In eight weeks to the beach figure

In eight weeks to the beach figure

The summer vacation is already booked. But on the beach figure it still lacks? With a few tips and a bit of discipline, you can get your body in shape in eight weeks.

The bikini has become scarcer since last year? The t-shirt somehow broken in? The shirt is tight? The convenient solution: buy new things. The more economical option: discipline, a clear goal and realistic expectations.

Miracles do not work until summer, but in about eight weeks you can achieve a lot. "A realistic goal is to lose a maximum of five kilograms," says Prof. Ingo Froböse of the German Sport University in Cologne. "Everything that goes beyond that is unhealthy, because then you would drive the body too much into a famine." The result would be the well-known yo-yo effect.

According to Froböse, the focus should be on building muscle mass, as muscles lose energy. Nevertheless, endurance training is important to do something good for the body. "Muscles give the body the necessary displacement, so to speak, and through endurance training, I get PS, so the mix does it!"

But with the topic of losing weight, nutrition plays just as important a role. "In order for me to lose weight, I have to eat less calories than I consume," says Antje Gahl of the German Nutrition Society (DGE). In order to provide the body with all the nutrients, it should by no means be below 1200 calories per day, she recommends.

Squats and Co.
At home, one can do some exercises to shape the body: Froböse recommends squats, pushups and exercises for the abdomen and back. "With these exercises you have already addressed many muscle groups and can achieve a lot." We recommend two to three sets of each exercise. "One set should go on until the last two reps burn your muscles." Before continuing with the next movement, take a break for a moment.

But not only sport can help the body to a visual change. "Especially women often set themselves the goal of tightening their tissue," says personal trainer Alexandra Schügerl. "It is important, above all, that the body be detoxified or detoxified in the spring." For this you avoid alcohol, white flour and sugary foods for a while. "Instead, drink plenty of nettle tea, which helps the body eliminate pollutants and rebalance the acid-base balance," advises Schügerl.

The food is not just about the amount. "Absolute calorie bombs are often sauces instead of sour cream and crème fraiche rather milk or vegetable broth," advises Gahl of the DGE. Even with the topping calories can be saved quickly: raw or cooked ham instead of salami, hard cheese instead of Camembert and instead of cream cheese with double cream stage prefer to resort to cottage cheese.

Body feeling beats Libra

For Froböse the scale plays hardly any role in weight loss. It's more about the body feeling. "The mirror is much more important than the scale," he says. "Even though you've gained weight according to Libra, the body feels very different, you get a better body shape and posture, so put the scales aside and look at yourself in the mirror confidently, you'll see a change." Or feel: maybe the bikini is not that close anymore? And the t-shirt seems to be worn out in a miraculous way?