Gym Workout Tips and Bodybuilding FAQ

At the beginning of the exercise, of course, warm up the body well. This will prepare the body for exercise, and reduce the chance of injury.

Want to reduce belly quickly without exercise?

Applying some simple rules, without any exercise, will reduce your belly fat very quickly.

(1) Reduce the amount of rice, but it is not necessary to give it up completely.

(2) Avoid the habit of eating bananas, bread, biscuits, cakes, snacks whenever you feel hungry.

(3) Finish dinner by 8 o'clock.

(4) If you have a habit of alcohol, stop it.

(5) Practice walking, use stairs instead of elevators.

From the date you commence implementation of these rules; Right from that day your belly's size will start decreasing.

Good wishes for your good health. Instead of drinking Coke, Fanta, Pepsi, drink beet juice. Because beet juice contains antioxidants, which by drinking regularly, will reduce the risk of many types of diseases, help keep you healthy, and help control your weight.

What should be our heart rate maximum during exercise?

As much as we exercise, we never pay attention to these things, or many trainers do not warn or inform students of these things. Because of that many of us do not know that; What should be our maximum heart rate during exercise? And many of us unknowingly shake the same brow science for everyone, that one cannot go above 1*** or such a number. Everyone has a different maximum heart rate.

Maximum heart rate according to age is given below. 👇

17 years = 203 Maximum heart rate.

20 years = 200 Maximum heart rate.

22 years = 198 Maximum heart rate.

25 years = 195 Maximum heart rate.

27 years = 193 Maximum heart rate.

30 years = 190 Maximum heart rate.

35 years = 185 Maximum heart rate.

38 years = 182 Maximum heart rate.

42 years = 178 Maximum heart rate.

47 years = 173 Maximum heart rate.

55 years = 165 Maximum heart rate.

Note: This is your maximum heart rate.

You should take care while exercising that the intensity of your exercise should not reach the maximum heart rate. Always try not to exceed 85% of maximum heart rate during intense training.

Nutritious small fish.

Among fish, smaller fish contain more (Micro Nutrients) than larger fish. This means that smaller fish have more vitamins and minerals than larger fish. So we should eat big fish as well as small fish.

Been exercising for a long time, but gained some muscle before, but now it's not gaining anymore!❓

So what you can do is change your exercise routine, and make changes to your diet. Only then will the muscle growth begin again.

Regular exercise and healthy eating habits keep us mentally and physically fit.

Reducing the intake of carbohydrates will start to lose fat. So that's who we are. This post is for those who have given up on carbohydrates, or want to give up.

If you want to or have made such a decision, then you are going to make a mistake or have made a mistake. Because carbohydrates are for every cell in our body; Gives energy. Even our central nervous system also needs these carbohydrates. So if you suddenly stop eating carbohydrates, you will get sick.

But if you can keep enough fat in your diet, you can gradually cut carbs.

But the problem that many of us have is that we cut out carbs totally overnight, and don't go anywhere near fat. As a result, the body becomes very weak, the brain stops working properly, various physical and mental problems occur, including severe headaches.

So we listen to half the information of YouTube influencers youtube.com/@fungymbody; I will refrain from doing anything in reverse for weight loss.

Remember your body is your living space, so you have to take care of it yourself.

Vitamin D

Vitamin D (cholecalciferol), is a vitamin we need. Normally we get vitamin D from sunlight. Solar radiation, when sunlight shines on our skin, our skin produces this vitamin D. Vitamin D is a very necessary vitamin for us. Because vitamin D is important for our bones, for increasing testosterone hormone production, for increasing our body's immune system and for chemical reaction, vitamin D plays many important roles.

Vitamin D can be obtained from foods other than sunshine. 👉 Fish liver oils, butter, egg yolk...

A body part exercise, how many days a week should be done! ?

A body part exercise should be done 1 day to maximum 2 days a week. Then the muscle will recover well.

If we do not eat protein after exercise, our muscle recovery or not ❓

As a result of heavy intense training, our muscle tissues are damaged. After a workout, our body does not get enough protein, the damaged muscle tissues start to recover automatically. But if we don't give our body enough protein after a workout, our muscle size won't grow.

There are many of us who want to join the gym but are afraid. Because I have heard from people that if you join the gym, you will have to eat a lot of good and bad things.

This is a misconception, joining a gym doesn't mean you have to eat a lot or you won't. If our target is general fitness, then we can do regular exercise by eating normal food.

Testosterone

Testosterone is the male sex hormone. Not only that, if testosterone hormone is significantly low in our body, our muscle gain is very slow despite regular exercise and diet. And many times muscle gain does not happen. If Testosterone production is low, it accumulates as fat in the body even after eating little food, low energy fills, mood is not good, due to which many other problems arise including moodiness for no reason.

So how to increase testosterone production naturally.

(1) "Vitamin D" helps to increase Testosterone production. So 20-30 minutes of sunlight should be applied to the skin every day. Because sunlight contains vitamin D.

(2) "Zinc" helps to increase Testosterone production. Therefore, those foods which contain zinc, should be kept in your daily food list. Eg: green vegetables, pulses, mushrooms, sweet potatoes, beans, peas etc.

(3) "Fats/Lipids" help increase Testosterone production. So every day we have to keep egg yolk, nuts etc in our food list.

(4) Regular exercise helps to increase testosterone production. So do weight lifting exercises 5-6 days a week.

Chia seed

"Chia seed" is an excellent source of nutrients. Because Chia seed has many types of nutrients including Calcium, Iron, Magnesium.

Consuming Chia seeds every day will reduce your risk of heart disease, improve digestion, help control diabetes, boost your heart rate, and provide many other health benefits.

You can eat 15/20 grams of Chia seed daily.

For the strength training I usually follow the following split workout

DAY 1 - Wider and Bigger Back Workout | Full Muscle Building Series

DAY 2 - Biceps & Triceps workout for Bigger Arms | Full Muscle Building Series

DAY 3 - Ultimate Abs & Calves Workout | Full Muscle Building Series

DAY 4 - Most Effective Chest & Biceps Workout | Full Muscle Building Series

DAY 5 - Shoulder Tricep Workout for Maximum Results | Full Muscle Building Series

DAY 6 - Leg Day Workout for Muscle Growth | Full Muscle Building Series

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Music and song during gym workout great motivation and energy boosting

Use your headphone and cell phone to get maximum motivation visit music page
In addition, you may watch the video below for great workout motivation which is very important during gym workout but just remember don't ego lifting means taking heavy weights without preparation like warmup.