Not many people know how to build their body because they don't have the right tools to achieve this goal. The key is to change your whole lifestyle from nutrition, habits to exercising.
1) Exercise
To create an athletic body it is absolutely necessary to exercise. But not all exercise is equally efficient or can be even counterproductive. It is recommended to perform Peak 8 training together with super-slow weight training.
Peak 8 exercise is a kind of interval training where we perform 8 cycles of high intensity movement followed by a recovery period. It is essential to fatigue the muscles while doing the high intensity part of the cycle. Typically you do 30 seconds of high intensity exercise followed by a 1:30 minute recovery period. Don't forget to warm up before the exercise and cool down after the exercise. Do not eat carbohydrates (sugars) after the exercise, for at least 1 hour. Afterwards eat enough protein (like eggs and nuts) to give nutrition to the muscles.
The reason why Peak 8 training is so efficient is that it promotes the creation of Human Growth Hormone during anaerobic training. This HGH is needed to burn body fat and grow muscles.
The second kind of exercise is super-slow weight training. This type of exercise will equally promote the creation of HGH but in a different way. The key here is to do high intensity weight lifting in slow motion during approximately 12 minutes. Do not take breaks in between. The goal is to fatigue the muscles.
If you perform these two exercises once a week you're on the right path to create the ultimate athletic body. Additionally, high intensity training keeps you young as telomere shortening is reduced. High intensity training has an anti-ageing effect.
2) Nutrition
Nutrition is the second part to get a healthy, athletic body. It is essential to reduce body fat while keeping the body healthy, supplementing it with the right vitamins and minerals. Focus should be put on the balance between eating proteins, carbohydrates and fats. The optimal balance should be: 50% fat, 40% proteins and 10% carbohydrates.
That's right! You need to reduce the intake of carbohydrates to 10% of your diet. This includes sugars, fructose (like fruits), honey, bread, rice, potatoes, etc... Sugar is the worst thing you can put in your body, it's even worse than fat. Sugar promotes cancer, diabetes, insuline reistance, ageing, weight gain, uric acid, suppression of immune system, demineralization, diminishing eyesight, cardiovascular disease, high blood pressure... You get the picture? One of the misunderstandings here is eating fruits. Fruits are healthy because of their vitamin content, but the fructose in fruits is extremely unhealthy, especially when the fiber content is being removed (like in fruit juices). Much healthier are vegetables.
Next on, you should eat nuts. They contain a huge amount of fibres, minerals, vitamins and essential monosaturated fats. The three best nuts out there are almonds, pecan nuts and walnuts. Studies have shown that almonds can improve weight reduction by 10%. Walnuts can improve the balance of the Omega 3-Omega 6 ratio. Besides this, eating nuts will suppress your cravings for eating unhealthy things.
Stop drinking that coffee, soda, tea... Just drink plain water. The colder the better as this promotes weight loss through thermogenesis. The body will need to create heat to balance the coldness of the water. It might be only 250 grams weight loss in 6 months time, but every bit counts. Besides, drinking water helps in detoxifying your body fat.
When you cook, don't use bad oils like corn oil, sun flower oil. Use good oils like coconut oil. The reason is that when you heat up the monosaturated oils like corn oil, you will create transfats, which are proven to be very unhealthy to your body, promoting cancers, unhealthy cholesterol. Coconut oil on the contrary will keep its structure at high temperatures and is ideal to cook with. It also contains healthy mid chain fats. Also stop adding too much salt in your food, as this will increase acidity in your body, which is bad for intake of essential minerals like calcium.
That's right! You need to reduce the intake of carbohydrates to 10% of your diet. This includes sugars, fructose (like fruits), honey, bread, rice, potatoes, etc... Sugar is the worst thing you can put in your body, it's even worse than fat. Sugar promotes cancer, diabetes, insuline reistance, ageing, weight gain, uric acid, suppression of immune system, demineralization, diminishing eyesight, cardiovascular disease, high blood pressure... You get the picture? One of the misunderstandings here is eating fruits. Fruits are healthy because of their vitamin content, but the fructose in fruits is extremely unhealthy, especially when the fiber content is being removed (like in fruit juices). Much healthier are vegetables.
Next on, you should eat nuts. They contain a huge amount of fibres, minerals, vitamins and essential monosaturated fats. The three best nuts out there are almonds, pecan nuts and walnuts. Studies have shown that almonds can improve weight reduction by 10%. Walnuts can improve the balance of the Omega 3-Omega 6 ratio. Besides this, eating nuts will suppress your cravings for eating unhealthy things.
Stop drinking that coffee, soda, tea... Just drink plain water. The colder the better as this promotes weight loss through thermogenesis. The body will need to create heat to balance the coldness of the water. It might be only 250 grams weight loss in 6 months time, but every bit counts. Besides, drinking water helps in detoxifying your body fat.
When you cook, don't use bad oils like corn oil, sun flower oil. Use good oils like coconut oil. The reason is that when you heat up the monosaturated oils like corn oil, you will create transfats, which are proven to be very unhealthy to your body, promoting cancers, unhealthy cholesterol. Coconut oil on the contrary will keep its structure at high temperatures and is ideal to cook with. It also contains healthy mid chain fats. Also stop adding too much salt in your food, as this will increase acidity in your body, which is bad for intake of essential minerals like calcium.
3) Habits
The third key to a healthy body is to promote healthy habits. Besides exercise and nutrition, you can still do these extra things to your body by removing unhealthy habits and start to work on living the right way.
Everybody needs to understand that sleep is the most important activity of a person. During sleep, you will create Human Growth Hormone, which is the key in reducing body fat and staying young. Ideally you should start sleeping around 22:00. The sleeping period should be 6 to 8 hours. Make sure the whole room is completely dark to create the best conditions to create melatonin, which promotes the secretion of HGH. Do not turn on the lights when you do need to go to the bathroom, as this shuts down the production of melatonin immediately! Never go to sleep after 12 o'clock midnight. Because this turns your biorhythm, hormone equilibrium upside down and promotes cancer and obesity.
Another important habit is to get out into the sun. Ideally you should lie in the sun every day for about 15 minutes. Make sure you only do this when the sun is at its brightest intensity, during noon in the summer. This will increase the production of Vitamin D from cholesterol in your body, which is essential to your health and immune system. Sun bathing is also perfect for preventing cancer. Never suntan in front of a window as the window will filter out the healthy ultraviolet B rays.
Finally, get rid of every toxin in your system. Stop smoking. Don't eat aspartame. Ditch the processed foods. When you need to go to the bathroom, then please go. Do not try to keep it in!
Everybody needs to understand that sleep is the most important activity of a person. During sleep, you will create Human Growth Hormone, which is the key in reducing body fat and staying young. Ideally you should start sleeping around 22:00. The sleeping period should be 6 to 8 hours. Make sure the whole room is completely dark to create the best conditions to create melatonin, which promotes the secretion of HGH. Do not turn on the lights when you do need to go to the bathroom, as this shuts down the production of melatonin immediately! Never go to sleep after 12 o'clock midnight. Because this turns your biorhythm, hormone equilibrium upside down and promotes cancer and obesity.
Another important habit is to get out into the sun. Ideally you should lie in the sun every day for about 15 minutes. Make sure you only do this when the sun is at its brightest intensity, during noon in the summer. This will increase the production of Vitamin D from cholesterol in your body, which is essential to your health and immune system. Sun bathing is also perfect for preventing cancer. Never suntan in front of a window as the window will filter out the healthy ultraviolet B rays.
Finally, get rid of every toxin in your system. Stop smoking. Don't eat aspartame. Ditch the processed foods. When you need to go to the bathroom, then please go. Do not try to keep it in!
Sprint 8 Exercise
High Intensity Weight Exercise
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