Pravin Singh

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Pravin Singh I am an online fitness coach, with over 3 years of coaching experience and over 100 transformations, My goal is simple make it your lifestyle

Body fat percentage vs BMI: which one actually tells you if you’re healthy? 🧬Your BMI says “normal” but your clothes, en...
06/10/2026

Body fat percentage vs BMI: which one actually tells you if you’re healthy? 🧬

Your BMI says “normal” but your clothes, energy and blood reports say otherwise? Here’s why.

BMI only uses your height and weight. It can’t tell muscle from fat, it can’t see belly fat, and it was never designed for Indian bodies.

↳ A lifter can be called “obese” on a BMI calculator while sitting at a fit 15% body fat
↳ At the same BMI, many Indians carry much more fat. That’s why the Indian guidelines say overweight starts at a BMI of 23, not 25
↳ Belly fat (visceral fat) drives diabetes and heart risk, and BMI is blind to it

The 60-second check you can do tonight:
📏 Waist ÷ height. Keep it under 0.5.

At Crunches & Curves we track body fat % and waist, not just weight, because fat loss is about what you lose, not how much.

💾 Save this for your next health check-up
📤 Send it to someone who only knows their BMI
💬 Comment “BODY” and I’ll tell you the easiest way to measure your body fat at home

05/10/2026

Trained 6 days a week. But I was missing the bigger picture.
More sessions don’t automatically mean better results.
Training is the stimulus. Nutrition supports the adaptation. Recovery allows you to sustain performance.
And when fatigue starts affecting your sleep, appetite and daily activity, simply adding more exercise may work against your goals.
The lesson? Your training plan should challenge you without making the rest of your routine impossible to maintain.
Train with purpose. Not randomly.
Save this if you’re working harder but not seeing the progress you expected.

5 THINGS QUIETLY KILLING YOUR FAT LOSS 👇You can eat “healthy,” train regularly and still make fat loss harder than it ne...
01/10/2026

5 THINGS QUIETLY KILLING YOUR FAT LOSS 👇
You can eat “healthy,” train regularly and still make fat loss harder than it needs to be.
Not because you need another restrictive diet.
But because small habits can quietly add up:
1️⃣ Ghee without portion control
Ghee can absolutely fit into a fat-loss diet. The issue is quantity. Calorie-dense foods are easy to underestimate.
2️⃣ Drinking your fruit 🍊
Whole fruit gives you fibre, volume and satiety. Juice makes it much easier to consume more calories without the same fullness.
3️⃣ Skipping breakfast… then playing catch-up
Skipping breakfast isn’t inherently bad. But if it leaves you excessively hungry, snacking or struggling to hit your protein target, your meal pattern needs adjusting.
4️⃣ Eating “clean” all week… then overeating on weekends
Your results are driven by what happens across the whole week, not just Monday–Friday.
5️⃣ Trying to burn off everything you eat
More cardio isn’t a substitute for a structured nutrition strategy. Train to create a stimulus. Eat to support the goal.
What actually works?
Portion control.
Adequate protein.
Whole foods.
Planning for real life.
Progressive training.
Consistency.
You don’t need a diet you can follow for 14 days.
You need a system you can follow for months.
If you’re serious about building a personalised approach to fat loss:
DM “PLAN”
and I’ll show you how I structure training + nutrition around your goals, lifestyle and schedule.
Crunches & Curves
Evidence-based coaching for real-life results.

THE ONE NUTRITION HABIT WORTH CARRYING INTO OCTOBER.You don’t need another diet.You need a default — a meal you can rely...
29/09/2026

THE ONE NUTRITION HABIT WORTH CARRYING INTO OCTOBER.
You don’t need another diet.

You need a default — a meal you can rely on when work gets busy, plans change, you’re travelling, or you simply don’t feel like thinking about food.

Build it around:

Protein → eggs, chicken, fish, paneer, Greek yogurt
Carbs → rice, roti, oats, potatoes
Plants → vegetables, salad, fruit
Healthy fats → nuts, seeds, avocado, olive oil

The goal isn’t to eat perfectly every day.

It’s to have a reliable choice you can return to.

Less decision-making.
More consistency.
A system that fits real life.

Because sustainable nutrition isn’t about following a meal plan perfectly.

It’s about knowing what to do next.

Training • Nutrition • Recovery • Accountability

Crunches & Curves
Evidence-based coaching for real-life results.

NutritionHabits - -EvidenceBasedCoaching - BusyProfessionals

ANOTHER WEEK. ANOTHER STEP FORWARD.This week at C&C looked a little different every day.Some hard training.Some structur...
27/09/2026

ANOTHER WEEK. ANOTHER STEP FORWARD.
This week at C&C looked a little different every day.
Some hard training.
Some structured nutrition.
A meal out.
Recovery work.
A little more movement.
And life happening in between.
That’s the point.
Progress isn’t built from perfect days.
It’s built from enough good decisions, repeated consistently.
Train with purpose.
Eat with intention.
Recover properly.
Enjoy your life.
Then do it again next week.
That’s the C&C Standard.
If you know someone who’s trying to build a better routine — send this to them.
Training • Nutrition • Recovery • Accountability

26/09/2026

EATING OUT DOESN’T HAVE TO MEAN FALLING OFF TRACK.
One dinner out doesn’t undo a good week.

What usually causes the problem is the mindset that comes after it:

“I’ve already messed up.”
“I’ll start again Monday.”
“I might as well eat whatever I want.”

That’s where one meal becomes an entire weekend.

A better approach is simple:

Enjoy the experience.
Be intentional, not restrictive.
Make sensible choices where you can.
And get back to your normal routine at the next meal.

You don’t need to compensate with starvation or extra cardio.

You need to understand the bigger picture.

One meal is a small part of your overall week.

That’s what sustainable nutrition looks like at C&C — not avoiding real life, but learning how to navigate it without losing direction.

Progress is built on consistency, not perfection.

TRAINING • NUTRITION • RECOVERY • CONSISTENCY
Crunches & Curves
Evidence-based coaching for real-life results.

EATING OUT DOESN’T HAVE TO MEAN FALLING OFF TRACK.One dinner out doesn’t undo a good week.What usually causes the proble...
26/09/2026

EATING OUT DOESN’T HAVE TO MEAN FALLING OFF TRACK.
One dinner out doesn’t undo a good week.

What usually causes the problem is the mindset that comes after it:

“I’ve already messed up.”
“I’ll start again Monday.”
“I might as well eat whatever I want.”

That’s where one meal becomes an entire weekend.

A better approach is simple:

Enjoy the experience.
Be intentional, not restrictive.
Make sensible choices where you can.
And get back to your normal routine at the next meal.

You don’t need to compensate with starvation or extra cardio.

You need to understand the bigger picture.

One meal is a small part of your overall week.

That’s what sustainable nutrition looks like at C&C — not avoiding real life, but learning how to navigate it without losing direction.

Progress is built on consistency, not perfection.

TRAINING • NUTRITION • RECOVERY • CONSISTENCY
Crunches & Curves
Evidence-based coaching for real-life results.

Address

Kailashpuri Road
Mumbai
400097

Opening Hours

Tuesday 10am - 10pm
Wednesday 10am - 10pm
Thursday 10am - 10pm
Friday 10am - 10pm
Saturday 10am - 10pm

Telephone

+919930411062

Website

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