The Anything to do with GYM,Exercise,Workout Routines thread!!

[Jatt Mullanpuria]

With the cooperation of admins, aha thread will focus on Workout Routines, staying fit, Exercises or any questions or TIPS you guys have.  If any1 has question about anything to do with stayin fit, diet, nutrition workout routines can ask or post comments here.

Mein couple of routines post kardan,

1. One is for any1 who is starting out in the gym.
2. For anyone who goes regularly to the gym.


Pehli routine some of you might have heard about its called Stronglifts 5x5 routine.   
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

Exercises: Squats http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/     <--- step by step instructions
               Bench Press:   http://stronglifts.com/how-to-bench-press-with-proper-technique-avoid-shoulder-injuries/   <--- step by step instructions
               Barbell Rows  http://stronglifts.com/how-to-master-barbell-row-technique/      <--- step by step instructions

Now, with StrongLifts 5x5 your goal is NEVER to get sore or "pumped" because the only thing that matters for building muscle is gaining strength. That's why you will always try to lift 5 pounds more (that's 2.5kg) than last workout on each exercise. You see, I cannot BS you here, you'll quickly know if StrongLifts 5x5 works or not by just looking at your progress. If you're lifting more and more weight as the workouts go by - which I guarantee you will happen - then you are gaining strength and muscle. It's that simple.

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2nd workout routine. Dorian Yates' Blood and Guts (rest between sets = 40-60 s). Its up to you if you want to take 1 day rest between workouts, usually mein 1 din rest lehna.

Chest and Biceps

Dorian Yates' Blood & Guts Trainer: Chest & Biceps - Bodybuilding.com

Shoulders/Delts and Triceps

Dorian Yates' Blood & Guts Trainer: Delts & Triceps - Bodybuilding.com

Back

Dorian Yates' Blood & Guts Trainer: Back - Bodybuilding.com

Legs

Dorian Yates' Blood & Guts Trainer: Legs - PART 1 - Bodybuilding.com

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Us punjabis have gift we are different from other Indians and probably the most muscular state in India.  Je rabb ne genetics ditiyan ne pher why not take advantage?
I know there are other users jehre gym jaande ne, so please apde opinion, tips post karo.  I used to be 131-137 sukka punjabi who only played soccer with crazy stamina and endurance but, I was eating very less. Gym changed me, physically and mentally. Taught me how to handle everyday stress of working/playing soccer/hitting gym/eating right  and it helps me get a great sleep at the same time with ease.

[Kuri~Pataka]

I dont want to watch videos of people with muscles. I want to watch videos of normal people working out.

[Jatt Mullanpuria]

I dont want to watch videos of people with muscles. I want to watch videos of normal people working out.

 

P90X Ab Ripper X 30 Reps

k this video is for p90x, its for abbs workout. Normal people doing workout for their abs and core.

lol ehe dasso what u want to do?

[Bille di baloongri]

Post stuff for girls lol..like basics.. just to stay fit and toned

[Jatt Mullanpuria]

Post stuff for girls lol..like basics.. just to stay fit and toned

that last video i posted is good for girls also, u can do it in ur own room, if u cant find time to go to gym but, ek gal a u will also need to do some running. Running will train your heart and it will help increase ur stamina and endurance to do these exercises in the 2nd video.

...

http://video.google.com/videoplay?docid=1464945638519938565

ok for kuriyaan, mutyiaaraan jan pher apne mundey and ohna ne 6 pack 8 pack 4 pack banaune tan ah workout dekho perfect hega, you can do it in ur own room. Koyi membership di lorh heni. Bas ek gal yaad rakheyo, cardio ( running) add karleya karo and ah workout 3 waari week ch bas. Masanh 10-15 mint lagde.

[Jatt Mullanpuria]

CHOLESTROL KIDHAAN LOW KARIDAAAAA  and menu pata SIte te kuriyan hegiyan Jo Nurse da kam kardiyan ne.

Pehli gal tan eh hegi cholestrol bhot haani karak ho sakda, body layi and life layi.  Jaade cholestrol naal blood clot banjande naariyaan (arteries) vich. YOu need good chlestrol to fight bad cholestrol,.. Just like Hero aundaa villain nu kuttan moviyaan vich.. bas ohee haal a , good cholectrol = hero and bad cholestrol = Shakti Kapoor or Gabbar singh lol.

Ah cholestrol te wadiya post hegi .. sant singh bhaji ne post kitti
http://punjabijanta.com/health-fitness-life/lowering-cholesterol-diet/

Cholestrol control rakhan ch, you can buy Salmon Fish oil Capsules, Omega 3-6-9 (vegetarians), Flaxseed oil ( for veges), Wallnuts (akhrots) and many more food protects have low cholestrol in them.. 12 grain Bread, 12 grain cereal a. NExt time kitte jayonge tan read kareya karo Nutrional Facts.




Je kise nu questions hon, puchan ch koyi tension nahi.

[Grenade Singh]

k this video is for p90x, its for abbs workout. Normal people doing workout for their abs and core.

lol ehe dasso what u want to do?

P90x or ab ripper X is a professional workout man, very hard to do.

[Pr€€t]

tym kad ke dekhne peni

[Jatt Mullanpuria]

P90x or ab ripper X is a professional workout man, very hard to do.

nahi yaar ohdan professional lagda bas, those  are some very basic exercises.. with the exception of couple. you can do the planks like these few pictures above they focus on your obliques ( side abs) and core.

Diving Warm Up Exercises : Lower Abs Strength Training for Diving

heres a video, of abs exerise u can do, bas tv dekhde dekhde or dc radio sunde sunde on your manjaa, sofa, couch or thale on the floor.

...

tym kad ke dekhne peni

bas 5 mint chahide ne rozz time kaddan layi

[Pr€€t]

nahi yaar ohdan professional lagda bas, those  are some very basic exercises.. with the exception of couple. you can do the planks like these few pictures above they focus on your obliques ( side abs) and core.

Diving Warm Up Exercises : Lower Abs Strength Training for Diving

heres a video, of abs exerise u can do, bas tv dekhde dekhde or dc radio sunde sunde on your manjaa, sofa, couch or thale on the floor.

...

bas 5 mint chahide ne rozz time kaddan layi

bus ohio ta hunde nai
im kind of lazy

[♥ AnJaAnI ♥]

awesomee post ...thanks  for da videos.

[_]

Download bodyfitness app on ur phone jad v gym gye ta kafi guide krdi with videos bnch press shoulder abs thigh protein etc

[Jatt Mullanpuria]

Download bodyfitness app on ur phone jad v gym gye ta kafi guide krdi with videos bnch press shoulder abs thigh protein etc

very good tip, and je tusi internet te chek karna pher  ah site te click karo. bas just select karlo kehra bodypart tusi workout karna and waht type of exercise bas and apne app ajaniyaan video instructions.. ah reha sample

http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/12/muscle/shoulders


These sites and tips you guys should bookmark, to make it convenient.  Seyaney kehande ne je, Wadiya kam karna howe tan thori mehnat tan karni paindi a because, mehnat da phall mithaa hee hunda.

[Gurpinder Mand]

very nice topic and very helpfull ... i will start doing some of these exerciese very soon.... i want to make 12 pack muscular body... pata ni kyu ni kar pa raya time ni nikal raya; hun bas soch laya computer tae time pass karna shad dena adar dhyaan dena shuru kar dena.. jae rab di kirpa naal mehnant lagg gayi ta moja lagg jaan giyan 

[Ⓑⓘⓛⓛⓤ Ⓑⓐⓚⓡⓐ]

singha, 12 pack chad tu 24 chak brrruaaahh

[Kuri~Pataka]

There's a nike fitness club app for iphone that's pretty good too.

[Jatt Mullanpuria]

very nice topic and very helpfull ... i will start doing some of these exerciese very soon.... i want to make 12 pack muscular body... pata ni kyu ni kar pa raya time ni nikal raya; hun bas soch laya computer tae time pass karna shad dena adar dhyaan dena shuru kar dena.. jae rab di kirpa naal mehnant lagg gayi ta moja lagg jaan giyan 

dhanwaaad babeyo.. now for abs yaar, diet bhot zaroori a, ki khuraak tusi kha rahe o and kinni exercise.  6-8 or even 12 pack layi weight sheight chakkan di lorh nahi paindi bas, you guys need to do cardio at high intensity also known as HIIT ( high intensity interval training)  

HIIT da matlab hega you are doing multiple workouts very quickly... w/o rest and tusi kar rahe hege for 2-3 mins straight. THen take rest. Ah dekho samples do, examlpe dinna pehlan mein.. Tusi spring karo 100 m pher walk 20 yards or 30 s layi te pher 100 yards or meter bhajo full speedan te. Ehnu kehande H.I.I.T

Day 10... 28 Day Fat Loss Finisher | Suicides and Band Bear Crawls | Hutto Boot Camp

Agility Training Exercises & Techniques : How to Run Suicides

How to Run Suicide Drills

hun pata laggu thonu whey basketball players have greaty body shody because of H.I.I.T

[Boh3mia]

The HIIT workout will improve the stamina and the other body functions am pretty sure your into lean muscle gain. But let me tell ya if you wana grow big you do need to achieve anabolic stage . Anabolic stage doesn't mean you need to take all those testestrones/Steroids ,it simply means you need to turn the anabolic switch in your body itself.

The most common question for a beginner in the gym is " How do I get big ?" or How can I have more muscles ?.

Well the answer is regular gym and doing the right things.

Anabolic stage can be achieved by :
Doing legs workout , I've myself found a big difference in my own workouts and of course the results. I've read somewhere that when you do legs workout it releases the natural testosterones in the body that helps you to grow.

Other thing is controlled diet. Now here the key word is controlled diet. Everyone has unique body structure and metabolism. _Noxious_ can explain that in depth.
One of the articles on bodybuilding website was that you need to consume Carbs equal to double the amount of your body weight (in lbs) in grams and Protein equal to your body weight in grams.

What that means is , say you weight 160 pounds.
To achieve anabolic stage you need to consume :
320 gm of carbs a day and
160 gms of protein to be able to have anabolic effect in the body.

Rest the guy "Mullanpuriya" is doing a good work

Have a great workout

 

[Jatt Mullanpuria]

The HIIT workout will improve the stamina and the other body functions am pretty sure your into lean muscle gain. But let me tell ya if you wana grow big you do need to achieve anabolic stage . Anabolic stage doesn't mean you need to take all those testestrones/Steroids ,it simply means you need to turn the anabolic switch in your body itself.

The most common question for a beginner in the gym is " How do I get big ?" or How can I have more muscles ?.

Well the answer is regular gym and doing the right things.

Anabolic stage can be achieved by :
Doing legs workout , I've myself found a big difference in my own workouts and of course the results. I've read somewhere that when you do legs workout it releases the natural testosterones in the body that helps you to grow.

Other thing is controlled diet. Now here the key word is controlled diet. Everyone has unique body structure and metabolism. _Noxious_ can explain that in depth.
One of the articles on bodybuilding website was that you need to consume Carbs equal to double the amount of your body weight (in lbs) in grams and Protein equal to your body weight in grams.

What that means is , say you weight 160 pounds.
To achieve anabolic stage you need to consume :
320 gm of carbs a day and
160 gms of protein to be able to have anabolic effect in the body.

Rest the guy "Mullanpuriya" is doing a good work

Have a great workout

 

bro good points about anabolic stages par ek panga, body reacts diff and the protein ratio you can mess around with.
Thats how i started as a 131 lbs skinny dude  consuing same ammount of protein in grams as my weight and 2 x weight = carbs liek you posted. 
Par you can change that approach and this is goin hardcore into bodybuilding par, je improve karna apdi body nu tan u have to push ur body.
Gud to see some solid posts in this thread, please continue rakho and if you have any questions binna darrey ask karo yaar. Purpose of this topic is to share information and information spread karni a, jihnu dooor faylugi ohna wadiya results

[Boh3mia]

Yup thats true when you achieve the anabolic stage you need to push harder in the gym
you gota do bits of those sets that you think you can't.

I started with 58 KG weight and now I weight 71 KG and thats in 2.5 years. Yes I had to take supplements considering my Veg diet.
As you explained above Diet is necessary , First the guys need to know what do they want?

everyone has different opinion of being healthy
some says it being Big, some say being muscular and some say I just wana be slim.

So depending on the needs and their body structure and type of food they are on, they should write down here and then only we can assist with any programs I guess.