Slim in Ten Days

04th January 2010 fitness now the holiday Bacon down train: in a short time to the dream figure-that’s no problem. Who immediately starts, is faster beautiful, fit and sexy
Vogue has hired the best of the best for you: Fitness guru David Kirsch, including Heidi trained Klum and Linda Evangelista, and food coach Caroline Bienert from Munich. The two experts reveal the most effective workouts, the best nutrition strategies and provide great motivational tips.

Slim in Ten Days

1 Day
There to eat: fennel. The you can as an accompaniment to fish or poultry serve, whole grain pasta to refine or make a soup from it. Why he is so good: it aids digestion, calms the stomach, promotes sleep, supports the immune system and protects the cells.

The Workout
Standard push-up-defined sexy arms. Go to the starting position. Place your hands directly under the breast. Then inhale and the chest lower towards ground. While tightening the abdominal muscles. The back must remain straight. Arrived at the bottom of the upper body upward push back and exhale. Trick: Arms, but the elbow slightly flexed. David Kirsch: “Pull the shoulder blades during the deck mounts back down and together, which prevents overloading of the neck muscle.” Repeat 10 x.

Body Coach Tip
Program your mind for success: convert, for example, negative thoughts into positive. Don’t think: “I’ll never make it”, but “I can get my dream figure!” And not: “I’m too fat”, but “soon I will have a great figure.” Each time, when a negative thought comes, you consider a positive alternative.

Motivation
Your personal mantra for today: With everything I do, I make obvious, what setting I go through life.

2 Day: Everything For Our Knackpo
March 21, 2012 fitness now the holiday Bacon down train: in a short time to the dream figure-that’s no problem. Who immediately starts, is faster beautiful, fit and sexy

2 Day
There to eat: capers. You can nibble you at night instead of chips and refine many sauces so. Why they are so good: support the drainage and promote digestion. In addition, they settle the stomach.

The Workout
Squats-the exercise for a Knackpo. And in an upright position, the legs are more shoulder width and the toes are turned at an angle of 45 degrees to the outside. The shoulder blades are pulled backwards together. Hold two dumbbells with the hands. Move the body weight on the heels, inhale and bend your knees until your thighs parallel to the arc are. Important: The buttocks stretch backwards and make a slight hollow back! Then exhale and the body which push up on heels. While tightening the gluteal muscles. David Kirsch: “If during the exercise, the knee pain, you have moved probably the weight on the ball of the foot, not the heels.” Repeat 20 x.

Web-tip
Find an informative video with simple workout exercises you can do easily at home, by the way, in theSAT1 Advisor.

Body Coach Tip
Sometimes, the”inner demon” will be stronger than you. And he you excuses whispers, for example “it’s too cold, now I can go jogging impossible.” Or: “I have annoyed me so–a slab chocolate would be exactly the right thing.” Reward yourself! After jogging in the cold you give a warm bath and a quiet evening of television. Instead of table chocolate, call with your best friend.

Motivation
Your personal mantra for today: I’m not going to hunt, when my house is on fire.

3 Day: Taut Rather Than Slack
March 21, 2012 fitness now the holiday Bacon down train: in a short time to the dream figure-that’s no problem. Who immediately starts, is faster beautiful, fit and sexy

3 Day:
That there is food: peppers. This delicious vegetable FRY or cook and serve as a side dish, refine soups so to enrich salads so. Why it’s so good: pepper AIDS digestion, detoxifies and heals inflammation.

The Workout
Hüftstrecken-gives a sexy tight silhouette of hips and buttocks. Kneel on all fours on the floor—place your hands under your shoulders and your knees under your hips. Keep straight to the back and tighten the abdominal muscles. Now inhale and thereby lift the right knee and pull it toward your chest. Exhale while stretch above the right foot in a bow-like movement backwards. Keep this movement. Then lower the leg until the thigh parallel to the ground is, and inhale it. Then back to the starting position. David Kirsch: “who wants to intensify the effect of this workout, she competed with ankle weights, best with a light pair with 2.5 kilos.” Repeat 20 x.

Body Coach Tip
Treat to one or two glasses of red or white wine during the meal. A dry it should be of course.Because wine is carminative and is very healthy.Important: The wine never before or after dinner drink, because then the metabolism can not so ideal handle him.

Motivation
Your personal mantra for today: Learning without thinking is useless, thinking without learning is dangerous.

Stretching
The most important stretching exercises:
Five to ten minutes stretching exercises before the workout are the absolute duty program. The most effective ll training: First the calf stretch (for support with your hands on such as a Bank, make one foot backwards and as far forward bend the body to ankle and upper body form a line). The arms behind the back interlock and as high as possible to pull the hands behind the back here. Stretch arms forward and the Palm before the chest press outwards. This lower Chin on the chest. Cross-legged on the ground use, follow up with your hands on the feet firmly and pull the pelvis with the hands forward. The back remains straight.On the ground, extend one leg, the others leave bent to the side. Out slowly bend forward from the hips, keeping firmly with your hands below the knee. The back should remain straight. Then stretch the other leg.

4 Day: So Beautifully And So Flat!
March 21, 2012 fitness now the holiday Bacon down train: in a short time to the dream figure-that’s no problem. Who immediately starts, is faster beautiful, fit and sexy

4 Day
There to eat: celeriac. Eat the vegetables in a soup type small cut, cooked as a side dish serve, use to flavor sauces, as a pureed soup, raw as a snack or salad that is celebrating. Why he is so good: he stimulates the metabolism, drains and purifies, is laxative, strengthens the muscles and has a mood-enhancing.

The Workout
Tank trucks-brings the abdominal muscles and the Po in the form. Lie down with a large ball (a medicine ball is suitable best) between the knees from behind on a mat. The arms are laterally on the body, the palms on the floor. The feet rest on the heels. Now tighten the buttocks muscles and tilt the pelvis upwards. David Kirsch. “This exercise brings even more, when you press the Palm against the thigh or incriminate them with weights.” Repeat 20 x.

Body Coach Tip
Go buy a never hungry! The danger is too great that you randomly access to food. Best you buy after a main meal. If this is not possible, previously a snack food, an Apple, a banana, or a low-fat yogurt. And write a detailed shopping list

Motivation
Your personal mantra for today: Who wants to go the right way, need to know also the deceptions.

5 Day: Half-Time!
March 21, 2012 fitness now the holiday Bacon down train: in a short time to the dream figure-that’s no problem. Who immediately starts, is faster beautiful, fit and sexy

5 Day
Only 5 days left to the dream body! Promise to now immediately and firmly to adhere to these principles of body coach:
Put the scale in the farthest corner of the Cabinet. Rely solely on your feeling. Be’s note of all alone, how you lose weight and how to firm up your body.
Not plagued themselves with a bad conscience if you Sin once. Enjoy and eat the next day again according to plan.
Whenever you want to give up, you recall the wise set from the Tao in the memory: the man of Tao knows no impatience. Wherever he is, he arrived, he is on target-in themselves.
Omit any meal! Otherwise the blood sugar from the balance device and the cravings overwhelmed you.
Drink at least two litres of water per day, just so the body can burn fat effectively.
There are many opportunities to do something for their own fitness and the body of a dream every day: use stairs instead of lift, a station off the bus earlier rise, often dancing go, when brushing your teeth with your toes up and repeat from seesaw or pinching the buttocks together, keep short and let go, the whole time. Makes a great Knackpo!
There to eat: fish. Experts recommend eating fish at least two to three times a week. You can prepare it in a steamer, baked in a nonstick pan in a baking dish, or as a deposit in a soup. Why he is so good: it contains hardly any fat, delivers the body important omega-3 fatty acids, vitamins and protein and protects the vessels.

The Workout
Truck with dumbbell-ensures an alluring back. Turn is upright, the legs about shoulder-width apart. Bend your knees, where you move the body weight on the heels. Now bend the upper body so far forwards until it forms an angle of 45 to 60 degrees. Keep that with straight arms Dumbells to below, the palms face upwards. Important: the back should be straight, shoulder blades pulled back and tense the abdominal muscles! Now exhale and rowing with the dumbbells slowly towards the body. Elbow let it close on the body! If the weights are close to the body, breathe out and lower the dumbbells. David Kirsch:”so that this exercise works the abdominal muscles must remain always uneasy. “And do not grab the dumbbells!”Repeat 20 x.

Body Coach Tip
Let not the breakfast, only because you believe it is faster to take off! First unit of the power budget out of balance and secondly, most people eat ten per cent more then in every following meal. Wholemeal rolls with a low-sugar spreads, cereals without added sugar or a fruit shake are allowed and healthy.

Motivation
Your personal mantra for today: Most people live in the ruins of their habits. I no longer want it.

6 Day: Back To The Rapture
March 21, 2012 fitness now the holiday Bacon down train: in a short time to the dream figure-that’s no problem. Who immediately starts, is faster beautiful, fit and sexy

6 Day
There to eat: whole wheat pasta or brown rice.Serve cooked as a side dish with vegetables or fish and poultry. Why they are so good: both foods contain carbohydrates and are therefore important energy suppliers, also providing a long sense of satiety.

The Workout
Superman-the kick for a delightful back and a taut stomach. Lie down prone on the mat, the legs are stretched out. Take a breath and put your hands behind your head, Clench the buttocks muscles and tensing the abdominal muscles. While exhaling raise shoulders and feet from the ground. Abdominal and gluteal muscles stay tight! Stretch out on the fingers and toes as you wanted to extend your body. Inhale as you lower shoulders and feet. David Kirsch:”If the exercise too simplistic-holding a dumbbell behind your head.” Repeat 20 x.

Body Coach Tip
Slow down you meals: you take your time to eat lunch and in the evening at least twenty minutes longer. Little trick: use a) small cutlery, lay’s b) between the bite out of the hand on the edge of the plate and c) you chew each bite thoroughly. Because studies have shown that up earlier and a better feeling of saturation and save up to 70 calories per meal.

Motivation
Your personal mantra for today: I’m not trying to beat others, but myself.

7 Day: The Power Of Thoughts
March 21, 2012 fitness now the holiday Bacon down train: in a short time to the dream figure-that’s no problem. Who immediately starts, is faster beautiful, fit and sexy

7 Day
There to eat: fruit. Raw as a snack, in the evening a pure fruit salad as a main meal or as a drink freshly squeezed. Why it’s so good: it contains no fat, many fiber and provides the body with essential vitamins and minerals. Apples are especially recommended, apricots, melons, grapefruit, Plum (including also the digestion and metabolism stimulating).

The Workout
Hull bending – because we want a sexy back, bulging thighs and a crunchy bottom. Put upright, they are feet slightly more than shoulder width apart. The palms are in the back of the head. Now bow down from the waist to the front-legs remain in stretched, the back is straight and looking going forward. Once the fuselage is parallel to the ground, out and correct breathe again himself. David Kirsch: “you can reinforce the effect of this exercise, when you add a squat-as soon as the upper body is parallel to the ground, which bend knees and lower buttocks down.Then straighten knee again, and at the same time set up. “Important: the buttocks during the exercise as far as possible to the inten stretch, so that the knee is not too exposed.” Repeat 20 x.

Body Coach Tip
Who constantly abandons his beloved chocolate, stirs up so that only the cravings that: If the large appetite comes: you think chocolate very intensively at the last chocolate or the last piece of the Board. Try you as exactly as possible to remember-where were there? at home? In a café? Who was here? Seemed the Sun?Has it been raining? What was the occasion for the sweet reward? And how did the chocolate taste? Milky sweet or dark, and very delicate bitter? The more you imagine the scenario, the chance that the cravings is quenched by memory alone is greater. Latest studies prove it.

Motivation
Your personal mantra for today: What I think determines my fate and showing me the way.

8 Day: Six Pack
March 21, 2012 fitness now the holiday Bacon down train: in a short time to the dream figure-that’s no problem. Who immediately starts, is faster beautiful, fit and sexy

8 Day
There to eat: herbs. For seasoning vegetables, soups, salads, pasta, rice and fish, meat and poultry, they are indispensable. Of course they should be crunchy fresh. Why they are so good: they are full of vitamins, minerals and many stimulate the bowel and stomach intestine function. Garlic, for example, among this group, also basil, chili, Curry, tarragon and ginger.

The Workout
Oblique crunch-and the abdominal muscles are tight as a springboard. Lie down backwards on a mat, the knees are bent, the feet are flat on the mat. The hands are placed as high up as possible on the neck so that resting the head on the forearms. Now raise the left leg at a 90-degree angle, so that the lower leg is parallel to the ground, and the right foot over the left knee put. Exhale while you do the right elbow to left knee. Important: the knee remains, where it is lowering himself slowly off, until the shoulders nearly touch the ground. David Kirsch: “important: the lifting effect must come from the abdominal muscles, not from the poor or the back.” “And let the abdominal muscles all the time about angespann, to achieve a much better result.” Repeat 15-20 x.

Body Coach Tip
Above or you not too be at the sport: is the golden rule: five times a week half an hour or three times an hour of exercise. Enter the training dates in the calendar and keep it also.

Motivation
Your personal mantra for today: I know that I never can solve problems with the same level of consciousness, through which they have arisen.
9 Day: Diet-Diary

March 21, 2012 fitness now the holiday Bacon down train: in a short time to the dream figure-that’s no problem. Who immediately starts, is faster beautiful, fit and sexy
9 Day

There to eat: poultry. Organic chicken meat as a side dish with vegetables or salad in a nonstick frying pan FRY, baked in the oven or as deposit in a soup.Why it’s so good: chicken contains no calories, but magnesium (strengthens the heart and muscle function) and provides the body with important folic acid. Turkey is also to recommend the meat also strengthens the immune system. Hands away from duck and goose-much too fat.

The Workout
Hull turn-that makes beautiful flat stomach. Turn is upright, the feet about shoulder-width apart. Place the Palms behind the head and tighten the abdominal muscles. Now, rotate your upper body from one side to the other. David Kirsch:”what matters: the movement should be not to hastily carried out.” She is the stronger, they make controlled and slower.” 50 x repeat.

Body Coach Tip
Write them a food diary: blanc buy yourself a nice paper and write down every day meticulously, what you eat everything-from the Granola bar to the two butter biscuits, the salad and the Apple. This food diary helps you to keep track and to draw the ESS emergency brake in the case of the case. In the United States, studies also show that people who listed every day any kind of food and drinks, have decreased twice as much as those who did not complete this list.

Motivation
Your personal mantra for today: Everything is at the best with me, even though many fail seems to me, as long as I’m with me even in the pure.

10 Day: Done!
March 21, 2012 fitness now the holiday Bacon down train: in a short time to the dream figure-that’s no problem. Who immediately starts, is faster beautiful, fit and sexy

10 Day
That there is food: tomatoes. You can via BREW it and enriched soups so or make a pureed soup from it, let Sauté in olive oil in a nonstick pan, set with other vegetables to a Ratatouille, baked in the oven and they are suitable for refining a salad. Also you can use, cut them into thin slices as a bread topping.Why they are so good: they contain abundant vitamin C, potassium, dietary fiber, minerals and very few calories. Tomato strengthen heart and circulation and the immune system and prevent wrinkles.

The Workout
Cycling-the last kick for tight abdominals: lie down backwards on a mat and place your hands behind your head. The elbows are raised and should be so far outside that you can’t see them. The legs are lifted, the left leg is stretched out, the right makes a 45-degree angle with the hip. Now, exhale as you follow the left elbow to his right knee. Then stretch the right leg, which tighten the left and lead the right elbow to the knee. David Kirsch: “slow movements are the key to the success of this exercise.Concentrate on the abdominal muscles.”
30 x repeat.

Body Coach Tip
They demonstrate willpower: let excuses like “if I sin a day and once the training fail, it is not equal a broken leg. I miss nothing.” Of course, it’s no big deal, but you moved away further a bit from your target. Miss a thing – of course, but you have won anything to do so. Every day you have the choice to sit comfortably on the sofa or to move. You have to decide.

Motivation
Your personal mantra for today: Trouble is visualized love. And when I trouble off only with reluctance, it is better to let it be. Because the reluctance poisoned everything.

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