Plate of eggs, avocado, greens and vegetables

Guides

Plain-English guides to training, nutrition, fat loss and recovery, with the research behind them and the numbers you need.

Fat Loss How to calculate your calories for weight loss, step by step Work out your maintenance calories, pick a sensible deficit and adjust it from real scale data. A step-by-step method with worked examples and tables.

Bowl with salmon, eggs, edamame and vegetables

Nutrition How much protein do you really need to build muscle? The evidence-based protein target for muscle growth, how to split it across meals, the best food sources, and when eating more actually helps.

Health & Recovery BMI vs body fat percentage: what each number really tells you BMI is quick, body fat percentage is more telling. Learn what each measures, where BMI misleads lifters, and how to track body composition properly.

Industrial gym floor with benches, racks and free weights

Training The beginner's gym guide: your first month, step by step Nervous about starting at the gym? A practical plan for your first four weeks: what to do, how much to lift, gym etiquette, and how to keep progressing.

Loaded barbell in a power rack in front of a city view

Training Progressive overload explained: the principle behind every gain Progressive overload is how you get stronger and build muscle. Learn six ways to apply it, a simple double progression system, and how to beat a stall.

Fat Loss How to lose belly fat: an honest plan that works You can't spot-reduce belly fat, but you can lose it. An honest, evidence-based plan covering calories, training, sleep, alcohol and how to measure progress.

Meal prep salad in a glass jar with fresh vegetables

Muscle Building Bulking vs cutting: how to decide which comes first Should you bulk or cut? Use your body fat, training age and goals to decide, then set the right calorie surplus or deficit and rate of change.

Woman holding a barbell across her shoulders in a rack

Muscle Building Body recomposition: how to lose fat and build muscle at once Body recomposition means losing fat and gaining muscle at the same time. Who it works for, how to set calories and protein, how to train, and how to track it.

Nutrition Creatine: what it does, how much to take, and what to ignore How creatine monohydrate works, how much to take, whether you need to load, and what the research says about hair loss, kidneys and water weight.

Muscle Building How many sets and reps you need to build muscle Weekly sets per muscle, the rep ranges that work, how close to failure to train, and how to set up volume for beginners and experienced lifters.

Nutrition What to eat before and after a workout What to eat before and after training, how much protein and carbohydrate you need, whether the anabolic window is real, and meal ideas for any schedule.

Woman stretching in a downward dog position on a mat

Health & Recovery Rest days and recovery: how much you need and what to do How many rest days you need, what to do on them, the signs you are under-recovered, and how to plan deloads so you keep making progress in the gym.

Three runners silhouetted against a blue evening sky

Fat Loss HIIT vs LISS: which cardio is better for fat loss? HIIT or steady-state cardio for fat loss? What the research shows, calories burned, the effect on lifting, and a weekly cardio plan to follow.

Health & Recovery How to measure body fat at home (and which method to trust) Compare tape measure, skinfold calipers, smart scales and progress photos for measuring body fat at home, with accuracy, costs and step-by-step methods.

Health & Recovery Sleep and muscle growth: why your gains depend on it How sleep affects muscle growth, strength and fat loss, how many hours you need, and practical steps to sleep better when you train hard and diet.

Health & Recovery BMI chart for Indians: healthy weight for your height Healthy weight for your height on the Indian BMI cut-offs (18.5-22.9), in kg and feet, for men and women, with the waist limits doctors in India use.

Nutrition High-protein Indian vegetarian foods, and how to eat enough How much protein paneer, dal, soya, curd and chana really give you, how much a vegetarian lifter needs, and a full day that hits 100 g without supplements.

Fat Loss Indian diet plan for weight loss that you can actually follow A simple Indian diet plan for weight loss built on a calorie deficit: how many calories to eat, a full 1,500 kcal veg day and the hidden calories in Indian cooking.

Bowl of vegetables, chickpeas and avocado

Nutrition 10 high-protein Indian breakfasts, with protein counts Ten Indian breakfasts with 15-30 g of protein each, from besan chilla and paneer paratha to egg bhurji and sattu, with protein and calories for every one.

Muscle Building Indian gym diet for muscle gain: veg and non-veg plans How many calories and how much protein you need to build muscle, with full Indian gym diet plans for vegetarians and non-vegetarians at about 2,500-2,600 kcal.

Training Home workout for beginners with no equipment A 3-day beginner home workout with no equipment that fits in a small room: squats, push-ups, lunges and planks, with sets, reps and how to progress each week.