PUNIT: Hi Rocky! How are you friend?
ROCKY: Hi Punit, what brings you here?
PUNIT: I have come to take your advice.
ROCKY: My advice? Really surprising.
PUNIT: Can you tell me the secret of your strong muscles?
ROCKY: So you also want a muscular body?
PUNIT: Yea friend. Which gym are you going to?
ROCKY: I don’t go to any gym. I take exercise at home and take home-made food.
PUNIT: I can’t believe. People say it is impossible to build muscles this way.
ROCKY: It is difficult to find a good gym being run by a wise and trained professional. To run their business they tell you to take short-cuts which may build your muscles faster but actually prove harmful in future.
PUNIT: Many of them advise to take steroid. I have hear that it builds your muscle fast.
ROCKY: But after some years its side effects ruin your health. We need to let the muscles grow slowly. Come to my room. I shall show you the equipments and tell you how to do the exercises.
PUNIT: The equipment is quite simple.
ROCKY: You don’t need expensive machines to build muscles.
PUNIT: Now give me some tips on how to do it and what to eat.
ROCKY: Before starting weight lifting you must warm up your body with simple exercise like quick walking or running at a place. Start from smaller weights even if you can lift that easily. Gradually go for heavier weights. Your own body will tell you how much to lift. Don’t try too hard. Weight lifting must never be painful or like a laborious exercise. It should be fun. You can also play music while doing it.
PUNIT: What happens if we don’t warm up, or start by lifting heavy weights?
ROCKY: It often causes muscle injuries, sometimes serious ones. Therefore never be in a hurry. Moreover, do it only for five days. Your muscle need two days rest to prevent muscle sourness. And we should start with light weight and end with light weight too.
PUNIT: How much time should we devote to the exercises?
ROCKY: For simple body building you need just 30 minutes exercise. For stronger muscles you need one hour time. I do one hour exercise everyday. Professionals need about two to three hours. Next important point is to lift only small weight for 10-15 days to tune up your body for this exercise. In the beginning do it only for ten minutes. Gradually increase the time and the weight. Simple rule: do not make your body tire too much.
PUNIT: With how much weight should we start?
ROCKY: Start with 5kg. Let your body get habitual. Then use 5 and 7 kg for next ten days. After that lift 5 and 10 kg. Then 5-10-15-20 kg. As your body becomes stronger you can lift more weight. Begin with dumbbells of light weight.
PUNIT: I think with your simple guidance I can start weight-lifting exercise at home.
ROCKY: Definitely Punit.
PUNIT: And what do you eat Rocky? You are a vegetarian. I am amazed how did you build good muscles without eating meat.
ROCKY: It is a myth that only meat can build muscles. Dry fruit and pulses are good for muscle building.
PUNIT: Thanks Rocky for wonderful guidance.
ROCKY: It’s my pleasure friend.