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Summer is coming!

Summer is coming…well, at least the calendar tells that summer is near. Summer means sun, park, lake, beer and BBQ – but this post is not about kicking back, drinking a beer and putting some steaks on the grill. It’s about how you can improve your body composition the best in the left 2-3 months.

My friends sometimes say, I know everything about diet and eating, because every spring I diet. I tried alot of different diets, from PSMF to Slow-Carb. But this year I’m doing something I already did 3 years ago and worked good for me. Intermittend Fasting, but not the normal way where you fast a whole day every week, I’m fasting 16 hours a day and eating 8 hours. But that’s not the point of this post, the point is to help you improve your Body Composition.

10 fool proofed Tips to lose weight

1) Drink more water

Some say you should drink around 1 liter per 20kg (44lbs) Bodyweight (example: 80kg = 4L, 176lbs = 4L). I personally try to drink 4-6Liter, unsweetened drinks, if possible not out of plastic. I don’t count coffee and tea.

2) Do something in the Morning

Do Joint Mobility every morning or some Push Ups and Squats, that pushes your metabolism and you start powerfull in your day.

3) Stop eating after 8 p.m.

That’s not because of the carbs, but after dinner it’s often hard to stop eating while sitting in front of the TV. So try stop eating after dinner to avoid the carving. You can eat some fruits for dessert, but after that you should only drink water.

4) Drink coffee and green tea in the morning

Coffee wakes you up and pushes your metabolism, especially when combined with green tea. I fast 16 hours a day and have a cup of coffee and a big cup of green tea every morning for breakfast. That gives you some extra power for your day!

5) Tabata

Most of our followers already do sports, but what if the fat doesn’t melt away? Well you need to kick start it with some Burpee Tabata. I recommend doing Tabata 1 to 3 times per week. It’ll crack open the fat depos.

6) Move around!

Walk instead of driving by car, stand in the train instead of sitting down, etc. that’s how you burn some extra calories. Also have a look at our post “Immer und Überall” (it’s not translated yet, sorry.).

7) Sleep

Everybody knows it’s good to live quable, but what is it? Well, it’s just that tension and relaxtion should be even. Exercise hard and rest hard! A stresst body lowers its metabolism and that’s what we don’t want, because then our body won’t burn fat. To keep an even tension relaxtion level you should go to sleep around 10 to 10:30 pm and have 8 to 9 hours of sleep.

8) Drink less alcohol

Yep, that’s the way it is. A glas of wine or two beer at the weekend while partying with our friends won’t make a big difference, but try avoiding any alcohol.

9) Eat less sugar

Try avoiding sugar until summer. I know it’s damn hard, but you’ll see and feel a difference you don’t want to miss! Try eating more fuits and veggies.

10) Play

Sure, you can go and play with your kids, but I meant play some sports. Go out and play Soccer, Football, Tabletennis, etc. with your friends. It’s all about moving around and breaking with movment habbits, so if you run a lot during training, go do something with your hands, like Tabletennis or Firsbee. Your body will like this extra movement and burn some extra calories.

Good Luck!

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