Q&A mit Jenny und Mark: Motivationstiefs, Schichtdienst, Wechseljahre | Fitness mit Mark [Audio]

Fitness with Marc, episode 427. Welcome to Fitness with Marc, where everything revolves around you looking good naked. And here is your host. Because one fitness tracker is not enough for him, he turns two at once. One left, one right. Marc Maslow Hi, I'm Marc Maslow, your stay-at-home fitness coach from Marathonfitness.de How extreme can a man or a woman train with weights during pregnancy? Why does blood sugar rise after a sober run? Which breathing technique is optimal for running or strength training? And how do you deal with a mental low? What are the basic principles to consider when it comes to shift work and nutrition? And how do I get the training with my family obligations, with a small child in the family and a hat? These are questions that we will answer for you today in this episode. Questions from stay-at-home and stay-at-home listeners of this podcast. And I have already indicated how it means. I have reinforcements on board here, namely Jenny Zafrakis. Jenny is a fitness coach. She has been a personal trainer and nutrition consultant for almost 10 years. She lives the fitness lifestyle, has participated in various bodybuilding competitions, has become a German vice-champion. And not only that, she is also a loving mother. She has two children, three years old and ten years old. And the third child is currently on the way. And of course it also fits that we take a few topics with us here on the topic of pregnancy, on the topic of training during and after pregnancy and of course many other fitness topics, for example muscle building, calorie balance. Everything is there. I wish you a lot of fun with today's episode with Jenny Zafrakis. Advertising partner of this episode is AG1 from Athletic Greens. There are countless sports supplements and you can save most of them. In general, I only recommend a few supplements. I have been using one of them for almost 8 years every day. And that's AG1 from Athletic Greens. It contains 75 vitamins, minerals, secondary plant substances and other healthy substances such as prebiotics and adaptogens that come from a variety of natural organic vegetables and fruit varieties. AG1 is a natural product and that also distinguishes it from synthetic preparations. There are also the many secondary substances contained, which you can only find in real vegetables and fruit. The overall composition is not achieved by any other manufacturer, especially not in this quality and pollutant-free. For me, AG1 is something like an all-in-one health insurance. There is a special offer for Fitness with Mark Hörer. As a new customer, you get 5 travel packs for free for your first delivery, a year's supply of vitamin D with K2 in it, plus a welcome package with a fancy stainless steel can and a shaker. Go to www.fmmag.de, www.fmm.de like www.fitnesswithmark.de and then www.ag.de. Today's guest at Fitness with Mark is Jenny Zavrakis. Hi Jenny. Hi. Let's get started right away. As we are now in an audio format, you can't hear it, but you can already see it very well, Jenny. You will be a mother for the third time. Congratulations again, officially. Thank you very much. How long will it be before your due date? Yes, about four weeks. And maybe only yes or no as an answer. Are you still training? Yes. And we take that as a catch. Yes. And we have some questions about pregnancy and training when collecting the questions for today's Q&A. And also the process after the birth. And this is now the best opportunity to go into it again. Of course, I am also personally interested in how you deal with it. I'll start right away with the first question from Fredo. How extreme can you train with weights during pregnancy? Yes, I would say the word extreme directly. Because it is also very individual. What is extreme for one is training that has already gone down for the other. It's just important to look at how I trained before, what my body is used to. And then you shouldn't train extremely on your own level, but you can then slowly go down with the weights. That is of course very individual. And you can then maybe do a little more repetitions and should just listen very much to your own body feeling. I think there are such rules that you really go down a third with the weight in the first third of pregnancy and then slowly hang down a bit, as far as the weights are concerned. But you feel that very well and you can just listen to your own body and shouldn't train extremely. But you can still train with weights. How do you do that right now? Yes, I actually think I have a very good body feeling. I just watch what's going on. And those are things that surprise you. So there are things that are quite clear that you can no longer train them. I still try to just go through my training like that. But then there are really things, for example, triceps pull on the cable, which first of all has nothing to do with the stomach. Then I suddenly realize that I have to resist quite well in the stand. And there is a very nice tension on the stomach. And then I just break it off and think, okay, well, then I'd rather do dips on the bench. I even have a little extra weight there. So a higher training effect for my triceps. But exactly, I actually try to go through my training completely like that, and then see which exercises work and which don't. At some point, the failure steps don't work anymore, maybe because the stomach is just in the way. Certain machines may not work because the stomach is in the way. But that doesn't mean that you can't basically train this musculature or this exercise in any other way. So it's always good to know alternatives. If you have a coach you can ask, just ask. Every coach can give you alternative exercises for each muscle group. If you have Looking Good Naked, you can also take a look. Alternatives are also indicated there, to inspire you. And if you've been training for a long time, you'll find alternatives anyway. That fits very well with the next question from Danish Photo Corner. And she asks, are there exercises from strength training that you shouldn't do during pregnancy? Do you have anything explicit there? Explicitly, of course, the straight abdominal muscles. From the moment, maybe around the fifth month, that's also very individual, where the stomach really bulges outwards, the straight abdominal muscles move to the side to make room for the stomach. Relatively logical that you don't try to keep them in their place by doing a forced training or to claim too much. And the whole thing can also get softer. Alternatives are holding exercises. I personally like to train with the ball. I also do balance stories or something like that, where the lower abdominal musculature is addressed. Otherwise, exercises from strength training that you shouldn't do. I always think pregnancy is not something to learn new skills. So if you've never done strength training before, you don't have to start with it during pregnancy. If you also do jumps, for example. That's what you're advised to do. Go jogging, that's what you're advised to do. Nevertheless, there are definitely women. I know triathletes who have been jogging even at 9 months. I don't want to recommend it to anyone, don't give anyone the go to do that. I personally don't go jogging during pregnancy. But these are things that the body is used to. What does it know? The same goes for headstands. Handstands are a big topic at the moment, also in the networks. If you're already very experienced in handstands and you don't feel dizziness during the handstand, you don't have a strange feeling in your stomach, there's nothing to do about it. However, pregnancy is not exactly the right time to start with it. Even if you have just started with such things, postpone it a few months later. You still have enough time afterwards. Let's stay on the subject again. Elisa asks, Did you train a lot during breastfeeding time? How did you feed yourself? Yes, I trained during breastfeeding time because I breastfed for a long time. That's different for every woman. I breastfed for almost a year. Then, of course, I started training again after the weekly bedtime and postpartum education. It's very interesting to see when I breastfeed, when I train. In fact, I've heard that, for example, the taste or consistency of the milk changes during training. That means it makes sense to breastfeed once, maybe the baby falls asleep. You breastfeed the baby, you give it to the father or another loving caretaker and then train for one and a half hours. Then the whole breastfeeding system has time to rest again, until the next meal starts with the little worm. And of course it's more pleasant than when women who have already had children breastfeed and breastfed. At some point the breasts are full and it just comes out somehow. And of course that's not exactly nice during training. Maybe you don't want that either. So this feeling of tension and so on. So just look a little bit in time. Maybe breastfeed first, then train. And how did I actually feed myself? They always say during pregnancy, yes, you have to eat for two now. That's not true. You actually have a very low increased calorie requirement during pregnancy. It looks very different in the still time, where it can really be five to six hundred calories more per day. And of course, preferably not with the chocolate bar or the packet of cookies, but somehow with healthy food. It's not that easy. Especially when it's the first child. You have to find a rhythm. You have to really prepare food, prepare meals, that you have healthy alternatives. Because there are hot hunger attacks. Even with me, which I always eat regularly, that everything is somehow used to and prepared. There were hot hunger attacks. And if nothing healthy is there, then it's just the packet of cookies. Because the body needs a lot of energy. So prepare well. Prepare well, freeze things, cut vegetables in the evening when the child sleeps for the next day. Have things in the refrigerator that can be prepared quickly. So that in the end it doesn't have to be the schoki. Or not quite so much schoki. So now we have talked so much about the topic of pregnancy and so on. Then a question for you, Mark. And that is the question from Balu. Why does blood sugar rise after walking in a sober state? When I read your question, I first thought, exciting, how do you know that? Possibly you use such a blood sugar meter. There are. I also see it from time to time in training. Actually come from the area of diabetes. But there is also a fitness area that you stick on your triceps, for example, such a sensor that measures your blood sugar level. And actually you would most likely notice an increase after a sober run. The question is, what is the reason? Well, first of all, there is also an individual factor. So how much does the blood sugar rise? And if we imagine what actually happens in the body when I am in a sober state. That means, I may have eaten something the last time last night. Then I sleep, I wake up in the morning and go for a run before breakfast. That would be such a sober run. That means I haven't taken any food for a long time. The blood sugar level is stable, but relatively low compared to when I ate something. Then I go for a run, suddenly it rises. What is the reason? I didn't eat anything. Well, when I go for a run, the body uses more calories. The body uses more calories in the blood circulation. Now there are different energy stores in the body. One is the fat, exactly the area that we may want to reduce a bit through sober training. So if you want to lose weight, you can burn a lot of fat through sober training because the body is now more dependent on it and with a little training the body will store the sugar in the liver and in the muscles. And when it comes from the liver into the muscles where it is burned, it is of course poured into the blood. That means if you are well trained in the liver, if you are well trained in endurance, you have a storage in the liver where there are of course individual differences, but it can be enough to supply you with sugar for longer runs. If this storage is empty in the liver and sooner or later it is, then there is one of two effects. Everyone has heard of it before. One is called a hunger attack. The other is called the man with the hammer who then comes and the performance goes to the basement, especially when you are not so well trained on the fat exchange side. And everyone knows that when you are not so well trained on the fat exchange side, you have a hunger attack. And that's exactly where you have a deficit in the fat exchange training. My thesis is probably you don't go running for that long. The fewest run for two hours or longer, unless you are an ultra or long-distance runner. That means normally you don't get into this area at all and you measure that when you are running. Okay, Mark, then we'll stay with running. The question comes from Kaji. Is there the right breathing technique when running and strength training? Yes, there are two areas. Once running, once strength training. Maybe we'll start with running because the answer is also a bit different. When running, you often hear that you have a certain running rhythm and that your breathing is coupled to it. You breathe in and then out again on one step or two steps. So three in, two out or two in, two out. There are always tips that you may read or hear. And that's actually not a good idea to orient yourself to something like that. So the breathing doesn't necessarily have to be coupled to steps, but that is, for example, a very good rule of thumb when you go running with someone. It leads at least to the construction of the basic endurance. It's a good stop that you can talk to each other about it. For example, I often meet friends when running. And most of the time we go for a run, so about three quarters of an hour. We talk all the time and just don't notice how time goes by. And then you've talked to each other for 45 minutes, you know what's going on and what's still going on. Do we think about breathing? No, that's just natural. Inhaling and exhaling happens quite normally. And that's a point that you may want to keep in mind. When you're running, the breathing can naturally run out. It is important, there are people who breathe very shallowly, who may also breathe shallowly in everyday life, who rather breathe into the chest than into the abdomen. Anyone who has ever done yoga knows this special breathing technique that is also taught in yoga, where you breathe in and out really nicely into the abdomen. That's actually what you need when you run. And vice versa, especially for people who deal with the topic of looking good. Of course, when I breathe into the abdomen, my abdomen gets thicker because the abdomen is pushed outwards. But that's exactly what we need in this dwarf breathing, so that the chest gets enough space to fill up. And if that should be a topic for you, or in general, I would recommend everyone to practice this dwarf breathing. Maybe in peace, you can do that anywhere, you can also do it at the desk. And you would like to use this type of breathing when you run, to get enough oxygen. I think it's very interesting. Martin Grüning, who also writes for Runner's World, gave a good summary of this. By the way, this is also a tip for everyone who wants to run. There is a good book, the great book on running, also by Martin Grüning. There are also such things in it about breathing, I can only recommend. And it is so that 80% of the breath volume actually comes from the dwarf breathing. If you don't use it and just breathe into the chest area, maybe also because you learned subconsciously somewhere, then my belly stays flatter, it's not such a good idea. Incidentally, this is also true for strength training. In general, this breathing technique is also necessary to get used to and to train. I don't want to make it much more complex when running, because breathing is a natural process. It is controlled by your subconscious, so to speak. And if you need more air, then you automatically breathe in or out with a higher frequency when you run more intensively. My tip is to trust your body. You don't need to focus on the exhalation, for example, but when you breathe in deeply through the belly, then just let the exhalation happen. And also for beginners, I really recommend to go running in society and to have a conversation just to find the right pace for the basic endurance. The second point is breathing in strength training. There is actually the general tip when you do an exercise, you always have a so-called concentric and eccentric phase. The concentric phase is basically the exhausting phase. That would be getting up from the squat and the eccentric would be lowering yourself. And you breathe out in the exhausting phase, in the concentric phase. When you go down, you breathe in. When you go up again, you breathe out. With the bicep curl, it would be exactly the same. If you lower the weight, you breathe in. If you tighten the bicep, you breathe out. For beginners, the most important thing is breathing at all. Similar to what you said when you were running. Don't think too much about breathing, but just concentrate on your exercise. And the body does that. But yes, I learned it the same way and I often do it myself. In strength training, if you don't work explosively, I often orient myself to my breathing rhythm during training. I don't breathe incredibly long, but I actually do it to breathe out with the effort and then I have a nice, pleasant training rhythm. And then there is a second special breathing technique, especially in strength training with heavy weights, where you actually hold your breath. That's something for advanced athletes who have been training for a long time with a higher weight. Let's take the cross-lifting as an example. In cross-lifting, you can work up to a very high weight, which also goes much higher than your own body weight, even more than twice your own body weight. The technique is called the Valsalva maneuver. You breathe in and then hold your breath. And in the concentric phase, as we just said, you usually breathe out. You don't breathe out, but you build up pressure in the abdomen. That's basically the same as you would like to achieve with these weightlifting belts. They stabilize and you also breathe against them, so that you build up a strong pressure in your torso that stabilizes you, that stabilizes the spine. Here you either breathe out when you have the weight at the top, or you let it out when you have the weight at the bottom. You can imagine it as a pressure valve. You let out air through a hissing sound. It sounds like this. I'll try to show it to you. When you lift the barbell in cross-lifting, you build up body tension. At the same time, you hold your breath. And then with a hissing sound, like a long Z, you let the air out when you go up. You can use this when training with heavy weight, in exercises like cross-lifting, knee bends, bench press, or overhead press. Thank you for the exciting question. Let's move on to another topic. Jenny, I have two more questions for you, about rectus diastase after birth. This is also a question that comes up a lot. It's from Sonnenabendvogel and Jacqueline. These are two questions. I'll take them together because they fit well. I'm afraid of rectus diastase after birth. Maybe you'll explain what it is. When should you start training again? Are there specific exercises? And how can you train your belly properly despite rectus diastase? First of all, I already mentioned that you shouldn't train your straight belly muscles during pregnancy because these belly muscles push each other apart to make room for the baby. If these belly muscles haven't fully closed after pregnancy, you're talking about rectus diastase. That's normal right after birth. As I said, the belly muscles have to push each other apart. One question was that she's afraid of rectus diastase right after birth. I think every woman has rectus diastase. That's normal. You don't need to be afraid of it. You're probably more afraid that it will stay permanently and you don't really know how to start training again. You can train your belly by sitting on a stretcher and feeling the rectus diastase. You can do that yourself. Your belly is relatively weak and if you sit up or lift your head up like this, your belly will naturally tighten up. Then you can feel it with your fingers and go in between the belly muscles and feel how far apart they are. Are there three fingers or even more? Or is it just one finger? In any case, you can counteract this with specific exercises. It makes sense to do a recuperation first. Of course, we always associate recuperation with pelvic floor, but it always goes on with science, luckily. The deep abdominal muscles of the pelvic floor are very connected. And if you do a good recuperation course, then the deep abdominal muscles of the pelvic floor are directly affected. When should you start training again? As I said, recuperation is indicated by the lifting arms. It also depends on how the birth was. Was it an imperial cut, then it takes a little longer, or was it a normal birth? Then you can give some lifting arms after 2-3 weeks. These are the first exercises that you can do lying down to get fit again. You hear, it definitely makes sense to look for specific courses and to get help. And that's one of the things, I have to say, that has also improved due to Corona. There are now great online courses that have emerged out of necessity. And you don't have to look anymore, what is offered in my area and how can I do it with a baby? And then the course may not be good either. I remember my very first recuperation course 10 years ago. I think I was there once and then thought, I don't need that. A lot has changed there too. And if you look online, you can choose the best from the best. This is also supported by the health insurance companies. And then you get exercises that you can do when you have time, that you can do in the long term. And apart from that, you can train your stomach properly despite rectus diastasis. There was also the question, there was one question that broke loose 16 months ago. And that is, yes, you think somehow, it's all over relatively quickly. I have to say, after my last pregnancy I even had a rectus diastasis after two years. And then I went to a pelvic floor check. And I can only recommend this to everyone. You have to be a little smart where it is offered. This is a pelvic floor physiotherapist who is specially trained for this. And can then also tell you, maybe you can train your stomach again despite your rectus diastasis. It was the same until recently that you said, by no means train the straight abdominal muscles as long as the stomach is not completely closed. That's true to a certain degree. But if you have a good body feeling and have just done a good recovery and learned how to get my stomach under control, how can I stabilize it, then the latest scientific tips are that you can still get into training if you have the control, have no pain. That is, the stomach does not curl too much, there is not such a pointed triangle to the outside, or there is not a huge hole that enlarges during training, but you may be able to control the stomach during training so that the abdominal muscles pull together. So definitely exciting questions where it is worth to deal with in detail, especially when you are pregnant. But it's nothing you should be afraid of in the sense that you don't want to get a baby. There are great exercises and great courses and great people who help you. Now a question for you again, Mark, and it comes from Benny. He wants to know how to get yourself back on track if you are in a mental depression. Yes, classic question. How can you deal with it if you notice that the drive is missing a bit and it's a very complicated question that can have different causes. I could definitely make a whole episode about it. I would like to pick three points that can help in this case. The first is the question about the goal. Do you have a clear goal that you are working towards that excites you above all? It may well be that maybe two years ago when we started training, we had a goal and then went into the routine and maybe you have already reached your goal or your life circumstances have changed. That's why it's a good idea to ask yourself regularly what my goal is and the goal is on the first level. The second is why do you want to achieve it? If you have a mental depression for a long time, why do you want to train regularly, do strength training, whatever it is that prevents you from making progress or where you can develop more than usual? Point number two, if it's a day when you can't develop so well, where you may have a mental depression, that's completely normal in my world. It may well be that your body is just regenerating. Sometimes we don't even realize how our immune system is going up because we may just be dealing with a virus that doesn't break out. Maybe the last night was restless and this day is maybe a day of regeneration if you actually planned training. All of this is fine, but if it happens more than one day in a row or longer, then it may be something you should pay attention to. It may well be that it's about regeneration. But of course it can also be something that goes a little deeper. And the third point I want to give you if you don't necessarily get through the other points. Sometimes it's just like this, there's this saying, motivation comes from doing. I often find that there are days when I just don't feel the motivation to move or to run or to do strength training. But if I start with it, then comes the enthusiasm. So I go out on an uncomfortable day, for example, take off my running shoes, go for a run, the first five minutes are uncomfortable and then the good feeling comes and at the latest afterwards I am totally grateful. So the third tip is motivation comes from doing. So just don't think about it for that long, take a break and move on. Ingrid asks, a question for you, Jenny, alternating years and muscle build-up. What is there to consider? The most important thing I want to say is that muscle training or strength training is definitely good and beneficial. In principle, this applies to everyone, not just for women in the alternating years, that strength training is good. Theoretically, the word sounds mean now, the decay, the physical decay is already relatively early. Even at the age of 25, 30, it can all build up if you don't move, i.e. the musculature becomes less, the bones definitely don't get denser from a certain age and then a breakdown takes place if you don't do strength training. And the older you get, the more important the whole thing actually becomes, of course, also in the alternating years. That means good nutrition, enough protein, enough vegetables, also carbohydrates, that once and then muscle training. And not just as you sometimes see it with older ladies. It's very nice that they come to the studio. I'm happy about every older person I see in the studio, but many train a little ahead of themselves. I don't know if they count their repetitions, but it's more like 20 repetitions or they talk and definitely don't go to their limits. And I think there is such a point, there may be a fear of injury, but if you know the exercise and if the body is used to this exercise, i.e. the muscles, the ligaments, the tendons, the joints, everyone already knows this exercise, then nothing speaks against that you really train in muscle building, i.e. around 10 repetitions or even below. So really do a heavy strength training and also as a woman. And you don't need to be afraid that huge muscle mountains will arise. Especially maybe from a certain age or in the alternating years maybe not anymore, although I also think that young women don't need to be afraid of huge muscle mountains. But that you really go into strength training, i.e. muscle building training with little repetition and heavy weights, that would be my tip. I can only confirm that. One point that women often have in the alternating years is that they notice that they increase and at the end of the day when the body fat percentage increases, this is a positive calorie balance. So you would eat more than you consume. And muscle building is possible regardless of age. Especially women in the alternating years can build muscles and thus counteract and increase their basic income, so that it is easier to stay slim. A question that also fits perfectly is how much weight does a woman lose in the alternating years? How much weight does a woman lose in the alternating years? And what is the weight loss that a woman loses in the alternating years? That's a question that I ask myself a lot. And I always say that it's not a question of weight loss, it's a question of how much weight does a woman lose in the alternating years. And that's a question that I ask myself a lot. And I always say that it's not a question of weight loss, it's a question of how much weight does a woman lose in the alternating years. And that's a question that I ask myself a lot. So, how much weight does a woman lose in the alternating years? And how much weight does a woman lose in the alternating years? And that's a question that I ask myself a lot. And I always say that it's not a question of weight loss, it's a question of how much weight does a woman lose But in any case, I would say that everything is still possible and there are really role models. I'm really following a woman on Instagram now, I think she's 85. She also has a lot of followers. And I think she started strength training very late and is now doing push-ups and, I don't know, crazy exercises, where some 20-year-olds would look stupid if you demanded them from them. We'll put the link to her Instagram profile in the show notes. I still have to think about the interview I had with Professor Frohböse from the sports school. That was almost a year ago, I'll link the interview again. He said, the ola, e dola. And again, muscle build-up is not a question of age. At any age, the muscle cell is so young that you can grow it through training. Marc and I are already around 40 and now I'm pregnant again. That means I'm slowing it down a bit again. I will definitely lose muscle, but I'm 100% sure I'll build it up again afterwards. And that's U40. Yes, Marc, then another question for you. And it comes from Stefan, who says, I work in the night shift. How can I eat optimally? Great question. In fact, one that has been asked to me more often, to which I would like to make my own episode. Because you can actually say a lot about this topic. First of all, it is the case that shift work, everyone who works in shifts knows that, especially if they are rolling shifts, is not the best thing for the body. Simply because we have an inner clock and what the body wants is regularity. Ideally, it is when you always get up at the same time, go to bed at the same time, train at the same time and eat. Those who work in shifts are basically in permanent jet lag. And everyone of us who has traveled to overseas knows that. When you suddenly have a completely different rhythm of the day, you need time to get used to it. You actually say on average, a difference of one hour a day in time shift can compensate the body well. Everything that goes beyond that, the inner clock does not catch up so quickly. If we take that as a background for you, who works in the night shift, then you want to, even though you may be awake at times where your body is usually sleeping or your inner clock is sleeping, still support this inner peace as much as possible. Or live in such a way that you do not stress your body additionally or perhaps do not increase it additionally. Because overweight is something that is associated with night shift work, for example. Point number one is, now I could of course recommend to everyone, hey, stop working in the night shift. And of course I also know that this is not the case in many professions. But if you are a doctor or a medic or a police officer, all of these are jobs where night shift work is also necessary. And I am grateful to everyone who does this job for us. That is why the first thing I think is important is to accept that the situation is now the way it is and thus to conclude your peace. What can you do now to support your inner clock? One thing is nutrition. It is important to keep in mind that your inner clock is set to a certain day-night cycle. And my recommendation would be, your main meals are when your body is in the daily rhythm and when your body is actually in the sleep phase, but you are still awake, to fast there either, or if it does not work any other way, to resort to low carb snacks that also make you full. For example, if it is supposed to be something fast, then it can also be the protein bar. It can also be a quark, low carb quark with fruit. You can also prepare it wonderfully at home. For example, I love low carb quark with raspberries. You can also add a little flavor powder that doesn't add any additional calories. Something like that. You can also drink something beforehand, see if the feeling of hunger goes away. The mistake that many people who work in shift work make is that during the shift, during the night shift, for example, they eat snacks and sweets all the time because they are just not so aware of it. The problem during the night phase is that the tolerance for glucose in your body is reduced. That means, especially in that phase, you also eat too fast, faster than during the day, because your body cannot process the glucose so well. There are also interesting studies in which it turned out that fasting overnight is beneficial. Something you can do to support the inner clock is to take melatonin. Melatonin is a hormone that supports the circadian rhythm. My recommendation would be to take it when you finish your shift and want to go to bed. I would take it as soon as possible. As far as the dosage is concerned, it is individual. It is best to start with a low dose, e.g. 1 mg or 1.5 mg. If that works for you, then that is also the optimal dose for you. If it is not enough, you can also go up to 3 mg. This is one thing where many people also observe positive effects. I hope there are already a few impulses. As a tip, I also discussed the topic of shift work in the podcast episode with Dima Weimar. Dima is a police officer himself, has worked in shift work for many years and became a parallel kickboxing world champion. He has put together a few good tips for nutrition and training in combination with shift work. You can find the link to the episode in the show notes. Jenny, here is another question that many of our parents probably ask themselves. How do I get the little child and training and a hat? How do you do it or how do you do it? Yes, that's actually not that easy. Of course, it is also a bit individual which preferences you have. There are now many offers, also online, via YouTube or something. Training with child, where the child can be there. Not only online, there are also running meetings where you start with a stroller or sports clubs that offer courses with children. I have to say, that's difficult for me personally. I want to have my training time for myself. There is also the offer and I think there are many women or fathers, men, who enjoy it, maybe just going to training with the child. My boyfriend is now going on a little child tour with the two-year-old, however. But that's less his training than fun for the child. Actually, when my baby was very small, I often trained with a diaper. Of course, not all exercises are possible, but I did fall out steps, I did knee bends, I can push shoulders with baby. So there are also a few inspirations where you can find on YouTube or where you can use your own imagination and even use the child as a stroller in this case. Otherwise, if you really want to do it without the child, and as I said, I have the first understanding for that. There are fitness studios that offer child care. That's a great service, if there is one. And otherwise you just have a little bit left. And then the fathers are also asked to organize themselves as a family, that it's not just a question of the mother or the wife, how can I do my training now, but that you as a family think about, okay, how important is my training to me, how often do I want to do that in the week, can you maybe do that in the evening when the child is asleep, that you go again, or early in the morning, or does the partner come home during the lunch break, so that you can then go to training. That is of course also very much dependent on the model. How old is the child? Are you still in parental time and are you still at home and don't work? And the partner may already go to work, then we often did it like this, that my boyfriend came home during the lunch break and I went to training quickly. And then maybe it's just a short session, but that brings a lot. Otherwise, if you have a little bit of equipment and want to motivate yourself at home, then the strength training can be done during the sleeping time of the child. And then don't wait long, don't wait long for the motivation, but as we have already heard, motivation comes from doing. The child is asleep and just go, quickly packed on the mat, and off you go. You don't know when the child will wake up again. And then another general tip for the week organization, if, for example, the child already goes to the nursery and so on, I have a case now, then they are also sick and then this and that. Maybe the important training or what you definitely want to achieve is not just training, but maybe also work or other things. At the beginning of the week, where the children are still fit, have not yet caught the latest cold in the nursery, and then maybe the less important things or the second training to the same muscle group maybe at the end of the week and then maybe it has to fall out. But then you are not quite so frustrated and maybe you can do a lot. Man, those are great tips of which I am sure that some of them are also helpful for those who are not yet parents among us. Because the topic of planning is somewhere everything in many life situations. Something that may also be important here is what is valuable in your fitness routine. It is the routine. Say, if something comes in between, what is your plan B? And my thesis is, there is always something going on. So now just as a platicative metaphor thought, if I can't get an hour into the gym, maybe I can do it to do a set of push-ups or three sets. And I still did something for myself. I still did strength training. Of course, from the training aspect, it may not be so effective, because I just do something briefly. Nevertheless, I use my muscles. I set a useful stimulus, if you want to put it that way. And the most important thing, maybe it will be much easier for me to do something again next time, if I at least do a little bit. We can still do one topic. We got two more questions for you, Jenny. One to you, Hans, and physical transformation. One to you, Jenny, one to me. I would say, let's just take them together. Heike asked you, how does the change from losing weight in the deficit to muscle building work best? And then there was a question to me from Gesundheitsleben. How many calories do I need to build muscle? Do I need a calorie deficit? If I want to build muscle, do I need a light calorie plus? How do I get from A to B, so to speak? So just as an example, let's take a woman who maybe does sports regularly and to lose about 1,600 calories a week and to build muscle she would need, for example, 2,300 or maybe even 2,500 calories. How do I get there? My recommendation would be not to change so dramatically from one day to the next, but to proceed step by step. I do this with my clients so that we proceed in smaller steps, from, for example, 150, 200, maybe even 300 calories per week. In that case, I would increase my calorie intake to 1,900 calories in the first week or to 1,800 and continue to see how my body changes. If I have a deficit, the fat build-up will either get slower or completely exhausted and then I will slowly move into a calorie plus. And of course I can also estimate that on the one hand. I should also do that, for example, with a calorie calculator on our website marathonfitness.de. We also put the link in the show notes. There you can estimate your daily calorie need and if you want to build muscle, you can go into the light plus of about 10%. So that means, let's take the example just now. Let's assume you go in 200-calorie steps. Then you would be at 1,600 calories. You change the whole thing to 1,800 in the first week. Then you go to 2,000. Then you go to 2,200 in the following weeks. Pay attention to how your weight changes, how your body fat percentage changes. And as soon as you see that you are gaining weight and you have reached this plus 10%, I would stop and observe. You will notice when you eat more, that you have more power in training and that your body hopefully starts to change in the right direction. Of course, it is always important in strength training that you continue to increase your calorie intake or that you create more repetition. Yes, in principle, you have already answered the questions superbly. My question now, especially after the calorie surplus in muscle building, would be to slowly touch these 10%. Otherwise, you can also find calorie calculators where it is also type-dependent. Yes, I would also recommend that you do not go from 33 calories per kilogram body weight to 45 calories per kilogram body weight. But the whole thing, as Marc said, measuring is important. And of course, keep the food in principle that you also took when losing weight. I would also recommend that you do not eat too much and that you do not eat too little. I would also recommend that you do not eat too much and that you do not eat too little. I would also recommend that you do not eat too much and that you do not eat too little. I would also recommend that you do not eat too much and that you do not eat too little. Thank you very much for the invitation. It was a lot of fun again. Thank you for listening. Maybe see you soon. ...