Journal

Training, written down.

What we actually tell members — programming, form, and the parts of nutrition that matter when you train at home.

• 14 August 20263 min read

  How much space do you actually need to work out at home?

  Six feet by six feet, and a way to check without measuring anything. Plus what to do about hard floors, low ceilings and the flat downstairs.

• 9 August 20264 min read

  Online personal training vs a gym trainer in India: which actually works?

  The research says format barely matters and adherence decides everything. Which makes this a question about your week, not about your training.

• 2 August 20264 min read

  What online fitness classes cost in India — and what you actually get

  The market runs from about ₹1,500 to ₹4,000 a month, and the price is not what separates them. Here is what the number is actually buying.

• 26 July 20264 min read

  How much protein do you actually need on an Indian vegetarian diet?

  Most Indian vegetarian diets land around 40–55 g a day. Someone training regularly wants roughly double that. Here is the arithmetic, and how to close the gap with food you already eat.

• 19 July 20265 min read

  A four-week full-body home workout with no equipment

  Five movements, three sessions a week, thirty minutes each — and a way to make them harder that does not need a single piece of kit.