New Exercises Regimen

I have excluded the 10 kg pair dumbbells. Instead I do free body exercises. The exercises that I do are:-
1. Squats
2. Push-ups
3. Leg Raises

Three sets of the above. Once in the morning. In the evening a 20 minute walk.

The motivation factor is the equation 72 / 60 = √3 / √2. This equation is driving me and I am confident of leading a body-builder life of my own. No gurus or coaches or equipment or supplements. No gym too

Arrow Workouts

I was finding it difficult to do many sets of certain exercises. While with some it was easy to do more sets. I was wondering how to take it on to my workouts schedule. I do workouts with dumbbells. 10 kg pair.
Then I came up with an idea. I call this "Arrow Workouts". Here is the diagram of my workouts.

This schedule is suiting me. I am able to do dumbbells exercises more regularly. I do about three rounds of this schedule. It takes about 25 minutes - 30 minutes.

1. Biceps Curls 3 sets of 5 reps.
2. Military Presses 2 sets of 5 reps.
3. Squats 1 set of 5 reps.
4. Triceps Back Lifts 2 sets of 7 reps.
5. Both arms together dumbbells rows 3 sets of 5 reps.
6. Bench Presses 2 sets of 7 reps.
7. Dumbbells abs Workouts (Bring both your arms with dumbbells and your legs towards centre, lying down) 1 set of 7 reps.
8. Dead-lifts 2 sets of 5 reps..

I do three rounds. Some days two rounds. The complete cycle.
I plan to change Dumbbells abs Workouts (7th). This does not seem very effective. Maybe I will do single dumbbell raises, standing, between legs to eye levels.
The arrow symbolizes strength. And motivating. And the number of sets has been taken care of, too.

Thinking Workouts

Workouts need to be flexible. When one is motivated enough and does exercises for about 4 days in a week for last many years; then that person can be called a regular exerciser.
But situations keep changing. Maybe getting big may be an objective. But it is very expensive for an Indian. Maybe reducing fat is an objective. But it requires tremendous discipline, patience and stamina to attain this objective. Maybe realization of body, mind and spirit is an objective. But then yoga is not easy. Flexibility is needed. And success in pranayama requires a lifestyle of a particular type.
When a person moves from one place to another he cannot be expected to do exercises the same way. He needs to be flexible. Free body exercises like squats, abs crunches, push-ups can be continued at any place.
A person doing workouts need to think a lot and do exercises according to the situation and his thoughts in the morning and his body condition. Workouts need to be thought out.
But the objective remains. To be occupied in the mornings with some form of exercises.

Bodybuilding Questions

Which bodybuilding exercises will give strength to body?
Clean and jerk barbells and Snatch barbells. The reason is these are in Olympics. You do not have biceps curls in Olympics, do you?Olympics is about faster, stronger and higher. Clean and jerk barbells and Snatch barbells do fall in stronger aim of Olympics. Hence.
Which is the most important weights exercise?
Squats. The reason is legs. The legs are the most used muscles. They need to exercised more. Hence.
Which is the most important exercise for attracting women?
Abs rollover with barbells, deadlifts and barbell rows. Strong abdomens and back are essential to be flexible and improve presence. Improved timing due to flexible spinal cord and great posture ensures attractiveness. Hence.
Which is the most important exercise for improving the fighter in you?
Forearm curls, biceps curls, triceps back curls. A man needs a strong arm to fight another man. Hence.
So depending on what is the purpose, you can choose an exercise plan most suitable to you. Good wishes.

Anticipated Future in Bodybuilding

Quick and complete dumbbells routine for the rest of my life. A possible 4 feet barbell purchase with weights that can be added. For increasing strength.
What comes in between?
My mind. An excuse that is 30 % strong but strong enough to deter me in continuing exercising.
What about food plans?
Regularity in food is working. Only fine tuning required here.
How much motivating is exercising?
Exercising is great. And now I can stand up and offer a seat to a more deserving traveler in daily metro. Thanks to strong legs.
Any new techniques or tips to share?
No. To follow is what I intend to.
Who are the persons whom you advice for exercising?
There are no whos. There is only how much. How much you want to do exercising.
Is it advisable for vegans to do bodybuilding weights routine?
Frankly no. But then interest is one issue. Then the physique of the vegan. Most importantly, the promise to be mild. So a vegan may exercise.
What about running?
Running is about your weakness. The weakest in you. Whether the lungs, the legs or your metabolic capability. Or all. Or some.
Have you realized yourself through bodybuilding?
I do not know whether it is realization or not. But while doing quick and complete dumbbells routine, I felt the urge to do more over my rapid breathing i.e panting. Is this realization?
What do you think it was?
I think it means willingness to improve breathing ability. Nothing more.
Anything else?
I plan to listen to walk-man while doing dumbbells. Let me observe and I shall blog if something important crops up.

Working it out

What is the secret to eating for bodybuilding ?
Being circular in eating. At regular times. Only regular food. As much circular as possible.

What is the secret to success in bodybuilding schedule being followed?
Giving importance to resting.

What is my desire in bodybuilding?
Improve my strength and stamina. ( Maybe a top 5000 m athlete, to put focus on my desire )

What is the plan that I hope to follow for the next 3 months?
Here it is :

Bodybuilding Plans—Kirtivasan GanesanDocs.com

Improving Running

Improving running is a difficult thing. A 30 minute run at 6 kmph speed can hardly be called a running. It is jogging. A double digit speed for 1 hour is what I am looking out for. This is needed by September. And that too in a consistent manner. Because during November will be the marathon contests.
First things first. Do I have a motivation for running? No, I don't. Many times I just stop and do not run again.  So at best I am able to run at a speed where my thoughts are not affected. I need to make running exciting.
Secondly, I feel if I run for getting more and more breath for more and more time, I can run faster. But in all of my jogging history, breathing was the stable point.  To make this unstable and dynamic will be difficult. Something that I need to improve. I like being dynamic in breathing but only for a minute or two. Then I get back to my slower speed.
Thirdly, body weight. If my body tries to maintain momentum then there will be a good increase in speed if I reduce weight. If it is energy then speed will not increase much. But my body tries to be in equilibrium. Now, equilibrium is about forces. Neither momentum nor energy but forces in opposition. This gives me a feeling that if I accelerate for a period of time and decelerate later if needed then this acceleration and deceleration technique will be synchronous with my body feeling.
So, from next time onwards I will somehow with difficulty try to accelerate and then enjoy my deceleration that will happen; doing these two one after the other.
By the way, this technique will also make my thinking better. Because I will be thinking about acceleration and the beautiful deceleration that will accompany; the whole time while running.
I will comment later on this technique and write whether it was helpful or not.

Inducing discipline in exercising by thoughts

I tend to drive myself into exercising by thinking. Although I have a desire for exercises but still I tend to loose my motivation on some occasions. A 45 minute target is reduced to 30 minutes. Or a weight session is skipped. Or a foam rolling is missed. I simply do not have it in me to go for the finish. I start off with motivation, but then I loose the objective. I simply allow myself to be overcome by my actual body state or perceived body state. I am not sure whether it is an actual body state or perceived body state.
However I am planning to get over this by slow and steady improvement. Probably very slow.
How do I control my food eating craving? I think about Sun, moon, rains and other circular happenings. I say to myself that most of the things are circular and so should my eating habits also be. This thought is working well. You may borrow this idea if you like it.
How to improve weight exercising? I am finding it difficult here. Probably I need Fish oil supplements to make my bones and joints healthy. The dumbbells weights are already less at 22 pounds (10 kg). I think a massage from a masseur is what is needed. But I do self massaging with a balm. And foam rolling.
I am a hard worker and lead an active life. I naturally walk about 9-10 kilometers in a day. But what do I think is sports improvement? Apart from physical thing.
"Sports improvement is the consistent balance maintained between different individual parts and systems under varying circumstances". Also there is a saying that "The chain breaks at the weakest point." Most of the excuses will arise due to the weakest point while in a sports activity. Maybe breath loss, maybe pain, maybe just give up. At that instant one must do something which makes the weakness stronger. Maybe breathe faster and more with mouth and nose. Or maybe reduce speed. Or maybe give up unpleasant thoughts and think about sunset or rains or something.
These are the things that I think about exercising. I am happy that I am consistent for the last two years.

Unproved bodybuilding theory

"Visible fat can only be get rid of by voluntary muscular action" - A challenge statement by Ganesan Kirtivasan, body builder.
This theory is not proved. But then some theories like Fermat's theorem takes years to be proved.  By the way, Fermat's theorem can be proved by mathematical induction. Then I wonder why this proof is not enough? Maybe some brainy blogger would like to enlighten me on this.
Another thing is, in sports it was found that a team which sat for two days analyzing and thinking about improvement performed much better than a team which practiced for two days.
This is important to coaches. Only if the athlete is able to point out his weaknesses properly should be allowed to practice further.
Nowadays it is 45 minutes of slow jogging in a comfortable breathing mode that is being done.
 

Body Fitness

There are many ways to keep the body fit.

1) Bodybuilding - It is good for increasing muscle strength and helps in working for a longer time. It also helps in reducing fat.

2) Yoga - Yoga brings out balance in body and improves flexibility.

3) Pranayama - Pranayama helps in controlling prana, the life force. It involves discipline in breathing and results in emotional discipline.

4) Jogging - Jogging improves stamina and reducing fat too if we manage food discipline.

 

Bodybuilding continues

This phase of bodybuilding is different.
I was a little irregular. Now I am better. But I am not very excited with cardio workouts. The weights sessions seem good.
It is a bit different here in Delhi when compared to US. One cannot expect to get a favourite equipment at a convenient time. You may have to wait or forego or make choices. Also you must memorize that 1 mile is 1.6 km and 1 kg is 2.2 pounds. I enter gymnasium with an open mind and take one day at a time. But I am not complaining. As a prize to assuage hurt feelings, I recommend the use of health band to the gym goers. The calories and distance run can be noted down automatically. You may buy a Samsung band if you have a Samsung mobile with upgraded Android. But still confirm from the mobile store before buying the Samsung band.
I plan to include heavy dumbbells at gym. Currently I do only machines. Barbells are a bit difficult as I need a trainer always with me. But dumbbells should be fine I think.
Overall my physique has improved. While the protein in my body has increased the fat has got reduced by the same level. Hence my body weight is just 5 pounds less.
The gymnasium activities are still a looking forward to event. I am excited every day in the morning when I wake up.

The Body and Otherwise

Your palm in the hand has gaps and fingers. The gaps are 1 (thumb and first finger gap) and 3 (the gaps between four fingers). Similar is the other hand. 1 and 3. When we bring two hands nearby, then the gaps become 9 and the fingers 10. (I am explaining numbers using e constant).
These two hands together needs to give 9 or 10.
One formula is , 1 squared plus 3 squared. Which gives 10. Pythagoras.
The other formula is 1 plus 3. Let us say it gives 9. This means it is 1 plus 3 equals 3 squared. This expression is similar to Golden Ratio equation.
How about this ?

Back to Clinical Fitness

I wrote in the other blog that if Jogging and Dumbbells at home is self-medication, then gym is medication in a clinic. Now, I have joined the gym again. The same Enigma Fitness. For 3 months.
I feel more comfortable and better in gym.
I shall write more on strategies and workout plans later, as and when I discover something significant.

A 9 kmph base speed runner !!

Nowadays it is more or less above 9 kmph running in the mornings. I do this running (not jogging, mind it !!) after I do dumbbells workout.
I do the following dumbbells exercises :-
Biceps curls, Shoulder Lifts, Triceps Back Lifts, Deadlifts, Bench press ; all these for 6 sets of 17, 13, 11, 7, 5, 3 reps. I also do squats with weights for 7, 5, 3 reps.
Protein drinks are happening, but many days I forget drinking them. I am continuing with utmost discipline in my regular food intake. Peanut slices for breakfast, chappati with vegetables for lunch and rice with vegetables at night. I do not take anything else in between.
My tummy is of a healthy Delhi guy of 45 years level. Flat and strong tummy muscles with a flab of 2 inches at the most.
I am mostly active and undergo calorie deficit. Also I am getting used to this. But that is how our body is. If you work you need rest. You may want to reduce fat, but then your metabolism may become low.  It is a battle of pros and cons and ultimately your interest in exercising matters.

Inspiration for Workouts

The first question is whether workouts? It is Yes for me as I have already sacrificed luxury and tasty food. I will not be eating tikkis, burgers etc. It shall be more or less simple food for me in present and in future. So the food issue has been quarantined. Hence the workout becomes a personal choice.
"Rest when you want to ; Workout when you don't" is my favorite workout quote from bodybuilding.com. If I have to give a nickname to myself as some bodybuilders do, I will choose "PythaShastri". Ha !! Ha !! Ha!!. Because I hope to build strength on Pythagoras beliefs. And I am a vegan.
Habit once formed helps in staying inspired. Even a day lost could become difficult to manage and a person would get back into the habit.
But remember bodybuilding is a costly affair. You have to spend thousands on protein. I find Soy protein to be more suitable to my body. I have got for myself Amway Protein and shall have this instead of Nusobee soy drink.
So have will power and strive to make exercising a habit. Then you need not worry about inspiration.
 

More Suitable Body

The workouts at gym are continuing. I find working out a pleasant event. Serious !!

The best formula that I discovered (from www.bodybuilding.com) has to be this. Athleticism is maximising strength by fat ratio. It is as simple as that.

My typical workout routine currently is

1. Chest Press or Pec fly alternated every other day
2. Bicep Curls or Forearm lifts alternated every other day
3. Lateral Pull down or Shoulder lifts alternated every other day
4. Leg curls sitting or leg curls lying down alternated every other day

1. Ellipticals or cycling for 15 minutes

1. Abs on decline bench or leg raises or leg cycling for 5 minutes

In weight machines I try to do 5 sets of 11 reps in each. I manage to do 50lb for larger muscles and about 33lb for smaller muscles.

I take whey drink in the mornings. And Soy + Complan mix in the evenings. I take creatine. Other food eaten are normal home food for office goers.

I am about to complete 6 months. I am planning to extend by another 3 months. The schedule that I plan to follow will be as above.

Your comments.