The Low Down on Low Carb and Keto Diets – Is It For You?

The past couple of years has seen a slow but steady rise in the “low carb” or “keto” phenomenon. Every other person you know seems to have experimented with it, or absolutely swears by it for fat loss and health. Add this to the overabundance of information and images of “shredded” selfies taking over the internet with #thatlowcarblife. Does this mean it is the right fit for you?

4 Ways To Add Protein Into Your Vegetarian Diet

You may have wondered,  ‘Is cheese a good protein source?’ or ‘Can I eat eggs for protein even though my doc said they have cholesterol?’ and ‘Daal has protein, right?’. With all the conflicting guidance out there, finding reliable information to answer those questions must have been tough. So, let’s start by answering some of […]


All Diet Endurance Exercise Fat Loss Fitness Indian Kids Kids Lifestyle Mobility & Flexibility Myths Nutrition Pregnancy Running Sleep Strength Stress Uncategorized Vegetarian Women No Gym. No Weights: We Asked a Trainer to Share 5 Tips to Keep Fit at Home Roshini John • November 11, 2020 Should we use free weights or machines? Raj […]

Virtual Nutrition Coaching

Nutrition Coaching The Quad’s INDIVIDUALISED Nutrition Coaching service will help you fix your relationship with food, for life. This 10-week nutrition coaching program is designed to help you achieve your health goals by fast tracking your way to sustainable nutrition. Whether your goal is to lose weight, gain muscle mass or become healthy, through this […]


FAQs General 1. I’m a complete beginner to any kind of workouts – will this be a good fit for me? Absolutely yes! Almost 80% of our community started out at the beginner level. We have dedicated 2 weeks of Foundations Coaching in place to help you master the basics. During this time, you will […]


Testimonials Whether it is The Quad’s BootCampTM in Chennai or QuadVirtual for people all over the world, we’ve worked with 7000+ people everyday in 4 locations inside Chennai, and across 25+ cities worldwide, helping them fall in love with fitness, strength and the pursuit of health. Take a few minutes to go through this page […]

About Us

Our Story It all starts with the way you feel. The way you feel when you try to climb a single flight of stairs, and struggle. The way you feel when those jeans don’t fit anymore. The way you feel when you struggle to carry your luggage, or even your own child. The way you feel after […]


10+ years of redefining fitness for Indians worldwide 30+ member dream team of unbiased experts 7k+ lives benefitted from our methodology 15+ countries with 100s of Indians who love and live by our philosophy 170k+ strong community across social media platforms The Quad’s BootCamp™ Outdoor training like never before, The Quad’s BootCampTM is an evidence-based […]

No Gym. No Weights: We Asked a Trainer to Share 5 Tips to Keep Fit at Home

While their physical locations in Chennai remain closed through this lockdown, they have transitioned to a virtual fitness experience and are currently training more 600 people every day from all over the world, not just India. For Arvind, a strength training junkie and an ultimate frisbee athlete who was into Olympic triathlons and marathons in […]

Why are we getting fat?

Fat loss isn’t easy. Simple, yes. But not easy. Anyone who’s lost fat will tell you that it requires perseverance, determination, and a lifestyle change. Despite not being easy, fat loss can be extremely rewarding. Not only does it improve your general health, but it also makes you feel great about yourself. Sadly, this loss […]