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    FITNESS and ADVICE 2017
    FITNESS and ADVICE 2017
    FITNESS and ADVICE 2017
    Ebook96 pages1 hour

    FITNESS and ADVICE 2017

    By Lucas Graham

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    About this ebook

    Key to begin a Fitness Life

    You want and have decided to change your habits for healthier ones. To live a fitness life until now seemed only for the famous, but the ones that are encouraged to are increasing. To know which is the best way to do fit without failure in the attempt.
    One thing at a time.

    It is too overwhelming to change everything you have been doing daily. Even though many people set the goal of being healthier and in the beginning motivation helps them, a few weeks later to surest thing is that fatigue makes them deal with the idea.

    Due to this, the way is to make adjustments in your routine per week. For example, in the dietary habits, the goal for the first week can be to intake more water, for the second to maintain the water and diminish sugary drinks, alcohol and flours.  Whilst for the third one you can start diminishing the proportions of the plate and to have 5 meals a day.

    LanguageEnglish
    PublisherLucas Graham
    Release dateNov 22, 2017
    ISBN9781507192696
    FITNESS and ADVICE 2017

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      Book preview

      FITNESS and ADVICE 2017 - Lucas Graham

      Original Title

      FITNESS

      AND ADVICE: 2017

      Author Lucas Graham

      Year of Publication: January 2017

      All rights reserved©

      All rights reserved. Published in Spain by Lucas Graham. First Edition.

      This publication cannot be reproduced, transmitted or sold, in its entirety or in part, in any way, without prior written permission by the author. The only exception is if you would like to quote a small fragment of the book to make a review or critique of the same.

      The author assumes no liability for the use that can be made of the content of this book. The reader is the sole responsible for its actions.

      INDEX

      Fitness Food4

      Improve your muscle tone, increase your metabolism6

      Key to begin a Fitness Life9

      Advice to achieve a flat stomach11

      Fitness tendencies13

      Tricks to lose fat on the legs14

      How to avoid aching muscles16

      Tricks to lose weight18

      Food products that you should avoid if you want a good six pack20

      Improve your health taking rooibos21

      Why eat avocado is good for your health?23

      Reduce volume and lose weight: Fluid retention25

      How to take Chía to increase muscle mass28

      Applications to exercise at home29

      Green foods: ideal and necessary in your organism31

      Vegetable Power33

      Fitness gadgets for your training35

      Antiflabbiness plan, arms, glutes and thighs37

      Diets and tips for your bikini goal39

      Drink to lose weight41

      Combat the Fluid Retention43

      Drinks to Increase Muscle Mass44

      Add foods rich in fibre to your diet46

      Burn fat and tone your body with the Pole dance fitness47

      Be strict in fitness and take it seriously49

      Maintain your ideal weight and avoid the rebound effect50

      Fitness and music go hand in hand52

      Reasons to Increase Muscle Mass53

      ¿Is it true that if you run you lose Muscle?55

      Your abs uncovered57

      Fitness food

      Having a healthy diet will impact in a positive way your health. Fitness food refers to a nutrition that responds to all the nutrients we really require to achieve goals, among them, strengthen, tone up, lose weight or create muscle mass.

      But there are a few tricks that accompany a fitness food plan and that you can take advantage of:

      Take care of the hidden calories:

      To go with the option of salads is very frequent, but many times, the sauces for its preparation are full of sugar, salt and fat. The salad dressings for salads, are one of the preparations that have more hidden calories, so it is advisable to ask for sauces in separate so that one can chose how much to pour.

      Consume a lot of water

      Keeping hydrated will help you not feel anxiety and to have more urges to pick fitness food. Another of the virtues of water is that it assists in the transport of all substances within the body. To consume more water add squeezes of lemon or orange, this will give it a refreshing and appealing touch.

      Also use peels not only of lemon, but also of pineapple. In addition, tea and herbal infusions are an excellent option. The best thing is that you can take them cold or warm and there is a giant variety of flavours: with cinnamon, chamomile or mint, we propose these options:

      WATER FIT

      Add your fruits in pieces to the water.

      Let it rest in the fridge for no more than 24 hours.

      We can use: lemon, cucumber, mint and spearmint, oranges, apple, cranberries, strawberries or raspberry...

      Add cucumber, the cucumber has some anti-inflammatory properties that assist in the blood circulation, eliminates toxins and is antioxidant. If you do not like cucumber you can replace it with fruits. You can also add spearmint which facilitates digestion and relieves gas. Orange and lemon have large quantities of vitamin C and they will help you to eliminate the excess of liquids and to lose weight.

      Reduce the portions

      A balanced diet includes the consumption of proteins, carbohydrates, vegetables and fruits. But, many forget that it is essential to reduce the portions of consumption and increase the number of times that you eat at day. If you do it correctly, you do not have to starve. It is the way to control insulin, the hormone that in high levels makes us accumulate more fat in the abdomen.

      To obtain greater success with this, eat slower, limit the distractions while you eat and use a dish that will help you serve less. If you are used to consume something sweet after the main meal, break this habit, taking a decaffeinated coffee or tea after eating, include in your menu healthy fat like dried fruits, avocado... ultimately good fat (always in the recommended or adequate measure to your diet and course).

      Train Regularly

      The adequate way to obtain good results from a fitness diet depends in great part of the practice of physical activity. Know which way exercise helps us to have a healthy and beneficial digestion.

      - Strengthen our muscles

      When we exercise the abdomen muscles strengthen which allows the intestine to stimulate and move the food in a correct way via the digestive system.

      - Controls the appetite

      When we train there are endorphins being produced that tell your body do not eat in excess. So, to exercise will control the size of the portions that you consume.

      - Speeds up metabolism

      When we exercise the metabolism regulates itself and causes a good digestion.

      For the

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