Lose Weight, Gain Muscle: Reduce fat and increase muscle at the same time + Completely eliminate abdominal fat + Trainin, (Paperback)

This Book contains all of the following: TABLE OF CONTENTSHOW TO REDUCE BODY FAT AND INCREASE MUSCLE AT THE SAME TIME?1) INCREASE PROTEIN CONSUMPTION2) TRAIN TO GAIN MUSCLE, NOT TO LOSE FAT3) REDUCE CARBOHYDRATES4) EAT HEALTHY FATS5) CONSUME A MODERATE NUMBER OF CALORIES6) USE YOUR CARDIO TO BURN FAT, NOT CALORIESHow to lose weight fast and eliminate abdominal fat: ten tricks that make you lose weight1) Eat more fiber to lose weight2) walk3) Do weights: it makes you lose weight4) Magnesium is very important5) Protein throughout the day6) drink green tea7) Do sit-ups8) Relax: stress makes you fat9) try to sleep more and better10) eat foods with 'good fats'12 foods to gain muscle mass at home1/12 Spinach2/12 Low-fat dairy3/12 Eggs4/12 Turkey and chicken5/12 Legumes6/12 Tuna7/12 Red meat8/12 Peanuts9/12 Sweet potato10/12 Banana11/12 Avocado12/12 CitrusADVANTAGES OF INCREASING MUSCLE MASSHOW LONG DOES IT TAKE TO GAIN MUSCLE?THE IMPORTANCE OF CARING FOR YOUR MUSCLESTraining plan to gain muscle mass: this way you will get muscle mass quickly and healthilyTraining basics to gain muscle massTraining frequencyTips for your Training Plan to Gain Muscle Mass1. Keep a training diary2. Additional sports nutritionBefore training: After training:3. Have a training partnerDuration of trainingExercise selectionVolume and intensity of trainingPause timeTraining plan recommendation to gain muscle massDiet to lose fat and gain muscle at the same timeHow should the diet beHow should physical activity beAdequate water intakeExample me