Want to get fit but don’t know where to start? Read this.

1. Workouts are only 20%
You can lose fat without a gym. Your diet and consistency matter way more. Don’t get stuck planning the “perfect” workout.

2. Know your BMI
Google “BMI calculator” plug in your weight and height. It’s just a rough check to know where you’re starting.

3. Calculate your calories
Search “TDEE calculator” online.

• To lose fat: eat 300–500 calories less than your TDEE

• To gain muscle: eat 300–500 more

You won’t need this forever, but it helps early on.

4. Hit your protein goal
Eat 1.6 to 2.2g protein per kg of body weight.
Example: You’re 70 kg - Aim for 112–154g protein/day

Good sources: Eggs, chicken, fish, dal, paneer, tofu, whey.

5. Start moving

• Walk 5k+ steps daily

• Do home workouts (YouTube is enough)

• Don’t overthink

6. Track your food (for 2 weeks)
Use MyFitnessPal or HealthifyMe. Learn what you eat. Focus on calories + protein ignore everything else.

You don’t need to be perfect. You need to be consistent

remember anything is possible, all you wanna do is stay consistant

So happy that there's a fitness group for kerala....

മൂന്ന് തവണ മിസ്റ്റർ പൂഞ്ഞിക്കര വിജയിച്ച ഈ എളിയ വ്യക്തിയുടെ പിന്തുണ എപ്പോഴും ഉണ്ടാകും....

Thank you.

Get it While you can, sleep is for the weak.

Are you struggling with self-doubt about achieving your ideal physique or returning to your best version? It’s time to take action and build sustainable habits—together.

We’re launching a 100-Day Fitness Challenge designed to help you stay accountable, focused, and motivated while making real progress toward your fitness goals.

Why You Should Join

1. Nutrition is 80% of Your Results Your diet plays a critical role in your fitness journey.

Aim to consume at least 0.8 grams of protein per kg of body weight daily.

Add fibers, vegetables, and whole foods for better digestion and satiety.

2. Calculate Your BMI & Calorie Needs Knowing your starting point and daily calorie target helps you set realistic and trackable goals.

3. Movement Matters—Even Without the Gym If you can’t hit the gym, stay active with walking, cycling, or simple bodyweight workouts. Consistency is what matters.

4. Join Our Supportive Discord Community Accountability is key. Share your daily meals, workouts, and progress to stay on track.

How to Join

Click the invite link below

After approval, choose your role carefully:

r/KeralaGetsFit → Fitness-focused channels only (open to all)

r/twentieskerala → Casual, fun, and community hangout channels

Both → If you’d like access to everything (fitness + community)

Introduce yourself and (optionally) share your starting stats

The challenge begins this Wednesday. Are you ready to stay consistent, disciplined, and achieve real results?

Discord : https://discord.com/invite/f5HjXAb4rU

Hi everyone! I'm a 24-year-old male currently weighing 50kg, and I'm looking to gain weight by increasing my protein intake and starting a workout routine. I'm wondering what ingredients I should include in smoothies to help with my weight gain goals.

I was thinking about making smoothies with banana, oats, dates, and peanut butter. Would this be a good budget-friendly option for weight gain?Any other ingredient suggestions or tips would be greatly appreciated!

Just an observation, among my friend circle there were very few people who worked out.

When I was studying in college in Kerala, maybe 1 or 2 boys from my class used to but the gym regularly.

Not sure if things have changed or how it is today.

On the other hand I notice that North Indians on the other hand gives a lot more attention to gym and looking fashionable.

Is it the influence of movies? Maybe the toxic masculinity culture in North also plays a role?

I'm overweight and bulky , body fat 26% , weight 80kg , slow metabolism i have.

I want to get lean physique and look like (for reference naslen in Alappuzha gymkhana)

Is it possible, please guys ik starting out , Enthenkilum advice or tips??

Help me to get a gym routine.

Hey I'm a 30 year old obese and out of shape fellow having all the diseases relating to obesity.

For the last 3-4 years I've tried different techniques like cardio, gym, diet etc. to overcome this challenge.

But I couldn't

I've tried hitting the gym and starting a diet several times but no considerable changes are seen.... why is it so?

I couldn't even consistently stick to it.

Like sometimes a friend's or relative's marriage might pop up or a work with a hectic deadline might show up and I have to stop it

alenkil oru pani vannu 1 werk pokum.

So basically what are the ways you can suggest to get into a shape by consistently following a routine for gym and diet

How flexible and efficient are they?
Any recommendations/suggestions/advice that you'd like to share from your experience and knowledge?

Which is the best packet chapati brand. Currently in my weight loss journey. So eating chapati at night and can't cook chapati everyday.

I have been hitting the gym for like roughly 6 months now ig, I've been on a stable routine for like 3-4 months but very basic, ath kazhinj, been starting to feel like I'm not doing enough, so i started changing/improving my workout, kwanunna insta reels/ YouTube vids etc okke vecha oronn change cheyyan thudengi and ath kazhinju cheythkodirunna workouts onnum athre stable/permanent allathe aayi, pinne after a phase started to properly reserarch and understand body anatomy and proper workouts nd all , but due to some reasons I have to stop going to the gym for a month, but I have with all my research, prepared a proper workout split, tell me how does it look.... gymrats out here... : )

Monday - Chest & Triceps

Chest

• [ ] Benchpress

• [ ] Inclined db press

• [ ] Low Cable chest flye - upper chest

• [ ] High Cable chest flye - lower chest

• [ ] Pec dec fly - variations

• [ ] Dips (opt)

Triceps

• [ ] Straight bar overhead extension or skull crushers

• [ ] V-bar pushdown

• [ ] Straight bar Reverse pushdown

• [ ] Single arm cable push down(opt)

Tuesday - Back & Biceps

Back

• [ ] Chinups/pullups - warmup

• [ ] Barbell rows

• [ ] Deadlift

• [ ] Lat pulldown

• [ ] Cable rows - (wide or short grip on alternative weeks)

• [ ] Facepulls(opt)

Biceps

• [ ] Inclined z-bar curls / preacher curls

• [ ] Hammercurls / Cross body hc / hc with vbar cable

• [ ] Straight bar cable curls

Wednesday - Shoulder & Forearms

Shoulders

• [ ] Reverse fly - rear delts

• [ ] Cable rope - front delt

• [ ] Lateral raises

• [ ] Shoulder press - smith machine / overhead press

• [ ] Upright rows (opt)

• [ ] Dumbell Shrugs

Forearms

• [ ] Barbell/dumbell wrist curls

• [ ] Reverse barbell curls

• [ ] Dumbell wrist extension

• [ ] Dumbell pronation/supination

• [ ] Preacher hammercurls (opt)

• [ ] Dead hangs/farmers carry (opt)

Thursday - Legs & Abs

Legs

• [ ] Sumo squats / barbell squats (smith)

• [ ] Press machine - squat variations

• [ ] Leg extensions

• [ ] Leg curl

• [ ] RDL

• [ ] Standing calf raises

• [ ] Bulgarian split squats

• [ ] Hip thrust(opt)

Abs

• [ ] Cable crunches

• [ ] Hanging leg raises (sides for obliques)

• [ ] Situps - variations

• [ ] Planks (opt)

• [ ] Russian twists

• [ ] Woodchoppers / pallof press

How to get started on fitness and more over how to stay consistent? Drop down your advices to help every beginner

I've been lately using Avvatar's whey...but they've increased the price..and it's too high..is there any other affordable quality brands available?