Lose weight, but how to start? 8 tips

Lose weight, but how to start? You want to finally lose weight in 2022? With this strategy you can do it

The fear of failing at losing weight is widespread. Especially if you want to lose a large amount of excess weight, the thought of an upcoming diet and a sweaty exercise program can be quite scary. However, eating right and getting enough exercise are the two key factors for successful weight loss. But there are a few basic things that can make the beginning easier for you and that apply to everyone, no matter how high your starting weight is and what prerequisites you bring with you.

Weight loss principle: YOU have to want it – not others!

This is the most important prerequisite for the long-term success of your weight loss project. The decision to lose weight must come from you alone, don’t let others put you under pressure – you don’t have to prove anything to anyone! Who is only half-heartedly with the thing, it can leave it in the reason equal completely leave. You have to get to the point where you say: I don’t feel well anymore, something has to change. Or maybe something else is motivating you to lose weight, like your kids, who you want to play soccer with without getting winded.

You want to start right away? Then the most effective way to lose weight is already waiting for you: Our bundle of training and nutrition plan, with which you will achieve optimal results in the shortest possible time.

  • training and nutrition plan
  • your kickoff for sustainable weight loss success
  • all exercises as picture and video
  • only dumbbells necessary
  • simple, delicious weight loss recipes
  • training and nutrition plan
  • your kickoff for sustainable weight loss success
  • all exercises as picture and video
  • only dumbbells necessary
  • simple, delicious weight loss recipes
  • 43-page PDF for all equipment

Start your weight loss project with a turbo! Our proven combination of training and nutrition finally makes your start extremely easy. So you will see in only 2 weeks already the first successes and a lifestyle, on which you can build in the consequence. This is how you can expect lasting success even after the 2 weeks. Ingenious, or?

In terms of training, 3 units per week are on the program. Here we combine highly effective strength training, specifically designed for maximum fat burning, with effective interval sessions. In contrast to pure endurance training, this special combination preserves valuable muscle mass. The bottom line is that this will also help you with fat burning – even in times of physical rest.

Our fat-away nutrition plan will definitely not let you go hungry. Instead, it’s all about high-protein diets, paired with natural, high-volume foods (especially healthy vegetables). You can and should also eat valuable fats, as they give you the energy you need for a low-carbohydrate diet. So you can definitely lose 2 kilos of weight in the 2 weeks.

Every start is hard. But with our specially designed 2-week-combination we take you by the hand and provide you with valuable strategies that you can use for further success even after the 14 days. So, the best thing is to start right away!

  • Training and nutrition plan
  • only dumbbells needed
  • Workout and diet | 8 weeks
  • only dumbbells necessary
  • 30 exercises as picture and video
  • 38 ingenious weight gain recipes
  • 95 pages, available on all devices

The right training and the right nutrition – that’s how simple the formula for a muscular body is. Only if you use your muscles regularly and give them enough time to regenerate, you can build up your body. But in order for your body to gain any muscle mass at all, you need to supply it with enough protein and energy. this is best achieved with our highly effective training and nutrition plan especially for beginners.

Concretely expect you in the first 4 weeks two alternating whole body Workouts. This has the advantage that you can train the crucial muscle groups several times a week without overloading yourself. Once you’ve built a solid foundation in the first few weeks, the workouts become more challenging in weeks 5 to 8. So add one more session per week and switch to an upper-lower body split. Well, already feel like lifting weights?

In terms of nutrition, you can expect 8 complete weekly plans with numerous delicious muscle-building dishes. Every single recipe is protein-rich and fully coordinated with your training days. Some recipes are deliberately duplicated within a week. Keyword: Meal-Prep. To save time, you can double the amount for the next day or the day after. In addition, our smart snack table also trims your in-between meals for growth.

Especially as a beginner you have the chance for impressive muscular growth, but this can only be achieved with the right planning and the ideal combination of training and nutrition. So, what are you waiting for? Download and build up!

  • Turbo training plan for fast results
  • perfect preparation for the summer
  • Turbo training plan for fast results
  • perfect preparation for the summer
  • only dumbbells necessary
  • 18 exercises described on video and with pictures
  • available on all devices

Summer is just around the corner and you’re not in shape yet? Then watch out! Because with our turbo training plan, we’ll give your beach body the finishing touches in just 2 weeks. And the best thing is that you only need two dumbbells with adjustable weights and you can start right away. So what are you waiting for?!

A clever combination of strength and endurance training awaits you. Strength training 3 times a week, working individual muscle groups separately (also known as split training). So you can fully concentrate on the upcoming regions and set an optimal training stimulus. In addition, once a week a so-called High-Intensity-Interval-Training (HIIT) is done. These are short but crisp cardio units, which here consist of an alternation of sprints and easy runs. Exactly these changes provide for a blazing fat burning. And this is also necessary to expose your six pack. Let’s go!

Ready for the final spurt! Because with our turbo training plan we give your beach body the final touch in only 2 weeks. Our recipe for success? The smart combination of strength and endurance training. This is the only way to boost your fat burning and unleash your washboard abs. So, get the plan and go full throttle!

  • Turbo training and nutrition plan
  • 18 exercises as video and picture
  • Turbo training and nutrition plan
  • 18 exercises as video and picture
  • only dumbbells needed
  • over 30 different fat-away recipes
  • Nutritional information included

Summer is just around the corner and you’re not in shape yet? Don’t worry: With our ingenious turbo-combination of training and nutrition plan, we’ll put the finishing touches on your body. And the best thing is: For the implementation you only need two dumbbells with adjustable weight and you can start directly. So what are you waiting for?

A clever combination of strength and endurance training is waiting for you. 3 strength training sessions are scheduled per week. In addition, once a week a so-called High-Intensity-Interval-Training (HIIT) is added. These are short but crisp cardio sessions, which here consist of an alternation of sprints and easy runs. Exactly these changes provide for a blazing fat burn and lay your Sixpack free. Finally!

And our nutrition plan ensures that your weight loss process is further optimized. Like? By focusing on high protein and low carbohydrates. If you reduce the daily amount of carbohydrates to about 100 grams, you force your metabolism to change. The energy, which he used to get from carbohydrates or from the (glycogen) stores, he now gets from fat – or from your fat reserves. Ingenious, or?

Summer can come! Because with our proven bundle of training and nutrition, we provide for the beach body fine-tuning. For training we rely on the clever combination of cardio and strength, for nutrition on low-carb. So, download the plan and get a six-pack!

  • Turbo combo for fast results
  • ideal vacation preparation
  • Turbo combination for fast results
  • Ideal vacation preparation
  • for home gym or studio
  • 16 delicious fat-away recipes
  • 39 pages, available on all machines

You want to put the finishing touches on your six-pack, but you don’t have much time left? Then don’t worry: With our proven 2-week bundle of training and nutrition, everyone who’s in a hurry can get in shape. Our secret: The clever combination of strength and endurance training as well as low carb recipes.

A special full-body workout awaits you every two days during training. The bottom line is 7 workouts in two weeks that really heat up your metabolism and get your core in beach shape. Why you should train the whole body including the legs? Because the main thing on the way to a six-pack is to burn off the layer of body fat above the abdominal muscles. And this works mainly by training the large muscle groups.

To further optimize your metabolism, our nutrition plan comes into play. Delicious taste, however, will not be neglected in the process. Plus: You won’t go hungry because of the satiating effect and the portion sizes of the dishes. Unlike conventional diets, we focus here on a change in diet that you can also adopt for yourself in the long term. So you stay fit even after the 2 weeks. Let’s go!

The topless shape can come! Because with our proven combination of nutrition and training we get you in shape in time. When it comes to training, we focus on full-body workouts, and when it comes to eating, we focus on low-carb. This is how we boost your fat burning and make sure that your six pack finally appears. So, get the plan and go full throttle!

  • Training and nutrition plan, perfect for the home gym
  • maximally effective and sustainable
  • Training and nutrition plan, perfect for the home gym
  • maximally effective and sustainable
  • 31 exercises in picture and video
  • 24 ingenious fat-away recipes
  • 124 pages, available on all devices

You want to crown your fitness with a six pack? Then we have the perfect total package for you. Because only those who cleverly combine nutrition and training will get the coveted ripple look. But don’t worry: You don’t have to be a star athlete or a star chef to achieve your goals. Motivated? Then let’s get started with the implementation!

A special full-body workout awaits you every two days during training. The bottom line is that you’re looking at 28 workouts in 8 weeks that will really heat up your metabolism and get your core in tip-top shape. Why you should train the whole body including the legs for it? Because the main goal on the way to a six-pack is to burn the body fat layer above the abdominal muscles. And this works mainly by training the large muscle groups.

The fine tuning gives you then the nutrition. Maybe you know the saying: abs are made in the kitchen. Because only eating the right foods will help you lose the fat that surrounds your six-pack. Our nutrition plan provides you with sufficient protein, which not only keeps you full longer, but also helps you build muscle. And the healthy fats give you plenty of power. So what are you waiting for?

You finally want a six pack? With the right mix of nutrition and training it is possible. And our plan combination helps you. Every two days you challenge your entire body in crisp full-body workouts to give your fat burning such a kick. You can optimize the weight loss process with our special washboard stomach diet consisting of plenty of protein and healthy fats. So, download and achieve your dream figure!

You want to build muscle or get fitter all around? Our top coaches write you one customized Training and/or nutrition plan.

You are already a customer? Then log in here.

After successful payment you will receive an e-mail with a download link. If you have any questions, send a message to [email protected]

The following strategies will help you to lose weight and maintain your desired weight permanently. Don’t give up too soon – even if things don’t go so well for a while. Our tips show you how to overcome the physical and mental obstacles of your new sports and nutrition plan.

1. Set realistic goals and adjust expectations

As mentioned above, the right attitude is the basic prerequisite for a successful diet (more about this in point 2). So don’t expect too much from yourself and be realistic, especially about the number of kilos you want to lose and the time frame in which you want to lose them. (Major) weight loss takes time – the duration varies from person to person and is difficult to predict. If you change your diet and want to lose weight in a healthy way, you will lose about 1 to 2 kilos a week, at the beginning and with a high starting weight it is often more. Some days you might lose weight drastically, on others not so much happens on the scale – that’s perfectly normal.

2. Change your diet instead of a crash diet

Classic diets with a strict and usually much too large calorie restriction are doomed to failure from the start. Sure, the weight loss may be big at first, but we can promise you one thing: If you lose weight rapidly with a crash diet, you will have the kilos back after a few weeks. You will only have long-term weight loss success if you change your diet. Don’t panic: No one is asking you to throw out old eating habits overnight and ban everything you love – including pizza and chocolate – from your life. A change of diet takes time and should be done step by step. Here we tell you how you should best proceed.

3. You do not have to commit to one diet

Low carb or rather keto diet, high in protein or low in calories? Or how about interval fasting? Why not just a little bit of everything? You don’t have to stick strictly to a certain nutritional concept to lose weight successfully and also in the long term. Because basically the basis is always the same: Eat protein-rich foods and plenty of fruits and vegetables, avoid too many and especially unhealthy carbohydrates, industrial sugar and eat healthy fats instead of "only" low fat. Point.

However, if you are very unsure about nutrition and want some kind of guidance that you can follow, then we recommend low carb eating. Everything you need to know, why it works and what low carb recipes look like, you can find out here.

  • Cookbook
  • 20 quick recipes
  • including nutritional values
  • available on all devices
  • Cookbook
  • 20 quick recipes
  • including nutritional values
  • available on all devices

You want to eat low carb, but you run out of ideas too quickly? Then our cookbook is made for you. Because in it we show you 20 simple but delicious recipes for a successful low carb meal. Nothing more stands in the way of a low-carb diet. Let it taste!

Our recipes always contain less than 20 grams of carbohydrates. In addition protein-rich food, like fish, meat, eggs or Tofu come. Vegetables and salads complement the protein bombs and ensure with proper volume that the quantity is also correct. Bon appetite!

Low carb is perfect for weight loss. And with our cookbook you can really enjoy it at the same time. Because with it we provide you with 20 ingenious recipe ideas. So, download and conjure up dishes!

You are already a customer? Then log on here.

After successful payment you will receive an e-mail with a download link. If you have any questions, send a message to [email protected]

4. This is how big your calorie deficit should be when losing weight

Losing weight is based on a very simple principle: if you eat more calories per day than you can consume, you will gain weight. This also means that if you reduce your calorie intake and eat fewer calories than you burn, you will lose weight. This is called "negative energy balance. How much calories you need per day can be calculated with one click on our calorie calculator. The optimal calorie requirement for losing weight is about halay between your basal metabolic rate and your total calorie requirement – but never below your basal metabolic rate!

If you want to maintain your weight later, eat as much as the total calorie requirement allows. Don’t cut your calorie intake by more than 500 calories a day – 200 to 300 calories is better. This way you will lose weight more slowly, but in a completely healthy way.

5. Avoid overzealousness and overexertion

In the beginning, the ambition to lose weight is often great. This usually leads to you wanting to introduce a variety of new habits starting tomorrow. Do more sports, cook healthier, drink a lot. Attention: This is how you quickly run the risk of overexerting yourself. Start with one thing: For example, how about aiming to drink more water every day (3 liters per day)?!) and cut down on soft drinks? Or you start by picking out protein-rich weight loss recipes for a healthy dinner, and go shopping for them. Start small and don’t make the next change until you’re really ready. How to avoid unnecessary frustration. If you don’t know where to start, get help from one of our coaches – together it’s bound to work out.

  • Training and nutrition plan
  • 30 exercises as picture and video
  • only dumbbells necessary
  • 30 easy, delicious weight loss recipes
  • 94 pages, available on all devices
  • Training and nutrition plan
  • 30 exercises as picture and video
  • only dumbbells needed
  • 30 simple, delicious weight loss recipes
  • 94 pages, available on all devices

No question, such a re-entry is hard. But fortunately there is our targeted bundle of training and nutrition. In it, we show you how to match and even exceed your old performance in just 8 weeks. Plus: For the implementation you need only two dumbbells adjustable in weight and can start virtually directly. So what are you waiting for?

You concentrate mainly on multi-joint exercises, which always work several muscle groups at the same time. Classics here are the push-up or the squat. Not only do they burn an incredible amount of calories, but they also save you precious time. So with just a few moves you cover your whole body. Add a cardio session to the 2 full body workouts per week. This one consists of sprint intervals and really revs up your metabolism.

In terms of nutrition, vitamin-rich, natural, large-volume foods are on the table. For example, you can eat an almost infinite amount of vegetables and still lose weight, because most vegetables have an extremely high water and fiber content. Protein also plays a crucial role in losing weight, because it keeps you full longer and helps your body build muscle. And complex carbohydrates and healthy fats give you enough power for the day.

Build on old achievements? Our combination of nutrition and training makes it possible. We rely on a mixture of strength and cardio to push your metabolism. The whole-grain meals ensure sufficient power and energy. So, download the plan and go for it?

You want to build muscle or get fitter all around? Our top trainers write you a customized Training and/or nutrition plan.

You are already a customer? Then log in here.

After successful payment you will receive an email with a download link. If you have any questions, send a message to [email protected]

6. Don’t get stressed and get enough sleep

You have optimized your diet and exercise regularly? Class! But there are still a few small adjusting screws on which you can turn, in order to advance your Abnehmprojekt: Factors such as sleep, exercise and stress are all interconnected. If you neglect one, the others suffer too. An example of this is suboptimal sleep (less than 7 hours): according to studies, this tempts you to overeat. So try to balance your body – you’ll achieve greater weight loss with holistic changes that go beyond dietary changes.

7. Do not fixate on the scale

We often make our weight loss success dependent on the number on the scale. But don’t focus too much on these measurable successes, but also pay attention to subjective changes: Do you feel lighter, do you have more energy, is jogging now easier for you, or do your old jeans fit again?? Congratulations, you are making progress. Be aware of these feelings, because they will help you in the future to stay on the ball despite small setbacks. Above all, don’t be unsettled if your weight stagnates for a week – just carry on as before. Fact: Muscle is heavier than fat. That means, if you trade your fat reserves for muscles, you will inevitably gain a little weight instead of losing it.

However, if nothing happens on the scale for several weeks, then increase your training load. Your body quickly gets used to the higher level of physical activity and at some point consumes fewer calories in the process. That’s why it’s even more important to vary cardio and strength, always try new things and run that one extra mile.

8. Accept slips and stick to it

Every one of us has a craving for a slice of pizza or a greasy burger with extra cheese now and then. This is normal and totally okay as long as you don’t lose sight of your goal and continue to eat healthy. If you sin once, you don’t immediately destroy your previous weight loss successes. Moreover, strict prohibitions do not help you lose weight, they only make the cravings worse. Accept a slip as such, no more, no less. On a bad day, it helps if you take a step back (for example, do some exercise and clear your head) and try to understand that such "cheat meals" are not a good idea also be part of the learning process. Over time, though, you’ll feel the cravings for fattening foods less and less often, we promise.

Your individual weight loss path will not always be easy. It is important that you do not let yourself be put off by minor setbacks. It pays to stick with it, and once your new principles are second nature, you’ll be able to easily maintain your weight later. Until then, we support you actively and give you our concentrated knowledge in order to gain weight healthily and effectively – with our 2-week diet and training plan.

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