2nd day

TUESDAY EXERCISE - SHOULDER WORKOUT

A. Warm up your body with simple exercise and you can go for 4 to 5 min of cycling(optional)

B. Before workout do some push-ups and pull-ups 2 to 3 sets.

BELOW VIDEO OF MR. GURU MAN WILL GUIDE YOU A RIGHT POSTURE TO PICK THE WEIGHT FOR SHOULDER

 It is in Hindi if you have a problem in understanding the language you can click here and watch the chest workout training in English.

POINT TO BE CONSIDER DURING SHOULDER EXERCISE

A. Straight your back properly while doing shoulder exercise.

B. Take dumbbell high and straighten your arms.

C. Do 4 to 5 sets with 8 to 10 reps of each 5 exercise of the shoulder.

D. Go for lightweight in the starting afterward you can raise to high and do use of supporter belt.   

1st DAY

MONDAY EXERCISE - CHEST WORKOUT

A. Warm up your body with simple exercise and you can go for 4 to 5 min of cycling(optional)

B. Before chest workout does some push-ups and pull-ups 2 to 3 sets.

BELOW VIDEO OF MR. GURU MAN WILL GUIDE YOU A RIGHT POSTURE TO PICK THE WEIGHT FOR CHEST  

 It is in Hindi if you have a problem in understanding the language

you can click here and watch the chest workout training in English.

POINT TO BE CONSIDER WHILE DOING EXERCISE  

A. For a start pick up less weight as your body allows you.

B. Do sets of 3 to 4 with a rap of 7 to 8.

C. Never focus on heavyweight it may cause you major injure to your body. 

D. Always take 1 to 2 min of a break after one exercise.

E. In between taking a little - little water during the workout.

F. Encourage yourself and others to for the gym.
G. Keep it in mind that it will also train your triceps muscles. 
H. Doing with the chest exercise after 2 weeks and so on you can increase the weight for muscle growth.   

GYM SCHEDULE FOR BEGINNERS

6 DAY WORKOUT ROUTINE

Most people follow their own routine, they are not right and I am not wrong. As I follow this because it is more effective and shows its result. 

MONDAY - Chest day.

TUESDAY - Shoulder day

WEDNESDAY - Leg day, Arm exercise

THURSDAY - Biceps and Triceps day

FRIDAY - Back Muscle, 

SATURDAY - Cardio exercise

SUNDAY - Rest day

#Point to keep in mind for the beginner 1 week you can do mix exercise from the above once to open or warm your muscle.
- At the start of any kind of exercise you have to warm your body properly without it, it will lead to the major injury to your body.

-You have to follow the same routine as you fix once throughout your gym training.

-Main focus you have fixed on the posture while picking up the weight.
-Give a gap of 2 -3 min after every exercise. 

-Never miss any day, Be consistent.

-Take proper diet and sleep according to the workout.

-Listen to your trainer carefully.

-Always increase your workout by 10% weekly.

-Every part of your muscle, you have to do 5 different exercises of the same muscle per day.

-Don't waste your energy on one exercise. 
Let's begin with 1st day and so on - 

WHAT TO EAT WHAT NOT TO EAT !

IMPORTANCE OF SOME CHEMICALS WHICH HELP TO BUILT OUR BODY 

A. Amino Acid 

    Amino acids are the building block of the body. When it reaches the body it breaks down into protein. They are classified into two essential and non-essential amino acids. Further, they have 20, Main to consider while taking or buying any supplement is ' essential amino acids '  

B. Protein
   Protein is the building block of muscle, cartilage, skin, and blood. It helps to make hormones, enzymes, and other body chemicals. Its a 'macro-nutrient' relatively body needs it is in a large quantity. 
1. High-protein->weight loss->for short term->stored fat->surplus amino acid excreted lead to weight gain.
2. Low-protein->Celiac disease->IBD->Muscle wasted.

C. Carbohydrates(carbs)
    It serves a key function in the body. It provides you full of energy for your daily tasks throughout the day and it is the primary source of high brain energy demand. Carbs are a special type of fibers, which lose the risk of heart disease and diabetes. 
# Make a note:- fibers can't digest by the body. Carbs are broke down in sugar molecules but fibers can't. Instead, it regulates the body to use sugar and keep the blood sugar in check.
1.high-carbs->high blood sugar level->more insulin->more fat->diabetes.
2.low-carbs->insulin level down->shed excess sodium along water->burn stored fat->loss fat->harm in long run.
    
D. Fats
    Dietary fats provide energy to your body and support cell growth. it helps to protect your organ and keeps your body warm. It helps your body to absorb vital nutrients from food and produce important hormones. It also fuels sources and a major source of stored energy. It's divided into 2 parts ' saturated and unsaturated '.  
1. High-fats->heart disease->chronic disease
2. Low-fats->increase in cholesterol in your arteries

#Addition knowledge about calories
 Gram calories is the amount of heat energy needed to raise the temperature of one gram of water by one degree celsius. It is the unit of energy that your body is needed. As Protein contains 4 calories, Cabs contain 4 calories, Fats contain 9 calories.    
     

BE ORIGINAL DO NOT COPY OTHERS

BENEFIT POINTS WHILE ENTERING IN GYM 

WHAT YOU HAVE THAT SPECIAL DON'T COMPARE WITH OTHER

A. Never focus on what others are doing.
B. Focus on that what you are doing and whats your body needs from you.
C. Go with the flow, do not hurry in doing the exercise. 
D. Do not pick a heavyweight. Choose weight according to the capacity of your body.
E. From my experience with less weight that you pick in the gym and in the right posture you will get a strong and healthy figure. 
F. Follow a routine for a gym on a fixed time. fix a proper workout schedule throughout the week.
G. Eat and Sleep according to the requirement of your body. As sleep a day for a boy 6-7 hours and for girls 7-8 hours. Moreover, keep in mind while eating anything check its ingredients and quantity that the most important for your body.   

LET WE TALK SOMETHING ABOUT DIET AND PROTEIN

A. Listen to the trainer and he/she will guide according to your body.

B. Search yourself on the diet on google and youtube. 

C. Eat healthy veggies and fruit throughout the day. 

D. Never take the steroids on your own, I will recommend you to not to take at all. As steroids weak your nerves and it will change your metabolism system, which will affect in the future. 
E. For a first go, eat your normal diet after 3 to 4 weeks set your proper diet freak plain according to your freaking workout.
F. Eat in such a way  in descending order Morning>Afternoon>Night
G.Eat less in the night as much as you can. But don't forget to eat snacks in the evening for proper detail follow my page.   

BE FIT

    BE HEALTHY THROUGHOUT THE DAY

Morning Tips:-

       Normal Routine For All -

• Wake up before the sunrise. 
• Drink 4-5 glass of water.
• Stay away from the phone and social media.
• Meditate for 10 to 15 min.
• Think of some happy and beautiful memories 
• Do some morning exercise daily  
• Go for jogging.

Diet To Lose weight -

A healthy diet you have to take care of, If you going to reduce your weight.

                                     View to this site. 

Diet To Gain The Weight -

The healthy diet you have to take care of, If you going to gain your weight.

                                       View to this site.