Is this a personalised calorie plan?

No. This course offers curated workouts and meal templates. Personalised calorie targets are not included.

Are weekly check-ins included?

No. This package provides instant access to course content and is self-guided after purchase.

Do I need equipment to follow this course?

No. The routines are designed for no-equipment training and can be performed at home with a mat.

Weight Loss Coach Online India

What the 21-day course includes

A practical, beginner-first course to start exercising at home. The course focuses on consistent, safe movement and habit changes rather than personalised calorie calculations.

Approach — safe, measurable, beginner-friendly

Designed for people starting their fitness journey. Focus is on consistent practice, movement quality and habit formation. This package is course-based and self-guided after purchase.

Step-by-step

Enrol and get instant access to course modules
Follow the 4-week, 5-days-per-week routines
Use the provided meal templates and recovery suggestions

Sample beginner session — No equipment

Warm-up (4–5 minutes)

Gentle marching, arm circles, hip swings, ankle mobility.

Main session (time-based)

• Bodyweight squats — 40 seconds
• Knee push-ups or incline push-ups — 40 seconds
• Static lunges (slow) — 40 seconds
• Glute bridge — 40 seconds
• Rest — 60–90 seconds

No equipment needed. Increase intensity via repetitions or reduced rest.

Cooldown (5–6 minutes)

Breathing, gentle mobility and light stretching.

Diet & recovery tips (India-friendly)

Prioritise protein at each meal: dal, paneer, eggs, chicken, fish.
Use palm-based portion control to manage intake without strict calorie counting.
Reduce sugary drinks and late-night snacking.
Stay hydrated and aim for 7+ hours of sleep; target 3+ litres water daily.

What participants said about the course

"I completed the 4-week course and felt stronger and more energetic. The routines were easy to follow at home." — Aditi

"Simple, practical and effective. Great start for someone who hasn't trained before." — Rohan

"I loved the meal templates and short video lessons — everything was clear and doable." — Priya

Frequently asked questions

How quickly will I see results?

Early improvements in energy and movement quality are common within 1–2 weeks. Fat-loss tends to appear gradually with consistent practice and sensible eating.

Will I get a meal plan?

You receive practical meal templates and habit tips designed for Indian food choices. Personalised calorie targets are not included.

Is this safe for older adults?

Yes — the course uses low-impact, time-based movements. Consult your doctor if you have medical concerns.

Featured In Top Media

Press articles and interviews highlighting practical weight-loss methods, celebrity transformations and habit-based approaches curated by Yogesh Bhateja.

Indian Express How Kapil Sharma used diet and discipline during his weight-loss journey. Firstpost The 21-21-21 rule explained — practical application for sustainable loss. Economic Times Practical diet tips and the implementation of the 21-21-21 approach. NDTV Nutrition, sleep and recovery — non-exercise levers for weight loss. Moneycontrol Discipline, habit formation and actionable coaching for clients. Practical Guide Step-by-step examples and beginner-friendly advice for safe fat loss.

Ready to start?

Enrol now for instant access to the 21-day beginner course, lesson videos and downloadable meal templates.

Enrol now — ₹2,478