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🇬🇧 Why strength training should be part of your training plan:

1. That “toned” look everyone always asks about is actually more lean muscle mass
2. Wanna eat more? Increase your energy consumption by building more muscle
3. The most important thing for healthy aging is reducing your risk of falls, and strength training makes a major contribution to that.

Let’s go and pick up those freaking barbells 🏋🏽‍♀️

@lifestylefitnessclubs

🇬🇧 Why strength training should be part of your training plan:

1. That “toned” look everyone always asks about is actually more lean muscle mass
2. Wanna eat more? Increase your energy consumption by building more muscle
3. The most important thing for healthy aging is reducing your risk of falls, and strength training makes a major contribution to that.

Let’s go and pick up those freaking barbells 🏋🏽‍♀️

@lifestylefitnessclubs

June glow ☀️

June glow ☀️

🇬🇧 „Do I burn more calories when it’s hot?” 🥵 ☀️

Not significantly. Even though your heart rate may be a little higher and you’re sweating more, the extra calories your body burns in extreme heat are minimal. Sweating is our body’s cooling system not a sign that you’re burning a meaningful amount of extra calories.

Extreme cold can increase calorie expenditure through shivering and the activation of brown fat. ❄️

So yes, keep moving and stick to your routine but adjust the intensity, stay hydrated, and most importantly, listen to your body. If you’re feeling dizzy, exhausted taking one rest day is absolutely okay.

🇬🇧 „Do I burn more calories when it’s hot?” 🥵 ☀️

Not significantly. Even though your heart rate may be a little higher and you’re sweating more, the extra calories your body burns in extreme heat are minimal. Sweating is our body’s cooling system not a sign that you’re burning a meaningful amount of extra calories.

Extreme cold can increase calorie expenditure through shivering and the activation of brown fat. ❄️

So yes, keep moving and stick to your routine but adjust the intensity, stay hydrated, and most importantly, listen to your body. If you’re feeling dizzy, exhausted taking one rest day is absolutely okay.

One of my favorite diet hacks during bb competition prep was actually something really simple: black coffee ☕️ Whenever I got hungry between meals, I’d have a cup of coffee and it often helped me get through until my next meal. It has almost no calories, the caffeine can help you feel more alert, and it reduce appetite while giving your metabolism a small temporary boost.

But here’s the catch: this only really applies to black coffee (or coffee with just a splash of milk). A caramel latte, flavored cappuccino, or other fancy coffee creation can easily contain a few hundred calories from milk, syrups, sugar, and whipped cream. At that point, your “coffee” is more like a dessert than a diet-friendly drink.

So yes, coffee can absolutely be a useful tool if your goal is fat loss. Just keep it simple, don’t rely on it instead of eating enough nutritious food, and especially in hot weather, don’t forget that water is still your best friend💧☕️

#diethacks

One of my favorite diet hacks during bb competition prep was actually something really simple: black coffee ☕️ Whenever I got hungry between meals, I’d have a cup of coffee and it often helped me get through until my next meal. It has almost no calories, the caffeine can help you feel more alert, and it reduce appetite while giving your metabolism a small temporary boost.

But here’s the catch: this only really applies to black coffee (or coffee with just a splash of milk). A caramel latte, flavored cappuccino, or other fancy coffee creation can easily contain a few hundred calories from milk, syrups, sugar, and whipped cream. At that point, your “coffee” is more like a dessert than a diet-friendly drink.

So yes, coffee can absolutely be a useful tool if your goal is fat loss. Just keep it simple, don’t rely on it instead of eating enough nutritious food, and especially in hot weather, don’t forget that water is still your best friend💧☕️

#diethacks

The eGym definitely isn’t the foundation of my training, but after a competition, I sometimes enjoy adding it in.

I also think eGym can be a great option for people who are new to the gym, those who want a simple and time-efficient workout, or anyone looking to build confidence with resistance training.

Will it replace free weights for me? Never… But not every training phase has to be about maximizing performance. Especially the first week after a comp can be a great time to take a step back and do something completely different. It often helps you recharge and come back hungry for the next training block 😈

@lifestylefitnessclubs

The eGym definitely isn’t the foundation of my training, but after a competition, I sometimes enjoy adding it in.

I also think eGym can be a great option for people who are new to the gym, those who want a simple and time-efficient workout, or anyone looking to build confidence with resistance training.

Will it replace free weights for me? Never… But not every training phase has to be about maximizing performance. Especially the first week after a comp can be a great time to take a step back and do something completely different. It often helps you recharge and come back hungry for the next training block 😈

@lifestylefitnessclubs

After one year my second powerlifting competition 🏆

(Swipe to the end to see my first bench press try 2024)

Squat: 85 ✅ / 92,5 ✅ / 97,5✅
Bench: 50✅ / 52,5 ✅ / 55❌
Deadlift: 120 ✅ / 132,5 ✅ / 142,5 ✅

All in all, it was again a really great experience! The prep went really well, I had no struggle with the weight and I felt overall much more confident than last year (even if it was almost 35°C 🥵). Thanks to my coach @tim_franzmann 🤞🏽

However, the first lift is always tricky for me as I am always quite nervous and “shaky” and, for some reason, forget everything that I’ve learned in training… That’s why we decided to go for the safe call instead of the 100 kg I had dreamed of, which was absolutely the right decision.

Bench 1 and 2 were sooo easy that everybody assumed the 55 kg would be an easy win, but yeah… seems not 😅🤷🏽‍♀️

I left the third discipline, deadlift, with the last set being the best one and with room for more ✌🏽😈

Fun fact: Even though I competed in bodybuilding competitions for 6 years and had already done strength training in the gym before, I had never ever done bench press in my life, barely did deadlifts, and only did squats for 10–15 reps so as not to “destroy” my midsection, which was one of my characteristics in bodybuilding.

After one year my second powerlifting competition 🏆

(Swipe to the end to see my first bench press try 2024)

Squat: 85 ✅ / 92,5 ✅ / 97,5✅
Bench: 50✅ / 52,5 ✅ / 55❌
Deadlift: 120 ✅ / 132,5 ✅ / 142,5 ✅

All in all, it was again a really great experience! The prep went really well, I had no struggle with the weight and I felt overall much more confident than last year (even if it was almost 35°C 🥵). Thanks to my coach @tim_franzmann 🤞🏽

However, the first lift is always tricky for me as I am always quite nervous and “shaky” and, for some reason, forget everything that I’ve learned in training… That’s why we decided to go for the safe call instead of the 100 kg I had dreamed of, which was absolutely the right decision.

Bench 1 and 2 were sooo easy that everybody assumed the 55 kg would be an easy win, but yeah… seems not 😅🤷🏽‍♀️

I left the third discipline, deadlift, with the last set being the best one and with room for more ✌🏽😈

Fun fact: Even though I competed in bodybuilding competitions for 6 years and had already done strength training in the gym before, I had never ever done bench press in my life, barely did deadlifts, and only did squats for 10–15 reps so as not to “destroy” my midsection, which was one of my characteristics in bodybuilding.

Welcome to Episode 1 of “What Food Always Buy at DM” ✨

Advertisement | self-paid

Welcome to Episode 1 of “What Food Always Buy at DM” ✨

Advertisement | self-paid

🇩🇪 Du schaffst noch keine Klimmzüge? Dann fang nicht direkt mit einem weiten Obergriff an.

Für viele Anfänger sind Chin-Ups (enger Untergriff) der bessere Einstieg. Durch die stärkere Unterstützung von Bizeps und Rücken fällt die Bewegung oft leichter und du kannst schneller Kraft aufbauen.

Sobald du mehrere saubere Wiederholungen schaffst, kannst du nach und nach auf klassische Pull-Ups umsteigen.

🇬🇧 Can’t do pull-ups yet? Don’t start with a wide overhand grip right away.

For most beginners, chin-ups (close underhand grip) are a much better starting point. Since your biceps can contribute more, the movement is often easier to learn and helps you build pulling strength faster.

Once you can perform several clean reps, gradually transition to regular pull-ups.

🇩🇪 Du schaffst noch keine Klimmzüge? Dann fang nicht direkt mit einem weiten Obergriff an.

Für viele Anfänger sind Chin-Ups (enger Untergriff) der bessere Einstieg. Durch die stärkere Unterstützung von Bizeps und Rücken fällt die Bewegung oft leichter und du kannst schneller Kraft aufbauen.

Sobald du mehrere saubere Wiederholungen schaffst, kannst du nach und nach auf klassische Pull-Ups umsteigen.

🇬🇧 Can’t do pull-ups yet? Don’t start with a wide overhand grip right away.

For most beginners, chin-ups (close underhand grip) are a much better starting point. Since your biceps can contribute more, the movement is often easier to learn and helps you build pulling strength faster.

Once you can perform several clean reps, gradually transition to regular pull-ups.

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