Your body doesn’t need a program. It needs the right things done at the right stage of your life.
A twenty-two-year-old and a forty-two-year-old can carry the same weight and need almost opposite plans. This page starts with your stage — what you’re chasing, what’s quietly building, and what actually has to happen. The packages come after.
Coaching Programs · Punjabi Fitness
We’ve coached this body before. At this age. In this life.
Fifteen years, 18,000+ people, most of them living the same weeks you are — shifts, kids, a kitchen that cooks one thing for everyone. Start where you actually are.
Where you are right now
Find your stage
Same coaching team, completely different plan. Choose your side and your stage — under-18s have their own world, Baaz.
Our child sub-brand, for every year of raising one.
A growing body is not a small adult body, and a parent isn’t a client with a goal — you’re making decisions for someone who can’t make them yet. Baaz covers that whole stretch, from the newborn months through to eighteen, with the parent coached alongside the child.
Matched to your stage and your child’s age — not one plan stretched over all of them.
Practical sessions for parents and children on nutrition, height, immunity and habits.
Plain-language guides you can read tonight and use tomorrow morning.
0–2 · Newborn & toddler
Two people are recovering in this phase. Only one gets attention.
The mother’s recovery and the child’s first foods are being decided at the same time — usually by whoever spoke loudest at home.
What you want for them
What parents come to us for
What’s quietly building
What we watch for at this stage
Not a diagnosis — the patterns we see most often in this stage. A good plan works on these before they become a prescription.
What has to happen
The non-negotiables for this stage
True whether you coach with us or not. This is the standard any plan for you should meet.
- 1Feed the mother properly — recovery is not vanity
- 2Weaning started at the right time, with real food
- 3Growth tracked on a chart, not by “he looks fine”
- 4Iron, D3 and B12 checked — for both of them
- 5Sleep protected as seriously as nutrition
- 6No sugar and no packaged food this early
2–7 · The early years
This is where taste, immunity and habits get set for life.
Fussy eating, frequent colds and packet snacks look like small things now. They’re the foundation the next twenty years get built on.
What you want for them
What parents come to us for
What’s quietly building
What we watch for at this stage
Not a diagnosis — the patterns we see most often in this stage. A good plan works on these before they become a prescription.
What has to happen
The non-negotiables for this stage
True whether you coach with us or not. This is the standard any plan for you should meet.
- 1Real food at the table — one meal for the whole family
- 2Protein and iron matched to how fast they’re growing
- 3Play every day; movement is not optional at this age
- 4Sugar and packets kept out of the routine, without drama
- 5Growth charted twice a year
- 6Habits taught by example, not by instruction
7–18 · The growing years
The growth window doesn’t reopen.
Height, bone density and confidence are earned in these years — and this is exactly when eating gets outsourced to canteens, tuitions and screens.
What you want for them
What parents come to us for
What’s quietly building
What we watch for at this stage
Not a diagnosis — the patterns we see most often in this stage. A good plan works on these before they become a prescription.
What has to happen
The non-negotiables for this stage
True whether you coach with us or not. This is the standard any plan for you should meet.
- 1Enough calories and protein — growing bodies need more, not less
- 28–9 hours of sleep; height is built there
- 3Sport or age-appropriate strength work, consistently
- 4Calcium, iron and vitamin D checked, not assumed
- 5No supplements or shortcuts marketed at teenagers
- 6Confidence handled alongside the body — never shamed
18–24 · The building years
Most of what you’ll carry at forty is decided now.
Nobody says that at twenty. The body forgives everything at this age, so the habits set quietly — and the bill arrives a decade later.
What you’re chasing
The goals men bring us at this stage
What’s quietly building
What we watch for at this stage
Not a diagnosis — the patterns we see most often in this stage. A good plan works on these before they become a prescription.
What has to happen
The non-negotiables for this stage
True whether you coach with us or not. This is the standard any plan for you should meet.
- 1Eat more, not less — the body is still building
- 2Protein at every meal, from food before powder
- 3Lift progressively — same lifts, heavier over months
- 47–8 hours of sleep; growth happens there, not in the gym
- 5No shortcuts, nothing injectable — the cost lands later
- 6Learn how food works now, once, instead of dieting forever
25–34 · The career years
The job changed your schedule, and the body changed with it.
Nothing dramatic happened. The desk got longer, dinner got later, and one day the old jeans stopped being an option.
What you’re chasing
The goals men bring us at this stage
What’s quietly building
What we watch for at this stage
Not a diagnosis — the patterns we see most often in this stage. A good plan works on these before they become a prescription.
What has to happen
The non-negotiables for this stage
True whether you coach with us or not. This is the standard any plan for you should meet.
- 1A calorie and protein base that survives a bad week
- 2Strength training 3–4 days — cardio alone won’t hold this
- 3Movement spread through the day, not one gym hour
- 4Late nights and alcohol brought into a number, not banned
- 5One full blood panel a year, from now onward
- 6A plan built for your shift, not for an ideal day
35–44 · The pressure years
This is the decade the reports start coming back with words on them.
Borderline sugar. Fatty liver, grade one. Cholesterol slightly high. Nothing urgent yet — which is exactly why it’s the window that matters.
What you’re chasing
The goals men bring us at this stage
What’s quietly building
What we watch for at this stage
Not a diagnosis — the patterns we see most often in this stage. A good plan works on these before they become a prescription.
What has to happen
The non-negotiables for this stage
True whether you coach with us or not. This is the standard any plan for you should meet.
- 1Work on the condition through food first — with your doctor, never instead
- 2Protect muscle; after 35 it leaves faster than it arrives
- 3Joint-safe training over ego lifting
- 4Sleep and stress treated as part of the plan, not extra
- 5Consistency over intensity — this decade rewards it
- 6Markers tracked, not just the weighing scale
45+ · The longevity years
The goal changes here — from looking a way to living a way.
Strength, balance and independence become the real currency. And they are all still buildable, at any age we’ve worked with.
What you’re chasing
The goals men bring us at this stage
What’s quietly building
What we watch for at this stage
Not a diagnosis — the patterns we see most often in this stage. A good plan works on these before they become a prescription.
What has to happen
The non-negotiables for this stage
True whether you coach with us or not. This is the standard any plan for you should meet.
- 1Strength work stays — gently, and permanently
- 2Enough protein; most men here eat far too little
- 3Mobility daily — stiffness is more often disuse than age
- 4Medicines reduced only with the doctor, only as markers improve
- 5Movement that protects joints instead of testing them
- 6A pace that can be kept for years, not weeks
18–24 · The foundation years
The years you’re told to be smaller are the years your body sets its baseline.
Bone density, cycle health, iron stores, metabolism — all being written now. Most damage at this age comes from eating too little, not too much.
What you’re chasing
The goals women bring us at this stage
What’s quietly building
What we watch for at this stage
Not a diagnosis — the patterns we see most often in this stage. A good plan works on these before they become a prescription.
What has to happen
The non-negotiables for this stage
True whether you coach with us or not. This is the standard any plan for you should meet.
- 1Eat enough — under-eating stalls most bodies at this age
- 2Iron and protein daily, non-negotiable
- 3Strength training, not only walking or cardio
- 4Track the cycle; eat and train with it, not against it
- 5Break the diet–rebound loop before it becomes a decade
- 6Get thyroid and haemoglobin checked once — early
25–34 · The turning years
Wedding, work, a baby, a move — the body is asked to absorb all of it.
And usually with no recovery window in between. This is the decade most women tell us they stopped recognising their own body.
What you’re chasing
The goals women bring us at this stage
What’s quietly building
What we watch for at this stage
Not a diagnosis — the patterns we see most often in this stage. A good plan works on these before they become a prescription.
What has to happen
The non-negotiables for this stage
True whether you coach with us or not. This is the standard any plan for you should meet.
- 1Rebuild from the core outward, especially after delivery
- 2Protein, iron and calcium before anything else
- 3No crash diets around fertility, pregnancy or feeding — none
- 4Strength added gradually, recovery respected
- 5Rest counted as part of the plan, not stolen from it
- 6Hormones investigated, not assumed
35–44 · The balancing years
You’re managing everyone’s health. Yours is the one running without a plan.
The same effort stops giving the same result in this decade — not because you’re doing less, but because the body’s rules quietly changed.
What you’re chasing
The goals women bring us at this stage
What’s quietly building
What we watch for at this stage
Not a diagnosis — the patterns we see most often in this stage. A good plan works on these before they become a prescription.
What has to happen
The non-negotiables for this stage
True whether you coach with us or not. This is the standard any plan for you should meet.
- 1Build muscle — the best protection available in this decade
- 2Blood sugar steadied through food, meal by meal
- 3Weight-bearing exercise for bone, starting now not later
- 4Sleep and stress addressed directly; hormones answer to both
- 5Eat your own meal first, not the leftovers
- 6Bloodwork once a year — thyroid, iron, vitamin D, sugar
45+ · The second innings
Menopause isn’t the end of strength. It’s the reason to build it.
Bone, muscle and balance all start asking to be earned. Given the right work, this is one of the most responsive stages we coach.
What you’re chasing
The goals women bring us at this stage
What’s quietly building
What we watch for at this stage
Not a diagnosis — the patterns we see most often in this stage. A good plan works on these before they become a prescription.
What has to happen
The non-negotiables for this stage
True whether you coach with us or not. This is the standard any plan for you should meet.
- 1Strength training becomes essential, not optional
- 2Calcium, vitamin D and protein raised deliberately
- 3Joint-friendly movement, daily
- 4Medicines adjusted only with the doctor, as markers improve
- 5Balance work — it protects everything else
- 6A routine gentle enough to still be doing at seventy
Packages
One coaching standard. Three depths of support.
Every package is fully personalised 1:1 coaching with a real coach. What changes is how complex a body we’re able to take on.
A healthy body with a straightforward goal.
You want fat loss or muscle gain, you’re not carrying a medical condition, and you want to experience real coaching first.
A body with something else going on.
Thyroid, PCOD, diabetes, BP, cholesterol or an old injury is part of the picture, and you want a senior coach handling it. Doctor consultations are charged separately.
The founder’s own coaching, and nothing left out.
You’ve already tried the cheaper version of solving this, and you’d rather it be handled properly, once.
- Amritpal sir reads your case himself
- Nothing billed separately — ever
- Goal and condition solved as one case
- Designed to be the last one you buy
Side by side
What actually changes between them
| Starter | Standard | Premium | |
|---|---|---|---|
| The coaching | |||
| Fully personalised diet — veg or non-veg | ✓ | ✓ | ✓ |
| Custom workout plan with videos | ✓ | ✓ | ✓ |
| WhatsApp support & check-ins | ✓ | ✓ | ✓ |
| The Punjabi Fitness app | ✓ | ✓ | ✓ |
| Who’s on your case | |||
| Your coach | Trained coach | Senior coach | Senior coach + founder |
| Experience behind your plan | Our proven system | Senior expertise | 15+ years, founder-led |
| Direct access to Amritpal Singh | — | — | ✓ |
| Doctor & physio support | — | On-demand | Included |
| Consultation charges | — | Paid separately | Included in plan |
| Response priority | Regular | Regular | Priority |
| How complex a body it covers | |||
| Fat loss, muscle gain, general fitness | ✓ | ✓ | ✓ |
| Thyroid, PCOD, diabetes, BP, cholesterol | — | ✓ | ✓ |
| Injuries & rehab-aware programming | — | ✓ | ✓ |
| Goals and conditions worked on together | — | Partly | Fully |
| What you leave with | |||
| Results for the duration | ✓ | ✓ | ✓ |
| Habits & nutrition knowledge to run it yourself | — | Partly | For life |
Installment options are available on 3- and 6-month plans — ask your coach when they call. Longer plans cost less per month because most bodies turn a corner between week 6 and week 10. All prices in INR.
Built separately
Children aren’t small adults. So we don’t coach them like adults.
The years that decide their height, immunity and habits do not come back.
What a child eats between two and seven sets their taste for the rest of their life. What they eat between seven and eighteen decides how tall they stand. Those windows close quietly, and no amount of effort at twenty-five reopens them.
So Baaz doesn’t hand a parent a diet chart. It coaches the child through each stage and guides you alongside — with a plan the whole household can actually cook, and growth tracked properly instead of guessed from how they look.
Charted twice a year against where they should be — not judged by how they look at the dinner table.
Iron, protein and a plate that quietly ends the fussy-eating war, cooked from what the family already eats.
A growing child hears everything. The body gets handled alongside how they feel about it.
How we coach
Six things we hold to, every case
Not a plan generated for a body type. A person who knows your week.
Roti, sabzi, rajma, paneer — measured, not banned.
The plan changes as your body and your weeks change.
Never instead of them. Medicines change only with them.
The aim is that you can run your own health afterwards.
Punjabi, Hindi or English. Coached like family, not lectured.
90 days, and the risk sits with us.
Follow the plan, stay in touch with your coach, and if you don’t see real change we return your money.
Tell us your stage. We’ll tell you what it needs.
A few questions, then a coach who works with your stage reaches out within 72 hours.
Takes 60 seconds · No payment now · 90-day money-back guarantee
Real coaches · Your own food · A lifestyle that lasts.
Punjabi Fitness · Your Lifestyle Partner