Diet For Beginner

Proteins Chart

#1 Sun-Dried Tomatoes	258 calories	Protein:14%	Carb: 56%	Fat: 2%	Other (water):28%
#2 Soybean Sprouts	125 calories	Protein:13%	Carb: 9%	Fat: 7%	Other (water):71%
#3 Winged Beans	148 calories	Protein:12%	Carb: 28%	Fat: 1%	Other (water):59%
#4 Lentil Sprouts	106 calories	Protein:9%	Carb: 22%	Fat: 0%	Other (water):69%
#5 Baby Lima Beans	132 calories	Protein:8%	Carb: 25%	Fat: 0%	Other (water):67%
#6 Garlic	149 calories	Protein:6%	Carb: 33%	Fat: 0%	Other (water):61%
#7 Dried Seaweed(Sushi Nori)	306 calories	Protein:6%	Carb: 81%	Fat: 0%	Other (water):13%
#8 Grape Leaves	93 calories	Protein:6%	Carb: 17%	Fat: 1%	Other (water):76%
#9 Green Peas	77 calories	Protein:5%	Carb: 14%	Fat: 0%	Other (water):81%
#10 Succotash(Corn And Limas)	115 calories	Protein:5%	Carb: 24%	Fat: 1%	Other (water):70%
#11 Wasabi Root	109 calories	Protein:5%	Carb: 24%	Fat: 0%	Other (water):71%
#12 Portabella Mushrooms	35 calories	Protein:4%	Carb: 5%	Fat: 0%	Other (water):91%
#13 Spinach	34 calories	Protein:4%	Carb: 5%	Fat: 1%	Other (water):90%
#14 Alfalfa Sprouts	23 calories	Protein:4%	Carb: 2%	Fat: 1%	Other (water):93%
#15 Peas And Onions	70 calories	Protein:4%	Carb: 14%	Fat: 0%	Other (water):82%
#16 White Mushrooms	44 calories	Protein:4%	Carb: 6%	Fat: 0%	Other (water):90%
#17 Broccoli Raab	33 calories	Protein:4%	Carb: 3%	Fat: 0%	Other (water):93%
#18 Straw Mushrooms	32 calories	Protein:4%	Carb: 5%	Fat: 0%	Other (water):91%
#19 Brussels Sprouts	41 calories	Protein:4%	Carb: 8%	Fat: 0%	Other (water):88%
#20 Balsam-Pear (Bitter Gourd)	34 calories	Protein:4%	Carb: 7%	Fat: 0%	Other (water):89%
#21 Podded Peas	52 calories	Protein:4%	Carb: 9%	Fat: 0%	Other (water):87%
#22 Shiitake Mushrooms	48 calories	Protein:3%	Carb: 8%	Fat: 0%	Other (water):89%
#23 Peas And Carrots	53 calories	Protein:3%	Carb: 11%	Fat: 0%	Other (water):86%
#24 Turnip Greens	29 calories	Protein:3%	Carb: 5%	Fat: 0%	Other (water):92%
#25 Sweet Corn	108 calories	Protein:3%	Carb: 25%	Fat: 1%	Other (water):71%
#26 Oyster Mushrooms	43 calories	Protein:3%	Carb: 6%	Fat: 0%	Other (water):91%
#27 Kale	50 calories	Protein:3%	Carb: 10%	Fat: 0%	Other (water):87%
#28 Artichokes (Globe Or French)	47 calories	Protein:3%	Carb: 11%	Fat: 0%	Other (water):86%
#29 Chives	30 calories	Protein:3%	Carb: 4%	Fat: 1%	Other (water):92%
#30 Asparagus	24 calories	Protein:3%	Carb: 4%	Fat: 0%	Other (water):93%
#31 Broccoli	28 calories	Protein:3%	Carb: 5%	Fat: 0%	Other (water):92%
#32 Cauliflower	32 calories	Protein:3%	Carb: 6%	Fat: 0%	Other (water):91%
#33 Collards	36 calories	Protein:3%	Carb: 7%	Fat: 0%	Other (water):90%
#34 Parsley	36 calories	Protein:3%	Carb: 6%	Fat: 1%	Other (water):90%

Fitness

Fitness is a general state of health and well-being or specifically the ability to perform aspects of sports or occupations. Fitness is generally achieved through correct nutrition, exercise, hygiene and rest. It is a set of attributes or characteristics that people have or achieve that relates to the ability to perform fitness activity.

Before the industrial revolution, fitness was the capacity to carry out the day’s activities without undue fatigue. However with automation and changes in lifestyles physical fitness is now considered a measure of the body’s ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist hypokinetic diseases, and to meet emergency situations.


Why Fitness is important??


Regular exercise activity will help you do these things. Physical exercise is essential to prevent and reduce risks of many diseases and improve physical and mental health. It can even help you live longer—research from the American Journal of Preventative Medicine indicates that regular exercise can add up to five years to your life.


Physical exercise also keeps you in shape so you can enjoy leisure activities and safely perform work and home chores. It offers great mental and social benefits as well. The Lancet released a series of studies that attribute positive outcomes to physical activity, including “a sense of purpose and value, a better quality of life, improved sleep, and reduced stress, as well as stronger relationships.”


Bodybuilding


Bodybuilding is the use of progressive resistance exercise to control and develop one's musculature. An individual who engages in this activity is referred to as a bodybuilder. In competitive amateur and professional bodybuilding, bodybuilders appear in lineups doing specified poses, and later perform individual posing routines, for a panel of judges who rank competitors based on criteria such as symmetry, muscularity and conditioning. Bodybuilders prepare for competition through a combination of dehydration, fat loss, oils, and tanning (or tanning lotions) which make their muscular definition more distinct. Well-known bodybuilders include Charles Atlas, Steve Reeves, Reg Park, Arnold Schwarzenegger and Lou Ferrigno.

Proper Diet  

If you want to stay healthy and have more energy, this is the plan for you. It's relatively low in carbs and very high in protein, and it emphasizes antioxidant-rich foods to improve the health of your blood vessels while also warding off inflammation—two factors that accelerate the rate at which every cell in your body ages.

GROCERY LIST

You'll need to eat more starchy carbs and fewer fats before and after workouts to promote energy and muscle growth. If you're training to pack on size, you'll eat like this more frequently. And when you're hours removed from a workout, you'll limit starches and increase fats, which will keep you on track to meet your fat-loss goals. For meals containing starchy carbohydrates, your meal options include:

Starches: Brown rice, yams, potatoes, oats, whole-wheat pastas, bread, cereals, wraps

Protein: Protein powders, egg whites, whole eggs (sparingly), white meat, white fish, Greek yogurt

Fruits/Vegetables/Legumes: Tropical fruits, green/fibrous, beans

Oils: Use sparingly; think teaspoons, not tablespoons

For meals not containing starchy carbohydrates, your options are:

Protein: Protein powders, eggs, white meat, red meat, oily fish or white fish, Greek yogurt

Fruits/Vegetables/Legumes: Berries, green/fibrous, beans (sparingly)

Oils/Fats: Tablespoons, not teaspoons. Avocados, nuts/seeds, coconut oil, canola mayonnaise, full-fat cheeses

Note: Where "Post-Workout Nutrition" is used, it can refer to a shake containing fast-digesting carbohydrates or a meal that contains them.

THE BEGINNER MEAL PLAN

Target: 2,500 calories, 218g carbs, 218g protein, 83g fat

Meal 1: Contains starchy carbs
Meal 2: Few carbs, if any
Meal 3: Few carbs, if any
Meal 4: (Post-Workout Nutrition) Contains starchy carbs
Meal 5: Contains starchy carbs

Workout Routine

Indian Bodybuilder

Conclusion

Weight training exercise, aerobic exercise and right nutrition have beneficial effects on mental sharpness and strong healthy mind. Work on your body, work on your mind and they will serve you better in years to come.

Weight training and aerobic exercise raise your self-esteem and sense of empowerment. Bodybuilding offers exercise which will make you stronger and more energetic.

The more energetic and stronger you feel, the greater is your confidence and self-esteem. With strong, healthy and positive confidence and self-esteem, you will be able to fight more everyday stress, anxiety and depression. You will be in control of your life, health mind and body.