You put in the work.
Your physique and bloodwork should prove it.
You train. You eat reasonably well. But your body composition hasn't changed in years. This is Specialist 1:1 coaching for high-achievers - driven by your goals, built around the life you actually live.
Photo of Karan Kumar
I help high-performing professionals in their 30s shed fat, build visible muscle and improve their health markers so they look and perform like athletes.
I’ve coached 150+ Indians across the world to their best shape ever. They now run half-marathons, HYROX, enjoy beach holidays without feeling conscious about their bellies.
But I wasn’t always a fitness coach.
I spent a decade in the corporate world so I understand your constraints.
Getting leaner and stronger in your 30s requires:
• Structured training
• Precise nutrition
• High-degree of accountability
We build a longevity roadmap for you.
The Upgrade Protocol
A fully personalised body recomposition programme for high-achievers who are already training - and want a specialist to take their physique, bloodwork and performance to the next level.
Structured Training
Strength Training & Conditioning built for your Goals and schedule. Track and improve the metrics that matter - Strength, Vo2 Max, RHR etc.
Nutrition Coaching
Smart, balanced eating built around your food preferences, travel schedule and social commitments. No crash diets.
Sleep and Stress
Sleep protocols, Cortisol management and recovery strategies. Because no training plan survives chronic stress unchecked.
Bloodwork Guidance
Guidance on which tests to get, how to read them and what to do with the results.
Habits and Mindset
Building systems that outlast motivation. Behaviour change rooted in how you actually live. Total Identity shift.
Accountability
Regular check-ins and support throughout the week. Plan adjustments when life changes.
Your journey with The Upgrade Protocol
Pre-enrolment
Strategy call to understand your goals, history and lifestyle. We confirm fit before anything else.
Onboarding
Baseline audit, Detailed Goal-setting and your fully custom plan built before day one.
Active coaching
Execute the plan, track progress with weekly check-ins, real-time adjustments and ongoing support as life happens.
Lifestyle Integration
Goals achieved. Systems are established. You understand your body. Coaching shifts to fine-tuning and long-term planning.
Graduation
You leave with a framework that works for the rest of your life - not dependence on a coach.
Real transformations from
real professionals.
"I am incredibly proud of my progress. I went from 0 to 8 pull-ups and recently ran a 15k. My clothes fit great now - I've lost fat in all the right places. There has been an exponential improvement in my discipline. Overall, I'm thrilled with the massive improvements in my daily energy levels and my overall body composition. Karan focuses on slowly building habits for a long-lasting, high-impact lifestyle change. He has been the perfect virtual companion on this fitness journey."
"I had been consistently working out for 3+ years but hadn’t seen material changes in my physique. 12 months later, I am my strongest and leanest version at 40. The gentle nudge that Karan as a coach can provide without being too pushy works great. Hiring a coach like him has been one of my best investments - Best RoI you can get!"
"I approached Karan when I was 18 months postpartum and struggling with my fitness & weight, despite working out and trying to eat mindfully. With Karan, I found what works for my body - both in terms of lifestyle and working out. He debunked several of my myths: like women shouldn't be lifting too much weights. My biggest achievement has to be how confident I feel in my body. I feel fitter, more energetic & leaner. I've also lost 11 kgs so far. Working with you has changed so many perspectives that I held. I'm glad I found you!”
"I lost 11kg in 7 months and built muscle. I am absolutely amazed to get visible abs at 39! Karan has made me aware of how to eat for fueling my body, burning fat and performing better. I am able to track my progress week-over-week. My Vo2 max and Resting ehart rate have improved massively.""
"I spent 3 months asking ChatGPT for workout plans. Nothing replaced having Karan in my corner - someone who knows my history, my stressors, and adapts in real time."
Why a specialist makes
all the difference.
There is no shortage of coaches, apps and free advice online. Here is what sets specialist coaching apart from everything else you have tried.
| Feature | 9to5Fit 1:1 with Karan | Gym PT In-person trainer | Fitness App Fittr, cult.fit etc. | Generic Advice ChatGPT, YouTube |
|---|---|---|---|---|
| Fully personalised plan | ✓ | ~ | ✕ | ✕ |
| Understands corporate life firsthand | ✓ | ✕ | ✕ | ✕ |
| Nutrition coaching | ✓ | ✕ | ~ | ~ |
| Bloodwork analysis | ✓ | ✕ | ✕ | ✕ |
| Hormonal and metabolic health | ✓ | ✕ | ✕ | ~ |
| Sleep and stress protocols | ✓ | ✕ | ✕ | ✕ |
| Understands NRI lifestyle | ✓ | ✕ | ✕ | ✕ |
| Weekly plan adjustments | ✓ | ~ | ✕ | ✕ |
| Habit and mindset coaching | ✓ | ✕ | ✕ | ✕ |
| Longevity and healthspan focus | ✓ | ✕ | ✕ | ~ |
| Apply Now |
✓ Included ~ Partial / varies ✕ Not included
Ready to start?
Fill in the application.
Takes about five minutes. Tell Karan about your goals & challenges - he reviews every application personally.
What happens next
Your goals, current routine, schedule and what has not worked before.
Personal review within 48 hours. No automated emails, no sales team.
A 30-minute conversation to confirm fit and discuss next steps.
Your custom plan is ready before Day 1.
Spots are intentionally limited. Every client gets direct access to Karan - not a template or an assistant. If you are unsure, applying is free and there is no obligation after the strategy call.
Prefer to reach out first?
Metabolic health, training, nutrition and mindset
for busy professionals.