Planning things out (diet, excercise routine and goals)

Make sure you have read all the basic info about how our body works.

Now it's time to apply this knowledge into practice. Let's go ahead step by step
  1. Create an exercise plan
    Keep the basic principles in mind. Avoid Cardio. Weight lifting three days in a week is good to start with.

  2. Sample routine (in the GYM)
    Start with warm up exercise. Push-ups and bodyweight squats 2 reps for 30 seconds each. Then start with lifting weights.

    Start with upper body exercises. Do not more than 5 repetition in as long time as possible. Try to opt for higher weights. (to your capacity!)?


  3. Sample routine (with equipment at home)
    the old simple dumbbells and barbells can get you good results as you would get in the gym.



    Create a plan that is suitable and comfortable for you. But try to follow the basic principle of lifting heavy weights in more time and do less repetitions.


  4. Sample routine (using just bodyweights)

    Do two push ups (note: take at least 3 minutes in doing one rep. This might sound funny but it pushes the body to the extreme and gets best result)

    If you do it the popular way (increasing number of push-ups) it won't stress the muscle fibers which will not get you good results henceforth.

    Pull-ups (for back)
    Pull ups is one of my favorite exercise it stretches the body. While doing pull ups you can not only get a great back but also good shoulders and arms.

    Squats
    Builds persistence and helps in building strength. It helps in creating sustainable growth and development of the thigh muscles.

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