediate Results
How to run faster in 1 minute
Want to know how to run faster in 1 minute? Whether you’re training for a race or just want to crush your personal best, even small speed gains make a huge diff
How much protein should i eat a day
If you’re wondering how much protein should I eat a day, you’re not alone. Protein is crucial for muscle repair, immune function, and satiety—but the ideal amou
How much protein is in one egg
Ever wondered how much protein is in one egg? You’re not alone! Eggs are a powerhouse of nutrition, beloved by athletes, fitness enthusiasts, and healthconsciou
How to calculate percent increase
How to Calculate Percent Increase: Track Your Fitness Progress
How to calculate gpa
Calculating your Grade Point Average (GPA) is essential for tracking academic progress, college applications, and scholarships. If you're wondering how to calcu
How to improve credit score
How to Improve Your Credit Score: A FitDeck Guide to Financial Fitness
How to improve circulation
How to Improve Circulation for Better Health and Performance
One rep max calculator squat
Master Your Squat: How to Use a One Rep Max Calculator for Optimal Gains
How to run faster without getting tired
If you’re tired of gasping for air midrun or hitting a wall just minutes after starting, you’re not alone. Many runners struggle with speed endurance. But learn
How to run faster in 1 day
Running faster isn’t just about months of training—it’s about smart, immediate adjustments that unlock your potential today. While overnight miracles aren’t rea
How much protein per day
Wondering how much protein per day you need? Getting your protein intake right is crucial for muscle growth, recovery, and overall health. Whether you're hittin
How much protein do i need
How Much Protein Do I Need? Unlocking Your Peak Performance
How to calculate body fat percentage
Understanding your body composition is a crucial step towards achieving your fitness goals. While the bathroom scale gives you a number, it doesn't tell the who
How to calculate percentage
How to Calculate Percentage: Your Essential Fitness Math Guide
How to improve vo2 max
VO2 max measures your body’s maximum oxygen uptake during intense exercise, reflecting cardiovascular fitness. Knowing how to improve VO2 max is key for athlete
How to improve kidney function
Kidneys are your body’s silent heroes, filtering waste, balancing fluids, and regulating blood pressure. When kidney function declines, it can lead to serious h
How many calories in an egg
Eggs are a breakfast staple and fitness favorite, but how many calories in an egg depends on size, preparation, and additions. On average, a large egg packs abo
How many calories should i eat
How many calories should I eat? A Complete Guide to Fueling Your Body
One rep max calculator bench
One Rep Max Calculator Bench: Unlock Your Bench Press Potential
One rep max calculator
A one rep max calculator is an essential tool for serious strength training. It estimates the maximum weight you can lift for a single repetition on exercises l
How to run faster and longer
Want to know how to run faster and longer? Whether you're training for a 5K or aiming to beat your personal best, improving your running performance requires a
How to run faster in speed stars
How to Run Faster in Speed Stars: Your Guide to Dominating the Track
How much protein should i eat
How Much Protein Should I Eat? Your Ultimate Guide to Fueling Your Body
How much protein in an egg
How Much Protein in an Egg? Your Complete Guide to Egg Nutrition
How to calculate square feet
Whether you're planning a home gym renovation, ordering flooring, or designing a workout space, knowing how to calculate square feet is essential. This measurem
How to calculate bmi
Knowing how to calculate BMI (Body Mass Index) is a fundamental skill for anyone interested in monitoring their health and fitness. This simple yet powerful met
How to Calculate Your One-Rep Max
Your one-rep max is the backbone of strength programming — here's how to calculate it safely from submaximal sets.