With little discipline in eight weeks to the beach figure

Summer is upon us and the first outdoor pools have already opened their doors. If only there were not the annoying winter bacon. Some people try a strict diet or an extensive sports program on the way to the beach figure. The news agency spoke with sports scientist Prof. Ingo Froböse of the German Sport University in Cologne about a suitable training program to allow the unwanted pounds to melt in just eight weeks.

On the way to the beach figure do not lose too much in a short time - otherwise threatens the yo-yo effect
Shortly before the summer you should stick to easily achievable goals. "A realistic goal is to lose a maximum of five kilograms," explains Froböse. "Anything that goes beyond that is unhealthy, because then you would drive the body too much into a famine." Not infrequently, the known yo-yo effect is the result, in which the sufferers sometimes even more increase than before the diet or the sports program weighed. Therefore, it is important not to overstrain yourself in sports, nor to make a zero diet. Both would be harmful to health and only leads to short-term weight loss.

Muscles eat energy
According to Froböse, losing weight should focus on building muscle mass, as muscles eat energy. But also endurance training is important to do the body good. "Muscles give the body, so to speak, the necessary displacement, and through endurance training, I get PS. The mix does it! "However, physical exercise alone is not enough. Recently, a report by scientists in the journal "British Journal of Sports Medicine" was reported, which states: Sport does not help against obesity.

Exercises for the stomach and back
Rather, the topic of nutrition plays an important role. Antje Gahl from the German Nutrition Society (DGE) said, "In order to lose weight, I have to eat less calories than I consume." The expert further stated that it should not be below 1,200 calories per day, so that the body is still supplied with all nutrients. You can also do some exercises to shape the body. Froböse advises on squats, pushups and exercises for the stomach and back. "With these exercises, you have already addressed many muscle groups and can achieve a lot." From each exercise, two to three sets are recommended, with a short break in between should be made. "One set should go on until the last two repetitions have the muscles burning properly."

Body detoxify and detoxify
In addition to sport, there are other ways to help the body to a visual change. "Especially women often set themselves the goal of tightening their tissue," said the personal trainer Alexandra Schügerl. "It is important, above all, that you detoxify the body in the spring or detoxify." The best way to avoid for a certain time alcohol, white flour and sugary foods. "Drink plenty of nettle tea instead, it helps the body to eliminate pollutants and bring the acid-base balance back into balance," says Schügerl. Other basic foods that can provide a balanced acid-base balance include unsweetened apple or orange juice and vegetables and fruits such as raisins, beets, spinach or cauliflower.

The food is not just about the amount
It should also be noted that the food does not just depend on the quantity. "Absolute calorie bombs are often sauces. Instead of sour cream and crème fraiche, prefer milk or vegetable broth, "recommends Gahl from the DGE. With the topping, calories can be saved just as quickly: Instead of salami, preferably raw or cooked ham, Camembert instead of hard cheese and, instead of cream cheese with double cream, better cottage cheese on bread. Recently, the consumer center North Rhine -Westphalia had also pointed out that one should weigh only once a week when losing weight, since the weight varies from day to day and from morning to evening.

It's more about the body feeling
For Froböse, the scale plays no role in losing weight anyway. In his opinion, it is more about the body feeling. "The mirror is much more important than the scale," says the expert. "Even if you have increased according to Libra, the body feels very different. You get a better body shape and posture. So put the balance away and look at it self-confidently in the mirror. You will see a change. "Or even feel:" Maybe the swimsuit is not so close or the T-shirt suddenly worn out. "(Ad) p;

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