Did I miss anything? We’re already having july! The last months passed by so fast and maybe some of us aren’t really ready for summer yet. So what to do if you want to look even better in your bikini, but only got two weeks left?! Don’t worry… we’ll fix that. This should not be a crash diet or something.. just some tips how to lose fat and build lean muscle in a short amount of time. Let’s do this!
Nutrition.
First things first, nutrition is the alpha and omega. You will not see many results if you workout four times a week and eat like a pig. In my opinion the formula to achieve the body you want consists of 70% diet and 30% exercise. As you may know, I’m vegetarian and try to eat vegan as often as I can. But all over this the most important thing is to eat clean. No junk food, no instant food, no chemical flavours and stuff like that. Here is an example what kind of meals you could eat if you follow this diet.
Breakfast.
Soak oats, two tablespoons chia seeds in some vegan milk (almond, coconut, oat etc.). Use the immersion blender and mix it with a handful of cashews. Add honey, vanilla, cinnamon, pomegranate and banana. Add almonds or any seeds if you want.
Lunch.
Quinoa with vegetables and feta (optional). RECIPE
Snack.
Any kind of fruit (apple, blueberries, strawberries) with a handful almonds.
Dinner.
Colorful Salad with vegetables and mozzarella or tofu. RECIPE
Post-workout snack.
Drink a hemp protein shake approximately 30 minutes after your workout. I mix it with oat milk, two tablespoons of yoghurt, half a banana and two tablespoons organic hemp protein powder, which can be bought at a health food store. Hemp is such a silver bullet! Here is a short overview of the amazing benefits of hemp.
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Fitness.
For me, HIIT is the best way to burn fat while getting your heartbeat up. In those High Intensity Interval Trainings you only workout approximately 15 minutes, but in this time you give everything you have! Sounds not that exhausting? Well, then try my new HIIT workout. I created this one by my own and I’m completely over and out after it. This one mixes cardio with strength moves. WORKOUT: HIIT + Abs
Please don’t think that you can perform this workout once a week and you’ll get a six-pack. Try to incorporate other things into your workout schedule and don’t be afraid of training with weights! Weights are an important tool in order to lose body fat. Check out my other videos for some examples. Apart from that I really recommend the workouts by Kayla Itsines. I love her Bikinibody Guides and use them three times a week (Legs, Arms, Abs).
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Lifestyle.
“If you always do what you have always done, you will always get what you have always got.”
Please don’t think that it’s enough to eat clean and train for two weeks and then your body will look like this forever. If you want something, you have to work for it NON STOP! Of course there are some freaks who can eat whatever they want and have a perfect body. Unfortunately I’m not one of them and I think some of you aren’t either ;-). Maybe this point is the most important one, because without being disciplined and steady, you can’t achieve anything (in life).
I compiled my favorite health blogs/websites etc. for you, so you can find more clean recipes for your journey:
– Feasting on fruit (clean desserts, cake, cookies etc.)
– Daria Daria (vegan recipes)
As I promised in one of my previous posts, I’ll upload another 
I guess you all know the saying ‘A beautiful rear can also endear’, but in this case we want to focus a little bit lower and with this I mean on our bum. This part of our body is probably one of the most extolled and admired things when it comes down to body sites. Somewhere deep down we all wish for a