GET

SHREDDED
WITH
BODYWEIGHT
EXERCISES

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 Table of Contents

INTRODUCTION ............................................................................................................................... 3
IMPORTANCE OF KEEPING FIT ........................................................................................................ 5
HOW TO GET FIT WITH EXERCISES.................................................................................................. 7
IMPORTANCE OF DOING FITNESS EXERCISES ............................................................................... 11
WAYS TO FIT EXERCISES INTO YOUR BUSY SCHEDULE ................................................................. 13
FITNESS EXERCISE PROGRAM FOR BEGINNERS ............................................................................ 17
HEALTHY DIETING FOR FITNESS .................................................................................................... 20
GREAT FOODS TO HELP YOU GET FIT AND HEALTHY .................................................................... 23
HEALTHY RECIPES FOR FITNESS .................................................................................................... 28
CONCLUSION ................................................................................................................................. 33

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 INTRODUCTION

Fitn i a big thing th d as vr person in th wrld wnt to get a fittr nd

better bd thrugh an xri rutin whih promises to yield highr results, ft and
ur.

Funtinl xri are nidrd to be a mjr trnd among th most ulr mthd
f workout rgimn td nd are followed b xri lovers who want to d t-hm
xri whih giv gd and urir results.

Th uniqueness f funtinl xri lies in th fact tht it invlv xri whih

inrrt a numbr f mvmnt nd workout different gru f mul in a ingl
ttmt. These xri are nt dndnt on gm mhin in any w and follow
ttrn f mvmnt that br l resemblance t ur dil tiviti and moves.

Th xri are rmmndd b trainers and physiotherapists fr trining the bd

fftivl nd nbling it to rfrm rgulr tiviti with ease nd withut tr.

Dtr nd therapists trngl dvt functional xri t get back to nrml

liftl ftr a surgery or injur. It n l b fllwd b hlth individul wh want
to develop overall bd trngth nd bttr muscle rfrmn.

Bodyweight xri regimens hv brilliant funtinl xri intgrtd into the

routine whih trgt t dvl timum trngth nd flxibilit in the hrtt tim
rid.

A basic funtinl xri regimen i built rund m bi movements whih th bd

g thrugh, consciously or unconsciously in it daily routine, namely, pushing, ulling,
squatting, bending, lunging r twiting.

Th bi mvmnt hv bn lvrl intgrtd int a host f xri ttrn

which fllw thi md and intgrtd into workout rituals whih r trgtd twrd
ft burning, muscle building, mtbli bting nd overall body fitn imrvmnt.

Thi is wrful nugh t bring u a rwrding bd building package of mul tning,

improved bd rdintin, nhnd bln nd overall flxibilit.

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It d nt require xniv gm machinery t b rfrmd nd some iml nd bi
tl lik bl mhin, xri balls, dumbbells, bln disks nd resistance bands
are enough t gt you trtd.

When you d this, l rmmbr that although a machine free xri routine, thi i
nt to b underestimated t n level nd not performed withut rr infrmtin.
Browse the net for dut training and knowledge before u try ut thi highl
wrful nd hugely fftiv t f exercises at home.

The firt bviu bnfit f funtinl xri i that it n b rfrmd at home r

work, nwhr, without tking tim ff t viit a gm or a health lub. Vr littl
uimnt is ndd fr it, whih i t nthr fthr in it .

Apart from building u ur bd trngth nd toning ur muscles it l nhn your

bilit to rfrm dil funtin and rgulr chores with ease nd utmt flxibilit.
Since thi md f xri targets diffrnt mul groups t the m time, it n be a
great tin if you are rd fr tim.

It ut dwn n wrkut tim nd t hl u to burn mr lri thn uul. Tht

bviul mn weight l and body fitn in a ftr nd quicker way,

Discover rt nd strategies to gtting shredded with bdwight exercises nd hlth

diet in this AWESOME EBOOK. Just tr it ut and th mlimnt coming ur w
in bundles.

LETS GET STARTED!

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 CHAPTER 1

IMPORTANCE OF KEEPING FIT

People who are hill mr tiv usually tend to boast but hw thir mul are
'rid' nd ftn indulg in 'gm tlk' with thr llgu wh go to th gym.

Pl who hv home fitn equipment usually k bragging about hw their fitn

mhin i better than th conventional machines tht th gyms hv nd about hw th
gt t d diffrnt exercise rutin n n ingl mhin.

Even if you with on the tlviin, u start seeing mmril about fd rdut
tht say 'for a healthy u' or 't fit fr life'. If u swap hnnl, u rtmn
tlking about thir fitn rgim, lb n thir gym activities nd wight l nd nw
vn some common people giving ut ttimnil n rtin fitness rdut.

Th wrld rund you i literally flding with 'fitness-oriented' mg. But why is it
tht fitn i givn so muh imrtn?

Many people wuld tht fitn just gives u tht grt start vr morning tht u
lw needed; while m may say tht fitn k u w frm illn. In fact,

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thr are a huge munt of rn why fitn n benefit u. Here r m int tht
give you n id but why fitn nd xriing is gd fr u.

Why i fitn gd fr you?

1. Ding rgulr xri n keep u active nd your hrt rt t a normal . Thi

may reduce th risks f hlth rblm such as high bld pressure, bit, rthriti
nd thr health issues. Yu can l vid heart ttk nd cardiovascular rblm if
you r hill tiv.

2. If u have a bd eating hbit and usually take-in a lt f lri, an xri can hl

you l wight il. If u l wight, u n stay w frm diffrnt health-related
rblm uh as dibt, hltrl, rthriti, heart rblm nd hypertension.

3. If u xri rgulrl, u n mintin a hlth wight nd this n mk u fresh

nd hrgd-u every day. You can gt a bttr tur and feel confident if u r fit. If
you are underweight, overweight r obese, you may feel problems in socializing nd
mixing with your peer gru and thi n b lvd by achieving fitn.

4. If u remain hill inactive fr a lng time, ur bd' metabolic rt m slow

down. The metabolic rt of your body i th rt t whih ur bd nvrt calories
int nrg, whih i then used b your body t function rrl.

If ur mtblim gt slow, u m gin a lt f weight nd tnd at a risk f hlth

rblm tht r associated t bit.

Mn l hv tim ntrint and nnt travel vrd to th gym nd thn back

hm. Many l vn find it very bring t go t th gm. If u do nt lik going t
the gm, u n bu a i f hm fitness equipment nd t fit t ur hm, t your
wn nvnin.

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 CHAPTER 2

HOW TO GET FIT WITH EXERCISES

With a lt of l bming mr lf-niu well concerned about personal

fitness, gm mmbrhi, enrollment in yoga l nd ubritin t ditr ln
have krktd during the t fw r. All r imd t help l become mr
nd mr fit, healthier nd lead hir, more active nd hlth lives.

Nw thr r a lt f different fitn xri tht u n take your pick from. I will
diu h trining exercises t better giv you an id on wht kind f fitn exercise
wuld wrk bt for u:

Resistance trining xri hl a rn to tughn u and b bl t rt fr him

r herself a ln, tut nd vrll tnd u bd. Thi ruir a rn to u free wight
in training t build u strength and ndurn.

Strthing Exercises hl t extend your limbs and wll ur mul t thir

mximum ibl lngth. Strthing xri help to ln u u nd i most
rfrrd wrm u xri bfr a wrk ut or gym session.

Aerobic xri on th thr hand help u t hv an lvtd hrt rt vr a

sustainable tim period. Thi hl u get an imrvd rdivulr tm b
exercising rr brthing techniques nd i mr preferred to be done within a gru.
It promotes mul tning wll hling u keep a hlth heart and lung.

At firt, u may fl in nd fl r ll vr due to th exertion f your muscles and

because your body is rbuilding itself. Th nxt tim u go to ur gm again, u r
ging t b bttr rrd t tackle ur hard rd towards overall fitness.

Rgulr xri will produce ftr nd more positive results so u have t b ur you
r ging t b diilind enough t mintin ur routine and regimen. Rult will
m. Consistency nd tin as wll as hard wrk will pay off.

D nt vr xrt urlf hwvr, as this m lead t much biggr rblm. If u fl

tht your mul r t r from vr trining r if a ifi rutin brings a lt of

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in that u nnt manage, tr withing to a much lightr t f wrk ut nd trt
frm thr. Othrwi, u may b jut doing mthing wrng. K in mind that it i
imrtnt to ln u b ding wrm u exercises first.

These kind f workouts have bm vr ulr over th past decade bu they are
fr more fftiv t providing a ttl bd workout than trditinl rutin, thanks t a
uniu combination of mul nditining and rbi xri. Hr r ix basic bd
fitn xri tht, whn mbind int n rutin, will rll kick your bkid:

Exri 1 - Mountain Climbers

T rfrm muntin limbr, u'll wnt t trt in a tndrd uh-u itin, where
ur hands r directly bnth ur huldr. Nw bring one lg forward bnth you
until it's at a 90 dgr angle (lik u'r performing a lung) whil keeping ur other
lg xtndd behind u. Altrnt thi movement with h lg uikl possible fr
30 t 60 nd.

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Exri 2 - Bur

To rfrm burpees, trt ut standing then uikl crouch dwn, ntill into a ball
and l your hnd on th floor, right below your shoulders. Frm thi itin, uikl
snap ur legs ut bhind u t um a standard lnk r push-up position.

Then draw ur lg back underneath u jut quickly int a crouch and l int the
air as high as ibl. As n u lnd back n your ft, that's considered t b n
bur. Rt many times ibl in 30 t 60 seconds. Try thi n fr ur.
Burpees will kik ur butt hrd.

Exri 3 - Sid Kik t Pli

This n is mr hllnging. Start ut with your ft ld lightl mr thn shoulder-

width rt. Your hands should b ut in front f ur f, elbows bnt nd ur lg
should be turnd out lightl at th hip, with ur kn l bnt.

Nw trnfr your wight t ur right ft and l ur left bid it, then uikl hift
ur wight bk t th lft ft whil rtting your right lg t the hi nd kiking out t
hip hight. A soon ur right leg returns to it original itin, repeat th kik again
fr a total of 10 to 15 reps, then ltrnt to th thr lg.

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Exercise 4 - Puh-u

To rfrm a li uh-u, start ut b ling n your stomach nd ling your hnd

bnth your huldr. Exhl whil lifting urlf u and inhl ur lower urlf
back down to within 4 inh of the grund. Mk ur tht u'r ngging your core
muscles tht you maintain ur frm nd dn't trt gging. Repeat 10 t 15 tim.

Exercise 5 - Kn Reapers

To rfrm kn rr, trt out in a basic lung position with n leg frwrd, kn
bent t a 90 degree angle and th thr leg xtndd bhind you. Yur rm huld also
b xtndd up nr your hd nd within ight.

Nw contract ur r mul while pulling your extended lg in twrd your ht

nd bring your rm down, lbw bnt t touch ur kn. Rt thi 15 to 20 tim
while king ur r muscles tivtd thn with t the other id.

Exercise 6 - Sht th H

To rfrm thi xri, you'll wnt t trt in a tnding position with ur knees
slightly bent nd your rm hnging down b ur id. Nw jum as high ibl
and reach ur rm up above u.

Whn you lnd, llw ur mmntum t rr you dwn into a crouch where u touch
th ground nd intntl ring bk u int the nxt jum. Repeat as mn times
ibl for 30 t 60 nd
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 CHAPTER 3

IMPORTANCE OF DOING FITNESS EXERCISES

Many l, even l in th fitn indutr, are confused but fitn. It i nt the

w u lk, r how big ur mul are. Fitness i but rfrmn. (And if u
rll wnt t get int it, fitn is rll but survival.)

And n of th areas many xrir nd th mt wrk i mving thir own bodyweight.

Strength, power, ndurn, balance, gilit, coordination, flxibilit, speed, accuracy
nd mental toughness n all b imrvd with bodyweight exercises. So bdwight
trining i an imrtnt nd nr tl fitn improvement.

Bodyweight Exercises Burn Ft

H, w could ll tnd to hd a few und (myself inludd). And th truth i, you don't
nd n fancy uimnt t do so. A a mttr f ft, I wuld h a bdwight
wrkut vr running n a treadmill or riding n exercise bike every tim.

There i n better way to hllng u whole bd thn doing a circuit f bdwight

xri with little rt. (Tr it fr urlf intd f bring rdi nd wth th pounds
fll w)

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Bdwight Exercises Build An Attrtiv Phiu

I keep hearing, "Weight lifting i better for building muscle." Well, tht' tru. But I want
mr frm my xri rgrm thn jut building muscle. I wnt t imrv
rfrmn. I wnt t burn fat. And most importantly, I wnt t build a strong, bl
body tht lk grt. Bdwight xri dlivr n ll unt.

I think you'll find that whn u u bodyweight xri as a min part f your fitness
rgrm you'll fl mwrd. You dn't nd a gm mmbrhi r xniv
uimnt t build a high-rfrmn, ln, muulr body.

And whn u realize u n gt a performance imrving, ft burning, muscle building

workout nwhr, ntim, u'll b muh mr tmd to take vtin. Because, ftr
all, action i wht rll gets you the rult u want.

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 CHAPTER 4

WAYS TO FIT EXERCISES INTO YOUR BUSY SCHEDULE

Most f us live busy liv these days nd for all too many f us xri ftn takes a bk
t t vrthing l tht w have ging on. However, t a time whn most f us are
engaging in l and less hil tivit and eating mr nd mr rrd
convenience fd, fitting some exercise int ur dil schedule i bming inringl
imrtnt.

So, if you find urlf flling int thi category thn hr r iml id fr fitting a
littl xri int ur wrking day.

Finding tim t exercise whn u hv a full hdul n be tugh. Whn u hng

ur mindset frm xri bing n mr thing that's crowding ur t-d lit dil, to
thinking f it as a gtw frm ur daily rutin, you'll find urlf lking frwrd t
your "time away" exercising.

Even if you only fit in 20-30 minut a handful of tim per wk, it i putting u n th
th f mking it a regular part f ur hdul. Yu'll bgin really enjoying it when u
start fling th benefits of ur xri! Finding time i nt so w mut mk tim.
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1. Tk a kd lunch with u t wrk. Mt of u nwd ut fr lunch, often
with some f ur -wrkr, nd often choose less thn hlth fd tin which we
wh dwn with a large cup f coffee or tw. Intd tk ur kd lunh ut for a wlk
(or bttr still a run) and, when u gt tird, t off t eat.

2. Tr 'working ut' intd f 'vegging out'. At th nd f mt wrking d thr r

uull a ul of programs n th tlviin tht I lik t th to help m unwind nd
rlx. Hwvr, instead f stretching ut on th uh (rbbl with a kt f biuit
nd a u f ff) try ding some exercise and wthing th television t the same tim.

Thi can be iml ding m trthing exercises, sit u or light wight lifting or,
if you are rll serious but your xri, wh not t up a mll home gym in th house
nd wth ur fvrit rgrm while uing n exercise bike or a trdmill.

3. Try to rdu the number f coffee breaks u hv during th d. It i surprising just

hw coffee breaks n t int th d nd if u mk a nt f how lng u spend on
ff brk in n vrg day you will rbbl be mzd t jut how muh tim th
ll dd u t.

On id might b to simply rll th brk up int jut a couple of lngr breaks each
d nd use this time t tk m xri, even if it i just walking rund your ffi
building or limbing a few flight f tir.

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Yu will l find that th endorphins whih your body rdu a result f vn a littl
bit f xri will d mr t timult u that your u of ff.

4. Mk xri rt f your social life. W ll lik to get ut with our frind nd hw

over the rblm of th world but, intd of itting rund in ur ll br or ff
h t do , why not find a mr hllnging vnu nd mbin ur ilizing with
a gm f badminton, squash r even bwling.

5. Tr a littl huwrk. Okay, I can hr a lot f u thrwing u ur hands in horror

but mn frm f housework uh lning the kithn, washing dwn the bathroom,
mwing th lwn (nt with ur fvrit ride-on lawn mwr), and digging vr th
vgtbl th r all great forms of xri. They don't d ur house n hrm ithr.

6. Schedule it. Writ dwn when you plan t exercise n ur lndr or in ur mobile
calendar. Shdul the workout in lik it's n imrtnt mting tht u n't mi. You
n l t rmindr lrm n ur mbil hn t prompt u t xri.

7. Do it t hm. Whether u urh some hm workout equipment uh a

trdmill r n xri bik, use nlin workouts r xri ubritin rvi, it's
muh ir t fit in a wrkut whn you dn't have t lv ur home fr the gym during
gm hours.

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8. Start ur d with it. A th d goes on nd your nrg ln, u may b less likl
to xri. Wking u 30 minutes rlir than normal t fit in a walk n th trdmill r
a g DVD can start your day off n th right foot.

9. D th small things. Smll things uh parking furthr w from ur wrkl r

th grr tr, tking the tir instead of th elevator, r uing the rtrm in your
ffi on a diffrnt flr. Even standing u during television commercials or mrhing
in l is n id.

Ding th mll things vr ingl d will n add u and gt u in th hbit f

thinking of w t better your hlth n a daily bi.

10. Auntbilit. Find a workout partner r mn like a h to hold you

accountable. Despite your bt ffrt, it' mtim hrd t stay mtivtd. Hving
mn hld u accountable mximiz ur hn f tiking t your wrkut
hdul.

If ur wrkut rtnr i n the m mission u th are l likl t bring u

dwn with ngtiv comments that w sometimes riv frm thr. Friendly
challenges r a grt way to uh each other to wrk hrdr t.

It really dn't matter what u do, long u fit m xri int your daily
rutin. And remember, if you hvn't dn n xri for a whil, take it slow t first
nd build urlf u gradually.

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 CHAPTER 5

FITNESS EXERCISE PROGRAM FOR BEGINNERS

Thr i n mlt fitn rgrm fr bginnr, bu vrn' different.

However, thr are m intr you n tk t heart when it m to trting ur
exercise rgrm tht huld hl u get in shape rltivl uikl.

If u'v didd t trt with a fitn xri program, gd fr you. Now's th time t
get in shape, nd it' nvr t lt t begin. Thr r a fw t you should tk when
it m t trting n exercise rgrm. Lt' tk a lk at them.

1: S your doctor

This i vr important, because if you've bn dntr fr a while, you're nt going t

wnt t d anything that's going t hurt you. Gt a thrugh hil nd find ut if thr
r any contraindications t trnuu xri before u bgin.

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2: Strt lwl

Th mt imrtnt rn, first nd foremost, t gt invlvd in n exercise program i

fr overall hlth. If you've bn sedentary fr a whil, u'r nt going t wnt t spend
tw hur xriing on ur first d.

Yu'll jut make urlf r, nd u might vn hurt yourself to the point whr u
will have to lay ff exercise for a whil, whih puts u right bk at ur n. For tht
reason, n bginnr fitn program h t be rltivl light. Don't wrr, though. A
you continue, ur bd will djut quickly nd u n ik u th pace.

3: Inlud th right thing in ur beginner fitness program

Whn you first trt ut, u might jut wnt t bgin with m simple wlking. Evn
fiv to 10 minut n ur firt d i ging t giv u a gd trt.

A u rgr in your xri program, u'r going to want t dd strength trining

xri, nd m trthing, wrm up and l dwn, too, u dn't hurt urlf.
E d it, thugh. St simple goals first, uh tht u'r ging to walk 10 minutes a
d, vr day.

Yu n build from there. Yur goal i t vntull b ding t least 20 minut f m

kind of exercise every d, preferably an hour's wrth vntull.

4. Make ur u wt every tim

A u progress in ur exercise program, make sure you dn't lt u on the intensity.

Your goal huld be to brk a gd wt nd keep it ging for 20 to 30 minut vr
day. Yu should l b bl t talk t people whn you're working out, but not
mfrtbl. In other words, u should be lightl ut f brth whn u'r wrking
ut.

5. Chng it up

A ur body gt ud to certain kind f exercise, it will begin t b more ffiint with

them, whih mn ur fitness lvl will drop if u d the m kinds f xri all
th tim. S ltrnt cardiovascular xri and trngth trining xri in ur
daily wrkut.
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Fr xml, n d u might did tht you wnt t wim fr your cardiovascular
exercise nd wrk on ur ud for trngth training. Th nxt d, you might want t
rid ur bik fr ur rdivulr xri nd d m bnh r fr your
trngth trining. And rmmbr; gin, keep the intensity u n mttr wht you do.

6. Eat right, drink nugh water, nd gt enough l

N xri program i going to k you lking nd fling ur bt if u dn't t

right, drink enough wtr, nd gt enough l. Most l should shoot fr a gd
eight hours f l a night.

Yur dit huld inlud plenty of ln rtin, mlx rbhdrt, and fruits nd
vegetables, with some gd unturtd ft thrwn in. It huld limit r eliminate
refined rbhdrt, junk food, t.

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 CHAPTER 6

HEALTHY DIETING FOR FITNESS

Whn it comes t getting fit n f th most important nidrtin is ur dit. It goes

without saying tht if u'r eating a hlthir dit you'll b mr likl t gt fit nd l
weight; but there r thr thing u nd to tk int unt too. I'll b tlking but
hw u n mk ur u hv the right diet fr your xri rgim.

Eting hlth food not nl imrv ur fitn lvl, but also bring about a fling of
gnrl wll-bing. Our body fl lightr, we fl mr energetic, and di r kt
at b. What mr rn d we wnt fr switching to a hlth diet plan?

Evr part f th bd ruir diffrnt nutrint. Ovrll, we require mr thn 40 kind

f nutrint fr grwth nd dvlmnt. Obviul, nt ll these nutrint can be
obtained from a ingl fd gru.

W have to inrrt a vrit f foods int ur dit. Th n broadly b tgrizd

int five fd gru: fruit, vgtbl, rl, ultr nd fih, nd dairy rdut.
Eting r the fd gru nur tht w gt th ruird munt f rtin,
rbhdrt, fat, vitamins, nd minerals.

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Wht kind f a dit we fllw dnd n certain ftr uh as age, x, nd th kind f
activity w engage in. Th ruirmnt f a teenage b will diffr frm th an ldrl
mn. A rtmn will ruir a diffrnt diet frm , n ffi worker. A college ging
girl will hv diffrnt ruirmnt thn a huwif, and on.

Thr r certain basic ruirmnt that hv t be mt. Dairy rdut uh as milk,

h, nd gurt r rih ur of calcium tht id bn dvlmnt. Fruits nd
vgtbl r rih in vitamins nd nutrint.

Th are also gd for ur kin, eyes nd hair. Crl and ul rvid u with protein,
which is th building block f cells. Th also help in th dvlmnt f mul mass.

Alw drink lt of wtr, as wtr cleanses ur body and fluh out txin. It i also
known to bt mtblim and hl u digt fd ftr. Moreover, if we drink lt f
wtr, it will make u fl full, and therefore, make u limit our fd intake.

Shift frm flur bread to whl wheat r brwn brd. Otml is l a vr hlth
tin. It nit f rbhdrt and ft soluble fibr tht fight hltrl nd giv
us nrg.

Soups r very hlth because they are th rft combination f solids nd liuid. It
nourishes us and is a good nk before meals.

Kid ht brli, but thi vgtbl i a gd ur f calcium and vitmin C. Vitmin

C hl our bd brb lium and also h rtin phytochemicals that r imrtnt
for ur immun system, which fights the nlught f di.

Don't be fooled by dvrtimnt that rmi a thinnr witlin in jut 15 days;

intd, h a dit plan tht will mk your body strong. D not let your body suffer
th nun of hrt term goals. If your body i weak, u will fall prey t mn
liftl di.

If you're doing a lt f exercise then mking ur u t nugh rbhdrt is

imrtnt thi i what ful ur mul. Th amount you need t t dnd n
mn different ftr such as how big you r and what kind of xri you're ding
u huld contact a dtr but thi.

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Overall, eating a hlth dit is n of the mr imrtnt things u nd t think about
when rting n xri regime th tw g hnd in hnd.

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 CHAPTER 7

GREAT FOODS TO HELP YOU GET FIT AND HEALTHY

Eating h gotten a bum rap by many. Mn people tell us tht w huld not b eating
n rbhdrt. They tll u that certain fd r bd - like fat. I'm hr t tll u
tht you n t both fat nd rbhdrt.

Now hr' the kicker, mk sure th kind f rbhdrt nd fat you eat r th gd
n. You'll also nd high quality rtin nd mn f th fd will d double dut.

I'm ging t list m gd fd that contain good ft, good carbohydrate, nd gd

protein. Th are all high ulit tht will hl ur body t get fit.

1. Srdin.

Yu may be thinking about hw th smell nd tt, right? Wll, let m tll u that they
r a grt ur f rtin nd Omg 3 ft. Heck, th r even bttr thn salmon in
thi regard. If u can gt t th taste (thugh you may lik it), it will do your bd gd
nd hl to build a ln bd.

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2. Quin.

Thi amino-acid rih grin is n f th fw lnt proteins tht ffr a mlt rtin.
It i also a gd ur f carbohydrates. Thugh it i nidrd a grin, it i mr rltd
t spinach r Swiss chard. Othr benefits inlud it rihn in vitl minrl, such as
magnesium nd manganese.

3. Gt' milk.

While mt l drink w' milk, it i gt' milk tht mr ll matches ur own.

It i mr digestible and fr th people with llrgi to w' milk, it i a gd
alternative. Gt' milk i ldd with th min acid trthn as wll as calcium.

4. Brown ri.

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Brwn ri nd whit ri come from th same source. The process that destroys muh of
the nutrint that nvrt ri t its whit lr i rrvd in brown rice.

Onl th utrmt hull is removed frm th ri grin, keeping the brown ri intact.
Brown rice has a good ur of mngn as wll as lnium nd magnesium. The
rbhdrt will help u thrughut th day with ur nrg lvl.

5. Swt tt.

Th fd r high in beta carotene whih is converted int Vitmin A b your bd.

Studies hv hwn Vitmin A t b helpful in fighting cancer. Swt tt are low in
lri nd high in fibr. Th r also nthr ur of gd carbohydrates.

6. Brli.

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Thi vgtbl contains a lt of fiber nd htnutrint. Phytonutrients ntin
mund tht may rvnt cancer.

7. Al.

An xllnt ur f pectin, which helps lower cholesterol nd bld glu. Thr r

other xllnt nutrint in an l. It' l a grt source f ft rbhdrt rir t
a workout. N wonder l hv been ing "An l a d will k th dtr w."

8. Blubrri.

Another grt ur f htnutrint nd a high ur f Vitmin C. Sm tudi have

hwn tht blubrri r grt in helping imrv hrt-trm mmr l nd liv a
healthier lif in ltr r.

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9. Almnd.

Th ntin some f bt lnt ur of protein. Th ft i n of th good ft known

monounsaturated fats. And fr as nut r concerned, th hv th hight ur
f calcium.

10. Sinh.

Whnvr I think f inh, I think of Popeye th Sailor. Th r grt in Vitamin A,

C, nd Folate. It also ntin irn, lium, Vitamin B-6, ribflvin, and mgnium. All
f these hl to rmt healthy skin nd hir.

These r but a few f many grt foods tht will hl k u hlth and fit.

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 CHAPTER 8

HEALTHY RECIPES FOR FITNESS

Evrn is nw jining th bndwgn of ting hlth and bing fit. With th many
hlth rblm that have been lguing th untr, thr has been a more niu
ffrt frm h individul to tk better r of themselves nd start living a mr
hlthir nd active lifestyle.

Prnt of h hm hv become mr niu f rving their fmili with healthier

ml. Thr are a lot f fmili nw wh t to t hlthir ml nd r in fact lking
for fr hlth ri t serve during fmil lunh, dinners and gatherings.

Healthier ml r nw bing served even during rti and t rturnt so tht

people hv a bttr alternative t just ting fast fd. Blw are ti n how t obtain
fr healthy ri frm around th wrld that you can tr in th mfrt of ur wn
homes nd serve t your fmili nd frind.

Your u in utting down wight will b dependent n whthr you hv hlth

ri fr fitn r nt. Mn people hv n id wht ntitut a hlth recipe thus
end u choosing th wrng fd tht inr weight rthr thn ut dwn.

Yu must lw go ut of ur w in making sure th ri you settle fr are hlth

enough to hl dl with ur vrwight nditin. Nt ll fd are gd at that so you
nd t undrtnd tht wll in dvn.

It will uhin you against mking wrng hi f foods t inlud in ur hlth

ri for fitness. Th idl ri should b th ones that will wrk per ur needs
fr ling weight. It will take you for a ride if you tik t ing fitness id from other
l.

Yu mut b creative and tik t your wn w. Th munt of wight tht you l will
dnd a lt n the type f ri you hv nd wrkut u tk t mlmnt that.

Getting personal will b the right approach whn digning hlth ri. Thi will
make ur whatever fd u hv in ur recipe is th right n for hling ut wight

28 | P a g e
 u hv nvigd. On of th utin to k i n th number of ml t tk in a
day.

Yur ri huld ddr that. Will it be tw, fur, fiv r six? Th hi will b ll
ur to mk but it' dvid tht you have mn light meals in a day than fw heavy
ones.

Dvt nugh tim

That hl in ling wight in a big w bu calories will b ttrd. Yu huld as

wll dtrmin the munt f time tht u will b willing to dvt fr digning your
hlth ri fr fitn.

You do nt nd a lt f tim in preparing your recipes but t iml. If u dn't lik

cooking, it might be troublesome for you but that huld not diurg u. Will u
need m support t rr ur recipes? Thi i vr muh ibl bu it' all
about fitn.

Yu will nd support frm n expert n hlth nd fitn t hl u m u with the

bt recipes tht r suited for tht. Do nt dign ur healthy ri fr fitn whn
u hv n id what it takes t m up with a fitness frindl meal. It will b miin
in futilit and huld nt be condoned.

If u rfr dining ut a lot, u should regulate tht whn u are triving t l weight
thrugh ur ri. It is vr hard accounting fr the lrifi vlu of the fd you t
out t a rturnt so vid tht as much ibl.

When u m u with healthy ri fr fitn, b rrd to ut ff n links u

hv with a rturnt fr ur meals. Your recipes fr fitn have t be healthy nd
fllwd to th letter.

Hr are fw xml of hlth ri t consider fr bd fitn:

1. Chikn Vgtbl Su

Thi i rft fr u fn. Amng all th ri fr hlth living, vgtbl u

tnd out because f it iml ntur nd in t make.

29 | P a g e
All you need is th brt rtin of hikn sliced into mll i; sliced rrt; urd
gingr, did nin, grli, nd m hikn broth. All you hv to d i t mix vrthing
tgthr, simmer, and enjoy th wrmth of having hlth ri fr weight l.

2. Tun All-Arund

Fih i mmn when you tlk but hlth ri fr wight l. They r nt just l
in lri; they r l good fr ur rtin ul. Yu m think tht hlth ri
are vr hrd t do, but with tun, u n also t fr th canned rdut.

Thi healthy ri fr wight l i vr vrtil bu you can ir tuna with

anything. You can t it with ri, brd, r even t! Jut rmmbr t keep your
rbhdrt in moderation.

30 | P a g e
3. Sndwih

People wh rfr ndwih to mk recipes fr healthy living uull h multi-

grin nd whole wheat brd. This i bu th ingrdint hv nt been refined nd
ntin l or no sugar t ll. Hlth ri of ndwih mmnl involve th
presence f tmt, lttu, and low-fat mt lik hikn or tun.

4. Salads Glr

Salads are th king f hlth nd delicious recipes fr weight l! Why? It ntin all
th healthy ltin f fd lik fruits nd vgtbl. Fruit are ur healthy dose f
wt while vegetables mk you fl full that u n rvnt urlf frm rving fr
meat.

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Salads r as vrtil ndwih bu you can mix nd match vrthing hlth.
Tr mthing nw like kl and quinoa and dr it up with vinaigrette, the more
preferred dring fr healthy recipes fr ld.

5. Snack it up

Yu can lw turn to ur ll-tim dndbl l, r, and vd. Hwvr, if

u wnt t explore mr on recipes fr hlth living in your nk, u m want t
tr a mixd lur f unflwr seeds, riin, nd nut lik hw and pistachios. You
huld hwvr k it undr 200 lri t stay in h.

6. Drink nd hrink

Thi i th fvrit f mn nd is th trnd-ttr f healthy ri for wight loss. It

has rnd th drtin f famous lbriti and h shown great rult. For th wh
do nt hv juir, you m tr uing ur home blndr.

You m first tr th bi smoothies with hlth and delicious ri b blnding

mng and bnn thn you can g intrdu your taste bud t xti fruits lik
drgnfruit nd some frozen brri. You n dd yogurt to ur heart's delight!

Good thing about th healthy ri is tht you can tr thm ll ut nw. D some
xri, fill up with nugh fluids nd divulg n these dliiu ri for healthy living
and fitn.

32 | P a g e
 CONCLUSION

Phil fitn l n imrtnt rl in mnging stress. If the rn fitn is gd

h n il manage thir tr. Stress can b developed any tim ftr hnging
activities r ding m imrtnt wrk in a given timfrm.

Whnvr a rn hng his or hr lvl f activity, risks r involved. This is ill

true if a person h a hil unfit such a inl cord injur r hrt di. It is
significant that trinr mhiz tht rn mk ur with a hiin bfr starting
an exercise program.

Adting a physically active way f lif does not hv to nd muh tim or ffrt. Thi i
especially tru fr l who r extremely inactive. A slight increase in a rn' tin
level can ld to important benefits. Discuss ways a rn n bt hi physical
mvmnt.

Thr r several thing to think when a rn i planning t bt hi tivit level b

starting an exercise program. A rn will hv t figur out where h will wrk ut, what
uimnt h might ruir, wht time h will exercise, nd how t do the xri
correctly.

A hlth club nd g classes wuld help answer th questions, but mt rn r

nt going t be able pay fr mmbrhi t a club r l.

Start slow and grdull inr your it. A person should k a doctor bfr
beginning th exercise rgrm. Try t xri regularly without kiing t lt thr
to fur times a week. To gt th mximum advantage, u huld g beyond nrml
demands placed n th body.

Fr example, if a person n wlk a mil with mll diffiult, he may have t walk ftr
r lngr. Ding th m xri d ftr d can dmg ur mtivtin, change
ur exercises and tr t spice things u. Tk a day ftr demanding a group f muscles.

Thi principle till li t running and lifting wight. Set trgt nd plan
xri program t mt th trgt. If you wnt to run a 5 mil r, you should run

33 | P a g e
slowly in the trting instead f ride a bik nd lwl you will see the fitn uv lw
dir mnifting.

BEST WISHES!

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