Most common Mistakes done by beginners | Top 7 mistakes | Gym beginners

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Top 7 Mistakes Done By Beginners https://en.wikipedia.org/wiki/Exercise Firstly beginners are not learned enough about bodybuilding. Some of them just come gym for show off only, to give some Instagram  stories  or whatsapp status etc. If you are serious about your fitness and want to achieve your goals, please read the blog very carefully and avoid those mistakes. 1. Laziness or No gripping strength: Often n the gym we can see the beginners do not set their weight themselves, they want help from others. This is the top most mistake they usually do. When we change our weight plate by ourselves, our grips are strong enough at that time. So we can say this strengthen our gripping power and holding capacity. And most importantly it makes you to maintain discipline. So make sure you alone and yourself bring up your weight and set them to the rod. https://en.wikipedia.org/wiki/Exercise 2. Avoid Full Range of Motion:  Most commonly in the gym beginners do the half range of motion while doing
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A Safe & Cheap Diet To Tackle COVID Situation

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A WAY TO TACKLE COVID SITUATION


We all know about the emergency situation due to the Corona virus. In the COVID SITUATION the first thing is to get vaccinated from your nearby available spot. If you are confused about the safety of the vaccine then click on the link. For your concern we made diet plan for everyone. Read the article entirely and if you have any question or suggestion then please comment and let us know.


A SAFE DIET FOR BEING SHIELDED FROM CORONA VIRUS:


Some tips for you:

In this situation self defence is mandatory, you have to take care of yourself and of your family. So you need a perfect diet with proper nutrition. So a proper nutritious diet and hydration is very important. These were always  important but in our daily urgent life we have lost the self care theory. In our diet there was a huge shorten of nutrition. We just ate to live, we

  1. used to eat more carbohydrate than proteins.
  2. used to eat more fat.
  3. used to eat much streetfoods  at restaurants or anywhere.
  4. dont consume enough protein, vitamins, minerals. 
So corona virus is here to teach us how to take care of diet and fitness. You have to follow some tips in this situation, 
  1. you have to eat fresh foods and unprocessed foods.
  2. eat moderate amount of fat and oil, not too much.
  3. you have to drink enough fresh water and keep yourself hydrated all time. 
  4. if you are fond of salty and sweet food then you have to change your mind and you have to avoid them.
  5. you have to avoid street foods.
  6. you have to be fit all the day, so start workout at home.
  7. counselling with your physician is important.



A diet for a healthy people in the lockdown:

Some food than boost your immunity and keep you feet and energetic are needed in the Covid situation. here are some food plan for those who are not tested covid19 positive;

some safe dry foods like 
  • almonds 
  • kaju
  • walnuts
  • peanuts
  • dates
some seeds containing antioxidants and omega 3 , like 
  • flax seeds
  • chia seeds
  • pumpkin seeds
  • sunflower seeds
some fresh fruites that provide you vitamins like 
  • apple
  • oranges
  • grapes
  • water melon
  • mango
  • bananas
  • strawberries
some lean protein sources that give you all the amino acids your body need 
  • chicken breast
  • fish
  • sea fish oil
  • seeds
  • masoor dal
  • mung dal
  • beans
  • brocollis
some supplements you need
  • multivitamin and multi-minerals tablet: one dose in the morning after meal
  • fish oil capsule: one dose per day
  • protein powder(optional): one scoop with warm water per day
  • aswagandha churna: one table spoon with warm milk before bed
  • shilajit capsule: one tablet before bed with milk
  • zinc capsule: one per day
  • iron tablet: one per day
  • calcium(optional): one per day

What happens when you are in hospital for Covid positive


Well, when a person is admitted to hospital for any critical situation due to corona virus, 1. If he/she is able to eat, health department provides them foods of extra calories and proteins. 2. If he /she is not able to eat by mouth, the department provides them liquid nutrition by tube through vein into the stomach. So your routine has been broken and if you were on the track of bodybuilding and fitness care, then you have to work hard after releasing from hospital.



A perfect diet for them who just released from hospital for Covid


When you come home after fighting against the deadly corona virus, you become too weak or tired to eat and you have lost your weight or gain excessive weight. here some tips for you that's how you can be on your track as soon as possible;
  • eat every 2 hrs
  • eat a small meal like 5 to 6 times per day
  • add foods that high in protein and fiber

  • eat high calories and proteins like cheese, chicken, nuts

  • eat high good cholesterol like whole egg, yogurts, peanut butters, cream cake

  • drink enough fresh water and protein shake between the meals

  • use mints, gum, if you mouth become dried

  • consider multivitamins and multi minerals supplements

  • eat enough fiber contained foods like salads

  • add sauce or gravy with meat or fish

  • if you have eating problem then replace the meal with high protein shake




Here is a meal plan for you;


Monday/Wednesday/Friday/Sunday


After wake up: A cup of green tea with lemon

Breakfast: 1 boiled egg, some overnight soak flax seeds, chia seed, almonds

Snack: Some mixed fuites

Launch or meal 1: White rice with chicken or any high protein source

Afternoon snack: Milk and any protein source

Dinner: Roti 2 or 4 with chicken or daal


Tuesday/Thursday/Saturday


After wake up: Fruit juice

Breakfast: Milk shake with banana, mango, peanut butter, honey

Snack: Overnight soaked mix nuts

Launch: White rice with mix veg

Afternoon snack: 2 boiled eggs and 2 apples

Dinner: Roti 3 to 4 with mix veg with panir or chicken



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