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If you have a passion for cars and enjoy visiting various auto-themed venues, then why not try joining a car enthusiast’s club? You will be amazed to find that there are many clubs and organizations who have a car-themed newsletter, online community and even a membership card for people who like to do their car-related shopping. In fact, most clubs and organizations even provide discounts on merchandise at their events and shows. If you want to join the Torana Club, just give them a call and they will take you in. A car enthusiasts club is a great place to go to meet other car lovers and dealers. Some clubs offer memberships that come with freebies like tickets to major car shows, free registration, and even car rentals. But if you want to be a member of a club that has a more formal atmosphere, it might cost you a little bit. You will need to pay a nominal fee to become a member and get all the perks. If you are looking to save money, then it would probably be best to join the cheaper clubs and register for a membership card. But if you want to be as close to the scene as possible and still have some fun, it may be the perfect solution for you. Before you join a car enthusiast’s club, make sure that you are ready to commit yourself to the club for good. Get the membership card, make sure you read the rules and regulations, check your credit score and finally, make sure that you know what you want to do in life. You can join a club and join shows and participate in discussions and car shows, but you have to be serious about it if you want to become a member of a car enthusiast club. If you are planning to buy cars and automobiles, then you should also start out by attending car shows and showrooms so that you can get a feel of the industry. If you want to join a club and participate in events and car shows, then you should also make sure that you have a great credit history. Don’t be afraid to ask for help or to take the initiative if you feel that you have a weak point. That is the way it is done in a car club.
Is there actually a difference between HIIT and HIT or are there just different spellings of the same fitness trend? Clearly: there are actually two different types of training! Both have one thing in common, namely the extremely high intensity, but one (HIT – high-intensity training) is more used in weight training and the other (HIIT – high-intensity interval training) is more used in endurance sports. But that’s not the only difference between HIIT and HIT. HIIT as a time-saving alternative to classic endurance training Highly intensive intervals in the HIIT sense have almost always existed in competitive sports. But in recent years more and more studies have emerged that attested the relatively short but intensive endurance intervals to be very effective and thus presented it as a very time-saving variant of classic endurance training. One of the most well-known methods is certainly the so-called Tabata method , in which you perform 20 seconds of high intensities – followed by a 10-second break – exactly eight times in a row. In the total of only four minutes of training, the scientist Tabata was able to demonstrate extreme training adaptations of his test subjects. However, many associate this method as the only HIIT method and it is far from it. There are many more, such as: 10 x 1 minute high intensity followed by a 60 to 75 second break (Gibala method). Other methods, such as 5 x 30 seconds or 4 x 4 minutes, etc., have also often been scientifically tested and declared to be quite effective. As a study by Prof. Billy Sperlich from the University of Würzburg recently showed, even 6-minute intervals can be very effective. However, the results of this study were even more positive with regard to the adaptations of the subjects’ strength skills than those of the endurance skills. And so there seems to be interfaces and / or overlaps with strength training. In summary, the HIIT method can be seen as very effective and time-saving, but it should not be seen as a complete replacement for “good old endurance training”. But what is the HIT all about? The version with the one “I” has also been known in specialist circles for decades. However, more in weight training circles! What is the difference between HIT and HIIT? In weight training, high-intensity training is usually understood to mean so-called intensity-increasing techniques. There are quite a few of these and they all have one goal: total fatigue of the muscle being trained. This includes, for example, working with so-called “forced repetitions”. This means that – preferably with the help of a training partner – you do more repetitions with a weight after the last possible repetition. One of the best-known methods that is often associated with the HIT are the so-called drop sets. Here, for example, you train with a weight that you can manage eight times on your own. In contrast to conventional strength training, the person exercising will not take a break after completing eight repetitions, but will reduce some weight (approx. 10-20%) and continue with the exercise immediately. After a renewed fatigue or a few possible “repetitions”, the user repeats the weight reduction again and will train in the following third set (quasi 3 in 1) until the muscle is completely tired. In the truest sense of the word, a highly intensive training, a HIT! Sports beginners better only after consultation Both methods come from completely different camps (endurance sports vs. weight training), but have the same goal: to achieve a high training effect through extremely high loads in the shortest possible time. This is a good alternative, especially for experienced athletes, but should not be used or only to a limited extent for beginners or in consultation with a coach or doctor.
According to Statista, three quarters of all Germans are not satisfied with their weight. Many are constantly trying to achieve their dream body through exercise, nutrition and discipline. Where are the limits? How much optimization is healthy? Influencer Louisa Dellert and Aglaja Stirn, professor of psychosomatic medicine, talk about the dangerous delusional body. Every day our legs carry us to the bus, to work, to shopping, to the kitchen and to bed. Every minute the stomach ensures that the most important organs are protected and that we are well nourished. However, most women and men don’t like these and other parts of the body at all: the cellulite looks terrible, the fat rings are disgusting, the arms too weak, the buttocks too flat … The list of inadequacies is often endless. According to the XXL report by DAK-Gesundheit and Statista, more than one in three Germans constantly worries about being too fat. The reasons for this often lie in childhood. The reasons for a distorted body image are complex: In today’s society, most people no longer have to work physically for their food, fast food is particularly cheap, there is no physical activity – the connection between exercise and food consumption virtually no longer exists. At the same time we see a flood of supposedly perfect bodies on TV and on the Internet! The unbelievable number: 400 to 600 advertisements pound down on us every day, every eleventh of them contain messages about ideals of beauty. And on social media, body shaming – negative comments on bodies that do not correspond to the current ideal of beauty – is on the agenda. This leads to the fact that we want to be dangerously thin ourselves. And since our everyday life automatically becomes more and more sedentary, many are encouraged to do too much sport and pay special attention to diet. When does it get dangerous? Concrete lower limits are difficult to name because every body is different. Units such as the body mass index are also not always helpful, as a physique with narrow shoulders and smaller joints, for example, reduces the BMI. Therefore you have to look at the psyche here. Aglaja Stirn, Professor of Psychosomatic Medicine and Sexual Medicine at the University of Kiel: “It becomes critical when personal suffering occurs. Exercise and nutrition are always high on the agenda for those with anorexia or sports addiction. Professional duties can no longer be fully fulfilled, social contacts are neglected. A clear indication is also when voluntariness is replaced by necessity, ie when the following applies no longer: ‘I want to do sport’, but rather: ‘I have to do sport’. “ The insidious: those affected often cannot recognize the dangerous limit themselves. And the environment has a hard time getting things done, as those often deny they have a problem. “Fitness models often have nothing to do with fitness, but only with being slim or skinny! The younger generation, the teenagers, who watch it on social media, take it as an idol. I think that’s dangerous. At that time, it made me exercise three times a day and only eat salad. I wanted to be loved and noticed. And I thought that you can only do that if you think I’m really pretty. But I didn’t consider that people would do the same if I had a great character, if I was happy, ”said the 31-year-old. The way out of the body mad crisis Today Louisa Dellert has almost 400,000 subscribers on Instagram, who no longer admire her lean body, but for her strength, her self-confidence, her tenacity, her commitment to a good cause and her now healthy understanding of her body. “What is still missing for me? Campaigns exactly at the point where all this fitness advertising and ideals of beauty are shown: On Instagram, Facebook, YouTube – more should be done, “said the influencer. ( You can hear Louisa’s full story and which event got her out of her eating disorder in the DAK-Gesundheit interview podcast). How do you deal with loved ones in private who are at risk of developing pathological behavior? Forehead explains: “Unfortunately there is no magic bullet. But there are certain things that families and friends can keep in mind: In the case of an eating disorder, for example, the environment can motivate the person concerned to seek professional help. It is also helpful to inform yourself as a family member: What does an eating disorder mean? How does it work and how does it affect the body and mind? ”The better you know as a relative, the more helpful you are. The problem should be openly addressed to the person concerned. “However, the conversation should be less about weight and more about behavior change. Warning: denial is a natural reaction of those affected. It is important not to be turned away – parents or the partner should insist on seeing a doctor! “ You can also find quick help at your health insurance company. DAK-Gesundheit, for example, offers the Veovita program . It is designed for all types of mental illness. The needs of those affected are determined quickly and a suitable and individual online program is put together, combined with psychosocial telephone advice. Don’t let it get that far … In a world where unhealthy ideals of beauty rule, it is not easy to maintain a natural, healthy point of view. Because lamenting about the cellulite, the lifebuoy on the stomach or the few muscles is almost a good form. And this is where you can start, the expert knows: “There are certain protective factors that can counteract addiction disorders. The environment here is very important. A good common food culture in the partnership and their friends can help, besides you can talk about prevailing ideals of beauty and this critically ” A healthy coexistence so is also a key to ensuring that the individual stays healthy! Always a good thing: give compliments that have nothing to do with your body! A few ideas: I admire your way of dealing with challenges! I love your laugh. You exude so much optimism. A conversation with you makes me happy! I am happy to have met you. You are a warm person! With you I can be who I am, I don’t have to pretend. You have a great way of seeing the world. You are so good at listening. I love your taste in clothes. You inspire me! I love working with you. You have a wonderful being.
“Rest-what? We have not got that. We shoot 365 days! ”It sounds like this or something like that when you run into“ sports addicts ”and talk about the rest of the day. In fact, there are more such people than you think. And while it has to be said that “sports addiction” is definitely the healthiest of all addictions, there are still a few pitfalls that we should talk about. 1st problem: super compensation In the context of fitness science, this term refers to the fact that you convert energy during training and this is later balanced again and even a little more than balanced for a certain time (the “super” in super compensation !). This “over-replenishment” of the memory means that for a certain period of time the body has more energy available than before the original training session. The optimal time for the next training session would be this “peak”. Why a day’s break makes sense (especially after a hard session) should be clear to everyone. However, many “trick” their bodies by splitting their training. So, for example, only train your legs one day and only your upper body the next day. So you could (theoretically) train every day and still give the respective muscles a break. So far so good. However, many forget that not only the body, but also our “mind” plays an important role. That is to say, our head also needs a break and time to regenerate. Anyone who actually does sport every day runs the risk of burning out in the long run. 2. Problem: Overload damage If you train daily, you not only have to worry about your energy reserves and your performance, you should also keep an eye on your joints and cartilage. Unfortunately, our joint cartilage does not have the property (such as our muscles or bones) to regenerate adequately. If you put excessive strain on your joints, you run the risk of prematurely wearing out the cartilage And what is gone is gone. So you better be careful with your body, because even if you sometimes think that it is a machine, it is definitely vulnerable and every now and then just wants to have a rest day! Oh, and one more thing – fitting at this point – a short piece of information about our study on the subject of “detraining”: We trained young football players for twelve weeks and then had them take a three-week break. At the end of the three-week break, the players hadn’t lost any muscle mass or strength. So don’t be afraid of breaks – sometimes they even make you stronger!
People who work out before breakfast are said to benefit from burning fat, it is said again and again. But is exercise on an empty stomach really THE diet secret? Basically, our body needs energy in order to achieve top performance in sport. Is pre-workout food essential to replenish energy stores? No, say some athletes: Exercising on an empty stomach supposedly burns more fat. But is that even true? And is that also healthy? FITBOOK asked Winfried Banzer whether “fasted training”, as the sober training is also called, really melts the fat deposits . He is a professor of sports medicine and headed the Institute for Sports Science at the University of Frankfurt aM. The focus of his research is on performance diagnostics and training control as well as nutritional medicine. And the sports medicine specialist Dr. Dr. Michael Despeghel explains when exercising before breakfast helps. Why exercise on an empty stomach? The thesis is: on an empty stomach, the body taps the fat deposits in order to get energy. The combustion apparatus is working at full speed. If the training goal is primarily weight loss, training on an empty stomach can lead to the desired weight loss. Many find exercise on an empty stomach more pleasant anyway. Prof. Dr. Dr. Banzer confirms that theoretically the fat deposits could be attacked with an empty carbohydrate store, but makes it clear that in the end it is just a myth. Because: “Whether on an empty stomach or after eating, the energy supply in the body is always the same. So it makes no difference in energy consumption whether you train on an empty stomach or not. “The expert also gives hope:” You would have to increase your performance additionally in order to achieve the desired fat-burning effect. “ Study shows positive effect A British research team led by Dr. In a study published in October 2019, Rob Edinburgh of the University of Bath came to the conclusion that exercising before breakfast does indeed stimulate fat burning: According to Edinburgh, twice as much fat is burned before breakfast than afterwards. 30 overweight men took part in the study. One group trained before breakfast, the other after breakfast – with identical training sessions and adapted food intake. A third control group, however, did not change their behavior at all. The authors of the study say that the test subjects lost weight equally over the six-week study period – regardless of whether they exercised before breakfast or after. As far as weight loss is concerned, the time when you train makes no difference. Co-author of the study Dr. However, Javier Gonzales emphasizes the great health benefits of sober training: “Our results suggest that a change in the time of eating compared to when you do sport brings about profound and positive changes in the general state of health.” because the body responds better to insulin if you exercise before breakfast. Blood sugar levels are better kept under control and the risk of developing diabetes or heart disease may be reduced. ✔️ 3-in-1 multifunction mixer ✔️ 700W high-performance motor ✔️ Includes 600ml drinking bottle Anyone who wants to develop muscles should eat before training Sports scientist Dr. Dr. Michael Despeghel sees many positive aspects in exercising before breakfast. However, he differentiates when it comes to the training goal : “ If it is only a matter of helping you lose weight, then training on an empty stomach is certainly a good method. Fat burning is optimized because there are no disruptive elements in the low insulin phase that block fat burning. The weight loss is only marginal if the subjects continue to eat too high calories. “ On the other hand, if you are training to build muscle, you should eat something before exercising. Despeghel explains: “Exercising before breakfast is never anabolic. Only when the body is optimally supplied with carbohydrates, protein and fat before training can it build muscles. In addition, the performance on an empty stomach is not high enough to maintain the performance during training over the long term. ” Despeghel recommends training with prior food intake to all those who want to develop muscle mass and have sufficient patience and time . Are there any risks involved in exercising on an empty stomach? Anyone who already suffers from circulatory problems in the morning should rather avoid training on an empty stomach. “Exercising on an empty stomach can lead to massive drops in performance,” warns Prof. Banzer. Dizziness due to low blood sugar and malaise may cause you to feel faint. The risk of injury is correspondingly high. “If someone is already weak or diabetic, training on an empty stomach can lead to a lack of sugar and there is a risk of hypoglycemia.” Symptoms of hypoglycemia or low blood sugar are rapid heartbeat, sweating and tremors. Caution: If the blood sugar concentration continues to drop, it can, in the worst case, lead to hypoglycemic shock, which is life-threatening. Dextrose or a sugary juice spritzer offers quick help. If you decide to train on an empty stomach despite the risks, there are a few things to consider: Doing sport in the morning: This is how you can prevent long periods of time without eating Drink a glass of water before exercising Better a short jog than strength training with weights Keep the intensity of the exercise low What is the Train-Low-Compete-High-Method? The train-low-compete-high method is a trend that is popular with endurance athletes, e.g. B. marathon runners, is very common. Usually, you train with a poor carbohydrate store. Bread, pasta, etc. are then taboo. Intensive training units and competitions, on the other hand, are contested with a full memory. This is primarily intended to stimulate and train fat metabolism and mitochondria formation (mitochondria are also called the power plants of cells). Does training on an empty stomach prevent muscle building? Another point made by critics is that training on an empty stomach prevents or promotes muscle loss. The thesis is that the body gets the energy it needs from breaking down muscle proteins. That is only partly true. The body stores sugar as glycogen in the liver and muscles and draws the necessary energy from it during exercise. Only when this glycogen cushion is exhausted would the body begin to gain the energy from muscle breakdown. This is usually not the case. Because then the body would be so weakened that the training session would have to be stopped. If very lean people want to build muscle, it is not advisable to skip meals before exercising. You should rather pay attention to an increased calorie intake in order to “feed” the muscles. DISPLAY Vegan protein | PEANUT BUTTER BANANA ✔️ Vegetable protein powder ✔️ American classic ✔️ Well-tolerated raw material mixture Proper nutrition after exercise A post-workout snack should always be included, regardless of whether the goal is weight loss or muscle gain. After exercise, the body’s energy stores need to be replenished. So he can recover and build new muscle tissue. Therefore, the glycogen store in the muscles in particular needs the right nutrients in order to regenerate. Protein and carbohydrate rich food prevents protein breakdown in the muscles. Recommended foods include: Potatoes rice Eggs fish flesh low fat quark Protein shakes Conclusion: There is nothing against a relaxed run on an empty stomach, as long as you pay attention to sufficient energy supply after the workout and keep the intensity of the training low.
How does altitude training work? “From an altitude of around 2000 to 2500 meters, the air pressure is lower. As a result, the partial pressure of oxygen in the body decreases and the concentration of oxygen in the blood is reduced, ”the sports doctor explains to FITBOOK. The body tries to counteract these – actually negative – framework conditions with several adaptation mechanisms. If there is a lack of oxygen in the blood, the kidneys produce more erythropoietin (better known as EPO) and, as a result, more hemoglobin and red blood cells (erythrocytes). Together with better blood flow to the muscles, these mechanisms ensure that the oxygen transport in the blood improves. When does the effect start and how long does it last? The difference to prohibited doping (taking EPO tablets, autologous blood doping) with regard to competitions: In the mountains, the effect of natural adaptation to oxygen shortages lasts for a comparatively short time. The altitude training expert puts it at several weeks. According to Stephan Pramsohler, quite a lot of training is necessary for the effect of the improved oxygen transport to occur at all. At least 15 hours of training over a period of three weeks are considered a minimum so that the body produces enough red blood cells to noticeably improve endurance performance, according to the expert. Does every athlete benefit from altitude training? Another issue is adjustment difficulties in altitude training: In high mountains, the body has to work much harder in order to be able to achieve the same performance as in lowlands (hence the faster breathing and the increased pulse). Many athletes would therefore report that they feel weak and inefficient. An evaluation of several studies has shown that there is something to this feeling . The researchers’ conclusion: Yes, the performance during endurance training in the mountains decreases – and even minimally from an altitude of 600 to 800 meters! From 1000 meters, losses of two to four percent are to be expected, and from 2000 meters of at least four percent. But how does this negative impact fit together with the hoped-for increase in performance? “Less effective than assumed” Sports scientist Stephan Pramsohler does not see the current study situation on altitude training as particularly convincing – at least when it comes to increasing performance for athletes: “Physiologically advantageous adjustments to oxygen transport take place, but at the same time the athletes are not able to achieve the maximum intensity retrieve during training. These two effects seem to neutralize each other, which is why the bottom line is that the method is less effective than assumed a few years ago. ” Hypoxia training in the gym In order to benefit from the positive effects of high-altitude training, you no longer have to set off for the high mountains. In the meantime, training is offered in most large cities when there is insufficient oxygen (technical term: hypoxia training). In this case, nitrogen is supplied in a targeted manner in sealed rooms, which reduces the percentage of oxygen and the adjustments described above take place in the oxygen transport. Certain hypoxia masks also operate according to the same principle. By the way, if you mainly do strength training, you shouldn’t wear it . Hobby climbers should of course acclimate themselves Such training should prepare the body at home for the increased stress on demanding mountain tours. This not only makes you fitter when hiking, but above all reduces the risk of dangerous altitude sickness. Because: Adequate physical preparation and acclimatization, as is usually done by professional alpinists, is often neglected by hobby mountaineers. This not only affects your fitness, but also increases the risk of the dreaded altitude sickness. And in the worst case it can even be fatal.
Celebrity trainer Jörn Giersberg knows his way around when it comes to building muscle and losing weight. What is the opinion of the sports scientist on the subject of “weight training and still vegan”? Is it even possible to strive for more muscle mass with a plant-based diet or should veganism be seen as a trend? Jörn Giersberg: “Vegan muscle building is possible, but not optimal. Without meat there cannot be a complete amino acid balance. It makes sense to use different sources of amino acids (proteins). The combination of animal and vegetable sources is particularly essential. If you leave out one or the other side, you deprive yourself of an important part of the amino acid spectrum. “ DISPLAY Exactly. Animal products also have a higher biological value. This means that the amount of protein ingested is converted more effectively into the body’s own structures. The value for whole eggs is 100. Vegetable proteins, on the other hand, have a maximum value of approx. 70. So you would have to eat more to get the same amount of available protein. Obtaining this amount from natural foods makes the diet more demanding. What are the advantages or disadvantages of a meat diet? “There are never pure advantages to a one-dimensional diet and veganism is one-sided in my opinion. It is true that less fat, uric acid and cholesterol are absorbed through the plant-based diet. For example, cholesterol is needed for hormone production. There are, however, disadvantages! Due to the lower biological value of the plant-based diet, more must be eaten in order to cover the protein balance. Why is that a problem? Because this makes reaching for supplements more likely. Unfortunately, people think that they are doing themselves something good if they eat tons of powder just because protein and vitamins are mentioned. Incidentally, this does not only apply to vegan products! It’s really crazy how radiation the people are from the industry and its advertising claims. Diet supplements cannot be the solution! People can’t tell me that veganism is so healthy – and then I see them eating lots of chemistry. “ Is veganism more of a trend in weight training or is there more to it? “There are always examples of successful implementation in sport. Years ago I met Bill Pearl, a very famous bodybuilder who also ate a plant-based diet and was successful with it even before Schwarzenegger. For the broad mass of the population, however, this is not an issue. From my point of view it is and will remain a trend. It will certainly be more. People are increasingly turning to herbal products. Food is also changing and improving. However, I do not believe that animal nutrition can be replaced by this. DISPLAY In my experience, extremes never last – at least not for the masses. There are always people who rigorously follow certain diets. Few of them, however, want to limit themselves permanently in life or worry about food. For ecological and ethical reasons, veganism naturally makes sense. Nevertheless, animal nutrition is of great importance for our health, which cannot simply be brushed off the table. I am definitely in favor of not consuming meat as often and not fattening it up, but not doing it completely is not a solution either. “
With over 40 the train left for a great body? Are you kidding me? Are you serious when you say that! Many men have established their jobs at this age, have a high standard of living and do not feel at all like over 40. But the body often does not fit the youthful mind. FITBOOK tells you how you can still get a top body – if you keep these 7 points in mind. Dream body over 40 – the new male status symbol The dream body with over 40 is the ultimate proof of youthfulness and fitness among men. While a sleek sports car or a Harley with a leather jacket used to help to visually rejuvenate after past mid-life, men are now increasingly relying on their bodies. And let’s be honest: At the latest when the sporty vehicle is in the garage and the expensive clothes are back in the closet, the physical condition reveals itself. So why invest your money in expensive status symbols when you can turn your own body into a desirable object? Especially since it is one of the areas in which we have the greatest influence. Here we reveal what you need to do for the dream body over 40. 7-point plan brings men over 40 to their dream body faster The good news: Even at over 40, men can still get the body they have only dreamed of. The bad news: You can’t buy the body, unfortunately you have to work (hard) for it. But you can be all the more proud of the result afterwards. For the dream body over 40, the following seven tips can help: Point 1: Find your source of motivation “Nothing works without will” – this saying applies particularly to physical change. Unfortunately, strong will is a matter of type. In other words: While it is easy for some to take on something and then follow through with it, others always find an excuse why they deviate from their goals. Probably men with an iron will already have their bodies under control – if not the top body that others dream of. But how do you develop a strong will? Even if it is not a nice occasion, many people are motivated by an insult – for example after an unwanted separation from their partner. Health problems that can only be resolved through a change in life can be a further source of motivation. But once you get into your 40s, you can ask yourself the following questions: Am I satisfied with my body? If not: why don’t I change it? Because if not now, then when? It’s entirely up to you! Another important motivator: the elasticity of the skin decreases with age. The later you start “shaping” your body, the more difficult it becomes for the skin to adapt to the new body. Especially if you have lost a lot of weight, the skin can remain slack. This can be corrected surgically, but it costs money and leaves scars. So if you want to start the second half of your life with a fit and slim body, you should start right away. Self-motivation – a constant topic While the will is usually at the beginning, self-motivation is a constant theme. After a strenuous day at work, you often only want peace and relaxation or a sociable evening with friends. Unfortunately, neither of these leads to the dream body. A tip: if you haven’t discovered it yet, use exercise as an outlet for stress, anger and pressure. This is also recommended by boxing coach Christoph Teege . Very important: You have to keep in mind that sporting activities are the best for your health and your body. The more you exercise, the more calories you burn, the better you relieve stress and the more relaxed and confident you will become. Because every single sport unit not only increases your well-being, but also your self-esteem. No matter how bad you feel, after an hour of exercise, you will feel better. You have to keep reminding yourself of this when faced with the question: couch or gym? For the dream body over 40, you know the answer. Point 2: go to a doctor Are you determined to get your body under control and shape it according to your ideas? Very well, next please go to your family doctor, because unfortunately many men are still real doctor grouches. No wonder that the German Society for Men and Health eV regularly reminds you to go to preventive care at least once a year. According to a study from 2018, only every second man in Germany does this. Get the testosterone level tested Especially if you want to really get started with sport now, you should clarify with your doctor whether your cardiovascular system is healthy and your joints would do everything without complaint. Testosterone is a particular issue for men over 40. The male sex hormone not only ensures potency, but also mental health and physical vitality. Production slowly declines from the age of 30, and men between 40 and 50 in particular can develop a deficiency. A general practitioner or urologist can measure testosterone levels and, if necessary, prescribe a substitution to bring the level to normal. This has a positive effect on your performance potential and ultimately also helps you to fulfill your dream of having a dream body over 40. There are also natural ways to increase testosterone – learn how here . By the way: Have your vitamin and mineral levels as well as your thyroid checked. A deficiency in B vitamins and iron can lead to decreased performance, as can a malfunction of the thyroid gland. At the same time, however, there is no point in resorting to multivitamin supplements at random – why, explains nutritionist Prof. Dr. Interview with Helmut Heseker: Vitamin pills only produce “expensive urine” . Point 3: Diet is the alpha and omega for the dream body Nutrition is the be-all and end-all on the way to your dream body, not only when you are over 40. Unfortunately, this is also a very complex topic, after all, it has a lot to do with quality of life and enjoyment. An after-work beer, a glass of wine to relax, nibbles and sweets as a stress killer or a generous dinner after work – many things that are bad for a beautiful body are part of daily rituals. That is why it is particularly hard to change your own diet or to completely forego small sins. You should consider the following tips: 1. Change your diet in such a way that you can keep it up permanently. If you are not a person of absolute consistency, allow yourself unhealthy exceptions, but try to make them as infrequent as possible. Many athletes speak of a “ Cheat Day ”, a day a week on which sweet and greasy sins are also allowed. That’s okay if you eat (very) healthy food for the remaining six days of the week. 2. Avoid soft drinks and juices, as both contain large amounts of sugar and are fattening foods (with the exception of the light versions). Instead of juices, eat fruit (and don’t overdo that, either). An apple is more filling and has more healthy ingredients than a glass of apple juice. 3. Little sugar and sweets: In the meantime, many studies have shown that not fat, but industrial sugar is the main cause of obesity and type 2 diabetes. Sugar causes insulin production in the body to shoot up as soon as we eat something sweet. This in turn inhibits fat metabolism. So if you nibble constantly, you won’t get rid of your fat deposits, but will push your insulin up – and continue to gain weight. How do you overcome your cravings for sweets? Very easily! Every time you feel like a sweet tooth, you reach for fruit: an apple , a pear or grapes contain fructose, but they also contain a lot of water, vitamins and fiber, making them more filling than sweets. Alternatively: In a pinch, you can snack on a few pieces of dark chocolate (with at least 80 percent cocoa content). It is low in sugar and quickly filling thanks to its high (but not unhealthy) fat content. 4. No white flour products: In addition to sweets, white flour products are also problematic, as they also extremely boost insulin production. That is why you should use whole grain products and avoid sweet and salty pastries of any kind as often as you can. 5. No more alcohol: As difficult as it is to go without a glass of wine or beer, it is worth it. You save calories and don’t get hungry afterwards (which triggers an even worse calorie sin!). Also, don’t forget: alcohol is a toxin that is particularly harmful to your liver and brain. In addition, through (regular) alcohol consumption you can easily lose control of your diet and the necessary discipline during training. For a dream body over 40 men should break with alcohol, willy-nilly – or at least only drink it on special occasions. 6. Don’t eat too much! If you want to lose weight, there is one simple rule you should follow: you need to create a calorie deficit. In plain English, this means consuming fewer calories than you burn in everyday life. You have two levers here: exercise and, more importantly, diet. The more you move, the more you can eat too. But be careful: modern day-to-day work in the office is very sedentary. Even if you exercise an hour a day and spend most of the rest sitting down, don’t overdo it with your calorie intake. One of the most difficult tasks is to eat enough but not too much, not to go hungry, but at the same time lose weight or keep your weight off. Try to eat slowly as the satiety signal takes about 15 minutes from the stomach to the brain. Eat too fast, consume more calories than your body needs. 7. “Eat like an emperor in the morning, like a king at lunchtime and like a beggar in the evening”: This old saying is actually a good guideline for the ideal proportion of meals. You should always pay attention to a healthy composition: sufficient protein, few carbohydrates , preferably vegetable fats and oils. Salad and vegetables should be included in your meals as often as possible because they are bulky and low in calories. So the stomach is filled quickly. In addition: sometimes avoiding a meal. Longer fasts within one day help to keep the insulin level in the body low for a longer period of time – this activates the fat metabolism. 8. “Does this go with my dream of a toned body?” This question will help you make the right food choices. For example, you will automatically reach for healthy foods after a workout that provide you with important nutrients for building muscle instead of relying on empty calories . Point 4: move, move, move! In addition to diet, exercise is the second major factor influencing your body. And there is only one rule here: move as much as you can. Align your everyday life so that you can move as much as possible. 1. You need a bike: A car or public transport is convenient, but of course you burn zero calories. Therefore, the bicycle should become your primary means of transportation. Especially in the morning on the way to work, you can use it to boost your metabolism and burn parts of your breakfast right away. 2. Climbing stairs: Make it your ritual to pick up your legs instead of using the elevator or escalator. 3. Lunch stroll : If possible, take a walk after every lunch before going back to your desk. This is not only good for the body, it also clears the mind. 4. Exercise several times a week: This is where hard work comes in. For a dream body you have to train. Train hard. You should really work out at least three days a week. According to studies, it is better to train more often and for a shorter time than rarely and for a long time. So it’s better to do one hour five times a week than 1.5 hours three times a week. The more you exercise, the more you should be careful not to use the same muscles on two consecutive days. An example of how to do it right: Day 1 – Chest, Triceps and Shoulders / Day 2 – Back, Biceps and Abs / Day 3 – Legs and Butt / Day 4 – Recovery. 5. Pay attention to variety: One of the main reasons why many fail on a dream body, not just over 40, is that they move too one-sided. They only do the same exercises in the gym, they always run the same distance at the same pace or swim their laps every week in the same swimming style. The art of training is to challenge the body as varied as possible so that the muscles do not get used to the workout and stagnate as they grow. In addition, the body is shaped evenly. If you find it difficult to break your routines, you should invest in a personal trainer who regularly revises the training plan and integrates new exercises. You can also achieve variety by combining different types of training: 1 x per week running, 1 x per week swimming, 1 x per week high-intensity training (HIT) in the gym, 1 x per week Crossfit . 6. Make a plan: by entering your training days firmly in the calendar, they become binding and you keep track of your training units. It also helps to keep a training diary. So don’t forget which exercise you are lifting which weight, and you can better document your progress on the way to your dream body with over 40. 7. Working out: If you want to change your body, you should always go to the limit . While light training impulses are enough for untrained people to stimulate the muscles to grow, it becomes more and more difficult later. Therefore, you should slowly but steadily increase your weight and always push yourself to the limit. But not beyond that, otherwise there is a risk of serious injuries. You would then have to pause training, which would be counterproductive. So feel your way to the limits of your body without harming it. 8. Alone, with a partner or in a group: For many, the training is also a little break in everyday life that they would like to spend alone. But there are people who prefer to train with a training partner, a trainer or in a group. This has many advantages: You can motivate yourself better and you will be corrected in the event of incorrect movements. It can also be more fun to pursue a common goal with others. Point 5: Be consistent and persevere Even if you diligently observe all of the previous points, you will still fail on the way to your dream body over 40 if you are not consistent enough and have no stamina. A birthday party here, a business lunch there or just not in the mood for sports after work. If you skip training too often and indulge in too many small “nutritional sins”, you will miss your goal. It helps if you make training a fixed, irrefutable ritual. Always in the morning before work or in the evening after, the main thing is that there is no good reason not to do it. Point 6: Do not make false illusions “What should my dream body actually look like?” That is the question that you should ask yourself – without becoming unrealistic. If you sit in an office from morning to evening, you have the worst possible conditions to look like a personal trainer in the gym. If you’ve never enjoyed exercising or exercising regularly, it’ll also be harder to build muscle, compared to someone who’s been in the gym for ten years. And you mustn’t forget: Many muscle-bound men in the gym help with illegal means or questionable dietary supplements. In addition, some of them follow strict diets that are harmful to their health and are not practicable for most people. So just focus on your body and its possibilities. Try to get the most out of yourself without chasing false illusions. Some people just find it very difficult to get six pack abs because their bodies tend to “belly fat”. For you that means: train extra hard. But that can put a lot of pressure on motivation. Then concentrate on your strengths: chest , shoulders, back, arms or legs – depending on where you notice that your body appeals particularly well. In the end, the genetic prerequisites also determine how far your body can be shaped according to your ideal. There is no point in constantly fighting against your investments. Instead, accept your natural limits and make the most of them. The dream body over 40 is in the end a very individual ideal and does not always have to look the same. Point 7: Don’t lose the fun and reward yourself The dream body with over 40 is a tedious project for men. Depending on your initial situation (whether you are very overweight, underweight or an average body), the project will take several months or even years. You can’t do that if you just have to torment and force and overcome yourself. You should find fun in exercising and living a healthy lifestyle. Enjoy your successes and treat yourself to new clothes or a trip. And even if things are not going so well with training, motivation and a balanced diet: Don’t give up, keep your dream body goal in mind and just do better the next day. Your body will thank you, because you are not only making it beautiful, but above all, you are making it fit for the second half of your life.
Anyone who wants to get going in the morning or overcome an afternoon low is sure to grab a cup. But also many athletes swear by coffee, more precisely by caffeine, in order to be particularly efficient. How and when exactly should you drink it – and whether the routine is really worth it? FITBOOK spoke to experts. Coffee has long since left its bad reputation of the past. If you don’t drink it in excess, it should even counteract various diseases and support the heart function. In the short term, many fans attest him to improve reaction time, attention and logical thinking. This makes coffee and the caffeine it contains a big issue in sports circles. And in fact, medical journalist Sven-David Müller confirms certain advantages for sport in an interview with FITBOOK: Caffeine is said to increase muscle strength and improve concentration. To increase performance, caffeine is particularly suitable for endurance sports, as well as for weightlifting and even for brain sports such as chess or shooting. Sounds like doping – but it’s not (yet). “However, caffeine is monitored by WADA because abuse in competitive and high-performance sports cannot be ruled out,” explains expert Müller. The inclusion of caffeine the nervous system and thus the production is stimulated by neurotransmitters. It takes about 30 to 45 minutes for the active ingredient to fully develop; Sven-David Müller therefore recommends drinking coffee about half an hour before the required performance. Whether you like it black or with (vegan) milk is irrelevant for the physical reaction. However, a large, frothy latte macchiato could be a little heavier in the stomach than a short espresso. Study confirmed the effect of coffee before exercise So caffeine works quickly and in a targeted manner. And the fact that coffee is supposed to increase body temperature and thus improve fat burning is an argument for many people to include it in diets. Coffee also contains polyphenols, which are said to have a positive effect on health. Apparently there is no danger of getting used to the energy-boosting effect. This is scientifically proven. A group of Brazilian and British researchers investigated whether – and, if so, how – caffeine, taken immediately before a workout, affects the performance of endurance athletes. 40 male professional cyclists took part in the study , which is documented in ” The National Library of Medicine “, the world’s largest medical library. They were divided into a group that drank less than one coffee a day on average, a second group that took two cups, and a third group that had a cup more than three times a day. All test subjects were monitored by the scientists during training units on the ergometer. In individual phases of the study, they were given caffeine tablets with the strength of four cups of coffee in groups, in another phase they were given a placebo and in another phase nothing to take. The result: The men under the influence of caffeine were on average 3.3 percent and the placebo group about 2.2 percent faster than those who were on the road without any energy boosters. Don’t overestimate the effect of coffee before exercise! Felix Klemme is a qualified sports scientist and personal coach. He knows exactly what influence coffee has on the body’s functions: It increases the heart and respiratory rate, the energy expenditure and thus, allegedly, fat burning. “This is because caffeine affects the adrenal cortex and triggers stress hormones,” explains the expert in an interview with FITBOOK. But that is actually not a desirable effect. Because: Klemme reminds us that exercise alone puts the body in a kind of stressful state. “And most people have too much stress anyway. And drink too much coffee! ”He also likes to drink it himself: because of the taste – not because he hopes it will improve performance. In the end, it is up to you whether you take this as an example or rely on the (minor) caffeine effect.