Tip for tackling emotional and stress eating 🍎

Tip for tackling emotional and stress eating 🍎

  August 14, 2025    Pratik Bandagale

---

A couple of weeks ago, a reader sent me this question: I exercise regularly, but I still struggle with stress eating. Where and how do I start to tackle this? Chances are, you can relate. How do I know? 1) You’re human. (Unless you’re a robot… in which case: hi, and please...

Read More

The truth about muscle loss while dieting 💪

The truth about muscle loss while dieting 💪

  August 07, 2025    Pratik Bandagale

---

There’s a chart I want to show you today. It shows the percentage of fat vs. fat-free mass lost at different levels of calorie deficit, depending on whether you’re strength training or not. (You’ll find it below.) It also sheds light on one of my LEAST favorite trends I...

Read More

The NEW Beginner Dumbbell Workout (Plus my favorite dumbbell exercises 💪)

The NEW Beginner Dumbbell Workout (Plus my favorite dumbbell exercises 💪)

  July 17, 2025    Pratik Bandagale

---

If you’ve ever picked up a pair of dumbbells, looked around, and thought: “Uhhh… what do I do with these?” Or maybe, you just want to know a quick, safe, and effective workout to get stronger, build muscle, and improve body composition. In either case, I got you! Today,...

Read More

Why falling off track is a GOOD thing

Why falling off track is a GOOD thing

  July 14, 2025    Pratik Bandagale

---

You ever feel like you were finally getting into a good groove with your workouts, only to have life knock you sideways? Good. That’s how it works. No, seriously. In Nerd Fitness Coaching, I tell every new client: “I don’t know exactly WHEN it will happen, but within the...

Read More

The truth about calories in vs. calories out ⚖️

The truth about calories in vs. calories out ⚖️

  July 07, 2025    Pratik Bandagale

---

I’m about to wade into one of the most heated debates in the world of fitness with you. Does “calories in, calories out” work? Cue two groups of people yelling at each other online. Group 1: “It’s simple! Just eat less calories than you burn!” Group 2: “It’s not about...

Read More