Start Here

I understand that all this might seem new and wacky and overwhelming to you. Well, thats only because “they” have told you all your life that whole grains are good for you and eating fat makes you fat and distance running is the best form of exercise and  saturated fats kill. But the shocking truth is that “they” can’t be further away from the truth!

To help you understand the concept of “real” nutrition and fitness, I have compiled a list of nutrition and fitness related posts (that will be constantly updated). Read these first and everything will begin to make sense. And if you have any questions or concerns, don’t hesitate to contact me.


What is real food? What to eat and what not to eat? Why? – The ‘Eat Real Food’ Guide

Do you have a short printable version of the Eat Real Food Guide?

How all the Eat Real Food guidelines come together in a meal

All about macronutrients! How much fat is too much? What about carbs and protein?

 What are a vegetarian’s protein options?

Why grains are not a part of a healthy diet

Why white rice is a legit exception?

The good and bad fats?

Why saturated fats are NOT evil.

The guide to eating real food when eating outside

How to cheat

All about alcohol and its effect on health and fat loss?


How to look awesome naked

How to look awesome naked – The beginner version

Staying active all day everyday

Is distance running good or bad?

A case against machines

What are the most important exercises?

All about the Deadlift

All you need to know about cardio for fat loss

Intro to overtraining

How to fix overtraining

My nutrition, training and transformation

My Story

My training

My diet

My top 6 exercises

Free stuff

A sample non-veg fat loss diet

A sample veg fat loss diet

Sample diet plans for different goals (health, fat loss, strength gain and endurance)

Sample conditioning workouts

High intensity training on the treadmill

Sample dumbbell workouts

No equipment workouts

Sample conditioning workout (video)

Clients & Consultation

Contact me for consultation

Client testimonials

9 responses to “Start Here

  1. Pingback: Success Story: From overweight to awesome « Harder. Better. Faster. Stronger.

  2. Pingback: The future of health & fitness « Harder. Better. Faster. Stronger.

  3. Pingback: The two paths to fat loss heaven « Harder. Better. Faster. Stronger.

  4. churamani prasad December 30, 2012 at 5:31 pm

    Hey, I read you blog and found it very informative and helpful.
    Most people want to lose weight. But there are some people out there who wants the opposite. They want to gain weight but at the same time don’t want to get fat. Gain weight by building muscles not by accumulating fat.

    Any suggestions on exercises (no equipment) and diet

    • RG January 5, 2013 at 8:04 pm

      Lift weights 3 times a week focusing on compound movements. Eat plenty of real food focussing on more protein and starch. Stay consistent for at least 3 months on a program.

  5. March 19, 2014 at 1:06 am

    It’s amazing to visit this web site and reading the views of all friends on the topic of this piece of
    writing, while I am also zealous of getting know-how.

  6. Pingback: All about the "Let's Lose 10 pounds in 2 months" event | Waist Healthy

  7. EveoaAlmilcu April 16, 2016 at 7:57 pm

    This content is very informative, it can go viral easily, with some initial traffic,
    how to bring visitors to it? Just search in g00gle for – rilkim’s tips

  8. Priya June 16, 2016 at 11:45 pm

    Which grade of food oats come under

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