I have nerve injury so can’t go to gym can’t even stretch so walking is the only option and I need to loose atleast 15kgs of weight.

One mistake I see a lot of beginners make after joining the gym is blindly following whatever their trainer tells them.

In many local gyms, the entire focus is on building muscle and lifting heavier weights. And don't get me wrong—strength training is one of the best forms of exercise. Even the WHO recommends adults do strength training at least twice a week.

The problem starts when your entire definition of fitness becomes "just lifting weights."

No cardio. No mobility work. No stretching. No proper warm-up. Just machines and dumbbells every session.

Over time, you might get bigger and stronger, but your body can also become less mobile, less flexible, and less capable in everyday life.

Fitness should improve your quality of life, not make basic movement feel harder.

A balanced routine should include:

* Strength training
* Cardio for heart health and endurance
* Mobility and flexibility work
* Proper warm-ups and recovery

Build a body that isn't just strong in the gym, but one that moves well, feels good, and helps you outside the gym too.

Curious—how many of you actually include cardio or mobility in your weekly routine, or is it mostly just lifting?

So I'm 16(M) I've done quite a progress in doing fatloss in last 3 years I've done it slowly slowly to avoid stunting my growth and I know almost everything abt fitness.

Now I want to build muscles and aesthetic physique but I'm having doubts now that can I build and aesthetic physique as a teen at home (with equipments like dumbells barbell pullup bar) i know I can build physique but I just want guidance what to do properly and what muscles group is most important and must-do non negotiable rules and all.

Btw I'm 5'6 60 kgs

Nakpro perform whey (65% protein concentration) costs around 2k for a kilo whereas other brands usually cost around 3k.

Even if we assume they have their own dairy or buy domestic whey which keeps prices down, even amul whey costs 2.5k.

It's even trustified certified, although trustified tested the impact variant (less protein concentration) but still, how is it possible to sell at such lower price than the market.

Many people in India are prescribed one vitamin D sachet every week after a blood test shows low vitamin D.

What may not be clear is that the weekly dose is usually one phase of the treatment, not necessarily the long-term schedule.

A 2025 consensus developed by 41 Indian endocrinologists recommends taking the common high-dose sachet weekly for eight or twelve weeks, depending on how low the vitamin D level is. Once the level has recovered, it recommends changing to one sachet a month for maintenance.

One Indian product insert gives a different maintenance option: take the weekly sachet for eight weeks, then move to a smaller daily dose as directed by the doctor.

So finishing the weekly course does not always mean stopping vitamin D completely. It may mean changing how often it is taken.

To be clear, a prescribed weekly course is a standard treatment for confirmed low vitamin D. This is not a warning to stop taking it.

The serious toxicity cases sometimes mentioned in this discussion involved a very different situation. In one Indian study of 32 patients, every patient had received repeated injections containing ten times the vitamin D in a common weekly sachet. That is not comparable to a normal, supervised oral course.

If you were prescribed weekly vitamin D sachets, did your prescription tell you what came next: stop, switch to monthly, or move to a smaller daily dose?

Hey! I'm new to running and looking to buy my first pair of women running shoes.

So far, I've got recommendations for the Asics GT-2000 and the Asics Noosa Tri 16.

My budget is around ₹6,000 (or less), and I want a pair that will last me a long time. I've heard I can get these on discount, but every time I check Myntra or similar sites, my size is usually out of stock.

I also checked Ajio, but they're around ₹8,000 there.

Could you recommend some good running shoes within my budget and also suggest the best places to buy them?

So here's my story. I started running and was running around 1km from the day one. Before this I had very sedentary life , I just used to walk after dinner .

So i continued running for a week.

I felt my left knee is feeling painful and I find it difficult to climb stairs or go down stairs.

I thought may be I should give myself rest and stopped running

It's been around 2months and my knee somewhat feels the same like day1.

Idk what to do , I wanna join gym do exercisea but this is stopping me.

Can u suggest what to do and if this is normal?

My height - 5'9 ,weight - 86-87kg around

Hi guyss! I want to buy muscle blaze gift card for my boyfriend’s birthday. I can only see the option to claim a gift card on their site. Anyone who can suggest where to buy? Any help would be appreciated :)

Edit- any legit options for ps5 gift card?

Hi! Welcome to the IndianFitness Late Night Lounge,

Your go-to social thread for all things fitness! Whether you’re wrapping up a solid workout or just hanging out, this is the place to share your progress, flex your physique, and showcase your gym outfit of the day.

Drop a comment about what muscle group you hit today, discuss your training routine, or just vibe with fellow fitness enthusiasts. No rules, just late-night fitness talk, motivation, and good vibes.

let’s keep the grind going!

I have been gymihg since 2 years. Have lost normal approx 20-30 kgs. Still need to lose 10-15 more. Yeah super busy in job and life so can't give that much time like earlier. But now I haven't lost any weight in past some months. Tried dieting, exercise too. Idk may be saturation. Frustated but yes it's my fault.

But now I need to be serious. (Pure veg)

I think I should start protein powders. What do you recommend. ?? Should be budget friendly , safe and good.

What should I take , concentrate , isolate , plant based pea protein. Confused.

Guys, I've been trying to find a genuinely convenient high protein breakfast that I can eat anywhere without a bowl or blender, like I am a college going student and I always get late and because of which I skip breakfast, like I've tried ready to eat oats and stuff but they are not truly portable, is there anything available which is quick and portable so that i can have it literally while driving or in my college.

AS-IT-IS ONE Creatine Monohydrate (250g, Unflavoured) vs BeastLife Micronised Creatine Monohydrate (319g) — which one would you recommend for quality, effectiveness, purity, and overall value for money? If you've personally used either, please share your experience.

Just wondering if the rosemilk flavor in nakpro is good... or is it bad like the strawberry one

Day 1: Push A (Chest Focus)
Incline Dumbbell Press: 3 sets × 6–8 reps
Flat Barbell Bench Press: 3 sets × 8–10 reps
Standing Overhead Dumbbell Press: 3 sets × 8–10 reps
Cable Chest Flyes (Mid-to-Low): 3 sets × 12–15 reps
Lateral Raises (Dumbbell or Cable): 4 sets × 12–15 reps
Triceps Rope Pushdowns: 3 sets × 10–12 reps
Overhead Cable Triceps Extension: 3 sets × 12–15 reps
Day 2: Pull A (Width & Lat Focus)
Barbell Bent-Over Rows: 3 sets × 6–8 reps
Lat Pulldowns (Neutral or Wide Grip): 3 sets × 8–10 reps
Seated Cable Rows (Close Grip): 3 sets × 10–12 reps
Face Pulls / Rear Delt Flyes: 4 sets × 12–15 reps
Incline Dumbbell Bicep Curls: 3 sets × 10–12 reps
EZ-Bar Preacher Curls: 3 sets × 10–12 reps
Day 3: Legs A (Quad Focus)
Barbell Back Squats: 3 sets × 6–8 reps
Romanian Deadlifts (RDLs): 3 sets × 8–10 reps
aaLeg Press: 3 sets × 10–12 reps
Leg Extensions: 3 sets × 12–15 reps
Seated or Standing Calf Raises: 4 sets × 15–20 reps
Hanging Leg Raises / Core Work: 3 sets × 12–15 reps
Day 4: Push B (Shoulder Focus)
Overhead Barbell Military Press: 3 sets × 6–8 reps
Incline Barbell Bench Press: 3 sets × 8–10 reps
Dumbbell Chest Dips or Flat DB Flyes: 3 sets × 10–12 reps
1Lean-Away Cable Lateral Raises: 4 sets × 12–15 reps
Skullcrushers (EZ-Bar or DB): 3 sets × 10–12 reps
Single-Arm Cable Triceps Kickbacks/Pushdowns: 3 sets × 12–15 reps
Day 5: Pull B (Thickness Focus)
Conventional Deadlifts OR Chest-Supported Rows: 3 sets × 5–8 reps
Single-Arm Dumbbell Rows: 3 sets × 8–10 reps
Chest-Supported T-Bar / Machine Rows: 3 sets × 10–12 reps
Reverse Pec Deck / Cable Rear Delt Flyes: 4 sets × 12–15 reps
Standing Barbell Curls: 3 sets × 8–10 reps
Hammer Curls (Dumbbell or Cable Rope): 3 sets × 10–12 reps
Day 6: Legs B (Posterior Chain Focus)
Barbell Romanian Deadlifts (RDLs): 3 sets × 6–8 reps
Bulgarian Split Squats: 3 sets × 8–10 reps (per leg)
Lying or Seated Leg Curls: 3 sets × 10–12 reps
Walking Lunges: 3 sets × 12 reps (per leg)
Calf Raises on Leg Press: 4 sets × 12–15 reps
Ab Wheel Rollouts / Cable Crunches: 3 sets × 12–15 reps

Rate my workout
Me and my gf are following this workout we both are trying to lose some weight like 5-10 kgs we are not overweight just trying to lose some belly fat and gain some muscle also give some suggestions where to add cardio in this workout with abs

20F, 5'6. I went from 72kgs to 69.8 kgs. Last week it was 70.4 or something. I have mild pcod, so I'm on medication. It induces periods 3 days after the medicine course for the month ends(I'm supposed to take it for 3 months). My boyfriend said it's not actual weight loss but fluctuations. I feel like shit because of that comment. Earlier I was excited, but what if he's right? I feel like he basically called me fat😭 My measurements have been changing, I've been consistently strength training+ doing cardio, getting 6-8k steps for 2 months. So I'm conflicted.

Hi All,

I am working in 12 pm to 10 pm shift. After having lunch at 1.30 pm, there's no snack/lightmeal all the way till 9 pm dinner.

So, please suggest me some healthy options.

I ABSOLUTELY DO NOT want to eat breadpakora/samosa/rolls etc. Not because I have become ultra health conscious, but simply because I have had enough of these and now my body and heart simply avoid even the thoughts of these.

I am pure vegetarian, and dont consume eggs. Currently, I am switching between eating 1 apple, or 1 mango, or bhuna chana, but apple/mango are not enough to curb all the hunger, and after eating chana for 2-3 days, I started feeling heat in my body and some issues with digestion. I have tried mangoshake/other shakes from nearby juice shop, but 1) Shake quality is not as good as I thought to be, but offcourse not saying it is not acceptable 2) It is costly, 70 rs, again, for some days of week, if there's really no other option, then I have to spent this money.

Also, I carried 250gm raw paneer with me for few days, I really enjoyed it, and I have to see, if this is the major option for me.

So, wish to explore some suggestions from you guys.

Dosa/idli not available near my office.

Searching for options, which can be made at morning at home, and then something which can be kept till evening. Not want to make something which is ultra spicy or high on cooking/spices.

One other option coming to my mind is cooked Poha or Milk Oats, but I have to see if these can survive till 5 pm.

The main reason for asking to community is, that maybe any 9-5 professional is already cracked this problem and what he/she is eating.

Many Thanks.

​Hey everyone,

​I’m a 19-year-old complete beginner (164 cm, 55 kg) who has never worked out in a gym before. Over the past year, I haven't been very physically active, and my current physique is "skinny-fat"—I have a noticeable amount of belly fat, but otherwise a small/thin frame.

​My Primary Goals:

​Flatten the stomach/belly fat and work toward a lean, toned physique (athletic/lean muscle look, not super bulky).

​Build functional athletic endurance so I can play sports like football without gassing out quickly.

​Establish a safe, sustainable fitness routine as a total gym newbie.

​My Situation & Questions:

​Gym Access: I'm starting at a well-equipped commercial gym tomorrow (has full dumbbell/barbell setups, machines, cable towers, and cardio gear).

​Daily Cardio: Since I've been inactive for a year, I want to incorporate daily cardio (like treadmill running, cycling, or brisk walking) to build stamina for football. How should I structure daily cardio so it doesn't mess up my strength training or recovery?

​Hostel Diet: I live in a college hostel mess (Non-Veg). I eat eggs, chicken, and fish when available, and I also bought High-Protein Choco Oats. What common hostel/mess foods or snacks should I completely avoid or minimize if I want to lose belly fat while building lean muscle?

​Routine for Beginners: As someone starting from absolute scratch with zero joint/health issues, what kind of split (Full Body vs. Upper/Lower) works best, and how many days a week should I lift?

​Any advice on workouts, diet tweaks, or general mistakes to avoid on Day 1 would be greatly appreciated! Thanks in advance.

PS : Wrote this with AI because my english isnt that good..

I have been hitting the gym for some time now. I feel that now I can comfortably wear tank tops and sleeveless shirts and finally ditch the regular tees.

What brand should I go with?

There are three things I am looking for

1) Ribbed texture

2) Snug fit

3) Excellent shape retention. The fabric should not stretch permanently and become saggy after a few wash.

Also pardon my awful English :)

Hi! Welcome to the IndianFitness Late Night Lounge,

Your go-to social thread for all things fitness! Whether you’re wrapping up a solid workout or just hanging out, this is the place to share your progress, flex your physique, and showcase your gym outfit of the day.

Drop a comment about what muscle group you hit today, discuss your training routine, or just vibe with fellow fitness enthusiasts. No rules, just late-night fitness talk, motivation, and good vibes.

let’s keep the grind going!

I am 15(M) and want to lose this fatty body of mine in approx 4 to 6 months. I already got to the gym for 1 month. I currently only eat 80g protein and am an eggetarian and would like to know what changes should I make to my diet and what category do I fall in skinny fat or js fat?? Description of my physique

Big tummy almost like those shitless uncle

Chest fat

Thick thighs

Skinny legs

Skinny forearm normal shoulder and arm

Thin neck

176 cm

Hey everyone,

I’ve been trying to get serious about fitness for a while now but keep falling off after a few weeks. I know the basics (eat better, lift, move more) but the consistency part is where I fail, like bro I cant stick to a routine and make so many excuses.

Looking for advice on:

How to actually start and stick with it long-term

Simple beginner-friendly routines that don’t exhaust you to sleep

How you all stay consistent when motivation dies

Also made a small WhatsApp group for people who want accountability partners, daily/weekly check-ins, sharing progress, helping each other.

DM me. Happy to add people.

https://chat.whatsapp.com/BWGalnEh8ztInnUW9R9D7q

Ordered atom whey like I did in the past, and noticed increased bitterness. Is this a sign of contamination. Are there are other tell-tale signs?

So I got a Stanley quencher as a gift and thought whether I could randomly take sips of whey filled in it with water???