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How sleep affects your bodyweight

Sleep more and weigh less. Doesn’t that sound fantastic? All you have to do is sleep and you’ll lose weight? Well that’s not the entire truth but let’s talk about it for a bit. Sleep is nutrition to our brains so if you deprive your body of sleep your brain will malfunction. How is that possible? Let me explain. ACTIVITY LEVEL If you haven’t had enough sleep you’ll most likely not be as active because your energy tank is empty. This will affect your workouts and overall day which will reduce the amount of calories burnt through activities. You need …

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In this video I talk about the importance of cardio while being in quarantine. Since most of don’t have access to a gym or any way to do traditional cardio I’m sharing my top cardio exercises you can do in the comfort of your own home. You are in charge of your own health – let’s start today!  


My Quarantine Routine

I’ve been in quarantine for over 10 days now and I haven’t seen a gym from the inside at all. I personally don’t see that as a problem but rather as an opportunity to change up my workout routine and especially my goals. Keep reading to find out what my current routine looks like and how I dropped 2% body fat in less than 10 days.   DIET I have to start with diet because this part of my life changed drastically. I used to consume close to 3,000 calories a day before the quarantine was announced. This was a …

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8 REASONS why you won’t stick to your New Year’s Resolutions

NEW YEARS RESOLUTION – COMMON MISTAKES The new year is around the corner and people are getting excited about their New Year’s Resolutions. The only problem with New Year’s Resolutions is that most of us can’t stick to them for longer than a month. I’m sure if you’ve ever been a member of a gym you’ve experienced the “January Phenomenon” where all of a sudden hundreds of people sign up to the gym and work out for 2 weeks before they quit and are never be seen again. If this sounds familiar and you identify with this example, then this …

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Home Gym Vs Public Gym

Ask anybody with a home gym if the investment was worth it and I bet you 99.9% will say it was the best decision they have ever made. As a proud owner of an incredible garage / home gym myself the answer should be obvious too, right? Not so fast! I want to dive in a little deeper before giving you a simple “YEAH it’s awesome, dude!”. Before I ordered my garage gym I made a pro and con list. Yes I’m one of those people. I wanted to make sure that the investment is worth it and I’m not …

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What Is Crossfit?

CrossFit was founded in 2000 by Greg Glassman. Some people love it and some people hate it. Especially the bodybuilding community and the CrossFit community like to make fun of each other, at least online. I personally don’t see the urge to bash each other over one common passion – FITNESS. The best way to describe CrossFit is the following statement. “CrossFit is constantly varied, high-intensity, functional movement. The goal is to increase the capacity to move large loads over long distances, and to do so quickly.” If you’ve ever been to a CrossFit box for more than one session …

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The Top 10 Chest Exercises

There is a variety of exercises out there that can help you build great pecs but which ones are the must dos and which are the ones you can neglect? Push ups, dips, flys, bench press, incline, decline, pec dec are all great exercises but in this article I’ll show you my personal favorites that helped me build a solid foundation. 1. FLAT BARBELL BENCH PRESS The bench press is the mother of all chest exercises. It is a compound movement that works not only your chest but also your entire body including your shoulders, triceps, forearms, lats, rhomboids and …

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Sodium – Good Or Bad?

I grew up in a town in Austria where everybody used an excess amount of salt when cooking. It’s part of our culture and it adds flavor to our meals. I personally always had a negative feeling about salt though. I associated salt with obesity and an unhealthy lifestyle. It got so intense that at an early age I refused to have any salt in my meals. Now you know that I have never been a big fan of salt although it’s crucial for our well being. Let me explain why salt is important for our health and performance. Salt …

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