Skip to main content

Some more basic points for Gym Beginners: How to gain weight and how to loss weight

Gym is the place where lot of people arrive with their aim. For some later on it becomes a persistent fight while for some it is just for couple of days. Gym must not be treated like something extra ordinary. You must treat it like just some normal routine. Only by doing this, you can continuously workout. Don't give too much hype. We had already posted about basic rules of gym so first go and read them. So now let's first begin with some new points.

1.There are two type of people in the gym. One who want to gain
weight while the other who want to lose some weight. Ignore the rest. They are just crap.
2.Now firstly identify in which category do you fall. Do you want to lose weight or do you want to gain weight. On an average the weight of your body must be around 12 kg per foot of your height. So check yours.
3.Once decide get set. Remember nutrition is important both during gaining or losing weight.
4.So let's first talk about gaining weight. For this you will have to firstly identify your eating habits. Workout won't help you much until you eat properly. Once you have identified then make a plan of the food items you need to add and the items you need to remove.
5.Once you have decided you need to add the following things to your program for nutrition for weight gain-
a) Start your day with drinking water empty stomach. A glass is enough.
b) You can have whole wheat bread with peanut butter and banana shake for breakfast.
c) During lunch you can have normal food. You can add meat for non- veg or else add paneer/tofu and curd for veg. Also have salad.
d) Before workout have banana shake/ potato/ sweet potato about one hour earlier along with whole wheat bread with peanut butter. You can take a spoon of coffee with little hot water before workout. Don't add sugar. Basically its black coffee.
e) After workout stuff yourself  with 5 egg whites/ one scoop of whey protein in water along with 2 bananas.
f) Late night you can have dinner with little paneer/toned low fat milk.
6.For losing weight you need to add protein content. You must eat complex carbohydrates like brown rice, brown bread. You need to drink water lot. You can try a shake of spinach with little grapes and water before workout.
7.For weight gain you need to lift heavy and take rest for 45-60 second between each rep.
8.For weight loss you need to focus more on cardio exercise. Also don't take break more then 30 seconds. Always drinks one cup of black coffee.
9.For both categories you need to add dry fruits like almonds, walnuts, cashews.
10.Remember consistency is key. Don't give up any program before trying it out for at-least 4-6 weeks.
Nutrition is the Key. Remember 75% Nutrition 25% workout.



Comments

Popular posts from this blog

Interesting Facts About Olympic Games

As the Winter Olympics have kicked off in PyeongChang, South Korea everyone is getting glued to their television set. Everyone is busy supporting their nation, favorite sport person as well as a sportsperson, it is a matter of pride to represent your nation and winning a medal is much more than that. While some of the athletes have won more then a medal while some of them could not get their hands on it. So here are few interesting fats about Olympics- 1.The first Olympics were held in 776 B.C in Greece. 2.The First modern Olympics were held in 1896 in Athens Greece. 3.The first Winter Olympics were held in 1924 in France. 4.The first Paralympics were held in 1960 in Rome, Italy. 5.The 2024 Summer Olympics will be held in Paris and 2028 Summer Olympics in Los Angeles. 6.The Olympic flag consist of five rings each representing continents Asia, America, Africa, Europe and Australia. 7.There will be 28 sports in 2020 Olympics game. The sports are later broken into various eve

Maldives Crisis 2018

Whenever a state of emergency is put into action, the government gets access to perform various actions that are not normally permitted. Generally, state of emergency is declared when the country is hit by a disaster, civil war or any other type of armed conflict.Also during the state of emergency, the fundamental rights of a citizen are also suspended. Though there have been many occasions on which state of emergency has been declared, but we will discuss about the recent state of emergency declared in the Asian country of Maldives . So let's now share with you about the highlights that we have till now- 1.The state of emergency was declared on February 5,2018 by President of  Maldives Abdulla Yameen for 15 days. 2.The reason of the emergency starts with the fact that Maldives Supreme Court ordered release of nine imprisoned opposition politician, including exiled former president Mohammed Nasheed. 3.Ex. President Nasheed got international recognition for his efforts on addr

Ways To Take Care Of Your Skin

Well everyone wants fair, glowing skin. Especially the charm on face depicts one's confidence. While a dull face shows lack of confidence while a face with glowing charm depicts that one is fresh and totally energetic. While there are many ways to keep the skin fresh, here we are sharing with you a few tips: There are two ways of taking care of skin. First is internally and second one is externally. So let's talk about externally at first: 1.You should wash your face twice daily with water. Don't use too cold or too hot water as it may damage the skin. 2.Use a facewash while clearing the face. For this at first you need to identify your skin type. Then accordingly choose a facewash. 3.Always apply moisturizer on your skin. 4.But before applying any kind of moisturizer on the skin, make sure that you dry your skin(but not totally dry). For this you can dab your skin with a dry towel but don't  rub vigorously. 5.If you are going outside, then make sure to apply