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The Handbook

Know why, not just what.

43 short chapters on training and food, the same ones as in the app. Every number names its source.

General information from published guidelines, not medical advice, and not reviewed by a clinician. See a doctor for pain, illness, pregnancy or before hard training if you have a condition.

Part A. Foundations

  1. Welcome to the HandbookWhat this book covers, how its five parts fit together, and how to read its evidence notes and rules.4 min
  2. Safe to startWho can start today, who should see a doctor first, and the signs that mean stop.3 min
  3. How Levlofit builds your planLevels, level checks, the foundation phase and why goals unlock one at a time.3 min
  4. How training worksStress, recover, adapt: why you get fitter, and the weekly amounts that improve health.4 min
  5. Easy, moderate and hard cardioHow to judge cardio effort on a 0 to 10 scale, and how moderate and vigorous minutes add up.3 min
  6. How hard to pushReps in reserve: the simple scale Levlofit uses to set effort on every set.3 min
  7. Learning a liftThe six movement patterns, how to learn a new exercise, and when to add weight.3 min
  8. Warming upA short warm-up that prepares you without draining strength.3 min
  9. Sets, reps and progressHow much to lift for strength or muscle, how to progress, and when to ease off.4 min
  10. Rest between setsHow long to rest, and how the rest timer in your session helps.2 min
  11. Sleep and recoveryWhy sleep is part of training, and how to spot too much fatigue.3 min

Part B. Getting better

  1. One goal at a timeWhy Levlofit builds your foundation first and adds goals as you level up.3 min
  2. Tracking that tells the truthWeigh-ins, tape and photos: what each shows and how often to use it.3 min
  3. Plateaus and lighter weeksWhy progress stalls, how to break through, and when to take a deload week.3 min
  4. Daily stepsHow many steps actually matter, and why 10,000 is not a magic number.2 min
  5. Building habits that lastHow long habits take to form, and why one missed day does not matter.2 min

Part C. Food and body

  1. Food for trainingThe Indian plate, how much protein you need, and the best vegetarian and non-vegetarian sources.5 min
  2. Water, sweat and heatHow much to drink, how to check your sweat loss, and how to train safely in Indian heat.2 min
  3. Carbs, fibre and fatsWhich carbs to choose, how much fibre to aim for, and the fats to keep and to limit.4 min
  4. Vegetarian and vegan proteinHitting protein without meat: the best Indian sources, combining foods, and soya chunks.3 min
  5. When to eat around trainingWhat matters about meal timing, and what does not.3 min
  6. Reading your body numbersWhat BMI tells you, the WHO bands, and what the number cannot tell you.3 min
  7. Calories and energy balanceHow Levlofit estimates what you burn, and how eating above or below it changes your weight.4 min
  8. Losing fat, keeping muscleThe pace that protects muscle, the protein that helps, and what to do when progress stalls.4 min
  9. Gaining muscle and weightHow big a surplus to eat, how fast to gain, and why more food is not more muscle.3 min
  10. Eating too littleWhy Levlofit never sets calories below your resting burn, and the signs that dieting has gone too far.3 min
  11. Supplements that workCreatine, caffeine and protein powder: doses, timing and what they really do.4 min

Part D. Train for your goal

  1. General fitness and heart healthThe mix of cardio, strength and movement that keeps you healthy for life.3 min
  2. Building muscleHow many sets per muscle, how heavy, and how close to failure to grow.4 min
  3. Getting stronger and powerliftingHeavy, practised lifts: squat, bench and deadlift, and how strength is built.4 min
  4. Building an aesthetic physiqueProportions, which muscles shape the look, and pairing training with body-fat changes.3 min
  5. CalisthenicsBodyweight strength: progressions from push-ups to pull-ups, dips and holds.4 min
  6. Mobility and yogaHow to gain range of motion, when to stretch, and what yoga adds.3 min
  7. Kettlebell trainingSwings, goblet squats and carries: big results from one bell.3 min
  8. RunningEasy miles, safe weekly increases, and the 80/20 way to run faster.4 min
  9. HYROX and functional fitnessThe race format, the eight stations, and how to train running and strength together.4 min

Part E. Staying with it, for life

  1. Soreness, pain and injuriesNormal soreness versus pain that needs care, and how training prevents injury.3 min
  2. Missed sessions, travel and busy weeksHow little training keeps your progress, and what to do when life gets in the way.3 min
  3. Training at homeBuilding strength with bodyweight, bands and dumbbells when there is no gym.3 min
  4. Training as a womanLifting, the menstrual cycle, pregnancy and after birth: what the evidence says.4 min
  5. Training after 40Why strength and balance matter more with age, and how to train safely.3 min
  6. Mood, stress and motivationExercise as medicine for the mind, and how to keep going on low days.3 min
  7. Putting it together: your first 12 weeksThe book's main lessons in ten principles, and a sample 12-week journey that uses them.5 min