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Health-Centered Fitness
My tips for achieving the body of your dreams
Lose weight without starving:
Plenty of calories for energy and muscle tissue.
2. Carbohydrate reduction
3. Balanced amount of protein
4. Slightly increase protein intake
Progress photography: Describe the problem areas of your body, before and after, people who photograph their progress are more successful in the long run.
Take measurable measurements: For example, waist, chest biceps and thighs, so that you recognize the positive changes that motivate you. Also regularly check the body fat percentage of your weight.
Necessary relaxation phases: With excessive training, in the end you achieve nothing, on the contrary. During rest periods, muscles grow, body fat is burned and it is healing and anti-inflammatory.
Focus on your training: Navigate in a focused and controlled manner through your training sessions. Never let yourself be distracted or negatively influenced by anyone or anything.
Breaks that are too long during your workout: Breaks that are too long during your workout reduce the fat burning effect and prevent continued progress.
Dose the evaluation of your progress: Check yourself every one to two weeks and never be “obsessed”. In the middle is silence and allows you to stay on your path.
Cheat meals: These meals are useful for both “beginners” and professionals. They help your mind more than they hurt your body, but you should plan them exactly (e.g., for celebrations only) so you don’t stray too far from your “dream body” goal.
An important rule for your training: lift weights first, then resistance training!
Lifting weights has the greatest positive effects on your physical changes, although resistance is also necessary and useful. Include one to two High Intensity Interval Training (HIT) units per week in your exercise plan. HIT has been proven to accelerate your progress, when applied correctly.
Believe in yourself and in your achievement of the body of your dreams!
A healthier way of life
2. A positive way of thinking
3. Automatically a positive charisma (you will infect others).
4. Patience is needed
5. Don’t expect miracles during the night
6. Discipline and mental toughness are their foundation.
8. Change your eating habits in the long term
9. From the bottom of your heart, you choose to desire this lasting change with conviction.
10. This is how you get the body of your dreams
Well, we focus our attention on the term “BODY FAT PERCENTAGE”, since it is precisely this proportion in the body that is decisive for diseases. In the realm of fitness and weight loss, we come across the word all too often, albeit more for a purely external beauty ideal.
What is the fat part of the body?
It concerns the part of the store fat in your body. All of your body cells are collectively referred to as body mass, and fat percentage is the percentage of body fat in your body. The information on the percent of your fat content is relevant, above all, because it can optimally measure your formations as well as your weight loss success. Progress could not be better represented with any other unit of measurement, giving an extremely meaningful answer. BMI can also be neglected by measuring your body fat content, as this causes many sources of errors due to a high proportion of muscle mass. BMI only emanates from weight, which plays a much smaller role in your health than body fat percentage.
What is the optimal body fat percentage?
With the help of knowledge of the optimal body fat portion one can judge one’s physical fitness. In addition, it is necessary to start from the optimal body fat value. Men and women show completely different body compositions. Men have by nature a distinctly higher share of muscle mass, which is why they consequently also have a lower share of body fat. In addition, age plays a role, because the fat portion of the body rises with increasing age.
Here is a body fat percentage chart that tells you if your body fat is good / medium / high.
The fat part of the body valuation men
Age medium good high
20 – 24 14,9 19,0 23,3
25 – 29 16,5 20,3 24,3
30 – 34 18,0 21,5 25,2
35 – 39 19,3 22,6 26,1
40 – 44 20,5 23,6 26,9
45 – 49 21,5 24,5 27,6
50 – 59 22,7 25,6 28,7
> 60 23,3 26,2 29,3
Information in %.
The fat part of the body valuation of women
Age good medium high
20 – 24 22,1 25,0 29,6
25 – 29 22,0 25,4 29,8
30 – 34 22,7 26,4 30,5
35 – 39 24,0 27,7 31,5
40 – 44 25,6 29,3 32,8
45 – 49 27,3 30,9 34,1
50 – 59 29,7 33,1 36,2
> 60 30,7 34,0 37,3
Information in %.
Weight loss does not mean fat loss.
As already mentioned we know that the decrease in weight is not necessarily compared to the loss of body fat, yet this is an indicator that speaks for the success of low-carbohydrate nutrition. You lose with a carbohydrate-reduced nutrition at first faster weight than is the case, for example, with a fat-reduced nutrition, which can be explained with the help of the fact that each gram of carbohydrates binds about 2.7 grams of water to itself.
Low carbohydrate nutrition
Studies show that carbohydrate-reduced diets erase excess stored water from the body which of course leads within the first few weeks to a considerable weight loss and allows the body to appear tighter. The next positive aspect of this nutrition is that your hunger is reduced by the low-carbohydrate diet.
Hunger cravings
Probably the most frequent expected effect that a diet has on the human body, particularly on the psyche is the tormenting attacks of hunger as a result of strict calorie reduction. This leads to the fact that many give up their projects.
More proteins
Low-carbohydrate meal habits decrease this effect, because carbohydrates are replaced by proteins and fats. These slow down the digestion process and consequently keep you fuller for longer. The blood sugar level is stabilized by the reduced absorption of short-chain carbohydrates, so that hunger attacks are no longer the case. Therefore, a healthy and long-term acceptance is on the way!
You can melt your visceral fat with the reduced carbohydrate diet!
Many only focus on visible subcutaneous fat. However, we should not forget that visceral fat can damage the body, because it is stored around the internal organs. Scientists’ tests have shown that a clearly increased share of visceral fat can limit the functional capacity of the heart and liver, promote insulin resistance and can lead to considerable metabolic changes.
As has been proven the support of the low carbohydrate diet the disassembly process is considerably better than other comparable eating habits. The occurrence of national diseases like diabetes II is prevented by this transposition of healthy nutrition.
Lower blood triglyceride concentration with the reduced carbohydrate diet!
Here is the discourse of fat molecules that raise the risk of heart attack considerably. In this case, many assume that it would be perfectly understandable to reduce fat consumption and replace it with carbohydrates, as was the case especially in the 1980s.
However, new research confirms the exact opposite. Famous scientists have shown that triglyceride levels have decreased dramatically in individuals who reduced their carbohydrate intake compared to those who did not.
Reduce the risk of cardiac infarction
We are aware of the fact that the risk of heart attack can be reduced with the help of a low-carbohydrate nutrition.
Increase HDL level with low-carbohydrate nutrition!
HDL is one of the lipoproteins that ensures that cholesterol molecules are transported from the periphery back to the liver in the organism. LDL lipoprotein continues to follow the opposite mechanism. An HDL-favored overweight reduces the risk of cardiac infarction, the increase of the HDL level should be promoted through the daily diet. The reduced carbohydrate diet, which significantly increases the HDL level due to increased fat intake, has been shown to be particularly effective in this case.
Lower blood sugar with low carb nutrition!
However, today, a large amount of carbohydrates are consumed, leading in individual cases to so-called insulin spikes, which increase the blood glucose level, leading in many cases to a decrease in insulin sensitivity and, in the worst case, to type II diabetes. A reduced carbohydrate diet can help stabilize blood glucose levels.
Within the scope of a study with diabetics one found out that the insulin dose was lowered daily by approximately 50% by the application of low-carbohydrate nutrition within fewer days.
Lower blood pressure by reducing carbohydrate absorption!
Too much hypertension is a trigger for numerous diseases that must be taken seriously in many cases. Studies show that a reduced carbohydrate diet has a positive effect on blood pressure, which can significantly reduce the risk of stroke, heart attack or kidney failure.
Really fighting metabolic syndrome with the low-carbohydrate diet!
Also famous as the deadly quartet. On this occasion, it concerns a combination of heavy overweight, hypertension, as well as high triglycerides and blood glucose values. Each component of the syndrome has considerable effects on the health of the whole organism. Carbohydrate-depleted nutrition contributes to the reduction of each symptom and can therefore also be used in the context of targeting metabolic syndrome successfully.
How does a low-carbohydrate diet affect the brain?
It is absolutely correct that a part of the human brain can only use glucose to maintain its functional integrity, however, it does not have to be fed through a carbohydrate-driven diet. The liver is able to gain glucose from proteins, therefore, the care of the brain is guaranteed. Scientists all over the world use reduced carbohydrate diets to study many therapies against intolerable diseases that are closely related to carbohydrate consumption.
As we can see, it has been confirmed that a lot really depends on our nutrition and bad eating habits. How much do you still want to continue in such a way, after you have been reading this information? Does your well-being and health really have little value? I think, it’s time to go back to oneself and think seriously about it!
Train with your own body weight
Now I would like to deal with one issue, because I am convinced that too many beginners underestimate the importance of their own body feeling and conscious, controlled command. In my opinion one should start here.
Secure foundation
A secure foundation can surely counter better towards strong and difficult situations as well as take it up with them. In my opinion body recognition and health-oriented fitness are always at the forefront! Just too often I could observe in different gyms, how drifting and confidently most of them trained with too much weight, a bad and continuous body posture. In my eyes such a practice makes no sense. Don’t waste time!
Multifaceted nature with weightlifting
The fact that weightlifting is considerably more multilateral, unfortunately, comes the least part of athletes immediately to the sense. Due to this fact, alternative workouts such as training with classic weights or machine exercises are left in the background. And they don’t have to hide about their effectiveness.
The weightlifting prototype
The basic form of strength training is training with one’s own body weight. Therefore, it is one of the concepts that is too often neglected. In this text I would like to try to give you an understanding of training with your own body weight and how you can achieve excellent results. For a better understanding I will first of all indicate an optical comparison between strength athletes and gymnasts.
Types of athletes
If we put both types of athletes side by side, we quickly recognize that the musculature of gymnasts is more distinctive and more symmetrical than that of sportsmen. Gymnasts train primarily with body weight exercises and athletes train, however, with weights and machines. It is clearly obvious that training with one’s own body weight from a mechanical point of view naturally loads the muscles.
Stimulation and arousal
Uniform stimulation and excitation are the result of muscle groups working together, formed by muscle chains. This primary target muscle also refers to the supporting musculature. In the case of classic training with weights or machines, this is not possible. Here, the target musculature is often too isolated with the help of stabilizing elements. As a result, the deeper located auxiliary musculature, which is essential from a functional and aesthetic point of view, is not sufficiently stimulated. This not only leads to a limitation of performance maximization, but can also lead to muscle balance disorders.
Of course, I don’t want to present strength training here in a negative way, I just want everyone to be aware that training with one’s own body weight contributes to the development of functional strength.
Intra- and intermuscular coordination
Optimized intra- and intermuscular coordination is achieved, which, unlike classical strength training, is less susceptible to injury.
Progressive load increase
I would also like to share a problem that should not be forgotten, which is the principle of the progressive increase in stress required for long-term muscle building in order to be able to effectively implement training with your own body weight. The next point of criticism in my opinion is that you really must allow yourself time to learn the movement sequences correctly and safely. As also here with an incorrect performance over a long period you have to reckon with physical damage, and it is exactly this risk that should be kept as low as possible, if not completely eliminated. Therefore, I ask you to include more time in your plan for the learning phases of the exercises, therefore, you achieve the desired goal surely faster and safer. However, the best thing is that you can do it everywhere.
As I said, I can only advise you to insert bodyweight training into your weekly plan.
Tips for body weight training
With pleasure I give in the following some more tips for a progressive load increase for training with own body weight at hand:
- A) Make use of gravitation and mechanical lever action and avoid symmetrical realization. Always remember that the farther away, the greater the mechanical load.
- B) By the movement of the loading arm you can increase the radius of movement and therefore the duration of the load.
- C) Concentrate on a unilateral performance of exercises. Execute from one arm or leg. This way you will reach smaller muscles that are involved as stabilizers with specific exercises.
- D) Take the muscle fiber out of the eccentric phase of the load. Simply put, exclusively focus on training with your body weight on negative partial reps.
Osteoporosis
Movement deficit
Lack of exercise causes muscle and bone degradation.
Stomach acid tailor
Not only cortisone complicates the prevention of osteoporosis also many medications such as certain acid regulators (PPI) for the stomach are during a regular consumption or even consumption of many years seriously negatively on the influence on a healthy skeleton (medicines with the ending “-prazol” should be avoided). Again a good example, with what blue eyes most of you go through life and blindly trusting everything, sometimes without thinking logically about it. Because with the right eating habit, an acid overdose does not occur in the stomach.
Why not work directly on a long-term, durable solution whereby the problem is solved?
With acid regulators the production is reduced by the gastric acid and with it the absorption of calcium and minerals, so that the organism is forced to take the required calcium from the bones, which then again can lead to a deficiency of the microelement and mineral deficiency. Gastric acid is essential for the absorption of the mineral substance.
Alcohol
Alcohol leads to fat storage in the bone marrow, instead of stabilizing the bone corpuscle.
Leave the common table
Mineral excretion takes place.
What do strong bones need?
The fact is that it is important to have the right combination of all the minerals needed to promote or maintain strong bone density. Unless magnesium is taken at the same time as calcium, the body cannot utilize or absorb calcium. In addition, the correct dosage is important. A calcium-magnesium ratio of 2 to 1 is recommended.
Comparison with cow’s milk
In cow’s milk the ratio is 10 to 1 and in Emmental it is even 30 to 1. There is no need to mention how negative the intake of these proportions is for our organism.
Mineral substances and microelements for bones
In addition, our bones need more different mineral substances and microelements such as copper, zinc, boron and magnesium. Hence, there is no effect of taking some mineral substances in excess, while other necessary mineral substances cause a deficit.
Sun for the bones
Sunshine for bones Natural sunshine (=vitamin D) is also important for our bone density. Our body is able to absorb UVB rays from the sun through the skin and transmit them to the body to boost its own vitamin D production and then store it. A natural and safe alternative for the winter months would be supplementation with vitamin D3.
What do our bones consist of?
Bones build up and harden without losing the necessary flexibility. The main characteristic of bone is calcium, magnesium, phosphorus, silicon and potassium. One speaks of bone mineralization when mineral substances are combined with collagen fibers. If a bone construction occurs, a high concentration of silicon is present. That is, the silicon content falls where mineralization has been completed. We also need silicon for good bone construction. We find silicon in oats, barley, millet, box stem tea and in Sango sea coral.
Bones need vitamins
To activate the production of the protein “Osteocalcin” in the bone, vitamin K is required. Or you can of course also mix tasty green drinks and drink them in liquid form. There are quite a few weed powders in the trade that are available. Also ideal for soups or sauces. Good suppliers of vitamin K are:
- Borecole
- Broccoli
- Cauliflower
- Parsley
- Chives
- Spinach
- Brussels sprouts
- Green salads
A bone cure without side effects
To detoxify the organism immediately and I can rightly advise to take sometimes a cure with colloid silver, the body is not only released from viruses, fungi and threatening bacteria, a ration of rains of nerves, tissue and bones also take place at the same time. It is also suitable for wounds and infections.
To prevent further bone fractures
Women who already suffer from osteoporosis should use the Mexican climbing plant “Wild Yam”, as this particular tuber has been shown to have a positive effect on bone health. Pain relief and increased bone density were achieved after taking wild yam.
Healthy bones through regular exercise
As we age, the body also begins to “minimize”. Too little exercise leads to weak muscles and, therefore, weak bone mass. Add to this an improper diet, and it is not surprising that nutritional deficiencies and diseases arise. Realizing that everything is connected should be the first step in the right direction.
Because if you only worry about exercise and keep eating “unhealthy,” you’ll also be spinning on a hamster wheel with no prospect of a safe stop. Likewise, a healthy diet without exercise is not the right solution.
Deficiency manifestations
As soon as the body has to fight against some defects, it affects of course also the mood. These defects are caused by improper nutrition as well as a lack of or improper performance of sports activities. We reach the balance of body and mind only when everything is in balance and the dosage is correct with everything.
Osteoporosis holistically viewed
At the beginning it allows to carry out a sanitation of the intestine to be sure that the intestine uses all the minerals supplied in the function perfectly. Excessive nutrition from the base is not enough. The body should also be supplied with high quality usable micro organic elements and mineral substances. Acid-forming foods, such as alcohol, drugs, nicotine, lack of exercise and stress, remove needed calcium without sufficient replenishment – the onset of bone density loss – the onset of osteoporosis!
Preventive measures against osteoporosis
Certain medications can affect attention and coordination, so that undesirable falls may come more quickly and should absolutely be avoided. Slide matches, low shoes are recommended; also accident hazards in the house should be eliminated. Avoid corticosteroids – limit alcohol consumption – reduce smoking – do not drink more than 3 cups of coffee per day and take enough vitamin D (sunlight). Balance exercises such as “Tai Chi” are helpful in preventing falls. Suitable sports are, for example, jogging, aerobics and moderate weight lifting. Regular movement (daily at least 30 minutes) or a directly focused workout reduces osteoporosis and, in addition, one still builds strong bones.
Symptoms
- A) Wrist swells and pains, as well as the inability to lift or hold objects. Wrist fractures happen when a fall is prevented by an outstretched hand.
- B) Swellings and stiffness in the hip area, as well as loss of capacity carrying the injured bone. Hip fractures are made apparent by severe pain in the hip and groin. Insertion of an artificial hip joint is indicated.
- C) Dyspepsia and dyspnea, as well as a curved position such as a loss of a few centimeters point to compression fractures of the spine, which goes along with great pains.
- D) Before vague, persistent and chronic pains appear, identified fractures of the spine, which did not cause any symptoms before, are recognized for the first time with X-ray examination.
- E) One speaks of an advanced stage if there are bone fractures in the spine, hip and wrist.
- F) Osteoporosis in the initial stage is symptomless. However, the reduction of size and back pain is already possible here.
The following risk factors are associated with osteoporosis
Lead stress in childhood (at NIH) can lead during later years to osteoporosis.
Radiotherapies increase risk for bone fractures
Medications with long term use (corticosteroids and immunosuppressants) can damage bones. can damage the bones.
Typ1 and also Typ2 diabetes (geriatric diabetes) increases the risk of osteoporosis.
Rheumatoid arthritis increases the risk of bone density loss.
An over function of the thyroid can with regular medications also lead to loss of bone density. Dyspepsia may contribute through decreased calcium absorption to bone density loss.
Bulimia also increases the risk of decreased bone density.
Heavy alcohol consumption decreases bone building and hinders calcium absorption in the body.
Smoking weakens bones. So, you should rethink your lifestyle and counteract a possible osteoporosis disease better today than tomorrow.
Bone measurements decrease after 30 years of age
Bone density has reached the age of 30 with many people in the upper level. Then the bone measurements are reduced more – than they are built up. Osteoporosis appears if the bones lose size and density, caused by the reduction of calcium, phosphorus and other minerals.
A distinction must be made between two types of osteoporosis
- Osteoporosis is caused by aging (without propulsion to sport) and appears as the most frequent with 95%.
- Secondary osteoporosis is caused with 5% by another disease or a medical treatment, as well as a detrimental lifestyle.
A regular loss of bone density is seen as a natural process of getting older. With the disease Osteoporosis this disassembly accelerates terribly. One calls the losses from osteoporosis “Osteopenia”.
Bone fractures
Osteoporosis is responsible for a variety of bone fractures. Osteoporosis was identified with many older people, 80% of whom are women.
With professional training instructions, a strict vegetarian or vegetarian nutrition, professional help in lysis of the problem, one can courageously counteract osteoporosis and positively support the diseased bones.
Menopause
Discomfort due to improper lifestyle during menopause!
A positive shift toward healthy eating would make sense. Hence, it is essential to think about life habits and eating habits, in order to bring mind and body into a healthy balance. It can be counteracted against negative changes during menopause, consequently.
Climacteric period and discomforts that occur
Mood variations may appear during the climacteric period, as well as loss of energy, headaches, nervousness and insomnia that are caused by high loads.
Metabolism slags
By the interruption of the woman’s monthly cleansing bleed, metabolic slags are formed in the body. The organism begins to relieve itself due to the largest organ, the skin. Sweat breaks and heat concentration now try to get rid of contamination substances. However, this natural process of the organism is not enough and needs external support. Particularly since the Western lifestyle leads to a higher load (in contrast to the Asian lifestyle) on the body.
For example, 1) Excessive acid nutrition
2) Consumption of hormone preparations (estrogens)
3) Mental and physical stress
Saturation of the entire body begins. Now it means: drive against it!
No pain in menopause
In Asian countries (as mentioned above) one does not know anything about the “Climacteric” concept at all. Everything can be traced back to an incorrect and inadequate diet – even to depression. This should not be! The normal period of degeneration of female sex hormones (estrogen) is a natural process, which we can positively influence, however, with a new, healthier and more thoughtful lifestyle. Even without symptoms, during menopause.
Self-healing
Use the forces of the mind for self-healing.
The first step to realization should be to actively participate in your own well-being and continue an exciting journey to your own “self”. You have probably already gone through a long route of suffering with a lot of help and advice and still can’t get a satisfactory result.
Perceives self-help
You decide to self-help – I can only congratulate you, because this is the first step, to the right direction! It is only through the realization that only you yourself can change, your behavioral patterns, attitudes – both mental and physical – thoughts and feelings, you get to the cause of long-lasting chronic deficiencies.
From loser to winner
In your individual search for different actions, feeling and thinking, I accompany you. Together we continue a journey, in which I accompany, support and advise you. I also show you possibilities for self-healing. You decide for yourself which path and how long you want to take it.
Train and heal yourself
The approach to personal training is as individual as the people. From there, approaches are refined in personal conversation. With the personal objective we consider, whether we train preventively or due to an illness. Each person is different, depending on physical constitution and lifestyle.
Therapy approach
Systematic relaxation and training methods are used. Also gymnastic exercises and stretching. Interactive conversations and physical training, regain the balance between body – mind and soul again. With body wellness therapy the three levels “body – mind – soul” are demanded.
Hear in your body
Mental and physical imbalance is indicated by the body in the form of pain and indisposition.
Mind and body wellness therapy
The experience of pain is not only released by the body, but is also favored by the common work of mind and soul. Multiple confounding factors such as headaches, back pain, migraine, nausea, gastrointestinal problems, arthralgia, sleep disorders result from this. Body wellness therapy pursues a holistic approach, because body and mind and soul belong together inseparably. This also explains the existence of pain and discomfort, although no conclusions are found.
3eye therapy helps
Somatic discomfort without results such as, for example
Insomnia, headaches, tensions, back pains
Depressions
Burn
Exhaustion
Voltage
Problems to be solved
Troubleshooting
Psychology knows specific phases of problem solving. If someone enters into a mental and spiritual crisis, there are different strategies to overcome such crises depending on the personality.
The phase of not wanting to believe it
Disappointing situations suddenly appear in the usual daily life. We do not want to admit and defend ourselves against the fact that nothing is any more the way it once was. No matter whether by sickness, death and deceit, we are vehemently against it. Simply talking to yourself does not bring about the desired condition. This is exactly the first sign of being in a “crisis”.
Incoming feelings phase
We feel unfairly treated; we are desperate and fight against our destiny. A flood of fear, insecurity, anger, feelings of guilt and self-doubt break over us and thus determine our thinking. We are tense and overwhelmed by emotions such as anger, feelings of guilt and fear. Self-destructive thoughts are spreading.
Reorientation phase
Only few make the leap to “clear” thinking. One recognizes that self-pity is not the solution and begins to think of possibilities that lead back in the right direction. Solution possibilities and new paths are highlighted. One begins to motivate oneself and builds new paths.
Phase of restored equilibrium
Reconciled with the new situation, we can now draw on a new strength to look forward and emerge from the deep feeling with new insights, as a stronger version of our self. We have realized that every failure will help us through the realization of winning a victory. Crises bring with them not only the negative, but especially also the positive.
The acquisition of faith in yourself
If reorientation thus to balance is not possible, mental and physical illnesses such as depressions, sleeping disturbances, headaches and backaches as well as gastrointestinal discomfort may be a result of the discomfort. It is important to go through all these phases.
