Blog
Guides on training, protein, fat loss and gaining weight, written by Sanchit Goyal, certified fitness trainer and sports nutritionist in Mohali.
Fat loss and weight loss are not the same thing
Why the scale is a poor judge of a transformation, and the four things that decide whether you lose fat or muscle.
6 min read NutritionHow to hit your protein target without whey
How much protein you actually need, and how to get it from normal Indian food instead of a shaker.
7 min read NutritionThree Indian fat-loss diet plans you can start this week
A 1500 kcal starter plan with costs, plus two vegetarian plans at 1600 and 1800 kcal, with full meal tables.
8 min read Muscle gainHow to gain weight without just getting fat
Setting a calorie surplus you can hold, eating more when your appetite is low, and training so the weight becomes muscle.
8 min read TrainingHow to get your first pull-up
A beginner progression that builds grip, back strength and control, with an 8-week plan you can follow.
6 min read TrainingTwo home workouts: HIIT and off-day fat loss
Two sessions for the days you cannot get to a gym. No machines, no excuses, just circuits and your bodyweight.
5 min read