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Beautify your body with these easy fitness tips
Table of Contents
The Privilege and Responsibility of Good Health and Fitness4
My Experience as a Fitness Coach4
The Inauthentic Dietary ‘Plans’4
Life is a pattern of Habits5
The Success of Those Habits6
Healthier bodies due to breakfast7
Long Term Benefits8
Important Source of Nutrients8
Many Meals, Small Meals9
Getting the Science right:9
It is easy10
Snacking gives you variety11
Know the basics11
Watching out the portion12
Don’t miss on Proteins12
How it works?13
The body responses to protein13
Protein up your snacks13
Proteins working on the waistline14
People need to drink no less than 2 liters of water a day to stay fit.15
Sound Lifestyle Plan19
3 Week Healthy Eating Meal Plan20
3 weeks exercise Plan21
The Privilege and Responsibility of Good Health and Fitness
Good health is an incredible privilege but often we don’t care about it enough. We miss it though, when it’s taken away from us due to an illness or a disorder. We treat our bodies carelessly, indulging in all sorts of unproductive and unhealthy life style patterns. We might exercise too little, eat unhealthy food and consume way too much soft drinks. The results are never pretty. Our body gives us several warning signs about our destructive lifestyle pattern. We refuse to listen to them and the result is an unhealthy body, suffering from various disorders and illnesses.
My Experience as a Fitness Coach
I have been a fitness expert for the last six years. Every day, I have interact with humans who were struggling with the issues of a falling health. When I interviewed them, I found out that they all wanted the same thing; a healthy body that was resilient, strong and vibrant. They came to me with various issues. Some of them wanted to lose the additional weight that they had gained over the years. The high levels of obesity were a matter of social embarrassment for them and they lived 24 hours in shame and fear of being judged and ridiculed based on their physical appearance. Furthermore, the doctors warned them that obesity may lead to high blood pressure and even a fatal heart attack. Some of them had just faced an incredibly life threatening disease. They might have suffered from a heart attack. The doctors told them that the reason of their cardiac arrest was a highly unhealthy life style. They consumed foods that contained high amounts of cholesterol and it had damaged the inner structure of their hearts to a great extent. They can’t simply keep on living the same way. Many of my clients suffered from diabetes and they were told that it resulted because of their physical inactivity. They warned them that unless they included the habit exercise in to their lives, it was bound to become a more serious problem and may even become fatal.
The Inauthentic Dietary ‘Plans’
All of these clients asked for solutions. They had high levels of motivation for they knew that the better prospects of their dysfunctional lives depended upon the better prospects of their health. Many of them had previously tried out various dieting plans. They had read tons of dieting books that promised to give miraculous results and overnight improvement. You might all be well aware of them and might even own some of them. They have very catchy titles such as ‘Lose ten pounds in ten days’, ‘This will make you thinner’ and ‘eat this to grow thin’. Usually they offer a rigid and complex nutritional plan that claims to solve all the problems of obesity, heart disease and diabetes. During the six years of my life as a trainer, I didn’t meet even a single client who benefited from these self-help dietary books. The clients I met were highly frustrated. The tips and the nutritional plans that they read in those books didn’t really work. The dietary plans never really lead to an increase in vitality or health. In fact, after the plan failed to work out, the state of their health became even more chronic. They consumed even more than before and became miserable.
Finding The Right Way
They say that there is no use climbing the ladder so fast if it is against the wrong wall. The problem with my clients was that their ladder was against the wrong wall. That wrong wall was constructed brick by brick by the popular ‘wisdom’ of those diet books. Those diet books and trainers inspired by them preached a rigid diet plan that consisted of x number of eggs and y number of tomatoes etc. The frustration of my clients testified that it never really worked. I decided to do something to do about that frustration. It was my professional duty to serve them to the best of my capability and knowledge. I decided to find out a plan that really worked and that was not some pseudo-science.
The Healthy Habits
They say that success leaves clues. I started studying those individuals who had exemplary health. They were the ones who radiated vitality and were the most efficient during the day. They rarely got sick and were resilient against the diseases that came their way. They maintained a healthy Body Mass Index (BMI) and were never over weight. I found out that the over-whelming majority of them didn’t follow a rigid diet plan as is the popular conception. Instead, the secret of their incredible health was incredibly simple. I started noting certain life patters that contributed towards their optimum health. Those were habits that they had practiced so much that they had now became second nature to them. I found out that their health was a direct outcome of the practice of those habits. Those were so simple habits that you might even call them common sense. But as Stephen Covey says, common Sense is not always common practice.
Life is a pattern of Habits
We human beings are creatures of habit. They allow us to survive in an ever challenging environment. Good habits allow us to lead a really effective, productive and healthy life. Bad habits produce the opposite, life disabling results. So if we want to improve our health, we need to look at life patterns that are good and that may allow us to enjoy the benefits of good health. We need to practice those acts day in and day out if we want to stay healthy and fit over a long period of time. As Aristotle once said, ‘We are what we repeatedly do. Excellence thus is not an act. It’s a habit.’
The Success of Those Habits
I started trying those habits out with my clients. I advised them to practice a particular set of actions and a selection of a particular diet. As I mentioned above, their needs were different. Most of them wanted to lose weight. So I advised them to follow a routine that included some sessions of exercise and a diet that contained the essential nutrients that their bodies needed. I explained to them that the junk food they were so fond of consuming deprived the body of the nutrients that were essential for its survival. I further explained that by being smart in the decision of their choice of food, they can decrease their consumption of unhealthy foods and increase the standard of their health.
It was not an easy road, as you might have guessed. There were a few techniques that didn’t work for some clients. Both my clients and I hit some road blocks during our quest for a healthier body. But we never stopped. Through trial and error, we kept searching for habits that can help us reach an optimal level of health and vitality. It was a long road but the outcome was equally rewarding.
The crux of my experience was that there are few habits that work no matter who you are and where you are living. This book is about those habits and how you can ingrain those habits in your character so that you can lead a healthy and empowered life. Remember, habits work when you practice them. They are like a muscle. The more you practice it, the stronger it’ll be. Also remember that as you start out, you’ll find it difficult to stick with those habits. You might skip the exercise or your diet in the wake of stressful circumstances. Don’t beat yourself too much for that. That’s alright. Failing is not as important as starting again after you fail. The first few days will be the toughest but remember the reason you are doing all that. Remember the healthy body that you want to have and the benefits it will entail. Having a vision of your optimal health will greatly help you in ingraining those habits in your life.
That being said, let’s start discussing each habit one by one.
Make Sure You Are Eating Breakfast Everyday
An old saying goes like, ‘“Eat Breakfast like a King, Lunch like a Prince, and Dinner like a Pauper”. As many of my clients would testify, there is a lot of truth in that. The habit of having a proper breakfast every day in the morning is instrumental in achieving an ideal weight. It will also help you to achieve optimal levels of energy throughout the day.
The Modern, Unhealthy Life style
The modern life style has become increasingly unhealthy. People are used to consume large quantities of food at night and then immediately go to bed. That disturbs the digestive system for there is no body activity after you have taken food. The digestion will be very slow and you are likely to have a disturbed sleep. Furthermore, when you’ll wake up in the morning, you’ll feel drowsy and not hungry at all. You’ll probably take a quick cup of coffee and head off to work. But that coffee isn’t enough for the day. So you’ll feel drained and lethargic throughout the day. Having a proper breakfast is the best antidote to that. Having a proper breakfast would mean that you’ll stay energized throughout the day. Your body would have ample physical activity after that so digestion and assimilation of that food in to your body won’t be a problem. It satisfies the needs of your body, so you won’t be hungry at night. So making that shift will ensure that you feel energized throughout the day and consequently, you may also a peaceful sleep.
Healthier bodies due to breakfast
A lot my clients reported extremely positive results after they made sure every day that they had included breakfast in their life style. They said that an early meal every day allowed them to not indulge in extra ‘make up’ meals throughout the day. They further reported a decrease in their levels of stress early in the morning. They said that a quick boast in energy allowed them to cop better with their tasks and kept them focused. Increase in the efficiency of their digestive system was also reported by them.
Skipping Breakfast may be life-threatening
Many research studies have recently shown the downside of not taking skipping breakfast every day. One such study claims that not taking breakfast in the morning is linked with high blood pressure and the accumulation of additional body fats inside the body. The study shows that by skipping breakfast, your body becomes so used to operate in the ‘fasting’ mode that it seeks even more food when it is available. This becomes imperative for its survival. So the lack of this important meal disrupts the essential metabolism of your body. In the longer run, that may become life threatening for you in the form of a heart disease or a severe obesity problem.
Long Term Benefits
According to the National Health Service of the United States of America, “Eating breakfast has long term health benefits. It can reduce obesity, high blood pressure, heart disease and diabetes.’ So the importance of this meal can’t be neglected in the pursuit of a long term health benefits as well. You might think that you are being more efficient by skipping breakfast and then supplementing your bodily needs by extra meals throughout the day. But that really is not the case. You are indulging in an unhealthy life pattern that is costing you more than you think. It’s time to come out of this self-destructive habit. It’s time to develop a new life enhancing habit of taking breakfast every day and never skipping this most important meal of your day.
Important Source of Nutrients
Breakfast foods are an important source of nutrients that your body needs after a prolonged period of starving during the night. It includes essential elements such as calcium, iron and B vitamins as well as protein and fiber. Research shows that if you miss them out in the breakfast, it is very unlikely that they’ll be compensated throughout the day. The result will be a highly lethargic body throughout the day which you most certainly don’t want. Fruits and vegetables are important sources of these nutrients that sustain and enrich our body. So make sure that they are included in your breakfast in one form or the other.
Many Meals, Small Meals
So it is a regular working day and you have followed all the good breakfast rules at 8am morning. You had your cereal and a good portion of carbs, proteins and healthy fats. Then you went to work and didn’t find time for the tea break, at the 2pm lunchbreak you had become so hungry that you wanted to do hell with the weight loss plan. So you ate the tempting cheesy delights and had a good amount of the dessert to satisfy the sweet tooth. All the goals of losing weight died inside, the motivation suffered a deep shake.
Let me tell you that you are doing more harm than good following the old 3 square meal pattern both to your body and mind. When you take large gaps between meals, the body start consuming the body mass i.e. proteins rather than the fats (that you actually wanted to be away). Nutritionists have long debated as to what meal timings and habits should be adopted to assist a healthy weight; “All Day Snacking” was found as a good solution.
“All Day Snacking” actually means having regular meals throughout the day. The break between the meals is no longer than 3-4 hours. All Day Snacking is basically a way of toning the body to eat less, eating in this way gives a psychological effect of feeling full. Automatically, the person eats less and therefore cuts on those extra calories that used to stress the mind all day long.
Getting the Science right:
Some of you may want to know the science behind this. Don’t worry! we have got the facts right here. Having frequent meals increases the body’s resting metabolic rate (resting metabolic rate is the number of calories body burns to support basic functions like thinking, walking, working, breathing etc.). Our bodies are naturally designed to graze as we pass the day. The blood sugar level of human body starts to decline after 3 or 4 hours of having a meal, delaying having the next meal means that you are constantly putting your body under stress. Low sugar levels impair working, mood and energy. So, you need a fairly large meal to replenish them. When you snack regularly you are continually providing the body with enough glucose to stay active. The body knows that more food is on the way so it works to burn down the calories rather than storing them as fat. So every time you turn to your plate you eat less and feel rich. People who eat 5 meals a day are found to have, on average, less cholesterol than people who eat 3 meals a day. Cheers to all nibblers!
It is easy
With our lifestyles becoming fast every passing day, we really do not have the time to sit down and have a big meal. Most of the times you found yourself rushing for the meeting, surviving the traffic signal or competing the deadlines. Among all this hassle you want something that is quick and healthy. Snacking perfectly helps you with your weight lost goals in such busy routine. You just have to take out a few minutes (or maybe not even this) and literally you can eat on the go. Pick any fresh fruit or dry fruit and have it between your breakfast and lunch. Here you are done with your small meals. It is this easy!
Snacking gives you variety
Snacking also gives you a wide variety of foods to pick from. In the usual three meals a day routine people usually stick with one kind of food e.g. eggs in the breakfast, pastas in the lunch and burgers in the dinner. Optimum health requires you to eat over 16 different types of food over two to three days. When you opt for small meals you are more likely to eat from other food groups too for example fruits or cereals or whole grains or seafood and many others. In this way you will enjoy your food and get the essential nutrients that you had been missing like omega 3 fats. Your body will synthesize the goodness chemicals for you by restoring the hormonal balance.
Know the basics
Snacking does not mean slowly eating a plate of French fries. It means eating the right food regularly. While snacking sure is convenient and goes on with our speedy lives, you must remember convenience must not be the only priority. The basic priority should be “health”. So try hard going for the alternatives. Pack some fruits in your lunchbox or stuff your pockets with some almonds and munch them throughout the day. Even the so called “health bars” will leave your body with some good nutrients. May be picking up a bag of whole wheat crackers is better than having a bag of refined wheat chips or having stirred fried vegetables is a considerable option over deep fried bacon for your 2pm snack. Keep the small changes coming!
Watching out the portion
While we have been discussing the frequency of meals, the size of the snacks equally matters. You need to keep an eye on the portions you consume. When you are snacking you will naturally eat less portions but still a little care would be needed to kick start. Start eating when you feel a little hungry and stop eating when you feel a little full. Cease your calories on 300-350 at every meal. Keeping the meals small will ease your stomach, not excessively stuff it aiding you in your weight loss plan.
Therefore, the best strategy is to have many but small meals as your day progresses. Small meals work to promote energy and refuel the body to stay healthy and active. So why wait? Start tomorrow by planning your nutrition routine today. Stuff your pantry with some good variety of snacks and treat yourself having them the rest of the time.
Don’t miss on Proteins
Ever thought why all calories counters focus on counting proteins? Proteins are literally the healthy mass of the body. Many people think of protein as being high in calories or fattening. Breaking this myth is very important, proteins take the longest time to break down keeping you full or a long period of time. A rich protein diet decreases the sugar levels, lowers the cholesterol and also keeps check on the triglycerides. But it is important to divide the protein among the meals, eating a high protein breakfast and then settling for carbs and fats the rest of the day will not do any good. So the key point we are discussing is ensuring a portion of proteins in every snack you take.
How it works?
Protein is actually more satisfying than other nutrients like carbohydrates or fats. Eating a good amount of protein preserves the lean mass and encourages the burning of body fat. People who are just about to start their weight loss routine are advised to take proteins which makes their stomach feel rich and full.
Most people understand the importance of having proteins but will pack themselves with proteins early in the morning having the dairy, cereal and eggs all together. This makes them feel heavy and they do not feel like eating for quite a time, then suddenly hunger prevails and they eat more than they should. Understanding the concept of “Protein Snacks” will lead to a better journey of weight loss.
The body responses to protein
When you fuel your body with proteins, the levels of certain appetite reducing hormones is increased while the level of hunger hormones is lowered. When you take carbs or fats rich meals, you sure feel full in the short term but quickly the energy is lowered and body triggers the production of hunger hormones, making your stomach empty earlier than it normally would be.
Protein up your snacks
Spreading your proteins can give way to big gains in our weight loss program. However, the traditional protein sources like dairy, fish, meat, beans are not “easy to go foods”. You will need to work a little to protein up your snacks. Usually the animal foods are good sources of proteins while the proteins from vegetables do not provide all the essential amino acids (9) that your body needs.
We provide you some easy protein options so that you know how to protein your snacks on the go:
Soy nuts
Protein powders
Protein Nut bars
Boiled eggs
String Cheese (try combining it with some fruits or crackers to spice them taste buds)
Low fat cottage Cheese
Parmesan
Oat meal and other cereals
Bagel
Yogurt
Peanut butters with whole grain bread
These are only few of the options to give you an idea for a head start, once you start understanding your food, you can think of endless combinations to add protein in your meals.
Proteins working on the waistline
Adequate protein in diet fuels up the burning of fat. The moment the proteins enter your mouth from the fork they starting working to correct your waistline. High protein foods need more body energy to get metabolized so the body stats consuming the fats to do the task. Studies have shown that people increase their protein intake per day lose more fat than others and also consume less calories on average. Not only this, but the body also makes use of proteins to build up the lean muscles which give an overall dream shape to your body improving your physique.
Let us feel easy because the cereal variety we have in our kitchen does not have to be consumed at breakfast alone!
People need to drink no less than 2 liters of water a day to stay fit.
Specialists concur that around 2-4 liters of fluid a day is sufficient for a great many people (with more required in more smoking climate, in the event that you practice a considerable measure, or do physically requesting work). In any case, the key point here is the word fluid. Organic product juice, soup, squash and drain all count towards the total fluid.
Dr Wendy Doyle of the British Dietetic Association says this sum depends on sound restorative thinking. Grown-ups lose around 3 liters of liquid a day, she says: 1-1.5 liters as pee, 0.5-1 liters in sweat, around 400ml in our breath, and around 300ml in our faeces.
In any case, that doesn't mean we have to drink three liters. Solid foods alone gives us around a liter of fluid, and another 300-500 Mililiters of water are delivered as a by-result of assimilation, abandoning us with simply the 1.5-2 liters of fluids specialists suggest.
On the off chance that you drink coffee, tea or liquor, you have to drink significantly more water.
'While it's actual that the caffeine in tea and espresso has a mellow diuretic [urine increasing] impact, there is a net addition of liquid when you drink a glass,' says Dr Doyle. 'So you don't have to drink additional water to adjust.'
Liquor, then again, dehydrates you, albeit for the most part it takes more than one glass to bring about observable lack of hydration.
Drinking more water than the suggested 1.5-2 liters a day flushes out poisons, giving you better skin, hair and nails.
False, says the British Nutrition Foundation, and Dr Doyle concurs. 'Sound kidneys are especially proficient at excreting poisons,' she says. 'Drinking more water than you really require won't excrete any more poisons, it will simply mean more trips to the loo.'
Mineral water is preferred for you over faucet water.
False. Mineral water contains little measures of minerals, however insufficient to make a noteworthy commitment to your eating regimen. Faucet water is no less "harmful" and no more regrettable for you than packaged mineral water. Indeed, a Thames Water overview as of late uncovered that 66% of Britons prefer faucet water to filtered water.
It's difficult to drink an excess of water.
False. Drinking a considerable measure of water (and that implies more than 4-6 liters) over a brief time frame can irritate the body's sodium level, and cause a conceivably fatal condition called hyponatremia, or water intoxication.
Manifestations incorporate sickness, bloating, slips in awareness and seizures because of swelling of the cerebrum.
Long distance runners and ravers who've taken ecstasy are especially at danger since they regularly devour a considerable measure of water and lose a great deal of salt through sweat. More awful, exercise discharges a hormone; diuretic hormone, so urine yield is lessened, restricting the body's capacity to amend the awkwardness. Medications, for example, ibuprofen can likewise aggravate the issue since they decrease urine yield, as well.
You just need to drink when you're parched.
When you feel parched, you're now got dried out, says Dr Doyle. Generally this isn't an issue, since we drink and supplant the lost liquid. Be that as it may, in more seasoned individuals the thirst reaction can be blunted, prompting more genuine parchedness.
Dr John Bradley, senior medicinal guide to the National Kidney Research Fund says, 'In spite of the fact that the kidneys can work if individuals drink under one liter a day, there are immense points of interest to drinking a more elevated amount of liquid. A high liquid admission can diminish the danger of kidney stones, bladder growth and urinary infections.'
Older individuals with incontinence issues ought to confine their liquid intake.
False. This is an unsafe misguided judgment, says Kiran Shukla, head of nourishment and dietetics at the South Essex Mental Health and Community Care Trust.
'Lack of hydration is a typical issue for elderly individuals, particularly in the event that they have feeble dementia and live all alone. Be that as it may, it is vital for them to get enough fluid, particularly in the event that they are on diuretic drugs.'
Lack of hydration can prompt incessant obstruction and, in more serious cases, perplexity and coordination issues that can be mixed up as general indications of aging.
'However, when these individuals are admitted to doctor's facility and put on a drip, they're fine.'
Shukla advises individuals who are being troubled over making regular trips to the washroom during the evening to ensure they drink enough fluid amid the day, then limit their intake in the prior night they go to bed.
You can tell by your pee whether you're drinking enough fluids
True. Dr Doyle says the shade of your pee is likely the least demanding approach to screen whether you're getting enough fluids.
'Essentially it ought to be clear and overflowing,' she says. 'On the off chance that you discover your urine is dull in shading and you're just passing little volumes, you have to drink more.'
Sound Lifestyle Plan
Do you need to change your lifestyle? Would you like to get fit and healthy? Would you like to quit abstaining from food and carry on with a healthy way of life? Is it accurate to say that you are devoted and resolved to get incredible results? It is safe to say that you are prepared for a test?
This eBook answers ALL your inquiries concerning how to get in shape and lose centimeters. It will show you how to eat the right nourishments, how to acquire vitality, how to feel less bloated and above all how to get your head right, how to stay active and lively and accomplish the outcomes YOU need to accomplish.
Anybody can change their life. It's not an eating routine; it's a way of life change, one that is anything but difficult to take after and won't feel like you are on an eating routine. You should do nothing more than give it a go and see the outcomes for yourself.
What's more, best of all, the food is fulfilling and you'll never go hungry again.
Here are a few testimonials from current customers who have rolled out the dedication and the improvement to improve things…
I've been taking after your adhering to a good diet arrangement for almost two weeks now and I'm as of now seeing huge changes. I have more vitality and my tummy feels awesome. I never truly knew that I had a touchy tummy until I disposed of the foods you recommend and after that attempted to reintroduce them. It wasn't entertaining. My skin shading has enhanced, my tummy looks little and I feel a great deal more propelled to do things with my children and around the house, to practice and get out and have some good times.
Much obliged to you such a great amount for sharing the data I expected to accomplish this colossal life change. I've generally been slender, yet not exceptionally dynamic and an immense chocolate and cheddar fan. Your arrangement functions admirably with my vegan diet however would be much less demanding for individuals who eat fish and/or white meat.
I know you're not quick to catch wind of weight changes, but rather I've lost 2kg in just shy of two weeks without truly changing my activity routine yet. My objective isn't to lose a great deal of weight now, yet to change my propensities now for the future and for my youngsters. Much thanks to you once more. " C.O'Bryan
"I feel amazing. Could this start bringing results after just 2 days? I'm thinking about whether it is fake treatment or in light of the fact that my body is being powered by well done!! I even feel like more practice this evening and I am bobbing through the air eating and stuff sorted without feeling so overpowered. Also, it was my first day back at work however I just easily got through the day! In the event that this is the outcome from your eating arrangement. I think I am your #1 fan!!! M.Rocker
3 Week Healthy Eating Meal Plan
I myself have regarded the number 21 a lot. He reason being is that in our bodies all the toxins and bad habits need 21 days to change. Same goes with your eating habits, exercising and metabolism all of it together. These formulas and way of life changes will promise that you won't be eager, you will be filling your body with supplements that will give you more vitality, offer you some assistance with losing weight and feel incredible.
You will be eating REAL nourishment. There is no shakes or powders you have to buy and all the nourishment is accessible at your neighborhood general store or wellbeing food store.
On the off chance that you are a veggie lover, this dinner arrangement is likewise for you. There are heaps of veggie lover formulas furthermore bunches of options on how you can make a formula vegan.
So right now is an ideal opportunity to get on board. Make the dedication to yourself to carrying on with a sound way of life and the weight will tumble off.
3 weeks exercise Plan
3 Week Healthy Excercise Plan – Our exercises are of three levels– Beginner, Intermediate and Advanced. There is a level suitable for everybody, so NO EXCUSES. Every one of my workouts are intended to be done anyplace – outside, in the house/back yard, or even in the rec center. They are without gear; you simply require yourself, your inspiration and determination to get the outcomes YOU need.
Within these 3 weeks, your body will become used to these exercises and you will notice a great difference in your body after the first week you start the plan. After three weeks have passed, you might be satisfied with what your body looks, but you will feel the need to exercise as I said earlier that our body requires 21 days to change a habit and then in your lifestyle, these healthy habits have to stay there no matter what. The key is to be consistent these 21 days.
This eBook gives you heaps of clues and tips and gives all of you the data you have to instruct yourself to get the most out of your workouts.
There are cardio workouts, leg and butt workouts, arm and stomach muscle workouts. Every one of the activities has point by point depictions and pictures to guarantee you are doing the activity effectively. There is likewise a scope of extends for you do to after every workout.
You have to do is guarantee you venture outside your usual range of familiarity, drive yourself as far as possible, test yourself and give it 110% and you will harvest the prizes of a more grounded, more beneficial, fitter, conditioned body – Go for it!