“Super Foods” are not only good for your bones and muscles,
but also useful for your eyes, hairs and skin.
Pick at least one of them, better one out of each category and add them to
every single meal and intake during the day.

Try to mix them up as colourful as possible.

SUPER FOODS:

Add “Super Foods” to EVERYTHING at passes your mouth.

To give you an example: you are having a slice of bread with cottage cheese, add some avocados and tomatoes.
You are having croissants and coffee for breakfast add some fruits for example. Or even if you are having nachos at the cinema, ice cream at the beach or hot dog at 4am in the middle of nowhere, complete your intakes with whatever you think hits your taste the best.

The “Super Foods” in the list above are just a few examples - extend it. To make sure you use it, send it to your phone, stick a copy on your fridge or if you want to make it easy, only buy “Super Foods” so you don’t have anything else at home.

JOIN THE #eatshitf%! FACEBOOK COMMUNITY AND
MAKE USE OF THE POWER OF SHARING KNOWLEDGE.

NO! Not talking about lasagne all day long!!

Try to eat at least 4-5x per day to cut off bodyfat and even 6-8x to gain muscles -
and this does not only apply for bodybuilding but also for body-sculpting.
Bodybuilders will need accordingly bigger portions and way more details in
food selection and nutrition timing.

1-2 meals a day and some snacks will be enougH
If you are not moving around a lot or at all.

BOOST YOUR METABOLISM

Metabolism is the process of burning calories in your body which happens naturally even when you are sleeping. 
Substantial meals all 2-3h keeps your blood sugar level stable,
feeds your body a steady stream of nutrients and helps control cravings for seewts and fats.

Eating breakfast can increase your resting metabolism by up to 10 percent.
Starting your day with breakfast initiates the metabolic process of digesting and transporting food.
 

BREAKFAST 7:00am

Example: eggs with veggies or fruit and some whole grain carbs
Break your fast within an hour of waking up

SNACK 9:30am

Example: curd cheese with fruits and (shredded) nuts
Ideal combination of  probiotis, B vitamins, anti-oxidants, healthy fats, fiber and protein.

LUNCH 12:00Pm

Example: chicken breast with quinoa and veggies
Quinoa is a gluten free grain and contain more protein than any other grain or rice.

PRE-WORKOUT 3:30Pm

Example: sugar free whole grain muffin with peanut butter and banana slices
60-90min befor workout for adequate digestion and absorption.

POST-WORKOUT 6:00Pm

Example: any kind of protein smoothies with fruits
Proteins and the vitamins & minerals in fruits contribute to a faster recovery after workout.

DINNER 7:00Pm

Example: salmon and veggies
Salmon are rich in high quality proteins and large amount of omega-3 oils to maintain your bodily function.

LATE SNACK 9:00Pm

Example: mozzarella and tomatos
Slow digesting protein like mozzarella curb the break down of muscles during sleep by providing a steady release of amino acids.

The main idea is  carbs and protein in the day time and fats and protein in the night time.
Proteins are essential for the repair and growthe of tissues and help you to gain and maintain a lean body mass. Whole grain crabs will boots your energy level.

KEEP YOUR BODY HYDRATED!
Drink enough water mostly between meals.

... YOU DONT WANT TO LOOK LIKE GREY CINDERELLA.

Sleep is allowing your active neurones to rest, but more than that the supportive cells now clean up the toxins that neurones produce. If you don´t clean up this shit, it makes your attention falter, your memory is impaired and your ability to think through problems is challenged. And if that were not enough, poor sleep turns your insulin, that helps regulating your metabolism, upside down; so you are more likely to gain weight from what you eat and also eat more.

PRIORITISE SLEEP

2) Ideally we have nothing to do but to relax from 9 pm on and then go to bed when we feel the sleep wave (a period we feel highly drowsy, for most people this will occur between 9-10 pm). A nearly immediate effect of going to bed after midnight is that it throws off your natural circadian rhythms, governed by your SCN, and this may lead to insomnia. Along with anxiety, a whole host of negative consequences flow from this basic fact of sleep deprivation. The impact of too little sleep on the immune system has not received very much attention even though sleep deprivation has been shown to activate defense mechanisms and to elevate certain inflammatory cytokines or cell "messengers" (IL-6, TNF) in young adults. Reduced sleep is also related to an increase in both cardiovascular events and cardiovascular disease. Also scientists hypothesise that sleep deficits cause obesity. Therefore go to bed before midnight cinderella!

Our best quality of sleep is obtained when our circadian rhythm is at its lowest point (usually between 10 pm – 5 am). Therefore even if we obtain a good amount of sleep (7-9 hours), going to bed late is likely to lead to a large amount of our sleep being highly inefficient.

3) Try to get full 90 minutes cycles

Sleep is a cycle of phases, a shift back and forth between rapid eye movement (REM) sleep and non-REM sleep. During REM sleep, memories and thoughts from the day are processed; it is the stage of sleep in which vivid dreams occur. During non-REM sleep, many restorative functions occur. In the deepest phase of non-REM sleep (known as slow-wave sleep), the brain recovers from its daily activities and hormones are released, which help the body rebuild itself from damage done during the day.

After you fall asleep, you cycle through 90-minutes of non-REM sleep followed by REM sleep.

Oddly, the ratio of non-REM-to-REM sleep within these 90-minute cycles changes across the night, regardless of when you go to bed. Early in the night (between the hours of 11 p.m. and 3 a.m.), the majority of those cycles are comprised of deep non-REM sleep and very little REM sleep. Yet, in the second half of the night (the hours between 3 a.m. and 7 a.m.), this balance changes; the 90-minute cycles are comprised of more REM sleep together with a lighter form of non-REM sleep. Because there is a greater propensity for deep non-REM sleep earlier in the night, someone who sleeps from 9 p.m. to 5 a.m. (eight hours total) will have a different overall composition of sleep with more non-REM than someone who sleeps from 3 a.m. to 11 a.m. (also eight hours total) and so is likely to experience more REM. So going bed too late, will deprive you of some of the restorative functions that non-REM sleep normally provides. Think about it when you set your alarm for the morning!

FOR EXAMPLE: Try to set your clock 6h (4x 90min cycles) after going to bed rather than 5.5h, or 7.5h (5x 90min cycles) rather than 7h. If you are a bad sleeper then add an extra 30min!

4) Napping is a great way to boost alertness by reducing sleep pressure. If you have been awake for an extended period of time, have had a poor night(s) of sleep, or if you are awake at a time you would normally be asleep you are likely to feel sleepy. A brief nap of 10-25 minutes can reduce sleep pressure and keep you more alert for the next several hours. Naps of longer than 25 minutes duration may cause you to wake up with sleep inertia (a groggy, disorientated sensation). Then better sleep a full 90min cycle.

5) Caffeine and alcohol can be bad for sleep. It is important to have them both in moderation and to avoid them at least 4 hours before going to bed for a better quality sleep.

BUILD YOURSELF

... you do have magic powers do that!

How? All cells in our body are made of proteins. The cells in our body resolve after a while, some take longer, some are faster but eventually they all die. Fortunately the body replaces the old cells with new cells. In order to perform this magic the body need fuel, in particular proteins. Approximately every seven years we become an entirely new person because thats ruffly the time it takes for complete metamorphosis or cell make-over. The reason most relationships and marriage fail in the darn seventh year is probably, because we are literally not dealing with the same person any more, at least on a cellular level.

The quality of this cellular make-over will depend a lot on both the quality and quantity of fuel that is available to the body. Therefore, try to add protein to EVERYTHING you eat, that means:

also add proteins to the chocolate bar in the office (for ex. milk) and to the glas of vine  (for ex. cheese) in the evening.
Just add it to fu%!ing everything you fancy.

Everything you eat raises your metabolism rate – but protein boosts it the most.
IT helps you build muscles and muscles burn calories.

Protein
17,2kJ = 4,1 kcal/g

Proteins are beside carbs and fats one of the main nutrients for the human body.
They are made of different kind of amino acids which are the main components of every single cell of our body. A greater part of food-protein is used to build endogenous proteins and any surplus will be used as a source of energy as well . You can also find a large amount of protein in veggies, for example in:

QUINOA 8g
KALE 8g
TOFU 6g
BEANS 15g
CHICK PEAS 15g
HEMP 10g

 

Even though your cells are constantly dying, your body is not letting you down. With this little trick you can help repair or at least enhance any damage in return. Take advantage of this magical power, it is basically like a reincarnation of yourself on a daily base.

Now you are eating more often during the day to keep your blood sugar level stable, it is important to watch your portion size as well - especially when you are adding extra proteins to every intake now.

KEEP YOUR PORTIONS SMALL.
This does not necessarily mean to eat less!

DO NOT DROP YOUR BLOOD SUGAR LEVEL
your metabolism will fall asleep
And your body wouldn't burn
All the good calories
you are feeding yourself,
Just eat less from the same stuff!

 Instead of 3 slice of toast with cheese,
try to eat: 1 slice of toast with cheese
+ small bowl of cornflakes with milk
+ banana

☝️ both have the same amount of kcal but your portions within your portions are smaller.

Also try to schedule your bigger portions at the beginning of the day and get smaller as later it gets.
If you had a workout in the evening don´t hesitate to refill your depleted storages appropriately.

Because otherwise, and Billy Idole knew it already:
’In the midnight hour …’

If you want to challenge yourself even more here are some tips:

1. Track your calories

2. Track your proteins specifically

3. Monitor your results

4. Continuity is the key

Movement is the icing on the cake for every nutrition plan,
30 min daily is enough to stimulate your metabolism.
Your cravings for complex carbs and proteins after playing will make it easier to follow a geared diet.

THE EXERCISE YOU AVOID IS THE ONE YOU NEED.
According to goals, codition and health your PLAYING need to have differnt focus.
 

Work out your core to prevent injuries and banish back pain,
make some cardio training to boost your metabolism,
tone your body as a whole to get a good shape,
mix it up daily!

If you feel sore or can not motivate yourself go for a walk!

Your breakfast and your post workout should contain
your largest carb intakes.
Your last meal should emphasize protein and a few “wet”carbs,
the kind in high water, medium fiber such as:
cumcumber, leafy green salads tomatos and steamed asparagus.

Carbs are our body´s most important energy source.
ALL cells use carbs and especially erythrocytes (red blood cells) and the renal medulla are pending on carbs only, our brain partially.

All carbs we eat, got one thing in common:
sooner or later they all convert in to sugar.
 

Monosaccharides are the simplest form of sugar, and cannot be further hydrolised to simpler compounds.
Disaccharides are two monosaccharides in a condensation reaction, a double sugar.
And polysaccharides arise when several monosaccharides bound in condensation reactions.

While monosaccharide rush into the bloodstream straight away, disaccharides take a bit longer and polysaccharides take damn longer to actually get there, because they first have to be synthesised into monosaccharide to be able to travel.

Once all your carbs are converted into their simplest form, sugar (monosaccharide), they land in your bloodstream.
Depending on how much of it land there in a stroke, your pancreas releases a certain amount of insulin to get the glucose (monosaccharide) into the cells where it will be used for energy. When all cells are supplied, other storages will be provided and as of a certain blood sugar level, glucose will be converted into fat and stored for "bad times".
Therefore you don’t want to eat more carbs than you use during one day.

Fat doesn’t make you fat, sugar does!

A blood sugar level that increases fast, decreases fast up to a negative blood sugar balance that makes you feel even more hungry. In order to keep your blood sugar level stable you should prefer comlex carbs such as whole grain products (polysaccharides). The longer it takes the body to convert the carbs into simple sugar, the flatter the insulin increase.
Due to the blood sugar peak absence, new fat storage will stay out.

A minimum of carbs is mandatory for fat loss.

The time frame 1-2h after workout, is the best and most important time to reload you carb storages.
That also means if you feel like vine, chocholate and cake, better have it after your workout
rather than any other time during the day. If that isn’t motivation enough for another workout I don’t know what else is.

GO ADVANCED IF YOU ARE READY

GIVE YOURSELF A CARB SHOCK

Assuming you're not diabetic or prone to hypoglycemic episodes, and have normalised your metabolism, another way to keep your body guessing is to restrict carb intake for 48 hours every two or three weeks.
Your body will search for alternate energy sources, breaking its rhythm and revving the metabolism.
 Because it has been glycogen-depleted, your body will quickly use sugar carbs for energy when you return to taking in normal levels.

!! Do not go low-carb for more than a couple of days and do not eat less than 125 g carbs / day. Critical heart and brain functions rely on carbs. Depleting sugar stores can make you lethargic, foggy-headed and, yes, even angry - also called HANGRY !!

Deplete your Storages

Another way of depleting your storages is daily cardio (in the morning before breakfast)
additional to your workout routines the rest of the day.

LIFE IS 10% WHAT YOU GET
AND 90% WHAT YOU MAKE OUT OF IT.

BRAIN FU#%ING DOSN´T MAKE YOU ANY PRETTIER,

… and in fact it makes you fat 😱.

There is an old saying in almost all cultures in the world that says:
SHIT HAPPENS!
 

How bad it is depends a lot on our mindset.
In order to be prepaired for these shitty days we need to organise our thoughts the same way we organise our clothes.

Dirty shirts need to be washed, broken zip pants need to be repaired and stinky old sockes need to be disposed.
Otherwise you will lose overview of your wardrobe, overload it with a whole bunch of stuff you don´t need and probably still won´t have anything to wear because you forgot about all the treasures you have got in there.

Don´t waist your life waiting for the sun,
Learn to dance in the rain.
 

Meditaion helps. When we think about meditation, most of us think of "longhair hippy girls" chanting in Sanskrit, wearing wide orange Om-branded pants, fumigating herbs and swabbing aromatic oils over themselves, lighting candles.

All these thing may help you to improve your mental state, but won´t achieve much when they are not available the time you need them and especially not when you more feel like putting this candle into somebody´s somewhere.

Something you always carry with you and is easy to handle is your breath.
Especially your diaphragm and your pelvic floor.
Next time your stress level increases try to concentrate on your breathing and focus on your exhaling particularly!
That is all what meditation is actually about, the rest is just circus!

Increased stress level also increases the cortisol level in your body.
Cortisol literally cannibalise your muscles, raises your blood sugar level and thereby your insulin level which causes increased fat storage, weakens your immune defense and breds hypertension.
 

WHAT YOU THINK YOU SEND OUT, WHAT YOU SEND OUT YOU ATTRACT.
 

Get your self at least a 10-20min daily to clean up your mental shit.
If you can´t make extra time for this, link it to your daily activites like waiting for the bus, doing laundry or walking to the office.

Focus on your breathing,
organise your thoughts the same way you organise your clothes
be grateful for any sock you find in there, stinky or not , that once used to keep you warm
and set your outfits together the way they need to serve you right now!

Make the fu#%ing best of anything.
Be CAUSE!

Hydrating our body is important to keep up OUR body functionS,
deficiency may cause several secondary diseaseS.

In order to obtain hydration, we need to refill our water budget on a regular base.
Soft drinks, beer and vine dose not count, and in fact, try to get rid of that shit anyway.
Optional you can stick on clear soup and tea.

AND MORE ...

Not only we can fill up our water balance with water, there are also many nutrients that are high in water such as:
chia seeds, oats, pear, barley, Brussel sprouts, kidney beans, chickpeas, oranges, agar und okra.

But how much do we actually need to run properly?
our body needs around 30-40ml water/KG body weight per day

2 Glases after waking up helps activate internal Organs
1 Glas ca. 30min before A meal Hepls digestion
1 Glas BEFORE taking a bath helps lower bloodpressure
1 Glas bofore going to bed AVOIDE Stroke and heart attack

plus ca. 0,5l before workout, ca. 150-250ml/15min workout and ca. 0,5l after workout.

TIP: get used to it step by step, otherwise loo will be the new ‘place to be‘.

Water promotes performance, regeneration and also fat loss.

Your body cannot efficiently synthesise carbs into energy without plenty of water and will utilise them into fat instead 😱.