The craze for bodybuilding has increased among Indian men in the last few years. Bodybuilding is a great way to get better fitness. It is also true that the path of fitness and bodybuilding is not easy. You may face many big challenges on this path.

It is often seen that expensive diet plans, supplements, lack of time, any kind of problem going on in life, all these are the factors which badly affect your fitness journey. The most important thing is that even if these problems are not there, you still need hard work.

Indian bodybuilder and athlete Chitresh Natesan According to, to build a body, you have to follow a strict diet and workout while remaining disciplined. One has to give up one’s favorite food, which is not everyone’s cup of tea. But experts believe that hard work always pays off. If you are also building your body, then you should know what are some of the common challenges in fitness and bodybuilding and how they can be overcome.

set goals

Before doing any work, you should set goals. You should know what you have to do at what time. If you are thinking of going to the gym, then you should know what things you may need for bodybuilding. For example, do you want to gain muscle, increase strength, or look lean and fit? If you know this then you can give direction to your workout and diet plan. The benefit of this will be that you will remain focused. Set both short and long-term goals, such as how much time you have to gain muscle and how much time you have to lose body fat.

Take special care of diet

Food plays a very important role in bodybuilding. Traditional diet can be both beneficial and challenging for Indian men. Indian food is rich in carbs, which are essential for energy, but along with them it is also important to consume adequate protein and healthy fats.

Protein: Consume at least 1.2 grams to 2.2 grams of protein daily for every kilogram of your body weight. Good sources of protein include chicken, fish, eggs, dairy products, and vegetarian options include lentils, chickpeas, and tofu.
Carbs: Include complex carbs in your diet, like brown rice, wheat bread and coarse grains like ragi and jowar. They provide energy for a long time and are rich in fiber.
Fats: Eat healthy fats from sources like ghee, nuts, seeds and olive oil. These are very important for hormone production and overall health.
Bodybuilding is a great path to fitness for Indian men. But, some challenges may also arise due to change in eating habits and habits. This guide will get you off to a strong start and help you achieve your fitness goals.

Right workout plan is important

A well-thought-out workout plan is very important to build a body. Beginners should focus on exercises that strengthen multiple muscle groups at once. Some famous exercises are as follows:

Squats: Important for leg and core strength.
Deadlifts: Great for strengthening the entire back and legs.
Bench Press: Focuses on the chest, shoulders and triceps.
Pull-ups/Chin-ups: Great for the upper back and biceps.
Shoulder Press: Strengthens the shoulders and upper chest muscles.
Initially, start with full body workouts 3-4 times a week. Gradually increase the duration and intensity of the workout as your strength increases. It is important to perform exercises correctly to avoid injury and get benefits.

Rest and recovery is also important

As important as workout is, rest and recovery are equally important. Muscles grow and strengthen only during rest. Therefore, take 7-8 hours of sleep daily. Take rest a few days a week so that the muscles can recover properly and overtraining can be avoided.

move forward daily with patience

Bodybuilding is a long race, not a short race. It takes time and consistency is key. Track your workouts, monitor progress, and make changes as needed. Be patient and don’t deviate from your goal, even if progress seems slow.

Take special care of protein

To build body, it is necessary to take protein diet. If you are a non-vegetarian, then there are many foods available for protein ranging from chicken, mutton and eggs, but if you are a vegetarian, then you should focus on plant-based protein sources like pulses, gram, paneer and soya products. If necessary, take help of protein powder.

seek professional help

Consider working out with a certified fitness trainer, especially in the beginning. A trainer can give you personal guidance, correct your exercise routine and keep you on target. Also, by taking advice from a nutritionist, you can make a balanced diet plan according to your needs.

Disclaimer: This article is for general information only. It cannot in any way be a substitute for any medicine or treatment. Always consult your doctor for more information.

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These 7 things are necessary to build a steely body like Hrithik-Tiger, know the diet and workout plan.