***Fitness Thread of DesiDime*** - A-Z about Fi...

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

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Hi Dimers,
As promised Earlier, The Fitness Thread of Desidime is Born…So from now on, i will be discussing A-Z about Fitness, Weight loss, Muscle Gain, Healthy Tips and Much more…in this Thread, I request all the interested dimers to monitor this thread daily and feel free to Post your queries.

NOTE:

1.) A kind note to all the dimers, Kindly avoid posting some unwanted pictures in this thread, no fight, no abusing words and be a gentle dimer…

2.) kindly reply your queries in only English in this thread….As i’m not good at Hindi surprised , but i believe Language will not be a problem…:)

3.) Do not follow this thread Blindly….As this thread is only for reference ….Always consult your physician before taking my advise.

4.) Feel free to share your ideas…..If someone feels that i’m giving some wrong info, you are free to post right info here…. Again being a Human Being….We are prone to mistakes and errors…

5.) All the information shared here may/mayn’t be available online…I’ve collected these over the period of time…

6.) I will not be responsible for any actions by the dimers and mods have the full right to edit the posts in this Thread

If anyone wish to know about specific things of Fitness in detail, kindly PM me, as i will be starting from Basics here…

My Wishes to all the Dimers who are reading this Thread regularly…soon you will be seeing some transformation over your body….

Always remember,
“Rome is Not Built in a Day” —> Patience, Hard work and dedication is the Key

if u fail in any one of the 3 , then you cannot succeed, that’s my promise….

Beware —> This thread may motivate you to do exercise regularly, have a healthy diet and live a healthy life.

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FPD Suggested By > Alpha.Barood , arun_chandran ,
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Here is the First Post to kick start the Fitness thread of DD…..Enjoy Dimers…..Hope to see a lot of support….

1- KNOW ABOUT YOUR BODY TYPE AND THE COMPLETE MUSCULAR ANATOMY OF MEN

TYPES OF BODY:

  • The Original Picture is large, so kindly save this in your pc and then view it to know the details in the picture

The First Thing you should know is we all are made into different body types Naturally…So Basically there are 3 types of Body :
1.) Ectomorph —> Lean body, hardgainer(hard to gain weight)
2.) Endomorph —> Fat Body, Hard to lose weight
3.) Mesomorph —> Falls in between the Ecto and Endomorph…this is felt to the blessed body. They can have athletic body, great looking.

MUSCLE ANATOMY CHART:

The Next Thing to know are the types of muscles in our body, just see the Muscle Anatomy of a guy(i know most of us don’t have anything as such..:P).

we will be using these terms in the following posts

1.) Chest – chest/pecs —> Upper Chest, Lower chest, Chest (Central part)
2.) Back – Back/Lat, lower back
3.) Arms – Biceps, Triceps, fore-arms, wrists
4.) Legs – Quads(front part), Hamstrings(rear part) and calves(part above heels)
5.) Abdominal/Abs – Upper Abs, Central Abs, Lower Abs
6.) Shoulder – Shoulder, deltoids

Don’t get confused, just these are some basics to start with….mostly i will try to put some pics along with the post, so that you will be cleared without any doubts…:) smile

TIP: Always Use a Staircase instead of using Lift, Escalators …. this is the first step to fitness.

I believe This First post will help some of the dimers to understand about their body first.

Achilles armour
Dimer Of The Year 2012
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VU smile & I demand you to post your pic first raminjpr319 toungueout

Mk
Deal Subedar
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Great work bro!

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Achilles wrote:

VU smile & I demand you to post your pic first raminjpr319 toungueout


haha..Achilles Bro u r here to tease me out..:P LOL….i won’t post any of my pic here…..just i fall under Ecto-mesomorph body type....i.e. once i was looking too lean(skinny) and now after some 6 months of sincere workouts and proper diet, i got some good lean muscles….in few years i will look good..i believe in myself…..i just want to help as many dimers as possible…just sharing my knowledge here….i have helped several new guys in my gym…so that’s it…

NOTE: Dimers …kindly don’t ask for my pics…:P toungueout Bascially, i’m a shy type boy…:P LOL haha…

just Enjoy my posts….try my best to be fun filled and knowledgeable….:) smile

Tanuj Batra wrote:

Great work bro!


Thanks a lot Tanuj Bro….I’m motivated to post some great tips here….so i believe soon many dimers will support this thread and monitor it regularly….

Missing
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^ Yeah we willsmile

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I found this sponsored content on one of the ad networks.

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@ram

very good effort, every time is right time to start with !
(noted for ourselves)

wink

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@[email protected]_0_0_D wrote:@

@ram

very good effort, every time is right time to start with !
(noted for ourselves)

;-}


Thanks Bhai….Rightly said….but many will postponed their works to next day and then they will become lazy to do that…

confused

smartfriend85 wrote:

^ Yeah we willsmile

Thanks a lot for ur support….i wish you to check this thread regularly for updates….smilesmile

6756949
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yes will visit the thread regularly and please tell some tips to become some fat as i am very week and free now as holidays are going on

Criss angel
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DD Now Has a GYM center!!
I want to become Fat Please Help!!*

6756949
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tycoon74 wrote:

DD Now Has a GYM center!!
I want to become Fat Please Help!!*


me too

Diddy ballin
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Excellent Beginning…Karma Added

To begin with the fitness..its my first initiative

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Chirag wrote:

tycoon74 wrote:

DD Now Has a GYM center!!
I want to become Fat Please Help!!*


me too


Lol me too

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chiragnawal443 wrote:

Chirag wrote:

tycoon74 wrote:

DD Now Has a GYM center!!
I want to become Fat Please Help!!*


me too


Lol me too


tycoon74 wrote:

DD Now Has a GYM center!!
I want to become Fat Please Help!!*


Chirag wrote:

yes will visit the thread regularly and please tell some tips to become some fat as i am very week and free now as holidays are going on



So U all want to look “FAT”….then its simple…. eat tons of pizza, cheese, coke, Double cheese burgers, french fries….etc… daily… then u all will become fat like him…:P toungueout LOL …just joking….

There are a lot of difference between adding “Fat”, “Weight” and adding Lean Muscles ….always try to go for the 3rd….ADD THE LEAN MUSCLES (quality muscle) … definitely its not an easy task…u need to join Gym first, just eat clean foods like rice, potato, roti, vegetables, fruits,etc …Non-vegetarians can take atleast 4-6 eggs a day, eat chicken, lean red meat etc….

First of all Diet plays vital part…i guess from all ur queries, we all share similar body type…by birth we are ectomorphs…look lean, can digest any foods easily, its too hard to even add a pound of weight…..

so follow my posts regularly….this helped me to change my physique considerably…:) smile

Before that i want you dimers to take pics of ur body at different angles and take the body measurements(waist size, chest size, bicep size, etc) and also ur current weight and save those datas in ur pc/lap…..as this helps in tracking ur development later….:) smile kindly do it….

The Next post is going to benefit all of you dimers….:) smile Enjoy….

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Motivational Picture of the Day:

NO EXCUSES !!!!!! Only sincerity, Dedication and Hard Work….

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25 Ways to Pack on Muscle Mass – part 1

Hi Dimers,
As many of the dimers here are worried about adding Fat(!!!), adding weight(!) -→> Its actually adding some serious muscle mass.. I planned to post a great post which helped me to learn the basics. Since its a lengthy post from a great experienced guy in Power lifting…Mr. Anthony Ricciuto, I’m going to split this and post 3 points in every post…

Again….This is not my original post….the real credit goes to the original author…Just sharing this to benefit you guys….These posts are really worthy…i request you dimers to read this post regularly…

25 Ways to Pack on Muscle Mass – part 1

#1 —> Eat 6 Times per Day of small sized meals and healthy snacks

What did you just say? Eat 6 times per day? Yes, that’s right! Don’t think that you are going to gain quality size eating 3 square meals per day. The only type of mass you will put on eating that way will be the fat type, and this is not our objective. There is no way that you can reach your caloric or your macro-nutrient needs eating 3 meals per day, its impossible. If by some magical reason you can eat them in 3 meals, than you will be so full that you won’t be able tie up your own shoes let alone pound out some heavy dead-lifts. Get rid of the mentality that powerlifters can optimize their performance on three meals per day, it’s scientifically impossible. Eating 6 times per day will also keep your blood sugar levels stabilized. Eating several times per day instead of the "Big 3” that most are used to, will provide your body with a constant supply of nutrients that you need to recover from your hard workouts. This will cause you to increase your lean tissue while reducing your body fat percentage. Our goal here is to put on lean muscle mass, not take our body fat level to new heights.

#2 —> Drink a Lot ….. a Lot of Water daily

Water is very important for many reasons. Water is good for you believe it or not. It has many health and performance benefits. It keeps your organs functioning properly, clears toxins, reduces excess sodium from your body and it hydrates your muscle cells. It even liberates fat stores on your body so they are burned off as an energy source. Dehydration will cause a major decrement in performance. Even a 2% state of dehydration will cause your performance to go out the window. Just because most powerlifting events aren’t out in the heat it, doesn’t mean that proper hydration isn’t important. Water also plays a major role in cell volumization. This is where nutrients are pulled inside of the muscle cell causing a multitude of reactions that leads to muscle growth. Water is very important in many processes including digestion, transportation and the absorption of nutrients. So how much water should you drink on a daily basis? You should drink on average at least 1oz of water per kilogram of bodyweight. This is a figure that can be increased depending on many factors that affect your hydration level. This amount will start as your baseline from which you can build upon. A 220 pound (100kg) powerlifter would need to drink 100 ounces or slightly over 3 quarts per day as his minimum daily water intake. There are also many benefits to drinking water. They include lowering your chances for high blood pressure and kidney stones. Both of these nice little health problems can really cause havoc on your training. Try banging out some box squats when you’re passing kidney stones the size of jawbreakers. It’s not going to happen

#3 —> Sleep like a baby

Ok, I know sleep is not considered a food group so why are you talking about it in your nutritional column? The reason why sleep is going to be discussed here is that it is essential in gaining lean mass. Your body repairs and recovers from your workout as you sleep. During this time, your muscles grow! Remember this, if you aren’t sleeping you aren’t growing and getting stronger. Think back to a time when you couldn’t get optimal sleep either during university exam time, or another time when sleep was of the essence. Think back how your strength level was, or how you were actually losing size. So how much sleep do you need per day? You should be getting at least 8 full hours of sleep per day when trying to gain size. If you can get a 1 hour nap per day on top of this it will be even better. Getting proper sleep is a must for muscle growth. Without it you can kiss gains in strength and size goodbye!

NOTE: this is not my original post, its a post that is shared for the benefit of dimers….this is not yet over….stay tuned to this post….will post #4 – #6 in my next post…smilesmileRead this post completely and if possible save it for your reference…smilesmileEnjoy….

Rino
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Agreed on post no 3

Rino
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Good initiative Ram, some karma addedsmile

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sildenafil wrote:

Agreed on post no 3


But i guess we are already late bro….its 1.30am here….OMG…. all the 3 points are most important…

1.) eating 6 small meals a day is the best change anyone can do to transform their body….its the first step….just some small quantities of complete food is sufficient…

2.) drinking a lot of water is must….but still i fail in this ..sadsadit actually cooled down my body and helped my to gain weight…but that’s not muscle…its water weight…toungueouttoungueoutLOL…but i personally suggest everyone to drink 4 liters of water a day…..some research said that it helps in Weight loss…as some fats gets dissolved in water and its removed via Urine…..so every doctor advice to do this..

3.) sleeping atleast 8 hours a day…helps to relax the muscle and mind , which helps to stay us active through out the day……smilesmile

TIP OF THE DAY: Always try to use Bicycles(or walk) when going to nearby shops….thus u r saving petrol(OMg…way to be a Millionaire) and also improving ur fitness…smile:)

Enjoy….dimers…come on….i need some support and leave ur comments below….i guess many dimers respect the hard work of other dimer….

Saran copy
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great work bro…..keep it up

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No doubt its excellant thread to get 25 tips in a week.
Bit by bit, so easily digestable and gives space to think and ask question to clear our doubt.
@ ra m
Pl. Clarify on the point no 1
I assume taking morning tea with biscuit
Taking lemon water, honey
Having evening snacks or milk shake
Having fruits in between the meal
Having soup, bread in evening are part of total days plan.
Else someone wiell missy
understand 6 meals. Day.

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@[email protected]_0_0_D wrote:@

No doubt its excellant thread to get 25 tips in a week.
Bit by bit, so easily digestable and gives space to think and ask question to clear our doubt.
@ ra m
Pl. Clarify on the point no 1
I assume taking morning tea with biscuit
Taking lemon water, honey
Having evening snacks or milk shake
Having fruits in between the meal
Having soup, bread in evening are part of total days plan.
Else someone wiell missy
understand 6 meals. Day.


Thanks for following this post….

so the 1st point says that- eat 6 meals a day…. so it actually means you to take 4 small quantities of healthy meal + 2 snack(fruit + protein drink)

the things you have mentioned there may provide energy for old people to stay healthy….since all the products u have mentioned there fills you with carbohydrates…..but none of the food there could give you the essential daily protein….

Protein is the most important thing for all of us to build a quality lean muscle…I will surely post importance of protein soon….check that..

the 4 meals which you are consuming should have some 3 hours break in between each…..all the meals should contain a food rich in protein….

E.g. Eggs, Milk, chicken, lean red meat, fish, peas, cottage cheese,…etc as all these are some natural foods….

if you cannot able to fulfill the protein intake with these foods….go for Whey protein shake….

IMPORTANT NOTE: A Guy should consume 1-1.5gm protein per pound of bodyweight to gain muscle…. i.e. if you weigh some 180 lbs, you should consume atleast 180gm-270gm of protein a day….

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25 Ways to Pack on Muscle Mass – part 2

Hi dimers, This is the 2nd part of my post “25 ways to pack muscle mass”, so if you have missed the first part, kindly scroll up and read the first part and then continue with this. This part contains some most information, so kindly read it fully…

#4 —> Consume Enough Protein

“I eat enough protein, I probably ate around 50 grams today.” Now if this sounds like you we are in some serious trouble. That is unless you are a 60- pound, child whose major energy expenditure for the day is playing with your Tonka Trucks. Ok, down to the serious stuff here. If you don’t eat optimal amounts of protein, you will never put on the muscle mass that you so much desire. If you are planning to improve muscular mass and you aren’t eating the right amount of protein, guess what? You will put on a nice extra layer of fat over your body, instead of gaining some serious muscle tissue. When trying to put on size, you have to make sure you constantly supply your body with a supply of essential amino acids throughout the day. You should consume at least 1 gram of protein per pound of bodyweight per day. some of athletes consume between 1.25-1.5 grams of protein per pound when trying to pack on the size. If you just jack up your carbs and fat without supplying your body with the protein that it needs, you will end up looking like “Mr. Marshmallow” instead of a strength athlete. Amino acids are the building blocks that you will need to gain lean muscle tissue, to ensure that going up a weight class will be muscle, not fat. Protein helps in the recovery of your muscles from the intense training you perform at Gym. As you probably already know, protein is the main nutrient responsible for increasing lean muscle tissue. You can work out all day long but if you don’t eat the right amount of protein for your specific needs and activity expenditure, than you will never reach your peak in strength, that’s guaranteed!

#5 —> Maximize your Carbohydrate Intake

Carbohydrates…You gotta love them. Yes we all know that they are definitely the tastiest of all the macronutrients, but how do we incorporate them in putting on size. You want to make sure that when you are trying to gain solid weight, you have to consume carbs. Now don’t think that there is only one way to do this.

Now when trying to put on size with a nutritional plan where carbs are going to be consumed on a daily basis, you should consume 1.5-3 grams of carbs per pound of bodyweight. You must be thinking, how can I eat all that? This all doesn’t have to come from food, as there are many good glucose polymer drinks available that can help you fulfill your daily requirements. One glucose polymer drink can supply 100 grams of carbohydrates in as little as 12-16oz of water. I just made this a lot easier didn’t I? The majority of the carbs that you eat when you are trying to go up a weight class should come from complex carbohydrates. These include oatmeal, whole wheat pasta, potatoes, yams, brown rice, ancient grains including quinoa, amaranth, millet, and teff. What’s nice about these grains is that they provide variety in your diet and are an excellent source of complex carbohydrates. Let’s not forget your fibrous carbs including your salads and vegetables. These are very important and should be consumed with at least 3 of your daily meals. Fiber is very important in the digestion process and eliminating toxins from the body. If you are not getting adequate amounts of fiber in your nutritional plan, it is now the time to increase them. It’s hard to pack on size if you have a severe case of constipation. You may laugh, but this is one of the first things that happen to someone trying to gain weight. Many individuals increase their caloric and protein intake yet, forget to do the same with their fiber and water.

#6 —> Bump up your Fat Intake

Fat is where it’s at, especially if you are a strength athlete. I know you get as sick and tired as I do of all those aerobiczers telling you that you should eat 10grams of fat per day. Your fat intake is definitely associated with how strong you will be. Now don’t get the wrong idea here. This doesn’t mean put extra Mayo on your burger, or a quart of gravy on your turkey breast. Nor does it mean to put some extra non-dairy creamer in your coffee, or to load up on fatty cuts of bacon and sausage. Yes, you want to increase you saturated fat slightly when trying to pack on size for your new weight class, but the majority should come from your Polyunsaturated and Monounsaturated fats. Fats should consist of 30% of your total caloric intake. By the way, fat has 9 calories per gram, so this will help you out with your calculations. Good sources of Omega 3 fats are salmon and other cuts of fatty fish. In the past athletes and bodybuilders use to avoid these fatty fish. Now they realize the benefits of these fish fats and understand how beneficial they are not only for your health, but your performance. You can get some good sources of monounsaturated fats from various nuts. With this all said and done, you now know that fat is a very important nutrient in your quest for strength and size. Without it optimized in your plan, you are giving your competition more than a “Fat Chance” of beating you on the platform.

The Next post of mine will include #7-#9 don’t miss it…try to read this post fully and get benefited….My best wishes for all the dimers, who are following this post with sincerity, dedication and hardwork…..the support for this thread is not great as it was hyped initially….So if any of you feel that you need some specific information, kindly post below….i wish to help you with some valuable information….

Criss angel
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Awesome work bro..!!
appreciate your hard work..!!
waiting more from u

Calvin and hobbes
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VU…

For all those who want some fat, wait for a GIVEAWAY thread from me soon …..wink

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ponds186 wrote:

VU…

For all those who want some fat, wait for a GIVEAWAY thread from me soon ….. ;-}


What is nice thing to know ?

LOSE WAIT AND GAIN PRIZES

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Deal Subedar
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Ram Bhai nice points shared but it will not be possible for metoungueout as i have to study 6-8 hrs a day. Koi aur alternative jise ki ho jaye toungueout

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Very good job ram bhai. Motivating!

Missing
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Super Post! Keep up the good work….Lets also start some messages on how to build individual muscles like legs, chest, shoulders, triceps etc…id be happy to contribute

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@ramjiii: i dont want to gain ..i want to losse weight m kind to in beteween 2nd pic and 3rd….hav little bit tummy….plsss post on that toooooooo

Missing