FREE guide to start your Fitness journey for all the beginners out there!

1. Know your Fitness goal:

• Figure out what your goal is! (Muscle building, weight loss, fat loss, body re-composition, health and longevity)

2. Assess your fitness level and approach:

• If you are a beginner, always hire a coach first and learn the basic stuff (training, diet, recovery, etc.)

• If you are an intermediate, try to add advanced approaches like body re-composition, building strength & mobility, Endurance, etc.

• If you are advanced, focus on finding your weak points and understanding your body for better progress!

3.Three basic things to make progress:

• Designing a proper workout regimen:
  A workout is effective only when your form is right and to the point. Lifting heavy will not be considered a good workout always.
  Click here to check the beginner workout regimen (Men/ Women)

• Drafting the right diet plan:
  A diet plan is definitely not the same for everyone as nutrition requirements vary from person to person depending on the activity level and lifestyle.
  Click here to check out the basic diet for Muscle building and Fat loss (Men/ Women)

• Sleep, recovery and basic supplementation:
  The body and muscles need proper rest and recovery to grow when they undergo stress through wear and tear i.e. workout.
  Sleep and supplementation level up the recovery to a further extent!
  

4. Understand Metabolism and BMR:

• Metabolism in simple words known as the conversion of food into energy with the help of chemical reactions in the body's cells, also referred to as the 'Total Daily Energy Expenditure' (TDEE). TDEE is the combination of the parameters such as BMR, NEAT, EAT, and TEF.
  
  TDEE = BMR + NEAT + EAT + TEF
  
  BMR = Basal Metabolic Rate (constitutes <= 50% of TDEE)
  NEAT = Non-Exercise Activity Thermogenesis (constitutes <= 25% of overall calories)

  EAT = Exercise Activity Thermogenesis (constitutes 15% of overall calories)
  TEF = Thermic Effect of Food (constitutes 10% of overall calories)

• Three generic ways to calculate your BMR:
  
  1. Harris Benedict equation:
  Men: BMR = 66 + (13.7 × Weight in Kg) + (5 × Height in Cm) – (6.8 × Age in years)
  Women: BMR = 655 + (9.6 × Weight in Kg) + (1.8 × Height in Cm) – (4.7 × Age in years)

  2. Mifflin Equation (kcals/Day):

  Men: BMR= 5 + [ 10 × body weight (Kg) ] + [ 6.25 × Height (Cm) ] – 5 × Age

  Women: BMR= 161 + [ 10 × body weight (Kg) ] + [ 6.25 × Height (Cm) ] – 5 × Age

  
  3. World Health Organization [WHO]:

  Men: BMR= 11.6 × W ( Kg ) + 879

  Women: BMR= 8.7 × W ( Kg ) + 829

5. Design a plan for YOU:

• Referring to the above BMR formulas and sample diet plan, design the best plan for you according to the result generated i.e. caloric intake

• Design or modify the workout plan after referring to the basic beginner workout plan from here!

• Execute the plan for 15-30 days, understand the body's response, and note your gut behavior

• Finally, modify the plan as per the changes you see in your weight, there you go you and will have a personalized blueprint fitness routine!

• If the process seems to be challenging while doing it yourself, you can always reach out for help by clicking here!

Protein: (1g Protein = 4 Cals)

Food sources: Chicken, Eggs, Whey Protein, Fish, Soyabean, Milk and it's products, Chickpeas, Tofu.

Carbohydrates: (1g Carb= 4 Cals)
Simple carbs food sources: White rice, White bread, Sugar, Dates, Raisins, Fruits, Juices and drinks.
Complex carbs food sources: Brown rice, Whole wheat bread, Oats, Legumes, Cereals, Cruciferous vegetables.

Fats: (1g Fat = 9 Cals)
Food sources: Oils, Nuts, Seeds, Whole milk, Paneer, Ghee, Butter, Cheese