r/indianfitness

21(f) went from very fat to somewhat decent physique...right now I'm hvaing decent to nice glutes from the back and the width of my body is perfect but from the front I'm not looking very hourglass I feel like my shoulders or arms are kinda big and I have hildips which ik is normal. But can u guys give me any suggestions on how to get an hourglass figure from the front?

Height is 174cm

Weight is near 75kgs

Is Yoga Bar 26g High Protein Oats actually 25–26g protein?

I recently bought Yoga Bar 26g High Protein Oats (Dark Chocolate). The packet claims 26g protein per 100g.

I also came across a video showing a lab report where Yoga Bar was reportedly tested at around 25.3g protein/100g, which seems very close to the label.

Has anyone here:

Personally tested this product in a lab?

Seen a reliable/complete lab report for this exact product?

Used it regularly and checked whether the protein/calorie information seems accurate?

I'm mainly concerned about whether I can confidently count ~25g protein per 100g when tracking my diet.

Would appreciate genuine experiences or evidence rather than brand promotion. 🙏

Hi Guys,

As you know whey protein cost have been increased significantly in last 4 months earlier 2 kg performance whey used to cost 4k to 5k on avg and now it has been surged to almost 8k which is not that affordable now.

Is prices going to be down in near future if not are you guys till buying whey or shifting to other food sources.

I paid ₹84,000 for Navitae’s 6-month weight-loss programme expecting a highly personalised, premium coaching service. About three months in, I lost confidence in the programme and requested a pro-rata refund for the remaining three months. They refused, citing their refund policy and my alleged lack of compliance.

What concerns me is that these weren't complaints I raised after asking for a refund. I raised them during the programme and very early on.

17 May: After barely a week, I wrote directly to Ruma about:

- Fatema being unavailable;

- lack of regular check-ins;

- difficulty getting calls around my work schedule;

- lack of feedback after exercise sessions; and

- confusing communication across multiple platforms.

Ruma acknowledged the issues and said weekly call timings would be established.

27 June: I again contacted Ruma and requested a different coach because, although Fatema was supportive, her availability was erratic and I wasn't getting responses when I needed them

.

Despite this, I continued participating. I logged meals/progress, attended/reviewed sessions, exercised, followed dietary recommendations, made significant dietary changes, gave up alcohol for ~6 weeks, completed recommended tests and bought supplements/tracking equipment.

My weight nevertheless increased, and I eventually concluded that the programme wasn't delivering the level of personalised support I expected for ₹84,000.

When I requested the refund, I was offered a pause instead. I don't want to pause or continue—I have lost confidence in the service.

Navitae has now reviewed our entire WhatsApp history and acknowledged that there were gaps in the service, but still refused the refund. They have also characterised ~43% of my weight-increase episodes as having a "compliance/implementation component."

I don't believe this is simply "I didn't lose weight, so give me my money back." My issue is the service I received, the concerns I raised while still participating, and the fact that I repeatedly tried to make the programme work.

I have contemporaneous WhatsApp records supporting all of this.

I'd genuinely like an outside perspective:

- Has anyone here used Navitae? What was your experience?

- Is ₹84,000 reasonable for this type/level of six-month coaching?

- Does requesting a pro-rata refund for three unused months sound unreasonable given the circumstances?

- If you've faced something similar with a paid health/weight-loss programme, what did you do?

training 4 to 5 days a week. 10k steps everyday.
my budget for protein is 1000 to 1200rs.
the protein powder should have greater than 65% of protein per scoop, less carbs
satisfy all the requirements of good protein supplement.

Helppp meeee!

myfitnesspal is shit. and other apps are paid and annoying they don't even tell its paid in playstore

I am 23F, 60kg, I started proper gym weight lifting one month ago. Before this I trained at home (bodyweight+ smaller weights) for like 3-4 years.

I consumed whey protein for 1st month in gym for faster recovery and it worked well.

Am I safe to consume creatine? Any precautions I should take? Once I start, for how long will I have to continue creatine?

If u have any creatine recommendations pls share

Hey everyone,

I’m looking for some advice and honestly, a little bit of encouragement.

I have a very thin figure. My arms are incredibly skinny—it honestly feels like I’m just bones with zero muscle mass. My body image has gotten to the point where I don't even wear t-shirts anymore because I hate how my arms look in them. I exclusively wear long-sleeve shirts just to hide my body.

Tomorrow is a huge day for me: I am joining a gym for the very first time. The problem is, I haven't worked out or played any sports since the COVID-19 lockdowns, so my fitness and stamina are basically at absolute zero.

I want to change my body and finally be able to wear a t-shirt with confidence, but I’m feeling really overwhelmed and anxious.

I’d love some advice on a few things:

What should I actually do on my first day? (Should I just walk on the treadmill? Try machines? Avoid free weights for now?)

How do I get over "gym anxiety"? I’m terrified people are going to stare at how skinny I am or judge me for lifting the lightest weights.

What are the most basic eating habits I need to start building?

Any tips, beginner routines, or words of wisdom would be incredibly appreciated. Thanks in advance!

TL;DR: Super skinny guy, zero fitness since COVID, hiding my arms in long shirts. Going to the gym for the first time tomorrow and need advice on what to do on day one and how to deal with anxiety.

I ordered muscleblaze's raw whey protein concentrate as got attracted by 80% protein content. The package's authenticity checked out but it smells and tastes like flour, I also feel that I ate flour through my burps. They have mixed flour in whey. I ordered it from amazon for 3k+. Amazon is not allowing return or replacement, what can I do?

I can’t afford whey protein at the moment, so I’m considering alternatives like pea protein or yeast protein, which are around ₹1,000.

If I consume the same total amount of protein from these sources, am I missing out on any significant nutritional benefits compared with whey? I’m mainly wondering about amino acid profile, leucine content, protein quality, digestibility, and muscle growth.

For someone trying to build/maintain muscle while keeping costs low, is whey actually worth the extra money, or are these cheaper protein sources good enough?

I am 23yo, around 55kg and pretty skinny with not much muscle. I was planning to join a gym and start gaining some muscle, but now I am thinking of joining a combat sport instead.

I have basically zero fighting experience. I have not been in a fight since I was around 15 and I lost a few fights back in school.

The main thing I want to improve is that I dont really have the courage to punch. I am scared of getting into a situation where I need to defend myself or someone close to me, and I feel like I might just freeze.

I am not looking to become a fighter or get into random fights. I just want to be physically fit, become more confident and learn how to actually punch and defend myself if I ever have to.

For people who have trained in combat sports, what would you recommend for this?

Boxing, Muay Thai, MMA, BJJ or something else?

I mainly want something where I can learn to actually strike and defend against strikes, while also getting used to sparring and physical confrontation. I dont want something that is only fitness/cardio with no actual fighting practice.

I am thinking of training 2 to 3 times a week initially. I can add regular strength training later if needed.

Also, since I am only 55kg and have basically no muscle, should I focus on gaining weight/strength first or can I just start combat sports now and build strength alongside it?

Would appreciate advice from people who actually train, especially if you started out skinny or with no fighting experience.

so im a male 20 from india (hyd) im 5'10 to 5'11 and im 59 kgs.

i wanna build my body,gain weight,gain muscle mass, look cooler, eat food, hit gym and all

i could just ask gpt but i dont wanna so please guys who help me to

explain me how gym works from the basics to everything

i wanna know everything.

and what you do think of home workout coz i live in a hostel

gym or home workout

see whatever just explain me everything im so confused. hope someone will help me..

has anyone bought from retra labs? can you please tell if they are legit or not as their price is very attractive been thinking of getting reta and ghkcu

Hey! I am 30F and i am at 99kgs rn. Lost 3 kgs in the last 20 days! Its been 7 days + that i have gone off my diet and i ate a few chocolate bars and while i have lost 25 kgs in 2021& then again in 2023 i know how i need to do it but somehow i am scared. I feel like what if i give up. I know i need 6 months of consistency is all but j want to do it even if it is slow and not get discouraged.

I am looking for a female trainer who can help me online or if there is anyone who understands a female body and would like to help me with workouts and diet and accountability that would be great. Pls dm w charges. I have access to gym and i do cardio for 30 min and finding my way back tk strengthening also

I’m 20M and currently around 48–50 kg. About a year and a half ago, I was around 65 kg, but then something happened in my life that really affected me. I went through a pretty rough period went into depression, had hospital visits, lost friends, and lost a lot of weight along the way.

I’ve finally moved on from that part of my life, and now I genuinely want to work on myself and get my life back on track.

The problem is that I’m really scared to go to the gym.

I’m already tired of people constantly telling me, “You’re too skinny, gain some weight,” etc. I live in a boys’ hostel, and even when I mention wanting to start going to the gym, some guys laugh and make jokes about it. It makes me worry that if I actually start going, people at the gym will also judge me or laugh at me because of how skinny I am.

I know I probably shouldn’t care what other people think, but after everything that happened, I’ve become pretty insecure about this.

I don’t want to impress anyone or prove anything to anyone. I just want to become stronger, healthier, and feel better about myself.

For anyone who started going to the gym while being very skinny or insecure: How did you get the courage to start? And what helped you stay consistent when you felt like people were judging you?

I honestly just need some encouragement and a push to take that first step.

I’m 33F, 64 kg at 5’5”, and my goal is to get down to around 59 kg by the end of the year, mainly by losing body fat rather than just scale weight.
I currently have a knee injury, so my activity is fairly limited, and I have a busy, mostly sedentary lifestyle. I’m also eggetarian.

For those who’ve successfully lost a similar amount of weight while dealing with an injury or having a sedentary job:
What calorie deficit, diet approach, and low-impact exercise routine worked for you? And is getting to 59 kg by year-end realistic without aggravating the knee?

I’d especially appreciate practical advice on protein intake, easy meal ideas, and ways to increase activity without relying on running or high-impact workouts.

Its been 1 and half year since I have started going to gym with no expectations
It was only to gain some muscle

I started my weight loss journey at 90kgs and played badminton everyday and with calorie deficit diet I had finally come down to 70kgs and due to knee pains I had then joined the gym and

But for the first 6 months under no guidance I maintained no diet and the max protein I eat was 50gm (my bw was 73kgs and skinny fat personality)
The only reason I went there was cuz it was just 800 per month

But after 6months shifted to another good one
And there the trainer asked me to increase my protein intake to 150gms per day
I had to meal prep everyday
Cooking chicken on my own after clg and gym and all
It continued with very less consistency as it was very difficult to convince my parents for chicken and eggs everyday and also to hit 150 goal I started eating junk also and then it just continued for another 1 years
Saw barely any results (current weight 82 and still skinny fat)
THE STRENGTH DEFFF INCREASED

And then due to some other reasons shifted to another gym
And have been continuing it here
Again with a very on and off diet as its really hard for me to get protein in my house
But I still continued and am
But atp
Seeing no growth and asking money for gym and protein while being in a very bad shape
I feel very ashamed(atp I even feel like blaming my body like is it not able to consume the protein from the food ? Is anything internally wrong ?)
So idk I do feel like giving up
Saw my friends other day
They dont lift more than me or have a better form and mind muscle connection
But they got a great body
Everything in my life is depressing me and
I dont want to continue this
I genuinely wanted to even pursue this hobby as a career too

I have 10k budget and want to buy a good strong air fryer which can make veg and non every recipe(for my fitness).
Drop your suggestions