Havy Workout and Diet plan for Beginners



 Hello friends, welcome once again, friends on our page Pankaj Fitness, today we will tell you in this post Workout and Diet for Beginners And there are a lot of questions regarding workout, then all of them will be cleared in this post today, so let's start…



So friends, first of all we will talk about those five to 6 things that you need to keep in mind, the first of which is…

Warmup Friends, even if you want to become a gym body or lose weight, but doing warmups is very beneficial for you, so you must do 5 minutes of warmup every day, friends, you can do any kind of warmup like cycling on a treadmill. You must do the warmup…



Friends, the second thing you should keep in mind is stretching, friends, before starting your workout, you should do stretching your whole body well, which will help you to do your exercises well, friends, many people are not stretching. But you should not do this at all, because by doing stretching, the chances of getting injury in your body are also reduced.



Friends, the third thing that you should keep in mind is Pre workout meal Friends, it is very important for you to take a good pre workout meal before going to the gym, in which you can take both carbohydrate and protein, friends, try that. Take carbohydrates in such a way that it takes time to digest and friends, you should take this meal at least 2 hours before so that it gets digested properly and gives you energy to exercise, friends, many people go to the gym without eating anything. So don't do that at all...



The fourth thing that you should keep in mind is water, friends, many people will tell you that you should not drink water during workouts, but friends, you should not do this at all and keep drinking water in between workouts, your body will function well. will do…



Last and on one side the important thing which you should keep in mind is post workout meal friends you should take a good post workout meal 40 minutes after your workout in which you eat such carbs which can be digested quickly and Also take a good protein which will help in recovering your muscles…



Friends, it has become a matter of those things that you should keep in mind, now let's talk about those people who are going to the gym for 1 week, what kind of workout or which exercise should be done by those people.


Friends, I am telling you a time table which you have to follow for a whole week in which we will do some little exercise of our whole body...




Exercise no 1- Pushups Friends, our first exercise is named Pashupas, which you must do, friends, you have just started gym and if you are not able to do Pashupas, then you can also do Pashupas with the help of pav.



Exercise no 2 - Squats Friends, our second exercise is named Squats, which you must do, by doing this your strength will become strong.



Exercise no 3- Lat pull down Friends, this exercise is considered to be a good exercise for our back, you should perform it very comfortably and in a good way…



Exercise no 4- Chest press Friends, you can do this exercise on bench press machine or chest press machine, it is good exercise for our chest.




Exercise no 5- mid row, friends, this exercise is the best exercise of our back, you can do it by applying less weight or according to your weight, friends, keep in mind that the more comfortably you do the exercises, your body will get better results. …




Exercise no 6- Dumbbell Press Friends, this exercise is for our shoulder, you can do this exercise to make your shoulder, friends, you can do this exercise according to your weight…




Exercise no 7- Biceps Dumbbell Curl Friends, this exercise is one of the best exercises of our biceps, you can do this exercise to increase the size of your biceps, friends, keep in mind that you lift the weight that you are doing well. can perform…



Exercise no 8- Triceps push down Friends, this exercise is for our triceps, you can do it to increase the size of your triceps, friends, if you want to increase the size of your hand, then you must do triceps exercise. needed …



Exercise no 9- Standing calf rise Friends, this exercise is for our calf Is …



Exercise no 10- Abs Friends, we can do this exercise for your abs so that our ab muscles become very strong…




Friends, this was our workout and diet tips that beginners should follow, friends, one thing and I would like to tell you that friends do not make a body just by going to the gym, to make a good body, you have to follow your workout along with your diet. You will have to take special care because unless you give the right protein to your body, your body will not recover in such a good way that your body will not be made, so you have to take special care of both your diet and your sleep along with your workout. If you like this post, then please share it with your friends and tell me in the comment above the workout of the next post, friends, also if you have not subscribed to our youtube channel, then do it quickly because in that daily workout video post I keep doing it, see you on the second post till then...

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