--- title: "Online Fitness & Nutrition Coaching to Build Muscle & Lose Fat - mytribe" description: "Tired of fad diets? Get personalized online fitness & nutrition coaching to lose fat and build muscle with sustainable diet plans. Shreyas Kamath offers science-backed workout and nutrition guidance for lasting results. Start your transformation today!" canonical: https://mytribe.in/shreyaskamathfit/personalized-online-fitness-nutrition-coaching last_updated: 2025-09-30 --- # Personalized Online Fitness & Nutrition Coaching in Mangaluru By [Shreyas Kamath](https://mytribe.in/shreyaskamathfit) · I offer online fitness and nutrition coaching with custom workout and meal plans, weekly check-ins, and practical advice based on what actually works, not fads or shortcuts. ## Locations Available online Also available online. ## Pricing guide (estimates) These are indicative prices based on provider's past work. Enquire now to find out final quote. ### 12-Week Transformation Program Foundational 3-month program covering Indian home diet planning, video form correction, and weekly progress tracking for beginners. Typically ₹18-20K per package (3 months) (estimate) #### Core Services * **Duration:** 12 weeks of continuous support. * **Direct Access:** 1-on-1 communication strictly with Shreyas via WhatsApp (No assistant coaches). * **Nutrition:** Macro-calculated plans based on standard Indian home cooking (Dosa, Rajma, Chicken Curry) without eliminating food groups. * **Training:** Custom workout plans (Gym or Home) focusing on compound movements like Squats and Deadlifts. #### Accountability & Checks * **Weekly Reviews:** Analysis of weight trends, measurements, and photos every 7 to 10 days. * **Form Correction:** Video analysis of your lifts to ensure target muscle activation and prevent injury. * **Support:** Daily WhatsApp support for queries with practical, direct answers. #### Terms * **Pause Policy:** One-time pause option available for up to 30 days. * **Refunds:** Strictly non-refundable once payment is processed. ### 24-Week Advanced Physique Coaching 6-month structure focusing on plateau breaking, social event management, and multi-phase body recomposition strategies. Typically ₹34-35K per package (6 months) (estimate) #### Advanced Strategy * **Duration:** 24 weeks allowing for significant body recomposition (>10kg loss or muscle gain). * **Phased Progression:** Adjustments for body adaptation, moving between fat loss, maintenance, and building phases to break plateaus. * **Social Navigation:** Specific guidance on managing calories during weddings, social events, and travel. #### Lifestyle Integration * **Habit Coaching:** Focus on sleep hygiene, stress management, and controlling weekend alcohol consumption. * **Supplementation:** Science-backed advice on Whey, Creatine, and Vitamins, avoiding unnecessary fat burners. * **Health Review:** Optional review of basic bloodwork to tailor nutrition for cholesterol or blood sugar management. #### Standard Features * **Includes:** All benefits of the 12-week pack (Weekly video reviews, Form correction, Indian diet customization). * **Pause Facility:** 30-day freeze option available. ### Annual Mentorship & Maintenance Year-long accountability model with the lowest monthly rate, focusing on injury management and long-term result maintenance. Typically ₹58-60K per package (12 months) (estimate) #### Long-Term Management * **Duration:** 52 weeks of ongoing mentorship. * **Cost Efficiency:** Offers the lowest effective monthly rate (approx. INR 4,800/month). * **Maintenance Phases:** Strategic 'Diet Breaks' to reset metabolism and prevent burnout, ensuring results are sustainable year-round. * **Injury Workarounds:** Customizing workouts around chronic issues or pains (e.g., lower back, sciatica) for training longevity. #### Priority Support * **Deep Customization:** Highly specific program tweaks based on long-term data regarding your body's response to training. * **Full Access:** Includes all core services including weekly check-ins, form reviews, and direct WhatsApp access. #### Policy * **Freeze Option:** Flexible pause policy (up to 30 days) to accommodate vacations or work trips. * **Commitment:** Non-refundable annual fee. ## About Personalized Online Fitness & Nutrition Coaching I learned the hard way that fitness is simple, but not always easy. At my heaviest, I was over 130 kgs, tried every shortcut, failed, and finally realized it's all about doing the basics - consistently. If you’re done with fads and looking for a real, honest approach, you’ll fit right in here. ### My Approach: Real, Not Fancy - No quick fixes, no 7-day detoxes. Just what works. - Sustainable weight loss coaching is at the core. We make fitness fit your life, not the other way around. - Consistency beats perfection. Some days suck, but we keep going. Discipline over motivation, always. ### Training: Old School, Results-Focused - We focus on science-based strength training plans - squats, deadlifts, bench, the classics. - Not into “Instagram workouts” – we stick to what’s proven. - Short on time? I design workouts for busy folks - circuits, supersets, drop sets. 30-45 mins, full power. - For women: weights won’t make you bulky. They’ll make you strong. ### Eating: No Nonsense - Carbs aren’t evil; extra calories are. We’ll find your actual needs. - Personalized macro coaching for vegetarians too. Agar aap veg ho (if you’re veg), paneer, dal, rajma - sab chalega (all good). - Busting myths – jaggery isn’t magic, gut health comes from basics like fiber and good sleep. ### Supplements: Only What’s Needed - Only recommend whey, creatine, omega-3, and essential vitamins if you need them. No magic powders. ### What You Get - Plans tailored to your goals and routine. - Weekly check-ins, real talk. I’ll push you, even on the hard days. If you’re ready to do the boring, effective stuff and want a coach who’s been through it, let’s get started. ## Highlights Browse through Shreyas Kamath's best work. ### [Featured](https://mytribe.in/shreyaskamathfit/personalized-online-fitness-nutrition-coaching/featured) - [Video: I know what it's like to struggle because I've been there myself. Gaining 40 kgs taught me that the key to fat loss isn't about quick fixes, but about self-awareness and building sustainable habits. This journey is why I can promise you a real, honest approach to getting healthy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9ee9f278-d8cc-4602-ae38-7f5ae903595a) - ![This is what real progress looks like. This client, Ujjwal, went from 80.5 kg to a lean 64 kg in 12 months by focusing on consistent training and a solid nutrition plan. It's not magic, it's discipline.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/10cd8145-7f82-4209-ad2d-6135d8aee7e9) - [Video: I'm tired of the ridiculous advice in the fitness industry. This video is my sarcastic take on the kind of misinformation you see online. My coaching is the exact opposite: simple, evidence-based, and free of nonsense.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c564f1d2-be51-4008-b237-64c96544bafe) - [Video: You don't have to eat bland food to lose fat. Here, I walk you through how to cook a delicious, traditional chicken curry while tracking calories accurately. This is what sustainable dieting looks like; enjoying your food while still making progress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/821fb89c-40d1-4c4d-a724-c02e7a37aa76) - [Video: Let's be honest, most fitness influencers build their physiques with the basics: squats, deadlifts, and bench presses. The fancy exercises you see are for content. My coaching focuses on these proven, fundamental movements that deliver real results.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9f222e90-3bf8-41c8-91c7-e7c693b10364) - [Video: To all the women who've been told that lifting weights will make them bulky: that's a myth. Strength training is one of the most important things you can do for your long-term health, bone density, and quality of life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b5f37e00-d55c-46df-9c2f-85e38abd157e) - [Video: People are either terrified of supplements or think they're magic. The truth is in the middle. This video cuts through the confusion about creatine and whey protein, explaining what they actually do and debunking the myths about them being dangerous.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9f4c50f1-123c-4bd8-b5c8-ac939ed23dbc) - [Video: Don't have hours to spend in the gym? You can still get amazing results. I design workouts for busy people using effective techniques like compound movements and high-intensity training to maximize your progress in 45 minutes or less.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/454b0c50-3e31-449e-b75b-43bf093da039) - ![Results speak for themselves, but so do my clients. This testimonial from Ujjwal details his journey, from struggling with skinny-fat and sciatica to building significant strength and achieving the best shape of his life. This is the kind of partnership I build with my clients.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/85e43d8b-76f2-4794-b296-72ff8b31dfea) - [Video: This is my own transformation. On the left, I was skinny-fat, and on the right, I'm stronger and healthier. The goal isn't just to lose weight, it's to build a better, more capable body through consistent effort.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6fa30028-3ae8-4fc9-9dbd-e4e3912e98ee) ### [Client Transformations & Testimonials](https://mytribe.in/shreyaskamathfit/personalized-online-fitness-nutrition-coaching/client-transformations-testimonials) - ![This is what teamwork looks like. This couple, Sharon and Kirthana, committed to their health together, losing 13 kgs and 9 kgs respectively. It proves that even with a busy family life, you can prioritize your fitness and achieve incredible results.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a8735884-49a8-4f51-8f96-0227b4698681) - ![Kirthana's journey is a powerful example of post-delivery transformation. She gained weight during her pregnancy but has been consistently working to get back to the fittest version of herself, dropping from 88 kg to 79 kg.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1fc27ceb-f92d-42f5-9e5d-f32e4329a51d) - ![Jithin came to me with a goal for his wedding, and he was ready to be aggressive. In just three months, he dropped from 132 kg to 118 kg. This is what happens when you have a clear goal and the discipline to execute the plan.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/97840145-ed34-4534-8517-d5f0c4b52857) - ![Yash's one-year transformation is a testament to consistency. He didn't just lose weight; he completely recompositioned his body, building muscle and getting lean. This is the result of trusting the process and putting in the work, day in and day out.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e320b3c3-6b62-4d36-90a2-8675161857b2) - ![This is the back that consistency built. Ujjwal's 12-month transformation from 80.5 kg to a shredded 64 kg shows the power of a structured plan, focusing on building muscle while stripping away fat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fdf204fb-73cf-444c-bccb-22c0c666f5fd) - ![Here is the front view of Ujjwal's incredible 12-month change. He completely resolved his skinny-fat problem by sticking to the basics of nutrition and strength training.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/10cd8145-7f82-4209-ad2d-6135d8aee7e9) - ![In his own words, Ujjwal shares the details of his two-and-a-half-year journey with me. He talks about overcoming a sciatica injury and building a physique he never thought possible, highlighting the importance of a knowledgeable and supportive coach.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/85e43d8b-76f2-4794-b296-72ff8b31dfea) ### [Nutrition: Myth-Busting & Facts](https://mytribe.in/shreyaskamathfit/personalized-online-fitness-nutrition-coaching/nutrition-myth-busting-facts) - [Video: People blame hormones or gut health for weight gain, but the hard truth is almost always the same: you're eating too much. Before you look for complicated reasons, you need to be honest about your total calorie intake, especially on weekends.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bbca3e26-78f3-4d57-8ff6-2732c3005a63) - [Video: This is my sarcastic take on the kind of terrible fitness advice that's popular online. My coaching is the opposite of this. I focus on evidence-based, factual information, not propaganda or trends.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c564f1d2-be51-4008-b237-64c96544bafe) - [Video: "Calories in, calories out" is true, but it's not the whole story. This video explains why the type of food you eat matters. Hyper-palatable foods like cookies are easy to overeat, while whole foods like apples keep you full on fewer calories.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0150f863-c493-438f-9504-6f57ed864bc5) - [Video: "Gut health" supplements are a multi-crore business built on marketing, not results. I've been overweight and had gut issues; the solution wasn't a magic powder. It was fixing my diet, sleep, and exercise habits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4613cb6a-defb-4f5f-8eaa-b592603e2c40) - [Video: The state of health podcasts in India is concerning, with many spreading misinformation for clicks. This video breaks down why you should be critical of claims about whey protein, gluten, and other fear-mongering topics.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4a9787a1-21e8-4054-9140-c94bc6f1f183) - [Video: Jaggery is not a magical health food. Your body processes it almost identically to white sugar. Replacing one teaspoon of sugar with two tablespoons of jaggery is counterproductive, adding more sugar and calories to your diet.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4aeedbb9-d861-43d5-91c6-95dcfe8d258c) - [Video: Consuming 15 teaspoons of ghee a day is not healthy, no matter how much someone talks about "culture." Ghee is a healthy fat in moderation, but excessive amounts of saturated fat can lead to long-term heart issues.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/220edec0-e85f-4982-8d8c-350507a5c8d8) - [Video: Diet Coke is not poison. It's a zero-calorie replacement for sugary drinks. The amount of artificial sweeteners is well within safe daily limits, and it can be a useful tool for managing cravings during a fat loss phase.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fa457f06-be42-4691-9874-617e7865a812) - ![Let's start with one of the biggest fitness myths: "Carbs are bad." This is the first in a series where I break down why this is wrong and how it's killing your progress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/de4c23db-c752-465a-91c2-f3f4c05b9f58) - ![People gain weight from a combination of factors: a calorie surplus, lack of activity, and an unhealthy lifestyle. Blaming an entire food group like carbohydrates is an oversimplification and misses the real issue.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e62851fe-06db-473b-b1d5-2682570b76f8) - ![Carbohydrates are essential for fueling your brain, powering your workouts, and supporting overall physical performance. Completely cutting them can harm your energy levels, mental clarity, and quality of life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0a601bd3-a5e8-4206-b428-45f831abdca1) - ![The truth is, most people fail their diets because they look for something to blame, and carbs are an easy target. The real problem isn't carbs; it's the habit of overeating them, along with other poor lifestyle choices.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7bad351a-9597-4769-87d0-a1982dc18253) - ![Extreme restrictions, like cutting out an entire food group you've eaten your life, make diets harder to stick to. Sustainable fat loss comes from balance and managing your intake wisely, not from extremes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8baf354d-e6fb-4969-8de7-4257be0bcc6d) - ![Here are a few more reasons to eat carbohydrates. They are found in fruits that provide essential micronutrients and fiber, they help replenish muscle glycogen after training, and they are so widespread that portion control is a much smarter strategy than complete avoidance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8fb74b92-2bfe-46cc-ade1-12922493fa27) - ![Wondering how many carbs to eat? Here's a simple calculation. If you're on a 2000-calorie diet, prioritize 1.5g of protein per kg of bodyweight and 50-60g of fat. The remaining calories can come from carbohydrates, ensuring you have enough for energy and satisfaction.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/da8df603-0c1c-4dac-bfea-137ad65749d1) - ![When someone tells me they lost 2 kgs in two weeks by cutting carbs, I'm not surprised. They likely cut 1000 calories from their diet and lost a lot of water weight. You could achieve the same fat loss by creating a deficit from both fats and carbs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/145611cd-ca33-42b9-b62e-abc98df23024) - [Video: Short-form videos claiming dal and kidney beans are primary protein sources are misleading. While they contain protein, you'd have to eat a huge, high-calorie portion. I explain how to combine them with other sources to create a truly high-protein vegetarian meal.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/046a93cd-0dc6-48f7-ac6c-a68e494945e1) - [Video: In this clip, Dr. Salil Sharma explains that no food group, including carbohydrates, is inherently bad. The problem is overconsumption and a lack of moderation, especially when combined with a sedentary lifestyle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c3fbebb8-0592-4405-8a60-79cb3d555e23) - [Video: The claim that you shouldn't work out in the evening because it raises cortisol is another example of fear-mongering. For most people, the benefits of exercising whenever you can far outweigh any minor hormonal fluctuations.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e95cdac2-a065-4749-b70b-248f15cf8442) - [Video: Intermittent fasting can be a useful tool for fat loss, but it's not magic. It works by helping you create a calorie deficit. If it fits your lifestyle, great, but you can achieve the same results by controlling your portions throughout the day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/78b43167-471f-4f38-885b-ff0cbbab02b4) - [Video: The real health issue in India isn't just maida or sugar; it's the excessive consumption of oil, especially reused oil from street vendors. This is a major contributor to many lifestyle diseases.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e28c7b48-c56e-42bc-a2a7-0fc2b9dabc03) - [Video: Is Saket Gokhale natural? Yes. People mistake his incredible discipline, consistency, and low body fat for steroid use. He has great genetics, but his physique is the result of years of dedication to training and diet, something most people aren't willing to do.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a39689cc-2241-4596-9a5e-de64f87aac52) - [Video: You don't need to lose more fat to look leaner; you just need better lighting. This video exposes a common trick used by fitness influencers. Don't compare your physique to manipulated images; focus on the real value and information they provide.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c0e2165a-c741-4270-8fb1-3529ceab6db9) - [Video: To optimize your gym performance, avoid these three types of food right before a workout: high-fiber foods like dal, high-fat dairy like paneer, and whole eggs. They can slow digestion and make you feel heavy and bloated.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c155f3d8-73da-4e73-b0b1-62cfe49874be) - [Video: Don't be fooled by marketing. This video compares two peanut butters from the same brand, one marketed as "high protein." By reading the label, you'll see the regular version actually has more protein. Always check the nutritional information.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aa7a52da-84ed-4f74-a5ae-94b7f8957dbb) - [Video: Society is hypocritical about protein supplements, demonizing them while promoting other unhealthy products. I'm still waiting for anyone to provide actual evidence showing why a quality whey protein supplement is harmful for a healthy individual.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e49118c3-0848-4859-b0c5-ab74f54fcecb) - [Video: Why are so many doctors against protein supplements? It's often because they see patients who have used cheap, untested products that may contain heavy metals or other contaminants. The problem isn't whey protein itself, but the lack of quality control in parts of the industry.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7ab95ea0-5f76-4a82-926a-c1d57370d374) - [Video: The idea that eating more protein causes kidney failure in healthy people is a myth. Your kidneys are strong and designed to handle protein. The real danger to your kidneys comes from a poor lifestyle, excess sugar, and alcohol consumption.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/39b5483d-33b1-46db-866c-89d03389808a) - [Video: Ozempic is a prescription drug for type 2 diabetes that aids weight loss by controlling hunger. While it can be a useful tool under a doctor's supervision for severely overweight individuals, it's not a magic solution and doesn't replace the need to build healthy habits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ee2da07f-b04b-4104-a0b9-780c74c91b40) - ![It's 2025. If you see an ad for a "detox" drink, just ask ChatGPT. Your liver and kidneys are your body's natural detox system, and no drink is going to "cleanse" them or "melt belly fat."](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a3b8d4ea-8c6f-4485-8735-d624828fbdb2) - [Video: Guilt-tripping people into a vegan diet doesn't work. A better approach is to educate them on how to get all essential nutrients from a plant-based diet. I tried a vegan diet myself and experienced digestive issues, so I know it's not for everyone.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2fb714b0-10f0-47d8-b253-1d6bb8b757af) - [Video: It's true you don't need animal protein to build muscle, but the argument that humans should eat grass like cows is flawed. Cows have a specialized digestive system to break down cellulose. Vegans should focus on combining plant-based sources and supplementing wisely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1349b9c5-537e-4ac9-8907-fa87e9fc073a) - [Video: Dosa itself isn't unhealthy; it's the accompaniments that add up. A single dosa is low in calories, but adding ghee and large portions of coconut chutney, and eating three or four at a time, can easily lead to a calorie surplus.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b0bee94f-d575-4a11-b723-65566ce911fd) - [Video: When a fitness enthusiast passes away, people wrongly blame the gym. The reality is that millions of people in India suffer from undiagnosed lifestyle diseases. Being inactive and having a poor diet is far riskier than going to the gym.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a26f3c89-0860-467e-a249-8c3d5c762e63) - [Video: Someone asked for the "safest steroid cycle." The only safe cycle is the one you ride on a bicycle, away from the thought of using steroids. Focus on natural, sustainable progress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/082dd80a-a11b-4bbd-9a57-9c66d55d7b04) - [Video: Don't get caught up in finding the "best" superfood. If you can't get blueberries, eat pomegranate. If you can't have quinoa, have oats. Focus on incorporating a variety of whole foods into your diet rather than chasing trends.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d88ecfc5-f8fd-4e96-9fc9-cca829cc4af3) - [Video: This is a graphic but important look at visceral fat, the fat that surrounds your organs. This is why it's crucial to maintain a healthy body weight and avoid a diet high in junk food. What you can't see can be the most dangerous.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9c5688f8-8bfd-4939-b188-dbedd7533fc3) - [Video: You're not ugly, you're just unhealthy. My own transformation shows how much your appearance can change when you lose fat and take care of yourself. Confidence and self-esteem have a bigger impact on how you look than you think.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fc9beb3f-7a52-4408-a85d-363d8e589a87) - [Video: For just 18 rupees, three whole eggs provide 18 grams of high-quality protein and a host of essential micronutrients like choline, vitamin B12, and selenium. Don't fear the dietary cholesterol; it's one of the best foods you can eat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/904f3f55-f270-4add-aaee-5fc1620a4abc) - [Video: Shilajit is not a magic testosterone booster. If your testosterone is low, the solution is to fix your lifestyle: sleep more, eat better, and lift weights. Don't waste your money on supplements marketed to your insecurities.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d7281c2c-bf1e-42fb-9204-44d26c3de7fb) - ![Is paneer cheaper than whey protein? Per serving, whey protein often provides more protein for fewer calories and fat. While paneer is a good whole food source, whey is a more efficient protein source, especially for fat loss.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/50a532fa-30d6-46fc-a02c-16edda532414) - [Video: These "high protein" homemade shakes you see online are often calorie bombs. A shake with 80 grams of protein might also have 1200 calories, whereas you can get the same protein from whey for a fraction of the calories. Quality and context matter.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7eef3a66-73b2-4cc0-8dc5-84aa152e1202) ### [Sustainable Dieting & Recipes](https://mytribe.in/shreyaskamathfit/personalized-online-fitness-nutrition-coaching/sustainable-dieting-recipes) - [Video: This is my complete guide to making a tasty, healthy chicken curry and tracking its calories. You can absolutely enjoy traditional Indian food while on a fat loss journey. The key is knowing what goes into it and controlling your portions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/821fb89c-40d1-4c4d-a724-c02e7a37aa76) - [Video: If you're tired of dry chicken and rice, try this simple and delicious chicken curry recipe. It's packed with flavor from whole spices and vegetables, proving that fitness food doesn't have to be bland.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0302b599-4afa-4d2f-b5f3-f46d05f3cb32) - [Video: Inspired by Farah Khan, this roast chicken recipe is incredibly tasty and easy to make. It's a perfect way to prepare a large batch of protein for the week.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6c1fe4ca-e6ab-464c-ae62-1572f0b432eb) - [Video: Bored of chicken breast? This air-fried chicken thigh recipe is a game-changer. It's juicy, flavorful, and a great way to add variety to your diet without sacrificing your goals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7a353832-36b0-4aa5-8420-d9ef7f09da41) - [Video: Here's my recipe for a cheesy chicken kheema that packs 50g of protein into just 550 calories. It's quick, easy, and incredibly satisfying, perfect for a high-protein meal.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0f902cd2-bb96-4bd7-9b05-ed7731e40bcb) - [Video: This high-protein chicken wrap is perfect for a quick fat-loss meal, providing 40 grams of protein for under 500 calories. I show you how to build it with a whole wheat chapati, lean chicken, and a Greek yogurt-based sauce.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d7a56863-9a0d-4f44-8600-d2f83bd6d187) - [Video: A simple and delicious paneer chilly pepper recipe. I show you how to make a dry-roasted spice mix and combine it with paneer and vegetables for a high-protein vegetarian dish.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/26cf99d9-56eb-492f-84f1-9d0e95ecf08a) - [Video: Here are three high-protein vegetarian meal combinations to make your meals complete. I break down the macros for rajma chawal with dahi, besan chilla with Greek yogurt, and moong dal khichdi.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0bcf80ab-0ec1-4d46-9521-ae36d212cdb6) - [Video: This is a great example of a high-protein vegetarian meal for muscle building or fat loss. It combines tempeh, dal, rice, and curd to create a complete protein profile and a satisfying, balanced plate.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ae2e4184-be7c-43e3-af1c-ad96d4318b5f) - [Video: Beat the summer heat with this simple, hydrating drink. It combines tender coconut water, plain soda, basil seeds, and lime for a refreshing beverage that's rich in electrolytes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f6a9ba06-e98c-4044-af28-bfefd2f86497) - ![The right mindset is "following a diet," not "being on a diet." This carousel shows some of my favorite meals that I enjoy as part of my fitness journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/21420009-8665-48b6-9e00-32b197f60e5e) - ![Sweet potatoes are a fantastic carbohydrate source for bodybuilding, providing sustained energy. Paired with lean chicken and green beans, it's a classic, effective meal.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bc25969d-34d7-4bda-8e70-91eb94e79e59) - ![A perfect example of a balanced and delicious meal: curd rice paired with sweet and spicy chicken tenders. This satisfies cravings while still hitting my protein and carb goals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b35891e4-a15e-414b-83f6-c06ae7d2bc58) - ![Homemade chicken kheema with rice and a generous serving of bhindi (okra). Simple, nutritious, and a meal I genuinely enjoy eating.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fa2bc63c-b6f6-4478-aa4f-0f5777360c31) - ![Rice and dal are essential for my soul. Paired with eggs for quality protein and ladies' finger for fiber, this is a complete meal that proves you don't have to sacrifice comfort food.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a487e444-9ec7-455f-92e5-265d91703b5f) - ![I tried tofu, but honestly, I couldn't handle the taste. However, if you enjoy it, it's a good protein source for a vegetarian or vegan diet. It's important to eat what you like.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/88a7aea3-ad39-42e5-8a0b-33f9501ec9c1) - [Video: This is what I call a perfect meal: roasted chicken for protein, dal and rice for carbs and fiber, and okra for micronutrients. A plate like this keeps you full, aids recovery, and helps you build muscle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2fb0e585-95f7-4e55-85c2-d2d0d0fbbfd7) - [Video: Bodybuilders often eat bland food like plain chicken and rice, but you don't have to. As long as you hit your daily protein target, you can and should eat food you enjoy to sustain your diet long-term.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/61439370-17d8-4b21-955f-57920eeb8051) - [Video: This is a simple way to fix the typical Indian diet. Instead of a plate full of rice, I replace a large portion of the carbs with a protein source like eggs, instantly making the meal more balanced and better for fat loss.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4b9ce832-0bcb-4750-b625-0b931e77fe78) - [Video: Pulao is a favorite, but many people make the mistake of eating it without enough protein. Adding two whole eggs or a side of paneer can elevate it from a carb-heavy dish to a balanced, high-protein meal.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9f9bd61d-08b8-4005-9f0a-37506be9ddd5) - [Video: Be careful with store-bought parathas. They are often high in calories and unhealthy fats like palm oil, and the "whole wheat" content can be misleading. Homemade is always a better option.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ba8da475-6a59-4590-81b6-2c2e234e0140) - [Video: This is a great fat-loss hack. Both plates have three eggs, but one has added mushrooms and zucchini. For only 40 extra calories, you get a much larger volume of food, which keeps you fuller for longer.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eb82696b-be89-4c65-ab87-dc9e7bd34773) - [Video: Here are my top 5 meals for fat loss. They are all high in protein and fiber to keep you full, including options like high-volume fruits, low-fat paneer, and chicken sandwiches.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/78780058-052d-4783-8e55-274a31903de3) - [Video: This is a perfect high-protein meal with 38g of protein. It combines rice, dal, four whole eggs, and ladies' finger for a balanced mix of carbs, protein, fats, and fiber.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/053559c5-9ea1-4e07-b664-7bac2673922e) - [Video: Watermelon is the ultimate diet food. It's high in volume and water content but extremely low in calories, with only 300 calories in an entire kilogram. It's perfect for satisfying sweet cravings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/988c4c43-7bbf-41b9-9b40-a8e73b90d7af) - [Video: I'll say it again: watermelon is one of the best foods for fat loss. It keeps you hydrated, provides potassium, and its high volume helps you stay full, preventing you from eating other high-calorie junk.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/91279453-1fc7-4142-901c-69740c479bdd) - ![Dear India, this is not a high-protein source, but it is something we should all be eating. Swipe to find out what it is.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e9a2047b-e2d0-4484-8d44-76ee5d1d25e5) - ![Sprouted mung beans have only 3g of protein and 30 calories per 100g. This makes them an amazing low-calorie, high-fiber snack to add volume to your meals during a fat loss journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6b1d4357-4495-4e0c-bd6c-27f332ca5ff5) - ![They are also rich in vitamins A, B, C, E, and niacin, as well as potassium, phosphorus, and iron. This makes sprouted mung beans an incredibly healthy food source.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/244fd531-c9ba-477a-8c6f-7cbcf7ec9494) - ![To use sprouts for muscle building, consume them with a complete protein source like fish, chicken, eggs, or paneer. Here, they are paired with fish and rice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d9906446-a7f6-4459-991f-498d674bb7a9) - ![In summary: sprouts are nutritious and low-calorie, but they are not a primary protein source. Use them to add nutrients and volume to your diet, but don't over-consume them to hit your protein goals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d5ddf6c3-ed23-4b23-bc7f-87004662c591) - ![A balanced plate of mutton curry, biryani rice, and steamed broccoli. Sticking to foods I enjoy is the key to long-term consistency.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ef31ee2c-b63b-460d-8bcc-66657a6c3943) - ![Here's another satisfying meal: chicken, hard-boiled eggs, pomegranate curd rice, and steamed vegetables. Variety is crucial for a sustainable diet.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/64d33ec1-4a2f-402b-a72f-874bc20cbd67) - ![Avocado toast with bacon and a side of yogurt with raisins. This meal is packed with healthy fats and protein to keep me full and energized.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/423ac290-8370-4b3f-9bbe-5d86bb794ec8) - ![A classic breakfast: avocado toast topped with four sunny-side-up eggs. This is a simple, high-protein way to start the day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2f716520-a96f-4e9e-a2c0-641b30591077) - ![Don't make the mistake of not eating eggs. They are one of the best whole-food protein sources. Four whole eggs can cover 20-50% of the daily protein requirement for many people.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b7bb7f7d-a6c1-4a1c-aa98-df23e114caa4) - ![A simple and effective meal: chicken with two rotis and a side of curd. This is a great way to get in protein and carbs after a workout.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5a4c46e2-bc57-44d2-a24c-719e360dddb8) - ![Healthy food can become unhealthy depending on how it's prepared. A cup of cauliflower sabzi is under 100 calories, while a plate of Gobi Manchurian can be over 500. Enjoy both, but prioritize the healthier preparation most of the time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dd5217b9-3b9f-4793-9668-9f699c6638e7) - ![A look at the meals I ate in July 2024. This carousel shows the variety of foods I include in my diet while in a fat loss phase.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/be6eefb9-71ec-4f16-8089-938074c2b407) - ![A typical Indian thali: rice, chana, chicken thighs, mango pickle, and vegetables. Balanced, traditional, and delicious.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/92143e2a-fd9f-4491-9e3e-fb2ae2b0526c) - ![A simple, nutrient-dense meal of papaya, avocado, and four sunny-side-up eggs. This is great for getting in protein, healthy fats, and micronutrients.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/28da9fae-eb1f-4376-b551-fe36077510f2) - ![A coastal favorite: rice, prawns, and a side of stir-fried vegetables. Seafood is an excellent source of lean protein.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/184bcec5-71e4-44fe-b4e8-9f433f7cc7c3) - ![Breakfast doesn't have to be boring. Here I have dosa with amla chutney, chicken thighs, and a whole egg.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a083c0d7-8bf8-4aef-b3ff-ab703dd0ec3a) - ![A meal featuring two types of local fish, sardines and disco fish, served with boiled rice. Fish is an amazing source of protein and omega-3s.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/76f90129-91ae-46a5-bead-5c61bb9875c5) - ![A healthy and visually appealing meal of grilled chicken in sauce, rice, and a fresh salad, paired with black coffee. Eating out can be healthy if you make smart choices.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/02e3ba2b-7897-4450-97cf-3a2ccbc23988) - ![Enjoying a well-balanced meal. It's important to be mindful and savor your food as part of a healthy lifestyle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a90dab77-7432-4727-8ae4-7ed0260815ef) - ![A traditional South Indian meal served on a banana leaf, featuring rice, sambar, various vegetable preparations, and fried fish. You can incorporate cultural foods into a balanced diet.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c78b2a63-3373-4da2-a667-55267a10fbf2) - [Video: People online say oats are for horses, but here is my 85-year-old grandmother enjoying her oatmeal. Don't let internet myths stop you from eating a healthy, fiber-rich food.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d978e480-b11f-4993-94e2-f32e733fddcd) ### [Training Philosophy & Workouts](https://mytribe.in/shreyaskamathfit/personalized-online-fitness-nutrition-coaching/training-philosophy-workouts) - [Video: The truth is that most fitness experts build their physiques with basic, boring exercises. My philosophy is to stick to these proven compound movements like squats, deadlifts, and presses for long-term, sustainable muscle growth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9f222e90-3bf8-41c8-91c7-e7c693b10364) - [Video: Many people think you need to spend hours in the gym, but that's not true. This video explains how to use time-saving principles like supersets, drop sets, and circuit training to get an intense and effective workout in under an hour.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1a36365f-bbe4-4851-b82d-7b75f7116b48) - [Video: If you're busy, you need an efficient workout plan. I recommend focusing on compound movements, using high-intensity interval training for cardio, and training close to failure on every set to maximize your results in less time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/454b0c50-3e31-449e-b75b-43bf093da039) - [Video: Progressive overload is simpler than it sounds. It means doing better over time, whether by lifting more weight, doing more reps, or improving your form. This video explains how to apply it correctly for consistent strength and muscle gains.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/31ad909f-3a19-4ef9-ba7f-21ed10589614) - [Video: One of the biggest red flags from a trainer is telling an overweight client to only do cardio. Building muscle through weight training is crucial for boosting metabolism and achieving a better body composition post-weight loss.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e566aa59-14d8-4f80-9c20-628d34ed166a) - [Video: I'm tired of trainers telling overweight clients to do endless burpees and circuit training instead of fundamental strength movements. I also believe personal trainers need to have more self-respect and act as partners in their client's transformation, not just helpers.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0fd25641-a802-42b9-97e6-743a083c63d9) - [Video: It's great to see more women in the gym. For any woman still hesitant, remember that weight training is essential for maintaining muscle mass and bone density as you age, and it will make you strong, not bulky.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b5f37e00-d55c-46df-9c2f-85e38abd157e) - ![If you are over 30, you need to lift weights. India has a high incidence of osteoporosis, especially in women. Weight training is one of the most effective ways to combat this.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/42d90849-5f35-4668-8f4a-2dcb45b58472) - ![Without resistance training, adults can lose 3-8% of their muscle mass per decade. Lifting weights just 2-3 times a week is key to preserving muscle, mobility, and metabolic health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/65675a1e-c030-4f15-a8b2-00395f0de0d2) - ![Osteoporosis makes bones weak and fragile. Compound movements like the chest press, squats, and deadlifts engage major muscle groups and put healthy stress on your spine and hips, which can improve bone density.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2bb76f4b-f952-4f46-9c93-f88dbe5e447b) - ![The benefits of weight training go beyond muscle. It also leads to better mental health, improved balance, a boosted metabolism, and an improved body composition.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/094cd65f-cfa8-42e6-ac5a-562f5864cd39) - ![Weight training is safe and important, and so is cardio. However, for improving your strength, energy levels, and how you feel day-to-day, weight training will give you more bang for your buck.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eb40e5f5-b31e-4f99-9e50-b005eafefd65) - ![This doesn't mean cardio is bad. Cardio is crucial for heart and lung health. A balanced routine for someone training 4 days a week could be 3 full-body weight training sessions and 1 moderate-to-high intensity cardio session.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/12d09c14-5aec-45b5-85c8-9fb9b0ecc64d) - [Video: This exercise, balancing on a stability ball while lifting dumbbells, is a perfect example of an "Instagram workout." It has a terrible risk-to-reward ratio and is not an effective way to build strength or stability. Stick to the basics.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7547fed7-fe9b-482b-88d6-098c54a08a3b) - [Video: Why can bodybuilders struggle to lift traditional equipment like this Gada, while an expert lifts it easily? Strength is specific. Your body adapts to the movements you train it for.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9ae468d4-42b2-49f1-8423-eda2c02c0a58) - [Video: I've learned three important lessons from training with Uday, who has 30 years of gym experience. If you get strong, you will get big; form is everything; and you can out-train a bad diet to a degree through sheer consistency.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a274a770-a565-4be5-89db-36741369e303) - [Video: Want big forearms? You need to train your brachioradialis. This video demonstrates how to do kettlebell hammer curls, an effective exercise that creates constant tension on your forearm muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1bb2db14-3a32-4224-abf8-a28a91fed882) - [Video: Did you know the triceps are the largest muscle in your arms? Many beginners focus too much on biceps, but if you want bigger arms, you need to build big triceps.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/073b334f-a6d6-49e6-8356-e97e62864e2e) - [Video: In this podcast clip, my guest and I discuss the best type of cardio for bodybuilding and fat loss. The key is finding something you enjoy and can do sustainably, whether it's walking, sprints, or swimming.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cd0f03c7-68fd-43c3-8826-036c464681d8) - [Video: A common bulking mistake is being too obsessed with gaining weight on the scale. Gaining weight too quickly leads to excess fat gain, stretch marks, and poor skin quality, and you end up losing muscle during the cutting phase.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a07c573f-de47-49ea-8761-5c3a70993385) - [Video: When you lose a massive amount of weight, some loose skin is often unavoidable, even with weight training. However, building muscle is still crucial to improve your body composition and fill out your frame. A combination of weight training and cardio is always the best approach.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bd39341d-f228-4756-a262-6954fd8d76b8) - ![Here I am with my training partners. The best workout split is the one that suits your lifestyle and that you can stick to consistently.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5ef573e4-22ad-4fe6-8fd5-e7f806e1147e) - ![This is a snapshot of my upper body session. I believe in focusing on the basics and training with intensity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2bcba3fb-c27a-45dd-9bd5-ee47ce0546c5) - ![Here's the push day portion of my upper body workout, focusing on incline barbell press, machine flyes, and various tricep and shoulder movements.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3011fbed-4678-4d7c-a590-ee0b5f12ad91) - ![Here's the pull day portion of my workout, targeting the back and biceps with exercises like seated rows, lat pulldowns, and different types of curls.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f9f2fd40-6dec-482e-9523-3f5111c93555) - ![This is an example of a full-body superset workout that can be completed in just 50 minutes. It's perfect for those with limited time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d1d445bb-93fe-4d98-b215-2054c5b37262) - ![Here is the full workout routine, broken down into five supersets targeting the entire body. Each superset consists of two exercises performed back-to-back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a281489e-4856-4005-95e5-6e414294de57) - [Video: Performing a trap bar deadlift. This is a fantastic compound movement for building overall strength in the posterior chain with less stress on the lower back compared to a conventional deadlift.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/48fcda6f-8677-4864-8a85-f09591e777bc) - [Video: Executing a heavy leg press. This is a great exercise for building quadriceps and glute strength without loading the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a0e51f8b-cb0c-45e6-920f-f4a2169d8764) - [Video: Using the hack squat machine. This is another excellent exercise for targeting the quads while providing back support.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c0f0e1bc-7c94-479d-93d6-49322930052a) - [Video: Performing leg curls to isolate the hamstrings. It's important to train the muscles on the back of your legs for balanced development and injury prevention.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a1938692-3578-461a-94c7-8750c6edf755) - [Video: Doing leg extensions to isolate the quadriceps. This is a great finishing exercise to get a good pump in the quads.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fd7c0a44-99e1-4568-b095-04957664e152) - [Video: Using a hip thrust machine to target the glutes. Strong glutes are essential for athletic performance and a balanced physique.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9803c2ec-a246-48ce-9eb7-55750f31408a) - [Video: Performing a kneeling cable crossover to target the lower chest. This variation provides a great stretch and contraction.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ec8da16d-0743-488f-b2d1-9a45d1259a4e) - [Video: An incline cable chest press, which is great for targeting the upper chest muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1c541e62-9efb-4e58-8634-80234a12fd7d) - [Video: Using a machine for lateral raises to build the side deltoids, which contributes to broader shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/82bbc0f6-2eb6-4914-a13e-f3be11963359) - [Video: Performing a T-bar row, a classic back-building exercise that targets the mid-back and lats for thickness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5cce58c7-bc05-4885-9a6f-dd64948de12f) - [Video: Here I am coaching my wife in the gym. It's important for everyone, especially women, to incorporate strength training for long-term health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/45eb2b85-1f4a-4a14-adf5-1c08622e7d80) ### [Supplement Guide: The Honest Truth](https://mytribe.in/shreyaskamathfit/personalized-online-fitness-nutrition-coaching/supplement-guide-the-honest-truth) - [Video: Let's clear the air about supplements. This video addresses the common myths surrounding whey protein and creatine. They are not dangerous for healthy individuals when sourced correctly, but they are also not magic powders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9f4c50f1-123c-4bd8-b5c8-ac939ed23dbc) - ![This is my no-nonsense guide to supplements that actually work and the ones you don't need. Let's separate the science from the marketing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0494de96-e801-40ff-a9f7-4fe69932e74c) - ![Whey protein is a convenient tool to help you meet your daily protein requirements. Whether you choose concentrate or isolate doesn't matter much unless you are lactose intolerant. The 15 extra calories in concentrate won't harm you.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cebea946-d62f-4052-9b04-8d4a9146b9c6) - ![Creatine monohydrate is the number one supplement for gym-goers. It's proven to help you build muscle and improve performance by allowing you to push those extra 1-2 reps in intense sets. Stick to 3-5g per day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b8d389c2-9402-4528-ad04-aefd2308bcf8) - ![Vitamin D3-K2 and Omega-3 are not for gym performance, but for overall health. They are great for your joints, heart, and immune system. Get your vitamin D levels checked and talk to a doctor if you are deficient.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/01e928e9-a629-4ae4-acf4-29f74de6f22d) - ![Here is a list of supplements that healthy individuals generally don't need: mass gainers, fat burners, detox pills, and testosterone boosters. Save your money.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1dab50e7-4546-43be-9a4f-580d0da72e17) - ![To be honest, whey, creatine, vitamin D, and omega-3 are the core supplements most people can consider. Other supplements like caffeine or ashwagandha can have benefits, but they are not for everyone and should be taken under guidance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/83120858-ca4c-41ca-823c-eb5677586422) - [Video: There is no single "best time" to take whey protein. Its main purpose is to help you hit your total daily protein goal. The only time timing might matter is right before or after a fasted workout to get protein into your system quickly.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d0e30c39-a429-486f-ac7e-c80760ab52a2) - [Video: A shocking number of Indians are deficient in Vitamin D. I take a 60,000 IU capsule twice a month to maintain my levels. It's crucial to get your levels tested and supplement under a doctor's guidance if you are deficient.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/48a7159e-326e-45d3-acc3-d4116adacf15) - [Video: In this podcast clip, Dr. Salil Sharma gives his advice on whey protein. He emphasizes the importance of buying from a reputable source to avoid fake or contaminated products and using it in moderation to supplement your diet, not replace it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ecc758fa-c359-475f-aca6-57502e94362f) ### [Fitness Mindset & Motivation](https://mytribe.in/shreyaskamathfit/personalized-online-fitness-nutrition-coaching/fitness-mindset-motivation) - [Video: Don't give up. This simple cartoon is one of my favorite images to show clients. Some people find success faster than others, but many quit right before they are about to strike diamonds. Your journey is your own, so keep digging.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1f2da637-ca41-4d63-a05e-47dceb7b2312) - ![Consistency is built when you go from "I should have done it" to "I am glad I did it." It's about pushing through on the days you lack motivation. That's how you build the discipline required for long-term success.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c8ac8437-c967-42dd-8ee0-188c17c08a0a) - ![If you are constantly looking for motivation, then it is discipline that is missing. The day you accept this, you will spend more time taking action and less time searching for a fleeting feeling.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/893cf7f0-04d6-4d03-aaba-ad4e4934f7ea) - [Video: With so much fitness information available, why are so many people still unhealthy? It all boils down to one word: priority. If you make your health a priority, consistency becomes easier.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4c1d8dd0-c790-429b-9ddc-d36106af3f5e) - [Video: Life will humble you. There will be setbacks and tough times. Your job is to not give up, put your head down, and keep working towards your goals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/15a6d3e2-624f-4dc3-b134-ad9a1a928fdb) - ![Fight your battles, enjoy the glory. The journey is full of struggles, but the feeling of overcoming them and seeing your progress is worth every bit of effort.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/44eca784-4585-40c7-82e7-421478792057) - ![This is a harsh reality. If you're not making progress despite eating healthy and training hard, take an honest look at your weekends. That's often where you'll find the answer.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4bdc5f58-f76f-454c-a7da-c840d7df23db) - ![There are millions of videos on healthy recipes, fat loss, and exercise. But millions are still struggling. Health comes from what you do, not just what you know. Action is everything.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1be27753-62b0-49ee-99d2-fab84a742e9d) - ![What most people don't realize is that fat loss is more than just knowing about calorie deficits. It's about developing new habits, prioritizing your health, and doing the boring, effective things consistently.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5c0f25c9-903b-4099-8fa3-938e69ee3b77) - ![A fitness influencer will often scare you with black-and-white statements. A real fitness coach provides practical, usable information because they have worked with real people who have real-world problems.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d5ef41f7-76b6-467c-bad1-80c0f272a999) - ![Social media makes it seem like the only goal is getting under 10% body fat or lifting heavy. The real goals should be staying injury-free, having a balanced lifestyle, and loving your body without constant comparison.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/acfc9b50-800a-4105-8fdd-2bbf8b96fe9c) - ![If you don't enjoy your training style, you won't stick with it for the long run. It's important to train hard, but you must also enjoy the effort.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/98515865-d853-4aff-95ee-cf3805a8616f) - ![Don't make the mistake of spending all your time consuming information and forgetting to actually apply it. Knowledge without action is useless.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/462e27e0-5e37-41eb-ba03-7439e1b84e3c) - ![This is a series of common mistakes people make on their fitness journey. Understanding these pitfalls is the first step to avoiding them.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ecc63690-46dd-4911-a4a8-c253682ec11c) - ![Don't forget to train your heart. Cardiovascular health is just as important as aesthetics. Here's a look at my workout details from a badminton session.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eaa8a6ae-bb44-4f2b-ab31-d3c70c9ec673) - ![You can't outrun a bad diet and lifestyle. The calories you burn with exercise are easily negated by a terrible diet, lack of sleep, and no awareness of your caloric intake.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/92f8eda5-9db2-422d-99f7-776f19486654) - [Video: According to projections, obesity rates in India are rising alarmingly. This is a serious public health issue that requires a shift in our collective lifestyle and habits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d8286280-7a29-4ccb-8812-8b58c31c6d7e) - ![One of the best things you can do for your health is to learn about calories. Knowing how many calories you need makes you more likely to make better dietary choices and stay healthy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/83627506-7401-462e-9a01-5cd15acd4ecf) - ![The idea that you have a "slow metabolism" is often a lie people tell themselves. The truth is usually that you're not moving enough or you're eating the wrong kinds of food in excessive quantities.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/82d91fcc-8a4e-46d4-be1f-71bffb7f0ed5) - ![Here's a promise to make to yourself for the year: commit to a specific number of workouts, walks, protein intake, and sleep. Setting clear, actionable goals is the key to success.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d4382130-029d-4d26-8de6-2479ef928dd9) - [Video: How do you get rid of a chubby face? You lose body fat. There are no special tricks or chewing gums. My own transformation is proof that as your overall body fat decreases, your face will become leaner.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/066793c4-4cec-4d45-a9e1-5e8dec075a58) - ![Training in the gym without over-analyzing everything is underrated. Sometimes you just need to show up, do the work, and not get caught up in the minor details.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/18099573-c816-4dd6-8d14-ffca9e0fc90e) - ![You are allowed to say no. If a certain "healthy" food doesn't suit you or you don't enjoy it, you don't have to eat it. Nutrition is personal, and you're more likely to stick to foods you enjoy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c2d1dafe-a024-48d3-b435-1b5347c7c7c0) - ![Don't ignore calories. While food quality matters, quantity is a fact of energy balance. You will put on weight if you eat too many calories, regardless of how "healthy" the food is.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/61b432a4-bc2b-4e44-acbd-d946b537a718) - ![Here are five nutrition tips to help you understand nutrition better. This series covers the basics that lead to long-term success.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/865c71e5-2b26-458d-8302-23225fae7b88) - ![You don't have to starve yourself to get a good-looking body. Focus on changing your body composition by building muscle and losing fat. It takes more time, but it's sustainable.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/835e4baf-e5e1-4241-8520-11a8ac706287) - ![Whether you eat 6 meals a day or 3, it doesn't matter as much as having a consistent routine. Feeding your body at similar times daily can improve your energy levels and help you achieve your goals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6212e2ab-1243-43d0-b623-d7475a906bbe) - ![If it feels like a diet, it won't last. Instead of starting a diet that has an end date, focus on changing your habits. Feeling overwhelmed is a big reason why most diets fail.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9ce93d39-a283-4c47-9c02-1db3cf882440) - ![If your schedule only allows you to go to the gym 3 times a week, that's perfectly fine. You can still get amazing results. Three times is infinitely better than zero.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/694d4381-d897-49aa-a0bc-e0b4e1e92950) - ![If you have low testosterone and are under 30, it's likely due to poor lifestyle habits like lack of sleep, a bad diet, and no exercise. No Shilajit supplement will fix that. Use that money for a gym membership.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/25856777-f18b-4241-893f-77ee9a78c2d5) - ![How much protein do you need? For a casual gym-goer, 1g per kg of bodyweight is enough to be fit and healthy. If you have specific goals to maximize muscle growth, you will need more.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/69c39a22-bad0-42a3-9963-11433fd001b7) - ![Can you build muscle eating only 1g of protein per kg of bodyweight? Yes, you can even build some on 0.5g. But here's why you shouldn't aim for the bare minimum if you want the best results from your training.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f42b32ad-89ab-406f-8c9d-cb3704a7dba1) - ![Does this mean everyone should eat 1.5-1.8g of protein per kg daily? No. But if you want to maximize your muscle gains, hitting the upper end of this range will increase your chances.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e3162848-0c48-4e32-a4a8-2b69a3f01188) - ![In my experience coaching hundreds of clients, the best results for muscle gain and fat loss occur when protein intake is between 1.5-1.8g per kg of bodyweight.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e2da864a-f020-475d-b622-9916cad74e25) - ![Eating 2g of protein per kg of bodyweight can be especially beneficial during the final stages of a fat loss journey. It helps keep you full and preserves muscle mass when calories are low.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6a5de937-3ae4-4a8a-9081-9bf65019f268) - ![You don't have to maximize your muscle gains to be fit. But if you expect to pack on as much muscle as possible, you have to eat enough protein. I've also found that dividing protein intake into 3-4 meals per day yields better results.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/328e4793-2e9f-4b45-af49-d02adae58892) - [Video: Social media has created unrealistic expectations. A physique like this after 10 years of natural training is amazing, not "mid." This person is strong, healthy, and lives a balanced life, which is a goal everyone should respect.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f0330e36-efaa-401e-b5b5-0b831daf45f9) ### [My Journey & Life](https://mytribe.in/shreyaskamathfit/personalized-online-fitness-nutrition-coaching/my-journey-life) - [Video: This is my story. I gained 40 kgs in two years by blaming everything except myself. After finally taking an honest look at my habits, I was able to lose the weight. This experience is the foundation of my coaching.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9ee9f278-d8cc-4602-ae38-7f5ae903595a) - [Video: A side-by-side comparison of my own transformation. I went from skinny-fat to building a strong, muscular physique. It's a reminder that progress is always possible with consistency.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6fa30028-3ae8-4fc9-9dbd-e4e3912e98ee) - [Video: A visual representation of my journey. Life will humble you, but the key is to put your head down, do the work, and never give up.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/15a6d3e2-624f-4dc3-b134-ad9a1a928fdb) - [Video: It's been 11 years since I turned my hobby into my profession. From making my first YouTube videos at 19 to coaching full-time at 30, it's been a journey of learning and growth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f8862cc5-942b-43ca-bb64-7ed38ec6a825) - [Video: One of the best rewards of getting fit is being able to enjoy life's adventures. Being able to climb this hill without feeling tired is a reminder of why I prioritize my health. It's all about improving your quality of life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/15fdcdb4-3480-472d-b1cf-b491ebc17843) - ![My heaviest and most important bicep curl. Fitness is about being strong for the people and moments that matter most.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cb2039c7-fc3e-4531-8f71-da27a3ad0fa9) - [Video: Coaching my wife in the gym. I believe in practicing what I preach, and that includes helping my own family build healthy habits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/45eb2b85-1f4a-4a14-adf5-1c08622e7d80) - ![A gym orientation session with family. It's always great to share my passion for fitness with the people I care about.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/553404cd-aa0b-4c01-83bd-8d1c29f8c113) - ![Having fun and flexing after a good session. The gym should be an enjoyable and positive environment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bb2f5bc5-f060-46e3-9cd9-2ff1ed998ac6) - ![Another group shot. Surrounding yourself with people who support your goals is incredibly important.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9adda2a0-84af-4100-a06a-ac914a63fc30) - ![More flexing with the family. A little friendly competition is always good for motivation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2a730c7d-8b94-4b34-9197-dabe8ee2c494) - ![Participating in the Upakarma ceremony with my father. It's important to stay connected to my culture and traditions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c51014c6-8cd3-449f-8749-89585136eae7) - ![A fun moment with my father, flexing after the ceremony. Fitness and strength can be a part of every aspect of life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/47f49265-11e7-42b1-a2a1-fc86cabc3417) - ![A great moment on the cricket field. Staying active through sports is one of my favorite ways to do cardio.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a6bf4ddc-00cf-45cf-8615-9eb70b58540b) - ![Playing as a goalkeeper in football. I love the challenge and intensity of different sports.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eeb0a5a7-801b-42f0-bfdc-377b66f8b9a1) - ![A mirror selfie capturing my current mood: basics and balance. This reflects my core philosophy in both fitness and life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/37684157-8db4-42fb-bac6-7c70230c5bc8) - [Video: A quick physique check. It's important to track your progress and appreciate the hard work you've put in.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/99c8a1ef-f0d9-4fd0-9b75-e4de139f48c0) - [Video: A teenager asked how to convince their parents about a high-protein diet. My advice is to focus on what you can control: train hard, build a good physique, and lead by example. Your results will do the convincing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/42bb82eb-3b36-4346-a329-3df66a498230) ### [Q&A and Industry Commentary](https://mytribe.in/shreyaskamathfit/personalized-online-fitness-nutrition-coaching/q-a-and-industry-commentary) - [Video: This is my rant on two things that irritate me: trainers who give bad advice to overweight clients, and trainers who don't value themselves. The industry needs to do better, and it starts with knowledge and self-respect.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0fd25641-a802-42b9-97e6-743a083c63d9) - [Video: The health and fitness podcast scene in India is filled with misinformation. I break down the fear-mongering around "gut health" and other topics, and explain why these podcasts are often making people dumber, not smarter.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4a9787a1-21e8-4054-9140-c94bc6f1f183) - [Video: This is a major red flag from a fitness trainer: telling an overweight person to only do cardio. This video explains why weight training is essential for fat loss, muscle preservation, and long-term success.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e566aa59-14d8-4f80-9c20-628d34ed166a) - [Video: Here are five simple ways to naturally lower your bad cholesterol and triglycerides. It boils down to lifestyle changes like reducing alcohol, eating omega-3s, avoiding fried foods, lowering body fat, and doing steady-state cardio.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eb1f876e-8bb7-4448-b073-5dbd27946e4b) - [Video: How can India become healthier? My three realistic suggestions are: teach people about calories, promote weight training from a young age, and encourage regular health checkups. It's about education and prevention.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/89558e69-26b2-4e31-88c6-b866bd8df186) - [Video: Can you trust the calorie counts on Swiggy and Zomato? Probably not. I used to order frequently, telling myself it was fine, but the numbers are often inaccurate. Cooking your own meals is the only way to be sure.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3c426acc-1aeb-4325-af7e-4bbc23ca649e) - [Video: I believe you can eat your favorite foods and be healthy, but there's one thing you should avoid: deep-fried food from restaurants and street vendors. The reused oil is incredibly unhealthy and a major contributor to lifestyle diseases in India.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dd538326-da26-4353-b925-cbaa3838ad7c) - ![People who blame one teaspoon of sugar in their tea for their poor health are often the same people who drink 5-6 cups of tea a day. It's not what you eat, it's how much. Control the quantities.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7d9276ab-5659-4503-bbdf-b05d7d79d6c4) - ![Don't be a fitness extremist. It's okay to enjoy time away from the "hustle" and eat food you like without feeling guilty. Balance is key to sustainability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/16e7ead5-def4-408f-bac6-16b5387b435a) - [Video: In this podcast clip, Dr. Salil Sharma discusses how much protein is adequate. He emphasizes that the typical Indian diet is very poor in protein and that people need to educate themselves on the nutritional content of their food.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c4e90ab8-cc34-40bf-8544-b59911c3652e) - [Video: This video exposes the "lighting trick" that many fitness influencers use to look leaner and more muscular. Don't compare yourself to these manipulated images. Focus on the value and knowledge they provide, not just the physique.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c0e2165a-c741-4270-8fb1-3529ceab6db9) - [Video: Let's be direct. The number one reason you are gaining weight is because you are eating too much food. While hormones and gut health can play a role, they are rarely the primary cause. Energy balance is a fact.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bbca3e26-78f3-4d57-8ff6-2732c3005a63) - [Video: I'm still waiting for someone to give me a valid, evidence-based reason why a healthy person shouldn't use a quality protein supplement. The hypocrisy in our society regarding this topic is astounding.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e49118c3-0848-4859-b0c5-ab74f54fcecb) - [Video: This is a detailed breakdown of Ozempic. It's a serious medication for diabetes that can aid weight loss, but it's not a shortcut. It must be used under a doctor's care and combined with lifestyle changes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ee2da07f-b04b-4104-a0b9-780c74c91b40) - [Video: Does eating more protein cause kidney failure? No. For a healthy person, it's a myth. Your lifestyle, particularly excess sugar and alcohol, is far more likely to harm your kidneys.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/39b5483d-33b1-46db-866c-89d03389808a) - [Video: A common question from teenagers is how to convince their parents to support a high-protein diet. My advice is to focus on your training and let your results speak for themselves. You can build a great physique even without a perfect diet as a beginner.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/42bb82eb-3b36-4346-a329-3df66a498230) - [Video: What's the safest steroid cycle? The one you don't take. It's a sarcastic answer to a serious question. Stay natural.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/082dd80a-a11b-4bbd-9a57-9c66d55d7b04) - [Video: It's tragic when a young fitness enthusiast passes away, but it's ignorant to blame the gym. Undiagnosed health conditions and poor lifestyle choices are the real culprits behind the rising rates of heart disease in India.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a26f3c89-0860-467e-a249-8c3d5c762e63) - [Video: I've learned a lot from my training partner of 30 years, Uday. This video shares three key lessons: getting strong builds muscle, form is paramount, and consistency in the gym can help mitigate a less-than-perfect diet.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a274a770-a565-4be5-89db-36741369e303) - [Video: Why are doctors often against protein supplements? Because they see the negative effects of cheap, unregulated products. The issue isn't whey protein itself, but the quality and purity of the supplement you choose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7ab95ea0-5f76-4a82-926a-c1d57370d374) - [Video: Is Saket Gokhale natural? Yes, and this video explains why. His physique is a result of elite genetics combined with years of extreme dedication and discipline, not steroids.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a39689cc-2241-4596-9a5e-de64f87aac52) - [Video: Another podcast clip is telling people not to work out in the evening. This is more fear-mongering. The best time to work out is whenever you can consistently do it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e95cdac2-a065-4749-b70b-248f15cf8442) ## Meet your expert [Shreyas Kamath](https://mytribe.in/shreyaskamathfit) ### My story Hey, I’m Shreyas. Wasn’t born fit, trust me. I used to weigh 135 kgs, felt like crap, ate junk, slept at odd hours. Life was a mess. Then I figured, it’s not about looks, it’s about health. Changed my habits, bit by bit. Been at this for 11 years now, helping folks ditch fad diets and actually enjoy life. Fitness gave me my confidence back, and now I trek, play sports, and eat proper food. I’ve helped hundreds do the same. ### My work - **Online Coaching for Fat Loss & Muscle**: I help with sustainable fat loss coaching and guide you to build muscle, no shortcuts or magic pills. - **No Fad Diets, Just Basics**: Forget detoxes and weird supplements. We stick to progressive overload, calorie deficit, and consistency. - **Indian Home-Cooked Meal Plans**: You can eat chicken curry, dosa, whatever - I teach you how to track and enjoy real food. - **Vegetarian Protein Meal Plans**: Agar aap vegetarian ho, rajma chawal, paneer, dahi - I make sure your protein is sorted. - **Realistic Muscle Building Tips**: I’ve lost 30+ kgs myself. My advice comes from experience, not Instagram filters. ## Book To book Shreyas Kamath, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Personalized%20Online%20Fitness%20%26%20Nutrition%20Coaching%20by%20Shreyas%20Kamath.)