Marco Guerrero [Guerrero - Health and Fitness: 21 Simple Tips to Burn Fat, Get Stronger, and Increase Energy: Weight Loss, Strength, and Energy Boosting Techniques (Mind and Body)

Health and Fitness :

21 Simple T ip s to Burn F at, Get Stronger , and Increase Energy

Health and fitness...Is that a phrase that fills you with fear? Or excitement and hope for a better body? This book covers every aspect of health and fitness that you could possibly want to know about. You could be looking for ways to jumpstart weight loss. You could be trying to build up muscle and get a more toned physique. You could want to improve your general fitness and to build up your body to have more energy. You might want to significantly cut your body fat percentage. You might want to be stronger, or faster. Whatever you are looking for, it i s never too late to get the body that you deserve.

Lets face it; we all have different physical demands and challenges at different stages of our lives. Your bodys capacity to burn fat can significantly slow down as you age. You may also start to feel like youre not as strong as you used to be, or you could even lose interest in physical activities because you just dont have the energy any more. Consequently you might experience a lower mood and less vitality, neither of which are positive feelings. Whether you are younger or older, if youre currently at that stage where you want to improve both your physical and emotional well-being, then this book is where you take your first step.

This book, with its 21 entirely practical and scientifically proven tips, aims to teach you how to get your life back on track using only the most natural means possible. From burning more fat faster to developing your body for strength and energy through the perfect workout regime for you, this book is packed with easy to understand information on how you can improve your lifestyle.

Do you want to lose those extra pounds and extra body fat?

Do you want to build strength?

Do you want to improve your daily energy levels?

More importantly Do you want to safeguard your health in the long and short term?

Well then this book is for you!

This book contains proven tips and strategies that will help you achieve an outstanding health and fitness level.

However, this book is no magic. Reading this book alone will not help you reach your potential. I strongly encourage you to not only read my book, but to also take action and apply the strategies I teach you, into your life.

Once you start applying the tips and strategies, you will see amazing results!

Now, if you are ready to commit and put in this extra effort, then you are ready to start reading this book

Lets jump in!

Table of Contents

Many people think that doing aerobic exercise is enough to burn fat, but the truth is, the type of exercise that you do is just as important as the time when you do it. Doing a 30-minute session of moderate intensity exercise in the afternoon will not burn as much fat as a 30-minute session done first thing in the morning, before you take breakfast.

Exercising on an empty stomach takes advantage of the fact that the body doesnt have immediate glycogen levels to burn for fuel. What it burns instead is your stored fat which it uses to sustain the workout. If you wait until after breakfast to work out, your body will make use of the fuel from your last meal and just store unused calories into fat. This is a situation that you should avoid if your main fitness goal is to burn stored fat.

A recent study that looked into the optimum way to exercise to burn fat turned up some exciting results. It tested two groups of people, one where everyone ate breakfast and one where they had not eaten since the night before. Body groups then exercised and the results were analyzed. They clearly showed that people who exercised on an empty stomach before breakfast burned up to an incredible 20 per cent more body fat than the people who ate breakfast. Worth remembering when you are serious about getting rid of body fat!

Exercising in the morning can also put you in a great mood and encourage your body to wake up all its vital systems properly. Also, it has been proven that by exercising in the morning you are more likely stick to it. After all, it is easier to enjoy some time and peace to do your exercise before the day gets too busy and the many distractions start competing for your attention. Another great thing about doing your workouts in the morning is that youll be over and done with it before you even get started with your day. By the time you have your breakfast, youre already done with it!

Make exercise a good daily habit by picking something you generally enjoy that will get you out of breath and your heart beating faster. Some recommended cardio exercise options, which take just 30 minutes include:

Running or jogging (5 mph) = 295 calories

Bicycling (10 mph or more) = 195 calories

Swimming (slow freestyle) = 255 calories

Aerobics = 240 calories

Basketball = 220 calories

Walking fast (3.5 miles mph) = 140 calories

Biking (less than 10 mph) = 145 calories

Dancing = 165 calories

Another benefit to getting a good morning sweat on is that it instantly puts you in the zone, allowing you to be energetic for the day ahead. That is more than just a psychological benefit. Studies have shown that exercise raises your metabolic rate, which also remains higher than normal after you have stopped exercising. So, if you go for a morning jog, for example, you will be burning more calories when youve finished than if you had done no jogging at all. If you exercise in the evening before bed, you lose this benefit as the metabolic rate slows down again when you sleep.

Also, it has been proven that exercise in the morning can ultimately help you sleep better. One major study of overweight women showed that those who carried on regular with consistent morning exercise, for approximately four hours a week, slept better than those who did less exercise. Also, people who exercised in the evening were found to experience even greater trouble falling asleep than they would have if they had done no exercise at all. Not only was their body more pumped up and too excited to easily relax, their minds were more alert too, so they c ould not switch off. While this is a great benefit when you have a busy day ahead, it is not exactly what you want when you are trying to go to bed.

This is an important tip to consider, because there is a definite connection between sleep and weight loss. Poor quality or insufficient sleep affects the hormones that control appetite. We look into the benefits of sleep more in Tip #8.

So, exercise early and enjoy burning far more calories and sleeping much better as a result. Not only will you feel fantastic during the day, but you will be doing your body a real favor as you improve the extent to which you can successfully lose weight or keep it off for good.

(DO WEIGHT TRAINING TO LOSE FAT)

Many people make the mistake of relying solely on cardio exercises to lose fat. But did you know that the better way to shed those extra pounds is to build muscle instead?

This is a key factor when it comes to changing your body shape for the better. When you build muscle through weight training exercises, you dont just make your body stronger, it also results in significantly faster fat loss. Muscle uses fat as fuel and therefore the more muscle that a body has, the more efficient it is at burning fat.

Muscle tissue burns far more calories - even when you're simply resting - than body fat. When you look at the difference biologically, 10 pounds of muscle would burn 50 calories in a day spent at rest, while 10 pounds of fat would burn just 20 calories. This confirms what we instinctively feel to be true more muscular bodies work better all around and help to keep the fat storage at bay.