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5 simple steps to your dream figure

Do you want to lose weight? Perhaps you've already tried a few diets, but you've always struggled with the yo-yo effect? Or do you simply want to be healthy and fit? With this concise guide from eaglefit, you have the solution to reach your desired weight and maintain it long-term – without sacrifice and with fun!

without major sacrifice
with fun and good humor
without a growling stomach
with a good feeling
long-term

We at eaglefit have taken care to reduce the content to the essentials so that you can use this manual as efficiently as possible.

Why are we often “too fat” today?

Our lifestyles have changed drastically over the last 100 years: We eat carbohydrate-rich meals, exercise too little, and our bodies store excess energy as fat. Short-term diets often lead to the yo-yo effect, as valuable muscle mass is also lost. With the following 5 steps, you can break this cycle and achieve your healthy, lasting dream figure.

1. Nutrition

A balanced diet is key to your goal. Focus on fresh fruits, vegetables, nuts, high-quality oils, and plenty of water. Avoid fast food and sugar. Follow the principle: "Eat like a king in the morning, like a king at noon, and like a pauper in the evening." Reduce carbohydrates after 3 p.m. and replace dinner with a protein salad or a green smoothie.

2. Exercise in everyday life

Incorporate more exercise into your daily routine: Take the stairs instead of the elevator, walk short distances, or cycle. Small changes can make a big difference!

3. Basal metabolic rate through muscles

Every muscle consumes energy – even at rest. Build muscle to increase your basal metabolic rate and avoid the yo-yo effect. Use effective training methods like EMS training or suspension training . Train at least 1–2 times per week for 45–60 minutes.

Through targeted muscle training, you can increase your energy expenditure and even indulge in small indulgences like a slice of cake. Your muscles work even at rest, helping you burn fat.

4. Endurance training

Burn fat and strengthen your heart with regular endurance training. Jog, swim, or cycle – at least twice a week for 30 minutes.

Endurance training for your dream figure

5. Your attitude / motivation

Your attitude makes all the difference! Tell yourself, "I love my body and I can do it." Believe in yourself and your goals. With a positive attitude, you can achieve anything.