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‘3’ Types of Fitness level :

We all know in today’s generation we want to be a fit or build a body.

But some people don’t know about the level of fitness. And because of not having any knowledge of fitness or there level, they get injury.

So, let’s talk about the level of fitness. There are ‘3’ types of level in fitness world are as follow:1) beginner level2) intermediate level3) advanced level

So, let’s talk about the levels in a deep.

1] Beginner level : A person new to training with weights, geriatric or an individual with below average fitness levels can be termed as a beginner. The goal of the training program here would not be to cause wear and tear to induce hypertrophy, as much as to form neurological pathways. The trainee will be assigned intermediate level program once he becomes efficient in handling the weight. Typically this program would be Full body weight training on alternate days and Endurance training on alternate days. The weight lifted will be a 20 RM weight but the trainee will stop at 15 reps.

2] Intermediate level : A person training at intermediate level should have a fair amount of neurological coordination and thus can be exposed to a higher intensity. Here, since the intensity is increased the person would need a higher recovery time. Thus the trainee could be assigned upper body/lower body workouts on alternate days followed by endurance and abs training on alternate days. The trainee will train the same body part every 5th day. Abs workout should not precede lower body day as the soreness in the core muscles would not allow for an optimal lower body workout. At this level, reps should be performed till failure.

3] Advanced level : At an advanced level, a trainee is quite experienced to subject himself to a higher intensity. Every person starting off from a beginner level should aspire to reach this level. On an average, it will take 1-2 years of consistent training to reach this level. Human bodies are meant to work in synergy to get tasks done, we are meant to push, pull, carry and standup with objects. Including exercises that are compound and unsupported in a program has the most relevance to GPP of an individual. Thus it is only prudent to follow a training split based on a push/pull and lower body routine. This routine will allow for not more than one day of training to eachmuscle group which avoids any training overlap. In this program, the trainee can subject himself to an intensity which calls for 6-12reps till failure per set. On cardio days the trainee should do High-Intensity Interval Training (HIIT) for 20-30 mins.

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Which position you are at???

So, It’s crucial to know Which we discussed in previous articles Progress towards Don’t doubt yourself Be able to do

How to know at which position you are at?

whether you are new in this world of fitness or experienced, we all have to start or be consistent for maintaining sound body.
As we all know there’s always room for improvement .Your fitness ability lies…when to take up more intense workout So let’s see what we can do here are some tips to help you out .

1.Determine:First you need to determine where your training experience level is before you can begin to put the specifics into your ideal fitness routine. You need to determine if your fitness level would be considered beginner, intermediate, or advanced. Knowing which level you’re at currently will help determine what exercises are appropriate for you and can be do safely without any injury. It’s all relevant to know what type of routine or exercises you’re doing and at what intensity level you are performing them at.

2.You need to decide where your fitness level lies:

We know that there are 3 types of level are there in fitness world which we were discuss in last article. So, now we will talk about the differences between the three fitness levels came from modification to make an exercise easier and how to progress to more intense exercises. So, first you need to know what you are capable of doing and what works best for you.

Don’t concern yourself with fitness standards suggesting what you “should” be doing or able to do. Everyone has strengths and weaknesses that can be improved at every level. When referring to a beginner, intermediate, and advanced individual, the level of intensity is attributed to experience, knowledge, and time spent achieving specific fitness attainments. Knowing your body and being comfortable performing exercises in a specific workout style is what makes the levels of difficulty attainable or not.

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BEGINNER WORKOUT PLAN

Guys in a previous two articles we discussed what is the three-level of fitness? And how to know your exact position in three fitness level? So, I guess now you got your exact position So, now you have the curiosity to workout and also you want to know the workout plan for beginners So my fellow people ,I am here to guide you through this fitness journey.Which I prefer. So let’s dig into beginner’s level.

What to do?

Never skip a workout
Never use the word ‘later’
Always thing positive( It will take time but it will show you a result)
Choose your perfect time and also choose the time which suits you
Stick to your perfect workout plan

What not to do?

You plan a workout, but you don’t want to spend too much time on it
You really want to work out regularly, but you aren’t motivated enough to exercise
Whenever you start don’t expect too fast, as we all know slow and steady wins the race
Don’t doubt yourself while working out, because you already have stepped up, now don’t look back, believe in yourself

Before workout1)Shoulder/chest stretch2)kneeling hip flexor stretch
After Workout
1)Downward dog2)cobra stretch
2 weeks of workout plan for beginners.

1st day/8th day	3rd day/10th-day	5thday/12th day
Hindu pushups(3×8)	Abdominal crunches(3×10)	Hindu pushups(3×9)
Knees pushups(3×8)	Mountain climber(30sec)	Knees pushups(3×9)
Wide pushups (3×6)	leg raise (3×8)	Perfect pushes(3×8)
Diamond pushups (3×5)	Russian twist(3×10)	Wide pushups(3×6)
Jumping Jack (30 sec)	Plank(30 sec)	Diamond pushups(3×6)

Always do extra 1 reps.
This workout plan is for both genders.

So, My friends, you got the beginner workout plan of 2 weeks. So, start small and get a big result. there are many body transformation stories and you could be the next success story!So, what are you waiting for?

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Intermediate level:

INTERMEDIATE WORKOUT PLAN

Hey! My fellow people ,In the previous article, we discussed beginner level and as well as what to do and what not to do. Also, I gave the 2 weeks workout beginner plan. And I guess you would have begun the workout. So, if you have started then already you had put your first foot on the moon. And if you have not then seriously it’s taking you nowhere. So, now let’s move on to the intermediate workout plan. So, In this article we are going to discuss 1)what is an intermediate level?2)Do’s and don’ts4)Stretching5)2 weeks workout plan6)Tips
So, let’s dig into intermediate level

So you want to start an intermediate level workout, but you know that we can’t leave the house?
No problem! Guys
I am always here for you. You can do the workout at home and I am here to give the workout plan and tips
So, What is an intermediate level? So, intermediate level, in short, we can say that you are capable to do beginner workout easily and also you have gained your stamina.

Do’s :

1)You should stick to your plan.2)You should follow a diet plan properly(if you want a diet plan then comment down.)3)Doing relevant exercises.

Don’t :

1)Never ever skip the workout plan.2) Never be lethargic when it comes to exercise.3) Don’t expect fast outcomes.

So, let’s move towards the workout plan.

So, now moving towards a workout plan you want to do stretching.

Stretching

Before workout
1)shoulder/chest stretch
2)kneeling hip flexor stretch
After workout
1)Downward dog
2)cobra stretch
So, I am providing you with the intermediate workout program.
intermediate workout programDaysExercisesMondayChest+triceps+shoulder
Tuesdayback+ arms Wednesday Off Thursdaylegs+ abs Friday chest+triceps+shoulder Saturday back+arms Sunday Off

So, this is the exercises of a body part which we want to do on the following days
In this also you want to follow the 2-week plan.

So, moving to the exercises of a specific body part

Chest

1)Hindu pushups1st week=(3×15)2nd week=(3×20)
2)Modified pushups1st week=(3×12)2nd week =(3×17)
3)Wide pushups1st week = (3×10)2nd week =(3×15)
4)incline and decline pushups1st week=(3×12)2nd week=(3×15)
5)Burpees1st week =(3×10)2nd week =(3×15)

Triceps

1)floor triceps dips1st week=(5×15)2nd week=(5×20)
2)Diamond pushups1st week=(3×10)2nd week=(3×15)
3)Triceps kickbacks1st week=(3×15)2nd week=(3×20)

Back

1)Hindu pushups1st week=(3×15)2nd week=(3×20)
2)Modified pushups1st week=(3×12)2nd week =(3×17)
3)Burpees1st week =(3×10)2nd week =(3×15)
4)Hover pushups1st week=(3×15)2nd week=(3×20)
5)Supine pushups1st week=(3×15)2nd week= (3×17)

Shoulder

1)Hindu pushups1st week=(3×15)2nd week=(3×20)
2)Modified pushups1st week=(3×12)2nd week =(3×17)
3)Burpees1st week =(3×10)2nd week =(3×15)
4)Pick pushups1st week=(3×15)2nd week=(3×17)
5)Inchworms1st week=(3×15)2nd week=(3×17)

Arms

1)Hindu pushups1st week=(3×15)2nd week=(3×20)
2)Modified pushups1st week=(3×12)2nd week =(3×17)
3)Burpees1st week =(3×10)2nd week =(3×15)
4)Leg barbell curl leg1st week=(3×15)2nd week =(3×20)5)Leg barbell curl right 1st week=(3×15)2nd week =(3×20)
6)Military pushups1st week=(3×15)2nd week =(3×18)
7)Modified pushups low hold1st week=(3×15)2nd week=(3×20)

Legs

1)Burpees1st week =(3×10)2nd week =(3×15)
2)squads1st week=(5×15)2nd week=(5×20)
3)Jumping squads1st week=(3×15)2nd week=(3×20)4)lunges1st week=(3×15)2nd week=(3×20)5) calf raise1st week=(3×25)2nd week=(3×30)

Abs

1)Sit-ups1st week=(3×20)2nd week=(3×25)2)Side bridges left and right1st week=(3×20)2nd week=(3×25)3)Abdominal crunches1st week=(3×20)2nd week=(3×25)
4)V-up1st week=(3×12)2nd week=(3×15)
5)Russian twist1st week=(3×20)2nd week=(3×25)
6)Plank1st week(30sec)2nd week(45sec)

Actually, I gave you the Hindu pushups more time because it is a very effective exercise in the fitness world and it will give you the best outcome . So, You have already stepped your first foot on the moon all the best for further healthy success and Feel free to mail me your queries or comment down.

Advanced level :

Hey! My fellow people,In the previous article, we discussed Intermediate level and as well as do’s and don’t. Also, I gave the 2 weeks workout beginner plan as well as Intermediate plan. And I guess you would have begun the workout. So, if you have started then it’s great. So, now let’s move on to the Advanced workout plan. So, In this article we are going to discuss 1)what is an Advanced level?2)Do’s and don’ts4)Stretching5)2 weeks workout plan6)Tips
So, let’s dig into Advanced level

So you want to start an advanced level workout.
No problem! Guys
I am always here for you. You can do the workout at home and I am here to give the workout plan and tips
So, What is an Advanced level? So, Advanced level, in short, we can say that you are capable to do beginner level as well as Intermediate level easily and also you have gained more stamina and you can do more reps and sets.

Do’s :

1)You should stick to your plan.2)You should follow a diet plan properly(if you want a diet plan then comment down.)3)Doing relevant exercises.

Don’t :

1)Never ever skip the workout plan.2) Never be lethargic when it comes to exercise.3) Don’t expect fast outcomes.

So, let’s move towards the workout plan.

So, now moving towards a workout plan you want to do stretching.

Stretching

Before workout
1)shoulder/chest stretch
2)kneeling hip flexor stretch
After workout
1)Downward dog
2)cobra stretch
So, I am providing you with the advanced workout program.
Advanced workout program

Days	Exercises
Monday	Back+Shoulder+Abs
Tuesday	Off
Wednesday	Legs+Abs
Thursday	Off
Friday	Chest+Arms
Saturday	Back+Arms
Sunday	Off

So, this is the exercises of a body part which we want to do on the following days
In this also you want to follow the 2-week plan.
Always do 1 extra rep.

So, moving to the exercises of a specific body part

Chest

1)Hindu pushups1st week=(5×15)2nd week=(5×20)
2)Modified pushups1st week=(5×12)2nd week =(5×17)
3)Wide pushups1st week = (5×10)2nd week =(5×15)
4)incline and decline pushups1st week=(5×12)2nd week=(5×15)
5)Burpees1st week =(4×10)2nd week =(4×15)

Triceps

1)floor triceps dips1st week=(7×15)2nd week=(7×20)
2)Diamond pushups1st week=(5×10)2nd week=(5×15)
3)Triceps kickbacks1st week=(7×15)2nd week=(7×20)

Back

1)Hindu pushups1st week=(5×15)2nd week=(5×20)
2)Modified pushups1st week=(5×12)2nd week =(5×17)
3)Burpees1st week =(4×10)2nd week =(4×15)
4)Hover pushups1st week=(5×15)2nd week=(5×20)
5)Supine pushups1st week=(5×15)2nd week= (5×17)

Shoulder

1)Hindu pushups1st week=(5×15)2nd week=(5×20)
2)Modified pushups1st week=(5×12)2nd week =(5×17)
3)Burpees1st week =(4×10)2nd week =(4×15)
4)Pick pushups1st week=(4×15)2nd week=(4×17)
5)Inchworms1st week=(5×15)2nd week=(5×17)

Arms

1)Hindu pushups1st week=(5×15)2nd week=(5×20)
2)Modified pushups1st week=(5×12)2nd week =(5×17)
3)Burpees1st week =(4×10)2nd week =(4×15)
4)Leg barbell curl leg1st week=(5×15)2nd week =(5×20)
5)Leg barbell curl right 1st week=(5×15)2nd week =(4×20)
6)Military pushups1st week=(5×15)2nd week =(5×18)
7)Modified pushups low hold1st week=(5×15)2nd week=(5×20)

Legs

1)Burpees1st week =(4×10)2nd week =(4×15)
2)squads1st week=(7×15)2nd week=(7×20)
3)Jumping squads1st week=(5×15)2nd week=(5×20) 4)lunges1st week=(4×15)2nd week=(4×20)
5) calf raise1st week=(5×25)2nd week=(5×30)

1)Sit-ups1st week=(5×20)2nd week=(5×25)
2)Side bridges left and right1st week=(5×20)2nd week=(5×25)
3)Abdominal crunches1st week=(7×20)2nd week=(7×25)
4)V-up1st week=(5×12)2nd week=(5×15)
5)Russian twist1st week=(5×20)2nd week=(5×25)
6)Plank1st week(50sec)2nd week(60sec)

Actually, I gave you the Hindu pushups more time because it is a very effective exercise in the fitness world and it will give you the best outcome

So, You have already got a beginner workout plan, intermediate workout and now I have put the advanced level workout. And I wish you to make your own novel and all the best for further healthy success and feel free to mail me your queries or comment down.

Yoga

When you hear the word ‘Yoga’. What do you think? I guess some people know very well about yoga, some might have half knowledge about it and some may be unaware. So, let’s take the topic of yoga and discuss all the informative things .In this article, we are going to discuss1)What is the actual meaning of yoga?2)Its importance in daily life. 3)Why yoga is good for us?4)What is the main purpose of yoga?5)What are the benefits of yoga?6)Some famous people’s views on yoga?7)How yoga is important in the fitness world? So, at last, we will see the World International Yoga day as well as we will cover the top 20 countries and their yoga dates .So, we are going to cover these eight topics in this article .Ready for some knowledge, let’s begin then!

What is the actual meaning of yoga?

The word ‘Yoga‘ is derived from the Sanskrit root ‘Yuj’, meaning? ‘to join‘ or ‘to yoke‘ or ‘to unite‘. As per yogic scriptures, the practice of yoga leads to the union of individual consciousness with that of the Universal Consciousness, indicating a perfect harmony between the mind and body, Man & Nature.

How it is important in daily life?
Yoga is a system of practice consists of four levels of development in the areas of health :1)Physical2)Mental3)Social4)Spiritual

When the body is physically, mentally, socially as well as spiritually healthy then the mind of that person is clear, focused and stress is under control if these thinks are controlled then the person living perfectly in day to day life.

Why yoga is good for us?

Actually, yoga gives us strength, flexibility, and mind-body awareness. Yoga helps you to stay flexible and stronger without putting stress on your joints. By yoga, we get one extra benefits of a mind-body approach that can help you to relax and energise and also control our mind. If women are pregnant, yoga can help to keep you relaxed and stronger.

What is the main purpose of yoga?

The main purpose of yoga is to foster harmony in our body, mind, and environmental. Because it’s consist of four levels1)physical2)mental3)socialAnd4)spiritual The yoga process a complete system physical, mental, social, and spiritual development. For many generations to generation, this philosophy was passed, from the master to the student.

What are the benefits of yoga?

In yoga, many benefits are there but we will cover the top 10 benefits of yoga are as follow:1)Improves Flexibility2)Builds Strength3)Increases Muscle Tone4)Improves Balance5)Supports Joint Health6)Prevents Back injury7)Improves Breathing rate8)Fosters Mental Calmness9)Reduce the stress level10Help to increases self-confidence

Some famous people’s views on yoga?

1)Gisele Bundchen

On top of her daily exercise, supermodel Gisele Bundchen stays in shape with the help of yoga. Bundchen started doing yoga at the age of 12th, the same age she started doing Kenpo and Tai Chi. She practices the ‘Anusara yoga’ every morning and links it with meditation and healthy eating.

2)Gwyneth Paltrow

Although not a morning person, Gwyneth Paltrow sees to it that she wakes up early at morning 4:30 am to practice yoga. The 41-year old star practices yoga every morning for six days a week. She’s also narrated to have said this about her practice:
“Yoga has completely changed me. I try to do it every day, and the effect is amazing. It’s not just during the hours that I’m practising. It’s about how it filters through into the rest of my life. It makes all the other bullsh*t dissipate. Who I am has emerged, and everything else has gone by the wayside.”