Guides

Evidence-based, practical and written for Indian kitchens, veg and non-veg.

• How to build muscleThe few things that actually make muscle grow - tension, weekly volume, frequency and progressive overload - plus a split for 3 to 6 days a week.
• Calories and TDEEHow to estimate how many calories you burn a day with BMR and activity factors, set a target for your goal, and correct it with real data.
• Macros explainedHow much protein, fat, carbohydrate and fibre to eat for fat loss, maintenance or muscle gain, with a worked example in grams.
• Fat lossHow to lose fat without losing muscle - a sensible pace, high protein, keeping your lifts heavy, steps over cardio, diet breaks and when to stop.
• Lean bulkHow big a calorie surplus you need to build muscle, how fast to gain weight, and how to avoid the fat gain of a dirty bulk.
• Indian diet for fitnessHigh-protein Indian foods and portions for vegetarian, eggetarian, non-vegetarian and vegan eaters, with a 2,200 kcal sample day for each.
• Meal timingWhat to eat before, during and after training, how to spread protein across the day, and whether to eat before bed, with Indian food examples.
• SupplementsWhich supplements actually work, which ones depend on your blood tests and diet, which are a waste of money, and how to buy them safely in India.
• Sleep and recoveryThe recovery habits that decide how well training works - sleep, stress, hydration, alcohol, smoking, daily steps and a yearly blood test.
• Training when sick or tiredWhen to train, when to go lighter and when to rest - the neck check for illness, how to adjust after poor sleep, and how to come back safely.
• Training with sportsHow to lift alongside cricket, football, badminton, running or any sport - managing interference, scheduling, eating for both, and in-season training.
• Cardio and heart-rate zonesHow much cardio you need, how to find your heart-rate zones with the Tanaka and Karvonen methods, and why walking deserves more credit.
• Beginner's guideYour first 12 weeks of strength training - how to start, learn technique, choose your weights, handle soreness and avoid the usual mistakes.
• Women and strength trainingStrength training for women - common myths, the menstrual cycle, iron, pregnancy, PCOS, menopause and bone health, without the hype.
• Choosing a programWhich training plan fits your goal, your week and your equipment - muscle, strength, running, yoga and mobility, home workouts and training over 50.
• Fasting and fitnessHow to train and eat well through intermittent fasting, Ramadan, Navratri and Ekadashi, with Indian vrat foods, hydration and protein across the night, and who should not fast.