PRELIMINARIES FOR A NEW GYM GOER.......a complete routine

The routine given here is ment for those people who have just joined the gym and are not able to carry heavy weight and are not able to perform the critical excercises. This workout routine will help them to get into shape, increase strength, and will help them to attain a greater heights in future. This routine is not meant for only the body-builders. Those who just want to concentrate on maintaining a good physique with a good shape they can carry on with this routine everytime. Those who realy want to attain a greater height must continue this routine for 1 to 1and half months and then switch to the next level of the routine which will be published here soon.

The routine is devided over six days a week:-

MONDAY, WEDNESDAY, FRIDAY-


LEGS AND CHEST :-


LEGS-


1) BODY WEIGHT SQUAT -  4 to 5   sets of   50 to 100 reps

2) LEG PRESS  -  4 to 5   sets of   25 to 30 reps

3) THIGH CURLS -  4 to 5   sets of   15 to 20 reps

4) CALF RAISES -  5 to 6   sets of  20 to 30 reps

CHEST-


1) PUSH UPS -  4   sets  of    10 to 15 reps

2) FLAT BENCH PRESS -  5 to 6   sets of   10 to 15 reps

3) CHEST PULLOVERS -  5 to 6   sets of  10 to 15 reps

4) CHEST FLIES -  5 to 6   sets of   15 to 20 reps



TUESDAY , THURSDAY, SATURDAY-


BACK , SHOULDERS , AND HANDS :-




BACK AND SHOULDERS-


1) CHINUPS -   5 to 6   sets of   10 to 15 reps

2) BACK CABLE PULLING -  5 to 6   sets of   15 to 20 reps

3) T- BAR  or  CABLE ROWING -  5 to 6   sets of   10 to 15 reps

4) BACK PRESS -   5 to 6   sets of   10 to 12 reps


HANDS-


1) PARALLEL BARS -   5 to 6   sets of   10 to 12 reps

2) CLOSE GAP PUSHUPS -  6 to 8   sets upto failure in each set

3) BARBELL CURLS - 6 to 8   sets of   15 to 20 reps

4) WRIST CURLS - 5 to 6   sets of   15 to 20 reps


PICTURES OF WORKOUTS GIVEN ABOVE :-


1) BODY WEIGHT SQUAT

2) LEG PRESSES

3) THIGH CURLS

4) CALF RAISES

5) PUSHUPS

6) FLAT BENCH PRESS

7) CHEST PULLOVERS

8) CHEST FLIES

9) CHINUPS

10) OVER HEAD CABLE PULLING

11) T-BAR or CABLE ROWING

12) BACK PRESS

13) PARALLEL BARS

14) CLOSE GAP PUSHUPS

15) BARBELL CURLS

16) WRIST CURLS

NOTE:-


THE ROUTINE GIVEN ABOVE CAN BE FOLLOWED BY THOSE WHO ARE AIMING TO DO BODY BUILDING IN FUTURE AND JOINED THE GYM NOW AND CAN ALSO BE FOLLOWED BY THEM WHO AIM OF MAINTAINING A GOOD PHYSIQUE IN SHAPE.  THOSE WHO DONOT AIM FOR BODYBUILDING CAN FOLLOW THE ROUTINE ALLTIME AND THOSE WHO AIM FOR SOMETHING BIGGER WILL NEED TO CONTINUE THIS ROUTINE FOR 1 TO 1 AND HALF MONTHS AND THEN FOLLOW THE NEXT LEVELS WHICH WILL BE UPLOADED HERE SOON.

A GENERAL WORKOUT ROUTINE....its for all

THE ROUTINE TO BE FOLLOWED EVERY DAY:-


1) LIGHT JOGGING - 15 TO 30 MINUTES

2) FAST RUNNING - 10 TO 15 MINUTES

3) BODY WEIGHT -   3 TO 5 SETS OF 20 TO 30 REPS
    SQUAT

4) INCLINED SIT-UPS - 4 TO 5 SETS OF 20 TO 25 REPS

5) LEG RAISING - 4 TO 5 SETS OF 10 TO 15 REPS

6) PUSH-UPS -  4 TO 5 SETS OF 10 TO 15 REPS

DESCRIPTIONS OF ALL THE ABOVE EXERCISES:-


LIGHT JOGGING :-

The light jogging increases stamina and increases the energy level to a great extent. It should be done without any break.
To reduce excess of callories it can also be done empty stomach. But if you are intaking anything before jogging it should not be heavy.


FAST RUNNING :-

The fast running is like a boo to your stamina. It burns a great amount of calorie. It also shapes up the legs and  puts a great pressure on the abdominal section.



BODY WEIGHT SQUAT :-

This the best exercise for the thighs. It gives them strength and shape.


CALF RAISING :-

This gives strength as well as shape to the calfs.



INCLINED SIT-UPS :-

This is a great exercise for the abdomens. This is one of the most favourite and common exercise for any sports man.


LEG RAISING :-

This exercise gives a good amount of pressure on the lower abdomens and makes them strong and gives them shape.



PUSH-UPS :-

This one of the most exercises. It works on various muscle groups.
The effective muscles are i) CHEST ii) SHOULDERS iii) BICEPS iv) TRICEPS
It is considered to be a good upper body exercise.
It increases power and also gives shape.


GENERAL INSTRUCTIONS :-


1) IT IS BETTER NOT TO DO THE EXERCISES IN FULL EMPTY STOMACH.

2) IN CASE OF ANY INJURY STOP RIGHT THERE AND DO CONSULT A DOCTOR.

3) A WEEKLY MASSAGE IS RECOMMENDED. BUT IF IT IS NOT POSSIBLE THEN TAKE A   WHOLE DAY REST ONCE EVERY WEEK.

FITNESS FOR OUR TINY TOTS......the start of fitness

The group about which i am going to discuss today is that group who remain under our knees and get all our love and affection. They practicaly donot need any exercise or fitness routines or any diet chart. They live freely and are free from all kinds of afright and anxiety. Yes, I think you all have guessed it right it is our children.
            But what is happening now a days is that we some how in the name of care are doing a great harm to these flowers. I definitely donot say that over loving or fullfilling every needs is harming them. But i am pointing towards the way we are doing it.
            I have my fitness department and i will definitely stick to that only. Now a days our children are also becoming a part of this competetive world from a very early age and in a way to prepare these children for this world we are forgetting some of the basic things which may be a bit offbeat but can definitely boost their power to a great extent. The two of the most neglected factors i would like to discuss here.

1) FOOD:-
Many of us get confused as this topic arises because some or the other ways we are providing our children with all the good foods we can, which he /she likes. But we forget one of the most important thing and that is
" GOOD FOOD IS NOT GOOD ALWAYS ".

Yess and this the truth infact the hardest truth. Now a days children are geting prone to fast foods whom we can call junk food in the ignorance that what a harm these delicious evils are doing to them.
We elders are providing these to them knowing everything. The problem has grown so large in some countries that children have started making choices between the staple food and the junk one.
These are influencing them more and more. and the results are dangerous like OBESITY, HIGH BLOOD PRESSURE, HEART PROBLEMS etc..

But the biggest truth is that we still are not realising this. I dont say that they should be avoiding all these stuffs for ever but i am just askin to check these till the situation grows worse.
Children eat these for their taste but on the other hand these are making them lazy and more unfit and the problem arises when they get to the age of 18 or 19. And at that time this becomes a habit for them and they willingly too can not stop them and in the way the situation grows more worse and worse.
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2) EXERCISE:-
The second and another most important problem is lack of exercise. Our children definitely donot need to exercise nor they need to follow any fitness routine. But exercise for them means their palying. I must specify i am not talking about vedio games or any kind of indoor games. The game which i mean is any outdoor game. Their is no specification for that, it can be anything from hide n seek, to cricket, soccer, anything.

Playing with friends , shouting will in a way keep them cheerfull always. Their zeel and enthusiasm will be maintained for anything.
Researches even tell that playing outdoor games even make children sharp and increases their capability of learning.
Playing will keep their body fit and will improve their resistence towards any disease.
...
The problem arises when their is no place for such kind of outdoor games. then also we have good options open for us .

We can take our children to any children gym where they will get all those things to make their every body part work .and in a small place they will even enjoy the company of their peer ones.

We can take our children to some yoga centre also. This will not only help them to keem their body fit but also help to increase their mental capability.
Besides these their other options too like DANCING, MARTIAL ARTS, etc..
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Thus we find that their are so many ways we can take care of our child in a more better way we do. Though we must keep our aim to place our child at front of this competetive world but we must not forget one big saying
                                                " HEALTH IS WEALTH "

THE DISCIPLINED LIFE.........OUR FOOD

The foremost need to get a good body and a healthy mind is to lead a disciplined life, which now a days all of us donot do. The discipline word itself panic many of us that what it will cost to us..whether it will make us to compromise from all our favourite things or will it cut us from all the worldly fantasies.
But if i tell you the rules many of you would be surprised that just keeping certain things in mindwe can all succed in maintaining a good and disciplined life..
Let us start from the basic thing "Our Food"......
Now a days we all are so busy in our every work that the least we take care of is our food..but we forget the smallest thing that the major role to keep our body fit is played by our food..well many of us will now say that when will we get this time to take care of our food..
and here I give you the solutions...................................................
1) STAY AWAY FROM JUNK FOOD- 
Many of us have already heard this from many and i am sure that they have already tried this too. But the problem arises because these junks are so delighting and so mouth watering that its unavoidable.
   Now i give you the solution....Skip all kinds of junks for 5 days and at the weekends get out of the routine.
i hope this will satisfy your both needs.
2) PREPARE THE WHOLE FOOD FOR THE DAY TOGETHER-
When we will skip the junk then the problem will arise that what to eat in those work breaks. I would suggest you to prepare your whole meal for the day together and divide them as per your breaks and carry them with
you in air tight containers..If someday you miss to prepare the whole day meal then never do you try to make up with any fast food, i would suggest you to full fill it by a pack of glucose biscuits.
3) ADD A WHOLE LOT OF VEGETABLES IN YOUR DIET-
Vegetables the most common of the food products hated by many specialy children and youngsters but it will be good if you keep this disliking away and eat them just for the sake of your body. Add a lot of lightly cooked vegetables in your daily diet, this will help your body to fullfill its calorie need without making you complain of your extra weight.
4) ADD A GOOD SOURCE OF PROTEIN IN YOUR EVERY DAY MEAL-
Protein is very much needed for our body. It help our body tissues to grow and repair. It is needed for all of us. A good source of protein can be fish, meat, eggs,and pulses.
It must be included in our everyday meal. and it will be good if we donot cook them spicy because it destroys many of the vital nutrients.
5) DONOT NEGLECT THE FAT INTAKE-
Though it is the main reason behind making many of us called obess but still it is very much needed by our body and we should be very cautious about their intake.One to Two spoons of fat a day is enough for a common man. The source of fat may be vegetable oils, butter, ghee, but please avoid all kinds of hydrogenated fats like Vanaspati..
6) INTAKE GALLONS OF WATER-
The most important thing which must be taken care of in any situation is your intake of water daily.
70% of our muscles comprises of water , it helps in regulation of ions in our body and also helps in a good asimilation. for this i would sugest you to drink a glass of water every hour.
7) AVOID OVER COOKING OF FOOD-
This thing must be taken care of while preparing your whole day meal. Over cooking or making the food more spicy destroys a great amount of vitamins and minerals as they are prone to damage at high temperatures.So it will be better if the food is cooked as simple as it can be atleast for those 5days of strict routine.
8) DONOT SKIP MEALS-
The most common mistake which we all do while maintaining a good diet is to skip diet.But i tell you this is the worst mistake we all do. we must distribute our food in 5 to 6 small meals and never skip any one. Skiping meals can lead to many stomach problems.


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These are the general rules to be followed to make our fooding habit disciplined. And i know a good piece of exercise routine will do the rest of the job in keeping you fit and in good shape.

FITNESS FOR EVERY AGE......the intro

The world is growing fast and so do we  but  one thing we all are neglecting is ourselves and the thing which is suffering the most for this is our body.
but we all can prevent this situation just by following basic routines and maintaining a strict discipline .
I dont call myself a fitness expert but i do have my keen interests for every thing what we can do to keep our body fit and strong.
in my upcoming posts i will put on everything that i have studied that i have learnt practically, starting from cardio to heavy workout. These will be classified as per every group of peoplewho have time and who don't.
I hope it will help many.

And with due hope i am starting my blog.If any of you who reads it have any kind of corrections or comments please post them.