The 7 Keys To Body Transformation I

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The 7 Keys To Body Transformationi

Copyright 2020All rights reserved. No part of this book may be reproduced, storedin a retrieval system, or transmitted in any form or by any means,electronic, mechanical, photocopying, recording, scanning, orotherwise, without the prior written permission of the publisher.DisclaimerAll the material contained in this book is provided for educationaland informational purposes only. No responsibility can be taken forany results or outcomes resulting from the use of this material.While every attempt has been made to provide information that isboth accurate and effective, the author does not assume anyresponsibility for the accuracy or use/misuse of this information. The 7 Keys To Body Transformationii

Table of ContentsChapter 1 – Introduction . 1Key 1- Must Eat Breakfast . 4Key 2 – Optimize Hydration Levels . 7Key 3: Proper Sleep And Recovery . 10Key 4 – High Intensity Cardio To Burn Fat Faster . 14Key 5 – Learn How To Read Food Labels . 16Key 6 – Tone Your Body With Resistance Training . 20Key 7 – Body Transformation Is A Lifestyle . 25Conclusion: Tips To Begin The Transformation Today. 29 The 7 Keys To Body Transformationiii

CHAPTER 1 – INTRODUCTIONIf certain experts are to be believed, we are currentlyfacing a crisis the likes of which we have never seenbefore; we are being faced with a global obesityepidemic.Since 1980, the number of people suffering from obesityhas literally more than doubled, with there being 1.4billion overweight adults, and 500 million who can beconsidered as obese.As far as children go, the numbers just keep on climbing,with certain countries seeing more than a quarter of theirkids suffering from obesity. Long story short, if thingskeep on going the way they do, then in a few decadesmost of the world's population will be obese, if of coursewe even manage to survive that long. In order to fightthis great plague it is important what it stems from justlike with any huge problem, there are numerous causesin play here.For starters, we are leading increasingly sedentarylifestyles. Long gone are the days when we ploughedfields twelve hours a day or dug up coal in mines longgone are the days when most people had to dedicate The 7 Keys To Body TransformationPage 1

their working time to physical labor. These days, mostpeople work sitting, or perhaps standing still, andneedless to say, there isn't much effort involved in that,at least in a physical sense. The problem however is thateven though we reduced our level of activity we kept onincreasing how much we ate. As a result, our bodiessimply aren't subjected to enough exercise to burn all theexcess calories we gain, which leads to a noticeableweight gain. However, a lack of exercising coupled withovereating is not the only source of this problem.Another cause for what we are observing today can betraced to economic fluctuations in regards to food prices.As it happens, in most cases, the cheaper a food is, themore filling and unhealthy it is. More specifically, the fastfood industry is being referenced. Junk food restaurantshave established themselves in countless poorer countriesand economically-disadvantaged areas, providing peoplewith cheap and fattening alternatives that allow them tosave money. What's more, these alternatives aresometimes even tastier. In the end, the point is that thecost of healthy foods exceeds that of unhealthy ones.Now with what we’ve just covered and as we begin thisguide, it’s important to realize that the world is in a bad The 7 Keys To Body TransformationPage 2

state, health wise. But you don’t have to accept what ishappening in society. You are about to learn the 7 keys totransform your body and quite literally it will transformyour life! So dive in, read, absorb and put into practiseexactly what you learn here and see the change happen.You have the power in your hands to change your healthand live the life you want to, rest assured that in the end,your body will thank you for it. The 7 Keys To Body TransformationPage 3

KEY 1- MUST EAT BREAKFASTWhen losing weight, most individuals would skip eatingbreakfast thinking that it is an effective method ofeliminating weight. Now, what they do not realize is thatthis technique is not really effective and could even causenegative effects on their bodies. When dieting, one of themost important things to be aware of is the importance ofeating breakfast.Breakfast is referred to "breakfast" simply because itbreaks the long fast. People are asleep during the nightfor many hours, so in the morning, it is necessary to eatsomething in order to feel better and have the energy toface the new day. More importantly, having breakfast isvital to a fat burning diet. If you want to lose weight fast,be mindful to eat breakfast every day.Here are some of the reasons and importance of eatingbreakfast to the body when dieting: Breakfast will allow you to control your hunger andavoid eating snacks later on during the day. What wouldbe the use of your diet when you would eventually eatmore because you are hungry, since you skippedbreakfast? If ever you skipped breakfast, just ensure to The 7 Keys To Body TransformationPage 4

have a healthy snack so that you can still lose weighteffectively. A healthy breakfast will aid in increasing your body'smetabolism- Eating breakfast can actually boost one'smetabolism. If you skip breakfast, you would tend toplace your body into starvation mode and try to conserveenergy that it can. Now, when you eat breakfast, you arealso telling your body that you are awake and you are notfasting anymore. This means that your body is ready toburn fat and utilizes the energy during the day. A healthy breakfast would also help you consumeenough calories- Having enough calories is essentialbecause this is responsible in increasing your energylevels. When you regularly skip breakfast, you are alsonot consuming calories that would end up in dropping offof your energy levels. This would also slow down yourmetabolism. Losing weight would be that effective. Eating breakfast is essential in losing weight, as it helpsthe body attain its weight loss goal faster. According toresearch and studies, those individuals who missbreakfast are the ones who were 4 times more likely tobe overweight. If you do not want to risk of gainingweight, ensure not to skip breakfast. The 7 Keys To Body TransformationPage 5

These are some of the importance of eating breakfast tothe body when dieting. Breakfast is the most essentialmeal of the day; therefore, it is necessary not to skip it.Of course, when dieting, just make sure that you follow ahealthy breakfast so that you can efficiently lose weightand achieve your weight loss goals.Eating breakfast is good and healthy, so do not think thatskipping breakfast would help you lose weight. This willjust make you feel weak and unhealthy, and this will notdo good with your goal of losing weight. Have a healthybreakfast every day and follow the right diet. In no time,you would be surprised to see the positive results withyour health and body. The 7 Keys To Body TransformationPage 6

KEY 2 – OPTIMIZE HYDRATION LEVELSDrinking water plays a key role in dieting. If you ever findyourself stuck in a weight loss plateau despite followingyour diet program strictly, then it could be that you arenot drinking enough water. Studies have shown that a lotpeople unsuspectingly suffer from severe or milddehydration and you could be affected as well.Your body requires water for various biochemicalprocesses. The following are the benefits of drinkingenough water to your body when dieting:Water assists the body in the conversion of fat reservesinto energy. When the body is dehydrated, the body'smetabolism processes are slowed down and this impedesthe breakdown of fats in the body, and in effect, yourweight loss. If this happens, your weight loss curve hits aplateau.Water holds naturally holds back your appetite. Thehypothalamus region in your brain serves the role ofcontrolling cravings and appetites, with the controlcenters for thirst and hunger situated next to oneanother. This means that drinking enough not onlyquenches your thirst, but it takes away the feelings ofhunger as well. A study by Washington University found The 7 Keys To Body TransformationPage 7

that drinking a glass of water before going to bed reducesmid-night cravings.Water also helps in the prevention of sagging skin whichis a common side effect of weight loss. It gives the skin ahealthier and youthful look by helping in thereconstruction of destroyed skin cells.Water assists in the elimination of waste products fromthe body. When dieting, the body loses weight and thereare extra by products to be removed. This means that thebody requires sufficient amounts of water into which theunwanted products will be dissolved and excreted fromthe body.Water is effective in dealing with constipation. If the bodydoes not get enough water, it is compelled to siphon itfrom its internal reserves, normally the colon, resultinginto constipation. Normal bowel function will resume oncethe body receives adequate water.In general, mild dehydration leads to a number of healthcomplications. Mild dehydration is characterized by thefollowing symptoms: fatigue, cravings, headaches andconstipation. However, as soon as you get the water inbalance, you achieve what diet experts refer to as a The 7 Keys To Body TransformationPage 8

breakthrough point. At this point, as fluid retention in thebody eases, the liver and endocrine systems start tooperate more effectively, helping to reinstate your naturalthirst, while reducing your cravings significantly. Thiseventually results into heightened metabolism rateswhich facilitate the breakdown and loss of fat in thebody.How Much Water Does the Body NeedIn conclusion, the above benefits clearly show theimportance of drinking water, particularly if you are on adiet. Nonetheless, everyone should make drinking watera habit. It should not only be done when you are thirstyas thirst, in itself, is an indication of the presence ofdehydration. Hence, every adult ought to take at leasteight glasses of water every day during cold weather.Since there is a lot of perspiration and loss of liquidduring hot weather, additional glasses of water must betaken. Lastly, if exercises are part of your dieting plan,ensure that you drink 6-12 ounces of fluids after 15-20intervals. This way, you will maintain the most favorablefluid balance during your exercises The 7 Keys To Body TransformationPage 9

KEY 3: PROPER SLEEP AND RECOVERYTo consider sleep as an activity is difficult. One assumessleep to be a phase of inactivity or rest. But, the matterof fact is, that sleep is that active phase in our entireday's routine, when numerous bodily functions areexpedited. The sales data of sleep inducing tranquilizersand sleeping pills prove the rising cases of sleepdeficiency that owes a lot to the modern lifestyle. Whileprofound research is available on the importance ofexercise for the body, few embark on the desire to learnabout rest and sleep.yet it is one of the most importantfactors in overall health and well-being.What Is Sleep?Firstly, it's important to understand that while the bodyrests , the mind and the brain go on a restorative hyperdrive. Bodily signals are sent to the various organs of tobegin its build up for the next hour of optimum action.The more sleep deprived a person is, the more thechances of deficient physical and mental activity, asyou've not allowed your body to recover from theprevious bout or prepare for the next. Sleep is a period ofnerve and muscle relaxation which begins a period ofrepair and rejuvenation of all the tissues and organs , The 7 Keys To Body TransformationPage 10

much needed after a day of hectic often strenuousactivity. Sleep is determined by a certain biological cyclecalled as the 'circadian clock'. It depends on the intervalsof certain number of hours of being awake followed bysleep, and so on. Other elements affecting it could bethe amount of light, stress levels, metabolism levels andeven the medication we may be taking.The Power of SleepSleep is a powerful energy booster owing to the fact thatwhile we sleep the process called 'anabolism' getsunderway; understood more simply as the recoveryprocess for cells and tissues through the production ofenzymes and proteins. It in fact counteracts the effect of'catabolism' or the process that occurs as you exercise orwork- out during the day which produces an actionwherein energy is released from cells.This affects themolecular components of the body. If your catabolismexceeds anabolism ,little growth will happen . Thus thosewho strain themselves with a tougher workout or play anextra hour, must give their body the extra rest to sustaintheir growth of muscle mass, which is directlyproportionate to fitness.There is no contention to the fact that mental alertness,concentration levels, communication, creativity, The 7 Keys To Body TransformationPage 11

emotional balance and the productivity levels of anindividual is also affected by the amount of sleep.The Recovery ProcessProlonged sleep deprivation has been linked to anxietyand depression . Sleep induces the release of certainhormones that affect the central nervous system of thebody thus affecting mood and emotional stability. Lesssleep increases Cortisol which is a catabolic hormone andit decreases testosterone levels that are directly relatedto muscle mass gain. Less sleep also means a higherinsulin level that increases your body's resistance tonutritional absorption.While one can not contest the importance of fitnesstraining including weight training one must understandthe mechanics of what really happens to the body whilethis physical stress is being faced. While we exercise orlift weights, the muscle contracts or crunches therebygetting compressed or shortened.This happens when the muscle microfibers compress.With every stimulus you give to your body, the muscle isstrained to respond. What must however be realised isthat between the phases of stimulus, the muscle needs to The 7 Keys To Body TransformationPage 12

recover from it by building new bridges across the newmuscle groups that are slowly forming. This growth isonly possible when the body rests.Another disturbing consequence that comes withcompromising on the amount of sleep has is in the raisedlevels of cortisone which has been directly linked to moreabdominal fats .While there has been encyclopedicquantum of research on the benefits of fitness programs,very little attention is paid to the importance of the bodyand its sleep requirement.Balancing heavy workouts with its milder versions andadequate breaks from strenuous routines is not only thebest antidote for perfect health, it's the best way to gainoptimal benefits from your exercise routine The 7 Keys To Body TransformationPage 13

KEY 4 – HIGH INTENSITY CARDIO TO BURN FAT FASTERUsing high intensity cardio to burn fat faster is anapproach that has been used by a number of people, it’sbenefits are huge and numerous, but it should always bedone in a controlled environment and via a well set outplan. There is no doubt that this particular type ofexercise does indeed burn fat a lot faster, but how does itactually work?The reason why it works is because your body is beingasked to produce a lot more energy than it has stored inorder to deal with the intensity of the workout and it doesthis by burning off those fat reserves it has been keepingfor a rainy day. Your body then has to keep producingenergy even after you stop as it needs that in order tostart repairing the muscles and settling your body afteryour strenuous workout.It is also important to point out that this particular type ofworkout focuses on burning a different type of fat thanwhat you would get doing a cardio workout that has alower intensity such as a brisk walk. The problem withlower intensity cardio work is that it only gets your heartworking to around 60% of the maximum heart rate, butthis is not high enough for optimal fat burning in your The 7 Keys To Body TransformationPage 14

body. Instead, you will only burn off the easy stuff, butthe harder fat will still be there, so by increasing theintensity you burn off both types resulting in quickerweight loss.There are other reasons why you should look at using thisapproach and one major reason is that you will then beable to deal with lactic acid a lot easier. It is this lacticacid build up that results in muscles becoming tired andburning with you then stopping, so by learning how todeal with this you can then workout for longer periods oftime resulting in more calories and fat being burnt off andthat weight disappearing.This does take some time, but you at least know thatwhilst you are building up this resistance, your body iscurrently burning off fat as quickly as it needs to in orderto give you energy to keep on working.Finally, this approach results in improving the sensitivityof your body to insulin and the outcome of this is that themuscles are going to absorb the glucose, and use it torepair themselves and to get energy, rather than it beingturned into fat stores. This does mean that when youburn off the fat, and then lose weight, it should stay thatway rather than things fluctuating depending on how The 7 Keys To Body TransformationPage 15

much exercise you have been doing during the week.Using high intensity cardio to burn fat faster does indeedwork, but you must be prepared to put in a lot of work inorder to achieve the best possible end result. By usingthis approach, your body will burn off fat as it needs thatsudden surge of energy and you will also build leanmuscle quicker so not only will you get fitter, but you willalso notice a difference when you step on those scaledand this, after all, is the important part.KEY 5 – LEARN HOW TO READ FOOD LABELS The 7 Keys To Body TransformationPage 16

In order for you to effectively experiment in your day today eating and still choose nutritionally excellent foods,you must understand nutrition labels on packaging. Quiteoften the companies that manufacture different foods willclaim on the packaging that they are low fat or healthy,but the truth of the matter is that there are hiddendangers in there for people that are on different diets.Being able to read the labels can, therefore, make a hugedifference in the potential success of somebody that istrying to lose weight.First, you must look at the serving size on the labelbecause the nutritional information that is listed on therewill tend to talk about a serving size that is smaller thanthe overall size of the item you are looking at. This isimportant because a number of companies will mention aportion of say 30g and list the nutritional information forthat amount, but they know most people will take doubleso, in actual fact, it is then nowhere near as healthy asyou think.What you need to do is to look at the serving size andthen, if you eat double, you must double those figures tosee how healthy it actually is. The 7 Keys To Body TransformationPage 17

Another key area to look at is when they discuss thepercentage of the daily recommended amount that aportion covers as this can tell you a lot about what is inthe product and how it can affect your diet plan.Yet again you need to look at the serving size along withthis because if the serving size is 30g and it gives you25% of your daily recommended allowance for salt andyou take 60g, then you need to double this 25% in orderto get a true reflection. Do also look to see if theymention how many calories per day this recommendedamount is based on as the majority will be for 2000calories, but you may be on less than that so you mustcalculate it accordingly.Finally it is worth looking at how to read the individualingredients as they will tend to use terms such as Sodiuminstead of salt or they will talk about carbohydratesinstead of just listing how much sugar is in it. Thethinking here is that by using more professional names,then it will sound healthier and it may be an idea to lookat the names on labels you have near you now and makea note of the terms used so you know if unsaturated fatsare good or bad, how much vitamin B12 is good for youand that you understand what type of sugar they have The 7 Keys To Body TransformationPage 18

put into the food and what appears in it naturally due tothe ingredients.So that is how to read nutrition labels to help lose weightand there really is nothing complex about it as long asyou just take your time to read things properly. By lawthey must have this information printed on there, so aslong as you have an understanding of the amounts ofdifferent things you should eat for your diet plan, thenyou should find it that bit easier to go ahead and lose thatweight. The 7 Keys To Body TransformationPage 19

KEY 6 – TONE YOUR BODY WITH RESISTANCE TRAININGExcess weight is one of the most common problems thataffect very many people from all across the globe. Thereis need to lose this unwanted weight so as to avoid healthcomplications such as heart attack and other relateddiseases. In this chapter we will uncover resistancetraining exercises that can help you lose the excess fat.Examples of some of the common resistance trainingactivities include weight lifting, sporting activities such asBasketball and Javelin, Isotonic resistance training whichentails use of barbells and dumbbells. Below is a detailedguide of the importance of resistance training for losingweight.Increase metabolic rate- The metabolic rate refers to therate at which the body converts fats into energy forvarious purposes. Resistance training helps to increasethe rate at which the fats are metabolized and this in turnhelps to significantly reduce body fat.Improves Body Posture- Since virtually all the physicalactivities in this category involves all the body muscles,they help to strengthen and increase muscles. This inturn helps one to improve body posture. The 7 Keys To Body TransformationPage 20

Increase Blood Circulation- For the body organs tooperate optimally, they have to have sufficient anduninterrupted supply of blood rich in various nutrientssuch as proteins and carbohydrates. Resistance traininghelps to ensure that blood circulation in the body isoptimal. This in turn helps to ensure that all vital bodyorgans operate normally.Decreases the Risk of Injuries- Losing weight involves anumber of physical activities which may lead to injuriesespecially during the first stages. For example, newmembers might experience joint and muscles pains butthis problem fades away as the body becomes acquaintedto the activity. Resistance training will help decrease yoursusceptibility to injuries since the body parts will be ableto withstand the pressure effectively.Prevent cardiovascular diseases as well as Arthritis anddiabetes- Excess weight has being closely linked to anumber of health complications. Due to fact that theseexercises will reduce and prevent accumulation of fats inthe body, your chances of suffering from variouscardiovascular diseases, diabetes and arthritis will bereduced significantly. The 7 Keys To Body TransformationPage 21

Boost Self Esteem- In most cases, persons suffering fromexcess weight problem are often stigmatized by thesociety. Fortunately, resistance training will help reducethis stigmatization and boost your self esteem.Improves your Sleep Patterns- Excess weight can distortyour sleeping pattern especially if the issue is stressingyou too much. Through these physical activities, you willbe able to solve this problem completely. This will in turnhelp you sleep much better at night as well as boost yourproductivity at home or at your work place.Increase Bone Density and Strength- As the namesuggest, this training will not only help you lose weightbut also increase your bone density and strength.Increased bone strength will help reduce yoursusceptibility to injuries as well as enhance yourperformance of various physical tasks.Be sure to consult a professional medical practitionerbefore enrolling in a particular program so as to avoid anyhealth complications. Last but not least, ensure that yourfollow the instructions given by your trainer so as toachieve the full benefits from this training.Common Misconceptions Of Resistance Training The 7 Keys To Body TransformationPage 22

1. Women who do strength training will become bulkyand muscularThis myth has been around for so many years andunfortunately a lot of women believe it. Women do nothave the ability to bulk up when they do resistancetraining exercises to increase their metabolism. Thosewho bulk up are the ones that take male hormones andinject anabolic steroids into their body. These kinds ofwomen are mostly professional body builders. Therefore ifyou want to achieve that bulky look, it is very clear whatyou have to do. However, if you just want to achieve alean toned body, resistance training exercises will giveyou just that; no bulky shoulders or arms.2. Weights and expensive gym equipment are necessaryfor resistance training exercisesWhile free weights and other gym equipment arenecessary to speed up your progress, they are notnecessarily the only things that you can use to buildmuscles. There are a variety of ways that you can buildmuscle and some of them include: resistance bands, barmethod, Pilate's, using your own body weight andisometric training. There are many programs for The 7 Keys To Body TransformationPage 23

resistance training that do not use any equipment yetthey help people to achieve excellent results.3. When you grow old you cannot build muscleThis is not true because studies show that even peoplewho are 70 years old can build muscle. In addition,people who are in their 50's or even 40's can be able tobuild adequate muscle mass with just a few trainingsessions per week.4. Resistance training requires hours and hours oftraining per dayThis takes the crown for being the biggest misconceptionabout resistance training that can help boost yourmetabolism. Experts believe that as long as you eat ahealthy well balanced diet and you do not have anydiseases, you will only need about 20 minutes to half anhour sessions per week for you to realize results.It is not the hours that you spend at the gym training butit is how often you do them and how hard you push yourbody. It has been established that when you add even apound of muscle, your metabolism will increase and youcan burn up to a maximum of 50 calories per day. The 7 Keys To Body TransformationPage 24

Imagine how many calories you can burn when you add10 pounds of muscle.5. You will need to constantly lift heavy weights in orderto maintain muscle massIf you train every day you are likely to build more muscleand speed up your metabolism, right? Wrong! It has beenproven that the people who achieve phenomenal resultsare the ones that take breaks in between their work outdays. Muscles are built when our bodies are resting andnot when they are active as most people would like tobelieve. The body also needs to recover after an intensework-out session.KEY 7 – BODY TRANSFORMATION IS A LIFESTYLE The 7 Keys To Body TransformationPage 25

Whenever a special occasion or a holiday draws near,people often scramble for quick weight loss products orprograms. While looking good in swimwear duringsummer is not a bad idea, looking for a short cut toweight loss can backfire. Truth is, weight loss is a lifestyleand not a fad. It is a result of a consistent effort thatinvolves exercise, proper food intake, and the rightamount of rest. This key will reveal how to achieve ahealthy lifestyle that helps shed pounds permanently.First, you have to change your perception about weightloss. It's not just a matter of watching your weight on thescale. Weight loss should be about changing your bodycomposition by having less body fat and acquiring moremuscles. For women, this means losing side handles andtoning your thighs. For men, it mainly means decreasingyour waist line. Lately, health experts are associatingheart disease risks with a large waistline. Hence, havingripped abs is not just for aesthetic reasons but mainly forlongevity. Weight loss is a goal to achieve good health;looking good should only be a consequence.Second, you have to exercise on a daily basis if possible.Start with brisk walking if you're overweight to preventknee injuries. Perform this activity consistently by The 7 Keys To Body TransformationPage 26

spending at least twenty minutes a day. Or, you can try ahigh intensity interval training (HIIT) to jumpstart yourmetabolism. Samples of which are burpees, bodysquats ,push ups, and mountain climbers. This is way shorter toperform but requires cardiovascular health and lowerbody weight. It shocks the body to drastically increasemetabolism that results to weight loss. However, this isnot advisable for people who are just beginning toexercise.Third, educate yourself on proper food intake. People whoneed to lose weight should consume less than their totalenergy expenditure. Plus, macronutrients like proteintake centerstage along with complex carbohydrates.Reducing consumption of sugary food products does a lotof good to your body. Hyperlidimia, a condition where thebody has high levels of cholesterol, is often triggered byobesity and diabetes.Avoid eating fastfood. Prepare meals and bring them towork. Choose lean ground meat and season them withspices. Then, make sure you have a side

metabolism. Losing weight would be that effective. Eating breakfast is essential in losing weight, as it helps the body attain its weight loss goal faster. According to research and studies, those individuals who miss breakfast are the ones who were 4 times more likely to be overweight. If you do not want to risk of gaining

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