The Physique Gym

Balance your Life: Don't be a GYM Rat

2016-05-19T22:30:00.000-07:00

Working out and eating healthy should be your lifestyle but don't mess up your life outside the Gym!!

Lot of people don't live their life properly because they are stuck in the gym all year. They don't spend quality time with friends and family. So don't be a gym rat, enjoy life outside the gym. At-least once a week or once in every 2 weeks go out and have fun with ur close friends and family😀

On the other side people who don't have time to workout and do not eat good, they need to take care of their health which is important than anything in the world!! Otherwise down the road major health problems will come in the form of Diabetes, Cholesterol, Blood Pressure, Hormonal trouble, etc

So follow 80-20 formula!! 80% workout with eating good and 20% fun and spend quality time with your loved ones

Truth Busted by Sukhwinder Singh: Truth about Protein powders

2016-05-19T02:10:00.000-07:00

Its always a sad incident when someone dies especially a young athlete ... Ironical is all the hullabaloo over the death ...

All the leading news papers are misleading the masses that the death is due to Protein powder ...
There might be many other factors that could lead to the cardiac arrest BUT not the protein powder.

My appeal to all those Jackal of all is that first of all they should know why exactly a person needs protein / protein powder...

Protein powders come in various forms. The three common ones are whey, soy, and casein protein. Whey and Caesin are the milk byproducts…Whey is most commonly used, because it’s a water-soluble milk protein and it is a complete protein (Complete proteins contain all nine of the amino acids necessary for human dietary needs.)

All Though most athletes prefer other sources of lean protein like meat, fish, eggs, chicken , dairy products but in very specific circumstances, protein powders can be useful. Being the easy and convenient source of complete, high-quality protein it is being consumed.

What are the uses of Protein? Some of them are mentioned here under -:

For a teenager – A teenager needs more protein because at growing age more protein is required for the cells to grow.
For an athlete – Any athlete who is trying to build muscle mass, trying to gain strength, trying to get more speed, trying to get more agility requires protein (In any form)

Apart from these there are several functions in which protein intake plays a major role.For example muscle repair and growth, for bone mass, for hair growth, for nails / teeth, secretion of certain hormones and enzymes. I mean protein is an integral part in our diet , not to be missed if you want to live a healthy life.

My advice is Eat clean , Train smart ..Use your brain , don't just imitate the stuff which you get from internet. All is not worthy. HAVE PATIENCE AND MOST IMPORTANT-- FAITH IN YOUR COACH...Don't take risks , they are not worth.

Portfolio: The Physique Gym

2016-05-18T02:27:00.001-07:00

Portfolio: The Physique Gym

Customize Workout and Nutrition Plan

2016-05-18T01:40:00.002-07:00

Get Ready To Transform Your Body

Are you struggling with OVERWEIGHT, UNDERWEIGHT or extra BODY FAT and looking to get fit?
Are you getting MARRIED and want to reduce the extra weight?
Are you getting ready for your ANNIVERSARY?
Are you getting ready for the FAMILY FUNCTION and want to look the best?
Are you getting ready for the PHOTO SHOOT?
Are you going to compete for a FITNESS MODEL or BODYBUILDING show and want to get ripped physique?
Are you lean but still struggling to get 6 PACK abs?
Do you want to look the best for the upcoming modeling CONTEST?
Do you want a Fitness MODEL Physique?
Are you a sportsman/athlete looking for a specialized 'Strength & Conditioning' training for an upcoming EVENT/COMPETITION?
Are you going to participate or attending interview on the TV SHOW?
Are you suffering from MEDICAL CONDITIONS like; Diabetes, Cholesterol, High Blood Pressure, Arthritis, Liver Problem, Thyroid Problem, etc.

You’ll get a brand new workout program designed to produce serious fitness results. Everything is covered for you – sets, reps, rest periods, exercises and descriptions. I will customize your workouts to your fitness level, goals and time schedule.

In order to maximize the fat loss or muscle building goal you need to feed your body the proper nutrients. So I’m going to provide you INDIAN meal-by-meal eating plans with the exact foods to eat in the right amounts – all plotted and mapped out specifically for your body type and your fitness goals.

If you have medical conditions like Diabetes, Cholesterol, High Blood Pressure, Arthritis, Fatty Liver, Thyroid, etc I will provide you a complete INDIAN nutrition plan based on the medical condition where you can get rid of the medicines by just following my nutrition fitness plan..Guaranteed!!

Portfolio: With Yoyohunny Singh at The Physique Gym

2016-05-18T01:10:00.000-07:00

It's a good start and there's still a long way to go. This trophy is not the end, it's the beginning. We want more trophies.

About The Physique Gym, Gillco Valley, Kharar

2016-05-17T23:30:00.000-07:00

Sukhwinder believes that fitness is not just a theoretical science but requires hands-on experience, on and off the gym floor to understand unique fitness requirements for various individuals.

Sukhwinder Singh is one of the leading physical fitness and weight loss expert in Kharar, Mohali since 1992. Sukhwinder is the owner & founder of state-of-the-art personal training center, which focuses on customized fitness routines with a complete focus on individual lifestyle management under the brand 'The Physique Gym'. The Physique Gym is located in Gillco Valley, Kharar and is spread over 2000 square feet.

Always at the cutting edge of fitness and nutrition, his holistic approach to training, wellness & fat loss has made him one of the most sought-after health professionals in Punjab.

In The Physique Gym, we recognizes individuality and the importance of customization for Nutrition as well as Fitness Training. We address individual goals, factor in lifestyle as well as physical limitations toward achieving the final goal. We guide you through custom made programs that surpass all levels of existing industry standards to get you closer to your fitness goals.

Services include Physical Fitness, Cardio, Weight Loss, Body Building and Personal Training.

140 KG squat 5 reps: Videos at The Physique Gym

2016-05-17T01:13:00.000-07:00

140 KG squat 5 reps

Learning how to squat properly is one of the most fundamental places to start if you're trying to make pain free gains in your legs. Proper squat form requires that you keep your head up, back angled slightly forward but straight, knees traveling outward as you descend, elbows tucked and chest out. Even with all of these tips and cues on how to squat properly, there is one major squat flaw that is still commonly performed.

Chest Exercise - Barbell Bench Press

2016-05-16T04:19:00.000-07:00

1. Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in
the middle of the movement between the forearms and the upper arms), lift the bar from the
rack and hold it straight over you with your arms locked. This will be your starting position.

2. From the starting position, breathe in and begin coming down slowly until the bar touches your
middle chest.

3. After a brief pause, push the bar back to the starting position as you breathe out. Focus on
pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the
contracted position at the top of the motion, hold for a second and then start coming down
slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.

4. Repeat the movement for the prescribed amount of repetitions.

5. When you are done, place the bar back in the rack.

Caution:

If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used.

Also, beware of letting the bar drift too far forward. You want the bar to touch your middle chest and nowhere else.

Don't bounce the weight off your chest. You should be in full control of the barbell at all times.

Super Intense Training for Muscle gain

2016-05-16T03:08:00.000-07:00

This is a SUPER INTENSE TRAINING and uses multiple exercises, and sets. If you haven't been training for any longer than 1 year, this weight lifting routine may be too much for you. Please see, beginner and intermediate workout plan. This is a 6 weeks training routine.

Details coming soon.

WOMEN - Workout Plan for Advanced - Define and Strength

2016-05-16T03:03:00.000-07:00

If you are wondering how many repetitions to do of each exercise that depends on your goals. If you want to increase your cardiovascular levels aim for 14-16, if you are wanting to lose fat aim for 12-14and if you want to gain muscle aim for 8-10. This is 6-8 weeks advanced program

Details coming soon.

WOMEN - Workout Plan for Intermediate - Fat Loss and Toning

2016-05-16T02:58:00.000-07:00

If you are wondering how many repetitions to do of each exercise that depends on your goals. If you want to increase your cardiovascular levels aim for 14-16, if you are wanting to lose fat aim for 12-14 and if you want to gain muscle aim for 8-10. This is 6-8 weeks intermediate program:-

Details coming soon

WOMEN - Workout Plan for Beginners - Fat Shed Program

2016-05-16T02:55:00.000-07:00

MEN - Workout Plan for Advanced

2016-05-16T02:52:00.000-07:00

You're a regular gym goer and are committed to the cause, working out at least 3 times a week. You’ll give anything a go in the hunt for that perfect workout that will give you the results you’ve been looking for. You might have tried the latest workouts from Men’s Health and Men’s Fitness, but haven’t committed long enough to see any results. You're looking for new exciting workouts that will keep you on your toes and push your fitness to new levels.

Details coming soon.

MEN - Workout Plan for Intermediate

2016-05-16T02:50:00.000-07:00

You regularly participate in some form of light to moderate exercise, at least 2 to 3 times a week. You’re used to raising your heart rate on a regular basis and performing all sorts of movements like lifting, twisting and stretching. When it comes to the gym, you know what you know and rarely change your routine. You play it safe and stick to the machines and never venture into the free weights area through fear of intimidation.

Details coming soon.

MEN - Workout Plan for Beginners

2016-05-16T02:47:00.000-07:00

You're pretty new to exercise in general or have been out of shape for 6 months or more. You're not exactly comfortable in the gym environment and are not quite sure where to start. You don’t participate in a regular or structured exercise program, if you do it’s of a low activity level, like taking the girlfriend shopping or walking to the pub!

Details coming soon.

Fat Loss Meal Plan for Women

2016-05-16T02:45:00.000-07:00

Coming Soon...

Weight Gain Meal Plan for Women

2016-05-16T02:44:00.000-07:00

Coming Soon...

Fat Loss Meal Plan for Men

2016-05-16T02:43:00.000-07:00

Coming Soon...

Muscle Gain Meal Plan for Men

2016-05-16T02:42:00.000-07:00

Coming Soon...

Contact Us

2016-05-15T01:07:00.000-07:00

Voice: +91-98157-81212

sukhwinder0012@yahoo.com

thephysiquegym@gmail.com