Exercise For Mood: Move For Happy - Discover How Simple Workout Plant Can Increase Emotional Regulation, Release Hormones To Lift Mood, and Keep You Fit

By Raul Valencia

Discover The Amazing Benefits That Exercise Can Do For You Today!

 

If you want to reach your fitness goals and improve your mood as soon as possible, the exercises found in this book is absolutely indispensible in your workout routine. Let's cut down the time it takes for you to gain strength and start growing those muscles that you've always dreamed of and to rewire your brain for happiness today!

 

In "MOVE FOR HAPPY" you will learn and find...

The Secret To Building A Strong and Efficient Body

How To Move To Be Happy

The Guaranteed Way To Become Stronger, Leaner, And More Agile

How To Get Started With Just A Set of Weights 

Proper Breathing Techniques To Employ

Mood Boosters

Focusing On Bodyweight Workouts To Improve Results

The Correct Way To Perform Workouts That Targets The Upper Body, Lower Body, Core, and Legs

Proven Strategies to Be Happy

How Intermittent Fasting Can Turboboost Your Results Fast and Help Your Body Repair Insanely Fast Between Workouts

How To Keep Your Training Fun and Enjoyable Even In Difficult and Stressful Times

And so much more...  

 

Don't let yourself get complacent! Stop Dreaming and Start Working Towards The Body You've Always Wanted and Be Mentally Fit!

 

Pick up your copy right now by clicking the BUY NOW button at the top of this page!

To Your Success!

• Language: English
• Publisher: JW Choices LTD
• Release date: Feb 22, 2021
• ISBN: 9781393243557

Book preview

EXCERISE FOR MOOD

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MOVE FOR HAPPY

Discover How Simple Workout Plant Can Increase Emotional Regulation, Release Hormones To Lift Mood, and Keep You Fit

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Raul Valencia

Copyright By Raul Valencia 2020

All Rights Reserved

Table of Contents

Introduction

Chapter 1: How to Choose the Right Number of Repetitions

Chapter 2: How to Breathe During Exercises

Chapter 3: Machines or Free Weights?

Chapter 4: Putting it all together. How to program a training cycle

PART 2

Chapter 1: Setting Yourself Up For Success

Chapter 2: Types of Bodyweight Workouts

Chapter 3: Planning a Workout Routine That Works For You

Chapter 4: How to Make the Most Out of Your Bodyweight Workouts

PART 3

Chapter One: Muscle Mass

How Muscle is Built

Chapter Two: The Upper Body

1. The Classic Push-Up

2. Chair-Dips

3. Diamond Push-Ups

Chapter Three: The Core

4. Plank

5. Reverse Crunch

6. Mountain Climber

Chapter Four: The Lower Body

7. The Lunge

8. Squat

9. The Bridge

Chapter Five: Putting it all Together

Chapter Six: On Your Diet

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PART 4

PART 4.1: What Is Fasting and Why You Should Do it

Chapter 1: What Is Fasting?

Introduction to Fasting

Latest Research and Studies about Fasting

Biological Effects of Fasting

Treating Fasting as a Lifestyle Choice

Summary

Chapter 2: Obesity and the Standard American Diet

The Obesity Epidemic

Why Are We So Fat?

The Problem with Calories

The American Diet

Summary

Chapter 3: Benefits of Fasting

Summary

Chapter 4: Myths and Dangers of Fasting

Long-Held Myths and Misconceptions about Fasting

Busting Myths Associated with Fasting

Dangers of Fasting

Summary

Chapter 5: Safety, Side Effects, and Warning

The Safest and Enlightened Way of Fasting

Side Effects of Fasting

Types of People That Should Not Fast

Summary

PART 4.2: Types of Fasting and How to Fast

Chapter 6: Intermittent Fasting

What Is Intermittent Fasting?

How to Practice Intermittent Fasting

Pros and Cons of Intermittent Fasting

Finding Your Ideal Intermittent Fasting Plan

Step-By-Step Process of Fasting For a Week

Summary

Chapter 7: Longer Periods of Fasting

What is Fasting for Longer Periods?

How to Fast for Longer Periods

Pros and Cons of Fasting for Longer Periods

Step-By-Step Process of Fasting for Longer Periods

Preparation

Chapter 8: Extended Fasting

How to Fast for Extended Periods

Pros and Cons of Fasting for Extended Periods

Step-By-Step Process of Fasting for Extended Periods

Chapter 9: The Eating Window

What is the Eating Window?

What to Eat

Developing Discipline

Summary

PART 4.3: Targeted Fasting for Your Body Type

Chapter 10: Fasting For Weight Loss

Why You’ll Lose Weight through Fasting

Step-By-Step Process of Losing Weight through Fasting

Summary

Chapter 11: Fasting for Type 2 Diabetes

What is Type 2 Diabetes?

The Role of Insulin in the Body

How Diabetes Affects both Production and Usage of Insulin

How Blood Sugar Responds To Fasting

Developing Your Fasting Regimen

Things to Incorporate to Make Fasting Safe for Diabetics

Role of Supplements

Types of Supplements that Stabilize Electrolytes

How to Keep Insulin Levels Low

What Causes Insulin Resistance?

How Insulin Resistance Affects the Body

The Role of Amylin

How Amylin Deficiency Affects Your Body

The Insulin Resistance Diet

The Best Food for Diabetics

Summary

Chapter 12: Fasting For Heart Health

How Fasting Improves Your Heart’s Health

Summary

Chapter 13: The General Results of Fasting

Positive Effects of Fasting

Negative Effects of Fasting

Summary

PART 4.4 Important Factors that Improve the Quality of Fasting

Chapter 14: Nutrition

What Constitutes Good Nutrition?

Why Good Nutrition Is Important

The Advantages of a High-Fat Diet

Role of Ketone Bodies

Benefits of the Ketogenic Diet

The Importance of a Well-Balanced Diet

Summary

Chapter 15: Exercise

Pros of Exercising While Fasting

Best Exercises to Do

Summary

Chapter 16: Having a Partner to Keep You in Check

Role of a Partner

Traits to Look for in a Partner

Should You Join A Support Group?

Summary

Chapter 17: Motivation

How to Stay Motivated Throughout Your Fast

How to Make Fasting Your Lifestyle

Summary

Chapter 18: Foods for the Fast

How Food Controls the Rate of the Success of Fasting

The Worst Foods to Take During Fasting

The Best Foods to Take During Fasting

Summary

Conclusion

Copyright 2020 By Raul Valencia - All rights reserved.

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Introduction

The world of strength training is growing increasingly chaotic, and downloading this book is the first step you can take towards getting a little bit more clarity about it. The first step is also always the easiest, which is why the information you find in the following chapters is so important to take to heart as they are not concepts that can be put into action immediately. If you file them away for when they are really needed in the gym, however, then when the time comes to use them, you will be glad you did learn them. What I have discovered after years of strength training, in fact, is that most people think that there is no theoretical aspect behind the exercises they are performing. Instead, knowing it is extremely important to acquiring a better form.

To that end, the following chapters will discuss the primary preparedness principals that you will need to consider if you ever hope to be ready to build up your strength over a period of time. Only by having the right knowledge will you be able to lay out a clear plan to get bigger, leaner and stronger.

In this book, you will learn everything you need to know about strength training and how to take your gains to the next level. The same principles have helped hundreds of other people and me to get the body they desired.

There are plenty of books on this subject on the market. Thanks again for choosing this one! Every effort was made to ensure it is full of as much useful information as possible. Please enjoy!

Chapter 1: How to Choose the Right Number of Repetitions

How do I choose the number of repetitions and series?

This is one of the main doubts that assail the neophytes of the gym. I still remember the day I asked my gym instructor about it many years ago. In fact, the first questions that a beginner poses to the instructor in front of a weight machine are typically these: How many consecutive lifts (or movements) do I have to do with this machines? And for how many times?

The most precise ones even dare to ask how much time they have to recover from one set to the next one, and so you think you have clarified everything you need to know about a training session at a given weight machine.

The load (i.e., the kg lifted or moved) is generally fixed according to the presumed abilities of the aspiring visitor of the weight room, often without any relation to the first two parameters of repetitions and sets.

There is not a unique answer to these questions since it all depends on the goal. For example, when I first started my training journey, I wanted to get bigger, not stronger. During that period I did a lot of hypertrophy-oriented workouts which worked quite well. When I switched to a more strength-oriented approach, I had to completely rearrange my schedule all over again.

Since the weight training that interests us is not aimed at the practice of bodybuilding—but is framed in the health of those who want to integrate aerobic activities with exercises for the general improvement of strength, elasticity, and flexibility—before defining the number of repetitions and sets, it is necessary to establish the objective to be achieved or what aspect do you want to train for between the following:

The resistant force: the force that the muscle must apply to overcome the fatigue resulting from a prolonged effort.

The maximal force: the maximum force that the muscle can develop with a lifting test (or a limited number of tests). It is also often referred to as a maximal load if referring to a specific exercise in the gym.

The fast force: the maximum force that the muscle can develop to counteract a load in a limited period of time. Referring to time, therefore, more than force we should speak of power which is the ability to develop a force in the unity of time.

Muscle hypertrophy: no reference is made to the type of force that the muscle has to generate, but to its effect on the athlete's body—that is, to maximize the increase in muscle volume. The muscular volume is connected to the developed force, because the greater the cross section of the muscle, the greater the muscle fibers available to make the effort. However, the equation muscle hypertrophy = greater muscle strength is not always true because, in addition to having available muscle fibers, the human body must also know how to recruit, and this is influenced by other factors such as the efficiency of the cardio-respiratory system, the ability coordination, etc. This should make those who seek to maximize muscle hypertrophy think only of achieving the highest possible performance.

In a healthy view of strength training, you can leave out the last point because the search for muscle hypertrophy, typical of bodybuilders, is far from our goals. Therefore, we can identify three types of training, each of which corresponds to a type of strength that you want to train and, consequently, to a pattern of repetitions-number of sets-interval between the different series.

Remember that to define a training plan, the following variables must be defined for each exercise (i.e., for each machine in the gym or exercise with weights):

Repetition: it is the single gesture of weightlifting or athletic gesture that stresses the muscle or a district of the muscles. Generally, in