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Why diets fail
Most diets fail not for lack of willpower but because they are built on extreme restriction.Instagram · post
Strength training three days a week
The base plan: three 45-minute full-body sessions.PDF
How much protein you really need
The rule I work with: 1.6 to 2 grams of protein per kilogram of body weight a day.Note
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Noa Ben-Ari
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I can only train three times a week. Where do I start?
Bottom line: great, start with a full-body strength plan of 3 sessions a week, about 40–50 minutes each. 💪😊
How: every session has a push exercise (for example a dumbbell chest press), a pull (a row), a squat or deadlift for the lower body, and a core exercise (plank). Do 3–4 sets of 6–12 reps on the big lifts, and add load gradually every week or two. An active rest week now and then helps recovery.
Nutrition in short: make sure you get enough protein, about 1.6–2 g per kg of body weight if you want to keep or build muscle. 🍳
Practical examples: if you only have dumbbells, goblet squats, shoulder press, dumbbell rows, dumbbell Romanian deadlifts, side plank. A session can look like this: 5–7 minutes warm-up, 4 main exercises with 60–90 second rests, 5 minutes of stretching to finish.
Want me to put together a sample session for your first week, based on the equipment and time you have? 📝
How much protein should I eat a day?
Bottom line: for most women who strength train and want to keep or build muscle, I recommend 1.6–2 grams of protein per kg of body weight a day. 💪🍳😊
Quick explanation: that range works well for keeping muscle while losing weight and supporting growth when you add load. For example, a 65 kg woman needs about 105–130 g of protein a day. It sounds like a lot, but it spreads across a few meals and is easy to reach with eggs, chicken breast/fish, Greek yogurt, tofu or a protein shake. If you don’t train at all or are only lightly active, about 0.8–1.2 g/kg is enough.
Want me to work out an exact number for your weight and goal (lose fat / get stronger / maintain)?
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How much protein you really need
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The most common question in my messages is how much protein. The rule I work with: 1.6 to 2 grams of protein per kilogram of body weight a day, for someone who strength trains and wants to keep muscle while losing weight. For a 65 kg woman that is between 105 and 130 grams a day. It sounds like a lot, but in practice it is four meals with 25 to 30 grams each.Open the note
Note · noa.fit
Late dinners and myths
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Eating after 8 pm doesn’t make you gain weight. What does is the total calories in a day, and people who eat late usually just eat more because they are hungry after a whole day of skipped meals. If you get home at nine, eat a proper meal with protein and vegetables, not snacks in front of the TV.Open the note
PDF · noa.fit
Strength training three days a week
strength-3-days.pdf · page 1
You don’t need six sessions a week to get stronger. The plan I give most beginners is three 45-minute full-body sessions. Every session includes a push, a pull, a squat or deadlift, and a core exercise.Open the file
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A question people can ask about itHow do I keep up training and eating habits when I have no time?
Practical strength training
Nutrition & proteinOnly you see this conversation
Where should I start?
If you want a general, quick start, begin with:
- Three strength sessions a week, ~30–45 minutes each (full-body exercises: push, pull, squat/deadlift and plank).
- Adding protein to meals (aim for ~1.6–2 g per kg of body weight if you train).
- Moderate daily movement (20–30 minute walks on days without training).
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Three 45-minute full-body sessions: push, pull, squat or deadlift, and a core exercise. The most important rule is progression: every week add a little weight or one more rep. Leave cardio to walking.
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Noa Ben-Ari ✓
Fitness & nutrition coach
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