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Fitness Plan

Why you Burn Body Fat

Body Schedule

The Workout Program and Diet

Diet Chart

Encl (A): Breakfast(A)

Encl(B): Fasting Method

Standard Height Weight Chart

Exercise Chart: Week 1













Exercise DEMO

Stretching Routine

Instructions

Fitness PlanFitness Plan

Intro Intro

Here is the perfect Fitness plan. This program minimizes your time spent exercising while maximizing your energy and results. Here is the perfect Fitness plan. This program minimizes your time spent exercising while maximizing your energy and results.

Losing weight does not take a lot of time and isn't hard when you use Losing weight does not take a lot of time and isn't hard when you use effective and proven techniqueseffective and proven techniques. This plan is the result of . This plan is the result of coaching more than a million people. It was created based on their feedback and success stories, specifically for people who are time coaching more than a million people. It was created based on their feedback and success stories, specifically for people who are time deprived but want rapid results. If you don't want to spend hours in the gym but want to look as if you do, this program is for you.deprived but want rapid results. If you don't want to spend hours in the gym but want to look as if you do, this program is for you. Build Muscle to Lose Fat and Feel Younger Build Muscle to Lose Fat and Feel Younger

An important factor that determines how much fat you burn throughout the day is the amount of lean muscle tissue in your body. The An important factor that determines how much fat you burn throughout the day is the amount of lean muscle tissue in your body. The more lean muscle tissue you have, the more efficiently your body burns fat. more lean muscle tissue you have, the more efficiently your body burns fat.

Normally when you lose weight, you lose 75% of it as fat and 25% of it as muscle. But when you do strength training, you lose nearly Normally when you lose weight, you lose 75% of it as fat and 25% of it as muscle. But when you do strength training, you lose nearly all fat and no muscle. Lean tissue derives 75 to 95% of its energy from body fat, so for every new pound of muscle you build; you all fat and no muscle. Lean tissue derives 75 to 95% of its energy from body fat, so for every new pound of muscle you build; you incinerate about 30 additional calories per day. The more lean tissue you have, the more body fat you will shed—even at night, while incinerate about 30 additional calories per day. The more lean tissue you have, the more body fat you will shed—even at night, while you sleep.you sleep.

For example, if two persons weigh the same amount but one has 5 lb more muscle, he/she will burn an extra 150 calories a day.For example, if two persons weigh the same amount but one has 5 lb more muscle, he/she will burn an extra 150 calories a day.

You'll feel younger too, because strength training turns back the aging clock. Strength training also encourages you to exercise more You'll feel younger too, because strength training turns back the aging clock. Strength training also encourages you to exercise more throughout the day. Once your muscles become stronger—usually by week 2 or 3—you will find yourself suddenly doing things you throughout the day. Once your muscles become stronger—usually by week 2 or 3—you will find yourself suddenly doing things you never thought possible. You'll take a walk instead of sitting in front of the TV, take the stairs instead of the elevator, and take quick never thought possible. You'll take a walk instead of sitting in front of the TV, take the stairs instead of the elevator, and take quick walking breaks instead of sitting at your desk all day. All of this will accelerate your results. walking breaks instead of sitting at your desk all day. All of this will accelerate your results.

In additionIn addition, , we recommend that you do about 30 minutes of aerobics a day to keep your heart and lungs strong. we recommend that you do about 30 minutes of aerobics a day to keep your heart and lungs strong.

Plus, it helps to reduce your stress level.Plus, it helps to reduce your stress level.

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Why You Should Burn Body FatWhy You Should Burn Body Fat

Are you overweight? Then you probably want to lose some weight. It is obvious that you’ll burn body fat by increasing your metabolism. Are you overweight? Then you probably want to lose some weight. It is obvious that you’ll burn body fat by increasing your metabolism. But be sure that what you burn is fat, not muscles. But be sure that what you burn is fat, not muscles.

Some statisticsSome statisticsAfter age 25, the average person gains one pound or more a year, which means at the age of 50 an average person is 25 pounds or After age 25, the average person gains one pound or more a year, which means at the age of 50 an average person is 25 pounds or more heavier than he or she was 25 years ago. As you age your metabolism is slowing down, causing your body to burn less fat. more heavier than he or she was 25 years ago. As you age your metabolism is slowing down, causing your body to burn less fat. Without exercising regularly, the average person loses a pound of muscle each year. Without exercising regularly, the average person loses a pound of muscle each year.

Motivations for weight lossMotivations for weight lossMost people's primary motivation for weight loss is to improve their appearance. Most people's primary motivation for weight loss is to improve their appearance. Other motivational factors are the many health benefits of proper nutrition and regular exercise. Other motivational factors are the many health benefits of proper nutrition and regular exercise.

Why obesity is dangerousWhy obesity is dangerousReduction of excess body fat plays a vital role in maintaining good health and avoiding disease. Medical evidence shows that obesity Reduction of excess body fat plays a vital role in maintaining good health and avoiding disease. Medical evidence shows that obesity poses a significant threat to health as well as to longevity. Excess body fat is connected to:poses a significant threat to health as well as to longevity. Excess body fat is connected to:

heart disease heart disease cancer cancer

diabetes diabetes gall bladder disease gall bladder disease

gastro-intestinal disease gastro-intestinal disease sexual dysfunction sexual dysfunction

osteoarthritis osteoarthritis stroke stroke

Why is excess body fat linked to heart disease?Why is excess body fat linked to heart disease?About 4/5’s of deaths caused by heart disease and cancer, are linked to life-style factors, inactivity included. About 4/5’s of deaths caused by heart disease and cancer, are linked to life-style factors, inactivity included. Your heart has to work harder to pump blood to the lungs and to the extra fat throughout your body. Therefore it takes more energy for Your heart has to work harder to pump blood to the lungs and to the extra fat throughout your body. Therefore it takes more energy for you to breathe. This extra workload might cause your heart to become enlarged and high blood pressure and life-threatening erratic you to breathe. This extra workload might cause your heart to become enlarged and high blood pressure and life-threatening erratic heartbeats might be the consequences.heartbeats might be the consequences. Overweight people often also have high cholesterol levels, making them more likely to develop arteriosclerosis. When blood vessels are Overweight people often also have high cholesterol levels, making them more likely to develop arteriosclerosis. When blood vessels are

so narrow that vital organs like the heart, kidneys or brain don’t get enough blood, this becomes life-threateningso narrow that vital organs like the heart, kidneys or brain don’t get enough blood, this becomes life-threatening. .

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Why You Should Burn Body Fat … contdWhy You Should Burn Body Fat … contd

It might go without saying, but the narrower the blood vessels become, the harder your heart has to pump, which results in It might go without saying, but the narrower the blood vessels become, the harder your heart has to pump, which results in increased blood pressure. High blood pressure itself poses several health risks, like heart attack, stroke and kidney problems. increased blood pressure. High blood pressure itself poses several health risks, like heart attack, stroke and kidney problems.

Does excess body fat cause cancer?Does excess body fat cause cancer? .In general, research has linked cancer-causing chemicals (carcinogens) to excess, actually as a storage place for these. In general, research has linked cancer-causing chemicals (carcinogens) to excess, actually as a storage place for these ك Excess fat has been linked to a higher rate of breast and uterine cancer for women Excess fat has been linked to a higher rate of breast and uterine cancer for women ك .Excess fat has been linked to colon and prostate cancer for men. Excess fat has been linked to colon and prostate cancer for men ك

How is excess body fat related to diabetes?How is excess body fat related to diabetes? .There is a delicate balance between the relative amount of body fat, the level of blood sugar and the hormone we call insulin. There is a delicate balance between the relative amount of body fat, the level of blood sugar and the hormone we call insulin ك Excess blood sugar is stored in the liver and other vital organs, and converted to fat as soon as these organs have got what Excess blood sugar is stored in the liver and other vital organs, and converted to fat as soon as these organs have got what كthey need of it. they need of it. The pancreas of overweight people often produces more and more insulin. The problem is however, that the body is not able to The pancreas of overweight people often produces more and more insulin. The problem is however, that the body is not able to كutilize this to regulate it’s blood sugar levels. utilize this to regulate it’s blood sugar levels. This poor regulation of blood sugar and insulin causes an imbalance in the system, which results in diabetes. This disease may This poor regulation of blood sugar and insulin causes an imbalance in the system, which results in diabetes. This disease may كin it’s turn cause heart disease, kidney failure, blindness, amputation, and death. in it’s turn cause heart disease, kidney failure, blindness, amputation, and death.

How Reducing Body Fat Reduces Disease RiskHow Reducing Body Fat Reduces Disease RiskAt an American University, researchers studied a sample of people following a certain weight management program. This study At an American University, researchers studied a sample of people following a certain weight management program. This study showed:showed: Decreased HDL cholesterol levels Decreased HDL cholesterol levels ك Decreased triglyceride levels Decreased triglyceride levels ك Decreased blood pressure Decreased blood pressure ك Increased waist-to-hip ratio Increased waist-to-hip ratio ك .An active lifestyle can slow or stop the disease process for most people, even those with a history of heart disease in the family. An active lifestyle can slow or stop the disease process for most people, even those with a history of heart disease in the family ك

Other studies have shown that programs that includes:Other studies have shown that programs that includes: Regular physical activity Regular physical activity ك Low-fat diets Low-fat diets ك Stress reduction Stress reduction ك .Reverse heart disease processes. Reverse heart disease processes ك

While other studies shows that reducing body fat through an active lifestyle and low fat diets mean reduced risk for:While other studies shows that reducing body fat through an active lifestyle and low fat diets mean reduced risk for:

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Why You Should Burn Body Fat … contdWhy You Should Burn Body Fat … contd

Prostate cancers for menProstate cancers for men ك

Breast and uterine cancers for women Breast and uterine cancers for women ك

.Non-insulin dependent diabetes for both genders. Non-insulin dependent diabetes for both genders ك

So, what to do?So, what to do?

You have to change to a new lifestyle, by committing yourself to a long term process that gradually will lead you to a healthier life. You have to change to a new lifestyle, by committing yourself to a long term process that gradually will lead you to a healthier life. This process requires persistence and patience, especially in the beginning. If you stay persistent, your new lifestyle will automatically This process requires persistence and patience, especially in the beginning. If you stay persistent, your new lifestyle will automatically take over, and it will become natural for you. This process will containtake over, and it will become natural for you. This process will contain

Moderate, long term fat loss Moderate, long term fat loss ك

Aerobic exercise Aerobic exercise ك

Strength exercise Strength exercise ك

Here are the benefits 90 percent of overweight people following this advice have gained:Here are the benefits 90 percent of overweight people following this advice have gained:

Improved heart function Improved heart function ك

Improved blood pressure Improved blood pressure ك

Improved glucose tolerance Improved glucose tolerance ك

Improved cholesterol levels Improved cholesterol levels ك

Lowering requirements for medication Lowering requirements for medication ك

Eight times less likely to die from cancer than the unfit Eight times less likely to die from cancer than the unfit ك

percent less likely to die from other diseases than the unfit 53 percent less likely to die from other diseases than the unfit 53 ك

.Eight times less likely to die from heart disease than the unfit people. Eight times less likely to die from heart disease than the unfit people ك

But, how to get started?But, how to get started?

The first phase in such a process has shown to be the hardest – it is here most people drop out. The longer you stay in the process, The first phase in such a process has shown to be the hardest – it is here most people drop out. The longer you stay in the process, the more likely you are to succeed. And trust me; after you - by means of persistency and patience - have passed this critical start the more likely you are to succeed. And trust me; after you - by means of persistency and patience - have passed this critical start phase, the fun and excitement you gradually will experience will make the change well worth the effort.phase, the fun and excitement you gradually will experience will make the change well worth the effort.

You must make the decision to commit to this lifestyle changing process You must make the decision to commit to this lifestyle changing process ك

.If you ever feel tempted to skip it for a day or even give up, confront yourself with your commitment, and go on. If you ever feel tempted to skip it for a day or even give up, confront yourself with your commitment, and go on ك

How to stay motivated?How to stay motivated?

Allow plenty of time for the changes. You should give yourself several years for the changes to take place. If you do so, your body will Allow plenty of time for the changes. You should give yourself several years for the changes to take place. If you do so, your body will adjust comfortably and the probability of maintaining this healthy lifestyle permanently will be higher.adjust comfortably and the probability of maintaining this healthy lifestyle permanently will be higher.

WARNING: Follow your Doctor’s adviceWARNING: Follow your Doctor’s advice.. Back to Index

Body ScheduleBody Schedule

The main causes of liver damage are:The main causes of liver damage are:

1. Sleeping too late and waking up too late are main causes.1. Sleeping too late and waking up too late are main causes.

2. Not urinating in the morning.2. Not urinating in the morning.

3. Too much eating.3. Too much eating.

4. Skipping breakfast.4. Skipping breakfast.

5. Consuming too much medication.5. Consuming too much medication.

6. Consuming too much preservatives, additives, food coloring , and artificial sweetener.6. Consuming too much preservatives, additives, food coloring , and artificial sweetener.

7. Consuming unhealthy cooking oil. As much as possible reduce cooking oil use when frying, which includes even the best cooking 7. Consuming unhealthy cooking oil. As much as possible reduce cooking oil use when frying, which includes even the best cooking oils like olive oil. Do not consume fried foods when you are tired, except if the body is very fit.oils like olive oil. Do not consume fried foods when you are tired, except if the body is very fit.

8. Consuming raw (overly done) foods also add to the burden of liver.8. Consuming raw (overly done) foods also add to the burden of liver.

Veggies should be eaten raw or cooked 3-5 parts. We just have to adopt a good daily lifestyle and eating habits. Maintaining good Veggies should be eaten raw or cooked 3-5 parts. We just have to adopt a good daily lifestyle and eating habits. Maintaining good eating habits and time condition are very important for our bodies to absorb and get rid of unnecessary chemicals according to eating habits and time condition are very important for our bodies to absorb and get rid of unnecessary chemicals according to "schedule.""schedule."

Because :Because :

Evening at 9 - 11 pm : is the time for eliminating unnecessary/toxic chemicals (detoxification) from the antibody system (lymph Evening at 9 - 11 pm : is the time for eliminating unnecessary/toxic chemicals (detoxification) from the antibody system (lymph nodes). This time duration should be spent by relaxing or listening to music. If during this time a housewife is still in an unrelaxed nodes). This time duration should be spent by relaxing or listening to music. If during this time a housewife is still in an unrelaxed state such as washing the dishes or monitoring children doing their homework, this will have a negative impact on health.state such as washing the dishes or monitoring children doing their homework, this will have a negative impact on health.

Night at 11pm - 1 am : is the detoxification process in the liver, and ideally should be done in a deep sleep state.Night at 11pm - 1 am : is the detoxification process in the liver, and ideally should be done in a deep sleep state.

Early morning 1 - 3 am : detoxification process in the gall, also ideally done in a deep sleep state. Early morning 1 - 3 am : detoxification process in the gall, also ideally done in a deep sleep state.

Early morning 3 - 5 am : detoxification in the lungs. Therefore there will sometimes be a severe cough for cough sufferers during this Early morning 3 - 5 am : detoxification in the lungs. Therefore there will sometimes be a severe cough for cough sufferers during this time. Since the detoxification process had reached the respiratory tract, there is no need to take cough medicine so as not to time. Since the detoxification process had reached the respiratory tract, there is no need to take cough medicine so as not to interfere with toxin removal process.interfere with toxin removal process.

Morning 5 - 7am : detoxification in the colon, you should empty your bowel.Morning 5 - 7am : detoxification in the colon, you should empty your bowel.

Morning 7 - 9 am : absorption of nutrients in the small intestine, you should be having breakfast at this time. Breakfast should be Morning 7 - 9 am : absorption of nutrients in the small intestine, you should be having breakfast at this time. Breakfast should be earlier, before 6:30 am, for those who are sick. earlier, before 6:30 am, for those who are sick.

Breakfast before 7:30 am is very beneficial to those wanting to stay fit. Those who always skip breakfast, they should change their habits, and it is still Breakfast before 7:30 am is very beneficial to those wanting to stay fit. Those who always skip breakfast, they should change their habits, and it is still better to eat breakfast late until 9 - 10 am rather than no meal at all.better to eat breakfast late until 9 - 10 am rather than no meal at all.

Sleeping so late and waking up too late will disrupt the process of removing unnecessary chemicals. Aside from that, midnight to 4:00 am is the time Sleeping so late and waking up too late will disrupt the process of removing unnecessary chemicals. Aside from that, midnight to 4:00 am is the time when the bone marrow produces blood. Therefore, have a good sleep and don't sleep late.when the bone marrow produces blood. Therefore, have a good sleep and don't sleep late. Back to Index

The Workout Program and DietThe Workout Program and Diet

Start your workout with a short warm-up to increase the temperature of your body Start your workout with a short warm-up to increase the temperature of your body and your joints. When you warm up, the joints move more smoothly, and you and your joints. When you warm up, the joints move more smoothly, and you

avoid injury. Save your stretching until after the workout. avoid injury. Save your stretching until after the workout. Stretching while you are still cold can lead to muscle pulls and injuries.Stretching while you are still cold can lead to muscle pulls and injuries.

The best way to cool down from your workout is with a quick full-body stretching routine. The best way to cool down from your workout is with a quick full-body stretching routine.

This will increase your range of motion so that you stay flexible and avoid injuries. This will increase your range of motion so that you stay flexible and avoid injuries.

This Fitness Plan is known asThis Fitness Plan is known as

BridalFit – MEN: Body Toning and FitnessBridalFit – MEN: Body Toning and Fitness

It comprises of the following:It comprises of the following:

1.1. Strength Training:Strength Training:

Upper Body Training (Chest, Shoulders, Biceps, Triceps)Upper Body Training (Chest, Shoulders, Biceps, Triceps)Core Body Training (Abs, Lower Back, Obliques)Core Body Training (Abs, Lower Back, Obliques)

Lower Body (Butt, Hips, Thighs, Calves)Lower Body (Butt, Hips, Thighs, Calves)

Note: Equipment required for the above has been kept minimal: Dumbbells.Note: Equipment required for the above has been kept minimal: Dumbbells.

For Women: Dumbbells sets of 1, 2 and 3 Kg pairs.For Women: Dumbbells sets of 1, 2 and 3 Kg pairs.For Men: Dumbbells sets of 2, 3, 4 and 5 Kg pairs.For Men: Dumbbells sets of 2, 3, 4 and 5 Kg pairs.

2.2. Cardio Training:Cardio Training:

Walking in parks / open spaces orWalking in parks / open spaces orTreadmill walking, jogging orTreadmill walking, jogging or

Elliptical Cross Trainer orElliptical Cross Trainer orStationery Bike orStationery Bike or

A combination of any of the above, suiting the individuals budget, time and space at home.A combination of any of the above, suiting the individuals budget, time and space at home.

3.3. Diet:Diet:

All the effort that has gone into the above Training would go down the drain and will not yield the desired All the effort that has gone into the above Training would go down the drain and will not yield the desired results if a proper Diet is not followed. While eating, it is very important to recognise what is goodresults if a proper Diet is not followed. While eating, it is very important to recognise what is good

for your body, rather than what suits your taste buds. Of course, there is nothing wrong in indulgingfor your body, rather than what suits your taste buds. Of course, there is nothing wrong in indulgingonce in a way… once in a way…

Follow the Diet Chart given here. This Diet has been designed to give the body what it requires,Follow the Diet Chart given here. This Diet has been designed to give the body what it requires,without making you feel hungry. It also gives you great energy for your daily chores.without making you feel hungry. It also gives you great energy for your daily chores. Back to Index

Sr.No. Time Particulars of Activity Measurement / Qty

1 06.00 AM Rise from Bed

2 06.05 AM - 06.10 AM Drink luke warm water with Honey and LimeWater - 250 ml. Honey 2 Tablespoons, Lime - one full lemon to be squeezed.

3 06.15 AM - 06.20 AM Drink room temp. water 1 Ltr.

4 06.30 AM - 07.30 AM Exercise as per Chart

5 07.30 AM - 07.45 AM

Breakfast - (A) Veg. Soup-As per Encl 'A'. Coffee or Tea. (B) Mixed Sprouts, with jaggery and lemon. Coffee or Tea.

(B) Mixed sprouts - one small bowl. Jaggery - Half Inch Cube, powdered. One full lemon fully squeezed.

6 10.30 AM - 10.45 AM

Mid-Morning Snack - Any one of : Walnuts/Peanuts/Almonds/Dates etc. Coffee or Tea or Fresh Fruit Juice.

Handful of dry fruits. Coffee or Tea - 150 ml with less sugar. Fresh Fruit Juice 250 ml. without salt or sugar. Honey or lime may be added as reqd.

7 01.00 PM - 01.15 PM

Lunch - 3 or 4 Chapattis, with two veg. curries, one of which should be dal with spinach, and the second one any veg curry. (On alternate days try and have minced soya granules curry as the second curry). Curd Rice.

Chapatti - Medium size. Veg. curry each two cups. Curd Rice - one small bowl.

8 04.30 PM - 04.45 PM Mid-Evening Snack - Any one fresh fruit. Coffee or Tea. Fruit Size-Medium size - one. Coffee or Tea - 150 ml with less sugar.

9 07.30 PM - 07.45 PMDinner - One Full Papaya Fruit . Two nos.(one each type) fresh fruits like Apple, Guava, Mango, Strawberry, Banana etc.

Papaya- 1 to 1.50 Kg. Fruit - medium size.

10 10.00 PM - 10.05 PMButtermilk-without salt or sugar. If required lemon may be added.

One glass - 250 ml

11 10.05 PM - 06.00 AM Bed Time 6-8 Hours of sound sleep

Contd..

Diet Chart

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Note:

* Drink one glass of water (250 ml) every half an hour.

* Do not drink water within half an hour of Lunch / Dinner and two hours after Lunch / Dinner.

* Breakfast (A) should be taken for the first three days of each month.

* Breakfast (B) should be taken on other days.

*If required have Breakfast (B) on alternate days and on the other days, have your normal breakfast, by reducing quantity by 25%.

* After the first three days of Breakfast (A), the fourth day should be fasting as per details given in Enclosure 'B'.

Diet Chart … Contd

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Breakfast (A) First 3 days every month

Colon Cleansing Breakfast (Body De-tox)

Ingredients:1) Carrots-2 nos.

2) Cabbage-one quarter of the flower.

3) Brinjals-2 nos.

4) Jaggery-2" cube.

5) One lemon.

6) Honey-2 Tablespoons.

7) Water.

Method:

*Wash the carrots, Cabbage and Brinjals.

*Cut the carrots, Cabbage and Brinjals into small pieces.

*Add all the above cut pieces along with the jaggery cube to enough water in a

pressure cooker and wait till fully cooked. After the three whistles, transfer the

contents into a bowl and add 2 tablespoons of Honey and squeeze one full lime.

*The Colon Cleansing Veg. Soup is ready and can be consumed. The entire contents, i.e. the Veg pieces and the stew has to be taken.

Encl: 'A'

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Fasting Method: After 3 days of Colon Cleansing – for 1 dayOnce in a while, the body needs to be given rest, so that the body would be able to do its own "servicing". It is like shutting down your factory for maintenance.

The body has to be put on "liquid only" diet for a day. The liquid used is only water. Water does not contain any calories. So where does the body get its energy from ? In order that the body is serviced, yet kept running, calories are provided in the form of Honey.

In the morning, take a glass (250 ml) of luke warm water, add 2 tablespoons of honey and one full lemon juice.

Aftre 15 minutes, drink one liter of room temp. water.

After one hour, take 250 ml of water with 2 to 3 teaspoons of honey.

After one hour, take 250 ml of plain water.

In this fashion, every hour take alternatively water with honey and plain water through out the day, till bed time.

By this method, you have given the digestive system rest and allowed the internal systems to be serviced, without you being tired or causing loss of energy to carry out your day to day chores.

Encl: 'B'

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Height Men Women

(Feet) Weight (Kgs) Weight (Kgs)

5’ - 0” 51-55 51-55

5’ - 1” 52-55 52-55

5’ - 2” 56-60 53-57

5’ - 3” 58-62 55-58

5 ’- 4” 59-64 56-60

5’ - 5” 61-66 58-61

5’ - 6” 62-67 59-64

5’ - 7” 64-69 61-66

5’ - 8” 66-71 62-67

5’ - 9” 68-73 64-69

5’ - 10” 70-75 66-70

5’ - 11” 72-77 67-72

6’ - 0” 73-79 69-74

6’ - 1” 73-80 73-81

6’ - 2” 78-84 77-84

6’ - 3” 80-86 80-86

Standard Height Weight Chart

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Day: 7(Sun)Date:

TW CW TW CW TW CW TW CW TW CW TW CWTR CR TR CR TR CR TR CR TR CR TR CR

2 210 10

1 15 5

2 210 10

1 15 5

2 212 12

2 17 7

2 210 10

2 25 5

2 210 10

2 25 5

Sr.No.

1(Mon)Upper Body

No.Exercise Name

2(Tue) 3(Wed) 4(Thu) 5(Fri) 6(Sat)

Around the World-Set 1

Rest Day

Dumbbell Press-Set 2


1

2

3

4

Dumbbell Press-Set 1

5 Dumbbell Press-Set 3

6

U1

U2

U37


Two Arm Row-Set 1

U4

Lateral Raise-Set 1

Two Arm Row-Set 2

U48

9

10

U3

Lateral Raise-Set 2

TW=Target Weight / TR=Target Reps / CW=Completed Weight / CR=Completed Reps

U2

U1

U2

U1

Exercise Chart - BridalFit - MEN - Body Toning and Fitness

www.apnafitness.com

Week 1

Exercise Demo: Dumbbell Press Around the World Two Arm Row Lateral RaiseBack to Index

GSR

Understand this exercise chart first:1) Perform the exercise as per the serial order only.2) To see the visual depiction of the particular exercise and how to perform the same, click the relevant link at the bottom.3) You can update the data in the Power Point Presentation. You can enter / update data only in the stand-by mode. Just double click in the relevant cell, enter the data and click save.4) First enter the date in the Date when you begin the exercise.

GSR

How to begin your exercise:1) Each slide will show you the exercise that have to be performed for seven days of a week.2) The first col. shows the Sr.No. This is the order in which the exercises have to be done.3) The exercises to be done on a particular day are shown under the respective day col. For example, in Week1, Day1, you have to do all those exercises highlighted for that particular day. In this case, all the exercises from Sr.No. 1 to 18 have to be performed. This forms the first part, i.e. Upper Body of Strength Training. To access the Cardio Training, Scroll down a few slides till you come to Cardio Section. Complete the Cardio Training as depicted.4) For example, in Week1, Day1, the first exercise is Dumbbell Press-Set1. To know how to perform this exercise, click on the DumbbellPress link at the bottom of the slide. This link will work in the slide show mode only. To switch to slide show mode, hit SHIFT+F5 and click on the link Dumbbell Press. Study the visual for proper form and posture and read the instructions given under the visual. Once you are sure about it, click "Back to Exercise Chart".5) Now bo back to the stand-by mode by hitting the "ESC" button.6) In the CW and CR col., fill in the weight you have done and the reps by clicking the respective cell. For easy understanding such cells have been green coloured in the first slide. Please follow the weight to be lifted and the reps to be finished as per the TW and TR indicated. If you feel it too easy, to lift or complete the reps, increase the weight by 1 kg; but don't change the reps as the reps must be done as indicated. You are allowed only to increase or decrease the weights depending upon your difficulty level.7) Now go to exercise Sr.No.2 (Around the World-Set1) and complete the steps 1 to 6 above.8) In a similar manner, complete all the exercises shown under Day1.9) The Strength Training Exercises have been divided into Upper Body, Core Body and Lower Body, which are done individually on separate days to give the required rest to the muscles. Remember, muscles grow during rest days but not while exercising. Therefore DO NOT DO ALL THE EXERCISES IN A DIFFERENT FORMAT WHICH DOES NOT GIVE REST TO THE MUSCLES OF ATLEAST 24 TO 48 HOURS. 10) If you have any questions, please email me at [email protected]. ALL THE BEST.

Day: 7(Sun)Date:


2 212 12

2 2

7 7

2 2

10 10

2 2

10 10

2 2

10 10

2 2

10 10

2 2

12 12

2 2

12 12

0 0

15 15

19 Core Body

18 Standing Curl-Set 3 U5

17 Lying Kick Back-Set 3 U5





12 Lateral Raise- Set 3 U4

11 Two Arm Row-Set 3 U3

Sr.No. Exercise Name No. Rest Day

www.apnafitness.com Exercise Chart - BridalFit - MEN - Body Toning and Fitness

Week 1 TW=Target Weight / TR=Target Reps / CW=Completed Weight / CR=Completed Reps5(Fri) 6(Sat)

Upper Body1(Mon) 2(Tue) 3(Wed) 4(Thu)

Crunch-Set 1 C120

Exercise Demo: Lying Kick Back Standing Curl CrunchBack to Index

Day: 7(Sun)Date:


0 015 15

0 015 15

0 015 15

0 020 20

0 020 20

0 015 15

0 015 15

0 015 15

0 015 15

0 020 20

30 Bridge-Set 3 C3

29 Side Plank-Set 2 C4

28 Bridge-Set 2 C3


26 Bridge-Set 1 C3

25 Heel Touches-Set 3 C2

24 Crunch-Set 3 C1


22 Crunch-Set 2 C1

Rest Day


Sr.No. Exercise Name No.

Week 1 TW=Target Weight / TR=Target Reps / CW=Completed Weight / CR=Completed Reps

Core Body1(Mon) 2(Tue) 3(Wed) 4(Thu) 5(Fri) 6(Sat)


Exercise Demo: Heel Touches Bridge Side PlankBack to Index

Day: 7(Sun)Date:


0 020 20

0 0

10 10

0 0

10 10

2 2

10 10

0 0

12 12

0 0

12 12

2 2

12 12

2 2

10 10

0 0

10 10



Core Body1(Mon) 2(Tue) 3(Wed) 4(Thu) 5(Fri) 6(Sat)



32 Lower Body

33 Knee Extension-Set 1 L1

34 Leg Lift-Set 1 L2

35 Squat-Set 1 L3



38 Squat-Set 2 L3

39 Standing Raise-Set 1 L4

40 Kick Up-Set 1 L5

Exercise Demo: Knee Extension Leg Lift Squat Standing Raise Kick UpBack to Index

Day: 7(Sun)Date:


2 210 10

0 0

10 10

2 2

12 12

0 0

12 12

0 0

10 10

0 0

10 10

0 0

10 10

0 0

10 10

0 0

12 12

0 0

12 1250 Doggie-Set 3 L7

48 Doggie-Set 2 L7

49 Inner Thigh Leg Raise-Set 3 L6

46 Doggie-Set 1 L7


44 Kick Up-Set 3 L5


42 Kick Up-Set 2 L5





Lower Body1(Mon) 2(Tue) 3(Wed) 4(Thu) 5(Fri) 6(Sat)


Exercise Demo: Inner Thigh Leg Raise Doggie Back to Index

Day: 7(Sun)Date:


Week 1 TM=Target Minutes / CM=Completed Minutes3(Wed) 4(Thu) 5(Fri) 6(Sat)

Cardio1(Mon) 2(Tue)

TM CM

15

Sr.No. Exercise Name No. Rest DayTM CM TM CM

1Walking / Treadmill / ECT /

Bike15

TM CM TM CM TM CM

10 10 10 15

Back to Index

Day: 14(Sun)Date:


2 210 10

2 25 5

2 210 10

2 25 5

2 212 12

2 27 7

2 210 10

2 25 5

2 210 10

2 25 5



Upper Body8(Mon) 9(Tue) 10(Wed) 11(Thu) 12(Fri) 13(Sat)

1 Dumbbell Press-1 U1



2 Around the World-1 U2



7 Two Arm Row-1 U3


9 Two Arm Row-2 U3

8 Lateral Raise-1 U4


Back to Index

Day: 14(Sun)Date:


2 212 12

2 2

7 7

2 2

10 10

2 2

10 10

2 2

10 10

2 2

10 10

2 2

12 12

2 2

12 12

0 0

15 15



Upper Body8(Mon) 9(Tue) 10(Wed) 11(Thu) 12(Fri) 13(Sat)

11 Two Arm Row-3 U3


13 Lying Kick Back-1 U5



14 Standing Curl-1 U5



19 Core Body


20 Crunch-Set 1 C1

Back to Index

Day: 14(Sun)Date:


0 015 15

0 015 15

0 015 15

0 020 20

0 020 20

0 015 15

0 015 15

0 015 15

0 015 15

0 020 20

30 Bridge-Set 3 C3


28 Bridge-Set 2 C3


26 Bridge-Set 1 C3


24 Crunch-Set 3 C1


22 Crunch-Set 2 C1



10(Wed) 11(Thu) 12(Fri) 13(Sat)Core Body

8(Mon) 9(Tue)



Back to Index

Day: 14(Sun)Date:


0 020 20

0 0

10 10

0 0

10 10

2 2

10 10

0 0

12 12

0 0

12 12

2 2

12 12

2 2

10 10

0 0

10 1040 Kick Up-Set 1 L5

38 Squat-Set 2 L3





35 Squat-Set 1 L3

32 Lower Body




12(Fri) 13(Sat)Week 2 TW=Target Weight / TR=Target Reps / CW=Completed Weight / CR=Completed Reps

Core Body8(Mon) 9(Tue) 10(Wed) 11(Thu)


Back to Index

Day: 14(Sun)Date:


2 210 10

0 0

10 10

2 2

12 12

0 0

12 12

0 0

10 10

0 0

10 10

0 0

10 10

0 0

10 10

0 0

12 12

0 0

12 1250 Doggie-Set 3 L7

48 Doggie-Set 2 L7


46 Doggie-Set 1 L7


44 Kick Up-Set 3 L5


42 Kick Up-Set 2 L5




12(Fri) 13(Sat)Week 2 TW=Target Weight / TR=Target Reps / CW=Completed Weight / CR=Completed Reps

Lower Body8(Mon) 9(Tue) 10(Wed) 11(Thu)


Back to Index

Day: 14(Sun)Date:


Week 2 TM=Target Minutes / CM=Completed Minutes10(Wed) 11(Thu) 12(Fri) 13(Sat)

Sr.No. Exercise Name No. TM

Cardio8(Mon) 9(Tue)

CM Rest DayCM TM CM TM

1Walking / Treadmill / ECT /

Bike15

CM TMCM TM CM TM

20 15 15 2020

Back to Index

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Muscle Group: Chest

Dumbbell Press (Exercise Ref. No: U1)

Lie on a mat on your back with your knees bent and your feet flat on the floor. You may place one or more pillows under your back and head for support.

Holding a dumbbell in each hand, bring your elbows in line with your shoulders, making a right angle between your upper arm and your side. Exhale as you

slowly extend your arms and press the dumbbells toward the ceiling. Keep your elbows loose. Hold for 1 second. Inhale as you return to

the starting point.

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Muscle Group: Chest

Around the World (Exercise Ref. No: U2)

Grab two dumbbells and lie down on a bench. Now put the dumbbells face up towards the ceiling on your upper thighs while keeping your elbows slightly bent. Now move the barbells, not up, but around as if you are drawing an angel in the snow. Bring them behind your head so that they touch each other and return

to the original position. This movement is great for getting a pump in the chest.

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Muscle Group: Back

Two-Arm Row (Exercise Ref. No:U3)

Sit in a chair, and grasp a dumbbell in each hand. You may put a pillow on your lap for support.

Lean forward, and extend your arms straight down, being sure to keep your elbows loose.

Exhale as you slowly bring your elbows toward the ceiling. Once the dumbbells reach the top of your thighs, hold for 1 second.

Inhale as you slowly lower the dumbbells.


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Lateral Raise (Exercise Ref. No: U4)

Muscle Group: Shoulders

Stand with your feet shoulder-width apart, your back straight, and your abs tight. Hold a dumbbell in each hand at your sides with your arms straight and

your elbows loose. Exhale as you slowly lift the dumbbells out to the side until they are slightly above shoulder level and your palms are facing the floor. Hold for 1 second.

Inhale as you lower your arms.


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Muscle Group: Triceps (back of arms)

Lying Kickback (Exercise Ref. No: U5)

Lie on a mat on your back with a dumbbell in each hand by your ears and the dumbbells pointing toward the ceiling. Straighten your arms, but keep your elbows loose.

Hold for 1 second. Inhale as you return to the starting point.


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Muscle Group: Biceps (front of arms)

Standing Curl (Exercise Ref. No: U6)

Stand with your feet shoulder-width apart. Hold a dumbbell in each hand at your sides with your arms extended. Exhale as you simultaneously curl both arms to just past 90 degrees,

bringing your palms toward your biceps. Keep your elbows close to your sides, and concentrate on moving only from your elbow joints, not from your shoulders.

Hold for 1 second. Inhale as you lower.


v

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Muscle Group: Abdominals

Crunch (Exercise Ref. No: C1)

Lie on a mat on your back with your knees bent and your feet flat on the floor. Make a fist with your right hand, and place it between your chin and collarbone.

With your left hand, grasp your right wrist. This will prevent you from leading with your head and straining your neck. Without moving your lower body, exhale, and slowly curl your upper torso

until your shoulder blades are off the floor. Hold for 1 second.

Inhale as you slowly lower yourself.


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Muscle Group: Obliques

Heel Touches (Exercise Ref. No: C2)

Works your obliques. In order to complete 1 repetition, each heel must be touched once. So, get into position, crunch over and touch your right heel once, then crunch over and touch your left heel once, and now you've completed 1 repetition. Lie down on the floor. Bend your knees and keep your feet 18-24 inches apart. Keep your arms straight down at your sides. Crunch forward and up about 3-4 inches. Remember to keep your lower back pressed flat against the ground.

Keep your head in a neutral position. Alternate touching your right heel and then your left heel. Remember, touching each heel once is one rep!


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BridgeTo work various core muscles in combination, try a bridge:

Lie on your back with your knees bent (A). Keep your back in a neutral position, not arched and not pressed into the floor.

Avoid tilting your hips. Tighten your abdominal muscles. Raise your hips off the floor until your hips are aligned with your knees and shoulders (B).

Hold for three deep breaths. Return to the start position and repeat.

Muscle Group: Lower Back

Bridge (Exercise Ref. No: C3)


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Side plankThe side plank challenges your stability and works the muscles along the side of your body:

Lie on your left side, raising yourself onto your left forearm (A). Place your left shoulder directly above your left elbow, keeping your shoulders, hips and knees in alignment.

Rest your right arm along the side of your body. Tighten your abdominal muscles.

Hold for three deep breaths. Repeat on your right side. For added challenge, balance on your left hand.

Raise your hips off the floor and extend your right hand toward the ceiling (B). Hold for three deep breaths. Repeat on your right side.

Muscle Group: Obliques & Abs

Side Plank (Exercise Ref. No: C4)


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SupermanThis core exercise, called the superman, can help you strengthen your lower back:

Lie on your stomach with a rolled towel or a small pillow under your hips to support your back. You might also use a folded towel to support your head.

Tighten your abdominal muscles. Raise your right arm off the floor (A).

Hold for three deep breaths. Lower your right arm and repeat with your left arm.

Raise your right leg off the floor (B). Hold for three deep breaths.

Lower your right leg and repeat with your left leg.

Muscle Group: Lower Back

Superman (Exercise Ref. No: C5)

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Muscle Group: Knee Muscles

Knee Extension (Exercise Ref. No: L1)

The knee extension is an exercise you can do with an ankle weight to strengthen the quadriceps muscle in the front of your thigh.

Secure an ankle weight to your ankle. Then sit on a chair or weight bench,

with your feet dangling in a relaxed position. Slowly straighten your knee, pause, and then return to the starting position.

Repeat.You can do the same exercise with a knee extension machine.


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Muscle Group: Hamstrings (back of thighs)

Leg Lift (Exercise Ref. No: L2)

Lie with your back on the floor and your heels on the seat of a chair. Exhale as you slowly contract the back of your upper thighs to push

your butt toward the ceiling. Hold for 1 second.

Inhale as you slowly lower your butt


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Muscle Group: Quadriceps

Squat (Exercise Ref. No: L3)

Stand with your feet slightly wider than shoulder-width apart. Keeping your back straight and your abs tight, exhale as you

slowly squat down to about 90 degrees. Don't let your knees extend past your toes.

Make sure to push your butt out as if you were sitting in a chair. Hold for 1 second.

Inhale as you slowly return to the starting position.


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Muscle Group: Calves

Standing Raise (Exercise Ref. No: L4)

Stand with your feet shoulder-width apart. Hold a dumbbell in each hand at your sides with your arms extended but not locked. Keep your chest out, your shoulder blades rolled back and down, and your abs tight.

Exhale as you slowly lift your heels and rise onto your toes. Hold for 1 second.

Inhale as you slowly lower.


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Muscle Group: Butt

Kick-up (Exercise Ref. No: L5)

Kneel on all fours with your knees hip-width apart, your hands slightly wider apart than your shoulders, and your fingers pointing forward.

Raise your right leg until your thigh is in line with your torso. Exhale as you slowly push your foot toward the ceiling.

Once you've reached your maximum contraction, hold for 1 second. Inhale as you slowly lower your leg until it is once again in line with your torso.

Do one set with your right leg, then switch sides.


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Muscle Group: Inner Thigh

Inner-Thigh Leg Raise (Exercise Ref. No: L6)

Lie on your left side with your left elbow and forearm supporting your upper body and your left leg extended.

Bend your right knee, and place your right foot behind your left leg for balance. Keeping your left leg straight, exhale as you slowly lift your left foot as high as you can.

Hold for 1 second. Inhale as you lower your foot back to the starting position. Do one set with your left leg, then switch sides.


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Muscle Group: Outer Thigh

Doggie (Exercise Ref. No: L7)

Kneel on all fours with your knees hip-width apart, your hands slightly wider apart than your shoulders, and your fingers pointing forward.

Keep your back straight and your head up. Keeping your leg bent at a 90-degree angle,

exhale as you raise your right leg out to the side. Hold for 1 second.

Inhale as you slowly lower your leg back to the starting point. Do one set with your right leg, and then switch sides.

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ChartBack to IndexBack to Index

Spinning

Spinning is a new revolutionary Exercise to burn fat.

• Spin in only ONE way.. That is to your right.. In clockwise direction.Spin in only ONE way.. That is to your right.. In clockwise direction.

•Stretch out your arms sideways like airplane wings, outstretched and horizantal to the ground, Stretch out your arms sideways like airplane wings, outstretched and horizantal to the ground, shoulder level.shoulder level.

• Left arm should be at 9 o’clock and right arm at 3 o’clock.Left arm should be at 9 o’clock and right arm at 3 o’clock.

• You begin spinning in a circle (in the same spot). You begin spinning in a circle (in the same spot).

• Your right arm starts moving from 3 o'clock to 4 o'clock, and etc. At the same time, your left arm is Your right arm starts moving from 3 o'clock to 4 o'clock, and etc. At the same time, your left arm is moving from 9 o'clock to 10 moving from 9 o'clock to 10 o'clock. o'clock.

• Spin near your bed, the number of times specified to complete one set, so that after you complete Spin near your bed, the number of times specified to complete one set, so that after you complete one set, you can just lie down on the bed. Lie down, with hands and legs stretched out and relax for a one set, you can just lie down on the bed. Lie down, with hands and legs stretched out and relax for a

minute, until you are out of you dizziness. Now you are ready for the next set.minute, until you are out of you dizziness. Now you are ready for the next set.

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ChartBack to IndexBack to Index

Stretching Routine Warming up is an important part of your workout, and should begin and end every session. It

prepares your body for more strenuous exercise by heating up and stretching out your muscles, increasing your circulation and pulse rate, and delivering more oxygen to your muscles. At the end of your workout, repeat these exercises to reduce sore muscle problems. We suggest the following

warm-up and cool-down exercises:

Inner Thigh StretchSit with the soles of your feet together with your knees pointing outward. Pull your feet as close into

your groin as possible. Gently push your knees towards the floor. Hold for 15 counts.


Head RollRotate your head to the right for one count, feeling the stretch up the left side of your neck. Next, rotate your head back for one count, stretching your chin to the ceiling and letting your mouth open. Rotate your head to

the left for one count, and finally, drop your head to your chest for one count.


Hamstring StretchSit with your right leg extended. Rest the sole of your left foot against your right inner thigh. Stretch toward

your toe as far as possible. Hold for 15 counts. Relax and then repeat with left leg extended.


Shoulder LiftLift your right shoulder up toward your ear for one count. Then lift your left shoulder up for one count as you

lower your right shoulder.


Toe TouchSlowly bend forward from your waist, letting your back and shoulders relax as you stretch toward your toes.

Reach down as far as you can and hold for 15 counts.


Side StretchOpen your arms to the side and continue lifting them until they are over your head. Reach your right arm as far upward toward the ceiling as you can for one count. Feel the stretch up your right side. Repeat this action

with your left arm.


Calf-Achilles StretchLean against a wall with your left leg in front of the right and your arms forward. Keep your right leg straight

and the left foot on the floor; then bend the left leg and lean forward by moving your hips toward the wall. Hold, then repeat on the other side for 15 counts.


InstructionsInstructions

This program has been developed for beginners. Intermediary and advanced programs available on This program has been developed for beginners. Intermediary and advanced programs available on request.request.

This program is a combination of Diet, Strength Training and Cardio Training. Unless this comprehensiveThis program is a combination of Diet, Strength Training and Cardio Training. Unless this comprehensive program is followed in full, the desired results will not be achieved.program is followed in full, the desired results will not be achieved.

First, study the exercise pictures and description pertaining to Strength Training and Stretches. The First, study the exercise pictures and description pertaining to Strength Training and Stretches. The movements should be smooth without any jerks. Breathing, as explained, is very important. Oxygen ismovements should be smooth without any jerks. Breathing, as explained, is very important. Oxygen is important for the muscles. Therefore, breathing in and breathing out should be done properly.important for the muscles. Therefore, breathing in and breathing out should be done properly.

Perform the exercises as per the order indicated in the exercise chart. Detailed exercise chart has beenPerform the exercises as per the order indicated in the exercise chart. Detailed exercise chart has been prepared, giving the details of exercises, day-wise. Take a print out of this PDF file to record the exercise progress orprepared, giving the details of exercises, day-wise. Take a print out of this PDF file to record the exercise progress or you can download the Power Point Presentation from the link given below, which enables you to update your you can download the Power Point Presentation from the link given below, which enables you to update your exercises with ease. In the date column, please fill-in the date for which the exercises with ease. In the date column, please fill-in the date for which the exercise is being performed, by double clicking in the respective cell, so that the chart is converted into exercise is being performed, by double clicking in the respective cell, so that the chart is converted into Excel Sheet. Record the weight and the Reps in the columns given. Excel Sheet. Record the weight and the Reps in the columns given. The data you enter can be entered in the stand-by mode only(Normal View). The data you enter can be entered in the stand-by mode only(Normal View). You will not be able to enter data in the Slide-Show mode. You will not be able to enter data in the Slide-Show mode. Once done, click SAVE.Once done, click SAVE.

NOTE: To see further details, hit ESC button and go to slide no: 14 and click comments box G3 and G4 on the right topNOTE: To see further details, hit ESC button and go to slide no: 14 and click comments box G3 and G4 on the right top of the slide. of the slide. In the Strength Training, the idea is to challenge your body muscles. If the last two reps are done withoutIn the Strength Training, the idea is to challenge your body muscles. If the last two reps are done without much difficulty, the weight has to be increased. In any case, please consult us before making any changesmuch difficulty, the weight has to be increased. In any case, please consult us before making any changes in the program. The weights suggested, although they may appear to be light, are to ensure that you in the program. The weights suggested, although they may appear to be light, are to ensure that you complete the full cycle of the routine.complete the full cycle of the routine.

It is recommended that you consult your Physician before you begin the Fitness Program. In case youIt is recommended that you consult your Physician before you begin the Fitness Program. In case you feel uncomfortable or dizzy at any point of time during the exercise, immediately stop and consult yourfeel uncomfortable or dizzy at any point of time during the exercise, immediately stop and consult your Physician.Physician.

Results vary from person to person.Results vary from person to person.

For more tools, please visit: For more tools, please visit: http://www.trg.apnafitness.com/index.php/component/content/article/10-tyop/5-bridalfit-men-tools http://www.trg.apnafitness.com/index.php/component/content/article/10-tyop/5-bridalfit-men-tools You can download the Power Point Presentation of this program where you can update the progress, You can download the Power Point Presentation of this program where you can update the progress, Training tracking and other useful tools.Training tracking and other useful tools.


For further information and guidelines, please contact:

G S Raju, Fitness Trainer & Consultant

[email protected] +91 9032322918