FAQs | My Site

ABOUT QUANTIFIED NUTRITION

At TWK the diet plans given follow the principles of quantified Nutrition. It's a method of assigning a calorie value to the food in the raw before cooking it or consuming it. This involves measuring it on a food scale and then consuming it.

Why Quantified Nutrition?
Quantified Nutrition ensures accuracy in the calories assigned in the diet chart. Eg 1 roti (Indian Flat bread) could mean 1 small palm sized one made with 25 gm of wheat flour or it could be a huge 50 gm 'Poli ' made in Maharashtra. If the diet chart says 40 gms of wheat flour, it remains just that any where in the world. It helps both the client and the coach to be on the same page and makes monitoring and control very easy. It becomes very easy to create a deficit or surplus as needed. What you cannot measure and track you cannot control. it eliminates guess work and keeps it scientific.

My clients are expected to follow the guidelines of Quantified Nutrition with respect their diet.

WHAT IS THE EXACT PROCESS THAT TWK FOLLOWS?

We follow quantified nutrition. This process needs one to measure the food in the raw before cooking it. This way we are able accurately ensure that you are eating according to your goals. It's a scientific method to sure shot fat loss/ muscle gain. This means separate cooking is needed to be done by the mentee so that he / she eats exactly as per his/ her needs for best results.
IS THIS AN ONLY DIET PROGRAM OR DO I HAVE TO FOLLOW AN EXERCISE ROUTINE?

A sound transformation happens when exercise is an integral part of the process. This is a complete package, it looks at diet, exercise, and your overall activity levels. So, yes one has to exercise during the course of the program
IS IT POSSIBLE TO PUT MY PACKAGE ON HOLD FOR MORE THAN A MONTH?

We believe in providing you the flexibility to put the package on hold due to unforeseen circumstances. We allow a one-time package hold for a maximum of 2 weeks on our Nutrition & Training packages. However, please note that once you've done this, you will not be eligible for any additional extensions.
IS IT MANDATORY TO HAVE AN ACTIVE GYM MEMBERSHIP DURING THE PROGRAM?

A gym membership is not mandatory for following our programs. Many of our clients have transformed with home workouts and a quantified diet. We do encourage you to resistance train regularly. As a by-product of it, your strength improves and you may be encouraged to buy a few home equipment and weights which will last you for a lifetime and ensure that you can safely exercise from the comfort of your home.
ARE SUPPLEMENTS MANDATORY

Not at all! As far as possible, we encourage you to derive your nutrition from whole foods. However, in certain cases and only if you are okay with it, we may suggest the use of certain supplements to help you meet your protein requirements and other nutritional needs.
HOW MUCH TIME DOES IT TAKE FOR US TO UPLOAD DIET AND WORKOUT CHART?

Once you have shared your details during the enrollment process, your nutrition and workout charts will be uploaded within 48 hours.
I ENJOY MY DAILY MORNING WALKS, IS THAT CONSIDERED EXERCISE?

Walking is very good and increases your overall activity. However, when the body loses weight, along with fat and water, it also loses some amount of muscle. Lean body Mass is your muscle mass that is metabolically active and it has to be preserved as much as possible. To preserve that, we encourage resistance training at least 3 times a week along with staying active with the walks that you enjoy. In a nutshell, walking alone is not enough, but walks are needed to increase overall activity.
AFTER COMPLETING MY PROGRAM, WILL I GAIN BACK THE WEIGHT?

Fitness is a journey; not a destination. After you complete the Program with us, your coach will give you tips for Weight Management which help you stay on track and remain in the condition that you left us. The objective isto continue to stay fit asfitness and eating right is a lifelong process and not a one-time all-out effort. Maintenance also needs effort and you will have to continue to eat right, exercise, and keep yourself active too.
WHAT EXACTLY IS YOUR APPROACH TO ACHIEVING FITNESS GOALS AND TRANSFORMATION?

At Transform with Kavita, we follow Quantified Nutrition and need Resistance training to be incorporated into your routine. Quantified Nutrition involves measuring food and eating according to your macros {macronutrients}. Resistance training means using either the body and or external weights as resistance for your workouts. You will begin to appreciate the science behind the approach to the transformation as we go along with the program.
I LIVE IN A JOINT FAMILY, MANAGE THE COOKING FOR EVERYBODY, HOW CAN I GET RESULTS ON YOUR PROGRAM?

We understand your situation. Everybody has their own unique household situationand we have to work with what you have. We have several strategies to help you with that, but you may need to work harder to see that your nutritional needs are met along with taking care of your family.
IS YOGA CONSIDERED TO BE AN EXERCISE?

In the case of yoga, it improves your overall flexibility, improves range of motion, reduces stress, and improves mindfulness, all very positive and beneficial. Resistance training has to be added to your routine.
HOW MUCH WEIGHT CAN I LOSE/ HOW MUCH MUSCLE MASS CAN I GAIN DURING THE PROGRAM

Your individual transformation depends on several factors - your age, genetics, lifestyle, dietary habits, sleep pattern, stress levels, and many others. To give a very rough rudimentary calculation, 0.1 to 0.5 percent of your body weight can be expected to be lost within one week, however, varies from person to person. Many beginners experience body recomposition that is when you lose fat but gain muscle, therefore there is no change on the scale but there is inch loss and overall appearance isleaner. The most important factor, however, is your trust and commitment to the process, adherence to the routines, making lifestyle changes over short-term results/ gains, and honest open communication with your coach.
HOW OFTEN DO I GET TO CONNECT WITH MY COACH?

Your coach Kavita will review your progress every week. This call will be scheduled and will be on the same day of the week for the entire duration of the program. We are your guide on this transformation journey and will help you in every possible way. Therefore in addition to your weekly calls, you can also text your coach via WhatsApp during the working hours of the week: Monday to Friday. She will answer your queries within 24 to 48 hrs at the latest. Your transformation means everything to us, we make sure to make this journey sustainable by providing dollops of motivation, information, and education all throughout the program
I NEED TO TRAVEL FOR MY WORK WHERE I HAVE NO ACCESS TO HOME FOOD. HOW WILL I ACHIEVE MT GOALS ON YOUR PROGRAM?

The whole point of a transformation is that it should be sustainable and integrated into your lifestyle. At the same time, when you're tracking your calories, it's hard to get good results without good control of the diet. Estimating caloriesfrom outside food is also difficult. We understand your need to travel and so we have several strategies to solve this problem. For eg; we can zig-zag your approach by looking at a fat loss on the days that you have access to home food and maintenance when you travel. This is only one of the several approaches that we can follow. We got your back…relax, we only need your 100 percent to this process, that's all.