Neue Herausforderungen

Bildschirmfoto 2015-07-20 um 21.42.23

Hi ihr Lieben,

heute morgen habe ich auf Instagram schon angekündigt, dass ich mich neuen Herausforderungen stelle und mein Training komplett umstelle. Wie es dazu kam, kann ich euch garnicht so genau beantworten. Die Entscheidung war sehr spontan und eigentlich war es garnicht mein Plan, aber nun tu ich es doch: ich fange wieder mit dem Bikini Body Guide von Kayla Itsines an (bzw. habe ich letzte Woche angefangen). Es passierte ganz zufällig: ich machte, weil ich am Dienstag wenig Zeit hatte, Kaylas Beinworkout und war danach sowas von ZERSTÖRT 😀 Versteht mich nicht falsch – natürlich war es auch hart, als ich en Guide vor über einem Jahr durchgezogen hat, aber es ist mir damals doch wesentlich leichter gefallen – vor allem die Woche 1! Das konnte ich nicht auf mir sitzen lassen, dachte mir: „Ich will wieder so fit sein wie damals!“ und fasste innerlich schon den Entschluss, öfters solche Workouts zu machen. Innerhalb von 3 Tagen wurde daraus dann: „Ich mach nochmal den Bikini Body Guide.“

Sweat, Baby, Sweat

In letzter Zeit hat mir das Krafttraining einfach nicht so viel Spaß gemacht. Ich bin wirklich jemand, der da unterschiedliche Phasen macht. Manchmal stellt es mir schon die Haare auf, wenn ich nur ans Laufen denke und ich will am liebsten mit sehr schweren Gewichten trainieren. Andere Male, wie eben in Moment, liebe ich es, zu laufen, Eigengewichtsworkouts zu machen und Intervalltraining zu machen. Einer der Gründe dafür ist, dass ich die Pausen zwischen den Sätzen grade nicht aushalte 😀 Ich will mich dauerhaft bewegen, ordentlich schwitzen und mich anstrengend. Die halbe Stunde bei Kaylas Workouts ist quasi ohne Pause und man kann sich selbst an seine Grenzen bringen. Natürlich kann man sich beim Krafttraining auch sehr an seine Kraftgrenzen bringen, aber das ist ganz anders. Heute bei meinem Training war mein Shirt durchnässt, mein Gesicht war rot wie eine Tomate und ich war absolut am Ende – bestes Gefühl!

Leben und leben lassen

Ich hoffe wirklich, dass ich mit meiner Meinung niemandem auf die Füße trete. Das letzte was ich will ist, über jemanden zu urteilen. Ich möchte nur MEINE Meinung und meine Erfahrungen mit euch teilen, auf keinen Fall verallgemeinern! Wenn ich sage, dass ich Krafttraining momentan nicht so gerne mag, heißt das nicht, dass ihr es nicht mögen sollt. Ihr trainiert gerne mit freien Gewichten oder allgemein im Fitnessstudio? Toll! Ich bin mir sicher, dass wieder eine Zeit kommt, wo es mir wieder Freude bereitet, aber jetzt ist das gerade nicht der Fall. Ich habe auch schon öfters gemerkt, dass ich durch solche High Intensity Kraft-Ausdauer Workouts am schnellsten Ergebnisse sehe und auch super zufrieden mit mir bin. Andere erzielen bessere Fortschritte durch reines Krafttraining, bei wieder anderen wirkt Laufen Wunder. Versteht ihr was ich sagen will? Jeder ist anders, denkt anders und hat andere Preferenzen – aber JEDER sollte das machen, was ihm Spaß macht.

Unbounded Energy

Wenn man das tut, was man mag, wird man auch glücklich und energetisch sein. Ich habe letzte Woche schon gemerkt, dass ich nach dem Training voller Endorphine war und einfach zufrieden. Ich musste mich nicht die Treppe im Mcfit hochschleppen, sondern bin hochgelaufen. Einmal habe ich mich sogar um 22 Uhr noch aufgerafft und das Armworkout durchgezogen – ich hatte solche Lust drauf und war aufgeregt, mich quälen zu dürfen.

Das Prinzip

Ich bin mir sicher, dass viele von euch (oder fast alle) schon von Kaylas Bikini Body Guide gehört haben, aber einige wissen noch nicht, wie das ganze abläuft. Pro Woche gibt es 3 „Resistance Training“-Sessions, also 3 typische Kayla Workouts. Aufgeteilt wird es immer anders, in Woche 1-4 zum Beispiel in „Legs & Cardio“, „Arms & Abs“ und „Whole Body“. Grundsätzlich besteht jedes Workout aus 2 Zirkeln zu je 4 Übungen. Man wiederholt die 4 Übungen von Zirkel A dann 7 Minuten lang so oft, wie es sich ausgeht. Die Wiederholungen sind angegeben aber man macht alle Übungen ohne Pause, bis die 7 Minuten aus sind. Dann kommt Zirkel B für 7 Minuten, dann wieder A und dann nochmal B. Insgesamt dauert das Workout also 28 Minuten (bzw. 32 Minuten wenn ihr nach jedem Zirkel 1 Minute Pause macht, was auch in Ordnung ist). Man schwitzt, man leidet aber man wächst auch über sich hinaus. Neben den 3 Workouts sollte man auch 1 Mal Dehnen und Foam Rollen, kurze Intervall-HIIT-Läufe machen (nur 10-15 Minuten, 1-2 Mal pro Woche) und 2-3 Mal Powerwalken (also bei etwa 6 km/h für 35-45 Minuten spazieren). Hier sehr ihr noch mal das Armworkout aus Woche 1/3 – suuper hart!

Quelle: shape.com

Quelle: shape.com

182 Comments

  • Reply julieleinchen 21. Juli 2015 at 10:23

    Ich habe auch letzte Woche mit dem Guide angefangen und war nach dem ersten Wortkout SOWAS VON FERTIG, unglaublich! 😀

  • Reply Birthi 21. Juli 2015 at 10:30

    Ich liebe ihren BBG!! Hab schon den ersten und den zweiten einmal durch und fange jetzt wieder mit dem ersten an 😀
    Für mich gibts nichts besseres! 🙂

  • Reply Shaazurii 21. Juli 2015 at 11:26

    Ich finde es gut dass du zu deiner Entscheidung stehst! Und ich finde es schade dass sich mittlerweile jeder rechtfertigen muss warum man etwas macht, und dass man keinem anderen etwas aufdoktrinieren möchte. Schade dass viele „Follower“ denken, nur weil jmd etwas bei sich verändert wäre das was sie selbst machen nicht mehr gut. Man muss sich wohl fühlen, glücklich sein und auf die Art und Weise Ergebnisse erzielen können, wie man am besten zu recht kommt. Ich finde das gut wenn man sein Training mal umstellt und neues / altes macht. Sonst wird das ganze ja langweilig 🙂 mach einfach weiter so!

    • Reply julesvogel 21. Juli 2015 at 12:00

      Danke für das liebe Kommentar! Das stimmt leider, manche fühlen sich beinahe angegriffen, wenn man sagt, für einen selbst passt dies oder das nicht. Naja, was soll man machen 😀

  • Reply Hubi 21. Juli 2015 at 11:57

    Ich überlege auch ihn zu kaufen. Habt ihr das Komplett Programm gekauft und ist er dann auf Deutsch? LG

    • Reply julesvogel 21. Juli 2015 at 11:59

      Nein er ist auf Englisch 🙂 und ich hab nur den Bikini Body Guide 1

      • Reply Isabell 21. Juli 2015 at 12:52

        @ Hubi: Mittlerweile gibt es den Trainingsguide als auch den Ernährungsguide auf Deutsch. Habe mir beides zusammen letzte Woche gekauft 🙂

  • Reply Daniela 21. Juli 2015 at 16:23

    Ich finde es super toll, dass do den Guide machdt und dazu stehst, dss er anstrengend aber schaffbar ist. Genau so wie du liebe ich das Gefühl danach und auch ich raffe mich oft am späten Abend dazu auf es zu machen 🙂

    Gutes Gelingen und ich hoffe wir sehen am Ende Bilder von dir 🙂

    Liebe Grüße,
    Daniela

  • Reply Aise 21. Juli 2015 at 20:36

    Was für ein Zufall! Ich wollte es nächste Woche auch wieder anfangen aber da ich so eine lange Sport Pause hatte, dachte ich, das ich erstmal statt zwei Durchgänge nur einen und ohne Zeit mache. Im Grunde mache ich es also komplett anders.
    Kannst du mir vielleicht etwas helfen? Ich frage mich immer ob ich statt Bänke auch Steps nehmen kann, die sind ja etwas niedriger, aber ich kann nicht so hoch springen (double bench jump etc)? Und gibt es eine Alternative zu Tuck Jumps bzw. wie kann man sowas lernen? 😀

    So viele Fragen, tut mir leid!
    Viel Spaß und gutes Gelingen!

  • Reply Annett 25. Juli 2015 at 21:12

    Hi,

    vor 2 Jahren habe ich regelmäßig Krafttraining mit meinem Partner zusammen gemacht. Doch mittlerweile trainiere ich alleine. Mir wurde es zu stressig und monoton. Jetzt trainiere ich entweder Oberkörper, Unterkörper oder mache zügig Cardio auf dem Rad oder Rudergerät. Aber Sport hin oder her. Mit fast 50 Jahren kann ich sagen, dass ich nur in Shape bin, weil ich sehr auf das Essen achte. Ohne einen gesunden Ernährungsplan, wird das nix mit der Strandfigur, auch wenn man viel Sport treibt.

    Liebe Grüße

    Annett

    ps. sieht sehr schön aus Dein Blog 🙂

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