Physical fitness is a state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations and daily activities. Physical fitness is generally achieved through proper nutrition,[1] moderate-vigorous physical exercise,[2] and sufficient rest.[3]
Before the industrial revolution, fitness was defined as the capacity to carry out the day’s activities without undue fatigue. However, with automation and changes in lifestyles physical fitness is now considered a measure of the body's ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist hypokinetic diseases, and to meet emergency situations.[4]
Weekly exercises ( weight gain )
Monday¶¶
**CHEST**
>Incline bench press ..[set 4 , Rep 6 to 8]
>flat bench dumble press ..[set 3, Rep 6 to 8]
>Incline bench Dumble Fly.. [Set 3, Rep 6 to 8]
>mine ..set 3 , [Rep 6 to 8]
**BICEPS**
> Cable Curl [set 3, Rep 6 to 8]
>EZ barbell curl ..[Set 3, Rep 6 to 8]
> one arm preacher curl ..[Set 3 Rep 6 to 8]
Tuesday ¶¶
Rest
Wednesday¶¶
**SHOULDER**
> Front millitary press ..[set 4 ,Rep 6to8]
> side latera&Front raises..[set 3, Rep 6 to8]
> single hand dumbell press..[Set 3, Rep 6to8]
>Dumbell shrugs
**TRICEP**
>Tricep pushdown [Set 3, Rep 6 to 8]
> one arm dumbell overhead extension[ set 3, Rep 6to8]
> tricep pushdown (Rope) [set 3 , Rep 6to 8]
Thursday¶¶
Rest
Friday¶¶
** BACK**
>one arm dumbell row..[Set 3, rep 6to8]
>bent over barbell row,..[Set3, Rep 6to8]
>lat pull down...[set 3, Rep 6to8]
>seated Rowing...[set 3,Rep 6to8]
>Dead lift .......[Set 3,Rep 6to8]
**REAR DELT**
>one arm cabel rear lateral [Set 3 , Rep 6 to 8]
>Dumbell rear lateral [set 3, Rep 6to8]
Saturday ¶¶
**LEGS**
> legs extension [Set 3 ,Rep 10to12]
> leg press [Set 3 , Rep 6to8]
>Squats [Set 3, Rep 6to8]
>lunges [Set 3 , Rep 10 (each leg)]
>leg curl [Set 3 , Rep 12]
> Calf raises [set 3, Rep 20to25]
Follow this exercise routine and get results in 3 months .............gain approx (10kg)
DIET
In nutrition, diet is the sum of food consumed by a person or other organism.[1] The word diet often implies the use of specific intake of nutrition for health or weight-management reasons (with the two often being related). Although humans are omnivores, each culture and each person holds some food preferences or some food taboos. This may be due to personal tastes or ethical reasons. Individual dietary choices may be more or less healthy.
Complete nutrition requires ingestion and absorption of vitamins, minerals, essential amino acids from protein and essential fatty acids from fat-containing food, also food energy in the form of carbohydrate, protein, and fat. Dietary habits and choices play a significant role in the quality of life, health and longevity.
DIET ( weight gain )
Morning ****
> 1scoop whey protein
> 4 boiled eggs
> 1 cup Daliya
11:00 am****
> 100gm paneer
Lunch ****
> 50 gm soyachunks , rice
5:00 pm****
> 4 boiled eggs
Dinner****
> 100gm paneer , rice , daal
Or
(1glass milk before bed )
Add curd or boiled potatoes in your diet to get faster results ............!!
Before the industrial revolution, fitness was defined as the capacity to carry out the day’s activities without undue fatigue. However, with automation and changes in lifestyles physical fitness is now considered a measure of the body's ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist hypokinetic diseases, and to meet emergency situations.[4]
Weekly exercises ( weight gain )
Monday¶¶
**CHEST**
>Incline bench press ..[set 4 , Rep 6 to 8]
>flat bench dumble press ..[set 3, Rep 6 to 8]
>Incline bench Dumble Fly.. [Set 3, Rep 6 to 8]
>mine ..set 3 , [Rep 6 to 8]
**BICEPS**
> Cable Curl [set 3, Rep 6 to 8]
>EZ barbell curl ..[Set 3, Rep 6 to 8]
> one arm preacher curl ..[Set 3 Rep 6 to 8]
Tuesday ¶¶
Rest
Wednesday¶¶
**SHOULDER**
> Front millitary press ..[set 4 ,Rep 6to8]
> side latera&Front raises..[set 3, Rep 6 to8]
> single hand dumbell press..[Set 3, Rep 6to8]
>Dumbell shrugs
**TRICEP**
>Tricep pushdown [Set 3, Rep 6 to 8]
> one arm dumbell overhead extension[ set 3, Rep 6to8]
> tricep pushdown (Rope) [set 3 , Rep 6to 8]
Thursday¶¶
Rest
Friday¶¶
** BACK**
>one arm dumbell row..[Set 3, rep 6to8]
>bent over barbell row,..[Set3, Rep 6to8]
>lat pull down...[set 3, Rep 6to8]
>seated Rowing...[set 3,Rep 6to8]
>Dead lift .......[Set 3,Rep 6to8]
**REAR DELT**
>one arm cabel rear lateral [Set 3 , Rep 6 to 8]
>Dumbell rear lateral [set 3, Rep 6to8]
Saturday ¶¶
**LEGS**
> legs extension [Set 3 ,Rep 10to12]
> leg press [Set 3 , Rep 6to8]
>Squats [Set 3, Rep 6to8]
>lunges [Set 3 , Rep 10 (each leg)]
>leg curl [Set 3 , Rep 12]
> Calf raises [set 3, Rep 20to25]
Follow this exercise routine and get results in 3 months .............gain approx (10kg)
DIET
In nutrition, diet is the sum of food consumed by a person or other organism.[1] The word diet often implies the use of specific intake of nutrition for health or weight-management reasons (with the two often being related). Although humans are omnivores, each culture and each person holds some food preferences or some food taboos. This may be due to personal tastes or ethical reasons. Individual dietary choices may be more or less healthy.
Complete nutrition requires ingestion and absorption of vitamins, minerals, essential amino acids from protein and essential fatty acids from fat-containing food, also food energy in the form of carbohydrate, protein, and fat. Dietary habits and choices play a significant role in the quality of life, health and longevity.
DIET ( weight gain )
Morning ****
> 1scoop whey protein
> 4 boiled eggs
> 1 cup Daliya
11:00 am****
> 100gm paneer
Lunch ****
> 50 gm soyachunks , rice
5:00 pm****
> 4 boiled eggs
Dinner****
> 100gm paneer , rice , daal
Or
(1glass milk before bed )
Add curd or boiled potatoes in your diet to get faster results ............!!
