Fitness

By C.A ARI

Fitness guide to health, dieting and nutritional facts outlined to help with weight loss along with a seven day work out.

-health.wellness.life-

• Language: English
• Publisher: cesar arias
• Release date: May 12, 2020
• ISBN: 9798645209957

Book preview

Contents

INTRODUCTION

Hypodynamia, stress, lack of fresh air, dehydration, late bedtime, disruption, overeating, and anxiety are the main leading cause of gaining EXTRA WEIGHT and feeling unwell. Hence, to rule out excess weight, some main points are prepared in the analysis of the problem to get rid of it as soon as possible.

Calorie deficiency is the key to success:

The extra 500 calories per day are 2-4 kg per month and 20 or more kg per year.

What to do: adequately reduce the calorie content of your diet (-300-500kcal, due to fast carbohydrates).

Less sweet intake:

Food has replaced all interests in our lives. We prefer to eat food, whether we are stressed out, feel boredom, or suffer loneliness, etc. People who have eating issues, especially uncontrolled eating habits, are believed to have an eating disorder known as binge eating. Food is like protection, or we can say we have become addicted to it. Also, as food is easily accessible, we use it to reward ourselves or even others too.

What to do: find alternative ways to reward yourself and your loved ones. Learn to organize your leisure time. Learn patience and tolerance. Also, try engaging yourself in some healthy activities rather than eating when having nothing else to do.

Lack of oxygen:

The body regards it as a lack of energy and nutrition, which drives an individual to overeat, craving for fast carbohydrates. It further leads to dehydration, causing blood clotting, craving for sweets, or overeating (thirst is perceived as a feeling of hunger).

What to do: drink enough water (1.5 - 2 liters). Ventilate the apartment more often. Ideally, have humidifiers at home (an alternative is water tanks).

Metabolism rate:

With age, the metabolism rate decreases (against the background of hormonal changes), with hormones too. For example, if it was required before 1800 kcal, now only 1300 are needed).

What to do: adequately reduce the calorie content of your diet (-300-500kcal, due to fast carbohydrates).

Oversleeping: Inadequate and untimely sleep disrupts hormones production.

What to do: sleep for at least 7-8 hours. Go to bed no later than 23.00.

Physical Inactivity:

Physical Inactivity leads to impaired energy balance, and it is the leading cause of putting on extra pounds of weight associated with other fatal medical health issues.

What to do: organize and maintain a routine of workout for about 30-60 minutes per day.

CHAPTER # 1

10 ways to lose weight fast

Food, shelter, clothing, water, and sleep are all basic needs of human beings. Just as a car would need fuel to run, a human body craves for food. As the car won’t set into motion without its fuel, a human body also won’t work properly without the required amount of various nutrients. Being hungry doesn’t mean to stuff yourself with whatever you get to eat at that very moment or what adores you. Unlike a car, the human body requires to have multiple different nutrients to fulfill its needs. Have you ever wonder if you’re taking an appropriate amount of those needed nutrients? The moment we get hungry, we only focus on getting rid of it in the first place. Why not take benefit of that moment and fuel yourself with essential nutrients to balance your weight, well-being, and improve the immune system all at once.

Being hungry is a precaution that your body is lacking a portion of some nutrients, so always take it as an alert call to recharge yourself with useful stuff rather than unhealthy and weight gaining stocks.

By implementing the following ten ways strategy plan into your life, you would probably develop a healthy lifestyle leading to declining extra weight within a short period.

1. Drink plenty of water

The human body consists of 70 % of water. For staying hydrated and to lose weight, it is crucial to consume plenty of water each day. Drinking enough water up to the requirements of the body, assists in treating headaches, constipation, kidney failure. It also enhances brain functioning and physical