Friday, December 23, 2016

Gym Workout Schedule and Diet Plan

Personality Development

Gym Workout Schedule and Diet Plan for a Healthy Body is explained in this new article in the category Librarians Personality Development. Bodybuilding has a lot of impact on personality development. The first impression of your personality is your physical looks and body. This comprehensive article will help you in your bodybuilding plan.

Librarians are the face of the library, and it is important they possess an impressive and strong personality. For Librarians Personality Development the primary and foremost thing is health. Nowadays in modern libraries, most of the works by the librarians are done on the computer and their sedentary lifestyle makes them unfit. After the age of 40 many library professionals develop symptoms of cervical and spondylitis, big tummy, put on weight, etc. due to their unhealthy lifestyle and lack of physical activity. Exercises for librarians and computer users in office and home are given in this blog post to help library professionals become active, healthy, and regain proper body shape. Bookmark this blog post and visit frequently and do as many exercises and workouts to see the positive impact and transformation in your personality yourself.

These exercises may also be done without gym and machines but it will be more effective if you do it by joining a gym with modern equipment.

For exercises useful for professionals who are too busy at office and home, spend too much time on a computer, and don't get time to go to a gym, please see the article, Librarians Personality Development - Exercises and Workout.

Contents


GYM WORKOUT SCHEDULE

  • Fat Reduction and Muscle Building Gym Work Schedule
    • Monday
      • Cardio
      • Chest
    • Tuesday
      • Cardio
      • Biceps
      • Triceps
    • Wednesday
      • Cardio
      • Upper Back
      • Lower Back
    • Thursday
      • Cardio
      • Abdominals
      • Oblique
    • Friday
      • Cardio
      • Shoulders
      • Forearms
    • Saturday
      • Cardio
      • Legs
    • Sunday
      • Cardio


DIET PLAN

  • Fat Reduction and Muscle Building Diet Plan
    • Early morning 6 am
    • Breakfast 10 am
    • Brunch 12 am
    • Lunch 2 pm
    • Refreshment 5 pm
    • Evening 7 pm (Pre-workout)
    • Evening 8:30 (Post-workout)
    • Dinner 10 pm
    • Pre-bed 11 pm

GYM WORKOUT SCHEDULE

FAT REDUCTION AND MUSCLE BUILDING GYM WORKOUT SCHEDULE

Following gym workout schedule is for flat reduction and muscle strengthening suggested by a noted gym instructor. It is designed for a beginner having a sedentary lifestyle who is going to the gym the first time. Between different workout, 1 minute of resting period should be taken.

Monday

CARDIO MACHINETimeLevelSpeed
Treadmill10
Elliptical20
Upright Bike-
Recumbent Bike-

Do cardio for 30 minutes before the workout and you should also do cardio for 10-20 minutes post-workout.

External Links (Videos)

CHESTWeightRepsSets
Push-Ups103
Smith Chest Press103
Pectoral Fly103
Dumbbell Press--
Flat B/P103
Dumbbell Fly--
Incline Bench Press--

External Links (Videos)

Tuesday

CARDIO MACHINETimeLevelSpeed
Treadmill10
Elliptical20
Upright Bike-
Recumbent Bike-

For cardio demonstration videos, see External Links in Monday's schedule.

BICEPSWeightRepsSets
Bartbell Curls103
Dumbbell Curls103
Dumbbell Concentration--
Hammer Curls103
Precher Curls103
Pulley Curl103

External Links (Videos)

TRICEPSWeightRepsSets
Parallel Dips
Skull Crushers
Dumbbell Overhead103
Kick Back103
Single Arm Triceps103
Pulley Push Down103

External Links (Videos)

Wednesday

CARDIO MACHINETimeLevelSpeed
Treadmill10
Elliptical20
Upright Bike-
Recumbent Bike-

For cardio demonstration videos, see External Links in Monday's schedule.


UPPER BACKWeightRepsSets
Lat Pull103
Bent Over Rowing--
Seated Row103
One Arm Row103
Back Extension Chair--
Pulley Pull Over103

External Links (Videos)

LOWER BACKWeightRepsSets
Good Morning103
Hyper Extension103
Dead Lift
Ball Extension

External Links (Videos)

Thursday

CARDIO MACHINETimeLevelSpeed
Treadmill10
Elliptical20
Upright Bike-
Recumbent Bike-

For cardio demonstration videos, see External Links in Monday's schedule.

ABDOMINALSWeightRepsSets
Leg Raiser203
Crunches203
Bridge + Plank30 sec3
Air Bike203
V-Up--
Boss Leg Raiser--
Full Crunches--

External Links (Videos)

OBLIQUEWeightRepsSets
Dumbbell Side Bends153
Side Bridge30 sec3
Ball Side Crunches203
Sideleg Raise203
Hell Torch203

External Links (Videos)

Friday

CARDIO MACHINETimeLevelSpeed
Treadmill10
Elliptical20
Upright Bike-
Recumbent Bike-

For cardio demonstration videos, see External Links in Monday's schedule.

SHOULDERSWeightRepsSets
Over Head Press103
Dumbbell Press--
Lateral Raise103
Front Raiser103
Rear Raiser103
Upright--
Shrugs103
Rotatar Cuff103

External Links (Videos)

FOREARMSWeightRepsSets
Writst Bench Curls103
Reverse Curls103
Standing Wrist Curls--
Reverse Preacher Curls--

External Links (Videos)

Saturday

CARDIO MACHINETimeLevelSpeed
Treadmill10
Elliptical20
Upright Bike-
Recumbent Bike-

For cardio demonstration videos, see External Links in Monday's schedule.


LEGSWeightRepsSets
Squats/Free Squats103
Lunges103
Leg Press103
Prone Leg Curl103
Glute Maximum Kickback203
Calf Raises203

External Links (Videos)

Sunday

CARDIO MACHINETimeLevelSpeed
Treadmill10
Elliptical20
Upright Bike-
Recumbent Bike-

For cardio demonstration videos, see External links in Monday's schedule.

DIET PLAN

FAT REDUCTION AND MUSCLE BUILDING DIET PLAN

Early morning 6 am

It is very important to eat something energetic as well as healthy when you wake up in the morning. Some examples are:
  • Oatmeal in water (optionally mix peanut / butter / almond / walnuts)
  • Soaked almonds (40 gms) + Skimmed milk (1 glass)
  • A glass of lukewarm water with honey
  • A cup of tea with skimmed milk, no sugar and two biscuits
  • Drink Only One Teaspoon of ACV & Honey with a glass of warm water
  • A glass of lukewarm water with lemon
  • Wake up with lemon water and a cup of green tea with pure honey

Breakfast 10 am

By 9 or 10 am your body needs something more eat. Some examples are:
  • 4 egg white with 1 brown bread
  • Curd (1 soup bowl)
  • Sprout salad (1 big cup)
  • Chicken sandwich (4 slice brown bread)
  • 2 Wheat Rotis or chapatis + 1/2 cup paneer gravy
  • A plate of brown bread, upma and a cup of skimmed milk
  • 2 slices of brown bread + 2 hard boiled eggs
  • Four grain mix (jowar, bajra, nachni, wheat) or whole wheat toast with panner bhurji or tofu
  • Broken wheat upma or daliya and low fat milk
  • Two idlis with half a cup of sambhar and half cup of low fat milk with grean tea
  • Butter milk
  • Green salad (tomato, cucumber, lettuce, etc.)
  • Omlette
  • Sprouts (green/black) add some salad
  • Paneer

Brunch 12 am / Mid Morning Snack

Brunch is also and important part of your gym and diet plan. For example:
  • 1 apple
  • 1 Grape fruit or  Water melon / Pineapple / Kiwi / Pomegranate / Cantaloupe (1 whole / 1 big bowl) + 2 cheese slice
  • A banana or 20 grapes or 1/2 cup melon or a fistful of almonds or walnuts
  • papaya with a dash of lemon or a low-fat yogurt with mixed fruits
  • Raw carrots
  • 10 almonds and 10 walnuts
  • 10 pistachios and 40-50 non-roasted peanuts

Lunch 2 pm

Take proper lunch, such as the following:
  • 1 chapati, 1 dal, and salad (alternate three days of the week)
  • 50 gram boiled, smoked chicken/fish with 6 to 8 spoon brown rice (alternate three days of the week)
  • 1 cup brown rice (200 grams) + half cup mixed vegetables + 1 small bowl of raita + 1 bowl vegetable salad
  • 1 cup brown rice (200 grams) + half cup mixed vegetables + 100 grams of chicken (boiled or stir fried in olive oil) + 1 bowl vegetable salad
  • Red or brown rice small bowl or two moong dal chilla
  • Two rotis (mixed grain) with vegetables plus low fat yogurt and dal
  • Any dal or rajma and chana, chapati or rice, salad, and curd

Refreshment 5 pm

Take some refreshment in the evening
  • 1 green tea with 1 fiber biscuit
  • Butter milk - 1 glass or 1 cup
  • Green tea or half a cup of oats cooked in water
  • Fruits and nuts
  • A small bowl of air popped popcorn or makhanas with pepper and ghee

Evening 7 pm (Pre-workout Meals/Snacks)

You need to have a light snack or a light meal before you head on out to the gym for your workout. A light meal will let your body store up on the required amount of energy necessary during your workout. A pre-workout meal is a must because it helps protect the muscles you have worked on so hard to build. When your body doesn't have enough energy, it starts to break down muscle tissue as a substitute. To prevent this, a light snack before a workout is absolutely necessary.

The Top pre-workout meals/snacks/foods you can eat within an hour or 30 minutes before your workout:
  • Oats : Oats are one of the best pre-workout snacks. Oats are full of fiber, which means they gradually release carbohydrates into your bloodstream. This steady stream keeps your energy levels consistent during your workout. Oats also contain B vitamins, which help convert carbohydrates into energy. Help yourself to one cup at least 30 minutes before you begin exercising.
  • Bananas : Bananas are loaded with digestible carbohydrates and are packed with potassium, which aids in maintaining nerve and muscle function. The body doesn’t store potassium for very long, so a medium banana before a workout will help keep nutrient levels high. You can also eat a medium banana with 1/2 cup of Greek yogurt.
  • Dry fruits / Peanuts or Almonds / Raisins : A cup of dry fruits is a great option for people who only have a few minutes before hitting the gym. Dry fruits are packed with simple carbs and are so light that they will help in fueling your body. A combination may be almonds, pistas, apricots, and dried berries.
  • Whole grain bread : One slice of wholegrain bread is all you need to fuel up on energy. One slice contain enough carbohydrates to help you get through your workout with ease. You can pair it up with jam or honey.
  • 2 bite dark chocolate
  • Protein Shake / Ice coffee with protein powder / Chocolate milk
  • Eggs
  • Whole wheat toast with peanut butter
  • A fruit cup / Peanut Butter Covered Apple / Greek Yogurt & Fruit
What to avoid: If you're not going to have anything from above list, there are a few things you should keep in mind. Be sure to avoid fatty foods before working out--fat leaves the stomach very slowly, which means you’ll feel full and sluggish and could cramp up easily. Although carbohydrates are good, you should not get them from raw sugar or candy. Also, don’t overeat before you workout. These are all snack suggestions, not meals. Eating too much can cause indigestion, sluggishness, nausea and vomiting.

Workout

Now you are fit for the heavy workout at the gym.

Evening 8:30 (Post-workout; 5-10 minutes after workout)

After a tough gym session, post-workout snacks are an important way to restore energy and rebuild muscle, too. Downed within two hours after exercise, protein-packed shakes and snacks are a great way to rebuild tissue that breaks down during exercise.
  • 3 to 4 egg white
  • Fruit juice
  • Milk and cereal: Add 1 cup of low-fat milk to 1 cup of whole-grain cereal. 
  • Chocolate milk: One to two cups of low-fat chocolate milk seals the deal with extra carbs and protein.
  • Dry fruits and nuts

Dinner 10 pm

Take a light dinner.
  • 1 chapati roll with salad
  • 2 chapatis or rotis + 1 bowl of vegetable soup + 1 bowl of salad
  • 1 chapati or roti + 1/2 cup of lentils (dal) + 50 grams of fish + 1 bowl of raita
  • A thin soup with rotis and vegetables
  • Oats upma with vegetable curry
  • Lemon water
  • Paneer
  • Salad

Pre-bed 11 pm

Before you go to bed, have something as suggested below:
  • 1 glass of milk (double toned 150 ml) (optionally with Chyawanprash)
SEE ALSO
  • Librarians Personality Development Personality Development and Personal Development of Librarians and library professionals are explained here. This section starts with a definition of a librarian, followed by a brief description of personality development, personal development, and why it is so important for librarians to possess an impressive and strong personality. Contents of broad areas determined to work on for Librarians Personality Development is then provided which covers topics such as, education, habits control, health, lifestyle, technology and communication skills ...

ARTICLE AUTHOR

ARTICLE HISTORY
  • Last Updated 2017-08-01 [one external link added] 
  • Written 2016-12-23

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