Day 6,LEGS,Complete Hypertrophy Workout Routine

So finally,again it's turn for your legs.After finishing legs workout today one should repeat the full routine from

     day one.One can do abs work with any body part but i prefer to do that with legs because working our

     legs puts a lot of pressure on core muscles and after doing legs work it will give you a complete workout.

EXERCISE                                                        SETS                                          REPS

FREE SQUATS                                                  3                                                 20

FRONT SQUATS                                              3                                                 12,10,8

STIFF LEG DEADLIFT                                     3                                                  12,10,8

HACK SQUATS                                                3                                                 12,10,8

LUNGES                                                            3                                                  12,10,8

SUMO SQUATS WITH DB                              3                                                  12,10,8

CALVES                                                            4                                                  20,20,20,20

That's it ...do some abs work after that.

Our next week is for Fat-Loss workouts only.For more information regarding your workouts or 

  questions related to health and fitness email us at:-gauravgulia09@gmail.com or join us at Facebook.........

www.facebook.com/pages/Fitness-Freaks/206275662794458 

PLEASE LEAVE YOUR COMMENTS AND SUGGESTIONS...

Thanks ..

DAY 4:-CHEST AND ARMS

CHEST/BICEPS/TRICEPS
EXERCISE                                                              SETS                                                REPS
INCLINED DB PRESS                                             4                                                    12,10,8,6
FLAT DB PRESS                                                      3                                                    12,10,8
PEC-DECK MACHINE                                           3                                                     15,15,

ALTERNATE DB CURL                                           3                                                     12,10,8
ALT. HAMMER CURL                                             3                                                     12,10,8
LYING CABLE CURLS                                            3                                                     12,10,8
PULLY PUSH DOWN                                              3                                                      12,10,8
SKULL CRUSHER                                                   3                                                       12,10,8
PULLY PUSH DOWN (REVERSE GRIP)                3                                                       12,10,8
OVER........

NEXT DAY:-BACK AND SHOULDERS
EXERCISE                                                                 SETS                                                 REPS
FRONT LAT PULL DOWN                                        4                                                     12,10,8,6
T-BAR ROWING                                                        3                                                      12,10,8
PULL-OVER                                                                3                                                      12,10,8
PULL-UPS                                                                   3                                                       -------
ARNOLD PRESS                                                         3                                                       12,10,8
SIDE LATERAL                                                           3                                                        12,12,12
FRONT RAISE DB                                                      3                                                        12,12,12
OVER.....................
 This is your workout for next two days,now only legs are left...so we will do legs one more time and start the routine again from day one for a month.....thank you.
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C.H.W.Routine Day 3:-Legs

Today is day three of complete hypertrophy routine and now its turn for legs.Before writing the workout,i
           would like to draw your attention to the benefits related to leg's training and some are as follows:-
1.Helps in the production of HGH(HUMAN GROWTH HARMONE).
2.Increased testosterone levels.
3.As a big muscle group helps in burning more calories.
4.Provides a strong base for upper body .
5.Helps in strengthening of core muscles.
6.I can write two pages about the benefits of leg training but time is precious and you for sure have less.
Workout:-Legs
EXERCISE                                                                    SETS                                                     REPS
FREE SQUATS(WARM-UP)                                         3                                                            20
SQUATS                                                                         4                                    12,10,8,6
DEADLIFT                                                                      3                                     12,10,8
LEG PRESS  MACHINE                                                 3                                       12,10,8
LEG CURL                                                                      3                                        12,10,8
LEG EXTN.                                                                     3                                        12,10,8
CALVES                                                                          3                                     20,20,20
FINISH..
You can also try doing stationary bike at moderate level for warm-up.
Posture should be correct otherwise can cause back pain.
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thanks........Have a nice day..

Complete Hypertrophy For Size,Day 2

Today is 2nd day of hypertrophy workout routine and will do Back/Shoulders...
I am trying to make things as simple as i can but in case if you have any queries regarding this workout,you can email us :- gauravgulia09@gmail.com ....or you can use comment box below to ask your questions...

Here is workout for day 2
                                                   Back/Shoulders
EXERCISE                                                                SETS                                                  REPS
PULL-UPS                                                                  3                                                       10,10,10.
LAT PULL DOWN                                                     3                                                       12,10,8
BENT-OVER ROWING                                             3                                                        12,10,8
SINGLE ARM ROWING                                            3                                                        12,10,8
BARBELL MILITARY PRESS                                    3                                                        12,10,8
DUMBBELL PRESS(SEATED) SUPER SET WITH FRONT RAISE   3SETS FOR 12,10,8 REPS..
BARBELL SHRUGS SUPER SET WITH SIDE LATERAL 3 SETS FOR 12,10,8 REPS..
OVER....that's it for day two..
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Complete Hypertrophy Workout Routine For Gaining Size

After the completion of Strength Training for defined looks,This week i will post a complete hypertrophy
   workout routine for those who are looking for size of their muscles not defination.So,for 6 days i will post a
   workout routine based on double or triple body part split.And it will go like this:-
Day 1:-Chest/Arms
Day 2:-Back/Shoulders
Day 3:-Legs..
Day 4:-Day 1 and on and on...
Here is the workout for day 1:-CHEST/BICEPS/TRICEPS
EXERCISE                                                                  SETS                                                    REPS
FLAT BENCH PRESS                                                   4                                                    12,10,8,6
INCLINED BENCH PRESS                                          3                                                   12,10,8
INCLINED FLIES                                                          3                                                     15,12,10
PARALLEL BAR DIPS   SUPERSETTED WITH STANDING BARBELL CURLS    3 SETS 12,10,8
      REPS.
DB HAMMER CURLS SUPERSETTED WITH PULLY PUSH DOWN WITH ROPE  3 SETS 12,10,8
       REPS.
CLOSE GRIP PUSH-UPS WITH PREACHER CURLS 3 SETS 12,10,8 REPS.
That's it for day one.As you can see,on day one we are doing mix-ups of compound and isolation exercises
     for full development of muscles development.But at the second part of Chest/Arms we will do different
     exercises  to hit the muscles from every angle.
thanks....
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Fat-Loss Workout Part-3

As i told you in my previous post that functional training is good for fat-loss and muscle endurance,but if you
      are trying to hypertrophy (Increase muscle size),these kind of workout might not be very useful for you.
For maximum fat loss through your workout,i think these kind of workouts can help you a lot.So guys/girls
       who wants to get rid of that last layer of fat follow our blogs because soon we will be uploading few
       videos regarding fat-loss workouts so you can watch and do it properly,till then enjoy the workout
       below...
Perform these exercises one after one without taking rest.Take rest after one round for 2 minutes..then again
   repeat the round .perform at least for five rounds...
1.Running for 2 minutes.
2.Push-ups  for maximum reps
3.Step-ups on an elevated surface or bench for 20 reps(keep changing legs)
4.Dumbbell press for 10 reps.
5.Seated rowing for 10 reps
that's it...
For beginners :-Use light weights,Can take rest for 30 secs between exercises,Run at a low pace..
For Intermediate :-take minimum rest between exercises.
Advanced trainees should finish the full workout within 20 -25 minutes..

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Day 5:-Cardio And Abs work

Now its 5th day of strength training for defined looks.Today i want you to do some functional movements  as
   your legs must be sore after legs workout.And these type of workouts are good for fat loss and muscle
   endurance.
Keep In Mind:-
Rest between each exercise should be minimum,not more than 20 seconds.
Rest between each set can be of 2 minutes(Maximum).
Perform each exercise in the given order.
Try to finish the given workout as soon as possible.
WORKOUT:-
.Jogging for 5 to 10 minutes for warm up.
1.Clean and press                      10reps                          
2.Burpees                                  10 "
3.Chin-ups                                 as many reps you can do(5,6,8,10).
4.Reverse crunches                     15-20reps
5.Push-ups                                  Failure
And repeat the cycle for as many rounds you can do in 20 minutes.
Do this workout in a circuit training manner(one after one without or minimum rest in between).
Maximum time for finishing this workout is 30 mins for beginners..
Do at least 5 rounds of this workout and you will feel awesome.
And on day 6 and 7 take some rest or some other stuff like playing games,swimming,etc.Then again start
from day one:-chest/triceps...day two:-back/biceps....three:-shoulders...four:-legs..five:-functional training.

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Strength Training Day 4:-Lower Body

Many people avoid leg exercises giving different excuses..specially youth. Their mentality is of kind that why do legs as they don't have to show them..they just want those six pecs..and killer arms.What they don't know
about legs is that working for their legs can give them their dream physique sooner than only working out for
upper body.Here are some benefits of leg training which contributes to get a good all over physique......
1.Provides strong base for upper body.
2.Strengthen core muscles.(good for nice midsection).
3.Increases hip mobility which helps in getting good posture.
4.Strong lower back.
5.HGH Production in body(human growth harmone:-helps in fat burning and muscle building)
6.Testosterone production(helps in muscle building,mood enhancing,etc.)
    and list goes on................so, one should do legs for all over development of physique.
Workout for lower body(Strength)
EXERCISE                                                         SETS                                                      REPS
FREE SQUATS                                                    2                                                             20
SQUATS                                                              5                                                               5
DEADLIFTS                                                         5                                                              5
LEG EXTENSION                                                3                                                            6-8
LEG CURL                                                           3                                                             6-8
CALF                                                                    4                                                            6-8
Strength part is over and for next three days we will do some repetetions and then off..
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Shoulders Workout

We have finished Chest/Triceps and Back/Biceps and today is turn for Shoulders.So,here is our today's
       workout for shoulders.Do some warm-up with light weights..and then start..

EXERCISE                                                                 SETS                                                    REPS
BARBELL MILITARY PRESS                                    5                                                            5
SEATED DUMBELL PRESS                                       5                                                            5
LATERAL RAISE(SIDE RAISE)                                 3                                                          6-8
BARBELL SHRUGS                                                    3                                                          6-8
UP-RIGHT ROWING                                                  2                                                          10-12
That's it..shoulders are done.Always remember that shoulders play a major role in our looks.Good defined
    shoulders and a narrow waist line can give you the physique your girlfriend wants..So,the people who
    never take shoulders seriously...this is the right time to take it seriously.
please leave your comments....

Strength Training Day 2:-Back/Biceps

Sorry friends for taking so much time writing another post for strength training.So,as you know that this kind of workout will help you in getting defined looks,so you look more muscluar and strong.In previous post i discussed about chest and triceps workout and today i am writing the workout for day 2..(back/biceps).

EXERCISE                                                             SETS                                                    REPS
PULL-UPS                                                                5                                                           5
BENT-OVER ROWS                                                5                                                           5
LAT PULL DOWN                                                   3                                                           6-8
CHIN-UPS                                                                3                                                           6-8
ALTERNATE DB CURL                                           3                                                           6-8
ALTERNATE HAMMER CURL                               3                                                           6-8
CONCENTRATION CURL                                      3                                                           6-8.

That's it back and biceps is done now it's shoulders time next day...and then legs at last...
so grab your pen and note book and write down  these workouts  so you can carry them with you when you go to the gym...also keep a record of your progress(How much weight you are lifting)so you can increase some weight in your next session..try increasing at least one kg in every session..untill you stall.

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please leave your comments...

Sample Strength Training Workout Routine

Hey guys,i have a good news for you...from today,i am giving you a brief account of the training method i
       discussed in my previous blog..(How To Get Defined Physique).For coming 6 days i will  provide
       you a sample workout for double body part everyday..so if you are trying to get more muscular then
       start it from today....
PROPER INTAKE OF PROTEIN IS MUST..
DAY 1:-CHEST AND TRICEPS
EXERCISE                                               SETS                                       REPS
FLAT BENCH PRESS                               5                                               5
INCLINED DUMBELL PRESS                 5                                               5
INCLINED FLIES                                      3                                             6-8
CLOSE GRIP BENCH PRESS                   5                                               5
PARALLEL BAR DIPS                              5                                               5
SKULL CRUSHER                                    3                                               6-8
PULLY PUSH DOWN                              3                                                6-8

That's it for day one.Next will be back and biceps...
CAUTION:-1.Heavy weights with correct form.2.Rest for 2 to 4 minutes between sets.3.Adequate amount
of protein...For more information join us on facebook:- www.facebook.com/pages/Fitness-Freaks/206275662794458 ..P.S. leave your comments. Hit like if like this blog.

Best Way To Get Well Defined Physique...

Guys,achieving a good defination depends on three things...1st is your diet..2nd is workout and 3rd is rest.

   1.Diet:-This is the most important part.Unless you are not following a calories restricted diet forget about 

               getting lean.To make your muscles look more defined and ripped,you need to get rid of that layer 

               of adipose tissue(tissue formed by fat)which is covering your muscles....and for that you need to 

               follow a proper diet plan consists of protein,carbs and fat in proper amount.

    2.Workout:-This can make a huge difference in the way you look,but your approach should be right.

                       In this case i suggest you to go for strength training or low rep range.(3 to 6 reps with heavy 

                       weights).Suppose,today you are going to train for chest,so do some warm-up and choose 3 

                       to 5 exercises for chest and  3 to 4 sets of each exercise for 3 to 6 reps with heavy weights

                       but do not compromise with posture.

    3.Rest:-Without taking proper rest you are not going to gain any strength and without strength you can not

                 perform well.Your muscles also need rest to get recover from the workout and especially in case

                 of strength training.So give at least 72 hours of rest before training the same body part.Doesn't 

                 matter if you are following a doubble or single body part,it will work.

    EXAMPLE FOR DOUBLE BODY PART ROUTINE:-

DAY 1:-ALL PULLING MOVEMENTS WITH SMALL MUSCLE GROUP(back and biceps).

DAY 2:-PUSHING MOVEMENTS WITH SMALL MUSCLE GROUP(chest,shoulder and triceps).

DAY 3:-LEGS

DAY 4 ,5 ,6:-REPEAT THE CYCLE.

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Lower Back Pain:-How To Deal With It

Lower back problem is becoming common in gyms...but have you ever heard of a swimmer,basket ball pla-
  -yer complaining about this problem of lower back pain..almost none but when it comes to the gym,you can
    find 6 people out of 10  who are dealing with this problem.Why is it so common in the gyms..?and what is
    the root cause of this problem..?So unless you are not having any serious injuries you can overcome this      
    problem within few weeks..but consult your physician before following any workout routine.
Here are few tips you can use to make your lower back good..:-
1.No.1 problem is our posture...and that's why it is so common in the gyms,because in each and every exer
    -cise you do in a gym e.g:-squats,bench-press,barbell curls..etc.your posture should be correct otherwise
      instead of getting good results you will surely get a problem like lower back pain,tissue rupture,neck
      pain...and i don't want to scare you or else this list goes on and on.
2.Ask your trainer to check your posture during your workout....if he/she has time or they know the correct
    posture themselves....because on you tube also you can find people teaching exercises with incorrect
    form.
3.Avoid crunches,sit-ups,side bending or twisting...believe me these things are good for nothing unless you
    have a lo body fat %age....on the other side they are the culprits who is killing your lower back.
4.Avoid bending forward while doing any kind of exercise or work...use your legs instead of your back.
5.Sit straight with shoulders back side down...and walk for few minutes if you have a sitting job...if they
    do not allow you to do so...leave the job .........................just kidding.
6.Do some strength training for lower back every day.glute-ham is the best exercise you can do for strength
    -ening of your lower back.
7.You can also have lower back problem if your core muscles are week..so do some planks or side bridges
    as they are the safest exercises and also effective for your abs .Remember,instead of doing crunches and
     killing your back do planks for abs and save your back...i mean lower back..
Guys,i m waiting for your comments and suggestions...so do it ...or you can email us at:-
gauravgulia09@gmail.com.
www.facebook.com/pages/Fitness-Freaks/206275662794458
soon we are going to upload videos regarding exercises and posture and benefits of those exercises,different kind of workouts..etc..so please leave your comments as we need them...thankyou..

Alcohol And Weight-Loss

BOOZING.......is the word everyone likes,especially me..and i love drinking but only on weekends.Most of

  the people relate their weight gain to alcohol..yes one can gain weight if he/she drinks..but that's half of the 

  truth, i have been drinking for past few days(2 weeks)without break..and i have gained 2kgs....well that 

  sounds terrible but i don't care...because i know that it's all water weight which i have been drinking to over-

 come hangovers...now some of you must be thinking that one gets dehydrate after drinking but i am saying i

  have water retention...well thats true that too much alcohol can cause you dehydration..but thats in the case of

  TOO MUCH alcohol...now that too-much varies from person to person.It all depends upon their capacity of

  tolerating alcohol..for example i am not going to get any hangover or dehydration if will take 3 -4 60ml drinks.

  Again i am not saying that drinks are good for your health...or you should start drinking if you are non-alcoho- 

  -lic.Its just an example of how one can lose weight without changing his/her lifestyle.Anyways..lets get back to

  buisness...if you want to enjoy your drinks without gaining weight..you just have to follow few simple steps:-

 1.If you are a daily passenger,then limit your drinks to 2 only...that means if you drink daily so you have to cut

      few of alcohol calories.Remember that moderation is the key and it never let you feel deprived of something

 2.Beware of beer...it is a meal in itself contains lot more calories and works as an appetizer ...once a fortnight

      its ok if looking for weight loss.

 3.Eat less......means that if you know you are going for a party tonight eat less throughout the day to compen- 

      -sate the calories you are going to ingest for party.

 4.Avoid juices,soft drinks,etc..they makes the situation worse..

 5.Drink plenty of water to overcome the problem of dehydration....if you are partying hard..

 6.Eat more protein .....it makes you feel full for a long time....and is less likely to be converted into fat.

 7.Workout.....do some more cardio or add some extra work in your routine.

Try to compensate calories with calories not with your workout....(point-3)..

Well i think that's enough for today on alcohol.....cheers....

Cardio And Muscle-Loss

Yesterday,one of my friend asked me this heavy question..that how much cardio he can do for losing fat and

   without losing muscle..?Well..he asked that question because of this common belief in fitness industry that 

    cardio can make you lose muscles...to prove it you can take example of a marathon runner...you know how 

   they look....wright...?So here are few tips you can use to overcome this problem....

1.Too much cardio can make you lose muscles..TOO MUCH CARDIO..means if you are running 5 to 10km

    everyday..

2.Running for 10 to 20 mins will not going to affect your hard gained muscles.

3.You can do cardio at any time doesn't matter pre or post weight training.

4.Post weight training cardio is better for burning more fatty acids...if  you are looking for fat loss do 10mins of

    running at or above 12 kmph.

5.If following a low caloric diet than one should better consume adequate amount of protein or bcaa..to preser-

    ve muscle mass..at least 0.8 to 1gm/pound of body weight.

6.Cardio is not the only way to lose fat, weight training is more effective as it helps you to burn more calories 

    through out the day.

7.Use proper running shoes.

8.Jogging at a low pace can cause knee problems..so you better increase your speed .

9.Walking on inclined trademill is good but one should do it without grabbing those handles.

10.Do HIIT or normal running,at the end of the day what counts is how much calories you have ingested and 

      how much calories you have burned..

So,those are the few tips one should keep in mind while doing cardio...please leave your comments and    

     suggestions ..or join us at our facebook page..

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Hypo-Thyroid And Weight Loss

Today is world thyroid day..so i decided to write something about thyroid. In India itself there are around 4 crore people dealing with this problem.And i think its lack of knowledge about thyroid which is making the
situation worse.So one should have basic knowledge of thyroid problem and how it can cause health related
problems..most common is gaining weight.Here are few reasons which lead to this problem..
1.If Thyroid gland is not working properly.
2.Lack in the production of Thyroid harmone in our body.
3.Lack of iodine.
Now it sounds like we don't have any control over these things but with proper medication one can get control
  over this ..most people (LADIES)think that thyroid is the only reason for their excess weight.so they point
  finger on this thyroid for not losing weight..but problem of gaining weight is related to our lifestyles or we can
  say upon our metabolism.So in order to lose weight we should focus on our eating habits...like eating every
  two to three hours keeps our metabolism high and same thing weight training does..and one can make com-
 bination of both to lose weight but as its a harmonal imbalance,we should take help from nutritionist and he/she
  would tell you what to eat and regarding your workout,ask your trainer for a good weight lifting schedule...
  that's it..and you will start losing weight.
  So next time when you enter the gym do some good stuff like squats,deadlifts,bench press,shoulder press,etc
       instead of doing that slow steady boring cardio..and remember thyroid can make you gain 2 to 3 kgs of
       weight not more than that...basically it depends upon our metabolism..so thyroid is slowing it down and
       you are boosting it up in two ways ..eating wright stuff and workingout good.
  Now you don't need to blame thyroid for all the weight you have gained because you know its only you..who
       is messing things up by not following a good life style..
  And here are few things you better stay away from:-
    1.soy products
    2.cabbage
    3.broccoli
    4.strawberry
    5.reddish
    6.pineapple....what else..?ASK YOUR NUTRITIONIST..
    P.S LEAVE YOUR COMMENTS...AND YOU CAN ASK YOUR HEALTH RELATED QUESTIONS
    ON F.B:-www.facebook.com/pages/Fitness-Freaks/206275662794458

Pre And Post-Workout Nutrition For Muscle Mass..

If you are looking for mass gain then you must know basic about post workout nutrition because good nutrition
   plays a vital role in increasing muscle mass. What i see every day in gyms that people are more concerned
   about their post workout shakes and they use different new products as pre-workout nutrition...some examples are as follows:-
1.Creatine:-This is one of the cheap and best supplement for gaining muscle mass and most people use it as a
                   pre workout supplement...but only few of them know the truth ...that you can take creatine mono-
                  -hydrate at any time and it doesn't matter pre or post workout...just to continue your ATP-CP
                    cycle.For muscle building i will give it a 10 out of 10.
2.Caffine:-This thing can also help you if you are looking for weight loss..but i don't recommend it for muscle
                mass gaining...sure you can have some caffine but not as a pre-workout supplement as it reduces
                appetite..and for a person trying to gain only muscle mass its not worth..
3.NO(NITRIC-OXIDE)or other NO products:-Please save your hard earned money and believe me it's not
                     going to help you forget about those commercials ..there is no scientific proof that NO helps in
                     any good manner.You can see some strength gains but you can get those same effects by using
                     creatine.
 So,what i am trying to say that your pre-workout meal should also be good,consisting good carbs and proteins
       and fat also..so you can perform well in the gym.And when it comes to post-workout meal,most guys
       stuck on protein shakes without knowing what they really need..And for this reason i am giving you the
        basic of post and pre workout nutrition below.....you can ask your health and wellness related questions
      at our facebook fan page:-www.facebook.com/pages/Fitness-Freaks/206275662794458
       or you can leave your comments asking your questions ....

Basic Sports Nutrition
PRE-WORKOUT:-Carbs:-slow releasing or slow absorbed.
                               Proteins:-slow absorbed and should high in B.C.A.A..

POST-WORKOUT:-carbs:-fast absorbed or fast releasing(high glycemic index carbs)
                                Proteins:-fast absorbed with high B.V.(biological value)
                                 Fats:-flax seed,cod liver,etc(MUFA,PUFA)..

we will discuss about this topic in our next post ...in full detail.. till then chill and don't forget to comment.

Traditional Indian fasting=Calorie Deficiet

In India, we can easily see people having lesser amounts of calories on some occasions....For example:-MONDAY is considerd as the day of lord SHIVA so many boys and girls make a fast on this day...they do
consume calories but fewer than normal days...And TUESDAY is for lord HANUMAN so most people make fast on this day and they do not eat any non-veg on this day..weather he or she is a non-vegitarian...and list goes on and on ......all these days mon to sun are devoted to god....but whats common among them is ...FAST
..or you can say caloric restriction.
      Fasting is a very tough ritual to follow ..so people are trying to make it more simple day by day..today you can easily find delicious food items made for fasting purposes....but do you call that a fast when you are ready to eat when you feel like eating...no that should be done in a proper way..and if done properly it may be beneficial for optimal health and fat loss..Everyone in this world is looking for a diet plan to reduce their caloric intake ..so they are paying their hard earned money to dieticians ....who tells them what to eat for weight loss...?Now , its very difficult for them to follow a proper diet plan so they tend to lose control and finally come back to their normal diet routine....and what they get is .....nothing ...so who wants to spend money for nothing..?
                    So here comes the role of  "TRADITIONAL INDIAN FASTING"..as everyone knows that weight loss is totaly depends upon calorie deficiet and it could be done by working more or eating less...and i will chose both of them.To make a calorie deficiet you have to chose one to two days a week of fasting indian way but modify that accordingly..like you can have fruits on a fasting day or just vegetable salad on that day.....
and you are free to chose your day...that means turn to fruits only at least twice a week..isn't that simple for you guys ..give it a try and tell me if it works for you..
         
FOR MORE INFORMATION ON TRADITIONAL INDIAN FASTING WAIT FOR OUR NEXT BLOG
        PS HIT THE LIKE BUTTON IF YOU LIKE THIS BLOG .. 

IMPORTANCE OF DIET IN WEIGHT LOSS

I always see people doing proper workouts but getting no results.For example:-many gents and ladies i have
   seen in the gyms are quite serious about their workouts and they do them properly but still they look same
   each and every month....they do circuit training,crossfit type of workouts,strength training,functional training,
   etc...but could some one explain me why they are not getting results..?In this kind of situation,it all comes to
   their DIET PLAN....They must be following a good diet plan ...but still making some mistakes regarding
   their nutrition...And some of them are as follows:-
1.They eat more as a reward of their good workout.
2.They try to compensate their caloric intake with their workouts.
3.They give more importance to their pre and post-workout meals and eat more thinking its good for them.
4.Most of them follow a cheat day..and on this day ...you can imagine..what happens..
5.Give more importance to their workouts..instead of cutting their calories.
Finally what they do is ,they eat more than they burn or they eat and burn around their B.M.R.

B.M.R=2000
CALORIC INTAKE=2500
CALORIES BURNED=500
DAILY CALORIES=B.M.R AND RESULT=SAME.

PS LEAVE YOUR COMMENTS....
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TRUTH ABOUT FITNESS GURUS...LOLZ

As you know that i am working as a personal fitness trainer..so i have to visit two or more gyms a day ..
     and everyday i get to hear one or two silly advice from trainers who work there....actually,these people
     (clients)know very little about fitness and wellness so they tend to rely on their trainers...and believe me
     most of them are nuts.They also behave like they know everything related to fitness,instead of doing some
     research about they don't know ...they give wrong suggestions to the clients..to show that they are smart and know everything.....and again you have to believe me that no one knows everything.Results of these kind of
   suggestions are as follows:-
1.Frustrated clients.
2.No weight loss
3.No fitness goals achieved
4.No. of frustrated clients increase
  and finally :-Empty gym or gym with very few clients.
And here are some examples of silly advice trainers give to their clients
1:-To lose fat from sides they make you do 200 side-bendings with different variations
2:-To lose fat from stomach,they tell you to do 200 or more crunches..depends on the body fat %age..lolz..
3:-This or that exercise will make ladies broad....wow..but what about those guys doing everything but not
      getting so called broad...including me...So from this point of view we can say that ladies can easily
      develop muscles in comparison to guys..?what the hell is going on..?
4.This one happened today in the morning,a lady who complained of having muscle cramps got a very diff-
    erent kind of advice and for me that was the most foolish thing i have ever heard....NOW GUESS WHAT
    SHE WAS TOLD..?
...............................
...............................
................................
.................................
................................
SHE WAS TOLD TO INCREASE HER DIET.....increase means he was trying to say that she has to eat more to over come those cramps...and on the other hand that lady is trying to get fit and lose some weight
so how is it possible for her to do both at the same time...eating more and loosing weight...?And what is the
relation between high caloric intake and  cramps..
So,my request to those fitness gurus is that do not give wrong suggestions to your clients, they believe you.
  instead of throwing garbage of missinformation ...do research and then guide them properly..and that
  would be in the favour of everyone....CLIENT,GYM AND YOU....thanks..

P.S HIT THE LIKE BUTTON IF YOU ;LIKE THIS BLOG..

HOW TO GET BIGGER ARMS..

Most of the guys out there in the gyms look for heavy guns(bigger arms)and in order to get them they use
    different workouts with new techniques and schedule...and results you can see ..how many of them has
    those impressive biceps and triceps.So after watching a lot of guys training hard but not getting good results
    i was convinced by someone to write about that....and for free of course which i hate most...anyways
    today i am writing a schedule which i think going to work for them .....
Here we go...
To increase your arms size,you first try to build muscle mass on your arms rather doing a lot of work on
     defination...thats the mistake everyone does while doing arms workouts..
Give pulling for biceps and pushing movements for triceps...that means try some compound exercises for
them like close grip chins for biceps and close grip bench press for triceps.....now try this routine for your biceps workout for one month and see the difference:-..
 1.CLOSE GRIP CHINS:- 5REPS AND 5SETS(heavy weights)
 2.STANDING BARBELL CURLS:-5REPS AND 5SETS
 3.INCLINE DUMBBELL CURLS:-12 REPS 3 SETS
 4.PREACHER CURLS SUPER SETTED WITH LYING CABLE CURLS:-12 REPS 3 SETS
 5.SEATED HAMMER CURLS:-12 REPS 3SETS....THAT'S IT..

NOW TRICEPS:-
1.PARALLEL BAR DIPS:- 5SETS 5 REPS(heavy weights)
2.CLOSE GRIP BENCH PRESS:-5SETS 5REPS
3.SKULL CRUSHER SUPER SETTED WITH STANDING FRENCH PRESS SUPER SETTED WITH
    REVERSE GRIP PULLY PUSH DOWN..:-3 SETS 12 REPS..THAT'S IT..

NOTE:-Do this workout only once in a week.do not use it in a doubble body part routine and it works well
             if you are doing single body part every day.

For more information regarding your workouts and nutrition contact:-9999190077
or ask your questions at our facebook fan page:-www.facebook.com/pages/Fitness-Freaks/206275662794458

Vegetarian Diet For Weight Loss

OK...now once again i am going to do the thing i hate most,after spot-reduction,and that is giving someone a
   proper diet plan.I hate diet plans because they makes you crave more rather helping you loose weight.So
   at the end of a diet plan people gain that weight easily which they have shed during a diet plan.One more
   thing is that a diet plan stops you to eat what you like, in other words those plans stop you to enjoy your life
   and it makes things little bit complicated......like what to eat ?when should we eat.?etc..So if you are looking
   for long term results you better change your lifestyle instead of following a diet plan.OK...I think that's enou-
   gh of talks about dieting...lets focus on main thing "VEGETARIAN DIET FOR FAT LOSS "

Here are some suggestions you can apply in your diet if you are vegetarian....and seriously it works....
MEAL 1:- TEA,COFFEE,GREEN TEA(without sugar or use sugar free with two spoon of milk)

MEAL 2:-FRUITS(apple,banana,orange or make fruit salad with seasonal fruits)

MEAL 3:LUNCH:-ANY VEGETABLE PREPERATION WITH SALAD AND YOGHURT

MEAL 4:- SAME AS MEAL ONE

MEAL 5:- ONE SERVING OF FRUIT (APPLE)

DINNER:-OATMEAL WITH ONE CUP OF MILK.

i suggest,tea,coffee or green tea should be pre-workout meal and rest of  the meals you can adjust accordin-
  gly ...like if you want you can have meal of lunch at dinner time or meal of dinner at lunch time or anyway you
  like to shuffle them but do not eat anything pre-workout and do not eat for at least one hour after workout.
Basically,you can eat fruits,vegetables,low fat dairy products,tea ,coffee..etc..at the end of the day what matters
  is the calories ingested vs calories burned...so eat less and workout more..
 CONSULT YOUR PHYSICIAN BEFORE FOLLOWING ANY DIET OR WORKOUT PROGRAME
     IF YOU HAVE ANY MEDICAL PROBLEM.
KINDLY GIVE YOUR SUGGESTIONS AND COMMENTS BELOW.
THANK YOU                                                                                         BY:-Gaurav Gulliya

Best Exercises For Abs-Part-1

So many people ask me the same question everytime :-What are the best exercises to get rock hard abs..?
    I have seen this many times almost every day in gyms i used to visit that people makes the same mistake
    and so their trainers do...Instead of doing some good weights or cardio,they do crunches and leg raises
    side bending,twisting etc.I have already talked about spot-reduction in our post:-"BURN THE FAT LADIES".Actually,all it takes to reveal your abs is good nutrition or calorie deficit..TO get those 4 packs
  your body fat percentage should be in between 10 to 12%....and to reveal those 6 pack abs,it should be
   under 6 to 9 or 10%...And if you are really looking for good defined abs ..here are some tips you must
  follow.....
1.Watch your calories and stay away from alcohol...
2.Calculate your BMR and eat 500 to 600 cal. lesser than that ..everyday ..
3.Avoid crunches as they are not good for your posture and lower back..Instead do some H.I.I.T.
    (high intensity interval training).
4.Planks would be a better option..as it keeps your posture and lower back correct..
5.Squats and deadlifts are far better than those crunches with different angles..
6.Skipping meals would also help in cutting those extra calories from your diet.....
7.Skipping rope is also a good exercise to target your abs ..and works better than crunches with a good
    cardio and calf workout..
8.If trying to get lean fast...then eat only non-veg,fruits,vegetables..for 4 to 6 weeks.
 These are few tips you can follow for getting lean ..or to lose some weight..
 
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Our HERO's Body Transformation....Not a big deal fellas..

Hi, Everyone.....today i will talk about our hero's body transformation...WAS that really hard for
      him..?Well...i don't think so...
Yesterday,In my new gym,i saw a picture showing before and after results of Him..And i saw that everyone was going crazy after watching that...like:-ohh..oh..my god,look at this sir,one of my client said..
   thanks to media ...So i decided to write something about that to calm him down(my client)otherwise he would also have hired any foreigner to get same kind of results..
     
      Actually, the person in the pic,i think,used to be a good dancer and had a good physique before that accident of slip disc...now ..what caused him that injury....yes right..he was trying to lift a 110 kgs person.
Now again look at the big picture here...he was trying to lift a 110kgs person,that means he was trying a clean
  and press with 110kgs...that sounds he is a good lifter or you can say he has a good amount of muscle weight.
So...do you think this kind of person will take a long time in reducing that extra gained weight or fat.?.Again, he
   has lost 10.5 kilos in 10 weeks...that sounds impressive ..but i think 2 and a half months is enough time
  to shed those extra gained weight for active peoples with good muscle weight.
For example:-if i am a 75 kg person with good atheletic physique and have good experience of weight lifting.
and i gained 10 kg of weight in 3 or 4 months..with any reason ..and turned to 85kg..and now i want to shed
those extra kgs(10)it's not going to take so much time, what few people thinks..In reality it would be a matter
of few weeks ..with muscle weight and lifting and nutrition knowledge,etc.You can take an example of body
 -builders also,they gain a lot more weight in off season but shed more than that in few months..
SO..according to me what matters in his transformation is his therapy for slip disc..or his rehabilitation...
but as long as getting in shape is concerned it's not that difficult....anyone can do that with a proper workout
 plan and nutrition....
  In our next post,i am going to throw some light on his workout and diet..(myths)
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Bulking Up....For Muscle Gaining...Is That Approach Good..?

Now these days,i am getting to hear a lot of things related to GAINING...now what's that..?Gaining muscles.?

   or gaining weight or something else....like bulking up..that's the word few bodybuilding dorks mostly use.

In my opinion,if someone is trying to gain muscles,is good ....but why some people wants to gain fat with 

    those muscles...is that really important..?Well i don't think so....Actually,both of these process are different

(gaining muscle and gaining fat).There are a lot of guys out there,who stays at very low body fat levels and still 

    got good muscles...so why some people wants to gain fat with muscles...?there are few things you should know before starting those bulking -up routines...

1.Choose your goal wisely....what do you want.?To be muscular or to be flabby..If you want to gain good 

    muscles you don't need to gain any fat ...

2.This gaining and cutting routines works best for professional bodybuilders...with steroids ..For an average

    person this is not going to work..(i am still confused that why they (bodybuilders)use this approach)

3.Gaining fat and muscles are two different processes:-You can not possibly convert fat into muscles ..so 

    why need that fat..?

4.Just focus on gaining muscles.:-4 years back,i tried this same thing on myself and two of my clients..and

    finally we got nothing...I was around 75kg and i gained around 22kg and reached at 97kgs within 3months

    and after finishing my cutting routine i was again 75 with no or little amount of muscle gains...i could have 

    done the same thing without gaining fat...and results would be far better ....

5.Go for it , if you are applying for a bouncer's job,But if want to impress girls or want to look good ...avoid

    this approach wether you are an ecto,meso or endomorph...

  Finally, gaining fat is not going to help you in any good way.....

  Still...you want to gain fat with muscles ..?A professional bodybuilder could help you....and maybe he 

    also doesn't know anything about that....he did that, because he was told to..

Please leave your comments....or ask your fitness related questions at our facebook fan page..

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How To Increase Your METABOLISM....?

The word Metabolism has become very common among the people.....and the reward goes to dieticians ..
   Today you can find a lot of stuff out there related to ..how to increase your metabolism....?..From diet gurus
    to your personal trainer everyone is throwing that word ...when it comes to weight loss or muscle building..
    Well ask yourself ..is it possible to increase your metabolism...?YEAH..i know most of you say ..yes ofcourse ..but that's not your fault...it's your trainer or diet guru's fault.Actually,yesterday at my new gym ,i
     heard someone saying that you can increase your metabolism by following this diet...i think he was a trainer
     and trying to convince his client to follow a diet plan.But how a diet plan could increase someone's metabolic rate..what the crap....?
 Actually,most of the people doesn't know anything about metabolism.It's not something we can increase or
      decrease.....Mainly our metabolism is determined by our internal organs like:-heart,liver,kidneys,etc.
  and upto some extent it depends upon ..muscles(skeletal muscles),bones,etc..But your lean body mass
  (internal organs)plays the major role.Now you guys please suggest me what can i do to my internal
   organs to increase my metabolic rate?
 Few guys would tell you that you can increase it by gaining muscles ......wow that's true...but what would
    be the effect..?.you could burn a few more calories..30 to 40..by increasing your muscle few pounds and
    that also increase your energy expenditure with no to very small effect on your basal metabolic rate.
 Again what you can do for weight reduction ...is eat less and workout more.
 Track your caloric intake ..
  Track your caloric expenditure..
 And forget about increasing your BMR(basal metabolic rate)
 If your trainer tell you that it's naturally possible than just ask him a question...WHAT IS OUR METABOLISM MADE OF....lolz...and seriously you won't get any sufficient answers..
     
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Protein Diets And Weight Loss

Today, someone told me to write a blog on protein diet..So today i will tell you something about protein diets
  and how they help in loosing weight..Basically i am not a fan of any diet programe ,i believe in calories intake
   and calories burnt formula...that is eat lesser calories than you burn ..Anyways, i am here to tell you about protein diet ,so let's focus on that..
1.High protein foods have high thermic effect that means if you eat protein rich foods you burn more calories
   digesting it..
2.Protein keeps your insulin levels constant..unlike carbs,which tend to increase insulin levels in our bodies.
    so basically protein keeps your insulin levels constant so by keeping a good insulin check you burn fat whole day.It works like this:--when you don't have energy from carbohydrates in your body..you will automatically
   burn fat for fuel for your daily works.
3.You could see a good weight loss within a few weeks of protein diets or low carbs diet because of loss of
    water in our bodies.So mainly it could be water loss.
4.Protein also helps you in controlling overeating by satisfying you.So it works for satiety ...and makes you
    feel less hungry all day.

These are the few reasons,i think,are responsible for weight loss in a protein diet or low carb diet.And i don't
     think that it has any side effects..I have seen a lot of my clients getting good results by following these kind
      of protein diets...but instead of only protein i would suggest you to follow a low carb and high protein diet
      like( ketogenic diet).
 Well,that's all i have to say about it...but keep in mind that what matters in weight loss is HOW MANY ENERGY YOU ARE CONSUMING AND HOW MUCH YOU ARE USING...In simple words ..eat less and work more..
Please leave your comments..

How To Get Bigger Arms

This is the question people ask most.....specially guys..that how they can build huge arms ?To those guys i
    like to say that it mainly depends on people's body type....weather they are Endomorph,Ectomorph or
     Mesomorph..different types gain muscles at different pace ..But still guys get confused regarding their muscles gain and weight gain..truth is that gaining    muscles is a very long process if someone is not using drugs,like professional bodybuilders do.So you can  say there is a limit for everyone for gaining muscles but when it comes to your weight gain,you can gain a tremendous amount of weight without using drugs...but again we don't   w ant to gain weight,we want to gain muscles.So here is a workout routine and supplements which can give you some desirable amount of results.

DAY ONE:-                     CHEST/SHOULDERS/TRICEPS
EXE.                                      SETS                                      REPS
1.Flat bench press                  4                                              15,12,10,12,15
2.Inclined db press                 3                                              12,12,12
3.Inclined db flies                   3                                               15,15,15
4.Chest press machine            3                                               12,10,8
5.Front shoulder press            3                                               12,10,8
6.Side lateral                          3                                              15,15,15
7.Skull crusher                       3                                               12,10,8
8.Pully push down                  3                                               12,10,8
9.Bar dips                              2                                                failure

Day Two:-                        BACK/BICEPS
1.Pull-ups                              3                                                10,10,10
2.Bentover rows                    3                                                15,12,10
3.Lat-pully front                     3                                                15,12,10
4.Seated rowing                     3                                                 12,12,12
5.DB curl(alternate)                3                                                 10,10,10(10 each hand)
6.Hammer curls alternate        3                                                  10,10,10
7.Cable curls                          3                                                  failure

Day Three:-                      LEGS
1.Squats(free)                       3                                                 20,20,20
2.Squats                               4                                                  12,10,8.6
3.Leg press machine             3                                                   12,10,8
4.Walking lunges                  3                                                   20,20,20..steps
5.Leg extension                    3                                                   failure
6.Seated calf raise                3                                                   failure

DAY FOUR,FIVE AND SIX ...repeat from day one ...
This workout mainly focus on sacroplasmic hypertrophy....one should compelete each workout within one
   hour....and with a proper post workout meal consist of carbs and protein ....this is an intermediate
  w orkout plan for guys........looking for fast gains ...
Works best ith supplements like creatine monohydrate....
          Give it a try and see the difference...and give your comments or ask your questions at our face book fan page..www.facebook.com/pages/Fitness-Freaks/206275662794458

     CONSULT YOUR DOCTOR BEFORE STARTING ANY WORKOUT SCHEDULE.