Can I lose 10 kgs in a month? I weigh 83 kgs currently.

Can you lose 10 kgs in a month? Probably yes.

Should you lose 10 kgs in a month? Definitely not!

Why not? I will list down the reasons:

  1. Low energy levels throughout the day.
  2. Mineral and vitamin loss.
  3. Blunted ability of your body to recover from your workout.
  4. Hair loss.
  5. Good chance, you might end up gaining most of the weight or even more weight than you would lose with such a target.

Now, why should you go at a slow / sustainable pace:

  1. Good energy levels.
  2. Adaptation to a healthier lifestyle which will help you with not being overweight, ever again!
  3. None of the bad things happening to your body as mentioned above.

How do you do it then?

Let us begin with diet setting, the easy way to determine your caloric intake for fat loss would be:

Body weight (in lbs.) x 13–16.

Be conservative and take 13 as a value if you have a sedentary lifestyle and are on the heavier side of the weight spectrum. Take 13, if otherwise.

Then reduce calories by 20% and use that as a starting point.

For eg., you weigh 183 lbs. it would look like this: 183 x 13 ~ 2385 x 0.8 ~ 1900 kcals.

Then based on the progress, you will need to keep adjusting this from time to time.

In terms of training, weight training with proper emphasis to all muscle groups should be started.

There is no benefit to working out longer than 1 hour, max. 6 days a week. IF you are doing it right.

Sounds like a lot of effort? I know it is! What can you do instead? Visit and visit the ‘Diet Plan' tab on the website and get started at a very pocket friendly plan.

You can join us on our FB Community as well where we share a lot of scientifically backed information without going all bro on you! ;)

How to motivate yourself when you wake up in the morning

Early mornings offer a fresh supply of energy, willpower, and optimism. In order to take advantage of being rested and fresh, you have to start your day strong. If you lack morning motivation, here are some tips to revamp your routine and be productive all day long.1. Get Up

What are some misconceptions about smart people?

I think some of the most common negative misconceptions about smart people are often perpetuated by some of the smart people themselves.  Although it may be somewhat of an overstatement, one bad apple spoils the bunch.For instance, some smart folks just can't keep their mouths shut when they don't know what they're talking about,

Is it possible to get muscular/ripped without deadlifts?

This is a great question. I can answer based on my own personal experience.I have a long history of back injuries so for years I stayed away from deadlifts like the plague. I was able to build muscle in my upper body but it was slow going, and I found I would plateau relatively quickly.I had a few