The full catalog
Protocols for fitness
762 entries pulled from 62 stacks. Items are ordered by how many tracked people are on record about them, including discussion, use and recommendations.
Filter counts cover the full catalog. Type, goal and cost filters apply to items only.
Items
29 entries
Reset- Protocol$$$Cheap: Roughly under $50, or under $15/month.01
Resistance training
Lifting weights 2-4 times a week to build and hold muscle
On record from 43 of 62 tracked people: 37 do it, 4 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.02
Protein-forward eating
Roughly 1g of protein per pound of target bodyweight, spread across meals
On record from 21 of 62 tracked people: 15 do it, 5 recommend it, 1 has discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.03
Cycling
Steady riding, outdoors or on a stationary bike, as daily low-intensity cardio
On record from 9 of 62 tracked people: 9 do it - Protocol$$$Cheap: Roughly under $50, or under $15/month.04
Yoga
Regular yoga practice for flexibility, strength and a calmer nervous system
On record from 8 of 62 tracked people: 8 do it - Protocol$$$Cheap: Roughly under $50, or under $15/month.05
Running
Regular running, from a short daily loop up to ultramarathon distance
On record from 6 of 62 tracked people: 5 do it, 1 recommends it - Protocol$$$Cheap: Roughly under $50, or under $15/month.06
Swimming
Lap swimming as low-impact cardio and a reset for the head
On record from 6 of 62 tracked people: 6 do it - Protocol$$$Cheap: Roughly under $50, or under $15/month.07
Whole-food plant-based diet
Plants, legumes and whole grains; little or no animal product
On record from 5 of 62 tracked people: 4 do it, 1 has discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.08
DEXA scan
Body composition and bone density scan, usually once or twice a year
On record from 3 of 62 tracked people: 1 does it, 1 recommends it, 1 has discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.09
Pull-ups
Bodyweight pulling, from a first rep to high daily volume on a doorway bar
On record from 3 of 62 tracked people: 2 do it, 1 recommends it - Protocol$$$Cheap: Roughly under $50, or under $15/month.10
Tennis
Singles or doubles on court, played as a lifelong sport rather than a workout
On record from 3 of 62 tracked people: 3 do it - Protocol$$$Cheap: Roughly under $50, or under $15/month.11
Bike commuting
Riding to and from work as built-in training time
On record from 2 of 62 tracked people: 2 do it - Protocol$$$Cheap: Roughly under $50, or under $15/month.12
Deadlift
Pulling a loaded barbell off the floor to a standing lockout
On record from 2 of 62 tracked people: 1 does it, 1 recommends it - Protocol$$$Cheap: Roughly under $50, or under $15/month.13
Foam rolling
Pressing body weight into a dense foam cylinder to work through tight muscle
On record from 2 of 62 tracked people: 1 does it, 1 recommends it - Protocol$$$Cheap: Roughly under $50, or under $15/month.14
Pilates
Controlled core and posture work on a mat or a spring-loaded reformer
On record from 2 of 62 tracked people: 2 do it - Protocol$$$Cheap: Roughly under $50, or under $15/month.15
Rucking
Walking with a loaded pack: zone 2 cardio plus load-bearing
On record from 2 of 62 tracked people: 2 do it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
15-15-15 workout
45 minutes of cardio split evenly across a spin bike, an elliptical and a treadmill
On record from 1 of 62 tracked people: 1 does it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Caloric surplus phase
Months of eating above maintenance, on purpose, to add size and strength
On record from 1 of 62 tracked people: 1 recommends it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Endurance carbohydrate fueling
Carbohydrate drink and electrolytes taken by the hour on long efforts, rehearsed first
On record from 1 of 62 tracked people: 1 does it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Gluten-free eating
Cutting wheat, barley and rye out of every meal
On record from 1 of 62 tracked people: 1 does it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Kettlebell swing
Explosive hip hinge with a bell, swung one-handed or two, in short sets
On record from 1 of 62 tracked people: 1 recommends it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Legumes as the main protein
Beans, chickpeas and lentils doing the job meat usually does
On record from 1 of 62 tracked people: 1 does it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Organ meats
Liver, heart and kidney eaten for the nutrient density rather than the taste
On record from 1 of 62 tracked people: 1 does it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Pickleball
Paddle sport on a small court, easy to learn, played by whole families across generations
On record from 1 of 62 tracked people: 1 does it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Pre-sleep protein
A protein feed, often around 40 grams of casein or whey, shortly before bed
On record from 1 of 62 tracked people: 1 does it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Slow-carb diet
Protein, legumes and vegetables six days a week, one cheat day
On record from 1 of 62 tracked people: 1 does it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Springboard diving
Somersaults and twists off a one or three meter board
On record from 1 of 62 tracked people: 1 does it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Sumo deadlift
Pulling from the floor with a wide stance and hands gripping inside the knees
On record from 1 of 62 tracked people: 1 does it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Table tennis
Ping pong played as a brain workout, part aerobic and part fast decision-making
On record from 1 of 62 tracked people: 1 does it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Turkish get-up
Standing up from the floor with a weight locked out overhead, one slow rep at a time
On record from 1 of 62 tracked people: 1 recommends it
Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed.