Good night fellas! I know we all will give our best
1 Like
For sure brother ! 
1 Like
First I need to know your equipment availability! Do you have dumbbells or can you arrange dumbbells?
Ideally 2-5 kg for you. If you can then I have a whole series for you thatās amazing.
Lemme know your age, weight, height, daily activity level ( not active, active, very active etc) and equipment availability like dumbbells, pull up bar, nothing,
2 Likes
Yes brother I can arrange dumbell (5 kg), but I donāt have anything else. 
Age- 17
Weight- 41.5 kg
Height- 185 cm (Not confirm about height)
Daily Activity level - Not active.
When I wake up early I do, Exercise push up and stretching thatās all.
2 Likes
Wonderful! You can get dumbells! But for now letās keep it aside. Letās get your body ready for heavy exercises. Letās start slow. Iāll send a link of a 10 minutes upper and lower body workout.
3 Likes
Is it for beginners brother, because itās written intense ?
1 Like
Now these videos are follow along videos. That means you play it and do whatever they are doing.
The workout is set up for 10 minutes, 10 exercises, 45secs of activity and 15 seconds of rest.
I suggest you do both one after the other and make it a full body workout. Now these exercises can be difficult. Workout 3 times a week for now. That is youāll do this on Monday, Wednesday and Friday and all other days is rest days for you. Since today is Friday, keep it as a self assessment day. Watch both the videos and get familiar with the exercises and then play it and follow along with them.
Now since you are a beginner I suggest you maintain a workout log. Get a book or a diary and write down all the exercises they do in the video. For example, for the upper body video they have 10 exercises and theyāll show the list of all the exercises in the beginning of the video. Write down all of them and keep the book or diary next to you while working out. During the 45 seconds of activity, do as much reps as possible for you. For example the first exercise is close to wide pushups. Do as much reps of those as possible for you in the 45 seconds. Say you could only do 5 reps of those. Its ok. During the 15 second rest period, Note down on the diary beside close to wide pushups as 5. Do this for all the exercises and assess yourself and see what you are capable of. Then rest for 2 days and do the same on Monday. Now on Monday your target should be to do atleast one more rep than the last workout. If you can do more thatās fine to. The whole point of maintaining a log is to see progress in working out and to see your strength improve.
Another important thing is that some exercises might be too difficult for you. Like there are 2 pushup variations in the upper body video. Now at any point if you think you canāt even do one rep, drop down on your knees and do the same thing. That is instead of using your feet as the point touching the floor like on a normal pushup, instead do it on your knees. Make sure you note down on the log that itās on knees. Do this till the end of the month and see how much you improved. Now donāt expect to see bulging muscles by the end of the month. It took me 3 months of working out to see any visible improvement. So itāll be same for you too
2 Likes
Donāt be scared to workout bro. No workout should be an easy workout. If it was easy then whatās the point of doing it? It will be difficult. Try it out. See how much you can do. If you are confused, then Iāll explain further.
1 Like
No brother, I will execute and make it a habit and make my muscles comfortable with the workout you gave.
Then I will tell you my progress. And according to Healthify me app itās saying I need 2500 calories.
Well I will try my best brother.
Thanks for spending time and helping me
I wonāt disappoint you brother @GOVIND-19 
After I finish this and workout for 17 days everyday.
I will ask you, after sharing my progress and discuss what to do next. 
1 Like
Donāt do it every day. You need rest in between. Do it only 3 times a week
1 Like
Okay brother, Monday Wednesday and Friday.
Fine by my side.
I will post here what I did in my workout.
To keep a record for myself.
Awesome!
Try it out today and post your progress here!
1 Like
Today, It might not be possible for me, Today I have a challenge with Tiger, And I know He is working very hard to beat me. I must also study hard to become a worthy opponent.
Will begin my workout from tomorrow.
1 Like
7 January
Make Bed
Meditation
Affirmation
Oil in Hair
Study 9 hours (@_TIGER )
Clean Room
Pray To God
No game
Gratitude Pray
No TV
No Fantasizing
Sleep Before 11 pm.
Nofap Check in
Wake up at 5 am
Work out
Read Holy book
2021 is going to be the best Year of my life.
5 Likes
Progress Towards Goal
Completed Chemical Equilibrium
Only Practice Left.
PYQs
Tomorrow Goals
Complete Chemical Kinetics (2 lecture left)
Practice of Chemical Kinetics
2 Likes
You are doing great work dude. Happy to see that you are completing 9 hours work daily. There is a beast inside you. Keep going like this.
Bro what is the benefit of doing this?
1 Like
Brother, I also have to improve my hair strength and it has become rough.
Due to loss of essential vitamins caused by masturbation
Earlier my hair were silky and everyone appreciate me for that.
People who are PMO addicts, face hair fall problem.
In order to gain hair strength back and reduce roughness of my hair. I added this, I basically apply coconut oil. And It works quite well for me.
Thanks brother for the support.
4 Likes
Brother you are severely underweight 
41.5 kgs at 185 cm, your weight should be double of what it is rn. You are not even in the underweight category 
Eat a lot brother, and do as @GOVIND-19 guides, you will be good to go soon
3 Likes
Yeah I also apply coconut oil it is pretty nice.
1 Like
I will not fap this anymore.
1 Like