Fitness Ultimate solution for your health and weight loss problem
By Margie Casey
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About this ebook
Discover the best strategies that kept secret by health and fitness industry all this time. This is time to get stronger, and become healthier in easy steps. There is whole different level of fitness you can attain. Why settle for ordinary when you can be best. These books reveal same strategies and tips that pro athletes use to increase their performance and overall health for. Don’t just wish for better health and vitality it is time to put this book to work and find out what really works to live a healthy life.
Here what you will learn
- Difference between exercise and physical activity.
- How much exercise is enough
- How to exercise safely
- Measuring your personal fitness level.
- 5 benefits of interval training
- 7 ways to focus on getting fit
- Fitness may lower death risk even without weight loss.
- The secret to strong muscles.
- Dance walk your way to fitness, baby
- How Fit Are You? A Fitness Test for Adults
- Get Fit Without Going to the Gym
- The Key to Fast Belly-Fat Loss
Whether your fitness goals are to improve strength, run faster or lose weight, you need to pay attention to your diet. What you eat not only affects the numbers on the scale, but also how your body responds to your workout. it been never clear what one should if for for better fitness this book will tell you exactly what kind food your body needs. =
-
Carbs for Energy
- Protein for Muscle Repair and Growth
- Fat for Health and Energy
- The Best Foods To Eat For Healthy Living
- The Mediterranean Diet
- Cardiovascular Exercises And Training Strategies
- The Best All Natural Energy Boosting Supplements
- Strength Training Along With Helpful Video Links
- The Best Vitamins, Minerals and Supplements To Take For A Healthy Life
- Mental Strategies For Living Healthily
- Combining Everything Together To Live A Super Charged And Healthy Life
- Much, much more!
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Carbs for Energy
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Book preview
Fitness Ultimate solution for your health and weight loss problem - Margie Casey
Introduction
Chapter 1: What makes a person Fit?
Body Mass Index
Basic Metabolic Rate (BMR)
Active Metabolic Rate (AMR)
Body Types
Understanding Your Metabolism
Breakfast is not important part of your Meal
Eating in Small Amount in Frequent Manner is Good Idea
Glycaemic Index Matters
Caffeine
The Truth about Skinner People
Midnight Snack
Metabolism and Weight Loss
Controlling your Metabolism
Sleep
Rehydrated
Proteins
Chapter 2: The Problem of Obesity
What makes people susceptible to Obesity?
1. Inappropriate Diet
Dormant Lifestyle
Heredity
Health Factors
Smoking
Cushing syndrome
Medicines
Hypothyroidism
Age
Obesity and Women
Sleep
Ideal body Weight.
Obesity and Calories
Aim for the Goal
Powerful Tips to Lose Weight
Water
Alcoholic Drinks
Chapter 3: Eat what makes you Healthy.
Chapter 4: What You Should Eat
Turmeric
Oysters
Soy
Broth
Coconut Oil
Avocado
Eggs
Ginger
Sweet Potato
Chia Seeds
Chapter 5: The Wonders of Lemon
Immune System Booster
Aids Healthy Weight
Natural Cleanser
Adrenal Glands
A Healthy Digestive System
Improves your Digestion
Hydrating your Body
Skin Enhancer
Chapter 6: Effective Ways in Weight Loss
Monitor your Calorie Intake
Workout
Chapter 7: Planning Your Diet
Food Pyramid
Whole Grains and Nuts
Fibres
White Meat and Red Meat
Dairy Products
Micronutrients
Foods to Eat with Caution
Skin Problems
Chapter 8: What Diet Plans Works for You
Creating Personalize Diet Plans
Chapter 9: Clean Eating
Balance Diet is the Key.
Explore your Kitchen
Processed Foods
Prefer Whole Foods
Lesser sodium Intake.
Unprocessed Food
Meatless Diets
High Fibres
Watch What You Drink
Eat Small Amount of Meals Frequently
The Reality of Saturated Fats
Moderate Alcohol Consumption
Watch your Sugar Intake
Chapter 10: Benefits of Clean Eating
Effectively Lose Weight
Better Digestion
Be a Chef of your Own
Immunity Booster
Boost your Energy
Improve you Mental Well Being
Everyone’s Diet
Improves your Skin
Makes you More Satisfied in Eating
Chapter 11 Clean Eating Tips That Will You Lose Weight Effectively
Have an active lifestyle
Spices
Sleep
Meal Plans
Food Pyramid
Be Master of your Own Kitchen
Nutrition Facts
Prepare foods ahead of time
Good Living
Shopping List
Use your Fridge
Cooking can be Fun
Chapter 12: Natural Ways to Get Fit
Take Charge of Your Mind
What you can get in Meditation
Balance Your Energy
Be the Pilot of Your Own Fitness
Be honest on yourself
Take the Moment
Be Responsible Enough
Chapter 13: Take a Walk
Right Tools for Walking
All about shoes
Socks
Clothes
Accessories
Benefits
Chapter 14: Run for Your Life
Runners Body Composition
Cry Your Skin Out
Sugar
Benefits
Running and Weight Loss
Chapter 15: Factors to consider in Failure in Losing Weight
Modern Times
Chapter 16: Achieving the Lasting Fitness
Take a Courage to Commit
Lifestyle Modification
If you want it grab it
Improving your Desire to Improve
Know Your Goals
Proper Preparation
Live Simply
Plan ahead of time
Lists everything
Organized Everything
Sleep
Keep on The track of your To Do List
Conclusion
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264c9c8ba10e0faa71a5b11fa69fd175.jpgclick-here-5.pngIntroduction
Fitness is the ultimate goal of everyone who want to live a healthy lifestyle. This book will tackle the most crucial questions that everyone want to know, what makes one fit? What makes one achieve long lasting fitness? What are the factors to determine if the person fit or not? These essential questions are the questions that will be tackled in this book and answered in the most convenient way as possible.
Obesity has become a global problem nowadays. It has spread like an epidemic all over the world. More than 1.5 billion people are suffering from obesity worldwide. Moreover, one-third and above of adults in the US are obese. The main reason for such a widespread condition is unhealthy lifestyle and food. Having a fit body is considered an unachievable dream by many among us. Why is it so important to us to have a fit body?
Having a fit body not only gives us confidence in every aspect of our lives, but also provides the groundwork for a lifestyle, which keeps most of the lifestyle-related ailments at a distance from us. Some people believe that having a fit body or fat body only depends on luck and is granted to us. Although this theory has some scientific base in the form of fast and slow metabolism individuals, but it is not entirely true. Fitness and good physique are not a state that is achieved, but rather it is a lifestyle that we have to live continuously.
This might seem daunting that we have to work to be fit every day, but if you really think about it, it’s the life you will be living and believe me that it will not be that hard once you are motivated to achieve a healthy and fit physique. It will be just like living a normal life, but making it better and healthier, and will only be a matter of time that you will not even feel like you are working for it. With time, it will be like a normal routine for you.
Keeps most of the lifestyle-related, ailments at a distance of us. Some people believe that having a fit body or fat body only depends on luck and is granted to us. Although this theory has some scientific base in the form of fast and slow metabolism individuals, but it is not entirely true. Fitness and good physique are not a state that is achieved, but rather it is a lifestyle that we have to live continuously. This might seem daunting that we have to work to be fit every day, but if you really think about it, it’s the life you will be living and believe me that it will not be that hard once you are motivated to achieve a healthy and fit physique. It will be just like living a normal life, but making it better and healthier, and will only be a matter of time that you will not even feel like you are working for it. With time, it will be like a normal routine for you
Maintaining a healthy weight is important for overall health. It helps prevent many prevalent diseases like hypertension, diabetes, cardiovascular problems, gallstones and even certain cancers. Moreover, having a healthy weight gives you confidence and makes you feel good about yourself. Life with good physique will be comparatively more joyful for every human being on this planet.
It is absolutely possible to lose weight and reach an ideal mass; don’t find an excuse that it is not impossible so that you may not have to work for it. It won’t happen in the blink of an eye, but it will happen eventually. Reaching and maintaining an ideal weight is a harmony between food and activity. You will need some balance between intake and utilization of food and some attitude, motivation and self-control. The key is not some changes in your diet for a short span of time, but you have to make changes in your lifestyle, including healthy eating, regular physical activity and a balance between intake and consumption of calories.
Chapter 1: What makes a person Fit?
Body Mass Index
This is the basic factor you need to know in determining if you’re fit or not. What are obesity and overweight? Overweight is having extra body weight from muscle, fat or bone. Obesity is having a high amount of extra body fat. Body mass index is a useful measure of obesity and fitness. Although ‘weight’ alone can also be used as a unit for those who are trying to maintain a better physical health, but BMI (Body Mass Index) is a better alternative to measuring only weight as it also includes the measures of one's height.
Basic Metabolic Rate (BMR)
Males = 66 + (6.23 x body weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)
Female = 655 + (4.3 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
This will give you your basic metabolic rate or the number of calories you need just to stay alive.
Active Metabolic Rate (AMR)
To work out your active metabolic rate you now need to take the basic metabolic rate and multiply it by one of the numbers below depending on which one applies to you.
1.1 – Sedentary Physical Activity
1.2 – Light Physical Activity
1.3 – Moderate Physical Activity
1.4 – High Physical Activity
Once you have your Active Metabolic Rate (AMR) number you can begin to work out how many calories you can burn in a day. You now need to add the number of calories burnt through running to the AMR and that’s your daily burn. Simply subtract a number of calories eaten through food and you have your calorie burn for the day.
Body Types
Knowing your body types