8 Wochen Transformation by GetFit Höchst

8 Wochen Transformation

Ich habe den größten Teil meines Lebens unheimlich viel Sport betrieben. Fußball, Tischtennis, Handball… dementsprechend war Übergewicht oder außer Form zu sein an sich auch nie ein Thema.

Mit den Jahren wurde der Sport immer weniger, ich habe die meiste Zeit der Musik gewidmet und irgendwann war er völlig aus meinem Leben verschwunden, ohne das ich ihn bemerkt oder vermisst habe.

2011 veränderte sich mein Leben grundlegend. Meine bezaubernde, wundervolle Tochter erblickte das Licht der Welt und ist seit diesem Tag mein absoluter Fixpunkt im Leben. Die Schwangerschaft verlief super und weil man sich ja voll und ganz unterstützt habe ich natürlich auch kräftig mitgegessen. Irgendwann sprachen mich Leute an, die mich länger nicht gesehen haben und meinten ich hätte ganz schön zugelegt. Plötzlich musste ich feststellen, dass ich während der Schwangerschaft ganze 13 KG zugenommen habe. Nur dass ich noch keinen Geburtstermin hatte.

Viereinhalb Jahre habe ich es nicht geschafft etwas dagegen zu tun.

Habe ich mich wohlgefühlt? Nein… Habe ich etwas dagegen getan? Nein..

Der innere Schweinehund war einfach zu stark und auf Rahmschnitzel, Döner und Co. zu verzichten, war einfach nicht drin.

Da meine Tochter und ich unheimlich gern ins Schwimmbad gehen, wo wir momentan intensiv am Seepferdchen-Abzeichen arbeiten ist es ja zwangsläufig so das man seine Speckröllchen präsentiert. Letzten Sommer habe ich mich dabei so unwohl gefühlt wie nie zuvor. Das T-Shirt blieb an, wenn man auf dem Handtuch lag und man läuft durchgehend mit leicht eingezogenem Bauch herum. (Echt anstrengend)

Als mir bewusst wurde, dass die Motivation ins Schwimmbad zu gehen langsam aber sicher bei 0 ankommt, hat es schließlich „Klick“ gemacht. Es kann ja nicht sein, dass der Papa mit seiner Tochter nicht mehr ins Schwimmbad geht, weil er selber nicht den Arsch hoch bekommt, um etwas gegen sein Übergewicht zu tun.

Also startete ich dieses 8 Wochen Programm… 8 Wochen Training, 8 Wochen LowCarb, 8 Wochen um sich selbst zu beweisen, dass man jedes Ziel erreichen kann. Ich habe in dieser Zeit unheimlich viel gelernt. Über mich, über Ernährung und kann heute sagen das sich meine Lebensqualität einfach um 100% verbessert hat… Meine Tochter findet es ebenfalls super das der Papa abgenommen hat und inzwischen hängen wir beide wieder ständig in Schwimmbädern rum.

Für das Seepferdchen-Abzeichen hat es bisher zwar noch nicht gereicht, aber wir wissen ja jetzt…

Du kannst alles schaffen, wenn du es wirklich willst!

Carb Cycling – What Is It and What Is Involved? | Tips For Shredding with Carb Cycling

Carb cycling for bodybuilding

What is Carb Cycling?

The world of fitness has what seems to be a never-ending list of ways to get in shape. There are hundreds of workout routines, and diets that are all attempting to become the dominant force through large scale marketing and advertising strategies, but is there a more natural way to get in good shape without having to buy expensive memberships, specialized videos and workout equipment? To put it simply, carb cycling is a system of
alternating your levels of carb intake.

What Is Involved

Most of the carb cycling diets appear to share some relatively similar attributes. Most will include 5 meals, with the first of the 5 taking place no more than 30 minutes after you wake up. The rest of the meals will be eaten at 3-hour intervals through the day. The most important thing about those meals is that they have to be the right types of foods for your diet, and you must drink at least one entire gallon of water within a day. These attributes make the diet somewhat easy to follow and easy to plan for through the week.

How It Works

The food that we eat contains the very building blocks of which we’re made. The foods we eat are broken into groups such as proteins, carbohydrates, and fats. Each of these foods has a specific relationship to our body and how we eat them in which sequences can produce both desired and undesired effects. For the purpose of this diet, you are trying to establish a healthier system so that you can get more of the positive effects of being in better shape. Proteins are powerful and burn longer than carbs, but carbs are needed to regulate the blood sugar so balance is very important and regulates fat burning and storage.

The Big Picture

The point of keeping track of the process of fat burning and storage, is to utilize the body’s natural ability to adjust itself based on what you put into it. When you train your body to metabolize fats at a highly efficient level, and lower your calorie intake the following day then your body will continue to burn fat at that level resulting in weight loss. Over time, the continued cycling will optimize your body’s ability to digest foods and distribute energy to the appropriate areas.

Carb cycling for bodybuilding

Tips for Starting Carb Cycling

If you’ve been getting more serious about getting into carb cycling, you probably have  been doing a decent amount of research on how it works, and how you can get the most out of your routine. Carb cycling is an excellent way to lose weight and show off your progress. Sometimes it can do you a lot of good to focus primarily on some of the most important steps so that you can begin the journey. The following article will be geared towards sharing some tips to get you started in carb cycling.

Carbs on Training Days

When you are going to have a training day, those should be your days with the highest carbs. You will need the energy and nutrients so that your body can heal itself after an intense workout. This is also good because your cyclical diet will help train your body to know how to use those extra carbs before and after you’ve worked out, which means that you’ll be less likely to experience and substantial weight gains.

Limit Fat on High Carbs Days

It’s a good idea to limit the amount of fat that you eat on your high carb days. This helps you to maintain a healthy carb ceiling when you are eating a calorie restricted diet. You will take in more important nutrients that will be essential to your workout plan for that day, as well as encourage your body to burn the fats that you have already stored.

Eat Complex Carbs

The best types of carbs to eat will be either complex carbs that break down into the essential glucose, or foods that are readily available sources of them. These types of foods keep you from experiencing the fatigue that could be expected from a workout. Things like sweet potatoes and broccoli can go a long way and help you to have that boost of energy that you need.

Make Sure to Eat Enough Calories

One of the mistakes that many people make is that their intake of calories falls too far below what they need to survive. This can happen very easily if you are working out and not eating enough to take the place of the carbs that are being used to sustain activity. It is even beneficial for you to have a small carb snack that can help your muscles repair themselves after a serious workout.

Jeff Seid Video: Best way to Diet, Motivation and More

Jeff Seid body tranformation, build muscles

Enhance Your Bodybuilding Diet with Quality High-Protein Groceries

If you are getting into bodybuilding then you need to understand that what you eat is just as important as what you exercise. In other words, you can lift as many weights as you like but if your muscles are not getting the fuel they need to grow, you are wasting a great deal of effort.

Protein is a MUST for Bodybuilders

With just a little research into an effective bodybuilding diet you will quickly discover that enough protein is one of the most (some say the most) important parts of your nutritional intake. In short, protein is the building block of lean muscle – a lack of protein means your muscle building potential is much lower.

There are many opinions on how much protein your body needs each day and it may depend on your bodybuilding goals. Typically you might consider taking around 1 gram of protein per pound of your body weight each day.

Check the Food’s Nutritional Info Before You Buy

There are plenty of foods in your local supermarket or grocery store that contain a useful amount of protein. Today’s regulations that ensure food product manufacturers display the nutritional content of their product make choosing your groceries a breeze. However, before you go running off to buy every high protein food you can find, a certain amount of care must be taken. Take the time to read through the food’s nutritional information table in it’s entirety. Not only are you looking out for the protein content but you also need to consider fat content, sugar content, carbohydrates, and so on. If your goal is to grow lean muscle then it is a good idea to avoid too many products high in simple sugars, calories and refined carbohydrates.

Recommended Quality Protein Sources for your Shopping List

You are now ready to hit the supermarket in search of quality protein food sources. These are foods that are high in protein but not so high in other elements that will hinder your lean muscle targets (i.e. calories, carbs, etc.):

MEATS: If you enjoy eating meat then generally 3 meats are recommended. The favorite is chicken (the number of recipes you can find on bodybuilding forums show this). Chicken is very lean and cheap. Similarly, turkey is actually slightly leaner then chicken and has higher protein percentage. Lean beef (look for cuts that are really red without any visible fat when possible) is another great source of protein.

SOY: The vegetarians among you will no doubt be aware of the protein content of soy products. Soy beans are pulses and so they contain a good helping of protein. Soy beans are used to make soy milk, tofu and many meat substitutes, many of which taste like the real thing. This not only helps vegetarian bodybuilders but also people with a lower tolerance for dairy products.

MILK/DAIRY: ‘Skimmed’ or ‘fat free’ milk is another good source of quality protein and can be consumed as it is (think homemade shakes or in your breakfast cereal) or in so many dairy foods. You need to take care with which dairy products you choose but there are always options for the dieting conscious. You can eat fat free versions of your favorite yogurts, ice-creams (watch out for other ingredients), cheeses (cottage cheese is always highly recommended), and more.

EGGS: Raw or cooked, eggs are another staple in a lot of bodybuilder’s diets. Many people will avoid the yolk of the egg and simply eat the white, discarding some quality protein. It’s true that the yolk of an egg contains most of the calories but it also contains most of the eggs nutrients as well as some protein. Why not save a few of the yolks!

FISH: Fish is an important source of protein and many bodybuilders live off cans of tuna. In fact I knew one guy who would mix in a can of tuna with his cereal every morning – not really my idea of a tasty start to the day.

AND MORE…: There are plenty of other foods high in protein such as nuts (good for vegetarians) pulses (another good source for vegetarians), cereals, and so on. Take some time to research other foods on the internet – there is a massive amount of information on websites, forums, newsletters, and so on.

Is Protein All I Need to Focus On?

No. Protein, although a vital part of a bodybuilder’s diet, is not the be all and end all. Bodybuilders also need the energy to physically perform their exercises and this comes mostly from carbohydrates, or more specifically, complex carbohydrates. This is a subject of another article so watch this space. You need both a higher protein intake to ‘rebuild’ your muscle and the appropriate complex carbohydrates to fuel your workouts.

Build a high quality protein source shopping list then hit the grocery store!

Jil goes Fibo #16 – From Bulk to Hulk, 8 Wochen Diät Transformation

Jil goes Fibo #16 – From Bulk to Hulk, 8 Wochen Diät Transformation

Wie zu Diät für Lean Muscle Gewinne

Wenn Sie sich fragen, wie für Muskelgewinne zu einer Diät, die wichtigste Sache, die Sie beachten sollten, ist, dass Sie Ihre Aufnahme von fetthaltigen Lebensmitteln reduzieren sollte. Dies ist nicht möglich, ganz zu tun, aber wenn Sie eine Menge von sehr fetthaltigen Lebensmittel zu essen, sollten Sie reduzieren sie nicht mehr als 20% der täglichen Kalorienzufuhr zu sein. Wir empfehlen auch, dass Sie Ihre Auswahl an gesunden, ungesättigten Fetten zu begrenzen. Es ist auch interessant, dass Menschen, die stark ihre

Fettaufnahme (unter dem 20% -Marke) beschränken nicht gesund aussehen; ihre Haare spröde sein werden, wird die Haut trocken und sie neigen dazu, schreckliche Stimmungsschwankungen zu haben und sehr schlecht gelaunt sein.

Sie sollten auch alle leere Kohlenhydrate ausgeschnitten als auch – zum Beispiel Lebensmittel, die sehr reich an Zucker sind aber fehlen Nährstoffe, wie Kekse, Schokoriegel und andere stark verarbeitete Lebensmittel. Dadurch werden Sie gesünder fühlen insgesamt geben Ihnen mehr Energie und es wird Ihnen auch die Nährstoffe ermöglichen, dass Sie Muskeln aufbauen müssen.

We recommend that you keep a food diary for one week and then review your typical caloric intake during one week. Then reduce the calories by 15% in order to lose fat. If you’re interested in gaining lean muscle, however, you will need to increase your calories by 15% – BUT you MUST divide all your food amongst six small meals per day in order to have the food convert to muscle rather than fat. North America’s habit of eating 2 or 3 large meals per day causes our bodies to act in the “feast or famine” mode of our early ancestors and thus causes our body to naturally store energy as fat. When you start to distribute your daily food intake between five to six meals a day it relieves the “feast or famine” program that your body has and your body will lose more fat, thus food will be converted into muscle gain.

Eat Natural and Organic Foods That Are Low Glycemic

When it comes to how to diet for lean muscle gain, some people swear by already-formulated foods and meal replacements. While those can help you sometimes – especially by helping you get enough protein in your diet – they are not the best option for you. If you are trying to gain muscle, then you should make sure that you’re eating healthy foods – which generally means that you are cooking the food yourself from scratch with raw ingredients.

The best lean muscle gaining diets for are similar to low carb diets, though less extreme. (You will still need carbohydrates so that you have enough energy to exercise). You should put a lot of emphasis on foods that are high in protein, like meat (such as skinless chicken breasts and lean beef), nuts, and some legumes, as well as on vegetables. The high protein foods will give your body the protein that it needs to build muscle mass, while the vegetables will give you the nutrients and fiber that will keep you healthy. With this diet, you will have everything you need to build the muscles that you want – but you won’t be eating too much, either.

It is also important to remember that low glycemic foods tend to be the healthiest food choice. The Glycemic Index is a measure of how much your blood sugar (glucose) rises after eating carbohydrate foods. High glycemic foods cause a surge in blood sugar, thus increasing insulin, and you will get hungrier sooner. Thus, you will be tempted to overeat.

High Glycemic foods are most grains and grain products (both whole wheat and white), cookies, candies, candy bars, breakfast cereals, grain based snack foods such as taco chips, corn, potatoes (these are highly starchy foods), bananas, most dried fruits and tropical fruits (tropical fruits tend to be sweeter than non-tropical fruits), fruit juices, honey and table sugar.

Low Glycemic foods are legumes (lentils, chickpeas, kidney beans, and most other beans), many fruits wie Kirschen, Brombeeren und die meisten anderen Beeren, Pflaumen, Pfirsiche und Trauben, Milchprodukte wie Milch, Joghurt und Kefir, nicht-stärkehaltige Gemüse wie Brokkoli, Mangold, Bok Choy, Salat, Sellerie und Kohl.

Wenn Sie folgen diese Leitlinien auf dem Weg zu einem stärker, schlanker Körper sein wird, und Sie werden alle anderen Seite Vorteile genießen Fett zu verlieren: mehr Kraft, mehr Energie, mehr Ausdauer, eine kleinere Taille, sichtlich sexier abs und eine bessere Gesundheit!

Video: 14 years in Ketosis | Build muscle on Ketogenic Diet …

Bodybuilding Nutrition And Balance on Keto

Known as Darthluiggi on reddit – Luis Villaseno is always answering questions and helping people with their weight loss and health goals using the ketogenic diet. Not only has he been on a ketogenic diet for 14 years, he has proven that you CAN build plenty of muscle on a ketogenic diet.

In this video, interviewer talked to Luis about his transformation through going Keto.

Luis gives tips for beginners to keto, provides the best ketgenic diet resources online and shares his experience on cyclical ketogenic diet (CKD).

Darthluiggi is a very helpful wealth of ketogenic diet information and experience and one of the few people who has proven that you can build muscle on a sustained ketogenic diet.

Bodybuilding Nutrition And Balance on Keto

Bodybuilding Nutrition And Balance

Many inexperienced (sometimes even experienced!) gym regulars believe that muscles grow while lifting weights. However lifting weights forms only a small fraction of the muscle building process. Muscle development takes place at night during deep sleep when the body synthesizes new cells with nutrients from our diet. Therefore nutrition forms a very important part of a bodybuilding program.

The body utilizes nutrients in food to perform daily metabolic and what’s commonly referred to as the “wear and tear processes”. With bodybuilding, additional strain is put on the body to make new muscle tissues. Therefore the nutrient requirements also shoots up to stay with the demand.

The best bodybuilding nutrition comes from a balanced intake of carbohydrates, adequate protein, vitamins, minerals, fats and large amounts of water. So if you are serious about getting lean and ripped it’s time to say goodbye to mayo burgers, colas and other synthetic foods. Adopt eating habits imbibing fruits, whole grains, milk, eggs and fresh farm products.

How much protein do you need?

Your growing muscles need amino acids to create new tissues. The amino acids are provided by protein in diet. There is a lot of debate on the exact quantity of protein required in bodybuilding. The caution to maintain is that extreme amounts of protein in the diet can cause gastric and renal complications. Recent studies have suggested that a protein intake of 1 to 1.4 grams per unit of body weight is adequate to sustain the bodybuilding process. This means that the protein requirement of a 70 kg individual should be around 70 to 98 grams. To give an estimate of the amount involved consider the following: A 100 gm chicken breast has 22 grams of protein, a glass of milk has 8 grams,an egg approximately 5 grams and a slice bread 3 grams.

A word of caution against the tide of bodybuilding supplements in markets. Many times you come across advertisements proclaiming, ‘Gain 20 pounds of muscle in 3 months flat!’. Stay clear of these money hungry advertisers. Building lean muscle takes time and effort. Making use of synthetic products which alter body’s natural mechanism would offset what should be your real purpose in bodybuilding which is to keep the body fit and healthy.

Lastly in bodybuilding it’s not, ‘the more the better’. Rather it is ‘the more precise the better’. Don’t over exert, eat balanced food and include plenty of rest. With everything good in life, patience, commitment, and balance will guarantee your success. With these tips in mind you are all set to pump iron!