Der Erfolg zum Traumkörper
- Exercise in everyday life – more than you think
Even if you don't go to the gym, you can move a lot in everyday life - and that's what counts! Even small changes can have a big effect over time.
Movement ideas for everyday life:
Take the stairs instead of the elevator
Walk short distances on foot or by bike
Take small movement breaks while working (e.g. stretching or a few squats)
Daily 10-minute walk after eating works wonders!
- Short home workouts – effective and time-saving
You don't need a gym to get fit. Just 10-20 minutes at home is enough to boost your metabolism.
Example of a 10-minute workout without equipment:
1 minute jumping jacks
1 minute squats
1 minute plank
1 minute lunges
1 minute Mountain Climbers
Pause: 1 Minute
Repeat the cycle a second time.
These short, intense sessions are called "HIIT" (High Intensity Interval Training) – they're super effective, even for beginners.
4.Sleep & stress – often underestimated Healthy sleep and good stress management have a huge impact on your weight. Too little sleep increases the feeling of hunger, stress can lead to emotional eating. Tips: Try to sleep at least 7-8 hours a night Consciously take small breaks - 5 minutes of meditation or a walk also help Drink enough water (at least 1.5-2 liters per day) 5. Start small – maybe with one healthy meal a day or a short walk after dinner. Every step counts. And the more you integrate it into your everyday life, the easier it will be for you.