5 + best exercise ,diet and tips for beginner


Going to the gym everyday it’s not possible because there are many reason .like, money problem and any other issue .So, in this post I am

to tell same best exercise for both so are you ready ! wow that’s a great .

so let go to best 5 exercise for good heath.


Everyone has different reasons for joining a gym. And lots of people are worried about using the equipment if they’ve never worked out in a gym before. These beginner gym workouts are ideal for various goals, whether you want to lose some weight or burn fat, build muscle and strength or improve your fitness.

As a beginner, how long should I do the workout for?

Set a goal to continue with the workout programme for 3 months. Creating a long-term exercise routine is all about forming positive habits, which means giving your mind and body the time to adjust to doing something new.

Each workout should take 45 minutes to 1 hour and you should always leave 48 hours between workouts to rest and recover properly. So a Monday-Wednesday-Friday routine works well for most people.

How much weight should I lift?

As a beginner, the best thing you can do is start at the lower end of the weight spectrum and work your way up until you reach about 60/70% of your max limit (the most amount of weight you can lift for 1 repetition with good form ). That will give you a rough idea of what to start on and you can slowly increase the weight little by little every week.

What are reps and sets?

A rep is how many times you repeat a specific exercise, whereas a set is how many rounds of reps you do. So if you lift 10 times on a bench press, that would be ‘one set of 10 reps’. If you took a short break and then did the same again, you’ll have completed ‘two sets of 10 reps’.

How many reps and sets you go for depends on what you’re trying to achieve. More reps at a lower weight would improve your endurance, while fewer reps at a higher weight would build your muscle mass.

When it comes to sets, people usually aim for between three to five, depending on how many you can complete without compromising your form.

Tips for each workout

  • Go slow – focus on your technique
  • Rest 60-90 seconds between each set
  • Keep moving when you’re resting – a gentle walk around the gym floor will keep your muscles warm and your heart rate up
  • Ideally perform the workout in the order listed, but if equipment is busy then switch the order for convenience.

best exercise Pushups

Pushups work multiple muscle groups, strengthening the arms, chest, and shoulders.


  • Start in a plank position with the arms straight and the body lifted in a straight line horizontal to the floor. Keep the feet together and the toes flexed to support the body.
  • The palms should be flat on the floor shoulder-width apart, with the fingers facing straight ahead or slightly inward.
  • Keeping the head in line with the spine, slowly bend the elbows outward and lower the body down to the floor.
  • Try to keep the hips and lower back in line.
  • Lower as far as possible, aiming to touch the chest or chin to the floor.
  • Use the arm muscles to press the body back up into the starting position.
  • Keep the abdominal muscles engaged throughout to help support the back.

best exercise Bodyweight squats

Bodyweight squats can increase lower body and core strength as they work the abs, buttocks, hips, thighs, calves, and shins.


  • Stand with the feet slightly wider than hip-width apart, angling the toes slightly outward.
  • Keep the hands down by the sides, with the palms facing in and keep the shoulders back.
  • Engage the abdominal muscles to support the back.
  • Shift the hips back and bend the knees as though taking a seat, keeping a flat back.
  • Keep lowering down to the ground until the thighs are parallel with the floor.
  • Push through the feet to straighten back up into the starting position.
  • Inhale into the squat, then exhale when standing back up

best exercise Glute bridge

The glute bridge is good for the muscles in the back of the body, known as the posterior chain.

How to do it:

  • Lie on the back with the knees bent and the feet flat on the floor.
  • Contract the buttocks and abdominals to lift the hips off the floor, bringing them in line with the shoulders and knees. Avoid arching the lower back.
  • Slowly lower back to the starting position.

best exercise Planks

Planks strengthen the back and abdominal muscles and help build core strength.

How to do them:

  • Start with the elbows and lower arms on the floor, keeping the elbows in line with the shoulders.
  • Lift the body so that it forms a straight line horizontal to the floor.
  • Keep the feet together and the toes flexed to support the body.
  • Hold for 20–30 seconds.
  • Slowly lower to the floor and rest for 1 minute, then repeat 3–5 times.

Once people feel strong performing this exercise, they can try a high plank. This move uses the same body positioning, but the person keeps their arms straight with their palms flat on the floor, directly underneath the shoulders.

best exercise Running

Running is a form of aerobic exercise, and it can help improve cardiovascular fitness and bone strength. Jogging is a less intense form of running and may be best for beginners.

People can often improve their running endurance through interval running, which involves running for a certain distance or time and then switching to walking before running again. Alternatively, people can switch between running and sprinting.

Sprint interval training may help decrease body fat, increase aerobic capacity, and increase peak running speed.

best diet plane

the best exercise need same best diet plane only doing best exercise it was not improve helath without having effective diet so best exercise need best diet you will also focused on your diet.

1–2. Breakfast

1. Chilla

Chillas are a savory Indian dish closely resembling pancakes. They are infused with spices and served with Indian pickles, sour cream, or plain yogurt. Chillas can also be adorned with chopped cucumber and tomatoes, but they’re just as good on their own.

Chillas are usually prepared with chickpea flour (besan) but can also be made out of

Mung beans are a legume that’s eaten worldwide but especially in Asian countries.

Besides being a rich source of plant-based protein, mung beans contain a variety of vitamins, minerals, and antioxidants that have been shown to combat diseases such as diabetes. Test-tube studies suggest that they may provide anticancer benefits as we.

All the same, more human studies are needed.

2. Poha

A popular Indian breakfast dish, poha is made of flattened, flaked rice that’s soaked in water and then tempered in onions and a medley of spices.

When topped with peanuts and peas, it has a delightful texture.

These add-ins boost the nutritional value of the dish, providing calcium and iron alongside fiber and protein,

3. Chole masala

Chole masala is an Indian dish primarily made of chickpeas simmered in spiced tomato sauce.

It pairs beautifully with roti (Indian flatbread), bhatura (deep-fried puffed bread), or naan (Indian flatbread typically cooked in a clay oven).

The word “masala” means “spice mix.” Spices such as cumin, garlic powder, chili flakes, turmeric, coriander seeds, and black peppercorns typically make an appearance in chole masala.

Like other types of legumes, chickpeas are high in protein. They provide substantial amounts of eight of the nine essential amino acids, which are the building blocks of protein. This means they’re a solid pick for

Along with numerous vitamins and minerals, chickpeas offer a significant portion of heart-healthy fiber. Studies have found that people with or without diabetes who eat more chickpeas are less likely to develop heart disease

4. Daal

Perhaps the heartiest of Indian dishes, daal is a fragrant lentil curry flavored with cumin, turmeric, cinnamon, garam masala, and other spices.

Daal can be made with a variety of lentils, such as toor daal (split pigeon peas), masoor daal (red lentils), and chana daal (chickpeas). Traditionally, it’s eaten with rice, naan, or roti. It can be served with Indian vegetables and enjoyed as a soup.

For vegetarians, daal can form the basis of a high protein meal.

Compared with other legumes, lentils have the highest insoluble fiber content, as well as high quantities of prebiotic carbohydrates.

Insoluble fiber passes through your gut undigested to help promote bowel regularity. And prebiotic carbs support the growth of gut-friendly probiotics, which may be beneficial for mental health

That’s because the gut and brain communicate closely, forming the “gut-brain axis.” Notably, gut bacteria may increase the production of mood-enhancing brain chemicals such as dopamine and serotonin

5 + best exercise ,diet and tips for beginner

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