Das XXL Ernährung + Trainingsvideo für Anfänger | Das musst du wissen!

Hey guys, how are you? I hope you're doing well. Hello and welcome to a new video of mine. Today we're back with Papa Huwa. He's back at it again. And now, the big shape check. How's the condition? How many kilos do we have? Measurement tape is also at the start. Of course, we want to know that now. The start of the transformation and the end of the transformation. So before we do everything, shirt off, pants off. You haven't eaten anything today, have you? Then that's fine. Then we'll weigh it right away and we'll just see how fat you are. Okay, that's right. So it's important to always weigh in the morning, directly on an empty stomach, after going to the bathroom. That makes the most sense, because only at the same time do we get a good feeling for whether it fits or not. So, weigh in. So, of course, the Pro-Sys scale. You know it, you love it, friends. So, Pro-Sys, Sascha Zinriegel. Feel free to drop by. I think it's really elegant in general. Okay, let's go straight to the scale. Okay, what do we have? 390.85, perfect. Exactly. So, of course, a bit of a dead body at the start. You know it, a bit of belly fat. But we also want to change something, so it's not bad. Yes, and the biceps are tense. Yes. Okay. Back. Yes, biceps again. Okay, that's fine. Keep going. And yes, we can see it well anyway. And keep going. Yes. Good. That's the shape now. I think from the genetics ... It would be exciting now. I have to take off the shirt for a moment. Whether you can see it. Of course, it's not on point, but you can see a little bit of genetics, right? Yes. That you say, there are similarities. Yes. Perfect. So, I have to say, I think from the genetics, it is definitely recognizable. So, I think you're already a real daddy of mine. Of course, we still want to know the biceps. Yes, 35.5 we have. 35. Yes, 35. It's not that bad. Yes. That's good. Breast circumference. Very good. Very good, yes. Depending on how crazy you save, but 107, 108, let's say 108. We think it's good. So, now breast circumference, friends. Now it's getting exciting, of course. I would say about 105 to 104, depending on how tight I pull. Yes, it's actually 105. Yes, you can see it exactly. 105. Waists, highest point, we have 41. Yes, just always daddies. Always over 40 waists. You know. Why is that? Every daddy just has the waists of death. He probably never trains. I don't know what's wrong with him. So, here we have 62 for the thighs. Yes, friends. That was our shape check. We will continue with the topic of nutrition and supplements. And today we do it differently, so that the most important facts are easy to recognize for you. And for you, we will just take it out step by step. Okay. And if you have questions, just shout, okay? Okay, yes. It's important to know that nutrition is not a science. You can do it as a science, but it's important that we don't do it today. And it's important that you don't buy take-away pills or do any crash diets. In general, with any crash diets and such stories, the problem is always that we keep it up for a few weeks and then we may have really achieved our goal in the best case. But then we just build up again because the diet is not permeable in the long run. You know, the food doesn't taste good because you have to limit it. And that makes no sense. And for what? It doesn't have to be. And we'll get back to that in a moment. So basically, taking or building up depends on the calorie intake. So from the calories. Sure, every person is different, has a different metabolism and so on. But to get to the point, am I in excess of calories? Do I build up? Do I take in? Am I in a calorie deficit? Take it off. Period. Let's say you now have an overall calorie requirement per day of 3000 calories. Rather 2000. Let's say 2000. If you eat exactly 2000 calories, you will neither build up nor lose weight. You stay exactly the same. That's your overall requirement. That's your basic income, that you have anyway, plus the performance income. So if you do sports or something, you go around. Both combined is your overall energy income and that is, let's say, 2000 calories. The point is now, if you want to lose weight, you have to take less than 2000 calories with you. Sure. Most people talk about 20 to 30 percent of your overall energy requirement. That means, with 2000 calories, 20 percent, 400, 400 to 600 calories per day, what you would save. That means, you would say, you eat about 1600 per day, instead of 2000. Just on average, just to get a rough idea how I lose weight. Because if you, let's say, save 500 calories per day, then you will lose about half a kilo in one week. Why? Because one kilogram of body weight, and this is fundamental, one kilogram of body weight consists of 7000 calories. You have to remember that. That means, if you have a normal basic income of 2000 per day, every day 2000, then it stays the same. But if we save 500 every day, then after 7 days, how much did we save? 7 times 500, that's 3500 calories. 7000 is one kilo. That means, half a kilo per week. And that's how the body works. That's how it works, that's how it works. Roughly explained. That means, if you want to lose 10 kilos, that's a total of 70,000 calories, which we have to be in the deficit in the long run. If it's 500 every day, then it's 3500 per week, 3500 per week. To get to 70,000, we can calculate, okay, first week 3500, second week 7000, third week 10,000. That means, in about 3 weeks, 3 times 7, in about 21 weeks, or 20 weeks, you will have reached your goal. And you have to understand this, that this is how it works. Then I think, it's much easier for you to understand, okay, aha, that's the whole principle behind it. That's all the witchcraft. And from all the selling stuff, I'm telling you, I'm really aggressive. Because that's how it works. That's all it is. Of course, it's also important for muscle building, that we add about 1.5 to 2.2 grams per kilogram of body weight to the body. That means, you have 80 kilos, or let's say 100, let's say 100, for simplicity's sake. And let's say, 1.5 grams would be 150 grams of protein per day. Up to 200. For optimal muscle building. This is perhaps still to be taken into account, in addition to the calories. Then we have it perfect. Then you will reach your goal muscle-technically, and build up and down. The rest, macronutrients are of course also important, carbohydrates, fats anyway, healthy fats, every cell consists of fat. But, to bring it to the point, we make a calorie deficit, or calorie surplus, depending. And that's all, friends. It's important to pay attention to protein, but otherwise you can eat everything. Everything you want. You can also only eat chocolate. You don't have to say, now I only eat semolina, or now I only eat bread. For what? It is important that the calories and the protein are right. And of course it will be difficult, you can't always eat so much chocolate, if you like it, that's clear. And health is another topic. But basically, you don't have to do without anything. And that's how you keep it through in the long run. You just get used to it, either eating smaller portions, or bigger ones. Calorie tracking helps a lot, of course. For sure, you can say, it's important to lose weight, okay, whenever I'm hungry, I drink a lot, then my stomach is full, okay, that makes sense. Or I eat a lot of food with little energy, that fills my stomach. Or a lot of protein, because protein also saturates, very important, not only optimal for the muscles, but it also saturates, that means it's great for losing weight. There are of course tricks, or to build up, yes, I eat food with a lot of energy, that is, with a lot of calories, up to 100 grams. Olive oil is your final opponent. Up to 100 milliliters, you have 800 calories, because it's pure fat. And what is fat now? What is it now? That's very exciting, I think. Maybe it's exciting for you, to understand how it works. You have to know, 1 gram of fat has 9 calories, 1 gram of carbohydrates, and 1 gram of protein, 4 calories. That means, olive oil now has, up to 100 milliliters, 880 calories, because it's pure fat. 1 gram of fat has 9 calories, that means, up to 100 milliliters, it's 900. That's why it has 880 or so. That means, there you can see, okay, that's how it works. That means, calories are nothing more than an indication of energy, the energy that the body needs, to live, to just live. And that's why we say, yes, when I do sports, I burn calories. But there's the problem again. No. So yes, but at the same time no. Because, now watch out, friends, this is a matter of the heart for me, as you may notice. Many people think, okay, an 80-kilo man, let's say, eats normally, but I do sports every day now. I go for a walk every day for an hour. Walking for an hour, for an 80-kilogram man, burns 300, about 300 to 400 calories. A handful of walnuts, a handful, so just a few, 200 calories. A kebab, 400 to 800 calories. One. A small hamburger at McDonald's, 300 calories. So, I think you can tell, how crucial the diet is. And that it doesn't matter. It won't lose weight, especially, the next problem is, he goes for a walk every hour and wants to reward himself. Then he says, wow, I went for a walk for an hour, now I can eat a little more than last time, because now I'm hungry, now I'm really sporty. And maybe eats a few more nuts and zack, he won't lose weight. Because that's exactly the 300 calories that he burned for an hour. That's why losing weight with sports is not goal-oriented. What is goal-oriented is nutrition. And that's where it makes the most sense, just to realize how many calories I eat. That saves me the most time and that brings me to the goal. Period. That's why you have to get into people's heads a little bit. Because a lot of people think, yes, I lose weight with sports. Yes, sure, with sports you burn calories. That's true, of course. It also makes sense, you can also throw out HID workout. I'm extremely strenuous, I burn a lot of calories or cardio for a short time, I do an hour, I also burn a lot of calories. But still, if you eat too much again, it doesn't help. That it's healthy and that we do it, that we do it, is important. Don't get me wrong, I don't want to say that you shouldn't do it. Do sports, but just so you understand. Where are proteins? Protein? Protein is protein. Exactly. Proteins are protein, nothing else. Just another word for it. Good question, many don't know either. It's not more. A muscle consists of protein. That's why you need enough protein for everything. To explain it very simply. And where do we have protein in it? Of course, we can start now, from fish, meat, from lentils, to nuts, pots, cheese, eggs, and so on and so forth. The others have protein again, but a lot of calories. Yes. And the nuts probably have a lot of calories. Yes. The nuts already, I didn't say. Exactly, have great protein, healthy fats, especially healthy fats, but a lot of calories. That's why they satiate you well. That's why, for example, a protein check simply makes sense. As a protein powder. Because then I just have the right protein, yes, and without additional calories. So I can get to my 1.5 to 2.2 grams of protein without going into calorie surplus. Which is often not so easy if you do it differently. That's why protein checks for example make a lot of sense. It makes a lot of sense if we want to move on to the supplements. Protein shakes are extremely helpful, especially the price-performance ratio is great for the protein. Otherwise you won't get anything cheap. Half Rocken was the cheapest source of protein. I made a video where I tested it for 100 grams, which is the cheapest protein. And protein powder is somewhere at the top. As cheap as possible. It definitely makes sense. I often have the perfect amino acid profile. The most important amino acid components of the protein are also included. Perfect matrix. Don't sweat it. This makes sense. Creatine makes sense. 5 grams a day. You don't need to go on a diet. Creatine is for? Creatine will build muscle. You will feel a 10-20% increase in strength. Water will be stored. You will get a little heavier. But it will make the muscles stronger. It doesn't look watery. It just makes the muscles stronger. You just have more strength. And that way you can move more weight. That way you get more muscle attraction. In other words, more muscle build-up. Creatine makes sense. It's not harmful for the kidneys. No. Protein is also not harmful for the kidneys. It's good for healthy kidneys. I would take protein. I would take creatine. Vitamin D anyway. It's mainly a health factor. Studies also show an increase in strength. But I want to focus on the health factor. Vitamin D in the immune system is strengthened. Support for bone health. Improves mood and so on. But especially in winter and summer. If you don't go out much. And the sun doesn't shine. Then vitamin D is very important. Vitamin D and Omega 3. If you don't eat too much fish or algae or whatever. Then Omega 3 for heart health. Very important. Improves brain function. Reduces the risk of heart disease. Reduces the risk of inflammation. And autoimmune diseases. Like rheumatism, for example. If you eat protein without a supplement. And you still want to lose weight. You can hardly do that. You mean that you fight for the protein content. From 1.5 to 2.2 grams, right? Yes. That's difficult. Then you have to eat extremely rich in protein. Almost only. So it just makes sense. It just makes sense. But important. Because it's so easy. You have to say. I don't want to make science out of food. I want it to be easy. Because not everyone has time. That he only cooks himself. There is a point where you can add a little something. Exactly. That definitely makes sense. I would say that every supplement. Which is extremely essential and important for everyone. But the most important are definitely. Magnesium, zinc and so on. You can do that too. Especially if you do a lot of sports. That also makes sense. But too much to the supplements. The best supplements are available where? For Prosis. Yes, sure. Sascha tells the rules, friends. Of course. The best supplements at the best price. You can find them at Prosis. Europe's market leader for sports. Not only in Germany. But also Austria, Switzerland, Italy. France, USA, England. And so on. Represented everywhere. That's why I was also there. The big Prosis documentary. If you want to take a picture. Click here. Take a look. I could film everything. Every laboratory. Get the opinion of different laboratories. And so on. I can stand behind it. Feel free to check it out. And above all. There are not only supplements. But also healthy nutrition. Which is a big concern for me. So fitness-ready meals. Finished. Deeply cooled. So that the nutrients stay inside. Also training equipment, of course. That's why Sascha 10 rules. 10% discount. And currently a lot of free points. Just check out the video description. There you can find them. Which are there. And a 100 Euro winning game. Every week on Instagram. Every Monday at 8 p.m. The order number of the last week will be drawn. Yes. So much for that. Can you build muscles at the same time? And lose fat? That's a good question. And the answer is. As so often. Yes. But yes for beginners. That's possible. For advanced. Who have taken a longer break. And thereby. Through the muscle memory effect. Start training again. And with overweight people. That works too. And of course. If you take steroids and doping. That works too. But otherwise. For advanced. In general it is not possible. Yes. If you are already advanced. Then you go on a diet. To build muscles. Very difficult. Yes. For those now. For beginners. Absolutely possible. Will also happen. Yes. If you keep the protein high. And go to muscle failure. During training. Last and most important point. Of course. You have a healthy relationship. With your body. Yes. And of course. You have a healthy relationship. To eat. Yes. So. Always pay attention. That you really. Focus on it. Not now. To restrict grass everywhere. And only that. And that. Simply. A healthy relationship. To eat. A healthy balanced diet. At least. That's what matters. And calorie tracking. Of course. Helps extremely. In general. All the most important. Nutrition. Training. And now comes. An important point. Below in the description. You will find something at the top. You can click. Enter. I will not regret it now. That in advance. It will hopefully. Revolutionize a lot. So much for that. I must not reveal more. So. Healthy nutrition. Most important point. A healthy relationship. To have nutrition. And then you will. You will do it. Calorie tracking. Let's go. We can do it. Yes. Sure. No. We pull through. But. Another important point. Once a week. Weigh. Because only then you will see. Whether it really works. That means. Go to the bathroom. Go to the toilet. So that you are heavy every week. And then weigh. Because so. How do you see exactly. Okay. Do I really lose weight now? Do the calories I take with me. Or not. Or do I take. Or stay the same. Then you do something wrong. Then you have to. Reduce calories again. Or do more sport. Exactly. You can also weigh it every morning. Once a week. Enough. Every morning. Every Monday for example. And you see exactly. Do I succeed or not. Point. That's it. So much for the topic. Nutrition friends. Do not forget. If you want to know more about it. Up there it flies in now. Again. Explain exactly. With 100 calories and so on. But these are the most important facts. You can also look at it for this time. If you haven't understood it yet. What does Papa Hubert's training plan look like now? Friends. First of all, we have to know how often to train. Yes. A lot is good. But too much. You stop too early. Yes. I have estimated. Maximum three times a week. That fits perfectly. For beginners. Three times a week is absolutely great. Yes. I would even recommend. Three times a week. That's great. You don't have to go seven times. You could. And train a little every day. Otherwise you immediately come back to overtraining. As a beginner anyway. That's why it makes a lot more sense. To go three times a week. And just have a good plan. So you're going to the gym three times. Did I get that right? Yes. Okay. Generally for every beginner. Three times a week in the gym. There are two options. Every time full body. What kind of beginner. But. I have to say. The same training for the entire person don´t always make much use. Sometimes I'm doing pullups. Sometimes I'm doing rowing. Some other exercise. Nevertheless. A little bit so a routine comes in. Most of the time. The experience I had. I have more fun with full body. Abdominal muitaur underworld parts . it's always important that the muscle group is trained once or twice a week. And fully body. And then abdomenble lower parts. Every muscle, for example, let's start with the chest, the whole body is part of it and then the upper body is part of it, twice. And that's perfect and very important for supercompensation, so that at least two days are free, so that you can regenerate it again, so that the muscle can recover again, so that you can build up the muscle. That's why regeneration is very, very important. But we're going to do it in a very structured way now. In other words, we have now said that three times a week is optimal training for beginners. Either three times the whole body or, as we do now, the whole body on Monday, Wednesday upper body, Friday lower body. That will be the plan when you go to the gym. It is also important, as you say, to pull through. That means, and the volume is not so important for beginners yet. That means, we can make the training session take about an hour, although we only train three times a week. Nevertheless, we have enough volume, at least as a beginner at the beginning, for the optimal muscle build-up. And that's why it's a big advantage, because cortisol, the stress hormone, is released at some point. Especially if you're a beginner, it always depends on the fitness level. If you're a beginner, let's say not so good fitness level, after an hour, two hours at most, the body starts to release stress hormone and cortisol. And that, in turn, even inhibits muscle build-up and promotes muscle degeneration. And we definitely don't want to achieve that. That's why it makes sense to always keep about an hour during training or 90 minutes. Especially as a beginner. A very important topic. That means, I think it's perfect for you, because you do it three times a week, you don't want to overdo it. That means, about an hour, three times a week. And that's even optimal for beginners. And that's how we do it. What is your goal? That's the most important thing for me. My goal? Physically, yes. Exactly. Simply to lose fat, to build muscle. Yes, and simply to look a little slimmer. Yes. And coordination, conditioning. I want to do that anyway. Yes. Yes, because I don't just want to do strength training. I also want to run a little, walk a little. Yes, running will be difficult. We'll get to that in a moment. You know why? We'll get to that in a moment. But okay, we have defined a goal. The most important thing is to lose fat, build muscle, be fit and healthy. And coordination. We can do that. So get healthy, get old and build muscle. Perfect. Technique is always, also for young people, not just for older or white people. Technique is essential so that there are no injuries. Because if you are injured and by swinging and damaging something, an injured athlete is a non-training athlete. Ergo, an athlete who builds muscle. So also for those who say, I don't care about health, I just want to build muscle. Even for them it is super optimal if you don't pay attention to it. Because you injure yourself. And secondly, I don't catch the muscle group that I want to train. Because if I swing, all muscle groups participate. But not explicitly those that I want to build. And that is fundamental for building muscle. So we just have to pay attention to good technique and have good increases. So we don't go in with seven training units a week for two hours each. But it just has to increase progressively. Progressive overload they call it in the technical school. And that's why we just make sure that we constantly build up, always take heavier weight and so on and so forth. Of course, there is also the possibility to train with bodyweight. Especially as a beginner you can achieve a lot with your own bodyweight. Because you are not yet in the too high repetition range. Because you might be able to do clean push-ups with slowly going down, stretching completely. 15 as a beginner or 10 or 5. And you are still everywhere in optimal muscle build-up. But as soon as you do too much at some point, it goes a little too hard into strength and endurance. At some point into the endurance range. That's why the gym also has great advantages. But I still say, as a beginner, to start with your own bodyweight is an advantage. Because first of all, I have an optimal muscle build-up anyway. Because I won't be able to do pull-ups over 15 and so on. Knee bends maybe not either. Or one-legged knee bends. And I get to know my own body. And not just the machines. But in everyday life you use it a lot because you use the whole body. But now with you, you want to build up in the gym. That means combining a little with coordination exercises, with HIIT workouts or cardio. And that's why I just wanted to mention, bodyweight is always a possibility. Don't forget. Especially as a beginner. Or at least for a relatively long time. Because you can tie it over your backpack. But of course in the gym we have the perfect devices, where the resistance profile is always perfect for muscle build-up. And guided devices also have the advantage that the risk of injury simply decreases. Because of course you are guided here. You can't do so much wrong. What kind of gym do we go to? Where do you train? In the barracks. Yes? Mainly. The funny thing is, I was also stationed there for a year. I was volunteer for a year. I'm still a military soldier. That means I trained every day in that gym at that time. Except in the basic training. The first three months. But then every day. And now you go. Madness. Awesome story. So I know the devices. We will use devices for the training plan, which are in every gym. Also for you. So that you can copy the plan perfectly. Now no special devices, which are only available in every 500th gym. But we will make sure that we use the basics, also the devices that are there. Back to the roots. Still with the influence of modern science, of modern studies. Because, of course, a lot has happened there. And we have to make sure that we find a great center. That is essential. Because, for example, the subject of squats. Has many advantages. Back then there was always the obligation to squat. Meanwhile, you go in the direction where you say, okay, as long as the technique is not yet perfect. And it's not perfect for most people. Especially not for beginners. If they don't have a personal trainer standing by all the time. For example, the price-performance ratio is not quite right. Because, first of all, the whole body is extremely demanded. Which, of course, has the advantage that a little more testosterone is released. But the disadvantage is the nervous system. The nervous system is completely weakened. Cortisol is released earlier. And then there may be the muscle again, which should not give up, because it is simply weaker than the other one. But actually it wants to hit the other one. For example, the butt can no longer. It's not bad, but I wanted to train the quadriceps. I'm going too far into the subject again. We'll just do it like this. I'll give you the perfect plan. To prevent injuries. Let's start with the four exercises. If I go to the fitness school now. What do we start with? With changing. Because we almost thought. Into the training clothes. And then it starts with warming up. Warming up topic. We will only bring the most important basics to the point today. I can talk for hours. But we'll get to the point now. Most people warm up way too long. Which is a waste of energy. First, we have discussed cortisol. After 1.5 hours, 2 hours, stress hormone is released. Muscle reduction is promoted. Muscle build-up is inhibited. We don't need that. And we have no energy left for the exercises. That's why full focus on good warm-up. 3 minutes. 3-4 minutes in the aerobic area. Fits great. So that you can still communicate. So that you can still sweat. To get the cycle going. That's what we do. Preferably not on the treadmill. Because the treadmill is always a bit of a strain on the joints. Because most people have a wrong running technique. That's a different video. That's why cycling, for example. We don't always have this impact on the joints. On the cold joints. We have smooth movements. Cycling, cross-training. Everything that is relatively smooth. Cross-training is even better. You can also do the arms. You have already warmed up the joints. That's why I recommend a cross-trainer first. Something like that. Where the whole body participates. Where there is smooth movement. Then cycling. And then, at some point, I would say, to go on the treadmill. And above all, don't overdo it. 3 minutes. Fits. When you go down from the cross-trainer, you open up your joints directly. That means, you stand up. You do some arm circles. Warm up your wrists. Knee circles. Foot circles. Hip circles. Big circles. Small circles. That's how we open up the joints. And then a little bit of mobility. We humans, we sit way too much. That has to change. And that's why mobility is a must. Of course, you can do it either before training, to open up the joints, and thus increase the range of motion during the exercises. So that you can go further down, and further up, because you open up the joints. That has a big advantage. The important thing is not to stretch statically before training. So don't stretch and hold for 30 seconds. Not that. Mobility. So, the most important mobility exercises. I'll show them to you. Now imagine, we're doing cat and cow. So for the spine. Extremely important exercise. So we go into quadruped position. And breathe out. Do a round back. And then we breathe in deep again. Look up. Walk up. Do five repetitions. Let's continue with the next exercise. Lying position. Take a step outside the knee. And now push the knee slightly outwards. And now bring the elbow to the floor. And open up again. Hands up. Go to heaven. We do five repetitions per side. Then the Asian squat. So we open up the hip. Put a towel under the heel. So that you can get down better with a straight back. And hold the chest up. Push the elbow outwards. And hold this position for 30 seconds. Then we continue. Also for the shoulder. We want to cover the most important joints here in mobility. These are the best exercises, friends, and for you, when it comes to mobility. People who sit a lot. So we all sit too much, actually. So on the most important joints. Knee, hip, shoulder. Focus on these areas. And of course the ankle joint, which is too stiff for most people. We have to open up there too. That's why we continue with the shoulder handkerchief exercise. So we just take the handkerchief in our hand and now pull the handkerchief up with the right hand. And back down. We always do five repetitions everywhere. And then we switch sides and do the same. Then it goes on. We also go up on the chair with one leg and now go into the stretch forward and stretch the ankle joint and open it up. Exactly. And the same with the other side. These are the most important five mobility exercises. You do them before every workout. Warm up briefly and do the mobility exercises. That's about five, six, seven minutes in the past. And that's enough. Then you go to the first device. Warm-up set. For example, leg press. Don't start with your maximum weight right away. Let's say it's 100 kilos now. But you start with 40, then 50, then 60 percent. So three sets. So start with 40 kilos, put on two 20-gauge discs and do ten repetitions. Don't go straight to the muscle failure. So until you can't anymore. But just about ten repetitions. 15. And then you do the whole thing again with 60. So 60 percent, with 60 kilos of 100. And then you can do it with 80. And then it starts with the first set of exercises. That means now. First set of exercises for you guys. Important point. You have to go down a little bit from the gas so that you don't throw the barbell around me. That means nothing else but if you do leg press now, until you can't anymore. So until the muscle failure. So I can't do the repetition anymore. So until or just before the muscle failure. These are the repetitions that count. So you always have to go to the muscle failure. You could say now, yes, actually you should go to the muscle failure at the last set of leg exercises, at the last set of muscle failure, at the one before that. Just before the muscle failure. Exactly. But the problem is, the beginners generally stop too early. That's why I just say to you, until the muscle failure. Because most tend to stop too early. No, I would have made two more repetitions. But in the end, only the muscle build-up happens. At the beginning, the first ten, five repetitions, for example. We always want to be in the range between 8 and 12 repetitions. According to studies, it goes up to over 20 repetitions if you go to the muscle failure. But then you need a little longer. And it's also a burden. That's why we just say, 8 to 12 repetitions roughly. And no more. In no case more than 12 repetitions. Otherwise you have to increase the weight. Okay? To get back to the point. That's why you say to the muscle failure, because only the muscle build-up happens at the end. Before, even if the repetitions feel really hard for you, it doesn't help much. Because otherwise, every bricklayer, everyone who works hard, would have to be a real bodybuilder. Because they also lift heavy things around. But not to the muscle failure. But more often during the day. But with breaks. And not always, completely to the muscle failure. Maybe back and forth. I was also a bricklayer. I know how it is. And I was also a road worker. So both. Can you remember? And that's why I say, muscle failure. A very important point. If we now stay with the whole body day. First day, Monday, whole body day. First exercise, leg press. If you have a Hackenschmidt, do the Hackenschmidt. But otherwise, leg press. That's why, as I explained before, why I don't bend my knees. You can do that. But the guided version, just ensures that, first of all, I hit the target muscle better. Because I don't have to stabilize with other muscles, which are maybe weaker. And besides, I have the advantage, that I don't get injured easily. Because it's guided. And that's why, as a beginner, I would recommend it. I always train the thigh muscles. And ass. To get everything on point. To not talk about it for a long time. As I said, there are, depending on how the feet are, I could tell you so much, friends. But we want to do the basics today. The important thing is, not to roll in the back. So not too far back. Exactly. So a good range of motion. Go into the stretch. But only so far, that the hip doesn't tip over. Often it's like this. You sit like this. And then, you go into the air. And you go like this. You go into the air. And that shouldn't happen. The feet higher up, the more glutes and leg flexors we have. The further the feet are down, the more quadriceps we have. Leg flexor is the back of the thigh. Let's go on with push-ups with shorthand. I would recommend using wrist bandages. Always for push-up exercises. In general, the wrists. Because not everyone, we train at 90 degrees. Not everyone does it. You often sit like this. Simple recommendation. Wrist bandages for push-up, push-up. Everything you push away. Therefore, of course, there it is. Process Army. Sascha 10 rules. In any case, I link you my supplements below, my training equipment, process. Absolutely Europe's market leader for sports food. So feel free to check it out. I've been a partner for five years. I've never changed my sponsor. We celebrate it extremely. Therefore, again, Sascha 10 rules. Kiss on the nose. We continue with the training plan so that it doesn't get too long. The most important points. We do push-ups with shorthand. Why push-ups with shorthand and not the normal one? With the longhand, the normal bench press with the longhand has the advantage that you can move more weight. And the disadvantage that you can move more weight. In other words, advantage, I have to stabilize less and I can push more weights. Disadvantage, first of all, I'm fixed in there. With the shorthand, the hands are not fixed. We go up and together. Wide together. And I can go much better and further into the stretch with the shorthand. Because I can go much further down. Otherwise, the longhand is on it. With the shorthand, I can go much deeper into the stretch. And that's important. Because in the stretch, according to the latest studies, the better muscle structure is based. So, in other words, if you overload this position, it's a better muscle structure. Like the contraction, which is up there. So, in the stretch of the muscle, if you overload it, overload is perhaps the wrong expression, overload. So, overloading this position is the right expression. Overloading is never good. So, overload. Overloading the stretch is a better muscle structure. That's why we say shorthand is more effective than with a longhand. Although, of course, it's also a great exercise. Then we go on with hyperextensions for the posterior chain. Very important, we're sitting again. We absolutely have to strengthen the posterior muscle chain. Most of the time, it's too weak. Many have a disbalance because of this. That's why hyperextensions are very important. The lower back and glutes are trained here. If you keep your upper body straight, it will go more to the lower back. So, to the thigh, the back. And if you roll in, it goes a little more to the lower back and glutes. But in principle, everything is always there. So, don't get me wrong, everything is always there. So, a great exercise. If you have those in the gym, it's great. Then we go on with pull-ups. So, a pull-up is a machine where you pull down. But here we do it in the underarm grip. Why do we do it in the underarm grip? Because this way we have the biceps directly with us. The latissimus dorsi is of course also trained. But of course, also the middle back muscle and so on. So, also the back muscle. But also the latissimus dorsi and, importantly, the biceps. Because there we have a bit of a deficit. We put a bit of a focus on the biceps. If we have an upper grip, then we do it in the underarm grip. It's one of the best bicep exercises, because we have every function of the bicep, even this is a function of the bicep, with us. In this sense, underarm grip. That means, we grip from below to the bar, not from above, but from below. Before the last exercise, press the shoulder. So, just press it up. We'll go into more detail. Then I'll show you. With the last exercise, we can now vary. We can now say, okay, let's either do side lifts or focus on the back shoulder, which is usually a deficit, which is characterized as being much too weak. Or the calves, which are perhaps much too weak. There we can now say, depending on the individual, so what is perhaps the worst characterized for you, I wanted to keep it a bit free here, not so strict, because it is also always very important to approach the person. To say, okay, we'll either do side lifts, so the lateral shoulder is too weak with short shoulders or, if we now go closer to it, or on the cable tower to overload the stretch or with short shoulders or we say, we lean forward, do reverse fly for the back shoulder. Reverse fly, that means, that we have this with us or just focus on biceps or triceps in the last exercise, which perhaps many also want to do. So, for biceps, I would simply do short shoulders. Of course, you can also overload the stretch, i.e. take a diagonal bench, adjust diagonally, take short shoulders and start down in the stretched position and go up or take a cable tower, do an exercise, you also have a great resistance profile or for triceps, you can simply put them together because this way we have less stress on the elbows. In principle, of course, the better the range of motion, the further the range of motion, the better. So, the bigger. Then on Wednesday, let's go back to it for a moment, Wednesday is then upper body day. That means, upper body, diagonal bench, press short shoulders. Again. We continue with the next exercise, either butterfly machine, if you have one. Otherwise, we do a variation of flies. Flies, a bit of a disadvantage, we don't have such a good price-performance ratio, I always say, it's an extreme burden. Yes. That means, that's why we do a variation. We don't do a normal bench press, it goes like this. We also don't do normal flies, where we have stretched the arms completely, almost, and do it like this. We do a mixture of both. Yes, we have the best of both worlds with us. We go into the stretch over the bench press, open, but still light and go back up. So we have a variation of flies that has all the advantages and leaves out the disadvantages. So, tip top, the best of both worlds. This is the second exercise. Then we continue with the lat pull. This time we do upper body, to phase the shoulder a bit. So upper body, lat pull. Then we do rowing. Yes, so either you can row with a barbell, so just lean forward and pull the barbell to the navel, or row on the rowing device. That would of course be great. Yes. Biceps then, either on the cable pull, or standing, or in the oblique bench, again in the stretch, depending on what you like, where you feel more comfortable. Triceps then also, overhead. Very important to reach the third head. We go on an oblique bench, take the oblique, take the barbell and bring them up here. Yes, also a very important exercise. Then, Friday, last day, the hooks. Yes. Again, we start with the leg press. Yes. Or hook split if you have it. Then we do a leg stretcher, quadriceps. Yes, so go up nicely here. A range of motion, the further the machine goes backwards, the better. So make sure that you really have a long range of motion, so a range of motion, not just stop in the middle, but if the machine goes further backwards, go all the way back just to overload the stretch again. Yes. Then at the biceps, so the thigh, either sitting or lying. I prefer sitting. Yes, also go from the stretch and down again. Then we have hip thrusts, yes, with the barbell. Nice for the butt, gluteus maximus, an incredibly important muscle that tends to be weakened the most. That means also necessarily shoot in nicely. Important, important, important. Gluteus maximus, a very important muscle. And then again you can also do hyper extensions, again for the butt, for the lower back, for the thigh, for the posterior chain, so for the posterior chain, so for the back muscle chain. And then lift the standing calf at the end. Yes. If you have a machine that is sitting, that's okay too. Yes, I don't know exactly what's in the barracks, otherwise just standing. Or in the barracks, I don't think there is a calf machine at all. You can just do it again in the leg press at the end, yes, we do it at the very end, place it down so almost stretch it and just push it up from the calves. Really just work from the calves, not the thighs, but only from the calves. And go full stretch. Really full stretch. Yes, of course, but then it works. Yes, exactly, overload the stretch. So much for the training plan. The exact guidelines can be found below in the video description and the exact exercises, yes, we can also go into that, that would be too much. Yes, because I want to do cardio too, a little. Yes, cardio, exactly, if you want to build up and increase once a week, if we only start from the outside, yes, then once a week. Either 30 minutes cardio in the aerobic phase, zone 2, i.e. where you can also communicate, yes, where you can also talk well with each other. Stay in this phase, don't overdo it. 30 minutes, perfect, can either be going, that's enough for many, or, as I said, better not run, because there we have these, always these, yes, maybe swimming, cycling, things like that, yes, because we have in training, the muscles have to recover, yes, they are also not quite fit and if you go running again then maybe the joints are not perfectly protected, yes, especially because most don't run properly, have a wrong running technique. Either something like this, or an HIIT workout. If you have less time, I would say, it's best to combine it, because HIIT workouts have the advantage that you work impulsively, train the quickness, bam, and just like that, train the cardiovascular system and burn more calories in a shorter period of time. For this you can make the continuous cardio unit, like running, cycling, swimming, longer and thus also burn more calories because you can last longer. And it doesn't burden the central nervous system as much, the cardio, the light unit, a little more. So there are both advantages and disadvantages, that's why I say, I would do both alternately for a healthy lifestyle, yes, to be really fit in everyday life. And if you say, lose weight, of course the question of everyone, yes, when should I do it? It's best to do it on training-free days. Yes. So that you simply have enough energy for the muscle-building unit so that it doesn't, and so that no stress hormones and cortisol are released, yes, which inhibits the muscle-building. That's why it's best on training-free days. Say, for you it would be Tuesday, Thursday and Saturday. What you do there, either, even three times, you go for a walk comfortably for 30 minutes, but a little faster so that you are not too tired. Or, you say, okay, do an HIIT workout once, go for a walk once and go swimming once. Very important, you do what you enjoy. We can talk endlessly now. Yes, of course. The important thing is, do the cardio unit that you enjoy. If it's skiing, and if it's tennis, then tennis. Perfect. Something that you enjoy and which maybe brings you a little into the aerobic phase, so a little up from the pulse. If you look purely at bodybuilding, you would say, yes, always do light cardio and you can do that too. It also has great advantages, a lot of advantages. Well, the quickness may suffer a little from it, but you may have it again in explosive training. So, how you do it, what you enjoy, you do that. Yes. Okay? So much for cardio, briefly summarized. Everything below in the video description for you inside. You can do cardio, if nothing else, also after a muscle building training. You can do that too, but not before. In no case before. That's the most important thing. And if you really need a lot of help now, no matter what, friends, I don't reveal too much. Take a look at the video description now. We have started a huge project for you. You can already sign up in the e-mail address and I promise you, you will not regret what happens when you sign up. Of course, promised, no spam. You will not regret it. So, now look in the video description and you will know the whole thing, know the bulk, from me and also from many other nutritionists, sports scientists and so on. But I'm not talking anymore. Just do it. You will not regret it. Do you have any questions? About cardio or? No, yes, because I do strength training three times a week. Monday, Wednesday, Friday. Yes. But I want, as we have already said, Tuesday, Thursday and Saturday anyway, do sports. Because I like, I love the variety. Yes. I can always run, I can always go. Yes. I like to go skiing in winter. Skiing, summer, biking, cycling, whatever, and also walking or going to the mountains. Yes. Which I also do a lot in summer, going to the mountains. Mostly on the weekend with a friend. That's usually Saturday or Sunday. Yes. If we have time. That actually looks good. Yes. You can combine it perfectly. So do what's fun. Yes. Just what the day brings. Because that's the only way you get through. Yes. It doesn't always have to be, what is the optimum, and this 0.003 percent difference, yes, for an absolute top athlete, only that makes not even visible muscle differences and just a little bit, what only professionals would recognize. That's just not worth it. It's never worth it that you force your life like that. Yes, now I have to do this, now I have to cycle, although I want to go to the mountains so much today, the weather is so nice. Yes. Because with both, the cardiovascular system is trained and so on. Yes. So a very, very important message also here from my side. This is fitness for me. It should be a healthy, happy lifestyle, look good, have strength and have fun in life. Yes, then we leave it at that. So much for the training plan. See you next time. Bye.