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Maintain Fitness (Diet Guidance & Workout Plan)

Journey Begins...

"Do Something Today, that Your Tomorrow Self Will Thank You For.."
Diet :- FOOD Preference (High Protein/Low Carbs/Low Fat) :- Protien Shake, Paneer, Milk Shake, Chiken, Whole Egg, Fish, All Good Fat.

Beginner 2 Week Plan :-
Warm Up Daily
Ask Trainer
Repeat Everyday
Cardio
Treadmil 5 Min. Daily
Eliptical 5 Min. Daily
Cycle 5 Min. Daily
Back Rest Cycle 5 Min. Daily
Streching
Ask Trainer
Repeat Everyday
Warm Up Daily
Ask Trainer
Repeat Everyday
Cardio
Eliptical 5 Min. Daily
Treadmil 5 Min. Daily
Cycle 5 Min. Daily
Back Rest Cycle 5 Min. Daily
Streching
Ask Trainer
Repeat Everyday
Warm Up Daily
Ask Trainer
Repeat Everyday
Cardio
Back Rest Cycle 5 Min. Daily
Treadmil 5 Min. Daily
Eliptical 5 Min. Daily
Cycle 5 Min. Daily
Streching
Ask Trainer
Repeat Everyday
Warm Up Daily
Ask Trainer
Repeat Everyday
Mix Machine
Any 5 Machine
Streching
Ask Trainer
Repeat Everyday
Warm Up Daily
Ask Trainer
Repeat Everyday
Mix Machine
Any 5 Machine
Streching
Ask Trainer
Repeat Everyday
Warm Up Daily
Ask Trainer
Repeat Everyday
Mix Machine
Ask Trainer
Repeat Everyday
Streching
Ask Trainer
Repeat Everyday
Leave
Holiday
After 2 Week Plan :-
Warm Up Daily
Ask Trainer
Repeat Everyday
Cardio
Treadmil 5 Min. Daily
Eliptical 5 Min. Daily
Cycle 5 Min. Daily
Back Rest Cycle 5 Min. Daily
Streching
10 Min.
Warm Up Daily
Ask Trainer
Repeat Everyday
Cardio
Treadmil 5 Min. Daily
Eliptical 5 Min. Daily
Cycle 5 Min. Daily
Back Rest Cycle 5 Min. Daily
Streching
Ask Trainer
Repeat Everyday
Warm Up Daily
Ask Trainer
Repeat Everyday
Cardio
Eliptical 5 Min. Daily
Treadmil 5 Min. Daily
Cycle 5 Min. Daily
Back Rest Cycle 5 Min. Daily
Streching
Ask Trainer
Repeat Everyday
Warm Up Daily
Ask Trainer
Repeat Everyday
Mix Machine
Any 5 Machine
Streching
Ask Trainer
Repeat Everyday
Warm Up Daily
Ask Trainer
Repeat Everyday
Mix Machine
Any 5 Machine
Streching
Ask Trainer
Repeat Everyday
Warm Up Daily
Ask Trainer
Repeat Everyday
Mix Machine
Any 5 Machine
Streching
Ask Trainer
Repeat Everyday
Leave
Holiday
Onward Excercise Plan :-
  • Daily Warm up before Workout and Strechning after Workout
  • Daily Cardio Before or After Workout for 10 mins any Machine by HIIT training
  • You can Add Floor Exercises like Jumping Jack/Stepper/Free Squats /Abs After workout
  • Choose Any 4 Exercises following
Chest
Bench Press
3 sets
with 8-10 rep.
Dumbbell Press
3 sets
with 8-10 rep.
Incline Dumbbell Press
3 sets
with 8-10 rep.
Decline Dumbbell Press
3 sets
with 8-10 rep.
Flat Dumbbell Fly
3 sets
with 8-10 rep.
Incline Dumbbell Fly
3 sets
with 8-10 rep.
Pec Deck Fly Mc.
3 sets
with 8-10 rep.
Cable Cross Over Fly
3 sets
with 8-10 rep.
Dumbbell Pullover
3 sets
with 8-10 rep.
Paralled Bar Dips
3 sets
with 8-10 rep.
Decline Pushups
3 sets
with 8-10 rep.
Incline Pushups
3 sets
with 8-10 rep.
Pushups
3 sets
with 8-10 rep.
Shoulder
Shoulder Press
3 sets
with 8-10 rep.
Dumbbell Shoulder Press
3 sets
with 8-10 rep.
Seated Side Lateral Raise
3 sets
with 8-10 rep.
Front Dumbbell Raise
3 sets
with 8-10 rep.
Bent Over Raise
3 sets
with 8-10 rep.
Military Press
3 sets
with 8-10 rep.
Reverse Machine Flyes
3 sets
with 8-10 rep.
Machine Raise
3 sets
with 8-10 rep.
Upright Cable
3 sets
with 8-10 rep.
Cable Fly
3 sets
with 8-10 rep.
Bentover Side
3 sets
with 8-10 rep.
Cable Rotatn.
3 sets
with 8-10 rep.
Front Cable
3 sets
with 8-10 rep.
Standing Pulley
3 sets
with 8-10 rep.
Biceps
Plain Bar Curl
3 sets
with 8-10 rep.
Zig Zag Bar Curl
3 sets
with 8-10 rep.
Prechure Curl
3 sets
with 8-10 rep.
1 Arm Pracher Curl
3 sets
with 8-10 rep.
Cable Pully Curl
3 sets
with 8-10 rep.
Simultaneous Dumbbell
3 sets
with 8-10 rep.
Alternate Dumbbell
3 sets
with 8-10 rep.
Seated Dumbbell
3 sets
with 8-10 rep.
Seated Alt. Dumbbell
3 sets
with 8-10 rep.
Incline Dumbbell
3 sets
with 8-10 rep.
Incline Alt. Dumbbell
3 sets
with 8-10 rep.
Reverse Curl
3 sets
with 8-10 rep.
Hammer Curl
3 sets
with 8-10 rep.
Concentration Curl
3 sets
with 8-10 rep.
Triceps
Bench Press
3 sets
with 8-10 rep.
Lying Down Zigzag Bar
3 sets
with 8-10 rep.
One Hand Dumbbell
3 sets
with 8-10 rep.
Lying Down Dumbbell
3 sets
with 8-10 rep.
Rope Pully Push Down
3 sets
with 8-10 rep.
Rod Pully Push Down
3 sets
with 8-10 rep.
Rope Over Head Pully
3 sets
with 8-10 rep.
Rod Over Head Pully
3 sets
with 8-10 rep.
Both hand Dumbbell
3 sets
with 8-10 rep.
Kick Back Dumbbell
3 sets
with 8-10 rep.
Kick Back Pully
3 sets
with 8-10 rep.
Reverse Triceps Dips
3 sets
with 8-10 rep.
Close Grip Pushups
3 sets
with 8-10 rep.
Seated Bent Dumbbell
3 sets
with 8-10 rep.
Back
Pull Up
3 sets
with 8-10 rep.
Reverse Pullup
3 sets
with 8-10 rep.
Lat Pull Down Outer Grip Mc
3 sets
with 8-10 rep.
Lat Pull Down Inner Grip Mc
3 sets
with 8-10 rep.
Seated Rowing Mc
3 sets
with 8-10 rep.
Alternate Seated Rowing Mc
3 sets
with 8-10 rep.
1 Arm Dumbbell Rowing
3 sets
with 8-10 rep.
T-Bar
3 sets
with 8-10 rep.
Hyper Extension
3 sets
with 8-10 rep.
Dead Lift
3 sets
with 8-10 rep.
Shrugs
3 sets
with 8-10 rep.
High Pully Rowing
3 sets
with 8-10 rep.
Seated Rod Pully Rowing
3 sets
with 8-10 rep.
Seated Rope Pully Rowing
3 sets
with 8-10 rep.
Legs
Barbell Squat
3 sets
with 8-10 rep.
Front Squat
3 sets
with 8-10 rep.
Hack Squat
3 sets
with 8-10 rep.
Deadlift
3 sets
with 8-10 rep.
Dumbbell Deadlift
3 sets
with 8-10 rep.
Dumbbell Squat
3 sets
with 8-10 rep.
Dumbbell Lunge
3 sets
with 8-10 rep.
Lunge
3 sets
with 8-10 rep.
1 Leg Squat
3 sets
with 8-10 rep.
Dumbbell Stepups
3 sets
with 8-10 rep.
Leg Press
3 sets
with 8-10 rep.
Leg Extentn
3 sets
with 8-10 rep.
Leg Curls
3 sets
with 8-10 rep.
Sissy Squat
3 sets
with 8-10 rep.
Leave
Holiday


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