So bekommst du deinen Traumkörper! | Die besten Tipps + kostenlose Trainingspläne

Hello, hello, hello. Is it working? Yes, it is. Hi friends and welcome to a new video. Today we have a different background. I made myself comfortable in our home gym. Today's topic is reaching the dream body. The best tips and tricks so that you can finally get through, not lose motivation, reach the goal you set yourself, use the new year as a new beginning. I know, new year resolutions are always a thing. Some say, I don't need a new year so that I can achieve something. You can do that all year round. That's true, of course. I still think that the new year offers a new start to simply implement what you set out to do, to take a little motivation with you. I don't think there's anything bad about it. Write it directly in the comments. Let's be honest. Who of you plans to exercise more and eat healthier in the new year? Write it in the comments. I'm happy that I can give you some tips, my personal experiences, my knowledge on the way. For this video, I asked you on Instagram what your fitness difficulties are, where you need a little help, a little tips, what is so difficult that you simply reach your goal. It crystallized really nicely that there are a few points that affect many of you, that are difficult for many of you. I will go into exactly these points today. We start with the first point. It's a bit like starting with fitness at all, getting up before you can even start the routine. The first tip right away. Don't think for a long time. Don't think about what you want at all. Just throw yourself into your sports outfits without thinking too much. Look for a video of me. I've already uploaded so many home workouts. There's definitely something for you. Just do a workout. Then you'll see where you stand. What does it look like with my physical fitness? Have I already built extremely? Do I find it extremely difficult? Do I even find it relatively easy? What is fun for me? Then you get to know yourself a little and just do the first start. Then, and this is of course a very, very important point when it comes to motivation, think about your goal. What do you want to achieve? If you don't have a strong why, it's pretty logical that you lose motivation quickly. If you're not interested, why should you go through with it? You really need a strong why, a strong goal, a nice, flat, defined belly. You want to lose weight. You want to get five push-ups. You want to get a pull-up. You just want to do this or this workout of mine in one whole piece. You want to be able to go up the stairs without feeling any air. So think about why you want to do this and what you want to achieve. I'm already getting to the next point. Obviously, optical goals are completely justified. You might just want to achieve a certain figure, but the optical goal alone is simply not enough for some, for some, for many. On the one hand, it's also about health, but well, some may have a phase where it's important to them. But an important, crucial point is when you also set a sporting goal. For example, I want to do five push-ups. I just want to get through this workout. Then you usually see faster results and you just have an additional goal that motivates you. And when you're already at the goal, it's also very important not to orient yourself to any unrealistic, unattainable, unnatural goals. Especially when it comes to beauty ideals that you might see somewhere on social media where you think to yourself, I don't know, I want a butt too. And then you might realize that this is not the real butt, but someone is operating on it for example. This is super frustrating when you set a goal that you can never achieve. Also logical that sooner or later you lose motivation. And above all, the whole thing is still healthy. Health should be the top priority. Then also when it comes to the goal, especially when it comes to losing weight or gaining weight, don't focus too much on your weight. Because don't forget the scale. Yes, there is a good orientation whether you get closer to the goal or not. But especially when you start with sports, it can be that you build up a little muscle first and of course also lose weight. But maybe you don't see that on the scale. There is only a number, there is only a weight. And much more important, this is an additional point, should the weight not be decisive whether it feels good in your body or not. Better look in your mirror image. Of course you can weigh yourself back and forth and of course it's not bad. Especially if you just want to check if what you are trying to do is successful. Does it work? Maybe nothing happens. Keeping an eye on it is not bad. But putting the scales on every day and hoping that a kilo less is there every day is simply not in it and everything else would be healthy. Now we come to the point that I started with it, but I just can't get through the whole thing. How do I get the routine? How can I just do it? You have to do it step by step. A lot of beginners are so motivated at the beginning and make a radical diet and a radical training plan way too extreme, way too exaggerated. You can do that for a few weeks and then everything is gone again. That means, look carefully, don't overdo it in the beginning. Start slowly, but continuously. It will become a routine if you train it. I also looked at the training plans especially for beginners that you don't train too long and don't train too often. The same goes for nutrition. And a little tip if you throw yourself into sportswear in the morning, then you already have the sportswear on. For example on the weekend or if you just have enough time in the morning, throw yourself directly into the sportswear. Then you don't have the overweight and the excuses that you don't have enough time. Often it just fails that you just don't enjoy putting on the sportswear. By the way, as always, my sportswear are linked in the info box. They are from PROSYS. They have a great selection, great price-performance ratio and there is also up to minus 50% until the 9th of January, Monday. I can only recommend them to you. In general, new sportswear are also very motivating. It doesn't mean that you have to buy something new to be motivated for sport. But it might be a little incentive that you think, now I put on something new, now I'm top fit, top motivated, let's go. And now we come to the next tip that I also find super motivating but where you have to enjoy it a bit can be super motivating because you just push each other a little bit, motivate a little bit, say, come on, today we said, today we go through. For example, if you turn off a day, turn off time, whatever. Just be careful. It can often happen that, for example, the friend, the girlfriend, is no longer so motivated and then somehow drags you into the mess. So that you let her drag you a little bit. Nevertheless, stay with her, even if she is alone. And speaking of being demotivated, which also leads to many people suddenly not having any motivation because they don't see results fast enough. I have already mentioned earlier what is often the case with optical goals, that you quickly lose motivation because you don't see something immediately. And that is the keyword, please give yourself time. Don't expect that if you train for a few days you don't know what you look like or don't know what you can already achieve. It takes time. And you just have to go through it. It is all the more beautiful when you finally see that something happens. And of course it can be motivating if you have a preliminary picture or a preliminary weight or a preliminary workout and then compare it. But as I said, don't expect results too quickly. How do you say it so nicely? Good things take time. And now we come to the next point. I was already talking about giving time. Time, time, time. The topic of time management. I don't have time for it. How can you do it in a full-time job? I don't have time. First of all, you don't have time. You take time. And I know this is a topic that is so easy to talk about. For example, I am not a mother yet. I don't have children yet. It is also part of my job that I do sports. Of course it is clear that for some it is easier to integrate than for others. It really depends on the saying. You just have to take the time for it. You just have to plan it in advance. Otherwise it never happens. You may also have time for other things. But you put sports in the back. And then there is no time left for sports. Therefore, in general, look at sports as an appointment. Even if it sounds a bit negative as if you have to do it and you don't feel like it. Really grab your calendar and do sports. Then comes the routine. And another point that helps a lot is the topic of training plans. I have already created training plans for the new year. I can just put them in here. You can take a screenshot and save the training plans. I have also uploaded them to Instagram and saved them in my story highlight. I think there is really something for everyone. There are five different plans. Beginners without jumping, muscle build-up, and hula-hoop. Such plans also provide a really good structure and are very helpful for time management. First of all, you have the days fixed and don't have to think too much about what you want to do, what you have to do, what you should do. You just do the workout and let's go. And now an important tip when it comes to motivation, time and perseverance. If something doesn't work out, something gets in the way, you get sick, you don't have time, you don't know what, then don't throw the towel just because you missed one, two, three workouts. It doesn't mean that it's already over, that it doesn't matter anymore and that the year is over. Please don't think like that. Don't be influenced by negative things. It was like that but now I'm back at it and I'm going full throttle again. The body doesn't build up immediately. That's also a big nonsense. Don't throw the towel and then go on. That was also a topic of sickness. I'm sick and then it's all over. Then I can't start anymore. Then I lack motivation. I can totally understand that. We all know it. We're really busy and suddenly we're lying in bed for a few days, maybe even a few weeks and then we can't start anymore. Maybe because we're a bit weak, a bit energy-less. In the time when you're sick give your body the time. Don't stress yourself. Just take it as it is because you can't change it anyway. Concentrate on getting healthy. That's much more important. If you're sick and your body is doing something good, like exercise, sleep, relaxation, and you think you have to train that's the worst thing you can do to your body. It needs the energy to get fit. But then slowly if you notice it's possible to start again with a relaxing stretching routine. Or just accept it. Today I'm just doing a beginner HIIT workout and not the HIIT workout I usually do. Before you give up just start a bit more relaxed and slowly get back into it. Then the routine comes back. Make sure you try to stick to it. I know it's much easier said than done but I believe in you. By the way, don't forget if you're healthy and fit and have a healthy lifestyle your immune system is much stronger. Hopefully you won't get so sick anymore. Just keep that in mind if you eat healthy and live healthy your whole body will get better. Let's get to the next topic nutrition. A lot of people asked about nutrition in fitness. I just can't eat healthy. We're back to the point I mentioned in the beginning the extreme. A lot of people say now I'm getting healthy. I only eat half of what I eat. What did I hear on TV yesterday? Herbal soup. I don't know what else I eat. I don't eat anything else. First of all, everything else is healthy. If you suddenly cut off everything from your diet and don't eat anything. Second, you can't go through it for long. Especially in nutrition. You want to see nutrition as something nice. As a pleasure. Nutrition doesn't mean you can't eat anything anymore. You can't eat anything anymore. It's the balanced one. Step by step. Maybe switch out Nutella with hazelnut spread. Instead of Semmel, take a protein roll. Instead of eating only milk chocolate eat dark chocolate with less sugar. Just switch out some food. Switch out some recipes. Of course, it's about the calories. If you eat more calories than you need, you switch out. If you eat less calories than you need, you switch out. There's nothing you can do about it. Check how many calories and nutrients are in what. But be careful that it's not too extreme. Eat healthy. Live healthy. I can recommend my cookbook. There are over 20 pages of knowledge. Lots of tips about nutrition, calories, protein, implementation tips and so on. And of course so many great fitness recipes. Over 60. I think it's almost 70. I have to count. They're vegetarian and vegan. It gives you momentum in your diet. It's all regional and seasonal. It's about exotic and expensive foods. A cookbook like this can be very motivating to cook at least once a week a healthy recipe from the book. At some point, you'll have two recipes per week. At some point, you'll have three recipes. Just take it step by step naturally and don't rush it. Of course, if you're motivated, you want it to go from now to tomorrow. But give your body time. That's the only way to change a radical diet. You can never go on a radical diet your whole life. So don't go on any diet. Just try to grow into a healthy lifestyle. Another tip about nutrition is available from my own brand on my own online shop. You can buy it individually not only in bundle. A meal planner gives you a lot of help for a healthy diet. This is what it looks like from the side. You can plan the whole week in advance. What do you want for breakfast, lunch or dinner? You can buy the right food for it. You can put it in the list and buy it. Then you only have the things you want to eat at home. And you know every day what's on the meal planner, what's available and what's cooked. These were my best tips for your difficulties. I hope my knowledge, my experience and my tips could help you. Give your body time. Don't be too radical. Don't lose the fun and the pleasure. Don't put too much pressure on yourself. I'm sure you'll be able to do it. The camera was off. I talked too much. Check out my channel for more tips, videos, workouts and what you need to do it. It's up to you. I'll say goodbye now. Write me your feedback in the comments. I hope I could help you. See you next time. Bye!