Practical, evidence-based guides on training, nutrition, and recovery from Coach Aditya. No fluff. No bro-science. Just what works.
Spot reduction is a myth. Here is the evidence-based approach to losing belly fat through calorie deficit, resistance training, sleep, and stress management.
Try the Calorie Planner Read ArticleA structured 4-week beginner workout plan with progressive overload built in. Full body 3x per week with equipment and bodyweight options.
Try the Workout Generator Read ArticleEvidence-based protein targets for fat loss, muscle gain, and maintenance. Indian food protein table included. Calculate your exact daily requirement.
Try the Calorie Planner Read ArticleA calorie-controlled Indian diet plan with Punjabi, South Indian, Bengali, and Gujarati meal options. High protein, practical, sustainable.
Try the Diet Builder Read ArticleStop copying Western diet plans. Indian food has everything you need to build serious muscle. Here are the foods, macros, and meal plans that actually work.
Try the Diet Builder Read ArticleMost home workout plans fail because they never get harder. This 4-week program uses real progressive overload so you actually build muscle at home.
Try the Workout Generator Read ArticleThe scale is the worst way to measure fitness progress. Here are 7 better methods that actually tell you if your training and nutrition are working.
Try the Transformation Tracker Read ArticleGeneric low-calorie diets spike cortisol, worsen insulin resistance, and deepen the hormonal imbalance that causes PCOS. Here is the structured approach that actually works.
Open PCOS Protocol Read ArticleMost Indians eating traditional meals reach 50 to 70g protein daily. The gap to 140g is real. Here is every high-protein Indian food with exact portions.
Try the Calorie Planner Read ArticleAfter 8 to 12 weeks in a calorie deficit, your body cuts its own energy expenditure by 15 to 20 percent. Fat loss stalls not because you cheated. Here is what is happening.
Recalculate Your TDEE Read ArticleCreatine is not a men's supplement. Research shows meaningful benefits for women across strength, bone density, cognitive function, and postmenopause health.
Open Supplement Stack Read ArticleYour muscles adapt to any fixed stimulus within 6 to 12 weeks. When progress stalls, the problem is almost always volume, variation, or recovery. Not effort.
Open Plateau Breaker Read ArticleMost supplements are expensive placebos. Three have genuinely strong evidence. Here is every major supplement ranked by research quality, not marketing claims.
Open Supplement Stack Read ArticleProgressive overload, protein targets, training volume, sleep, and recovery. Every element must be present simultaneously. Here is the complete framework.
Open Workout Generator Read ArticleCortisol, insulin, and sex hormones can each block fat loss even in a genuine calorie deficit. Here is how each axis works and the structured approach to address them.
Open Hormonal Health Tool Read ArticleYour blood test results contain more information about your fitness ceiling than any trainer's advice. Here is every marker that matters and what to do when the numbers are off.
Open Bloodwork Interpreter Read ArticleThe standard 6-week clearance is a myth. Safe postpartum exercise return depends on pelvic floor function, diastasis recti status, and hormonal recovery.
Open Postpartum Recovery Read ArticleA dietitian-reviewed guide to cycle syncing nutrition: exact foods, iron and magnesium needs, calorie shifts, and regional swaps for each menstrual phase.
Open Female Nutrition Read ArticleEvidence-based articles on training, nutrition, body recomposition, and performance from 9 years coaching 200+ clients.
New articles published regularly covering the most searched fitness questions with evidence-based answers.
All articles reference peer-reviewed sports science and nutrition research.
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