ByQu Coach - Workout and Diet Plan For Women for women, at home workout; Kruczek, Eric; dumbbells, exercise with; for women, bodyweight workout

Table of Contents

Who I Am, And How I Can Help You;

I am Eric (Coach ByQu) I have already helped dozens of people like you to achieve their fitness and life goals. I am a Personal Coach with 6 years of experience. Author of many books on fitness, self-improvement and finance. I am the founder of lifeproject5.0. I often say that balance in life is the key. If you take care of your body, mind, soul, relationships and finances, you will be fulfilled. But to do that, you have to build the right habits. We don't need more knowledge or motivation, we need to act and achieve our goals. As Steve Harvey said, "You have to jump." In every book I focus on working with your goal/dream/project, especially from a practical side, and a mental approach, because only what's in your head can stop or push you forward. This is the only way to improve and change your life. You can read 1000 books, but if you don't use this knowledge in practice, nothing will change...

To bring out the potential of the knowledge I have accumulated for you in this ebook, it is also worth having a version in the form of a book in which you will be able to set your goal, track the results of your diet and exercise, count calories and macros, and have quick access to important tips and tricks to solve problems that may arise in the process of weight loss. It is not a big amount, but it can pay off in the form of a beautiful body and satisfaction with the achieved goal.

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A Few Words About "LIFEPROJECT 5.0";

This book is one of the parts of Lifeproject5.0 that combines 5 important areas of life for each of us, from mind, soul, finances, relationships to body . At this point, there are 3 parts of the project, one of them you are holding in your hand. If you are interested in lifeproject5.0 and would like to understand what this is all about, I recommend you start with the book "LIFEPROJECT5.0".- Dreams, where the whole adventure begins. In the book I explain why each of us should make a list of 100 life dreams/goals and projects and make them all come true .

It's never too late for that. Of course, the book contains a space in which you will write down 100 of your life goals one by one according to the guide and then, thanks to the techniques described in details, you will achieve them. The book will help you to become a creator of your reality , and if you master the art of setting and achieving goals, nothing in your life will be the same anymore and life will gain new colours and experiences.

Another third part of the project is personal finances , in the book I describe from my own experience the methods of making money online, thanks to which I earn over $2,000 a month, maybe not a big amount, but it gives me a lot of satisfaction, and allows me to fulfill my passions, and have time for what I once did not have, but I really wanted.

How Will This Book Help You!;

This is not a position about motivation and theoretical improvement in body appearance, nor about a new diet that will make you look like Jen Selter in 2 weeks' time, or in case of men like Lazar Angelov. This book is like a navigation that will show you the fastest and safest way to your destination. Suppose you know which city you want to get to, but you do not know how to get there. Navigation will lead you to the goal. Your task is only to determine your destination, and focus on the road and follow the guidelines until you reach your target. The same goes for your goal, and whether you want to build muscles, lose weight, whatever, if you define your goal well, this book will become your navigation and your task will be to take the necessary actions that will lead you to the finish line. Of course, I don't know how old you are, where you start and where you go, but trust the navigation and sooner or later you will reach your destination.

Turn Your Body Into Burning Fat Machine ;

To effectively burn fat, shape body, build muslce whatever it is, you need to take care of two key elements that, if used regularly, will give the expected results. Your success depends on providing the right amount of energy in the form of food, as well as on well-chosen physical activity. You need to know that if you have an excess of accumulated fat on your stomach, thighs, waist or arms, and you want to burn it, you should eat below your daily calorie needs, and train regularly, preferably 3 to 4 times a week. And stick with that until you reach your goal.

Likewise, when you are very skinny and would like to take some muscle and shape it, the difference is that in this situation you should bet on excess calories, i.e. eat above your daily calorie requirement. A well and wisely defined calorie surplus will have a significant impact on underlining body shapes and its definition.

Let's say you're very skinny, so in your situation the first stage is to build (calorie surplus) in which your body will take shape, the second stage will be to reduce (cut off the amount of calories), which will reveal the muscles you've developed and give your body a beautiful outline. Then, in the third stage, you repeat the whole cycle, or eat according to your basic caloric demand - to maintain the effects of your work.

I recommend you to think long term, the best time to focus on is the next six months, during this time you can do wonders with your body, and bring it to a real effect Woow... And it is best to divide this six months into smaller 8/12 week stages.

The situation is similar for women who struggle with excess body fat , if you only have a few pounds of excess weight, you divide the cycles like in the first example, except that you start with a calorie deficit, hold on to it for 8 to 12 weeks, depending on your goal, and then you enter into a building that will tighten the skin and underline the body shape. If you are one of those women who has more pounds to reduce, say from 10 upwards, I would extend the reduction period in this example, even if it takes up to six months. Remember that time will pass anyway, and it's up to you how you use it. And somehow you have to, so I hope that if you're already reading this book, you want to take it seriously and just show yourself that you're able to take the potential out of your body, and achieve your goal.

An important point you may not have known about - to burn a kilogram of fat, your body needs to burn about 7000 kcal. That is why it is so important to create a calorie deficit, by eating below the daily calorie intake, and/or by physical activity. Assuming that your daily requirement is 2000 calories, by cutting calories by 20% you create a deficit of 400 calories, in a week's total, this gives us 2800 calories, in combination with physical activity, suppose 4 times a week where we burn about 500 calories during each training session, we are able to reduce, 0.75 to 1 kg of fat per week. This is a very good result, of course you can cut calories lower, and lose weight faster, but I do not recommend losing more than a kilo a week. Too long on a low calorie deficit, can disrupt your metabolism, which over time can drastically slow down your progress and even lead to the so-called yoyo effect. So be like a marathon runner, not a sprinter.

Reset Your Mind

Being on a diet, especially the weight reducing one, besides the physical load, the mind is also overloaded to a considerable extent. Sticking to certain restrictions and limitations for a longer period of time may affect its functioning to a greater or lesser degree. A stressed mind usually manifests itself in the form of being tired during the day, and through tension and stress. Long-term stress and lack of energy, often leads to broken dietary assumptions, and a return to old habits, I mean mainly eating sweets, and consuming large amounts of food and highly processed products, often devoid of vitamins and minerals, which are the main factors leading to overweight.