Health and Fitness Thread V1: 100% Adrenaline

So i was thinking of creating a thread where I wanted to share my experience and encourage others to do the same for the lulz.

I never actually though of joining gym but then to keep myself busy and to forget someone...lol. But then it is one of the best thing ever happened to me (except the introduction to the internet).
Below mentioned exercises are bodyweight exerciases, so you can do them at home with minimal to no expenses.

I was always good at push ups, i mean the regular ones. But now extended to many variations (triangle, wide grip, uneven grip, one leg, one arm, hip, atlas, hindu, started to the progression for handstand) and varying difficulty (increase elevation, fist, knuckles). One hand push up is a real killer. I can manage 5 rocky style. Now the next challenge is handstand.

But pull ups (i mean hand in pronated position, wide grip and lift upto chin from dead hang without any momentum or jerks) were a different business altogether. I was able to do zero pull ups some two months back. But now at the starting of this month miraculously I did my first pull up...fcuk yeah! And currently I am at the count of five and ever increasing. The probem is not your weight but the strength. I gained weight here while doing workout.

Third one is dips and bench dips. For those awesome chiseled triceps you gotta churn out them as much as you can. I usually do 5 dips and 10 bench dips.

For abs hanging leg raise really burns you deep down. But to get six packa you gotta reduce that chunck of fat around ur tummy. Unforunately it is not that simple as whole body fat is to be reduced, spot reducing doesnt work. Fortunately i dont get fat accumulated easily so thats a plus point. I am working in for 6 packs.

If you can do push ups, pull ups and dips then you are already past halfway to the fitness.

I'll add more content later. Proper way to do workout and prevent injuries. Even some hints about diet one should take. Though I am a learner in this feld.

nice initiative, but at this rate we will soon have a "the good $ex life thread".

my own experience with fitness is yoga. but that was long time back. still it was one of the turning points of my life.

I am a regular gym-goer coz of my overweight :smile:

....I should say after stepping in gym I feel like my strength and stamina increase by 4 times..

I tried to workout at home but felt too lazy to even workout for 15-20 mins..at gym I workout continuously for 2 hours...

A

Any tips to increase weight and get a good shape ..
I am 20 and still around 45-47 Kg and look very thin and pale ... Its not my eating habits its normal..
BTW do think people go to gym to tone their body ? Never seen any thin guy saying i go to gym

^^you are an ectomorph or may be in between ecto and meso. I am something in between ecto and meso. I am 23 and weigh 58kg. Before i was 55kg.
I'll say that it will be much easier for u to gain weight. By that i mean lean muscle weight and not fat. And muscle is heavier by volume compared to fat.

Remember the strategy to build big muscles and strength is to lift heavy with less repititions (6-12) per set. But before that prepare your body for two weeks. I workout from mon to fri.
Contrary if you are already bulky the you need to tone up. Any cardio exercise for more than 20 mins. Pushups can qualify as cardio but treadmill is good too. And the lift less weight and more repitions for toning up and endurance.

Initially i was doin less weight and more reps. But then i switched to more weight less reps (6-8). Believe me i gained a whole chunk of lean muscle. And now my clothes feel tight...lol.

One more thing, always warm up before doing weight exercise. Be it treadmill or pushups. Both are good for racing ur heart for warm up. Also during weight exer do some hanging or any activity which ease out the muscles and stretch them to relax. This way you will be able to do more with minimal fatigue.

It will be easier for u to get 6 packs, the ultimate fitness test. But it wont be that quick.

As for diet, i usually hav quaker oats for breakfast and dinner with some fruit juice mixed with two scoops of b-protin. You gonna need protein to help muscle regeneration. And oats are the best thing coz you wont feel empty and the release of carbohydrate is gradual. Throughout the day it will keep you metabolism going.

I was much thinner before, it was frikkin embarrassing to take out my shirt. And yeah i hav seen people with great chiseled body.

There r two websites which act as source of inspiration for me: beastskills and unique-bodyweight-exercises. Do checkout to see the human body limits.

sujoyp said:
I am a regular gym-goer coz of my overweight....I should say after stepping in gym I feel like my strength and stamina increase by 4 times..

I tried to workout at home but felt too lazy to even workout for 15-20 mins..at gym I workout continuously for 2 hours...

Yeah exactly, you feel too lazy to do the workout at home I don't know why. Even I'm overweight and thinking of reducing some chunks by joining a gym at least for a month till the first year of my college starts.

I am skinny too but due to sedatary work habits and studies have gained fat around tummy and chest

Chest part looks very embarrassing, I cant wear my favourite kurta pyjama because it shows the cones too much

I do 40-45 push ups and 60 dips but it doesnt seem to work. I am planning to buy a treadmill, how much does it cost?

a_rahim said:
I am skinny too but due to sedatary work habits and studies have gained fat around tummy and chest Chest part looks very embarrassing, I cant wear my favourite kurta pyjama because it shows the cones too much I do 40-45 push ups and 60 dips but it doesnt seem to work. I am planning to buy a treadmill, how much does it cost?

Why do you want to buy treadmill? Don't u have any GYM near by ur home or workplace/college?

I'm a gym regular since last 1.5 yrs. Main intention is a fit and healthy body not muscles. I know I can't maintain them, at least I can maintain a flat tummy.

I hit our office gym after work for 1.5Hrs.
Start with warm-up. Skipping (300-400), treadmill 5-10 mins. Then regular warm-ups like push-up, sit-up.
Then concentrate only on crunches. This is my recent routine, used to do legs, chest, shoulder previously but stopped using machine involvement as much as possible.

The gym sessions are great stress-buster for me, gives me a sound sleep and a very refreshing start in the next morning.

a_rahim said:
I do 40-45 push ups and 60 dips but it doesnt seem to work. I am planning to buy a treadmill, how much does it cost?

You r the beast if you can do 40-45 pushups in one rep and 60 dips in one rep

Instead of spending money on treadmill go outside and run. Nothing beats the fresh morning run.

Chest part looks very embarrassing, I cant wear my favourite kurta pyjama because it shows the cones too much I do 40-45 push ups

I am no expert but wouldn't doing pushups actually increase your chest ? I have done lots of pushups in the past and have a strong chest. I don't find it embarrassing though. Can you flex your chest muscles btw ?

I used to do 50 pushups...but then I noticed the extra bulge in chest muscles...and yes I agree with a_rahim...it is embarrassing. So i had to stop that.
Now I continue the regime in my office gym. 10 minutes of treadmill, 10 minutes stepper, few bench presses and then I go for dumbles to shape triceps and shoulder muscles.
I sweat a lot, so I need atleast 15 minutes to dry the sweat off completely before hitting shower...

rhitwick said:
Then concentrate only on crunches. This is my recent routine, used to do legs, chest, shoulder previously but stopped using machine involvement as much as possible.

The gym sessions are great stress-buster for me, gives me a sound sleep and a very refreshing start in the next morning.

Include more compound exercises like hanging leg raise etc.
Machine exercises will not work out ur stabilizer muscles but they are safer and good to begin with.

Gym sessions are a true stress buster. Its like i wait for the clock to tick 6:30 so that i can do the lulz over there in the gym. Feel good factor.

Is there any way to reduce tummy and waise without going to gym ??

Being 6 yrs in IT industry ..I have become very fatty

........

I had two three times gone to gym but I am very lazy..I leave it in 1 or 2 months ....at max.......

Its easy to gain weight but when it comes to reduce it, takes hell lot of workout. I regularly play Basketball for >= 1hr and i never gain weight even if my working hrs on computer are 10-12 hrs or more

if u really wanna have fun and reduce ur weight there r some simple options

1. Morning Walk
2. Jogging around the park
3. Swimming
4. Join a sports club or play some game like badminton, basketball etc..
5. Morning cycling

Just gym wont decrease ur weight...my trainer said that initial 15kg is very easy to reduce then its difficult as hell :sad:

If u wanna exercise u really have to bear the pain and do it for long time to reduce...I am doing that..daily some part or the other pains :razz:

...but then there is MOOV ->Aah se Aaaha Tak :razz:

^^swimming is total body workout and highly recommended for those who can. Best thing is that one learns a very essential skill and further there is no risk of injury. Just dont get drowned

Spot weight reducing is not possible. Its not like u will miraculously lose fat on your abs. It can only be reduced undormly thruout the body.

Sujoyp, i hope you are not giving stress to ur bones but muscles. Also try not to lock ur elbows during workout becoz it basically puts a lota of friction in joint and can set you back for one week also the tension in you muscle no longer remains becoz ur bonea are lifting the weights.

Keep your joints and body tense during workout. I sprained my left wrist, fortunately it got back to normal in one week but i missed some exercises.

Nope basically I am going gym to get fit....I should say I have soo much weight that I cant even run for 10 mins :sad:

....soo some or other muscle start paining...Not a big problem though..

After doing a week gym I got lower back problem and it was really painful...but with right instruction from my trainer and 2-3 masages i was 100% fit in just 2 days :razz:

...Again started doing everything :smile:

.

Always follow ur trainers instruction...dont be in too hurry to build up urself..

sujoyp said:
my trainer said that initial 15kg is very easy to reduce then its difficult as hell

whattttt !!! yaar mere liye itna hee kaafi hai....15 kg wowwwwwwwww !

I am thinking of buying an air bike (training cycle) for Rs 7500/-..wats ur advice..will it reduce wt if I do it daily 30-45 mins ?

^^ Actually the water level reduces in our body initially...soo u can say with the 1st 15kg u r loosing 10kg water and 5 kg fats

...but after that its just fats...soo it becomes more difficult :sad:

@esumitkumar the training cycle will definitely help...but keep increasing and decreasing the difficulty level so as to strain and relax ur body....

In my gym I workout on a magnetic cycle and its much difficult...it makes a program according to ur height weight and age...and sets a 12min training session....the difficulty level changes every 15-30 seconds...very exhaustive :smile:

hmm..thnx...will try out air bike

In my vicinity thr is a very gud health club

Welcome to Celebrity Fitness - Ultimate Fitness Experience

but its charges are quite high ..3500/- per month

G

i wanna
-reduce my small belly pot
-get 6pack

pls give some tips on execise,food to eat,...though i am vegi...i eat egg...so anyway to build body with good packs

Any suggestions for increasing my weight and add some muscles? Non veg and fats doesn't seem to work for me.

if u wanna increase ur weight just drink banana shake daily...make it at home
add 2 banana, Milk and sugar into mixer and u have it

If u want muscles with it...do some pushups..there r different types of pushups...try them :twisted:

If u take fatty diet and do regular exercise the fat will be even everywhere in body or else u would get increased belly :wink:

ico said:
Any suggestions for increasing my weight and add some muscles? Non veg and fats doesn't seem to work for me.

I know some more lucky people like you. No matter what they eat, they do not gain any weight. I think it mostly depends on the eating habits. Such people are not foodie generally. Moreover they have a fixed time at which they eat and whenever they do they eat lesser than others. Plus if they have snacks some time after a meal, their appetite is lost. These are just general observations, I am not making any claims.

So for increasing weight, you may try to eat a little more. Never skip a meal. Exercise, it will increase your appetite. Have lots of proteins, will help in making muscles.

I have seen that those who drink beer usually gain weight and muscles. I am not suggesting you to drink it as it is definitely injurious to health, but if you already do, then continue

ico said:
Any suggestions for increasing my weight and add some muscles? Non veg and fats doesn't seem to work for me.

same here

but one more thing...my hands are very thin,so some advice to gain mass at hands???

G

how to reduce small belly help

To reduce small belly do this exercise
*www.isteroids.com/bodybuilding/training_pictures/crunches.jpg
This is highly effective...do it as much as u can...its for abs only
Start with 10x2...
1. Dont move ur legs..
2. Dont stress ur neck too much.
3. Dont drink water/consume food 15 mins before this excercise

See to it that the pressure should be on ur belly/abs and not on neck :))

GO-GO-GO

I am currently doing High-intensity interval training on stationarybike 5 times a week.

@ico
If u want to increase ur lean muscle mass and hence overall weight without that fat covering then u gotta do exercise regularly. No, u wont see result in 1 week. It may take more than one month but its worth the efforts.
Start with bodyweight exercises like push ups, pull ups and dips. Push ups are easier and workout core part too. Pull ups will add to muscles over upper torso. You know that V shaped look. But let me tell u pull ups and dips are insanely hard. So for the time being stick with push ups. Advantage is that pushups works as cardio too so if u do enough sets then u will be burning out fats too. These three exercises are effective muscle and strength building exercises.

If u can afford to go to gym then gaining lean muscle weight will be much easier. The trick to get bigger and stronger muscles is to lift heavy weights with 6-8 repititions per set. You muscles adapts to ur lifestyle. So if you are not doing any strenuous activities then the muscles will have a cutdown to save energy. So push the limits to stimulate muscle growth but remember to know the line between slight pain and injury. Patience and gradual progress is the key.

As for meals, eat breakfast like a king and dinner as a miser. Include bananas as they r a good source of potassium and helps in building muscles also good for nervous system. Take care of ur daily protein intake too. I'd say eggs r a daily good source but soy protein can be a good substitute too. Eat the cereals and pulses, eat them whole. Overall i think u must be heaving a good nutritious diet already at home.

---------- Post added at 12:37 PM ---------- Previous post was at 12:18 PM ----------

@MCDC
My hands were thin too. See the reply to ico. You will benefit with barbell curls, reverse barbell curls and great dead hang pull ups/chin ups. But dont forget ur shoulders, they r the weakest link with synovial joints and yet involved in every activity. Wide grip push ups and military press exclusively for them with added pectoral muscle development. Just remember to do with the weight u r comfortable with but it shouldnt be a cakewalk.

hell yeah!!!
So finally today I executed a perfect 4 sec handstand on my own over my coir mattress. Previously I was not able to push my legs up. Another achievement unlocked

For past few weeks of experimenting I have drawn up some conclusions.
1. For massive forearms do reverse barbell curls and reverse barbell preacher curls (moved to15k from 10 k). Keep repititions between 6-8-12. Do not move ur upper arms or flare out elbows. Its better to do 3 reps with good technique than cheating ur way to 10. Must say my forearms looks beastly. Also bicep bulge now extend to elbow joint.
2. Started doing deep dips for triceps and pectorals (elbows flare out). Got sore rhomboids. But thats fine cuz now upper body looks more chiseled. And best of my triceps which are 2/3rd of arm adding up to my guns. If u want to build massive arms then do not miss out on triceps as they make up 2/3rd of ur upper arm.
3.Dead hang pullups are getting better day by day with straight body posture.
4. Military press limit increased to 30k. Good for shoulders when done with correct techniques.
5. Doing barbell shoulder shrugs, traps are geting more toned up. First thing someone notices are the traps

6. Started doing medicine ball push ups. Great when you want extra challenge. Able to do 8 reps with good form. Core takes a lot of hit. Thats why i like compound exercises.
7. Tried dragonfly exercise with bent knees. Was able to do 3 semi reps. Guess it will take few months of developing steel abs with plank, side planks before i can do a single rep without bent knees.
8. Tried human flag at home with window grill. Wasn't able to do it. Will try to do it on other suitable object with optimum hand elevation. Guess this one too require some practice.
9. Did backlever on pull up bar. Its A level trick and i was able to hold it for good amount of time. Lol...some people say was i into gymnasitc

As for food
1. Finally i have moved away from non-veg. It just stinks and further i hav much better healthy alternatives now. Almost hated the rubbery feeling of mutton last week. Dunno what they r feeding them.
2. Oats r my current fav with some wheat bran. Both provide the best of nutrients and quick to prepare meals. With a bowl full of oat i can make thru without having lunch.
3. Usually in morning i mix 3 spoons of b-protin + 1 spoon choco powder + 2 spoons honey. Add water, warm for 3 min(optional). Quick and whole meal ready.
4. Before that i munch down sprouted moong and chana.
5. At lunch go fo butter cheese plain sandwich and fruit juice (sometime skips the sandwich)
6. After gym in evening, a quickie like chikki (jaggery + peanuts) or protein bar and soy milk.
7. At night 1 cheese slice followed by oats mixed with squash and 3 spoons b protin. Sometime MTR ready to eat palak paneer, matar paneer, pindi chana, paneer makhni with 2 aloo da parontha and curd.

handstand is on halt for now.

Yesterday churned out first set of towel pull up. Did 5 rep x 4 sets. Really taxing on forearms muscles, also a great exercise for building grip strength like no other. Traps involved too.

Today had some work due to project deadline, i think i'll gonna skip gym this week. Thinking of giving rest to the body as it seems i m not getting enough sleep.

Just few minutes before did my first L-Seat for 5 seconds. Fcuk yeah !!! I guess abs of steel achievement is not too far (may be 1-2 months) when i'll try V-Seat.

Human body is awesome.

Fellow geeks, take a plunge into fitness ride. You get this body once.

Yesterday I was in Josh :mrgreen:

...soo decided to make all weight double atleast.
1.Back and front pully 60kgx30
2.Chest 20kgx30
3. fore legs 120Kgx10 100kgx10 80kgx10 40kgx30
4. calf machine 40kgx30
5. Abs machine 200 sit-ups

I was very happy with my achievement...its just 3 month of gym

I do my workouts only when I feel pretty darn good. Like beating a game.. or Solving set of problems in Probability, etc.

Give me some motivation guys. I really want to workout every day. But I'm lazy. I feel it unnecessary after 20situps or 30 pushups

^^The only motivation is this website and the stress relieving effect of an intense workout. What I did was to set some goals and to achieve that I had to make my body stronger in that particular dimension.
Tutorials

These exercises are highly recommended:
1. Push ups, try more than 10 variations and difficulties. Later Handstand push ups. I can do 1 hand push ups and 3 semi handstand push ups. Hand stand push ups are xtremely useful for the Human Flag realization as shown in beast skills. Haven't reached this goal though.
2. Bench dips, later replace it with parallel bar deep decline dips. Essential for L-Seat and Muscle up. I can do L seat but no the Muscle up.
3. Chin ups, later replace it with pull ups. If you want V shape torso then its a must and it can be a real life saver.
4. Plank, Side plank and Hanging Leg raise (initially bent at knees and then fully extended). Plank is required for great static compression strength of abs. You will be able to do hanging leg raise easily. And L seat required abs of steels.
5. Squats, though I don't do them much.

When I think of gym the only thing that crosses my mind is bodyweight exercises, balance, flexibility and gymnastic. I find it inane to use dumb-bells or machine assisted exercises.

Remember, you won't get the results in one day. But surely you will admire the results after 1-2 months. And then there is no looking back. Surely you will attract the fairer sex too, an added bonus

Just came back after a 2 KM brisk walking.

a_rahim said:
Just came back after a 2 KM brisk walking.

is a treadmill better than normal walk? I mean in case of results.

^^no way...natural things are always better than man made things..

yaah natural jogging, brisk walk, walking r much more better then trademill.

Started going to the gym again after a few years. Just 2 days into this but I think I can continue, since 2 of my friends won't let me skip it. They dragged me to the gym on the 2nd day when I had decided to give up.

Done with 10 pullups, feeling energized after the lethargy of the day.

Went to the gym after a long interval of 1 month. Feels so good

Let me measure my flexed biceps

^^ first do some biscep exercise or u will be disappointed :mrgreen:

^^12'

13' now

Once thing I noticed is that for big arms you should pay more attention to triceps than biceps as triceps make up 2/3 of your arms. And reverse barbel curls for that extra peak when you flex your biceps.

16" now. Haven't gone to gym for 5 months. Damn that's long.

T

How to "Gain" Weight easily?

^eat, sleep and stop worrying.

b/w stopped visiting gym since 3 months. Gained a bit of fat in my belly. Needto start-over.

Faun said:
@ico
If u want to increase ur lean muscle mass and hence overall weight without that fat covering then u gotta do exercise regularly. No, u wont see result in 1 week. It may take more than one month but its worth the efforts.
Start with bodyweight exercises like push ups, pull ups and dips. Push ups are easier and workout core part too. Pull ups will add to muscles over upper torso. You know that V shaped look. But let me tell u pull ups and dips are insanely hard. So for the time being stick with push ups. Advantage is that pushups works as cardio too so if u do enough sets then u will be burning out fats too. These three exercises are effective muscle and strength building exercises.

If u can afford to go to gym then gaining lean muscle weight will be much easier. The trick to get bigger and stronger muscles is to lift heavy weights with 6-8 repititions per set. You muscles adapts to ur lifestyle. So if you are not doing any strenuous activities then the muscles will have a cutdown to save energy. So push the limits to stimulate muscle growth but remember to know the line between slight pain and injury. Patience and gradual progress is the key.

As for meals, eat breakfast like a king and dinner as a miser. Include bananas as they r a good source of potassium and helps in building muscles also good for nervous system. Take care of ur daily protein intake too. I'd say eggs r a daily good source but soy protein can be a good substitute too. Eat the cereals and pulses, eat them whole. Overall i think u must be heaving a good nutritious diet already at home.

Sadly, I couldn't go to a gym and lift weights. But I did push-ups and pull-ups regularly. The lines around my abdomen and lower abdomen are more sharper now (they were already sharp before) but I haven't gained any weight or muscle.

I'm approximately 6 feet and still 62kgs. That's the problem. I need some muscle around my thin hands.

There isn't any problem with my diet. I really eat lot and I eat everything (except pork and beef). Huge amount of fat and protein intake, but nothing is helping.

Faun said:
hell yeah!!!
So finally today I executed a perfect 4 sec handstand on my own over my coir mattress. Previously I was not able to push my legs up. Another achievement unlocked

For past few weeks of experimenting I have drawn up some conclusions.
1. For massive forearms do reverse barbell curls and reverse barbell preacher curls (moved to15k from 10 k). Keep repititions between 6-8-12. Do not move ur upper arms or flare out elbows. Its better to do 3 reps with good technique than cheating ur way to 10. Must say my forearms looks beastly. Also bicep bulge now extend to elbow joint.
2. Started doing deep dips for triceps and pectorals (elbows flare out). Got sore rhomboids. But thats fine cuz now upper body looks more chiseled. And best of my triceps which are 2/3rd of arm adding up to my guns. If u want to build massive arms then do not miss out on triceps as they make up 2/3rd of ur upper arm.
3.Dead hang pullups are getting better day by day with straight body posture.
4. Military press limit increased to 30k. Good for shoulders when done with correct techniques.
5. Doing barbell shoulder shrugs, traps are geting more toned up. First thing someone notices are the traps
6. Started doing medicine ball push ups. Great when you want extra challenge. Able to do 8 reps with good form. Core takes a lot of hit. Thats why i like compound exercises.
7. Tried dragonfly exercise with bent knees. Was able to do 3 semi reps. Guess it will take few months of developing steel abs with plank, side planks before i can do a single rep without bent knees.
8. Tried human flag at home with window grill. Wasn't able to do it. Will try to do it on other suitable object with optimum hand elevation. Guess this one too require some practice.
9. Did backlever on pull up bar. Its A level trick and i was able to hold it for good amount of time. Lol...some people say was i into gymnasitc

As for food
1. Finally i have moved away from non-veg. It just stinks and further i hav much better healthy alternatives now. Almost hated the rubbery feeling of mutton last week. Dunno what they r feeding them.
2. Oats r my current fav with some wheat bran. Both provide the best of nutrients and quick to prepare meals. With a bowl full of oat i can make thru without having lunch.
3. Usually in morning i mix 3 spoons of b-protin + 1 spoon choco powder + 2 spoons honey. Add water, warm for 3 min(optional). Quick and whole meal ready.
4. Before that i munch down sprouted moong and chana.
5. At lunch go fo butter cheese plain sandwich and fruit juice (sometime skips the sandwich)
6. After gym in evening, a quickie like chikki (jaggery + peanuts) or protein bar and soy milk.
7. At night 1 cheese slice followed by oats mixed with squash and 3 spoons b protin. Sometime MTR ready to eat palak paneer, matar paneer, pindi chana, paneer makhni with 2 aloo da parontha and curd.

You seem to be consuming awful lot of protein per day...Is that really good? :???:

I was once fat weighted about 82 kg, I joined gym and started eating properly and lost 20 KG in 10 months!
Living healthy rocks

Went to the gym after so many days, max pull up count decreased to 10 and in subsequent sets to 8, 6, 4 :/

Feeling good.

I am 5 foot 4 inches and few months ago had put on lot of weight (around 77kg). Started exercising daily now. Had joined gym earlier, but then can't give much time at home.
Now 100 crunches and 70 pushups (in 2 sets) regularly keeps the weight in control!

^100 crunches?!!!
Bah!

Tu to Baba ramdev ho jayega!

even i'm trying to get fit now , did 6kms of cycling today, thinking of adding push ups and pull ups from tomorrow

C

Any comments about WHEY protein? I go for kickboxing (1 hr) thrice/week. No gym. But I do sometimes workout at home. Cardio twice/week and a bit of weight lifting (4-5 kgs). I am currently eating eggs, raw vegetables, beans and chicken breast piece as food everyday. The sad part is that I didn't lose a Kilo after starting to eat raw veggies and chicken. It's been 4 weeks now. Any who, should I take WHEY protein? People who workout heavily only they should take it or normal use is fine? Also WHEY is costly. There was one 200g protein shake from some (British something) costing half of WHEY. Does anyone know any other good brands?

ON's (optimum Nutrition) 100% Whey costs 2700 for 2.5Kg tub and 4700 for 5Kg tub.

They are the best in the world.

And whey is one of the cheapest protein. I would stay away from that unnamed protein shake.

@Chirag
That was probably B-Protin by British Biologicals. It's soy + whey protein.

Whey is like any other protein. Won't do anything if you wont work out and eat regular meals properly.

Though I prefer ON's Serious Mass and Casein.

ON's Whey protein is quality product, dissolves instantly in water.

It's about the end of my 6th month at gym and the results are negligible.
During first month I gained 3.3Kgs (was 59.9 while starting), was quite happy.
Next month's gain was 1.2 Kgs, a let down but not too depressing.
Yet another month, weight gain -0.1Kg (Negative) :???:

And since then it's pretty much been the same.

My gym instructor is a peculiar one. His training starts as soon as he sees new customers

No point asking him for diet plans.

It's winter - I'm on eggs (not less/more than 2), bananas, milk, grams, raisins at breakfast.
a medium diet at college break, regular diet at lunch at home, some snacks at evening, and again a regular diet at dinner.
and need some suggestions cause I've been on the same diet (excluding eggs) for months, tried soy but it didn't suit me.

ico said:
Sadly, I couldn't go to a gym and lift weights. But I did push-ups and pull-ups regularly. The lines around my abdomen and lower abdomen are more sharper now (they were already sharp before) but I haven't gained any weight or muscle.

I'm approximately 6 feet and still 62kgs. That's the problem. I need some muscle around my thin hands.

There isn't any problem with my diet. I really eat lot and I eat everything (except pork and beef). Huge amount of fat and protein intake, but nothing is helping.

eat food 4 times a day.
drink water every two hours.

RazorbladeXtreme said:
It's about the end of my 6th month at gym and the results are negligible.
During first month I gained 3.3Kgs (was 59.9 while starting), was quite happy.
Next month's gain was 1.2 Kgs, a let down but not too depressing.
Yet another month, weight gain -0.1Kg (Negative)
And since then it's pretty much been the same.

My gym instructor is a peculiar one. His training starts as soon as he sees new customers No point asking him for diet plans.

It's winter - I'm on eggs (not less/more than 2), bananas, milk, grams, raisins at breakfast.
a medium diet at college break, regular diet at lunch at home, some snacks at evening, and again a regular diet at dinner.
and need some suggestions cause I've been on the same diet (excluding eggs) for months, tried soy but it didn't suit me.

eat Chapatti.
workout till failure
change exercise
increase weights
reduce workout time to one hour

This whole thread make me :banghead:

^^
LOL...why ?

rahul_c said:
I was once fat weighted about 82 kg, I joined gym and started eating properly and lost 20 KG in 10 months!
Living healthy rocks

82 kg is not fat.

Gollum said:
eat Chapatti.
workout till failure
change exercise
increase weights
reduce workout time to one hour

Everything's included except changing exercises. My gym instructor doesn't like people changing the routine. So, I've been watching videos and trying stuff but not doing that on a regular basis.

R2K said:
^^
LOL...why ?

For reasons which are better not posted here :wink:

G

Thanks sujoyp...If i do this say 30 to 50 times...does it burn the belly fat fast?

sujoyp said:
To reduce small belly do this exercise
*www.isteroids.com/bodybuilding/training_pictures/crunches.jpg
This is highly effective...do it as much as u can...its for abs only
Start with 10x2...
1. Dont move ur legs..
2. Dont stress ur neck too much.
3. Dont drink water/consume food 15 mins before this excercise

See to it that the pressure should be on ur belly/abs and not on neck GO-GO-GO

gopi_vbboy said:
Thanks sujoyp...If i do this say 30 to 50 times...does it burn the belly fat fast?

Do the plank, truly effective.

I am planning of hitting the gym from today.. primarily to build muscle tone and get in shape. I am currently very lean (6"2 ft and 65 kg), i have no intention of become like john abraham/ salman khan, but atleast to look like a well built and presentable human being..

I have been following normal food habits and sleep for atleast 6 hrs a day. Could sm1 give me pointers as to how to start off or atleast what to do once i enter a gym (honestly i have no clue).. from the outside, it looks to me like a giant scrap yard filled with metal objects

..

Also are the any specific diets/ food habbits to follow??

Please use as little "gym lingo" as possible, i am really clueless..

PS - Sorry to necro this 4 month old thread.. just avoided creating a new one.

^^first make your body stronger by doing bodyweight exercises like push ups, pull ups (I am not sure if you can do that because this one is considerably hard and even those who are brawny fails to do simple pull ups) and dips (start with bench dips and then parallel bar).

The point here is that you should be in total control of you body. Try to hang onto the bars and count when you feel like letting go your grip.

Eat regular food, may want to increase the intake and do include dry fruits.

I am 5 feet 6 inches and 64kg.Since last 3 months I have stopped playing football due to which I have got a belly.Need to reduce weights quick so I have started to eat two bowls of oats,reduced chappatis from 2 to 1 and have started eating dry fruits.
Please give me suggestion to do exercises every morning before going to school(35-40 min)

N

adi007 said:
Any tips to increase weight and get a good shape ..
I am 20 and still around 45-47 Kg and look very thin and pale ... Its not my eating habits its normal..
BTW do think people go to gym to tone their body ? Never seen any thin guy saying i go to gym

Slim figure

Does anyone have any idea about the recommended recovery time in between workouts / sessions.
I have heard recovery time is essential as after a certain time the muscles will stop growing/responding to the workouts if there is not enough recovery time / rest

so i started exercising in feb , i was 70 kg and according to my bmi i was overweight
i lost 3 kgs in a months whcih was awesome.
Then i became busy and stopped.

Started gyming again from 12th may.
I was 67.8 kg.

I have stopped eating sweet dish completely and also stopped eating cheese. Eat less of rice and more of rotis.
I do tread mill for 15 mins on burn calorie setting.
then i do cross trainer for 10 mins on burn calories settings.
I burn about 250 kcals in total in these two.

then i do 6kg dumbles, a few sets.
I also do 3-4 machines (sorry i dont know there names) each with 20 kg+ weights.
started doing push ups/crunches ( i dont do it regularly.. should i do it regularly?)

but the main problem is that i seem to have hit a wall at 67kg. it's 4th june and i'm not losing weight at all.
What should i do? how should i change my routine?

btw, i have a useless trainer

T

I'm 15 and having around 5 feet 7 inches of height. I weigh around 50 kg approx. I did around 50 push-ups( in 2 sets of 25 ) a few months back. I stopped doing them and now when I try them I face problem after a count of 20. Any advice on how to get myself back on track ?

ssk_the_gr8 said:
so i started exercising in feb , i was 70 kg and according to my bmi i was overweight
i lost 3 kgs in a months whcih was awesome.
Then i became busy and stopped.

Started gyming again from 12th may.
I was 67.8 kg.

I have stopped eating sweet dish completely and also stopped eating cheese. Eat less of rice and more of rotis.
I do tread mill for 15 mins on burn calorie setting.
then i do cross trainer for 10 mins on burn calories settings.
I burn about 250 kcals in total in these two.

then i do 6kg dumbles, a few sets.
I also do 3-4 machines (sorry i dont know there names) each with 20 kg+ weights.
started doing push ups/crunches ( i dont do it regularly.. should i do it regularly?)

but the main problem is that i seem to have hit a wall at 67kg. it's 4th june and i'm not losing weight at all.
What should i do? how should i change my routine?

btw, i have a useless trainer

That's called hitting a "Plateau". If you are close to your ideal BMI losing weight will be tough. If not:

7 Tips on How to Break a Weight Loss Plateau - wikiHow

Faun said:
^^first make your body stronger by doing bodyweight exercises like push ups, pull ups (I am not sure if you can do that because this one is considerably hard and even those who are brawny fails to do simple pull ups) and dips (start with bench dips and then parallel bar).

The point here is that you should be in total control of you body. Try to hang onto the bars and count when you feel like letting go your grip.

Eat regular food, may want to increase the intake and do include dry fruits.

I used to hit the gym but have left it now. I can still do 100 pushups ( 20 pushups in 5 sets with 20-30 secs gap). In one go, i can manage 50-60.
I can also do pull ups and benchdips ( very difficult after 100 pushups).

I wish to start working out again. I'm 5-10 and 60kgs. I need to build more body mass without losing speed and need some advice on this.
Currently practicing Brazilian jiu-jitsu (self practice).

tl;dr.. im a lazzy a$$

jokes apart I have to reduce my weight im 5'.5" and 73KG :shock:

"thinking" of joining a Gym from ages..

I am 15 years old.
I am 5"9 and weigh around 60 KGs.
I look very lean and weak.
I want to look healthy.

As of now, I can do 40-50 Crunches easily, and only 10 pushups, that too with much difficulty..

T

^ What diet are you taking ? I started from 10 and reached 25 in a month or two. If you can't do 10 pushups at 1 go, then try in sets. Like 3 sets of 5 pushps, with a break of 30-60 sec between each. Then increase the count per set every week by 1 i.e. 1st week-3 sets of 5, 2nd week-3 sets of 6, 3rd week-3 sets of 7.

^^ You Do 25 pushups ??? :hyper:

T

^You really underestimate me...
I actually did them back in 10th. Left it when i began with 11th. Now if someone suddenly asks me then I won't be able to do more than 15-20. I'm thinking of starting again after exams.

the_conqueror said:
^ What diet are you taking ? I started from 10 and reached 25 in a month or two. Pushps won't make you look strong but they increase core strength. If you can't do 10 pushups at 1 go, then try in sets. Like 3 sets of 5 pushps, with a break of 30-60 sec between each. Then increase the count per set every week by 1 i.e. 1st week-3 sets of 5, 2nd week-3 sets of 6, 3rd week-3 sets of 7.

I eat the regular vegetarian diet - daal, rice, roti, sprouts and lots of milk and milk products.

will try to do it in sets and increase.

Couldn't do a single push-up back in June

the_conqueror said:
^You really underestimate me...
I actually did them back in 10th. Left it when i began with 11th. Now if someone suddenly asks me then I won't be able to do more than 15-20. I'm thinking of starting again after exams.

Great !!! Well I used to do like 15-20 but once In a month . LOL .

T

rajatGod512 said:
Great !!! Well I used to do like 15-20 but once In a month . LOL .

It is better to not do at all in that case. Btw, have you tried some variations ? like diamond pushups ?

Its not the same amount every time but the range is 2-4 .

the_conqueror said:
It is better to not do at all in that case. Btw, have you tried some variations ? like diamond pushups ?

I dont know , i just Do it . When did you become a Fitness Guru ??

T

rajatGod512 said:
Its not the same amount every time but the range is 2-4 .

I dont know , i just Do it

Actually the diet question was for aaruni. Nvm

the_conqueror said:
Actually the diet question was for aaruni. Nvm

Oh !

T

rajatGod512 said:
Its not the same amount every time but the range is 2-4 .

I dont know , i just Do it . When did you become a Fitness Guru ??

I might not be good at sports, but pushups and other body building exercises are areas of my interest. I've been willing to join a gym since a year but not getting time.

I eat 4 rotis, 5 if I am really hungry or the food is really tasty.

Sorry

^^ Pushups basically work on the triceps, pectoralis major/minor(depending upon stance) and lower back to some extent. Its actually the most basic training to increase upper body strength.
Applying plyometrics during pushups is also a way of increasing strength and endurance. Pushups done in correct form are really effective.

Weight training exercises like bench-press, dumb-bell fly's , dumb-bell press and benchdips are great to build upper body strength.

I agree with you about pull-ups as they are really effective again for upper body and forearm strength.

I know about isometrics and as far as i know, it involves holding a weight at a particular position for extended period of time. Correct me if i'm are wrong.

Since you are a physiotherapist, can you please give me advice of gaining body mass and some more effective strength exercises.
I used to hit the gym before.

Try lifting a leg while doing pushups. And further, use a medicine ball and balance your both hands over that, back portion supported on 1 foot (or 2 foot if beginner).

Agree that plank (isometric) is more effective (remaining in the same position over 1 minute is legendary). But push ups do involve planking posture.

vickybat said:
I know about isometrics and as far as i know, it involves holding a weight at a particular position for extended period of time. Correct me if i'm are wrong.

It's that you are not actually moving any body muscle but still your muscle burns the calories. Like staying in plank position for over 30-40 seconds.

vickybat said:
Since you are a physiotherapist, can you please give me advice of gaining body mass and some more effective strength exercises.
I used to hit the gym before.

My 2 cents.

I tried serious mass and whey protein before. But what really matters is that you eat the regular food in good enough amount, that's important. Balance of carb, fat and protein all works together. I gained 10-15 kgs.

Actually pushups are effective mostly in the upper body plus abs and little on the legs.but if you just decrease
or increase the hand positions,i mean if you place the hands apart,wider, you will feel some muscles work better - than in a pushup where your place your hands in a different way.test this yourself.hope you understood what im trying to say.
Isometrics exs are in which you dont move any extremities but the muscles are working-which isnt the definition.For example -Simply place your palm plus whole hand(standing againest) a wall and try to push the wall.The muscles are working but motion=zero,ie the basic principle.
I will tell you about how to do exercises properly tommorow,since there is a lot to explain,and its a little late

Faun said:
Try lifting a leg while doing pushups. And further, use a medicine ball and balance your both hands over that, back portion supported on 1 foot (or 2 foot if beginner).

Agree that plank (isometric) is more effective (remaining in the same position over 1 minute is legendary). But push ups do involve planking posture.

It's that you are not actually moving any body muscle but still your muscle burns the calories. Like staying in plank position for over 30-40 seconds.

My 2 cents.

I tried serious mass and whey protein before. But what really matters is that you eat the regular food in good enough amount, that's important. Balance of carb, fat and protein all works together. I gained 10-15 kgs.

haha i know some brootal exercises with the swiss ball,and if i ask you to do those exercises,youll get tired in a minute..

Nanducob said:
haha i know some brootal exercises with the swiss ball,and if i ask you to do those exercises,youll get tired in a minute..

Brootal than bruce lee's 2 finger push ups ?

T

Nanducob said:
Wow ! you sound exactly like the person i thought you might actually be-simply,Young and Dumb.
'Core strength' 'pushups' seriously?
I dont like bragging about myself but i might tell you that im a physiotherapist where my job involves dealing patients-those includes paralysed,post-pre Op patients,common sports injuries like ACL injuries,rehab as well as dealing with the obese ones and all those normal plebs who thinks that doing pushups alone will increase the 'core strength'(what am i doing here?. And i work in a reputed hospital plus a fitness centre/clinic.So its such a shame and disgrace for me to hear words like 'pushups increases core strength' and that too coming from someone who has just started doing pushups for a year?a month?.If you dont know about 'core strength' you may quote it simply as 'strength' and you dont have to post misleading info there by decieving fellow forum members might as well STFU.
There are much much better exercises to improve core strength and stability,which i usually advice my patients.Those includes mainly swiss ball exs,isometrics,mat exs...blah blah blah.
Also i d like to advice my patients(young with some exceptions) to do pullups rather than pushups or in a much balanced manner since pushups 'may' strain the back and most people cant do pushups 'properly',while pullups streches out the spine and are much more 'efficient' and 'rewarding' if done properly.(these are my personal views,as you may not find it in wiki or google as you found that 'diamond pushups' lol,and
please...
please...
please...dont link to me to articles saying 'OMG ! PUSHUPS INCREASES CORE STRENGTH !!'.If you link me one i might also ask why do those sports/celibrities/fags etc have personal trainers?Is it because they have money in excess?Why dont they just google those tips like you and do it by themselves?
I dont follow wiki or google because i follow authentic text books like Anatomy-B.D chaurasia,Therapeutic Exercise-Carolyn kisner etc where people actually know what theyre talking about.
And last but not the least sorry for being a little rude,cant help it

It could have been conveyed in polite manner. I'm no expert. I can commit mistakes. It'd be nice of you remove the insulting elements from your post. There's no good in quarreling, so chill man !
I had a question in my mind since ages. Does going to gym and doing exercises dealing with heavy weights during teenage inhibit height growth. (answer it politely please)

@Nanducob

time for a chill pill eh? you'd take it yourself?

Faun said:
Try lifting a leg while doing pushups. And further, use a medicine ball and balance your both hands over that, back portion supported on 1 foot (or 2 foot if beginner).

Agree that plank (isometric) is more effective (remaining in the same position over 1 minute is legendary). But push ups do involve planking posture.

It's that you are not actually moving any body muscle but still your muscle burns the calories. Like staying in plank position for over 30-40 seconds.

My 2 cents.

I tried serious mass and whey protein before. But what really matters is that you eat the regular food in good enough amount, that's important. Balance of carb, fat and protein all works together. I gained 10-15 kgs.

Thanks faun and yes, i used to do a 2 min plank during my gym stint. Don't know if i can still do it ( i guess i can).
Ya a good balanced diet is absolutely necessary.

Nanducob said:
Actually pushups are effective mostly in the upper body plus abs and little on the legs.but if you just decrease
or increase the hand positions,i mean if you place the hands apart,wider, you will feel some muscles work better - than in a pushup where your place your hands in a different way.test this yourself.hope you understood what im trying to say.
Isometrics exs are in which you dont move any extremities but the muscles are working-which isnt the definition.For example -Simply place your palm plus whole hand(standing againest) a wall and try to push the wall.The muscles are working but motion=zero,ie the basic principle.
I will tell you about how to do exercises properly tommorow,since there is a lot to explain,and its a little late
.

Ok, will wait for your advice mate.

Renny said:
That's called hitting a "Plateau". If you are close to your ideal BMI losing weight will be tough. If not:

7 Tips on How to Break a Weight Loss Plateau - wikiHow

I just stopped worrying about loosing weight. I dont even check my weight these days. I just exercise. As long as i can keep increasing the speed/difficulty on the cardio equipment and increase my number of sets in the weight training I'm happy.

I'm dying to increase my weight. I'm appx 5"9' and just 60kgs.

Shocking thing is that I was 58kgs when I was in 10th (2006).

I eat appx 6-8 rotis or more if the food is good. I guess that's enough :/. The culprit I believe is, my bad biological clock. Regarding exercises, I don't do it now but used to do it sometime back. Now its like on and off, sometimes, whenever I feel to do. I normally do push ups, 30-50 (in one go), nothing else. Can some expert please give some tip.

^^ start from low weight (2kg dumbbells ) then go up .... after 2-3 month you should be able to de biceps curls with 7-8 kgs. do biceps, triceps, and chest exercises (bench press,butterfly etc), shoulders and little wighted squats 4-5 days a week. and see what happends after 6 month.

i was able to increase my weight from 55 to 64 kgs

- thats 9 kgs all muscle and some bones. i m 6' and it feels better now, with better strength, balance, stamina etc.

the_conqueror said:
It could have been conveyed in polite manner. I'm no expert. I can commit mistakes. It'd be nice of you remove the insulting elements from your post. There's no good in quarreling, so chill man !
I had a question in my mind since ages. Does going to gym and doing exercises dealing with heavy weights during teenage inhibit height growth. (answer it politely please)

Same question from me too. Will gymming in teenage years inhibit growth?

If you are training for big muscles then do more weight and less reps (2-3 reps). Anything higher than 6-8 reps will only contribute to endurance.

aaruni said:
Same question from me too. Will gymming in teenage years inhibit growth?

yah, dont do weight before 19, unless u have thinn bones and very little muscle. even so, it should not be done before 16.
on the other hand, push/pull /seat ups u can start from as young as age 5.

T

Then why does schools have a gym ?

^^gym doesn't necessarily mean weight training

icebags said:
yah, dont do weight before 19, unless u have thinn bones and very little muscle. even so, it should not be done before 16.
on the other hand, push/pull /seat ups u can start from as young as age 5.

There is no hard and fast age rule for that. If you can handle that, taking safety into consideration, you are good to go.

Pull ups, push ups and sit ups are essentially the very best body weight exercises. Good to assess power to weight ratio. Many variations exist to make them even more harder, like l shaped pull up etc. Include parallel bar dips too.

Faun said:
There is no hard and fast age rule for that. If you can handle that, taking safety into consideration, you are good to go.

actually the reason is physiological. doctors say not to do weight training in teenage, because it hampers natural growth of body. once the body slows down the growth factor, then weight training is suggested. however, many people do train with weights from teenage for some specific purposes, but they also develop a few problems. google search will reveal more about this.

icebags said:
^^ start from low weight (2kg dumbbells ) then go up .... after 2-3 month you should be able to de biceps curls with 7-8 kgs. do biceps, triceps, and chest exercises (bench press,butterfly etc), shoulders and little wighted squats 4-5 days a week. and see what happends after 6 month.

i was able to increase my weight from 55 to 64 kgs - thats 9 kgs all muscle and some bones. i m 6' and it feels better now, with better strength, balance, stamina etc.

I have already borrowed a 5kg dumbbell and do 20 times with 2-3 repetitions, again, not regular. Actually I used to have a good physique but lost it dunno why, may be my bad timings of everything; have never hit gym, but planning to start this month. Targeting 65kg in 2 months. Thanks for the reply

^^ b.o.l.

work out 1 hr a day, 4 days a week, eat 4 times a day, drink healthy, sleep plenty and keep a fresh mind.
lots of task, but they result sweet in the end.

p.s. 20 is high. do s-l-o-w 15s in 3 sets. rest 2 minutes between each set.
with a 5 kg dumbbell, u can try
#bicep curls,
#triceps pull behind ur head,
#shoulder lifts,
#weighted sit-ups by holding it with 2 hands @ ur chest,
#crossing (touch alternate legs with hands while holding it in the same hand)

Yes, I'll make 1hr a day, probably 5-6 days a week.

Eating 4 times a day is impossible for me, even 3 is no-no. Bachelor life sucks

The only thing I've to target is to "sleep early, wake early", as my normal timing of sleeping has reduced to 3-4am which is too bad.

With dumbbells, I currently do #bicep curls & #tricep pull, don't know about rest, thanks for letting them know

the_conqueror said:
It could have been conveyed in polite manner. I'm no expert. I can commit mistakes. It'd be nice of you remove the insulting elements from your post. There's no good in quarreling, so chill man !
I had a question in my mind since ages. Does going to gym and doing exercises dealing with heavy weights during teenage inhibit height growth. (answer it politely please)

ico said:
@Nanducob

time for a chill pill eh? you'd take it yourself?

yeah yeah we must be polite all the time.really sorry for that.i apologise.But neither good is little knowledge as some one once said 'little knowledge is a dangerous thing'

My area of expertise is mainly rehab and fitness,bodybuilding is different scenario,but some there are some basic common things. so ill just give you some tips that i know,in doing exercises.

Timing

oesnt matter at all,i d like to do exercises in the mornings since my whole day will be energetic after doing ex at morning plus i dont have to worry about it.
Frequency:5 days a week for those who go to gym/fitness centre.
Quantity:45 mins or until you feel like youre tired.Also Quality>Quantity,ie dont force yourself to do more and more but focus more on how perfectly you can do.

Before doing exercises:

Warmups:Its a very debatable area,i may do it for upto 2-5 mins max,jogging,jumping,pelvic rotations etc
Self Streching:
Strenching=less likely youre going to get injured during exercises.Big muscle streches like hamstrings-just bend over and try to touch the knees,without bending the knee[youll feel at the back of your thighs] or you can do it in sitting position.
others mucles includes quads,triceps,biceps etc
while doing streches hold down for a particular time[count up to 10 during strech]and gradually release otherwise its of little to no use.
While doing exercises:
Breathing:This is the important part,most folks will hold their breath during exercises.for body weight ex/pushups/weights breath in and then breathe out,ie in a pushup breath in at first[starting from the height upto the point where your nose is barely touches the ground] and breathe out during the ascend]Breathe in through the nose and out through the mouth.Follow this pattern,it needs some time to get used to it.
Positioning:it is also important,if you do it incorrect pos you may end working for secondary muscles

Is Venky's Whey protein good? From the reviews it looks like its good enough.
Venky's Whey Protein | Buy Online Venky's Whey Protein in India | HealthKart.com

Can't go for ON (way beyond my budget!)

D

Hello people.....

i would like to know where to start from.....

currently i am too weak (typhoid for 2 months). Got cured in dec. and now at least no illness

that totally weakened me.... now i have very less weight and absolutely no strength. I would not be able to do even 2 push ups perfectly and would hit the floor......

i have no idea as to what exercises i should take on . Pls advice about joining gym or not and best way to at least gain some strength in arms,(currently totally skinny and fragile)

will worry about other things later

p.s. pls suggest excercises that i could possibly do (at gym or home )

draco: eat well, paneer tikka and all

If you are too weak, then too much strenuous exercise probably isn't a good idea. But here is a guide, that may be of use: Fitness

Body weight exercises

these are pretty awesome, I have started doing the jump on the bed with one leg and i can feel my muscles being used. baki exercises karne ki himmat nahi hui though

Eat meat - red meat - everyday - drink lots of water - have lots of bananas - lift heavy[heavy for you type] weights

D

Actually i am veg

i could try paneer daily but no meat.....

thnx Cute.... i will try that guide...... Also could you recommend something that would eventually give a little strength to my arms to do at least 10 pushups??That's my target for next 2-3 months....

eat lots of sprouts and drink lots of milk.

do some basic exercises before you can get back on doing push ups.

try doing the easier variant of a push up, in which you are balancing yourself on your knees, instead of your feet.

*www.cbc.ca/stevenandchris/images/36_KneePushUp1.jpg

D

^^ that excercise is kinda sth i could do.Will do more in evening as i just had breakfast.Thnx for suggesting. am hopeful of some results in 2-3 months
anyways how many sets and reps do you suggest so that i wont strain so much as no being able to do it next day. Also how should i increase it with progress???

checked that fitness guide..... it has programs for newbies but i need to go to gym. If i go, it is at least 15-20 days away due to exams. Thanks again cutie

also any other excercises i should consider or this semi push up should get all my attention???

i am no expert, but i think you should start with the maximum number you can do comfortably, and then increase by a rep or two every day.

I did started doing this in april, and now i can comfortably do 100 pushups in one go.

Also, you would want to do things which strengthen your abdomen, as push-ups also work the abdomen, and you could get severe pains over your stomach, if your abs are too weak and you overwork them while pushing up.

D

Oh they are weak.....

i am in weakest possible state.....

any way to readuce pain without sacrificing excercise?? or should i just workout for a little less than the maximum

Walking is the best exercise.

D

Actually i have been walking all around for last 1 month.... really good exercise but unfortunately arms do not benifit..... but will continue walking as it is relaxing

Actually i have been walking all around for last 1 month.... really good exercise but unfortunately arms do not benifit..... but will continue walking as it is relaxing

draco21 said:
Oh they are weak.....

i am in weakest possible state.....

any way to readuce pain without sacrificing excercise?? or should i just workout for a little less than the maximum

then, I guess you try to be normal first, and then go for more targeted exercising. firstly, get your diet up. Eat lots. For now, start doing some basic things like twisting, sit-ups, skiping, and if you can, try doing crunches. also, i think you should go for running/jogging.

T

My uncle's hand was scratched by a road dog's nails. There's no visible blood anywhere but there is scratch mark & he's feeling burning sensation. He has taken anti rabies vaccine about 20 months ago , should he take another now?

theterminator said:
My uncle's hand was scratched by a road dog's nails. There's no visible blood anywhere but there is scratch mark & he's feeling burning sensation. He has taken anti rabies vaccine about 20 months ago , should he take another now?

The best option is to consult a doctor and get his opinion . We are not experienced/qualified to advice on this !

In these cases first you need to consult the doctor, then its needed to keep the dog under observation. I don't think you can track the dog but anyway consult the doctor.

theterminator said:
My uncle's hand was scratched by a road dog's nails. There's no visible blood anywhere but there is scratch mark & he's feeling burning sensation. He has taken anti rabies vaccine about 20 months ago , should he take another now?

Of course. It doesn't costs thousand bucks, why to take the risk ?

T

thanx guys...he took the vaccine ....now feeling relaxed

better if watch the dog if possible, as rhitwick says. if u have not lost trace of it. observing for ~15 days from the date of bite should be enough.

p.s. an idea of marking it with some strong holi colour water may sound tempting, but don't try anything like that, or u may get bitten again.

try not to make eye contact with a dog, or run near him. IF a dog barks at you, stay still till he eases slowly and then move 1 step at a time.

NoasArcAngel said:
try not to make eye contact with a dog, or run near him. IF a dog barks at you, stay still till he eases slowly and then move 1 step at a time.

OR
stay still as the dog comes to bite you.It will think of you as a statue and will leave you unharmed.
Another strategy is to just collapse suddenly on to the ground and stop breathing for a couple of minutes.The dog may come to you and sniff you but wont hurt you since it thinks that youre already dead.

^Or find a lamp post nearby and and climb it. dogs don't climb lamp posts, so u will be safe.

Nanducob said:
OR
Another strategy is to just collapse suddenly on to the ground and stop breathing for a couple of minutes.The dog may come to you and sniff you but wont hurt you since it thinks that youre already dead.

But wont the dog be shocked when he see you again. He'd say "Bark bark.... bark bark bark"]
Translation

Holy sh!t.. he died yesterday

Ontopic: Milk + bananas increases weight? Or do we have to run before having this combo in early morning?

Milk+banana is the idle combo for weight gaining ....add raw 2 eggs in that and it becomes idle for weight training.

Piyush said:
But wont the dog be shocked when he see you again. He'd say "Bark bark.... bark bark bark"]
Translation

Holy sh!t.. he died yesterday

Ontopic: Milk + bananas increases weight? Or do we have to run before having this combo in early morning?

Eat butter.

sujoyp said:
Milk+banana is the idle combo for weight gaining ....add raw 2 eggs in that and it becomes idle for weight training.

Hmm..

Faun said:
Eat butter.

What about bad cholestrol

he is talking about desi makkhan (pure desi butter). it has no cholesterol effect. but anyhow you have to work out to shed the excess fat that comes with it.

i would also advice FMs to take a dump in squat position and never in sitting position. it's an adversary to good health. use internet to know more.

Oh you mean white wala. Ok that is a good one, but where can I get it here?

gzb = ghaziabad. right? look for milkman. that's the only source for pure makkhan. you can also make it @ home. quite easy. all you need are milk and little bit of curd. google is your friend here.

PS: ask your mom. (google fails before the expertise of Indian moms)

sksundram said:
gzb = ghaziabad. right? look for milkman. that's the only source for pure makkhan. you can also make it @ home. quite easy. all you need are milk and little bit of curd. google is your friend here.

PS: ask your mom. (google fails before the expertise of Indian moms)

Ya ghaziabad.
And regarding that procedure, I know how to make it. I still remember, my naniji used to make makkhan when I was a kid and I love to eat it, a lot.

Well, will ask milkman.

there's nothing like eating makkhan those days prepared desi way. the best thing is that residual thing (tastes like heaven) after ghee is prepared from makkhan.

I needz to buff up. Or I want to buff up. Whatever.

I am almost 6 feet, weigh 62kg.

I used to go for boxing classes, so, am comfortable doing push-ups, etc. Can do 50 at a time. I have the basic, chest out stomach in posture, but want to buff up.

^weight gym 4 days a week + egg white + banana(x4) milk(2glass milk+2glass water) + 3 nice meals a day will buff u upp for sure.

Not allowed to go to gym, and am pure veg.

So, tell me, what is meaning by weight gym?

Weight training.

aaruni said:
So, tell me, what is meaning by weight gym?

do you even lift?

someone wanna explain weight training, or will I have to google.

No nandu, I don't lift. Don't have the equipment

aaruni said:
someone wanna explain weight training, or will I have to google.

No nandu, I don't lift. Don't have the equipment

its progressively increasing weights,i guess

so, do push-ups, and gain fat, so progressively increasing weights? ^_^

^^if you ever went to gym you should have noticed some guys lying down and lifting weights.they gradually increase weights

kk.

so no way to buffness w/o equipment?

No pain no gain

Bigger weights = bigger muscles

Any more reps than 2-8 will only increase the endurance.

aaruni said:
kk.

so no way to buffness w/o equipment?

high number push ups, squats are all good for burning fat, but they cant increase muscle volume much. weight training is the way to increase muscles.

however, weight training without proper meal & rest will do the opposite, ur body will break down.

u need to go slow, steady, multiple sets with no more than 10-15 reps each set, so that muscles can recover and rebuild.

All the fitness guru's here, want your assistance to move towards healthy lifestyle ( read start exercising and healthy eating ). I'm 30 years old male. 5'5" inches tall , current weight is 65KGs. My work schedule is 3:00 pm - 00:30am on weekdays, w/weekend offs. Can someone devise a fitness plan for a complete noob and a beginner

Few points to keep in mind.

1. Upper has no strength as I can't manage a single push up or pull up.
2. Core is slightly better as I can manage 20-25 reps or crunches( normal and reverse inclined )
3. Legs are in good shape due to all the running around that I do every day. Haven't taken an elevator in years, take 2-3 steps at a time while climbing up.
4. Have quit smoking since 1st April.
5. Stopped eating fatty and junk food for quite some time now, do cheat once or twice a month but nothing major.
6. End up missing out lunch and proper dinner on most of the work days.

Also if someone can help me with a basic meal plan that I can keep with my work schedule (I cannot make any changes to this schedule ) and it's fixed till I get promoted or change the company, just to add i'm living alone so i'll have to manage all my cooking (it's doable)

[MENTION=184104]deepakkrishnan[/MENTION]

The trick to good body to weight power is to do more bodyweight exercises.

1. Push ups - It's like hold yourself in static position for as long as possible if you cannot do even 1 push up. Another thing is to do only part of the cycle (or motion). Don't go down too much. Your muscles will adapt for full range soon. It takes time.

2. Pull ups (not the chin ups) - These are much harder than push ups as you are pulling your entire weight up. Jump over and hang on to the bar as long as possible while descending in a control manner. Do this for few weeks. You will be able to do full range pull up soon and the numbers will increase to more.

It's about how much patience and persistence you have.

After that you can move on to weight training for larger muscle mass.

I am 5.7 and 75 KG weight.

I can do pushups easy, around 50 daily easy, even 70 if I'm in the mood for it.

Pullups, I can barely mange the 4th one.

.

aaruni said:
I can do pushups easy, around 50 daily easy, even 70 if I'm in the mood for it.

Pullups, I can barely mange the 4th one. .

add inclined push ups. Feet above ground. and do with one feet touching the surface and other afloat. trick is to challenge your body.

Thanks [MENTION=20614]Faun[/MENTION].. will make a plan this weekend and would update. any idea on what to eat ( more important when ).;

deepakkrishnan said:
Thanks [MENTION=20614]Faun[/MENTION].. will make a plan this weekend and would update. any idea on what to eat ( more important when ).;

Telling you my regimen. May or may not work for you. Decide for yourself.

Eat a big meal in the morning. Preferably which includes eggs, curd, dry fruits, butter, potatoes, cereals with fibres. If you are trying to gain weight then your calorie intake for a day should be greater than the calorie consumption. It's simple math. But you need to convert those calories to muscles, else you will get fat. Drink good amount of water too.

Don't do lunch normally. Drink 4-5 cups of teas during the day. Just don't boil tea too much. Adding hot water in a glass and dipping tea bags is better.

I usually take mass gainer in the morning and at night before sleep as don't have much time to eat full meal. Eggs again at night. Noodles with butter as snacks when I return home. Green apple and orange in fruit. Spinach boiled some times a week. Some times lentils and rice instead. Drinking enough water before going sleep is important too.

Prunes as snacks too.

Just keep variety in diet. Don't make food boring but eat healthy.

Cool .. sounds fair enough btw no meat ( veterinarian ?? ) .. so when do you work out with your current schedule?

^^Prefer not to buy meat. May be chicken once a month. It's too much hassle to prepare and the taste is not to my liking because I don't usually use spices etc to add flavor.

Eating canned salmon or tuna 2-3 times a week. Beware of eating too much tuna as the mercury content is higher in it compared to salmon.

ohh ok .. I'm skeptical about sea food due to mercury and I don't get variety in fresh water fish where I live.. for me cooking fish is a pain ... chicken is something that I like cooking.. maybe some veggies
Why don't you try grilled chicken breast with salt and pepper and just a hint of honey .. easy to prepare .. u can use butter and tawa

I guess I'll have to plan out my routine and meal plan for at-least a month and see how it goes from there.. Luckily got a fixed schedule after 6-7 years, so would have to make the most of it

^^Canned salmon or tuna is already prepared. just need to microwave for a minute. Fish is good as it contains omega 3. Salmon usually have less mercury. The smaller the fish, the lesser the mercury content. Sardines are best but I don't like the taste much. Still have few cans of sardines left in fridge.

Tried grilling chicken but the smoke fills up the room and it creates a mess to be cleaned up later.

Plan out meal and exercise at least 3-4 times a week with gap of 1 day for rest or as and when you feel like taking rest is necessary. Don't injure yourself by pushing yourself too much. You wouldn't want to take a long break for healing.

icebags said:
high number push ups, squats are all good for burning fat, but they cant increase muscle volume much. weight training is the way to increase muscles.

however, weight training without proper meal & rest will do the opposite, ur body will break down.

u need to go slow, steady, multiple sets with no more than 10-15 reps each set, so that muscles can recover and rebuild.

I think squats are one of the best things you can do for muscle gain. When using weights, it is a full body exercise, and increases abdomen strength pretty well.
I never did any abdomen-only exercise, and had pretty toned abdomen back when I used to go to gym.

Faun said:
^^Canned salmon or tuna is already prepared. just need to microwave for a minute. Fish is good as it contains omega 3. Salmon usually have less mercury. The smaller the fish, the lesser the mercury content. Sardines are best but I don't like the taste much. Still have few cans of sardines left in fridge.

Tried grilling chicken but the smoke fills up the room and it creates a mess to be cleaned up later.

Plan out meal and exercise at least 3-4 times a week with gap of 1 day for rest or as and when you feel like taking rest is necessary. Don't injure yourself by pushing yourself too much. You wouldn't want to take a long break for healing.

How different is taking Omega 3 supplements than having fish .. Also how do you prepare canned fish ... just heat it and eat it or do you have a recipe

deepakkrishnan said:
How different is taking Omega 3 supplements than having fish .. Also how do you prepare canned fish ... just heat it and eat it or do you have a recipe

I guess there wont be much difference between taking omega 3 supplements and having fish just because you are looking for omega 3.

canned fish are usually available in various mixes. I prefer one with mayo. One can eat right out of box or can warm up a bit. I usually mash boiled potatoes then add some olive oil, mix mayo salmon, add balsamic vinegar and other seasonings to taste.

I would cook a whole meal but the time and effort save no time for other activities. Usually workout after office hour.

The meal does sound yum .. will have to try it out ..

I was planning to work out once I get up as i reach home by 1 AM.. so should I work out after or before breakfast ..

deepakkrishnan said:
The meal does sound yum .. will have to try it out ..

I was planning to work out once I get up as i reach home by 1 AM.. so should I work out after or before breakfast ..

It's better to have something 1-2 hours before working out for optimal performance. Not too heavy food though or you will feel like puking. Protein shake works well. I basically chug down mass gainer mixed in water before 1 hour.

Thanks for all the info.. arigaato

RazorbladeXtreme said:
I think squats are one of the best things you can do for muscle gain. When using weights, it is a full body exercise, and increases abdomen strength pretty well.
I never did any abdomen-only exercise, and had pretty toned abdomen back when I used to go to gym.

u're right, to gain any noticeable muscle, u will have to do weight squats.

deepakkrishnan said:
My work schedule is 3:00 pm - 00:30am on weekdays, w/weekend offs.

u have whole morning off, go enroll urself into a gym with certified instructor. and spend 1 hr in the morning (9-10am) burning calories.

icebags said:
u're right, to gain any noticeable muscle, u will have to do weight squats.

It's not about noticeable muscles, it allows overall development that helps performing other exercises much better. It builds lower back pretty well, which in turn allows lifting heavier weights with barbell curls.

Planning my meals is the main issue. 'coz I don't want to drain whatever energy I have and then unable to replenish it.

RazorbladeXtreme said:
It's not about noticeable muscles, it allows overall development that helps performing other exercises much better. It builds lower back pretty well, which in turn allows lifting heavier weights with barbell curls.

if that were true to 100%, i would hav had pretty strong build, cause my dad used to make me do squats 100+ times every now and then in my childhood. squats sure makes ur muscles strong, but if ur weight is not naturally on the heavier side, u wont gain as much as u could get doing it holding 20-30 kgs on shoulder.

deepakkrishnan said:
Planning my meals is the main issue. 'coz I don't want to drain whatever energy I have and then unable to replenish it.

unless u drain what u already have, way wont be made for new things to come in

-icebags, 2014

icebags said:
if that were true to 100%, i would hav had pretty strong build, cause my dad used to make me do squats 100+ times every now and then in my childhood. squats sure makes ur muscles strong, but if ur weight is not naturally on the heavier side, u wont gain as much as u could get doing it holding 20-30 kgs on shoulder.

I'm talking only about the case when using weights. If you have proper form, you can see gains pretty quickly. I paid a lot of attention on my form, and soon I was able to lift 95 Kgs (that's max the bars of my ***tty gym could hold).

95 kgs a lott, i only lifted like 30-40 kgs for a couple of months, any my waist got bigger, all my pants went tight lol. was a nice way to quickly build up backside, legs and waist.

Recently I bought 2kgs dumbbells, thought would lift them daily and gain some biceps but 2kg is too light. In shop I thought may be hard to do 3 sets of 15 but its easy.
Now just planne to hold 2kg in each hand and do squats. I want to gain biceps but also a good thighs and calves, cause I am an athlete.
Right now I am 23 and weight is only 59kgs. [MENTION=20614]Faun[/MENTION] : you stay alone you book your own food you go to job you workout !!!!!!!!!
Your fan.

Get this book guys: free today!
*www.ereaderiq.com/dp/B00BJ3FEGC/keep-calm-and-get-fit-150-bodyweight-exercises-you/

lightningfassst said:
[MENTION=20614]Faun[/MENTION] : you stay alone you book your own food you go to job you workout !!!!!!!!!
Your fan.

Just try simple recipes to prepare food myself at home. Don't get time for preparing like a chef.

Workout at home. Improvise whatever is at hand. Have 50 KG barbell and dumbbell set with variable weights. Have addidas push-up bars
*www.budoshop.ru/upload/iblock/cca/ccaa2a45c3e6c32c09b5b0980a8c798f.jpg

Two things that I miss out on are Parallel bar dips and pull ups. I am not sure if I can do more than 2-3 pull ups now. Many months ago, used to do 13-15 reps. Cannot install pull up bar in the rented flat.

- - - Updated - - -

icebags said:
u're right, to gain any noticeable muscle, u will have to do weight squats.

Bigger weights, bigger muscles. Reps 6-8.

More reps, more toned muscles. Basically increasing the endurance.

what diet do you guys folow...I mean I lose weight on the weekdays but I am back on weekends :lol:

abhidev said:
what diet do you guys folow...I mean I lose weight on the weekdays but I am back on weekends

Meeting the calorie count on weekdays and exceeding that on holidays :lol:

Finally I have decided to reduce weight, this is important because I haven't thought about it ever before.

my food habits needs to change, I eat lot of rice, need to stop that.

I started skipping breakfast from last month, I take just a glass of cold milk. currently as soon as I reach office I am fully drained and take mosambi juice or Minute Maid Pulpy Orange to get some sugar back into my system.
if I do have breakfast then I take Revital, that gives me energy to go through the day.
For lunch I usually get 5 phulkas and a small portion of curd rice (due to current temperature in Bangalore). many time I go out and have non veg + kulcha or nan.
For dinner its Rice + daal + some non veg/Eggs.

I keep telling my mom to give me phulkas at night and she keeps forgetting so do I.

That was my current diet part.

coming to my body, 5'.5" , ~75 KG, waist is I think 34-36. I feel I need to reduce ~10 KG not more than that. not sure about my body fat.
No strength , no stamina, big belly. bad sleeping habits, low lung capacity. and nicotine addiction (smking).

I understand that weight loss will not happen overnight. it will take its toll and time, and I am willing to commit to it, which has never happened to be before.
I will not over workout, I want to take it step by step. I am willing to wait for a whole year for results.

I will join Gym starting may second week. but before that I want to get my diet set right.

^^stop smoking.

75 KG for 5.5. is a bit on higher side but OK if you put that much mass into muscles and not fat.

You must have read good amount about it on reddit weight loss stories. Long process though. Keep motivated with short term goals.

Hi Guys,

Can anyone tell me of a good cycle to purchase. I dont want cycles with large tyres as they defeat the purpose of cycling i feel.

Faun said:
^^stop smoking.

75 KG for 5.5. is a bit on higher side but OK if you put that much mass into muscles and not fat.

You must have read good amount about it on reddit weight loss stories. Long process though. Keep motivated with short term goals.

Trying to quit but will power is on the lower side for that

Haven checked reddit threads in weight loss. Which subreddit do you recommend?

RCuber said:
Trying to quit but will power is on the lower side for that
Haven checked reddit threads in weight loss. Which subreddit do you recommend?

I have no idea how hard it is to quit. But if you wish to return back your endurance then you should try to quit. Going to gym while still smoking will keep you in lower performance mode.

I just visit best of reddit. No subreddits in particular. But there are few I better not mention. I go by tool_of_justice

icebags said:
95 kgs a lott, i only lifted like 30-40 kgs for a couple of months, any my waist got bigger, all my pants went tight lol. was a nice way to quickly build up backside, legs and waist.

It's easy to lift more weight once you have perfect form. My gym instructor was useless, he told me after ~1.5 months that I was doing bent over row the wrong way, since then I stopped relying on him and started looking these things over internet and learnt perfect form and ideal tempo for most exercises.

To do:
Proper warm up.
Maintain perfect form.
Select tempo and weight according to your goals.

Also add dead lift to your routine once you have enough back strength.

^ yah, its best to search knowledge while doing these things, whether relying on instructor or not. i never did deadlift btw, needs partners and takes time to arrange stuff.

Faun said:
Meeting the calorie count on weekdays and exceeding that on holidays

Hey guys, I'm a bit fat and would like to reduce it. Yeah I know I can try Walking / Cycling / Swimming / Basic Warm Ups but being in IT my office timing is really bad and chances are I don't find much time and energy (when I find time) to do these.

So I was thinking of buying a Trade Mill (priced around 10k - 12k) for basic home usage. Do you think it'd help? How much time should I spend on it everyday to reduce the fat?

^^if you can find time to run on a treadmill then why not jog outside, said cause its much better ~~and~~ cause you'll jog more compare to on a treadmill alone at home. If no jogging area or too much pollution then I take my suggestion back.

lightningfassst said:
^^if you can find time to run on a treadmill then why not jog outside, said cause its much better and you'll jog more compare to on a treadmill alone at home. If no jogging area or too much pollution then I take my suggestion back.

Jogging area is not there in my area. But yes, I can do the same at road when I find time. That's why I thought it's much convenient to do the same at home / gym. But jogging / running on tread mill works? Will I get any result?

If yes, then how much time should I spend on it everyday / week?

krishnandu.sarkar said:
Jogging area is not there in my area. But yes, I can do the same at road when I find time. That's why I thought it's much convenient to do the same at home / gym. But jogging / running on tread mill works? Will I get any result?

If yes, then how much time should I spend on it everyday / week?

I can't really comment on this as I have no experience in losing weight, but add leg raises to your routine to get better results.

Sorry I updated my post. No jogging area I meant like you live in compact streets and you have to go 2km away from home just to jog. You can jog on road Early morning cause there won't be much pollution.
I don't know how much effective treadmill is. Let others give their suggestions. But I suggest you jog outside.

Thanks. Finding time is a big problem

Morning...yeah I'm bit lazy about it. Because I generally come home at 10PM - 11PM and go to sleep within 12PM and then again need to go office within 9AM - 10AM. So I generally wake up at 7AM - 7:30AM. So I'm bit reluctant about waking up earlier than this time.

Though this schedule is different on Satuday's and Sunday's and on Public Holidays

I was thinking of trade mill only because I can jog anytime I find convenient.

Anyway, you suggestion is best I know. There's nothing better than natural work out. Will give a try.

^your schedule is very tight. I understand its hard to get up in morning. You won't get much time to workout. You have manage no other option you have. Also since you can't workout much and want to reduce weight you better follow a strict diet. Faun can suggest you better about diet. Also you can more idea about diet from few of previous post.

lightningfassst said:
^your schedule is very tight. I understand its hard to get up in morning. You won't get much time to workout. You have manage no other option you have. Also since you can't workout much and want to reduce weight you better follow a strict diet. Faun can suggest you better about diet. Also you can more idea about diet from few of previous post.

Yeah that's what I was trying to gather. Thanks a lot

Started with Oats + honey for breakfast + milk and a capsule of revital, phulkas for lunch. not sure about what to eat for dinner

How is brown rice/kerala rice in terms of alternative for regular white rice?

Someone who's gone from more weight to less will be able to answer. Brown rice is less processed.

[MENTION=20614]Faun[/MENTION] : can you suggest vegetarian diet for gaining weight ? I'm 5'10", and only 65 KG.

some of the tips for reducing weight :

For those who are working, i would suggest " Never skip breakfast.." you may reduce your lunch intake, but never skip the breakfast..

You can also try having a light breakfast like : bowl of cereals/kellogs with bowl of fruits..

Also, drink plenty of water !! Drinking Room temperature water ( 3-4 glasses ) should be The first thing you do in the morning after Brushing..If possible, try to avoid drinking chilled water & consume room temperature water during the day.

IF you're eating boiled egg, avoid the yolk as it has the most fat content. ( pointer for those who want to gain weight.

)
Have potato in small quantities & if possible, avoid fried vegetables & oily products.

your Dinner must be as light as possible. of all the 3 food intakes ( Breakfast,lunch & dinner ), this should be the lightest & if possible, avoid rice at night. Taking a 30 min stroll post dinner is always preferable.

Avoid eating namkeens/samosas/chips & other such items..They just pile up on your fat intake & must be avoided at all times.

If you once start a diet regime, you might face extreme pangs of hunger at odd times. You can use glucose or a light snack/fruits like apples/grapes/musk melon to overcome this( but you must avoid snacks )

Avoid the sugar totally. If you drink Tea/chocolate milk in morning/evening, have it without sugar. it will just take a week to adjust to your sugar-free diet, but it is immensely helpful.
Also avoid drinking Cold-drinks totally. Go for fresh fruit juices instead( without sugar, ofcourse,).

The above tips is just halfway for losing weight..The next half is exercise. Without exercise, it will take a lot of time for you to lose weight & lack of exercise might result in your body growing a bit weak.
Exercises can be in any form - jogging/power walking/gym or even playing a sport regularly. Sports are a excellent source of exercise as your body gets a workout as well as you might also excel at the sport.

Badminton/football/tennis are good choices.

& also,( many forget to list this ) you must have a good, sufficient sleep.. Atleast 6-7 hours of sleep is required for the body to rest its mind & muscles. Lack of sleep will result in fatigue.

These are some basic tips on the top of my head..will list more later.

[MENTION=134449]aaruni[/MENTION]
Try to exceed your daily calorie consumption.

Table out your plan from these items and add more if you like. Make your breakfast big and healthy.

1. Eggs 3-4 a day (if you don't mind it as a vegetarian)
2. Lentil and rice. (wheat roti if you can make it at home)
3. Bran for insoluble fibres and oats for soluble.
4. Butter.
5. Curd and Milk (I don't like drinking milk)
6. Oranges and apples. Can add banana too (rich in potassium). Banana gets rotten soon, so I try to avoid buying bananas.
7. Purple potatoes (potatoes but with purple skin, rich in antioxidants).
8. Noodles as snacks (add some butter)
9. Almonds, groundnut and honey.
10. Prunes.

Include tea as a brain stimulant and antioxidant if required. Basic idea is that drinking tea will hydrate your body too. So if you feel like drinking normal water is not ok then make tea. 3-4 cups a day. No need to add milk.

If you think you don't have much appetite or time to eat then get the mass gainer shakes for quick calorie intake.

Next important part is to workout. Getting all these calories translated into fats is not good. Give yourself 6 months of dedication and you will see gains.

My schedule from next week onwards.

08:30:00 AM Wake Up
08:45:00 AM Lemon + Honey
09:30:00 AM Breakfast ( Brown Bread + Muesli + 2 Eggs + Sausages + 1 Glass of Milk )
11:30:00 AM Pre Workout Shake
12:00:00 PM Workout
01:30:00 PM Post Workout Shake
03:00:00 PM Lunch ( Rice + Roti + Dal + Curd )
05:00:00 PM Juices + Fruits
08:00:00 PM Juices + Fruits
10:00:00 PM Dinner ( Roti + Dal )
12:00:00 AM Snacks ( Bread with Cheese )
02:30:00 AM Sleep ( 1 Glass of Milk )

Finally managed a schedule, would be able to stick with .. have to figure out a meal plan .. as i'll have to have my lunch and dinner at office.. so I'll have to eat what's available in the office cafeteria (which is mostly un-edible )

Any thoughts or suggestions for the plan..

Thanks a lot [MENTION=173432]ashs1[/MENTION] that helped

^about reducing weight...... stop sitting idle on a chair for god's sake, atleast go drink a glass of water / climb the stairs / go to toilet once in every hour. :pullhair:

and try to be on fiber diet, stuff those have less digestive stuff and more fiber. may be that will help. but really said, i have not met a single person who lost weight just like that. :mrgreen:

^ this too..

If you guys are not having much time for exercise in the morning, Climbing/jogging up and down the stairs of your apartments is also another good option.

Always perform some stretching of arms/legs/back/neck before starting exercises to loosen up the muscles or you might face cramping.

Other exercises that can be done at home :

1. push ups ( 5-10 push ups per set in a 3set regime for beginners )
2. Crunches ( same as push ups )
3. squats ( 10-15/set in a 3set regime for beginners)

Recently, i tried the no-breakfast regime for about a month..It definitely was helping in reducing my weight, but it also resulted in fatigue and also,( maybe because i was hungry

) i used to be easily annoyed or irritated before having lunch... :/ Hence, i stopped the no-breakfast rule.

icebags said:
. but really said, i have not met a single person who lost weight just like that.

This I agree.

a senior in my office lost 10-12 kg in 4 months by following a diet of eating only chicken and ghee and herbal tea

BTW.. The packaged wheat we get in markets is it bad? My colleague suggested that I get wheat and get it ground in a flour mill and use that.

RCuber said:
BTW.. The packaged wheat we get in markets is it bad? My colleague suggested that I get wheat and get it ground in a flour mill and use that.

It has a higher concentration of fiber compared to packaged wheat.

[MENTION=2132]RCuber[/MENTION]

Becoming too much health conscious

[MENTION=20614]Faun[/MENTION] If I continue my life style then I would be in trouble in a few year. cutting down weight and being fit is just the first step.

[MENTION=2132]RCuber[/MENTION]

My advice will be to start working out.

Joined boxing coaching. Made to do some intense physical exertion for about an hour. Some tips to [STRIKE]avoid[/STRIKE] minimize soreness, stiffness and pain ?

yup ! are u eating well ?

for continuous fighting and eating lots of punches on head/face, u need high bone density, so eat eggs, milk on regular basis. or u will get simply doomed.

and for any kind of fighting, movement and feet work is very important. do squats 100-200 nos, 3-4 times a week - sit slow to the lowest pos, let the thighs feel ur bodyweight, and then rise fast, like a spring. don't do weighted squats much or ur legs may get heavy and sore. this is kind of opposite bodybuilding routine, but not totally,

they day when u have practice, do some cardio in the morning - jogg/run/squats/standing run for 10 mins + stretching, this will let u build up energy & flexibility for the evening.

eat healthy, stay healthy to get into the ring, but one doesnt always come out of the ring as healthy ...... well, have they broken ur nose yet ?

Its in the morning, alternate days, before school. And sparring is fine, I can always hold my own. And yes, I did break my nose back in 2012, doing boxing (then had one year gap, now resuming). Pure veg diet. I eat lots of sprouts, milk, and home-made food.

And I'm talking about post-workout pain/stiffness/soreness. Like the stuff that comes after running a few rounds in the ground, ~50 pushups, ~50 crunches, and a few rounds with the coach and the punching bag (all that in under 75 minutes).

practice, if u run 10 mins continuous everyday, u will get used to it.

or start playing football with friends for 1 hr in a half or quarter sized ground. footballers are masters of stamina holders.

pushup/crunches will come with practice, no other way there.

aaruni said:
Joined boxing coaching. Made to do some intense physical exertion for about an hour. Some tips to [STRIKE]avoid[/STRIKE] minimize soreness, stiffness and pain ?

maybe icebags could help ease the soreness (⌐■_■)

^ now u know the perfect use of icebags ! :twisted:

started going back to gym again after 3 months of break
I had lost 4KG weight during this time but looked like I had lost 10kg. Everyone at the gym was shocked. They were like, dude, what happened to you and I wwas like

!

Totally confused about a cheap waterproof watch to be used while swimming. Any recommendations? How's this?

*www.amazon.in/Svviss-Bells-Water-Proof-Golden/dp/B00KAGD3OE?tag=googinhydr18418-21

Will resume gymming soon as exams are about to get over. I look like I've lost muscle but weight is the same.

Fat!!!!!!!!

Haha. No. Can still do 10+ pullups. So i got that going for me.

I can't do a single pullup. I can do 100 pushups though.

aaruni said:
I can't do a single pullup. I can do 100 pushups though.

You must have weaker biceps and lats. I cant do more than 50 pushups at one go.

aaruni said:
I can't do a single pullup. I can do 100 pushups though.

.jRay. said:
You must have weaker biceps and lats. I cant do more than 50 pushups at one go.

Damn..i need to improve my fitness..i can do only about 20 pushups at the most in a single set..
The only exercise that i can proudly mention here( apart from squats ) is Crunches. I do about 40 in single sitting. & total of 100 in a day.

yeah, 100 crunches too, twice in 2 hours (boxing coaching, once in warm-up, once in cool-down)

I am bored of crunches. Knee raises for me. Do until my arms give up. They give up before my abs.

I can do 1 hand pushups.

Nanducob said:
I can do 1 hand pushups.

which hand?

Allu Azad said:
which hand?

Right

Nanducob said:
Right

What about left?

.jRay. said:
What about left?

It is used for supporting the right.

Nanducob said:
It is used for supporting the right.

and how many handless pushups at one go ?

icebags said:
and how many handless pushups at one go ?

Havent tried it,yet

few months(3 months I guess) back I got injured in my right knee while playing football. I felt pain in the joint. From that time onwards I haven't played more than 20times. my knee pains(very slight but noticeable) almost all the time. Simple walk(like from one room to another) itself gives me slight pain. I used to play daily. Now I play only when friends insist. What should I eat to recover from this?
I have this problem from starting that I take very long time to recover from minor injuries.
Since I stopped playing much, I have got a tummy now which is visible form above my t-shirts. It looks so awkward cause I am lean.

M

.jRay. said:
You must have weaker biceps and lats. I cant do more than 50 pushups at one go.

ashs1 said:
Damn..i need to improve my fitness..i can do only about 20 pushups at the most in a single set..
The only exercise that i can proudly mention here( apart from squats ) is Crunches. I do about 40 in single sitting. & total of 100 in a day.

damn .
i cant even do one.
i simply land on my tummy when trying to do pushups.
any good exercise to make good biceps ?

- - - Updated - - -

icebags said:
and how many handless pushups at one go ?

handless ?

lightningfassst said:
few months(3 months I guess) back I got injured in my right knee while playing football. I felt pain in the joint. From that time onwards I haven't played more than 20times. my knee pains(very slight but noticeable) almost all the time. Simple walk(like from one room to another) itself gives me slight pain. I used to play daily. Now I play only when friends insist. What should I eat to recover from this?
I have this problem from starting that I take very long time to recover from minor injuries.
Since I stopped playing much, I have got a tummy now which is visible form above my t-shirts. It looks so awkward cause I am lean.

You should consult with an orthopaedition. I think it maybe a slight ligament injury,probably an ACL tear which is common in soccer players.Just to be sure consult with a doctor.And eating foods cannot cure an injury.It needs proper pain management,rest and exercises to restore back the normal function.

mastercool8695 said:
handless ?

nandu knows.

*t.news.in.msn.com/video?videoid=1ju1hp9vk

mastercool8695 said:
damn .
i cant even do one.
i simply land on my tummy when trying to do pushups.
any good exercise to make good biceps ?

- - - Updated - - -

handless ?

Dumbbell or barbell Curls to begin with... then move on to doing pullups. Or you could just try doing pullups using some support under the legs. Thats the way i did my first pullup.

M

.jRay. said:
Dumbbell or barbell Curls to begin with... then move on to doing pullups. Or you could just try doing pullups using some support under the legs. Thats the way i did my first pullup.

thanks for the advice.
dont know what these mean : Dumbbell, Barbell Curls, Pullup
i know only pushups , its the one where we try to support our whole body with our hands and feet (toes) and try to move up and down and slowly. right ??
PC hardware is easier than that. :lol:

i'm a noob at body building
will try to be regular at the College Gym when I'm back there in july.
have to google for all those words first.

mastercool8695 said:
thanks for the advice.
dont know what these mean : Dumbbell, Barbell Curls, Pullup
i know only pushups , its the one where we try to support our whole body with our hands and feet (toes) and try to move up and down and slowly. right ??
PC hardware is easier than that.
i'm a noob at body building
will try to be regular at the College Gym when I'm back there in july.
have to google for all those words first.

*m.youtube.com/#/user/ScottHermanFitness

Thank me later.

.jRay. said:
YouTube

Thank me later.

Bad link for desktop users
*www.youtube.com/channel/UCEtMRF1ywKMc4sf3EXYyDzw

Tried these out at the gym today.

Felt awesome.

Dunno if I was doing it awkward though.

JojoTheDragon said:
Tried these out at the gym today. Felt awesome. Dunno if I was doing it awkward though.
[YOUTUBE]kpkIbtINmFk[/YOUUBE]

nice, time to go to gym today

M

To get good health you should do more and more exercise.

mariastephan said:
To get good health you should do more and more exercise.

No doctor, health practitioner or fitness expert would have given such a valuable suggestion.
Thanks mate! Sad that you are no longer in TDF.

- - - Updated - - -

Went to gym for past one year and hardly lost a kg. Went on a crash diet and lost almost 4kgs recently.

ajayritik said:
No doctor, health practitioner or fitness expert would have given such a valuable suggestion.
Thanks mate! Sad that you are no longer in TDF.

- - - Updated - - -

Went to gym for past one year and hardly lost a kg. Went on a crash diet and lost almost 4kgs recently.

Crash dieting is the worse you could do to your body. Eating healthy is the way to go.

.jRay. said:
Crash dieting is the worse you could do to your body. Eating healthy is the way to go.

The one negative which is linked to crash diet i.e. putting the weight back again in short time hasn't happened to me.
I'm the same weight as I was a month ago after the GM diet.
With current work style I realised completely eating healthy may not be possible but trying to.

Crash dieting gives the result but it messes up the metabolism..
Have plenty of fruits and salad and avoid :
1: all kinds of namkeen stuff.
2: excess curry /masala
3: avoid rice if possible. At least, avoid rice at night at all costs.

Bought Jasmine oil and Lavender + Ylang Ylang oil for head massage. Finding aromatherapy interesting. Will document the long term benefits.

After a long time, started skipping.

Need some good tips on maintaining healthy postures and upper back/neck.
I think I have developed sort of kyphosis ( arched upper back ) due to heavy usage of computer/laptop/smartphone in incorrect posture.

Well, been lifting as much as i can , along with going to college. Trouble is , i got sick and lot and had to keep gaps of 30 days for more than three time. Now, that semester is over, i've been working out everyday. Some bitter lessons i had to learn:

1)Smith machine(and machine based exercises) barbell presses do help you to keep proper form. But makes you get muscle imbalances as one had has to do more work than the other.
2)Dumbbells are more balanced , helps you find out your imbalances and a more even workout. But difficult to maintain form. Atleast for a beginner. I have switched to dumbbells now.
3)Barbells don't work for me because it put too much strain on my left wrist.

4)DB shrugs don't work for me, because i fell and forward pull near the right side of my neck.

Now , i have made a workout plan and doing lots of research checking out different workouts and praying for the best.

^^what do you mean by proper form.I think most people have this problem with the non dominant side/hand.During DB tryto use different weights for dominant /non dominant hand.Wrap a strap to the elbow and see if you can do barbells.

- - - Updated - - -

Hrishi said:
Need some good tips on maintaining healthy postures and upper back/neck.
I think I have developed sort of kyphosis ( arched upper back ) due to heavy usage of computer/laptop/smartphone in incorrect posture.

Use a firm bed,thin pillows for head/no pillows.

Try to use chairs with arm support and if possible ,head support.
Take breaks during long hours of use,take your sight off the screen during break and focus on things that are far away.
Neck muscle streches and spine mobility exercises.

JojoTheDragon said:
Well, been lifting as much as i can , along with going to college. Trouble is , i got sick and lot and had to keep gaps of 30 days for more than three time. Now, that semester is over, i've been working out everyday. Some bitter lessons i had to learn:

1)Smith machine(and machine based exercises) barbell presses do help you to keep proper form. But makes you get muscle imbalances as one had has to do more work than the other.
2)Dumbbells are more balanced , helps you find out your imbalances and a more even workout. But difficult to maintain form. Atleast for a beginner. I have switched to dumbbells now.
3)Barbells don't work for me because it put too much strain on my left wrist.
4)DB shrugs don't work for me, because i fell and forward pull near the right side of my neck.

Now , i have made a workout plan and doing lots of research checking out different workouts and praying for the best.

Smith machine will leave out your stabilizer muscles workout. Use low weight on barbells to do the overhead lifts or press.

Use wrist wrap to avoid injuries. It will provide additional support.

Use EZ bars for barbells. Easier on wrists.

Never overexert to the point where you end up with injury. It will be a huge setback to your goals.

Nanducob said:
^^what do you mean by proper form.I think most people have this problem with the non dominant side/hand.During DB tryto use different weights for dominant /non dominant hand.Wrap a strap to the elbow and see if you can do barbells.

By proper from , i mean perfect body stance and stable motion of the weight as you move it without exerting/using any other muscle(s) other than the targeted one(s).

Faun said:
Smith machine will leave out your stabilizer muscles workout. Use low weight on barbells to do the overhead lifts or press.

Use wrist wrap to avoid injuries. It will provide additional support.

Use EZ bars for barbells. Easier on wrists.

Never overexert to the point where you end up with injury. It will be a huge setback to your goals.

Thanks mate. Will buy a wrist support. I tried searching, but didn't find any of good quality. I was looking for Adidas, Nike, etc. Maybe Nivia will have to do. I think i am gonna stick with dumbbells and perfect the exercises. And then move on to barbells when i feel like i have balanced out myself.

^^I think you lift too much weights.If you have went to gym the trainer would have taught "how to" for exs.You ll feel the contraction for the specific muscles when you work on it.When you use excessive weights your accessory muscles fire up leaving the ex less effective

[MENTION=128807]Nanducob[/MENTION] , are you a physiotherapy specialist ? Needed some help about understanding a neck/upper back issue .

Hrishi said:
[MENTION=128807]Needed some help about understanding a neck/upper back issue .

u should have attended one of the yoga day camps. ignore the title, it also does good for your waist and back.

icebags said:
u should have attended one of the yoga day camps. ignore the title, it also does good for your waist and back.

Thanks. I will watch it.
On a side note , I think I have developed Spinal Instability in Upper Thoracic and Lower Cervical region , along with the shoulder blades.
Whenever I get up in the morning after sleep , I find constant cracking around my neck whenever I twist them towards left or right. Also after every few minutes , I can hear cracking sound from my shoulder blades and spine throughout the day , when I twist my hands and push my shoulder blades together.
After few hours of working on the chair , I end with strained neck and shoulder which makes it kind of hard to sit for long. If I were to describe the condition , its more like a strain/frozen upper back and neck.
I do have a bit of arched spined....or rather say caveman posture.
Could it be all because of the caveman type spinal posture ?

I met few doctors , had couple of x-Rays and the test for cervical spondylitis came negative. One of the doctors said it could be sub-scapular bursitis.
I am fed with doctors saying different stuff.

I was just wondering if going to gym or doing heavy stretches would hurt it even more.

Hrishi said:
Thanks. I will watch it.
On a side note , I think I have developed Spinal Instability in Upper Thoracic and Lower Cervical region , along with the shoulder blades.
Whenever I get up in the morning after sleep , I find constant cracking around my neck whenever I twist them towards left or right. Also after every few minutes , I can hear cracking sound from my shoulder blades and spine throughout the day , when I twist my hands and push my shoulder blades together.
After few hours of working on the chair , I end with strained neck and shoulder which makes it kind of hard to sit for long. If I were to describe the condition , its more like a strain/frozen upper back and neck.
I do have a bit of arched spined....or rather say caveman posture.
Could it be all because of the caveman type spinal posture ?

I met few doctors , had couple of x-Rays and the test for cervical spondylitis came negative. One of the doctors said it could be sub-scapular bursitis.
I am fed with doctors saying different stuff.

I was just wondering if going to gym or doing heavy stretches would hurt it even more.

may be have an appointment with a good chiropractic in your city? they usually deal with postural issues and focus on/around the spinal region. generally sportspersons consult them. a friend of mine (has had a barrage of musculoskeletal problems, and has been physically very active) after drinking 'ghaat-ghaat ka paani' like you finally got treated for an issue with his knees/legs well by one, but it was in Doon. you could give it a try. ask/look around for some good one at your place.

also, you could post about your affliction at ASMI forums; could get some helpful tips.

Hrishi said:
[MENTION=128807]Nanducob[/MENTION] , are you a physiotherapy specialist ? Needed some help about understanding a neck/upper back issue .

Not specialized ,but I can help you

You might have gotten a stiff upper back.You might feel that when you bend forward; you cant bend your upper back like you used to.Causes might include lack of exs/reduced spinal mobility /improper posture/muscle tightness/weakness.It can be cured by exs but if it's too much stiff you can go for P.T. A P.T will assess your posture or/and may manually mobilise your spine.Good to go yo a P.T who is specialized in Orthopedics.

Hrishi said:
Thanks. I will watch it.
On a side note , I think I have developed Spinal Instability in Upper Thoracic and Lower Cervical region , along with the shoulder blades.
Whenever I get up in the morning after sleep , I find constant cracking around my neck whenever I twist them towards left or right. Also after every few minutes , I can hear cracking sound from my shoulder blades and spine throughout the day , when I twist my hands and push my shoulder blades together.
After few hours of working on the chair , I end with strained neck and shoulder which makes it kind of hard to sit for long. If I were to describe the condition , its more like a strain/frozen upper back and neck.
I do have a bit of arched spined....or rather say caveman posture.
Could it be all because of the caveman type spinal posture ?

I met few doctors , had couple of x-Rays and the test for cervical spondylitis came negative. One of the doctors said it could be sub-scapular bursitis.
I am fed with doctors saying different stuff.

I was just wondering if going to gym or doing heavy stretches would hurt it even more.

sounds like body flexibility degrading. happens with people sooner or later, depending on type of physical activities u r involved in. u may join yoga or pilates classes under a certified and trained trainer. also, little weight training is never bad.

I'm kinda skinny but have broad shoulders and body.. Recently starting doing gym so had some questions on my mind-
1. The extra muscle that is developed during gyming, does it tend to loosen up and gradually hang once a person has stopped going to the gym?? (Don't wish to have man-boobs later on.. :blush:

)

2. Any substitute way of doing dips if I dont have those parallel rods at my gym??

3. Any exercise routine that you can suggest for triceps and shoulders which i can do for about 3-4 months continuous using the machines that are generally present at the gym(strengthening and not mass building)??

4. Any side effects of exercising using machines and not the normal body-weight exercises (calisthenics etc etc)??

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If you are looking for something to do at home then this might just be of great help- Darebee - Fitness Made Easy .. Try the "Challenges" section for 30 day routine exercises..

ShankJ said:
I'm kinda skinny but have broad shoulders and body.. Recently starting doing gym so had some questions on my mind-
1. The extra muscle that is developed during gyming, does it tend to loosen up and gradually hang once a person has stopped going to the gym?? (Don't wish to have man-boobs later on..)

2. Any substitute way of doing dips if I dont have those parallel rods at my gym??

3. Any exercise routine that you can suggest for triceps and shoulders which i can do for about 3-4 months continuous using the machines that are generally present at the gym(strengthening and not mass building)??

4. Any side effects of exercising using machines and not the normal body-weight exercises (calisthenics etc etc)??

- - - Updated - - -

If you are looking for something to do at home then this might just be of great help- Darebee - Fitness Made Easy .. Try the "Challenges" section for 30 day routine exercises..

1. i don't think so. haven't seen that in myself (though i do other forms of exercises if not practising lifts) nor in others. on the contrary, have seen that specific issue you mentioned in some other people who regularly exert themselves on particular body-areas over-and-over. assuming your daily routine remains the same after stopping using weights and diet reduces/goes back to normal, you would witness loss of those 'extra muscles', though the flab you may need to take care of.

2. arrange for parallel benches/stools with a stack of plates (if rubber-coated) on them to give the height to perform the dips; or better, seek a park nearby that has parallel bars.

3. if 'strengthening' is the goal, don't waste your time much on machines, and keep your sessions short & simple with basic compound lifts and some bodyweight exercises (many from the latter for triceps & shoulders).

4. underdeveloped stabiliser muscles & chances of getting injured (esp. if trying to go heavy) are 2 of them. you may use them, but don't over-depend on them will be my sincere suggestion.

and thanks for that link!

Nanducob said:
Not specialized ,but I can help you
You might have gotten a stiff upper back.You might feel that when you bend forward; you cant bend your upper back like you used to.Causes might include lack of exs/reduced spinal mobility /improper posture/muscle tightness/weakness.It can be cured by exs but if it's too much stiff you can go for P.T. A P.T will assess your posture or/and may manually mobilise your spine.Good to go yo a P.T who is specialized in Orthopedics.

Yes. It feels more like it.
I don't do physical exercise much.
Will book an appointment with a pt. I think we get free pt sessions at our office.
Is it okay for me to goto gym ?

icebags said:
sounds like body flexibility degrading. happens with people sooner or later, depending on type of physical activities u r involved in. u may join yoga or pilates classes under a certified and trained trainer. also, little weight training is never bad.

Hrishi said:
Yes. It feels more like it.
I don't do physical exercise much.
Will book an appointment with a pt. I think we get free pt sessions at our office.
Is it okay for me to goto gym ?

Yeah but guve preference to the upper back issue

hey guys...I am able to reduce 10-11 Kg in 4 months of gym...but not able to reduce further...I was 88 in Oct and still around same..I agree my weight increased in diwali by 2 kg but its been long time I am running and exercising and not reducing further

I am able to run at 9 speed for 4 km so definitely stamina have increased a lot ..

Any idea...do I have to take suppliments .

You hit the plateau buddy.

sujoyp said:
hey guys...I am able to reduce 10-11 Kg in 4 months of gym...but not able to reduce further...I was 88 in Oct and still around same..I agree my weight increased in diwali by 2 kg but its been long time I am running and exercising and not reducing further

I am able to run at 9 speed for 4 km so definitely stamina have increased a lot ..

Any idea...do I have to take suppliments .

Dont concentrate on the weight buddy. You are adding muscles and muscles are heavier than fat.
Add weight traning to your regime and you'll be just fine.

thanks..yes I have started weight training 3 days a week and 3 days pure cardio

D

Any suggestion to reduce the stomach fat? My work makes me stay near my pc all the time. I don't feel like exercising at all.

Start working out!! Skip rice in night. And have less even in day, if possible as it is mainly carbohyderate and since you sit most of the time and dont use your energy, that carbohyderate turns into fat. I am not 100% sure about this.

Better go for jogging. No need to jog or workout everyday, make it like 3 times in a week.

Food intake is most important, eat less calorie food, means no fast food, biscuit, sweets and all.

liposuction & food duct/ stomach reduction surgeries.

^^you aren't serious about this right?

Geek-With-Lens said:
Any suggestion to reduce the stomach fat? My work makes me stay near my pc all the time. I don't feel like exercising at all.

Don't go on diet. Change you lifestyle. What you eat, eat healthy.

Go for running if you can.

calorie intake < calorie consumption

Spot fat reduction is not possible. Stomach fat reduction will take time.

TheSloth said:
^^you aren't serious about this right?

he is not interested to leave his chair. what other choice does he have other than starving, which could cause ulcer etc ?

yeah that is true, people who think starving helps to reduce weights are really uninformed about the health related things. ulcer is just the first thing they concede.

that aside, i am also suffering from paunch. I am very lean but have a paunch which makes me look awkward. At this moment I don't have money to eat 3 times a day, so I am also skipping food now and then, which resulted in this paunch.

unhealthy eating habits also contributes to belly fat. Though the paunch will be more protruding around pelvis area rather than the overall stomach. It means body is storing food in the large intestine for longer period of time cause it doesn't know when one is goin to eat next time.

Geek-With-Lens said:
Any suggestion to reduce the stomach fat? My work makes me stay near my pc all the time. I don't feel like exercising at all.

That's your mind giving excuses not your body.

Any one made any progress??

yes, i think my waist size increased a bit after running 6-7kms / 2-3 days per week on treadmill.

You mean decreased?

I wasted all my 1.5 yr of weight reduction efforts in last 1 yr. reduced 12Kg and again gained 10Kg .
Reduction need soo much efforts , diet restriction, pain and gaining is soooo much easy

Now I am back to size 44 (I managed to reduce to size 36 ) Life is soo unfair.

Lol yes. It is really hard to get rid of the belly. But you have already done it once so you know it is possible for you. Don't give up now! You can get back to the old habbit of controlling your diet and workout.

But man I understand the pain. In last 2 years all I have gained is more belly. I felt embarrassed when I had to get in swimming pool on a get together of batch mates. So I have been "planning"(like always) to change few things before another get together.

TheSloth said:
You mean decreased?

no, increased by about half or one inch. it's not quite a bad thing i guess, i am a bit thin, so some muscles and may be a little fat developed around waist area due to running.

@sujoyp you should start running too. a lot of people catching up the habit or running a few half marathons or 10ks in running seasons (sep-feb) these days. so many people attended in kolkata, mumbai, bengaluru marathons last year.

all you need to do is run/jog 2 days a week for 1 hr and you will be ready to participate.

S

Guys can you tell me some good health monitoring wrist band.

sujoyp said:
Now I am back to size 44 (I managed to reduce to size 36 ) Life is soo unfair.

Wow!!!
I worked out for about 6 months, I couldn't even reduce an inch. If not for the knee injury, I would've continued.

sujoyp said:
I wasted all my 1.5 yr of weight reduction efforts in last 1 yr. reduced 12Kg and again gained 10Kg .
Reduction need soo much efforts , diet restriction, pain and gaining is soooo much easy

Now I am back to size 44 (I managed to reduce to size 36 ) Life is soo unfair.

Diet. Even if you aren't exercising and maintain a clean diet the gains will be very less.

I was 107 kg. In 3 months I am down to 90kg. Primarily cos of leaving all junk food, sweet stuff, oily and anything fatty aside + a lot of running and some amount of gyming. Takes a lot of discipline and dedication but when the results come it's all worth it.

Currently trying to gain the muscle mass which I have lost so weight is constant since a month. Will try reducing few kgs more once muscle mass is on a good level.

Sent from my Redmi Note 5 Pro using Tapatalk

icebags said:
no, increased by about half or one inch. it's not quite a bad thing i guess, i am a bit thin, so some muscles and may be a little fat developed around waist area due to running.

@sujoyp you should start running too. a lot of people catching up the habit or running a few half marathons or 10ks in running seasons (sep-feb) these days. so many people attended in kolkata, mumbai, bengaluru marathons last year.

all you need to do is run/jog 2 days a week for 1 hr and you will be ready to participate.

But how you've got fat when you are running consistently? It doesn't work like this as far as I know. May be you are eating oil/ghee/junk food more than you are burning with jogging. Even if you are lean, belly fat is never good. I have and I hate it. I am also very lean.

A

If you exercise regularly there is no need to go to the gym

Arushi Bansal said:
If you exercise regularly there is no need to go to the gym

Actually no. It depends on body type and the objective of the person. For some people, just home exercise isn't enough to reduce weight. maintaining a diet is another challenge. If anyone has time and money to go to gym, should do that if one want to reduce the weight.

TheSloth said:
But how you've got fat when you are running consistently? It doesn't work like this as far as I know. May be you are eating oil/ghee/junk food more than you are burning with jogging. Even if you are lean, belly fat is never good. I have and I hate it. I am also very lean.

whether fat or muscle, that i cant tell for sure, but everybody has more or less subcutaneous belly fat, except those rugged up packed people. i eat lots of calories too, including junk foods and oil, but belly kinda remains in its flat 2 pack form somehow.

This is great. You can enjoy more food without worrying much about the waist size. Any sports you play regularly??

icebags said:
whether fat or muscle, that i cant tell for sure, but everybody has more or less subcutaneous belly fat, except those rugged up packed people. i eat lots of calories too, including junk foods and oil, but belly kinda remains in its flat 2 pack form somehow.

TheSloth said:
This is great. You can enjoy more food without worrying much about the waist size. Any sports you play regularly??

well, thats pretty much what i do all the time. i eat till i am full, and never care about what i am eating - meat / veg / sweets / fat. so far there has not been any problem, whether i run around or just spend the day sleeping in bed.

but i do need to eat a lot of carbs/ rice. if i don't, i feel less energetic.

and here are some motivational stuff to motivate people for long distance running.

fact: did you know humans are among the only few animals, who have bodies for running long long distances ?

watch video :

conclusion : if you are not running long distances (provided you are medically fit and consulted doctor about this) then you are not using your body's true capabilities.

@sujoyp why did you run away though ?

more stuff :

chemistry stuff :

first marathons :

kolkata 10k :

@icebags if I was so active and fitness freak I would not be fat

I got married and thought will relax for sometime...but never thought weight will increase soo easily
I was in 90s from 12th itself ...maintained for 18 yrs I would say

sujoyp said:
@icebags if I was so active and fitness freak I would not be fat I got married and thought will relax for sometime...but never thought weight will increase soo easily
I was in 90s from 12th itself ...maintained for 18 yrs I would say

, now its your time to start being active and set a good example in front of your kids !