It is their job to look well trained but not pumped up because they work as models: three perfectly built men from Hamburg to New York shared their training and nutrition tricks with us.
I train at least three times a week for two hours or four times a week for 1 1/2 hours or five times a week for an hour. Depending on how much free time there is between my jobs.
Sometimes I go on the treadmill, sometimes I prefer the bicycle ergometer or the stepper, depending on my daily form. Then I train a maximum of two muscle groups, one small and one large, e.g., B. Chest and biceps, back and triceps, or legs and shoulders.
With meat – I love it and eat it almost every day. But of course, I can’t do without junk food and eat a lot of it. Since my father is Italian, pizza and pasta are also part of my life, it’s in my genes – there is nothing I can do about it! (laughs)
I go for a run. The rule is proven and super simple: eat too much – more endurance training.
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No, about five times a week. When I’m on the road a lot, it can be short units of 30 minutes. It is important to me to properly exercise every muscle at least twice a week.
I sometimes train with weights (free and on machines), but these have decreased over the years due to a few injuries and more fitness know-how. Correct execution is more important to me. You can achieve a lot with lighter weights. In addition, I do a lot of training with my body weight. Once a week, I have a date with the punching bag for the core muscles, I do a few Pilates exercises, and sometimes I also attend a yoga class. Cardio and stretching are on my program after the workout or on rest days.
Everyone has to figure this out for themselves, but I do it three to four times a week since I love abs. One of my favorite exercises is the hanging leg raises (on a pull-up bar), but simple crunches or holding exercises are also successful. Of course, nutrition also plays an important role: the body likes to store its fat, especially on the stomach.
No, because nutrition is just so important. I try to eat protein and vegetables in large quantities and avoid extremely high calories and fat. Beans, broccoli, spinach, or carrots – the range of vegetables is huge. Organic meat is served three to four times a week, preferably chicken, of course. I also try to eat fish at least two or three times a week, mostly salmon. Instead of white pasta, I always choose the whole grain variant.
Apples, bananas, nuts, wholemeal bread with cottage cheese and protein bars.
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I’m not a fan of counting calories and meticulously tracking macronutrients. But I’ve been eating exclusively vegan for about two years now: I have as many fresh, unprocessed foods as possible on my menus, such as fruit, vegetables, and legumes.
At the moment, I’m following a classic 3 split (targeted strength training of different muscle groups on various days) with jogging every other day. I change my workout every few months and sometimes integrate Freeletics or (Bikram) yoga units.
When I have the time, it’s a bowl of fruit, oatmeal, nuts, plant-based milk, and vegan protein powder. Or I mix myself a shake from fruit, green leafy vegetables, water or almond milk, and vegan protein powder.
Then I train right after getting up. Before you start pondering, you’ve already moved.
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