Gym Exercises & workout tips for Beginners!

Here I am going to provide you guys with concrete details of what exactly are you supposed to do in the gym as a Newbie.

Irrespective of your goal which could be to lose weight or put on weight, you can follow this plan & still achieve your goal.
How is it possible ?
On this note I would like to quote " YOUR DIET IS 80% where as, GYM is just 20%". So, emphasise more on your DIET and results will definitely come in. 

DIET here implies for you to have healthy food and meet your day to day nutrient requirements.

Workout PLAN

We will do weight training from day one.
Yes, you read that right.
Initially we will categorise our body parts in 6 groups and work on 1 group each day.
These groups are,

• Chest on Monday.
• Triceps on Tuesday.
• Shoulders on Wednesday.
• Biceps on Thursday.
• Back/Lats on Friday.
• Legs on Saturday.
• Sunday is a rest day.

Click here to view the Workout Plan

For each Group we will do 4 Exercises with 4 sets each & each set repetitions will range from 10-12.
The rest between each set will be 1 minute and rest between exercises will be 2-3 minutes.

Key points: Do's and don'ts in the Gym

• You DO NOT have to RUN on a TREADMILL to lose fat.
  for people who wish to lose weight/fat, 10-20 mins of treadmill on alternate days is plenty.
• DO NOT listen to everyone you see in the gym.
  Stick to the routine you are meant to follow for at-least 8 to 12 weeks for good results.
• Drink 3-4 litres water a day.
• DO NOT drink too much water at once in the gym, instead keep sipping water throughout your session. You can drink up to 750 ml of water during your workout session.
• DO NOT consume so called ENERGY DRINKS during your workout.
• Your workout session MUST NOT exceed the time limit of 60 minutes as a beginner.
  (Even a PRO does not train for over 90 minutes. So avoid spending too much time in the gym.)
• Pre-Workout and Post workout meals are very important. So, make sure you have the right(healthy) food especially during these meals.
• As a beginner, DO NOT have to buy any supplements. Your local gym trainer may try con you in buying supplements from him for better results.
  DO NOT LISTEN TO HIM ON THIS NOTE.

How To Lose Weight Fast - TOP 5 TIPS

1) COUNT YOUR CALORIES : You need to count your total calories for a week and take an average of your daily calorie count.Yes, I totally understand it is a very boring process and is one of the main reasons why people usually discontinue their journey to lose fat.
Do not worry, you don't have to do it all the time.
Coming to the basics,
why should we count out calories everyday for a week?

> Every human requires approximate amount of day to day calories to function properly.
For an average human, this number is around 2,000 Calories.
Which is also called the maintenance calories.
> Maintenance calories: The number of calories you need to maintain your current weight.
This number varies from person to person.
Counting your calories everyday for a week will give you the number of calories you are consuming, where you are maintaining your weight. This will be your maintenance calories.
> So, now that you know your maintenance calories, all you need to do is consume 10% to 30% less calories on daily basis, which is the healthy range to initiate weight loss.

                     

2) AVOID SUGARS: In your journey to lose fat, SUGAR is your biggest enemy. Consuming direct or indirect forms for sugar will halt your progress to lose fat!

                         

3) AVOID BAKED & FRIED FOOD: This is primarily referred to the foods like Pastries, Cakes, puffs or any other fried items.
These types of foods contain high calories and sugars which is something we do not desire when on a weight loss or a fat loss routine.

                            

4) COUNT CALORIES FROM HEALTHY FOOD: Eating clean is not the only thing you need to emphasise on. More importantly not all fruits are suited for fat loss.
Avoid full fat dairy products to reduce the excess fat intake.
Dry fruits are an excellent source of healthy fats but are high on calories.
So, we need to consume them in the right quantity to ensure out diet is on track.
On the contrary like we just discussed - we need to ensure the number of calories we consume on a daily basis is 10% to 30% less than our maintenance calories.

                        
                     
                        

5) Avoid Starchy Vegetables after 5 P.M: Starchy vegetables are full of carbohydrates and we do not require many carbs after that time scale.
Vegetables to avoid - corn, peas, potato, pumpkin, Colocasia(Arbi).
Instead go with green leafy vegetables!

Getting started, Shortcuts, hacks and tricks to Health & Fitness!

         FITNESS is not just an ACTIVITY, It's a LIFESTYLE on it's own.

          Here I have jotted down a few points one must emphasise before starting off with their fitness journey.

1. Irrespective to what you eat in the initial phase a high intensity physical activity is a must for any type of fitness goal you wish to achieve.
   You will have to incorporate "EXERCISE" as an important part of your life.
   There's no compulsion for you to just go to a gym and hit the weights or do cardio, instead there are a lot more activities that you can do in it's place.
   Activities like outdoor sports, Tennis, Swimming or even Yoga.
   The Duration of these activities should be at-least 30 mins to a maximum of 90 mins.
2.  As Indians our primary food source is totally inclined towards Carbohydrates.
   Now having more Carbohydrates is not the issue but ignoring the amount of "PROTEIN required on daily basis is a problem".
   Our main constituents of our food are Rice, Roti, Maida, oats, bread, etc.
   When we closely look at them they are all full of Carbohydrates.
   The only source of PROTEIN we take is from dals and vegetables as a "curry" or say "sabji" which is definitely not enough to meet the daily requirements of an average adult in INDIA.
   So, have more PROTEIN in day to day life!
3. Last but not the least, One of the most important thing you must be focusing on is your SLEEP.
   On an average of 8 hours is a must for youngsters and 7 hours at-least for people who are aged over 40.

 Now that you have read the article, You must have understood that there are "NO shortcuts" to a better health, fitness or lifestyle, there's just pure effort and dedication.

Gym Tips for Beginners

Now that you have decided to hit the gym and make some necessary changes to your life, here are the Top 4 tips I personally feel are important to know as you get started.

1. Stay Dedicated : Changing your lifestyle and experiencing good changes is a time taking process. You cannot expect to make progress over night. It will take decent amount of time but you will see the difference in the long run.
   Do not get demotivated after working out for a month.
   Just remember "ROME" was not built in a day!
   Consistency is the key factor here. Your consistency will help you over come the untimely occasions where you will not be able to follow your nutrition and exercising routine completely.
   But, It's totally OKAY.
   If you are consistent then eventually everything will turnout just fine.
   
   
2. Take Good Guidance in the beginning : One of the gravest mistakes I made when I started my fitness journey was I didn't find good trainers. Try to find good trainers who actually have knowledge about fitness and is fairly experienced over the years.
   (In this case I will personally be assisting any and all of you when needed.)
   
   
   
3. Protein Intake : As you are going to get out of your comfort zone and hit the gym there are a lot of things which will happen in our bodies.
   Keeping it simple,
   when we train in the gym, we are technically breaking and tearing our muscles in the process.
   When we return from the gym taking all that damage and punishment, it's all to ensure that stronger muscles replace the existing once.
   For this to happen we need to make sure that your protein intake is adequate per requirements keeping the height to weight ratio in mind.
   
   
4. Compound movements : It is extremely important that you make use of compound movements such as SQUATS, DEADLIFTS and BENCHPRESS.
   Why should we do them ?
   Doing these exercises ensures that we are working on multiple body parts and muscles at the same time.
   Which in-turn burns more calories and better collective body development.

Introduction, Motivation and Goals!

Hi,
My name is Gaurav kain and I am a fitness enthusiast.
Professionally I am a technical graduate in the field of Information technology but I have always been inclined to my interest and passion towards my health, fitness and lifestyle.
I have been working towards my health, fitness and lifestyle for the past 6 years and counting.

My primary motive to start this blog is to reach out to the masses of "Indian community" who has been unknowingly neglecting the importance of healthy nutrition and lifestyle.

If you do not agree with me on this note, then just consider a short example.
People who lived in previous generations lived a longer and healthier life but today our respected elders hardly at the age of 40 have a number of medical complications.
"What factors do you think are responsible for such complications ?"
The situation currently is so dire that not only our elders but also the youth of today's generation is facing many medical complications.
This is an alarming situation where we all need to re-group and re-think about our approaches towards our lifestyle and health.

My goal here is to ensure that our elders, our generation and the upcoming generations have a better, longer and healthier life.To ensure my goal is achieved, the current "us" need to be the change.
To better understand these changes I am speaking of, I will be sharing a ton of useful information about healthy Indian Nutrition , Food habits, Food products, Supplementation, Exercising routines, Food myths and much more!
You can also post your doubts and queries relating to health and fitness and I will do the best in my abilities to help with your goals.
So,
Join me in this journey and we'll make a better tomorrow together.