Chanel - Sweat is Magic, Work Out, Eat Well, Be Patient , Your Body Will Reward You

Sweat is Magic

Work Out, Eat Well, Be Patient

Your Body Will Reward You.

By

Chlo Chanel

THE MOST POPULAR FITNESS & WORKOUT ROUTINES, ALL IN ONE PLACE!

COPYRIGHT 2015

Copyright 2015 by Alexi Wiedemann

All rights reserved. No part of this book may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, without the prior written permission of the publisher.

Disclaimer

While every attempt has been made to provide information both accurate and effective, the author does not assume any responsibility for the accuracy or use/misuse of this information. All information posted on this book is the opinion of the author and is provided for educational purposes only. It is not to be construed as medical advice. Only a licensed medical doctor can legally offer medical advice.

This document is geared towards providing exact and reliable information in regards to the topic and issue covered. The publication is sold with the idea that the publisher is not required to render accounting, officially permitted, or otherwise, qualified services. If advice is necessary, legal or professional, a practiced individual in the profession should be ordered.

- From a Declaration of Principles which was accepted and approved equally by a Committee of the American Bar Association and a Committee of Publishers and Associations.

In no way is it legal to reproduce, duplicate, or transmit any part of this document in either electronic means or in printed format. Recording of this publication is strictly prohibited and any storage of this document is not allowed unless with written permission from the publisher. All rights reserved.

The idea, procedures and suggestions in this book are not intended as a substitute for consulting with your doctor and none of these formulations are meant to treat or diagnose any medical condition.

Other Books by Chlo

Table of Contents

Chapter One: The Science Behind Working Out

There is no quick easy way to the body you want... commit yourself now to your workout and get started.

~Tracy Anderson

Logic would indicate that the more energy you use, the more tired you will get. Its simple mathematics. Energy is used up when you are working out. However, working out can actually make you feel more energized. Think of your body as one giant chemical factory working away day and night.

Exercise gurus and fitness experts have long pondered this phenomenon. How can you feel more energized while you are using up energy? Their investigations centered around such questions as:

Why does working out make you more energized?

What are the best exercises to boost energy?

What foods eaten before and after a workout add energy and aid in muscle repair?

This is what they have discovered:

Researchers at The Mayo Clinic have learned that physical activity like working out delivers nutrients and oxygen to body tissues. This promotes cardiovascular efficiency. Boosting your heart and lungs provides more energy to the rest of your body. Hence, your bodys energy pot is not depleted by working out.

An article in Science Daily explains the science of working out this way: increases in energy-producing neurotransmitters like dopamine, norepinephrine, and serotonin occur in the brain during exercise conditions. These substances actually produce energy at the same time that energy is being expended on working out.

The WebMD website states that mitochondria, small organisms in our cells, work like tiny power plants producing energy. The more exercise you engage in, the more mitochondria your body produces. Working out creates more available energy for your body.

WebMD also notes that most of us are full of tense energy as a result of stress build-up. Working out transforms this tense energy into calm energy.

When you work out, you build muscle cells. Heres how it works: Satellite cells add more nuclei to muscle cells. Having more muscle cells contributes to muscle growth. Activating these cells is what allows some people to build those six packs we all admire, while others toil and sweat seemingly for nothing! Remember those aching muscles after a workout? Heres what happened. Those sore muscles are actually localized muscle damage. This damage stimulates the release of inflammation. Your immune system then activates satellite cells.

Its simple physics. To grow muscles, you need to put them under greater stress. You can do this by using gradually heavier weights in your workout.

That muscle burn during and after exercise is caused by metabolic stress. This stress causes muscles to enlarge.

Foods eaten before and after your workout can enhance the workout experience and aid in muscle repair.

Chapter Two: Characteristics of a Workout

The only bad workout is the one you didnt do.

1. A good workout program helps you achieve your fitness goals

Was your first reaction, Well, duh!? Let me explain. If youre looking to gain muscle mass, then a good workout program that helps you with aerobic endurance does not help you achieve your workout goals. Its a good program. But not for you.

Let me put this another way: If you want to go on a trip to Hawaii, getting on a plane to Toronto would be counterproductive to your travel goal.

Your workout program must be tailored to your goals. If you want to build muscle mass, the program you choose must help build lean muscle mass. If you wish to lose weight, your workout must help you shed fat. If youre aiming for increased flexibility, your program must help build agility.

Your first workout job is to list the goals you are trying to achieve. The next step is to make sure your workout program will help you achieve those goals.

2. Your workout program must produce measurable results .

How will you know if you are making progress if you have no way of measuring the results? How do you know that youve gotten stronger, leaner, or more flexible?

Feeling better or looking better are not measurable results. Most people forget about this important step. It is crucial that you see progress to the goal you have set for yourself! If you are not getting nearer to your goal, then you need to change something. If you have no way to measure your progress, how will you even know when you need to make changes? Youll just keep doing the same thing that did not produce measurable progress!

3. Your workout program needs to have progressive increases in intensity.

Heres what happens: If you continue to work out at the same intensity, your body adapts to it and gets lazy. No progress occurs. On the other hand, weve said it a thousand times already on this site, and well say it again: if you give your body a stimulus beyond the threshold of what it is used to, your body adapts to that stimulus. If the intensity levels dont change, your body will not adapt. Why would it bother? A successful workout program must increase intensity to show progress.

If the intensity is constant, over time, your body will eventually plateau out.

4. A good workout program makes allowances to minimize injury.

It is absolutely crucial that a successful workout program takes care to avoid injury wherever possible. Injuries impede your progress toward your workout goal. Any gains you have made will disappear while you are healing. Injuries are counterproductive. If your workout program requires squats or jumping lunges or bounces of the bar off your chest or bench presses or whatever, think about how and where injuries could occur, and take measures to avoid injury.