Weight lifting workouts बॉडी कैसे बनाये

From where to start? शुरुआत कहाँ  से करे?

 NOWDAYS,it has been a tradition to do bodybuilding or weight lifting.Every one wants to make body .But it needs alot of hardwork and dedication.Dedication in weight lifting means you will have to be consistent in this .But the question arises that ,from where should i start? you will have to go infront of a mirror and see yourself and ask a question that,Can i do it?If yes sound comes under the soul just go and start your passion and whatever you say it.It can be done for both purposes professionally or for fitnees.For any purpose you are doing it,just do it with full of concentration and dedication.

It can also be done to burn alot of body calories to loose the weight.Weight lifting is a strengthening exercise.It is done for both purposes ,i.e for bodybuilding and also for fitness purpose means to burn calories which is going to help the body in loosing the weight.It totally depends on you which thing you want to achieve (bodybuilding or weight loss by burning alot of calories.)

Weight lifting for bodybuilding.वेट लिफ्टिंग फॉर बॉडीबिल्डिंग

Weight lifting is also known as powerlifting in bodybuilding industry.powerlifting can make anyone bigger and stronger.For getting bigger and stronger one should know which powerlifting exercise you are going to do. one will have to choose correct workout plans.so,today i am going to tell the most effective workouts of powerlifting for being bigger.

The squat,bench press,and last one most effective is deadlift.These workouts going to strengthen your muscles by giving pressure on the core points.And there is also a big good news for powerlifters that by doing powerlifting there is less or minimal chances of getting injured rather than any other workouts or playing sports.According to health experts strength workouts can reduce the chance of getting injured by more than 70%..Means spending more time with bars and powerlifting  equipments  also reduces the chance of getting hospital bed...hahhahhahaahhhahahahahah

How to perform these exercises ?इन व्यायामों को कैसे किया जाये?

Powerlifting exercises needs alot of power to perform .so, in the beginning start with small weight and gradually increase the weights.Gradually follow all the instruction about sets,reps and rest .this will maximize the benifits of doing so.try to add some weights each weak of the workout.and more important point that rememeber the sets ands reps of each session which you are going to increase gradually weak by weak.This note making effort of each seesion will keep you motivataed .  

Diet plan डाइट प्लान 

 I suggest you to mention this diet plan into your daily routine if you are a weight lifter .

Add veges and fruits in your diet ,in such a way that consume 2% kg or gm of your bodyweight of these healthy foods .Suppose your weight is 100 kgs then eat 2 kg of fruit and vegetable each day.This amount will fullfill the daily requirements of micronutrients and macronutrients in the body.Start to intake complex carbs instead of refined carbs.And one of the  most important nutrient is protein which is very  important for the body to repair the damaged cells.Try to take protein as 1.7-2.1 g per kilo of your body weight.Also add some man made supplements such as fish oil,flax oil,multivitamins.And the rest of the nutrients requirements will be fulfilled by your daily balance diet food intake.

And additional nutrients you get from the  food stuffs like meat ,fish,pork etc.Thes proteins from these stuffs  will help your body to get lean muscular muscles.

you will also have to give your time in preparing meal because 60-70% of  training will be completed by your diet.If you are beginner in the kitchen  just be expert in it because it is the most important part of your training.Make the ability to make healthy food stuffs.If you are thinking that you will manage this part from restaurant or by getting food from delievery this is going to be very unhealthy for you.Your this careless activity is going to affect your training session directly.

 Workouts for powerlifters वर्कआउट फॉर पॉवरलिफ्टर्स 

1. SQUAT (स्क्वाट)  

• BACK SQUAT
• KETTLEBELL GOBLET SQUAT
• BULGARIAN SQUAT
• SNATCHGRIP DEADLIFT
• KETTLEBELL SWING

2.DEADLIFT (डेडलिफ्ट )

3.BENCHPRESS(बेंचप्रेस )

-INCLINED BENCH PRESS

-PRESS UP

-DUMBELL BENCH PRESS 

-DIAMOND BENCH PRESS WITH PUSH OUT

-FRONT SQUAT

-DUMBELL JUMP SQUAT

WIGHT LIFTING TO BURN CALORIES

(वेट लिफ्टिंग टू बर्न कैलोरीज )

--The whole informations given by so called instructors is full of myth that weight lifting is only for bodybuilding.It is also used for weight loss by burning alot of calories during workout.There are many of the people who wants to loose their weight .And they are also in alot of confusion that what to do or what to not.Then lets come with me to find your all solutions.

Does weight lifting really help to burn calories?क्या वेट लिफ्टिंग से कैलोरीज बर्न  की जा सकती है?

AS per instructions by health experts weight lifting burn lees calories rather than cardio workouts.If we talk about weight lifting then it has become new optional workout of cardio in which you can get your desirable results.if you want to loose weight,you can.if you want to add up strength without gaining weight then it is also possible from it.means you can call it multipurpose workout.It forms the muscles and reduces the rate of fat in the body.If you also  don't want to get muscles then you also get this result by doing it.According to the reports of health and fitness experts both cardio and weight lifting works as a same workout .you will get your desirable result from doing weight lifting.

For your kind information workouts has been classified into two types which are Aerobic and Anaerobic exercises .cardio exercise comes under the category of aerobic workout .means it generally works on respiration and heart beats  in result it burns calories and gives stamina,whereas weight lifting workout works on muscles and due to which muscles need more energy to pump and hence burns alot of calories.Many of the fitness lovers like weight lifting.

Effects of weight lifting.(इफेक्ट्स ऑफ़ वेट लिफ्टिंग)

If there is a talk about the effects of weight  lifting there ia bigger list of it.weight lifting is a type of training which need much more energy to perform it.And hence in result it burns more calories.As for information muscles contain more calories than in fats.After doing weight lifting training the body needs  more oxygen because it has burnt alot of calories during the workout.Both men and women can get equal benifits of it.But  only dedication is needed.