Lose Weight Permanently Without Dieting - PDF eBook Free Download

1
(No Transcript)
2
Cardio Workouts
How To Lose Weight And Keep Fat Off Forever
Without Strict Diet How many times have you
heard a friend say, I am on a diet? Then what
happens is your friend would lose some weight for
a while before putting them all back on
again. Ill bet you have also seen someone say
that Cardio is the best for losing weight. This
person would then religiously pound the treadmill
but results are agonizingly slow. Soon, he gives
up and gains back all the weight he had lost, and
sometimes even gaining some extra kilos! Ah, so
you thought youve finally found the answer to
permanent weight loss. You went on a strict diet
and ran your heart out. You dropped kilos real
quickly. But somehow, something is wrong when
you look into the mirror in your birthday suit.
Yes you have lost some weight, but somehow your
body shape isnt as flattering as you would like
it to be. And then suddenly, you hit a
plateau. No matter how strict your diet and
cardio workouts are, your weight just simply
refuses to drop any further. Then horrors of
horrors, you actually start to gain some weight!
You get disillusioned because with the
unrewarding program and soon you succumb to
guilt food more often, and the weight comes
right back up once again. The program fails and
you blame it on your bad genes. Why???
3
Lose Weight
Heres why. Firstly, take a good look at the
title of this article. Its to Fend Off Fats
and not lose weight. My point is, by merely
losing weight, you will also lose some muscle
mass in the process. By losing muscles, you will
lose body tone and thus your metabolism rate for
burning calories will slow down. Therefore, you
have got to build muscles while losing fats. You
may even gain some weight because muscles are
heavier than fats.To lose fats and keep them off
permanently, you have to combine healthy eating
habits, incorporate cardio exercises and lift
weights to build muscles. For every kg of muscles
you pack, you will burn an extra 70-100 calories
per day even without doing anything. Can you
imagine the benefits of building up 5kg of extra
muscles? You will be burning 350 to 500 extra
calories a day even if you just laze around.
Youll be burning a Big Mac everyday! To further
illustrate my point, 1 kg about 7,700 calories,
thus if you burn 500 calories a day because of
the extra muscles you have, you will be burning
off about 1 kg every 2 weeks simply because of
your higher metabolism rate! Youll also look
good, healthy and well-toned too! Is it any
wonder why body builders eat so much but do not
put on fat as easily? Everyone knows that
intensive cardio and strict diets cause you to
lose muscle mass along with fats. So while you
will lose some weight at the beginning, you will
look like, well, just a smaller version of you
without any muscle tone. Thats not what we want
is it?So, as you lose more and more muscles, your
metabolism begins to slow down. On top of that,
your body will start conserving fats and eat
your muscles for energy because it is reacting
to your strict diet. What happens then is that
you will hit a plateau and no matter what you do,
you will not reduce anymore weight and your fats
will start creeping up again. This, in a
nutshell, is the yo-yo dieting effect that we
hear so much about.
4
Excercises
Losing fats is simple. And notice that I said
simple but did not say that it is easy. My
pointers will be simple to understand, but the
execution will take determination and discipline
on your part. It is a lifestyle change to keep
the fats off permanently and you will be glad you
did because you will get used to the changes in
only a few weeks. By then, it will become a
cultivated habit for you, especially when you are
rewarded with a fitter, healthier, hunkier you,
together with a glowing complexion to boot! Here
is how you do it. Simply, losing fats just means
you must burn more calories than you consume.
Period. Lift weights with compound exercises
Forget those puny biceps curls and tricep push
downs. Go for big muscle groups like legs, back
and chest routines. Why? Because you are working
with bigger parts with more mass, and that means
more body parts are working, translating into
more calories being expended. If you are fit, do
giant sets (4 or more exercises or sets with no
rest in between sets or exercises). Heres an
example. Do only one set of each exercise with no
rest in between the exercises. Choose a weight of
about 60-70 of what you normally lift and go
for at least 25 reps. Do more if you can or until
your muscles are fatigued, then stop. Leave the
gym. The whole routine should not take you more
than 40 minutes. After thoroughly warming up,
start with squats, then dip, bench press, barbell
row and military press. Sounds simple? Not so.
You will be huffing, puffing and sweating
profusely. What is achieved? You will have
combined a cardio workout with a lifting workout
and your metabolism will burn for the next
several hours. Do this 3 times a week with at
least a days rest in between lifting
days. After 4-8 weeks, change the sequence of
the exercises. So if you usually squat first,
then squat last. Then after another 4-8 weeks,
change some of the exercises, like substituting
squats with dead lift, or bar bell rows with lat
pull down. This is to shock your muscles so that
they continue to adapt and grow.
5
Diet For cardio, go for a run first thing
in the morning before breakfast. If you
are jogging at normal speed, sustain the jog
for at least 45 minutes. If you are running at
65 to 80 of your maximum heart rate (you will
be panting and unable to sing or complete a
sentence while running), then 20- 30 minutes
will be enough. Anything more than that
may cause muscle break down. You may
intersperse the speed with slower jogs in between
to catch your breath. Do these 5-6 times a
week. Eating habits? Just eat less of what you
normally eat. For example if you have 2 slices of
bread with 2 eggs in the morning, now take just
one slice and an egg. Just eat half of what you
eat but eat more regularly. Have 5 to 6 meals a
day if you can. This is to feed your body
frequently so that it will not go into
starvation mode and start to conserve fats.
At the same time, it will boost
metabolism because your body burns calories
while digesting the food. Chuck away all
soft drinks, sugared drinks and stop adding
sugar into your coffee and tea. Just by
abstaining from sugary drinks, you may already
have gotten rid yourself of 200 calories
per day. Drink plenty of water instead and
double the amount if you can. Oh, by the way, all
work and no play makes Jack a dull (and very
tired) boy. Do choose a day to relax a week. No
exercise on that day. Indulge in your favorite
food if you must. Hey, pat yourself on the back
and reward yourself for passing another grueling
week. After all, your body needs to recover
too. As you reach your fat loss goals and you are
happy with your muscular development, you can
then take things a little easier. Hit the gym
less frequently, have shorter runs and even
relax a little in your diet. Because of your
greater musculature, your body is now a
fat-burning machine. You have earned that
luxury. Simple? Sure. But do you have the
determination enough to lose those fats and
keep them off permanently? Who said you must
go on a strict diet to lose weight and keep the
fat off forever? Its your call folks!
6
THANK YOU !!! FREE KETO BOOK FOR YOU !!! FREE
BOOK - WOULD YOU LIKE TO KNOW EXACTLY WHAT TO EAT
TO LOSE FAT AND GET HEALTHY WITHOUT GIVING UP
YOUR FAVORITE FOODS OR STARVING YOURSELF? - CLICK
HERE TO KNOW gtgt