dream figure

Wunschfigur

5 Simple Steps to a Permanent Dream Figure

You want to lose weight, maybe you've already tried a few diets, but you've always had to deal with the yo-yo effect? ​​Or do you just want to be healthy and fit? With this compact guide from eaglefit , you have the solution in hand on how to reach your desired weight and maintain it in the long term - without having to sacrifice anything and with fun!

  • without much sacrifice
  • with fun and good humor
  • without a growling stomach
  • with a good feeling
  • long-term
solution to the dream figure

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

Why are we often “too fat” today?

Our lifestyle has changed drastically in the last 100 years: we eat meals rich in carbohydrates, don't exercise enough and our bodies store the excess energy as fat. Short-term diets often lead to the yo-yo effect, as valuable muscle mass is also broken down. With the following 5 steps you can break this cycle and achieve the healthy, long-term figure you want.

Evolution and Nutrition

1. Nutrition

A balanced diet is the key to your goal. Eat fresh fruit, vegetables, nuts, high-quality oils and plenty of water. Avoid fast food and sugar. Stick to the principle: "Eat like an emperor in the morning, like a king at lunch and like a beggar in the evening" . Reduce carbohydrates from 3 p.m. onwards and replace your evening meal with a protein salad or a green smoothie.

Healthy eating

2. Exercise in everyday life

Integrate more exercise into your everyday life: take the stairs instead of the elevator, walk short distances or use your bike. Small changes have a big impact!

3. Basal metabolic rate through muscles

Every muscle uses energy - even when at rest. Build muscle to increase your basal metabolic rate and avoid the yo-yo effect. Use effective training methods such as EMS training or sling trainers . Train at least 1-2 times a week for 45-60 minutes.

Through targeted muscle training, you can increase your energy consumption and even allow yourself small sins like a piece of cake. Your muscles also work when you are at rest and help you burn fat.

muscle building for the dream figure

4. Endurance training

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

Endurance training for the dream figure

5. Your attitude / motivation

Your attitude makes the difference! Tell yourself: “I like my body and I can do it.” Believe in yourself and your goals. With a positive attitude you can achieve anything.

training plan

  • Monday: 30 minutes of endurance; no carbohydrates after 3:00 pm
  • Tuesday: EMS training ; no carbohydrates from 3:00 pm
  • Thursday: 30 minutes of endurance; no carbohydrates after 3:00 pm
  • Saturday: 30 minutes of endurance; no carbohydrates after 3:00 pm
Example Nutrition

recipe ideas

Breakfast: Quark cream with linseed and fruit

Healthy Breakfast

snacks for in between meals

Try healthy alternatives like brownie balls – a delicious, sugar-free treat!

Healthy Brownie Balls

With this plan and the products from eaglefit you can achieve your dream figure and maintain it in the long term. Good luck!