Planning Workout According to your Body Type

Diet

Consuming Healthy Calories

The Importance of Healthy Breakfast

Green tea is Essential

Stay away from processed food

Omega 3

Drinking Enough Water

Clean Eating

7 Meals for Losing Weight

Fruits for Weight Loss

Simple Diet Tips

Essential Nutrients from Low Fat Sources

Losing Calories from body weight exercises

Squats

Lateral pushups

Plank

Stronger Abs in 7 mins

High Intensity Interval Training

Benefits

Jumping Lunges

Kettlebell Swings

Burpees

Jumping Jacks

Bear Crawls

Backward Drag

Sled Push

Circuit Training

Workout

30 Mins Workout for a Flat Belly

Weight Lifting

5 Workout for a Ripped Chest

5 Exercises for a Muscular Shoulder

Secrets of Vein Popping Arms

Biceps

Triceps

How to Add an Extra Inch to your Back

Tips for Stronger Legs

Introduction

Purpose of this book is to help people stay fit. Most of the exercises are explained in detail. Most of the exercises are proven and a lot of people have lost weight with the help of these exercises. At the end, we have briefly described muscle gaining techniques. This book is a comprehensive guide and you will see results immediately. Best part is that most of the exercises to lose weight can be done at home. Body weight exercises to gain strength and muscles are also discussed. Many people consider losing weight as an uphill task. If you read the next 35 pages and apply, we guarantee results. Do follow us on Facebook for the latest updates. Feel free to give your feedback or ask any question using our website. You may also download the same book from our website.

Shedding weight is not as difficult as people think. Diet and exercise are two key things for losing weight. First step is to understand your body type.

Planning Workout According to your Body Type

It is important for everyone to know their body type as they can plan their workouts according to the body type. There are three different types of the human body; Ectomorph, Mesomorph and Endomorph.

Ectomorphs

Ectomorphs have a skinny structure and have a lesser amount of body fat and muscle tissues as their metabolism is fast. Gaining weight is difficult for them therefore they need to focus more on heavy weight lifting and take more rest. They should make sure their calorie intake is more than the calories they burn off. Adding Peanut butter, banana, coconut oil and sweet potato in the meal plan will help. Adding carbs will help to gain mass.

Mesomorphs

Mesomorphs have a muscular body and can increase or decrease weight without any trouble. They don’t need to work out very hard to maintain a good body shape as they are naturally fit. Little changes in diet and weight training can help them obtain a good physique. Mesomorphs are naturally blessed however they need to keep a check on their calorie intake to avoid gaining weight.

Endomorphs

Endomorphs have a high percentage of fat in their body and losing weight is difficult for them. They should focus on high intensity cardio exercises and should increase their reps while lifting weights. Shortening rest periods between the sets to 30 seconds will help. Endomorphs need to control their diet and calorie intake to reduce weight. High protein meals will suit people with this body type.

It is not necessary that you will fit exactly into one of these types. Your body type can be a combination of two of these as well. No matter what your body type is, your goal should be to look like a Mesomorph. Knowing about your body type is very useful as it will help you to plan your weight training and nutrition intake.

Diet

Calories In should be equal to Calories Out.

In case your calories intake is more than the calories you burn, your body is going to store excess calories in the form of fat.

If you want to lose fat you should eat fewer calories than your body needs.

You should also avoid sugar as it makes your body store fat.

Avoid eating very less calories as you might lose muscles as well. Moreover you might not be able to work out effectively.

Try to consume 20% fewer calories than your body needs.

Don’t try to reduce too much weight in a week. Ideally 2-3 pounds per week is enough.

Consuming Healthy Calories

Fruits and Vegetables are one of the best sources to take your calories from. They contain high amount of dietary fibre which can boost your metabolism and curb your appetite. Fruits which are naturally sweet will also help to reduce your sugar cravings.

Some fruits and vegetable which are high in fibre content:

v  Apples

v  Blueberries

v  Strawberries

v  Spinach

v  Broccoli

v  Cabbage

Proteins are essential for building muscles and losing fat. If you are reducing the amount of calories you take, it is important that you don’t cut on proteins as they will help to retain muscles. Some foods burn more calories than others during digestion, and foods that have high amount of proteins will help to burn more calories.

Some sources of protein:

v  Tuna fish

v  Soya beans

v  Chickpeas

v  Boiled Eggs

v  Whey Protein Shake

The Importance of Healthy Breakfast

Research suggests that having high calories consumption in the morning and reducing the calories consumption in the later part of the day will help to shed weight. Consuming calories in the morning will give you a lot of time to burn them.

Healthy breakfast can boost your metabolism. Taking healthy meals which are high in protein and fibre can help to reduce weight.

Some healthy breakfast choices:

Berry Smoothie

v  Pour in half glass of orange juice and a spoon of honey and yoghurt in the blender.

v  Slice five to six strawberries, blueberries or raspberries or a combination of all in a blender after removing their stem.

v  Add a sliced banana and oats then blend until smooth.

v  You may add other fruits according to your liking instead of a banana. You can also add cinnamon, nuts and chia seeds to make your smoothie more nutritious.

Salad

v  Take a bowl and slice a banana and apple into it.

v  Add shredded cabbage and sliced celery into it.

v  Add beans for more proteins and fibre.

v  Add ½ tsb black pepper.

v  You may add sauces of your liking.

Green tea is Essential

v  There is a compound in green tea which boosts metabolism.

v  According to a study, having three cups of green tea a day can help to lose 3 pounds in a month.

v   You can add lemon to improve its taste.

v  You may also add green tea powder to your smoothie.

Stay away from processed food

v  Refined Carbs and Sugar in processed food will increase your blood sugar level, which may cause your body to store more fat.

v  It may also increase your cholesterol level.

v  Try replacing processed foods with fruits and vegetables.

Omega 3

v  Not all fats are bad for your body.

v  Unsaturated fatty acids such as Monounsaturated and Polyunsaturated can aid in losing weight.

v  Your body might be storing fat due to inflammation.

v  Omega 3 fatty acids reduce inflammation in your body and increase metabolic rate.

v  Omega 3 sources are anti-lipogenic which means they block fat storage in your body.

v  It lowers the hormones that cause your body to store fat.

Best Omega 3 Sources:

v  Salmon

v  Oysters

v  Sardines

v  Chia Seeds

v  Walnuts

Drinking Enough Water

v  It helps in digesting food.

v  It gets rid of toxins from the body.

v  Water helps to burn calories.

v  It makes your metabolism faster.

v  You can reduce your daily calorie intake by replacing soda and artificial juices with water.

v  Average daily recommended water intake is 120 ounces.

Clean Eating

Clean eating is the best described as removing all processed, artificial foods from your diet and focusing on  healthy, whole, unprocessed food . Your body is from nature, bring it back to nature and reap the rewards of eating clean, like living a longer, healthier life, have great glowing skin and hair, faster weight loss and healthy weight maintenance.

Top Foods for burning fat:

v  Hot Peppers

v  Green Tea and Coffee

v  Whole Grains, Quinoa and Oats

v  Grapefruit and other Citrus Fruits

v  Lean Poultry and Fish

v  Beans and Lentils

v  Berries

v  Apples

v  Almonds, Almond milk and Almond butter

v  Eggs

v  Greek Yogurt

v  Spinach and Broccoli

7 Meals for Losing Weight

Increasing your protein intake will boost your metabolism level and assist in burning extra calories when your food is being digested. Fiber helps to curb your appetite and will keep you fuller. It also keeps your digestive system smooth. Here are 7 of the best foods you can include in your meal plan to reduce weight.

Eggs  can be very helpful as they are rich in proteins and can reduce your sugar cravings. Research has shown that including eggs in breakfast can significantly reduce fat.

Adding  yoghurt  to your meal plan would be very helpful. Yoghurt is rich in protein and contains amino acids which assist in burning fat. Researchers have found that dietary calcium present in yoghurt can keep your weight down.

Chicken Breast  is low in calories and contains lean protein which aids in reducing weight.

Including healthy fats in your meal plan can also assist in shedding pounds.  Fish  contains Omega 3 fatty acids which are very helpful in burning fat according to researchers.

Quinoa is rich in protein and fiber. This low calorie seed prevents heart diseases and contains dietary fiber which aids in dropping weight.

Nuts  such as Almonds and Walnut are a low calorie diet. Replace your snacks with these two nuts to keep your weight down as nuts are rich in protein and fiber which will reduce your hunger.

Whey Protein  provides good satiety and aids in digestion. It can suppress hunger and can provide 24g of protein per serving.

Fruits for Weight Loss

While all fruits are healthy, some of them are rich in fibre which can aid in decreasing weight.

Apples

Apple is a low calorie fruit that contains high content of vitamins and fibre. Fibre helps to burn calories as research indicates that every one gram of fibre can get rid of 6-8 calories.

Melons

Melons are low in calories and can keep you full for a long time as they contain high amount of water. They contain natural sugar and can keep you away from unhealthy sweet food as they can provide you the pleasure of desserts. Research has proven that Melons can help in reducing weight.

Avocados

They are rich in proteins as well as fat. These healthy fats help to reduce the cholesterol in your body and can get burned off easily. This fruit is also rich in vitamins and fibre which can curb your hunger and reduce your cravings.

Strawberries

This juicy fruit is rich in fibre and vitamin C. Strawberry is low in calories and is widely used for digestive ailments. Fibre will help to control your diet by making you feel full.

Raspberries

They are rich in fibre and contain ketones which help to increase metabolism while lowering cholesterol and fats. High content of fibre will help to reduce weight.

Simple Diet Tips

Start your day with a  healthy breakfast . Studies suggest that people who skip breakfast are more likely to gain weight as they may eat more during the next meal.

Make sure to include  proteins in your breakfast  such as eggs, peanut butter, fish, protein shake etc. They make you feel full, keeping you away from unhealthy snacks. Proteins are known for boosting metabolism and thus help in burning fat & building lean muscles.

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Eat healthy meals at  frequent intervals . Nuts,fruits, yoghurts will help to keep you away from unhealthy meals & improve your digestion. Research shows that having small frequent meals will help to shed fat.

Improve your metabolism by taking  ginger tea before breakfast . You may add a tsp of sliced ginger, 1 lemon and honey in tea to boost your digestion. Pour in sliced ginger for five minutes after boiling water and then add lemon juice & honey. Mixture of ginger and lemon improves digestion and burn calories.

Remove  processed food  from your diet as all the healthy ingredients are removed while processing food. Processed food contains ingredients like sugar which will increase your fat. It is better to rely on natural food such as fruits and vegetables.

Replace  sugar with fibre & proteins . Avoid artificial juices as they contain sugar. Increase your fibre intake by adding oatmeal, broccoli & berries in your meal.

Drink enough water  as it helps to eliminate waste reduces hunger and increase metabolism. Average daily recommended water intake is 120 ounces.

Essential Nutrients from Low Fat Sources

If you are on a weight loss program and you stop eating meat and dairy products, you will have deficiencies in your body. Get the essential nutrients from the low fat sources when you are on a diet.

Calcium  It is important that your calcium intake is around 1000 mg per day.

Almonds (100 g) contain 264 mg

Frozen Collard Greens (100 g) contain 232 mg

Soya beans (100 g) contain 277 mg

Broccoli (100 g) contain 47 mg

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Iron 10 mg per day is essential for a healthy body.

Kidney beans (100 g) contain 8 mg

Lentils (200 g) contain 7 mg

Roasted Cashews (100 g) contain 7 mg

Protein  1.2 gram for 1kg of bodyweight is necessary.

Tuna fish (100 g) has 30 g

Soya beans (100 g) has 36 g

Chickpeas (100 g) have 90 g

Peanut butter (100 g) has 25 g

Boiled Egg has 6 g

Losing Calories from body weight exercises

Squats

v  Squats work the hamstrings, thighs and hips, and are good for the entire body.

v  Stand straight with your feet shoulder width apart and keep your arms by your side.

v  Push your hips back and bend while raising your arm straight in front of you.

v   Push your weight on your heels while keeping your lower body parallel with the floor.

v   Keep your back flat and chest should be up.

Lateral pushups

v  Try this variation in pushups to burn more calories.

v  Position your hands together as if you’re ready to perform a close-grip pushup.

v  Bring your right hand out so that it is now just wider than shoulder width apart.

v  As you get back to the initial position, move your right hand back to center position.

v   Repeat with the left side. Return to the starting position

Plank

v  This exercise is great for building strength in the core muscles.

v  Get into a push up position while resting your forearms on the floor.

v    Make sure your body forms a straight line; you should be parallel to the floor.

v  Keep your elbows below your shoulders and stay in this position while squeezing your abs for at least a minute.

Stronger Abs in 7 mins

V Ups  Lie back and extend your arms behind your head. Bring your arms up while raising your legs without bending your knees and touch your feet.

Reverse Crunch  Lie on your back with your arms on the side and knees bent so that your thighs are perpendicular to the floor. Move your knees towards your chest and lift your hips up until your thighs are parallel to the floor. Pause for a second before going back to the initial position.

Hanging Leg Raises  Hold a chin-up bar with your arms fully extended. Lift your knees as high as possible and pause for a second before slowly going back to the initial position.

Bicycle Crunch  Lie on your back with your hands behind the head and knees bent so that your thighs are perpendicular to the floor. Move your right knee towards the chest while bringing the left elbow towards the knee. Now get back to the initial position while bringing your left knee towards the right elbow.

Plank  Get into a push up position while resting your forearms on the floor. Keep your elbows below your shoulders and stay in this position while squeezing your abs for at least a minute.

High Intensity Interval Training

This style of training involves high intensity exercises in short bursts. It is one of the best ways to burn calories and reduce body fat faster than traditional exercises. This type of workout boosts metabolism and burn calories for up to 48 hours after the workout due to afterburn effect. Afterburn effect is caused by these intense exercises as the body requires extra oxygen to recover. This dramatically raises metabolism and you burn fat after finishing your workout.

You don’t even need to necessarily hit gym for these exercises as they can be performed at home. 15 minutes of these exercises will burn more calories and you will notice the difference. Take 20 -30 seconds of rest in between exercises.

Sets  3

Duration  30 seconds

Jumping Rope

Burpees

Mountain Climber

Box Jump

Bear Crawls

Sets  3

Reps  20

Push ups

Squats

Kettlebell Swings

Sled Push

Deadlift

Benefits

v  You get an insane metabolism boost, which increases your body’s calorie burning potential.

v  Perform high intensity exercises in short bursts with thirty seconds of rest in between.

v  You keep torching calories AFTER you finish working out.

v  You get better results in less time.

How to perform

Jumping Lunges

v  Begin with normal lunge, with front leg at a 90 degree angle in the squat position and back leg behind you.

v  Squat body explosively up into a jump.

v  Replace your feet in the air, moving back leg in front, and front leg at the back.

v  Keep chest and torso straight and engaged throughout the exercise.

Kettlebell Swings

v  Stand with your feet shoulder width apart, look forward—head up and chest out—push your hips back.

v  Grab a 10kg kettlebell between your legs with both the hands.

v  Position the kettlebell behind your legs and keep your knees slightly bent.

v  Swing the weight up and bring it down to the starting position.

Burpees

v  This exercise works almost every muscle in your body.

v  Stand in an athletic position and drop into a squat position.

v   Move your legs back and lower your chest to get into a pushup position.

v  Return to the squat position and jump lifting your hands over your head.

Jumping Jacks

v  Stand with your feet shoulder width apart and arms by your side.

v  Keep your knees slightly bent and jump.

v  As you are in the air, move your legs outwards to the side slightly wider than shoulder width.

v  At the same time raise your arms over your head.

v  Jump back to the starting position.

Bear Crawls

Start in a pushup position and raise your hips.  Move your right hand and foot forward followed by the left. Crawl for 10 yards before performing 5 push-ups.  Repeat the same thing moving backward and then laterally to the left and right.

Backward Drag

Attach weight to a sled, hold straps and move backwards. It is important to keep your back flat and lean back. Try to drag for 30 seconds before resting. This is good for strength building as well as losing calories.

Sled Push

Attach weight to a pushing sled. Lean forward and hold the handles while fully extending the arms. Push the sled with the legs and hips as fast as possible for 30 seconds.

Circuit Training

Circuit Training is a mix of cardio and strength training which involve high intensity aerobics. Short rest is taken to move between exercises. Studies have shown that this is one of the best ways to increase strength and helps to burn fat fast. It increases your metabolism level and has an afterburn effect. This means you will continue to burn calories for 2 days due to this high intensity training.

Workout

Perform each move for a minute before resting for 15 seconds. Complete 3 circuits with 2 minutes rest between the circuits.

v  Walking Lunges

v  Mountain Climber

v  Squats

v  Kettlebell Swings

v  Burpees

v  Deadlift

v  Bicycle Crunches

v  Plank

30 Mins Workout for a Flat Belly

Exercise and diet are two key things to have a flat belly. Burn your calories with these 7 exercises which will eventually help you in losing belly fat.

Sprinting  is very effective in burning calories. It increases your metabolism rate and helps burn your calories. It is important to get warmed up before starting to sprint.

Mountain Climber  is a full body exercise which is good for making abs and burning fat. Start with a pushup position, and then you need to bring your right knee towards your chest and jump to switch your leg position.

Box Jump  Take a box or a bench of your knee height. Stand in front, then end down a bit and push yourself to get on top of the box. Get back to the original position by jumping backwards.

Burpees  Stand in an athletic position and drop into a squat position. Move your legs back and lower your chest to get into a pushup position. Return to the squat position and jump lifting your hands over your head.

Squats  is one of the best exercises for shedding fat. Stand straight with your feet shoulder width apart and keep your arm by your side. Push your hips back and bend while raising your arm straight in front of you. Push your weight on your heels while keeping your lower body parallel with the floor. Keep your back flat and chest should be up.

Jumping Rope  is one of the best cardio exercises which can burn calories quickly. Jump as fast as possible with both of your feet. Stand in the center of the rope and swing the rope frontward. It also works out your shoulders, arms and legs.

Medicine Ball Slam  Stand straight with your feet shoulder width apart. Raise the ball above your head and slam the ball on the ground as hard as possible. Catch the ball on the rebound. It keeps your upper body muscles functioning and can burn calories.

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Weight Lifting

Lifting Weight will also help you burn your calories. Lifting low weight and doing more reps is good for building lean muscles. It will also help you to get rid of moobs. Targeting particular muscles will help to reduce fat around that area.

5 Workout for a Ripped Chest

Pushups  are one of the most effective exercises for chest. It builds your chest muscles as well as increases your endurance and increases your strength. With your hands shoulder width apart and legs fully extended, push the floor and raise your body up while your fingers are pointing straight and thumb facing each other. Lower your body until your chest is an inch apart from the ground.Sets  1  Reps  Failure

Bench Press  Lie back and hold the barbell using a wide grip. Push the bar up until your arms are extended and the bar is straight over your chest. After a pause lower the bar down slowly to your chest while you inhale.  Sets  3  Reps  12

Dumbbell Flyes  Lie on a flat bench and place dumbbells straight over your chest with your palms facing each other while you keep a slight bend in your elbows. Lower the weight to the side until your chest is fully stretched. Bring the dumbbells up until they are an inch apart.  Sets  3 Reps  10

Cable Flyes  Hold the cables in each of your hand and position yourself in front of the pulleys. Keep your torso slightly bent and squeeze the cable down in front of your groin. Return the cable back to the initial position.  Sets  3  Reps  10-12

Dips  Place your hand on parallel bars and push yourself up by extending your elbows. After a brief pause, lower your body until your arms are parallel to the ground.  Sets  3  Reps  8-10

5 Exercises for a Muscular Shoulder

Arnold Dumbbell Press  Grab dumbbell in each hand and keep them at chest level with your palms facing in towards your body. Start with lifting the dumbbell up while rotating your palms outwards. Extend your arms fully above your head and pause for a while before bringing the dumbbell back slowly.  Sets  3  Reps  12

Front Plate Raise  Stand straight and hang your arms in front of you holding a barbell plate. Lift the weight up above the shoulder level and pause for a while before bringing the weight back slowly to the original position.  Sets  3  Reps 10-12

Side and Front Dumbbell Raise  Stand straight and keep your arms by the side holding dumbbell in each hand. Bend your elbows a little and raise dumbbell in front of your body above the shoulder level. Now move the dumbbells sideways to your sides before lowering the weight back into the initial position.  Sets  3  Reps 8-10

Barbell Delt Row  Hold a Bar using a wide grip and bend over while keeping your back straight. Pull the barbell towards your chest while exhaling. Pause for a while before slowly returning to the starting position.  Sets  3  Reps  10-12

Shrugs  Stand in an upright position and keep your arms by the side. Hold heavy dumbells and shrug your shoulders up. Pause for a while before slowly returning to the initial position.  Sets  3 Reps  8-10

Secrets of Vein Popping Arms

Biceps

Weighted Pullups  Many people think that this exercise is only for Back. This exercise can be good for your arms muscles and give you ability to lift more weight in your biceps exercises. Hold the bar with a wide grip, your palms should face forward. Attach weight to your body and pull your body up until your chin is above your hands. Bring your body back to the starting position with your arms fully extended. Make sure you exhale while pulling up. Sets  4  Reps  6

Bicep Curls  This is one of the best bicep builders. Stand upright and hold barbell at a shoulder-width grip. Without moving your elbows lift the weight forward and exhale while lifting up. Bring the bar towards your shoulders and hold it for 2 seconds while squeezing your biceps. Return to the original position slowly while inhaling.  Sets  3  Reps  12

Spider Curls  Start by lying on an inclined bench, holding dumbbell in each hand with arms hanging towards the ground in front of you. Curl the weight upwards and keep your upper arms stationary. Exhale while squeezing your biceps and pause for 2 seconds, then slowly bring the dumbbells back to the starting position.  Sets  3  Reps  10-12

Dumbbell Reverse Curl  Stand straight and hold dumbbell with your palms facing down. Keep your arms by the side and fully extended. Lift the dumbbells up towards your shoulders while keeping your upper arms stationery. Pause for 2 seconds and then bring the weight back to the original position.  Sets  3  Reps  8-10

Bicep Plank  Hold dumbbell in each hand and get into a push up position. Lift one of the dumbbells towards your shoulder, pause for a while and then slowly lower the dumbbell back to the original position. Repeat with the other hand.  Sets  3  Reps  8

Triceps

Diamond Pushups  Position your hands together so that your thumb and index finger of both the hands together to make a diamond shape. Keep your elbows close and lower your chest down until it is an inch apart from the ground. Push the floor to get into the initial position.  Sets  3  Reps 10

Triceps Press  Hold an inner plate of a dumbbell with both hands and hold it overhead with your arms fully extended. Keep your elbows close to your head, lower your forearm behind your head while keeping your upper arms stationary. After a brief pause lift the weight to the initial position by extending your elbows.  Sets  3  Reps  12

Cable Pushdown  Hold a cable with a narrow grip and your palms facing down. Bring the cable down towards your body while keeping your upper arms stationary. After a pause bring the cable up to the initial position.  Sets  3  Reps  10

Reverse pushups  Start by keeping two benches parallel to each other. Place your hands shoulder width apart on the inner side of one bench and legs on the other bench. Lift your hips up using your triceps until your arms are fully extended. After a pause lower yourself back to the initial position.  Sets  3  Reps  10-12

How to Add an Extra Inch to your Back

Wide grip Pull ups  Wide grip Pull ups is the best way to start your Back day. This grip reduces the pressure from your biceps and will put more pressure on your Lats. Hold on the bar with your palms facing outwards while pulling yourself upwards until your chin is above the bar.  Sets  5 Reps  5

Lat Pull down  Take a wide grip and grab a Pulldown bar with your back straight and palms facing outwards. Pull the bar down towards your chest and pause for a while before getting back to the initial position.  Sets  3  Reps  12

Rowing  Sit on a row machine and grab the cable. Place your foot on the front platform and your knees should be a little bit bent. Pull the cable backwards towards your abdominals and fully straighten your back at a 90 degree angle while pushing your chest out. Squeeze your back and exhale as you pull the cable. Pause for a while before slowly releasing the cable to its initial position.  Sets  3  Reps  12

Bent Over Row  Grab a barbell and bend over until your back is almost parallel to the ground. Your palms should face inwards and grip should be wide. Lift the barbell towards your waist while keeping your torso still. Return back slowly after a pause until your arms are fully stretched.  Sets 3  Reps  10

Dumbell Pullover  Lie on a bench with your upper back on the surface and keeping your trunk across the bench. Grasp the inner part of a dumbbell with both of your hands and place them over your chest. Bend your elbows and lower the dumbbell behind your head until your arms are fully stretched. Lift the weight back to the initial position while exhaling.  Sets  3 Reps  10-12

Deadlift  Position your foot under the barbell with your toe slightly facing outwards and lift the bar of the floor by moving your hips forward. Lift it up until your back is straight and push your chest out. Pause for a while before returning the bar to the floor.  Sets  3  Reps  10

Tips for Stronger Legs

Invisible Chair  Bend your knees and press your body against the wall so that your thighs are parallel to the floor. Keep your arms by the side and stay stationary until your legs give up.  Sets  2 Duration  45 seconds

Forward Lunges  This can be very effective in strengthening your thigh muscles. Position your legs hip-width apart and Keep your hands by the side while holding dumbbells in each hand. Move one leg forward while lowering your body and keeping your back straight. Return back to the initial position and repeat the same with the other leg.  Sets  3  Reps  10

Leg Extension  Sit on a leg extension machine placing your feet under the pad. Extend your legs while squeezing your quadriceps. Take a brief pause before returning to the original position.  Sets 3  Reps  12

Squats  Hold a barbell just above your shoulders using a wide grip with legs shoulder-width apart. Lower your knees until your thighs are parallel to the floor while keeping your knees behind the toes.  Sets  3  Reps  8-10

Calf Raise  Stand straight with hands by the sides and hold dumbbells in each hand. Lift your heels by squeezing your calves muscle and keeping your toes stationary. Take a pause before going back to the initial position.  Sets  3  Reps  12-15

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This eBook is Copyright © Zain Nadeem 2015.Photos by Dreamstime & Freedigitalphotos. Exclusive permission to distribute this eBook has been granted to Fitness1.co.

Table of Contents

Planning Workout According to your Body Type

Diet

/

Consuming Healthy Calories

The Importance of Healthy Breakfast

Green tea is Essential

Stay away from processed food

Omega 3

Drinking Enough Water

Clean Eating

7 Meals for Losing Weight

Fruits for Weight Loss

Simple Diet Tips

Essential Nutrients from Low Fat Sources

Losing Calories from body weight exercises

Squats

Lateral pushups

Plank

Stronger Abs in 7 mins

High Intensity Interval Training

Benefits

Jumping Lunges

Kettlebell Swings

Burpees

Jumping Jacks

Bear Crawls

Backward Drag

Sled Push

Circuit Training

Workout

30 Mins Workout for a Flat Belly

Weight Lifting

5 Workout for a Ripped Chest

5 Exercises for a Muscular Shoulder

Secrets of Vein Popping Arms

Biceps

Triceps

How to Add an Extra Inch to your Back

Tips for Stronger Legs