STEP 4.2 : NORMAL EXERCISE

Exercise for womens :

1) Don't use weights, the best exercises for womens are those who the whole body is on the move ,
   like elliptical trainers, 

exercise bikes etc. 

2) Try to run outdoor, but not a fast running or a slow long one. 400 meters to 800 would be perfect for you.











3) Start to practice yoga . Here are some yoga exercises :

STEP 4 : NORMAL EXERCISE

Everyone of us want to have a beautiful body. Some of them have a big will and they reach it, some others reach it by using different products and in a short time. But i will tell you the best way , for making a beautiful body , for normal people using only normal dumbbells ( 3-7) kg .


Exercise for mens :

1)Start stretching before exercise (5 min or more)

If you’ve never stretched, though, don’t feel obligated to begin now.  If you don’t like stretching, or are always in a rush to exercise, you won’t be missing out on much if you don’t stretch.”
    

2) Start making normal push ups

.

If you can't do 12 to 15 normal push ups you

 can put your hands in a chair on a desk and start doing hem there . Is very important to make them normal                                                         because they are the first,

and you can be tired for other exercises

Make 3 sets by 12-15 pcs

3) Start making dumbbells exercise for shoulder

3 sets by 12-15 pcs Side Lateral Raises

3 sets by 12-15 pcs Front Raises



                                                  

4) Start making dumbbells exercise for arms

3 sets by 12 to 15 pcs Alternate Dumbbell Curl

3 sets by 12 to 15 pcs One Arm Extension for each arm



                                                   5) Start making abs exercise

         
Is it is important to do them slowly and without fetched to much the body .

Step 3 : Good Sleep

All of you sometimes may have had trouble sleeping,
some of you for a short time and some others for a long time. All the people that want to make a beautiful and healthy body, should have a healthy sleep. 
Sleeping is very important for your body and for your health.

Here are a few tips for a good sleeping at night :

1) Avoid meat and foods with high fat 3-5 hours before sleep. ( Eat vegetables and avoid any food 2 hours before bed.)

2) Keep a regular sleep schedule. Go to bed at the same time every night and wake up at the same time every day.

3) Exercise every day but don't make any physical activity 3 hours before sleep.

4) See a boring movie or read a boring book before sleep.

5) Keep your room cold enough if you can. Best temperature is 18-22°C or 65-72°F.

6) Focus on your breathing for a few minutes and try to relax your body, if you don't sleep for a night is not that you are going to die. If you don't sleep, relax , close your eyes and focus only in your breathing.

7) Stop taking sleeping pills.

Building your body in a right way may be a little hard , but is the best way and it will last 

                                                                                                               forever !

STEP 2 : HEALTHY FOOD

The first thing you should start to do to change your body is to change food. People eat more meat because they want biggest thews, - but who said that meat is the best source of proteins!?( milk , egg , beans and spinach are very rich in proteins)

Is not necessary to change directly, but step by step.

1)You should change your way that you eat. Eat regular meals and the thing you should change forever is, eating breakfast. Do you know that breakfast is the most important meal of the day?  A good breakfast provides the nutrients that people need to start their day off right. 

1)The first thing is to change the red meat with white meat or fish.(if you love it and you don't have the will to change it , you should reduce it as much as you can.)

2)Reduce fast food.( the best is to eliminate them)

3)Eat more and more vegetables.

4)Reduce fried foods.( the best is to eliminate them)

5)Reduce sugar and salt.

The food is the key for a healthy and beautiful body, do not skip it,

                                                         is your body, is your health, is your life

FIRST STEP: WILLPOWER

"You have a very powerful mind that can make anything happen as long as you keep yourself centered. Dr. Wayne W. Dyer 
                     

The first and most important thing is 

But when you start something and you do it in the right way, you feel better . 
You feel good in your mind , in your body , and in your heart.
Try not to change fast , everything that is extreme and is fast is not good for you, only in extreme cases.

Start doing more for yourself and think less ! 

6 STEPS TO MAKE IT HAPPEN

To have a healthy and beautiful body , some of you focus on one or two things and when they do this things right , they say why I don't have a beautiful and healthy body . But two have both of them you should  concentrate in more then one thing. To achieve this you should alternate a few things. 
My way is :

WILLPOWER-> HEALTHY FOOD-> GOOD SLEEP-> NORMAL EXERCISE-> LOWER STRESS->MORE WILL

Some of you after have seen this, have thought that this is impossible but there is not!

If you want to have a beautiful body an if you just focus on beauty , maybe you will not have a healthy one too , but if you focus on healthy body you would have definitely a beautuful one too. So i will talk first on the way to do your body healthy.

The first thing and more important is WILLPOWER .

HEALTHY AND BEAUTFIUL BODY !

Everyone want to have a healthy and beautiful body .
Some of you are more obsessed for the beautiful body
 and some more for the healthy one . In more cases ,
 the beautiful body is healthy , but not in all of them .
 In our days, we can make a beautiful body in a very
short time , but not always the short way is the best.
To do that , we buy products that make our body
 changed in a better way , but not our healthy .
In order to have a balance in ''healthy-beauty''
I'm going to show you some way's to do that in 
                                                     best way