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How to keep yourself fit?


joga singh
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i do 3 hrs of cardio and 1.5hrs of weights a day in the summer

3hrs of cardio (7am-10am): 1hr basketball then 1hr exercises, 30mins on running up and down stairs, then 3o minz of various exercises

and thsi is my weight lifting schedule:

Monday:

Quads/Hams/Calves

Squats (2x15)

Wide Stanced Squats (2x10)

Leg Extensions (2x10)

Leg Curls (2x10)

Standing Calve Raises (3x10)

DB Lunges (2x10)

BB Lunges (2x10)

Tuesday:

Cardio

Wednesday:

Biceps/Traps/Back

Standing Curl Bar Curls (2x10)

Dumbell Curls (2x10)

Concentration Curls (2x10)

Shrugs (2x10)

Bent BB Rows (2x10) / Bent DB Rows (2x10)

Thursday:

Cardio

Friday:

Shoulders/Triceps/Chest

Wide Grip Dumbell Press (2x10)

Thin Grip Dumbell Press (2x10)

Chest Flys (3x10)

French and Straight Dumbbell Press (2x10)

Tricep Dips (off the side of the bed) (2x10)

Saturday:

Cardio

Sunday:

Rest

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Singh MC...you got one heck of schedule there...good luck with the workout.

Chaatrik mate....you are right. I used both the machines and simple free weights. when you are using machines, it is kind of easier...cause you don't think of balance....you just grab the thing and start working on it. but with free weights, you have think of having the correct balance, doing it correctly. a simple advice to everyone...

if you are working on weights: when we use weights, there are basically two things...first you take the weight up and then you go down with it. when you are pulling it up (or down..it depends on the exers.), do it fastly. i mean give whatever you have got...and your goal is to bring the weights up smoothly, firmly up...not so slow.

but when you have got it up...you have to go back to the original position....that you need to do slowly, also soft and firm....so you feel the muscles opening up and getting stronger. continue with this activity in series.

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