Hidden secret gym exercise tips and step by step gym exercise routine famous bodybuilder in the world

Train and eat like Yatinder Singh one of the best Indian Bodybuilder

Picture: Bodybuilder showing their Pose, Strategy and Technique

Best of workout strategy First Day at Gym and Workout for Beginners by Yatinder Singh healthbestfit.com for more updates.

Best triceps workout tips

Do kickback workout by using cable. Go to the Bent position and hold the cable by one hand and pull it in back position.

What you do by using a single bench

You can do bench press, pull over, concentration curl, triceps dips and single arm overhead triceps extension and lying triceps extension, chest fly, support pushup etc. So, a bench is very important for workout.

Why music is important during workout

Make gym workout is like a games and more fun. Actually workout in the gym is hard. So, during workout you should listen music.

You need a headphone and a mobile phone to listen music. visit my music pages. Copy my website link during workout and see how to workout with visit music pages. However, don't forget using gym belt, wrist support and gloves and knee support during heavy workout to avoid injury. And most importantly don't scare about little pain. Because it will automatically reduced after one day.

I would advise you to take suggestions from the trainer in your gym and ask them what exercises you should perform and how to start as it is your first day at the gym.

Describing above-mentioned Video

The first thing to do when you enter the gym is stretching. Stretching is important because before performing any exercise you want to prepare the muscle group to perform the exercise.

Secondly, you need to make sure that you aren’t suffering from any joint pain. I will start with the stretching of my neck. Rotate your neck. 4-5 times anticlockwise. 4-5 times clockwise. Next for your shoulders. 5-6 times clockwise. 5-6 times anticlockwise.

Next full circular rotation. 4-5 times front. 4-5 times opposite. This will let you know of any shoulder or neck pains you might be suffering from. Similar with wrists, 4-5 times clockwise. 4-5 times anticlockwise. Next, open your feet a bit and get balanced and do this 4-5 times.

While doing stretching you should make sure that you aren’t suffering from any joint pain. Next, bring your feet together and rotate your waist. 4-5 times clockwise. 4-5 times anticlockwise.

Next, widen your feet once more and slowly go down. Stretching your hamstrings a bit. Then do this 4-5 times. After this take some back support like I am taking support from this machine here and just pull your knees up. Try to do your maximum. Just hold it there and count till three. Relax. Hold your other knee. Count three and relax. Repeat three to four times with each leg. Now using the same machine or anything else, take some support because it is your first day and you might face some balancing issues.

Now hold your toes behind. No need to stretch a lot, Just hold and count 1, 2, 3. Repeat with the other leg and just hold it 1, 2, 3. 3-4 times with each leg. With this, your full body stretching will be complete. If you want to know how much time should all of this take? It should take you 5-8 minutes to do stretching. Now we will move to all exercises you should perform. After stretching the first exercise I am going to perform is push-ups. Push-ups is a very useful exercise for your upper body development and this is the first exercise you should do if it is your first day in the gym. So watch how to correctly perform this exercise.

Workout and Diet for Beginners Complete Guide to Gym Yatinder Singh visit healthbestfit.com

Generally, people perform push-ups holding their body on their hands and toes. But as it is your first day in the gym and even if you can perform it like this, I would suggest you shouldn’t because lets’ say you will perform 5-6 exercises, so you need to save energy for all of them.

That’s why I would suggest you perform push-ups with both your knees placed on the ground.

Cross both your knees behind and keep your hands like you would in a normal push up.

Slowly go down in a controlled way and come back up slowly. Whenever you come up, breathe out. Target your chest muscle as it is the working muscle. Slowly go down. Slowly back up and breathe out. Also, keep in mind that your back should be straight throughout and not bent inwards or outwards. I will not tell about the number of repetitions here because If I say you need to do two sets of 15 reps or 2 sets of 20 reps and your strength is not that much and are not able to perform that many repetitions and keep trying to do them a lot of your energy will be used just for push-ups and you won't be able to perform further exercises very well.

To perform according to your capacity, you can do 5, 7 or even 10. But according to the first day, you should do a maximum of 10, no more than that. and two sets would be more than enough. After push-ups, the next exercise that I will perform is lat pulldown and in this exercise, my target is to train my back muscles. Hold the grip a little wider than your shoulders. Pull slowly. Then release slowly. Whenever you release, keep in mind that you cannot lift your shoulders too much. When you pull the bar, pull it completely, hold it for a second and try to squeeze your upper back and release it slowly.

Breathe out when you pull. Also when you pull, you should not bend too much. Try to sit straight.

This pad is here for your support so do adjust it according to your height. And if you want to know more details about this exercise, you can watch our back workout see the above mentioned video. There you will find details about this exercise. Next exercise which I am going to perform is the flat bench dumbbell press.

As it is your first day so along with knowing how to perform this exercise you need to know how to pick up the weight and how to keep it down. Before starting the exercise, you need to hold the dumbbells from the center and keep them on your thighs.

The Perfect Workout and Tips to Lose Weight within 21 Days by Yatinder Singh

A lot of people have demanded to make an article with video on weight loss. So I described with video attached to clear understanding. So here we are, I will share with you a workout schedule for weight loss.

And please watch above mentioned video till end because at last I will share a few tips which will help you in this weight loss journey. Let’s start the article. In this article with video mentioned above, we will do 5 compound movements and in each compound movements we will do one exercise in super sets.

This exercise will help you in gaining heart rate and core strengthening. And at the end of workout, we will do finisher exercise. This workout will help you in weight loss and strength building. You only have to follow this workout for 21 days to see the best results. First, we will do squat super set with skipping. We will do weighted squats here, so put weight in one time.

As soon as you will complete your 10 repetitions, without break you will do kettlebell swing for 30 secs. In which you will widen your legs and sit in a squats position And as you straighten your knees. you will lift the kettlebell up. Alternately, you can do it by using dumbell.

Picture: Kettlebell Swing

You should have a good rhythm while doing it. Next, we are doing 10 repetitions of incline dumbbell press with 30 secs of plank. For doing this you have to lay down, maintain your back and take dumbbells down slowly And then lift them up And breath out, Slow and steady And then without taking any break will do plank.

Picture: Plank Position

During plank position, you can try to legs up I mean right leg up and then simultaneously left leg up is also a good workout for fat loss.

Do the normal breathing while doing it. Fifth we are doing bent over row with load and carry. When we will do bent over row with curl grip instead of normal grip. Stand straight. You will be bent from knee soft pelvic bone And try to put bars near your lower abs.

Picture: Bent over row is mainly for back workout but it also works for your core and arms

Lift it up and breath out. As soon as you will complete 10 repetitions you will put down the weight And you will need two dumbbell. Dumbbell’s weight must be heavy And you will hold both the dumbbell like this And you will start walking from here but your chest must be lifted and core tight And will take small steps but walk fast. Do it for 30 secs.

Last, we will do finisher exercise which will be burpee. You have to do 20 repetitions of this.

So, you should have completed your 1 round and you have to perform 3-4 rounds same. Now I will share a few tips which will fasten your weight loss journey.

First is fasted cardio, if you really want to loss the weight then you have to do moderate pace cardio in the morning with empty stomach for 20-30 min.

In cardio, you can do cycling, treadmill, elliptical or breast walk. Empty stomach means you can only drink water And if you want to have additional benefit then don’t eat anything after 30 minutes of cardio. Second is avoid processed sugar. Artificial sugar should be avoid during diet. But you can replace sugar with jaggery, honey and off sugar. In addition to this, whatever packed beverages you consume they also have unnecessary sugar in them

Which you must avoid consuming. Third is Eat less more often. This means don’t eat much in one time. Divide your whole day meals in 4-5 parts And in every meal please make sure that the big portion must be of salad or green meals.

You have to very careful about your posture while doing squats. Your back should straight and knee little bended. Do it in a control and rhythmic way.

As soon as you complete your 10 repetitions put down the bar And will perform skipping for 30 secs.

Second, you can start do push press with jumping jacks which is shown in the video above.

You will need a bar for push press almost like military's press or shoulder press, You will lift it like the video above, and then up. Whenever you lift the bar breath out. Again, focus on your rhythm and control And as soon as you complete your 10 repetition you will do jumping jacks without taking any break for 30 secs.

In third set we will do two exercise which will be dead lift and kettlebell swing. First, we will do dead lift. You should wear gym belt and gloves or grips to hold the bar tightly where your chest lift and core or abs tight, knee soft or little bended and will go down slowly And then will go up and breath out. However, you also can do it by normal breathing. and slowly go down.

6 Beginner Gym Mistakes Stop Doing This At Gym Yatinder Singh visit share healthbestfit.com

Second would be of protein and third would be carbohydrates.

Fourth tip is drink partially juice. If you can drink parsley juice at anytime of the day, it would be beneficial for you. Now the recipe to make parsley juice is to take handful of parsley, two handful of spinach and a ginger, mix all this in grinder with one glass of water and then drink it.

Fifth tip is stay hydrated. Means you have to drink a lot of water in a day. Like 4–5-liter water And if you drink green tea in a day which would be beneficial for you. Last tip but not the least is deep sleep.

Means you have to take 7-8 hours. deep sleep which is necessary for you. And the right time of sleep is 10pm-6am. When you take a deep sleep, you stress hormones get reduced which helps you in losing weight. After following this workout schedule for 21 days do let me know whether you get any results or not.

Conclusion:

Before doing any types of workout you should do warmup and pushup and if you want to weight loss more I have another idea which is Kick Boxing for at least 20 minutes.

Picture: Kick boxing for weight loss getting huge result Pre workout

In addition, you can drink warm water with apple cider vinegar (no more than one spoon) with lemon and ginger in empty stomach in the morning before 30 minutes of breakfast. Remember, vinegar is strictly prohibited who have any diseases. So, consult with your doctor before doing hard workout and eat apple cider vinegar. Just one spoon apple cider vinegar in a glass of water not every day 3 days in a week and use straw during drink water. I like compound workout like cardio and heavy weights together. Try to workout like music party. So, you must listen music and I have some music pages where you you can visit and also download some music from my gym workout music page. Most of the boys and girls have phycological problem during workout like heart burn or heart pain. Actually it may not be heart problem, it is a muscle pain because you did not warmup and stretching properly before workout. Skipping, Jumping jack, Swimming are also best weight loss exercises.

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