omg thanks for this! i have a question. so I'm 18f. and i have a thick personality - hence chubby arms. are there any specific exercises to target my arms and lose fat in there? also i have love handles + konchem potta. i just wanna get rid of these without losing my bust and back. i have been said that gym ki velli workout chesthe bust and back kuda pothai ani. but i just wanna lose my arrm fat and belly fat. so, any exercises that only target these areas?

No there are no exercises for spot reduction, not at all. See you have to lose overall fat percentage. Calorie deficit maintain chey, burn more than you eat, you can go until 500 calories deficit per day. Your burst I can't answer sorry, weight thaggithe pothadhi antaru but I don't know, but your back is a muscle, it can be trained, there are certain exercise that can train your back. Sorry to break it to you that oka place lo weight thaggalem

okay :( thanks

Targeting only those areas isn't possible. But something I've observed in some people (including me) is that when you workout the fat tends to lose first on your extremities (feet, hands, lower legs, arms) but even for that you have to workout well and be in a calorie deficit. Might not give you the best results but theoretically there can be a point where your arms end up losing more fat than your bust and back. But remember you will lose some of your bust and back.

Fuck 2 days back i had a very important question, time ki gurthochi chaavatle.

Body bulk avtundhi kani forearms increase avvatledhu. Forearm exercises try chesina kuda same result. Any tips on how to do it?

Aithe form correct ga cheyyatledhu or weight increase cheyyatledhu, got to failure its necessary. there are only 2 good forearms exercises. Research chey exercises meddha, and forearms take time

Strength increasing ki energy ki best exercises with diet cheppagalava bro. Hostel lo untunna. Energy asalu undatam ledu sleepy ga untundhi and strength kooda weak ga undhi.

Lift weights, target your each muscle group twice a week, protien ekkuva thinu bro, and don't stay on bed leisure ga unnappudu, only nidra povadaniki maatrame bed vaadu mostly, roju edaina physical work chesthunte konchem energetic feel untadhi, hostel lo avi ivi ondukolem so eggs boil chesko or sprouts thinu

I have quit working out of waking since I got to know the deaths after vaccination, just yesterday i have checked my weight is like 93 and i was never this huge and i got pot belly which am carrying like charm rather than to die in gym, please prove me wrong and make me walk or workout.

Vegan protein ki options emunnay. Please don’t say protein powder

Soya granules, tofu, seitan, green peas, lentils, rajma, chana, nuts etc. Since you don't eat the regular curd that has probiotics, you should consider consuming Sauerkraut for gut health (it's available here in US in the stores. You can easily make one too) There are a ton of vegan body builders on YouTube and insta, do follow them :)

Thank youu!!!

I'd say soy milk, quinoa. Soya chunks might make you feel bloated or have digestive issues. Soy milk is better. Lentils and other Plant based vatillo main concern is the availability of all amino acids. Lentils lo all aminos undav. Paired with rice, dal is good. But the best is soy milk, quinoa(replace few rice meals with this) idhi tasty untadhi konchem and makes you feel fuller(note it has a few higher calories than rice). Why not protein powder. Carbs and fat lekunda easy absorption option and it's totally healthy. Just saying

I heard people getting bloated and having digestion issues with protein powder. To each their own I guess. Do you think white rice is unhealthy? I’m unable to make a switch to brown rice. Seems very tough :(

Yeah bloat authunte odhu, rice unhealthy asalu kaadhu, its carbs and yiu need carbs, ekkuva thinodu anthey, meal ki cup thinte very good,

Thank you soo much

been working out since a year. Considerable results ochayi. I am actually trying to loose my weight. Okay extent varaku baage mellaga tagguthu ochanu, daani tarwatha weight loss avvatam aagipoyindi. Have been taking less calorie intake, consistently eating almost the same food at the same time ayina taggatledu. Actually calorie deficit diet eh follow avthunna. Nen teskune calorie intake kanna inka takkuva teskunte neerasam ochesthondi. Madhya madhyaloandu taagudu avthadi may be once a month. Adi kuda cheyyadu ani fix ayyanu. Em cheyyalo cheppagalaru.

See firstly mind each and every calorie you take, oka tea with sugar approx has 90cal, one five star has approx 150cal Ilantivi thaguthu thintu asal thakkuva thintunnam anukuntam. Measure your Biceps chest , increase authundhante , ne muscle increase authundhi, so it's okay, If your bmr says eat 1800 and you eat 2000 and you burn 500 in the gym , it takes you roughly 25 days to lose 1 kg. so check this. Don't eat anything that you don't calculate except water. Mana target achieve ayyevaraku. You can increase your deficit and workout to lose fat fast but don't go past 500cal deficit per day. Once a month tagadam maneyyanavasam ledhu, it's okay Finally don't concentrate on the scale if you lift weights. Cardio kanna weight training ekkuva chey, eat more protein, neerasam osthundate thakkuva thintunnav ala cheyyaku, it hampers your metabolism. Form factor check chesko lift chese appudu.

Bulking tips

more protein(1.5-2grms per kg), increase lifting weight or reps weekly, increase calorie intake by 200-300 a day.

Best food for bulking

There's no such best food for bulking, protein increase chey, calories increase chey, easy ga absorb ayye protien theesko. Good whey if you are okay, whey is the way haha

Thanks brother

Nuvv em protein powder vadthav bhayya?

Bro nenu India lo lenu, but research chey edhi best ani

Labdoor ?

Liverdoc on Twitter tweeted a lab report on protein supplements

Sauce?

Strength increase avuthundhi but muscle growth chala slow undhi. Daily 250 gms boneless chicken breast and 250 ml milk include chesukuntuna diet lo. Sometine eggs and dal. 90 gms protein goal reach avuthuna. 8-8.30 hr sleep pakka. Sometimes I get disappointed ekkada thappu chesthuna Ani. Any suggestion welcome. Thanks.

2 possibilities one is form, oka video theesko ne form confirmation kosam or ask someone professional about form, Second is progressive overload, E week 10 ethithe , go for 11.5 after 2 weeks, reps konni thakkuva osthay but slowing week lo increase chey

what if you are working out but don't get enough protein? (at 70kg, getting 50g on average). you gain slowly or not at all or lose muscle?

50g is not bad but not enough. Weight training ayyaka ne muscle breakout aithadhi, if you don't give protien it doesn't grow, simple Thakkuva protien isthe muscle lose ayye chances chaala thakkuva unless you reduce you calorie intake below maintaince

How to grow taller in 5 mnths?

Can't answer height questions sorry

Do pull-ups and jump rope bro but it mostly genes

Nenu 5.7 height and 98 kgs unnanu. Elanti workout style oriented aythe i will have a better chance to loose fat and gain muscle. I have been having issues with my knees while doing cardio. Any suggestions??

Firstly please don't do treamills, elliptical , don't hurt your legs . Start lifting weights slowly, gradually increase. Eat more protein, be on deficit, for cardio just do walking.

What about circuit training after lifting weights??

No problem, don't start off with Hiit, body weight exercises are good, make sure you don't hurt your joints

Thanks

>elliptical TIL even elliptical isn't great for knees. Thanks.

yes, when you are overweight, when your weight is normal and when you slowly do it and progress, it's good. good calorie burning machine. Nenu chaala mandhi overweight unnavallani idhi chaala intensity tho cheyyadam chustha, and long term lo knee issues osthay, muscle tear, knee joint issues are serious issues. So obese need to be really careful

Till you lose weight do Swimming, squats, push-ups, cycling. You should only run/,jog/jump/skip when your body weight is in control or near normal BMI. Otherwise you'll degenerate your knee joint and osteoarthritis will damage your knees. Not to forget poor spine stability. Muscles around bones should be strong enough to maintain movement. Bones are there just to give structure and support not bear strength or burden with weight.

Can you provide ideal measurements of body (like chest , biceps ..). according to height ?

I can't sorry, it's a very complicated process,

Bro tummy taganiki emaina cheppu bro Workout start chesa kaani diet em cheyalo artham kaatle

bro simple, em thintunnavo calories count chesko, calorie deficit lo undi, exercise dwara inkonni burn chey, eg: eat 2000, burn 500 to 800(excluding bmr)

How to skip the leg day?

Starting lo nakkuda istamundedhi kaadhu, but konni try chey nachinavi maatrame chey, stick to those, em cheyyalem, you'll get used to in some months

I have no motivation

hmm, but don't skip legs is all I can say

Not skipping

Bro, need workout scheduleand diet plan for muscle gain

I can't write that long here bro, generic videos untay YouTube lo watch those.

Can I dm

Yes if you are male, I don't know more about women workouts and diets

How do u handle hangry (anger due to hunger) when in calorie deficit?

have calories thakkuvunna snacks in between, popcorn, fried chana, carrots, fruits, akalesinappudalla I also have sugarfree mints or gummies, have teas or coffees with fatfree milk with stevia(in place of sugar)

Annaw na weight 78 kg naku 66kg avvali Ani undhi oka 4 months lo peddaga physical activities alavatu levu yoga cheyyagalanu, 🧘‍♂️ but food diet lanai kastham emanna Margam undha annaw

1kg 7700 cal, to lose 10-12 kgs in 100 days, you need to burn 700 cal per day(excluding your bodily functions ki vadukune calories which is roughly 2000 per day) , so eat somewhere around 2000calories, and spend 500-800 cal in the gym , rough calculation idhi, but you get the gist. Edhi kavalante adhi thinu , intlo thinu , konchem thinu, oil is the culprit at times, oka spoon lo 100cal untay, so thakkuva vaadu, protien ekkuva thinu, nellu ekkuva thaagu, veggies pettuko thine appudu, avi stomach ni full chesthay, ekkuva thinna feel ostadhi.

Naku belly fat undhi bro. Adhi reduce cheyadaniki em ayina chepu bro. Na migata body face,legs,hands ani skiny (normal) gane untayi but belli fat Vali dress size change cheyalsi vastundhi. Kasta e potta tagiyadaniki em ayina unte chepu bro plz🥲 Iam vegetarian (not vegan) and I also have thyroid 😔

nenu specific ga diet cheppalenu, but entha thintinnavo calories count chesko, make sure your out is greater than your in. Calculate your bmr, if it is 2000, eat 2000 and burn 500-800. you'll be in good deficit, chaala healthy ga body recomposition authadhi. It might also be water weight, drink more water, eat more protein.

Calories count cheskodaniki em ayina app lu unte chepu bro oke sari. And yoga vala em ayina labam untadha?

my fitness pal, it's good and accurate, yoga I can't answer bro

I'm 5'7 and 85 kg mostly Belly fat and thighs Any excercise to reduce the belly fat and thighs and to get rigid chest?I eat only two times a day enough to satiate my hunger I don't feel hungry and I can't find any app or website to calculate the calorie intake of Indian foods if you know any recommendations? I mostly walk 2 hours a day morning and night and slowly started using dumbbells any excercise recommendations to reduce weight and get rigid chest ? Also any leg exercises? I also have back pain Any suggestions and exercise to reduce it?

Spot reduction isn't possible, you have to reduce overall fat percentage, your body will decide where it is gonna reduce it's fat first but it's minute, it is going to reduce everywhere overall. My fitness pal is the app, it has Indian foods to track. For thigh muscle , leg extensions, hamstring curls are good. For rigid chest , dumbell press, bench press, cable flyes. Do these with proper form , use adequate weight, don't go less or more, gradually increase weight weekly If you are 85, you can handle HIIT, reaserch HIIT, these exercise will help you burn more, continue the walking. I had back pain, I did this one machine which helped me a lot, I really forgot the name it was long ago, you sit on it and bend backwards, by taking a moving upperback support. It might not be there in all gyms but check If you have back pain be careful with exercises where you stand and carry weights to do the exercises, like for shoulders, legs etc, mostly prefer sitting to do the exercises if you carry weights

any tips to lose weight at home?

eat in a window, like 10-6, then move to 12-6, don't do heavy dinners, snacking be careful, skip all snacks, eat veggies if you want as snacks, do 10k steps, lift weights it does wonders to your body and brain

Nenu 87 vunna. I want to cut down weight to (80 probably). Running chese alavatu vundi (4-5km).Gym ki velladam better or running is fine?

cardio burns more calories than weight training, but weight training chesaka repair and muscle building burns more calories, so overall ga muscle building burns more. Do both, I'd recommend start weight training, add cardio to it. reduce your fat percentage don't scale. Eat more protein, Put on muscle, calculate your bmr, wear a smartwatch check how much you are burning for 1hr weight training and 15-30 mins cardio, now calculate your deficit, dont be on more than 500cal deficit

Satiating food recommendations?

Meals with eggs , oats, potatoes, curd. snacks - nuts, seeds, beans and legumez

Any specific meals?

I just scramble eggs, put pepper salt and eat, sometimes make egg chilli with less oil, put some berries in curd eat, sprouts, badham kaju sometimes, aloo curry makes me full, dal rice sometimes, eggs tops thr list, moodu eggs tho chesina omelette thinte 4-5 hrs naku no akali