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.
Read article → Try the Calorie PlannerA structured 4-week beginner workout plan with progressive overload built in. Full body 3x per week with equipment and bodyweight options.
Read article → Try the Workout GeneratorEvidence-based protein targets for fat loss, muscle gain, and maintenance. Indian food protein table included. Calculate your exact daily requirement.
Read article → Try the Calorie PlannerA calorie-controlled Indian diet plan with Punjabi, South Indian, Bengali, and Gujarati meal options. High protein, practical, sustainable.
Read article → Try the Diet BuilderStop 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.
Read article → Try the Diet BuilderMost home workout plans fail because they never get harder. This 4-week program uses real progressive overload so you actually build muscle at home.
Read article → Try the Workout GeneratorThe 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.
Read article → Try the Transformation TrackerGeneric low-calorie diets spike cortisol, worsen insulin resistance, and deepen the hormonal imbalance that causes PCOS. Here is the structured approach that actually works.
Read article → Open PCOS ProtocolMost 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.
Read article → Try the Calorie PlannerAfter 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.
Read article → Recalculate Your TDEECreatine is not a men's supplement. Research shows meaningful benefits for women across strength, bone density, cognitive function, and postmenopause health.
Read article → Open Supplement StackYour 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.
Read article → Open Plateau BreakerMost supplements are expensive placebos. Three have genuinely strong evidence. Here is every major supplement ranked by research quality, not marketing claims.
Read article → Open Supplement StackProgressive overload, protein targets, training volume, sleep, and recovery. Every element must be present simultaneously. Here is the complete framework.
Read article → Open Workout GeneratorCortisol, 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.
Read article → Open Hormonal Health ToolYour 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.
Read article → Open Bloodwork InterpreterThe standard 6-week clearance is a myth. Safe postpartum exercise return depends on pelvic floor function, diastasis recti status, and hormonal recovery.
Read article → Open Postpartum RecoveryEvidence-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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