FAQ Kategorie: Training plan

To get motivated to work out, set specific and achievable goals that excite you. Find an exercise routine that you enjoy and fits your schedule, whether it’s dancing, hiking, or lifting weights. Lastly, surround yourself with supportive friends or join a fitness community for encouragement and accountability. Create a playlist that will help you feel motivated and energized while you work out!

DOMS (Delayed Onset Muscle Soreness) is the discomfort felt in muscles 24-72 hours after strenuous exercise. It’s caused by microscopic muscle fiber damage during exercise, leading to inflammation and soreness as the muscles repair. While it’s generally safe to continue training with DOMS, consider modifying your routine to avoid aggravating the soreness, focusing on different muscle groups or lighter workouts. Incorporating rest, hydration, stretching, and foam rolling can aid in recovery and alleviate DOMS symptoms.

Under no circumstances should you train with pain of any kind. We recommend a medical examination.

If you haven’t worked out for a long time or have never worked out before, we recommend to go to a physician and undergo a medical examination. This is the only way to be sure whether and which sport you should start after a long break.

Feeling constantly hungry and eating excessively can be concerning for your health and well-being. Here are some steps you can take to address this issue:

• Assess your diet: Look at what you’re eating. Are you consuming balanced meals with a good mix of proteins, carbohydrates, fats, fiber, vitamins, and minerals? Sometimes, feeling constantly hungry can be a result of not getting enough nutrients from your food.
• Eat regular meals: Establish a routine for eating meals at regular intervals throughout the day. This can help regulate your appetite and prevent overeating.
• Include protein and fiber in your meals: Protein and fiber help you feel full and satisfied for longer periods. Incorporate foods like lean meats, fish, eggs, legumes, nuts, seeds, fruits, and vegetables into your meals.
• Stay hydrated: Sometimes, thirst can be mistaken for hunger. Drink plenty of water throughout the day to stay hydrated, which can help curb excessive hunger.
• Mindful eating: Pay attention to your hunger cues and practice mindful eating. Chew your food slowly, savor each bite, and stop eating when you feel satisfied, rather than stuffed.
• Identify triggers: Are there specific triggers that make you want to eat more, such as stress, boredom, or emotions? Try to identify these triggers and find alternative ways to cope with them instead of turning to food.
• Get enough sleep: Lack of sleep can disrupt hunger hormones and increase appetite. Aim for 7-9 hours of quality sleep per night to support overall health and appetite regulation.
• Manage stress: Chronic stress can lead to overeating. Find healthy ways to manage stress, such as exercise, meditation, deep breathing, or spending time on hobbies you enjoy.
• Consult a healthcare professional: If you’ve tried these strategies and are still struggling with excessive hunger and overeating, it may be beneficial to consult a healthcare professional or registered dietitian. They can help identify underlying issues and provide personalized advice and support.

Remember, it’s important to listen to your body and give it the nourishment it needs, but also to be mindful of not overeating to the point of discomfort or negative health consequences.

It’s possible to gain weight due to muscle gain when working out, as muscle is denser than fat. Consistent resistance training coupled with proper nutrition can lead to an increase in muscle mass, which may offset any reduction in fat mass, resulting in a stable or increased overall body weight.
Despite maintaining a consistent exercise routine and adhering to a nutritious diet, the lack of weight loss and subsequent weight gain could be attributed to various factors such as metabolic rate, portion sizes, or hidden caloric intake from snacks or beverages. Additionally, stress levels, sleep quality, hormonal imbalances, or underlying medical conditions could also influence weight fluctuations despite efforts to maintain a healthy lifestyle. Consulting with a healthcare professional or a nutritionist to assess these factors and tailor a more effective approach may be beneficial in achieving desired weight management goals.

To stay motivated, set specific, achievable goals, break them into smaller milestones, and celebrate your progress along the way. Surround yourself with supportive peers or mentors, maintain a positive mindset, vary your routine to prevent boredom, and regularly remind yourself of the reasons why you started. Additionally, track your progress, visualize success, and be kind to yourself during setbacks, using them as opportunities to learn and grow.

If the training plans are too difficult for you, then don’t worry. Every beginning is difficult and it always takes a while, especially if you have just started training, for your body to get used to the new challenge. Try to complete half of all exercises with the specified intensity. Do this until it is too easy for you, then you can do the exercises according to the training plans.

If the training plans are too difficult for you, then don’t worry. Every beginning is difficult and it always takes a while, especially when training with new training plans, for your body to get used to the new challenge. Initially try to master the training plans for beginners with the specified intensity. Do this until it’s too easy for you, then you can move on to the more advanced training plans.