BEGINNERS MISTAKES IN GYM

https://youtu.be/mAk0ERQVpDc

Mistakes in Gym #2

Not Sleeping Enough 

Neend apke liye itni zaroori kyu hai? Kya reason hai k proper neend k bina apke liye muscles build krna boht mushkil hota hai? Sbse pehla reason aur mere khyal se sbse important bhi k Growth Harmone levels apki body mein tb rise hote hain jb ap 30-45 mnutes ki neend poori krte hain . Aur ek acchi quality ki neend apki body mein testosterones release krti hai. To isliye apko roz 6 se 8 ghnte ki neend lena boht hi zyada zaruri hai.

Aur kayi studies mein ye bhi maana gaya hai k midnight se phle ap jitni bhi neend poori krte hain, hr ek ghnte ki neend 2 hrs ki neend k baraabar hai. To agr ap raat mein 10 bje sote hain, aur subah 6 bje utth te hain, to wo neend 8 ghnte ki jagah 10 ghnte k brabr hogi, jo k boht hi fayedemand rahegi apke muscle built up k liye. Isliye koshish karein k raat ko jldi se jldi ap sone chale jayein, jiss se recovery boht acche se hogi.

Yaad rakhein apke muscles tb hi grow krte hain jb ap rest lete hain - to neend lena sbse accha tareeka hai apke muscles ko rest dene ka.

Neend itna powerful asset hai jiski apko koi keemat nhi deni hoti! Apne Recovery chapter mein main apko per night kitni sleep leni chahiye iske baare mein btaunga.


Not Training Above Your Limits

Weights itne heavy to hone chahiye jo km se km apki limit se thode heavy ho. Apne 1 rep max ke 60 to 80% weights utha te rehne se koi new muscle grow nhi ho payega.

Mere kehne ka simple mtlb hai, k apko apne 1 rep max weight k 60 to 80% ko till failure tk uthana hai to us weight ko ap uthahte rahiye, apki body ko us specfic weight ki aadat pd jayegi aur ap apne muscle ko utna grow nhi kr payenge jitna k use hona chahiye.

Meri baaton ko galat way mein mt lijiye, kyu k hamari body bni hi aisi hai, wo kisi bhi cheez ko adapt kr leti hai. Even agr ap apni exercise change kr k thode reps bdha dete ho ya sets increase kr dete ho to bhi kuch minimal effects k ilawa apko koi acche results nhi milne wale, kyu k ap tb bhi apni body limit k andr hi weights utha rahe honge, jisse body ko khud ko grow krne k liye koi solid reason nhi milega.

To agr ap chahte hain k ap apni body ko next level pe le kr jayein, to apko next level pe training bhi krni hogi. Jisme main apki help karunga.


Relying On Supplements To Gain Size

Aj k time mein ye samajhna boht hi zyada zaroori hai k supplements new muscle grow NAHI karenge - exercise karegi.

Agr ap sirf supplements pr hi rely karenge to kch zyada fark nhi pdne wala. Apko apni exercise pr supplements se zyada bharosa hona chahiye, Apni diet, apni exercise aur apni rest pr zyada dhyan de kr ap zyada muscle grow kr skte hain. Supps sirf apko thoda sa edge de skte hain, jo next level pr le jane m apko help kr skte hain, pr next level pe apko apki training hi le kr jayegi, yw samajhna boht zaroori hai.

Gym mein jo bhi aata hai sb hi Body builder bnn na chahte hain, but us body ko achieve krne k liye koi bhi hard work nhi krna chahta hai, sab hi short cuts dhoondte hain, apko yaad rakhna chahiye k life mein kuch achieve krne k liye short cuts nhi hote, pure hard work hota hai, jise smart-work k sath mila kr apko apne goals pr kaam krna hota hai.

YOU ARE WHAT YOU EAT - ye formula apne ap mein hi boht asaan bhi hai aur boht mushkil bhi. Agr ap apni body mein chemicals, sugars, sweetners, preservatives daalte rahege to results bhi low energy levels, slow recovery is tarah k hi honge. Agr ap apni body ko sahi nutrition denge, zyada se zyada near to nature diet denge tb hi usse kuch accha fayeda le payenge. for example, agr ap kisi cheez m kachra dalenge to usse niklega bhi kachra hi, usme se ap kuch aur niklne ki ummeed nhi rkh skte, to apni body ko bhi please dustbin na bnaye, kuch accha achieve krne k liye mehnat karein.

Aisa bhi nhi hai k supplements kuch nhi krte, but apko pta hona chahiye k apke liye konse supplements zaroori hain, aur konse nahi. Main apo guide karunga k supplements kahan se aur kaise lein, jo apki pocket pe bhi kaafi easy padenge.


Low Testosterone Levels

Agr ap un logo mein se ho jo k heavy amounts of anabolic steroids lete hain apna size gain krne k liye ya desired body banane k liye to ap yahin padhna bnd kr sakte hain, Pr agr ap ek natural, drug-free trainee ho to apko sirf yahi jaan na zaroori hai k naturally ap apne T-levels ko naturally kaise grow kr sakte hain!

Waise to naturally T-levels badhane k boht se ways hain, but main yahaan kuch hi ways ka baare mein baat karunga jo apko sach mein jaan na boht zaroori hai.

Boht zyada lambe time tak train krna,lack of intensity, legs exercise avoid krna, stress levels high hona, galat time pe training karna, aur bhi kayi aise reasons hain jinki wajah se Testosterone levels low ho jate hain, aur jinki wajah se apka chhota "PAPPU" permanently chhutti pe ja sakta hai.



to be continued...

Mistakes in Gym

Overtraining :

1.

Overtraining  is simple overtraining, isko aur kisi complex way mein btana bilkul hi galat hoga,Overtraining kuch vajahon se hoti hai :

• Lagataar training krte rehna.
• Ek time m zyada training kar lena.
• Boht zyada time tk exercise krte rehna.
• Aur muscle ki poori recovery na ho pana.

Overtraining ya boht zyada exercise krte rehne se boht problems ho skti hain,Agr ap abhi begginer ho to ap logo ko ye baat smjhna boht hi zyada important hai. Gym mein 2-3 hours exercise krne se kuch bhi nhi hone wala, until & unless apki diet boht hi zyada acchi na ho,but I am 100% sure k beginners level mein apko diet k baare m kuch bhi pta hona boht hi mushkil hai. TO mera yahi suggestion hai k apne starting time m apni exercise ko minimum rakhiye,jisse k apke muscle ko recovery time mil sake.

           Ap Online kayi articles pdhte honge overtraining k baare mein, but agr ap apni training ko controlled way mein krte ho to apko iske baare m pdhne ki bhi koi zarurt nhi hai.

            Main honestly yahan Overtraining k baare mein bhi baat krne nhi aaya,but mein sirf yahaan ye koshish karunga k apko kuch advanced tips de saku jo k apko apki recovery m boht help karengi,jisse apko apki muscle building journey ko accelerate krne mein boht help hogi.

      To first of all,you must know k ap apne muscle ko overtrain to nhi kr rhe?

Overtraining se bcchna apke muscle k liye boht hi zyada zaroori hai.

Not Eating Enough Calories And Eating The Wrong Calories

2. 

Not Eating Enough Calories And Eating The Wrong Calories

I know k ye apne pehle bhi kayi baar suna hoga,but main fr bhi is cheez ko dobara se highlight krna chahunga - AGR AP APNI DIET MEIN CALORIE INTAKE PROPERLY NHI KR RHE TO AP KBHI BHI WEIGHT GAIN NHI KR SKTE , chahe ap jo bhi kr lijiye. Koi aur tareeka hai hi nhi.

Chahe apka exercise routine perfect hi kyu na ho.Apki body tb tk grow nhi kr skti jb tk ap body ko proper nutrients provide na karo.

                                 Bina nutrients k ye waise baat hogi k ap ek ghr banana chahte hain,bt apk paas poori bricks ya cement nhi hai, ya fr ek ghr jo Rs 40 lakh ka hai, ap khareedna to chahte hein,but apke paas sirf rs 20 lakh hi hain.

Agr ap galat khana galat time pr khayenge to bhi usse kuch fayeda nhi hone wala. Is baat ko smjhna kisi k liye bhi boht zaroori hai. 2500 calories of junk food or chips, 2500 calories of quality carbs, proteins and fats ki barabri nhi kr skta. Din mein bhi kuch windows aisi hoti hain jb apko majority of nutrients consume krne hain jisse apko growth karne mein help kare.

Agr Ap chahte hain k apke muscles mein enough fuel ho jo apke workouts ko support kr sake,intense training ko bear kr sake, ya fr properly recover ho sake, jo NEW muscle banane m help karega, tb apko ek cheez boht zaroori hai. APKO track krna padega k ap poore din m kya khate hain, kitna khate hain, aur kis time pe khate hain. Iska aur koi bhi tareeka nhi hai. Yahi sbse bada reason hai k ptle ladke ya fr main kahun SKINNY PEOPLE kbhi bhi weight gain nhi kr paate. Joski wajah se wo kbhi bhi wo muscle achieve nhi kr paate jiske liye wo itni zyada mehnat krte hain.

Meri is series mein, main ek metabolic growth calculator bhi include karunga jo apke liye apki saari calculations kar dega.Isse apko pta chalega k apki body ko workout days or non-workout days mein kitni calories chahiye.The metabolic calculator apki hr ekneed ko bhi dhyan mein rakhega: 

• Apko maintain krna hai.
• Apko cut krna hai.
• Apko muscle gain krna hai.

Ye is cheez ko bhi dhyan m rakhega k apki age kya hai, sex, body fat percentage aur apka non-exercise activity level kitna hai.

     Apni goal calorie achieve krna sirf adhi ladaayi jeetne jaisa hai.Jahan tak main soch skta hoon to ap sabhi lean muscle mass gain krna chahte hain? Apme se koi bhi nhi chahta hoga k muscle mass gain krne k process mein apka tummy nikal aaye jo k apki actual body shape ko chhupa deta hai. Iske liye apko sirf clean calorie surplus mein jana hoga.

Main isme poore 84 days ka meal plan include karunga jo 2000 se 6000 calorie tk include karega, jo apke eating process ko simplified kar dega. Apko exact way mein btaya jayega k har 2 hours mein kya khana hai, aur kitne portion mein khana hai, Aur use bnana bhi kaise hai. Jisse ap notice karoge k jo apki growth ruk gayi hai, use fr se kaise ek jump start milega.

                                             

                                  Just Imagine ap kitne zyada muscular lagoge jb apka calorie Intake 6000 calories a day hoga! Apke apne control mein hoga k apko kitna zyada size gain  krna hai.

to be continued...

Desi Muscle

Introduction

Kya Main Apse kuch Honest Questions pooch skta hoon???

Pichle 1 ya 2 saal mein apko kisne btaya hai k apko train kaise hona hai? Apne KAHAN aur KIS SE seekha k muscle building kaise hoti hai?

Kya ap mante hain k bodybuilding magazines aur boht saari websites ne aj k time m boht saari misinformation di hai bodybuilding k baare mein? Main bilkul hi kisi k against nahin hu, but boht saare log is galat information ka shikar hote hain, aur jo genetically gifted bodybuilders hain ya steroid addicted hain bs unko dekh kr hum sochte rehte hain k kash hum bhi aisa shareer bna skte...


Aaj, Inn sbb misleading information,messages k beech mein, main wahi badi galatiyaan nhi dohrana chahta jisme itni training information errors ho k hazaaron naye trainees ya bodybuilders ka bas sapna hi reh jaye ek ripped, muscular physique achieve krne ka.  Almost sabhi naye ladke un logo se advice le rahe hain jo "UNQUALIFIED EXPERTS" hain, ya fr Youtube pe apna ek channel bna kr bs "broscience " faila rahe hain.

Until an Unless, ap apni body k sath kuch boht hi galat ya khrab nhi krna chahte, Ap sbb ko Misleading information aur ek actual Science based information mein differenciate krna seekhna hi padega, jo long-term aur short-term, dono mein hi apke liye favourable hi hoga.


Mere is blog "DESI MUSCLE" mein, main ek blueprint share karunga jo boht hi effective techniques aur basic principles hain, jo apko 10 to 20 kg pure muscle bnane m help karega sirf  6-12 months mein,based on your diet and exercise regime.

Ek baar ap in sabhi basic principles ko jaan jayenge aur samajh lenge, k kaise weight gain krna hai, kaise muscle gain krna hai- apko dobara kabhi bhi koi bhi confusion ya frustration ka samna nhi krna padega.Apko poori Jaankaari hogi k kis information pe bharosa krna hai aur konsi information sirf "BRO-SCIENCE" hai. Soch kr accha lgg rha hai na?

Sacchai to ye hai k apke Gym mein boht saari aisi free advice milti hai jo k asal mapki growth k liye boht hi galat ho sakti hai. Jo apme ye bharosa dila skta hai k ap ek "HARD-GAINER" ho.Jab k asal mein aisa kuch bhi nhi hota.

Apni is blogging series mein main sab confusion door karne ki koshish karunga,jinse apko nuksaan ho raha hai.

 Apne agle blog mein hum start karenge apni Muscle-Building journey, aur dekhenge k kya-kya problems hum face krte hain jb hum muscle size put on krne ka try krte hain.

to be continued...