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Introduction : ABOUT THE AUTHOR

Entrepreneur, Motivational speaker, Fitness enthusiast, YouTube sensation, Internet star, Model, Brand, Bollywood Actor, you name it and Guru Mann has done it. This master of all trades is a mission to make India fit, and his immense popularity is proof that he is totally willing it. Guru Mann is a Health & Fitness professional and an inspiring Social Media personality.

With Millions of followers on social media, Guru Mann has broken big barrier and proved that borders don’t matter when it comes to spreading his passion for fitness. Guru Mann who lives in United States, has been in fitness industry since 1997. He is India’s first Fitness Influencer,

First Fitness Trainer and First Fitness YouTuber who provides completely free fitness programs to his community with Millions of Subscribers around the world. Guru Mann has over 1300 videos and provided 50 complete fitness programs to Indian community including very important Medical Condition programs like: Cholesterol, Diabetes, Blood Pressure, Thyroid, Drug Rehab and Cancer, etc which no one in the world ever made it. Thousand of people got cured by following these programs. All these programs are FREE OF COST.

NUTRITION OVERVIEW

Diet Principles & Guidelines

1. Burn Fat at an extremely efficient rate

2. Keep metabolism at an optimal rate throughout the diet

3. Promote optimal Recovery & Maintain Muscle Mass

4. Emphasize your ability to maintain a High energy level in the Gym. Nutrient and Macronutrient Balance You will never reach your goal of becoming shredded, if your body does not receive a proper balance of macronutrients and micronutrients.

This must be distinctly understood, or nothing good can come out of this article! In other words, if you try and force your body into a state of fat burning, by starving it of one or more nutrients, you will hit a plateau in a head on collision that won’t be easy to recover from that being said, it is my intension to include everything in your diet so as to keep your body running at 100 percent of its capacity, and in turn it will reward you by maintaining a high metabolic rate. Lets analyze these concepts:

MACRONUTRIENTS : Proteins

You will get plenty of protein in this diet. Each meal will be chalk full of this vital food source. Too many people make the mistake of lowering their protein. This is one of the most costly things you can possibly do! Without adequate protein you will lose your muscle at an extremely high rate and sabotage your fat burning efforts.

Fats :

Those who say all fats are bad for you are, of course, dangerously incorrect. As it turns out, plant- based fats are powerful cancer fighters, If you want to prevent cancer, or you’re currently battling colon cancer, prostate cancer or breast cancer, it is essential to get plant-based fats into your diet on a daily basis.

The healthy fats include extravirgin olive oil, flax seed oil, and fats from plant sources such as nuts, seeds, peanut butter and coconuts. They also improve your cardiovascular health and fight weight gain and obesity

Carbs :

All of your carbohydrates will come from fibrous sources. You will not be allowed any simple sources unless you are taking in your post workout shake. The role they will play is to spare protein, maintain energy levels in the gym, and also induce the release of insulin post workout.

Remember, after you workout, your body releases cortisol (see take your fat burning to the next level) at an unmatched rate! Cortisol has been proven to lower thyroid hormone output. The lower your output in this area, the slower your metabolic rate will become. We need good carbs in every meal to gain Muscles.

MICRONUTRIENTS :Vitamins & Minerals

A game that many athletes play with their diets is to regular intake their vitamins. In other words, they take them when they feel like it, and that is a rarity! You need to take a multivitamin and multi mineral everyday without fail.

Putting It All Together

If you take each of the micro and macronutrients into consideration, and give them their proper dues, then you will get the following out of the diet:

1. A higher metabolic rate throughout the diet.

2. A better pump in the gym.

3. You potentially will maintain all of your muscle mass

4. You will recover faster

5. You will feel more refreshed

6. You will not be as sore

7. The list can go on and on, but suffice it to say that the above concepts are vital to your success!

What will you get from this book

Fact: If you want more out of life, you need to be ready to commit more and invest more into staying healthy, moving better, eating better, thinking better and sleeping better!
While there have been innumerable diet plans and exercise programs sprouting like mushrooms nowadays — all claiming to provide the fastest results – we all know the basic equation to staying healthy is a multi-dimensional approach that includes all aspects of health.
And yet, despite this common knowledge on what needs to be done to stay healthy, it is not common practice. Most of us struggle and fall off the wagon so many times we just don’t feel like getting back up. With half of the American population dying of preventable diseases, this is no longer a choice it is a must, we must stay healthy in order to live the lives we all dream of having. The weight loss industry has become a highly lucrative market, with food manufacturers, nutrition experts, and plastic surgeons all feeding from the growing desperation and depression of overweight and obesity.

But while the equation to health and wellness is so simple and straightforward, it remains a great challenge. With the demands of daily living – work-related stresses, social pressures, life changes, holidays, travels, winter seasons, and everything else in between – are all contributing factors that can disrupt healthy routines and send you down the path of pain and chronic disease. The real challenge here is on how you can possibly stay resolute and consistent with the program despite internal
and external factors that often come into play.
This eBook is designed to help you equip yourself with tips, tricks and practical advice on how you can stay healthy in the modern times.

Stay hydrated.

This is one of the most important advices you can ever get when it comes to staying healthy. Drinking water every chance you get, or at least every couple of hours. Water helps ensure your body systems will keep running smoothly
and it also plays a vital role in weight loss. So don’t forget to drink up. Our formula is 1⁄2 your body weight in ounces of water per day.

Never skip breakfast.

You have probably heard it over and over how breakfast is the most important meal of the day. A lot of people seem to think skipping breakfast will help them lose weight faster. This could not be farther than the truth! According to numerous medical studies, people who skip this meal actually have increased risks of gaining weight. Breakfast helps stabilize the body’s metabolism.

1. Ditching your first meal of the day will result to an increase in LDL levels or bad cholesterol and altered blood sugar levels. The increase in bad cholesterol in the body will result to clogged arteries, which can lead to a number of serious health complications such as heart disease. There is also
   that little known fact that people tend to take in higher calories all throughout the day after missing their breakfast will eat more and be more hungry than if you started with a protein at breakfast preferable within 30 minutes of waking.
2. Take fish oil supplements.
   Fish oil supplements are rich in Omega 3, which is effective in the prevention of the hardening of the arteries,
   lowering cholesterol and inflammation which is one of the leading causes of heart diseases. It is one of the best antin flammatories on the planet, so if you are suffering with pain this is a great healthy alternative to ibuprofen. We are able to test and check Omega levels to see what fish oil types and amounts are best for you.
3. Work up a sweat.
   Make exercise a part of your daily routine. Regular exercise helps keep the heart healthy. There are number of ways you can incorporate exercise into your lifestyle, it’s a matter of finding one that best suits you. Try to exercise at least 30 minutes 5 times a week, the research shows this is the magic combination for exercise truly to change your health. It doesn’t have to be a full on sprint or lifting 100’s of pounds, walking is sufficient to get you lasting benefit. To give you an idea, here are some few examples:
4. Add variety to your exercise routine. Keep things light and fun by changing your fitness routine every now and then. Explore activities that you can go outside and do as well at your job. Consider taking up strength training, functional fitness, swimming, cycling and
   other fun activities that can make exercise more fun and exciting.
5. Get enough sleep.
   With the fast-paced lifestyle and grueling schedules, sleep is often taken for granted. An average person needs to have 8 hours and 36 minutes of sleep every night. Well at least 7-8 hours but no more than 9 and no less than 7. If you want to maintain a healthy weight, sleep should be given equal importance, as it is the only time the body can
   heal and repair itself. Lack of sleep also impairs brain function so make sure you get enough sleep.
6. Enjoy mind and body exercises.
   Consider taking yoga or tai chi classes. These exercises do not only stretch your muscles as well as strengthen the bones, sinews and joints, it can also help you relax mentally.
   Mind and body exercises are great way to wind down after a long and crazy day at work. It can help ease anxiety and pain as well as sped up recovery time.
7. Learn relaxation techniques.
   It’s no secret that stress can contribute to weight gain and development of chronic diseases. By learning relaxation responses, you can stop the adverse effects that come with stress. Among the popular relaxation techniques include breathing exercises, journaling, visualization and laughter, among others. If you deal with serious amount of
   stress on a daily basis, teach your body how to best cope with it.
8. Ditch the chips for healthier snack options.
   Cultivate smarter food choices to stay healthy. This includes choosing your snacks with more thought and consideration. If you enjoy a bag of chips while watching TV or movie, replace it healthier snack choices like an apple with almond butter, nuts or hard boiled eggs – all of which can satisfy your cravings minus the calories.
   Keep your healthy snacks readily on hand so you won’t be tempted to indulge in junk food. Make sure you don’t have junk food and unhealthy food products on your desk and pantry. By keeping it out of sight, you won’t feel deprived.
9. Discover the healthy goodness of green tea.
   You can use it to quench your thirst instead of soda and other fizzy drinks. Green teas have been known to improve with a number of health conditions include rheumatoid arthritis, cardiovascular diseases, impaired immune function, infections, high cholesterol levels and even certain forms of cancer. It contains antioxidants that are important in
   cancer prevention too.
10. Take vitamin supplements.
    While getting healthy, you may be trying to cut down on your calorie intake, chances are, you may be also compromising your nutrition. The best way to augment the depleted vitamins and minerals in the body is through supplementations. Discuss this with your physician and determine which type of supplementation will best address
    your nutrition requirements. We offer micronutrient testing to see what levels your body is at and what you should be supplementing with.
11. Wash your hands often.
    One preventive measure to avoid getting sick or contamination is by washing hands thoroughly and regularly. This may be a very basic habit that has been inculcated in us since early childhood, but one that is sorely overlooked. Here are some guidelines on washing hands:
    Wash hands before:
12. Preparing meals
13. Before eating
14. Treating wounds
15. Taking supplements
16. Caring for the injured and sick
    Wash hands after:
17. Handling food, especially when handling raw meat and poultry
18. Using the toilet
19. Changing diapers
20. Touching toys, pets and waste
21. Coughing, blowing of nose, and sneezing into hands
22. Treating wounds
23. Caring for the injured and sick
24. Handling chemicals and garbage or anything that might be contaminated
25. Get rid of unhealthy vices.
    Get rid of the old to make room for the new! Cultivate healthy habits and ditch the ones that pose adverse effects on your health. Anything in excess can be bad and you don’t want your health to suffer the consequences.
26. Get Regular blood tests.
    Regular blood tests are generally covered by health insurance and are key to knowing how your body is working on the inside. Routine tests are critically important to detect health problems at an early stage before they grow into a serious health issue but even more importantly showing you ways to prevent a condition before is starts or becomes
    worse. Many conditions are silent and this is a great option to identify them before there is a bigger problem.
27. Be kind to yourself.
    Treat yourself every now and then. These can just be simple pampering such as getting your hair done at a posh
    salon, or scheduling a massage appointment. Break away from the demands and pressures of daily living and allow
    yourself to slow down, recharge and find temporary relief
28. Stay motivated.
    It can be difficult to stay on track to a health and fitness program if you are no longer motivated. Seek inspiration
    and find ways to stay motivated to make smarter choices and right decisions every single day. You are constantly
    faced with choices that pose real temptations such as choosing between watching TV and working out, or choosing
    between a chocolate chip cookie and a piece of fruit.
29. Drink alcohol in moderation.
    Alcohol shows up in almost every social event, especially during the holiday season. Learn to limit your intake to no
    more than one or two drinks since too much alcohol can disrupt your sleep and make you feel sluggish the following
    day, not to mention contribute to extra calories. The rule of thumb is no more than 2-2 ounce drinks 2 days per
    week.
30. Limit sugar in your diet as much as possible.
    We all know how sugar can be detrimental to health. The problem is it is in so many products so make sure to read
    the labels and learn to steer clear from any processed food products as it is most likely laden with too much sugar.
    Nutrition experts recommend limiting added sugar to no more than 10 tablespoons a day.
    However, sugar can come in so many forms and under many names. Be extra wary on food products that contain
    the following:
31. Glucose
32. High fructose corn syrup
33. Lactose
34. Honey
35. Fruit juice concentrates
36. Molasses
37. Maltose
38. Sucrose
39. Brown sugar
40. Fructose
    To give you an idea on the sugar content on some of the popular food products and beverages, refer to the data provided below:
41. Regular soda 33%
42. Candies 16%
43. Cakes, pies and cookies 13%
44. Fruit drinks 10% Individuals who are constantly exposed to consumption of food products with high sugar content also increase their calorie intake and lower micro nutrient supply
45. Eat complex carbohydrates.
    When it comes to losing weight and eating right, we all know we need to watch our carb intake. However, there are good carb sources that are perfectly safe to eat such as whole grains. FDA recommends 55% of daily calorie supply should be derived from carbohydrates. However, you need to closely monitor the sources of your carbohydrates as there is a huge difference between complex and simple carbohydrates.
    Simple carbohydrates are normally found in pasta, rice, white potatoes along with some daily products. They contain high amounts of sugar that need to be broken down by the body. While this type of sugar provides energy, when not consumed, it will be converted to fat. This is the reason why many diets restrict the intake of carbohydrate-rich food. Simple carbohydrates can contribute to weight gain and are especially risky for pregnant
    women. On the other hand, complex carbohydrates, while containing sugar also feature more complex chains, making it more difficult to break it down. This allows the human body ample time to use it longer. Another great benefit of complex carbs is the high fiber content, which add bulk to the diet, effectively warding of hunger at the same time
    alleviate and prevent constipation.
46. Cut down your caffeine.
    Too much caffeine can be bad for your health. Limit your intake to at least one to two cups per day. However, a lot of people are actually silent victims of caffeine addiction with common symptoms that include irritability, anxiety, upset
    stomach, poor concentration, insomnia, and depression, among others.
    Caffeine has become a lifetime drug addiction for many. In essence, it is a toxic substance that should always be taken in moderation. Like sugar, it has the tendency to overstimulate and then weaken the adrenal glands, which results to fatigue. People suffering anxiety attacks and insomnia and are caffeine addicts will require high levels of tranquilizers to aid relaxation and promote better sleep. If you are not really hooked into drinking coffee, avoid the addiction at all cost. Like illegal drugs, caffeine also has its own host of unpleasant symptoms during withdrawal.
47. Push yourself. You have probably heard advices telling you not to be hard on yourself. There is a huge difference between castigating yourself and adhering to self discipline. Push yourself in a positive way but don’t allow self-imposed pressure overwhelm you instead of motivate you.
48. Take it from Nike, JUST DO IT or at lease just START it!
    Most times we find ourselves willing victims of procrastination, always putting of exercise and diet for another day. Instead of overthinking and over-planning things, just go ahead start it and then just do it. You will soon find your momentum and discover that one hardest part is getting started.
49. Watch what you put on your grocery cart. One cardinal rule you need to vigilantly follow is to never do your grocery shopping on an empty stomach. Otherwise, you will find yourself falling prey to compulsive buying. Instead, prepare a list of things you need and but
    make sure to stick to that list. Make sure to stick to whole, fresh food products.
50. Take 5 to 6 meals a day. Many people who go on a diet often complain about dealing with hunger pangs and that sense of deprivation. One way to combat this is to replace your 3 large meals with 5 to 6 small ones. This will not only prevent you from
    overeating and caving in to temptation, regular food intake can pump up your metabolism.