Blog
Train smarter. Eat better. Live well.
Fitness
Full body home workout with no equipment: six moves and how to do them well
Three rounds, three days a week, with simple form cues for every exercise.
11 Nov 2026 · 4 min read
Fitness
Training for your first marathon: build the base before the mileage
A realistic starting roadmap for working adults, from choosing a race to protecting recovery time.
10 Nov 2026 · 3 min read
Fitness
Not ready for a marathon? Start with walk-run sessions
How to begin running without turning every outing into a fitness test.
10 Nov 2026 · 3 min read
Nutrition
What to eat around long runs: practical Indian food options
Breakfast, mid-run fuel and recovery meals without assuming you need expensive sports products.
10 Nov 2026 · 3 min read
Fitness
Strength training for runners: keep it simple and recoverable
A short supporting routine for the legs, hips and upper body that does not compete with your long run.
10 Nov 2026 · 3 min read
Healthy living
Running in Indian heat: change the session, not just the water bottle
Safer timing, effort and warning signs for hot-weather training.
10 Nov 2026 · 3 min read
Fitness
Your first marathon race week: a practical checklist
Protect the taper, rehearse logistics and avoid last-minute fitness experiments.
10 Nov 2026 · 3 min read
Nutrition
Healthy eating on a weekly budget: start with your actual grocery bill
A reusable shopping method for Indian households, without invented prices or a one-size-fits-all menu.
10 Nov 2026 · 3 min read
Nutrition
Budget meal prep for an Indian kitchen: cook components, not seven identical boxes
A flexible approach to dal, grains and vegetables that respects fridge space and food safety.
10 Nov 2026 · 3 min read
Nutrition
Meeting your protein target on a budget without relying on powder
Work backwards from your target, check portions and compare the food you already use.
10 Nov 2026 · 3 min read
Nutrition
A budget office lunch that supports training and keeps you satisfied
Build a practical tiffin with familiar staples instead of buying a separate fitness menu.
10 Nov 2026 · 3 min read
Nutrition
Vegetarian meals for runners: fuel training without overspending
Combine familiar carbohydrates, protein foods and variety while keeping long-run stomach comfort in mind.
10 Nov 2026 · 3 min read
Healthy living
Marathon training and fat loss: when chasing both becomes too much
How to recognise under-fuelling and choose a goal your body can recover from.
10 Nov 2026 · 3 min read
Fitness
Your first 30 days on FitGeek: what to expect week by week
A realistic month-one roadmap for busy men starting from zero, with no gym and no trainer.
10 Nov 2026 · 3 min read
Nutrition
How to lose fat without giving up roti, rice or dal
You do not need imported diet food. Portion control and protein on a normal Indian plate do the job.
8 Nov 2026 · 3 min read
Nutrition
Cheapest protein foods in India, ranked by cost
Soya chunks, eggs, dal, curd and more, compared by what 20 g of protein actually costs you.
5 Nov 2026 · 3 min read
Fitness
Moving from home workouts to the gym: a beginner's plan
When bodyweight gets easy, here is how to start lifting without getting hurt or lost.
3 Nov 2026 · 3 min read
Healthy living
Sleep and recovery for men who work long hours
Poor sleep makes fat loss harder and workouts weaker. Small changes that fit a busy schedule.
1 Nov 2026 · 3 min read
Healthy living
Walking for fat loss: the most underrated exercise
Free, easy on the joints and something you can do every day. How to make walking count.
30 Oct 2026 · 3 min read
Nutrition
Building muscle as a vegetarian in India
Yes, you can gain muscle without meat. The foods, portions and habits that make it work.
27 Oct 2026 · 3 min read
Healthy living
Why streaks work: using game design to stay consistent
Motivation fades. Systems, small wins and a visible streak keep you training anyway.
24 Oct 2026 · 3 min read
Fitness
Desk job, stiff back: 10 minutes a day that help
Simple movements for men who sit all day, to ease stiffness and build a stronger back.
21 Oct 2026 · 3 min read
Nutrition
How to read food labels in India in 2 minutes
Spot hidden sugar, salt and oil in packaged snacks, biscuits and so-called health foods.
18 Oct 2026 · 3 min read
Fitness
How your FitGeek plan is built
What happens to your assessment answers, and how your workouts, diet and targets are worked out.
15 Oct 2026 · 3 min read
Healthy living
How much water do you really need?
A practical guide to hydration for Indian weather, workouts and busy days.
12 Oct 2026 · 3 min read
Nutrition
A 7-day Indian diet plan for weight loss that you can actually repeat
Seven days of familiar Indian meals built around protein, vegetables and controlled portions of rice and roti.
11 Nov 2026 · 4 min read
Nutrition
Weight gain diet plan for Indian men: eat more without junk food
How underweight and skinny men can add healthy calories using affordable Indian food and a simple routine.
11 Nov 2026 · 4 min read
Nutrition
Protein-rich vegetarian foods in India, ranked by cost per gram of protein
Soya, dal, chana, paneer and curd compared by how much protein you get for your rupee.
11 Nov 2026 · 4 min read
Nutrition
Budget gym diet for muscle gain: build muscle without expensive supplements
Protein targets, cheap Indian foods and a sample day for gym-goers who are watching their wallet.
11 Nov 2026 · 4 min read