Basics of working out

SELF INTRODUCTION

HEY FOLKS, MYSELF SUSHANT SEHGAL. IM A FITNESS PROFESSIONAL…….
AS MY QUALIFICATIONS IAM A PHYSIOTHERAPIST BY QUALIFICATION, HAVE DONE MY MASTERS IN HOSPITAL ADMINISTRATION. APART FROM THAT I AM A CERTIFIED PERSONAL TRAINER FROM AMERICAN COUNCIL OF EXERCISES(ACE) AND CPR CERTIFIED…
IM IN FITNESS INDUSTRY SINCE 2006.

IN THIS GUIDE BOOK I WILL BE GIVING A BRIEF INTRODUCTION ABOUT THE BASICS OF WORKOUTS AND PHYSICAL TRAINING.

THIS GUIDEBOOK WILL HELP YOU TO CHOOSE THE TYPE OF TRAINING NEEDED BY YOUR BODY FOR GETTING THAT PERFECT LOOK.

BASICS OF TRAINING
ANY PHYSICAL TRAINING YOU DO SHOULD ANSWER 4 BASIC QUESTIONS-
WHY ARE YOU DOING?
WHAT ARE YOU DOING?
WHAT ARE YOUR EXPECTATIONS OR OUTCOMES?
ARE YOU TRAINING RIGHT ACCORDING TO YOUR GOAL?

THESE ARE THE BASICS QUESTIONS WHICH YOU SHOULD BE ABLE TO ANSWER BEFORE YOU START ANY TRAINING..
SO LET ME TRY TO ANSWER THEM,,

THE ANSWER OF ALL THOSE QUESTIONS SHOULD DEPEND ON YOUR GOAL,, I MEAN TO SAY, WHAT EXACTLY YOU WANT FROM YOUR BODY. FOR EXAMPLE, IF YOU WANT TO GAIN YOUR MUSCLE MASS, THEN YOU SHOULD BE FOCUSSING MORE ON WEIGHT TRAINING RATHER THAN JUST RUNNING ON A TREADMILL, AS SIMPLE AS THAT..

WEIGHT TRAINING
WEIGHT TRAINING IS CONSIDERED TO THE BASIC OF ALL THE TRAININGS.
BUT IT DO HAVE SOME RULES TO FOLLOW, IF YOU FOLLOW THEM RELIGIOUSLY,, YOU WILL DEFINITLY GAIN THE MOST OF IT, IN MINIMUM TIME.
WEIGHT TRAINING BURNS LESS CALORIES WHEN WE DO THEM, BUT MAKES YOUR BODY BURN MORE CALORIES THROUGHOUT THE DAY… GOOD AND EFFICIENT WAY TO LOOSE FAT.

RULE NO 1
REP RANGE-
TONING 15 TO 20
HYPERTROPHY 8 TO 12
POWER 2 TO 6

RULE NO 2
WEIGHT SELECTION
THE WEIGHT CHOSEN TO DO YOUR DESIRED REPS IS THE MOST IMPORTANT PART OF THE TRAINING.
IF YOUR TARGET REP IS 10, THEN YOU SHOULD BE LIFTING THAT MUCH WEIGHT IN WHICH YOU SHOULD BE ABLE TO PERFORM 10 REPS ONLY,,, I MEAN YOU SHOULD REALLY S.T.R.U.G.G.L.E TO PERFORM THE LAST 5 REPS OF YOUR 10 REPS TARGET.

RULE NO 3
CHOOSING THE RIGHT TYPE OF TRAINING FOR YOU
AGAIN, IT SHOOULD COMPLETELY DEPEND ON YOUR INDIVIDUAL CHOICE.

FUNCTIONAL TRAINING
FUNCTIONAL TRAININGS ARE THOSE MOVEMENTS WHICH DEPENDS ON A PERSONS DAILY MOVEMENTS OR FUNCTIONS.
YOU CAN USE ALOT OF EQUIPMENTS FOR THIS… IT ADDS A QUOTIENT OF FUN IN THE WORKOUT.
BENEFITS INCLUDE CARDIOVASCULAR CONDITIONING AND
BURNING MORE ACTIVE CALORIES.

YOU TEND TO BURN MORE CALORIES DURING THE WORKOUT.
DIFFERENT EQUIPMENTS FOR FUNCTIONAL TRAINING-
BODY WEIGHT
BOSU
TRX
VIPR
BATTLE ROPES
MEDICINE BALL ETC

FLEXIBILITY
FLEXIBILITY REFERS TO DEGREE OF MOVEMENT AVAILABLE AT A JOINT.
STRETCHING IS THE BEST WAY TO INCREASE THE FLEXIBILITY.
IF YOUR FLEXIBILITY IS GOOD THEN THE CHANCES OF GETTING INJURY REDUCES.

SKILL DEVELOPMENTS
DEVELOPING A SKILL  SUCH AS HANDSTAND, FLAG, PLANCHE ETC HELPS TO DEVELOP YOUR CORE STRENGTH AND BODY’S FLEXIBILITY..

CARDIOVASCULAR TRAINING
DOING CARDIO MEANS BURNING MORE ACTIVE CALORIES ….
IT ALSO STRENGTHENS YOUR HEART AND LUNG CAPACITIES , THATS WHY IT IS CONSIDERED AS A BASIC COMPONENT OF A WORKOUT REGEIM.
DOING 15 TO 30 MINS CARDIO PRE AND POST WEIGHT TRAINING HELPS TO BURN FAT MORE EFFECTIVILY.. PLUS ACTS AS A GOOD WARM UP AND COOL DOWN..

BASICS OF NUTRITION
NUTRITION OR DIET PLAYS A MAJOR ROLE IN TRANSFORMATION OF ANY PERSON.
THERE ARE 7 MAJOR COMPONENTS OF NUTRITION:
CARBOHYDRATES
   DAILY REQUIREMENT 4 TO 7 TIMES THE BODY WEIGHT OF  A PERSON IN KGS DEPENDING ON HIS LIFE STYLE.
EG. BODY WEIGHT OF 60 KG MALE REQUIRE ATLEAST 240 GMS OF CARBS DAILY TO SUSTAIN HIS BODY WEIGHT. IN FEMALES IT REDUCES TO 3 TO 5 TIMES THE BODY WEIGHT.
B. PROTEINS
DAILY REQUIREMENT 1 TO 2 TIMES OF BODY WEIGHT IN KGS. DEPENDING ON LIFESTYLE.
EG. BODY WEIGHT OF 60 KG REQUIRE ATEAST 60 GMS OF PROTEIN DAILY TO SUSTAIN HIS OR HER MUSCLE MASS.
C. FATS
FATS ARE REQUIRED FOR THE NORMAL FUNCTIONING OF THE HARMONES OF A PERSON. PLEASE DONT BE CONFUSED BETWEEN CHOLESTROL AND FATS..THERE ARE MANY TYPES OF ESSENTIAL FATTY ACIDS WHICH IF NOT GIVEN IN ADEQUATE AMOUNTS CAN AFFECT THE HEALTH OF A PERSON DRASTICALLY.
D. VITAMINS
E. MINERALS
F. WATER
G. ROUGHAGE OR FIBRE

PRIORITY TRAINING
PRIORITY TRAINING IS ALSO KNOWN AS PREFERENCE TRAINING.
IT EMPHASIS ON TRAINING OR FOCUSSING  ON YOUR LAGGING BODY PARTS MORE THAN THE MORE DEVELOPED BODY PART.
EXAMPLE: IF SOMEONE HAS WEEK LEGS OR DIFFICULTY IN PUTTING ON MASS ON HIS LEGS.. THEN HIS TRAINING PROGRAMING SHOULD LOOK LIKE THIS :
DAY1- CHEST
DAY2- LEGS
DAY3- SHOULDERS
DAY4- BACK
DAY5- LEGS
DAY6- ARMS
DAY7- REST

DESIGNING A WORKOUT
WORKOUT DESIGNING DEPENDS ON MANY FACTORS.
GOALS
INTERESTS
LAGGING BODY PARTS

GOALS-
GOALS CAN BE EITHER WEIGHT GAIN, MUSCLE GAIN, WEIGHT LOSS, LEAN DOWN, LAGGING BODY PART DEVELOPMENT, AESTHETICS, DEVELOPING CALESTHENIC STRENGTH OR STRESS REMOVAL ETC..

INTEREST-
DEPENDS ON THE INTEREST OF THE PERSON. BUT IT HAS A DISADVANTAGE TOO..
EG. IF SOMEONE HAS AN INTEREST IN FUNCTIONAL TRAINING AND WANTS TO INCREASE MUSCLE MASS…IN THAT CASE , HE WILL FACE PROBLEMS IN PACKING ON MUSCLES AS FUNCTIONAL TRAINING FOCUS MORE ON MOVEMENTS AND CALORIE BURNING. SO HE NEEDS TO SHIFT HIS INTEREST TO WEIGHT TRAINING AND PERHAPS A MIX MATCH OF WEIGHT TRAINING AND FUNCTIONAL MAY HELP, TO FULFILL HIS NEED AND INTEREST.

LAGGING BODY PARTS
WORKOUT SHOULD NOT BE DESIGNED IN AIR.. WHENEVER YOU ARE DISCUSSING YOUR WORKOUT WITH A FITNESS PROFESSIONAL OR OWN.. PLEASE ANALYSE YOURSELF AND YOUR LAGGING BODY PARTS SO THAT YOU CAN DESIGN A GOOD WORKOUT..

CHEST
CHEST OR PECS ARE ONE OF THE LARGE MUSCLE GROUPS OF THE BODY.
THERE ARE DIFFERENT EXERCISES TO DO THEM.
PUSH UPS
BENCH PRESS BARBELL
BENCH PRESS DUMBELL
BENCH PRESS PULLY
BENCH DUMBELL FLY
CABLE FLY
BENCH PULL OVER
HAMMER PRESS
INCLINE PRESS BARBELL
INCLINE PRESS DUMBELL
INCLINE FLY DUMBELL
INCLINE CABLE FLY
INCLINE PULL OVER
INCLINE HAMMER PRESS
INCLINE RAISES WITH DUMBELL
INCLINE RAISES WITH CABLE
CHEST PRESS MACHNES
CABLE FLY MACHINES
DECLINE PRESS BARBELL
DECLINE PRESS DUMBELL
DECLINE DUMBELL FLY
DECLINE CABLE FLY OR CROSSOVER

BACK
BACK FORMS THE POSTERIOR PART OF THE BODY. AGAIN ONE OF THE LARGE MUSCLE GROUP.

PULL UPS WIDE GRIP
PULL UPS CLOSE GRIP
PULL UPS UNDER ARM GRIP
LAT PULL DOWN
LAT PULL DOWN CLOSE GRIP
PULLY ROW
BARBELL ROW OVERARM GRIP
BARBELL ROW UNDERARM GRIP
T BAR ROW
DUMBELL ROW BILATERAL
DUMBELL ROW SINGLE ARM
CABLE ROW
DEADLIFTS FRONT
DEADLIFTS BACK
BARBELL PULL OVER WIDE GRIP
BARBELL PULL OVER CLOSE GRIP
DUMBELL PULL OVER CROSS BENCH

SHOULDERS
BARBELL REAR PRESS
BARBELL OR MILITARY PRESS
DUMBELL SHOULDER PRESS
HAMMER PRESS
ARNOLD PRESS
SIDE RAISES PULLY
SIDE RAISES DUMBELL
FRONT RAISES BARBELL
FRONT RAISES DUMBELL
FRONT RAISES PULLY
FRONT RAISES HAMMER GRIP DUMBELL
REAR FLY
REAR RAISES
REAR SIDE FLY
OVERHEAD SIDE RAISES
BARBELL UPRITE CLOSE GRIP
BARBELL UPRITE WIDE GRIP
DUMBELL UPRITE

TRAPS
DUMBELL SIDE SHRUGS
DUMBELL FRONT SHRUGS
BARBELL FRONT SHRUGS
BARBELL REAR SHRUGS
OVERHEAD SHRUGS BARBELL
PULLY SHRUGS

LEGS
SQUATS BARBELL
FRONT SQUATS
GOBLET SQUATS
OVERHEAD BAEBELL SQUATS
LUNGES BARBELL
LUNGES DUMBELL
LEG PRESS
LEG CURL
LEG EXTENSION
ADDUCTOR MACHINE
ABDUCTOR MACHINE
GLUTE KICKS PULLY
GLUTE KICKS DUMBELL
LEG CURL DUMBELL
SUMO SQUATS
SUMO DEADLIFTS
STIFF LEG DEADLIFTS
CALF RAISES

BICEPS
BARBELL CURL WIDE GRIP
BARBELL CURL CLOSE GRIP
HAMMER CURL
DUMBELL CURL
PREACHER CURL WITH BARBELL
PREACHER CURL WITH DUMBELL
PULLY CURL
PULLY PREACHER CURL
INCLINE DUMBELL CURL
INCLINE HAMMER CURL
PREACHER HAMMER CURL
CONCENTRATION CURL
OVERHEAD PULLY CURL
LYING BARBELL CURL
LYING OVERHEAD PULLY CURL
REVERSE CURL

TRICEPS
PULLY PUSH DOWN
ROPE PUSH DOWN
REVERSE PUSH DOWN
OVERHEAD PULLY EXTENSION
OVERHEAD REVERSE GRIP PULLY EXTENSION
DUMBELL OVERHEAD EXTENSION
SKULL CRUSHER OR FRENCH PRESS
CLOSE GRIP BENCH PRESS
TATE PRESS
CLOSE GRIP PUSHUPS
KICK BACK DUMBELL
KICK BACK PULLY

THIS IS A VERY BREIF AND SIMPLE GUIDEBOOK FOR DESIGNING A WORKOUT.
I HAVNT USED ANY TECHNICAL TERMS IN IT.
IN CASE YOU WANT TO GET MORE DETAILS ABOUT YOUR BODY ANATOMY,PHYSIOLOGY, WORKOUT DESIGNING, DIET COUNCELLING ETC , YOU CAN SIMPLY CONTACT :
E MAIL – 86.SUSHANT@GMAIL.COM
WHATSAPP- +919899550279
FACEBOOK- SUSHANT SEHGAL

WISH YOU A HAPPPPY WORKOUT..

Posted from WordPress for Android

Published by s2fitt

Fitness professional, online personal trainer and nutritionist

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