Dola Factory...Body Building tips techniques

[Rocket_mullah]

to that jogging guy skip the jogging and compensate it with 20 sec of sprints 1 min normal jog you will be good

Breakfast is very important

[bigmaster]

is it a bad idea to workout with weights if you have a vitamin D deficiency (vitamin d level half the minimum normal) ???

[Fawadaslam]

Use your brain buddy and try to change your eating habits...yes its a pretty bad idea. If your vitamin d level is half of the minimum, it will be painful for u to workout. and if you try to increase the weight that you lift, you can break your bones. and if you cannot increase the weight that you lift, how can you gain size. the solution to this problem is, Start drinking milk, eating fish, eggs or foods that are rich in vitamin D and start taking vitamin d tablets and when you reach the minimum level, hit the gym.....(From a person going gym regularly for last 2.5 years)

[bigmaster]

Use your brain buddy and try to change your eating habits...yes its a pretty bad idea. If your vitamin d level is half of the minimum, it will be painful for u to workout. and if you try to increase the weight that you lift, you can break your bones. and if you cannot increase the weight that you lift, how can you gain size. the solution to this problem is, Start drinking milk, eating fish, eggs or foods that are rich in vitamin D and start taking vitamin d tablets and when you reach the minimum level, hit the gym.....(From a person going gym regularly for last 2.5 years)

diet was fine...it was lack of sunlight hitting my skin...

already taking injections and tablets.

I also been going about ~6 months or so...

[dms664]

Sorry for the double post but I wanted to post this. My current routine.

[LIST]
[*]Day 1: Upper Body Power
[*]Day 2: Lower Body Power
[*]Day 3: Rest
[*]Day 4: Back and Shoulders Hypertrophy
[*]Day 5: Lower Body Hypertrophy
[*]Day 6: Chest and Arms Hypertrophy
[*]Day 7: Rest
[/LIST]

I have been working for about 14 months. I used to be skinny fat meaning I had a round belly but was still only 57 KG. I started lifting weights and currently im at 84 KG. I still have some belly fat but im stronger then ever. My deadlift went from 40 kg to 140 Kg. Bench from 20 kg to 75 Kg and squat from 30 kg to 115 Kg. Undergoing some problems with my back probably due to over training so im trying to take it easy. After about 6 months all my progress stopped which is common. I kept pushing and pushing and tried different stuff and after about 3 months I started the workout routine posted above. After 3 months with no progress I started getting results again and I love this routine im currently doing. If anybody is interested in the actual exercises im doing I would be more then happy to post it.

Post it bro along with diet.

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[saad432]

if you want to have some dolas first lose the fat or have less than 10% body fat
start with 1 set of 3 dents or push-ups of a exercise and increase 1 set every 3 days once you reach 10 sets or total 30 pulls or dents and then increase 1 set every 6 day until you reach total of 15 sets and then increase 1 set a week
WHAT!! why ^ that
well this way your body will not hurt when starting out
secondly stamina increase slowly so you will work on endurance and endurance is a way to increase stamina
i have done body building and i get really bored but i know many tips
search a bodybuilding app on appstore or google play

[mafiaoso]

I need some advice from u guys,
I want to gain weight, my body is very slim, what should i do? need some supplmnts or something else?

[saad432]

I need some advice from u guys,
I want to gain weight, my body is very slim, what should i do? need some supplmnts or something else?

you should gain weight not fat
go to gym work out it will help

[usmanuetian]

I need some advice from u guys,
I want to gain weight, my body is very slim, what should i do? need some supplmnts or something else?

Dear go to the gym, have a v good diet, like milk daily atleast half litre (or even more), keep yourself hydrated, meat, fruits, milkshakes etc

Its summer, so your body weight increase will be slower, make good weight lifting stamina in summer then gradually increase your lifting weight in winters with increased diet. Add boiled eggs in winter in your diet. Dont go for supplements in start.
and if you really wanna gain weight, keep gym consistent.

[Shafin619]

Cardio and good diet is the key to lose fat. And dieting doesn't means to stop eating or skip meals but it mean to eat healthy food and avoid junk foods.

[usmanuetian]

Cardio means running/jogging??

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[usmanuetian]

Cardio and good diet is the key to lose fat. And dieting doesn't means to stop eating or skip meals but it mean to eat healthy food and avoid junk foods.

Cardio means running/jogging?????

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[bigmaster]

Cardio means running/jogging?????

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Aerobic Exercise according to google is what we commonly call "cardio".

look for that song "Call on me" on youtube or daily motion, I think it's cardio that they're doing.

[Shafin619]

Cardio means running/jogging?????

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Yes it is like a intense training that increases your heart rate. Search for some cardio workouts on youtube.

[mr_jiic]

Post it bro along with diet.

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Sorry for the late reply. Been busy with exams and gaming. I will post it if you still want it. It easier for me to send to you though. I have it stored on the Jefit fitness app for android so I can keep track of my progress. You happen to have that or an android phone?

[dms664]

Sorry for the late reply. Been busy with exams and gaming. I will post it if you still want it. It easier for me to send to you though. I have it stored on the Jefit fitness app for android so I can keep track of my progress. You happen to have that or an android phone?

yup please send me. It will motivate me to resume gym.

[mafiaoso]

Dear go to the gym, have a v good diet, like milk daily atleast half litre (or even more), keep yourself hydrated, meat, fruits, milkshakes etc

Its summer, so your body weight increase will be slower, make good weight lifting stamina in summer then gradually increase your lifting weight in winters with increased diet. Add boiled eggs in winter in your diet. Dont go for supplements in start.
and if you really wanna gain weight, keep gym consistent.

Dear thnks alot for ur reply, I have heard that gym is for those people who have strong body!. what exercises will be in gym, Im busy from 8 to 7, so how i will do it! can i do some exercise in weekend only.

[usmanuetian]

Dear thnks alot for ur reply, I have heard that gym is for those people who have strong body!. what exercises will be in gym, Im busy from 8 to 7, so how i will do it! can i do some exercise in weekend only.

O nae yar...
it is totally wrong to say that gym is for strong body person, im underweight (even after 6~7 months of gym an year ago and having good diet).
You get strength through exercise, gradually you built up your muscles and lifting weight is also increased. I got about 6kg body weight increased in about 3~4 months then it was stopped for next few months and there was quite a difference of weight which I used to lift in starting days to what I was lifting in the ending days. And I am sure that had I been continued to gym, I would definitely have gain more kgs.

Regarding type of exercise, watch tutorials on youtube or go to gym have a training for a month or two from there, or make any friend there who is experienced, then you will be on the go.

and regarding your tough routine, I believe that if someone keeps good diet all the day, juices, good food, good sleep then you can daily go to gym. BUT you MUST have to take good diet after the gym as well. Otherwise such hectic routine will have a -ve impact on your body.
Remember, Good diet along with Good sleeping hours and a proper exercise will lead you towards betterment.
and once you start the gym, you will be so habitual that "kabi chuti krny ko dil nae karay ga" , just have a niyat....dont be a sust person...
cheers.

[mafiaoso]

What do u mean by good diet/food!
Im taking good food like vegetables,meat/ fruits etc but dnt know whats the problem, not gaining weight....

[usmanuetian]

What do u mean by good diet/food!
Im taking good food like vegetables,meat/ fruits etc but dnt know whats the problem, not gaining weight....

good food means as you said meat, fruits, add dairy products, milk, milk shakes, aalu, laal lobia, protein like fish (in winters) and boiled eggs etc.
also by simply eating everyone doesn't gain, go to gym, have an exercise, burn your intake, and eat more ....