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Reduce animal fat in favor of vegetable oils
The consumption of animal fat, particularly saturated fat (i.e. contained in meat from fattened animals,
various sausages, whipped cream) raises the level of cholesterol in your blood and can therefore lead
to health problems. It can help develop various deficiencies like arterioscle-rosis (vascular constriction),
gallstones, or overweight. In general you should preferably use vegetable oil from soy beans, thistles,
sunflower seeds, or olives rather than animal fat like cooking fat or butter.
Reduce the consumption of sugar and sweets/candy
Eat fruit for a snack rather than sweets.
Reduce the amount of salt in your diet
Too much salt is one of the factors which causes high blood pressure. The average daily need is
ca. 3 - 5 g. However, many people consume 15 - 25 g and more per day. Foods like pre-cooked meals,
canned food, or chips contain a particularly high proportion of salt.
The loss of salt through physical activity does not need to be replaced with regular salt.
Consumption of foods with high fiber content
Fibers are the parts of food which are indigestible to the human stomach. They stimulate the function-
ing of the bowels and provide nutrition to the bacteria in the large intestine. In order to eat a sufficient
amount of fibers your diet should contain a high proportion of products made of whole wheat (bran,
linseeds, cereals), vegetables, salad and fruit.
Reduce respectively avoid stimulants
Alcohol
contains many calories and slows down regeneration.
Nicotine
helps developing vascular problems and can considerably reduce your endurance
performance.
Drink while doing sports
Perspiration is a natural part of doing sports. A loss of fluid of as little as 2 % of your body weight (corre-
sponds with a loss of about two liters through perspiration) will already notably reduce your perform-
ance ability. Therefore you should drink a sufficient amount of fluids especially during the work-out,
ideally 200 to 250 ml (7 to 9 fluid ounces) every 10 to 15 minutes. In the course of one day you should
drink 3 - 5 liters. The more physical activities you do and the more you perspire the more you should
also drink. Use isotonic drinks or diluted fruit juices to quench your thirst and as an ideal replacement
for used electrolytes (calcium, magnesium, potassium) and carbohydrates.
Cross training
To ensure an optimal performance of your body you have to exercise the cardiovascular system as well
as your muscles. A cross training ideally consists of three parts:
1. Specific endurance work-out in every category
(see work-out ”Fatburn/Health, Cardio and Power“)
An endurance work-out improves your cardiovascular system and causes an increase in burning
fat and calories. It will melt those extra pounds and therefore accentuate your muscles.
2. Systematic muscle work-out
(i.e. exercising on multi-position stations, abdominal machines, free weights etc.)
Systematic muscle work-out allows you to shape up and helps supporting the human skeleton.
This support prevents you from exerting to great a strain on single body parts like for example
knee or hip joints, spinal column, etc.
Personal Training
