Table of Contents Introduction......6 Chapter 1: The Rise of the Solopreneur................... 8 What is a solopreneur?.....8 What a Solopreneur Does........................9 What an Entrepreneur Does.................10 Solopreneurs and Professional Growth...................10 How You Know You are Ready to be a Solopreneur.................11 Chapter 2: Create a Single Business Focus........14 Choosing Your Business Focus......... 15 How to Sell to a Niche Market............. 16 Building a Market.............. 17 Chapter 3: Work Smarter, Not Harder......................20 Get Rid of Distractions... 20 Hire a Virtual Assistant...21 Outsource and Delegate Work............21 Develop Your Time Management Skills.................. 22 Use Technology.................23 Chapter 4: Staying Productive............ 26 Follow a Consistent Routine.................26 Get Organized.................... 27 Setting Goals...................... 28 Staying Productive at Home.................29 Learn Your Productivity Hours............ 30 Try a Small Task First.....31 SOLOPRENEUR SUCCESS Chapter 5: Network for Success........ 33 Building Your Network....33 Connect Through Social Media.......... 34 Building Your Audience. 35 Conduct Research............36 Make Networking Fun.....36 Chapter 6: Know When to Pay For Tools… And When Not to................... 39 Is It Helpful?39 How Often Will You Use It?.................. 39 Is There a Free Version?....................... 40 Will It Fit Your Budget.....40 Can You Outsource?...... 40 Examples of Online Tools......................41 Chapter 7: Focus on Progress, Not Perfection..44 Why You Don’t Want Perfectionism. 44 Perfection is Impossible.45 How to Focus on Progress....................45 How to Track Your Progress................ 46 Chapter 8: Don’t Forget Your Off Time................... 48 How to Take Breaks........ 49 What to Do on Your Break.................... 50 Why We Need Work Breaks.................51 How Long Your Break Should be...... 51 Boosting Productivity...... 52 Conclusion.....54 Sample Content Preview It is expected that independent workers receive more career opportunities within the coming years. Plus, records indicate that a majority of solopreneurs feel more comfortable working on their own and prefer it over traditional jobs. Many also feel less stressed with their work and believe it is much better for their mental health. If you want a job that provides you with consistent growth and satisfaction, then a solopreneur career could be a perfect match for you. With a more flexible life, you can build your schedule to suit you the best. However, many people confuse solopreneurs with entrepreneurs. It is important that you know the difference if you want to enter into this profession. A solopreneur is the founder and sole employee of the business. An entrepreneur will usually have a team that they manage. Overall, solopreneurs have a lot more freedom between the two positions. Here, we will cover the main differences in more detail below. What a Solopreneur Does A solopreneur is in charge of every aspect of their brand and business. They usually will handle a majority of business tasks and projects on their own. While they may outsource some tasks or hire professionals to help them with the work they can not do, a solopreneur is the only employee of their business. For example, a solopreneur may hire a graphic designer to help them build and create a website. This process is not part of the day to day business operation of the brand, but it is still essential for the business’s growth. As a solopreneur, do not hesitate to work with freelancer professionals when you can not handle the task on your own. Additionally, the solopreneur is the founder of the business. They are responsible for creating all of their products or services and getting them to their customers. What an Entrepreneur Does While an entrepreneur may start their business on their own, it usually does not stay that way for long. They will hire a team to handle projects and tasks- mainly creating the products or services of the company. The employees are also responsible for ensuring the customers get what they pay for. In short, an entrepreneur delegates more work than the solopreneur. An entrepreneur is more like a manager. They run their business by overseeing the work of the people that they hire. Many people feel more comfortable as a solopreneur, because they are not in a manager position. Solopreneurs and Professional Growth As you build your business, you will start noticing more opportunities coming your way. Once you get the ball rolling, trust us, it gets easier. That initial “push” can be very tough, but soon, you will have the chance for plenty of professional growth. This professional growth can include: ● Higher cash flows ● Reaching career goals ● Learning new skills ● Gaining more experience Professional growth is essential for any solopreneur to succeed. The more you learn, the better you can use your skills to improve your business. This creates a positive cycle that allows you and your business to continue growing and improving together. The best way to grow as a solopreneur is to develop your network. When more people are aware of you, you will have more opportunities to build business relationships with other professionals. You can gain more exposure, and more work or sales, through your network. Overall, running your own business will put your natural talents to the test. You will work hard to develop them into professional skills, allowing you to grow further and earn a steady income. How You Know You are Ready to be a Solopreneur There are several signs that you are ready to build your own business. Here are some of them: ● You have a passion ● You believe in your talents and ideas ● You have a brand idea in place ● You have a product or service to offer ● You are ready to learn and make a plan While there are many signs, the most important is that you love to learn. Solopreneurs need to be a “jack of all trades”- since they handle everything within their business. This means that you will need to learn plenty of skills and techniques in order to succeed. Of course, all solopreneurs need something they are passionate about. Have you heard the saying “If you love what you do, you will never work a day in your life”, that is true for solopreneurs. You will need to invest a lot of your time into managing your business. However, this is going to be what makes you grow. Plus, when your audience sees that you love your career, they will be much more interested in what you have to offer them. Chapter 2: Create a Single Business Focus The first step in starting your new business is to choose a single focus. Solopreneurs usually start by catering to a niche market, where they can build an active and interested audience. You will want to have a steady customer base before you move on to anything else. Having reliable customers is essential; they keep your business profitable and allow you to engage with them easily. Plus, a solid customer base keeps your business easy to manage. If you start to branch out too much, you might have trouble handling all of the tasks on your own. Your single business focus will need to be at the center of all your services and products. For example, if you were running a freelance graphic design business, you would focus on delivering the graphics your customers wanted. You would likely not branch out too much into other areas. This is another difference between entrepreneurs and solopreneurs. An entrepreneur who runs a graphic design business would have a team of designers working for them. They could offer more services- which would be hard for a single person. Still, your single focus should be what you love. Having one main service or product also allows you to cater to a niche market- where there is less competition. Many independent workers can meet all of their goals by doing this. So, before you can start working as a solopreneur, you need to know how to sell to a niche market. Choosing Your Business Focus Your business focus is going to be the center of everything that you do- you do not want to pick something you might dislike or grow bored with later. What is your passion? Do you have any hobbies you want to market? If you love what you do, you are much more likely to succeed.

Sample Content Preview Studies have shown that just having the opportunity to engage in multitasking is detrimental to your performance. Dr. Glenn Wilson, a Psychology professor at Gresham College of London, discovered that merely having an unread email message sitting in your inbox while you're trying to complete a task can decrease your effective IQ by 10 points. Having emails come into your inbox every few minutes is terrible for your decision-making skills and impairs your judgment. There are several simple things that you can do to limit email distractions and trick your brain into staying on track. The first step that you need to take to limit the distractions of email is to organize your inbox. Many of the popular email applications today allow you to create separate files and rules to organize your incoming messages quickly. Utilizing this helpful tool can keep emails from piling up in your inbox. By applying rules to your inbox, you can move the most important messages into a separate folder automatically, making it easier for you to locate them later on. Next, you want to turn off your notifications so that you aren't always being interrupted by the chime of incoming messages. Many people have their email programs configured to bring in arriving emails automatically or to check every five minutes for new messages. If you're checking your emails every five minutes during your workday, you're checking it 200 times. That's 200 interruptions that impair your decision-making skills and judgment. Finally, to limit the distractions of email during your day, schedule two or three times during the day to check and respond to email. Secret #4 – Eat the Frog First Thing in the Morning In 2001, author and motivational speaker, Brian Tracy introduced the world to the concept of eating the frog. When it comes to your productivity, the frog is the one thing that is on your to-do-list that you have no motivation to complete. Unfortunately, when you have items like this on your to-do-list, you tend to procrastinate on finishing them. Every day we start with a finite amount of energy that has to last us the entire day. This small amount of this energy is used every time we have to make a decision, and it doesn’t matter if the decision is momentous or trivial. Each time we have to make a decision, like whether to use a blue or black pen, or whether you should opt for surgery or radiation, it consumes a bit of the glucose that is used for energy. When we’ve exhausted our stores of glucose, or energy levels become depleted. When you have important decisions to make, you should make them at the beginning of the day, when your glucose levels are at their highest levels. If you tackle the most significant and most important task on your to-do-list first thing in the morning, the rest of your day will go better. Taking action is the key to beating information overload. So, whatever is the most unpleasant tasks on your list, do it first thing in the morning, without overthinking it. Discipline yourself to work on this task until you've completed it successfully. The satisfaction of having achieved something will trigger your brain’s production of Endorphins and Dopamine, two naturally occurring chemicals responsible for pleasure and happiness, allowing us to stay focused, motivated, and productive throughout the day. Every morning, you want to set time aside without distractions to adopt the correct mindset that the task at hand is the most important thing you can be doing at the time. To help remove the stress of choosing the appropriate task, write down your to-do-list in the evening, prioritize the tasks and pick your frog. This way, all you have to do the next morning is take action. Secret #5 – Utilize the Five-Minute Rule Many people have issues with their productivity merely because they are overwhelmed with all the tasks that they need to complete. They tend to go through their list of tasks for their day and skip over the ones they feel are too tough. While it may not seem like a big problem, the reality is that when the number of instances increases on a daily basis, they can become incredibly destructive to your productivity. If you feel that you have so much on our mind that you don’t know where to start, you’re not alone. This has to do with your lack of clarity in the way you process things and utilize your working memory. When your mind becomes overburdened, or you are trying to process complex information, there is no way your brain can quickly process the information so that you can move forward from one task to the next. This is where the five-minute rule can come in handy. The system is straightforward to implement in your day, and if used correctly will result in you getting a ton of work done in a small amount of time. To use the system, every morning list the number of tasks you have for the day. For each task on your list, assign a block of time in five-minute increments. This is followed by other times in increments of 5 or 26. Your list should look something like this.

Table of Contents Introduction 6 Dangers of Being Overweight 6 Why Lose Weight 7 Chapter 1 – Get Your Head In The Game 10 You Think of Food the Wrong Way 10 You’re Not Willing to Change Your Habits 11 Your Weight is Connected to Psychological Problems 12 Chapter 2 – Getting Prepared 14 Get Your Health Evaluated 14 Write Out Your Goals 15 Set Up Your Rewards 16 Make Your Baseline 17 Educate Yourself 18 Chapter 3 – Nutrition & Diet Overview 20 Macronutrients 20 Carbohydrates 21 Proteins 22 Fats 23 Calories 24 Chapter 4 - Proven Principles of Long Term Weight Loss & Healthy Eating 26 Track Calories and Macronutrients 26 Meal Planning 28 Get Support 29 Weight Loss Diet Accelerated 29 What is Ketosis? 30 Chapter 5 - Exercise 31 How To Boost Your Results From Traditional Aerobics/Cardio 32 Chapter 6 – Sample Weight Loss Meal Plan For A Week 37 Monday 38 Tuesday 38 Wednesday 39 Thursday 39 Friday 39 Saturday 40 Sunday 40 Breakfast Tip 41 Lunch Tips 41 Dinner Tip 42 Snack Tip 42 Chapter 7 – Tips For Healthy Food Shopping 43 Always Have a List 43 Eat Before You Go 44 Don’t Linger 44 Check Labels 44 Chapter 8 – Beginner Mistakes To Avoid 46 Focusing Too Much on Avoiding Carbs 46 Getting Stressed 47 Not Getting Enough Sleep 47 Trusting Food Packaging 47 Eating Artificial Sweeteners 48 Skipping Meals 48 Conclusion – Long Term Health Planning 49 Bonus Chapter - Resources & Apps to Aid in Weight Loss 51 Keto Diet App 51 Ketone Meter 52 Fitness Tracker 52 Diet Coach 53 Sample Content Preview Chapter 1 – Get Your Head In The Game For everyone that is overweight, there are one or more reasons that they can’t seem to lose weight, but unless they have a legitimate medical condition that is preventing them from losing weight, then the biggest barrier is their mentality. There are several reasons that many people share that can make it difficult or even impossible to lose weight. You Think of Food the Wrong Way For many people, food is a way to comfort or entertain themselves. They eat not because they’re hungry or because they need to sustain themselves, but because they’re sad, happy, or bored. Often, the foods we eat when we’re sad are high in carbohydrates and unhealthy fats, and are known as “comfort foods” because they comfort us. Simply Slim – Simple Secrets To Permanent Weight Loss Instead, you have to start thinking about food for what it actually is: a tool that you’re using to provide nutrients to your body. It can make you gain weight or lose weight depending on how you use it. It can make you healthier and even cure various afflictions if you’re using it right, or it can make you sick by causing new conditions or worsening existing ones. You’re Not Willing to Change Your Habits Most of weight loss and weight maintenance is about having good habits. However, for many people, they feel stuck in their ways and aren’t willing to change their habits for the long term. A crazy crash diet can help you lose weight fast, but you won’t be able to keep it off for long since you most probably will go back to your old habits as soon as you’ve dropped a few pounds. To lose weight and then keep it off, you have to be willing to change your habits, particularly when it comes to eating. Everything you are is a result of your habits, from where you are in your job to the way your house looks and how much you weigh. Cutting out bad habits and replacing them with good ones is the only way that you’ll be able to get yourself healthy. Your Weight is Connected to Psychological Problems For some people, a bad relationship with food and bad eating habits are connected with deep psychological problems related to shame and a fear of getting close to people. They feel ashamed of being obese, but eat as a way of dealing with the shame. Or, they are afraid to be vulnerable with people and see their extra weight as a way to keep people from getting too close to them. It may be hard to admit, but if you fall into this category of having these deep-seated issues, then you won’t be able to start your weight loss journey until you get professional help to deal with these problems. Just as you would see a medical doctor for a medical condition that you can’t solve yourself, you shouldn’t feel ashamed to seek help from a doctor to get help from a psychological problem. Once you get your head in the game and are mentally prepared to lose weight, it’s time to move onto the next step in the preparation process before you can start your weight loss journey. Chapter 2 – Getting Prepared Before jumping into any new diet plan to lose weight, it’s important to prepare yourself. For one thing, if you don’t know where you’re starting from, then it’ll be hard to see the progress you’re making since weight loss can often be slow and steady. So, here are a few things that you should make sure you do before you start your weight loss journey. Get Your Health Evaluated If you have not yet been evaluated by a doctor regarding your weight, now is the time to do it. For some people, it’s impossible for them to lose any weight because they have an underlying medical condition. One of the most common conditions that causes weight gain is hypothyroidism. With hypothyroidism, many of your body’s processes are slowed down, including your metabolism, making it impossible for you to lose weight no matter what you do. This is because you will be working against your body. In order to lose weight, you will have to work with your doctor first to correct the hormone problem with medication. Another important reason to see your doctor before you get started is if you are going to be starting to exercise as part of your weight loss journey. Although food is the most important part, exercise can certainly help to boost your weight loss. For that reason, you’ll want to make sure you get the all-clear from your doctor to start an exercise regimen. Write Out Your Goals You should have two basic types of weight loss goals, one primary, long-term goal and smaller milestones that will help you reach that goal and keep you motivated. Carefully evaluate where you currently are and where you want to be. Then, set a realistic long-term goal, whether you want to lose 30 pounds in a year, or 100 pounds in 5 years. Once you have your long-term goal in place, then you can set up your milestones. Usually, the best way to do this is to divide the total weight loss that you’re hoping for into 5- or 10-pound increments. You should also set specific timelines for these as well. Something to keep in mind, however, is that you will likely lose weight faster at the beginning, so give yourself some wiggle room as you go.

Table of Contents Introduction Chapter 1 – Is Getting Six-Pack Abs is even Possible for You? Chapter 2 – Important Things To Consider When Beginning Ab Training Chapter 3 – Nutrition Guidelines For Six Pack Abs Chapter 4 – Some Super Foods to Maximize Your Ab-Progress Chapter 5 – Top Dietary Supplements for Your Ab-Goal Chapter 6 – 5 All Time Best Ab Exercises Chapter 7 – Cardio Training For Six Pack Abs Chapter 8 – A Sample Abs Workout Chapter 9 – Pitfalls to Avoid Chapter 10 – Maintaining Your Abs Round the Year Conclusion– Action Plan To Begin Six Pack Ab Training Today Sample Content Preview Chapter 2 – Important Things To Consider When Beginning Ab Training Training your abs is no different than training any other muscle. If you want results you have to have a plan and you have to put forth consistent effort. Another thing to consider with ab training is that you have to be patient. The abs are always the last thing to reveal themselves, so it makes sense that they will take the most time to develop. 3 Things to Consider When Beginning Ab Training - It’s Going to Take Longer Than You Expect - It’s Going to be Harder Than You Thought - You are Going to Have to Diet It cannot be overemphasized that getting a six pack is really hard work. The problem is there are so many infomercials out there that tell you that you can have a six pack in 8 weeks. And even though you know that isn’t likely it is hard to resist the temptation to believe it. We all fall victim to such promises, and when we constantly see these types of ads it is hard not to have an unrealistic expectation on how long it will take. The problem is that when you set unrealistic expectations, chances are you will fail. And when you fail to reach your goal in the time you decided you are likely to get frustrated and give up. Once you give up the first time it gets harder and harder to start again because you don’t expect it to work. This happens in all areas of fitness, but seems to happen the most when it comes to building a six pack. The reason is that having a six pack is directly tied to your body fat percentage. You cannot have a six pack with a high level of body fat, so diet is always a major factor. People are constantly going on diets for a few weeks, not dropping weight as fast as they want, and ultimately quitting. The yo-yo diet syndrome is definitely something that you want to avoid. Besides the time factor, another thing to consider is lower back training. As with all your training you want to make sure your physique is balanced. If you significantly increase your ab training without increasing your lower back training then you will develop muscular imbalances. This is a recipe for disaster and can lead to lower back issues or injury. Take this into consideration when you plan your training. The bottom line is before you have any visions of washboard abs and start to train abs, be realistic about how long it is going to take and balance out your training. Just realize it is going to take longer than you want, and it is going to be more work than you want to do. However, the pay-off will be worth it! Once you reach your goal you will have a sense of accomplishment, and an awesome six pack too. Chapter 3 – Nutrition Guidelines For Six Pack Abs As important as training is, when it comes to abs, diet is more important. No other muscle group is as dependent on diet as the abs, because abs take a certain body fat percentage to appear. While it is true that you can build the abs to be more visible, you still are going to have to drop body fat to have a six pack. In this part we are going to look at 5 nutrition tips for six pack axbs - Eliminate Sugar - Increase Protein Consumption - Eat Healthy Fats - Eat Whole Unprocessed Foods - Drinks Lots of Water Eliminate Sugar – Pretty much every piece of diet advice will tell you to reduce or eliminate sugar intake. This list is obviously no exception. The main problem with sugar is that it causes an insulin spike. Once insulin is present all fat burning comes to a halt. If you want your body to be a fat burning machine then you have to keep blood sugar levels steady and reduce the effects of insulin. That is not to say that you have to avoid carbs altogether. A quality post workout shake with carbs in it is a good way to replenish glycogen in the muscle and help you recover. Increase Protein Consumption – While you do need a caloric deficit to lose weight you don’t want to lose the muscle you have built. If you are lowering carb intake then you have to get those calories from somewhere else. Consuming protein in the form of lean cuts of meat is optimal. Protein shakes are convenient, but it is better to get most of your calories from whole foods. Drinking your calories does not give you the same level of satisfaction, and being in a caloric deficit is hard enough. Also there is a thermogenic effect of digesting foods that you do not get when you drink your calories. Eat Healthy Fats – No matter what you may hear, low fat diets are ineffective. Your body needs good healthy fats. You also have to consider that the more fat that you consume the more efficient you become at processing it. If you reduce your fat intake then your body does not produce as many fat burning enzymes. So you should include healthy fats in your meal plans. Just pay attention to your calories as fats are very calorie dense. Eat Whole Unprocessed Foods – This is good advice whether you want abs or not. Both from a health standpoint and from a dieting standpoint it is best to consume unprocessed foods. These foods have more nutritional value, and when you are reducing calories you need the most nutrient dense foods you can find. Drinks Lots of Water – Hydration is important whether you are dieting or not. However, when you are dieting it can help for numerous reasons. Drinking lots of water helps you to feel full and reduces hunger cravings. It is a fact that the more water that you drink, the more water that you excrete. You can reduce your water retention by drinking more water, and the less water you retain the more visible your abs are. None of these suggestions are particularly exciting. In fact you will probably find these on every diet tips list you ever read. There is a reason for that; they work. People are always looking for short cuts to dieting and getting abs, but short cuts are worthless if you don’t cover the basics first. If you cover the basics on this list first you will make your ab training that much more effective, and you’ll see your abs sooner.

Sample Content Preview What is Aging Process The process of becoming older is called aging process. All the living things have to pass through this stage before death. The time of the aging process is different in all the living things. In human beings this process usually starts after forties. Skin is the part of the body that shows this aging prior to all other parts. Similarly, many other human organs also become weak with this process. Thought, reasoning, eyesight, memory, hearing, and many other body systems get weaker. We can also define aging as the collection of changes that bring human beings close to death. This means that aging is directly related with mortality rate in human beings and many other species. The mortality rate increases with the increase in age. This is because the functioning of all the parts of the body comes to sub optimal level with increasing age. The scientific study of the process also shows that with increasing age, the production of useless cells in the body increase. Signs of Aging Aging shows various signs in the body. One of the largest signs of aging is the dull and dry skin. Our skin produces oils naturally. These oils keep our skin fresh and tight. The increasing age tends to slow down the process of secretion of oils from the skin. As a result, the skin becomes dull and dry. The elasticity in the skin also increases and this becomes the first sign of aging. The other systems of the body also become slow and weak. Apart from skin, aging shows negative effects on brainy processes like reasoning, memory, and thoughts. Eyesight also becomes a lot weak with increasing age. Aging seems surprising in the start and you began to wonder what is happening with your skin. You also start thinking about your diet and notice no particular change in diet. In spite of taking usual diet, and without any change in your daily routine, the aging process still continues. Ways to Reverse Aging Process Human beings always remain conscious about this aging process. They have always been trying to slow down or stop the process since ages. They have tried various options to slow down the process. The scientific study of the aging process shows that it is deeply related with DNA. This means that the aging process can be slowed down by protecting this DNA from aggressors both from outside and inside the body. The researchers have carved out some ways to slow down this aging process by protecting DNA. The first and the most important way to protect your DNA and slow down the aging process is to eat balanced and healthy diet. One of the largest reasons of deterioration of DNA and body cells is eating unbalanced diet. Nowadays, people prefer to eat processed foods and soft drinks that are harmful for body. You should have to change your eating habits to remain healthy and slow down the aging process. Another way to slow down the aging process is to take regular exercises. Regular exercises help the body in digestion of foods and also power the immune system. Also, your positive attitude plays a vital role in keeping you young and reverses the aging process. This shows that these three factors are important to slow down and reverse the aging process. The most important of these factors is eating balanced diet. Role of Superfoods in Reversing Aging Process Eating superfoods is a key to slow down and reverse the aging process. The superfoods are the foods that have balanced ingredients. These foods provide the body with enough proteins, carbohydrates, minerals, and other components that prove helpful in strengthening the cells in the body. Eating these healthy foods also slows down the deterioration of the cells in the body. As a result the production of useless cells in the body stops. This keeps the body in a better working position. Although there is no criterion to grade the food as superfood, yet the foods that are nutritiously dense are called superfoods. Eating these foods keeps the body healthy. The researchers say that if you want to reverse or slow down the aging process, you’ll have to develop good eating habits in yourself. They have also listed some foods as the superfoods and said that eating these foods may either slow down or reverse the aging process. These foods are: Green Foods One of the most important kinds of foods that are proved effects in slowing and reversing the aging process is the green food. When we talk of green foods, we are referring to leafy vegetables and cereals. The green cereals may include barley and wheat grasses that have great nutritional effects. The green leafy vegetables are rich in phytonutrients. Some leafy vegetables are also rich with multivitamins. For example, spinach is rich with vitamin E, vitamin C, and beta carotene and proves effective in slowing the aging process. There are also some such vegetables that help you protect from the UV rays of the sun. These veggies keep your skin soft and fresh. Most of these veggies can be eaten in many ways. You can eat these as salads, drink their juice, and can cook these. The veggies like cucumber are used as a mask on the face. This helps the skin to produce natural oil and keep it soft. You can also take many vegetables in the form of soups. Broccoli, spinach, kale, and mustard green are also known for keeping the skin hydrated and save it from becoming dull and dry. The vegetables are also famous for their antioxidant properties. The researchers say that drinking juice of leafy green vegetables is like drinking multivitamins filled with antioxidants. You can also add sugar to increase the taste of certain veggies and make these eatable. The green leafy vegetables like cabbage, cauliflower, kale, and Brussels also help the body to detoxify through the chemicals in these. This detoxification decreases the chances of cancer in human beings. Almost all the vegetables are categorized as superfoods because these are rich of minerals, vitamins, and other useful ingredients. Regular eating of any of these may reverse the effects of aging on your skin. Here, one thing regretting is that the vegetables you are using are sprayed with various poisonous chemicals. The water being supplied to these is also not pure. This has changed the nutritional values of the leafy vegetables. These are proving more harmful than advantageous. To overcome this problem, you have to change the growing methods of the vegetables. Always try to provide these a natural environment without using chemicals. Supply of pure water must be ensured.

Table of Contents Introduction Chapter 1: Basics of Sleep Chapter 2: Keeping-Up with Schedule Chapter 3: Sleep Cycles Regulated by Nature Chapter 4: Bedtime Routine Chapter 5: Better Living Chapter 6: Stress and Its Effects on Sleep Chapter 7: Getting Back To Sleep Chapter 8: Identify When Do You Need to See a Doctor Conclusion: Final Words Sample Content Preview Chapter 2: Keeping-Up with Schedule Synopsis Time management plays an important role in the process of providing a person with a rejuvenating sleep every night. It’s one of the most significant factors that can really help a person to sleep for almost eight hours during evening hours while aiming to have a good quality of sleep. Time management usually allows a person to manage a set of activities more effectively during day hours. It can help a person to accomplish a task faster and more efficiently from time to time. Proper time management can always provide a person with a chance to attain a good quality of sleep every night since it works excellently in the process of preventing stressful moments. It’s one of the things that can help a person fight the negative effects of stress more effectively. Time management can also provide a person with a sufficient amount of time for relaxation every night while preparing to sleep and it starts with the ability of a person to keep a regular schedule. It’s really important to keep a regular schedule while aiming to achieve a good quality of nightly sleep every night. This is because it can help a person manage several tasks easily while reserving sufficient amount of time for sleep during evening hours. Time Management and Sleep Proper time management is very important in the process of organizing a regular schedule. It helps people maximize the use of time in their daily routines. To keep a regular schedule can provide several kinds of amazing benefits in the daily living of a person. First, it allows a person to save more time in the process of accomplishing a set of tasks. Therefore, it works excellently in the process of increasing the daily productivity of an individual. Second, it’s a powerful protection against stress that people can use regularly to keep their daily living happy and highly protected from the negative effects of stress as the time passes by. In other words, it can also help people protect themselves from several kinds of sleep disorders that can be associated with stress and anxiety. But the most interesting benefit that it can offer in the daily living of all people in this world is a good quality of nightly sleep. Time management allows a person to keep a regular schedule in a very excellent way. An eight-hour sleep during evening hours will never be too difficult for a person to achieve with the help of this amazing strategy. It will not just provide a person with a rejuvenating sleep every night. But also, it can help a person to be more enthusiastic and full of energy during day hours. It also encourages a person to spend more time on recreational activities during day hours instead of having a siesta. Those people who don’t want to be victimized by any type of sleep disorder for the rest of their lives should never hesitate to rely on all benefits that proper time management can provide in their daily living. Chapter 3: Sleep Cycles Regulated by Nature Synopsis The process of regulating sleep cycles has never been too easy in this world especially to those professional individuals and businessmen who don’t have consistent work schedules. This is a huge burden in the daily living of those individuals who want to have a good quality of sleep in their daily living. There are so many ways to regulate sleep cycles naturally. People don’t need to rely on sleeping pills while trying to regulate their sleep cycles more effectively. Some of the new discoveries in field of Science nowadays have proven all individuals in this world can naturally regulate their sleep cycles without spending a lot of effort by changing their sleeping environment positively and controlling their diet more efficiently. Read the remaining parts of this chapter to understand the most effective ways on how to regulate sleep cycles naturally. Many people have inconsistent schedules due to their job descriptions and nature of work. Such reality makes the process of achieving a good quality of sleep more difficult for almost 50% of the total population in this world. But with the help of Science and modern technology, scientists have successfully discovered the most effective ways on how to naturally regulate sleep cycles when needed. Two Steps on How to Naturally Regulate Sleep Cycles There are two steps to follow while aiming to regular sleep cycles naturally. Sleeping pills are not needed in the process of completing all these steps. First, try to create a sleeping environment that’s always inaccessible for light. Construct a bedroom in an area that’s always protected from sunlight and provide its windows with curtains. Make sure that its location is not too close in places where environmental noises are always available like public highways/streets and playgrounds. Good sleeping environment is one of the most effective strategies that people can use to regulate their sleep cycles naturally in accordance to the sudden changes in their schedules. But this is not enough in providing good quality of sleep for those individuals who don’t have consistent schedules. The second step on how to naturally regulate sleep cycles is to have a quick change in diet. Don’t eat for almost 16 hours while preparing for a new change in sleep schedule. This is the most important strategy that a person has to execute while aiming to regulate sleep cycles naturally. It can help people adapt to new changes in their sleep schedules more effectively without relying on all benefits that sleeping pills can offer. These steps on how to regulate sleep cycles naturally are 100% safe and effective. Remember these steps always while aiming to learn the most effective ways on how to naturally regulate sleep cycles. It’s unwise to rely on sleeping pills since these products contain synthetic ingredients that can cause harmful side effects on a human body.

Table of Contents Introduction 5 Chapter 1 7 The Mindset of a Champion 7 Unwavering Dedication 9 Fight Distraction 10 Finish What You Started 11 Build Positive Mental Habits 12 Push Yourself beyond Normal Limits 14 Chapter 2 16 Workout Routines for Increasing Muscle Mass 16 Choice of Exercises 17 Number of Sets 18 Resistance 20 Rest between Sets 22 Chapter 3 26 Power Building Lifestyle 26 Mix Your Workouts 26 Adequate Sleep 28 Schedule Regular Recovery Time 30 Hydration 31 Chapter 4 35 Diet for Increasing Muscle Mass 35 Eat at Home 35 Plenty of Protein 36 Snack Often 37 Best Foods to Bulk Up 39 Chapter 5 46 Supplementation for Muscle Mass 46 Importance of Supplements for Body Building 46 Creatine 48 Beta Alanine 50 BCCAs 52 HMB 53 Chapter 6 56 Cardio for Muscle Building 56 Importance of Cardio in Muscle Building 57 Dos of Cardio 58 Don’ts of Cardio 61 Chapter 7 65 Tracking Progress 65 Keep a Journal 66 Weighing Scale 68 Body Fat Composition 69 Measurements 70 Take Pictures 71 Chapter 8 74 Best Fitness Apps to Measure Progress 74 Nike Training Club 74 Garmin Fit 76 JEFIT Workout Tracker 77 Fitness Pal 78 IMuscle 79 Workout Trainer 80 Conclusion 82 Sample Content Preview Unwavering Dedication If you want to build quality muscle mass, you’ll need to be very dedicated to your goals. It’s a strong set of beliefs you’ll need to follow where your goals are defined clearly. Your dedication, may, at times, be dictated by your physical strength, stamina and endurance. On other occasions, you may be driven on by your eagerness to learn. But whatever the case, you need to believe whole heartedly that you are cut out to achieve your goals. There will be times when your dedication and determination may waver but you need to stay on course. You’ll need constant reminders of why you started this journey in the first place and that thought should keep you on track. Dedication can also be reinforced if you’re always willing to learn. This willingness becomes the driving force for continuing and improving your craft by constant practice. This way you can develop grit and achieve the mindset of a go-getter. For added motivation you could have posters of professionals on your walls or in your phone. This is another way to stay focused. When you look at those pictures, you’ll be reminded of why you started in the first place. Fight Distraction Distractions can make you derail from your priorities and goals. When you lose focus, you lose the game. That’s why it’s absolutely imperative that you keep distractions away. Even when you’re faced with distractions, you need to muster up the determination to ignore them completely. For instance, if you’ve already chalked out a workout routine, you need to stick to it no matter what. Champion athletes and bodybuilders know that they have the potential to improve and don’t let distractions get in the way. Missing out one day of training can quickly evolve into a pattern of laziness, but champions never let it get to that point. One thing that works quite well is planning your day beforehand. When you’ve already planned your day, you’re more likely to follow through. Being spontaneous is great, but doesn’t always deliver when you have an agenda to follow. Having said that, you can’t completely get rid of distractions because they’re an integral part of productivity. However, you can train your mind to ignore any distraction that comes your way. Look at the bigger picture and keep yourself focused on that. Finish What You Started Many people start their muscle building routine with a lot of excitement and passion but they don’t finish because they either get distracted or become lazy on the way. You need to keep the same level of motivation going on as you had on the first day of your training. Something that works well for this is to keep track of your progress. If you can see how you’re progressing, you’ll be tempted to finish what you’ve started. To make things easier, you could make a checklist for yourself. Write the different exercises that you have to do on every day of the week. Just ticking off the task from your list will give you a sense of satisfaction. This is necessary if you want to reach the finish line without tiring out or losing focus. Keep telling yourself how close you are to your goals and how much you’ve achieved so far. Set both short and long term goals to keep going. The short term goals can act as catalysts for long term ones. Build Positive Mental Habits It’s very important to build positive mental habits. You’d be surprised to know how much influence your brain has on your body. To start off, stop comparing yourself to others. This is one of those mental habits that’ll always leave you unsatisfied and ungrateful. Stop comparing yourself to other bodybuilders or your buddies in the gym. You’ve your own goals and they have theirs. Another mental habit that often brings you down is thinking that you are a failure. So, you weren’t able to finish your reps because you had a long day at work. That doesn’t make you a failure. It’s just one day. Pick yourself up and work harder the next day. If you have a champion mindset, you won’t let any limiting beliefs or destructive self-talk get in the way. Instead, you’ll have mastered your mind in such a way that only the positive makes an impression and the negative doesn’t become a deterrent. At the same time, being a perfectionist is also a mental habit that can limit you. If you want everything to be perfect, you end up not even meeting your own standards. Instead, you always criticize yourself. This attitude can easily overwhelm you and that is never good for anything. If you want to be good at something, that’s awesome. You must always remember that everything can’t and won’t ever be perfect. Don’t give yourself a hard time just because you ate one unhealthy snack in a week. That snack might not affect your muscle gains but that self-demotivating will definitely affect your mind. You have to be your biggest influencer because no one else is going to do it for you.

Sample Content Preview In most cases, product vendors require you at least have some solid online presence before they approve your request. Product vendors do get scammed too, so they tend to be pretty careful when it comes to approving affiliates. If you find it difficult getting approved on a network, it’s best to establish your online presence first by building your own website or blog, and letting it age for a few months before re-submitting your application. When your application gets approved, and you create valuable content around the affiliate product, then you can pretty much get passive affiliate marketing income for as long as the affiliate product is available. Sell eCourses and Info Products If you are an expert in a particular subject, and you want to share your expertise with the world, then you may want to create your own course and info products. However, if you don’t have specialized knowledge in anything, don’t fret. It’s not the end of the world. You can still sell eCourses and info products even if you don’t have first-hand experience in any subject! You’ve got two options basically. First is you take the time to learn the subject, research it thoroughly and then apply what you’ve learned when you create your course. The second option is to just outsource the content creation to someone who actually knows the subject. There are plenty of freelancer-for-hire platforms. You can go through any of them and place an advert for a qualified freelancer to come help you out with your project. The great thing with selling your own course and info products is that you can set your own price. Unlike affiliate marketing where your commissions are capped at a certain percentage, selling your own products allows you to put your own price tag! If you think your course is worth $197, then set that price. If you think $17 is a suitable price, then by all means choose that price. For best results, however, you should, of course, do your own research to find the best price for the product you’re offering. Look at what similar products in the same niche are priced at. Check out what your competitors’ prices are and go from there. To boost sales, you may want to consider creating an affiliate program so other people can help promote your product. If you offer your affiliates a good share of the profits, you’d have plenty of applicants knocking at your virtual door. While you may think it’s not such a good idea to share your hard-earned profits with other people, just think of it as hiring salespeople to promote your product for you. You do still get to keep a certain amount for every sale your affiliates make, so it’s still a win-win situation for everyone! 3. eCommerce Store eCommerce has been all the rage these days. Probably the most popular eCommerce stores you see are those businesses that promote their products on Facebook and Instagram! You’ll see plenty of these businesses advertising their wares and services on your newsfeed. With eCommerce, you can basically sell anything you want. You can sell your own products and services, you can sell affiliate products, you can do dropshipping, and so much more. Your options include selling things from your own website or using a third party platform like Shopify to simplify the business side of things. You can have a brick and mortar shop, but also sell your products on your own website, or even list it on eBay and Craigslist. The possibilities for eCommerce are nearly endless. A great advantage of eCommerce is that your business is open 24/7 and you can sell to anyone in the world, if you so choose. If you’re selling physical products, you’d have to factor in shipping costs and delivery times to your price. But for digital products, eCommerce provides a platform where vendors get paid instantly, and buyers get access to their purchase in mere seconds. eCommerce businesses are also much easier to scale than brick and mortar businesses. With eCommerce, you can simply add your products to another platform or duplicate your current website, and you’d have a new income stream on your hands. While eCommerce is a great source of online revenue, not all eCommerce businesses provide passive income. In fact, for most stores you’d need someone to handle the orders, ship products (if you’re not dropshipping), provide customer support, and so much more. However, once you reach a certain level of success, you can pretty much build a team to work on your business and just manage it from afar! You can train your staff to handle all aspects of your business – from sourcing products to fulfillment to customer service – everything really. If you take good care of your employees, they’ll take good care of your business. Once your team gets the hang of your business, they’ll work like a well-oiled machine providing you with a hands-free passive income stream! 4. Service Providers For this type of business model, you can literally earn passive income from any type of service. How? By outsourcing the work! This means you’d only need to find clients, customers or buyers, and you let someone else do the job for you. While this may not sound like a passive business model, hear me out. Check out this example: For instance, if you have an agency selling writing or designing services, you can set up a website with your portfolio on it and promote it to the world. When people buy your services, you hire out the work to a freelancer.

Table of Contents Introduction Chapter 1: Basic Career Skills Chapter 2: Identify Your Area of Improvement Chapter 3: Assessment Tests for your Given Career Chapter 4: Get Mentoring Chapter 5: Available Best Online Courses Chapter 6: Available Efficient Offline Courses Chapter 7: Life Lessons Chapter 8: Self Esteem – Working on it Sample Content Preview Chapter 2: Identify Your Area of Improvement Synopsis Most people are holding jobs with various employers. They are also moving to various employment sectors throughout their working life. Thus, there is a need to be flexible enough with the working patterns. There is a need to be prepared with the changing sectors or jobs for better opportunities. You need to have improvement that serves you in the long run. Employers are looking for skills that often go beyond experience and qualifications. While your experience and education may make you eligible enough to apply for a job, you still need to have mixed skills. For most employers, getting the right people is important. It is all about identifying the people with the right qualities and skills to fulfill their role and contribute to the success of the organization. You may be one of those candidates who have the “hard skills” and qualifications in managing your job role. However, employers are less likely to hire you without your soft skills. Where do you need improvement? Below are some of the skills that you may need to improve. Employability Employability skills serve as the foundation of your career. Organizations are spending a lot of money and time to train their staff for various positions. During high employment, employers give favor for applicants who have well-rounded employability skills. Interpersonal Take the time to know if you lack in interpersonal skills. These are important skills used in interacting with a lot of people. With good interpersonal skills, you can actively participate as a team member. You can satisfy the expectations of your clients and your customers. You can have time to negotiate and make good decisions. You can manage your time efficiently and work effectively with other employees. You will still need to hone your interpersonal skills that allow you to build rapport with clients and colleagues. This leads to a less stressful and better working environment. Communication Employers are searching for people who have the means to communicate well, both in written and verbal. If you are applying for a job or looking for a promotion with a current employer, you need to best demonstrate your communication skills. If you do not excel in communication, you need to improve your communication skills by practicing writing skills with a wide array of people. You may also want to practice maintaining good eye contact while speaking to people. You also need to write succinctly and clearly. You also need to demonstrate different vocabulary and tailor the language to the audience. These are essential skills that must be improved to have less chances of misunderstanding. If you do not have the ability of speaking and writing with conciseness and clarity, then you need to strengthen it up for your career. Communication skills are important along with creativity. Critical Thinking The ability of solving problems and making decisions can be a big asset to an employer. This is a desirable skill that must be developed. In problem solving and decision making there is a need to gather reliable information. The ability of effectively planning and organizing time gets the job done effectively. With critical thinking skills, employers save more money and time. Creative thinkers are inventive and innovative. They are more likely to create new ways of making systems, adding value to the working environment and devising new ways of doing things. Personal Personal development is about acquiring the right attitude towards the organization that you work for. Employers even look for people who are interested to learn and develop. If you are not open to changes and learning, then this is one of the areas that you need to develop personally. If you are resistant to changes in an organization, this will serve as a hindrance to your successful career. Most of the jobs involve change. Employers prefer people who are flexible, patient, and adaptable and respond to change. Numeracy Numeracy skills are important, regardless if you are considering a job that works with numbers. If you are not confident and competent in working with numbers, then you need to improve it. Always remember that it can be to your best advantage in different employment settings. Being able to analyze and understand data in various formats is considered to be a crucial skill in most organizations.

Table of Contents Chapter 1: Cardio Training, Then and Now 3 More Benefits of HIIT 4 Chapter 2: The Science of HIIT, Understanding Your Body So You Can Get More Out of It 6 The Three Energy Systems 6 How We Progress Through Energy Systems 8 Chapter 3: How to Start HIIT Training With Running 9 How to Build Up a Basic Level of Fitness 10 A Gentle Introduction to HIIT 10 Chapter 4: Tips for Better HIIT Results 12 Should You Use Machines? 12 Incorporating Fasted Cardio 13 Chapter 5: Concurrent Training and Using Kettlebells 14 Concurrent Training (Resistance Cardio) 15 Introducing the Kettlebell Swing 15 Chapter 6: Advanced HIIT Protocols – Tabata, MetCon and Cardio Acceleration 17 Tabata 17 Cardio Acceleration 18 Fartlek 19 MetCon 20 Chapter 7: Creating Whole-Body Circuit Routines 21 How to Design the Perfect Circuit Routine 21 Building Muscle With Circuits 22 Last Works: How to Add HIIT to a Healthy Lifestyle 23 Sample Content Preview If you want to build muscle, then you need to cause muscle damage and metabolic stress. By lifting weights, you can cause a build-up of damage and this will provide precisely the stimulation you need to trigger muscle growth during rest. To lose fat, improve your fitness and get better health though, you need to use cardiovascular training. Cardiovascular training is any type of training that involves exerting yourself for an extended period of time. Very often this will mean running long distances, with jogging being perhaps the most popular form of cardio training. Not far behind though are swimming, cycling, skipping, rowing and others. Traditionally, this kind of cardiovascular training has been ‘steady state’. That means that you put on your running shoes, you step out of the door and you run for about 40-60 minutes. It’s steady state because you are maintaining a steady level of exertion throughout the course of the exercise. In this case you are jogging at a set pace and then maintaining that pace. For a long time, this was thought to be the very best way to burn the maximum number of calories and to improve fitness – and there was good theory behind why this should be the case. Specifically, it was thought that there was an optimal ‘fat burning zone’ and that this could be found at roughly 70% of your maximum heartrate. This makes sense in theory, seeing as faster than 70% of your MHR would put you past your ‘anaerobic threshold’. In other words, you would be running so fast, that you wouldn’t be able to rely on your aerobic energy system for fuel: you simply couldn’t burn fat quickly enough and so you would be forced to rely on energy stored in your muscles as ATP and glycogen. It would appear to make sense then, that running at 70% of your MHR and maintaining the maximum pace at which the body burns fat, should result in the maximum weight loss. But this isn’t what modern research has found. HIIT stands for ‘High Intensity Interval Training’ and it completely turns this concept on its head. In HIIT you actually alternate between bursts of intense exertion (such as sprinting) and periods of relative low intensity exercise (like jogging or power walking). This way, you are switching from your anaerobic energy system to your aerobic system and back; switching between burning energy stored in your blood and muscles and energy stored as fat. But what makes this so effective is what happens after the anaerobic training. When you exert yourself maximally by sprinting or exercising otherwise at 100%, you deplete any energy that might have been available from sources other than fat. This then means that following that, your body can only burn fat for energy – there is no other option remaining. Thus, the you will then burn even more fat during the aerobic portions of the exercise. And when you finish and go home, you will continue to burn fat stores because you’ll still be low on stored glycogen. This is what some people refer to as the ‘after burn effect’ and it means that after an intensive session of HIIT, you can continue to burn more calories for the entire remainder of the day! More Benefits of HIIT HIIT is able to burn more calories than steady state cardio then and because you’re exerting yourself more at certain points throughout your training, this means you should also see be finished in a much shorter space of time. Typically, a HIIT session can last between 10-20 minutes and be just as effective in terms of calories burned as a 40-minute run. For those who have a busy and hectic work schedule then, HIIT training is the ideal solution and allow them to squeeze in a few short minutes of highly effective training to get amazing results! There are more reasons to get excited about HIIT too. When looking at any type of training program, what’s always useful to keep in mind is the SAID principle. This means ‘Specific Adaptations to Imposed Demands’ – it means that your body changes to adapt to the demands placed on it. If you train at altitude, you become better at training at altitude. If you jog, you become better at jogging. Thus, HIIT makes you better at high intensity activities – which include sprinting, running, rowing, boxing, wrestling, play fighting, sports, moving furniture and more. These are things we are much more likely to utilize in our daily lives and that makes this a more adaptive and useful form of training. Whereas steady state cardio makes you more effective at ‘long slogs’, HIIT makes you explosive and athletic. And this also creates a number of other great advantages too. For instance, HIIT has been shown to help improve the efficiency and number of mitochondria. Mitochondria are tiny ‘energy factories’ that live inside all of our cells and have the critical role of creating and utilizing ATP (adenosine triphosphate). This is the most fundamental form of energy in the human body and it’s what fuels all our movements as well as all our thoughts. More mitochondria means greater energy efficiency. That means yet more athletic performance and even more brain power. Your brain cells have mitochondria too! Ever wondered why little kids seem to run in circles all day without getting tired while older generations get exhausted from getting up to turn the TV on? One of the big reasons for this discrepancy is the difference in the number and efficiency of mitochondria. This also improves your ‘VO2 max’, which is the amount of oxygen you are capable of using. The greater your VO2 max, the more efficient you become at oxygenating your body. This is one of the biggest indicators of physical fitness and one of the things that athletes are encouraged to focus on in their training. But perhaps best of all is that the kind of explosive movement used in HIIT will invariably engage your ‘fast twitch muscle fiber’. These are the muscle fibers that contain more mitochondria and that are responsible for delivering rapid power. They’re also the biggest type of muscle fibers and the ones that will make you look like a bodybuilder. If you engage in steady state cardio, then you can risk converting your fast twitch muscle fiber into slow twitch fiber. Why? Because you are placing high energy demands on your body over a long duration – and thus your body will want to move the ratio toward the most efficient form of muscle fiber. What’s more, is that you create a highly catabolic environment that in short starves your body of fuel and forces it to break down both fat and muscle. This is why most long-distance runners also happen to be stick thin. But when you engage your fast twitch muscle fibers, you show your body that you need explosiveness and you shorten the length of the catabolic period. This in turn means that you don’t risk breaking down muscle tissue in the same way, allowing you to create a physique that is hard, ripped and powerful. Women can expect toned definition, while men can expect rippling vascularity and striations. That’s why, as we stated earlier, this is the preferred weight loss strategy of cover models and celebrities. So let’s recap: this is a form of training that is: Quicker than conventional steady state cardio Able to burn a much greater number of calories in a shorter time Able to create an ‘afterburn effect’ for increased metabolism throughout the day Effective in increasing energy levels by improving the number of mitochondria Effective in protecting muscle against deterioration for a leaner, harder physique Excellent for your all-round health Oh and did we mention that it’s also highly versatile and practical and can be performed anywhere? Yep, that’s pretty much why people love HIIT. Let’s introduce it into your routine, shall we? Just before we do that though, let’s take a closer look at the science. Boring I know – but it will be crucial in helping you to really understand what you’re doing, rather than just following a routine blindly!