−9 kg in 12 weeks
For desi professionals living abroad
Lose 8–12 kg in 12–16 weeks without giving up the foods you love
A coaching program built for busy Indian professionals who cook for themselves, commute daily and have zero time to figure out fitness alone. Watch the 4-minute video below first.
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Free 25-min Zoom call · Any time zone · No pressure
- 9 years in the fitness industry
- 100+ clients coached
- Clients in Canada, USA, UK, India
- Training · Nutrition · Accountability
Real people. Real results.
−8 kg in 12 weeks
−15 kg in 16 weeks
−8 kg in 14 weeks
−15 kg in 14 weeks
200-day transformationBuilt muscle, then leaned out: 61 → 71 → 63 kg
Results vary. Testimonials reflect individual experiences.
Moved abroad. Got out of shape. Sound familiar?
You didn't get lazy. Your life changed and your fitness plan didn't.
Commute, work, groceries, laundry, cooking: by the time you're free, the gym feels impossible.
You've tried YouTube workouts, keto, intermittent fasting. Lost 3 kg, gained 5 back.
Every diet says "no rice, no roti", and you know you'll never stick to that.
You walk into the gym and don't know what to actually do there.
If you nodded at even two of these, this page is for you.
It's not your discipline.
It's your plan.
Myth"Cut out rice and roti."
TruthFat loss comes from a calorie deficit, not from banning the food you grew up on. We fit your favourites in.
Myth"Do more cardio."
TruthStrength training with progressive overload keeps muscle and makes fat loss stick. Cardio is a bonus, not the plan.
Myth"Motivation will carry you."
TruthMotivation fades by week 3. Weekly check-ins and a coach who notices are what carry you.
Book my free call →
Free 25-min Zoom call · No pressure
Training | Nutrition | Accountability
The 3FIT Method
Three pillars. One coach. Zero guesswork.
01
Training
A plan built around your schedule and your gym (or your apartment). 3–4 sessions a week, 45–60 minutes. Every set is tracked so you get stronger every week.
02
Nutrition
No meal plans you'll quit. You learn to track your own desi food (dal, roti, rice, paneer, chicken curry) and still lose fat.
03
Accountability
Weekly check-ins, direct messaging with me, and adjustments every week. You're never guessing alone again.
Your 12–16 week transformation
1
Weeks 1–4
Foundation
We set your calories, build your training routine and fix your form. You learn to track food without obsessing.
2
Weeks 5–12
Progression
The fat starts coming off. Lifts go up, clothes get looser, and we adjust every week based on your check-ins.
3
Final 4 weeks
Transition
We move you to maintenance so you keep the results, and you leave knowing how to do this for life.
The goal isn't to need me forever. It's to never need another diet again.
Everything included
- 1:1 onboarding call to map your goals, schedule and food habits
- Personalised training plan (gym or home), updated as you progress
- Desi-friendly nutrition targets and food-tracker education
- Weekly check-ins with plan adjustments
- Direct messaging access to me for questions and form checks
- Bi-weekly check-in calls to learn more about training and nutrition throughout
- Valuable guides: exercise and training techniques, warm-up guides, eating-out guides
Book my free call →
Free 25-min Zoom call · No pressure
Meet your coach
Hello hello,
my name is Sapan.
Growing up, I was a skinny kid who wished he was bigger and stronger. I decided to work on myself and learn everything I could about nutrition and training, and I transformed myself.
Now, 9 years later, I live in Toronto. I cook my own food, I commute, I work a full-time job, exactly like you. I don't coach from a fantasy lifestyle. I coach from yours.
Follow my journey →
On Instagram @sapanmalik3
Is this for you?
This is for you if…
- You seriously want to lose 8–12 kg in the next 12–16 weeks
- You're a busy professional, in Canada, abroad or in India
- You want to keep eating the foods you love and still see results
- You're willing to learn and follow a plan for 12+ weeks
This is not for you if…
- You want a 30-day crash diet
- You want a quick fix without changing any habits
- You're not willing to track food at all
- You want someone to do the work for you
How it works
- 1
Book a free call
Pick a time that suits your time zone. Takes 30 seconds.
- 2
We talk for 25 minutes
Your goals, your routine, what's held you back. No hard sell. If I can't help you, I'll tell you.
- 3
Get your plan and resources
If it's a fit, you're onboarded within 48 hours and start the same week.
You'll get a few valuable guides to help you get the most out of your program.
Book my free call →
Free 25-min Zoom call · Any time zone
Questions
I don't live in Canada. Can I still join?
Yes. Coaching is 100% online. Clients in any country get the same plan, check-ins and messaging. Calls are booked in your local time.
What if my time zone is very different?
Check-ins are written and video-based, so you send them whenever suits you. I reply within 24 hours.
Do I have to stop eating rice, roti or sweets?
No. You'll learn to fit them into your targets. That's the whole point of the program.
I'm vegetarian. Will this work?
Yes. We'll hit your protein with paneer, dal, curd, soya, whey and more.
I don't have a gym. Can I train at home?
Yes. Your plan is built around the equipment you have.
How much time does it take per week?
3–4 workouts of 45–60 minutes, plus about 10 minutes a day logging food.
How much does it cost?
It depends on the plan length that fits your goal. We'll go through the options on the call, with no pressure to decide there.
What happens on the call?
We talk about your goal, your routine and what's stopped you before. You'll leave with clarity even if you don't join.
Your next 16 weeks will pass anyway.
Spend them becoming the strongest, leanest version of yourself, without giving up the food you love.
Book my free call →
Free 25-min call · Limited spots each month
25 minutes
Shown in your local time
Free, no obligation