Protein Shakes (1)

EAA or BCAA: Which is better for you and your training?

A protein-rich and balanced diet is the key to getting the most out of your workout. Animal protein in particular contains many essential amino acids that your body needs for protein biosynthesis. However, in the hectic everyday life it is often difficult for us to pay attention to the right nutrition. In this case, you can easily fall back on EAAs or BCAAs to compensate for your nutritional deficiencies and supply yourself with the essential amino acids.  Read on now and learn,

The Basics: Why EAA and BCAA are indispensable for your training

EAA and BCAA are both complexes of essential amino acidswhich our body cannot produce itself. In total, humans need eight essential amino acids. They are mainly found in animal, but also in vegetable protein-rich foods and must be must be ingested with food. In addition to the essential amino acids, the semi-essential amino acids that the body can form itself are also important.

If the organism lacks certain amino acids over a longer period of time, deficiency symptoms such as muscle weakness 1 may develop. The same can happen if you exercise too intensively with insufficient nutrition. With the sufficient supply of essential amino acids you can compensate for such nutritional deficiencies.

EAAs: The essential amino acids for your body

EAAs (Essential Amino Acids) consist of eight essential amino acids that the human body cannot produce itself. For this reason, we must take these essential protein building blocks through protein-rich food or as a dietary supplement.  In EAAs are all eight essential amino acids contain

  • Valine
  • Leucine
  • Isoleucine
  • Lysine
  • Methionine
  • Phenylalanine
  • Tryptophan
  • Threonine
The essential amino acids are needed to build proteins in the body and are Part of our muscle tissue. Therefore, many athletes rely on the intake of EAAs. If there is a deficiency of essential amino acids over a longer period of time, e.g. as a result of an unbalanced or low-protein diet, this can affect the body and promote muscle weakness, among other things.2

BCAAs: How it supports your body and muscles

BCAAs (Branched-chain Amino Acids) are branched-chain amino acids. They consist of three of the essential amino acidswhich are also contained in EAAs:

  • Valine
  • Leucine
  • Isoleucine
The special thing about BCAAs is that the three amino acids valine, leucine and isoleucine are metabolized directly in the muscles and not in the liver. This is why they are so popular as dietary supplements among athletes.

EAAs vs. BCAAs: Which amino acids deliver the better results?

Which of the two amino acid complexes performs best cannot be answered unequivocally at the moment, because there are good reasons for taking EAA and BCAA, which we now reveal to you:

Strength or endurance workout: What do you need for which workout?

You are active in strength or endurance sports and wonder whether you should better take EAAs or BCAAs? In weight training we recommend the intake of EAAsbecause this complex contains all eight essential amino acids. At Endurance sports or cardio training it may be sufficient if you rely on the amino acids contained in BCAAs contained in amino acids. However, this recommendation is not set in stone. Just try out what you think suits you best.

How your diet can influence the choice between BCAAs and EAAs

As an athlete, you certainly pay attention to the right amino acids in your diet. Nevertheless, the supply of BCAAs can be useful for you - especially if you train intensively. The situation is somewhat different if your intake of essential amino acids is too low, e.g. as part of an unbalanced diet with little protein or during a diet. In this case, EAAs can be better for you, because they contain all eight essential amino acids that your body needs.

From beginner to advanced: Which amino acids suit your training level?

You are beginner or do you do moderate sports? If you eat a protein-rich and balanced diet, you probably consume enough essential amino acids with your food and can benefit additionally from a BCAA-intake. If you are one of the advanced or competitive athletes and train intensively, you may have a slightly increased need for amino acids. Here you may benefit from EAA supplementation with the eight essential amino acids may be can be useful for you. With this you are on the safe side to supply your body with the essential protein building blocks.

BCAAs or EAAs: This is the subject of debate among experts

The experts are not quite agreed on whether BCAAs or EAAs are better. While mainly BCAAs have been "on everyone's lips" among athletes so far, a trend shift towards EAAs can currently be observed among many of them. Some experts assume that the supplied amino acid composition should be similar to the body's own. With the supply of BCAAs, which contains three of the eight essential amino acids, this endogenous balance could possibly shift. However, BCAA supplementation may be advisable and provide important protein building blocks, for example, if you are currently on a hypercaloric low-protein diet.

Take the test: Which amino acids help you achieve your goals?

You want to know whether taking EAAs or BCAAs is better for you? These two test options can bring you clarity:

Track your progress: measuring success when choosing BCAAs and EAAs

By trying and comparing the two amino acid complexes, you can easily test which one suits you and your training goals best. Supplement BCAAs and EAAs under the same conditions over a set period of time and you'll quickly see which product brings you closest to your goals.

How useful are lab tests to find the optimal amino acid blend?

Meanwhile, many laboratories offer a blood test (aminogram) to order on the Internet. You receive a test kit with which you take a small blood sample from your finger and send it to the laboratory. The analysis shows you how high the concentration of amino acids is in your blood. This way you can find out whether BCAA or EAA supplementation is better for you. Alternatively, you can have the aminogram performed by specialized doctors or in testing centers as a private service. Note, however, that this is a costly affair.

Can BCAAs and EAAs be combined?

Some athletes take EAAs and BCAAs in combination. If you decide to do so, you should take EAAs on non-training days and BCAAs immediately before or after your workout.

More articles on the topic

Sources:

1 Christian Löser, Jann Arends: malnutrition and undernutrition clinic - modern therapeutic strategies - budget relevance ; 81 tables. 1st ed. Stuttgart 2011, ISBN 978-3-13-154101-7.

2 Christian Löser, Jann Arends: Malnutrition and undernutrition clinic - modern therapeutic strategies - budget relevance ; 81 tables.. 1st ed. Stuttgart 2011, ISBN 978-3-13-154101-7.

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Mass Phase and Definition Phase: Our Guide to Your Success

Are you a real gym freak and love to tone your muscles in the gym or at home? As you already know, you can build build up muscles in the mass phase and visibly define your "muscles definition phase visibly define. So that you in both phases more successes achieve in both phases, we have for you the best nutrition and training tips together!

Read on now and inform yourself,

How to succeed in the mass and definition phase: The basics

So that you in training build muscle and mass you should consider the following basics:

  • Take in more calories than you consumebecause more mass you can only achieve with a calorie surplus.
  • Make sure you eat a diet rich in proteinso that your muscles can grow. About 2 grams of protein per kilogram of body weight per day is recommended.
  • Focus on effective basic exercises like squats, deadlifts or bench presses.
  • Train with high weights and few repetitions.
In the Definition phase is about visibly defining your hard-earned muscles:
  • Reduce your calorie intaketo lose body fat.
  • Eat a diet rich in proteinbecause protein is good for your muscles and satiates.
  • Do cardio training after your strength training, to melt your fat reserves and define your muscles.
  • Train with less weight and more repetitions than in the mass phase. However, pay attention to a very high training intensity, so that you burn more fat on the one hand and protect your muscles from degradation on the other.

Success factor nutrient supply: The right nutrition for your mass and definition phase

A successful bodybuilding program requires a Targeted nutrition and specific trainingbecause one is not possible without the other! In the following you will learn how you should eat in the mass and definition phase: In the mass phase applies: 

  • Offer your body a calorie surplus - but in moderation. For this purpose take daily 300 to 500 calories more than you consume. You can find corresponding calculation bases on the Internet.
  • Make sure you eat a balanced diet that consists of about 50 percent of long-chain carbohydrates (e.g. potatoes (e.g., potatoes, brown rice, oatmeal, whole-grain bread), 30 percent protein (e.g. poultry, fish, eggs, dairy products) and 20 percent good fats (e.g., avocado, olive oil, walnuts, salmon, flaxseed).
In the definition phase applies:
  • Reduce your calorie intake. However, you should not eat too little, otherwise you risk losing the muscles that you have worked so hard to build. Recommended is a deficit of 300 to 500 calories a day..
  • In the definition phase you should eat a lot of protein from high-quality sources (chicken, beef, eggs, fish, dairy products), fewer carbohydrates and good fats.

Classic or unusual: The best tips for your successful mass phase

In the mass phase you must classically eat more calories than you consumeby Increased carbohydrates you consume. The focus during training is on complex basic exercises like squats, bench presses and deadlifts. To make your muscles grow (hypertrophy), you can use during training 8 to 12 repetitions with 3 to 4 sets per exercise perform. Lifting the weights should be done quickly, and lowering them should be done in a controlled and slow manner.  So that you still faster success in the mass phase we have for you innovative tips compiled: 

  • Limit the calorie surplus in timeYour bulking phase should last 3 to 9 months before you move on to the definition phase.
  • Perform High-Intensity Training (HIT)If you want to build a lot of muscle in a short period of time, you can perform a high-intensity workout to maximize the use of your muscles. Perform one set per muscle until complete exhaustion. The high intensity workout should last about 45 minutes in total and you can do it 2 to 4 times a week.
  • Try super setsCombine two exercises and perform one set each with multiple repetitions until you switch to the second exercise. After a total of six single sets, you can switch to the next superset.
  • Do a full body workout againContrary to what you might think, a full body workout is not just for beginners. It can get you further in the mass phase, because your body releases more growth hormones during this workout than during a split workout.
  • Try creatine and beta-alanine: Many athletes swear by these two nutrients: creatine increases physical performance during high-speed strength training in the context of short-term intense physical activity in adults, provided that 3 to 5 grams are taken daily. If your body weight is around/about 100 kg, you can also take more creatine. Beta-alanine is an amino acid whose intake can also be useful for you. Remember that you should take beta-alanine daily to maintain a continuous level in your body.

A different definition phase: Can you achieve success faster with unconventional approaches?

In the definition phase, the focus is on burning fat so that your strong muscles become more visible and defined. For this it is classically recommended to Limit calorie intake, extensive cardio workouts and work out with the More repetitions to train to define the muscles.  Surely also help you these unusual tips in the definition phase, in order to record faster successes: 

  • Try cold and heat: Sports always result in torn muscle fibers or, if overused, sore muscles. You can prevent this with a cold application, e.g. in the form of a cold shower after training. If the muscle soreness has nevertheless "bitten" once, we recommend heat to accelerate the recovery of your body.
  • Put in an EMS training sessionHave you tried EMS as a supportive workout? It can help you boost fat loss, push muscle gain and increase maximum strength.
  • Practice yoga or Pilates: Both yoga and Pilates can help you train your flexibility and improve your body awareness to prevent injuries.

Success tips for both phases: How to reach your goals faster

No matter whether you are in the mass or definition phase. with these 5 tips you will reach your goals even faster: 
  1. Intermittent Fasting: Have you heard of intermittent fasting? In this special diet, you simply skip the early or late meal and fast for 16 hours a day. Intermittent fasting can help you reduce your body fat percentage during the definition phase. It is also believed that this diet can increase testosterone levels.
  2. Carb cycling: With this nutrition method, you consume more carbohydrates on training days, while significantly reducing them on non-training days. Thus, you have a lot of energy available during your workout. During the non-training time, carb cycling promotes fat burning.
  3. Food AppsGo the smart way and set your nutrition goals like muscle building or fat loss in a food app. The apps show you which foods are ideal for you and even suggest suitable recipes. If you prefer to count calories, there are special apps that support you. This way, you always have your nutritionist in your pocket.
  4. Cryotherapy: In the "cold sauna", the body is briefly exposed to temperatures as low as -180 degrees to improve blood circulation and metabolism. This can support your fat loss in the definition phase.
  5. Sauna: A recent study suggests that regular sauna sessions can promote muscle growth because heat is thought to lead to increased formation of new muscle fibers and the muscles are better supplied with nutrients by increasing blood flow.1

Your questions about the mass phase and definition phase: We have the answers

Want to learn more about the mass and definition phase? We have compiled the most frequently asked questions and answers for you:

How can you create an individual nutrition and training plan for the mass and definition phase?

The creation of an individualized nutrition and training plan for your build-up and definition phase requires some background knowledge. If you don't feel like dealing with these topics in depth yourself, you can also ask a fitness and nutrition coach can advise you. This way you can make sure that you support your muscle building and definition phase in the best possible way!

What should you keep in mind when transitioning from the mass phase to the definition phase?

During the transition from the mass phase to the definition phase you have to reduce your calorie intake. To make this easier for you, you should create a create a nutrition plan and several smaller meals a day meals a day, but do not eat before the workout.

How can you measure and evaluate your progress?

In the Mass phase you can measure your progress with the scale. If your weight increases, you have most likely gained a lot of muscle mass. Another indicator is the hypertrophy repetition range during training. If you can continuously increase the repetitions, this indicates muscle growth.

In the Definition phase you can also check your progress with the scale, compare photos or with the tape measure Measure your proportions.

What typical mistakes should you avoid to effectively build muscle and lose body fat?

If you are in the mass phase If you are not progressing in the mass phase, it may be that you are eating too little, too many bad calories or your protein intake is not sufficient.

In the definition phase many people make the mistake of skipping meals or not eating enough. This is not a good idea, because with too extreme a diet your metabolism shuts down and builds up reserves. Please note that you should not reduce your body weight by more than 0.5 kg per week during the definition phase.

How long do the mass and definition phases last?

The Mass phase in weight training should between 3 and 9 months depending on the goals you have set for yourself. The definition phase follows immediately. We can not give you a time frame, because the duration of the duration of the definition phase depends on the accumulated body fat..

How do you stay motivated and focused on long-term goals during the mass and definition phase?

  • Set specific, measurable goalsSet specific goals for what you want to achieve, such as increasing the circumference of your upper arms by 4 cm or reducing your body fat percentage by 10 percent. Regularly reviewing your progress will ensure that you stay on the ball in the long run.
  • Schedule your goals realistically: Doubling your upper arm or leg circumference in 14 days is impossible. Set your goals realistically so that you stay motivated.
  • Schedule your workouts: Integrate your workout into your daily routine by putting fixed days of the week or times in your calendar - preferably with clock times.

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Sources:

1 2 Toro V, Siquier-Coll J, Bartolomé I. et al. Effects of Twelve Sessions of High-Temperature Sauna Baths on Body Composition in Healthy Young Men. International Journal of Environmental Research and Public Health (2021).

Woman training on barbell to burn muscle

How much fat can you burn without losing muscle?

Many bodybuilders and strength athletes probably ask themselves this very question. How much pure fat can I lose per week without affecting my muscles? Because one thing is quite clear, it takes quite a long time to build muscle and the worse it is when you do a "classic" diet and at the end of this are the excess kilos of fat gone, but also some of the hard-earned muscle.

The basis to answer this question is quite simple. We all know that you need a calorie surplus to build mass and muscle. Likewise, you need a calorie deficit to lose weight. But how high can this deficit actually be and are there other important factors that influence this and what number is actually realistic... 0.5kg / week, 1Kg / week, 2 Kg / week or is it not possible at all without losing muscle? 

That's really a lot of questions that come up, although you just wanted a simple answer 😉.

Even if the whole thing may sound crazy complicated now, it is not at all! There is even a guideline, which you can / should follow to determine the best way for you.

1. nothing works without calorie deficit!

In order to get into the diet mode at all, you need a calorie deficit, i.e. more energy must be consumed / burned than is supplied. Only then do we draw energy from our body's own energy depots = fat depots. Don't worry, because that's what our fat depots have always been there for. The body deliberately stores them for "bad times", when we were not lucky on the hunt and the lion or the mammoth was faster than us, or it is not the time for berries and nuts. Because the body needs energy even in this time to move, so that the brain continues to function and simply to ensure all the functions that our body provides.

2. if you want to be properly defined, you can not lose weight too fast!

There is a very interesting case study (*1) from 2014, which examined 2 natural bodybuilders in competition preparation. Type 1 lost weight the fastest, with 1% body weight loss per week, and Type 2 lost weight the slowest, with 0.5% body weight loss per week. From the study, it appears that Type 1, who lost the most weight the fastest, unfortunately also lost the most lean mass = muscle mass. For example, if type 1 and type 2 had 100kg body weight, type 1 lost 1% = 1kg per week and type 2 lost 0.5% = 0.5kg. What does this tell us now?

Say goodbye to the idea that you have to lose 1 or 2 kg per week. Because unfortunately it doesn't work like that. However, this study also refers to natural bodybuilders in competition preparation, who already have quite little body fat at this point. 

In our eyes, a better and also proven approach is to look at what amount of body fat is present in the first place.

3. rule of thumb, with which you are on the safe side!

In another study (*2) from 2004, which we prefer, it was looked at, depending on the fat mass, which an athlete possesses, which deficit may be produced, so that one does not lose lean mass = muscle mass? The result of this study shows that approx. 70 kcal / kg of body fat is the ideal value that you can be in deficit without attacking your muscle mass too much.

For example, if you have 10kg of body fat (regardless of what you weigh) then you may be 700 kcal per day in deficit. The beauty of this study is that nothing was glossed over or artificially optimized. For example, by eating a balanced and protein-rich diet, as well as the use of various supplements such as BCAA, EAA, creatine, etc., you can still slightly increase the Kcal to about 80 kcal / kg, with which you could still extend the deficit a little. This study represents the upper limit if you want to be 100% sure.

4. now what is realistic for me to lose weight based on this formula?

The important thing here is not only what you can lose per week, but also to reduce the "stroke rate" somewhat, the closer you get to your personal goal.

If your KFA = body fat percentage is above 15%, you should lose about 1% body weight per week. If your KFA is 10-15%, you should lose 0.7-0.8% body weight per week, and if your KFA is less than 8%, you should lose only 0.5% body weight per week to ensure that you maintain your muscles.

To find out what your body fat percentage is, you should certainly find a qualified trainer or nutritionist at your gym who can calculate or measure it for you pretty quickly. If this is too much effort for you, here is also a graphic that you can use to orient yourself to where your current body fat percentage is. As always, it is important to be honest with yourself! Because it helps neither you nor your goals if you lie to yourself or cheat something 😉

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Study Reprimand:

1 Kistler BM, Fitschen PJ, Ranadive SM, Fernhall B, Wilund KR. Case study: natural bodybuilding contest preparation. Int J Sport Nutr Exerc Metab. 2014 Dec;24(6):694-700. doi: 10.1123/ijsnem.2014-0016. Epub 2014 Jun 5. PMID: 24901578. https://pubmed. ncbi.nlm.nih.gov/24901578/

2 Schoenfeld BJ, Vigotsky A, Contreras B, Golden S, Alto A, Larson R, Winkelman N, Paoli A. Differential effects of attentional focus strategies during long-term resistance training. Eur J Sport Sci. 2018 Jun;18(5):705-712. doi: 10.1080/17461391.2018.1447020. Epub 2018 Mar 13. PMID: 29533715. https://pubmed.ncbi.nlm.nih.gov/29533715/

Determined athletic woman having gym training with kettle bell in a gym. Her friends are in the background.

Speed of repetitions really important in strength training?

Pretty much every athlete probably has the same goal, to get the most out of their workouts and maximize muscle growth. But what is the best way now when it comes to the speed of each repetition and does it make any significant difference at all?  

The beauty of this consideration is that we can actually only choose between 2 options. On the one hand we can do slow repetitions (Time under Intention) to maximize the time our muscle is under tension and on the other hand we can do the repetitions faster to have more total repetitions done at the end of the workout.

To get a clear picture here, we should first look at the study-based data. A meta-analysis (*2) (one study out of a large number of studies) by Brad Jon Schoenfeld shows that a range of 0.5 - 8 seconds is the ideal time for a repetition, which is still quite a large range. Unfortunately, what has not been taken into account in this study is the performance level of the athletes, as well as the execution of the repetition. So, how fast each part of the repetition was performed, that is, how the repetition is divided, has not been addressed. Whether a slow negative and a fast positive movement was made or a slow positive and a fast negative movement was made during the repetition or were both sequences even identical in time!?

Why are repetitions that are too slow not ideal?

This is due to the types of muscles we have = slow & fast muscle fibers. Fast muscle fibers can produce more growth compared to the slow muscle fibers. For this reason, it would already be smart to prioritize them. The disadvantage is that the fast muscle fibers are only addressed at very high loads, as is the case with strength training, and our body hardly uses them in everyday life, as there is often little reason to do so here.

Why are repetitions that are too fast not ideal?

Mind-Muscle-Connection = Mind-Muscle-Connection. Our muscles are connected to our brain via the central nervous system. This means that if a muscle is to be tensed, our brain must first send a signal to the corresponding muscle. So a connection is made. Many experienced athletes often speak here of the so-called muscle feeling. Another study (*2) refers exactly to this phenomenon of "just" moving the dumbbell upwards or concentrating on it and explicitly creating a tension. The result is amazing! The athletes who had properly concentrated on the exercising muscle during the execution could achieve a better muscle build-up!

In other words, if you do the exercise at a speed where the "mind-muscle connection" suffers, then you won't be able to get the maximum potential out of it. As a small guideline, anything less than 1-1.5 seconds is not optimal to get said "muscle feel" because that's the only way you can ensure your muscle is maximally stimulated and exercised. And that, after all, is what this is all about.

What's more, if you do a repetition too fast, in most cases the negative contraction is not controlled by you, but by gravity. This is also a factor why you could then build less muscle, since you are not doing all the work alone. So always remember that the negative execution is also concentrated and not too fast.

Conclusion - Not too slow - not too fast!

As is so often the case in weight training, it is important not to think in terms of right and wrong or black and white. If we now consider both studies in unison, we come to the conclusion that:

  1. the speed with which we perform a repetition is quite important.
  2. the speed should be neither too slow, nor too fast.
  3. it is equally important to pay attention to the negative contraction as well.
  4. the muscle-mind connection is often underestimated and is definitely very important.

 

All these factors determine how you should perform a repetition. If you would like us to give you a number, then we would say that depending on your performance level, a repetition period of 3-4 seconds is considered ideal.

More articles on the topic

Study Reprimand:

1 Schoenfeld BJ, Ogborn DI, Krieger JW. Effect of repetition duration during resistance training on muscle hypertrophy: a systematic review and meta-analysis. Sports Med. 2015 Apr;45(4):577-85. doi: 10.1007/s40279-015-0304-0. PMID: 25601394.https://pubmed.ncbi.nlm.nih.gov/25601394/

2 Schoenfeld BJ, Vigotsky A, Contreras B, Golden S, Alto A, Larson R, Winkelman N, Paoli A. Differential effects of attentional focus strategies during long-term resistance training. Eur J Sport Sci. 2018 Jun;18(5):705-712. doi: 10.1080/17461391.2018.1447020. Epub 2018 Mar 13. PMID: 29533715. https://pubmed.ncbi.nlm.nih.gov/29533715/

Woman measuring abdominal girth after sport and diet

Are extreme diets useful?

Surely everyone who has already gone through one or more diets or is planning to do so, knows this "phenomenon". You want to start a diet, but already know in advance that this project will be a really annoying and exhausting thing and, if you want to "do it right", will also drag on for a very long time.

So what do you do? Sure, you look for a shortcut to speed things up. And you are also offered a variety of options here, such as the PSMF diet (low carb diet with a very high calorie deficit, where the calorie intake comes exclusively from the intake of calories through low-fat protein sources) or the Philosophy diet, just to name a few. 

The promise behind it is pretty much always the same, namely: to lose as much fat as possible in a fairly short time and to keep the muscle loss = muscle catabolism as low as possible. So far, however, it sounds great, short time, lose a lot of fat, no muscle breakdown, that's exactly what 99% of all athletes or people who want to start a diet.  

Whether this makes sense or not depends on several other factors. For example, if you have a very high body fat percentage (KFA) or very high overweight and are also untrained, then such a diet (high protein intake + high calorie deficit) can show quite quickly visible success, as long as of course it is ensured that the body is still supplied with sufficient vitamins, fiber and minerals during this time. This supply can be in the form of fruits and vegetables (be careful with the fruit because of "hidden" carbohydrates in the form of fructose) or by taking supplements. However, a "small" disadvantage is often also in this group of people that the weight loss is too fast and the skin does not follow. The consequence of this is also often referred to as "skinny fat" = sagging skin after an extreme diet.

Even if all this does not sound bad now, there is a problem here, and this arises just for athletes who are usually not overweight, moreover, they are already trained and the main focus is to keep the previously gained muscle despite diet.  

But why is that?

The key word here is energy balance! Even if the whole thing is much more complex, it should be explained once quite simply. If we consider our body as a kind of system, then this system has energy stores / energy reserves = fat! In addition, it has energy consumers, such as the brain, digestion or our muscles. If we now consume food, this is nothing else than energy that enters the system. Because the consumers, like our muscles, now need energy to work, this energy must be supplied by food. If we had no fat / fat depots and ate too little, then there would be, among other things, failures of the consumers and we could also no longer regenerate, repair, do any work and thus build muscles. But since we have fat / fat cells, the energy needed for the consumers (muscles, etc.) can still be compensated by the energy that is in the fat cells.

 

However, if you now have a very high fat content, then the willingness of our body to use this energy from the fat is much higher than if it is not so high.

However, the lower your body fat percentage is / becomes, the less the body is willing to release this energy for example to build or regenerate muscles!

For this reason, if you have less body fat, it will also be harder for you to regenerate or lose fat than a comparative person who has the same calorie deficit but significantly more fat. Our body is quite "smart" here and before risking that other consumers (like the brain) suffer, it goes into "risk off" mode and rather curbs the energy supply to the muscles.

This is also the reason why you often can't train as hard in a diet when your body fat drops and a too high deficit prevails. Regeneration suffers, muscle damage is no longer properly repaired after a hard workout, your performance drops and muscles are degraded.

Conclusion.

If you have a very high body fat content, then of course you can try such a diet. However, if you are an ambitious athlete and you want to protect your muscles in a diet, then this is the wrong way! Because even if you may hardly believe it, losing fat is much easier than building muscle and certainly no one, at least no athlete, wants all the hard work to be undone in just a short time. So you should always make sure that the calorie deficit is not too large and instead let time work for you.

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woman eats low fat yogurt

Myth: Are low-fat products really healthy?

When it comes to a defined body, low-fat products are highly trendy and are making their way into the refrigerator of many fitness devotees. But how healthy are low-fat products really? And do they deliver what they promise? We've checked out the facts surrounding low-fat products and followed the trail for you to find out what the myths surrounding fat and its influence on an athletic and healthy body are all about.

What foods are considered low-fat options?

First things first: They really do exist - low-fat foods that also taste good. Ideally, they contain a good nutrient combination of plenty of protein and partly healthy carbohydrates, which have a positive effect on muscles and energy balance. The following foods are particularly low in fat:

  • Chicken or turkey breast
  • Veal
  • Cooked ham
  • Rice or also rice cakes
  • Protein
  • Oatmeal
  • Wholemeal bread
  • Low-fat curd cheese
  • White fish (e.g. cod)
  • Potatoes
  • Harz cheese
  • Whole wheat pasta
  • White beans
  • Peas
  • Lenses

Light products, reduced sugar and low fat: What the terms mean

In your search for healthier foods, you've probably come across terms like "light," "low-sugar" or "low-fat. But what do these terms actually mean and what are the differences between the various products? 

  • A product is considered "light" if it contains 30 percent less sugar, fat or calories than the original product.
  • Reduced-sugar products, on the other hand, "only" contain less sugar than conventional products, but are not necessarily lower in calories. Reduced-sugar products may contain a maximum of five grams of sugar per 100 grams, and only 2.5 grams per 100 grams for beverages. Caution is also advised when referring to "no added sugar," as this simply means that no sweetening substances with calories, such as honey or syrup, may be added. Calorie-free sweetening alternatives are permitted, however.
  • Low-fat products, on the other hand, contain less fat than conventional products - more precisely, no more than three grams of fat per 100 grams. In the case of liquid foods such as milk or yogurt, the figure is as low as 1.5 grams of fat per 100 grams.

Why low fat does not always mean healthy

For a long time, low-fat was the magic word in the nutrition world and was considered the royal road to an athletic body. In the meantime, however, numerous studies have shown that a low-fat diet is not necessarily the best choice. Because: not all fat is the same. There are healthy and unhealthy fats that have different effects on the body. Let's take a look at what science has to report on the topic of low-fat versus high-fat diets.

The conclusion of science: Low-fat diet is not always the best choice

There are a large number of studies and investigations on the subject of "low-fat diets", some of which come to surprising results. For example, the comprehensive PURE study astonished with the result that a low-fat diet with a fat content of less than 30 percent of energy intake has no life-prolonging effect. Another result of the study was that an increased risk of death was due to an excessively high intake ofcarbohydrates1. Criticism of this came from the German Nutrition Society (DGE). They accused the evaluation of the Prospective Urban Rural Epidemioloy (PURE) as premature headlines and doubted the results due to methodological weaknesses2.

Healthy fats vs. unhealthy fats: What your body needs

Fat is not always "evil" and unhealthy. Because there are different types of fat: On the one hand, unsaturated fatty acids, such as omega-3 fatty acids, which not only provide us with energy, but also promote the absorption of important nutrients and vitamins. They are found mainly in marine fish and in small amounts in some vegetable fats. On the other hand, there are saturated fatty acids. They are mainly found in animal products, such as meat, cheese and other dairy products, and should only be consumed in moderation. This is because excessive consumption of saturated fatty acids is associated with increasing the risk of cardiovascular disease3. Overall, fats play an important role in a balanced lifestyle - it is not a matter of completely eliminating fat from the diet, but rather choosing the right fats and consuming them in moderation.

Low-fat, but full of additives: A healthy alternative by no means

It sounds tempting at first: Low-fat foods promise a healthier alternative to their high-fat counterparts. But beware: not all low-fat products are actually healthier. After all, fat is known to be a flavor carrier, so low-fat products are often enriched with flavor enhancers and other artificial additives to improve their taste and compensate for the fat content. However, these additives can also have negative effects on health.

Light product or regular variant: How to recognize which is really healthier

Just because a product is labeled "light" or "reduced fat" doesn't necessarily mean it's actually healthier. Often these products contain more sugar or artificial additives to compensate for the loss of taste. To find out which version is actually healthier, it's worth taking a close look at the ingredient list and nutritional information. Compare the values of light products with those of the regular variant and pay particular attention to the sugar content and the additives contained. 

It is important to note that healthy eating depends not only on the amount of fat, but also on other factors such as nutrient density and quality of ingredients. Therefore, always prefer fresh, unprocessed foods and take a look at the ingredient lists of processed products to see what is really the healthier choice.

Nutritious and delicious: healthy alternatives to light products

In the future, you can leave light products to the left, because there are numerous alternatives to low-sugar and low-fat products that are not only more nutritious, but also taste better. In order to stick to a healthy diet in the long term, the focus should not be on doing without and leaving out. Instead, focus on eating high-quality nutrients like unsaturated fats, fiber and protein. Below, we'll introduce you to several healthy alternatives that will enrich your diet and contribute to a healthier lifestyle.

Focus on healthy fats and unsaturated fatty acids

Healthy fats are important for a balanced and nutritious diet. They provide energy and help the body absorb and process important vitamins. Healthy fats are found in many foods. Here are some tips on how to incorporate healthy fats into your diet:
  • Avocados: Avocados are an excellent source of healthy fats. They can be used as a spread or in salads and offer a creamy texture and delicious taste.
  • Nuts and seeds: Nuts and seeds such as almonds, walnuts, cashews, chia seeds and flax seeds are rich in unsaturated fatty acids and can be used as a snack or topping for muesli and yogurt.
  • Fish: Fatty fish species such as salmon, mackerel and tuna are an excellent source of omega-3 fatty acids, which have an anti-inflammatory effect4 and can reduce the risk of heart disease5.
  • Olive oil: Olive oil is rich in monounsaturated fatty acids and can be used for frying, baking and dressing.

Replace high-fat products with these low-fat alternatives

Fat is the number one flavor carrier, which is why high-fat foods are often the tastiest. Nevertheless, you should not always give them preference, because too much fat can lead to a higher risk of various diseases such as obesity, cardiovascular disease and diabetes. The good news is that there are naturally low-fat alternatives to many high-fat foods, aside from light products - here are a few everyday tips:

  • Instead of butter, try using cream cheese or avocado as a spread next time.
  • With dairy products, the supposed "light version" is allowed - here you can reach for low-fat alternatives such as yogurt and milk with 1.5 percent fat.
  • Instead of fatty meats like fatty ground beef or sausages, reach for lean protein sources like lean ground beef or filets of pork, beef, chicken or turkey.
  • Even when it comes to fish, it doesn't always have to be fatty species such as salmon. Put cod or haddock on the menu next time.
  • Replace fried side dishes such as French fries, fried potatoes or croquettes with baked or boiled alternatives such as baked or jacket potatoes.
  • You can snack low-fat with pretzel sticks or pretzels instead of salty nuts or potato chips.

As you can see, there are countless ways to make your everyday life naturally low-fat without having to resort to light products. And that doesn't have to be boring or tasteless - on the contrary - with the many delicious alternatives to high-fat products, you don't have to give up anything and can also eat a balanced and healthy diet.

More articles on the topic

Sources

1 Dehghan, M., Mente, A., Zhang, X., Swaminathan, S., Li, W., Mohan, V., ... & Mony, P. (2017). Associations of fats and carbohydrate intake with cardiovascular disease and mortality in 18 countries from five continents (PURE): a prospective cohort study. The Lancet, 390(10107), 2050-2062.

2 Richter, M., Egert, S., Watzl, B., & Lorkowski, S. (2018). The PURE disaster: premature headlines lead to unnecessary consumer and patient uncertainty. Current Nutritional Medicine, 43, 173 - 177.

3 Hooper, L., Martin, N., Jimoh, O. F., Kirk, C., Foster, E., & Abdelhamid, A. S. (2020). Reduction in saturated fat intake for cardiovascular disease. The Cochrane database of systematic reviews, 8(8), CD011737. https://doi.org/10.1002/14651858.CD011737.pub3

4 Reifen R./ Karlinsky A. et al.: Alpha-linolenic acid (ALA) is an anti-inflammatory agent in inflammatory bowel disease. In: J. Nutr. Biochem. 2015;26:1632-1640.

5 Skeaff CM, Miller J: Dietary fat and coronary heart disease: summary of evidence from prospective cohort and randomised controlled trials. Ann Nutr Metab 2009; 55: 173-201.

man uses blackroll against sore muscles

10 effective tips against muscle soreness after your workout

Are you a real fitness fan and do you push your body to the max in the gym or during other sports? Then you've probably experienced some muscle soreness that limits your mobility and is accompanied by pain, swelling and stiffness. We tell you the 10 best tips to prevent and relieve your discomfort from sore muscles - inform yourself now and learn,

The cause of sore muscles after your workout

You work out regularly and still you are plagued by aching muscles? Intense physical activity and overuse can cause tiny tears in the muscle fibers. These trigger an inflammatory reaction in the body in which water enters the muscle and causes it to swell. This causes pain and stiffness, which we call muscle soreness. As a rule, the symptoms appear within one to two days after exercise and can last for several days.

Bye-bye sore muscles: 10 effective tips for fast recovery

Have you been "bitten" by sore muscles again? A sore muscle is usually harmless, but you should consult your doctor if your sore muscle lasts longer than 10 days or if you have no explanation for your symptoms.

But you don't have to put up with "normal", harmless muscle soreness. The following effective tips can help you stimulate your body's regeneration processes and alleviate your discomfort:

1. give yourself a break: your muscles will thank you for it

Physical rest and relaxation relax your muscles and can improve the symptoms of your sore muscles. For example, treat yourself to a spa day and enjoy a warming full bath with rosemary, spruce needles or lavender. A visit to the spa or sauna or an intensive peeling to stimulate the blood circulation can also contribute to an effective relief of your sore muscles.

2. hot springs: Heat as a secret weapon against the muscle pain

In the case of severe muscle soreness, some sports physicians advise loosening the muscles with heat from the second day onwards. Whether you use a hot water bottle, a cherry pit cushion, a special ointment or a heat patch - these aids stimulate blood circulation and relax the cramped muscles.

3. foam roller instead of painkillers: this is how you relieve your muscle tension

You don't have to shoot cannons at sparrows when your muscles are sore: instead of taking painkillers, a fascia roller or foam roller can stimulate blood circulation in the skin and muscles and the removal of inflammatory substances, which can relieve your muscle tension. Instead of a fascia roller, you can also use a rolling pin or a water bottle.

When using the fascia roller to treat your sore muscles, you should proceed slowly and gently to avoid injury. Be careful not to roll over your joints. You can watch numerous video tutorials on the web that explain exactly how to use the fascia roller.

4. power food for the muscles: Supply your body with nutrients and proteins

When you exercise, your body excretes fluid and important nutrients such as sodium, calcium, zinc and magnesium through sweating. A balanced diet is therefore crucial for muscle recovery after exercise. The mineral magnesium, which is found in whole grains and dairy products, contributes to normal muscle function and is particularly important for athletes. 

If you want to support the muscle regeneration of your body in a natural way, you should eat more carbohydrates in combination with proteins in a 3:1 or 5:1 ratio after a strenuous workout. 

Sounds unusual, but it's worth a try: many sports freaks swear by drinking the brine from pickled cucumbers to reduce sore muscles and muscle cramps. The sour taste is said to help curb the activity of nerve cells.

5. why drinking enough is the key against sore muscles

Our muscles consist of up to 80 percent water - similar to the intervertebral disc tissue. If the "bad" muscle soreness has "bitten" you again after an intensive training session, you should drink plenty of water to support the healing of your muscles. We recommend drinking between 2.5 and 3 liters per day. This "water cure" supports you with many minerals and helps your body to flush out toxins and to supply the muscles with sufficient fluid. 

If you prefer to drink something with flavor, you can prepare a refreshing fruit spritzer, e.g. with apple or cherry juice - preferably in a 1:1 ratio with mineral water.

6. more movement, less pain: choose your activities carefully

It may sound unusual, but light exercise can help ease the discomfort of sore muscles, such as a nice walk in the fresh air or a yoga session. Moderate exercise stimulates blood circulation, allows important nutrients to be transported to damaged muscles , and supports the healing process so you can get back to your workout soon. 

7. cardio with a difference: regenerative training for fast muscle recovery

Exercise and regenerative cardio training are healthy - even if you have sore muscles! However, that doesn't mean you should go all out on the bike, cross trainer or treadmill. Opt for a light restorative cardio workout without a lot of effort to overcome your sore muscles. For example, get on your bike, go for a relaxed jog in the woods or do some yoga exercises.

8. pain relief in a natural way: rubbing the muscles.

Gentle massage-like hand movements and rubbing the affected muscles can help you relieve your sore muscles. Many people use essential oils such as peppermint, eucalyptus or frankincense oil for this purpose. Rubbing alcohol or ointments with arnica are also very popular. Rubbing them in stimulates blood circulation in the muscles and enables better removal of tissue fluid.

9. close your eyes and get through: Good sleep regenerates your muscles

Adequate and good sleep can help you recover your body and muscles. While you sleep, your muscles are loosened and your body releases certain hormones (growth hormones) that can reduce inflammation and aid the healing process.

10. gentle finger pressure against sore muscles: Do you already know these acupressure techniques?

Traditional Chinese Medicine (TCM for short) assumes that the body's self-healing powers are stimulated by activating certain points (trigger points) and can thus contribute to pain relief. However, you don't have to use needles for this as with acupuncture, but can activate the trigger points comfortably with your fingers via acupressure. 

You can perform acupressure with your fingertips, thumb, or with assistive devices by rubbing or pressing. Typically, trigger points run along the bones and tendons or are embedded in the muscles. On the Internet or in books on the subject, their location is described in detail. Alternatively, you can locate the trigger points yourself, because they are usually located in a depression and react sensitively to pressure. 

How to use acupressure correctly: 

  • Massage the trigger points gently in a circular motion until the pressure sensitivity decreases after a few seconds or a few minutes.
  • You can alternatively hold the trigger points for a few seconds or gently tap them with your fingers (about 20 to 30 times). 

We are convinced: With these tips you will quickly get your sore muscles under control again and wish you good luck!

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BUILD MUSCLE FAST - HOW DO I BUILD MASS FAST AS A HARDGAINER?

If you are one of those body types who find it very difficult to build muscle mass, then this article is just right for you. Because here we will shed light on possible causes and give you valuable tips and tricks on how you can build muscle mass properly even as a hardgainer.

The 3 different body types

First of all, you should know what body types there are. In the first step, you should analyze which body type you most closely correspond to. In theory, a basic distinction is made between 3 body types:

The Ectomorph Body Type = Hardgainer

This body type finds it very difficult to build muscle mass. He needs a long time for regeneration, despite partially low load. On the other hand, this body type accumulates little to no fat.

The Endomorphic Body Type = Softgainer

This body type finds it easy to build up muscle mass. It regenerates quickly even under high loads, but is also very prone to fat deposits.

The mesomorph body type = PERFECT combination

Who is the "perfect" combination of the other two body types. It is easy for him to build up muscle mass. He regenerates very quickly despite high stress, quickly breaks down fat and it usually does not even come to larger fat deposits.
Of course, the theory meets one or the other hurdle in practice. In practice, for example, it may well be that an individual body type lies between the body types shown. It is also possible that the metabolism and other factors that influence the model change over the years. For example, at a young age, a person may have been able to eat whatever he or she wanted without putting on much fat. Years later, the same person has to be meticulous about what he or she eats, otherwise swim rings quickly develop that don't want to go away so quickly. One or the other certainly knows this problem from his own experience.

Am I even a hardgainer?

As already mentioned, you should first examine exactly whether you are a hardgainer at all. To do this, you simply need to leave your ego at home and reflect on whether your diet and training really fit. Do you train cleanly and properly, pay attention to a sufficient calorie surplus and a good diet, but do not build muscle mass? Then there is a possibility that you are actually a hardgainer.
Nevertheless, you should always be realistic with yourself. Because even if the framework conditions are right, a gain of 10kg muscle mass per year is far from being an indicator that you are actually a hardgainer. Reflect yourself realistically. This is the only way to know if you are really a hardgainer.
But if after this little self-analysis you still come to the conclusion that you are a hardgainer, then don't get discouraged and don't listen to the talk in the gym. Because you have already laid the foundation for your future success. Sure, it's not as easy for you as it is for others, and everything from nutrition to training has to fit perfectly, but that shouldn't be an obstacle! Rather the opposite should be the case! You can be all the more proud of every future success!

The metabolism of a hardgainer

This is sometimes the most important point to describe how it actually comes to the term hardgainer. At this point, however, it must also be mentioned that one always assumes a healthy person. People with diseases, such as hypothyroidism or hyperthyroidism do not count here. Because the metabolism decides which body type you are. Conversely, this doesn't mean that you can't do anything about it if it's disease-related.
Metabolism is another word for the energy that our body uses. When we consume various foods and beverages, our body converts them into usable energy, among other things. This means that people with a rather slow metabolism need less energy. People with a fast metabolism (=hardgainer metabolism) need more energy. Since the fast metabolism permanently needs a lot of energy, it is likely that the energy for other processes - such as muscle building or the accumulation of fat - is simply missing. If a hardgainer is also very active, a lot of energy is also needed. The remaining energy of a hardgainer is consumed by the basal metabolic rate, which the body needs to maintain all vital functions.

This is how muscle building works for hardgainers

In order to achieve real success, the very first thing you should do is discuss your daily calorie needs. To calculate this, you can either use a calorie tracker or a reliable app. You can also make it even easier for yourself by performing the following calculation:

Body weight (in kg) x 22 = X. The value X is then multiplied by the activity factor (= M). The result is your calculation basis in Kcal. It is important for the value M that you honestly estimate how the average activity is in your everyday life. The following possible values are available for the activity factor (= M):

Sitting activities: 1.3-1.6

Light activities: 1.5-1.8

Active: 1.7-2.0

Very active: 1.9 - 2.2

The following is a calculation example for a slightly active person (= activity factor 1.5 - 1.8) with a weight of 70Kg:

Step 1 - Calculate activity factor:

70 (kg) x 22 = 1,540

Step 2 -
Calculate Kcal
:

1,540 x 1.5 = 2,310 Kcal

Result:

A 70Kg person who is only slightly active needs Ø 2,310 Kcal daily.

Calorie surplus for hardgainer

Basically, if you want to build muscle mass, you need a sufficient calorie surplus. For a non-hardgainer, you would add about 200-300 Kcal to the calories calculated above. But if you are a hardgainer, this surplus will not be enough. As a hardgainer, you should plan on a calorie surplus of at least 500 to 1,000 calories. To achieve this, you should generally eat 3 main meals and possibly 2-3 snacks (even liquid).

Hardgainers often have the problem that they do not (can not) eat enough meals. They also often do without breakfast, because it is very difficult to eat something in the morning. The problem is that muscle building will not work without a substantial breakfast.

Especially breakfast is essential, because your body has not received anything during the whole night. Accordingly, the body's reserves are depleted in the morning and should be replenished!

Diet tips for hardgainers

Good snacks can be bananas, walnuts or protein shakes. Or, if you want it to be liquid, oatmeal is also excellent. Just put 150g of oatmeal together with 50g of protein powder of your choice and 500ml of low-fat milk in a blender and the snack is ready. With this basis you have just under 1000 Kcal with decent values together: 75g protein, 120g carbohydrates and 20g fat. In principle, you have already taken the most important proteins and complex carbohydrates. By the way, this mix is especially recommended if you can't eat breakfast in the morning. The whole or even the half portion is of course also wonderfully suitable as a snack in between.

Proteins and carbohydrates

As for the macro distribution, even the hardgainer does not need more protein than any other bodybuilder (= 1.5 - 2g / kg body weight). And carbohydrates, like any other athlete, should of course be "clean" (complex) carbohydrates, such as oatmeal, whole wheat bread, pasta, potatoes and rice.

Like all of us, you'll have your share of unproductive days when you can't get your carbs in. As long as your proteins are taken as usual, you can have a burger or a pizza every now and then (emphasis on sometimes!). That's perfectly fine.

Fat

You don't have to be meticulous about the fats either. Other athletes pay more attention to the fact that, for example, there is very little oil in the pan. As long as you use a good source of oil, such as coconut oil or walnut oil, you can go a bit overboard here.

Time of taking the meals

Another important point is the continuity of meals. For this, you should have a fixed plan that you stick to. Ideally, you should always eat your meals at about the same time. Many well-known bodybuilders also swear by this approach and believe that this is one of the most important factors for your success.

How should hardgainers train?

Next to nutrition, probably the most important aspect is how a hardgainer should train. In bodybuilding and weight training, the motto "a lot helps a lot" applies more and more often. This means that you should train until muscle failure in order to burn out the muscle properly. In addition, there are various training techniques, such as volume training or HIT training. In most cases, this is absolutely the right way! With a hardgainer, however, this can really go in the pants, because a hardgainer tolerates neither a very high intensity nor a very high volume. With time, this can certainly change somewhat, but in the beginning, unfortunately, this is the case for now. This is because the central nervous system (CNS) of hardgainers is quickly overwhelmed with this high load. This is not only suboptimal for muscle building, but even very counterproductive. Hardgainers quickly enter a phase which is very similar to overtraining. In addition, an overload of the nervous system ensures that you sleep worse, the regeneration slows down strongly and you are very susceptible to infections.

But how should a hardgainer train to build muscle?

Training plan for hardgainer

What an optimal training program for hardgainers looks like, we have summarized here:

  • Full body workout in a 2-person split
  • 5-7 sets per muscle group and training days
  • The duration of the training should not exceed 60 minutes.
  • The workout should be performed in a repetition range of 8-12 reps.
  • Breaks between exercises: approx. 4 min. & between sets: approx. 2 min.
  • Focus on basic exercises and avoid isolation exercises.
  • 3 days break between training days
  • Avoid too much cardio exercise.
  • Pay attention to sufficient nutrient intake to optimally support regeneration and build-up.

Dietary supplements for hardgainers

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PUSH IT

Before training:

BCAA or EAA / Booster

(without stimulants)

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BCAA PURE

After training:

Creatine + Postworkout Shake
 
BUY
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CREATIN MONO

During training:

BCAA or EAA + short carbohydrates

(Dextrose / Maltodextrin, Clusterdextrin)

BUY

ASHWAGANDA

Especially after training and before you go to bed, Ashwagandha can be very supportive, as it is said to have a positive effect on cortisol levels (stress levels).

BUY
Blog_1111x779_Regeneration_02

WHAT REALLY HELPS AGAINST SORE MUSCLES?

How nice it would be to be able to build new muscle mass without having to endure the annoying muscle soreness. To constantly set new stimuli, to try out different training variants, to complete more repetitions - and all that, WITHOUT muscle soreness. Unfortunately, however, muscle soreness is part and parcel of muscle building. Of course, the muscle soreness is in some way also an indicator of a successful workout and can certainly have a pushing effect. But can you really do nothing at all against the muscle soreness? Yes, you can! And we show you how!

How does sore muscle develop?

This is relatively easy to explain. The contraction of the muscles with high weight (= high stress) creates small micro tears in our muscle fibers. This is nothing to worry about, but quite intentional for muscle building. Because only through these tears, which is in principle a damage of the muscle cells, a repair can take place afterwards - thus the muscle growth. Basically, from a medical point of view, these tears are inflammations, which is why they are on par with almost any other inflammation that we have in our body from time to time. Except that we call this inflammation muscle soreness.
In the past, it was assumed that muscle soreness, i.e. the pain that occurs after a hard workout, is triggered by lactate (lactic acid). It was assumed that due to the heavy strain on the muscles, increased lactic acid is released, causing the muscle to become over-acidic. This result has been called muscle soreness. We have already clarified that this is not the actual cause of muscle soreness. Nevertheless, an increased accumulation of lactic acids can be very stressful, as it restricts the performance, tires the muscle faster and thus you have no strength left. Nevertheless, this has nothing to do with classic muscle soreness.

When does muscle soreness develop

Whether, when and how muscle soreness develops depends on several factors:

  • A very heavy load during training

  • Wrong movement sequence of an exercise

  • Too high volume / too high intensity

  • Deficiency of important minerals and vitamins

  • The load after a long break

  • Too little recovery time between training days

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Especially for people who are new to the gym and get their first workout plan, you could almost guarantee that there will be a lot of muscle soreness. This is often because people usually overestimate themselves in the beginning and haven't really internalized the new movements or executions of an exercise.

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Prevent muscle soreness before and during a workout - 4 tips

1. before your workout really starts, you should warm up loosely for 5-15 minutes. The best way to do this is on a stepper or cross trainer. This is the best way to loosen up all the muscles and stimulate blood circulation.

2. always start your training with warm up sets! Before you go to your working weight, you should always perform 2-3 warm up sets. This protects you best against injuries and you can prepare the muscles ideally for the upcoming.

Increase the weight slowly! After the warm-up and the warm-up sets you should not immediately go to your maximum weight, but increase gradually.

4. warm-up sets between different exercises of the same muscles. This is very important and often neglected. For example, if you switch to the butterfly exercise after the classic bench press, you should also perform at least one butterfly warm-up set with very little weight. These warm-up sets are elementary for all exercises that differ greatly in the movement sequence. For exercises that are very similar in movement sequence, an additional warm-up set is not absolutely necessary(example: bench press -> incline bench press).

What really helps against sore muscles and what can you actively do about it?

Ahead. There is no miracle cure that will make sore muscles disappear. Except not to do any sports at all. And that should certainly not be the solution! Also statements like, one can train the muscle soreness away, simply ignore and continue, should be regarded with large caution. This will only harm the nervous system and the regeneration process.

However, there are a few very good ways to shorten recovery time and make sore muscles more bearable:

1. breaks after the training! Your muscle or muscle group (here we also include the "supporting muscles") always needs a break of 2-5 days after a hard workout to regenerate.

2. sauna and / or hot bath! A visit to the sauna or a hot bath can work wonders. The warm temperatures promote blood circulation in the muscle, which makes it easier to initiate healing processes.

3. light exercise! Light jogging or walking can help you to slightly boost the metabolism again and thus promote blood circulation.

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4. continue to maintain the supply of micro - and macronutrients! A balanced and athlete-friendly diet (rich in protein and amino acids) is by far the best thing you can do against muscle soreness. Additionally, of course, it has the nice side effect of building your muscle. Besides the basics, such as an adequate intake of protein, complex carbohydrates and healthy fats, but also some targeted supplements can help you very well.

5. nutritional supplements that support you! During the sweaty workout your body loses a lot of minerals and vitamins. But these are exactly what you need so that your muscles can regain their strength and regenerate. The most important minerals and vitamins are magnesium, calcium and the B vitamins. Since muscle soreness is ultimately an inflammation, anti-inflammatory supplements such as omega 3 (EPA /DHA) high doses, vitamin D3, curcuma and L-carnitine are also extremely useful and effective.

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DIET PLAN TO LOSE WEIGHT - WHAT FOODS MELT BELLY FAT?

Can you specifically burn belly fat or lose belly fat with certain exercises? As much as we would like to tell you otherwise, the answer here is a clear NO!

As hard as the truth sounds, belly fat is always visibly reduced only at the end of a diet. A targeted belly fat burning is unfortunately not possible. However, what sounds sobering, lengthy and tedious at first can be accelerated significantly with a few tricks! Certain foods, techniques and training exercises as well as some tricks can and will certainly help you to accelerate and optimize the entire process of losing weight.

For what reason is the belly fat burned only at the end?

Our fat cells order from 2 different receptors, the alpha receptors and the beta receptors. Areas such as the face, arms and chest have more beta receptors, while areas such as the hips and abdomen have more alpha receptors. Basically, beta receptors can burn fat very quickly and alpha receptors can burn fat very slowly. This is the reason why we see faster results at the beginning and during a diet in the parts of the body dominated by beta receptors.

This certainly seems unfair, but Mother Nature has already thought of something here. The reason that alpha receptors are predominantly found in the hip and abdomen area is purely a protective function of our body. The accumulated fat in this area serves as a protective function for many important organs, such as the kidneys and liver. It is this protective function that makes it so difficult for us or our body to burn fat in these areas.

So if you want to specifically get rid of belly fat, there is no way around tackling the entire body fat. And in general, this is only possible if "less goes in as goes out again". We'll show you the best way to lose weight.

Sustainable weight loss - Step 1: Calculate calorie requirements

Before you start, you should first define exactly how many calories you need every day. You can determine this either with a reliable fitness watch, a calorie tracker or a calorie calculator from the Internet.

If you decide to use a calorie calculator from the Internet, make sure that you can enter as much information as possible. This will ensure that the "tolerance range" is as low as possible. The most important thing when calculating your daily calorie needs is to be honest with yourself.

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It won't do you any good to cheat here. Please remember that the calculation of your calories is the basis of your whole plan. Remember, you don't have to prove anything to anyone but yourself! Don't be ashamed, after all, unlike others, you have already laid the first foundation and are on the right track!

Sustainable weight loss - Step 2: Calculate calorie deficit

You now know your calorie requirements. However, this is based on your current weight or on the data that we want to change. So we should first subtract something from this to reach a calorie deficit and get into fat burning mode. The target range of the calorie deficit should be between 10% and 25%. The higher the calorie deficit, the faster the results will be visible. However, we recommend that you start with a deficit of 10% to a maximum of 15% so that your body can get used to the lack of energy intake. Once your body has become accustomed to the deficit, you can increase it to 25%.

Sustainable weight loss - Step 3: Distribution of meals and macronutrients

Now let's look at your reduced calorie needs and see how we can fit the daily meals in there. It doesn't matter at all if you split those meals 3, 5, or 7 different times. Do it the way you feel most comfortable!

The best way to do this is to use Google and an Excel spreadsheet. A sheet of paper and a calculator will also do. The ratio between protein, carbohydrates and fats will vary individually. The following distribution has proven to be very effective: 40% protein, 40% carbohydrates, 20% fat. This distribution usually also corresponds to the standard plan of most bodybuilders. In the course of time, the ratio can of course be adjusted and the protein slightly up and the carbohydrates accordingly down. Nevertheless, with this basic setting you will reach your goals.

Sustainable weight loss - Step 4: The right sources of carbohydrates, proteins and fats

The next step is to find the appropriate sources of carbohydrates, protein and fat. Based on their nutritional values, you divide them in the upper ratio and taking into account your calories.

Good carbohydrates

Good sources of carbohydrate include rice (the best!), potatoes, pasta or whole wheat pasta, and oatmeal (for mornings). These are all (long-chain) carbohydrates that keep your blood sugar levels fairly constant and ensure that you don't have high spikes. If you were to replace the rice with a bar of chocolate, for example, it would cause a huge spike in your blood sugar. The body would release insulin and would not be able to burn fat for a long time.

Good proteins

For protein, the classics chicken as well as eggs, beef, turkey, salmon (pay attention to the fat content and include it!) but also ground beef, ground turkey and for vegans beans, peas, tofu and lentils. Small tip: If you do not come to your protein needs, it also does a protein shake to compensate.

Good fats

Good fats for frying are, for example, rapeseed oil, linseed oil or walnut oil. Other good fatty acids are also found in foods such as walnuts, mozzarella (also a good source of protein), natural yogurt, light cheese and avocados.

Sustainable weight loss - Step 5: HIIT training

Each of us surely knows the classic from various commercials or sees it every day in the gym - people who want to lose weight and limit your workout purely to sit ups and cardio. These exercises will certainly not hurt, but they alone will not bring the desired success!

What do we want to achieve in the gym anyway? That's right, we want to burn energy! And we can't do that by doing tons of sit ups. The abdominal muscles are simply too small for that.

Cardio is of course very important, but primarily for your cardiovascular system. In terms of fat burning, it doesn't really stimulate your body any more than daily exercise. It's great in principle, but not enough to really make much of a difference.

Cardio is of course very important, but primarily for your cardiovascular system. In terms of fat burning, it doesn't really stimulate your body any more than daily exercise. It's great in principle, but not enough to really make much of a difference.

But what is the best fat killer? You probably already guessed it: HIIT!

HIIT stands for High Intensity Interval Training. This means nothing more than that you perform exercises with an enormously high intensity and maximum power, followed by an active rest period. HIIT training means nothing else. As a practical example: You sprint for 30-60 seconds (= load) with maximum power. Afterwards you walk for 10-30 seconds (= active rest). You can also train classically in the gym with heavy weights (= high intensity) and keep the breaks between the sets as short as possible. At the latest after you have tried HIIT training during a diet, you will realize why it will provide you with the said success.

Even if it sounds very cliché, but nothing comes from nothing! Especially in a diet you should continue to train with heavy weights. This serves on the one hand to protect the muscles (the body realizes that the muscles are still needed) and on the other hand to burn the maximum amount of calories.

If you still have some breathing room AFTER this program, feel free to do a few minutes of cardio at a moderate level and a few sit ups. At least now would be the right time for this!

Tips for losing weight fast

Finally, a few small general tips to help you reach your goals faster and have consistent success!

Drink enough water

Do not neglect your fluid intake! This is 300-350ml per 10kg of body weight and helps you keep your metabolism at a high level. In the morning after getting up, it is recommended to drink a large glass. This will help to get metabolism going.

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Stick to your routine

Keep a certain routine! You've invested a lot of time in your diet and training plan. Now it's time to stick to it strictly.

Adjust your deficit from time to time

Check your weight every few weeks and compare it with your calorie calculator. Once you've achieved your first successes, don't forget to adjust your calorie needs to your new weight.

Do not eat directly after the workout

After the workout, your fat burning is still running at full speed. For this reason, you should not take a meal or carbohydrates directly after the workout, but delay it a bit. A protein shake (with water!) or with amino acids such as BCAA / EAA are no problem and saturates first.

Weight is not equal to weight

At a certain point in your diet, you may no longer see the successes so strongly on the scale. Do not let this unsettle you! In this case, the mirror is always your best contact and not the scale.

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Fitness Booster

If you hit a plateau, it's no problem to use a workout booster or something similar. On the contrary, this can help you very well to get more drive and motivation for your workout again.

Cheat Days are a NO GO!

Forget Cheat Days! Any cheat day will only set you back. You often hear that it is part of having a cheat day because your metabolism has fallen asleep. But don't worry about it, it takes many, many weeks before it goes to sleep.