Professional Documents
Culture Documents
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Acknowledgement
T
Amarjit Gill
Joginder Gill
dream
HERE IS MY
TRANSFORMATION
STORY
MY STRUGGLE
TO STAY FIT
Advise to parents
Advise to parents
Advise to people
STARVED
LOOKWHEN
I WAS
STARVING
MYSELF
MUSCULAR
LOOKWHEN
I WAS EATING
EVERY TWO
HOURS
DONT BE
OBSESSED
WITH YOUR
WEIGHT -
WHEN I DECIDED
TO JOIN A GYM
MY GYM
EXPERIENCE
6. Small area
Features of Luxury gym
THE PROTEIN
POWDER
EXPERIENCE
CHOOSING THE
RIGHT PROTEIN
Concentrate
Before Buying Any Food Supplement From Anyone, Do Extensive Researche On It. Just Because Your
Friend Is Taking It And Getting Results, Does Not Mean It Will Work The Same Way On Your Body As
Well. Products May Be The Same But Reacts Differently On Different People.
Fitness Centers
TIP FOR
SUPPLEMENTS
TO WORK
one.
Dont Depend On Supplements
DONT FOLLOW
YOUR TRAINERS
BLINDLY
WE ALL HAVE
A SAME
STORY
sound familiar.
Playing safe
sound familiar.
So its not a trainer fault
Trainer tactics
SHOULD WE
TRUST THESE
TRAINERS
MY FITNESS
FAILURE
But At Times We May Get Derailed From Our Goal, Swayed By The Negativity Of People Around
Us, Who Try Their Level Best To Bring Us Down. All You Have To Do Is To Just Ignore And Stay
Put On Your Goal. Its Just The Way They Are, And There Is Nothing You Can Do About Such
Jealous People.
Know It All
Here is why
Now that you know about my struggle, its time I let the secret out about my three
months transformation
on me.
FITNESS LIES
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WEIGHT LOSS
FACTS
NO STARVATION
TWLA
WHAT IS TWLA
WHO IS IT FOR
TWLA
GUIDELINES
NO EXCUSES
How Often Do We Tell Ourselves For Missing Every Work Out Session, That Its Fine, And I Shall
Cover It The Next Time! The List Of Excuses Is Endless
When to change
FAT DOESNT
MAKE YOU FAT
TWLA Guideline: Dont look for fat free food, the mention of fat free on the label, doesnt mean
its healthy. Most of the fat free food available in India, contain high amount of sugar and
Fat Is Good
LOW FAT
DOESNT MEAN
HEALTHY
High In Carbs
FOODS TO
AVOID
Maggi
Momos
Samosa
FOODS TO EAT,
IF YOU TAKE
PROTEIN SHAKES
Garlic
Citrus fruits
Vegetables
SLEEP MORE
TO LOSE
MORE
DONT COPY
So What Do We Do
DONT DO TOO
MUCH CARDIO
Ego Boost
Stress-buster
Marathon runners
GAINING
MUSCLE OR
LOSING WEIGHT
YOU DECIDE
Gaining muscle
Losing fat
MIND TO
MUSCLE
CONNECTION
DONT GO
AGAINST YOUR
GENETICS
Endomorph
Mesomorph
for years.
STARTING
POINTS TO
LOSE WEIGHT
TWLA'S
KEY TO SUCCESS
Diet Plan Work out plan Motivation Supplementation
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No starvation
No dieting
Eat every two hours
One cheat meal every week
Low carb dinners
No high sugar fruits grapes, mangoes, litchi,
Use low salt or black salt instead of regular salt.
Use non-tadka dal
Whenever in doubt, eat green vegetables
Avoid dairy products including milk and cheese.
Steam bath once a week can be of great help
The diet will only work in conjunction with a regular training plan
Salt free herbs and dressings can be used to add taste to your food
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workout -a
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----------
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4 sets
10 reps
8 reps
---------------------------------------------------------------------------------------------------------------------------------------------
4 sets
10 reps
8 reps
---------------------------------------------------------------------------------------------------------------------------------------------
3 sets
10 reps
8 reps
---------------------------------------------------------------------------------------------------------------------------------------------
4. Cable crossovers
2 sets
15 reps
12 reps
---------------------------------------------------------------------------------------------------------------------------------------------
Triceps
---------------------------------------------------------------------------------------------------------------------------------------------
1.
Pushdowns
15 reps
2 sets
12 reps
10 reps
8 reps
---------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
3 sets
12 reps
--------
10 reps
-------------------------------------------------------------------------------------------------------------------------------------------
3. Dumbbell kickbacks
15 reps
3 sets
12 reps
--------
10 reps
--------
--------
--------
--------
---------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Tuesday:
-------------------------------------------------------------------------------------------------------------------------------------------
4 sets
12 reps
10 reps
8 reps
-------------------------------------------------------------------------------------------------------------------------------------------
4 sets
12 reps
10 reps
8 reps
-------------------------------------------------------------------------------------------------------------------------------------------
3 sets
12 reps
10 reps
8 reps
-------------------------------------------------------------------------------------------------------------------------------------------
4.
Hyper-extensions-
15 reps
3 sets
15 reps
12 reps
-------------------------------------------------------------------------------------------------------------------------------------------
Biceps
-------------------------------------------------------------------------------------------------------------------------------------------
1.
2 sets
12 reps
10 reps
8 reps
---------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
4sets
12 reps
--------
12 reps
10 reps
--------
-------------------------------------------------------------------------------------------------------------------------------------------
3. Dumbbell kickbacks
4 sets
15 reps
--------
12 reps
10 reps
10 reps
--------
---------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Abs
-------------------------------------------------------------------------------------------------------------------------------------------
1.
Crunches
50 reps
3 sets
50 reps
50 reps
-------------------------------------------------------------------------------------------------------------------------------------------
2.
3 sets
20 reps
20 reps
---------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Thusrday Legs
---------------------------------------------------------------------------------------------------------------------------------------------------------
1. Squats
5 sets
15 reps
15 reps
12 reps
10 reps
8 reps
--------------------------------------------------------------------------------------------------------------------------------------------------------------
2. Leg extensions
4 sets
15 reps
12 reps
12 reps
10 reps
--------------------------------------------------------------------------------------------------------------------------------------------------------------
3. Lunges
4 sets
15 reps
12 reps
10 reps
10 reps
-------------------------------------------------------------------------------------------------------------------------------------------
15 reps
12 reps
12 reps
10 reps
-------------------------------------------------------------------------------------------------------------------------------------------
18 reps
18 reps
15 reps
12 reps
--------
---------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Friday
Shoulders
-------------------------------------------------------------------------------------------------------------------------------------------------------
15 reps
12 reps
10 reps
8 reps
--------------------------------------------------------------------------------------------------------------------------------------------------------------
15 reps
12 reps
12 reps
10 reps
--------------------------------------------------------------------------------------------------------------------------------------------------------------
12 reps
12 reps
10 reps
-------------------------------------------------------------------------------------------------------------------------------------------
15 reps
15 reps
12 reps
12 reps
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workout -B
Heavy WorkOut For Muscle Gain
--------
Monday
---------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Days
Chest
---------------------------------------------------------------------------------------------------------------------------------------------
1. Bench Press
5 to 3 reps
3 sets
5 to 3 reps
5 to 3 reps
---------------------------------------------------------------------------------------------------------------------------------------------
2. Incline Bench
6-10 reps
3 sets
6-10 reps
6-10 reps
---------------------------------------------------------------------------------------------------------------------------------------------
3. Flies/Crossovers
10 -12 reps
6 sets
10 - 12 reps
10 - 12 reps
---------------------------------------------------------------------------------------------------------------------------------------------
10 reps
10 reps
---------------------------------------------------------------------------------------------------------------------------------------------
Arms
---------------------------------------------------------------------------------------------------------------------------------------------
1. Preacher Curl
set narrow grip
3 sets
set mid-range
set wide grip
---------------------------------------------------------------------------------------------------------------------------------------------
2. Skull Crusher
3 sets
6 - 10 Reps
6 - 10 reps
3 - 10 Reps
3 sets
3 - 10 reps
3 - 10 Reps
---------------------------------------------------------------------
3.
3 sets
6-10 reps
--------
6 -10 reps
-------------------------------------------------------------------------------------------------------------------------------------------
4.
Overhead DB Extension
6 -10 reps
3 sets
--------
6 - 10 reps
6 -10 reps
Notes
Notes
--------
---------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Tuesday:
---------------------------------------------------------------------------------------------------------------------------------------------
1. DB shoulder Press
6 - 10 reps
3 sets
6 -10 reps
6 - 10 reps
---------------------------------------------------------------------------------------------------------------------------------------------
3 sets
6 -10 reps
6 -10 reps
---------------------------------------------------------------------------------------------------------------------------------------------
3. DB Side Lateral
3 sets
6 - 10 reps
6 - 10 reps
6 - 10 Reps
3 sets
6 - 10 reps
6 - 10 Reps
---------------------------------------------------------------------------------------------------------------------------------------------
3 sets
6 - 10 reps
6 - 10 reps
--------
--------
Rest
Wednesday
--------
--------
--------
---------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Thursday Chest
-------------------------------------------------------------------------------------------------------------------------------------------
1. Bench Press
5 to 3 reps
3 sets
5 to 3 reps
5 to 3 reps
---------------------------------------------------------------------------------------------------------------------------------------------
2. Incline Bench
6-10 reps
3 sets
6-10 reps
6-10 reps
---------------------------------------------------------------------------------------------------------------------------------------------
3. Flies/Crossovers
10 -12 reps
3 sets
10 - 12 reps
10 - 12 reps
---------------------------------------------------------------------------------------------------------------------------------------------
10 reps
10 reps
---------------------------------------------------------------------------------------------------------------------------------------------
Arms
-------------------------------------------------------------------------------------------------------------------------------------------
1 . Barbell Curl
5 sets
4 - 6 reps
4 - 6 reps
4 - 6 reps
4 - 6 reps
4 - 6 reps
4 - 6 reps
5 sets
4 - 6 reps
4 - 6 reps
4 - 6 reps
---------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
2.
8 - 12 reps
4 sets
8 - 12 reps
8 - 12 reps
4 sets
8 - 12 reps
8 - 12 reps
8 - 12 reps
8 - 12 reps
8 - 12 reps
---------------------------------Curl
--------
--------
---------------------------------Pressdown
Notes
Partials
Main Focus
--------
---------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Friday
tRAPS
-------------------------------------------------------------------------------------------------------------------------------------------
1.
DB shoulder Press
6 - 10 reps
3 sets
6 -10 reps
6 - 10 reps
---------------------------------------------------------------------------------------------------------------------------------------------
2.
3 sets
6 -10 reps
6 -10 reps
---------------------------------------------------------------------------------------------------------------------------------------------
3.
DB Side Lateral
3 sets
6 - 10 reps
6 - 10 reps
+ 3 sets
6 - 10 Reps
6 - 10 reps
6 - 10 Reps
---------------------------------------------------------------------------------------------------------------------------------------------
4.
3 sets
6 - 10 reps
6 - 10 reps
Rest
sATURDAY
Rest
sUNDAY
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Fitness Market Place
What to eat
Diet Tips
Diet Plan
-------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
TWLA
Day 1
------------------------------------------------------------------------------------------------------------------------------------------------------------------------------BREAKFAST
Snack
Lunch
Snack
Pre-Workout
Dinner
10 almonds
5 walnuts
green salad ( low fat mayonnaise)
10 almonds
5 walnuts
green salad ( low fat mayonnaise)
200 gms grilled chicken (home cooked or
subway two chicken breasts)
One scoop protein shake in 300 ml water ( try
isolate protein)
Diet Plan
-------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
TWLA
Day 2
--------------------------------------------------------------------------------------------------------------------------------------------------BREAKFAST
Snack
Lunch
Snack
Pre-Workout
Dinner
50gm peanuts
Apple
Low fat yoghurt
Brown beans
1 Bowl rice
Green salad with cucumbers, broccoli
Diet Plan
-------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
TWLA
Day 3
------------------------------------------------------------------------------------------------------------------------------------------------------------------------------BREAKFAST
Snack
Lunch
Snack
Pre-Workout
Dinner
10 almonds
5 walnuts
green salad ( low fat mayonnaise)
10 almonds
5 walnuts
green salad ( low fat mayonnaise)
200 gms grilled chicken (home cooked or
subway two chicken breasts)
One scoop protein shake in 300 ml water ( try
isolate protein)
Diet Plan
-------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
TWLA
Day 4
--------------------------------------------------------------------------------------------------------------------------------------------------BREAKFAST
Snack
Lunch
Snack
Pre-Workout
Dinner
50gm peanuts
Apple
Low fat yoghurt
Brown beans
1 Bowl rice
Green salad with cucumbers, broccoli
Diet Plan
-------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
TWLA
Day 5
------------------------------------------------------------------------------------------------------------------------------------------------------------------------------BREAKFAST
Snack
Lunch
Snack
Pre-Workout
Dinner
200 gms grilled chicken (home cooked or subway two chicken breasts).
One scoop protein shake in 300 ml water ( try
isolate protein).
10 almonds
5 walnuts
green salad ( low fat mayonnaise)
10 almonds
5 walnuts
green salad ( low fat mayonnaise)
200 gms grilled chicken (home cooked or subway two chicken breasts)
One scoop protein shake in 300 ml water ( try
isolate protein)
Diet Plan
-------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
TWLA
Day 6
--------------------------------------------------------------------------------------------------------------------------------------------------BREAKFAST
Snack
Lunch
Snack
Pre-Workout
Dinner
50gm peanuts
Apple
Low fat yoghurt
Brown beans
1 Bowl rice
Green salad with cucumbers, broccoli
Diet Plan
-------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
TWLA
Day 7
--------------------------------------------------------------------------------------------------------------------------------------------------BREAKFAST
Snack
Lunch
Snack
Pre-Workout
Dinner
200 gms grilled chicken (home cooked or subway two chicken breasts).
One scoop protein shake in 300 ml water ( try
isolate protein).
10 almonds
5 walnuts
green salad ( low fat mayonnaise)
10 almonds
5 walnuts
green salad ( low fat mayonnaise)
200 gms grilled chicken (home cooked or subway two chicken breasts)
One scoop protein shake in 300 ml water ( try
isolate protein)
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Supplementation
What to eat
Diet Tips
Let me make it very clear. Supplements are not magic pills so dont expect any miracles. They
will only work if you were to follow the right diet and a rigorous training program.
Supplements will only give you the ten percent edge in your training. Rest depends on what you
make it to be.
3. Vitamin C- One of the most potent vitamin, which everyone must have in his or her daily arsenal of supplements. I
took one 500 mg pill. You can take either Celin or limcee,
both easily available on any pharmacy shop.
5.Liver 52- I prefer the syrup over tabs. One teaspoon after
lunch.
10.Blox- Silk amino acid formula, by BP. This I took in between my work outs.
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Fitness Market Place
women fitness
Tip # 1
DONT BE OBSESSED
WITH THE WEIGHING
SCALE
Tip # 2
Tip # 3
WEIGHT TRAINING
WONT MAKE
YOU BULKY
Tip # 4
DONT BE
OBSESSED WITH
CARDIO
Tip # 5
Tip # 6
LATE NIGHT
TELEVISION IS YOUR
ENEMY AVOID IT
Tip # 7
COMPANY
MATTERS
Tip # 8
STAY ACTIVE
Tip # 9
STAY HAPPY
Tip # 10
BE PATIENT
Diet plan
--------
--------------------------------------------------------------------------------------------------------------------------------------------------BREAKFAST
Snack
Lunch
Snack
Dinner
-------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
TWLA
Day 1
-------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
TWLA
Day 2
------------------------------------------------------------------------------------------------------------------------------------------------------------------------------BREAKFAST
Snack
Lunch
Snack
Dinner
--------------------------------------------------------------------------------------------------------------------------------------------------BREAKFAST
Snack
Lunch
Snack
Dinner
-------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
TWLA
Day 3
-------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
TWLA
Day 4
------------------------------------------------------------------------------------------------------------------------------------------------------------------------------BREAKFAST
Snack
Lunch
Snack
Dinner
--------------------------------------------------------------------------------------------------------------------------------------------------BREAKFAST
Snack
Lunch
Snack
Dinner
-------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
TWLA
Day 5
-------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
TWLA
Day 6
------------------------------------------------------------------------------------------------------------------------------------------------------------------------------BREAKFAST
Snack
Lunch
Snack
Dinner
--------------------------------------------------------------------------------------------------------------------------------------------------BREAKFAST
Snack
Lunch
Snack
DINNER
-------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
TWLA
Day 7
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WEEK
1-6
--------
Monday :
----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Days
WORKOUT
-------------------------------------------------------------------------------------------------------------------------------------------
1. Warm up
10 minutes- slow walking
10 minutes brisk walking
-------------------------------------------------------------------------------------------------------------------------------------------
CHEST
20 reps
2. Dumbbell Flies
1 sets
20 reps
-------------------------------------------------------------------------------------------------------------------------------------------
BACK
20 reps
2. Seated Rows
1 sets
20 reps
-------------------------------------------------------------------------------------------------------------------------------------------
TRICEPS
1. Triceps PushDown
1 sets
20 reps
-------------------------------------------------------------------------------------------------------------------------------------------
BICEPS
20 reps
-------------------------------------------------------------------------------------------------------------------------------------------
LEGS
1. Leg Press
1 sets
10 reps
2. Leg Extension
1 sets
10 reps
3. Leg Curl
1 sets
10 reps
----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Days
WORKOUT
Wednesday :
------------------------------------------------------------------------------------------------------------------------------------------- --------
1. Warm up
10 minutes- slow walking
10 minutes brisk walking
------------------------------------------------------------------------------------------------------------------------------------------- --------
CHEST
20 reps
2. Dumbbell Flies
1 sets
20 reps
------------------------------------------------------------------------------------------------------------------------------------------- --------
BACK
20 reps
2. Seated Rows
1 sets
20 reps
-------------------------------------------------------------------------------------------------------------------------------------------
TRICEPS
1. Triceps PushDown
1 sets
20 reps
-------------------------------------------------------------------------------------------------------------------------------------------
BICEPS
20 reps
-------------------------------------------------------------------------------------------------------------------------------------------
LEGS
1. Leg Press
1 sets
10 reps
2. Leg Extension
1 sets
10 reps
3. Leg Curl
1 sets
10 reps
Friday :
----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Days
WORKOUT
-------------------------------------------------------------------------------------------------------------------------------------------
1. Warm up
10 minutes- slow walking
10 minutes brisk walking
-------------------------------------------------------------------------------------------------------------------------------------------
CHEST
20 reps
2. Dumbbell Flies
1 sets
20 reps
-------------------------------------------------------------------------------------------------------------------------------------------
BACK
20 reps
2. Seated Rows
1 sets
20 reps
-------- -------------------------------------------------------------------------------------------------------------------------------------------
TRICEPS
1. Triceps PushDown
1 sets
20 reps
-------- -------------------------------------------------------------------------------------------------------------------------------------------
BICEPS
20 reps
-------- -------------------------------------------------------------------------------------------------------------------------------------------
LEGS
1. Leg Press
1 sets
10 reps
2. Leg Extension
1 sets
10 reps
3. Leg Curl
1 sets
10 reps
--------
WEEK
6-12
--------
Monday :
----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Days
WORKOUT
-------------------------------------------------------------------------------------------------------------------------------------------
1. Warm up
10 minutes- slow walking
10 minutes brisk walking
-------------------------------------------------------------------------------------------------------------------------------------------
CHEST
20 reps
2. Dumbbell Flies
1 sets
20 reps
-------------------------------------------------------------------------------------------------------------------------------------------
BACK
20 reps
2. Seated Rows
1 sets
20 reps
-------------------------------------------------------------------------------------------------------------------------------------------
TRICEPS
20 reps
-------------------------------------------------------------------------------------------------------------------------------------------
BICEPS
20 reps
-------------------------------------------------------------------------------------------------------------------------------------------
LEGS
1. Air squats
3 sets
10 reps
2. Leg Extension
1 sets
10 reps
Days
TUESDAY :
WORKOUT
20 minutes cardio
(Treadmill on a speed of 7-8)
20 Minutes cycling
(stationary)- high intensity
----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Days
WORKOUT
Wednesday :
-------------------------------------------------------------------------------------------------------------------------------------------
1. Warm up
10 minutes- slow walking
10 minutes brisk walking
-------------------------------------------------------------------------------------------------------------------------------------------
CHEST
20 reps
2. Dumbbell Flies
1 sets
20 reps
-------------------------------------------------------------------------------------------------------------------------------------------
BACK
20 reps
2. Seated Rows
1 sets
20 reps
-------------------------------------------------------------------------------------------------------------------------------------------
TRICEPS
20 reps
-------------------------------------------------------------------------------------------------------------------------------------------
BICEPS
20 reps
-------------------------------------------------------------------------------------------------------------------------------------------
LEGS
1. Air squats
3 sets
10 reps
2. Leg Extension
1 sets
10 reps
Days
Thursday :
WORKOUT
20 minutes cardio
(Treadmill on a speed of 7-8)
20 Minutes cycling
(stationary)- high intensity
--------
--------
Friday :
----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Days
WORKOUT
-------------------------------------------------------------------------------------------------------------------------------------------
1. Warm up
10 minutes- slow walking
10 minutes brisk walking
-------------------------------------------------------------------------------------------------------------------------------------------
CHEST
20 reps
2. Dumbbell Flies
1 sets
20 reps
-------------------------------------------------------------------------------------------------------------------------------------------
BACK
20 reps
2. Seated Rows
1 sets
20 reps
-------------------------------------------------------------------------------------------------------------------------------------------
TRICEPS
20 reps
-------------------------------------------------------------------------------------------------------------------------------------------
BICEPS
20 reps
-------------------------------------------------------------------------------------------------------------------------------------------
LEGS
1. Air squats
3 sets
10 reps
2. Leg Extension
1 sets
10 reps
Days
SATURDAY :
WORKOUT
20 minutes cardio
(Treadmill on a speed of 7-8)
20 Minutes cycling
(stationary)- high intensity