***Fitness Thread of DesiDime*** - A-Z about Fitness, Weight loss, Muscle Gain, Healthy Tips and Much more...

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3 pairs of gym gloves @ Rs. 500/-

where are you from these days

Chirag wrote:

where are you from these days

coming back to DD after some 5 days….i was busy with my personal works for some days, so couldn’t able to reply you….So soon you can expect some new posts from me….stay tuned….:)

jha.french wrote:

Been away for few days on vacations and had missed few topics of this thread but just now covered all and they are awsme as always !! Bravo !!
Would really appreciate if you would consider adding some weight loose facts and factors ) and also I have two query for you :

1. How much calorie one should burn ideally while doing the gym ? I am almost burning 600 Kcal per day by running and seeing significant changes but not very much sure If I am doing it right way.

2. My body weight is 75 kgs and I have a small beer belly also , my height is 5’10’’, Am I overweight ? I searched the answer to this question on google but every site has a different parameter.

Thanks in advance and keep the great work up !!
Cheers !!

I’m happy to see some series of questions being asked in this thread…but i’m really sorry for this late reply…

first of all…thanks for your kind words bro….follow this thread regularly…i will surely add weight loss posts and exercises…

answer for your 2 queries:

1.) Calorie burn - i can’t really say how much calorie one should burn …its really hard…it depends on your level of daily activity (e.g. type of work) , your body type and calorie intake …. but for simple maths…. if you want :

To Loose Weight —> Consume 6 small meals a day —> you should consume lesser calories than you burn i.e. if you take some 400 kcal of food , you should be able to burn 600-800 kcal by exercising….this way your body would go in Calorie deficit condition, thus it will try to utilize your Fat to take energy, fat loss —> weight loss —> simple

beware —→during weight lose, you may loose some muscles too….so try to consume protein every day to retain your muscle….

to gain weight —> Consume 6 small meals a day —> you should consume more calories than you burn i.e. if you burn 400 kcals with exercises, consume 600 kcals ….. this 600kcals need not be a burger, pizza ….it can be from lean meat, chicken, peas, panneer, vegetables etc….always try to consume atleast 1 protein food in your meal…

2.) your body weight 75kgs —> r u over weight ??? —>this data is little inadequate to analyze, i want your height, and age too….
if you are 6 ft, 75 kgs is ideal weight, so no worry…..but anyway if your body is filled with fat rather muscles, you have to worry…:P

so better try to measure your body fat first and its the best way to analyze your body….

Beer Belly??? - i guess you have visceral fat storage in your abdomen….so better act fast, before your small beer belly bulges out…..if you are consuming alcohol, try to limit it down to minimum….try to have healthy diet, burn more calories..

i will explain more about the abdominal exercises soon….and follow this thread…

Hi Dimers,
In this post, i’m going to discuss about one of the most important things ever…its Body Fat

Body Fat:

Everybody has a fat storage in their body, so Bodyfat % is the important component to distinguish a body….I guess you can see that clearly in the picture below:

Body fat% —>> total weight of fat in your body/ total weight of your body

Fat Body:

Athlete Body:

From the pics above, the body fat of both of them are clearly visible….The Fat body is fully covered with Fat, so he would have high Body fat % obviously with beer belly…:( The Athlete body burned the maximum fat during their hectic training…so all his muscles are clearly visible without any trace of body fat….

So does all of us have a 6 pack abdominals???
The Answer is yes and No..:P LOL…all of us have a good abdominal muscles(may be 6 packs too) , but most of the abdominal part is covered with fat, so if you could burn out the fat in abdomen(its not easy),and with abdominal exercises, your 6 pack will be visible….Diet is the most important thing to build a good looking abdominal …. so consume healthy food, take a very limited amount of fat in ur diet…There are healthy fats like Olive oil, Avocado, cod liver oil etc….so try to consume limited quantities of good fat in ur regular diet…

The majority of your body fat gets stored in the abdominal region, so burning ur stubborn abdominal fat needs hard work, dedication , diet and proper training.

so here are the Body fat charts, which could help you to estimate your body:

So How to measure your body fat???

its easy, just go the link below, enter the details of your body specs(i preferred tape measurement method), it has a good body fat calculator and you can measure your body fat in several ways….Enjoy..

http://www.linear-software.com/onlin...ml

IMPORTANT NOTE:
I want the dimers who read this thread regularly to measure your body fat and post the exact body fat of yours here in this thread….Don’t feel shy, just feel confident to bring down your body fat % soon….

I have 8.3% body fat according to the report….so my abdominal muscles are clearly visible with less fat..:)

I’ve heard that Rajini Kanth would have 0% body fat even when he is about the size of wrestler Big show…:P haha….just for fun…

Keep posting brother… and I will surely post my fat% soon

karma karma karma
thanks for posting

oli.ferns759 wrote:

karma karma karma
thanks for posting

haha…thanks oli bro…i’m really happy to see you in this thread atlast…:) In this week, i will post a lot of stuffs related to weight loss….
i guess there are a lot of people…working their way to weight loss…i try to guide them..:)

aVeNiR wrote:

Keep posting brother… and I will surely post my fat% soon

wah….really a great attitude….i want more people like you posting their body fat % here…..even its gonna be 25% of body fat….you can still bring it down to 6-9% of body fat with proper workout methods..:)

Dimers…this week, i try my best to post the tips related to “weight loss” do watch this thread regularly…..all the best…:) want to see some dimer getting transformed and motivated with the help of this thread, it’s my aim…..feel free to share some tips to improve this thread too….:)

good one bro kkep on continung the good work

Small Change that you can do to lose your weight:

Hi Dimers,
This is the most important post which can follow to reduce your weight, this makes you healthy and good looking….

Follow this thread for more updates…:)

Motivational Picture of the Day:

10 Health Benefits of Mangoes:

Mangoes taste so good that people forget they are also healthy! Discover how the “king of fruits” can help you.
Health Benefits:

1. Prevents Cancer:
Research has shown antioxidant compounds in mango fruit have been found to protect against colon, breast, leukemia and prostate cancers. These compounds include quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methylgallat, as well as the abundant enzymes.

2. Lowers Cholesterol:
The high levels of fiber, pectin and vitamin C help to lower serum cholesterol levels, specifically Low-Density Lipoprotein (the bad stuff)

3. Clears the Skin:
Can be used both internally and externally for the skin. Mangoes clear clogged pores and eliminate pimples. (Read more on page 5.)

4. Eye Health:
One cup of sliced mangoes supplies 25 percent of the needed daily value of vitamin A, which promotes good eyesight and prevents night blindness and dry eyes.

5. Alkalizes the Whole Body:
The tartaric acid, malic acid, and a trace of citric acid found in the fruit help to maintain the alkali reserve of the body.

6. Helps in Diabetes:
Mango leaves help normalize insulin levels in the blood. The traditional home remedy involves boiling leaves in water, soaking through the night and then consuming the filtered decoction in the morning. Mango fruit also have a relatively low glycemic index (41-60) so moderate quantities will not spike your sugar levels.

7. Improved Sex:
Mangoes are a great source of vitamin E. Even though the popular connection between sex drive and vitamin E was originally created by a mistaken generalization on rat studies, further research has shown balanced proper amounts (as from whole food) does help in this area.

8. Improves Digestion:
Papayas are not the only fruit that contain enzymes for breaking down protein. There are several fruits, including mangoes, which have this healthful quality. The fiber in mangoes also helps digestion and elimination.

9. Remedy for Heat Stroke
Juicing the fruit from green mango and mixing with water and a sweetener helps to cool down the body and prevent harm to the body. From an ayurvedic viewpoint, the reason people often get diuretic and exhausted when visiting equatorial climates is because the strong “sun energy” is burning up your body, particularly the muscles. The kidneys then become overloaded with the toxins from this process.

10. Boosts Immune system
The generous amounts of vitamin C and vitamin A in mangoes, plus 25 different kinds of carotenoids keep your immune system healthy and strong.

Eat Mangoes in limited quantity and enjoy the benefits…:)

Best thread

raminjpr319 wrote:

Hi Dimers,
In this post, i’m going to discuss about one of the most important things ever…its Body Fat

Body Fat:

Everybody has a fat storage in their body, so Bodyfat % is the important component to distinguish a body….I guess you can see that clearly in the picture below:

Body fat% —>> total weight of fat in your body/ total weight of your body


Fat Body:


Athlete Body:


From the pics above, the body fat of both of them are clearly visible….The Fat body is fully covered with Fat, so he would have high Body fat % obviously with beer belly…:( The Athlete body burned the maximum fat during their hectic training…so all his muscles are clearly visible without any trace of body fat….

So does all of us have a 6 pack abdominals???
The Answer is yes and No..:P LOL…all of us have a good abdominal muscles(may be 6 packs too) , but most of the abdominal part is covered with fat, so if you could burn out the fat in abdomen(its not easy),and with abdominal exercises, your 6 pack will be visible….Diet is the most important thing to build a good looking abdominal …. so consume healthy food, take a very limited amount of fat in ur diet…There are healthy fats like Olive oil, Avocado, cod liver oil etc….so try to consume limited quantities of good fat in ur regular diet…

The majority of your body fat gets stored in the abdominal region, so burning ur stubborn abdominal fat needs hard work, dedication , diet and proper training.

so here are the Body fat charts, which could help you to estimate your body:





So How to measure your body fat???

its easy, just go the link below, enter the details of your body specs(i preferred tape measurement method), it has a good body fat calculator and you can measure your body fat in several ways….Enjoy..

http://www.linear-software.com/onlin...ml

-——————————————————————————————————————————————————————

IMPORTANT NOTE:
I want the dimers who read this thread regularly to measure your body fat and post the exact body fat of yours here in this thread….Don’t feel shy, just feel confident to bring down your body fat % soon….

I have 8.3% body fat according to the report….so my abdominal muscles are clearly visible with less fat..:)

I’ve heard that Rajini Kanth would have 0% body fat even when he is about the size of wrestler Big show…:P haha….just for fun…

But I wanna fat desperately

+9 karma bro,great post

yeah
I actually saw this thread the first day it was posted but did not dare to enter
Need to loose a bit of weight, but the thought of it sounds scary and demotivating Only good part is I have a motorised treadmill with autoincline at home….now I have to show some dedication , I’m sure this thread will help me do that.

To Loose Weight —> Consume 6 small meals a day —> you should consume lesser calories than you burn i.e. if you take some 400 kcal of food , you should be able to burn 600-800 kcal by exercising….this way your body would go in Calorie deficit condition, thus it will try to utilize your Fat to take energy, fat loss —> weight loss —> simple

how to exercise after eating food!
one aloo ka prantha contains 300kcal!
how much u want us to eat in a day “6 times”?

oli.ferns759 wrote:

yeah
I actually saw this thread the first day it was posted but did not dare to enter
Need to loose a bit of weight, but the thought of it sounds scary and demotivating Only good part is I have a motorised treadmill with autoincline at home….now I have to show some dedication , I’m sure this thread will help me do that.

Oli Bro….U need to have a good control over the food u consume….so diet is the first important thing, next comes the exercises…so first of all, try to make note of what you eat, quantity, timing etc…and try to PM it to me….i could able to assess your food intake and will share you the idea to have a healthy lifestyle…:)

jaigreat wrote:

+9 karma bro,great post

Thanks a lot bro for your Motivation…:)

sujoy wrote:

Best thread

But I wanna fat desperately

Haha….Bro Still you haven’t understand the difference between adding mass and adding Fat….Simple …if u want to add fat…all u have to do is eat Pizza, Burger and processed foods 3-4 times a day…tadaa…in 30 days u will be fat….but if u want to add lean muscle…eat clean, do weight training 4 days a week and follow this post…:P

Thanks for following this Thread…:) i’m happy to see some comments here…

but till now….no one is ready to submit their Bodyfat % in this thread…..so dimers…try ur best to post ur Bodyfat% here….

akkiii wrote:

To Loose Weight —> Consume 6 small meals a day —> you should consume lesser calories than you burn i.e. if you take some 400 kcal of food , you should be able to burn 600-800 kcal by exercising….this way your body would go in Calorie deficit condition, thus it will try to utilize your Fat to take energy, fat loss —> weight loss —> simple

how to exercise after eating food!
one aloo ka prantha contains 300kcal!
how much u want us to eat in a day “6 times”?

haha….happy to see ur questions here bro..

The Answers

1.) You need to consume some small proportion of food before you exercise….it need not be some 10 naans, 12 eggs..etc…it can be a small protein milk shake, a banana and if possible abt 100-150 grams of chicken…..its best to eat 30 mins before you workout…

2.)aloo parathaaa….300 Kcal…OMg….its nothing to worry… you need not have to eat Aloo all day long to add those cals…try to rotate yuor foods up…before that you need to calculate the daily calorie requirements of your body…bcos some may try to add mass…so they try to go for 3000 cals diet…and also its based on your daily activity level….

Aloo - potato - just gives you carbs..and gas…so try to add protein foods along with carbs…….the worst way to eat is eating Carbs through out the day….which is gonna deposit as fat in ur belly….

3.) in 6 meals —> instead of eating 3 big meals a day…try to go for 6 small meals a day …. i.e. if each of ur meal consists of some 1000 cals of any food and u eat 3 times a day —> so its gonna be 3000 cals/day….but most of them wud turn as a fat …..so instead, try to consume 500 cals of food, 6 times a day —> 3000 healthy cals… mostly digested and less fat storage in belly… if u need to know more…PM me bro..:)

By far the healthiest thread I have seen on DD donno how I missed it
I used to religiously do workouts during my college days but job has taken its toll and I can see the flab building up across the waistline
Will try to follow some of the tips given by you regd food habits here

Kudos and +9 from the excellant work

raminjpr319 wrote:

akkiii wrote:

To Loose Weight —> Consume 6 small meals a day —> you should consume lesser calories than you burn i.e. if you take some 400 kcal of food , you should be able to burn 600-800 kcal by exercising….this way your body would go in Calorie deficit condition, thus it will try to utilize your Fat to take energy, fat loss —> weight loss —> simple

how to exercise after eating food!
one aloo ka prantha contains 300kcal!
how much u want us to eat in a day “6 times”?

haha….happy to see ur questions here bro..

The Answers

1.) You need to consume some small proportion of food before you exercise….it need not be some 10 naans, 12 eggs..etc…it can be a small protein milk shake, a banana and if possible abt 100-150 grams of chicken…..its best to eat 30 mins before you workout…

2.)aloo parathaaa….300 Kcal…OMg….its nothing to worry… you need not have to eat Aloo all day long to add those cals…try to rotate yuor foods up…before that you need to calculate the daily calorie requirements of your body…bcos some may try to add mass…so they try to go for 3000 cals diet…and also its based on your daily activity level….

Aloo - potato - just gives you carbs..and gas…so try to add protein foods along with carbs…….the worst way to eat is eating Carbs through out the day….which is gonna deposit as fat in ur belly….

3.) in 6 meals —> instead of eating 3 big meals a day…try to go for 6 small meals a day …. i.e. if each of ur meal consists of some 1000 cals of any food and u eat 3 times a day —> so its gonna be 3000 cals/day….but most of them wud turn as a fat …..so instead, try to consume 500 cals of food, 6 times a day —> 3000 healthy cals… mostly digested and less fat storage in belly… if u need to know more…PM me bro..:)

ok buddy I got it!

harshk wrote:

By far the healthiest thread I have seen on DD donno how I missed it
I used to religiously do workouts during my college days but job has taken its toll and I can see the flab building up across the waistline
Will try to follow some of the tips given by you regd food habits here

Kudos and +9 from the excellant work

Thanks for your motivation…:) happy to hear that you were working out during ur college days….but sad to hear that you are not doing it now….its the cause of ur flabby belly…but i guess its not hard for you to be back into shape, as you know about the workouts….kindly workout atleast 4 days a week…i guess u have 1 hour time to take care of your body bro…keep rocking…:) i will try my best to post some good info on fitness and healthy life style…happy to see you in this thread….:)

can u please provide some info about lower back exercise n forearms

Also is there any need of taking a day gap in my Gym schedule?? ..

My gym schedule day wise : biceps , shoulders , chest , triceps , lats ….will repeat the same there after without taking any Gap.. .

thankss

The Healthy way to Eat your Meal and Sample 6 Meal Plan:

Hi Dimers,
this is one among the most important things we should follow in our daily activity…..in-order to loose weight/gain weight, Eat atleast 4-6 times a day…..

How could i loose weight by Eating 6 times a day..???
Yes, you can easily loose the fat and this is the best form of eating….You can consult with any doctor/dietician if you feel I’m wrong…I’m sure, they all will support the 6 meals/day plan….its the best way to feed ur muscles and organs regularly…than dumping all the food at once…which ultimately stores as a fat…

How could this 6 meal plan help me??

• it helps to reduce the body fat level
• it helps to feed ur muscles and organs at regular intervals
• helps to control the diabetes
• easy digestion
• no more fatty belly

What is called a Complete Meal??
A complete meal should contain all the essential macro nutrients like Protein, Carbohydrate, Fat, vitamins …etc

Protein foods —> Whey protein, chicken, lean meat, eggs, cottage cheese, peas, etc
Carbohydrate foods —> brown rice, wheat bread, oats, sweet potato, potato and most of the indian foods are carbs rich…so no worry…:P
Fat Foods(only good fat) —> Avocado, Curd, fish oil, Omega 3 oil, Flax seed
Vitamins —> eat all the veggies and fruits

Sample 6 Meal Plan:

This is the sample Meal plan of the famous fitness trainer Kris Gethin, who helped in transforming fatty Hrithik Roshan to 6 pack Hrithik Roshan for Krish 2.

Have you observed something from this meal plan….its simple read below:

1.)This meal plan if followed with 100% sincerity, your body will transform for sure.

2.)Each of this meal is complete —> it contains protein, carbs, fat and vitamins.

3.)Each of the protein, carbohydrate foods are cycled..i.e your body will get adapted to the protein which u eat regularly, so it will not yield any results… so try to change the protein food and surely by this way, your body gets the complete protein, carbs and fat..:)

4.)This list looks too big….i can’t able to eat this much…. …haha …You should try in small quantities of 100-200gm (or) 1 cup (or) 200ml …so this way you are not over loading yourself…

5.)He used Non-vegetarian foods in this meal plan —> you can substitute the non-vegetarian foods with vegetarian foods…no problem.

6.)He never used processed foods like burger, pizza here —> haha…this is what we called as Clean Eating…so this is the best way of eating.

7.)how often should i eat??? —> Try to consume a meal every 2-3 hours —> if you are working in the company, try to pack some 3-4 tupperwares of this foods cooked and keep it in your desk…..set alarm for every 3 hours, eat the meal …. I know it looks complicated, but its the best and easy way to live healthy, so no need to spend for doctors, no diabetes problem …etc…

For your information, This Data is sold online for several hundreds of dollars….with fancy adverts, 6 pack body in books…but the matter is the same…So I’ve tried my best in providing this for no charge here….Only at Desidime…I’m trying my best to help the Dimers, so feel free to clarify your doubts, atleast post a reply once you read this complete article

If you still need any information regarding this Meal plan, feel free to ask me…..I’m here to help you…

nks8129 wrote:

can u please provide some info about lower back exercise n forearms

Also is there any need of taking a day gap in my Gym schedule?? ..

My gym schedule day wise : biceps , shoulders , chest , triceps , lats ….will repeat the same there after without taking any Gap.. .

thankss

Good question…But still i haven;t touched anything about the exercises….I’ve been talking about the Nutrition, healthy eating etc..

I’m Happy to hear that you are hitting the Gym regularly…that sounds good and good work bro..:)

The Thing you were talking about is “rest day” —> Do I need a rest day ???

If you ask me, i will answer YES … If you are going to exercise 5 days a week, its well and good, but if you are training 7 days a week without proper nutrition….You may loose your muscles(i mean muscles, not fat).. So the best way to train your body is to give adequate rest to your body, eating complete 6 meals a day and work hard in gym.

There are lots of types of training splits available i.e. 3 day split, 4 day split, 5 day split etc., I personally like to follow the 4 Day split.

4 Day Split means —> I will do workout 4 days a week , so i’m resting for 3 days a week…:) i guess its not hard for you to understand.

it looks like you are following 5 day split …good

Just try to workout on Monday, tuesday, wednesday, friday and saturday —→> Rest Day = Thursday and Sunday

so by this way, you are resting your body at regular intervals and allow your muscles to grow rather than getting over trained and sore…

I can talk a lot about this in detail, but i planned to discuss about the exercises in future…..so if you still need to clarify any personal queries related to fitness…feel free to PM me…i will try my best to reply at the earliest…

raminjpr319 wrote:

Small Change that you can do to lose your weight:

Hi Dimers,
This is the most important post which can follow to reduce your weight, this makes you healthy and good looking….





Follow this thread for more updates…:)

Thanks for this post, i was really looking for this one
Small changes in life style can really make much differences

raminjpr319 wrote:

jha.french wrote:

Been away for few days on vacations and had missed few topics of this thread but just now covered all and they are awsme as always !! Bravo !!
Would really appreciate if you would consider adding some weight loose facts and factors ) and also I have two query for you :

1. How much calorie one should burn ideally while doing the gym ? I am almost burning 600 Kcal per day by running and seeing significant changes but not very much sure If I am doing it right way.

2. My body weight is 75 kgs and I have a small beer belly also , my height is 5’10’’, Am I overweight ? I searched the answer to this question on google but every site has a different parameter.

Thanks in advance and keep the great work up !!
Cheers !!

I’m happy to see some series of questions being asked in this thread…but i’m really sorry for this late reply…

first of all…thanks for your kind words bro….follow this thread regularly…i will surely add weight loss posts and exercises…

answer for your 2 queries:

1.) Calorie burn - i can’t really say how much calorie one should burn …its really hard…it depends on your level of daily activity (e.g. type of work) , your body type and calorie intake …. but for simple maths…. if you want :

To Loose Weight —> Consume 6 small meals a day —> you should consume lesser calories than you burn i.e. if you take some 400 kcal of food , you should be able to burn 600-800 kcal by exercising….this way your body would go in Calorie deficit condition, thus it will try to utilize your Fat to take energy, fat loss —> weight loss —> simple

beware —→during weight lose, you may loose some muscles too….so try to consume protein every day to retain your muscle….

to gain weight —> Consume 6 small meals a day —> you should consume more calories than you burn i.e. if you burn 400 kcals with exercises, consume 600 kcals ….. this 600kcals need not be a burger, pizza ….it can be from lean meat, chicken, peas, panneer, vegetables etc….always try to consume atleast 1 protein food in your meal…

2.) your body weight 75kgs —> r u over weight ??? —>this data is little inadequate to analyze, i want your height, and age too….
if you are 6 ft, 75 kgs is ideal weight, so no worry…..but anyway if your body is filled with fat rather muscles, you have to worry…:P

so better try to measure your body fat first and its the best way to analyze your body….

Beer Belly??? - i guess you have visceral fat storage in your abdomen….so better act fast, before your small beer belly bulges out…..if you are consuming alcohol, try to limit it down to minimum….try to have healthy diet, burn more calories..

i will explain more about the abdominal exercises soon….and follow this thread…

My height is 5’10’’ and my age is 26, apart from doing gym, I don’t do much physical workouts, only spend time on Monitor….Thanks again for all you’ve been doing for this community….Cheers !!

just came across this funny question on the net, a mega facepalmer

Oli bhai kya baat hai

oli.ferns759 wrote:

just came across this funny question on the net, a mega facepalmer

Haha..Oliver Bro…There are still a lot of strange people living in this world…who want to try different things in this world….i think he may be one among them…:P

Well….i should try my best to stay into the topic of Fitness and not discuss anything weird here…:P I’m not Dr.X…

nks8129 wrote:

can u please provide some info about lower back exercise n forearms

thankss

I missed this request from you….Very unique and nice question asked….

Lower Back Exercises:

The LowerBack plays the vital part in your body, which is often neglected in workout session… The lower back supports ur upper body and its the link between upper and lower body….So it needs to be strong ….i mean terribly strong to perform some important exercises. Try to not to damage the lower back and cause injury…Try to start with bodyweight exercises and then get to train it with the Weight to make it strong…:)

So here are the sequence of exercises which u can perform to build a strong lower back…

1.) Body weight superman:

This Exercise can be easily performed in Ur home, no equipments needed, its little tough to perform intially, but after weeks of practicing it, you will feel this as the easy exercise…Never use any weights in this exercise, this is the first step to build a strong lower back…:)

• How to perform this move —> Lie Flat on the ground(facing the ground) and try to lift both ur arms and legs and hold ur position for atleast 10-20 seconds, and then rest for 10 seconds and again perform the same move, hold for 10-20 seconds. Repeat this cycle 3-5 times initially.

Note: Intially its tough to hold this position, but try ur best to hold this position and try again and again….please don’t swing ur body and down and cause crank….

Benefit: Strong lower back, glutes(butt) gets a good shape and its a overall workout.

2.) Hyper Extension(in Gym)

This is one among my favourite Exercise in Gym, it helps to build a strong lower back, the best way to build strong back. Perform this exercise in roman chair equipment in gym. Its little hard at initial stages, later when you improved the strength of lower back, this exercise will look easier.

• How to perform this move —> Lie Flat on the support(facing the ground), fix ur legs as shown in the pic and try to lower and raise your upper body in slow manner, for 10-15 Repetitions and Repeat this cycle 3-5 times.

Benefit: Strong lower back, glutes(butt) gets a good shape and its a overall workout.

3.) Deadlift(Only perform after improving your lower back strength with the above 2 exercises):

This is the exercise which needs weights to perform. This exercise is one among the famous mass building exercise of all time, if performed correctly, surely your body will grow muscles. This exercise mainly targets your lowerback, legs, back and shoulders a lot. Many of the powerlifters perform this exercise in their exercise routine. Deadlift makes your big, no shortcuts.

I will post in detail about this exercise later. It’s the most important exercise, it needs a lot of caution and guidance. if anyone is going to gym for atleast 3-4 months can contact me to know about the Deadlift.

People with lower back pain can try these exercises and perform these in home without any need for gym. In few weeks time, you will feel some improvement in your lower back strength.

After trying this exercise, contact me for more of this exercise.