Fitness, explained properly.
Plain-English guides on fat loss, muscle building, training and habits, written for people who work full time. Every claim is backed by peer-reviewed research, and where the evidence is genuinely unclear I say so.
Four areas. Everything else sits under them.
The hub is organised the same way the Fitness Blueprint is, so what you read here maps directly onto what you would actually do. Pick the area you want to work on.
Eating for your goal without living on a spreadsheet
Calories, protein, meal structure, eating out, and how to make Indian food work for fat loss or muscle gain.
- How much protein do you actually need?
- How to calculate a calorie deficit safely
- High protein vegetarian Indian diet
- Eating out and travel without derailing (coming soon)
Training that survives a real working week
Frequency, volume, progressive overload, and how to structure sessions when your calendar is not your own.
Building muscle and keeping it while losing fat
Recomposition, newbie gains, muscle memory, and deciding whether to cut, build or do both.
- Body recomposition: can you do both at once?
- How to lose fat without losing muscle
- What beginners can realistically expect (coming soon)
- Regaining muscle after a long break (coming soon)
The part that decides whether any of it lasts
Sleep, steps, stress, plateaus, and the behavioural side that most programmes ignore completely.
Evidence first, opinions clearly labelled.
Fitness content has a credibility problem. Most of it is either a rehash of the same generic advice or a confident claim with nothing behind it. I have tried to do something different here.
Every guide leads with the direct answer, then shows the research behind it. I prioritise systematic reviews, meta-analyses and position stands from bodies like the International Society of Sports Nutrition over single studies, because one study rarely settles anything. Where I am giving you my own coaching judgement rather than a research finding, it sits in a clearly marked Coach's Perspective block so you always know which is which.
Where the evidence is weak, mixed or based on small samples, I say so. That is not hedging, it is accuracy, and it matters more in health than almost anywhere else.
Management consultant by day, fitness coach by evening, which is exactly why everything here is written for people with full calendars. I hold a diploma in evidence-based fitness and nutrition from MyHealthBuddy, and I have coached over 25 clients across India, Dubai and Europe.
The goal of this hub is the same as the goal of my coaching: to make you progressively more independent, not permanently dependent on me.
Knowing what to do is not the same as having a plan.
Everything on this hub is free and always will be. But information is not a system. If you would rather have the whole thing built around your body, your schedule and your goal, that is what the Fitness Blueprint is for.