It is often seen that expensive diet plans, supplements, lack of time, any kind of problem going on in life, all these are the factors that badly affect your fitness journey. The most important thing is that even if these problems are not there, you still need to work hard.
Indian bodybuilder and athlete Chitresh Natesan According to experts, to build a body, you have to be disciplined and follow a strict diet and workout. You have to give up your favorite food, which is not everyone's cup of tea. But experts believe that hard work always pays off. If you are also building your body, then you should know what are the common challenges in fitness and bodybuilding and how they can be overcome.
set goals
Before doing any work, you should set a goal. You should know what you have to do at what time. If you are thinking of going to the gym, then you should know what things you may need for body building. For example, do you want to gain muscles, increase strength or look slim and fit? If you know this, then you can give direction to your workout and diet plan. The advantage of this will be that you will remain focused. Set both short and long term goals, such as how much time you have to gain muscles and how much time to reduce body fat.
Take special care of your eating habits
Food plays a very important role in bodybuilding. The traditional diet for Indian men can be both beneficial and challenging. Indian food is rich in carbs, which are essential for energy, but it is also important to consume enough protein and healthy fats along with them.
- Protein: Eat at least 1.2 grams to 2.2 grams of protein per day for every kilogram of your body weight. Good sources of protein include chicken, fish, eggs, dairy products, and vegetarian options include lentils, chickpeas, and tofu.
- Carbs: Include complex carbs in your diet, such as brown rice, wheat bread and coarse grains like ragi and jowar. These provide long-lasting energy and are rich in fibre.
- Fats: Eat healthy fats from sources like ghee, nuts, seeds and olive oil. These are very important for hormone production and overall health.
- Bodybuilding is a great path to fitness for Indian men. But, some challenges may also arise due to change in eating habits and habits. This guide will help you get off to a strong start and help you achieve your fitness goals.
The right workout plan is important
A well-thought-out workout plan is very important for building a body. Beginners should focus on exercises that strengthen multiple muscle groups at once. Some of the famous exercises are as follows:
- Squats: Important for leg and core strength.
- Deadlifts: Great for strengthening the entire back and legs.
- Bench Press: Focuses on the chest, shoulders and triceps.
- Pull-ups/Chin-ups: Great for the upper back and biceps.
- Shoulder Press: Strengthens the shoulders and upper chest muscles.
- In the beginning, start with full body workouts 3-4 times a week. As your strength increases, gradually increase the duration and intensity of the workout. It is important to perform exercises correctly to avoid injury and get benefits.
Rest and recovery are also important
As important as the workout is, rest and recovery are equally important. Muscles grow and strengthen only during rest. Therefore, take 7-8 hours of sleep daily. Take a few days of rest a week to allow muscles to recover properly and to avoid overtraining.
Proceed with patience every day
Bodybuilding is a long haul, not a short race. It takes time and consistency is key. Track your workouts, monitor progress and make changes as needed. Be patient and don't lose sight of your goals, even if progress seems slow.
Take special care of protein
To build body, it is necessary to take protein diet. If you are a non-vegetarian, there are many foods available for protein ranging from chicken, mutton and eggs, but if you are a vegetarian, you should focus on plant-based protein sources like pulses, gram, paneer and soya products. , If necessary, take the help of protein powder.
Seek professional help
Consider working out with a certified fitness trainer, especially when starting out. A trainer can give you personalized guidance, perfect your exercise routine and keep you on target. Also, by consulting a nutritionist, you can create a balanced diet plan according to your needs.
Disclaimer: This article is for general information only. It cannot in any way be a substitute for any medicine or treatment. Always consult your doctor for more information.
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