Table of Contents
Who I Am, And How I Can Help You ;
4
A Few Words About "LIFEPROJECT 5.0" ;
How Will This Book Help You! ;
5
6
Turn Your Body Into Burning Fat Machine ;
Reset Your Mind ;
7
10
How To Burn Storage Body Fat ;
12
Get Back On Track After Every Failure ;
14
How To Perservence ;
15
A Simple Strategy For Building Self Discipline, And Achieving Goals;
What Shold You Do When You're Holding This Book In Your Hands ;
3 Golden Rules For The Perfect Body ;
16
17
19
Rule #1; Define Your Destinatio n
19
How To Set A Goal That Will Be Important To You, And Wil Motivate You To Act
Use Affirmatio n
21
26
RULE #2 Calculate How Much Fuel You'II Nee d
How To Start ?
28
29
Calculate Your BMR – Simple Formul a
RULE #3. Track You Progres s
30
33
How To Create Tasty Custom Meal Plan ;
37
TIPS! Read A Few Times To Remembe r
39
Sample Meal Plan For Weight Los s
42
Intermitent Fasting - For Impatient People Who Want Fast Weight Loss Results
Why Eat This Way ?
43
44
How To Divide Macros For Fat Los s
46
Fat-Burning and Muscle Building Friendly Food s
53
Fat Burning In Practice – Tools Used By Personal Trainers, Dieticians, And Athletes To Get Quick
Results
75
Full Body Workout(SET A )
99
Lose Belly Fat & Get Six Pack ABS – Workout Pla n
104
Who I Am, And How I Can Help You;
I am Eric (Coach ByQu) I have already helped dozens of people like you to
achieve their fitness and life goals. I am a Personal Coach with 6 years of
experience. Author of many books on fitness, self-improvement and
finance. I am the founder of lifeproject5.0. I often say that balance in life is
the key. If you take care of your body, mind, soul, relationships and
finances, you will be fulfilled. But to do that, you have to build the right
habits. We don't need more knowledge or motivation, we need to act and
achieve our goals. As Steve Harvey said, "You have to jump."
In every book I focus on working with your goal/dream/project, especially
from a practical side, and a mental approach, because only what's in your
head can stop or push you forward. This is the only way to improve and
change your life. You can read 1000 books, but if you don't use this
knowledge in practice, nothing will change...
A Few Words About "LIFEPROJECT 5.0";
This book is one of the parts of Lifeproject5.0 that combines 5 important
areas of life for each of us, from mind, soul, finances, relationships to
body . At this point, there are 3 parts of the project, one of them you are
holding in your hand. If you are interested in lifeproject5.0 and would like
to understand what this is all about, I recommend you start with the book
"LIFEPROJECT5.0".- Dreams, where the whole adventure begins. In the
book I explain why each of us should make a list of 100 life dreams/goals
and projects and make them all come true .
It's never too late for that. Of course, the book contains a space in which
you will write down 100 of your life goals one by one according to the
guide and then, thanks to the techniques described in details, you will
achieve them. The book will help you to become a creator of your reality ,
and if you master the art of setting and achieving goals, nothing in your life
will be the same anymore and life will gain new colours and experiences.
Another third part of the project is personal finances , in the book I
describe from my own experience the methods of making money online,
thanks to which I earn over $2,000 a month, maybe not a big amount, but it
gives me a lot of satisfaction, and allows me to fulfill my passions, and
have time for what I once did not have, but I really wanted.
How Will This Book Help You!;
This is not a position about motivation and theoretical improvement in body
appearance, nor about a new diet that will make you look like Lazar
Angelov in 2 weeks' time, or like Tavi Castro. This book is like a navigation
that will show you the fastest and safest way to your destination. Suppose
you know which city you want to get to, but you do not know how to get
there. Navigation will lead you to the goal. Your task is only to determine
your destination, and focus on the road and follow the guidelines until you
reach your target. The same goes for your goal, and whether you want to
build muscles, lose weight, whatever, if you define your goal well, this
book will become your navigation and your task will be to take the
necessary actions that will lead you to the finish line. Of course, I don't
know how old you are, where you start and where you go, but trust the
navigation and sooner or later you will reach your destination.
Turn Your Body Into Burning Fat Machine ;
To effectively burn fat, shape body, build muslce whatever it is, you need to
take care of two key elements that, if used regularly, will give the expected
results. Your success depends on providing the right amount of energy in
the form of food, as well as on well-chosen physical activity. You need to
know that if you have an excess of accumulated fat on your belly, , and you
want to burn it, you should eat below your daily calorie needs, and train
regularly, preferably 3 to 4 times a week. And stick to it until you reach
your goal.
Likewise, when you are a skinny guy and would like to take some muscle
and shape it, the difference is that in this situation you should bet on surplus
calories, i.e. eat above your daily calorie requirement. A well and wisely
defined calorie surplus will have a significant impact on building muscle
and its definition.
Let's say you're very skinny, so in your situation the first stage is to gain
muscle(calorie surplus) in which your body will take shape, the second
stage will be to reduce (cut off the amount of calories), which will reveal
the muscles you've developed and give your body a aesthetic shape. Then,
in the third stage, you repeat the whole cycle, or eat according to your basic
caloric demand - to maintain the effects of your work.
I recommend you to think long term, the best time to focus on is the
next six months, during this time you can do wonders with your
body, and bring it to a real effect Woow... And it is best to divide
this six months into smaller 8/12 week stages.
The situation is similar for men who struggle with excess fat if you only
have a few pounds of fat that covers your muscles and you want to get rid
of it, just cut the amount of calories for the next 8 to 12 weeks, this is
enough time for good fat reduction, even if you have a visible rounded
tummy, Then, after such a reduction stage, it is worthwhile to enter into a
calorie surplus, it is worth knowing that after a few weeks of calorie deficit,
when you increase the amount of calories and you train regularly with
weight, your muscles will absorb nutrients like a sponge for the first weeks,
which will make your muscles visually larger and fuller.If you are one of
those men who has more pounds to reduce, say from 10 upwards, I would
extend the reduction period in this example, even if it lasts up to six
months. Remember that this time will pass anyway, and it's up to you how
you use it.And somehow you have to, so I hope that if you are already
reading this book, you want to take it seriously and just show yourself that
you can get the potential out of your body and achieve your goal.
An important thing you may not have known about - to burn a kilogram of
fat (about 2 lbs) your body needs to oxidize about 7000 kcal. That's why it's
so important to create a calorie deficit by eating below your daily calorie
intake and/or through physical activity. Assuming that your daily calorie
requirement is 2000 calories, by reducing it by 20% you create a 400
calorie deficit, a total of a week, this gives us 2800 calories, combined with
physical activity, suppose 4 times a week, where we burn about 500 calories
during each training session, we are able to reduce, 0.75 to 1 kg (2lbs) of fat
per week. This is a very good result, of course you can reduce the amount
of calories and lose weight faster, but I do not recommend losing more than
a kilo (2lbs) per week. If you are one of those men who has more pounds to
reduce, say from 10 upwards, I would extend the reduction period in this
example, even if it lasts up to six months. Remember that this time will
pass anyway, and it's up to you how you use it.And somehow you have to,
so I hope that if you are already reading this book, you want to take it
seriously and just show yourself that you can get the potential out of your
body and achieve your goal.
If you are one of those men who has more pounds to reduce, say from 10
upwards, I would extend the reduction period in this example, even if it
lasts up to six months. Remember that this time will pass anyway, and it's
up to you how you use it.And somehow you have to, so I hope that if you
are already reading this book, you want to take it seriously and just show
yourself that you can get the potential out of your body and achieve your
goal.
Reset Your Mind;
Being on a diet, especially a weight-loss one, besides the physical strain,
also causes a significant load on your mind. Sticking to certain limitations
and restrictions for a longer period of time can affect its functioning more
or less. The overloaded mind usually manifests itself in the form of fatigue
during the day and tension and stress. Long-term stress and lack of energy
often leads to a break in dietary assumptions and a return to old habits, I
mean mainly the consumption of sweets, and the consumption of large
quantities of food and highly processed products, often devoid of vitamins
and minerals, which are the main factors leading to overweight.
In order not to fall into this trap, you need to reset your mind at least once a
week, consciously allowing yourself to consume more calories than in the
previous 6 days, when you maintained your calorie deficit. Excess can be
500 or even 700 calories, on this day you can even afford small sweet or
salty pleasures, it is important not to exaggerate, moderation is
necessary.Your mind will charge up after such a reward, and will be calmer
for the next few days. Before you start your journey, set yourself one such
day in which you will consciously reset your mind. With this special day in
mind, it will be your kind of shield that you will remember when you feel
the need to eat sweet snacks or greasy fast food, chips and similar products.
When this moment of weakness happens, think of the day when you can
afford it, and just put it away. A day or two is not a long time, so you can do
it.
To better understand the need to reset your mind , I'll try to explain it to
you from another side. Well, our mind always tries to escape from the lack
of comfort/pain to pleasure, never the other way around, it is worth
understanding and using it for your benefit. Mental overload is a kind of
pain for us, our mind trying to help, tells us how in the simplest way you
can now feel better for a while and feel pleasure, for the mind it is not
important whether the pleasure will be destructive or building in the long
run, that is why so often people who lose weight, quickly give up and return
to their old habits. Contrary to appearances, the process of weight loss from
the side of activities that have to be done regularly is very simple, everyone
can deal with it. The hardest thing about it all is to control your mind, which
very rarely tries to help you achieve a goal that is important, he likes his
own comfort and would prefer you not to use too much energy. Your job is
to compromise with him, give him what he wants, but on your terms, do not
let him control you.
The use of the so-called "cheat days" or „cheat meals” will further speed
up your metabolism, which through a calorie deficit slows down with
each day, a one-time excess of calories, will increase its speed, and this
will make the fat oxidation from the body faster.
How To Burn Storage Body Fat;
In fact, fat is a very important component of our body, it performs several
important functions in our body, accumulating under the skin, helps to keep
the body warm, and storing around the organs protects them from
mechanical injuries. And in moments of hunger, when the glycogen stores
are empty, the body draws energy from it.
Fat storage, which often disturbs us so much and is not welcome in our
bodies, is accumulated by converting excess carbohydrates and proteins
into glucose, which if not used immediately as an energy source in the
muscles and liver in the form of glycogen, will be converted into
triglycerides and will become a spare energy source that we would not
want.
This is why it is so important to provide less energy in the form of food
during weight loss, or to use its excess, for example through physical
activity, especially strength workout. Glycogen is the main source of energy
for the muscles, so by putting a physical effort on the body, the glycogen
stores run out. In the absence of glycogen, the body starts to draw supplies
from triglycerides, and this is what we should strive for if we want to
effectively reduce fat.
It is worth knowing that fat is removed from the body in the form of
oxidation, mainly through the lungs in the form of carbon dioxide and part
of it is converted into water. For the entire fat oxidation process to take
place, oxygen is needed, which is supplied by the lungs.
I will now give you some tips on how you can reduce your
glycogen stores faster, and make your body reach for
triglyceride stores.
- Use the Intermitent Fasting Method (which I write about in the chapter,
"Intermitent Fasting - for impatient people who want fast weight loss
results")
- Limit the amount of simple sugars consumed during the day, preferably to
50 grams per day (especially avoid sweets, sugar, bun, large amounts of
fruit, ice cream)
- If you are in good physical condition and you are doing strength training,
do an additional 30 to 50 minutes of cardio session after the workout (
empty glycogen stores after it, will make the fat burn practically
immediately during the cardio session
- Eat below your daily calorie needs - maintaining your calorie deficit will
make your body regularly draw energy from your fat reserves.
- If you cut calories from your diet, try to do it with carbs, not without
reason, „low-carb” diets are highly effective and popular among people
who lose weight.
Get Back On Track After Every Failure;
You need to know that in order to look leaner, with better defined body
shapes, you don't need a lot of knowledge, but instead you need to focus on
acting and being persistent. In the system that I'm going to present to you,
your task is to perform a few actions that I'm about to describe and then
stick to simple but very important rules until you reach your goal. It is very
simple, but it requires perseverance.
Do you know why people who want to improve their body's appearance
don't usually achieve this? Because either they don't even start, or when
they start a change, after some time, when a harder day comes, under the
influence of emotions, they break the assumptions that were supposed to
stick to, and the broken assumptions hit them even harder and they are not
able to get back on the track after a small failure. In this way the whole diet
goes to f#ck . Don't be one of those men, and instead of giving up, draw
conclusions (do an extra workout, or eat less calories in one day) and go
ahead.
It is also helpful to count calories within a week of time. Let's say you've
had a day when you've eaten a lot more calories, then maybe the weekly
calorie range will save you. You check how many calories you have left by
the end of the calorie week, and cut off what you have eaten by
distributing it over the next few days.
So the first thing you have to stick to is to get back on track after every
broken rule of the diet - You went to a party where you ate a lot of sweet,
and you drank alcohol!? Don't worry, get up the next day, tell yourself it
was a mistake, learn a lesson from it, promise yourself you won't give up
and get back on track. One day can't ruin weeks or months of work.
Remember, you're the driver here, and it's up to you to get to the finish line.
I promise you that if you stick to this , you'll achieve every goal you set
yourself.
How To Perservence;
It's all right, but now the question is how to stay on track and get to the
finish line. The answer for me is very simple, to keep and develop selfdiscipline . I write and talk about it everywhere, because it makes every
goal possible. And what is the most beautiful thing about self-discipline,
developed in one area of life, results in other important areas for us. Both
fat burning and muscle building is a process that requires time and therefore
self-discipline, which is a key success factor in every area of life. Selfdiscipline is, in simple terms - doing what you should do when you should,
whether you like it or not. Only by taking the actions you have planned, you
are able to achieve what you want. To maintain self-discipline, it will help
you to create an autosuggestion suited to your goal, which you should read
daily for best results.
This is what your affirmation might look like: "My goal is to shed 5 kg of
fat, and to show a 6-pack on my stomach, so I count calories every day,
train at least 3 times a week and follow the effects once a week". I stick to
my diet and regular training until... (date to when). I promise myself that
even if a worse day or time comes, I will not give up and remember my goal
and get back on track.
This is a very effective method that works wonders, it is important to read
this formula every day until your goal and the actions you perform have
become natural for you, or until you reach your goal.
A Simple Strategy For Building Self Discipline, And Achieving Goals;
- Set a goal wisely (write it down and read it every day until you reach it)
- Stick to the assumptions you've set yourself (regular training, calorie
counting and self-discipline)
- Achieve your goal (feel pride, satisfaction, better mood, self-confidence,
you feel lighter and healthier, people around you see and appreciate it...)
What Shold You Do When You're Holding
This Book In Your Hands;
I'm going to give you a list of critical tasks to do, in points. I want you to do
each of these points, one by one, and then cross out the ones you did. This
is very important. Once you have completed the following tasks, you
understand the whole nutrition and workout system, and you will be able to
stick to the assumptions, and this will certainly speed up body
transformation process. Do not start until you have done all of the
following poinst. Try to complete all tasks, do it in no more than 3 days.
1. Read the next chapter, and learn the „3 Golden Rules For the Perfect
Body”
2. Take a picture of your body (front and back if you can) so that you can
compare the results of your work (seeing the results in the pictures is very
motivating)
3. Take Body measurements (thigh, arm, waist, body weight) and enter
them in the table (on page 35)
4. Go to the chapter „Define Your Destination”(page 19) , focus and set a
S.M.A.R.T Goal, for the next 12 weeks. You will write it down on page
27)
5. Based on a predefined goal, calculate your daily calorie needs and find
out why calorie counting is so important and how to do it(page 28)
6. Set a day to "Reset Your Mind" You can do this next to the written goal
on the page 27 , or save it in the calendar
7. Go to the chapter "How To Create Tasty Custom Meal Plan" (Page
36-46). Read more about the topic
8. Create at least 9 meals taking into account their calories (using the
internet, your own eating habits, and the tips I have put in the chapter
"How To Create Tasty Custom Meal Plan" (page 37-47)).
9. Choose Physical Activity(at least 3 times a week, minimum 30 minutes
- preferably strength training + if your goal is to burn fat (running / cycling
/ jumping / swimming) Schedule it - in the section " Define Your
Destination" (page 19- 26)
10. Get on the track - see the chapter " Fat Burning In Practice - Tools Of
The Best Personal Trainers And Athletes For Quick Results"(page 75)
11. Set an exact starting date and get going.
12. From the first day of the start, follow the rules (count calories and
macros daily, train at least 3 times a week according to a full body
workout plan or create your own on page 148.
13. Build healthy habits(you will be able to maintain these effects for a
long time after reaching your goal) and from time to time even allow
yourself small sins.
3 Golden Rules For The Perfect Body;
Rule #1; Define Your Destination
When you make a plan or set a goal, you try to achieve it. Taking small
steps every day you're getting closer to the finish line. And so to the
satisfaction and fulfilment of your desires.
If you want to succeed, you must set yourself goals. Without goals, you lack
concentration and direction. Setting goals not only allows you to take
control of the direction, but also provides a reference point for determining
whether you are really successful. Before you set yourself a goal, think
about why you want to change something and how you will benefit from it.
Giving a deep sense of the goal will make it easier for you to overcome
difficulties along the way. An ambitious goal requires work and
commitment from us. Sooner or later we can expect to encounter difficulties
in its implementation.
Setting goals is a process that will allow you to determine exactly what and
when you want to achieve. This way you will know what you should focus
on and what you should give up. Remember that a well-established goal
should have some key elements in it.
When you read this chapter, take something to write and set your goal on
page 26. Make sure that the goal is attainable. The body has the ability to
burn fat or build muscle at a safe level of about 0.75/1kg(2 pounds) - per
week. But let the goal be a challenge for you. Set a goal for the next 8 to 12
weeks. During this time, you can make a lot of changes not only in the
appearance of your body, but also build new positive habits. You will
increase your energy level and confidence. 8 to 12 weeks is also the time
after which others often notice your change, which will give you incredible
satisfaction and motivation to move forward. Of course, you'll get it all if
you're persistent. A helpful question you can ask yourself is: What do I
really want to change in myself? How can my quality of life improve
when I achieve this, and how will I feel about it? Once you know what
your goal is, ask yourself another question, what do I have to do to achieve
it? And what do I have to give up? Usually successes in life are more like
giving up the present "bad" habits and replacing them with healthier
equivalents.
In example of a weight reduction goal, the action plan can be as follows;
Regular training 3 times a week. Sticking to predefined caloric needs and,
for example, giving up sweets, (or you can afford them on days when you
reset your mind, as I wrote earlier)
Then set a start and end date for this stage of weight reduction or building
muscle. Don't forget to reward yourself for your successes. If you've
managed to stick to the action plan for a week or two, reward yourself with
something small.
One more thing, let's make mistakes. Especially when your goal is
ambitious. Even if you have a precise plan, that doesn't mean everything
has to be right. Sometimes there will be problems, maybe you will leave the
training, eat sweets, not stick to the diet. Then it is important not to reject
your goal, not to write everything down. Hey, we're just people and we
make mistakes! There is only one important principle: draw conclusions
from this. Something went wrong? Didn't it work? You broke your preestablished rules? Well, it happened. Analyze it and find out why it didn't
all go your way. And go on. Remember, every time you return to the track
after a moment's defeat brings you closer to your destination. You can also
use all the above things for every other aspect of your life.
How To Set A Goal That Will Be Important To You, And Wil
Motivate You To Act
There are several methods of goal setting, one of the most effective you've
probably heard is the S.M.A.R.T. method. And that's what I'd like to refer
to, and add some elements I've learned from my own experience and
knowledge.
According to the SMART method, the goal should be
S - (specific), i.e. clearly defined, concrete, unambiguous, with a specific
finish line. For a better understanding I will give you the example of Jacob,
who is overweight and is very disturbed by the fat that has accumulated on
his belly, Jacob knows that if the belly fat disappear, his goal will be
achieved. Jacob also knows that at his height he should weigh about 7
kilograms less, so he decided that this would be his reference point to lose 7
kilograms. Reading my book he knows it should take her about 10 weeks.
M - (Measure), a well defined goal should give an option to check the
progress of its achievement. In the example of Jacob and his goal, it could
be to measure his body weight every week, and take pictures of his body. If
you know that you want to reduce 7 kg of weight, and have determined that
you have 10 weeks to do so, then you know that you should reduce about
0.75/1 kg per week and maintain this rate throughout the reduction period.
If the goal is important to you, and it should be because there is no point in
wasting valuable time on irrelevant goals, then follow your progress in this
book, on a piece of paper or other journal. I'll also give you a method that
works wonders how you can track your progress towards your main goal.
The simplest method is to write down the milestones with task list , that
lead to the main goal, and to cross out each of them when has been
completed. If you have determined that you need to perform 10 smaller
tasks to achieve your main goal, so you follow these tasks and effectively
get closer to your main goal.
It looks like that to me.
- Do my first strength training for reduction
- Survive the week
- Do 10 strength workouts in 3 weeks
- Do 8 cardio trainings in 4 weeks
- Reduce the first 2kg
- Reduce 4kg
- Expose 6 packs on ABS
- Do 24 strength workouts in 8 weeks
- Do 20 cardio sessions in 8 weeks
- Achieve my goal
A - (Achievable & Ambitious), The goal should be achievable, but also
ambitious. For example, if you're 20kg overweight today, and you haven't
moved much so far, and you're setting yourself a goal that you want to lose
20kg in 10 weeks, that's a bit out of reach, Instead, you can divide the goal
into stages, which I've already written about. The ambitious goal to achieve
will be to lose 20kg in six months. And divide it into 2 stages. It's much
easier to focus on the next 90 days, and keep in mind the 10kg that need to
be reduced than the distant half year and of 20kg.
As Patrick Süskind said, "Aim for the moon - if you fall short, you will
still land among the stars!" ⠀
R - ( Relevant ) - on the very thought of your goal, and its end result, you
should feel a positive energy boost, your goal must have a positive impact
on you. It should work on your imagination. It is best to give it a deep
meaning and imagine what you will gain by achieving this goal. Let's give,
for example, the goal of "Reducing 10kg of fat, and getting rid of belly
fat, by doing 3 times a week of strength training, 2 cardio sessions a
week, and by eating below the daily calorie needs, within 12 weeks" ,
and now our "R" is to realize and see why it is so important for us, what
exactly being 10kg lighter will give you. You can write down under the
main goal that "When I will weigh ...- (your dream weight) I will increase
my confidence, gain more energy and be more attractive to women. - it's
just an example, of course, important for you to understand.
And my super tip that works wonders, After writing down the main goal
and giving it a "deep meaning" , use your imagination and visualize this
"meaning", In our example, it would be, for example, to imagine, standing
in front of a mirror with a smile on your face, to see a body 10 kg lighter,
with flat belly. You can imagine how you will feel when you reach your
goal, how everyone around you congratulates you, and how you are happy
and proud of your achievement. Write everything down in detail
(preferably next to your main goal, then read regularly and imagine
yourself on the finish line.
When you visualize, try to use all your senses; look, hear, feel, taste,
T - (Timely) - The goal should have an exact date by which you reach
it. Setting a deadline by which you want to achieve your goal increases
mobilization. Without this, it is easy to fall into the trap of delaying the
realization of the goal. This is the opposite of self-discipline and at the same
time the greatest enemy that blocks us from achieving our goals. In order
not to fall into this trap, set a deadline for your goal, I think it's best to start
with an 8 to 12 week goal, of course if you have a lot of work ahead of you,
don't rule out a long-term goal, as Jim Rohn said, setting goals is best done
with a long and short terms. Under his direction, start by setting and writing
down your goals for the next six months, 90 days, month, next week and
day
Your goal may look like this... Example.
My goal is to lose 5 kg and get rid of the belly fat, and show the six pack
on my belly, so I count calories every day, train at least 3 times a week and
track the effects once a week. I'm sticking with my nutrition and regular
workout until... (date until when). I promise myself that even if a worse
day or time comes, I will not give up and I will remember my goal and get
back on track.
Use Affirmation
To make the weight loss process even easier, you can program yourself to
succeed through affirmations, if you don't know, affirmations are usually
short positive sentences repeated many times to convince the mind to
certain beliefs. Through regular affirmations, you can reprogram your
subconscious by replacing old, often limiting beliefs and build new ones
that resonate with your desires and goals. It is proven that we have the
ability to influence the mind, and program any beliefs in it, even if they are
not true at the moment, because the mind does not distinguish between truth
and the fiction world. Personally, I love to use affirmations in my everyday
life, and I try to choose them so that they fit my current goals.
I will now give you some examples of affirmations that you can use for
yourself, if you don't feel them, create your own. and read them regularly
I now clearly see myself at my ideal weight.
I love the taste of healthy food.
I am in control of how much I eat.
I am enjoying exercising, it makes me feel really good.
I am becoming fitter and stronger everyday through exercise.
I am happy with every part I do in my great effort to lose weight.
I love and care for my body.
RULE #2 Calculate How Much Fuel You'II Need
Calories are simply a measure of energy. It is known that to build muscles more calories must get into the body than leave it. Conversely, you lose
weight if more calories leave your body than come in.
When counting calories you can control your weight and measure the
effects. It is worth knowing that to get rid of 1 pound (0.45 kg) of body fat,
you need to burn about 3500 calories. Counting calories at the beginning
can be a little time-consuming. But in time it will be easier. Honestly, I
don't count calories now. But let me tell you why it's worth it at first.
Counting calories can help you fight overeating, giving you a better
understanding of how much you really consume. Count calories for at least
40 days. After this time you will learn to determine how many calories each
product and meal has, and how many you should eat to stay in shape, thus
gaining control of your body weight, and this will make dietician’s or
trainer's help unnecessary.
For example, if your goal is to lose weight, to burn 1 kg of body fat, you
need to create a 7000 calorie deficit. If you eat 500 kcal less every day and
train intensively 4 times a week, burning an extra 500 calories per workout.
When we sum it all up, it gives us 5,500 calories a week. At this rate you
can lose more than 3 kg of body fat (6/7lbs) per month. You must also know
that despite consuming less calories, your body will try to defend itself and
slow down its metabolism. Therefore, it is worth to eat the so-called "cheat
meals" or use the method of eating more calories on one selected day of the
week, I wrote about this method in the chapter "Reset Your Mind" (page
9)
This is a method that will speed up the slower metabolism, during such day
you can afford more calories, it can even be pizza, ice cream or whatever
you want. Try not to choose for "cheat meal", a meal with a lots of fat.
During such a day, increase the amount of carbs, that work much better with
this method, and of course, keep moderation.
How To Start?
To start, you need calculate how many calories you need to eat per day to
keep your weight, and then determine how many calories you need to eat to
lose weight or gain weight. By creating a caloric deficit or surplus
What Is BMR?
The phrase BMR stands for Basal Metabolic Rate and indicates the number
of calories you would burn during the day if you were inactive and stay in
bed all day. The BMR calculator allows you to calculate not only the
number of calories burned during inactivity, but also the daily number of
calories, which takes into account the level of activity of your
lifestyle. These two quantities together give a representative number of
daily calorific needs.
It should be remembered that the calculation of basic metabolism does not
take into account lean body mass, which obviously has its own factor. For
example, very muscular people will get a number that probably does not
estimate their calorie needs, and overweight people are likely to get
calculations that overstate their calorie needs. Therefore, I recommend to
subtract an additional 3% to 5% of calories from the result obtained, for
obese people, and for people with a lot of muscle add the same amount. So
let's get down to action.
How To Calculate BMR?
It is important to remember that men and women have different patterns for
calculating basic metabolism (BMR). This is due to the fact that men have a
higher percentage of lean body weight than women. Fortunately, there are
simple methods and formulas to quickly calculate BMR and daily calorie
needs. If you have a moment now, calculate your daily calorie requirement
according to the formula on the following page, or use a simple formula (on
the page 32) which is a little less accurate but still very effective.
Calculate Your BMR – Simple Formula
BMR For Men
BMR for Men
BMR(metric formula) = (10 × weight in kg) + (6.25 × height in cm) - (5 ×
age in years) + 5
BMR(imperial formula) = 66.47 + ( 6.24 × weight in pounds ) + ( 12.7 ×
height in inches ) − ( 6.755 × age in years )
Daily Calorie Requirement
Once you have calculated your BMR, you need to calculate your
daily calorie requirement taking into account your activity level,
simply multiply your BMR by one of the following activity level
factors:
If you have a sitting lifestyle (little or no exercise) Calories per day = BMR
x 1.2.
If you are active (light exercise or sport 1-3 days a week) Calories per day =
BMR x 1,375
If you are moderately active (moderate exercise 3-5 days a week) Calories
per day = BMR x 1.55
If you are very active (hard training 6-7 days a week) Calories per day =
BMR x 1.725
If you are very active (very hard exercise and physical work) Calories per
day = BMR x 1.9
Your Daily Needs For Calorie;
And now when you know how many calories you need to consume daily, to
keep your weight, it's best to reduce or add 15/20% of the calories from this
result. It will be your deficit or surplus. ( it depends on the purpose, if you
are overweight, you should subtract the calories from your daily needs.
And when you're just skinny and want to gain weight of your body,
increase the amount of calories) Every other week, if your weight does
not move, subtract or add extra calories. It is important not to exceed the
basic BMR (without considering the activity level factor)
To Achieve Your Goal You Have To Eat A Day;
kcal
If you are a skinny guy and you have a problem gaining weight and would like to build muscle &
gain weight faster, use this simple formula. (43 multiplied by your current weight = Your Daily
Needs) . Check weight every week. If the weight is not rising, add 200 calories. And If you are
obese or want to burn fat quickly, use this simple formula; (25 multiplied by your current weight
= Your Daily Needs). Important! This is a very effective method, but do not stick to such low
caloric value for more than 8 weeks (so that the metabolism is normal and to avoid the Yoyo
effect.
RULE #3. Track You Progress
Tracking the effects is very helpful. This significantly increases your
chances of success. It's not worth starting without a plan. Writing down
your results in a journal and keeping to the rules of diet and training boosts
your motivation and helps you to determine at any time where you are,
what path you have taken and how much you have left to reach your goal.
Your task is only to train according to the established plan, keep the diet
rules and track your progress. That way, you're sure to reach your
destination.
Research shows that people who track their progress are far more
likely to reach their goals. Here are just a few reasons why;
Reminds You of Progress – once you’ve figured out your
baseline, keeping track will help you measure the improvements.
This is crucial because celebrating your wins, even the small
ones, is a big part of keeping your confidence and motivation
high. Tracking gives you something to celebrate and pushes you
to keep progressing toward your goal.
Identifies Problems – people who track know immediately when
they’ve stopped making progress. This helps because it allows
you to course-correct. You can figure what went wrong and why.
Focus Your Attention – people who track stay on track because
they’re paying attention to their behaviour.
Tracking helps you stay focused on what’s important to reaching
your goal. It helps you identify potential obstacles and strategies
how to overcome them. It can help you set more realistic goals
and stay positive along the way.
Saving results gives you positive reinforcement, no matter how often you
decide to save your information. Observing progress over time also gives a
big increase in motivation. If a month ago you weighed 80 kg and now you
weigh 75, you've lost 3 cm in your waist , you know you've achieved
something. But to have a comparison, you have to write it down from the
beginning
The log in this book not only motivates and allows you to easily record
your most important measurements, but also allows you to record your
workouts, and count Calories/Macros, to help you achieve better results.
If you've spent a lot of time training so far, and you've tried different
methods to burn fat, but without satisfactory results. Tracking progress
changes the rules of the game completely, and the whole journey from the
first step to the beautiful aesthetic body becomes much simpler, clearer and
more realistic.
How To Create Tasty Custom Meal Plan;
In order to create a workout plan, like a professional personal trainer and nutritionist,
which will be tailored to your physical fitness and the goal you want to achieve, as well
as a meal plan that will meet your needs, and at the same time will be tasty and suited
to your lifestyle and the goal you want to achieve, And It will also take into account all
kinds of food intolerances and product allergies, several important elements must be
taken care of. First and foremost, you should establish the purpose of your diet. I hope
you've already done that, if you haven't, then go back to the section "Determine Your
Destination’ , set and write down your goal as directed, and go back to this section.
Then consider which products you can't and shouldn't eat , especially sweets, fast food,
alcohol, sweet drinks, milk and dairy products (if you are lactose intolerant, gluten
products, meat (if you are a vegetarian), and any other type of food that doesn't serve
you. (Write them down on page 79) - I've already put some of these foods there
Once you have written down the list of non-allowed foods, identify and write down
about 30 or so, foods that you like and taste, but remember that this is not food that is
not on the list of non-allowed foods. To record this list of products, be inspired by your
own taste, and use the help of the list of „Fat Burning & Muscle Building Friendly
Foods”(page 53-75) , or type in browser, for example "sources of healthy fats" sources
of healthy proteins" and sources of healthy carbs" or "foods for weight loss". The list
of friendly foods is very important, based on it you will be able to create your own
healthy recipes, friendly to your body and health, (next step)
Once the friendly foods list is created, a very important moment has come in building
your personal meal plan. Your task now is to create a minimum of 9 recipes, based on
products previously listed, and following these assumptions
Knowing your daily calorie requirement, which you calculated on page 31 Divide them
now into macro nutrients, starting with carbs, proteins and fats. If you don't know what
it's all about, go to the next chapter "How to Divide Macros For Fat Loss".(page
46). The division of macros for a diet to lose weight, for example, could be such as
40/50% carbs, 20%/30% protein, 30% fats. Remember that 1g of protein is 4 calories,
1g of carbs is also 4 calories and 1g of fat is 9 calories. If your daily calorie
requirement is 1800kcal, and you determine that 50% of the calories will come from
carbs, this will give us 900 kcal - dividing this into 4, we get 225 carbs daily, similarly
we calculate the amount of proteins and fats. If you don't understand it, go to chapter
"How to Divide Macros For Fat Loss" where I explain it in detail.
When you create a recipes, pay attention to the amount of protein, keep the daily
amount of protein at 0/8 to 1.5 grams for every kilogram of your body weight.
Divide all calories into three meals, for example. First meal 500kcal, meal before
training 600kcal, meal after training 700kcal,
Avoid large amounts of fat before and after training. Instead, bet on more carbs at this
time. And the first meal on workout days, there may be a dominance of fats and
proteins
Avoid mixing large amounts of carbs with fats, instead mix them with protein (proteins
- fats), or (proteins - carbs)
If you already eat something sweet, or products with a high glycemic index, do it
around training time, preferably immediately after workout, where there is even a 2
hour anabolic window and the carbs you eat are more likely to be used as an energy
source,
TIPS! Read A Few Times To Remember
For better fat oxidation results from the body, use the IF method - Intermitent Fasting,
about which I wrote something more in the chapter "Intermitent Fasting - for
impatient people who want quick results in losing weight". (page 42)
On workout days - if you train in the afternoons or evenings, let the first meal of the
day be high in protein and fat, and let these meals around the workout contain the
advantage of carbs and proteins.
On non-training days , you can change tactics, and start the day with an energetic
breakfast based on carbs and proteins, for example oatmeal with cottage cheese or
natural yoghurt with fruit, and optionally a whey protein, and end the day with a
protein-fat meal, for example eggs baked with vegetables. Personally, when I am at the
stage of cutting out the body fat that covers my muscles, I use this technique, linking it
to the Intermitent Fasting method, and the caloric deficit. The effects are noticeable
very quickly, after just 2 to 3 weeks you can feel and notice a significant difference in
your body appearance .
Eat Vegetables - Let at least one of your meals during the day be based on a lot of
vegetables
I've mentioned this before, but it is very important advice. Keep it in mind. „It is also
helpful to count calories within a week of time. Let's say you've had a day when
you've eaten a lot more calories, then maybe the weekly calorie range will save you.
You check how many calories you have left by the end of the calorie week, and cut
off what you have eaten by distributing it over the next few days.”
Keep the Macdonald and all kinds of similar fast food to a minimum, preferably if you
already eat in the Macdonald, do so on the day you "Reset Your Mind".
Drink in the morning warm water with a pinch of Himalayan salt - this will replenish
minerals, speed up metabolism, get rid of toxins and food leftovers from your body,
and improve your skin's appearance.
When you create your meals, use kitchen scales, and scoops. Knowing how much each
of the products you will make your recipes weigh, you will be able to determine the
calorie of each of them
To your work, it is worth to take meals based on dark bread or rolls with the addition of
healthy fats, proteins and vegetables
If you haven't had enough time to prepare your meal to work and there is no canteen,
you can choose for example high-protein yoghurt, cottage cheese with a low content of
simple sugars, with dark bread or rice rolls, fruit, or something that is on the list of
allowed products.
Now move on to creating your own recipes, as I mentioned before, create at least 9
recipes , 1. three for the first meal, 2. three before workout and 3. three after workout
(you can prepare a larger portion, which you can split into two, and you will be able
to eat it before and after workout, without spending extra time on preparing the next
meal) , and 4. 3 versions for meals on non-training days.
If you don't have any ideas for healthy meals, I can tell you about my recipes as I use
in my meal plan when I'm in the fat reduction period
Sample Meal Plan For Weight Loss
First Meal
1. Oatmeal with cottage cheese, a measure of protein whey, a teaspoon of peanut butter,
and raisins.
2. Eggs with vegetables for the pan, mozzarella, and avocado. I occasionally add rice
rolls to this
When The First Meal Is Out:
3. Dark Roll, with good quality butter, mozzarella, tomato, lettuce, and egg paste
Meal Before And After Workout
1. Potatoes with light sauce and broccoli with lentil burgers (I try not to eat meat lentil is a great substitute for it with a lot of good quality protein, you can prepare many
tasty meals from it. If you eat meat, you can replace it with chicken or turkey fillet
instead of lentil burger.
2. Buckwheat with vegetables, and tuna with light sauce
3. A shake made of rice, banana, a measure of protein whey, cottage cheese, buttermilk,
or kefir, and a teaspoon of natural cocoa and a pinch of cinnamon - this cocktail is most
often drunk by me after workout – it is very quickly absorbed and saturated.
Meal On Rest Day, Usually The Second And Third Meal
1. Toasts with avocado paste and smoked salmon with a light sauce
2. Tofu salad, cherry tomatoes, mixed salads, pepper, olive oil and avocado
3. Rice with vegetables, eggs and shrimps
Intermitent Fasting - For Impatient People Who Want
Fast Weight Loss Results
Intermittent fasting, or "IF" for short, is a way of eating, where we consume food
only for a certain period of time during the day, for the rest of the day we deliberately
refrain from eating. There are different versions of intermittent fasting. The most
popular is 16/8, in which we fast for 16 hours and eat all meals in an eight-hour
"eating window" . In practice, it means that we pass breakfast in the morning, the first
meal we eat at noon, around 12am and the last at 8pm. The duration of the eating
window should be individually adjusted to the amount of food that will meet our
energy and nutritional needs. Those who take a more rigorous approach to this issue
reduce the duration of the window, e.g. to 4 hours.
Another method called If 5/2 is based on a large reduction in calories for 2 consecutive
days a week, and for the remaining 5 days we follow our normal diet. It should be
noted that regardless of which method you choose, the quality of the products you eat
is also important. They should be low-processed, full of vitamins and minerals. Fast
food, sugar, snacks, alcohol etc. should be avoided. On fasting days, do not forget
about proper hydration. Apart from mineral water in large quantities, you can drink
unsweetened black coffee, yerba mate or tea. Sugar-free chewing gum is also
permitted.
Why Eat This Way?
Fasting is natural for mammals. The human body is perfectly adapted to the difficult
access to food. During fasting, when the body's glucose reserves are depleted,
alternative energy sources are activated, the body starts to draw energy from the reserve
fat. This results from the activation of the glucagonist, i.e. the insulin antagonist. This
hormone stimulates an increase in blood glucose levels, and increases the process of
fatty acid oxidation, which is crucial during weight loss.
For people with low physical activity, excess insulin causes the accumulation of fat
reserves in the body. By reducing the amount of insulin the sensitivity of cells to this
hormone is increased, the fasting glucose concentration is improved, and the process of
oxidation of stored fat is also activated. Intermittent fasting is therefore a very useful
method in the prevention of diabetes and in the fight against insulin resistance.
Many people fear that reducing the number of meals will cause the opposite effect, i.e.
slowing down metabolism and gaining weight. However, research has shown that the
rate of metabolism is identical, regardless of how we split the amount of calories
consumed during the day. Short-term fasting (lasting no more than 48 hours) can
even increase resting metabolism by 3.6-14% due to higher levels of norepinephrine in
blood. However, over this time the effect will be the opposite, so periodic fasting is a
better solution.
As well as the energy balance, other aspects are also important, especially the extent to
which nutrients are absorbed into our intestines. This is related to the condition of
intestinal microflora, among others. Intermitent Fasting also helps to reduce body
weight by regulating the hormones responsible for hunger and satiety - ghrelin and
leptin.
Studies show that periodic fasting has a cardioprotective effect. Firstly, it reduces the
level of homocysteine, triglycerides and LDL cholesterol in the blood, which contribute
to atherosclerosis. Secondly, cyclic fasts help to lower blood pressure, reduce oxidative
stress in cells and inflammation markers - interleukin 6 (IL-6), CRP and TNF-alpha.
Another advantage of intermittent fasts is better body regeneration. Autophagic
processes, i.e. destruction of old, used cells, are intensified. Many people using this
system improve brain function, have better quality of sleep, memory, concentration and
general energy level. What is more, studies on both animals and humans show that
periodic fasting can be anti-cancer and life extension by activating sirtuins, i.e.
longevity genes. In calorie-restricted stress situations, the activity of sirtuins is
associated with increasing the efficiency of the energy generation processes and
general stimulation.
Periodic fasting can be a great way to lose weight, as well as to build good quality
muscles, improve mood, prevent or treat certain diseases. It is especially suitable for
people with metabolic syndrome.
How To Divide Macros For Fat Loss
To achieve the results you want, you’ll need to familiarize yourself with
macronutrients and learn how consuming the right balance can help you
accomplish your weight-loss goal.
Carbohydrates are the main source of energy. Although they are essential for the
functioning of the body, their excess can harm and significantly affect the deposition of
fat tissue. It is worth knowing that carbohydrates are divided into simple and complex
ones, the first ones are mainly sugar, fruits, sweet drinks, milk, and wheat
products. Their quantity and consumption should be especially controlled and eaten
only around the workout time. Try not to exceed 50 grams per day of consumed simple
sugar, because its excess leads to an increased risk of Type II diabetes, Insulin
resistance, Overweight and obesity.
While carbs, fat and protein are all sources of energy in the diet, the amount of energy
each one provides varies:
- Carbs provides:4kcal (17kJ) per gram
- Protein provides: 4kcal (17kJ) per gram
- Fat provides: 9kcal (37kJ) per gram
If you consume more calories than you burn from whatever source, you'll gain
weight. , and vice versa if you consume less calories than you need, you’ll lose
weight.
Source of Simple Carbs
Product
Calorie(100g / 3,52o z )
Protein(100g / 3,52o z
)
Carbs(100g / 3,52o z
)
Fat(100g / 3,52o z )
Apple
57
0
14
0
Banana
89
1
22
0
Raisins
299
3
79
0
Lemon
29
1
9
0
Kiwi
61
1
15
1
Grapefruit
47
1
11
0
Orange
53
1
16
0
Pear
58
0
15
0
Watermelon
30
1
8
0
Complex Carbohydrates,
It play an important role in the oxidation of fatty acids and converted into glycogen are
the reserve material used by the body to work muscles during physical activity and to
supplement the proper level of glucose in the blood. The initial daily requirement for
carbs with a reduction diet should be less than 50%, and no more than 20% of all
carbohydrates should be simple ones. If your daily requirement is 2, 400 calories, and
50% of this will be carbs, calculating that 1g of carbs is 4 calories, just divide 1200
calories (50% of the total daily requirement) by 4, that's equal to 300, the number you
get is the daily grams of carbs you should eat. 50 grams or less, will be simple
carbohydrates. With a reducing diet when you cut calories, try to always do it with
carbs . It is thanks to the proper managment of their level, we are able to mobilize the
body a little more to work more efficiently from the fuel supplied to it. And for a
muscle building diet, increase your calories from carbohydrates. Keep protein at the
same level, about 0.8 to 1,5 grams for every kilogram of body weight.
Source of Complex Carbs
Product
Calorie(100g / 3,52o z )
Protein(100g / 3,52o z )
Carbs(100g / 3,52o z )
Fat(100g / 3,52o z )
Outmeal
389
17
66
7
Rice
350
7
79
1
Buckweat
348
12
66
3
Patatoes
86
2
20
0
Whole grain bread
216
6
44
2
Tomatoes
18
1
4
0
Broccoli
34
3
4
0
Sauerkraut
19
1
4
0
Pepper
28
1
7
1
Carrot
41
1
10
0
Garlic
149
6
33
1
Onion
40
1
8
0
cabbage
24
1
6
0
Beetroot
40
2
10
0
Lettuce
13
1
2
0
Peas
63
5
16
0
Cucumber
15
1
4
0
White Bean
114
7
21
0
Protein
Proteins are a building block of growth, a source of strength and energy for the human
body. Proper protein supply is a key element in the context of fat loss as well as muscle
building. Protein will protect your muscles against catabolism, also speed up the
metabolism which will positively affect the shaping of the body. Protein intake should
account for about 20% of calories consumed. The protein, like carbs in 1g, has 4
calories. Assuming that your daily requirement is 2,400 calories, subtracting 100
calories from carbs, 480 calories will come from protein, which gives us 120
grams. Always try to keep your protein at a similar level.
Sources of Protein
Product
Calorie(100g / 3,52o z )
Protein(100g / 3,52o z )
Carbs(100g / 3,52o z )
Fat(100g / 3,52o z )
Eggs
155
12,6
1,1
10,6
Natural Yoghurt
60
4
5
2
Kefir
50
3
5
2
Buttermilk
50
4
5
2
Turkey Fillet
84
19
0
1
Chicken Fillet
99
22
0
1
Cottage Cheese
97
12
3
5
Curd
116
16
4
4
Tuna
103
24
0
1
Lentil
341
25
49
3
Tofu
130
12
1
8
Fats.
Fats, like carbohydrates, are a source of energy. They are involved in the production of
various enzymes and hormones. They also help in the absorption of minerals and
vitamins. Fats are a carrier of fat-soluble vitamins - A, D, E and K, which condition,
among others proper muscle growth. Fats act as a solvent for vitamins and allow their
absorption in the digestive tract. Fat metabolism disorders in their digestion and
absorption also contribute to the incorrect metabolism of fat-soluble vitamins the
presence of fats in food is essential, especially when doing heavy physical work. Then
a large amount of energy i s needed, and the proteins and carbohydrates alone cannot
fully satisfy these needs. The most valuable for health are polyunsaturated fatty acids
from the omega-3 family, and above all DHA and EPA. They are necessary for the
proper functioning of the nervous system as well as the eye. They should not be
missing in a properly balanced diet.
A big plus of fats is the fact that they are longer digested, and give a longer feeling of
satiety. Fats should account for about 30% of total demand. We have 540 calories left,
that gives us 60 grams of fat per day. Unlike carbohydrates and proteins, which have 4
calories in 1 gram, fat has 9 calories per gram. Try to avoid trans fats. If you have
already calculated your daily calorie requirement, try to keep the following breakdown
of nutrients below. This breakdown will maximize the effects of your work. 50%
carbohydrates (of which no more than 20% should be straight sugars), 20% protein,
30% fat.
Avoid simple carbohydrate foods that contain large amounts of sugar. Excess glucose is
first stored in the liver in the form of glycogen, which can easily be re-converted into
glucose as a source of energy. If the intake of carbohydrates exceeds the energy needs
of the body, they transform into fat. If you want to build lean muscle without excess
body fat, and maintain this effect for a very long time, control the intake of simply
carbohydrates, especially sugar.
Sources of Fats
Product
Calorie(100g / 3,52o z )
Protein(100g / 3,52o z )
Carbs(100g / 3,52o z )
Fat(100g / 3,52o z )
Avocado
160
2
9
15
Olive oil
884
0
0
100
Salmon
201
20
0
14
Herring
158
18
0
9
Nuts
645
16
18
60
Linseed
534
18
29
42
Coconut oil
884
0
0
100
Mackerel
275
20
1
22
Pumpkin seeds
446
25
54
19
Sunflower seeds
584
21
20
51
Mozzarella
280
28
3.1
17
Bacon
540
37
1.4
42
Beef
250
26
0
15
Peanut Butter
588
25
20
50
Your Products
Fat-Burning and Muscle Building Friendly Foods
good meal plan that guarantees long-term success in addition to
consuming the right amount of calories also requires the supply of
certain amounts of valuable carbs, proteins, fats, vitamins, minerals
needed for body building and its transformation. Regardless of the
purpose, you need all of these building materials.
Fat-burning and muscle building friendly foods are substances found in
food products that have the ability to speed up fat burning by increasing the
rate of metabolic processes in the body. This makes them a positive
contribution to the effectiveness of the weight loss process. Digestion of
substances considered to be natural burners requires much more energy than
other food ingredients, which involves releasing more heat. This in turn
accelerates the metabolism and reduces the body fat stored in the body.
Let's now discover foods that, in addition to being a source of vitamins and
minerals, have special abilities to support the fat burning process and help
build leaner and higher quality muscles.
Whole Grain Bread
You don't have to be afraid to eat bread, especially wholemeal bread. Bread
is a natural source of fibre and complex carbs, thanks to the leaven it
contains you will improve digestion and satisfy your hunger. When you
decide on bread, choose the dark one, especially rye or graham. If you
prefer white bread, eat it mainly after workout because it is digested faster
and has a higher glycemic index, which is a good choice right after
workout.
A sandwich can be a complete meal, but instead of melted cheese I
recommend using better quality butter with a minimum of 80% fat content,
replacing pâté or ham with lean chicken or turkey fillet and adding
vegetables (pepper, tomato, cucumber, lettuce).
Coffee
About three billion cups of coffee are drunk every day around the world.
Coffee is particularly appreciated for its stimulating and tasteful effects.
Moreover, coffee improves memory and concentration. It reduces the risk
of Alzheimer's and Parkinson's disease. Drinking in moderation, reduces the
risk of developing type 2 diabetes, and above all speeds up the metabolism
and improves cleansing from harmful toxins.
When drinking coffee, avoid additives such as sugar, milk, cream, caramel
or whipped cream. Coffee can rinse magnesium out of your body, so try to
supplement this element in your diet.
Spicy Pepper
A substance called capsaicin in addition to making chilli peppers so hot,
added to food can reduce appetite and speed up the burning of calories. So
if you have a problem leaving the table right after you've eaten a meal, the
solution may be to use peppers. Capsaicin is a popular ingredient in
supplements that support fat reduction, especially those called thermogenic,
which increase the metabolic rate by increasing heat production. Instead of
spending money on supplements containing capsaicin, you can use its
potential at low cost by adding peppers to your meals.
Patatoes
It is popular to believe that potatoes are fattened. The truth is that anything
that is consumed in excess will increase the weight. Contrary to
appearances, potatoes are low in calories, they contain 69 calories per 100
grams, which is not much compared to whole grains. For example, oatmeal,
contains 370 calories per 100g. Furthermore, potatoes provide many
valuable nutrients. Despite their high glycemic index, it is worth putting
them on a diet. But avoid fried potatoes, especially French fries, heat
treatment deprives them of vitamins and minerals, and the oil used
increases their caloric value. Potatoes with buttermilk, dill and boiled egg
are a great idea for a healthy meal.
Rice
The consumption of rice, especially among athletes, is a popular
phenomenon and not without reason. Rice has a moderate glycemic index,
without causing insulin to grow too quickly after consumption. It is easily
digestible and tasty, and when consumed swells in the stomach, keeping the
feeling of fullness for longer. It is perfect before and after training.
Rice does not contain gluten and is generally very well tolerated by most
people. A big advantage of eating rice is certainly the possibility to prepare
it in many ways. You can make it risotto, rice with vegetables, sweet rice
with cinnamon, rice with egg, shake with rice, fruit and yogurt, rice in a
salad, and many other options.
Buckwheat Groats
Buckwheat, like rice, does not contain gluten and has a low glycemic index.
Therefore, it can be included in the diet even for diabetics. Buckwheat is an
excellent source of protein, well absorbed by the body, contains unique
amino acids - such as lysine, which our body is unable to produce, and is
important because builds proteins in muscles and bones. 100 grams of
groats meet the daily requirement for exogenous amino acids and is
equivalent to 20/30% of the recommended daily fibre intake. A 100g of
boiled buckwheat contains only 90 calories (100 grams of dry buckwheat
groats provide about 346 calories, just like rice). Buckwheat groats are
also rich in B vitamins, vitamin E, folic acid and minerals such as calcium,
magnesium, zinc, iron and iodine. The use of groats is very wide, apart
from standard groats with vegetables and sauce you can also prepare
pancakes, hamburgers, meatballs, bread, and even chops.
Spinach
In addition to its spicy taste, spinach is distinguished by its nutritional and
health benefits. It contains practically most of the vitamins and minerals
needed for the body to function correctly. Eating spinach strengthens
muscle strength, increases efficiency and immune system.
Spinach is low in calories, and has a strong effect on the nervous system,
with a calming and stress-reducing effect. It is a perfect supplement to
dishes based on pasta, pancakes or as a main ingredient of pizza.
Tofu
Tofu is a rich source of complete vegetable protein, used especially in
vegan diet. 100g of tofu contains about 100 calories, the caloric value
depends on the degree of hardness. Tofu is a product with low glycemic
index. It should especially be consumed by people with increased
cholesterol levels, people allergic to lactose and all people who care about
the body. Tofu can be used as a stuffing for freckles or pancakes, prepare
soup from it or make a paste from it - for bread.
Oats
If you want to do a workout full of energy and keep it until noon, eat
oatmeal. A meal based on these flakes is a source of valuable nutrients that
affect the nervous system, improving concentration and memory. If you
want to keep your body fit, you should include the flakes in your nutrition,
they will improve intestinal function and, thanks to fibre, suppress
excessive appetite and leave a feeling of satiety for long hours.
In addition, the consumption of oatmeal improves endurance and physical
fitness. Oatmeal belongs to the group of the healthiest products and is one
of the main carbohydrate products used among athletes. 100g of oatmeal
has about 370 calories. Oatmeal contains a lot of vitamin B1 and
pantothenic acid, which prevents rapid fatigue. The huge amount of
nutritional and health value of oatmeal has placed them in third place on the
list of the healthiest products in the world.
When preparing the Oats, try not to boil them, when treated, they lose most
of their nutritional value and their glycemic index increases. Put them in
water or milk beforehand, and set aside for a few hours, preferably the day
before, they taste great with milk / natural yoghurt with fruit or nuts.
Personally I love to eat them with chocolate-flavoured protein whey with
cottage cheese and fruits, in addition to its taste, it is an amazing nutritious
bomb with a high protein content.
Linseed
Flaxseed is a super product, its health benefits are due to its high content of
lignans and omega 3 fatty acids. Flaxseed is an ally in weight loss. It delays
gastric emptying, making us feel saturated for longer after a meal, regulates
cholesterol levels and protects the gastric mucosa, which is very important
during a diet. The only downside of linseed is its calorie content, 100 grams
contains up to 534 calories. But it is not worth giving it up. Especially if
you are a skinny guy and would like to take shape, include this product in
your diet. Linseed also affects your skin, hair and nails. Vitamin E and
essential unsaturated fatty acids nourish the scalp and ensure optimal
hydration - the nails become strong and resistant to breaking.
Linseed, just like oats, is best to pour water over them before consumption
and wait, it is worth combining these two products with each other
Nuts
People who supplement their diet with nuts are less likely to be overweight
and obese. Nuts have been proven to increase serotonin levels, which
significantly improves well-being and energy levels. It should be considered
that nuts are very caloric. Due to their high fat content, they have about 600
calories in 100g, so do not overdo them. A few nuts a day will fully meet
the need for selenium and have a positive effect on the health of the
circulatory system. If for some reason you cannot eat nuts, you can choose
peanut butter.
Fish
Fish, in addition to containing a number of vitamins and minerals, are a rich
source of unsaturated fatty acids (EFA), and especially unsaturated omega 3
fatty acids. These acids improve the calcium absorption process, which can
prevent osteoporosis. If you experience frequent tiredness and stress, enrich
your diet with fish, you will increase your concentration and mental
performance. It is worth to reaching for fish, especially; mackerel, sardines,
salmon, trout, cod and herring. Fish are recommended for athletes, they
protect joints from dangerous arthritic changes and provide wholesome,
well-assimilable protein.To make the most of the potential of fish in your
diet, eat them at least twice a week.
Lentils
Lentils are a source of valuable plant-based protein, which can be a great
alternative to meat, which vegetarians certainly appreciate. Lentils have
very few calories, so people who lose weight or just take care of their body
shape should remember about them. Due to the large amount of fibre, the
feeling of satiety lasts longer and the desire for a sweet or spicy snack is
much less. It is worth noting that cooked lentils have a low glycemic index,
so they do not cause a sharp rise in blood glucose levels. You can prepare
pastes and sandwich soups (e.g. celery and lentil soup or dried tomatoes
and lentil soup) from lentils. 100g of lentils contain about 327 calories.
Cottage Cheese
Cottage cheese is a popular product among people taking care of the body
shape. It usually contains 11 grams of protein per 100 grams and at the
same time does not provide too much fat and carbs. It is low in calories, in
100g contains only 100/120 calories. It is a natural product, without
preserving substances. Cottage cheese is ideal for breakfast. Vegetables,
especially chives, tomatoes or cucumbers can be a good addition to cottage
cheese. In the sweet version it goes well with nuts, linseed or fruit. With
the addition of protein whey is delicious, which I mentioned earlier.
Chicken Breast
Chicken fillet is the best source of wholesome protein, it contains even 31
grams per 100 grams, which makes it a popular choice for people who lose
weight and athletes. It also contains only 3.7 grams of fat and 84 calories
per 100 grams. Chicken fillet can be prepared in many ways, very tasty is
grilled, boiled or roasted. It is an ideal addition to pasta, salads, rice, soups,
potatoes and sandwiches. Due to the fact that it is a wholesome and easily
digestible source of protein, it is ideal for eating before and after workout.
Turkey Breast
Turkey breast fillet, like chicken breast, is one of the best sources of
complete protein, rich in minerals and vitamins. The turkey is
recommended by nutritionists for people who want to get rid of fat and
increase muscle, it is one of the leanest meats, 200 grams of turkey breast is
only 160 kcal and almost 39 grams of protein.
Kefir
Kefir is a fermented beverage, most often made from cow's milk. It is my
favorite drink when it comes to products that have a positive effect on
health and shape. 100ml of this drink contains only 51 calories. There are
about 30 different bacteria in kefir, which are strong probiotics with
antibacterial, cleansing and anti-inflammatory benefits. 200ml of kefir
provides 20 percent of the daily calcium and phosphorus requirement.
Among dairy products it is the most nutritious and can be consumed by
people with lactose intolerance. Kefir can be drunk as a cocktail, with
fruits, a pinch of cinnamon and cocoa to enhance the metabolic effect. I
also heard that it tastes great when mixed with spinach and spices.
Sauerkraut
Sauerkraut, like kefir, is produced by fermentation, which gives it properties
and nutritional value. Under the effect of fermentation, the sugars contained
in the cabbage are converted into lactic acid, which helps to maintain or
restore the correct pH in the intestinal mucosa. In the human body it also
has an effect on the absorption of nutrients, including calcium and iron.
Sauerkraut is low in calories, in 100g of product there are about 13 calories.
It has many health benefits, thanks to its high vitamin C content strengthens
the body's immunity and has a positive effect on skin firmness.
Vegetables
Vegetables contain a large amount of fiber giving a feeling of satiety for a
long time, vegetables have a low glycemic index without rapidly increasing
the level of insulin in the blood, and at the same time are low in calories.
Vegetables should not only be a food supplement, but a major source of
nutrition. Choose vegetables containing the most valuable nutrients, like;
Broccoli
Broccoli, rich in vitamins K, A, C, their calorific value is only 35 calories
for 100g. They also strengthen the joints and make them more flexible.
Tomatoes
Tomatoes consist of more than 90% water, which makes them low in
calories. Nevertheless, they do not lack vitamins and nutritional values.
Their consumption, lowers blood pressure, strengthens the heart and, thanks
to the lycopene content, delays aging. It is also a source of beta-carotene,
which transforms into vitamin A, smoothing and firming the skin.
Cucumber
Cucumber, consists of 97% water, contains 12-15 calories in 100g Through
the process of pickling, it acquires new nutritional values, which enrich it
with valuable minerals. It perfectly strengthens and purifies the body. It
should be remembered that cucumber and tomato should not be combined,
cucumber contains an enzyme - ascorbate, which destroys vitamin C in
tomatoes.
Carrots
Carrots improve digestion, protect and enhance eyesight. Raw carrot has
more nutrients, cooking increases its glycemic index. It is an excellent
ingredient in vegetable juice, or with the addition of fruit.
Peas
Peas are a legume that can be eaten raw. Niacin and fiber contained in peas
help regulate blood cholesterol levels. In addition, reduces triglyceride
levels. It has a positive effect on muscle, bone and heart function.
Lettuce
Lettuce is a source of many vitamins and minerals. It has a beneficial effect
on metabolism, improves skin condition, strengthens immunity. It can be
eaten in various forms, it is more of an addition than a main dish. It is low
in calories and has fat burning effect. It is the perfect addition to a sandwich
Cabbage
Cabbage contains many nutrients, is low in calories, has only 25 calories
per 100g. There is even a diet of cabbage, which is very popular. You can
use it in many ways, I personally love to eat it stewed with tomatoes, which
is a great addition to dinner with meat. It is also worth to include
sauerkraut in your diet, sauerkraut increases the nutritional value of the
product, during the fermentation of cabbage the amount of vitamin C, and
polyphenols increases significantly.
Onion
Onion is a valuable element of the diet at any time of the year, has a
bactericidal effect, strengthens the body and removes excess water from it.
Unfortunately, despite many nutritional values, not everyone can eat onions,
except for the fact that it is difficult to digest, it should be avoided by
people suffering from heart problems and digestive diseases. It is an
excellent addition to salads and sandwiches.
Garlic
One small garlic from cloves contains a huge amount of medicinal
substances such as flavonoid compounds, amino acids, saponins, sugars,
mucous compounds, various vitamins such as C, B1, B2, PP, provitamin A,
numerous mineral salts (potassium, calcium, magnesium) and rare
microelements such as cobalt, chromium and nickel. However, the most
valuable component of garlic is its essential oils containing sulphides and
alicin. Garlic speeds up and increases bile production and improves
intestinal function, which prevents flatulence in greasy and indigestible
foods. It is worth adding it to many dishes, or eating it in the form of a
tincture or preparing garlic sauce based on natural yoghurt.
Beetroot
Beetroots support metabolism and remove harmful toxins from the body.
They are often used in anticancer treatments. 100g of beetroot contains
about 40 calories. Beets are strong antioxidants, they also have an alkaline
pH, which prevents disturbances of the alkaline and acid balance in the
body. Scientific research has confirmed that consumption of raw beet juice
increases the body's endurance, increasing its efficiency.
Fruits
Fruit provides many vitamins and minerals needed for proper functioning of
the body. Often fruits are eliminated in the diet because they contain a large
amount of fructose, which in excess can result in the accumulation of fat, to
prevent this, it is enough to consume the fruits in moderate quantities and at
the right times.
A good time to eat fruit is just after training. Their consumption will help to
replenish energy reserves in the muscles and liver. It is also worthwhile to
reach for fruit because it removes free radicals formed in the body during
smoking, chronic stress, and exposure to environmental pollutants such as
smog. Among the most valuable fruits we distinguish;
Grapefruit
Grapefruit, which is a low-calorie fruit (100g / 50 kcal), Grapefruit
improves the body's metabolic processes and is a vitamin bomb. Eating one
grapefruit will satisfy your total daily vitamin C requirement. Flavonoids
contained in the fruit have antibacterial, antifungal and anticancer
properties. Grapefruits have a low glycemic index, which regulates blood
glucose levels and increases the sensitivity of cells to insulin. Please note
that when taking medication, it is not recommended to consume
grapefruits up to 4 hours before taking them. Compounds contained in
grapefruits may interact with some drugs.
Apples
These natural wonders help speed up the process of losing excess weight,
and it is because of the substance contained in the apple fruit called ursolic
acid that regulates blood glucose levels, raising them in a healthy way, and
protects the body from the accumulation of excess body fat. Apples are a
rich source of fibre that prevents hunger attacks and maintains a constant
blood sugar level. One medium-sized apple provides only about 80 calories
and a lot of vitamins.
Banana
Banana is a popular fruit consumed especially by athletes during the postworkout period, it is an ideal product for restoring glycogen reserves
depleted by intensive physical exercise. One piece of this fruit provides a
solid portion of carbohydrates, allowing you to create the right conditions
for the proper course of the muscle regeneration process and to rebuild
energy reserves. Bananas are a source of glucose, fructose, sucrose and
starch. Green bananas contain mainly starch, which is not very desirable in
the post-workout period... After training, choose mature bananas, which are
mainly a source of glucose, fructose and sucrose, which works well in the
post-workout period, and if you buy green bananas and want them to ripen
faster, place them next to an apple or tomato, the red colour will speed up
their ripening. One medium-sized banana contains about 90 calories and a
very high potassium content.
Kiwi
Kiwi beats most fruits in terms of the amount of fibre, which contains 3.4
grams in 100g. For comparison, the apple contains 2.7 grams of fibre, the
strawberry 2.3 grams. 100g of kiwi meet the daily vitamin C requirement,
which for men is at least 90 mg a day, and 45% of the vitamin K demand. In
addition, kiwi contains high doses of vitamin E and potassium, which,
among other things, is responsible for heart rate, digestion and water
management. If you have problems with sleeping, kiwi affects the ease of
falling asleep and its quality. Its consumption will provide you with better
regeneration and well-being.
Watermelon
Watermelon contains a lot of water (92%) and small amounts of vitamins
and minerals, but it is rich in antioxidants such as lycopene, beta-carotene,
lutein, zeaxanthin and cryptoxanthin, which help to protect the body from
the cancer.
In addition , watermelon has a diuretic effect, so it is recommended for
kidney diseases and urinary tract infections. Watermelon also has a positive
effect on the digestive system and improves metabolism.
Moreover, the active ingredients contained in watermelon support the work
of the cardiovascular system, excreting harmful compounds accumulated in
muscles during intensive exercise.
Lemon
Lemon, for me, is a natural wonder, a mine of vitamins and nutrients.
Personally, I can't imagine not starting the day with a glass of warm water
with lemon squeezed out. Apart from providing a high dose of vitamin C, it
supports digestion, improves intestinal peristalsis, stimulates the liver and
intensifies the removal of toxins from the body. It has a very cleaning effect
on the body, if I recommend you only one product to cleanse your body and
get rid of toxins, it would definitely be a lemon.
A warm glass of water with lemon, due to the presence of large amounts of
acidic ingredients, slows down the absorption of sugars from food, reduces
the glycemic index of meals, which in turn helps to maintain proper body
weight. In addition, it provides a lot of pectins, which swell in the stomach,
giving a feeling of satiety and improving digestion. I recommend starting
every day with a glass of warm water and lemon. You will not be
disappointed.
Avocado
Avocado is a fruit that, unlike most other fruits, contains a small amount of
simple sugars. However, it is a rich source of fats, monounsaturated fatty
acids and omega 3. These fats make the nutritional values better
assimilated. It is worth mentioning that by combining avocado with
tomatoes, lycopene (a strong oxidant) contained in tomatoes is several times
better absorbed than when combined with other products. Avocado contains
in 100 grams, 160 calories, which is very much compared to 100g of
apples, which have only 50 calories. However, it is not worth giving it up,
avocado is on the list of super food, it is often recommended for people who
want to build lean muscle and burn fat. Moreover, avocado is one of the
main products used in the keto diet. With avocado you can prepare a
sandwich paste, add it to the salad, prepare in combination with other fruits,
bake with eggs, make a fruit cocktail.
Raisins
Raisins are a dried fruit without water, which makes them more caloric, yet
it is worth putting them in the diet. Raisins have many nutrients - they
contain B vitamins, vitamins C and E, folic acid, fiber, magnesium,
potassium, calcium and iron. Dried grapes should eat all people who are
exposed to quick bone calcium leaching. Fiber in raisins will bring relief to
people suffering from constipation . The magnesium content will appreciate
all people exposed to prolonged stress. Raisins reduce blood pressure,
thanks to potassium they have a positive effect on the heart. This is an
important source of energy for athletes - it add strength, without providing
refined sugar, artificial flavor and dyes.
Of course, there are many more nutritious vegetables and fruits that are
worth eating. In this book I have given some examples of the most
valuable of them, which will be enjoyed by almost everyone and, most
importantly, are available all year long. Many nutrition sources say that
vegetables and fruit should make up 50% of the food in our daily diet. Of
this amount, 75% should be vegetables and 1/3 fruit.
Natural Yoghurt
Natural yoghurt does not contain many calories, but is a source of protein
and nutritional value, yoghurt provides a significant amount of B vitamins,
calcium and live bacterial cultures, which, as you already know, has a
positive effect on intestinal cleansing and functioning. An important issue is
the choice of natural yoghurt, most yoghurts in stores have low nutritional
value, for this you should pay attention to what you choose, the best are
yoghurts with a short list of ingredients, the ideal composition contains only
milk and bacteria cultures. Avoid yoghurts with powdered milk, flavours,
colorants, thickeners, as well as fruit, usually devoid of the nutritional value
and sugar, which is often found in the form of glucose and fructose syrup in
natural yoghurt. If you already lack the sweetness of natural yoghurt, enrich
it with fruit and possibly a sweetener (stevia or xylitol works well).
Eggs
Eggs are a product I am personally addicted to and I cannot imagine a diet
without them. Eggs contain as much as 13 grams of wholesome protein per
100g, which can even replace meat. They are a source of valuable folic
acid, choline and niacin, which regulate sugar levels. The advantage of eggs
is also high calcium, phosphorus and iron content. Thanks to the fat content
of eggs, minerals and vitamins are better absorbed by the body. Moreover,
they are very saturated and, contrary to appearances, low in calories. An
average egg weighs 60g and contains 80 calories.
Olive Oil
Fat Burning In Practice – Tools Used By Personal
Trainers, Dieticians, And Athletes To Get Quick
Results
Once you've reached the stage of preparation and know what, when and in
what amounts you should eat, it's time for practical action and getting on
the track. Good preparation and willingness to act towards a well-defined
goal is already half of the success, the second stage will require a lot of
perseverance and self-discipline, which I wrote about in the previous
chapters of the book, and I think you know what this is all about.
Now I will briefly describe how to use both tools and why it is worth doing
it regularly.
As you already know, your success in building muscle and burning fat
depends on providing enough energy in the form of food. To burn fat, you
need to create an energy deficit, and you create it in two ways, through
physical activity and through calorie deficit. To create a calorie deficit you
need to know how many calories you eat every day, so it is important to
count calories, even at the beginning, for the first months, after that time
you will more or less be able to determine how many calories are on your
plate, and counting will no longer be necessary.
Calorie counting and macros is still on and I think it will remain one of the
most effective methods of building muscle and burning fat for a long time.
Proper management of calories and macros will provide you with low
body fat and toned body .
If you don't have the willingness and time to count both calories and all
macros (fats, proteins, carbohydrates), then all you have to do is count the
amount of calories in each meal, and possibly the amount of protein to
ensure the right amount - this will protect your muscle from catabolism and
will have a positive effect on your body's firming.
In this book there are 50 spaces for counting calories and macros, try using
them all. I guarantee you that during this time you will make incredible
progress, which you will certainly be satisfied with. The second tool that ,
like calorie counting, creates an energy deficit and forces the body to draw
energy from the accumulated fat is physical activity. The best for me is
strength training , as well as cardio sessions (cycling or running). I
recommend combining these two activities, especially if your goal is to
reduce body fat.
In this chapter I have put some tips on how to train, when and how often to
do it. Additionally, you can try out a full body workout plan, specially
prepared for shaping the male body (page 144-148) repeatedly tested by my
clients, I think each of us is able to find 30 to 40 minutes a day and do
some exercises . The program is not simple, but really effective. Especially
recommended for beginners and intermediate men, but even if you are
advanced, you can use the program and make progress.
The book also has room to create your own workout plan, according to my
instructions (page 149-158), or from another source (from the Internet or
other personal trainer).
Recipe Journal
Only In The Book Version...
In this chapter, create your list of non-allowed products you should avoid, a
list of friendly foods and your own recipes, according to the previously
described tips and rules.
This way you will create a meal plan perfectly suited for you.
Food Journal
Only in the printed version, 60 spaces for calorie counting and
macros, as on the next page ...
Your success in building muscle and burning fat depends on providing the
right amount of energy in the form of food. You need to know that to burn
fat you need to create a caloric deficit, and you create it in two ways;
through physical activity and through caloric deficit. If you have already
calculated your BMR then you know how much you should eat less to burn
fat or how much more to eat to build muscle. Counting calories and macros
is still and I think it will remain one of the most effective methods for
building muscle and burning fat for a long time. Appropriate management
of calories and macros will give you low body fat and toned body.
Full Body Workout
If you want a strong, healthy, muscular and aesthetic body, you should undoubtedly train strength.
Strength training will help you reveal the characteristics of your body and make you look better and
healthier. I also know that no matter how old you are, you can always make your body look better. I
have prepared a training plan for you, which has been tested many times by myself and my clients,
who are very satisfied with the results of their training (of course, only training combined with proper
nutrition guarantees the expected results). Additionally, in order to burn fat, add one to three cardio
sessions per week, lasting from 30 to 50 minutes, directly after strength training or on a separate day.
This can be cycling, swimming, running, jumping)
Stick to the workout plan long enough, and you will certainly be satisfied
and everyone around you will notice the change. Usually the first effects are
already visible after the first three weeks..
There Is No Shortcuts. Just Do The Work
How To Train With This System
D o this workout 3 to 4 Times a Week. Every other/third day.
Example;
▪
• Monday; (Workout)
▪
• Tuesday; Rest Day
▪
• Wednesday; (Workout)
▪
• Thursday; Rest Day
▪
• Friday; (Workout)
▪
• Saturday; Rest Day
▪
• Sunday; (Workout) And so on...
Do the exercises in turn. If you are beginner, start with fewer sets of each exercise and fewer reps.
The breaks between the sets will not be longer than a minute. If the weight you exercise is too light,
increase it. If you make the whole workout difficult, do not worry, do as many exercises as you can.
And try to do more on your next workout. Try to do a minimum of 15 sets on each workout
To warm up, do up to 50 dynamic dumbbell squats in front of you, and 100 jumping jacks, hip
raises, and cobra exercise.
Full Body Workout(SET A)
Do the exercises in turn. If you are beginner, start with fewer sets of each
exercise and fewer reps. The breaks between the sets will not be longer than
a 1 minute. If the weight you exercise is too light, increase it. If you make
the whole workout difficult, do not worry, do as many exercises as you can.
And try to do more on your next workout. Try to do a minimum of 15 sets
on each workout
T o warm up, do up to 50 dynamic dumbbell squats in front of you, and 100 jumping jacks, hip
raises, and cobra exercise .
Lose Belly Fat & Get Six Pack ABS
– Workout Plan
To build a strong and muscular belly with a so-called six-pack, you should especially take care of the
nutrition that will help you get rid of the fat on your belly as I write about in this book, and you
should take care of the physical effort that will form a six-pack on your stomach. This workout has
already been tested many times, so you can be sure that it works. The program lasts 10 weeks, I
recommend that you stick to it for at least 8 weeks. You will see the first results after the first 3
weeks of training. Do exercises 2 to 3 times a week, preferably and most comfortable every other
day. There are 5 exercises in each round, do them one by one with 10 second breaks. Going to the
next round, take a longer break, over a minute. You can do this exercises right after the FBW, or on
separate days.. Warm up well before each workout. To warm up, do up to 50 dynamic dumbbell
squats in front of you, and 100 jumping jacks, hip raises, and cobra exercise. If you're practicing
at home, use two chairs or armchairs to do the knee hanging raie exercise. Each week the number of
reps and rounds increases, so if the number of reps or rounds is very difficult for you, you can repeat
the week.
Create Your Own Workout Plan
On the following pages you can write down your workout plan. If you don't have your program
or you don't know how to do it, use the few tips below to create your workout plan
# 1 If your goal is to reduce body fat, do 3 to 4 strength training sessions per week, plus one to three
cardio sessions for maximum fat burning effects. For example, swimming, cycling, running, etc. It is
important to choose the type of exercise that gives you pleasure. If you will be doing cardio
immediately after your strength training, 30 to 40 minutes is enough. However, if you do cardio on a
separate day, the activity should last about 50 minutes because the body starts to draw energy from
the reserve fat after about 30 minutes of steady activity. If you lose weight, the breaks between sets
should be shorter than for muscle growth - 45 to 90 seconds is the appropriate time between sets. If
you are skinny and your goal is to gain weight / increase muscle, you should do 3 strength training
per week (preferably FBW), and if you have a tendency to gain fat, do 1-2 cardio sessions.
# 2 If you are a beginner, select the FBW method - this is a training system where you do the same
exercises 3 times a week. This training is mainly based on multi-joint exercises and is very effective
for both fat burning and muscle building. If you have been in contact with a strength training for at
least 3 months, you can choose a split training system - it is a training system based on splitting a
maximum of 1 to 3 parts of muscles in one workout session. Split training should be performed 3 to
even 6 times a week. If you are experienced and your goal is to reduce body fat covering the muscles,
choose split + add one to three cardio immediately after the strength workout. For maximum results,
you can perform HIIT training on separate days. When building muscle both split and fbw will work
very well. You can start with the FBW (keep the plan for 6/8 weeks) and then move on to split.
# 3 If you train in the gym, the choice of exercises will be simpler and much more effective. If you
are training at home, it is a good idea to buy at least dumbbells, or possibly replace dumbbells with
full bottles of water at first.
# 4 Decide when you will start your workout adventure and set a date for the end of your workout
plan - as I mentioned earlier, do a maximum of 8 to 10 weeks of workout plan, then change it to
another.
# 5 If you are in poor or medium physical fitness, you will probably choose a FBW workout - do a
minimum of 15 sets - the ideal amount will be about 20/30 sets. Do 8 to 12 repetitions for large
muscle groups such as back, chest and legs. And do 10 to 15 repetitions for small muscle groups like
triceps, biceps, shoulders, belly.
If you have chosen a split workout, do 7 to 12 sets for large muscle groups and 6 to 10 sets for small
muscle groups. So if you train 2 parts of muscle in one training session - one bigger and one smaller,
you should do about 18/20 sets.
If you are intermediate/advanced you can make so-called "super sets". This is a combination of two
exercises performed in a row without repetition - for opposing muscle groups. For example: triceps
with biceps. Chest with back. A very good method especially with a long lack of progress.
Track Your Workout/ Exercise
Progress
In printed version only, 40 training tracking spaces as on next page...
This part of the plan will allow you to track your training effects. With this
space you can record your workouts, used weights, reps, sets, and many
other metrics. Try to use this tool for every workout. You can use this space
to track your workout progress in two ways. The first way is to do the
workout according to the plan you have set for the next few weeks - after
each workout you enter the number of reps and the weight you have been
training. The second way to use the room is to set up a workout session
before the workout. Simply, just before each workout, enter what you will
be exercising today with what weight, with what number of reps and sets.