Table of Contents:
- What is Freeletics
- How does muscle building
- The Body Type
- toning at Freeletics beginners
5 toning for Freeletics professionals
- diet Christian Wenzel
- toning workout schedule
Freeletics is a high intensity sport , which enjoys great popularity for several years. Freeletics heard by repetitive intense and quick exercises to HIIT(high intensity interval training) and is suitable as a predominant cardio particularly suitable for effective slimming excess kilos.
What Freeletics special is a mixture of different attractive components:
you lead all exercises alone with your body weight from
you need no gym or Devices
the Freeletics app gives you a choice of free exercises you are flexible in putting together
do you buy the Freeletics coach, you will be a weekly training plan , tailored to your needs, together
Freeletics fun because the fight against yourself (your inner couch potato ) and community (group training combines)
Freeletics is by the intensity of the exercises to save time but effectively and also for “busy people” suitable
Freeletics is exceptionally low the annual Coach costs 79,99 € (compared to gym membership per month costs between 15 € and 50 €)
as total body workout speaks Freeletics all muscle groups and allows fast muscle building
How does building muscle
To understand the process of muscle formation, it is important to know how the muscle is built.
Muscles consist of muscle fibers . These are, in comparison to other somatic cells not capable of division. The number of muscle fibers in the muscle is determined in every human being from birth and do not change until the end of life. When muscle is damaged, it will not grow back. When toning thus grow new cells. However, the existing muscle fibers to grow.
How exactly does that happen?
If the muscles (specifically: the muscle fibers) claimed, as they swell. This can be done by lifting weights. Responsible for the swelling of the muscle fibers are embedded in the muscle proteins. Hence proteins for muscle building are so relevant. Are you taking in strenuous exercise and muscle damage your muscles, for example, too little protein to you, so your body uses the cached in the muscles proteins: thus it comes to muscle breakdown. That you want to avoid in any case. Like many proteins your body needs, you’ll find out if you your berechnest BMR.
The muscle fibers swell until especially on when it comes to micro-injuries of the muscle fiber. That’s not bad, but normally when the muscle is stressed more than usual. Are there too many micro-injuries, because you might unaufgewärmt started your training, and there will be many small cracks caused by the sudden tension in the muscle fibers, in which then enters the water, you feel this “pressure” certainly the next few days in the form aching muscle.
If the muscles are used regularly, you will not only feel more and more attractive . If you exceed your own limits regularly (at a healthy rate!), This will have a positive impact on other areas of life. You’ll disciplined, confident and fitter . In addition, your body burns through the constantly swollen muscles more energy. You can / will eat more.
Surely you’ve noticed that we humans come in different aspect of the world. Of course it is as normal that bring these different people and different needs and characteristics with it.
According to the US physician and psychologist William Sheldon people differ roughly into three different somatic constitutional types . Although this theory is not enough evidence, we can still use as a good reference point for our investigation, since the theory is very widespread.
In sports are often those following different body types differentiated. This model is the model by Sheldon:
The 3 basic Body types: ectomorph, mesomorph and endomorph
people are referred to which are usually built tall and slender. They build on difficult fat, usually do but also hard zuzulegen muscle mass. Especially in the volume of the muscles other types have a bonus. This body type is often called hardgainer (takes difficult to mass) referred.
The endomorph is the counterpart of the ectomorph. Rather stocky, built small and round, he takes very quickly in fat but also muscle mass. This is the type of “need only look to increase cake” known the. Endomorphic body types are often soft Gainer called.
The mesomorph is the mixed type of two and represents the Body represents the ideal image. He has to build an athletic and muscular body excellent conditions. He has two types of noticed the best features and builds quickly to muscles. He must give up his food composition Eight, otherwise he is also fat, but this is not as strong as the mesomorphic body type. A typical representative of this type is Arnold Schwarzenegger.
Hardly anyone is 100% a type, there are of course a number of mixed forms in different forms. However, if the “fundamental type”, it is clear a simpler correlation to training behavior and eating habits can take place.
The possibilities how quickly and easily you can build muscle , therefore relate to, amongst other things, with these body types.
I myself (Christian Wenzel) tend strongly to “ectomorphic” type. This type is built rather large, slender, slim, is difficult muscles but also fat and usually has a fast metabolism.
He needs to eat a lot, because it is not utilized optimally and the food tended to be shorter and train harder to build muscle. For him, rather all is”Strength Training ” and Exercises that are so difficult that they may only be carried out in small reps. The cardio and partly standard units of Freeletics not suitable for building muscle in this body types.
Freeletics and toning
Toning at Freeletics beginners
An always hotly debated topic at Freeletics is the muscle building. Many athletes dream of muscle growth while simultaneously lose fat. This principle works well with newcomers from Freeletics. Through the high-intensity training of Freeletics is a lot of fat burned while the body has to adapt well to the enormous burden and begins additionally build muscle mass.
Toning for Freeletics professionals
As the set of workouts in Freeletics rare, has body eventually used to the load and has muscles up exactly where they are needed for the execution of each exercise. Due to the high number of times at the Freeletic workouts , the body forms not to ground but rather to the perennial muscles.
Muscle building diet plan
The nutritional plan for vegans to build muscle with Freeletics:
In the following video you will receive the first tips on how you can build as a vegan at Freeletics more muscle mass . As a prerequisite for your success, it is recommended that the Freeletics Coach to buy to establish a regularity and discipline. Because Freeletics and muscle building do not affect the long term without knowledge of nutrition, it makes sense, if you find yourself dealing as early as possible with this topic. It can be very unnerving and frustrating to ERS “torment” in the workouts and to achieve an effect of zero due to poor diet.
If you have difficulty knowing what you can eat and shalt or simply do not have time, then let yourself of our vegan diet coaches advise: Here you will receive valuable tips and recipes, as a basis for your muscle building and fat loss.
Diet plan to build muscle for vegans:
The diet is based on the following basic foods. (Credit to Frank Medrano for these recommendations)
fruits and vegetables
Whole grain bread
Olive and coconut oil
Along with the tips of our vegan food Coaches leave here wonderful dishes to prepare. The vegan diet plan to build muscle also keeps valuable tips ready as the assortment of foods should be.
Diet Christian Wenzel
Example nutrition plan of Christian Wenzel:
100g oatmeal (softened), a handful of raisins and chopped banana with cinnamon.
Snack: protein shake , apple or granola bars
Lunch:wholemeal bread with peanut butter, jam. 1 pear / banana
lenses (or beans), brown rice (or quinoa), avocado and spinach / broccoli (large plate) (with garlic / tomato / onions turn on (-> cooking the lentils)
Before Workout:apple or banana, green tea extract .
1 ML protein powder , maca powder , banana, water / milk plants
Dinner: Scrambled Tofu Veggie Fried tofu or spinach, lentils, Half avocado, orange or lentils, broccoli, spinach, lettuce little tofu -> depending on the dish
You still interested in individual plans? Then contact me!
Muscle building workout plan
The training plan based on the recommendations of Freeletics Coach + following basic exercises from the bodybuilding:
The exact number of repetitions and frequencies of Christian Wenzel you can in Freeletics diary read.
How to build a hardgainer with Freeletics muscle mass?
This question, I present you my new video. The aim is to collectively show the world that can also operate hardgainer or ectomorphic types Freeletics excellent toning and remove not only so. I look forward to your tips under the video or here directly as a comment below the article. The tips are all included in the study and released or tried in the coming weeks.