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"Six Months Were Enough to Get to the Best Shape of My Life"
I always thought you must do some insane stuff to get to cover model or Hollywood action movie star shape, but it turned out to be pretty simple stuff. It is doable, which is kind of shocking news to me.
I spent years trying to get in better shape. I was working out two hours a day, six days a week, doing tons of cardio, eating six times a day, making sure I got lots of protein, but I just could never do it for more than a month.
Sometimes I have shows where I have to be without my shirt and that is a big motivation when you stand in front of so many people on stage.I had a next show coming up, but this approach was killing me, so I started searching for something else, something different and I found you guys.
I wasn't sure about trying a new program at, because I had a trainer in the past that I spent a lot of money on, but after listening to the podcasts I got hooked. I saw that you are just not trying to sell me crap; you have a habit of showing up with quality content and everything you say is based on logic, math and research or experience, not just some fancy untested theories.
The Adonis Index program was completely different compared to anything I have read in the past, it was refreshing to have somebody who was not BSing me. With Adonis Index I didn't have to do any extra cardio, I could just focus on building muscle for few hours a week and that was it, really.
I don't want to spend any extra time dealing with this kind of stuff than I really need to, because I am travelling a lot and when I finally am at home I want to spend time with my two kids and my wife.
In the past I never really did a real program. I mostly trained my bicep and chest only and just did few things I read in magazines.
I always had muscle underneath my fat I just never could see it and always sort of thought that if I kept lifting more and got big enough the fat would somehow magically melt away.
I really believed that muscle burns a lot of calories, so I thought that I will just get big enough and my metabolism will be so fast that it will burn of all the fat. What a waste of time of years that I could already be in a great shape. I thought that one day if I wanted to get in shape I would have to give up wine, cheese or whatever, which enjoy especially on my trips.
There is a lot of things I did that kept me from achieving the body I wanted. As soon as I read the Adonis Index I knew I can do that and at the end I managed to build more muscle and lose away enough fat to get visible six pack.
I always thought I need to get bigger; there was just no end game for me.With Adonis Index I had a specific goal that I could work towards.
It was just about hard lifting, no need for extra cardio, no stupid food guidelines and rules. I could just focus and put the energy to do exactly what I needed to do get the results, nothing else, just enjoy the free time outside the gym.
Now I realize that I was just couple of months out of a cover model body, but I never knew that, because it was all covered with fat.
The difference compared to other programs I used in the past is that this will help you in the long shot and that is important, because this is the part of your life you can sustain of your life.
You can be in killer shape for the rest of your life.
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Adonis Golden Ratio System Review - The Adonis Effect, Losing Fat
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Wenn Sie Gewicht verlieren möchten, ist es wichtig, die richtige Menge an Kalorien zu sich zu nehmen. Ein ausgeglichener Kalorienverbrauch ist der Schlüssel zum Abnehmen und zur Erhaltung eines gesunden Gewichts. Es ist jedoch entscheidend zu wissen, wie viele Kalorien Sie täglich benötigen, um dieses Ziel zu erreichen. In diesem Leitfaden erfahren Sie, wie viele Kalorien Sie am Tag zum Abnehmen benötigen.
Warum ist die Kalorienaufnahme wichtig?
Die Kalorienaufnahme spielt eine entscheidende Rolle beim Abnehmen, da sie bestimmt, ob Sie Gewicht verlieren, halten oder zunehmen. Wenn Sie mehr Kalorien zu sich nehmen, als Ihr Körper verbrennt, lagert er die überschüssigen Kalorien als Fett ein. Umgekehrt führt ein Kaloriendefizit dazu, dass Ihr Körper auf seine Fettreserven zurückgreift, um Energie zu gewinnen, was zu Gewichtsverlust führt.
Um effektiv abzunehmen, müssen Sie ein Kaloriendefizit erzielen, indem Sie weniger Kalorien zu sich nehmen, als Ihr Körper verbrennt. Dies kann durch eine Kombination aus Ernährungsumstellung und körperlicher Aktivität erreicht werden. Es ist wichtig, die richtige Balance zu finden, um sicherzustellen, dass Ihr Körper genügend Nährstoffe erhält, um gesund zu bleiben, während Sie Gewicht verlieren.
Der Kalorienbedarf variiert je nach Alter, Geschlecht, Gewicht, Größe und Aktivitätslevel. Es gibt verschiedene Methoden, um Ihren persönlichen Kalorienbedarf zu berechnen, darunter die Harris-Benedict-Formel und der Grundumsatz. Es ist ratsam, den Rat eines Ernährungsexperten einzuholen, um Ihren individuellen Kalorienbedarf zu ermitteln.
Wie viele Kalorien am Tag zum Abnehmen benötigt werden
Um Gewicht zu verlieren, ist es wichtig, ein Kaloriendefizit von etwa 500 Kalorien pro Tag zu erreichen. Dies entspricht einem Gewichtsverlust von etwa einem halben Kilo pro Woche, was als sicherer und nachhaltiger Gewichtsverlust angesehen wird. Es ist wichtig, dass der Kalorienverbrauch nicht zu niedrig ist, da dies zu Mangelernährung und gesundheitlichen Problemen führen kann.
Es wird empfohlen, sich auf eine ausgewogene Ernährung zu konzentrieren, die reich an Obst, Gemüse, Vollkornprodukten, magerem Eiweiß und gesunden Fetten ist. Durch die Kontrolle Ihrer Portionsgrößen und die Vermeidung von verarbeiteten Lebensmitteln und zuckerhaltigen Getränken können Sie Ihren Kalorienverbrauch effektiv steuern und Gewicht verlieren.
Es ist auch wichtig, regelmäßig Sport zu treiben, um den Kalorienverbrauch zu erhöhen und den Stoffwechsel anzukurbeln. Kombinieren Sie Cardio- und Krafttraining für optimale Ergebnisse. Denken Sie daran, dass Gewichtsverlust kein Sprint, sondern ein Marathon ist, also seien Sie geduldig und bleiben Sie konsequent in Ihren Bemühungen.
Tipps für eine erfolgreiche Gewichtsabnahme
Es gibt einige bewährte Strategien, die Ihnen helfen können, Ihre Gewichtsabnahmeziele zu erreichen. Beginnen Sie damit, Ihre Ernährungsgewohnheiten zu überprüfen und ungesunde Lebensmittel durch gesündere Alternativen zu ersetzen. Planen Sie Ihre Mahlzeiten im Voraus und vermeiden Sie spontane Snacks und Fast Food.
Vermeiden Sie es, sich zu sehr auf die Waage zu konzentrieren, da Gewichtsschwankungen normal sind und nicht unbedingt einen tatsächlichen Gewichtsverlust oder -zuwachs bedeuten. Messen Sie Ihren Fortschritt anhand anderer Faktoren wie Körperumfang, Körperzusammensetzung und Energielevel.
Genügend Schlaf ist entscheidend für den Gewichtsverlust, da Schlafmangel den Stoffwechsel verlangsamen und den Appetit erhöhen kann. Achten Sie darauf, mindestens 7-8 Stunden Schlaf pro Nacht zu bekommen. Bleiben Sie hydratisiert, indem Sie ausreichend Wasser trinken, um den Körper zu entgiften und den Stoffwechsel zu unterstützen.
Die Rolle von Stress und Selbstfürsorge
Stress kann sowohl den Gewichtsverlust als auch die Gesundheit insgesamt beeinträchtigen, da er zu hormonellen Ungleichgewichten und ungesunden Essgewohnheiten führen kann. Finden Sie gesunde Bewältigungsstrategien, um Stress abzubauen, wie zum Beispiel Meditation, Yoga, Sport oder Naturausflüge.
Vergessen Sie nicht, sich selbst zu pflegen und sich Zeit für sich selbst zu nehmen, um Ihr emotionales Wohlbefinden zu fördern. Setzen Sie realistische und erreichbare Ziele für sich selbst und belohnen Sie sich für Ihre Fortschritte, egal wie klein sie auch sein mögen.
Letztendlich ist es wichtig, Geduld und Ausdauer zu haben, um langfristige Erfolge beim Abnehmen zu erzielen. Feiern Sie Ihre Erfolge, lernen Sie aus Ihren Rückschlägen und bleiben Sie motiviert, um Ihre Ziele zu erreichen.
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In early 2011, I started using technology to track my health. I quickly realized that my health story was not a good one: middle-aged, working too hard, and not paying enough attention to the important things, like my eating and exercise. By early 2012, however, I had used technology to lose 30 pounds and improve my overall health. This year, I am confident that I can use the same technology to lose 5% body fat.
I will use a variety of technology solutions: websites that track eating and exercise; a scale that wirelessly transmits weight and body fat to my website; an electronic pedometer to measure walking, stairs, calories and sleep; and a smartphone app that reminds me to eat every 3 hours and stretch every 2 hours.
