-
How to Export Your Data From a Fitness App, and What Comes Out
Where the export setting usually hides, what the law says you are owed, which file types come out and what each can carry, and the numbers that almost always stay behind.
-
How Much Protein Do I Actually Need?
The official 0.8 grams per kilo is a floor for staying healthy, not a figure for building muscle. For people who lift, the research points to about 1.6 grams per kilo, and here is how to check where your own log sits.
-
The Best App to Track Muscle Groups Depends on How It Counts
Hevy, StrengthLog, Fitbod and Adonae all colour in a body map after a workout, but they count assisting muscles, old sessions and weekly targets differently. What each one does, where each falls short, and a one-session test for any app.
-
Choosing a Fitness App That Works Without an Account
Most fitness and calorie apps want an email before they show you anything. Which ones work without an account, what you give up by skipping it, and how to check any app yourself.
-
Body Recomposition, Explained Without the Hand-Waving
Body recomposition means losing fat and building muscle over the same weeks, so your weight barely moves. Who it actually works for, why the scale hides it, and the readings that show it instead.
-
Why Has My Bench Press Stalled? Four Kinds of Stall, Told Apart
Four different things get called a strength plateau, and each leaves its own pattern in a training log: the same numbers repeated, several lifts sliding together, or one lift stuck while the rest climb. How to tell which one you have.
-
What Is Health Connect on Android, and What Does It Not Do?
Health Connect is a shared, on-phone store for health and fitness data on Android. What it holds, where it lives, the 30-day history limit most people miss, and why the same workout can arrive twice.
-
How to Track Calories Without Weighing Food
You can track calories without weighing food by estimating most things, measuring the few dense foods where guesses go badly wrong, and logging every day. What accuracy you lose, why consistency matters more, and how to check your estimates against your weight trend.
-
How to Tell If a Workout Split Is Balanced, Muscle by Muscle
A split can look complete with every session logged and still leave a muscle almost untouched. How to count one real week by muscle, a worked example with the arithmetic shown, and the four muscles most programs skip by accident.
-
MyFitnessPal Alternatives, Compared Honestly
MyFitnessPal's database is huge but crowdsourced, its free tier keeps shrinking, and its calorie target never updates. Four alternatives compared honestly, including where each one loses.
-
How Many Sets a Week Does a Muscle Need?
A 2017 meta-analysis found muscle grew fastest at ten or more hard sets per muscle a week, but a 2023 review shows only sets taken close to failure count toward that total. The research, the arithmetic, and how to check it in your own log.
-
Getting Garmin Data Into Another App
Three real routes move Garmin data somewhere else: Health Connect syncs automatically but keeps Garmin's own scored metrics back, a full account export contains everything as a one-time archive, and a sync partner like Intervals.icu pulls training files close to live. What each one drops, and which to pick.
-
How to Find Your Real Maintenance Calories
Online calculators guess your maintenance calories from formulas built on population averages and a self-reported activity guess. The measured alternative: log honestly, weigh daily, and average by week until two weeks land within a pound of each other.
-
Why Does My Weight Go Up Overnight? (And Why It Does Not Matter)
A morning weight swing of a pound or two is almost always water, not fat: carbs refilling glycogen, a salty meal, digestion, or the menstrual cycle. Real mechanisms, real numbers, and why the weekly average tells the truth that one morning cannot.
-
What Muscles Do Rows Actually Work?
The back does most of the work in a row, but the rear shoulders and biceps get a real, smaller share too. Two studies on muscle activity show how grip and torso angle shift that split, and what a week of nothing but rows leaves undertrained.
The Adonae blog
Plain explanations of what a training log, a food log and a bathroom scale actually tell you. No jargon, no acronyms.
Track yours
Adonae reads your training, food, body and health data, then tells you what you have neglected and whether it is working. Free to start, works with no account.
Android 8.0+ · or use the web app