Health is Wealth.......fitness comes first

Fitness is the basic need of a person..there can be no objection regarding this thing.

the only wealth which is the most important need of a person is Health..

every body knows that a healthy mind lives in healthy body...
and the person with the good mind and sense can make the world dance at its points....

In our daily life mostly in these days when the prices of vegetables and all other requirements hikes to the sky... and we are not getting the proper nutrition so we are using the chemical supplements to fullfill our requirements these things all are junk its pretty to have a natural diet rather than to have a this kind of all junk to our body which is acting like a slow poison.......
The basic requirements of a healthy body are as follows:
1. Bones : bones are the base of a body ... like to have a strong house we should have a strong iron bars used
                 in it.. in the same manner to have a healthy body the bones are to be strong first.....
2. cells :    we know that daily millions of our sells are destroyed and rebuilt... these are very much responsible                                                                                                    for the wear and tear of the body muscles...  so its necessary to maintain the level of cells for the sake of a      good body and the proper growth of a body.....
3 muscles : these are the main outer and strong portion of the body which protect our body from being    damaged... and provide the extra strength to our body..

[Note: i am not considering the internal organs in it because they have to be always healthy ...and for that there should be the proper check of a persons body time to time from the doctor...]


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Diet Chart for begineers

To have a fit and healthy body we should be very particular about the diet we eat:

Making body is as tough as the other work we do, it includes lots of inspiration, concentration, positive aptitude and will power.

so to make a good body as a begineer we have to strictly follow the diet chart given below...

1st meal at (8.00 am)

4 Boiled Eggs Without Yellow,

4 Roasted Potatos,

1 Apple

1 Glass Milk or Juice Without Sugar

work out postures

Chest Exercises
                                                                        

( a ) Bench Press Posture
                                                                                                                  
lay your body straight on the bench....
make a position shown in the posture (your hand should be in horizontal position straight to the shoulder)                                                                                                            

and then push the dumbbell upward slowly ...

and then come back to the original position slowly...........


(b) Bench Press Posture

          

this is the same muscle exercise shown above but instead of doing
it with the dumbbell we r using the straight rod.

we have to do it in the same manner...........
push the rod upward slowly and then come back to the original position .

work out schedule [ professional ]

This schedule is very strict and we have to do it when our muscle is developed. and you become used to of doing the exercise for continuous 90 minutes and when your muscle mass is increased and stamina is so much increased that you become able do this work out ......

Day 1st. [Chest & Shoulder]

1 : Bench Press 3

2 : Incline Dumbbell Press 3

3 : Decline Press 3

4 : Peck Deck 2

5 : Push up 2

6 : Shoulder Press Front 3 sets

7 : Dumbbell Side Raise 3

8 : Up Right Row 3

Day 2nd [Back & Abdomen]

1 Chin ups wide 3

2 Pulley Lats Down Front 3

3 One Hand Side Dumbbell 3

4 Ground Pulley 3

5 Reverse Pulley 3

6 Sit ups 3

7 Leg Raise 3

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body building schedule (begineers should follow this one)

body building schedule (begineers can maintain there bodies)   

This is a special work out schedule for the begineers......   beginners can follow this schedule and maintain there bodies......  This schedule is very special one for all those who want to maintain there bodies (converting there bodies to a very good physique from a odd figure)

Day 1st. [Chest]

1 : Bench Press 3 

2 : Incline Dumbbell Press 3

3 : Dicline Press 3

4 : Peck Deck 2

5 : Push up 2

Day 2nd [Shoulder]

1 : Shoulder Press Front 3 sets

2 : Dumbell Side Raise 3

3 : Up Right Row 3

Day 3rd [Back & abdomen]

1 Chin ups wide 3

2 Pulley Lats Down Front 3

3 One Hand Side Dumbbell 3

4 Ground Pulley 3

5 Reverse Pulley 3

6 Sit ups 3

7 Leg Raise 3

Day 4th [Biceps & Triceps]

1 Barbell Curl 3

2 Preacher Curl 3

3 Dumbbell Hammer Curl 3

4 Triceps Ext. 3

5 Overhead Ext. 3

6 Dips Between Bench 3

7 Four Arm Ext. 3

Day 5th [Thigh]

1 Squat 3

2 Leg Press 2

3 Leg Ext. 3

4 Leg Curl 3

5 Seated Calf 4

6 Sit Ups 3

7 Leg Raise 3

Day 6th [ Chest ]

1 Incline Press 3

2 Db Bench Press 3

3 Standing Dips 3

4 Peck Deck 2

5 Push ups 2

Day 7th [Shoulder]

1 Shoulder Press Back 3

2 Db Front Raise 2

3 Barbell Shrug 3

Day 8th [Back and abdomen]

1 Chin ups Close 3

2 Ground Pulley 3

3 Reverse Pulley 3

4 One Hand Side Db 3

5 Pulley Lats Wide 3

6 Sit ups 3

7 Leg Raise 3

Day 9th [Biceps & Triceps]

1 triceps extension 3

2 over-head extension 3

3 Dips between bench 3

4 Barbell curl 3

5 Preacher curl 2

6 Dumbbell hammer curl 3

7 Fore arm extension 3

Day 10th [Thigh]

and then follow the same schedule afterwards......

Note: In the above schedule the front numbering is for the place of the set and the later one is for the no of times we have to do that very set. ( each set consists of 10 repetitions).