Workout Plan And Good Diet Plan.mods Please Make This A Sticky Thread

[mothi]

Mods, already edhaina workout thread sticky untey fine..... but idhi kuda cheysthey help avuthundhi evaranna follow avadaaniki otherwise this thread would get lost in the traffic......

[color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=4][b]STATS[/b][/size][/font][/color]
[color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3]My weight = 157 lbs [/size][/font][/color]
[color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3]Aim = Get a 4 pack, build some muscle and tone the body.......[/size][/font][/color]
[color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3]currently fat is 23.2% which is very poor. If I maintain the strict discipline and do the workout as per the schedule. It should come down to somewhere around 16% and I would be able to achieve my aim.[/size][/font][/color]

[color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3]so idhi na stats deeni basis meedhaney total workout base untadhi...... So I hope it helps.......[/size][/font][/color]

ivaala first day naadhi, its high time anni okka personal trainer pettukunna , ....... ivaala jarigindhi first session with another trainer but naa personal trainer tho sessions start ayyedhi e monday nunchi.... naa workout days (Mon, Wed and Sat) so e 3 days every week nenu e thread ni update cheysthaanu total cover cheysthaanu about what I did including diet kuda....

Diet plan ni nenu next week kalla chepthaa...... ..
[color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3][u][b]tips received from the first day: [/b][/u][/size][/font][/color]

[list]
[*]for any kind of exercise ey set lo ayina if you are finding it hard to do that last rep, 50 % of effort should be from your side, the other 50 % will come from the trainer
[*]gym ki bottle tisukellu bottle should be finished by the end of workout session..... tondara padi ekkuva thaagakku
[*]ee first trainer natho no machines anaadu only thru barbell and weights anni start cheysaadu ... for example, squat cheysthey adhi total body parts ni cover cheysthadhi adhey bicep machine ki vellithey nuvu only ni arm ni use cheysthaavu ...
[/list]
[color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3][li][/size][/font][/color]
[color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3][/li][/list][/size][/font][/color]


[color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3][u][b]1st day session[/b][/u][/size][/font][/color]

[color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3]nenu 20 minutes cardio on elliptical cheysaanu ( other options basket ball or racquetball edhaina sport,) -- cardio only ni body lo fat thagichaadanik[/size][/font][/color][color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3]i use avuthadhi(to keep u in shape).....[/size][/font][/color]

[color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3]squat 2 sets 12 reps each ( 1st 15 lbs 2nd set 30 lbs) -- squat covers your total body andhukey dani total boy or all over body exercise antaaru[/size][/font][/color]

[color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3]bench press - 2 sets 12 reps each ( 15 lbs , 25 lbs) -- 2nd set i guess nenu 7 to 10 reps madhyalo cheysaanu ....last rep epudu kuda you need to give full effort...--- Bench press covers chest, biceps[/size][/font][/color]

[color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3]military press - 2 sets 12 reps anaadu but nenu 7 reps entho cheysaanu anukuntaa (15 lbs, 25 lbs)--- military press covers primarily shoulders, chest kuda, and deltiods anni anaadu related to shoulder muscle [/size][/font][/color]

[color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3]row - 12 reps - 2 sets 12 reps (15 lbs, 25 lbs) -- gurthuku ledhu exactly ey part ni target cheysthado but i think it targets chest,shoulders but e point ni update cheysthaa by tomorrow...[/size][/font][/color]

[color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3]dead lift - 1 sets 12 reps (15 lbs)-- 2 reps kuda cheyyochu but naa haalat chusi ok le ivvalitiki chaalu anaadu. --- dead lift coers your back, but e point ni kuda update cheysthaa by tomorrow....[/size][/font][/color]


[color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3]naa haalat after workout - 20 mins kallu thirigaayi alaaney kurchundi poyaaa, out of breath ayaanu.... water thaagi and koncham forehead meedha water challukunaaka koncham better feel ayaanu ......[/size][/font][/color]

[PMREDDY19]

enti ammaiyalni ela work out chesthey padataaro kuda seppavayya...

[mothi]

[quote name='PMR aka OM' timestamp='1328944175' post='1301401873']
enti ammaiyalni ela work out chesthey padataaro kuda seppavayya...
[/quote]

vachaava...... mundhu aaa potta thagginchu babu....... apudu amaayila gurunchi matlaadu....

[PMREDDY19]

[quote name='mothi' timestamp='1328944302' post='1301401875']

vachaava...... mundhu aaa potta thagginchu babu....... apudu amaayila gurunchi matlaadu....
[/quote]


aaa potta thaggali antey DB lo posts vesey time lo work out cheyyali...

aa rojullo DB llo posts vesthu koorchoni ila penchaamu pottani...

[k2s]

[quote name='mothi' timestamp='1328943686' post='1301401868'][list]
Mods, already edhaina workout thread sticky untey fine..... but idhi kuda cheysthey help avuthundhi evaranna follow avadaaniki otherwise this thread would get lost in the traffic......

ivaala first day naadhi, its high time anni okka personal trainer pettukunna , ....... ivaala jarigindhi first session with another trainer but naa personal trainer tho sessions start ayyedhi e monday nunchi.... naa workout days (Mon, Wed and Sat) so e 3 days every week nenu e thread ni update cheysthaanu total cover cheysthaanu about what I did including diet kuda....

Diet plan ni nenu next week kalla chepthaa...... ..
[/list]
[color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3][u][b]tips received from the first day: [/b][/u][/size][/font][/color]

[list]
[*]for any kind of exercise ey set lo ayina if you are finding it hard to do that last rep, 50 % of effort should be from your side, the other 50 % will come from the trainer
[*]gym ki bottle tisukellu bottle should be finished by the end of workout session..... tondara padi ekkuva thaagakku
[*]ee first trainer natho no machines anaadu only thru barbell and weights anni start cheysaadu ... for example, squat cheysthey adhi total body parts ni cover cheysthadhi adhey bicep machine ki vellithey nuvu only ni arm ni use cheysthaavu ...
[/list]
[color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3][li][/size][/font][/color]
[color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3][/li][/list][/size][/font][/color]


[color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3][u][b]1st day session[/b][/u][/size][/font][/color]

[color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3]nenu 20 minutes cardio on elliptical cheysaanu ( other options basket ball or racquetball edhaina sport,) -- cardio only ni body lo fat thagichaadanik[/size][/font][/color][color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3]i use avuthadhi(to keep u in shape).....[/size][/font][/color]

[color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3]squat 2 sets 12 reps each ( 1st 15 lbs 2nd set 30 lbs) -- squat covers your total body andhukey dani total boy or all over body exercise antaaru[/size][/font][/color]

[color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3]bench press - 2 sets 12 reps each ( 15 lbs , 25 lbs) -- 2nd set i guess nenu 7 to 10 reps madhyalo cheysaanu ....last rep epudu kuda you need to give full effort...--- Bench press covers chest, biceps[/size][/font][/color]

[color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3]military press - 2 sets 12 reps anaadu but nenu 7 reps entho cheysaanu anukuntaa (15 lbs, 25 lbs)--- military press covers primarily shoulders, chest kuda, and deltiods anni anaadu related to shoulder muscle [/size][/font][/color]

[color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3]row - 12 reps - 2 sets 12 reps (15 lbs, 25 lbs) -- gurthuku ledhu exactly ey part ni target cheysthado but i think it targets chest,shoulders but e point ni update cheysthaa by tomorrow...[/size][/font][/color]

[color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3]dead lift - 1 sets 12 reps (15 lbs)-- 2 reps kuda cheyyochu but naa haalat chusi ok le ivvalitiki chaalu anaadu. --- dead lift coers your back, but e point ni kuda update cheysthaa by tomorrow....[/size][/font][/color]


[color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3]naa haalat after workout - 20 mins kallu thirigaayi alaaney kurchundi poyaaa, out of breath ayaanu.... water thaagi and koncham forehead meedha water challukunaaka koncham better feel ayaanu ......[/size][/font][/color]
[/quote]

avvani waste ...just [color=#282828][font=helvetica, arial, sans-serif][size=3][img]http://lh4.ggpht.com/-AalLo9PlGN4/TwXd_7i7TLI/AAAAAAAADh8/ArdeCSjy9TQ/s191/mbabudance.gif[/img][/size][/font][/color][color=#282828][font=helvetica, arial, sans-serif][size=3] [/size][/font][/color][color=#282828][font=helvetica, arial, sans-serif][size=3]just say [/size][/font][/color][color=#282828][font=helvetica, arial, sans-serif][size=3][img]http://gifsoup.com/view1/1340373/african-face-o.gif[/img] [/size][/font][/color][color=#282828][font=helvetica, arial, sans-serif][size=3][img]http://lh4.ggpht.com/-AalLo9PlGN4/TwXd_7i7TLI/AAAAAAAADh8/ArdeCSjy9TQ/s191/mbabudance.gif[/img][/size][/font][/color]

[Biskit Baburao]

[quote name='mothi' timestamp='1328943686' post='1301401868'][list]
Mods, already edhaina workout thread sticky untey fine..... but idhi kuda cheysthey help avuthundhi evaranna follow avadaaniki otherwise this thread would get lost in the traffic......

ivaala first day naadhi, its high time anni okka personal trainer pettukunna , ....... ivaala jarigindhi first session with another trainer but naa personal trainer tho sessions start ayyedhi e monday nunchi.... naa workout days (Mon, Wed and Sat) so e 3 days every week nenu e thread ni update cheysthaanu total cover cheysthaanu about what I did including diet kuda....

Diet plan ni nenu next week kalla chepthaa...... ..
[/list]
[color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3][u][b]tips received from the first day: [/b][/u][/size][/font][/color]

[list]
[*]for any kind of exercise ey set lo ayina if you are finding it hard to do that last rep, 50 % of effort should be from your side, the other 50 % will come from the trainer
[*]gym ki bottle tisukellu bottle should be finished by the end of workout session..... tondara padi ekkuva thaagakku
[*]ee first trainer natho no machines anaadu only thru barbell and weights anni start cheysaadu ... for example, squat cheysthey adhi total body parts ni cover cheysthadhi adhey bicep machine ki vellithey nuvu only ni arm ni use cheysthaavu ...
[/list]
[color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3][li][/size][/font][/color]
[color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3][/li][/list][/size][/font][/color]


[color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3][u][b]1st day session[/b][/u][/size][/font][/color]

[color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3]nenu 20 minutes cardio on elliptical cheysaanu ( other options basket ball or racquetball edhaina sport,) -- cardio only ni body lo fat thagichaadanik[/size][/font][/color][color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3]i use avuthadhi(to keep u in shape).....[/size][/font][/color]

[color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3]squat 2 sets 12 reps each ( 1st 15 lbs 2nd set 30 lbs) -- squat covers your total body andhukey dani total boy or all over body exercise antaaru[/size][/font][/color]

[color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3]bench press - 2 sets 12 reps each ( 15 lbs , 25 lbs) -- 2nd set i guess nenu 7 to 10 reps madhyalo cheysaanu ....last rep epudu kuda you need to give full effort...--- Bench press covers chest, biceps[/size][/font][/color]

[color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3]military press - 2 sets 12 reps anaadu but nenu 7 reps entho cheysaanu anukuntaa (15 lbs, 25 lbs)--- military press covers primarily shoulders, chest kuda, and deltiods anni anaadu related to shoulder muscle [/size][/font][/color]

[color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3]row - 12 reps - 2 sets 12 reps (15 lbs, 25 lbs) -- gurthuku ledhu exactly ey part ni target cheysthado but i think it targets chest,shoulders but e point ni update cheysthaa by tomorrow...[/size][/font][/color]

[color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3]dead lift - 1 sets 12 reps (15 lbs)-- 2 reps kuda cheyyochu but naa haalat chusi ok le ivvalitiki chaalu anaadu. --- dead lift coers your back, but e point ni kuda update cheysthaa by tomorrow....[/size][/font][/color]


[color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3]naa haalat after workout - 20 mins kallu thirigaayi alaaney kurchundi poyaaa, out of breath ayaanu.... water thaagi and koncham forehead meedha water challukunaaka koncham better feel ayaanu ......[/size][/font][/color]
[/quote]

[kane99]

Row excercise mainly pushes on lats.
kaaani 1st day a ninnuu anni cheyinchaaadu ante neee stamina thelusukundhememo ani cheyyinchaadu I guess ...
Work out mundhe emaina slowly digestion ayye carbs theeesko ivvi neee energy boost chesthundhu so that reps konni ekkuva vasthaayeee... Pre work out shakes emi thaagaaku ex NO XPLODE, JACK3D etc etc... aavi thaaginappudu baane untaaaye but acne develops over all nee body paina later coz caffine quantity 1 scoop equals to 7 cups of coffee.
Best naa advice aithe buy whey protein powder from ON 100 % GOLD STANDARD.. 2 scoops b4 work out and some slowly digestable carbs and 1 scoop shake right after ur workout... defnt u will see muscle building in ur body

[mothi]

[quote name='kane99' timestamp='1328946792' post='1301401899']
Row excercise mainly pushes on lats.
kaaani 1st day a ninnuu anni cheyinchaaadu ante neee stamina thelusukundhememo ani cheyyinchaadu I guess ...
Work out mundhe emaina slowly digestion ayye carbs theeesko ivvi neee energy boost chesthundhu so that reps konni ekkuva vasthaayeee... Pre work out shakes emi thaagaaku ex NO XPLODE, JACK3D etc etc... aavi thaaginappudu baane untaaaye but acne develops over all nee body paina later coz caffine quantity 1 scoop equals to 7 cups of coffee.
Best naa advice aithe buy whey protein powder from ON 100 % GOLD STANDARD.. 2 scoops b4 work out and some slowly digestable carbs and 1 scoop shake right after ur workout... defnt u will see muscle building in ur body
[/quote]


thanks thammi........ as I said diet plan next week kalla cheptha.... But I stopped taking coffee, sodas, basically junk food and I have cut down on sugar,salt.......

[Comedy_Picha]

[img]http://i.imgur.com/ns1WO.gif[/img]

[kane99]

[quote name='mothi' timestamp='1328948838' post='1301401910']


thanks thammi........ as I said diet plan next week kalla cheptha.... But I stopped taking coffee, sodas, basically junk food and I have cut down on sugar,salt.......
[/quote]


diet ante protein a..coz protein are the key sources for building muscles..ok repu cheppu will have a look at it.

[MegaPowerRockstar]

Good post....keep i updating i will follow....

[riddle]

[jaffanajeffada]

Good post....

neenu personal trainer pettukoni chestunna! from last six months!! Only problem with me is food!! so weight aithe taggaledhu kaani body ki matram endurance perigindhi

I still remember, naa first few classes lo 30 mins lo kallu tirigevi...1 or 2 weeks taruvatha nunchi motham workout antha undagalugutunna!

few small tips[list=1]
[*]Work out ki elle mudhu, have some food which are rich in complex carbohydrates. Complex Carbohydrates will give endurance!
[*]For the first few days, technique important! weights takkuve pettukoni correct procedure lo chestunnama ledha ani choosukovali! ofcourse trainer chebthadu anuko! I felt technique is more important for Ketter ball swings, power cleans, dead lifts
[*]when you are doing the exercises, keep your core tight! core ante stomach nunchi belly button dhaaka!
[*]When you ran out of breathe, try to take few large breaths! Manaki breathing koncham kashtam ayinappudu rakrakaala alochanulu vastayi... inka cheyyalenu baboi lantivi!! Control breathlessness.
[*]Workout taruvatha proteins teesuko! inko vishayam enti ante, workout aina 40 mins lopu dinner cheseymani... naa trainer cheppadu...
[/list]
if possible, ippude workout cheyyadam start chesav kabatti... try to get body fat assessment. ippudu oka sari cheyinchukoni inko 6 or 8 weeks taruvatha cheyinchukunte you can see the results!

all the best!

[mothi]

[quote name='jaffanajeffada' timestamp='1328964305' post='1301402007']
Good post....

neenu personal trainer pettukoni chestunna! from last six months!! Only problem with me is food!! so weight aithe taggaledhu kaani body ki matram endurance perigindhi

I still remember, naa first few classes lo 30 mins lo kallu tirigevi...1 or 2 weeks taruvatha nunchi motham workout antha undagalugutunna!

few small tips[list=1]
[*]Work out ki elle mudhu, have some food which are rich in complex carbohydrates. Complex Carbohydrates will give endurance!
[*]For the first few days, technique important! weights takkuve pettukoni correct procedure lo chestunnama ledha ani choosukovali! ofcourse trainer chebthadu anuko! I felt technique is more important for Ketter ball swings, power cleans, dead lifts
[*]when you are doing the exercises, keep your core tight! core ante stomach nunchi belly button dhaaka!
[*]When you ran out of breathe, try to take few large breaths! Manaki breathing koncham kashtam ayinappudu rakrakaala alochanulu vastayi... inka cheyyalenu baboi lantivi!! Control breathlessness.
[*]Workout taruvatha proteins teesuko! inko vishayam enti ante, workout aina 40 mins lopu dinner cheseymani... naa trainer cheppadu...
[/list]
if possible, ippude workout cheyyadam start chesav kabatti... try to get body fat assessment. ippudu oka sari cheyinchukoni inko 6 or 8 weeks taruvatha cheyinchukunte you can see the results!

all the best!
[/quote]


nuvu cheppina points anni kuda correct ey mama....... yaaaa keep ur core tight anaavu chudu....adhi correct ey nuvu emanna lifts cheysthey like squat, benchpress ivvanni cheseytapudu breath in antaadu and breath out antaadu apudu.... breath in apudu automatic gaa ni core tight avuthadhi and then breath out......

[mothi]

I have updated the main thread included the Stats section......