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How to Lose Weight and Build Muscle - Plus 10 apps to start using today

Introduction - How your body works?


Step 1: Workout - Lose Weight and Build Muscle

Cardio is one of the least efficient methods of burning calories, instead focus your time and energy in body weight circuits(complete one exercise right after the other without stopping) this way you are going to build muscles and burn fat.
The Workout That Demolishes Body Fat
What is an effective bodyweight workout Your Body is All You Need: The World’s Oldest Training Method (and a 1% Workout)

Step 2: Diet - Drink More Coffee

Butter Coffee, Caffeine and Healthy Fats are beneficial for weight loss since they are metabolised quickly in the liver, where they are burned as fuel rather than stored as body fat.
Weight Loss, Metabolism and Green Coffee Bean Extracts Dr Ken and Dr OZ
Want to know the best new way to lose weight? Just put some butter in your coffee  Will Adding Butter to Your Coffee Help You Lose Weight?

Step 3: Sleep - Get More Sleep

Sleep can affect your weight. If you aren't sleeping enough, your body is setting the perfect conditions for weight gain.
Lose Weight By Sleeping More
6 Ways Sleep Can Help You Lose Weight
How Better Sleep Helps You Lose Weight

Books To Check Out

Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health
The 4 hours Body
The Bulletproof Diet

10 apps to start using today

An app that help you track your personal goals with a group of expert coaches
Lifetick is web based software that helps you set, track and achieve your goals in life
stickK is a free goal-setting platform. Unlike other goal-setting platforms, their methodology is specifically structured to help people leverage the power of incentives and accountability and is empirically proven to increase people’s chances of success by up to 3x.
Find nutrition facts, including food labels, calories, nutritional information and analysis that helps promote healthy eating by telling you about the foods you eat.
Free online calorie counter and diet plan. Lose weight by tracking your caloric intake quickly and easily. Find nutrition facts for over 2.000.000 foods
A web app for counting calories and tracking your diet and health metrics.
Chains.cc is an easy to use motivational tool that helps you stick to good habits and break bad ones. Sign up for free and try it out yourself!
HabitClock helps you gain beneficial morning habits and reach what you aspire to have. Success, health, creativity are... They are all waiting for you.
Balanced is a simple, beautiful & supportive way of tracking the things that you wish you were doing more often. Stay motivated, on focus & enjoy a better life.
Earn cash for living healthy, paid by members who don't.
What's your favourite app?

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