Side Effect of Steroids

FAT BURNING & MUSCULAR ENDURANCE GROWTH WORKOUT 7

Warm up

Stretching
15 Mins jogging

Main Workout of the Day (4 sets of this cycle)

Mountain Climber for 1 mins
30 Burpees
50 Squat
30 Box Jump
20 Lunges
20 Push ups
2 MinsPlank

NOTE - Don't take rest in between the exercise cycle after complete one cycle take rest for 2 mins and repeat again

Colldown

Stretching

FAT BURNING & MUSCULAR ENDURANCE GROWTH WORKOUT 6

Warm Up

Skipping for 10 mins

Workout Of the day (4 sets of this cycle)

20 Push Press

20 Up Right Rows

20 Lateral Raises

30 Deadlifts

15 Push Ups

30 Sit ups

NOTE - Don't take rest in between the exercise cycle after complete one cycle take rest for 2 mins and repeat again

Colldown

Stretching

FAT BURNING & MUSCULAR ENDURANCE GROWTH WORKOUT 5

Warm Up

2KM Run

Maine Workout of the Day (4 Sets of this cycle)

15 Overhead Squat
15 Sumo Squat with upright rows
15 Push Press
20 Mountain Jumper
30 Squat Jump
30 Deadlift

NOTE - Don't take rest in between the exercise cycle after complete one cycle take rest for 2 mins and repeat again

Colldown

Stretching 

FAT BURNING & MUSCULAR ENDURANCE GROWTH WORKOUT 4

Warm Up (2 sets)

Plank 2 Mins

Skip Rope for 5 mins

Maine Workout of the Day (4 Sets of this cycle)

20 Thruster
20 Burpees

15 Thruster

15 Burpees

12 Thruster

12 Burpees

10 Push-ups

20 Sit-ups

NOTE - Don't take rest in between the exercise cycle after complete one cycle take rest for 2 mins and repeat again

FAT BURNING & MUSCULAR ENDURANCE GROWTH WORKOUT 3

Warm Up (2 sets)

30 Back Extension
20 Sit Ups
Plank 1 Mins

Maine Workout of the Day (4 Sets of this cycle)

20 Thruster
40 Free Squat
20 Push Ups
Mountain Climber for 40 Sec
20 Dumbbell or Kettlebell Swing
30 Deadlift

NOTE - Don't take rest in between the exercise cycle after complete one cycle take rest for 2 mins and repeat again

FAT BURNING & MUSCULAR ENDURANCE GROWTH WORKOUT 2

 Warm Up

10 Mins Skip Rope

Main Workout  (4 sets) (weight should be moderate) (4 Sets of this cycle)

15 Dumbbell Swings each side
15 Static Lunges each side
12 Dumbbell Swings each side
12 Static Lunges each side
9 Dumbbell Swings each side
9 Static Lunges each side

NOTE - Don't take rest in between the exercise cycle after complete one cycle take rest for 2 mins and repeat again 

FAT BURNING & MUSCULAR ENDURANCE GROWTH WORKOUT 1

1st Variation (3 sets)

25 Clean & Press
10 Pull Ups (chest should be touch on the bar)
20 Push ups (chest should be touch on the ground)
30 Reverse Crunches


NOTE - Don't take rest in between the exercise cycle after complete one cycle take rest for 2 mins and repeat again

2nd Variation (3 sets)

20 Dumbbell Swings
20 upright rows
15 Burpees
10 Leg Raises


NOTE - Don't take rest in between the exercise cycle after complete one cycle take rest for 2 mins and repeat again

TYPE 1 WORKOUT SCHEDULING

Workout

Mon - Legs
Tue - Rest
Wed - Cardio, Abs
Thu - Back, Biceps
Fri - Cardio, Abs
Sat - Chest, Shoulder, Triceps
Sun - Rest

LEGS

Squat                            3 Sets           12 to 15 Reps
Walking Lunges             Same
Leg Press                      Same
Leg Extension                Same
Leg Curl                        Same
Stiff leg Deadlift             Same
Calf Raises                    Same

 BACK, BICEPS

Back

Dead Lift                          3 Sets           12 to 15 Reps
Bent-over Barbbell Rows  3 Sets           12 to 15 Reps
Seated Rows                    3 Sets           12 to 15 Reps
Lat Pull Down                  3 Sets           12 to 15 Reps
Shrug                               3 Sets           12 to 15 Reps

Biceps

Barbbell Curl                 3 Sets           12 to 15 Reps
Dumbbell Curl               3 Sets           12 to 15 Reps
Hummer Curl                 3 Sets           12 to 15 Reps
Reverse Curl                 3 Sets           12 to 15 Reps

CHEST, SHOULDER, TRICEPS

Chest

Flat Bench Press                   3 Sets           12 to 15 Reps
Incline Dumbbell Press          3 Sets           12 to 15 Reps
Incline Dumbbell Flys            3 Sets           12 to 15 Reps
Cable Cross-over                 3 Sets           12 to 15 Reps

Shoulder

Overhead Press                   3 Sets           12 to 15 Reps
Lateral Raises                      3 Sets           12 to 15 Reps
Reverse Pec Flys                 3 Sets           12 to 15 Reps

Triceps

Cable Push Down                 3 Sets           12 to 15 Reps
Triceps Overhead Extension  3 Sets           12 to 15 Reps
Dumbbell Kick Back             3 Sets           12 to 15 Reps

CORE (ABDOMINALS) MUSCLES & WORKOUT

Core (Abs) Muscle

Muscle Name

1. Rectus Abdominis
2. External Oblique
3. Internal Oblique
4. Transverse Abdomins

Workout

1. Plank
2. Side Plank
3. V-sit Hold
4. Crunches
5. Oblique Crunches
6. Sit-ups
7. V-sit ups
8. Laying Leg Raises
9. Hanging Leg Raises
10. Oblique Trunk Rotation
11. Cable Crunches
12. Reverse Crunches

ARMS MUSCLE & WORKOUTS

Arm (Biceps) Muscle

Muscle Name

1. Biceps Brachii
    i) Long Head
    ii) Short Head
2. Brachioradialis
3. Brachialis

Workout

Biceps Brachii

1. Barbbell Biceps Curl
2. Dumbbell Biceps Curl
3. Preacher Curl
4. Incline Dumbbell Curl
5. High Pulley Machine Curl
6. Concentration Curl

Brachioradialis

1. Hummer Curl

Brachialis

1. Reverse Barbbell Curl

Arm (Triceps) Muscle

Muscle Name

1. Triceps Brachii
     i) Long head
     ii) Short Head
     iii) Middle Head

Workout

1. Cable Push Down
2. Cable Reverse Push Down
3. Dumbbell Kick Back
4. Triceps Dips
5. One Arm Dumbbell Triceps Overhead Extension
6. Dumbbell Triceps Overhead Extension
7. Barbbell Triceps Overhead Extension

SHOULDER MUSCLES & WORKOUTS

Shoulder (Deltoid) Muscle

Muscle Name

1. Anterior Deltoid
2. Lateral Deltoid
3. Posterior Deltoid

Workout

Anterior Deltoid

1. Overhead Press
2. Military Press
3. Dumbbell Front Raise
4. Barbbell Front Raise

Lateral Deltoid

1. Dumbbell Lateral Raises
2. Cable Lateral Raise

Posterior Deltoid

1. Bent Over Dumbbell Raises
2. Reverse Pec Flys

CHEST MUSCLES & WORKOUTS

Chest (Pectorl) Muscles

Muscle Name

1. Pectoral Group
    i) Pectoralis Major
    ii) Pectoralis Minor

Workout

For Both Incline and Decline Muscle

Bench Press (Barbbell)
Flat bench Dumbbell Press
Flat Bench Dumbbell Flys
Cable Cross Over
Pec Flys
Push Ups

Incline Muscle

Incline Bench Press (Barbbell)
Incline Dumbbell Press
Incline Bench Dumbbell Flys

Decline Muscle

Decline Bench Press (Barbbell)
Decline Dumbbell Press

ROTATOR CUFF MUSCLES & WORKOUTS

Rotator Cuff Muscle

Muscle Name

1. Supraspinatus
2. Infraspinatus
3. Teres Minor
4. Subscapularis

Workout

1) Internal Rotation (Subscapularis)
2) External Rotation (Supraspinatus, Infraspinatus, Teres Minor)

BACK MUSCLE & WORKOUTS

Back

Muscle Name

1. Lattissimus Dorsi
2. Trapezius
    a) Upper Fibers
    b) Middle Fibers
    c) Lower Fibers
3. Erector Spinae (Biggest Stabilizer)
4. Serratus Anterior

Workouts

1) Bent-over Dumbbell Rows (Muscle involve is Lattissimus Dorsi + Middle Trapezius)
2) Bent-over Barbbell Rows (Muscle involve is Lattissimus Dorsi + Middle Trapezius)
3) One Arm Dumbbell Rows (Muscle involve is Lattissimus Dorsi + Middle Trapezius)
4) Seated Rows (Muscle involve is Lattissimus Dorsi + Middle Trapezius)
5) Compound Rows (Muscle involve is Lattissimus Dorsi + Middle Trapezius)
6) Lat Pull Down (Muscle involve is Lattissimus Dorsi + Lower Trapezius)
7) Shurg (Muscle involve is Uppes Trapezius)
8) Deadlift (Muscle Involve is Erector Spinae)
9) Pull-over (Muscle Involve is Serratus Anterior)

LEG MUSCLES CALF & WORKOUTS

Calf (Posterior lower leg)

Muscle Name

1. Gastrocnemius (Biarticulate)
2. Soleus (Uniarticulate)

Workout

1) Standing calf raises (Main Muscle is Gastrocnemius or Assistor Muscle is Soleus)
2) Seated Calf Raises (Main Muscle is Soleus or Assistor muscle is Gastrocnemius)

Calf (Anterior lower Leg)

Muscle Name

1. Tibalis Anterior

Workout

1) Toe Raises

LEG MUSCLES HAMSTRINGS (BACK THIGH) & WORKOUTS

Hamstrings (Back Thigh)

Muscle Name

a) Biceps Femoris Long Head
b) Biceps Femoris Short Head
c) Semitendinosus
d) Semimembranosus

Workout

a) Leg Curl
   1. Seated Leg Curl
   2. Standing Leg Curl
   3. Laying Leg Curl

LEG MUSCLES QUADRICEPS FEMORIS (FRONT THIGH) & WORKOUTS

1. Quadriceps Femoris (Front Thigh)

Muscle Name

    a) Rectus Femoris (Interact of the femor bone)
    b) 3 Vastii
         i) Vastus Medialis
         ii) Vastus Lateralis
         iii) Vastus Intermedius

Workouts

1. Squat
2. Front Squat
3. Leg Press
4. Leg Extension
5. Lunges

GLUTES WORKOUTS

1. Stiff-leg Deadlift
2. Cable Back Kicks
3. Machine Hip Extension
4. Floor Hip Extension
5. Back Bridge
6. Cable Hip Abduction

 Please don't do all of these in one day

ARMS WORKOUTS

BICEPS

1. Barbbell Biceps Curl
2. Dumbbell biceps curl
3. Preacher Curl
4. Hummer Curl
5. Incline Dumbbell Curl
6. Reverse Barbbell Curl
7. Concentration Curl
8. High Pulley Machine Curl

TRICEPS

1. Cable Push Down
2. Cable Reverse Push Down
3. Dumbbell Kick Back
4. Triceps Dips
5. One arm Dumbbell Over-head Triceps Extension
6. Dumbbell Over-head Triceps Extension 
7. Barbbell Over-head Triceps Extension

Please don't do all of these in one day

LEGS WORKOUTS

1. Free squat
2. Barbbell back Squat
3. Barbbell Front Squat
4. Dumbbell Squat
5. Hack Squat
6. Leg press
7. Barbbell Lunges
8. Dumbbell Lunges
9. Leg Extension
10. Seated Leg Curl
11. Laying Leg Curl
12. Standing Leg Curl
13. Cable Adductions
14. Machine Adductions
15. Sumo Squat
16. Standing Calf raises
17. Seated Calf Raises
18. Toe Raises
19. Stiff-leg Deadlift 

Please don't do all of these in one day

BACK WORKOUTS

1. Pull-ups
2. Dead-lift
3. Lat-pull down
4. Bent over Barbbell rows
5. Bent over dumbbell rows
6. One arm dumbbell rows
7. Sited rows
8. Pull-over
9. Dumbbell Shrug
10. Barbbell Shrug
11. Machine Shrug.
12. Back Extension

Please don't do all of these in one day

CHEST WORKOUTS

1. Decline Bench (Barbell) Press
2. Decline Dumbbell Press
3. Flat Bench (Barbbell) Press
4. Flat Dumbbell Press
5. Flat Dumbbell Flys
6. Incline Bench (Barbbell) Press
7. Incline Dumbbell press
8. Incline Dumbbell flys
9. Cable cross-over flys
10. Pec-flys
11. Push-ups
12. Parallel Bar Dips

Please don't do all of these in one day

HIGH GLYCEMIC INDEX FOOD

These fruits are high glycemic index food these are increase your blood sugar label very fast and increase body fat percents.

1. Banana
2. Jack fruit
3. Water melon
4. Sapodilla (chico)
5. Mango
6. Grapes
7. Custard Apple

BODY FAT PERCENTAGE RECOMMENDATIONS

Women
Age	Underfat	Healthy Range	Overweight	Obese
20-40 yrs	Under 21%	21-33%	33-39%	Over 39%
41-60 yrs	Under 23%	23-35%	35-40%	Over 40%
61-79 yrs	Under 24%	24-36%	36-42%	Over 42%
Men
Age	Underfat	Healthy Range	Overweight	Obese
20-40 yrs	Under 8%	8-19%	19-25%	Over 25%
41-60 yrs	Under 11%	11-22%	22-27%	Over 27%
61-79 yrs	Under 13%	13-25%	25-30%	Over 30%

COMPONENTS OF FITNESS

There are 5 Components of Fitness

1. Muscular Strength - (The ability to perform brief number of contraction in a short of time.)

2. Muscular Skeletal Endurance - (The ability of the muscle skeletal system to perform contraction for an extended period of time without fatigue.)

3. Cardiovascular Endurance - (The ability of the heart and blood vessels to supply oxygen, nutrients, remove metabolic waste products for an extended period of time without fatigue.)

4. Flexibility - (The ability to maintain the joints in their complete range of motion.)

5. Body Composition - (The ratio of fat mass to fat free mass"Lean body mass")

RANGE

Fat% Normal range

Male - 15 to 20
Female - 20 to 25

GLYCEMIC INDEX

The body breaks down most carbohydrates from the foods we eat and converts them to a type of sugar called glucose. Glucose is the main source of fuel for our cells. 

The glycemic index measures how fast and how much a food raises blood glucose levels. Foods with higher index values raise blood sugar more rapidly than foods with lower glycemic index values do.

WATER SOLUBLE VITAMINS

What is WATER SOLUBLE VITAMINS

The water soluble vitamins including Vitamin C, B1, B2, B3, B5, B6, B12, Folic Acid, Biotin. These vitamins are not normally stored in the body in any great amount. These vitamins has the tendency to be flushed out of the body easily.

FAT SOLUBLE VITAMINS

What is FAT SOLUBLE VITAMINS

The fat soluble vitamins are Vitamine A, D, E, K. These vitamins are soluble in lipid and organic solvents. This fat soluable property allows them to be stored in the body in large amount along with body fat store in the liver.  

CALORIES IN FAT

1gm fat has 9 calories

There are 455gm fat in one pound/lbs. so nine calories times 455gm equals 4095 calories per pound/lbs of fat. so if you convert into kgs then 

455 X 9 = 4095 calories per pound/lbs

1 kg = 2.2 pounds/lbs

so in one pound 4095 calories then in 1 kg 

4095 X 2.2 = 9000 + calories in one kg

finaly in 1 kg fat has 9000 + calories or you need to lose 9000+ calories to lose 1 kg of fat.

so guys don't do hard work do harder or hardest work as possiable you can do.

thanks
bodybooster
balakrishna muduli
9702898778

HOW IMPORTANT IS PROTEIN FOR OUR BODY

Importance of Protein  
 
1. Muscle Building
2. Maintain organs
3. Wear and tear and repair
4. Maintain of hair, skin, nails, bone, blood etc...
5. Hormones are made of protein
6. Narve conduction (Neurons made in protein)
7. Defense against germs.

overall protein is a very important role in our body. 

BODY REQUIREMENT PROTEIN A DAY

0.5gm/lbs - no exercise
0.6gm/lbs - light aerobic activity
0.7gm/lbs - moderate gym (3 days/week)
0.8gm/lbs - moderate gym (6days/week)
0.9gm/lbs - heavy weight (3days/week)
1.0gm/lbs - heavy weight (6days/week)
1.5gm/lbs - 6 days heavy weight gym with cardio 3 days a week 
2.0gm/lbs - weight gain for ectomorph people

BIOLOGICAL VALUE

The Biological Value of Protein is a value that measures how well and how fast the body can absorb and utilize protein. The higher Biological Value of the protein you use, the more nitrogen your body can absorb, use, and retain. As a result proteins with the highest Biological Value promote the most lean muscle gains.

   PRODUCT                                                                         PERCENTAGE

Whey Protein Isolates                     159

Whey Protein Concentrate              104

Egg                                               100

Milk                                               91

Cottage Cheese                              84

Tuna                                              83

Fish                                               82

Beef                                              80

Chicken                                         79

Soy                                               74

Casein                                          71

Peanuts                                         68

Yogurt                                          68

Oatmeal                                       58

Wheat                                         54

WHAT IS CALLED REST

People understand than REST meaning they go to office and work with a lot of stress or sitting in home, watching TV, cooking, reading etc.... But actually this is not real rest which a person require a day. if you are working in office you are mentally tired once mind tired then body can not do anything. then your are not able to do anything. this kind of rest is not require for a working person or a gym person who working out in gym. that's why muscle are not recovering.


Actually REST meaning you go to bed close your eyes and go for a deep sleep. In this case your heart rate goes down and your mind relax. you are not doing any activity during sleep.

A man require at-least 8 hour sleep a day but it is not a fix time for everybody. some people need 6-8 hour to recover and some need 8-10 or 10-12 hour to recover.

Take rest and feel healthy and fresh.

Thanks
Balakrishna Muduli
9702898778

why rest is important for working out? What Happens During Recovery?

Building recovery time into any training program is important because this is the time that the body adapts to the stress of exercise and the real training effect takes place. Recovery also allows the body to replenish energy stores and repair damaged tissues. Exercise or any other physical work causes changes in the body such as muscle tissue breakdown and the depletion of energy stores (muscle glycogen) as well as fluid loss.

Recovery time allows these stores to be replenished and allows tissue repair to occur. Without sufficient time to repair and replenish, the body will continue to breakdown from intensive exercise. Symptoms of overtraining often occur from a lack of recovery time. Signs of overtraining include a feeling of general malaise, staleness, depression, decreased sports performance and increased risk of injury, among others.


Thanks

Why Diet is important for our body (weight loss or weight gain)

One of the most important things you can do to help your overall health is maintain a healthy diet. Developing healthy eating habits should not be as confusing or as restrictive as many people might imagine. Eating a wide variety of foods is one of the best ways to help your body get the nutritional contributions it needs each day.

A healthy diet will help ensure your body is getting the nutrition it needs, and will help you maintain a healthy weight. People who are overweight or obese are at an increased risk for certain health problems such as heart disease, diabetes, high blood pressure and stroke. Your weight is directly affected by your diet and physical activity, and the food you eat greatly affects your body and how blood flows through your heart and arteries. High fat and high cholesterol diets can cause a buildup of plaque in your arteries. A blockage in a heart artery can cause a heart attack just as a blockage in your brain can cause a stroke. A healthy diet will help prevent buildup in your arteries and blood vessels and reduce your risk of acquiring weight-related health problems.

Rest Is Just As Important As Exercise

When you get started on a workout, you want to keep it going strong, but you have to remember that you can do too much. Working out as much as you can, for as long as you can, and as hard as you can, is more likely to get you injured than in shape. Our bodies need regular rest to heal and to function optimally. It’s a critical part of working out.

You see, every time you work out, you create damage in your muscles and other tissue. It’s too small to really notice, but it’s still there. Resting your body allows these tiny injuries to heal themselves. If you don’t get enough rest between workouts, these tiny problems can add up to a larger, more serious injury. Rest also gives our muscles time to build themselves, so if you never get adequate rest, you won’t see significant improvement. Not only should you take adequate rests between each individual workout, you should also alternate light and heavy workouts during the week, and have a much lighter week every 6 weeks or so.

In addition to just “taking a break” between workouts, you need to get adequate sleep at night as well. Not only does sleep help us rest and relax our brain, it also allows us to relax and repair our bodies. Not getting enough rest will leave you sluggish, not at
your peak performance, and will eventually make you ill. While it is recommended to get at least 7 hours of sleep a night, you should remember that each person is different. Some need only 3 or 4 hours of sleep to function properly, while others may need 9 or 10 to feel refreshed.

One type of rest people don’t usually consider when thinking about a workout is rest from stress. A workout provides stress to our body, but it’s not the only thing that does. If we are mentally and emotionally stressed throughout the day, it shows physically. If your body is in a constant state of stress, you’re muscles won’t relax and heal, even when you’re just sitting there. If you are showing symptoms of fatigue and feel overworked, you should try adding yoga, Pilates, of meditation to your routine. These will truly relax your body and allow it to get the rest it needs.

If you don’t rest between workouts, get sleep at night, or distress at all, you’re not only more at risk for getting hurt, you’re probably also pretty tired. If you don’t feel like you have the energy to get out of bed in the morning because you’ve worked out too hard, chances are you probably won’t feel like exercising either. By doing too much too soon, you’re actually likely to decrease how much you work out in the future.

So remember, working harder isn’t always better. Take time to relax and let your body prepare for its next challenge.

WHAT IS MUSCLE PULL OR HOW TO RECOVER

Muscle pull is called STRAIN. Strains are a result of muscular-fiber tears due to overstretching, overtraining, Wrong form and techniques. They can happen while doing everyday tasks and are not restricted to athletes. People who play sports are more at risk of developing a strain due to increased muscle. Strains may be very painful.

CURE

1. Immediately stop activity.
2. Put an ice pack, or ice wrapped in a towel on the area of pain
3. Rest the injured area and keep it raised
4. Medicate with an over the counter anti-inflammatory
5. After 1-3 days, apply moist heat on the injured area.
6. Strengthen the injured muscle with an elastic bandage/gauze.
7. Gradually increase your physical activity.

It's called RICE formula

R - Rest
I - Ice
C - Compression
E - Elevation

This formula is best for any Injuries.

Balakrishna Muduli (BALA)
9702898778

WHAT CAUSES MUSCLE CRAMPS DURING EXERCISE

IT can happen for no reason, it seems, taking you completely by surprise. And it can be excruciating. Suddenly, a muscle contracts violently, as if it had been prodded with a jolt of electricity. And it remains balled in a tight knot as painful second after painful second drags on.

The contraction is so strong that you could not will yourself to ball your muscle that tightly. And your muscle is likely to feel sore the next day.

HOW TO STOP MUSCLE CRAMPS

Take a multivitamin pill to get zinc and magnesium. Massage the muscles. Drink plenty of water. Be sure to get enough electrolytes like sodium and potassium. Stretch before you start to exercise. No, stretch as soon as you finish. See a nutritionist to correct imbalances in your diet. See a trainer to be sure you are moving correctly.

PROTEIN IN EXERCISE RECOVERY AND PROTEIN SOURCE

Your muscles are naturally composed of protein, with the help of the foods you eat. However, this protein can be lost during all phases of your workout. Although protein does not give you the energy for a workout that carbohydrates do, it still plays an important role in your muscle structure and well-being.

When you exercise, your muscles break down protein, or go through a catabolic phase. if you plan to exercise for a long period of time, eat a mix of carbohydrates and protein two hours before your workout to keep you muscles from tiring too quickly. A lack of protein in your body before a workout will interfere with muscle recovery.

The anabolic phase is also the recovery phase for muscles after you work out. Your muscles utilize any protein in your body for repair and rebuilding. Your muscles will gradually become sore after a workout if there is a lack of protein in your body . Eat protein within 30 minutes after you finish your workout.

You can eat protein from various foods, whether they are included in a meal, or you just need a snack to recover from your workout. Lean meats like chicken and fish are a source of protein, as well as eggs and milk. If you are a vegetarian, try soy products. A snack which contains both fiber and protein is apple slices dipped in peanut butter. Be careful to keep the peanut butter serving to a spoonful, as it also contains fat.

Protein supplements, such as those in the form of powders, are offered at health food stores and marketed to help you build muscle. Protein in the form of food is more beneficial and efficient than supplements.

Balakrishna Muduli (BALA)
9702898778