Men’s fitness guide

You want to make the most of your body. Everywhere you go, you hear what you should do to look good. Rarely is this true – but surely someone is making money from your ignorance.

No more desire for doped discopumpers and rip-offs? Here we talk plain language. Find out exactly which training plan, diet or nutrition brings the best results.

The good thing right from the start: the knowledge is there to achieve the optimum in muscle building and fat loss. We have known for a long time what works. 1000 times in practice confirmed and on a solid scientific foundation standing.

Let’s not beat around the bush! How do you get the best out of your body?

What leads to a good appearance in the first place?

Which factors are at all important for your optical appearance?? If you have understood the principle behind it, you can work specifically on the right areas.

Body fat percentage + muscle mass = your appearance

Two crucial variables determine your appearance above all:

  1. Your body fat percentage (KFA) – how much % of your body weight consists of pure fat.
  2. Your muscle mass – you cannot measure directly. However, strength values are a good indicator of muscle mass (muscle cross-section is closely related to strength).

For most people, making more of their body means building up a few kilograms of muscle and keeping it at a low body fat percentage.

Here’s the formula you should remember:

Good appearance = low KFA + decent muscle mass

There are different Combinations of KFA and muscle mass, that lead to different physical appearances.

Not everyone has the same goal! There is no right and wrong at this point. You alone decide where you want to go. How you can then change your body accordingly, you can find out here.

Note: In this article, we focus exclusively on aesthetic goals.

1.1 Goal 1: Brad Pitt in Fight Club (

5 kg of muscle built up)

Men's fitness guide

Brad Pitt in Fight Club – a very often mentioned aesthetic role model.

Brad Pitt has a very low KFA (

8%) and some built up musculature (

5 kg) on arms, shoulders and the rest of the upper body. The force values are likely to be somewhat in the beginner’s to max. Advanced range lie.

The protruding six pack has mainly something to do with the low KFA. With clothes he looks mainly slim, but not muscular.

Attention important: Often people talk about gaining muscle, whereas they actually mean losing fat. Brad Pitt’s wiry defined look is mainly due to his low KFA. This has less to do with built up muscles (except arms and shoulders).

1.2 Goal 2: Strong and lean (

10-12% KFA and 10-15 kg of muscle built up)

Men's fitness guide

Bret has a higher KFA (

10%) and strength values in the advanced or professional range. The stature immediately appears more powerful and broader. A six pack is still implied.

He has built up around 10-15 kg of muscle.

1.3 Goal 3: Bodybuilder (

8% KFA, a lot of muscle mass)

Now let’s move on to the bodybuilders whose ultimate goal is maximum muscle mass with minimum KFA. In competition form they achieve 4-6% KFA and maintain advanced to professional strength levels. However, this is only true for very (!) short time durable and also anything but healthy. After weeks of deprivation, competitive bodybuilders regain weight extremely quickly immediately after competition day.

Reality Check! – It must be said quite clearly: The bodies of professional bodybuilders like Mr. Olympia or types on supplement packages and in magazines are without anabolic steroids and other banned substances unattainable! Not even close.

Much more realistic are the bodies of natural bodybuilders (i.e. those who really are and don’t just claim to be).

You can’t be completely sure even in so-called "natural competitions", but at least there is a chance that some are "clean" on the road.

On the left side in the following picture you can see what you can achieve without "aids" for example. On the right side, on the other hand, a typical anabolic steroid monster.

Men's fitness guide

What is possible with and without anabolic steroids. Do not be taken for a fool!

The fear of quickly looking like a bodybuilder is therefore also completely unfounded. The result on the left alone requires years of hard training, strenuous dieting and not entirely bad genetics. A pinch of reality for all. You’re welcome!

1.4 Goal 4: Weightlifter/Strongmen: (high KFA, lots of muscle mass)

When it comes to maximum strength, a high KFA is sometimes accepted. That’s why in weightlifting you often see big, strong, well-bodied men (at least as long as weight class doesn’t matter).


But don’t be fooled: Under the fat cushion is often at least as much muscle mass as the bodybuilders have. However, this does not appear so defined.

A small hint on how important the KFA is for the visibility of the muscles.

Can you determine your appearance completely yourself or is this much more predetermined by your genetics?? This point is not talked about much, after all, the belief that you can "achieve anything" is good for business.

2.1 You have everything in your own hands? Not quite! Or nevertheless? – genetics

However, you have to answer this question in a very differentiated way! On the one hand there is extremely much in your hand and on the other hand there are restrictions, by which you have less influence possibilities on your appearance. It depends on your current level.

How much is determined by genes, how much by your training and diet?

If you have many kg fat on the ribs and are untrained, then goes extremely much! If, on the other hand, you have already lowered your KFA, can move high weights and are approaching your genetic limit, you can hardly or not at all influence details such as body fat distribution, muscle shapes, joint width.

Your genetics become more important to your appearance the closer you get to the maximum possible.

You can also draw a parallel to top-class sports here. Anyone can run a decent 10k through training, but very few can run in the Olympics. The top has the best genetics + the best training.

But, but, but … while this is all true, you can’t forget one thing: Bad genetics very often simply serve as an excuse. Surely some have it easier and others more difficult. Nonetheless, everyone can get the best out of themselves.

As a rule, it is also underestimated what is caused by hard and continuous work everything is possible.

People overestimate what is possible in one day and underestimate what is possible in several months.

2.1.1 How much and how fast you can build muscle? Where is the genetic maximum?

For very good (!)& continuous (!!) Training*, proper nutrition, the following values apply:

Year of trainingPossible muscle mass gain
1. year 10 kg muscle mass
2. Year 5.0 kg of muscle mass
3. Year 2.5 kg of muscle mass
4. + year/s 1.0 kg of muscle mass

*So not with the 5 "bro" split training plan with 50% biceps curls and also not with those one 6 months of total training abstinence!

A man can live on average maximum

Build up 20 kg muscle mass. The closer you get to your limit, the harder it will be to build even more muscle mass. As a newbie, it’s much easier and faster to do this.

The fitness world is full of untruths and myths. These are extreme hinder your progress, because you put time and energy into unnecessary or even counterproductive things. It stops and hinders.

Time to get at least a few of these out of the way!

3.1 Myth: I need a 4 or 5 split

No, such training would be very suboptimal especially as a newbie. With too long pauses between stimuli for a muscle you miss the right time for the next workout.

Most successful muscle-building programs (for undoped athletes) split muscle groups not at all (full-body plan), 1.5x (alternating full-body plans), or for advanced athletes, 2x (2-way splits) or max (3-way splits). Higher splits are usually suboptimal for muscle growth. You should have Train muscle for optimal growth 2x per week to a maximum of every 5 days.

3.2 Myth: Eat something every 2-3h, otherwise you will not build up

Do you really think it takes this level of obsession to build up a few kilos of muscle??

The Total amount of kcal& Protein over 24h is crucial. Under this condition the timing (= when you eat what) doesn’t really matter. The body is not a sensitive whiner but a survival machine!

See more at:

3.3 Myth: "Clean Eating" – only clean eating and a fitness lifestyle bring success

Broccoli, rice and chicken breast fillet in Tupperware. Who does not know the picture of the muscle mountain, which prescribes itself a strict nutrition? Or the eating disordered Youtuber who preaches the fitness lifestyle (and sells all sorts of consumer goods on the side).

The pedantry is simply unnecessary, potentially mentally damaging and socially limiting. The appearance of your body is largely determined by your body fat percentage and muscle mass. For this are by far your kcal intake and your protein intake responsible. Food quality does matter, but the perfection mania is simply unnecessary.

"Clean" is a categorization that has no place in food anyway. No food is good or bad, clean or dirty. Underlying this is probably more the desperate search for order by means of black/white thinking. The truth is more complex. Be strong enough for it and avoid cheap substitutes!

Strikingly, every nutrition movement defines this term for itself. For vegans meat is unclean, for Paleo followers wheat and milk, the low carber is afraid of carbohydrates, etc.

3.4 Myth: Lose weight on the stomach, six-pack through crunches

You can’t determine where your body breaks down fat, unfortunately. There is no local fat loss. That regulates itself by its genetic code. Usually the problem areas come first (when gaining) and go last (when losing). By the way, fat on the lower abdomen and hips are typical male problem areas.

100 situps or crunches a day will not bring out a six-pack if there is a thick layer of fat on top of it. Many even have a six pack without any training at all, as long as their KFA is low (<10-12%). However, by exercising you can make your abdominal muscles grow so that you have a more pronounced six-pack or this already at a slightly higher KFA (

13%) come to light.

3.5 Myth: Tips from Arnold Schwarzenegger (and Co.).) are helpful and good

It won’t do you much good to pick up tips from genetic freaks under massive steroid use. You have completely different starting conditions.

Doping massively changes physiological processes in your body. It has no relevance for you what "works" for these people. Training beginners build massive amounts of muscle by giving testosterone even WITHOUT training. 1 Bhasin S, Storer TW, Berman N, Callegari C, Clevenger B, Phillips J, Bunnell TJ, Tricker R, Shirazi A, Casaburi R. The effects of supraphysiologic doses of testosterone on muscle size and strength in normal men. N Engl J Med. 1996 Jul 4;335(1):1-7. PubMed PMID: 8637535. [Link]

3.6 Myth: Nutrition accounts for 70% of success? Undifferentiated bullshit statement!

Diet sets the tone for what metabolic state your body is in. The kcal and macronutrients (carbohydrates, protein, fat) are mainly responsible for this.

Nutrition is a very important factor for your results. But don’t make the mistake of making statements like "70% is the diet .. " run after. You can’t quantify it like that! It depends rather on whether for you individually the Diet the limiting factor is. Depending on it can be 0%, 20%, 35%, 90%, 60% etc. its.

3.7 Myth: A lot helps a lot

200 push-ups a day or going to the gym every day will not bring you the desired results or is unnecessary. For visual changes you best choose the best tool: heavy weight training.

It’s not so much how much you do, but that you do the right thing in the right dose.

Get clear about your goal (losing weight?, Muscle building?) and then choose the ideal procedures for it. This way you don’t waste time and energy and you reach your goal the fastest. Just blindly doing "a lot" is often very inefficient!

3.8 Myth: You need supplement XYZ

You do not need any supplements at all. What you need is a really good workout and a goal-oriented diet. Save the money or invest it in more sensible things.

Only a few supplements have any effect at all and can helpful in special situations be and tickle out the last %. If the foundation is right, you can start to work around the last 5%. If you focus immediately on this, you run the risk of forgetting the other 95%.

3.9 Myth: He who looks good is also right

Reliable and true statements in the fitness world are a rare commodity. As a person, you tend to believe those who have already achieved something. It is actually also completely logical that these people need to know something. Unfortunately, the blatant types are often pumped to the nose with all sorts of substances and look so good mainly because of it. They usually grow not because of their training and diet but despite their training and diet.

Even if someone looks very good without "dope", it doesn’t mean that he really understands what brought him to his success. Experience teaches: practically only bullshit is told. Better inform yourself and question everything critically. Looking good may evtl. Increase the probability of competence, but it is not a guarantee!

Let science help you!

You have now read a lot of myths/untruths and errors. How can you make sure you don’t fall for anything? Because the (fitness) world is unfortunately full of these deceptions.

You need knowledge about how things really work. Only then you can draw the right conclusions and go the best way.

That’s why science is so important: Separating facts from bullshit, for the most efficient methods decide and then on the the easiest and fastest way get to the target.

Science is interested in what works, what is true and what only looks as if it does. If you are not strong enough for this and prefer to stay in medieval worlds of belief, you are wrong here!

Ok, but now back to the topic. How to get your dream body?

As you have already seen at the beginning, you will need

  • a low KFA, and
  • more muscles.

V ort hese two components in particular determine your appearance!

In the following we focus mainly on goal 1-3. 99% of all readers want to achieve these goals in a more or less pronounced way. The tools for achieving goals are always the same. The only thing that differentiates is what you focus on.

4.1 Reduce body fat percentage (KFA) – this is how it works!

Sooner or later have your KFA at a low level.

Fat is like an outer layer over your muscles. Even now you definitely have some muscles, but they are hidden. Defined muscles have a lot to do with a low KFA!


This is for example. a KFA of

The importance of a low KFA for appearance is often underestimated.

How to lower your body fat percentage!

If you want to lose fat, you have to eat less energy (=kcal) than you consume. You create a kcal deficit. The basic requirement for fat loss.

Save 7000 kcal. On average a man consumes approx. 2500 kcal a day.

Nutrition or training – what is more important for losing weight??

It’s usually easier to achieve a kcal deficit through your diet than through your workouts. The effect of training is often overestimated. This is not zero, but one session in the gym often consumes only 300-400 kcal.

The situation is different if you train really hard (a lot of volume and/or long endurance training). Despite everything, nutrition is usually the much much stronger lever to work on!

2 ways can lead to lower energy intake:

1.) One Diet, limiting food choices and/or counting kcal, or

2.) one Changing your eating habits, which then (hopefully) leads to an unconscious reduction in the kcal taken in (which is then practically also a diet, even if you don’t call it that).

Both are good tools in the toolbox. Don’t make the mistake of considering any of these to be "better" or "worse" for a. Both have advantages and disadvantages and can be used separately or in combination.

Eg. the combination of a diet for quick successes and the subsequent permanent change of diet is one of the best ways to lower the KFA and keep it permanently.

"But I don’t want to lose more muscle while losing weight!"

You should do strength training even during the diet. Any good diet integrates strength training (muscle maintenance!), and as a beginner you even build up some muscle in the diet.

If you are already advanced, you should try during a diet to keep the built up muscles as good as possible.

4.1.2 Question: "Is it better to lose weight fast or slowly??"

Everywhere slow weight loss is touted as the only solution. But this is not the only successful way. There are even more and more indications that Rapid initial weight loss leads to better long-term outcomes leads. 2 Astrup A, Rossner S. Lessons from obesity management programs: greater initial weight loss improves long-term maintenance. Obes Rev. 2000 May;1(1):17-9. Review. PubMed PMID: 12119640. [Link]

Your lasting success ultimately depends on making long-term changes to your habits (diet, exercise, sleep). Whether your weight loss is fast or slow before that is most likely secondary.

4.1.2 Question: "How can I define?"

Defining is nothing more than losing weight into low KFA ranges.

Muscles can not be specifically shaped or highlighted. You can only do keep a lot of muscle mass and your Lower KFA. The lower your KFA the more extreme your definition will be.

So definition training is bullshit! Exclusively definition training (15-20+ reps) in the diet leads to unnecessary muscle loss.

If you suddenly change the stimulus that led to the muscle mass you currently have, you lose the adaptations. In order to maintain your training adaptations (i.e. the muscle mass and strength you have built up), you must continue to give your body the signal that these adaptations should be maintained. You can achieve this by maintaining your training weights.

Proper definition training: Reduce volume, frequency, but keep training weights (=intensity) high – this will maintain your musculature! Everything else serves mainly the additional kcal consumption.

4.2 Building muscle the right way – this is how!

To get something out from under the fat, you need to build muscle.

muscle building is a rather simple matter. Have you ever had an arm or leg in a cast (= immobile) for a few weeks?? Crazy how muscle breaks down! But the same is true the other way around. You want more muscle mass? So you have to demand more from your muscle so that it adapts to the new load.

The body is a master of adaptation (=adaptation). If you upset its balance (=homeostasis), it will try to adapt to the required level.

So if you want more muscle than you currently have, then you need to load this muscle more. Sounds logical? It is also logical. Nothing else training programs do in a structured way. To make your muscles grow you have to continuously the weight and/or the volume increase. Keep this in mind for all training plans you encounter in the future. This is always the underlying concept.

Muscles generate power through a multitude of muscle fibers running in parallel. If a muscle now reaches its limit through training, it adapts by strengthening these muscle fibers. Your muscles become thicker and your muscle cross section increases (=hypertrophy). Bingo, muscle growth!

muscle mass_strength

Remember: strength and mass are closely related?

This works best with heavy weights. Therefore strength training is the ideal means for muscle growth. Which training plan is ideal for you depends again on your training level (a beginner should train differently than an advanced or professional trainer)!).

4.2.1 Heavy weight training is good for you!

Muscle growth works best with heavy weight training. This leads to the strongest growth stimulus for the loaded muscles. A good training plan gives you the right mix of exercise selection, training days, sets, reps, rests, etc. – to ideally build muscles.

Meanwhile, we also know which training variables work best for muscle growth. For example, a muscle should be mind. train 2x per week to a maximum of every 5 days. Likewise seem

20-70 repetitions per training session and muscle group, with a certain intensity and certain set lengths to be ideal. 3 Wernbom M, Augustsson J, Thomee R. The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans. Sports Med. 2007;37(3):225-64. Review. PubMed PMID: 17326698. [Link]

If you really want to get the most out of it, you should work with barbell exercises. These are squats, deadlifts, bench press, rowing, etc. Learn the basic exercises, you will benefit from them for life.

With machines, dumbbells or your own body weight, it also works (as long as the resistance can be increased continuously), but each of these alternatives has certain limitations.

The golden formula for muscle growth is: basic exercises heavy + some "isolation exercises" for more volume.

Split training plan – makes sense for you?

If you are in the advanced or professional category with your strength levels, "split" training becomes more interesting to you.

"Split" training means that the muscle groups of the body are not trained together in one workout, but spread out over 2 or 3 workouts (hence the name 2 or 3 split). But you will learn below which training plans you should choose specifically.

4.2.2 Question: "Do I have to train my legs??"

If you look around in the 0815 Gyms, you will see that men mainly train the upper body only. Legs are often neglected. But it’s not really manly attractive to have a pumped up upper body and stork legs to go with it! With low KFA the difference is even stronger. Want to look good, train legs!

Jogging or soccer do not bring much for it (although it is still better than nothing ). However, in order to achieve significant muscle growth, you need strength training.

No one can decide for you if you can "leave your legs out". For muscle building on the upper body, it is not decisive whether you train your legs or not. Because muscle building only happens on the muscles you train. Hormonal changes from leg training are insignificant.

4.3 General approaches for more muscle& less fat

You now know that you need to achieve a low KFA and build muscle.

But which of these should you tackle first? Lose weight or build muscle? Or you can do both at the same time?

First look at the basic ways to sculpt your body.

4.3.1 Mass phase / diet phase resp. Build up / diet or. Bulk and Cut

Traditionally, you usually differentiate for one main goal: either build muscle or lose fat.

In the "Build" / "Mass" / "Bulk" phase you build muscle mass and accept some fat gain in the process. In the diet or "cut" you focus on losing fat, while you maintain the previously built muscle mass. With each cycle you get closer to your goal.

In this approach, it is assumed that the body is either in a anabolic (=building up) metabolic situation or in a catabolic (=abolishing) metabolic condition is located.

Anabolic means in this case only that you have to eat a lot of kcal& nutrients, building hormones (insulin, IGF-1, testosterone, etc.), and the body’s own hormones.) thereby dominate and the situation is ideal to build new body tissue. This then applies to muscle but unfortunately also to fat.

Catabolic means that your hormones and enzymes etc. for degrading processes dominate. This is typically the case in a diet when you reach a kcal deficit. This is the only way to lose fat, but at the same time you are prone to lose muscle. However, you can prevent this by heavy weight training and sufficient protein!

4.3.2 When to build up and when to lose weight?

A good rule of thumb states:

"Move within a KFA range of 10-15%!"

You can also define the KFA range a little higher or lower: +/- 2% is always possible.

This is the range you are moving in now cyclically. At the lower end you focus on muscle building, which also comes with some fat gain. Until you reach approx. 15% KFA bist. Then focus on the diet, while trying to maintain the muscle mass you gained earlier.

If done correctly, you will gain more and more muscle mass with a lower KFA over several cycles. But you don’t look like an overweight fat slob for half of the year.

*** Special bonus as a training beginner *** As a beginner in weight training, you will benefit from so-called "newbie gains": you will build muscle even while dieting, as long as you do some training and eat enough protein.

Anyone who says otherwise has never worked with real people or doesn’t know about studies on the subject. This works best if you still have some fat on your ribs (KFA> 15%).

4.3.3. special way recomposition

In a recomposition you try to do everything at the same time: Build muscle and lose fat at the same time. However, this is only possible under certain conditions: you should Beginners in strength training be and a KFA> 15% have.

In principle, recomposition is nothing more than dieting (= a kcal deficit) with an attempt to increase yourself in strength training at the same time.

Losing weight and gaining muscle will then proceed simultaneously, but both at a slower pace than if you focus on only one of them at a time. At the same time this means more stress for your body. Because he gets in a kcal deficit (= regeneration deficit!) add stress from training.

Caution: "Spinning the Wheel" danger! It’s not uncommon for people to try to achieve too many things at once – with the result of not getting anywhere. Don’t fool yourself, but look honestly if you make progress or not. If not, it is time to realize that this approach is not going to work for you. that you have exhausted the potential.

When you have reached advanced strength levels, recomposition is no longer an option for you.

Often it is difficult to find the ideal approach for you. Despite forums, Facebook groups, and many other places to go, there is a lot of confusion. But this is no wonder: nutrition, training, physiology, psychology and especially their interaction are very complex.

The road to a lean and strong body consists of different stages. Depending on where you currently stand, certain procedures are ideal.

In each phase, different diet and training programs are ideal for your progress.

For example, many start with a very high KFA (= fat) and still quite untrained (= weak). Others, on the other hand, have always been very slim (= low KFA) and have little muscle mass. Again others have been training for a long time, but are struggling with a high KFA.

No matter where you stand. You are now simply entering the right phase for you and your goal.

Here you will find a guide on how to Step by step the ideal procedure for YOU find. At this point individualization is important!

But beware! Each program has precise specifications for whom it is suitable.

"There is not one program for all, but only the right program for your current situation."

Below you will find out which programs we consider optimal for the respective paths and situations.

5.1 Step 1: Determine YOUR body fat percentage (KFA)

First determine your KFA.

Look at the following picture and rank yourself roughly.

body fat percentage men

In addition, you can still look at the result of the KFA calculator with some circumferences. Then take the average of the two estimates.

Important: KFA determination is not an exact science. The point is to roughly assess yourself. Most measurement methods have inaccuracies of more than +/- 2-3%.

In the end it is your reflection that counts and not a specific number. So always stay relaxed in this respect!

A lot depends on your body fat percentage (KFA), because it will reduce your Hormone levels strongly influenced (Insulin, leptin, thyroid hormones, testosterone, etc.).

Your KFA determines whether you can lose weight quickly or slowly, how much % muscle and how much % fat you will gain, whether your metabolism will slow down, how you cope with low or high carbohydrates, how many refeeds you need, etc.

Depending on the existing fat mass you determine whether you should lose or build up first.

5.2 Step 2: Decide FOR YOURSELF! Lose weight, build muscle or recomp?

You now know your own KFA. Look at the chart and decide which way to go.


Not quite clear where you should place yourself?

For more details, check out each goal below.

Finding the right diet/nutrition/training plans and combinations

Often it is difficult to put together the diet/nutrition and an exercise plan so that they make a perfect team.

Too much/wrong training combined with too few kcal and the wrong macros are a common reason for quitting, stagnant progress, or unnecessary effort and side effects.

  • How often and when to train?
  • Endurance or strength training?
  • How many kcal and macros (carbs, protein, fat) exactly?
  • Do you need a refeed and what does it look like??
  • How many sets, repetitions and which exercises are ideal?
  • What to do when you need to eat on the go?
  • etc.

Complete programs and systems answer these questions. Below you will find a selection of these programs exactly for your situation.

5.3 Step 3: Choose the BEST program for YOU

5.3.1 Goal: Build muscle (KFA of

If you are already in the 10-12% KFA range, dedicate yourself fully to building muscle.

You now insert a "mass phase" or "bulk phase. But of course you do it so smart that you don’t put on unnecessary fat. Find the optimal training plan!

For ideal muscle building, proper training is very crucial. This sets the growth stimulus. What this stimulus looks like will be determined by your training plan.

Which training plan is ideal for you depends on your training level.

Your strength values tell you how far you have progressed towards your genetic limit.

Beginner strength values?


Build muscle properly as a beginner.

If you have never done weight training with barbells, or have been on a long break, then you are classified as a beginner. You can also check if your strength standards are lower than the beginner values.

  • Then a full body plan or the Xplode #ONE (alternating GK plan) is right for you. This program will help you as a beginner to achieve hypertrophy as fast as possible.

Advanced beginner and advanced strength levels?

You can choose this training plan if your strength values are above the beginner values (cf. strength standards).

    One of the best 2-person splits for advanced athletes. Upper body/lower body split, 3-4x per week.

Other 2s splits like push/pull ("push and pull movements" – like bench press and deadlift) or torso/extremities splits can also be a good way to make further progress.

Where to go from here?

  • If the KFA has risen too high again, put in phases with HSD or BURN diet again.
  • Satisfied with the results? Then keep it simple (see 4.)

5.3.2 Goal: Lose weight (KFA of

15%+) => Melt fat with the best diets

If your KFA is too high, your focus should be on melting fat first and getting into a 10-12% KFA range. This is also the fastest way to improve your appearance!

When losing weight, you have two options: lose weight quickly with a high kcal deficit (option A) or lose weight slowly and steadily (option B). Both options have advantages and disadvantages, there is no such thing as good and bad, as is often falsely claimed. Option A: Very fast results and maximum rapid fat loss

Losing weight fast is ideal if your KFA is high (> 15%+) or you want to go for a fast and highly efficient fat loss phase (and don’t want to wait forever for results). However, your KFA should not be lower than 12%!


Maximum speed in fat loss with the High Speed Diet.

  • Then a kickstart with the High Speed Diet (a PSMF developed by FE) is exactly the right thing to do. Quick successes provide a great motivation boost! 2-3 kg/week are possible.
  • Everything you might have heard about it (yo-yo effect, metabolism slowdown, unnecessary hunger, etc.) can be avoided.) is bullshit. With bad diets there is that, but not if you design a crash diet intelligently.
  • A HSD lasts 2-8 weeks, depending on your KFA. Refeeds are firmly integrated. If necessary, several HSD cycles – with short interruption – are possible one after the other.
  • Workout plans for the diet (2x strength training per week, no cardio) are integrated in the program! There is a basic exercise training plan as well as a machine and home training plan.
  • The HSD brings the fastest and most blatant results, but a large deficit is also exhausting. If you are under a lot of stress at work or in your private life, or if you have to perform at a high level mentally or physically, go straight to option 2. Option B: Moderate / slow / continuous slimming + defining:

You just prefer to lose weight slowly or you have a hard time with more extreme diets (or low carbs)?

Or you are already at<12% KFA and want to get even lower? Your body is already more sensitive to a kcal deficit (reduction of kcal consumption, muscle loss, hunger, etc.).). Therefore a moderate deficit is now indicated.

Men's fitness guide

Slow weight loss: individually tailored to you.

The BURN diet is a diet tailored to you, with which you can achieve a weight loss of approx. 0,3 – 0,5 kg per week anstrebst.

Training depending on your training level. Strength, endurance training or game and martial arts are possible. Cyclic diets with refeeds and 2-week diet breaks. Against hormonal metabolic adaptations and for high training performance. More about the BURN diet.

  • reached 10-12? After that you can have a "muscle building phase", up to the upper limit of the KFA range. With each cycle you get a little closer to your goal.
  • Satisfied with the results? Then just keep it (see below).

5.3.3 Goal recomposition: lose fat and build muscle at the same time.

For a recomposition, your KFA> Be 15% and at the same time your strength values should be below the beginner values of the strength standards.

Recomposition is basically nothing more than dieting while trying to increase your strength training.

KFA from> 20-25%+?


Recomp with the HSD, at a KFA> 20%.

You have such a high KFA that your body is very willing to shed fat and build muscle at the same time. You can even go on a diet with a very high kcal deficit and you will still build muscles.

Therefore, with a KFA of> 20-25% also considering HSD for recomposition. Just increase your training weights little by little and bring your KFA in a range of 15% or a little above. Then you are at the upper end of the 10-15% range and start with classic weight loss. At the same time you keep your training weights simple.

  • Start with the High Speed Diet (the PSMF advanced by FE).
  • At the same time you start strength training (training plans are integrated in the HSD program). You will easily build muscle despite dieting.

KFA from 15-20%?

Men's fitness guide

Recomposition for beginners and advanced users

If you are between 15-20% with your KFA and have beginner strength levels, you can follow the BURN& Perform BUILD recomposition.

    – lose fat at medium speed and get stronger at the same time. In the FER you can choose from 5 different diets and 4 different workouts. Here’s how you can definitely find a concept that suits you.

Rekomp also for advanced strength values?

How long you can build muscle and lose fat at the same time, of course, always has an individual limit. Where this lies is different for everyone. But if you can somehow get the most out of it, it’s with BURN& BUILD Recomposition.

For months you have worked for your goal. Finally you have reached it and are quite satisfied with the result. And what do you do now?

Now it’s time to keep the results. In English one speaks also of the so-called "Maintenance. Because, if you do everything again like before your transformation, you will also quickly look "like before" again.

To maintain your results, you basically need to continue doing the same thing, but you can cut back on the dose.

  • Did a high protein diet with lots of vegetables help you to keep your kcal intake under control?? Then continue to use this element! But not quite so strict.
  • Did you build up wonderfully with a training plan and did you enjoy it? Then continue with it. But maybe one less training day will do the trick.
  • Your appearance = body fat percentage (KFA) + muscle mass
  • Different appearance is only a matter of how these factors relate to each other.
  • Move cyclically in a KFA range of 10-15%. Build muscle at the low end, lose fat again at the high end, and keep muscle.
  • Choose the ideal program, the best training plan and the right diet FOR YOU.

Related articles:

    – The KFA plays a central role in choosing the right approach. – Determine your training level and estimate the distance to your genetic maximum. – more details on how to lose fat the right way. – More background information on perfect muscle building

Tip: If you liked this article, you might also be interested in the free 10-day fitness course. By e-mail you will get there a perfect introduction to the relationships between training, nutrition& Body.

& Welcome to Science-Fitness.en – Here you will find scientifically based information about fitness, muscle building, weight loss, nutrition etc. Without myths and dogmatism.
– Johannes, biomedical scientist (M.Sc.)& Trainer of the dt. Fitness instructor association

Useful Tools

  • Calorie calculator
  • Strength calculator
  • Body fat percentage (KFA) calculator
  • Protein rich food
  • Carbohydrate rich food
  • High fat foods

Latest comments

Hi, thanks first of all for the plan and the good explanations! Is it possible – if available – to use the scientific . read

How/when to increase the weights in the plan? With the normal sets would intuitively then increase, we . read

No, you have the deficit spread over the whole day, i.e. the body either switches to the "build-up" mode, or to the "reduce" mode . read

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/> Lose fat as fast as possible. As a kickstart and for fast results. Scientifically based, anti-yoyo effect, no muscle loss. 2x strength training per week. Incl. 3 workout plans. No Cardio. Firmly integrated refeeds and controlled dieting end.
/> Slow but highly efficient weight loss. 1x, 2x, 3x, 4x or 5x training per week are possible. Cardio optional. Regular refeeds& Diet Breaks. Meal-Timing Templates for every situation.
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This is what others have achieved

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Johannes Steinhart is a Master of Science (M.Sc.) in biomedicine& Nutrition science as well as fitness trainer of the German Fitness Teacher Association (DFLV). His passion is to present scientific findings on weight loss, muscle building and health in an independent, comprehensible and practical way and to push back widespread untruths. Johannes is the founder of (SF). Every year it reaches over 2 million. Reader. Besides, he is the author of currently 6 books. More.

Hello John. Your article has given me new knowledge about men’s bodies and I thank you very much for it. Your summary is just top. Kind regards, Marina.

This is what I call a successful contribution for men. Complete and instructive. A recommendation for every man who is just starting with muscle building. Horny!

What is the name of the man in the third picture so the wide. The man with the chest hair and beard. He has my dream body.

I have been training for 30 years now, with few interruptions due to injuries. And I have to say, I wish I had a summary like this that illuminated the connections well back in my early days. That would have saved me many mistakes!

In short: Very good work here!

Top summary!! find it top that you also integrate strongmen. Not everyone wants to look like Brad Pitt :D

"Your muscle mass – you can’t measure it directly.
However, force values are a good indicator of the mass of
Musculature (muscle cross-section is closely related to strength)."

Why Bruce Lee swats away "jumpers" like flies? Power he cannot have had, because linnet. This thing makes you "fake news."

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