The exercises we list here are as important for women as they are for men. Our ladies need strong well-toned arms too (it won’t cause women to bulk up like men do as they don’t have as much testosterone as men).

Before we start, you need to understand the muscles of the arms – biceps, triceps and forearms. Each of these has what are called extensors (muscles which help extend the arm and increase the angle of the joint) and flexors (muscles which help flex the arm and decrease the angle of the joint).

Things to keep in mind before you start

If you’re performing the these exercises for the first time it would be a good idea to take seek help from a gym trainer so that he can show you the proper form and posture. If you don’t have a personal trainer, don’t fret. Just seek out the floor trainer (all gyms have them) for guidance in the early days. Make sure you are always in control of the motion and you’re not lifting those weights with a jerking motion or breaking your form because this could damage your elbows. Also, you should begin with lightweights to learn the proper technique before you move on to heavier weights. Looking at your form and posture in the mirror while performing these exercises help.

Here are some exercises for different parts of the arm – biceps, triceps and forearms.

Biceps exercises

Hammer

The hammer curl is a classic exercise and quite simple to boot. It can be performed either with alternate arms or with both arms at the same time using two dumbbells.

Weight, sets and reps: If this is the first time you’re doing this exercise begin with 7.5 or 10 pounds in each arm. You should aim to do three sets of 15 reps each (15×3).

How to do it: Stand straight while holding a dumbbell in each of your arms. Your palms should be facing in. Slowly raise the dumbbell until the forearm is completely vertical and then lower your arm to the original position. Do the lifting with your elbows and not your wrists. Keep the wrist as firm as possible.

Barbell Curl

The barbell curl is another standard exercise which is great for the biceps.

Weight, sets and reps:  If it’s your first time, begin with the 20 pound barbell. You should aim to do three sets of 15 reps each (15×3).

How to do it: Stand straight with your legs wide as you hold a shoulder-wide grip with palms facing up. With your elbows side by side raise the barbell until your forearms are vertical and then lower until your arms are fully extended. 

Triceps exercises

Cable Pushdowns

The exercise is done with the cable pulley machine – the one with the weights and lots of ropes and pulleys.

Weights, sets and reps: If it’s your first time begin put the weights stack at around 30 pounds and do three sets of 15 reps each (15×3).

How to do it: This exercise can either be done with a horizontal bar or a rope handle but the movement remains similar. Stand upright while facing the machine and pull the bar down until your forearm is completely parallel to the ground and repeat this movement. If you’re using a rope handle bring your wrists back, at least until your arms are completely straight. Make sure your elbows remain steady while doing this exercise.

                                                                               Close-grip bench press

This exercise is similar to the normal bench press but the close-grip makes it an exercise which targets your triceps more than your chest.

Weights, sets and reps: The bench press bar is usually 40 pounds and if it’s your first time don’t add additional weights. However, if you feel that it’s too light you can start by adding 5 pound plates on each side. Don’t be in a hurry to increase the weight and instead concentrate on proper form and posture.

How to do: Lie on bench and grasp the bar with a narrow grip (arms six inches apart). Lower the weight to your chest with your elbows close to your body and then push the barbell up until your arms are completely straight. Make sure you’ve a strong grip while doing this exercise and don’t let your wrists bend.

Forearms

Reverse barbell curl

Weights, sets and reps: Start with the 20 pound barbell and try to do three sets of 15 reps each (15×3).

The reverse barbell curl is similar to the classic barbell curl; the only difference being that instead of up, your palms are facing down.

How to do: Stand straight with your legs as wide as you hold a shoulder-wide grip with palms facing down. With your elbows side by side raise the barbell as high as you can and then lower until your arms are fully extended.  This exercise can also be done while sitting down. The thing to keep in mind is that you should always be in control of the motion without which you could injure your wrists or damage your shoulders.

There are more intense exercises to bulk up the muscles in your arms but you should only start doing them once you’re comfortable with the ones mentioned here. 

 But the truth is that weight training benefits everyone – men, women, elders and even children (above 13 and not hardcore weight training). You can’t get that well-toned or defined look without strength training. It’ll help you bulk up and/or tone the neck, chest, shoulders, biceps, abdomen, forearms, thighs, calves, triceps, back (upper, middle and lower) and hamstrings. It’s equally important for weight gain, maintenance, shaping up or weight loss.

 Benefits of weight training

For those looking to lose weight, weight training helps build lean muscle (which promotes faster weight loss). It also boosts metabolism and helps tighten the skin. It ups testosterone levels which is a key fat-burning hormone besides keeping a host of cardiovascular diseases at bay.  It prevents sagging skin (this can be a very embarrassing problem for weight losers), helps target stubborn areas like inner thighs or abdomen, builds muscle strength and endurance and improves your posture. Quite simply as I discovered, it’s impossible to lose weight effectively without it.

 For those looking to gain weight, weight training is as required as for those looking to lose it. People who are usually thin are called ectomorphs and they have a very high metabolism which means that they tend to burn up calories faster than the rest of us. For them, weight training combined with a proper diet is necessary to bulk up.

For women, it can keep osteoporosis away, improve flexibility, posture, strength, endurance and also improves cardiovascular health. And women who are scared that they will start looking like muscular caveman can rest assured that will never happen. Muscle hypertrophy, the kind we see on male bodybuilders is usually fuelled by testosterone. A woman’s body on the other hand secretes only about 1/100th of the amount of this hormone and unless a woman takes steroids, it’s impossible for her to look that bulky! Read more about benefits of weight training for women.

 For older people, weight training helps slow down muscle mass loss that comes naturally with age. It also increases bone density which can help prevent the onset of age-related diseases like osteoporosis and arthritis.Now that you’ve read about all the health benefits, here are some tips you should keep in mind before you start weight training:

1.       Consult a physician

Before you start any new fitness regime, it’s vital to consult a physician and get a total health check-up. Make sure you don’t have any heart problems or conditions like diabetes which can affect your workout and diet.

2.       Get a professional trainer

If this is the first time you’ve ever set your foot in a gym it would be a good idea to get some professional assistance. Weight training is all about proper posture and form and you need a professional to show you how it’s done. Posture refers to the position you take before you start and form the movements you make during each exercise. Improper posture and form can lead to variety of injuries, the most vulnerable areas being the lower back and shoulder areas. Also there are a variety of different ways to go about it – machines (for various body parts), dumbbells and barbells and you need a trainer’s help to navigate the gym in the early days.

3.       Warm up before and stretch afterwards

Not warming up properly before weight training could lead to injuries. Spend a few minutes warming up before you start exercising. It should ideally target the muscle group you’re going to target. For example, if you’re going to do lower body exercises, do some squats before. Basically, you’re giving your body a chance to experience the stress you’re going to put it through so you’re ready for it. Stretching afterwards will loosen up your muscles and prevent injuries. Failure to stretch also coincides with cramps and delayed onset muscle soreness (DOMS).  

4.       Start slow

Do not start with heavy weights. It takes time to gradually build up your strength. Initially, you should look to learn the basics and do light weights. Since you’ve never moved those particular joints before, it will take time to master. Slowly, they’ll become more flexible and you can gradually up the number of sets and reps you do.

5.       Get proper rest

One of the aspects of strength training that’s often ignored is the rest phase. It’s vital to recuperate your muscles so that the wear and tear caused by strength training can be repaired. To begin you with you should only do strength training three days a week and do cardio on the others.

6.       Proper diet

One of the most important facets of strength training is a proper diet. It’s not just about what you eat, but when and how much. For example, you should immediately have something after your workout to help repair the muscles (protein shake). Since weight training essentially means your muscles go through a lot of wear and tear, adequate proteins are required to repair them. For this you need a diet high in protein. Some food items you should definitely eat while weight training is turkey, chicken, fish, egg whites, etc. Don’t fret if you’re a vegetarian you can easily make up for your protein requirements through dry fruits, pulses, sprouts, dal, groundnuts, etc.  You can also increase your protein intake with whey protein shakes.  However, don’t neglect other food groups like carbs, fibres or fats. Consult a dietician before you start out to help you customise the perfect diet.

 All said and done there’s far more to weight training that’s been mentioned here but it’s surely enough to get you started. Go pump some iron. We will soon follow up with workouts for the various individual muscle groups like the back, chest, biceps, triceps and lower body. 

Also read: Exercises for a sculpted back

Location

Never ever pick a gym that is far away. Your gym should ideally be located near your home or office. It should be easily accessible at all times. If you have to travel for long to reach your gym, the chances are that you’ll soon start finding excuses not to go there.

Facilities

This is the first thing you’ll be shown the moment are given an introductory tour. Every decent gym should have the following – treadmill, elliptical, spinner, stationary cycle, rowing machine, stepper, free weights, weight machines and abdominal machines (most gyms have more than one kind). These are the very basic facilities you should look out for. Don’t be fooled by gyms which have more than one variety of similar machines. The aforementioned ones are enough for a good workout. You should check for their condition and maintenance. Also try and visit the gym during the time you’d want to regularly workout so you can gauge how crowded the gym is at that moment and if the machines and equipment are available.

It would also be a wise idea to take a closer look in the locker room to see if there is enough locker space to keep your belongings. You should also check the condition of toilets, steam room, massage room (if any), etc.  Besides basic hygiene, good maintenance of the aforementioned facilities will give you an insight on the gym’s overall efficiency and maintenance-levels.

Personnel

More than the facilities a gym’s credence is determined the quality of personnel they hire. Check how good the trainers, dieticians and other staff members are. There are some easy ways to do this.

Most gyms have trainers of two varieties – personal trainers or general fitness instructors. The moment you enter a gym you can see whether they’re paying attention to clients, giving them instructions, checking their postures or just milling around talking among themselves. Good ones will never do the latter. Their physical condition will also be a yardstick. Good trainers will always be physically fit themselves.If you intend to opt for a personal trainer (you should if it’s your first time), ask the management to give you a trial version with him. The rapport you share with him/her is very important, so you should try and get to know the person. In case of dieticians, you should ask for their credentials and see whether they have done an accredited nutritional course which allows them to practice as nutritionists or dieticians.  

 Crowd

Another important feature of any gym is the kind of crowd that hangs out there. If you observe any regular gym-goer, you’ll realise that they tend to develop a close personal bond with others who work out there. This helps build a sense of camaraderie among them and in the long run your gym crowd will become your support group which will help you follow a healthy lifestyle.

Offers

Before you settle on a gym, always compare the prices. Most gyms will have a variety of saver deals – couple offers, discounts at different times, various weight loss packages and a variety of other offers. Don’t get fooled by them. Always compare them to basic offers (yearly membership). I will give you an example. A gym offered me a yearly membership fee and a 30 kg weight loss package for Rs 30,000 for a year. It also had a five kg package which cost just Rs 15,000 and the yearly membership fees were somewhere around Rs 10,000. The weight loss packages usually have some free dietician meetings and massages thrown in. But to be honest I never found them useful and they were a waste of money. Plus the 30 kg weight loss package offers nothing different from the 5 kg package. So be very careful about offers from a particular gym because they usually give the same service irrespective of what various offers say.

 Different programmes

Another thing you should check before joining a gym is what different alternatives they offer to your run-of-the-mill cardio machines and weight training. Many people tend to get bored with regular workouts and these sorts of group activities not only breaks the monotony but also helps you broaden your horizon and find more exciting ways to stay fit. Look out for separate classes for activities like aerobics, spinning, power yoga, Pilates, etc. Check if they’re being offered by professionals or the regular gym instructors. If it’s the regular gym instructors, the chances are they aren’t very good. Another thing you should keep in mind is whether these classes are part of the package the gym offers.

But the most important thing you’ve to realise is that the gym or fitness trainer is not going to be the deciding factor for you to achieve your fitness goals.. Before you join a gym, you have to make sure that you are in the right frame of mind. The choices you made before should have no bearing on your present state of being. Different people have different expectations from a gym – some want to lose weight, some want to gain weight, while others simply want to get fitter. Whatever your goals, you need to make sure that  nothing, absolutely nothing comes between you and your work-out. 

Aerobic exercise, which includes walking, running, and swimming, has been proven to be an effective way to lose weight, the Journal of Applied Physiology reports. It also helped with weight loss by increasing a person’s resting metabolic rate, according to a Duke statement. ‘Given that approximately two-thirds of adults in the United States are overweight due to excess body fat, we want to offer clear, evidence-based exercise recommendations that will truly help people lose weight and body fat,’ said Leslie H. Willis, exercise physiologist, who led the study.

Researchers enrolled 234 overweight or obese adults in the study. They were randomly assigned to one of three exercise training groups: resistance training (weight lifting), aerobic training (12 miles per week), or aerobic plus resistance training (three days a week, plus approximately 12 miles per week of aerobic exercise).

The groups assigned to aerobic training and aerobic plus resistance training lost more weight than those who did just resistance training. The resistance training group actually gained weight due to an increase in lean body mass. Aerobic exercise was also a more efficient method of exercise for losing body fat. The aerobic exercise group spent an average of 133 minutes a week training and lost weight, while the resistance training group spent approximately 180 minutes exercising a week without shedding pounds.

The combination exercise group, while requiring double the time commitment, provided a mixed result. This group did notice the largest decrease in waist circumference, which may be attributed to the amount of time participants spent exercising. ‘Balancing time commitments against health benefits, our study suggests that aerobic exercise is the best option for reducing fat mass and body mass,’ said Cris A. Slentz, Duke exercise physiologist and study co-author. ‘It’s not that resistance training isn’t good for you; it’s just not very good at burning fat,’ Slentz said.

Also read: Supercharge your cardio workout

Source: IANS

According to his trainer Vinod Channa, “People born with his body type are the athletic type. Even if they do few exercises or not exactly accurate forms of exercise, they get results quickly.” His workouts usually consist of two body parts a day – chest and triceps on day one, back and abs on day 2, lower body on day 3 and cardio on all other days.

According to sources, the actor takes his fitness regime very seriously and works out two to three hours every day to workout, even during shoots. A body like his doesn’t come about without tremendous hard work. For example for the movie Force, he needed to gain weight and bulk up and he did this by completely changing his regime to load up on proteins and carbs and piled on an extra 10 kg of muscle which he lost after the movie.

The actor believes that anyone can get in shape if they think clearly and follow a disciplined schedule. Fitness, the actor quips, is like a tripod stand. “It has three legs – good food, good sleep and good routine. Without that you’re not really up to speed.”

Here’s a table of some of his favourite exercises that help target various body parts -

Along with this he’d also do around 30 min of cardio everyday which would include running, jogging, kick-boxing etc.

The workout however is only half the battle and it’s what we eat that makes all the difference. His diet consists of six meals a day. Each meal has carbohydrates (to gain weight), protein and a small amount of fibre. Though John is a vegetarian he still eats egg whites and fish for protein which are essential for muscle repair. To beef up for the movie Force he went on a high protein diet. His sources of protein include soya, sprouts, milk, pulses, whey protein shakes, steamed fish and egg whites.

While he loads up on proteins, he doesn’t miss out on his carbs. His favourite carbs include sweet potatoes, corn grains, jowar, bajra, nanchi and corns. For fibre he eats green veggies and fruits like papaya, musk melon, apple, orange and sweet lime.

His daily meal routine -

 The actor steadfastly abstains from maida products, sweets, oily food and rice. He is also opposed to steroids or growth hormones that are popular among some bodybuilders as they usually have calamitous side-effects.  John’s regime not only gives us insight into the effort and determination that goes into an admirable physique but also proves that anyone can achieve it if they are willing to be diligent and motivated.  

For more health-related videos check out our YouTube Page 

Cardio + Strength training?

It’s a great form of cardio because while jogging or running just engages the lower body, swimming targets almost every muscle in the body at the same time. The heart pumps more blood, the lungs work harder when you breathe between strokes and other moving muscles like your biceps, triceps, thighs and calf muscles are all called into action. Also the water provides natural resistance to your body. The faster you swim the more resistance your muscles are subjected to resulting in muscle development without putting undue pressure on your joints that strength training might provide.

How often should one swim?

Swimming twice a week is good enough for starters and the amount of time or distance you cover doesn’t really matter. It all depends with how comfortable you are. Like any other physical activity, once your body gets used to it you should up the ante. If you’re comfortable swimming for half an hour, increase your duration. Or you could try covering more distance in the same amount of time.

 What are the different strokes?

 There are basically four different strokes – breast, freestyle, back and butterfly.

1. Breast stroke: It is the easiest and often the first stroke taught to beginners It helps beginners overcome underwater breathing issues.

2.  Freestyle or Front Crawl stroke: It is the most widely used technique as it is the fastest swimming stroke where your body is flat and your face is down. Every two or three strokes you need to look away to breathe and look down again to gain speed with your legs kicking the water as you use your arms and cup your palms to gain maximum speed off the water.

3.  The Back Crawl or the Backstroke: It is a therapeutic technique which is advisable for people with back injuries. You lie flat on your back and kick the water while your arms go towards your head and move your body in the water.

4.  The Butterfly Stroke: It is the hardest swimming stroke possible. To master this stroke you push your body in and out of the water facing down till you need to breathe and then start this motion all over again. This technique requires experience and takes time to master.

Who should avoid swimming?

People with cardiovascular problems need to be careful. Studies have also shown that people who suffer from asthma, allergic rhinitis and other sorts of allergies should be vigilant particularly because of the high chlorine content in most swimming pools. It is also known to increase the risk of sinusitis and sore throat. If you have a back injury it’s a good idea to stick to the backstroke. This particular stroke relaxes the back muscles and causes relief by gently exercising the stiffened back muscles.

How important is a coach?

If you have to learn swimming from scratch then a coach is required to teach you the proper technique. He/she also doubles as a lifeguard and can judge whether you’re ready for the deep-end or not.

Are there any precautions to keep in mind?

It’s important to not swim right after eating. One should ideally do some light exercises before jumping into the pool. Drink lots of water before you swim to avoid dehydration which can cause cramps in your legs. Beginners should ideally have a coach or only swim when there are lifeguards around. To keep the chlorine at bay you can use eye goggles and swimming caps.

Should pregnant women avoid swimming?

While swimming is a very good form of exercise for pregnant women, one should consult a doc before jumping into the pool. Many research studies have been conducted on the subject and they show that swimming causes no risk to the mother or the baby. The water, chlorine and bacteria have no negative effects on the growth of the foetus. However, mothers-to-be should avoid the sauna or a hot tub.

Can swimming affect my skin and hair?

Yes. The chlorine in the water may contain some copper which can leave your hair with a slight greenish tinge. There are various swimming shampoos one can use to get rid of the copper residue. It can also make your hair dry and brittle. To avoid this wear a bathing cap and wash your hair with a conditioner afterwards. Chlorine affects your skin as well. That’s why it’s very important to take a shower after swimming. Apply a thin layer of skin cream to replenish the moisture on your skin. Drinking lots of water before and after swimming also helps. If you swim in a natural water body or in an uncovered pool then you should apply some waterproof sunscreen about half an hour before you start swimming.

Are there any health risks?

However, if you have injuries particularly open wounds, they may take longer to heal. Prolonged exposure can also cause temporary wrinkling of the skin. Failure to wipe between your toes can result in athlete’s foot, a fungal infection caused by the excessive moisture. Excessive chlorine amounts can cause temporary irritation in your eyes and hardening of your hair strands. Less chlorine might result in the growth of germs that may be ingested and cause digestive problems.

Just keep the precautions we have mentioned in mind and you’re good to go.

Manish Advilkar, a professional bodybuilder and fitness trainer who has trained Salman for over six years says that the actor takes his regime very seriously. While most people assume that he only focusses on weights the truth is the actor has a very tough cardio-vascular regime as well.

He even cycles from Bandra to Panvel occasionally, an astonishing 50 km. It takes him three hours and it’s a distance even professional athletes baulk at. He is actually known to do 1000 push-ups or 2000 sit-ups a day!

According to another insider, his workouts are usually two hours long and always includes one hour of cardio. When he does strength training, he concentrates on two body parts on any particular day – biceps, triceps, legs, back or shoulders. Of course we can’t forget the actor’s rock hard abs – he actually works very hard to keep them in shape. He does 500 crunches, pull-ups and chin-ups every day!

What’s really interesting is the fact that Salman Khan’s workout regime is as old-school as you can get and definitely something you shouldn’t try to ape on your first trip to the gym. It takes time and patience to build up fitness and endurance levels like Salman’s. He didn’t get his strength and stamina in a day and it’s a testament to years of hard work.

What does Salman Khan eat?

The most important thing is what he doesn’t eat and that’s junk food. The actor steers clear of all junk food and even tries to avoid synthesised food as far as possible. He eats normal food like meats, veggies and fruits. He gets the majority of his carbs from pulses. One interesting aspect of his diet is the fact that he loads up on lots of protein (chicken, egg whites and fish) which are absolutely essential to repair muscle damage. He also avoids anything sugary. Of all the celebrity diets or fitness regimes we’ve witnessed Salman’s is the one that has the least frills. Not only that but he is known to take others under his wings and helped newcomer Arjun Kapoor shed 50 kg in 4 years! 

The best thing about Salman Khan’s fitness regime is the fact that it has no frills, nothing fancy and everyone can follow it. So the bottom line is all you need is control, honesty and dedication to get that perfect body!

The research suggests that the key to muscle gain is working to the point of fatigue and challenges the widely held belief that training with heavy weights is best for muscle growth, the Journal of Applied Physiology reports. ”Many older adults can have joint problems which would prevent them training with heavy loads,” says Mitchell. “This study shows that they have the option of training with lighter and less intimidating loads and can still receive the benefits.”

For the study, a series of experiments were conducted on healthy and young male volunteers to measure how their leg muscles reacted to different forms of resistance training over a period of 10 weeks, according to a McMaster’s statement. The researchers first determined the maximum weight each subject could lift one time in a knee extension. Each subject was assigned to a different training program for each leg. In all, three different programs were used in combinations that required the volunteers to complete sets of as many repetitions as possible with their assigned loads — typically eight to 12 times per set at the heaviest weights and 25-30 times at the lowest weights.

Source: IANS