WORKOUT FOR BEGINNERS

BEGINNERS WANTS TO TRAIN EACH MUSCLES TWICE A WEEK AND DIVIDE YOUR WORKOUTS FOR 3 DAYS AND ENSURE TO COVER ALL YOUR MUSCLES AND WEEKLY ONE DAY  REST FOR MUSCLE RECOVERY. 
THEN FOLLOW THE SPLIT WORKOUT CHART FOR EIGHT WEEKS AFTER THAT CHANGE YOUR WORKOUT SCHEDULE BY SLIGHT CHANGES ON IT.

WORKOUT SCHEDULE FOR BEGINNERS 

MONDAY:- CHEST, BACK AND ABS

CHEST:- 
INCLINED PRESS, FLAT BENCH PRESS AND PULLOVER 
(EACH 3 SETS AND 15, 12 ,10 or 8 REPS)


BACK:- 
CHIN UPS ( UP TO 50 TOTAL COUNTS THE NO OF SETS YOU TAKE DOESNT MATTER ONLY FACT TO REACH 50 REPS) 
BEND OVER ROWS (3 SETS 15, 12, 10 or 8 REPS)
UPRIGHT ROWS (3 SETS 12, 10, 8 or 6 REPS )
DEAD LIFT (3 SETS 12, 10 ,8 REPS)


ABS:-
ABDOMINAL CRUNCH (4 SETS 20 REPS) 


TUESDAY:- SHOULDER, ARMS, FORE ARM AND ABS

SHOULDER:-
DUMBELL SIDE RAISE, DUMBELL LATERAL RAISE CLEAN AND PRESS (EACH 3 SETS 12, 10, 8 REPS)

 ARMS:-
STANDING BARBELL CURL, SEATED DUMBELL CURL, CABLE PUSH DOWN, CLOSE GRIP BENCH PRESS (EACH 3 SETS 15, 12 ,10 or 8 REPS)

WRIST:-
WRIST CURL, REVERSE WRIST CURL (EACH 3 SETS 15, 12, 10 REPS)

ABS:-
REVERSE INCLINED CRUNCHES (4 SETS 20 REPS EACH)


WEDNESDAY:-THIGHS, LOWER BACK, CALVES AND ABS

THIGHS:-
SQUAT, LEG CURL, LEG EXTENSION AND STANDING CALF RAISE (EACH 3 SETS 15, 12, 10 or 8 REPS)

LOWER BACK:-
STRAIGHT LEG DEAD LIFT AND HYPER EXTENSION (EACH 3 SETS  12, 10, 8 REPS)

ABS:-
SEATED BROOM STICK TWISTER 3 SETS 100 REPS


THURSDAY:- CHEST, BACK AND ABS
SAME AS ABOVE


FRIDAY:- SHOULDER, UPPER ARM, FORE ARM AND ABS
SAME AS ABOVE


SATURDAY:-  THIGHS, LOWER BACK, CALVES AND ABS
 SAME AS ABOVE


SUNDAY:- 
HOLIDAY TAKE COMPLETE REST

TIPS:-

1. TAKE MORE CARBOHYDRATES, PROTEIN, FIBER CONTAINED FOODS LIKE SWEET POTATO,EGG WHITE, BANANA, MILK, GREEN VEGETABLES, FRUITS, GREEN PULSES HALF BOILED AND NUTS,ETC.
2. THEN TAKE 5 SMALL MEALS PER DAY INSTEAD OF 3 BIG MEALS.
3. INSTEAD OF TAKING SNACKS AND BEVERAGES  TAKE FRESH JUICES, AND MILK.
4. TAKE CARBOHYDRATES AFTER WORKOUTS.
5. DON'T DO WORKOUT IN BARE EMPTY STOMACH.
6. HAVE AT LEAST 8 TO 10 HOURS OF SLEEP.
7. DON'T INVOLVE IN ANY PHYSICAL GAMES.

ANATOMY OF HUMAN BODY

HOW TO DRINKING WATER

1. WATER IS VERY ESSENTIAL TO OUR HEALTH BECAUSE OUR BODY CONTAINS 65-70% OF WATER EACH AND EVERY PARTS IN YOUR BODY CONTAIN WATER. 
2. WATER IS USED TO REGULATE THE BODY TEMPERATURE CONSTANT AND TO TAKE THE MINERALS AND OXYGEN TO ALL PARTS OF THE BODY, CELLS AND TO PROTECT OUR JOINTS MUSCLES AND ALSO HELPS IN SKIN CARE,ETC,.  
3. IT WILL HELPS IN REMOVAL OF WASTE FROM OUR BODY AS URINE AND SWEAT SO DURING WORKOUTS WE LOSS MORE AMOUNT OF WATER AS SWEAT TO MAINTAIN OUR BODY TEMPERATURE CONSTANT AND TO AVOID DEHYDRATION AND TIREDNESS.  
4. THE AMOUNT OF WATER DRINK BY EVERY INDIVIDUAL MAY VARY ACCORDING TO THE TYPE OF WORK AND SURROUNDING ATMOSPHERE.
5. FOR THE BODYBUILDER WE WANTS TO INTAKE MORE AMOUNT OF WATER DEPENDS ON OUR BODY WEIGHT.
6. THE WATER REQUIREMENT OF OUR BODY CAN BE CALCULATED BY FOLLOWING  FORMULA:                                  BODY WEIGHT IN POUNDS (lbs) * 0.60 = TOTAL WATER REQUIREMENT OF WATER BY OUR BODY IN OUNCES.               FOR EXAMPLE:                                                                                                          160 lbs *0.60  = 96 OUNCES   or  2880 ML OF WATER / DAY

DIFFERENCE BETWEEN WEIGHT LIFTER AND BODYBUILDER

1. THE BODYBUILDER ALWAYS WANTS TO CONCERN ABOUT THE SIZE AND SHAPE.
2. THE WEIGHT LIFTER ALWAYS LOOKS THE AMOUNT OF WEIGHT HE LIFTS AND INCREASING THE MUSCLE POWER HE DOESN'T CARE ABOUT THE SHAPE.
3. THE BODYBUILDER WANTS TO TAKE CARE ABOUT ABOUT THE DIET WHAT KIND OF FOOD HE TAKES AND PROTEIN, CARBOHYDRATES AND FAT CONTEND OF THE FOOD, WHICH HELPS HIM TO INCREASE THE SIZE AND TO REDUCE THE FAT FROM THE MUSCLE DURING COMPETITIONS TO INCREASE THE SHAPE AND MUSCLE TONE.
4. THE WEIGHT LIFTER ALWAYS TAKE MORE CARBOHYDRATES TO INCREASE THE MUSCLE SIZE AND STRENGTH WHICH HELPS HIM TO LIFTS HEAVY WEIGHTS IN THE COMPETITION HE DON'T DO DIETING TO GET GOOD SHAPE.
5. THEN ALWAYS BODYBUILDER WANTS TO DO MORE REPETITIONS TO INCREASE THE SHAPE OF THE MUSCLES.
6. THEN THE WEIGHT LIFTER ALWAYS HANDLE HEAVY WEIGHTS WITH LESS REPETITIONS TO INCREASE HIS MUSCLE POWER WHICH HELPS HIM TO LIFT MORE WEIGHTS.

PRECAUTIONS TO BE TAKEN PRIOR YOUR WORKOUT

1. CHECK THAT YOUR MACHINE IS CALIBERATED TO ITS INITIAL POSITION.
2. THEN HAVE A PARTNER WHO CAN HANDLE MORE WEIGHT THAN YOU TO SUPPORT DURING YOUR WORKOUT FOR YOUR SAFETY CONCERN.
3. THEN ALWAYS WEAR GLOVES DURING YOUR WORKOUT IF YOU WANT TO HAVE SMOOTH SKIN AND TO AVOID INJURIES DURING WEIGHT HANDLING.
4. THEN ALWAYS HAVE YOUR OWN ENERGY DRINK OR WATER BOTTLE WITH YOU TO MAINTAIN YOUR BODY WATER LEVEL TO AVOID BODY DEHYDRATION AND UNWANTED RAISE IN BODY TEMPERATUTE.
5. THEN WEAR WRIST BAND, HAND STRIP, JOINT SUPPORTER LIKE KNEE AND ELBOW SUPPORTING BAND WHICH HELPS YOU TO PREVENT INTERNAL INJURY AND LIGAMENT TEAR DURING HEAVY WEIGHT HANDLING.
6. THEN ALWAYS HAVE TOWEL WITH YOU AND WEAR SHOES TO GRIP YOUR STANDS DURING SQUATS AND LUNGES, ETC.,

CONSIDERATIONS DURING GYM SELECTION FOR YOUR TRAINING

1. JOIN THE GYM WHICH HAVE LOTS OF FREE WEIGHTS AND ALSO MORE EQUIPMENTS AVAILABLE TO TRAIN EVERY MUSCLES.
2. THEN THE GYM WANTS TO HAVE ENOUGH VENTILATION FOR MORE AIR CIRCULATION TO AVOID SOON DEHYDRATION OF BODY DUE TO QUICK RISE IN BODY TEMPERATURE.
3. GYM MUST HAVE MORE AEROBIC TRAINING EQUIPMENTS LIKE BICYCLE, STEPPER, THREAD MILL,ETC.,
4. IF YOU ARE THE BEGINNER YOU WANTS TO SEE THE GYM HAVING A GOOD TRAINER OR NOT.
5. THEN GYM MUST HAVE MORE EQUIPMENTS THAT WILL SAVE OUR WAITING TIME FOR THE WEIGHTS THAT IS GYM MUST EQUIPPED WITH PLENTY OF FREE WEIGHTS AND EQUIPMENTS.

TIPS DURING WORKOUT

1. DONT DO MORE NO OF SETS AND WORKOUTS FOR SAME MUSCLES.
2. WORKOUT ONLY ONE MUSCLE A DAY FOR BEGINNERS AND MADE YOUR WORKOUT SCHEDULE LIKE ONE MUSCLE PER DAY AND SIX MUSCLES PER WEEK ONE DAY AS HOLIDAY.
3. LESS SETS + MORE REPS AND MORE  REST WILL LEADS TO MORE MUSCLE GAIN.
4. FOLLOW THE SAME WORKOUT SCHEDULE FOR AT LEAST ONE OR TWO MONTHS.
5. AT THE STARTING START DOING WITH LESS WEIGHT AND MORE REPS AND BY GRADUALLY INCREASE THE WEIGHT REDUCE THE REPS.
6. THEN KEEP YOUR REPS BETWEEN 15 AT THE STERTING SET THEN GRADUALLY REDUCED  TO 15,12,10,8 AT THE FINAL SET..
7. DO YOUR WORKOUTS FULLY WITH THE BARBELLS AND DUMBELLS TO INCREASE YOUR MASS.
8. THEN TO GET SHAPE DO YOUR WORKOUTS IN THE MACHINE AND FOR DEEP GUTS.
9. BEFORE YOUR WORKOUT DO STRETCHING FOR 15-20 MONUTES TO WORM UP YOUR MOSCLES AND TO AVOID INTERNAL INJURIES.
10. THEN DO MORE BOSING PRACTICES WHICH WILL HELP TO RECOVER YOUR MUSCLES IN SHORT TIME AND GET READY FOR WORKOUT QUICKLY.

FITNESS TRAINING TIPS

1. NOT AT ALL THE WORKOUTS WILL INCREASE THE MASS OF YOUR BODY WITH THAT YOU WANTS TO INTAKE FOOD THAT FULFILLS YOUR DIET. 
2. TO BUILD BIG MUSCLES YOU WANTS TO TAKE BALANCED DIET THAT WOULD FULFILL YOUR CARBOHYDRATE, FAT, VITAMIN, MINERALS AND PROTEIN REQUIREMENTS.
3. YOU WANTS TO TAKE YOUR FOOD IN FIVE OR SIX TIMES IN SMALL AMOUNT FOR EVERY THREE HOURS INSTEAD OF TAKING THREE LARGE FOODS.
4. THEN TAKE REST THAT IS HAVE GOOD SLEEP MORE THAN 8-10 HOURS A DAY.
5. THEN DONT START WORKOUTS WITH EMPTY STOMACH.
6. THEN DO AEROBICS AT EARLY MORNING BEFORE BREAKFAST WITH EMPTY STOMACH.
7. THEN TAKE MORE AMOUNT OF PROTEINS IN MORNING BREAKFAST AND TAKE CARBOHYDRATES IN LUNCH AND AFTER YOUR WORKOUTS WITHIN 30 MINUTES.
8. THEN DRINK WATER IN BETWEEN YOUR WORKOUTS IN SMALL SIPS TO AVOID DEHYDRATION OF YOUR BODY DUE TO WATER CONTENT LOSS OF YOUR BODY.
9. LEAVE MORE TIME LIKE 3 DAYS BETWEEN THE SAME MUSCLE TO WORKOUT FOR FULL RECOVERY OF YOUR TARGETED MUSCLES.
10. THEN DRINK MORE AMOUNT OF WATER PER DAY UP TO 3.5 - 5 LITERS TO EQUAL YOUR DAILY MINERAL REQUIREMENTS OF YOUR BODY.