Top 10 tips to good exercise adherence

1. Consult physician before participating.

2. On cardio day – combine cycling, treadmill, stair climbing and stepper.

3. Do not exercise empty stomach.

4. Drink one to two cups (8 to 16 ounces) of water 15 mins before exercise, half cup(4 ounce) after every 15 mins during exercise and 3-4 cups(16 to 24 ounces) during the 30 minutes exercise.

5. Increase the weights/resistance if you can achieve the target repetition easily.

6. Diet discipline plays major role in result(weight gain/loss).

7. Concentrate on exercise postures in initial stage than heavy resistance.

8. Prefer brisk walking exercise on road than jogging, Jog on beach.

9. Exercise is not enough. You must also include healthy eating habits.

10. Exercise is important not a mode ( gym, free hands, swimming, walking).

12 week exercise routine for 8 - 10 kg weight gain.

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12 week exercise schedule for 10-12 kgs weight gain

Day	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Muscle	Chest & Triceps	Rest	Back & Biceps	Shoulder & Trapezius	Rest	Legs	Rest

Warm up 5 minutes

CHEST

Barbell chest press (3 sets) – 15 x 12 x 10 reps

Incline bench db flyes (3 sets) – 12 x 10 x 8 reps

Cable cross over (3 sets) – 10 x 8 x 6 reps

Close grip bench press (3 sets) – 10 x 8 x 6 reps

Skull crusher/ French curl (3 sets) –10 x 8 x 6 reps.

Wrist curl (3 sets) - 12 x 10 x 8 reps.

Stretches (15-30 seconds hold) for chest and triceps muscles.

BACK & BICEPS

Lat pull down or assisted pull ups (3 sets) – 15 x 12 x 10 reps.

Barbell bent over rowing (3 sets) – 12 x 10 x 8 reps

Straight arm pull down (3 sets) – 12 x 10 x 8 reps

Dead lift for lower back (3 sets) – 12 x 10 x 8 reps

Barbell biceps curl (3 sets) – 12 x 10 x 8 reps

Db biceps curl (3 sets) – 12 x 10 x 8 reps

Wrist curl (3 sets) - 12 x 10 x 8 reps.

Stretches (15-30 seconds hold) for back and biceps muscles.

SHOULDERS & TRAPEZIUS

Barbell shoulder press (3 sets) – 15 x 12 x 10 reps

Arnold press (3 sets) – 12 x 10 x 8 reps

Db lateral raise (3 sets) – 10 x 8 x 6 reps

Cable front raise (3 sets) – 10 x 8 x 6 reps

Reverse lateral raise (3 sets) – 10 x 8 x 6 reps

Barbell shrugs (4 sets) – 15 x 12 x 10 x 8 reps

Stretches (15-30 seconds hold) for shoulders and trapezius muscles.

LEGS

Barbell squats (3 sets) – 15 x 12 x 10 reps

Leg press (3 sets) – 15 x 12 x 10 reps

Leg extension (3 sets) – 15 x 12 x 10 reps

Stiffed legs deadlift (4 sets) – 15 x 12 x 10 x 8 reps

Standing calf raise (3 sets) – 15 x 15 x 15 reps

Seated calf raise (3 sets) - 15 x 15 x 15 reps

Abdominal curl (3 sets) – 15 x 15 x 15 reps

Reverse curl (3 sets) – 15 x 15 x 15 reps

Stretches (15-30 seconds hold) for leg muscles.

12 week exercise schedule for 10-12 kgs weight loss.

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12 week exercise routine for 8 - 10 kg weight loss

WEEKS/DAYS	Mon	Tues	Wed	Thurs	Fri	Sat	Sunday
Week -1	Day 1 Cardio 30 minutes	Cardio 30 mins	Weights – Upper body	Cardio 30 mins	Weights - Lowerbody	Cardio 30 mins	Free day
Week -2	Cardio 40 minutes	Cardio 40 mins	Weights – Upper body	Cardio 40 mins	Weights - Lowerbody	Cardio 40 mins	Free day
Week -3	Cardio 40 minutes	Cardio 40 mins	Weights – Upper body	Cardio 40 mins	Weights - Lowerbody	Cardio 40 mins	Free day
Week -4	Cardio 45 minutes	Cardio 45 mins	Weights – Upper body	Cardio 45 mins	Weights - Lowerbody	Cardio 45 mins	Free day
Week -5	Cardio 45 minutes	Weights – Upper body	Cardio 45 mins	Weights - Lowerbody	Cardio 45 mins	Weights – Upper body	Free day
Week -6	Cardio 45 minutes	Weights – Lower body	Cardio 45 mins	Weights - Upper body	Cardio 45 mins	Weights – Lower body	Free day
Week -7	Cardio 45 minutes	Weights – Upper body	Cardio 45 mins	Weights - Lower body	Cardio 45 mins	Weights – Upper body	Free day
Week -8	Cardio 45 minutes	Weights – Lower body	Cardio 45 mins	Weights - Upper body	Cardio 45 mins	Weights – Lower body	Free day
Week -9	Cardio 50 minutes	Weights – Upper body	Cardio 50 mins	Weights - Lower body	Cardio 50 mins	Weights – Upper body	Free day
Week -10	Cardio 50 minutes	Weights – Lower body	Cardio 50 mins	Weights - Upper body	Cardio 50 mins	Weights – Lower body	Free day
Week -11	Cardio 50 minutes	Weights – Upper body	Cardio 50 mins	Weights - Lower body	Cardio 50 mins	Weights – Upper body	Free day
Week -12	Cardio 50 minutes	Weights – Lower body	Cardio 50 mins	Weights - Upper body	Cardio 50 mins	Weights – Lower body	Free day

UPPERBODY EXERCISE
1.	Warm up – 5 minutes.
2.	DB chest press – 20 x 2 sets.
	DB Incline bench flyes – 20 x 2 sets
	DB shoulder press – 20 x 2 sets
	DB Lateral raise – 20 x 2 sets
	Latpulldown – 20 x 2 sets
	Seated rowing – 20 x 2 sets
	DB shrugs – 20 x 2 sets
	DB biceps curl – 20 x 2 sets
	DB triceps extension - 20 x 2 sets
	DB wrist curl – 20 x 2 sets
3.	Stretches for upper body, hold for 15-30 seconds (once).

LOWER BODY EXERCISE
1.	Warm up – 5 minutes.
2.	Barbell squat – 20 x 2 sets.
	DB split squats – 20 x 2 sets
	Wide squats – 20 x 2 sets
	Floor hip extension – 20 x 2 sets
	Stiffed leg deadlift – 20 x 2 sets
	DB calf raise – 20 x 2 sets
	CORE -
	AB curl – 15 x 2 sets
	Reverse curl – 15 x 2 sets
	Lower back extension – 20 x 2 sets
3.	Stretches for lower body, hold for 15-30 seconds (once).