Overcoming Fatigue/Tiredness - Extreme Body Shaping

Extreme Body Shaping

1. Determine what is causing fatigue by asking yourself:

* do you sleep late and wake up early?
* do you eat right?
* are you depressed or sad?
* are you doing too much in one day?
* do you have too many things going on in your life? Too much stress?
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2. If it is a matter of fixing your daily schedule/routine by having three healthy meals a day or sleeping earlier or exercising, then:

* try following a desired schedule for a week and see what results come from it.
* if you don't feel as tired, keep up with the schedule and begin adding one more change either per week or per month.

3. However, if things don't change, ask yourself when you feel most tired.

4. Are you generally happy, but just tired or are you sad as well?

* If it is sadness, talk to a friend or family member who you can trust and are close to. This will help you maybe see a different way of looking at things or give you ideas on how to become happy again.
* If it is depression, then you should talk to a professional who might be able to suggest some changes or give you medicine to help you.

* These Changes does not happen straight away.

* Take it slow.

* Don't try to change too many things at the same time, or you risk discouraging yourself.

* Ask a friend to help you with your changes.

* Join a gym with a friend, do something active with others, join a club.

* Share your feelings with someone close to you or start writing in a diary.

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Regards

Wes - Extreme Body Shaping

Diet that works - See the pounds just fall off in matter of weeks!

What you can eat :-

2 eggs per day (boiled, poached, scrambled, omelettes)
Salads (lettuce, cucumber, peppers, tomato, onion) - No salad dressing
Tuna, salmon, crab meat
Vegetables (gem squash, green beans, brussel sprouts, cauliflower, broccoli, baby marrow) - No butternut, pumpkin, corn, beans or peas
Meat with the fat on, fried in BUTTER (chicken, fish, chops, steak, bacon, sausages) - No crumbed meats like schnitzels, nuggets etc.
Wet and fatty biltong
Any diet drink (sprite zero, coke light etc)
8 glasses of water per day
Coffee or Tea (black and with no sugar)
The high fat balances out the lack of carbs in the first 2 weeks. Use real butter instead of margarine, keep the fat on your meat and the skin on your chicken. If you have to use oil, use extra virgin olive oil. Use as much salt and pepper as you want
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What you cannot eat :-
No carbs or anything that contains carbs (bread, potatoes, rice, pasta, cereals, cakes, pastries etc)
No sugar or anything that contains sugar (fruit, fruit juices, etc)
No dairy products (milk, yoghurt, cheese, cream etc)
No sauces (cook-in-sauces, tomato sauce, chutney etc)
No processed foods (viennas, russians, polony etc)
No chocolates, chips, sweets, biscuits etc

After 2 weeks, you can start introducing carbs , natural sugar and dairy into your diet. Do not go over 40g of carbs per day. A good source of carbs is wholegrain oats or bran flakes. If you have rice, try brown rice instead of white. Stay away from bread, potatoes and pasta as long as possible. If you do have them, keep it to a minimum e.g. once a week. Before you buy or eat something, check the carb content to avoid going over 40g per day. Your fat intake can now be slightly reduced with the introduction of carbs.

What you can eat :-
Everything on the list from the first 2 weeks, but instead of frying meat in butter, rather grill or steam it.
Right Start whole grain oats
All Bran flakes
Low fat milk
Canderel sweetener
Cheese, cottage cheese (fat free)
Provita biscuits
Yoghurt (plain, fat free)
Fresh fruit
All vegetables
Brown rice
Look for salad dressings and sauces with very low carb and sugar content
Popcorn
Canderel chocolate

What you still cannot eat :-
Cakes, pastries etc
Fruit juices, sugared fizzy drinks
Chocolates, chips, sweets, biscuits etc

email: wesleysmarketing@gmail.com

I'm looking forward to the comments and mail ladies and gents, so keep them coming. I want to know the results and the outcome

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Kind regards

Wesley Thompson

Lose Belly Fat and Get Six Pack Abs-Extreme Body Shaping

1. Many so-called "health foods" are actually cleverly disguised junk foods that can actually stimulate you to gain more belly fat... yet the diet food marketing industry continues to lie to you so they can maximize their profits.
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2. Ab exercises such as crunches, sit-ups, and ab machines are actually the LEAST effective method of getting flat six pack abs. We'll explore what types of exercises REALLY work in a minute.

3. Boring repetitive cardio exercise routines are NOT the best way to lose body fat and uncover those six pack abs. I'll tell you the exact types of unique workouts that produce 10x better results below.

4. You DON'T need to waste your money on expensive "extreme fat burner" pills or other bogus supplements. I'll show you how to use the power of natural foods in more detail below.

5. Ab belts, ab-rockers, ab-loungers, and other infomercial ab-gimmicks... they're all a complete waste of your time and money. Despite the misleading infomercials, the perfectly chiseled fitness models in the commercials did NOT get their perfect body by using that "ab contraption"... they got their perfect body through REAL workouts and REAL nutrition strategies

next.............

1. The biggest area you need to focus on when trying to obtain 6 pack abs is going to be on your diet. Like it or not, the old saying that 'abs are made in the kitchen', is probably one of the most truthful statements in the fitness industry. If your diet isn't in line, your stomach is going to show it.
2. First, ensure you are getting enough protein. Not only is protein going to form the key building blocks you need to build muscle tissue, but it's also going to provide you with a better feeling of fullness than eating just carbohydrates alone would for example. Protein is more "expensive" than any other macronutrient meaning that your body will burn more calories breaking down protein compared to carbs and fats.
3. Next, don't be afraid of dietary fat that comes from primarily monounsaturated and polyunsaturated fats such as olive oils, fish oils, a mix of nuts, natural peanut butter and avocado. While it's true that eating fat will increase your calories fast, as long as you keep it between 20-30% it can be one of the best things to get 6 pack abs fast. The important point here is that dietary fat helps keep your insulin level stable, which, when high enough can actually cause fat gain itself.
1. Furthermore, dietary fat will keep you feeling the fullest for the longest duration in time; longer than both protein or carbohydrates would. Interestingly, some diets high in fat can get you 6 pack abs fast because your body learns to metabolize fat for energy.
2. So, while you do need to watch it, be sure you are getting some in your diet.
4. Finally, when it comes to carbohydrate intake and getting 6 pack abs, you want to focus most of your carbohydrate intake around the post workout period.
1. The biggest reason for this is because this is when your body is going to need those carbohydrates the most and will really suck them up into the muscle tissue. When you eat them at this time, it is least likely that they will turn into body fat.
2. Additionally, consuming carbohydrates during this period will also help to aid with muscle recovery and repair, so that means less down time from the gym for you.
5. If getting 6 pack abs fast is your goal than each meal you should consist of 1-2 cups of raw vegetables to control insulin levels, improve absorption of your protein and flood your body with vitamins, minerals, fiber and antioxidants.
6. So, if you are aiming to get 6 pack abs in the coming months, have a good hard look at your diet. That is the big secret that must not be overlooked if you are to succeed.
7. Build the muscle and cardio to uncover it . The exercises you should do for your abs are basically sit ups for your upper abs and leg lifts for your lower abs. Try and running a little to burn fat , if you are not fit enough to run , try and swim for once or twice a week.

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Regards
Wesley

Building Muscle - Extreme body shaping

1. Develop a program. Decide which exercises you'll do on which days. Some exercises focus on a specific muscle (e.g. bicep curl) while other exercises call upon several muscles at once (e.g. squat). The important thing is to make sure each muscle gets a chance to rest for at least a full day before using it again. For example, you can do a full-body weight training routine every other day (with cardio in between, if you want) or you can alternate muscle groups (arms on Monday, legs on Tuesday, upper back and chest on Wednesday, etc.).[1]
o Muscles grow during rest, not during training. If you don't give a muscle adequate time to recover, you'll actually interfere with the muscle building process. When you lift weight, you're supposed to stress the muscle to the extent that it breaks down at the cellular level, resulting in increased protein synthesis, which produces thicker muscle fibers. This process begins 2-4 hours after the workout and lasts 24 hours[2] (although some researchers suggest that muscles worked to exhaustion need 36-48 hours to rebuild[3]). If you stress the muscle again before the process is complete, you'll break down the muscle fibers before they've had a chance to rebuild.[2]
o To build volume rather than strength, design your program around lots of repetitions (10 to 12), three to five sets, and short (30- to 90-second) rest periods between sets. Athletes looking for power and strength, on the other hand, will favor a program with reps that max out at around six and sets ranging from two to six, with a long rest period (two to five minutes) to promote better recovery between sets.[2]


2. Practice good form. Learn how to do each exercise properly (full extension of movement, proper stance and posture, etc.) or else you'll not only reduce the effectiveness of the movement, but you'll also be increasing the risk of injury. To master each exercise, learn to do it slowly with light weight. Even though you might feel more accomplished when you move quickly, you're depending on momentum to do some of the work for you, instead of your muscles. Do each rep slowly, in a controlled and steady fashion.[1]
3. Lift to fatigue. As mentioned earlier, in order to trigger the muscle building process, you need to stress the muscle. By the final rep of your final set, your muscle should be exhausted.[2] That should be the last rep you can do with perfect form. If you start losing form before then because your muscles are too tired, you're using too much weight. If you find that you can add in one or more reps in good form, you need to add on some weight.
4. Change your eating habits. You can't build muscle unless you give your body the proper building blocks to do so (and stop giving it junk). There are also plenty of supplements which can give you energy and aid in muscle recovery and repair, but remember, they are supplements, which means they only work in addition to a good, consistently followed exercise regimen and a proper diet.
o Incorporate complex carbs and protein into your diet. Focus on lean protein like egg whites and low fat yogurt, and whole grain carbs like oatmeal and whole-wheat toast. Avoid sugary, white processed foods; they interfere with your glucose levels and immune system.[1]
o Eat small meals throughout the day. This gives your body a steady supply of fuel to build muscle. Eating in "spurts" (2-3 large meals per day) should be avoided because it hinders muscle growth during the stretches between meals.[1]
o Since creatine provides energy, take this supplement about 45 minutes before a workout. Look for products that pair creatine with carbs, as this combination increases the rate at which the creatine is absorbed by your muscles. Consuming creatine with a glass of juice will have the same effect.[4]
o Drink sports drinks during your workout. Look for drinks that contain carbs and protein. This combination reduces muscle damage and hastens recovery.[4]
o Get a carb-loaded drink or snack (1.5g of carbs for each 2.2 lbs that you weigh) within 30 minutes of your workout to stimulate an enzyme that helps the body produce glycogen.[3]
o Have a whey protein drink within 30 minutes of your workout to help your body repair and rebuild lean muscle tissue.[4]
5. Change your routine every four to six weeks. As your body adapts to stress, you'll hit a plateau where the benefits of weight training will begin to diminish. The only way to prevent this from happening is to change things up, such as by increasing weight and changing exercises.[5]

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Regards
Wesley-Extreme Body Shaping

Improving Your Life by Improving Your Health

Extreme Body Shaping

Consider your health. In a world where most people would choose a twinkie over an apple, you'll have to be the one who has the wisdom and willpower to choose the apple. In a world increasingly addicted to TV, you and your mate will have to come up with the willpower to go out on a nature walk or bicycle ride. De-stress and relax. The physical effects of long-term stress include colds, ulcers, asthma, heart attack, stroke, and chronic fatigue--all ailments that can erode your health and your life. people can de-stress together at the end of the day in more ways, such as enjoying a lathery bubble bath, and a mug of warm milk and honey. Or just watch a movie. take a load off!!!

Regards

Wesley-Extreme Body Shaping

Improve health

Cleanse the Soul. For the same reason you wouldn't go a week without a shower, you shouldn't keep a week's worth of mind clutter stored up in your grey matter. Do easy meditations daily in the shower to clear your mind, open yourself up to new opportunities and prepare for a simply fantastic day! Brush Up. Do a daily affirmation twice a day in the morning and at night when you are brushing your teeth. Say it aloud through toothpaste suds or silently in your mind, "I am masterfully creating my ultimate life. Success and health (or sub in what you desire) comes naturally to me." Be Active. Don't just stand around and let life happen to you. Every time you walk to the car, think about tiny actions you could take to move you closer to achieving what you truly desire. Keep a notebook to jot them down before you start up the engine. Watch each baby step start to exponentially propel your life forward. Dress Up. Just as you might think ahead or lay out your wardrobe for an important meeting or date, prepare your mind for important events. Focus on how you want to feel and set your intentions and be very specific on what you'd like to accomplish. Buckle Up For Safety. It's the law. Expect that you will experience life mishaps, tragedy, injury and unfairness. You can safeguard against emotional distress by getting in touch with your true self. Choose how you want to feel, how you would like to handle difficult situations and think before you let fear, worry or panic creep in. It's your choice. Martin Luther King Jr. said, "The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy."Preventative Prescription. A vitamin a day keeps the self doubt away. Honor yourself and recognize all that you are. When something has gone well, applaud yourself and enjoy it! Don't dwell on what you could have done to improve it or what you would do differently next time. We all make mistakes. Learn and grow from them but remember to enjoy and relish in even your smallest achievements too! Sleep Tight. Take your last waking moments before you drift off to sleep to focus on something that inspires you. Read inspiring literature, listen to soothing music or breathe in a delightful aroma. You will feel happier and wake up more content when you close your day with inspiring thoughts and feelings.

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Regards

Wesley

Is it Possible to be Energetic and Fun Loving

People bursting with energy have three things in common: they deeply honor and respect themselves; they completely accept themselves for who they are and don't take themselves too seriously, and they see challenges as opportunities to be creative. They switch their negative thoughts as rapidly as they switch channels on their TVs with their remotes. Because they see life as a game to play and enjoy, they radiate good health. They are fun to be around, because they love and accept you for who you are.
Honor Yourself and realize you are a unique child with your own destiny to fulfill. No one except you knows what is the right path for you to follow, thus you must keep tuning into those silent-loud messages your heart sends you. Trust your own instincts and don't let others hold you back. Respect Yourself. Respect yourself for your uniqueness and understand that everyone is on their own life journey. You are who you are; you are the best at being yourself, and you are a unique person, full of possibilites! Accept and respect yourself, flaws and all, and you will find that life becomes much less of a burden. Forget about what others think of you. The most valued opinion should be yours alone. If you live in fear of what other people will say or think of you, it will hold you back from realizing your full potential and being the best you can be. Everyone's different; don't do what everyone else does just because you're afraid to stand out. Don't let people pick at any insecurities; realise that what they say and think really does not matter.
Accept both your dark shadows and the bright light that shines forth from your loving qualities, thus accept the totality of who you are. This means acknowledging your good and bad qualities, your flaws and your talents, your mistakes and your achievements. Enjoy reflecting on your past and the lessons you've learned, as well as learning more about yourself and taking everything you possible can from your experiences, good and bad. Watch Your Self-judgement and Self-criticism. Believe in yourself. Your journey in life is threaded with friends, family and endless events, but it is also a solitary thing for you - you have to be your toughest critic, but at the same time, your own biggest fan. Don't ever let yourself become big headed but never tear yourself down. Accept and love yourself and if something about you doesn't feel right, don't beat yourself up; work on it. Take Nothing Personally. No matter what people do or say, not matter how things turn out, learn to accept it, move on, and look back and laugh. Don't be too sensitive or too worried about the way things are; get the most out of these experiences, even if they aren't entirely pleasant. Forgive Yourself and forgive others when screw ups happen; this lightens your heart and adds tremendous energy to your life. Remember that everyone makes mistakes, including yourself, and learn not to let this anger or upset you beyond the point of forgiveness. Think Creatively when challenges present themselves, which they'll do until the day you depart this earth plane. Be Thankful for all the gifts you have and take care of your body, mind, and spirit, as no one else knows how to more than you do, even when they seem to. Live in the present moment: the past is dead (like a canceled check) and the future is a promissory note, it may or may not arrive. Spend the cash NOW, for example. Buy what you love, spend it on gifts. You'll feel so much more joy when you can actually use the opportunities you've earned. Don't be too careful, but don't be too careless either! Just enjoy yourself. Play! Live every day like it's your last! Take Up Energy Work like QiGong, Yoga and EFT. It helps to bring energy and positiveness to your life.

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Regards
Wesley