Gym Workout Schedule and Diet Plan for a Healthy Body is explained in this new article in the category Librarians Personality Development. Bodybuilding has a lot of impact on personality development. The first impression of your personality is your physical looks and body. This comprehensive article will help you in your bodybuilding plan.
Librarians are the face of the library, and it is important they possess an impressive and strong personality. For Librarians Personality Development the primary and foremost thing is health. Nowadays in modern libraries, most of the works by the librarians are done on the computer and their sedentary lifestyle makes them unfit. After the age of 40 many library professionals develop symptoms of cervical and spondylitis, big tummy, put on weight, etc. due to their unhealthy lifestyle and lack of physical activity. Exercises for librarians and computer users in office and home are given in this blog post to help library professionals become active, healthy, and regain proper body shape. Bookmark this blog post and visit frequently and do as many exercises and workouts to see the positive impact and transformation in your personality yourself.
These exercises may also be done without gym and machines but it will be more effective if you do it by joining a gym with modern equipment.
For exercises useful for professionals who are too busy at office and home, spend too much time on a computer, and don't get time to go to a gym, please see the article, Librarians Personality Development - Exercises and Workout.
Contents
GYM WORKOUT SCHEDULE
DIET PLAN
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GYM WORKOUT SCHEDULE
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FAT REDUCTION AND MUSCLE BUILDING GYM WORKOUT SCHEDULE
Following gym workout schedule is for flat reduction and muscle strengthening suggested by a noted gym instructor. It is designed for a beginner having a sedentary lifestyle who is going to the gym the first time. Between different workout, 1 minute of resting period should be taken.
Monday
Monday
| CARDIO MACHINE | Time | Level | Speed |
| Treadmill | 10 | ||
| Elliptical | 20 | ||
| Upright Bike | - | ||
| Recumbent Bike | - |
Do cardio for 30 minutes before the workout and you should also do cardio for 10-20 minutes post-workout.
External Links (Videos)
- The Best Treadmill Workout
- Elliptical Workout Tips & Tricks | Fitness How To
- TRUE Workout Series - ES900 Upright Bike Workout
- TRUE Workout Series - ES900 Recumbent Bike Workout
| CHEST | Weight | Reps | Sets |
| Push-Ups | 10 | 3 | |
| Smith Chest Press | 10 | 3 | |
| Pectoral Fly | 10 | 3 | |
| Dumbbell Press | - | - | |
| Flat B/P | 10 | 3 | |
| Dumbbell Fly | - | - | |
| Incline Bench Press | - | - |
External Links (Videos)
- How To: Push-Ups For Beginners
- How To: Smith Machine- Bench Press
- Pec Fly Machine (Do You Need It? & How To Do It?)
- How To: Dumbbell Chest Press
- How to Perform Bench Press - Tutorial & Proper Form
- How To: Dumbbell Flys On A Flat Bench
- Dumbbell Press vs Dumbbell Fly - Are You Doing it Right?
- Right Technique for Incline Bench Press with The Hodgetwins
Tuesday
| CARDIO MACHINE | Time | Level | Speed |
| Treadmill | 10 | ||
| Elliptical | 20 | ||
| Upright Bike | - | ||
| Recumbent Bike | - |
For cardio demonstration videos, see External Links in Monday's schedule.
| BICEPS | Weight | Reps | Sets |
| Bartbell Curls | 10 | 3 | |
| Dumbbell Curls | 10 | 3 | |
| Dumbbell Concentration | - | - | |
| Hammer Curls | 10 | 3 | |
| Precher Curls | 10 | 3 | |
| Pulley Curl | 10 | 3 |
External Links (Videos)
- How to Do a Barbell Curl | Arm Workout
- How to Do a Dumbbell Biceps Curl | Arm Workout
- How to Do a Concentration Curl | Arm Workout
- How to Do a Hammer Curl | Arm Workout
- How to Do a Preacher Curl | Arm Workout
- BICEP Curls & Cables - Rob Riches
| TRICEPS | Weight | Reps | Sets |
| Parallel Dips | |||
| Skull Crushers | |||
| Dumbbell Overhead | 10 | 3 | |
| Kick Back | 10 | 3 | |
| Single Arm Triceps | 10 | 3 | |
| Pulley Push Down | 10 | 3 |
External Links (Videos)
- How To Do Dips - Chest & Triceps Exercise
- PARALLEL BAR DIP TO GET DEFINED TRICEPS
- How to Perform Skull Crushers - Triceps Exercise Tutorial
- How To: Dumbbell Seated Overhead Tricep Extension
- How to Perform Dumbbell Triceps Kickback Exercise
- How to Do a Dumbbell Tricep Extension | Arm Workout
- How To: Tricep Pushdown (Life Fitness Cable)
Wednesday
| CARDIO MACHINE | Time | Level | Speed |
| Treadmill | 10 | ||
| Elliptical | 20 | ||
| Upright Bike | - | ||
| Recumbent Bike | - |
For cardio demonstration videos, see External Links in Monday's schedule.
| UPPER BACK | Weight | Reps | Sets |
| Lat Pull | 10 | 3 | |
| Bent Over Rowing | - | - | |
| Seated Row | 10 | 3 | |
| One Arm Row | 10 | 3 | |
| Back Extension Chair | - | - | |
| Pulley Pull Over | 10 | 3 |
External Links (Videos)
- 3 Lat Pulldown Variations
- How To: Barbell Bent-Over Row
- Chest & Back Exercises: Upper Body Workout : Lower Back Seated Row for Your Back Workout
- How To: Dumbbell Bent-Over Row (Single-Arm)
- Upper Back, Neck, and Shoulder Chair Stretch for the Office
- How To: Standing Lat Pushdown (Cable Machine)
| LOWER BACK | Weight | Reps | Sets |
| Good Morning | 10 | 3 | |
| Hyper Extension | 10 | 3 | |
| Dead Lift | |||
| Ball Extension |
External Links (Videos)
- Good Morning Exercise - Hamstring & Back Workout
- Hyperextensions (Back Extensions) - Core / Back Exercise
- Deadlift Strength Training Workout (Build Size & Strength In ONE Workout!)
- 6 Swiss Ball Back Extension
Thursday
| CARDIO MACHINE | Time | Level | Speed |
| Treadmill | 10 | ||
| Elliptical | 20 | ||
| Upright Bike | - | ||
| Recumbent Bike | - |
For cardio demonstration videos, see External Links in Monday's schedule.
| ABDOMINALS | Weight | Reps | Sets |
| Leg Raiser | 20 | 3 | |
| Crunches | 20 | 3 | |
| Bridge + Plank | 30 sec | 3 | |
| Air Bike | 20 | 3 | |
| V-Up | - | - | |
| Boss Leg Raiser | - | - | |
| Full Crunches | - | - |
External Links (Videos)
- How to Do a Leg Raise | Ab Workout
- Best abs exercises: Abdominal Crunch
- Plank and Bridge Workout for ABS.
- Abdominal Exercise - Air Bike
- V-UPS (The best ABS exercise)
- Hanging Leg Raises - for Lower Abs
- How to do the Full crunch
| OBLIQUE | Weight | Reps | Sets |
| Dumbbell Side Bends | 15 | 3 | |
| Side Bridge | 30 sec | 3 | |
| Ball Side Crunches | 20 | 3 | |
| Sideleg Raise | 20 | 3 | |
| Hell Torch | 20 | 3 |
External Links (Videos)
- How to Do a Dumbbell Side Bend | Ab Workout
- How To: Side Oblique Crunch
- How to Do Side Crunch on Exercise Ball | Ab Workout
- How to Do Side Leg Raises | Knee Exercises
- 10 Min Abs Workout -- At Home Abdominal and Oblique Exercises
Friday
| CARDIO MACHINE | Time | Level | Speed |
| Treadmill | 10 | ||
| Elliptical | 20 | ||
| Upright Bike | - | ||
| Recumbent Bike | - |
For cardio demonstration videos, see External Links in Monday's schedule.
| SHOULDERS | Weight | Reps | Sets |
| Over Head Press | 10 | 3 | |
| Dumbbell Press | - | - | |
| Lateral Raise | 10 | 3 | |
| Front Raiser | 10 | 3 | |
| Rear Raiser | 10 | 3 | |
| Upright | - | - | |
| Shrugs | 10 | 3 | |
| Rotatar Cuff | 10 | 3 |
External Links (Videos)
- How to Perform Overhead Press - Proper Technique & Form
- How To: Dumbbell Shoulder Press
- LATERAL RAISES - HOW TO DO IT RIGHT
- Dumbbell Front Raise
- Seated Bent Over Rear Delt Raise - Shoulder Exercise
- How To Perform the Upright Row - Exercise Tutorial
- How To: Dumbbell Shrugs
- 4 Best Rotator Cuff Stretches
| FOREARMS | Weight | Reps | Sets |
| Writst Bench Curls | 10 | 3 | |
| Reverse Curls | 10 | 3 | |
| Standing Wrist Curls | - | - | |
| Reverse Preacher Curls | - | - |
External Links (Videos)
- Forearm Exercises : Wrist Curls
- REVERSE CURLS - MUST DO - CAN'T HAVE SKINNY ASS FOREARMS
- How To: Standing Wrist Curl
- Reverse Grip Preacher Curls
Saturday
| CARDIO MACHINE | Time | Level | Speed |
| Treadmill | 10 | ||
| Elliptical | 20 | ||
| Upright Bike | - | ||
| Recumbent Bike | - |
For cardio demonstration videos, see External Links in Monday's schedule.
| LEGS | Weight | Reps | Sets |
| Squats/Free Squats | 10 | 3 | |
| Lunges | 10 | 3 | |
| Leg Press | 10 | 3 | |
| Prone Leg Curl | 10 | 3 | |
| Glute Maximum Kickback | 20 | 3 | |
| Calf Raises | 20 | 3 |
External Links (Videos)
- How to do a Proper Squat
- The Most Effective Squat Challenge: 100 Rep Fitness Blender Squat Challenge
- 100 Rep Lunge Challenge - Thigh Toning, Butt Lifting Lunge Workout with No Equipment
- How to do a proper lunge exercise
- How To: Seated Leg Press (Cybex)
- How To: Prone Leg Curl (Cybex)
- Standing Glute Kickback
- GLUTE KICKBACK TIPS ft. Em Dunc | Booty Program Day 1
- How to Do a Calf Raise | Sexy Legs Workout
- 500 Calf Raises a Day for 30 Days Challenge - Results! (2016)
Sunday
| CARDIO MACHINE | Time | Level | Speed |
| Treadmill | 10 | ||
| Elliptical | 20 | ||
| Upright Bike | - | ||
| Recumbent Bike | - |
For cardio demonstration videos, see External links in Monday's schedule.
DIET PLAN
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FAT REDUCTION AND MUSCLE BUILDING DIET PLAN
Early morning 6 am
It is very important to eat something energetic as well as healthy when you wake up in the morning. Some examples are:
- Oatmeal in water (optionally mix peanut / butter / almond / walnuts)
- Soaked almonds (40 gms) + Skimmed milk (1 glass)
- A glass of lukewarm water with honey
- A cup of tea with skimmed milk, no sugar and two biscuits
- Drink Only One Teaspoon of ACV & Honey with a glass of warm water
- A glass of lukewarm water with lemon
- Wake up with lemon water and a cup of green tea with pure honey
Breakfast 10 am
By 9 or 10 am your body needs something more eat. Some examples are:
- 4 egg white with 1 brown bread
- Curd (1 soup bowl)
- Sprout salad (1 big cup)
- Chicken sandwich (4 slice brown bread)
- 2 Wheat Rotis or chapatis + 1/2 cup paneer gravy
- A plate of brown bread, upma and a cup of skimmed milk
- 2 slices of brown bread + 2 hard boiled eggs
- Four grain mix (jowar, bajra, nachni, wheat) or whole wheat toast with panner bhurji or tofu
- Broken wheat upma or daliya and low fat milk
- Two idlis with half a cup of sambhar and half cup of low fat milk with grean tea
- Butter milk
- Green salad (tomato, cucumber, lettuce, etc.)
- Omlette
- Sprouts (green/black) add some salad
- Paneer
Brunch 12 am / Mid Morning Snack
Brunch is also and important part of your gym and diet plan. For example:
- 1 apple
- 1 Grape fruit or Water melon / Pineapple / Kiwi / Pomegranate / Cantaloupe (1 whole / 1 big bowl) + 2 cheese slice
- A banana or 20 grapes or 1/2 cup melon or a fistful of almonds or walnuts
- papaya with a dash of lemon or a low-fat yogurt with mixed fruits
- Raw carrots
- 10 almonds and 10 walnuts
- 10 pistachios and 40-50 non-roasted peanuts
Lunch 2 pm
Take proper lunch, such as the following:
- 1 chapati, 1 dal, and salad (alternate three days of the week)
- 50 gram boiled, smoked chicken/fish with 6 to 8 spoon brown rice (alternate three days of the week)
- 1 cup brown rice (200 grams) + half cup mixed vegetables + 1 small bowl of raita + 1 bowl vegetable salad
- 1 cup brown rice (200 grams) + half cup mixed vegetables + 100 grams of chicken (boiled or stir fried in olive oil) + 1 bowl vegetable salad
- Red or brown rice small bowl or two moong dal chilla
- Two rotis (mixed grain) with vegetables plus low fat yogurt and dal
- Any dal or rajma and chana, chapati or rice, salad, and curd
Refreshment 5 pm
Take some refreshment in the evening
- 1 green tea with 1 fiber biscuit
- Butter milk - 1 glass or 1 cup
- Green tea or half a cup of oats cooked in water
- Fruits and nuts
- A small bowl of air popped popcorn or makhanas with pepper and ghee
Evening 7 pm (Pre-workout Meals/Snacks)
You need to have a light snack or a light meal before you head on out to the gym for your workout. A light meal will let your body store up on the required amount of energy necessary during your workout. A pre-workout meal is a must because it helps protect the muscles you have worked on so hard to build. When your body doesn't have enough energy, it starts to break down muscle tissue as a substitute. To prevent this, a light snack before a workout is absolutely necessary.
The Top pre-workout meals/snacks/foods you can eat within an hour or 30 minutes before your workout:
You need to have a light snack or a light meal before you head on out to the gym for your workout. A light meal will let your body store up on the required amount of energy necessary during your workout. A pre-workout meal is a must because it helps protect the muscles you have worked on so hard to build. When your body doesn't have enough energy, it starts to break down muscle tissue as a substitute. To prevent this, a light snack before a workout is absolutely necessary.
The Top pre-workout meals/snacks/foods you can eat within an hour or 30 minutes before your workout:
- Oats : Oats are one of the best pre-workout snacks. Oats are full of fiber, which means they gradually release carbohydrates into your bloodstream. This steady stream keeps your energy levels consistent during your workout. Oats also contain B vitamins, which help convert carbohydrates into energy. Help yourself to one cup at least 30 minutes before you begin exercising.
- Bananas : Bananas are loaded with digestible carbohydrates and are packed with potassium, which aids in maintaining nerve and muscle function. The body doesn’t store potassium for very long, so a medium banana before a workout will help keep nutrient levels high. You can also eat a medium banana with 1/2 cup of Greek yogurt.
- Dry fruits / Peanuts or Almonds / Raisins : A cup of dry fruits is a great option for people who only have a few minutes before hitting the gym. Dry fruits are packed with simple carbs and are so light that they will help in fueling your body. A combination may be almonds, pistas, apricots, and dried berries.
- Whole grain bread : One slice of wholegrain bread is all you need to fuel up on energy. One slice contain enough carbohydrates to help you get through your workout with ease. You can pair it up with jam or honey.
- 2 bite dark chocolate
- Protein Shake / Ice coffee with protein powder / Chocolate milk
- Eggs
- Whole wheat toast with peanut butter
- A fruit cup / Peanut Butter Covered Apple / Greek Yogurt & Fruit
What to avoid: If you're not going to have anything from above list, there are a few things you should keep in mind. Be sure to avoid fatty foods before working out--fat leaves the stomach very slowly, which means you’ll feel full and sluggish and could cramp up easily. Although carbohydrates are good, you should not get them from raw sugar or candy. Also, don’t overeat before you workout. These are all snack suggestions, not meals. Eating too much can cause indigestion, sluggishness, nausea and vomiting.
Workout
Now you are fit for the heavy workout at the gym.
Evening 8:30 (Post-workout; 5-10 minutes after workout)
After a tough gym session, post-workout snacks are an important way to restore energy and rebuild muscle, too. Downed within two hours after exercise, protein-packed shakes and snacks are a great way to rebuild tissue that breaks down during exercise.
- 3 to 4 egg white
- Fruit juice
- Milk and cereal: Add 1 cup of low-fat milk to 1 cup of whole-grain cereal.
- Chocolate milk: One to two cups of low-fat chocolate milk seals the deal with extra carbs and protein.
- Dry fruits and nuts
Dinner 10 pm
Take a light dinner.
- 1 chapati roll with salad
- 2 chapatis or rotis + 1 bowl of vegetable soup + 1 bowl of salad
- 1 chapati or roti + 1/2 cup of lentils (dal) + 50 grams of fish + 1 bowl of raita
- A thin soup with rotis and vegetables
- Oats upma with vegetable curry
- Lemon water
- Paneer
- Salad
Pre-bed 11 pm
Before you go to bed, have something as suggested below:
- 1 glass of milk (double toned 150 ml) (optionally with Chyawanprash)
EXTERNAL LINKS
- John Abraham Workout Schedule and Diet Chart (Full case study)
- 28 DAYS TO LEAN MEAL PLAN: With the right plan and the right discipline, you can get seriously shredded in just 28 days.
- The Sultan of Bollywood: Salman Khan's Workout Routine and Diet Plan Revealed!
- Indian Diet Plan For Bodybuilding (veg and Non-veg)
- The best pre-workout foods
- 99 Amazing Pre-Workout Snacks to Crush Your Next Workout [Excellent article - recommended]
- 20 Of The Best Things To Eat Before A Workout
- 4 Protein-Packed Oatmeal Recipes
SEE ALSO
ARTICLE HISTORY
PERMALINK
TESTIMONIALS
Thanks all for your love, suggestions, testimonials, likes, +1, tweets, and shares ...
ARTICLE AUTHOR
- Salman Haider - Librarian, Cataloger, Blogger
ARTICLE HISTORY
- Written 2015-01-19
PERMALINK
TESTIMONIALS
- Testimonial 1
Thanks all for your love, suggestions, testimonials, likes, +1, tweets, and shares ...
