Practical, evidence-based guides on training, nutrition, and recovery from Coach Aditya. No fluff. No bro-science. Just what works.
A real 7-day meal plan for muscle gain, calorie surplus, protein targets, and a different day-by-day menu using Indian foods. Built for 70-80kg trainees.
Read ArticleThe five things personalised coaching should actually include, and how to tell a real coach from a template seller before you pay.
Read ArticleConsistency fails from bad planning, not bad willpower. The scheduling fixes that make training survive a demanding work week.
Read Article12 high-protein Indian breakfast ideas for muscle gain. Besan chilla, egg dosa, paneer bhurji, poha with eggs, real macros for every option. By Coach Aditya.
Read ArticleThe real reasons Indian men stop losing fat, desk job metabolism, high-carb culture, stress eating, weekend sabotage. Break the plateau with Coach Aditya.
Read ArticleWhat is FFMI and what score is achievable naturally for Indian men? Compare your score to Indian and global benchmarks. Full guide from Coach Aditya at AadiFit.
Read ArticleFat loss for Indian women: hormonal barriers, joint-family eating pressure, social events, and what actually works. Real strategies from Coach Aditya.
Read ArticleEvery dal type, moong, masoor, toor, chana, with exact macros and calories. Cooking methods that preserve protein. Coach Aditya answers the fat-loss question.
Read ArticleIdli is steamed, low-fat, fermented, one of the genuinely better breakfast choices for weight loss. Exact calories per piece, sambar and chutney math.
Read ArticleJowar (sorghum) roti is higher fibre, lower GI than wheat, and gluten-free. Exact calories per roti, jowar vs wheat vs bajra comparison, for weight loss.
Read ArticlePoha is low-calorie and easy to digest, but the oil and peanuts you add decide if it helps or hurts weight loss. Exact calories and the real rules.
Read ArticleCan you eat rice and lose fat? White vs brown rice, dal-rice combos, and exact portion strategy for Indian fat loss. Science-backed answer from Coach Aditya.
Read ArticleRoti isn't fattening, ghee and portion size are. See exactly how many rotis fit your calorie deficit, which flour to pick, and the one plate mistake undoing it.
Read ArticleThe complete PCOS and PMOS exercise plan backed by science. Which exercises help hormonal balance, what to avoid, and a free 4-week workout programme.
Read ArticlePCOS has officially been renamed to PMOS: Polyendocrine Metabolic Ovarian Syndrome. What changed, why the old name was wrong, and what it means for you.
Read ArticleSpot reduction is a myth. Here is the evidence-based approach to losing belly fat through calorie deficit, resistance training, sleep, and stress management.
Try the Calorie Planner Read ArticleA structured 4-week beginner workout plan with progressive overload built in. Full body 3x per week with equipment and bodyweight options.
Try the Workout Generator Read ArticleEvidence-based protein targets for fat loss, muscle gain, and maintenance. Indian food protein table included. Calculate your exact daily requirement.
Try the Calorie Planner Read ArticleA complete Indian diet plan for fat loss with real macros, real meals, and regional options for Punjabi, South Indian, Bengali, and Gujarati households.
Try the Calorie Planner Read ArticleStop 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.
Try the Diet Builder Read ArticleMost home workout plans fail because they never get harder. This 4-week program uses real progressive overload so you actually build muscle at home.
Try the Workout Generator Read ArticleThe 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.
Try the Transformation Tracker Read ArticleGeneric low-calorie diets spike cortisol, worsen insulin resistance, and deepen the hormonal imbalance that causes PCOS. Here is the structured approach that actually works.
Open PCOS Protocol Read ArticleMost 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.
Try the Calorie Planner Read ArticleAfter 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.
Recalculate Your TDEE Read ArticleCreatine is not a men's supplement. Research shows meaningful benefits for women across strength, bone density, cognitive function, and postmenopause health.
Open Supplement Stack Read ArticleYour 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.
Open Plateau Breaker Read ArticleMost supplements are expensive placebos. Three have genuinely strong evidence. Here is every major supplement ranked by research quality, not marketing claims.
Open Supplement Stack Read ArticleProgressive overload, protein targets, training volume, sleep, and recovery. Every element must be present simultaneously. Here is the complete framework.
Open Workout Generator Read ArticleAssess, periodize, train, recover, retest. What to look for in a coach or platform, benchmarked against the Khelo India Fitness Test.
Check Your Performance Score Read ArticleFive trainable qualities decide athletic performance. Exactly how to train speed, power, strength, VO2 max, and recovery.
Open Workout Generator Read ArticleCortisol, 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.
Open Hormonal Health Tool Read ArticleYour 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.
Open Bloodwork Interpreter Read ArticleThe standard 6-week clearance is a myth. Safe postpartum exercise return depends on pelvic floor function, diastasis recti status, and hormonal recovery.
Open Postpartum Recovery Read ArticleA dietitian-reviewed guide to cycle syncing nutrition: exact foods, iron and magnesium needs, calorie shifts, and regional swaps for each menstrual phase.
Open Female Nutrition Read ArticleA calorie calculator gives you a number. A full diet plan tells you what to eat to hit it. Here is when each one is actually enough.
Open Calorie Planner Read ArticleA generic plan gives you the same 4 weeks on repeat. An adaptive programme changes as your recovery and progress data change.
Open Workout Generator Read ArticleAadiFit's free tools and the paid Transformation System solve different problems. Here is exactly what each one includes.
Open Performance Score Read ArticleA personal trainer gives you in-person coaching. AadiFit gives you data-driven adjustment at a fraction of the cost.
View Plans Read ArticleA gym gives you higher ceiling loads. A home workout removes the biggest barrier to consistency, showing up.
Open Workout Generator Read ArticleCardio isn't the best exercise for PCOS, and more exercise isn't always better. Here is what the research actually supports.
Open PCOS Protocol Read ArticleEvidence-based articles on training, nutrition, body recomposition, and performance from 9+ years coaching 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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