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Guides from our trainers
Fat loss with Nepali food, gym workouts for beginners, eating to build muscle, the sauna and classes, and what gyms in Kathmandu charge. Every health fact links to its source.
Latest guides
WorkoutsGym exercises for abs: 8 moves that train your whole coreEight gym exercises for abs, with sets, reps and a form cue for each, a 20-minute ab workout, why crunches alone won't show your abs, and when to stop.
WorkoutsGym back exercises: 8 moves for beginners, with sets and repsEight gym back exercises for beginners, with sets, reps and a form cue for each, a 45-minute back session, the mistakes we see most, and when to stop.
Fat lossExercise to reduce belly fat: what works and a 3-day gym planNo exercise burns belly fat on its own. Here is what the trials show, what does shrink your waist, and a 3-day gym plan with core work you can start this week.
WorkoutsChest workout in the gym: 7 exercises and a beginner sessionA beginner chest workout for the gym: 7 exercises with sets, reps and a form cue, a 40-minute session, how to bench safely alone, and when to add weight.
Muscle gainDaily protein requirement: how much protein per day, with Nepali foodsYour daily protein requirement in grams: 0.8 g/kg if you don't train, 1.4 to 2.0 g/kg if you lift. With a Nepali food protein table and 100 g and 130 g days.
Fat lossDiet plan for weight loss: a 7-day Nepali meal planA 7-day diet plan for weight loss built on dal bhat, chiura, roti, eggs, chana and dahi, with calories and protein per day from Nepal's food table.
Gym feesGym price in Kathmandu: published fees from 10 gyms (October 2026)Gym price in Kathmandu as published by 10 gyms, checked 28 October 2026: monthly, 3, 6 and 12-month fees, admission, lockers, sauna, and what to ask before paying.
WorkoutsGym workout routine for beginners: a 3-day and a 4-day planA beginner gym workout routine: a 3-day full-body plan and a 4-day upper/lower plan with sets, reps, rest times, and a simple rule for when to add weight.
Recovery & classesHIIT workouts: high intensity interval training, made simpleHIIT explained: what high intensity interval training is, what the research shows, three timed sessions for bike, rower and bodyweight, and how often to train.
Recovery & classesKickboxing: how it compares with boxing, and what a first class is likeKickboxing, boxing and Muay Thai compared in one table, plus what a first class is like, the fitness you get, the gear you need and how to pick a class.
Recovery & classesSauna benefits: what the research shows, how to use one, and who should skip itSauna benefits, read carefully: what a 20-year Finnish study and a review of 40 trials found, how long to sit, who should skip it, and why sweat isn't fat.
WorkoutsShoulder workout in the gym: 7 exercises and a beginner sessionA beginner shoulder workout for the gym: 7 exercises with sets, reps and form cues, a 35-minute session, the warm-up that saves your shoulders, and when to stop.
Recovery & classesSteam bath: benefits, how to use it safely, and steam vs dry saunaSteam bath or dry sauna? How they differ, how long to sit, how much water to drink, who should skip it, and why a Kathmandu winter changes the routine.
WorkoutsStrength training for beginners: what it is, why it matters and how to startWhat strength training is, what the research says it does for your health, how often to do it, how to start in the gym, and five myths that keep people away.- Muscle gainWeight gain diet plan: a 7-day Nepali week with calories and proteinA weight gain diet plan built on dal bhat, chiura, eggs and milk: how big a surplus to eat, how fast to gain, and a 7-day week with calories and protein.
Muscle gainWeight gain foods: high calorie Nepali foods, with calories per servingWeight gain foods you can buy in any Kathmandu shop, with calories and protein per serving: badam, chiura, milk, paneer, momo and more. Plus what to skip.
Fat lossWeight loss foods: Nepali foods ranked by protein and caloriesWeight loss foods from Nepal's food table, ranked by protein per 100 kcal: buff, eggs, dahi, dal, chana, saag. Plus what to watch: sweet chiya, samosa, Wai Wai.
Fat lossWeight loss in Kathmandu: how it works, how fast, and what to doHow weight loss really works: the calorie deficit, why the 7,700 kcal rule misleads, a safe weekly pace, and tips for festivals, winter and canteen lunches.
Recovery & classesZumba dance: what a class is like and what it does for youWhat a first Zumba dance class is like, what the research says about fitness and weight, what to wear, and a weekly plan that adds strength work.
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