Custom Training Plan
A structured training split designed for your exact goals and schedule, removing all confusion so you can walk into the gym or home setup knowing exactly what to do.
Evidence-Based Online Personal Training · Sri Lanka
Transform Your BodyWith Science.
Custom workout splits and flexible nutrition blueprints by Coach Ravindu Heshan Silva — engineered for real execution and measurable body change.
- 100%
- Science-Based
- RESULTS
- Driven
- 100%
- Customized
- < 48h
- Delivery
The System
Methodology Built For Execution
Three integrated pillars — training, nutrition, and disciplined execution — engineered to drive measurable body composition change.
Nutrition Coaching
A flexible nutrition blueprint built around your specific goals and local Sri Lankan meals — giving you custom macro targets without strict, boring diet templates.
Weekly Check-ins
Track your own execution without waiting on a coach. A built-in digital journal designed to map your daily lifting data and keep you moving forward week after week.
Evidence-Based Insights
Latest From The Blog
Peer-reviewed exercise physiology, recovery mechanics, and nutrition blueprints by Coach Ravindu Heshan Silva.
Heart Disease and Stroke Aren't Just for Older Adults — The Dangerous Misconception You Need to Unlearn
When heart disease and stroke make the news, fear is not enough. Learn why cardiovascular risk starts with today's habits — and how strength training, movement, nutrition, and sleep build a healthier future.
Want to Age Better? Start Lifting Weights — The Science of Muscle, Skin & Longevity
What if one of the simplest ways to protect your appearance and physical independence as you age isn't another cream or supplement — but building and keeping muscle? Science-backed evidence on resistance training, sarcopenia, skin health, and healthy aging.
FAQ
Questions, Resolved
Direct answers — no vague promises or hidden requirements.
Ravindu Heshan Silva (known as Coach Heshan) is a certified physical fitness trainer holding a BSc (Hons) from the University of Sri Jayewardenepura. He is the founder and head coach at HESHZFIT, delivering science-based online personal training, personalized workout programs, and nutrition plans for clients across Sri Lanka and globally.
HESHZFIT combines evidence-based training splits, flexible nutrition plans tailored to local Sri Lankan diets, and direct 1-on-1 WhatsApp coaching by Coach Ravindu Heshan Silva with a dedicated digital Workout Journal to track progressive overload.
No. Every plan is tailored to your available equipment — full gym, home setup, or dumbbells only. Your split adapts to what you actually have access to.
Yes. Programming is calibrated to your individual baseline and training age. Progression is structured so you build capacity safely without guesswork.
100% digital. Log your weights, sets, and reps in the Workout Journal, then submit progress when needed. Your data stays mapped week after week so execution stays on track.
100% digital and autonomous. You can use our custom digital Workout Journal to log your own weights, sets, and reps, giving you full control to map your own strength gains week after week.
Initial changes typically appear in 14–21 days. Measurable body composition shifts usually occur within 4–6 weeks with consistent execution.