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Fitness Market Place

ABOUT THE AUTHOR


M

Tarun is a graduate from St.Stephens College and a Masters diploma

Acknowledgement
T
Amarjit Gill
Joginder Gill
dream

HERE IS MY
TRANSFORMATION
STORY

BEFORE & AFTER

MY STRUGGLE
TO STAY FIT

You are not fat Tarun, khate peete ghar ka hai.

Advise to parents

Living with male breasts

Advise to parents

Sagging Lose skin

Advise to people

Finally joined a gym

STARVED
LOOKWHEN
I WAS
STARVING
MYSELF

MUSCULAR
LOOKWHEN
I WAS EATING
EVERY TWO
HOURS

DONT BE
OBSESSED
WITH YOUR
WEIGHT -

WHEN I DECIDED
TO JOIN A GYM

MY GYM
EXPERIENCE

Features of Basement gym

Features of Basic gym

6. Small area
Features of Luxury gym

THE PROTEIN
POWDER
EXPERIENCE

So should you stop taking protein powder

CHOOSING THE
RIGHT PROTEIN

Concentrate

Stay Lean And Gain Muscle Try Protein Blend

Vegetarians looking for protein supplementation- Try Soy Proteins

Vegetarians looking for protein supplementation- Try Casein Proteins

So what Are Food Supplements

Supplements Are Not Steroids

Indian Supplement Scene

Is This A Concern! Yes It Is.

Before Buying Any Food Supplement From Anyone, Do Extensive Researche On It. Just Because Your
Friend Is Taking It And Getting Results, Does Not Mean It Will Work The Same Way On Your Body As
Well. Products May Be The Same But Reacts Differently On Different People.

My experience with fake supplements

Whats In It For Trainers?

Fitness Centers

Whats In It For Fitness Centers?

Where to buy protein from

TIP FOR
SUPPLEMENTS
TO WORK

Does That Mean Supplements Dont Work

Tips For Supplements To Work

one.
Dont Depend On Supplements

DONT FOLLOW
YOUR TRAINERS
BLINDLY

Fitness as a career in India

WE ALL HAVE
A SAME
STORY

sound familiar.

Playing safe

sound familiar.
So its not a trainer fault

Trainer tactics

SHOULD WE
TRUST THESE
TRAINERS

MY FITNESS
FAILURE

But At Times We May Get Derailed From Our Goal, Swayed By The Negativity Of People Around
Us, Who Try Their Level Best To Bring Us Down. All You Have To Do Is To Just Ignore And Stay
Put On Your Goal. Its Just The Way They Are, And There Is Nothing You Can Do About Such
Jealous People.

Failed And Jealous

They Are Backbiters

Excuses And More Excuses


W

Know It All

Was struggling with credible Guidance

Search for dream body

Here is why

Now that you know about my struggle, its time I let the secret out about my three
months transformation

on me.

FITNESS LIES

e
x

FOOD SUPPLEMENTS WILL TRANSFORM YOUR BODY

BODIES YOU SEE ON MAGAZINES ARE ACHIEVABLE

YOU CAN ONLY LOSE WEIGHT BY STARVING YOURSELF

FAT BURNERS MELT FAT

and save your money.


TREADMILL AT HOME WILL KEEP US FIT

WEIGHT LOSS
FACTS

NO STARVATION

BURN FAT BY EXERCISING

integrates both of them together for long term permanent results.

DONT BE OBSESSED WITH THE WEIGHING SCALE

FITNESS AS A LIFESTYLE NOT A FIX

WHAT HAS WORKED ON ME MAY NOT WORK ON YOU

LOOK BEYOND SIX PACK ABS

DONT RELY ON FOOD SUPPLEMENTS

All it takes is 3 months to transform yourself

WITH THE HELP OF

TWLA

Taruns Weight Loss Approach

WHAT IS TWLA

WHO IS IT FOR

TWLA
GUIDELINES

NO EXCUSES

How Often Do We Tell Ourselves For Missing Every Work Out Session, That Its Fine, And I Shall
Cover It The Next Time! The List Of Excuses Is Endless

The After Effects Of Excuses!

EAT & TRAIN AS


PER YOUR BODY

How often should you change training programs

When to change

Learn from TWLA

Eat as per your training program

Fat free doesnt mean its healthy

Eat fat to lose fat

FAT DOESNT
MAKE YOU FAT

TWLA Guideline: Dont look for fat free food, the mention of fat free on the label, doesnt mean
its healthy. Most of the fat free food available in India, contain high amount of sugar and

Fat Is Good

cholesterol level resulting in various heart problems.

Low fat diet doesnt lead to weight loss

LOW FAT
DOESNT MEAN
HEALTHY

High In Carbs

FOODS TO
AVOID

Maggi

Momos

Samosa

FOODS TO EAT,
IF YOU TAKE
PROTEIN SHAKES

Are there any side effects

Garlic

Citrus fruits

Vegetables

SLEEP MORE
TO LOSE
MORE

Sleep helps in weight loss

Sleep to burn calories

Learnt it the hard way

Fixed the gap

Set a regular bedtime

Wake up at the same time every day

Reduce your daily caffeine intake

Turn off the television and computer

DONT COPY

So What Do We Do

The End Result

What is the right thing to do

DONT DO TOO
MUCH CARDIO

Reasons why we love cardio

Ego Boost

Stress-buster

Marathon runners

GAINING
MUSCLE OR
LOSING WEIGHT
YOU DECIDE

Gaining muscle

Losing fat

Training pattern for gaining muscle

Training pattern for losing weight

Can we merge the two!

MIND TO
MUSCLE
CONNECTION

LOOK FOR FITNESS


MOTIVATION FROM
WITHIN

DONT GO
AGAINST YOUR
GENETICS

Endomorph

Mesomorph

for years.

STARTING
POINTS TO
LOSE WEIGHT

TWLA'S

KEY TO SUCCESS
Diet Plan Work out plan Motivation Supplementation

FitIndya
Fitness Market Place

No starvation
No dieting
Eat every two hours
One cheat meal every week
Low carb dinners
No high sugar fruits grapes, mangoes, litchi,
Use low salt or black salt instead of regular salt.
Use non-tadka dal
Whenever in doubt, eat green vegetables
Avoid dairy products including milk and cheese.
Steam bath once a week can be of great help
The diet will only work in conjunction with a regular training plan
Salt free herbs and dressings can be used to add taste to your food

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workout -a

----------

----------

----------

----------

---------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

Chest and triceps


Monday
--------------------------------------------------------------------------------------------------------------------------------------------Days

1. Incline Dumbbell Press


15 reps
12 reps

4 sets

10 reps
8 reps

---------------------------------------------------------------------------------------------------------------------------------------------

2. Flatbench barbell press


12 reps
10 reps

4 sets

10 reps
8 reps

---------------------------------------------------------------------------------------------------------------------------------------------

3. Incline dumbbell flies


12 reps

3 sets

10 reps
8 reps

---------------------------------------------------------------------------------------------------------------------------------------------

4. Cable crossovers
2 sets

15 reps
12 reps

---------------------------------------------------------------------------------------------------------------------------------------------

Triceps

---------------------------------------------------------------------------------------------------------------------------------------------

1.

Pushdowns
15 reps

2 sets

12 reps
10 reps
8 reps

---------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

2. Bent-over cable extensions using a rope15 reps

3 sets

12 reps

--------

10 reps

-------------------------------------------------------------------------------------------------------------------------------------------

3. Dumbbell kickbacks
15 reps

3 sets

12 reps

--------

10 reps

--------

--------

--------

--------

---------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

Tuesday:

Back and biceps

-------------------------------------------------------------------------------------------------------------------------------------------

1. 1. Lat machine pulldowns to the front


15 reps

4 sets

12 reps
10 reps
8 reps

-------------------------------------------------------------------------------------------------------------------------------------------

2. 2. Close grip pulldowns to the front


15 reps

4 sets

12 reps
10 reps
8 reps

-------------------------------------------------------------------------------------------------------------------------------------------

3. Seated cable rows


15 reps

3 sets

12 reps
10 reps
8 reps

-------------------------------------------------------------------------------------------------------------------------------------------

4.

Hyper-extensions-

15 reps

3 sets

15 reps
12 reps

-------------------------------------------------------------------------------------------------------------------------------------------

Biceps

-------------------------------------------------------------------------------------------------------------------------------------------

1.

Incline dumbbell curls


15 reps

2 sets

12 reps
10 reps
8 reps

---------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

2. Standing barbell curls


15 reps

4sets

12 reps

--------

12 reps
10 reps

--------

-------------------------------------------------------------------------------------------------------------------------------------------

3. Dumbbell kickbacks
4 sets

15 reps

--------

12 reps
10 reps
10 reps

--------

---------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

Wednesday Cardio and abs


-------------------------------------------------------------------------------------------------------------------------------------------

1. 30-45 min. of bike, treadmill or Stairmaster.


--------------------------------------------------------------------------------------------------------------------------------------------

Abs

-------------------------------------------------------------------------------------------------------------------------------------------

1.

Crunches

50 reps

3 sets

50 reps
50 reps

-------------------------------------------------------------------------------------------------------------------------------------------

2.

Leg raises25 reps

3 sets

20 reps
20 reps

---------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

Thusrday Legs

---------------------------------------------------------------------------------------------------------------------------------------------------------

1. Squats
5 sets

15 reps
15 reps
12 reps
10 reps
8 reps

--------------------------------------------------------------------------------------------------------------------------------------------------------------

2. Leg extensions
4 sets

15 reps
12 reps
12 reps
10 reps

--------------------------------------------------------------------------------------------------------------------------------------------------------------

3. Lunges
4 sets

15 reps
12 reps
10 reps
10 reps

-------------------------------------------------------------------------------------------------------------------------------------------

4. Leg curls for hamstrings


4 sets

15 reps
12 reps
12 reps
10 reps

-------------------------------------------------------------------------------------------------------------------------------------------

5. Standing calf raises


4 sets

18 reps
18 reps
15 reps
12 reps

--------

---------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

Friday

Shoulders

-------------------------------------------------------------------------------------------------------------------------------------------------------

1. barbell press behind the neck (Military)


4 sets

15 reps
12 reps
10 reps
8 reps

--------------------------------------------------------------------------------------------------------------------------------------------------------------

2. Standing side laterals


4 sets

15 reps
12 reps
12 reps
10 reps

--------------------------------------------------------------------------------------------------------------------------------------------------------------

3. Upright rows with barbell


3 sets

12 reps
12 reps
10 reps

-------------------------------------------------------------------------------------------------------------------------------------------

4. Seated bent over dumbbell


4 sets

15 reps
15 reps
12 reps
12 reps

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workout -B
Heavy WorkOut For Muscle Gain

--------

Monday

---------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

Days

Chest

---------------------------------------------------------------------------------------------------------------------------------------------

1. Bench Press
5 to 3 reps

3 sets

5 to 3 reps
5 to 3 reps

---------------------------------------------------------------------------------------------------------------------------------------------

2. Incline Bench
6-10 reps

3 sets

6-10 reps
6-10 reps

---------------------------------------------------------------------------------------------------------------------------------------------

3. Flies/Crossovers
10 -12 reps

6 sets

10 - 12 reps
10 - 12 reps

---------------------------------------------------------------------------------------------------------------------------------------------

4. Chest Press Machine (Wide Grip )


2 sets

10 reps
10 reps

---------------------------------------------------------------------------------------------------------------------------------------------

Arms

---------------------------------------------------------------------------------------------------------------------------------------------

1. Preacher Curl
set narrow grip

3 sets

set mid-range
set wide grip

---------------------------------------------------------------------------------------------------------------------------------------------

2. Skull Crusher

Arm Cable Kickback


6 -10 reps

3 sets

6 - 10 Reps
6 - 10 reps

3 - 10 Reps

3 sets

3 - 10 reps
3 - 10 Reps

---------------------------------------------------------------------

3.

Cross Body Hammer Curl


6 - 10 reps

3 sets

6-10 reps

--------

6 -10 reps

-------------------------------------------------------------------------------------------------------------------------------------------

4.

Overhead DB Extension
6 -10 reps

3 sets

--------

6 - 10 reps
6 -10 reps

Notes

Alternate exercises with the same number, resting


1-2 minutes between each exercise.

Notes

There is no rest between the exercises in the supersets.

--------

---------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

Tuesday:

Shoulder & Traps

---------------------------------------------------------------------------------------------------------------------------------------------

1. DB shoulder Press
6 - 10 reps

3 sets

6 -10 reps
6 - 10 reps

---------------------------------------------------------------------------------------------------------------------------------------------

2. Behind the Back Barbell Shrug


6 -10 reps

3 sets

6 -10 reps
6 -10 reps

---------------------------------------------------------------------------------------------------------------------------------------------

3. DB Side Lateral

Arm Cable Lateral


6 - 10 reps

3 sets

6 - 10 reps
6 - 10 reps

6 - 10 Reps

3 sets

6 - 10 reps
6 - 10 Reps

---------------------------------------------------------------------------------------------------------------------------------------------

4. DB Shrugs done lying Prone


6 - 10 reps

3 sets

6 - 10 reps
6 - 10 reps

--------

--------

Rest
Wednesday

--------

--------

--------

---------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

Thursday Chest
-------------------------------------------------------------------------------------------------------------------------------------------

1. Bench Press
5 to 3 reps

3 sets

5 to 3 reps
5 to 3 reps

---------------------------------------------------------------------------------------------------------------------------------------------

2. Incline Bench
6-10 reps

3 sets

6-10 reps
6-10 reps

---------------------------------------------------------------------------------------------------------------------------------------------

3. Flies/Crossovers
10 -12 reps

3 sets

10 - 12 reps
10 - 12 reps

---------------------------------------------------------------------------------------------------------------------------------------------

4 . Chest Press Machine (Wide Grip )


2 sets

10 reps
10 reps

---------------------------------------------------------------------------------------------------------------------------------------------

Arms

-------------------------------------------------------------------------------------------------------------------------------------------

1 . Barbell Curl

5 sets

Close Grip Bench Press


4 - 6 reps

4 - 6 reps

4 - 6 reps

4 - 6 reps

4 - 6 reps
4 - 6 reps
4 - 6 reps

5 sets

4 - 6 reps
4 - 6 reps
4 - 6 reps

---------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

2.

Cable Barbell Curl

Cable Triceps Pressdown

8 - 12 reps

4 sets

8 - 12 reps
8 - 12 reps

4 sets

8 - 12 reps

8 - 12 reps
8 - 12 reps
8 - 12 reps
8 - 12 reps

2 sets with Supinated Wrists

2 ssets with Supinated Wrists

2 sets with Pronated Wrists aka Reverse

2 sets with Pronated Wrists aka Reverse

---------------------------------Curl

--------

--------

---------------------------------Pressdown

Notes

Alternate exercises with the same number, resting


1-2 minutes between each exercise.

Partials

perform the targeted 8-10 reps then perform 5-8


partial reps focusing on contracting the muscle and the
end of the concentric portion of the exercise.

Main Focus

Increasing the weight lifting on barbell curls and close


grip bench press

--------

---------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

Friday

tRAPS

-------------------------------------------------------------------------------------------------------------------------------------------

1.

DB shoulder Press
6 - 10 reps

3 sets

6 -10 reps
6 - 10 reps

---------------------------------------------------------------------------------------------------------------------------------------------

2.

Behind the Back Barbell Shrug


6 -10 reps

3 sets

6 -10 reps
6 -10 reps

---------------------------------------------------------------------------------------------------------------------------------------------

3.

DB Side Lateral

Arm Cable Lateral


6 - 10 reps

3 sets

6 - 10 reps
6 - 10 reps

+ 3 sets

6 - 10 Reps
6 - 10 reps
6 - 10 Reps

---------------------------------------------------------------------------------------------------------------------------------------------

4.

DB Shrugs done lying Prone


6 - 10 reps

3 sets

6 - 10 reps
6 - 10 reps

Rest
sATURDAY

Rest
sUNDAY

FitIndya
Fitness Market Place

What to eat

Diet Tips

Diet Plan

-------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

TWLA

Day 1

------------------------------------------------------------------------------------------------------------------------------------------------------------------------------BREAKFAST

Snack

Lunch

Snack

Pre-Workout

Dinner

4 egg white omelete


Broccoli and cucumbers
2 glasses of water

200 gms grilled chicken (home cooked or


subway two chicken breasts).
One scoop protein shake in 300 ml water ( try
isolate protein).

Green salad with cucumbers, broccoli

10 almonds
5 walnuts
green salad ( low fat mayonnaise)
10 almonds
5 walnuts
green salad ( low fat mayonnaise)
200 gms grilled chicken (home cooked or
subway two chicken breasts)
One scoop protein shake in 300 ml water ( try
isolate protein)

Diet Plan

-------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

TWLA

Day 2

--------------------------------------------------------------------------------------------------------------------------------------------------BREAKFAST

Snack

Lunch

Snack

Pre-Workout

Dinner

150 gms oats


200ml low fat milk
1 banana
1 teaspoon honey

50gm peanuts
Apple
Low fat yoghurt

Brown beans
1 Bowl rice
Green salad with cucumbers, broccoli

Boiled black grams


2 Banana

1 scoop no (nitric oxide)


1 glass pine-apple juice

One scoop protein shake in 300 ml water ( try


isolate protein)

Diet Plan

-------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

TWLA

Day 3

------------------------------------------------------------------------------------------------------------------------------------------------------------------------------BREAKFAST

Snack

Lunch

Snack

Pre-Workout

Dinner

4 egg white omelet


Broccoli and cucumbers
2 glasses of water

200 gms grilled chicken (home cooked or


subway two chicken breasts).
One scoop protein shake in 300 ml water ( try
isolate protein).

Green salad with cucumbers, broccoli

10 almonds
5 walnuts
green salad ( low fat mayonnaise)
10 almonds
5 walnuts
green salad ( low fat mayonnaise)
200 gms grilled chicken (home cooked or
subway two chicken breasts)
One scoop protein shake in 300 ml water ( try
isolate protein)

Diet Plan

-------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

TWLA

Day 4

--------------------------------------------------------------------------------------------------------------------------------------------------BREAKFAST

Snack

Lunch

Snack

Pre-Workout

Dinner

150 gms oats


200ml low fat milk
1 banana
1 teaspoon honey

50gm peanuts
Apple
Low fat yoghurt

Brown beans
1 Bowl rice
Green salad with cucumbers, broccoli

Boiled black grams


2 Banana

1 scoop no (nitric oxide)


1 glass pine-apple juice

One scoop protein shake in 300 ml water ( try


isolate protein)

Diet Plan

-------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

TWLA

Day 5

------------------------------------------------------------------------------------------------------------------------------------------------------------------------------BREAKFAST

Snack

Lunch

Snack

Pre-Workout

Dinner

4 egg white omelet


Broccoli and cucumbers
2 glasses of water

200 gms grilled chicken (home cooked or subway two chicken breasts).
One scoop protein shake in 300 ml water ( try
isolate protein).

Green salad with cucumbers, broccoli

10 almonds
5 walnuts
green salad ( low fat mayonnaise)
10 almonds
5 walnuts
green salad ( low fat mayonnaise)
200 gms grilled chicken (home cooked or subway two chicken breasts)
One scoop protein shake in 300 ml water ( try
isolate protein)

Diet Plan

-------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

TWLA

Day 6

--------------------------------------------------------------------------------------------------------------------------------------------------BREAKFAST

Snack

Lunch

Snack

Pre-Workout

Dinner

150 gms oats


200ml low fat milk
1 banana
1 teaspoon honey

50gm peanuts
Apple
Low fat yoghurt

Brown beans
1 Bowl rice
Green salad with cucumbers, broccoli

Boiled black grams


2 Banana

1 scoop no (nitric oxide)


1 glass pine-apple juice

One scoop protein shake in 300 ml water ( try


isolate protein)

Diet Plan

-------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

TWLA

Day 7

--------------------------------------------------------------------------------------------------------------------------------------------------BREAKFAST

Snack

Lunch

Snack

Pre-Workout

Dinner

4 egg white omelet


Broccoli and cucumbers
2 glasses of water

200 gms grilled chicken (home cooked or subway two chicken breasts).
One scoop protein shake in 300 ml water ( try
isolate protein).

Green salad with cucumbers, broccoli

10 almonds
5 walnuts
green salad ( low fat mayonnaise)
10 almonds
5 walnuts
green salad ( low fat mayonnaise)
200 gms grilled chicken (home cooked or subway two chicken breasts)
One scoop protein shake in 300 ml water ( try
isolate protein)

FitIndya
Fitness Market Place

FitIndya
Fitness Market Place

Supplementation
What to eat

Diet Tips

Let me make it very clear. Supplements are not magic pills so dont expect any miracles. They
will only work if you were to follow the right diet and a rigorous training program.
Supplements will only give you the ten percent edge in your training. Rest depends on what you
make it to be.

1. Multi vitamins- its important to have one especially


when you are training with weights.

2. Calcium- I prefer gemcal, one pill a day.

3. Vitamin C- One of the most potent vitamin, which everyone must have in his or her daily arsenal of supplements. I
took one 500 mg pill. You can take either Celin or limcee,
both easily available on any pharmacy shop.

4. Digestive Enzymes- Aristozyme liquid, this helps in


digestion and I took one tea spoon after every meal.

5.Liver 52- I prefer the syrup over tabs. One teaspoon after
lunch.

6. Hydro Whey- I prefer this isolate protein since it is easy


on the stomach and easily digestible. Just take one scoop
after every work out.

7. BCAA- Branch chained amino acid, liquid. I prefer Twin


lab. It tastes pretty good. Take one tablespoon after every

8. Glutamine- I recommend Weider Glutamine powder.


with the recovery and prevent any muscle loss.

9. L-Carnitine: I prefer levocat 500. Its an Indian company.


Take one tab before every meal. This will help with carb
digestion.

10.Blox- Silk amino acid formula, by BP. This I took in between my work outs.

FitIndya
Fitness Market Place

women fitness

Tip # 1

DONT BE OBSESSED
WITH THE WEIGHING
SCALE

Tip # 2

DONT ASK YOUR


SPOUSE ON YOUR
FITNESS PROGRESS
Honey have I put on weight

Tip # 3

WEIGHT TRAINING
WONT MAKE
YOU BULKY

Tip # 4

DONT BE
OBSESSED WITH
CARDIO

Tip # 5

NEVER SKIP YOUR


BREAKFAST

Tip # 6

LATE NIGHT
TELEVISION IS YOUR
ENEMY AVOID IT

Tip # 7

COMPANY
MATTERS

Tip # 8

STAY ACTIVE

Tip # 9

STAY HAPPY

Tip # 10

BE PATIENT

Diet plan

--------

--------------------------------------------------------------------------------------------------------------------------------------------------BREAKFAST

Snack

Lunch

Snack

Dinner

-------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

TWLA

Day 1

-------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

TWLA

Day 2

------------------------------------------------------------------------------------------------------------------------------------------------------------------------------BREAKFAST

Snack

Lunch

Snack

Dinner

--------------------------------------------------------------------------------------------------------------------------------------------------BREAKFAST

Snack

Lunch

Snack

Dinner

-------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

TWLA

Day 3

-------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

TWLA

Day 4

------------------------------------------------------------------------------------------------------------------------------------------------------------------------------BREAKFAST

Snack

Lunch

Snack

Dinner

--------------------------------------------------------------------------------------------------------------------------------------------------BREAKFAST

Snack

Lunch

Snack

Dinner

-------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

TWLA

Day 5

-------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

TWLA

Day 6

------------------------------------------------------------------------------------------------------------------------------------------------------------------------------BREAKFAST

Snack

Lunch

Snack

Dinner

--------------------------------------------------------------------------------------------------------------------------------------------------BREAKFAST

Snack

Lunch

Snack

DINNER

-------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

TWLA

Day 7

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WORK OUT PLAN


FOR WOMEN
FitIndya
Fitness Market Place

--------

WEEK
1-6

--------

Monday :

----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

Days

WORKOUT

-------------------------------------------------------------------------------------------------------------------------------------------

1. Warm up
10 minutes- slow walking
10 minutes brisk walking

-------------------------------------------------------------------------------------------------------------------------------------------

CHEST

1. Dumbbell Bench Press


1 sets

20 reps

2. Dumbbell Flies
1 sets

20 reps

-------------------------------------------------------------------------------------------------------------------------------------------

BACK

1. Wide Grip (Lat.) Pulldown


1 sets

20 reps

2. Seated Rows
1 sets

20 reps

-------------------------------------------------------------------------------------------------------------------------------------------

TRICEPS

1. Triceps PushDown
1 sets

20 reps

-------------------------------------------------------------------------------------------------------------------------------------------

BICEPS

1. Standing Dumbbell Curls


1 sets

20 reps

-------------------------------------------------------------------------------------------------------------------------------------------

LEGS

1. Leg Press
1 sets

10 reps

2. Leg Extension
1 sets

10 reps

3. Leg Curl
1 sets

10 reps

----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

Days

WORKOUT

Wednesday :

------------------------------------------------------------------------------------------------------------------------------------------- --------

1. Warm up
10 minutes- slow walking
10 minutes brisk walking

------------------------------------------------------------------------------------------------------------------------------------------- --------

CHEST

1. Dumbbell Bench Press


1 sets

20 reps

2. Dumbbell Flies
1 sets

20 reps

------------------------------------------------------------------------------------------------------------------------------------------- --------

BACK

1. Wide Grip (Lat.) Pulldown


1 sets

20 reps

2. Seated Rows
1 sets

20 reps

-------------------------------------------------------------------------------------------------------------------------------------------

TRICEPS

1. Triceps PushDown
1 sets

20 reps

-------------------------------------------------------------------------------------------------------------------------------------------

BICEPS

1. Standing Dumbbell Curls


1 sets

20 reps

-------------------------------------------------------------------------------------------------------------------------------------------

LEGS

1. Leg Press
1 sets

10 reps

2. Leg Extension
1 sets

10 reps

3. Leg Curl
1 sets

10 reps

Friday :

----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

Days

WORKOUT

-------------------------------------------------------------------------------------------------------------------------------------------

1. Warm up
10 minutes- slow walking
10 minutes brisk walking

-------------------------------------------------------------------------------------------------------------------------------------------

CHEST

1. Dumbbell Bench Press


1 sets

20 reps

2. Dumbbell Flies
1 sets

20 reps

-------------------------------------------------------------------------------------------------------------------------------------------

BACK

1. Wide Grip (Lat.) Pulldown


1 sets

20 reps

2. Seated Rows
1 sets

20 reps

-------- -------------------------------------------------------------------------------------------------------------------------------------------

TRICEPS

1. Triceps PushDown
1 sets

20 reps

-------- -------------------------------------------------------------------------------------------------------------------------------------------

BICEPS

1. Standing Dumbbell Curls


1 sets

20 reps

-------- -------------------------------------------------------------------------------------------------------------------------------------------

LEGS

1. Leg Press
1 sets

10 reps

2. Leg Extension
1 sets

10 reps

3. Leg Curl
1 sets

10 reps

--------

WEEK
6-12

--------

Monday :

----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

Days

WORKOUT

-------------------------------------------------------------------------------------------------------------------------------------------

1. Warm up
10 minutes- slow walking
10 minutes brisk walking

-------------------------------------------------------------------------------------------------------------------------------------------

CHEST

1. Barbell Bench Press


1 sets

20 reps

2. Dumbbell Flies
1 sets

20 reps

-------------------------------------------------------------------------------------------------------------------------------------------

BACK

1. Close Grip (Lat.) Pulldown


1 sets

20 reps

2. Seated Rows
1 sets

20 reps

-------------------------------------------------------------------------------------------------------------------------------------------

TRICEPS

1. Triceps Kick back


1 sets

20 reps

-------------------------------------------------------------------------------------------------------------------------------------------

BICEPS

1. Standing barbell Curls


1 sets

20 reps

-------------------------------------------------------------------------------------------------------------------------------------------

LEGS

1. Air squats
3 sets

10 reps

2. Leg Extension
1 sets

10 reps

Days

TUESDAY :

WORKOUT

20 minutes cardio
(Treadmill on a speed of 7-8)
20 Minutes cycling
(stationary)- high intensity

----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

Days

WORKOUT

Wednesday :

-------------------------------------------------------------------------------------------------------------------------------------------

1. Warm up
10 minutes- slow walking
10 minutes brisk walking

-------------------------------------------------------------------------------------------------------------------------------------------

CHEST

1. Barbell Bench Press


1 sets

20 reps

2. Dumbbell Flies
1 sets

20 reps

-------------------------------------------------------------------------------------------------------------------------------------------

BACK

1. Close Grip (Lat.) Pulldown


1 sets

20 reps

2. Seated Rows
1 sets

20 reps

-------------------------------------------------------------------------------------------------------------------------------------------

TRICEPS

1. Triceps Kick back


1 sets

20 reps

-------------------------------------------------------------------------------------------------------------------------------------------

BICEPS

1. Standing barbell Curls


1 sets

20 reps

-------------------------------------------------------------------------------------------------------------------------------------------

LEGS

1. Air squats
3 sets

10 reps

2. Leg Extension
1 sets

10 reps

Days

Thursday :

WORKOUT

20 minutes cardio
(Treadmill on a speed of 7-8)
20 Minutes cycling
(stationary)- high intensity

--------

--------

Friday :

----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

Days

WORKOUT

-------------------------------------------------------------------------------------------------------------------------------------------

1. Warm up
10 minutes- slow walking
10 minutes brisk walking

-------------------------------------------------------------------------------------------------------------------------------------------

CHEST

1. Barbell Bench Press


1 sets

20 reps

2. Dumbbell Flies
1 sets

20 reps

-------------------------------------------------------------------------------------------------------------------------------------------

BACK

1. Close Grip (Lat.) Pulldown


1 sets

20 reps

2. Seated Rows
1 sets

20 reps

-------------------------------------------------------------------------------------------------------------------------------------------

TRICEPS

1. Triceps Kick back


1 sets

20 reps

-------------------------------------------------------------------------------------------------------------------------------------------

BICEPS

1. Standing barbell Curls


1 sets

20 reps

-------------------------------------------------------------------------------------------------------------------------------------------

LEGS

1. Air squats
3 sets

10 reps

2. Leg Extension
1 sets

10 reps

Days

SATURDAY :

WORKOUT

20 minutes cardio
(Treadmill on a speed of 7-8)
20 Minutes cycling
(stationary)- high intensity

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