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PREFACE

Exercising is very good for health and well being. Benefits of


Yoga are well known and similarly Swimming, dancing or
various other sports activities that require agility have
profound effects on our body. Every form of exercise provides
unique benefits which cannot be compared to any another.
Irrespective of the form we chose, we tend to reap health
related benefits from all of them. None of the exercise is
supreme to other. The mantra is to keep our body fit.
Refraining from trying other forms of exercise does not seem
to be a good idea. One should negate lethargy and avoid
blaming stress & busy routine life as dumb excuses for not
exercising.

DIFFERENCE BETWEEN
AEROBIC & ANAEROBIC EXERCISE
Aerobic exercise (also known as cardio) is physical
exercise that refers to the continues use of oxygen to
adequately meet energy demands during exercise via
aerobic metabolism. Example-jogging, walking, etc

Anaerobic exercise is short-lasting, high-intensity activity,

where your body's demand for oxygen exceeds the oxygen


supply available. Anaerobic exercise relies on energy
sources that are stored in the muscles and, unlike aerobic

exercise, is not dependent on oxygen from (breathing) the


air. Example- Weight Training.

Anaerobic exercise is performed in the form of high-intensity interval


training (HIIT), where you rotate high-intensity intervals with recovery
intervals.
This means youll be increasing muscle mass, which will in turn speed up
your metabolism as muscle burns more calories than fat.
Youll experience the afterburn effect, scientific name of which is excess
post-exercise oxygen consumption (EPOC). EPOC is the amount of

oxygen required to return the body to its resting state. HIIT sessions
stimulate a higher EPOC because you consume more oxygen during
them, which creates a larger deficit to replace post-workout. This means

youll continue to burn calories (even while sleeping) after your HIIT
session is over.

BENEFITS OF EXERCISE. ANAEROBIC/AEROBIC

During Anaerobic exercise the


depletion of oxygen in the body
results in the release of heat
that keeps the muscles warm
until the next few hours.

Weight training increases


your metabolism which in turn
burns more calories and fat.

POWER JOGGING

It is commonly thought that aerobic cardio is


optimal for fat loss. While it does use a
higher percentage of fat for energy as
opposed to muscle glycogen, the total amount
of energy burned at this level is lower than
during anaerobic exercise for a given period
of time. This means that for most people,
extended periods of aerobic exercise are
needed to achieve significant fat loss. This
often results in a plateau.

MYTHS

HOW DOES WEIGHT TRAINING IMPROVE MUSCLE

During intensive weight training, the muscle fibers get damaged and the
microtrauma activates the bodys self-repairing mechanisms. As a result,
specific cells called satellite cells fuse together with the damaged muscle
fibers and begin a cascade of events that contributes to muscle repairing and
growth. Some of these cells mature and form new myofibrils, which are the
components of muscle fibers, so once they attach to the existing fibers, they
stimulate the muscles growth in diameter.
Amino Acids (Proteins) are essential for the satellite cells to start the reactions that
allow them to rebuild the damaged tissue as they strongly influence the muscle
recovery process.

1. Normal
muscle
cells

2. Muscle cells
damaged due to
intensive weight
training

3. Proteins repairing
damaged muscle
cells in 72 hours

4. Improved, doubled
& healthier muscle
cells than before

When one starts to do intensive weight


training, his/her muscle cells gets damaged.
Therefore, in Gym one is actually damaging
his muscle cells and not gaining anything.

Carbohydrates intake within 15 mins of


the exercise and protein intake thereafter
repairs damaged cells (previous slide).
Resting (7-8 hours sleep) is an important
part of weight training as it is during this
time that the muscle cells gets doubled and
strengthened and not in the gym.

1. Normal
muscle
cells

2. Muscle cells
damaged due to
intensive weight
training

3. Proteins + sleep,
repairs damaged
muscle cells in 72
hours

4. Improved, doubled
& healthier muscle
cells than before

HOW TO START WEIGHT TRAINING

STOP WASTING TIME IN LEISURE.


START WITH A 10-15 MINS WARM UP EXERCISE LIKE A WALK/JOG/CYCLING.
DO A 30 MINS OF WEIGHT TRAINING/RESISTANCE EXERCISE.
COOL DOWN FOR NEXT 10 MINS BY STRETCHING, ETC.
IF U DO NOT HAVE ACCESS TO A GYM BUY A PAIR OF DUMBELLS AS PER
REQUIRMENT. TRUST ME, BUYING DUMBELLS IS A VERY GOOD INVESTMENT.
EXERCISE FROM 6AM-7AM OR 7PM-8PM, THRICE A WEEK

BEGINNERS WEIGHT TRAINING EXERCISES

20 body
weight
squats.

10 push
ups.

20
walking
lunges.

10
dumbbell
rows
(using a
gallon
milk jug)

15
second
plank.

30
jumping
Jacks.

15
crunches

Repeat
for 3
rounds.

TIPS FOR DUMBBELLS USE


DUMBBELLS ONCE BOUGHT WILL BE THERE WITH YOU FOR YOUR LIFE TIME. I

HAVE A PAIR OF DUMBBELLS ONCE OWNED BY MY GRANDFATHER. THEREFORE,


ITS A GOOD INVESTMENT.
ALWAYS KEEP YOUR BACK/SPINE ARCHED WHILE PERFORMING ANY EXERCISE.
NEVER LOOSE ITS FORM EVEN WHILE BENDING FORWARD.
NEVER MOVE YOUR TORSO WHILE PERFORMING ANY EXERCISE. MAINTAIN
PROPER FORM DURING THE EXERCISE AT ALL TIMES.
TRY TO KEEP DUMBBELLS ON A RACK WHILE USING THEM. YOU WILL NOT HAVE
TO UNNECESSARILY BEND FORWARD TO PICK THEM UP EVERY TIME.
DURING FIRST 15 SESSIONS USE LIGHT WEIGHTS ONLY. 10 x 3 REPETITIONS
EACH EXERCISE.

DUMBBELLS WEIGHT SHOULD BE COMFORTABLE TO DO TEN REPETITIONS. IF


YOU ARE ABLE TO DO 15 REPS THEN WEIGHTS ARE LESS AND FAILING AT 6
REPS WOULD MEAN THAT YOU HAVE MORE THAN REQUIRED WEIGHTS ON
YOUR DUMBBELLS.

CHEST PRESS. CAN BE DONE ON BED


OR LYING ON A CARPET

PULLOVERS FOR SHOULDERS

SQUATS FOR LEGS. MAINTAIN


NEGATIVE BACK/SPINE ARCH

CURLS FOR BICEPS

SIX SIMPLE DUMBBELLS


EXERCISES TO BE
PERFORMED FOR
TEN REPETITIONS,
THREE TIMES EACH
(10 X 3)

BEHIND THE BACK RAISES FOR TRICEPS

ONE ARM PULLS FOR BACK

A COMBINATION OF
A HEALTHY DIET
AND EXERCISE IS
REQUIRED
TO CUT BELLY FAT

FOLLOW A DIET PLAN THAT IS

RICH IN FIBERS
LOW IN FAT
LOW IN CARBOHYDRATES
RICH IN PROTEINS
CITRUS FRUITS DRINKS
FREQUENT SMALL MEALS
NEVER STAY HUNGARY

FOOD TO EAT AFTER EXERCISE FOR VEGETARIANS

AVOID WHITES
SALT
SUGAR
GHEE
BUTTER
MAIDA
WHITE
BREAD
OIL
CREAM
PROCESSED
MILK

EXERCISES TO CUT BELLY FAT


All exercises to be done in three sets of ten repetitions each.

CRUNCHES

TIPS: Lift your shoulders a bit. Maintain 5-6 inches gap between chin and chest at all times.

LEG RAISES

OBLIQUE CRUNCHES

LYING SIDE LEG LIFTS

PLANKS LEG LIFTS

OBLIQUE
PLANKS

LYING LEG WIPERS

FOR ALL AGES

KEEP PUSHING