Straffen und Formen ist Dein Ziel?

Du möchtest einen festen und straffen Körper?

Du möchtest ein bis zwei Kleidergrößen verlieren?

Um den eigenen Körper zu straffen und zu formen, bedarf es der Kombination aus Kraft- und Cardiotraining. Die Ernährung sollte eiweißreich sein, mit einer moderaten Menge an komplexen Kohlehydraten und essentiellen Fetten.

100% Erfolg = 70% Ernährung + 30% Training!!!


  1. Verzehre möglichst rund 1,6 Gramm Eiweiß je Kilo Körpergewicht täglich.
  2. Nimm jeden Tag 3 Mahlzeiten und 2-3 gesunde Snacks zu dir - durch häufigere kleinere Portionen Essen beugst du Heißhunger vor.
  3. Kohlehydrate sind wichtig!!! Nicht darauf verzichten! Beschränke dich aber möglichst auf kohlehydrathaltige Vollwertprodukte mit niedrigem GI.
  4. Verzichte auf den Verzehr von raffiniertem Zucker und Fertigprodukten! Esse so natürlich wie möglich!
  5. Deine Ernährung sollte auch essentielle Fette enthalten, du brauchst Fett um Fett zu verbrennen!!! Her mit Samenölen, Avocados, Nüssen und Samen.
  6. Eiweiß direkt nach dem Training versorgt deinen Körper mit dem nötigen Bausteinen für Muskelaufbau und -erhalt.
  7. Trinke jeden Tag 2-3l Wasser oder ungesüsste Tee´s!

Trainingstipps gibts im 2.Teil

Kommentar schreiben

Kommentare: 15
  • #1

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