Pre morning १. Chana chat 2. Orange oats 3.dudh, kela peanut butter oats 4. Aloo chat. Ek aloo plus dahi plus thodi kali mirch 4. Banana peanut butter roti... 5. Dahi plus oats. 6. Roasted chane. Pre meal to be one hour before. Subah: Das kale chane... Or one seasonal fruit. Post workout: Need protein+ carbohydrate+ 1. Whey protein 2. Milk plus banana 3. Boiled egg whites 4. Subah post workout 1.Masala oats, 2. Daliya
@@moinhussain565 kiska tarif.. aapne comment pada mera.. buna soche gali.. isliye hamara desh aage nahi bad pa raha.. can u explain what u r trying to say.. read my comment first.. i am Target those who dislike this good video
Man i was having so much confusions related to pre workout and post workout and u just vanished them in 10 minutes!! Hats off to u bro!!! Awesome video! Thank u!! 🥰
You are doing awesome work man really Swami Vivekananda's dream is going to fulfill now, our country needs youth like you brother, because you are the one who is making us to know benefits of Ayurveda and power of our Indian culture, Hatsoff to you brother, keep going on😍
You are doing a great job. I am a lifestyle enhancer coach just like you. And I like all your videos. They are unbiased which i really appreciate. And also they take Indian way of leaving a healthy life into consideration. Keep it up
To dosto Is video me itna hi - actually nhi is video me bohot kuch tha bohot mtlv bohot saara and without any promotion or disturbance. This was literally helpful and useful. Thank you sir.
I really follow your advice and I have watched most of your videos in just few days. I appreciate your work. I have subscribed your channel, which I don't do it for any channel. You are my first subscription for RUclips channel. Great work. Keep it up bro.
DIET FOR IBS PEOPLE WHO ARE LACTOSE INTOLERANT, GLUTEN(WHEAT), PEANUTS, EGG YOLK ETC. ONE OF THE MOST CHALLENGING TOPICS BRO. I HOPE YOU DO IT BECAUSE YOU'RE FIT TUBER 🤗🤗
its becoz its a power food..so in the health context..it can lead to increased body weight..if taken daily without excercise...if we convert that thing thru daily workout then its ok.
Bro....u have answered almost all the doubts which a daily gym enthusiast follows...u r doing a great job....thank u...if possible make a video on best whey protein which v can opt for, depending on the budget
Ranking All The Pre-Workout Options According To Taste. 1st-Banana Peanut Butter Roti 2nd-Homemade Mass Gainer Shake 3rd-Aloo Chaat 4th-Orange Oats 5th-Oatmeal 6th-Boiled Chana Chaat 7th-Roasted Chickpeas 8th-Soaked Black Chana Ranking All The Post Workout Options According To Taste. 1st-Masala Panner Chenna 2nd-Moong Dal Dosa 3rd-Besan Ka Chilla 4th-Masala Oats 5th-Egg White Bhurji And Egg White Omlette 6th-Milk Daliya 7th-Egg Whites+Dates 8th-Whey Protein 9th-Milk+Banana
Sir... Ji.. Pre-workout.. Ye tips उनके लिए सही जो evening workout करते है.. But Jo morning वाले हम इंडियन peoples unke लिए भी कोई..... Tips de jisme morning workout kar k muscle build kar sake
Tum kafi samajhdar Lagte ho...Tume malum nahi jo log You tube pe galt information wale video dalte he me unko bohot Galiya bakta hu par tumne mujhe diwana kar liya...mene tumare video ko like share comment or download bhi kar liya he Thannks bro
Bro there is still 2 years leaft to reach out your maximum potential work hard for it it's not 18 a young male adult stunt their growth hormone near about 20 to 21 year of age .
Yaar sahi baat bolo to mere height 6.2 feet hai or muje bohot sharam aati hai kisi ke samne jane me....bcz clothes chote padte hai or me bohot skinny ho😨😓
Im doing my workout around 11 am just for little fat loss and im having normal tiffin at 9 30 or 10 reducing the quantity and around 1 45 or 2 im having rice and curry normal homemade and im doing my dinner before 6 or maximun 7 pm
1. Khali pet exercise krni chahiye??????? 2 . ya nasta ya krne ke bad jaise dry fruits almond milk , konse bhi fruits , kha shkte ky hai please reply me
Tum jaise chutiyo ka kuch nahi ho sakta . Guru maan ka video dekha to usse health minister banao Vivek ka dekha to usse banao abe kitne minister banaoge.😂😂
Plz make a video on how to gain weight for girls Jo gym nahi jaate n what are the exercises we can do at home itself N i hv bought ON serious mass gainer Plz help.
Hi Vivek. I usually have milk with dates and almonds as a mid meal (between breakfast and lunch). Have started strength training again now so I wanted to ask if I can have that as a post workout meal? Or should I shift it to later in the day and just have my whey protein in water followed by lunch? Thanks a lot for your content.
Pre morning workout meal: (20-30min before workout) 1. 10 soaked kala chana (chew properly) 2. Any one seasonal fruit with optional green tea or black coffee Post morning workout: 1. Whey protein + any fruit 2. Moong daal dosa with paneer stuffing 3. Besan chilla with dahi 4. Masala oats 5. Daliya in milk
Only fruits that should be combined with milk are- banana, mango and dates. But remember that banana and milk are heavier for the digestive system that's why some people don't recommend milk and banana together, but if your body can digest this combination then you can eat without any worry
Very informative video! Thanks for sharing this, Vivek veere. Out of curiosity, what macros do you hit daily for your body weight? I’m at 155g protein, ~70g fat and about 200-250g carbs. And I weigh 68 kgs.
The best is sprouted kala Chana with Good /Sprouted Moong . Little qty. before and after bit more - mixing with onion , ginger , lemon , black pepper , tomato , Corrinder leaves , Black salt , chili followed by Jaggery , banana etc. . full of nutrition . It works the best . Just Try and see the difference within a week .
Hello Mr. Vivek... Been watching your most informative videos regularly. Can you suggest a workout schedule for guys like me who are +45 and and work in typical 8 hour rotational shifts? Thank you.
Sir mai protein powder ke bina body banana chahta hu aur jo apne starting mein pre ke option bataye the unko alternative days mein le lunga Sahi rahega na sir🙄
Hii Vivek agar tum Ayurveda ke anusar khate,pite,diet ...living krte ho tooo tumhe pata hona chahiye ki...Dudh ke sath banana mix krte nhi lete or..Most of the time dudh n fruits mix karke consumption nhi krte.
correct... neither paneer is recommended... Aur aalu bhi sabse raddi kand hai, not recommended...might sound surprising, but please research on this and spread awareness, as its sole source of many modern diseases @fittuberhindi
Mai Alpino peanut butter use Karta hu. Usme Sodium (Namak ) bhi added hai. Mass gainer Shake Mai Aapne Doodh Mai Peanut butter add Kiya. Aur aapne Doodh aur Namak saat Mai khane nahi Bola hai. Toh meal Kuch problem Toh nahi degi na ? Please Reply. Bhaiyya.
bro i am just asking...you said pre workout meals and protein saves the muscle tissue from damaging....if the muscle tissue do not break or damage how will the muscles grow in size and how will the afterburn effect work? please answer bro
From the constant supply of amino you won't loose Muscle but micro damages will be still there , it's just optimal to consume protein options before Workout..
Bro start doing swimming at the age 17 to 19 I was to worried about my height I tried every thing good diet streching calium n vitamin d supplement but i didnt get any benefit out of that and then one my frnd told to have swimming session for 2/3 hours from 5.4 to 5.7 I gained 3 inches at the age of 20 only in 6 month but remember keep diet healthy and sleep well for better result hope somewhere I helped u thnks me latter
Ye mujhe you tube phla insan acha lga jo bina koi bkws kiye video ko lamba kiy bina bnata hai.. Thank you Bhai
Sahi bat h yr bda kuch seekha Vivek sir se
@@pineapple9644 y
Yeah bro right...
Absolutely right
Right bro... 👍
Pre morning
१. Chana chat
2. Orange oats
3.dudh, kela peanut butter oats
4. Aloo chat. Ek aloo plus dahi plus thodi kali mirch
4. Banana peanut butter roti...
5. Dahi plus oats.
6. Roasted chane.
Pre meal to be one hour before.
Subah:
Das kale chane...
Or one seasonal fruit.
Post workout:
Need protein+ carbohydrate+
1. Whey protein
2. Milk plus banana
3. Boiled egg whites
4.
Subah post workout
1.Masala oats,
2. Daliya
Thanks
Man u helped me a lot...😀
Thanks🙏
Post workout meal workout k kitne time baad le?
Thanks you saved me documentation work :)
The best nutrition hindi trainer in RUclips , I have ever seen ❤️❤️❤️❤️
Some Mind blowing Things I have seen in RUclips.
1- Black Hole
2- Area51
3- Fituber Speaking in Hindi 😅
Area 51?
@@amandhull4194 US 🇺🇸 me hai bhai...
Oh amazing you see hindi but i hear
Black hole kaha dekha 😂😂😂😂😅😅
@@kartik6587 bhai aap toh savage nikle 🤣
383 dislikes are from those who have maggi before workout and pizza after workout
why the fuck would anyone do that?
@@ashish5612 ab tumhare mai stamina ki kami nahi aayegi
😂
@@moinhussain565 kiska tarif.. aapne comment pada mera.. buna soche gali.. isliye hamara desh aage nahi bad pa raha.. can u explain what u r trying to say.. read my comment first.. i am Target those who dislike this good video
@@SudeshChouhan isliye Gali Diya kyunki tune use bewajah neglect kar diya wah hamare liye mehnat karte Hain to tum aisa kyon karte ho
Man i was having so much confusions related to pre workout and post workout and u just vanished them in 10 minutes!!
Hats off to u bro!!! Awesome video! Thank u!! 🥰
Sidhi baat, no bakwaas. I love that it was to the point.
You are doing awesome work man really Swami Vivekananda's dream is going to fulfill now, our country needs youth like you brother, because you are the one who is making us to know benefits of Ayurveda and power of our Indian culture, Hatsoff to you brother, keep going on😍
I could literally feel the work done by him for this video, not even a second was skipped unlike other videos of different channel. Love u bro❤❤
FIT TUBER.. U R SUCH AN INSPIRATION. HIT like IF YOU ALL AGREE WITH ME...
i agree with u correct
Bro please don't beg for likes
😀
@@assassin7111 😂😂
Thanks
You are doing a great job. I am a lifestyle enhancer coach just like you. And I like all your videos. They are unbiased which i really appreciate. And also they take Indian way of leaving a healthy life into consideration. Keep it up
To dosto Is video me itna hi - actually nhi is video me bohot kuch tha bohot mtlv bohot saara and without any promotion or disturbance. This was literally helpful and useful. Thank you sir.
I tried paneer chhaina today post workout. Its Amazing.. Thanks FitTuber
I really follow your advice and I have watched most of your videos in just few days. I appreciate your work.
I have subscribed your channel, which I don't do it for any channel. You are my first subscription for RUclips channel. Great work. Keep it up bro.
Post workout-3 white egg and ots with milk can we take
My 1st comment in your video
आप मुझे पहले ऐसे youtuber लगे जो अपनी videos में टाइम वेस्ट नहीं करते,सीधे मुद्दे की बात करते हैं🙏
DIET FOR IBS PEOPLE WHO ARE LACTOSE INTOLERANT, GLUTEN(WHEAT), PEANUTS, EGG YOLK ETC. ONE OF THE MOST CHALLENGING TOPICS BRO. I HOPE YOU DO IT BECAUSE YOU'RE FIT TUBER 🤗🤗
I thnx to your father/mother, for giving a good young youth energetic and such a social person to increase india..
Gareebse gareeb aur Ameer se ammer har kisi k liye usfel h video good❤️
Bro at 2:25 you said that add Banana with milk , but in your second channel (Fit tuber English) you said that never eat banana and milk both together
its becoz its a power food..so in the health context..it can lead to increased body weight..if taken daily without excercise...if we convert that thing thru daily workout then its ok.
@krinesh mishra. What he meant was if the banana if ripe only then it is allowed or else nope. If you want you can verify it
@Fit Tuber Hindi, sir requesting you to please throw some light on this. I was about to ask the same question but found it already in the comments.
@@shinjus6859 but according to ayurveda as fit tuber said fruits do not get digested with meals specially without cooking them
@@talenthub2428 he also said that you can only eat fruits that are very sweet like bananas with it
Bro....u have answered almost all the doubts which a daily gym enthusiast follows...u r doing a great job....thank u...if possible make a video on best whey protein which v can opt for, depending on the budget
Ye kaisa insaan hai yaar
Dil jeet liya
Very useful information
Bina kisi bakchodi ke
Thanks fit tuber 💌💌
advance Happy teachers day bro....I learned a lot from you
Thank you. I wish you the same.
Great teacher 👍❤️
@@FitTuberHindi sir u told we should not eat banana with milk and now you r saying we should have it as pre and post workout
@@ShubhamVerma-dd1rd 🤔🤔🤔
The most valuable video I ever found related to this topic.
Hats off 🎩
Thank you for this video and I am going to follow it as 75 days glow up girl challenge ❤ 🧿
Stomach problems ko dur karne ke liye ek video please ❤️❤️
Mera bhi bhai
Ranking All The Pre-Workout Options According To Taste.
1st-Banana Peanut Butter Roti
2nd-Homemade Mass Gainer Shake
3rd-Aloo Chaat
4th-Orange Oats
5th-Oatmeal
6th-Boiled Chana Chaat
7th-Roasted Chickpeas
8th-Soaked Black Chana
Ranking All The Post Workout Options According To Taste.
1st-Masala Panner Chenna
2nd-Moong Dal Dosa
3rd-Besan Ka Chilla
4th-Masala Oats
5th-Egg White Bhurji And Egg White Omlette
6th-Milk Daliya
7th-Egg Whites+Dates
8th-Whey Protein
9th-Milk+Banana
bde byele ho
In me say koi 1 Lena hai ya sabhi ko
Thnks bhai for saving my time 👍
Thanku so much 🙏
(Banana + milk) after post workout is ok?
Arre Bhai doubt ka koi scope hi nahin raha.
Itna detail mein bataya aapne. Nice video. Thank you.😊
Our favourite youtuber... Fittuber😊
Best fitness youtuber ever .....❤❤❤
Sirf aapka hi video mujhe pura dekhne me achha lagta hai
you speak Hindi..soo welll..i am literally astonished 😂...
Sir... Ji..
Pre-workout.. Ye tips उनके लिए सही जो evening workout करते है..
But
Jo morning वाले हम इंडियन peoples unke लिए भी कोई..... Tips de jisme morning workout kar k muscle build kar sake
Bilkul bhai
Tum kafi samajhdar Lagte ho...Tume malum nahi jo log You tube pe galt information wale video dalte he me unko bohot Galiya bakta hu par tumne mujhe diwana kar liya...mene tumare video ko like share comment or download bhi kar liya he
Thannks bro
Start to end only knowledge. Good work bro.
Sir please make video on Height increase after 18 sir believe me that topic is super Hit 💪💪👌👍🔥🔥
What is your height???
My 5.6 age 14
Yes what is your age my height is 5.3 and I m of 12
Bro there is still 2 years leaft to reach out your maximum potential work hard for it it's not 18 a young male adult stunt their growth hormone near about 20 to 21 year of age .
Yaar sahi baat bolo to mere height 6.2 feet hai or muje bohot sharam aati hai kisi ke samne jane me....bcz clothes chote padte hai or me bohot skinny ho😨😓
My age 22 but my height 5 foot 5 inch, so sir kya mere height increase ho sakti hai
Everseen like this video in detail aabi tho gym jayenge sab q ki sabse bada doubts diet ka h aab toh pura milgaya idea thnx yu bro ❤️
Exactly the type of info I was looking for. Thanks Vivek. Could you also include what not to eat for pre and post workout?
Next topic-Low Budget desi bodybuilding Diet plan
Already on the main channel go watch it
Sach mei pehli baar simple words mei kuch helpful mila hai
THANK YOU SO MUCH BRO! YOU ARE A LIFE SAVER
Bro you changed my life style love you brother 😍
Nice informative Video without distraction and unnecessary music.
This type of content I like to watch.
Dear Bro,
This video was really helpful and the way you have described patiently is really good.
Allah bless you🙂
Mujhe body bananii hh:
Fit tuber: masala paneer chenna hh naah 😂😂😂
Best nutrition trainer!! seedhi baat no bakwas 👏🔥🔥🔥🔥
Im doing my workout around 11 am just for little fat loss and im having normal tiffin at 9 30 or 10 reducing the quantity and around 1 45 or 2 im having rice and curry normal homemade and im doing my dinner before 6 or maximun 7 pm
This is exactly what I was looking for ..Simply and well gathered information . BIG THANK YOU problem solver 🌸
Ok aunti g.
Hii beautiful
Thik h aunty ji
@@Azadbhagatbose seedhe maut
SIMPS
1. Khali pet exercise krni chahiye???????
2 . ya nasta ya krne ke bad jaise dry fruits almond milk , konse bhi fruits , kha shkte ky hai please reply me
Bro, please make a video on what exercises to do in gym as well as how many sets and reps need to gain muscle.....please bro....
wow...man I love ❤️this Diet it's very Unique...I love your Diet😱 Schedule... unique and Tasty🤤
SIR I M FOLLOWING UR VIDEOS SINCE NOVEMBER 2020 I M GETTING RESULTS.
THANK YOU SIR 😊
KEEP IT UP
Thank you for your deeply information sir,, 💯💯💕💯💯💕💕
Tell people vivek sir become next indian health minister?
A. Yes B. No
Hope for that....if he's ready ..
Guru mann
Tum jaise chutiyo ka kuch nahi ho sakta . Guru maan ka video dekha to usse health minister banao
Vivek ka dekha to usse banao abe kitne minister banaoge.😂😂
good idea
A
Full support bro . Maine isse pahle bhi bht sare videos dekhe bt bhai tere jaisa koi nhi mila keep it up nd thanks bhai for this video.......
Plz make a video on how to gain weight for girls
Jo gym nahi jaate n what are the exercises we can do at home itself
N i hv bought ON serious mass gainer
Plz help.
Jo mile wo khao
Sir for protein shake
Milk should be boiled or not
It must be hot or cold
This doubt is for lots viewers
No need boil packet milk , dairy milk should be boiled , u can drink a bit warm milk cold milk is slow digesting
ur awesome bro ...better than guru maan
Hi Vivek. I usually have milk with dates and almonds as a mid meal (between breakfast and lunch). Have started strength training again now so I wanted to ask if I can have that as a post workout meal? Or should I shift it to later in the day and just have my whey protein in water followed by lunch?
Thanks a lot for your content.
This is the vedio that I have been waiting from long time thank you #fittuberhindi
Yes.v helpful what to eat n when to eat .My son wants to gain weight..I am sharing this video to him..Thank u for guidance..
Bro u know it's very hard to maintain body plz make a video on muscle building for vegetarian people.
sir please make video on which whey protein we should buy
Pre morning workout meal: (20-30min before workout)
1. 10 soaked kala chana (chew properly)
2. Any one seasonal fruit with optional green tea or black coffee
Post morning workout:
1. Whey protein + any fruit
2. Moong daal dosa with paneer stuffing
3. Besan chilla with dahi
4. Masala oats
5. Daliya in milk
This was what I need 🙏
Fit tuber:don't eat milk and banana together
Also fit tuber : have them in your post and pre workout options
unripe banana is bad plus he said if u cudn't afford whey protein only then
Bhai m bhi isi baat s confuse hu yrr
Only fruits that should be combined with milk are- banana, mango and dates. But remember that banana and milk are heavier for the digestive system that's why some people don't recommend milk and banana together, but if your body can digest this combination then you can eat without any worry
@@annuraggola3702 Yes, it varies from person to person.
Please have low fat milk with banana. With high fat milk it shouldn't be consumed
The most perfect video i ever get....much more informative and no usseless talks💯💯
What about Soya chunks? It's great source of protein and cheap also. So it is good or not to take after workout.
Very informative video! Thanks for sharing this, Vivek veere.
Out of curiosity, what macros do you hit daily for your body weight?
I’m at 155g protein, ~70g fat and about 200-250g carbs. And I weigh 68 kgs.
The best is sprouted kala Chana with Good /Sprouted Moong . Little qty. before and after bit more - mixing with onion , ginger , lemon , black pepper , tomato , Corrinder leaves , Black salt , chili followed by Jaggery , banana etc. . full of nutrition . It works the best . Just Try and see the difference within a week .
I needed it 👌 thank youuu❤️
Hii
@@ajaykumarsingh3479 likal bhai phli fursat me nikal
Chickpeas post workout m use KR skte h Kya please reply
Bahot sahi video banaya h bhai....samjneme aksam asan bahotse options ... n reasons exact with timing ...appriciate ur efforts boss
Hello Mr. Vivek...
Been watching your most informative videos regularly. Can you suggest a workout schedule for guys like me who are +45 and and work in typical 8 hour rotational shifts?
Thank you.
Thank you so much ☺️ Brother 😇😇👍 you are super cool 😎May God always Bless you 😇😇👍
Without any further delay you shiuld become the health minister🔥🧠
Sir mai protein powder ke bina body banana chahta hu aur jo apne starting mein pre ke option bataye the unko alternative days mein le lunga
Sahi rahega na sir🙄
Hii Vivek agar tum Ayurveda ke anusar khate,pite,diet ...living krte ho tooo tumhe pata hona chahiye ki...Dudh ke sath banana mix krte nhi lete or..Most of the time dudh n fruits mix karke consumption nhi krte.
correct... neither paneer is recommended... Aur aalu bhi sabse raddi kand hai, not recommended...might sound surprising, but please research on this and spread awareness, as its sole source of many modern diseases
@fittuberhindi
Banana shake n paneer helped me in gaining weight.. Thank u so much friend.. May God bless u with all the happiness..
Mai Alpino peanut butter use Karta hu. Usme Sodium (Namak ) bhi added hai. Mass gainer Shake Mai Aapne Doodh Mai Peanut butter add Kiya. Aur aapne Doodh aur Namak saat Mai khane nahi Bola hai. Toh meal Kuch problem Toh nahi degi na ? Please Reply. Bhaiyya.
No Brother, koi problem nahi hogi
The fact that it takes around 12+ hours for protein to get processed into muscle cells makes post workout meal a “myth”
Please don't change yourself.., Always stay like🙏🙂..., Love you so much brother♥️🙏
One Doubt: Is it fine to drink milk with banana as Post-Workout?
Milk also contains Fats.
Non fat milk le sakte h
Whey protein is best
Milk me healthy fat hote hain isliye le skte hain !!
Yes bro
Thank you Vivek sir for giving us these good food nutrition related ideas......😄😉😎
Brother God bless you I'm from Pakistan.... Ap bohat acha kaam kar rhy ho
bro i am just asking...you said pre workout meals and protein saves the muscle tissue from damaging....if the muscle tissue do not break or damage how will the muscles grow in size and how will the afterburn effect work? please answer bro
From the constant supply of amino you won't loose Muscle but micro damages will be still there , it's just optimal to consume protein options before Workout..
I want to know that why we should avoid coffee when my workout routine is in the evening. Kindly throw some light on this
Same doubt🤔🤔
Coffee contains Caffeine which my affect you sleep .
It's because black coffee is high in caffeine which should not be consumed in evening because it may effect your sleep
Neend nhi ati kya phir? Sham ko cofee le to
Best video on internet for pre and post workout.
Bro plz make a video on height growth in hindi and plz tell possibility of height growth during 20 age
✌
Bro start doing swimming at the age 17 to 19 I was to worried about my height I tried every thing good diet streching calium n vitamin d supplement but i didnt get any benefit out of that and then one my frnd told to have swimming session for 2/3 hours from 5.4 to 5.7 I gained 3 inches at the age of 20 only in 6 month but remember keep diet healthy and sleep well for better result hope somewhere I helped u thnks me latter
@@anuragpal9226 kase
@@vloggerprakhar8193 what brother??
Yes please 😊👍
Sir I like your videos I want to lose my weight plz make video on this topic and easy to cook healthy food recipes
Confusion cleared easily 😮
Hi Vivek, can we take Dalia along with some salty food ( poha, Upma, etc) in breakfast?
Also plz do a video on Vitamin D and B 12 deficiencies
A quick question, in the mass gainer shake, can we use curd instead of milk?
Aapne mere problem solved kr di 🙏🏻🙏🏻🙏🏻
1:30 Pre workout
6:33 Post workout
thank you😊
I think we should better call it "Breakfast" and "Lunch" instead of "Pre-Workout" and "Post-workout"...
thats quick and not heavy meals why calling it like that
Best guidance ever
6:30 thnx for sharing this recipe
Dont know this man a week ago
Became a fan.....just 5 days ago
Tysm sir hindi main batane ke liye ❤❤💕💕💕💕💕💕
Sir ek accha Wey protien be bata du plz
Sir me 7:30 kaam se aata ho 8 bjegym jata hu to follow. Kr skte h post workut ?? Plz answet