Charles Maldonado - Strength Training For Fat Loss: Workouts, Exercises and Diet Tips For Effective Weight Loss

Strength Training For Fat Loss: Workouts, Exercises and Diet Tips For Effective Weight Loss By Charles Maldonado Table of Contents Strength Training For Fat Loss: Workouts, Exercises and Diet Tips For Effective Weight Loss By Charles Maldonado Copyright 2015 Charles Maldonado Reproduction or translation of any part of this work beyond that permitted by section 107 or 108 of the 1976 United States Copyright Act without permission of the copyright owner is unlawful. Requests for permission or further information should be addressed to the author. This publication is designed to provide accurate and authoritative information in regard to the subject matter covered. This work is sold with the understanding that the publisher is not engaged in rendering legal, accounting, or other professional services. If legal advice or other expert assistance is required, the services of a competent professional person should be sought. First Published, 2015 Printed in the United States of America

Strength training is being done to enhance metabolic rate, overall body shape, and of course it has weight loss benefits.

When people engage in strength training exercises, its not just about pushing your body to the limit and lifting weight, but its also about changing the diet, lifestyle, routine, weekly goal, and determination to achieve a better body. For some people who dont have any idea about strength training, they cannot be blamed for having some common misconception about strength training and thats what this book is for. They will be informed about the principles of strength training to lose fat, what foods they should eat, what strength training exercises they can do, how many days are required to achieve the best results, how training days should look like, and what kind of training plan needs to be followed. Having a training plan helps the person not to get confused about what to do the next day and how long they should train. All of the facts found in this book are based on research and it has been proven to be effective for strength training. If you are currently doing any kind of exercise, you will be able to compare what makes strength training different when you try to do the exercises for strength training, but you must be assisted by a trainer when doing them so you can have more support and you can be told if you are doing it correctly or not especially when it comes to proper form because that can affect the effectiveness of the workout.

If you decide to start strength training, you need to stay focused and dedicated because it requires hard work and self-discipline. There are some foods that you need to cut back on or stop eating completely especially if its bad for your health. You need to be in good condition when performing exercises so that you will be able to execute them well and have the results that you really want. After you have read this book, you will know where to start, what to do, and better understand the principles behind strength training.

Start with your meals You need to change the way you eat because if you are used to eating excessive amounts of food that will greatly affect the results of your strength training and also your overall health.

In any exercise or workout regimen, this is very important this can principle can be applied to any of them. You can imagine dividing your plate into four parts one part should be for the lean protein, another part for the healthy carbohydrates like whole grain bread and brown rice, and fill up the 2 remaining parts with vegetables. Get on your feet Do not make sudden changes in your workout routine because it can cause injury, soreness, and you will become overwhelmed. What you must do is to walk more every day which is already a form of light cardio and will help burn a few extra calories in a day to help you with the results. Workouts dont have to be hard for you to see the results and little activities add up over time so you can get the results that you desire. Lift more Lifting weights added into your routine will be good for your overall health.

Your metabolic rate will increase, and you will burn more calories every day. You will also have the benefit of gaining better looking muscles that are toned and more defined. Eat protein and carbohydrates before your workout and after your workout for recovery. You will see results better because you allow your body to recover. Your snacks should be more protein-based You will surely get hungry from time to time and avoid snacks that are high in sugar, fat, and carbohydrates which can affect the results that you want to get. A cereal bar is a common choice, but it does not really contain any of the important components that you need which will only lead you to eat more, but without getting the nutrients that you really need.

You need to pick snacks that are packed with protein because it benefits your metabolism and overall fat loss. Get enough sleep You should be getting enough sleep because lack of sleep leaves you with more food cravings and you will have the tendency to just eat what you can grab regardless if its healthy or not. Lack of sleep also affects the way you perform workouts and your condition while exercising will also not be good.

Eggs- Aside from the high protein content of eggs which is 7g, the yolk has the most nutrients because 3.5 g of protein is in there, you will also be getting vitamins a, d, e, and the cholesterol you need to so that your testosterone levels will increase. Fish oil This helps in reducing inflammation of the skin and joints. Fish oil This helps in reducing inflammation of the skin and joints.

This will also make your body become lower and the level of your testosterone will increase. The body needs 9000 mg of DHA in a day which you can get from fish oil supplement. Wild salmon This is a very good source of omega-3 fats which is important for the health and it is good for the heart. You will get 20 g of omega-3 for every 100 g of wild salmon. Berries These contain a lot of antioxidants especially raspberries. Antioxidants are good for helping prevent cancer, diseases in the eyes and heart.

It is also good to eat fresh berries with oatmeal. Yogurt This contains bacteria that are good for your gastrointestinal health. You need to get the plain yogurt because yogurts being sold in stores that have fruits contain a lot of sugar. You can also eat this with flax seeds and berries. Extra virgin olive oil This contains 70% of the monounsaturated fat that helps your body against cancer and heart diseases. Broccoli This has phytochemicals that fights against cancer and it has anti-estrogenic indoles.

High-soluble fiber can also be found in broccoli which helps you to lose weight. Other great vegetables are kale, cauliflower, cabbage, and bok choy. Spinach This is an alkaline food that prevents bone and muscle loss. It can also protect you against cancer and heart diseases because it contains a lot of nutrients. Turkey Turkey only contains almost 0g of saturated fat this is even better than lesser than the most lean beef which has 4.5 g of saturated fat. Quinoa This is rich in fiber and protein and it is considered to be a super grain.

It contains more fiber compared to oats and rice. You can eat this with spinach and meat. Oats - This helps in reducing cholesterol, and it contains a lot of soluble fiber. You can add this to shakes you drink after your workout. Tomatoes It is known to have a high level of lycopene which helps fight against cancer. Oranges This contains vitamin c that battles against diseases, magnesium for high blood pressure prevention, beta-carotene, and anti-oxidants.

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