WHAT IS SOUTH ASIAN STRONG?
The ONLY Step-By-Step Program Meant to Transform The South Asian Body from Skinny and Fat to Lean and Muscular.
WATCH THE VIDEO
Women's Program? Click Here
4 Month Transformation Pardeep
205 lbs,~22% Bodyfat
179 lbs,~15% Bodyfat
205 lbs,~22% Bodyfat
179 lbs,~12% Bodyfat
205 lbs,~22% Bodyfat
179 lbs,~12% Bodyfat
3 MONTH TRANSFORMATION: RAKESH
95.4 KG, 22% Bodyfat
84.8 KG, 12% Bodyfat
PHASE 1 & 2 TRANSFORMATION: VISHAAL
187 lbs,~23% Bodyfat
155 lbs,~12% Bodyfat
The Program
Go from Skinny Fat to Fit With Our 3 Step Transformation Plan
Phase 1
Phase 2
Phase 3
Body Recomposition and Fat Loss
Overview: During this phase you will reverse insulin resistance so that your body stores more of the food you eat in your muscles and less in fat by reducing your body fat levels and increasing muscle mass.
Goal
Build Muscle & Lose Fat
Target
15% Body Fat
Duration
3 Months+
- TRANSFORM FROM ANY BODY COMPOSITION DOWN TO 12% BODYFAT
- BUILD MUSCLE & STRENGTH IN ONLY 3 WORKOUTS A WEEK
- LOSE FAT WHILE EATING YOUR FAVORITE FOODS & PREFERRED DIET
- ACHIEVE YOUR GOALS NO MATTER HOW BUSY YOU ARE WITH OUR FLEXIBLE PLANS
- BREAK THROUGH PLATEAUS WITH DIET & WORKOUT UPDATES EVERY 4-6 WEEKS!
Phase 1 - Body Recomposition & Fat Loss
$35.00/month
YOUR PROGRAM YOUR WAY
Never lifted a weight before? No problem. Experienced lifter? Get ready to get better results than ever before. Our training combines the latest research and real world experience to get you the best gains possible while not having to spend your whole life in the gym.
Working out at Home? We’ll make it work*. Have a gym membership you never use? Even better. Our programs are designed to work with equipment found in all commercial gyms or even with just a few items at home while not compromising your results. *see FAQ
Love South Asian Food? So do we. Eat out a lot or can’t cook? You’re not alone. With meal plans suited to your style of eating as well as customized portions specific to your calorie and macro-nutrient goals you can transform on your terms.
Stubborn Fat Loss (COMING SOON)
OVERVIEW: Burn off that last bit of stubborn fat that your South Asian genes still hang on to around your lower abs and waist.
(Note: This phase is optional, if you are happy with your results and want to maintain your current physique or don’t want to get leaner, go to Phase 3.)
Goal
Lose Stubborn Fat
Target
10-12% Body Fat
Duration
4-8 weeks
- BURN YOUR LAST RESERVES OF STUBBORN BODY FAT THAT SOUTH ASIANS CARRY ON THEIR ABDOMEN
- MAINTAIN MUSCLE WHILE LOSING FAT IN ONLY 3 WORKOUTS A WEEK
- LOSE FAT WITH ADVANCED WORKOUT AND NUTRITION STRATEGIES IMPLEMENTED TO BE EASY TO FOLLOW
- ACHIEVE YOUR GOALS GOALS NO MATTER HOW BUSY YOU ARE WITH OUR FLEXIBLE PLANS
- BREAK THROUGH PLATEAUS WITH DIET & WORKOUT UPDATES EVERY 4-6 WEEKS!
Build (COMING SOON)
OVERVIEW: After losing so much fat your body will now function better and is in a prime position to gain muscle. Building more muscle mass is the best way to boost your metabolism, lower insulin resistance and make sure the food you eat doesn't get as readily stored in fat. However if you do this too fast you will likely regain fat.
Goal
Build Muscle
Target
12-15% Body Fat
Duration
3-6 Months +
- BUILD MORE MUSCLE AND STRENGTH THAN EVERY BEFORE WHILE STAYING LEAN
- MAKE THE BEST GAINS POSSIBLE IN ONLY 3 WORKOUTS A WEEK
- ENJOY GAINING MUSCLE WHILE EATING YOUR FAVORITE FOODS & PREFERRED DIET
- ACHIEVE YOUR GOALS NO MATTER HOW BUSY YOU ARE WITH OUR FLEXIBLE PLANS
- BREAK THROUGH PLATEAUS WITH DIET & WORKOUT UPDATES EVERY 4-6 WEEKS!
Wondering Whether to Lose Fat or Build Muscle First?
TRY OUR QUIZ TO FIND OUT & GET YOUR STARTING MACRO RECOMMENDATIONS FREE!
How South Asian Strong Delivers Results
Easy to Follow Transformation Plans:
Designed specifically to solve the unique issues South Asians face due to their genetics and lifestyle.
Exercise plans customized to your experience level & equipment* access.
Video tutorials and swaps for each exercise.
Flexible Meal Plans with both South Asian & Western options* for vegetarians and non-vegetarians.
Workout and Nutrition updates every 4-6 weeks to keep you progressing!
*see FAQ for more information
The SAS program is delivered via a mobile app and short ecourse that contain all the details of your customized exercise and nutrition plan.
Signup for Phase 1 TodayPowerful Training Platform:
24/7 access to the South Asian Strong App where all your workouts will be delivered and tracked.
Watch your transformation unfold by tracking your weight, body fat % and more
Adjustable workout calendar to accommodate busy lifestyles
Active transformation community where you can ask questions, see other’s progress and exchange exercise, nutrition and lifestyle tips
Month to month subscription, no contract, results guaranteed*.
*see FAQ for more information
TESTIMONIALS
Thanks @Gurneet!! The before pic feels like ages ago
- N. Nandigam, 28
Eating more but staying lean. After nearly a year in, I am able to eyeball portion sizes. Also my skin has improved since starting the South Asian Strong Program.
- V. Dogra, 29
None of my old jeans fit thanks to South Asian Strong :) I’m now wearing 28 waist . I think I last wore 28 when I was a teenager:) and it’s been a while 😀
- A. Gaur, 40
Frequently Asked Questions
Top Questions
The Program
Workouts
Nutrition
Subscription
Other / General
Are South Asians really different? Didn’t all cultures experience famine, like in Africa?
Yes we are! There is a vast body of research on this which you can find just by searching “South Asian Health” in Google Scholar. But you don’t even need this, just use your powers of observation and reflection.
Growing up were you always skinny fat compared to the skinny kids?
Did all your parents, uncles and aunts have health conditions like high cholesterol, high blood pressure and diabetes?
Did you have a hard time gaining muscle compared to your friends who could just look at the weights and grow?
This is partly due to our cultural lifestyle and diet but also to genetic predisposition. Body fat distribution is well known to vary by ethnicity (and by gender and individual) and this changes our interactions with our modern environment compared to other ethnicities.
Lastly other cultures did not experience famine with as much frequency due to a lack of agriculture combined with monsoon failure in ancient times.
How is this program different and more tailored to South Asians than other fitness transformation programs?
The fundamentals to most transformation programs will be the same in that they involve nutritional (ie. calories and macros) and exercise coaching (ie. weight training) however the way you go about these modalities can be made more specific and easier to follow with better overall results due to increased adherence from customization to our unique genetics, diets and lifestyles as South Asians.
The main differences are:
1) Macros and calorie targets are optimized based on a combination of your experience level and bodyfat, while taking into account South Asian dietary habits/preferences. As you progress and these two factors change and so will your macros/calorie targets (western meal plans are also coming soon).
2) Workouts follow training principles uniquely adjusted for South Asian genetics and lifestyles, since on average we tend to have more inflammation, smaller joints and busy, stressful lifestyles these factors can lead to poor recovery and limited training time, so you want to follow training principles that maximize muscle gain and training stimulus while avoiding overload and excess fatigue. As you progress your training will also evolve to provide the best possible results from your workouts.
3) Lastly the overall training strategy is specific to South Asians/those with skinny-fat physiques because people with this body type tend to spin their wheels and never make meaningful progress. They try to lose fat but stop too soon for fear of being too skinny or they try to build muscle but are afraid of getting too fat andso limit their gains. This results in them gaining a bit of muscle but ultimately staying skinny fat for years on end. The SAS transformation program is a complete 3 step plan designed to overcome theses challenges complete with hard body-fat/weight targets to achieve before switching your program's focus to make sure you get the results you want.
When does the program start?
Programs typically start the first Monday after/at signup. You can also delay this to a future date after signup. Billing is adjusted for future dates accordingly.
What kind of exercise equipment will I need to start?
If you are planning on working out in a gym then all the workout equipment found in your normal gym with nothing fancy.
If you are planning on working out at home all you need is($150-250 investment total, links provided after signup):
- Adjustable Dumbbells (For men: upto 45 lbs each dumbbell if beginner/novice, upto 80 lbs if intermediate;
For women: upto 20lbs each dumbbell if beginner/novice, upto 40lbs if intermediate) - Pull-up Bar (men only, can be in doorway)
- Suspension Straps or Gymnastic Rings (men only)
- Resistance Band set
- 18-24 inch Foam Roller and soft tissue mobility ball or lacrosse ball (optional)
- Adjustable Bench
- Cable Pulley Rack Attachment (men only)
For either version of the workouts you can also substitute an exercise if needed by clicking the menu beside each exercise in the training app.
I’ve tried lots of fitness and nutrition programs before and didn’t get anywhere. What if I don’t get any results?
We completely understand. Every client we have tried a bunch of other programs first that didn’t give them the results they wanted because they failed to take into account that we as South Asians are different. So we need to do things differently.
That’s why this program was made. That said if you complete the workouts and follow the meal plan (by logging inside your app so we can see) and you don’t start seeing results within 2 weeks, we will personally give you some advice which you can implement or you can choose a refund.
What changes each month in your program?
Every 4 weeks you will receive updated calories and macros based on your new body composition and experience level(if significantly different than 4 weeks ago), as well as an adjusted meal plan with portions matched to your new calories and macros(if different).
In addition your workouts will update every 4-6 weeks depending on your experience level. (Beginners every 4 weeks, Novice and Intermediate every 6 weeks)
I am vegetarian and don’t want to give up home cooked South Asian meals, will this work for me?
Yes! The SAS programs were designed especially for all the aspects of our culture in mind. You can still eat the food you love and transform!
Do I have to track my food?
We highly recommend it but it isn’t necessary. You will be shown how to simply achieve your goals both with and without tracking your food.
Will you tell me exactly what to eat everyday?
If you want us to! Your transformation program comes with a customized weekly nutrition plan with portions matching your calorie and macro goals.
However we advise that you use this as a template to learn and start creating your own meals that are in alignment with your goals so that you make this a long term adjustment.
What Phase Should I Choose?
Unless you are already very lean and just need to lose stubborn fat, 99% of the time Phase 1 will be the right choice for you.
Phase 1 will adjust automatically to your experience level and either provide a muscle building, fat loss or body recomposition plan.
How personalized is the program?
Your program is personalized based on your experience level with exercise, your dietary preferences and your workout equipment. Based on this we assign you a particular workout and diet plan that will get you to your goals!
Moreover as you progress we will automatically update your workouts and diet plan to make sure you get the best results possible from your plan.
Will I have access to 1-on-1 coaching?
As this program is designed to be carried out independently there is no 1-on-1 coaching features.
The reason for this is so that we can offer it as economically as possible in order to reach as many South Asians who need help with their goals as possible.
In order to do that we've packed every resource you should need to transform into the program and if that isn't enough there is also an active group chat where members answer each other's questions and coaches jump in if needed.
Is anyone going to check on my progress and answer questions?
No, and they don’t need to! This program was designed to be fully automated and provide workout and diet updates regularly just like a real fitness coach! For any other questions you may have you can ask them by posting in the monitored group chat!
Will I build muscle in Phase 1 if the goal is recomposition & fat loss?
- Yes! The goal is Body Recomposition which is increasing the ratio of muscle to fat in your body. This can be done in three ways:
1) by maintaining your muscle and losing fat (easiest by everyone)
2) by building muscle and losing fat at the same time (possible for most and our goal)
3) by building muscle while (hardest, only possible in beginners)
Depending on your starting point you will be assigned one of the above strategies initially. Beginner trainees will start with strategy 3 and then shift to 2. If you have prior training experience we will focus on 2 and if you are already lean and have significant muscle 1) is your best bet but 2 is still likely possible.
What kind of exercise equipment will I need to start?
If you are planning on working out in a gym then all the workout equipment found in your normal gym with nothing fancy.
If you are planning on working out at home all you need is($150-250 investment total, links provided after signup):
- Adjustable Dumbbells (For men: upto 45 lbs each dumbbell if beginner/novice, upto 80 lbs if intermediate;
For women: upto 20lbs each dumbbell if beginner/novice, upto 40lbs if intermediate) - Pull-up Bar (men only, can be in doorway)
- Suspension Straps or Gymnastic Rings (men only)
- Resistance Band set
- 18-24 inch Foam Roller and soft tissue mobility ball or lacrosse ball (optional)
- Adjustable Bench
- Cable Pulley Rack Attachment (men only)
For either version of the workouts you can also substitute an exercise if needed by clicking the menu beside each exercise in the training app.
How long will the workouts take?
Each workout is designed to take 45min - 1 hour although if you like taking long breaks like me sometimes they can take upto 1.5 hours.
Can the workouts be modified?
Yes beside each exercise in the menu if the training app you can choose to swap exercises. A list of suggested swaps is provided in our ecourse.
Will I have to do any cardio?
Not other than walking! Excessive or intense cardio can be harmful to muscle building so we avoid this. Instead we focus on getting in a certain amount of steps on off days. This can be done indoors on a treadmill or outside.
Do you have vegetarian/vegan meal plans?
Yes! We have vegetarian meal plans that include dairy, eggs and tofu. If you’re vegan or don’t eat eggs you can sub these for dairy such as paneer or your preferred plant based product.
Do I need to take any supplements?
Nope. Although we do recommend some, especially if you’re vegetarian/vegan as you may be deficient in some key nutrients that will help with muscle building.
Why is it a monthly subscription and not a one time fee?
Our programs regularly update every 4-6 weeks and we have coaches monitoring and participating in the group chat.
In addition to this you have access to an exclusive training app and ecourse that are regularly updated with new features and lessons. These of course require ongoing costs.
What if I need to take a break/cancel?
To pause/cancel your subscription you can login on this website anytime with the email you signed up with (also linked in your order confirmation).
Click on Subscriptions and then manage your subscription how you would like.
Do you offer a trial period?
We do not offer a trial period but we do guarantee your results.
This means that if you try* the product for 14 days and aren't seeing results (ie. weight loss), then you can reach out to us and we will personally inspect your logs and see if we can help. Based on our feedback you can choose to extend your trial another two weeks for you to implement our advice, or you have the option to receive a refund right away. Personal training is an ongoing process and we are confident that with our recommendations you will finally achieve your goals.
*by completing and logging your workouts, weigh ins as well as your food log. This is mandatory.
What is your refund policy?
Refunds for digital products are typically not given (since everything is downloadable) but we want you to succeed so our refund policy is as follows:
Refunds are only available if you try the product for 14 days and do not see results. This means completing your weekly weigh-ins and completing and logging the workouts as well as your tracking your food(if using My Fitness Pal it must be connected to your profile in the 'More' menu of the SAS app so that your log is visible).
If you do the above and aren't seeing results (ie. weight loss), then you can reach out to us and once we confirm you completed these steps we will personally inspect your logs and see if we can help and extend your trial another two weeks for you to implement our advice, or you have the option to receive a refund right away. Personal training is an ongoing process and we are confident that with our recommendations you will finally achieve your goals.
RESULTS THAT SPEAK FOR THEMSELVES
Have also been focused on my health, but now really trying to take it to the next level this past year. The program based on what works for South Asian has been quite helpful - at almost 45 y/o, I am at the peak level in my fitness journey, matching or beating what I did in my 20s. What I like:
*The program is efficient - 3 days per week (with walking on rest days), vs 4 or 5 days of working out which can be hard
*The app is very good - because you can track your progress weekly, plus each exercise has embedded video links on form/technique
*The Coach and community are available 24x7 for support, tips, and progress checks
Being South Asian I always had skinny arms and legs but carried significant amount of fat in my abdominal area and still do, didn't know whether to bulk or cut, tried bulking, wasn't satisfied with the results, tried cutting wasn't satisfied because I did not know where I was going wrong. Then I stumbled upon South Asian Strong YouTube channel.
Everyone wants a body which they can flaunt even while shirtless so do I one month into the program I lost 3kgs, lost some fat and increased some lifts too! Coach Gurneet's guidance is really helpful, the diet plan is really easy to follow I can still eat all South Asian foods I want to eat,the workout schedule is very flexible and easy to follow. Currently in phase 1 fatloss and hoping everything goes well from here too excited for what's to come.
Would recommend this program to any South Asian who's struggling with their skinny fat physique,like me, having tried bulking cutting and so many other programs and still not getting satisfactory results nothing fancy in the program everything is really simple which any person no matter how busy schedule,can easily follow. Consistency is key!!Looking forward to the journey with Southasianstrong and Gurneet.
I’ve been exercising the workout schedule that I’ve received and it has wonderfully shown me results in about 3 months time. I feel the difference. It’s not only the exercises only but also the community that keeps you moving. I am grateful and thankful for South Asia strong. Keep going and keep growing
I’ve been exercising the workout schedule that I’ve received and it has wonderfully shown me results in about 3 months time. I feel the difference. It’s not only the exercises only but also the community that keeps you moving. I am grateful and thankful for South Asia strong. Keep going and keep growing
I stumbled upon SAS utterly hopeless with chronic injuries picked up in previous cricket seasons. Now overweight following inactivity and poor eating habits, I needed something special and I found it!
Since starting the programme I have lost a total of 15.5 kilos, gained a lot of strength (I was DB pressing 10kg when I started, now 24kg) despite being at my absolute lightest (68.5kg)…and I’m still not done!
Throughout this time period, I was still able to continue eating my favourite South Asian foods e.g. masala omelettes and chicken karahis which was amazing. The meal plans are brilliant and adaptable, everything is easy to follow and you become very cognisant of what quality nutrition / training looks like. This entire set up has been life changing for me, I especially love the simple interface, and group chat.
Thanks Gurneet for your support and I’m looking forward to completing phase 1 soon and starting a gaining phase! I still can’t believe the pic on the left was me!! If you’re serious about changing how you look and feel, honestly don’t even think twice and just join!!! I’ll update this review when I hit 12% BF, I'm currently at around 13.
I'm a shift worker that was struggling to build a solid routine and structure to my workouts. Was generally fit cardio wise but a newbie to weights and SAS helped build a solid foundation to cut pounds of fat and build a base understanding of workouts and muscle and strength gains.
Helped me lean out and get healthier while learning how to build my own routines and meal plans to fit my busy life.
I reccomend the program to anyone that is starting out their journey and wants to learn a solid foundation but also have the flexibility to grow in their journey to getting stronger!
I grew up very skinny with terrible body composition. In high school, I developed manboobs and focused entirely on my academics. My physique became awful, soft, and trim. I tried doing the 5x5 program in high school, followed by other programs on and off in college. I never saw decent progress and was quickly overshadowed by my other friends. This dropped my confidence immensely, and I accepted it as fate.
I found Gurneet through Instagram. Just a few months on Gurneet's program has completely changed my life. I'm no longer insulin resistant and have an excellent Phase 1 lean physique ready for the muscle-building phase. His methods are very beneficial. Coach Jas is also an incredible motivator.
I'd recommend his program to anyone with similar struggles...
The workouts planned are really easy to follow and don’t feel overwhelming. Really enjoyed them and I could feel and see the difference in my body and do recommend this to everyone 10/10.
The workouts planned are really easy to follow and don’t feel overwhelming. Really enjoyed them and I could feel and see the difference in my body and do recommend this to everyone 10/10.
I was mostly a runner before getting introduced to SAS workouts and while I had done keto before I had a hard time keeping the weight off . Would always gain the weight after stopping keto diet. SAS helped me actually understand the benefits of resistance and weight training and how to tune macros based on activity level and weight goals. I’ve lost about 30 lbs (168 lb to 140lbs) but have gained a ton of muscle. I would highly recommend this program to anyone looking to make a lifestyle change for improving their health and actually feeling great with more energy through the day!
I had tried multiple dieting and lifting programs before finding out about South Asian Strong. I was recommended onto it and knew about it for over a year before actually deciding to give it a go. Prior to working with South Asian Strong, it was difficult to maintain a diet consistently for over 10 weeks. I would constantly start out strong until I faded, it was unsustainable.
The trainers at South Asian Strong put in work on developing a meal plan and lifting routine that definitely works. I dropped 15 pounds within the first phase of the program while still getting stronger in the gym.
While going to the gym was never my issue, dieting was always the harder aspect to manage. With the dieting program with South Asian Strong, I am able to eat foods that I was previously not touching. I am able to lose weight while still eating rice, pasta, and other carbs I love.
Was very skeptical at first about the knowledge being shared within the program, but the research and logic is clearly explained. Additionally, I cannot argue with clear cut results when it comes to me dropping body fat percentage, while getting stronger and actually looking forward to my next meal. Instead of eating chicken and rice daily, having the ability to incorporate creative fun meals has had a major improvement on not only my body, but my mental state and positivity as well.
Can’t say enough good things about South Asian Strong! Amazing program that works. Wish I found it earlier for sure.
Before I couldn't motivate myself to stick to a strict diet and would always end up bulking to a point of a disproportionate mid-section vs looking built. Especially as a vegetarian, any diet plans I would look up before would all be around typically "Canadian meat" diets that were not helpful.
The SAS team helped me to address my goals of gaining weight and cutting down to a healthy level where I was satisfied with my muscle growth and physique while also generally feeling much more healthy and having overall better eating habits. The on demand coaching help with both nutrition and training is exceptional and would recommend it to anyone that just needs that extra help to get into the best shape possible!
Just like everyone i always wanted a fit nice looking body, went to gym here and there but never had that proper guidence.
The founder of south asian strong, i knew him from before he and watching him grow into this business got me intrested in what he has too offer. Too my surprise my workout sessions were designed right according to my needs and goals. Each workout brings you closer too your goal because these guys put alot of study into designing workouts according too your body type/goal. I reccommend this to people who are serious about transforming there life into healthy life style, they alter the program for each person instead of putting multiple people on the same plan. I leaned alot from mt program and reached levels of fitness which were dreams before. I am still working on my self with south asian strong and will stay with them till i reach my ultimate goal of low body fat . Another great thing about the program is they actully monitor your diet on daily basis and let you know if you need to alter it, the app used for the program is no brainer so makes the work easier and exciting. Keep it up south asian strong 🔥🔥
I signed up for Gurneet’s coaching in 2020. It was peak lockdown in India, and gyms were shut. I had gained a lot of weight being at home. We did home workouts and followed a good diet, and I was able to get insanely lean. I have a skinny fat body, and the coaching was tuned for me to lose belly fat and then eventually bulk and gain muscle.
I regularly track calories now, logging each and every meal. And I’ve become smart enough to guess how many calories a meal would have without even searching it up.
Fitness is not just a one time program, it’s a mindset. And Gurneet’s coaching blessed me with a fitness oriented mindset. I workout and maintain a clean diet without a coach now, and it’s only been possible because of what I learnt from the 1 year I was being coached by him.
I’m very grateful for the transformation, not just physical transformation but the mental transformation I’ve had in my approach to fitness. I would recommend this program to everyone who wants to make fitness their lifestyle and transform. You will get results, guaranteed.
I found South Asian Strong online, on Instagram. I read all the fitness articles that were posted and found that his journey and my journey were very similar.
It was like the stars aligned I found a trainer who went through all the same problems I was going through.
After 9 months of consistent training and coaching following the program, during covid so I didn’t have access to a gym about 80 % of the time. I made amazing progress. My progress was so good that a friend of mine also decided to join the training and he too has made and incredible transformation
The nutrition plans are explained well and the work- outs are intense and fun.
I am grateful for the journey. Thank you South Asian Strong 💪🏽
ABOUT ME
ABOUT ME
My name is Gurneet Singh, and I used to be Skinny-Fat growing up.
That means I was skinny everywhere except on my abdomen. Not to mention that I had little muscle to speak of. At the age of 15, I started working out diligently and eating “properly” hoping it would get better. I listened to all the mainstream fitness advice and followed it to the letter.
I got much bigger, stronger, and even leaner, but I still did not look like how I “should” have. Here is me several years later and 40-50 pounds heavier from the ages of 18-20:
Anyone else (non-South Asian) would have had their dream physique by now, right out of a fitness magazine. However no matter what workout program, diet plan or supplements I tried, or however many bulking/cutting cycles I went through, I could not achieve that elusive six-pack, and hence the “ideal” physique I saw in popular media.
And I started to wonder why? READ MORE
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