Pooja
Working professional
111 kg to 74 kg, 37 kg lost in five months.
5 months
Fat loss coaching in Surat
I adjust your training and your food together, and I will look at what you actually eat before I write anything, rather than hand you somebody else's diet chart.
111 kg to 74 kg, in five months.
Pooja is a working professional in Surat. She lost 37 kg in five months, and the before-and-after is on this site with her name on it because she agreed to it being there.
It is the largest change published here, and it is worth being clear about what it is: one person's result, not a rate you should expect. Somebody starting at 85 kg has a different job in front of them.
What fat loss coaching includes
- A weight-training programme, because keeping muscle while losing fat is the difference between looking smaller and looking different.
- Nutrition built on your existing food, with portions and timing changed rather than the food replaced.
- Regular check-ins where the plan gets adjusted based on what actually happened, not what was supposed to happen.
Eating Gujarati, and still losing fat
This is the objection every single time, and the answer is that you do not have to stop eating Gujarati food. You have to stop eating quite as much oil in it.
In a typical Surat household day, most of the surplus sits in a small number of predictable places: the oil in shaak and in the tempering, sugar in three or four teas, farsan and fried snacks in the evening, and portion size on rotla and rice. Adjust those and the food on the table still looks like your food. Replace them with boiled vegetables and you will last eleven days.
The full guide, with a sample day and six swaps.
How long it actually takes
The published results on this site sit between 75 days and eight months. The fastest, Dasrath, a builder from Surat, in 12 weeks, was a person who did exactly what he was told, every week, without negotiating. That is the variable, and it is yours rather than mine.
Anyone who gives you a target weight and a date before assessing you is selling, not coaching.
Training while losing fat
The training stays heavy. Cutting calories and simultaneously switching to light weights and long cardio is how people end up lighter and softer than when they started, then regain it within the year. Load is maintained or progressed for as long as recovery allows; the deficit does the fat loss.
The plateau, and what to do when it arrives
It will arrive. Weight comes off steadily for six or eight weeks and then stops for a fortnight while nothing about your effort has changed, and that fortnight is where most people quit. It is the single most predictable event in fat loss and almost nobody is warned about it.
Two things are usually happening. The first is arithmetic: a lighter body burns less, so the deficit that was working at 88 kilos is not a deficit at 82. The second is that adherence drifts long before anybody notices — portions creep, the weekend stops being counted, the two chai-with-sugar a day come back. Neither is a moral failing and both are fixable, but they need different fixes, which is why the first thing I ask for is three days of photographs rather than a promise to try harder.
What I will not do is cut your food again the moment the scale stalls. That is the reflex, and it is how people end up eating very little, training badly and losing muscle instead of fat. More often the answer is to hold the food, add walking, sleep properly for a fortnight, and let the scale catch up with what has already happened.
Why the scale is a bad week-to-week measure
Body weight moves two or three kilos inside a single week for reasons that have nothing to do with fat: salt, a late dinner, where you are in your cycle, how much you drank yesterday, and whether you trained hard enough for your muscles to hold water while they repair. Weigh yourself daily if you like it, but judge the trend across a fortnight and never a single morning.
Better measures, in the order I trust them: how your clothes fit at the waist, a tape measure around the navel once a fortnight, photographs in the same light every four weeks, and what is happening to your lifts. If the waist is shrinking and the weights are holding, the plan is working regardless of what the scale did on Tuesday. There is a body fat calculator and a BMI calculator here, both with honest notes about how little either one tells you on its own.
What it costs, and where
Fat loss coaching is personal training with the food work included: ₹7,000 a month with a trainer or ₹10,000 with Brijesh, on top of a membership from ₹1,700. If you only want the food side, a diet plan is ₹1,500 on its own. The all-in cost at each branch is on personal training in Adajan and in Katargam, and every rate is on the fees page. If you would rather lose weight on an ordinary membership, weight loss in Surat sets out how.
Where we stop short of a promise
- A guaranteed number of kilos.
- A rate faster than the published results.
- Spot reduction, because you cannot choose where fat comes off first.
- Anything involving a supplement that must be bought from us. Nothing on this site is sold to you beyond coaching.
If you have a thyroid condition, PCOS, diabetes or are on medication that affects weight, say so at the start and speak to your doctor as well. Coaching works alongside medical advice; it does not replace it.
If your doctor has prescribed semaglutide or a similar drug, the training matters more rather than less, because of how much of the weight lost can be muscle. That is set out in semaglutide and muscle loss.
The rate you lose at, and what it costs
Almost everybody asks how many kilos a week, and the more useful question is what those kilos are made of. Here is how the rates compare across a six month block, and what the quicker ones take out of your muscle on the way.
| Weekly rate | Over six months | What comes off at that rate | What it costs |
|---|---|---|---|
| Under 0.25 kg | Up to about 6 kg | Fat, with muscle held and sometimes slowly added alongside it | The physical cost is close to nothing. In my experience most people stop believing it is working around the second month and drift away. |
| 0.25 kg to 0.5 kg | 6 kg to 12 kg | Mostly fat, with muscle kept as long as the lifting stays heavy | Nothing worth calling a cost, and it is my coaching judgement rather than a rule that this is where most members should sit. |
| 0.5 kg to 1 kg | 12 kg to 24 kg | Fat and water, with some muscle going once the deficit runs on | Reasonable from a heavy starting weight, harder to hold past three or four months. The eating side is in the Gujarati diet guide. |
| 1 kg to 1.5 kg | 24 kg to 36 kg | Fat, water and a real amount of muscle | In the members I have coached at this rate, strength on the main lifts stalls first and then falls. It is worth holding from a genuinely heavy starting weight, and then for a phase rather than for the whole six months. |
| Over 1.5 kg | Over 36 kg | Fat, with water and muscle alongside it in a share no bathroom scale can separate | I do not plan to this rate. Pooja's 37 kg in five months averaged above it, which is what came of starting at 111 kg rather than a target anybody set. My judgement is that weight lost this way usually comes back, and why you regain weight sets out the pattern. |
Who this suits, and who it does not
This is for you if
- You want the fat off and the muscle kept, which means staying on heavy weights the whole way through instead of drifting onto the treadmill for an hour.
- You are willing to have the oil, the sugar in the tea and the evening farsan counted, because that is where most of the surplus in an ordinary Surat day is sitting.
- You will report the week honestly, the bad days included, since the plan gets adjusted against what actually happened.
- You would rather have a rate you can hold for five or six months than the fastest number the scale can be made to show.
- You are content that every session here opens with yoga and the twelve positions of Surya Namaskar, because that is how the floor runs for everybody.
Look elsewhere if
- You have a wedding or a function about eight weeks away and you want a fixed number of kilos gone by the date. Eight weeks at a rate I will actually plan to comes to somewhere around 2 kg to 4 kg, so if the date needs more than that, the date is the problem and I cannot fix it.
- You want a fat burner, a cutting supplement or an injectable to do part of the work. None of it is sold here and none of it goes into a plan I write, so you would be paying me for coaching and then sourcing the rest somewhere else anyway.
- Sunday is the only day your week leaves genuinely free. Both branches are closed every Sunday, and this coaching assumes you are on the floor three times between Monday and Saturday.
- You already know how to run your own deficit and you only need a floor and equipment. Membership from ₹1,700 a month serves you for a good deal less than coaching does.
- You live too far from Adajan or Katargam to get here three times a week. Coaching relies on you turning up regularly, and a gym closer to your home will do more for you than this one.
Fat loss FAQ
- How long does it take to lose weight at S R Gym?
- The published member results at S R Gym range from 75 days to eight months, with most between five and seven months. One member went from 111 kg to 74 kg in five months. Your own timeline depends on your starting point and how consistently you train and eat, nobody can give you a date before they have seen you.
- Can I lose fat while eating Gujarati food?
- Yes. Fat loss depends on total intake, not on giving up Gujarati food. Most of the excess in a normal Gujarati day sits in oil, sugar in tea and snacks, and portion size of rotla and rice, all of which can be adjusted without switching to a diet of boiled food you will abandon in a fortnight.
- Do I need to do cardio to lose fat?
- Not primarily. Weight training and food intake do the majority of the work; cardio is a useful addition for overall conditioning and for burning some extra energy. At S R Gym the priority is keeping muscle while fat comes off, which means the training stays heavy rather than becoming an endless treadmill session.
- Is fat loss coaching different from gym membership?
- Yes. Membership gives you the floor. Fat loss coaching means Brijesh Joshi writes and adjusts your training and your food, and you report back. Membership starts from ₹1,700 a month; coaching is charged on top and starts at ₹7,000 a month. Every rate is published on the fees page, or call +91 98790 69960.
- Will I put the weight back on afterwards?
- You will if the way you lost it was not something you could keep doing. That is why the plan is built on food you already eat and a training schedule that fits your real week, rather than on a crash phase that ends the day it stops.
Tell me where you're starting.
Work out your own numbers
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