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...