As of: February 14, 2024, 9:30 a.m
By: Martin Becker
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Many people want to give up sweets, alcohol and cigarettes during Lent.
© dpa
In keeping with the beginning of Lent, experts from the Pharmacy Umschau in Baierbrunn give tips on nutrition and exercise.
Baierbrunn
– Yes, everything is over on Ash Wednesday.
The foolish time.
Celebrating.
The culinary life is not always healthy.
A carnival donut here, a beer with your white sausage breakfast there?
At the latest on the scales it becomes clear: Oh dear, something has accumulated there.
Which is why many make the resolution to actually use Lent to lose a bit of weight.
But how?
In keeping with this, the experts from the Apotheker-Umschau from the Baierbrunner Wort & Bild publishing house provide a nutrition and sports program.
“Fit in 12 Weeks” is the title of the book by the three authors Tim Farin, Professor Klaus Bös and Professor Gertraud Winkler.
Go for the carnival bacon?
The 194-page book (17 euros) shows how it can be done.
It's about the little aspects
Phew, will some people groan now – six weeks of diet plus exercise?
But it won't be that extreme: "You won't become a new person, but rather change things in small ways," emphasizes the author trio in the foreword. "The program is not intended to overwhelm you, but to introduce you to the basics step by step."
In principle, these basics are the interaction of a balanced diet and everyday approaches to physical fitness that are also feasible for people who don't like sports.
Lose ten kilos in three weeks?
No, the book does not fulfill such promises.
It is consciously “not about the big resolution”, but rather about the “all the small aspects”.
And if you stick to your resolutions, the pounds could still fall off.
Chickpeas instead of fries
The idea behind the fitness book: exercise, nutrition and relaxation work together.
The 194 pages are a kind of self-help tool to make your own eating style healthier and, most importantly, to change old habits.
“We make around 200 decisions about nutrition every day,” explains the trio of experts. It is important to approach this constructively.
Chickpeas instead of chips, water instead of juice, at least 150 minutes of moderate exercise per week - the path to greater well-being is explained using a modular principle.
Make your everyday routine out of motivation
The first building block is a self-assessment regarding fitness, which everyone can do themselves.
Example, part of it: two kilometers of walking, i.e. brisk walking, should take someone between 40 and 60 years old 16.5 to 18 minutes - anyone who falls outside the standard times will receive special tips.
Building block two: motivation.
Because it takes a while for good intentions to really become everyday habits - goals that are as short-term and specific as possible are ultimately more effective than the “big resolution”.
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With this in mind, the fitness experts at Apotheker-Umschau have divided the program into six two-week sections.
And these in turn live from concrete guidelines for the “homework of the week”.
This means: exercise (from fitness tests to warm-ups to strength exercises in the living room as well as an endurance program outdoors), nutritional tips including a wide range of recipes and motivational tips so as not to become exhausted.
The idea: Everyone who takes on the challenge sets a price for the weekend - and fulfills it as long as the fitness program is adhered to.
And as a reminder, the book cover contains “seven success routines” in everyday life, one for more activity and the other for healthy eating.
Comrades increase your chances of success
Pumpkin gratin or chili sin carne, triceps dips at the desk or calf raises on the stairs as strength training: there is no shortage of tips for redefining comfortable habits.
Now it’s about turning “good intentions” into reality.
The three book authors advise finding fellow campaigners in order to do good for yourself in the long term, because the three-month program is “just the beginning”.
There is no guarantee, but for consistent implementers of the program, the authors believe: “Getting fit has never been so easy.”