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put on your running shoes, head out the front door, and you’re off.</p><p id="48fc">However, what is a disadvantage compared to many other sports is that running <b>puts a lot of stress on the bones and joints</b>. That’s why you should definitely start carefully and only increase the training volumes slowly.</p><h2 id="3b6e">Swimming</h2><p id="c538">The weakness of running is the strength of swimming.</p><p id="61f6"><b>In swimming, your bones and joints are hardly stressed</b>, but almost exclusively your muscles and your cardiovascular system. At the same time, I think the combination of an endurance component and a strength component is very interesting.</p><p id="2330">The training not only <b>promotes various conditional skills</b> but also <b>strengthens the whole body.</b> Therefore, the body burns calories in masses, which is further enhanced by the temperature of the water. Since the water you swim in is usually colder than your body temperature, your body has to expend extra energy to maintain its temperature and thus burns all the more calories.</p><p id="82d1">If that doesn’t convince you enough, just look at a picture of Michael Phelps in swim trunks.</p><figure id="7f0e"><img src="https://cdn-images-1.readmedium.com/v2/resize:fit:800/1*kg1TvbvI3fHEfCWHjfnwsg.png"><figcaption>Screenshot of Instagram post <a href="https://www.instagram.com/p/Bk3AOw9HC2k/">https://www.instagram.com/p/Bk3AOw9HC2k/</a></figcaption></figure><h2 id="9e1b">Strength Training</h2><p id="e754">It’s worth going to the gym not only to build muscle but also to lose fat.</p><p id="09fa">In terms of calorie consumption, strength training cannot compete with the endurance sports already mentioned. However, you continue to burn more calories for many hours after strength training. This <b>afterburn effect is </b>due to the fact that you easily damage your muscles during strength training.</p><p id="cc7e">For the regeneration and the following adaptation, your body needs a lot of energy and thus burns more calories. This effect can last for more than a day.</p><h2 id="d7e0">Cycling</h2><p id="a473">Especially in nice weather, it is a dream. While cycling burns fewer calories per hour than running and swimming, the following benefits easily make up for that.</p><p id="ba6e">If you don’t have to ride up a mountain, you can <b>control the intensity </b>of the workout very precisely and the joints are hardly strained. So you can easily ride for several hours at a time at low intensity.</p><p id="f28b">In addition, you can cover longer distances and thus even integrate the training into your everyday life by replacing car trips.</p><p id="dca4">Good for your shape, your wallet, and the environment.</p><figure id="2f09"><img src="https://cdn-images-1.readmedium.com/v2/resize:fit:800/0*y0j1M27qiVmfVGel"><figcaption>Photo by <a href="https://unsplash.com/@ocen?utm_source=medium&utm_medium=referral">Coen van de Broek</a> on <a href="https://unsplash.com?utm_source=medium&utm_medium=referral">Unsplash</a></figcaption></figure><h2 id="040a">Basketball</h2><p id="985f">By playing basketball you can also burn a lot of fat. Many will probably have more fun this way with individual sports. The combination of a fairly long game duration, intense sprints, and jumps make basketball an<b> excellent workout for the whole body.</b> The playful, competitive aspect regularly pushes you to your limits and facilitates motivation. Of course, this also a

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pplies to other game sports such as soccer, ice hockey, and football, to name just a few.</p><h1 id="c4a4">A healthy basic diet</h1><p id="1697">However, you can’t live on candy bars alone if you want to stay in shape. Or it is possible but very unhealthy. Therefore, I follow the following basic rules that allow me to eat chocolate without gaining weight.</p><ul><li>I drink mainly water and tea. That way I save myself liquid calories.</li><li>I drink alcohol very rarely</li><li>I eat a lot of fruits and vegetables</li><li>I rarely eat fast food.</li></ul><p id="c33d">This leaves enough calories for the daily 1–2 chocolate bars and I do not have to fight the yo-yo effect.</p><figure id="6ca6"><img src="https://cdn-images-1.readmedium.com/v2/resize:fit:800/0*ay2lkuE_QyxCdDlh"><figcaption>Photo by <a href="https://unsplash.com/@nadineprimeau?utm_source=medium&utm_medium=referral">Nadine Primeau</a> on <a href="https://unsplash.com?utm_source=medium&utm_medium=referral">Unsplash</a></figcaption></figure><p id="b3d8">Thanks for reading!</p><p id="8535"><b>Wait a second.</b> Y<i>ou should get my articles in your inbox. <a href="https://medium.com/subscribe/@whitep"><b>Subscribe here.</b> </a>Maybe you also want to start writing on Medium yourself and make money. I made $3400 in my second full month! You only need a membership for$ 5 a month. If you sign up<a href="https://medium.com/@whitep/membership"> <b>with my link</b></a>, you support me with a part of your fee without additional costs.</i></p><p id="aedd">I think you will also like these stories:</p><div id="aa03" class="link-block"> <a href="https://readmedium.com/the-science-of-sexy-scientifically-proven-tips-to-increase-your-attractiveness-c2d18eacffbc"> <div> <div> <h2>The Science of Sexy: Proven Ways to Skyrocket your Attractiveness</h2> <div><h3>With these, nothing can go wrong on the first date</h3></div> <div><p>medium.com</p></div> </div> <div> <div style="background-image: url(https://miro.readmedium.com/v2/resize:fit:320/0*bOSlVui6NtY8FX6J)"></div> </div> </div> </a> </div><div id="1caa" class="link-block"> <a href="https://readmedium.com/penis-sizes-iq-income-global-differences-in-numbers-6c3015a8f0ed"> <div> <div> <h2>Penis Sizes, IQ, Income…- Global Differences in Numbers</h2> <div><h3>The world in numbers…</h3></div> <div><p>medium.com</p></div> </div> <div> <div style="background-image: url(https://miro.readmedium.com/v2/resize:fit:320/0*KG3U7tEPCM7ZgNEu)"></div> </div> </div> </a> </div><div id="b309" class="link-block"> <a href="https://readmedium.com/how-to-take-the-millionaire-fastlane-f56173d163d9"> <div> <div> <h2>How To Take The Millionaire Fastlane</h2> <div><h3>Do you want to become wealthy? Then you’ve come to the right place.</h3></div> <div><p>medium.com</p></div> </div> <div> <div style="background-image: url(https://miro.readmedium.com/v2/resize:fit:320/0*4uWztTbCMkc2z53Z)"></div> </div> </div> </a> </div></article></body>

I stay at 10% Body Fat and Eat Chocolate Every Day

Strict diets are overrated.

Have you ever gone on a diet? If so, chances are that you have already made acquaintance with the hated yo-yo effect.

What exactly is the yo-yo effect?

Yo-yo dieting or yo-yo effect, also known as weight cycling, is a term coined by the public health scholar Kelly D. Brownell, in reference to the cyclical loss and gain of weight, resembling the up-down motion of a yo-yo. In this process, the dieter is initially successful in the pursuit of weight loss but is unsuccessful in maintaining the loss long-term and begins to gain the weight back. The dieter then seeks to lose the regained weight, and the cycle begins again. — source: wikipedia.org

If we take a closer look at the definition, we can see that the yo-yo effect destroys the success of the diet due to one problem:

the lack of sustainability of the diet.

People do not manage to maintain their diet and gain their weight back.

How do we manage to get in shape and keep it?

To avoid the yo-yo effect, we need to change our entire lifestyle. Not only the diet. If you exercise regularly and generally eat and drink healthily, you can also treat yourself to a bar of chocolate. That’s exactly what I do. I eat at least one Snickers bar or something similar every day. That’s what helps me maintain my shape. I never feel like I have to give up anything, so I don’t get food attacks and I can keep up my mainly healthy eating style.

Exercise

Personally, I do sports almost every day. I like to go to the gym to build muscles but also enjoy sports in the fresh air like running or cycling. I used to swim a lot.

Here are a few sports listed that will help you stay in shape.

Running

This is probably the first one you think of. Quite rightly so.

Running burns an enormous amount of calories and there are probably no more effective ways to train your endurance. What I love most about running is the feeling of freedom that flows through you. It comes especially when running in nature. Since running can make your body release an extremely high amount of happy hormones, there is even an expression for this phenomenon: the runner’s high. Another great advantage is that it’s easy. You don’t have to drive anywhere and you don’t need to equip much. Just put on your running shoes, head out the front door, and you’re off.

However, what is a disadvantage compared to many other sports is that running puts a lot of stress on the bones and joints. That’s why you should definitely start carefully and only increase the training volumes slowly.

Swimming

The weakness of running is the strength of swimming.

In swimming, your bones and joints are hardly stressed, but almost exclusively your muscles and your cardiovascular system. At the same time, I think the combination of an endurance component and a strength component is very interesting.

The training not only promotes various conditional skills but also strengthens the whole body. Therefore, the body burns calories in masses, which is further enhanced by the temperature of the water. Since the water you swim in is usually colder than your body temperature, your body has to expend extra energy to maintain its temperature and thus burns all the more calories.

If that doesn’t convince you enough, just look at a picture of Michael Phelps in swim trunks.

Screenshot of Instagram post https://www.instagram.com/p/Bk3AOw9HC2k/

Strength Training

It’s worth going to the gym not only to build muscle but also to lose fat.

In terms of calorie consumption, strength training cannot compete with the endurance sports already mentioned. However, you continue to burn more calories for many hours after strength training. This afterburn effect is due to the fact that you easily damage your muscles during strength training.

For the regeneration and the following adaptation, your body needs a lot of energy and thus burns more calories. This effect can last for more than a day.

Cycling

Especially in nice weather, it is a dream. While cycling burns fewer calories per hour than running and swimming, the following benefits easily make up for that.

If you don’t have to ride up a mountain, you can control the intensity of the workout very precisely and the joints are hardly strained. So you can easily ride for several hours at a time at low intensity.

In addition, you can cover longer distances and thus even integrate the training into your everyday life by replacing car trips.

Good for your shape, your wallet, and the environment.

Basketball

By playing basketball you can also burn a lot of fat. Many will probably have more fun this way with individual sports. The combination of a fairly long game duration, intense sprints, and jumps make basketball an excellent workout for the whole body. The playful, competitive aspect regularly pushes you to your limits and facilitates motivation. Of course, this also applies to other game sports such as soccer, ice hockey, and football, to name just a few.

A healthy basic diet

However, you can’t live on candy bars alone if you want to stay in shape. Or it is possible but very unhealthy. Therefore, I follow the following basic rules that allow me to eat chocolate without gaining weight.

I drink mainly water and tea. That way I save myself liquid calories.
I drink alcohol very rarely
I eat a lot of fruits and vegetables
I rarely eat fast food.

This leaves enough calories for the daily 1–2 chocolate bars and I do not have to fight the yo-yo effect.

Thanks for reading!

Wait a second. You should get my articles in your inbox. Subscribe here. Maybe you also want to start writing on Medium yourself and make money. I made $3400 in my second full month! You only need a membership for $5 a month. If you sign up with my link, you support me with a part of your fee without additional costs.