• Consult a physician if you are planning to start start a workout regime.

If you are a beginner, we advice you to consult your physician before starting your workout regime, especially the one who  have health complications.

• Do not workout on empty stomach or Full Stomach.

Do not workout just after having a heavy meal, working out in full stomach leads to cramps. The stomach needs a good amount of blood to aid in the digestive process but during physical exercise blood flows to the working muscles, so the food sits in the stomach blocking proper digestive process. Also it is not advisable to exercise on empty stomach, cause our body needs enough energy to work, so our body needs carbohydrates and our muscles are powered by a modification of these carbohydrates called glycogen. Also when you workout on an empty stomach you reduce your blood and muscle glucose. Your brain is your control center which runs on glucose. When the brain is unable to get glucose, the hormone cortisol will start to break down muscle. Your body goes into conservation mode and holds onto everything it can – especially fat.  So what is the best we can do before your workout, we need to fill something, the best way is to consume fruits to optimize  your fat burning with some carbohydrates also fruits are easily digestible and it supply enough glucose to aid our workouts.

• Consume good amount of Fluid During Workout session.

During workout sessions our body easily get dehydrated, our body gets heated up while exercising and our body tends to give away fluid for cooling down (sweating ), So to avoid from getting dehydrated we need to consume enough fluid during workout sessions.

• Inhale and exhale good amount of  air while Working out

Breathing in and out fully and deeply is very important while working out,  it helps  you to reach your fitness goals. If you are not focusing on proper breathing technique, workout may seem more strenuous than it needs to. You need to inhale enough air to help ignite the burning of fat.

Get into a regular rhythm and keep the pace constant that will help you supply your physique with the right amount of oxygen and give you something to focus on also it will help your brain function in a better way

• Stretch yourself out before workout.

Stretching before and after workouts can relax your muscles which can reduce the risk of injury.

• Dont Overstress your Muscles Stretch yourself our before and after workout.

It is not advisable to over do your workouts It will strain your muscles resulting in injury.

I have worked out in health club only for 2 months before that I used to work out at home the ground exercises like push ups , chin ups and sit ups, after going to health club I found out that it wont make a difference for me.

We should always choose a well ventilated room or an air conditioned room for working out, because our body needs lot of oxygen while working out, Out door home gym is a good choice due to the presence of open air, open terrace or an open balcony are the best choice, you can also convert your garden into a gym, one thing you have to make sure that the ground surface should be flat and plain while doing ground workouts( push-ups, sit-ups, crunches, etc ) in your garden.

Home gym physique

• Workouts like sit ups, push-ups, leg lifts and crunches only need few amount of floor space, it will be good if we use a soft mat or a carpet for these workouts, always be cautious working out you should watch out your posture and breath while working out.

• It will be good if you can get a dumbbell ( that is the only one work out equipment I am using ) u can do a verity of workouts for your solders and arms using a dumbbell, you can do these workout either by sitting on a chair or standing on your feet.

• Find a strong projected area ( it can be a strong elevated shelf or any other projected area which can withstand your body weight ) this area should be higher that you with hands extended, in my house we are having such a place these type of workouts are good for a toned  shoulder arms and mid section, if you cant find  you can buy chin up rings or a cross bar and install them at an appropriate part of your house
• Workout for calves can be done at your own home on a higher surface ( a surface which is bit more higher that the floor ) where we can rest our toe , you can also put a wooden plank which wont move while transfering our body weight, this can also be done by on steps where we can rest our hands on both side of the railings . rest your toe on the elevated edge, rest your arms on the wall in case of wooden plank and on the railing in case of steps, rest your hands just to balance, don’t transfer your boy weight to your arms, your all body weight should transfer directly into your toe. Move up and down to give strain to your calve muscles, I will be posting Video soon to show you how to do think , hope you guys got some idea.

Home Gym

The above methods are helpful for whole body workout and those are the only thing I do for my physique, if you are interested in buying portable workout gears for your home gym you can buy them, there are some wonderful equipments available, if you are doing weight workouts with barbells at home you should be very careful, it will be good to do barbell workouts with a helper.

To be continued…

• Barbell & dumbbell only strength training
• Resistance using our own body weight
• Using Stretchable bands

Benefits of resistance training are –

Increased muscle Power, strength, size and endurance

Muscle strength increases with progressive overload. Progressive overload means that you increase the workload gradually over time as your muscles accommodate to the resistance with the objective of gaining strength or mass, this can be done with dumbbells and barbells or resistance machines it wont that effective if we use our own weight to increase strength step by step but resistance workouts with our own weight is good to maintain an athletic well toned body.

Increase in bone density and strength

Bone is a vital part of our human body, it gives structural support to the muscles and protects our vital organs so it is essential for us not to lose the bone density for staying healthy. Human bone density will be on its peak just after the puberty after that it tends to decrease, bone needs    One of the best methods to maintain current bone mineral density is through Resistance workouts, it increases the physical stresses on bone. These physical stresses workouts help activate the osteoblasts and favor bone deposition hence  increasing bone mineral density.

Reduction in body fat

If you want to reduce more fat then you need to burn more calories than you consume for that you  needs to work hard with your resistance workout program. Resistance exercise  burn more calories for  building muscle tissues, Also muscle mass can increase the metabolic rate because bigger muscle mass will burn more calories to function properly, compared to smaller muscle mass.

Increased muscle-to-fat ratio & Boosted metabolism

To keep our body fit we need a proper muscle to fat ratio, it is the numerical balance between the body’s muscle mass and adipose fat tissue, this will go out of balance when there is more fat or less muscle and it leads into dangerous decease like obesity, diabetics, heart decease, gallstones etc. calorie burning capability of resistance exercise will improve our muscle to fat ratio as a result our metabolism will improve.

Lowered heart rate and blood pressure after exercise (it reduces the risk of heart decease )

Reduced heart rate variability (HRV) can be associated with higher cardiovascular morbidity and mortality rates. high eccentric strength training if performed by healthy older men can increases peak torque and reduces systolic blood pressure.

Improved stability and balance & Enhanced performance of everyday tasks

As a result of resistance workout will will gain muscle strength  and bone density and it will give strenth and balence to your body and it will  rejuvenate your brain  and you will see that in your everyday performance

Reduced risk of, and improvement of, medical conditions ( diabetes (NIDDM) and arthritis ).

Resistance training helps increase glucose uptake by the muscles and helps the body store glucose., so anything that helps your body to store glucose is a plus for people with diabetes other factor that help diabetics patients is the improvement of  metabolism as a result of resistance excercises, even after you have finished with your resistance exercise. A faster metabolism not only helps you burn more calories, it helps insulin work better and will keep diabetics under control.

Cardiac workouts consists of aerobics exercises like jogging, walking and swimming, cardiac workouts can burn unwanted body fats and it pumps blood to almost all part of body, these kind of exercise is named cardiac because it makes heart beat rapidly it resulting in gives extra work to heart and lungs .

Cardiac workouts

• Running
• Cycling
• Walking
• Jogging
• Rowing
• swimming
• Sit ups
• Participating in sporting activities like badminton, soccer etc

The Benefits

It increases the maximum oxygen consumption it improves cardio reparatory function ie: heart and lungs function.

• Makes your heart and lungs Stronger
• Helps in losing weight
• Helps to Increased bone density
• Helps to Reduce stress
• Helps to reduce the risk of heart disease and some types of cancer
• Temporary relief from depression and anxiety
• Improves your self confidence about how you look
• Better sleep
• Will be more energetic

So what are you waiting for make a resolution that you are going to stay fit for ever and burn down those excess calories and stay energetic, it will reflect in you everyday activity. Buy a treadmill or go to you gym and run on treadmill, or stay active by participating in sporting activities.

If you are planning to run out doors it will be good if you are selecting a park or a beach, it is very important to stay away from polluted air while jogging. It is important about the shoes you wear while jogging it should be cushioned enough to be comfortable for your feet, if you dont wear a proper foot gear it may damage your cartridge.

Cardiac workouts are ideal for heart patients it helps them to rejuvenate their heart and make them more active and healthy, I have seen it happening ,one of my uncle had a block on his heart and he took it as a challenge and followed a strict daily cardiac session, he started running from his office to his home, now after 5 years he is healthy and running 8 kms every day, and no blocks for past 5 years and now he is 60 years old !

Cardiac workouts are good for those who are having type 2 diabetics. Cardiac workouts can reverse aging  process of human body, it pumps blood to every corner of our body making it healthy, it tones our skin by giving a healthy glow.