WHAT IS SOUTH ASIAN STRONG?

The ONLY Step-By-Step Program Meant to Transform The South Asian Body from Skinny and Fat to Curvy and Lean.

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Looking for a men’s program? Click here

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8 Week Phase 1 Transformation

Before: 150lbs

After: 135 lbs

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The Program

Go from Skinny Fat to Fit With Our 3 Step Transformation Plan

Phase 1

Phase 2

Phase 3

Body Recomposition

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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 in the right places!

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Goal

Build Muscle & Lose Fat

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Target

22% Body Fat

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Duration

3 Months+

In Phase 1 Recomposition & Fat Loss You Will:

  • TRANSFORM FROM ANY BODY COMPOSITION DOWN TO 22% BODYFAT
  • GET AMAZING RESULTS IN ONLY 3-4 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!
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$34.99/month

Customize Your Transformation:
Programs Start First Monday After Signup
Subscription is Month-to-Month / No Contract

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.

Lean (COMING SOON)

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OVERVIEW: Burn off that last bit of stubborn fat that your South Asian genes still hang on to around your hips 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.)

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Goal

Lose Stubborn Fat

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Target

9-10% Body Fat

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Duration

4-8 weeks

In Phase 2 Lean You Will:

  • BURN YOUR LAST RESERVES OF STUBBORN BODY FAT THAT SOUTH 
ASIANS CARRY ON THEIR ABDOMEN
  • GET IN BETTER SHAPE THAN YOU THOUGHT POSSIBLE IN ONLY 3-4 WORKOUTS A WEEK
  • FEEL POWERFUL WITH EASY TO IMPLEMENT ADVANCED WORKOUT AND NUTRITION STRATEGIES
  • ACHIEVE YOUR GOALS NO MATTER BUSY YOU ARE WITH OUR FLEXIBLE PLANS
  • BREAK THROUGH PLATEAUS WITH DIET & WORKOUT UPDATES EVERY 4-6 WEEKS!
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Phase 1 - Recomposition & Fat Loss

$39.00/month

In Phase 2 of the South Asian Strong Program you will lose the last remaining stubborn fat on your hips, waist and thighs while retaining the shape you added in Phase 1. Ready to begin?

Programs Start First Monday After Signup
Subscription is Month-to-Month / No Contract

YOUR PROGRAM YOUR WAY

Shape (COMING SOON)

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OVERVIEW: After losing so much fat your body will now is in a prime position to add shape in the form of 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. Do this in the right way and you will add shape onto the areas you want to most!

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Goal

Lean Muscle Gain

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Target

22-25% Body Fat

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Duration

3-6 Months+

In Phase 3 Shape You Will:

  • BUILD UP THE AREAS OF YOUR BODY THAT YOU WANT TO MOST WHILE STAYING LEAN
  • MAKE THE BEST GAINS POSSIBLE IN ONLY 3-4 WORKOUTS A WEEK
  • ENJOY BUILDING YOUR DREAM BODY 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!
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$39.00/month

In Phase 3 of the South Asian Strong Program you will add shape to your arms, hips and thighs while staying lean. After this your transformation is complete.

Programs Start First Monday After Signup
And then your transformation is complete! You’ve learned everything you need to know to build muscle, lose fat and never look skinny fat again!

YOUR PROGRAM YOUR WAY

Wondering Which Phase To Choose?

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TRY OUR QUIZ AND GET YOUR STARTING MACRO RECCOMENDATIONS FREE!

How South Asian Strong Delivers Results

Easy to Follow Transformation Plans:

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Designed specifically to solve the unique issues South Asians face due to their genetics and lifestyle.

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Exercise plans customized to your experience level & equipment access

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Video tutorials for each exercise

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Flexible Meal Plans with both South Asian & Western options for vegetarians and non-vegetarians.

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Workout and Diet/Macro updates every 4-6 weeks to keep you progressing!

*see FAQ for more information

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The SAS program is delivered via a mobile app and short course that contain all the details of your customized exercise and nutrition plan.
Including workout tracking, video tutorials for each exercise, daily meal plans, recipes and more….

Signup for Phase 1 Today

Powerful Training Platform:

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24/7 access to the South Asian Strong App where all your workouts will be delivered and tracked.

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Watch your transformation unfold by tracking your weight, body fat % and more

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Adjustable workout calendar to accommodate busy lifestyles

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Active transformation community where you can ask questions, see other’s progress and exchange exercise, nutrition and lifestyle tips

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Month to month subscription, no contract, results guaranteed*.

*see FAQ for more information

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Frequently Asked Questions

Top Questions

The Program

Workouts

Nutrition

Subscription

Other / General

Are South Asians really different? Didn’t all cultures experience famine, like 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 interaction with our modern environment compared to other ethnicities.

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(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.

What kind of exercise equipment will I need to start?

If you signed up for the ‘Gym’ program then all the workout equipment found in your normal gym with nothing fancy.

If you signed up for the ‘Home’ program all you need is($250-500 investment total, links provided after signup):

  • Adjustable Dumbbells (upto 50 lbs if beginner/novice, upto 90 lbs if intermediate)
  • Pull-up Bar (can be in doorway)
  • Suspension Straps or Gymnastic Rings
  • Pull Up Resistance Bands (Light and Medium)
  • 18-24 inch Foam Roller and soft tissue mobility ball or lacrosse ball
  • Adjustable Bench
  • Cable Pulley Rack Attachment

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.

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.

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.

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 in the group call we will host every weekend or 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.

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 the discord chat as well as hosting the group calls.

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.

Why don't 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 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.

*by completing 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 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 food log(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.

I have a medical/health condition that affects my ability to exercise in some way, can I still do this program?

If you have a medical condition that may affect your ability to exercise we advise that you double check with a relevant medical professional for which exercises they recommend you avoid and which they clear you for.

That said no exercise is necessary and can be substituted as desired within the app by clicking on the substitute button and selecting an alternative.

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RESULTS THAT SPEAK FOR THEMSELVES

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ABOUT ME

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ABOUT ME

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My name is Gurneet Singh, and I used to be Skinny-Fat growing up.
That means I was skinny everywhere except around my belly. 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

Gurneet

QUESTIONS? Contact US

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