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    Body and Mind Transformation
    Body and Mind Transformation
    Body and Mind Transformation
    Ebook118 pages1 hour

    Body and Mind Transformation

    By Joseph Chivayo

    ()

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    About this ebook

    Statistics show 7 out of 10 adults over 40 in the first world have high cholesterol levels, which is proven to affect their cardiac and general health. In the UK, 2011, 53 percent of obese men and 44 percent of obese women were found to have high blood pressure. During 201112, there were 11,736 hospital admissions due to obesity. This is over 1,000 percent increase compared to 200102.
    Some of the simple reasons of the increase in obesity include the easy accessibility of cheap, highly processed fast foods, increase in sedentary work, and lack of exercise or active lifestyle.
    LanguageEnglish
    PublisherAuthorHouse UK
    Release dateSep 3, 2013
    ISBN9781491804087
    Body and Mind Transformation
    Author

    Joseph Chivayo

    After graduating with a master’s degree in hospitality management from the University of Birmingham and struggling to find employment, Joseph realised he had become extremely unhappy and unhealthy. Joseph has always enjoyed exercise and sport, but because of lack of precise goals and of specific and clear training and eating habits, he put on excess weight, which resulted in 35 percent body fat. He weighed 118 kg and had a waistline of forty-four inches. Through talks with friends and family, he realised he was cutting his life short as simple tasks such as going up stairs and jogging almost takes his breath away. Joseph made a decision to hit the gym and eat well, resulting in a body and mind transformation. After six months, he managed to reduce his body weight to 97 kg—11 percent body fat—and a thirty-six-inch waistline. Since completing the transformation, Joseph has become a lifestyle guru helping people transform their lives with a personal trainer and personal coaching qualification. Joseph hopes reading his journey will inspire you to make the decision to transform you life. www.facebook.com/bodyandmindguru

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      Book preview

      Body and Mind Transformation - Joseph Chivayo

      © 2013 Joseph Chivayo. All Rights Reserved.

      Please note that as with any form of exercise there is need to ensure you undertake a physical readiness assessment before engaging in physical activity. The author details a personal journey highlighting the cornerstones of his transformation. The guidelines in this book should not be used as substitute for medical and fitness advice to obesity related conditions. Always consult your doctor before engaging in exercise. Contact details

      All feedback, testimonies and questions can be sent to:

      bodyandmindtransformation@gmail.com

      Published by AuthorHouse 08/30/2013

      ISBN: 978-1-4918-0405-6 (sc)

      978-1-4918-0408-7 (e)

      Because of the dynamic nature of the Internet, any web addresses or links contained in this book may have changed since publication and may no longer be valid. The views expressed in this work are solely those of the author and do not necessarily reflect the views of the publisher, and the publisher hereby disclaims any responsibility for them.

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      Table of Contents

      CHAPTER ONE

      Introduction

      CHAPTER TWO

      Training

      Chest, Triceps and Abs

      Legs and Back

      Shoulders and Biceps

      Biceps

      CHAPTER THREE

      Basic Introduction To Nutrients

      Protein

      Carbohydrates

      Fat

      Fibre

      Water

      CHAPTER FOUR

      Home Cooked Muscle Building And Fat Loss Meals

      Peanut Butter Porridge

      Banana, Dates and Ginger Smoothie

      BBQ Chicken with Broccoli and Sweetcorn

      Spicy Chicken with Roast Potato

      Beef Tacos with Tomato Salad

      Beef Lasagna

      Chicken Breast Pasta

      Cottage Pie

      Beans and Chickpea Stew with

      Rocket and Tomato Salad

      Garlic and Herb Spicy Chicken with

      Rice and Tomato Chutney

      Grilled Mackerel with Roast Potato

      Jerk Chicken Salad

      Oriental Chicken with Vegetable Stir Fry

      Roast Steak with Mushroom

      and Tomato Salsa

      Salmon Salad

      Spicy Chicken with Avocado Salad

      Spinach and Mushroom Omelette

      Tuna and Sweet corn Bake

      Sweet and Sour Turkey Stir Fry

      Spicy Beef Meatballs and Rice

      Tuna Bake and Creamy Spinach

      Homemade Flapjacks

      Spinach and Mushroom Spaghetti

      Mango and Mint Chicken Breast and Broccoli

      Pan Fried Spicy Fish and Roast Potato

      CHAPTER FIVE

      Superfoods

      Broccoli

      Chicken

      Oats

      Ginger

      Water

      CHAPTER SIX

      Fitness Psychology

      Commitment

      Control of Emotions

      Concentration

      Confidence

      Visualisation

      Dedication

      I would like to dedicate this book to my wife and daughter. Thank you for always being there and for the love and support.

      CHAPTER ONE

      INTRODUCTION

      One of the most important reasons I decided to embark on this journey was to clearly understand the full potential of my body and mind. It’s all well to admire living a healthy life and always imagine our full potential but it’s a whole different game to make our minds up and do something about it. One French writer (Simone de Beavoir) once said Life is about more than just maintaining oneself, it’s about extending oneself. Otherwise living is only not dying. Thinking about that statement I figured I needed to challenge myself, change my lifestyle and be the person I was meant to be. It also occurred to me that in order to have a fulfilling and healthy life I needed to make some critical changes to my diet, exercise and resting pattern.

      Diet, exercise and rest proved to be the pillars to my transformation. In a way I had to make a body and lifestyle change. The body and lifestyle change essentially meant taking gradual individual steps towards a specific goal, though at this point these where thoughts running through mind and never really thought I could make them a reality. Growing up my body has always been vulnerable to easy accumulation of weight and looking back I can identify that my family genes are more inclined towards bulkier individuals with a very good appetite and keen interest towards food, to say the least.

      Despite having being a gym patron for more than 10 years, I am one of those people who religiously pay my monthly memberships and once in a while miss a few sessions. Through all my years in the gym I had managed to shed a bit of fat and built miner muscle such that I could stand out in public as a guy who once in a while used to gym but did not have a lot to show. Being a sporty person ensured that I had a decent frame, that looked ok while dressed. Going to the gym became a ritual and would train an average on 4 to 6 times a week. Through my love for keeping fit, pumping iron and eating well I made an effort to attend a body expo that was happening in Birmingham and after the show I would always get even more determined to pump iron harder and try to emulate some of the physic I saw from the pros. That seemed to be effort in vain as despite changing my training regime and diet I would notice very little growth and development if any.

      As you are well aware, for any exercise to be effective a certain amount of effort has to be expended however as with all things in life effort should be properly directed, otherwise there will be a huge waste of time and energy and working out is no exception. I have come to understand that the right effort in the right direction can produce wonderful results conversely huge amounts of effort may achieve something but if directed inefficiently simply waste valuable and in some cases irreplaceable resources and in worst cases result in devastating injury.

      In May 2012 I attended the Body expo for the second time and this time got chatting with one of the guys I had

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