"Its exercise that supports the spirits and keeps the mind in vigour”Fitness means good health and happiness. It’s a state of feeling high without taking drugs and if you have a tremendous level of fitness you always feel high.
Now let’s come to the main part of being fit and building mass starting with….
NUTRITION:
Nutrition plays the most vital role in mass build up and keeping fit.
Avoid oily and fast foods. They not only puts up empty calories but also fats and gets deposited inside your heart arteries and causes heart problems in the long run. Increase protein intake alongwith your wholesome diet. Go for protein shakes and egg whites. Egg whites are a safer ,productive and a cheaper option. An egg white contains about 2.5 to 3.5 gm protein with almost no fat at all while the yolk contains about 1.2 to 2 gm protein along with cholesterol, fats, vitamins and minerals. But its best recommended to skip the yolk because of it cholesterol and fat content which tends to increase the blood pressure significantly. Go for egg whites according to your workout needs. Take it hard boiled or raw and no salt as it also tends to increase the B.P.Raw egg, according to belief is absorbed by the body fast but you run the risk of contracting salmonella.
Coming to sugar intake, its recommended that a normal adult should not take more than 2.5 gms of sugar daily. Besides the risk of diabetes, sugar breaks down muscle fibers. So soft drinks and processed juices which contains about 16-18gm sugar per serve should be avoided. Go for plenty of fruits instead. Bodybuilding supplements such as whey protein and creatine which are free ofsteroids may be taken to supplement exhaustive workouts. But I recommend you to steer away from these and build up mass naturally as these products contains preservatives and also not 100% pure as the companies claim and also quite expensive. Furthermore over intake leads to kidney and liver problems. By the way you can try out the Amway nutrilite series.
Go for vitamin B-complex capsules or syrup. These group of vitamins are water soluble and does not accumulate in the body and the excess is passed out. It helps to boost the immunity level and overall wellbeing. Some good brands are zincovit,becosules,polybion and zevit. Take one capsule a day after meal.
Working it out:
Start by stretching exercises so as to warm up and avoid injuries and pain.
After warming up begin working out on the major muscle groups:chest,back,triceps,biceps,shoulders,legs,quadriceps,hamstrings,glutes,calves and abdominals.
Alternate gym sessions with pushing and pulling exercises and also wind it up with another round of stretching to avoid cramps and pains.
Some guidelines are:
Breathing should be controlled,slow and steady.
Movements should also be controlled,slow and steady(preferably infront of mirror).
Gradual increment of weights to optimum weight.
Sets should be of about 4-6 times a day (excluding the warm up mini sets of lightweights).
Repetitions should be of 8-10 times a set.
(optimum weight in my terms is that quantity of weight by which you feel extremely exhausted in the 8-10TH repetition of the set.)
Some general exercises:
FOR BICEPS :
BICEPS CURL
Stand with your knees slightly bent, shoulder distance apart. Hold weight in arms, with palms facing up. Lift weight slowly until it almost touches your upper arm. Return to starting position. Shoulder to elbow stays still, only lower arm, from elbow to hand moves. Elbows stay close to the body.
Note: Keep elbows close to body.
HAMMER CURL
Stand with your knees slightly bent shoulder width apart. Hold weights in hands with palms facing body. Life weight slowly until is almost touches your upper arms. Return to starting position. Shoulder to elbow stays still, only lower arm from elbow to hand moves.
Note: Keep elbows close to body.
FOR TRICEPS:
TRICEPS DIP
Feet on floor providing good base. Support yourself with arms on seat of couch. Bending at elbow, lower body. Return to starting position.
note: Elbow to hands stays still. Movement is from elbow to shoulder.
Straighter your body the more difficult the exercise will be.
FRONT SHOULDER RAISE
Stand with your knees slightly bent, hip distance apart. Hold weight in arms and raise hands until they are level with shoulders. Return to starting position.
note: Squeeze abs with each repetition.
Complete exercise with water bottles in each hand to reduce weight.
FOR SHOULDERS:
SHOULDER PRESS
Sit in chair with good posture, using hands and forearms to create a good base. Holding weights in each hand with elbow bent next to shoulder. Extend each hand/arm straight up (do not lock elbows). Return to starting position.
note: Keep abdominal muscles tight to create a solid core.
FOR CHEST:
CHEST PRESS
Lay flat with knees bent, feet flat on floor. Hold weight at chest level and extend arms straight overhead. Return to starting position.
(Also beneficial for triceps and shoulders.)
PUSH UPS
Place hands on incline with a slight bend in elbow. Create firm base with knees and toes on the floor. Lean forward bending at the elbows. Return to starting position.
note: Keep abdominals contracted to keep body in correct form.
Also different forms are there such as star and delta push ups.
Tip: Closer feet/ knees are to arms easier the exercise will be. To increase difficulty, extend feet back and raise knees off floor.
(Also beneficial for triceps and shoulders.)
FLIES
Lay flat on floor with knees bent and feet on floor. Begin with weights held in hands straight up above chest with arms slightly bend. Drop hands out towards floor keeping arms slightly bent. Return to starting position.
note: think of hugging a tree.
(Also beneficial for shoulders.)
STANDING CHEST PRESS
Stand with feet shoulder width apart with knees slightly bent. Begin by holding handles of band on either side of chest. Extend hands until arms are almost straight (keep slight bend in elbow). Return to starting position.
Note: Squeeze abdominal muscles with each repetition.
FOR CHEST and TRICEPS:
PULL OVER
Lay flat with knees bent, feet flat on floor. Hold weight with arms extended above chest, with elbows slightly bent. Slowly bring weight back above head. Return to starting position.
FOR LATS AND SHOULDERS:
WIDE LAT MACHINE PULL DOWN
Sit with spinal chord straight on the lat pulldown machine with hands gripping wide. Pull down behind your back not infront which is a common mistake that gymmers do without the help of trainer.
note: completely open open up the elbows, more difficult exercise will be.
FOR BACK :
Pull ups will do the trick. Do it completely and open up your elbows.
Also lat machine is beneficial.
FOR POWERFUL LEGS AND CALVES:
SQUAT
Stand with your knees slightly bent, slightly wider than hip distance apart. Hold weight in between legs. Focus on keeping your weight in your heals (this helps you stay in correct form). Drop your rear end just like you are sitting in a chair. Return to starting position.
note: Move straight down NOT forward.
Begin with no weight to establish good form.
STAIRS!!!.....Any stairs anywhere anytime!!!
Think of ROCKY BALBOA!!!!
FOR GLUTES, QUADS, HAMSTRINGS:
LUNGE
Stand with front foot firmly on ground, with slight bend in knee. Extend rear foot back with only toe of foot on floor. Holding onto chair bend front knee. Return to starting position.
note: Drop straight DOWN not move forward.
FOR ABDOMINALS:
ABDOMINAL CRUNCH
Lay flat on back, place feet under couch. Place fingertips on back of head with elbows straight out to the side. Keeping eyes on ceiling lift straight up towards ceiling.
note: Extending arms overhead will increase difficulty.
Pretend a tennis ball is in between chin and chest to help keep head and neck in proper form.
Now lets come to the cardiovascular part:
Cardiovascular training is impotant to increase stamina and trim the left out fats and calories.
Moreover you get more definition of your cuts(also read abs) as it trims away the fats. Most beneficial forms are sprinting,jogging,skipping,jumping and german training which includes running sideways,backwards,line touching,etc.
Other ways of staying fit:
Sports such as swimming,football and tennis are extremely beneficial. They not only helps tone our bodies but also improves stamina,organ coordination,flexibility and reflexes.
SO HERE ARE THE BENEFITS:
- Weight control
- Increased wellness
- Look good
- Feel good
- Core strength increases
- Abdominal, paraspinal (back), gluteal muscles
- Improved performance
- Reducing risks of injury
- Reducing risks of osteoporosis
SOME FACTS and TIPS:
You don’t’t grow muscles during workouts,you actually break them which triggers new growth
Avoid smoking and alcohol,they are killers.
Steroids are highly dangerous and have permanent and life
threatening consequences.
Hit the bicycle instead of bike whenever possible. It saves mother nature too. Biking for me is only for thrills at great speeds (but plz b careful n perform stunts in clear roads or grounds only with helmet).
If you are having a hectic life stlye, then work out on weekends. Or go out for jogs early in the mornings and combine it with some exercises such as the aerobic, crunches, pullups, pushups, or anything that you find suitable in your locality in between jogging. Combine jogging and sprinting. (Also try out parkour stunts such as climbing buildings,somersaults,etc so as to build up a terrific combo of stamina and strength)
SO ITS NOW TIME TO HIT THE GYM SCIENTIFICALLY AND SYSTEMATICALLY AND LIVE A HEALTHY ROCKY BALBOA LIFE!!!
HAPPY WORKOUTS!!!
(ANY QUERIES,COMMENTS OR SUGGESTIONS ARE HEARTILY WELCOME…)
