Guides articles

Longer explainers on measurement, tracking and how Fitholae's tools fit together.

20 Sept 20268 min read

BMI chart for men and women: what your number actually means

The same BMI carries different risk for Indian bodies than for European ones. Here is the chart, both sets of cut-offs, and the honest limits.

20 Sept 20267 min read

One is cheap and crude, the other informative and hard to measure. Use them for different jobs.

20 Sept 20268 min read

What the number means, what counts as healthy, why two devices disagree, and how to lower it without losing muscle.

20 Sept 20268 min read

Bodyweight is one noisy signal among seven. Track the rest and flat weeks stop being demoralising.

1 Sept 20265 min read

One number that reflects training, nutrition, recovery and consistency — and what to change first when it drops.

1 Sept 20266 min read

The scale answers one narrow question badly. Use five signals together and progress becomes obvious weeks earlier.

1 Sept 20266 min read

An AI plan is only as good as the constraints you give it. Here is how to brief it properly and what to change once you start training.

26 Aug 20266 min read

You want to look better and feel stronger, not just weigh less. Muscle weighs more than fat but takes up less space.

21 Aug 20266 min read

Gravity is the only equipment you truly need to get started. Use these progressions to get stronger today.

2 Aug 20267 min read

The first month is not about intensity; it's about making the gym a part of your identity.

2 Jul 20269 min read

Fat loss is four decisions repeated for months. Here is exactly which four, and how to review them weekly.