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The training plan for the new year 2019 so that every guy gets in shape



Let's go hunting. You'll come across dozens of articles where you can quickly break down fat, get rid of your problem areas and finally shape the body you've always wanted to achieve. Will you read it? Probably. Will they help you, what they promise? Probably not. To make permanent changes and become a habit, you need a plan that fits your needs – age, size, goals, level of activity, and experience.

We have developed a blueprint for 5 different types. Now you may not fall into the exact shape, but choose the one that comes closest to you, and you'll get a more personalized recommendation on where to change your lifestyle. We've consulted with top-notch experts to find out what you need to know about exercise, nutrition and nutritional supplements. Ready for the year 201

9, when you drop the apologies and drop those foolish diets and unrealistic exercise programs? Well. We also. Meet the Experts:

– Joel Seedman, Ph.D., is a strength / performance specialist and owner of Advanced Human Performance.
– Joseph Maroon, MD, is a clinical professor, neurosurgeon, sports medicine / health / nutrition expert and Ironman triathlete. He is also chairman of the Medical Advisory Board of GNC
Jordan Mazur RD, food coordinator of the San Francisco 49ers.

The Type: 17-year-old who wants to gain weight and gain muscle but has no experience in the gym and knows little about sports nutrition, including supplementation

Training

What to look for : "At this age It can be difficult to build up a significant amount of muscle because the metabolism is usually so high," says Seedman. The main thing to look out for, and this is common among students, overtraining. They are young, have a lot of energy, and see bodybuilders doing extensive social media routines. Therefore it is easy to start with too much volume and intensity. In this case, however, you are tearing your muscles down more than your body can recover and regenerate, making growth difficult, says Seedman.

Expert Training Tips: The nervous system and the body are the most flexible in terms of learning movements. Therefore, it is probably the most important stage in which proper and correct mechanics and form must be learned, "explains Seedman. Because of this, you might want to hire a coach or strength coach for a few sessions to learn the rigorous form. "You want to capture the right neuronal blueprint in your central nervous system, because it will affect your training for the rest of your life," he says.

Best Workout (s): Work Full – Body Ways 2-3 times a week; Or do a maximum of two sessions per week for upper and lower body parts for a total of 4 training sessions. Hold the workouts for an hour.

Optimal Exercises: You want to perform large, compound movements. "Concentrate on squatting, pulling on the upper body (pull-ups and rows), and upper body puffing (chest presses and overhead presses)," Seedman suggests. You do not need too many isolation movements. It can be counterproductive because you burn a lot of calories without stimulating much muscle growth, he explains.

Recommended reps / phrases / rest: Keep your rep range 5-10 and your weight moderate. You do not want to go so hard where your shape breaks, says Seedman. "At this stage you should rest because you are trying to increase the correct lifting mechanics and it should take you 1.5 to 2 minutes to get the most weight without fatigue," he adds. "You learn to lift properly, and your muscles are weak. The last thing you want to do is blow up your nervous system and build up unnecessary fatigue that causes movement patterns to worsen over time, "says Seedman. For this reason, you do not want to train too often to fail. Leave several reps in the tank for each set.

Supplements

You want supplements to be the building blocks of your training (and muscle building goals), says Maroon. Opt for:

– Multivitamin: Overlooked by many, every day, when consumed daily, a multi may recommend important nutrients such as zinc (necessary for healthy sperm) and selenium (for its ability ) ward off some cancers).
– Branched-Chain Amino Acid Protein (BCAA): Leucine, isoleucine, and valine are the amino acids called branched-chain amino acids, and they are a major driver in protein synthesis and metabolism, helping to provide vital nutrients for growth and recovery to obtain.
– Fish Oil: The combination of fish oil with aerobic exercise improves body composition, as published in the American Journal by Clinical Nutrition .

Nutrition

Proposed macros for a man who is 6 & 0 ;, 170lb and raises 3-4 days / week [NOTE: this is a very specific height/weight used as an example only and should be adjusted based on your own height/weight.]

Total Calories: ~ 3,346
Breakfast: 669
Snack # 1: 335
Lunch: 836
Snack # 2: 335
Dinner: 836
Snack # 3: 335

Daily protein requirement ~ 140 gram

Important Points to Remember: ] "The most important thing for teenagers is not to train bad nutrition. You will see only minimal profits until you insert your nutritional plan, "says Mazur. And those late teens are crucial to development. You want to agree with your eating habits, balance your macros accordingly and vary your protein sources, carbohydrates, fats, fruits and vegetables. You also want to eat 5-6 smaller meals per day to maintain constant energy and mental alertness and to find the right nutrients for the body of your dreams.

A Note on Macros: Each Mazer says your 5-6 meals should contain the big four: complex carbohydrates, lean protein, vegetables, and healthy fats. As for protein, you want to be consistent here. "The body is not efficient at digesting and using large amounts of protein all at once," he explains. There is an upper limit to the amount that you can use before the rest is stored as fat. The average type can use 25 to 30 g, and larger types can have up to 40 g. With that in mind, you want to "receive 20-40 grams of feed every day throughout the day to increase protein synthesis and provide your body with the essential amino acids it needs to build its coveted lean body mass," adds Mazur. This deals with the constant flow of the body in building muscles and breaking down protein.

Eat More Of It: "Make your protein choices lean like chicken, salmon, turkey, Greek yogurt, and low-fat dairy," suggests Mazur. But do not go without vegetables and complex carbohydrates. Eat dark, green leaves and see some of the best superfoods for toning and the top 10 carbohydrate sources.

Eat Less Of It: Food and sweets like biscuits, fries, pastries, sweets, and soda and fast food, if you want to make real progress, "says Mazur. All the sugar and saturated fat will only lead to fat gain. Do you have a hard time dispensing soda? "Choose sparkling water and flavored Seltzers if you prefer a bubbly drink without the extra calories," he suggests.

The type: 25 years old, who used to play competitive sports at college, but overweight in recent years – has some training and nutrition experience

Training

What You Should Watch For: "Often the boys try to get into a 5 or a 6, even a 7-day routine, and it's unrealistic, so they're ready to fail," says Seedman. Do not assume that you can re-enter your college program, because if you only have 3-4 days and miss your goal, you will feel that you have failed. And you know the downward spiral that can emanate from this feeling. First, choose a routine that you need to work on 3 days a week, and if possible, adapt to other workouts (whether it's cardio or smaller muscle groups), Seedman suggests.

Expert Tip: Her focus must be on nutrition and consistency of training, says Seedman. "You have a good base just because you have done sports and trained in the past. So follow a practical and realistic routine. "

Best Workout (s): " Combine everything in one day: Do weight training for about 45-60 minutes 3 days a week, followed by 20 (maximum 30) minutes of heart rate at 2, possibly 3 of those days, "Seedman suggests. High intensity cardio twice a week is plentiful, especially if you have not done much over the years. You do not want to go too far and build up unnecessary fatigue. It will improve with your ability to recover Perform a low-intensity cardiovascular system once a week or more. Go to the gym, track your surroundings, or walk for 5 minutes, jog for 2 minutes, and then take a tour. repeat that a few times. No, it is not a metabolism or particularly stressful, but you are still active, which can promote fat loss.

Optimal Exercises: "Make movements that you did during exercise to rely on the past training history and the neuromuscular memory that is still in your central nervous system," says Seedman , You have the freedom to do just about any exercise, but you want 80% of your effort to consist of large compound movements – such as squats, deadlifts, pull ups, pushes – and 20% for insulation work – such as curls, tricep raises, and leg raises, says Seedman. You also want to do a lot of core work. "They're probably more likely to sit in the back and develop some lower back problems, spinal or postural problems," he explains. Correct it now and prevent it from becoming a major problem by performing core stabilization steps such as planks.

Recommended repeats / sets / break: This is not so important (or rather carved in stone)) as it does for younger people. "At first, you want a slightly higher repetition range just to restore the condition you've lost over time," says Seedman. You can do 3-4 sets of 10-12 repetitions. Again, you want to make sure that there are still a few repetitions in the tank. Maybe you should choose a lighter weight that would allow you to do 15 reps to reach your 10-12.

Supplements

Supplements can help fill in the blanks and boost your weight loss efforts, says Maroon. Consider the following:

– Multivitamin
– Protein with BCAA
– Conjugated linoleic acid (CLA): Scientists have found that CLA helps reduce fat Animals are effective studies, although the results are not so consistent in humans.
– Probiotics: It has been found that the intake of probiotics that boost the intestine decreases body weight and BMI, as a meta-analysis published in the International Journal shows the Food Sciences and Nutrition ]. Probiotics can also improve blood sugar control and regulate appetite.
– Fish Oil

Nutrition

Proposed macros for a man who is 6 & # 39; 3 ", lifting 220 lb, 2-3 days / week [NOTE: this is a very specific height/weight used as an example only and should be adjusted based on your own height/weight.]

Total Calories : ~ 2,709
Breakfast: 542
Snack No. 1: 271
Lunch: 677
Snack No. 2: 271
Dinner: 677
Dinner: 677
Snack # 3: 271

Daily Protein Requirement : ~ 180 grams

Highlights: "The biggest challenge for ex-athletes is breaking the habit of consequence Training and high-calorie diets, especially since it's often a lifestyle you've had since childhood, "says Mazur. You need your calorie intake and diet to adapt to your current activity and level of exercise.

A Note on Macros: "In general, a man between the ages of 21 and 25 years moderately active (lifting and doing) cardio) should aim at 2,600-2,800 calories per day," Mazur recommends. Be consistent with your meals and make sure your portions are your goals.

Eat more: Vegetables with high fiber content. These foods make you feel fuller longer and can help ward off cravings for sugar and sweets, Mazur notes say. Also increase the intake of lean protein and healthy fats; they help you cut you down. "Protein will also facilitate the regeneration of muscle tissue, increase hypertrophy and help reduce pounds and improve body composition," adds Seedman.

Eat less of it: Carbs. "On days when you know that you will not reach your activity goals, adjust your intake accordingly, as excessive carbohydrates that you do not burn are stored in the body and can lead to weight gain," says Mazur. Decrease the intake of grain, starch and sugar on days off. Seedman agrees: Make sure you do not overdo it with the carbohydrates; Keep it moderate, but not low.

The Man: The 33-year-old who is bored with his current routine but needs to maintain muscle mass. He takes protein, but that's it.

Training

Things To Look For: "It's easy to believe that regurgitation of cardio will make you slimmer. But it should only be used to get body fat, "says Seedman. Do too much and you risk losing muscle. The slim secret: Concentrate on gaining more muscle tissue and cleansing your diet.

Expert Tip : Heavier weight and lower repetitions are your assets. "At this stage, your body becomes somewhat stubborn, and one way to promote new growth is to achieve high levels of neuromuscular efficiency, which means you have a good ability to recruit a large number of motor units. "Seedman explains. Get your body used to handling heavier loads to increase your power and lift more over time.

Best Workout (s) : Integrate as many different layouts as possible: upper, lower, and full – body training with a focus on a large muscle group, "Seedman recommends. Get 2-3 full-body workouts in a week, hit all the major muscle groups, and do about 7 to 10 exercises per exercise.

"If you have trained fairly consistently, I recommend a wavy periodization Says Seedman. "Instead of doing the same training and repetition area over and over again, you change things over 1-2 weeks and change the rep range on different days," he adds. So you can perform an upper body workout on Monday and Thursday, a sub-protocol on Tuesday and Friday. Monday could include low repetitions and heavy weight. The next time you work on your lower body on Thursday, you will make higher repetitions and shorter pauses. When you work on your lower body for the third time, you reach a medium repeat range. "This keeps things fresh, affects different muscle fibers and different energy systems," explains Seedman.

Recommended repeats / sets / pause: If you work through the wavy periodization, you will constantly be working to change your reps, sets and rest periods. However, with low reps and heavy weight, you can use rest periods of between 2 and 4 minutes, Seedman recommends. With higher reps and lighter weight, you can rest for 30 to 60 seconds. For moderate reps (6-10) and moderate weight you can rest for 1-2 minutes.

Supplements

Along with a well-rounded diet, these supplemental micronutrients can boost the overall health of a man who only has a healthy diet made up of protein, says Maroon:

– Multivitamin
– Fish Oil
– Vitamin D3:
May increase strength and muscle synthesis and promote weight loss.
– probiotics ]
– SAMe (S-adenosylmethionine): May reduce inflammation in the joints.

However, suppose over the years you have consumed a plethora of supplements or are not seeing the results you want. Seedman suggests that you try a few different natural supplements to stimulate new growth and become leaner. Seedman says to take:

– Creatine
– ALA
(lipoic acid): A fatty acid and an antioxidant that is used to naturally improve body composition and fat loss.
– l-Carnitine: Another supplement for fat loss that can give you the benefit you want, says Seedman. Further research is needed to see how effective it is to increase exercise performance and weight loss.

Nutrition

Suggestions for a man lifting 6 "0", 185 lb, 1-2 days / week [NOTE: this is a very specific height/weight used as an example only and should be adjusted based on your own height/weight.] [19659002] * Since your main goal is to increase your training schedule, you do not need to be as strict as a nutritional guideline. Follow your eating plan, but make sure you get enough protein because you're putting extra work and effort into the gym.

Daily Protein Requirement: ~ 135 grams

Important Points: "The most important thing about maintaining lean body mass is to give your body a constant supply of protein, not just more protein "Mazur says. If you consume more protein than your body can consume, this will only contribute to the total calorie consumption. it is not equated with bigger muscles.

A Note on Macros: Here is an example of the perfect protein meal plan for one day:

Breakfast: 30g (3 whole eggs + 1 cup Greek yogurt) [19659015] Snack: 20g (1 scoop of whey protein in your post-workout smoothie)
Lunch: 30g (4 oz. Chicken breast) [19659017] Snack: 25g (1 can of tuna)
Dinner: 30g (3-4 ounces of salmon)

Eat more of them : Fruity vegetables and fruits (in moderation); get more beans and legumes in your diet; Eat seeds and healthy carbohydrates like quinoa, farro and buckwheat. For more amazing protein sources such as these top 10 fish proteins and lean meat options, check out the leaderboard.

Eat Less: Processed snacks and pre-packaged meals; Also, avoid the 8 worst foods that you can pump into your body.

The Type: 42-year-old, who has gained an extra 10-15 pounds in the last 10 years, never exercised, ate healthy, and knows little about supplements

] What You Should Watch For: "You will not be able to dial everything in perfectly Fitness – Strength training, cardiovascular exercise and nutrition – that's something you should consider," says Seedman.

If you can not In the weight room, just like someone who has been training for 15 years, you may want to sharpen up on cardio and your diet.Although you can not shut down your diet 100%, make sure your training is solid and decent – though You know you can never survive a bad diet.

Expert Tips: "You'll feel pretty drained 4-8 weeks after you start treatment," says Seedman But instead of trying to get too much sleep and taking too long days to get too intense, you should work with low to medium intensity for the first eight weeks, he suggests. You do not want to overwork or constantly hurt, as this may affect the quality of your training and may result in injury and burnout. Lifestyle tweaks are huge at this age. "You need enough sleep to keep the alcohol to a minimum, eat well, drink water, and rest for 48 hours before you encounter similar or equal muscle groups," says Seedman.

The best workouts: Traditional Resistance Training. If you need additional motivation, "get a trainer for about 4-8 weeks to start a strength training program," says Seedman. Maintain at regular intervals in some HIIT cardio sessions, and the pounds will fall off.

Recommended Repeats / Set / Rest: Perform the standard 8-10 reps, Seedman suggests, and is not worried about rest. Use internal markers and intrinsic feedback. When you feel ready, make your next set.

Optimal Exercises: You want your workouts divided into 50/50 weights and machine movements. Why this is so: "Machines can help to overload your muscles and dumbbells, help balance and exercise mechanics, and get used to dealing with standard equipment," says Seedman.

Machines That You Should Use: One of the most effective is a Resistance rowing machine (the sitting type with breast support, not the cardioerg), says Seedman. It will help to strengthen the upper back, improve the alignment of the spine and the overall strength. The leg press is great if you are unfamiliar with squat mechanics, he adds. Even something as simple as a breast press machine can produce significant results.

Machines You Should Skip: "At this stage, isolation machines like bicep curls, leg extensions, and leg curls are not required," says Seedman. You want to hit several muscle groups at the same time.

[RELATED7]

Supplements

"These are the basic nutritional supplement that can contribute to a successful program to restore your health," explains Maroon: [19659002] – Protein with BCAA
– Multivitamin [Nutrition

Because this is a profile for a man in his 40s who has never been before We do not provide specific macros for a specific height, weight, and level of activity. Instead, you want to start making simpler, more general changes to your diet rather than being eaten up by numbers.

Important Points to Remember: Make some important changes, such as: B. Overhaul your diet overwhelming and incredibly difficult to go through. Ignore fashions, trend tips, and conflicting messages. Here are 5 important tips to start your New Year's Eve diet, eat healthy and lose those unwanted pounds, says Mazur:

1. Enjoy a Balanced Breakfast Daily
Start the day with protein, complex carbohydrates , Fruit and vegetables. It sets the tone for the day, helps to stimulate the metabolism and to fill the brain. Studies show you eat less later in the day if you do not skip breakfast, he adds.

2. Fill half of your plate with vegetables at each meal
Anyone could use more vegetables. They can help make you feel fuller and prevent overeating. In addition, they contain a variety of antioxidants, nutrients, vitamins and minerals to keep your body functioning optimally.

3. Plan ahead
If you spend a few hours each weekend shopping and getting ready for the week, you'll save money but also save calories if you go during the week Eat outdoors.

4. Do Not Reload Your Calories
Eat your biggest meals at the times of the day you're most active (for most men who take breakfast and lunch) and then reduce yours caloric intake. In this way, you burn the calories when you need them and do not save them when you are not active.

5. Follow the 80/20 Rule
Do not eat your favorite foods in moderation. As the name implies, you follow your tank plan 80 percent and 20 percent of the time with dishes that are not very good for you.

A Note on Macros: "If you are a little overweight, you should make sure that the carbohydrates are moderate (not more than 40% of your diet)," says Seedman.

Eat More Of It: So many people dreaded fat for years; Meanwhile, it optimizes the endocrine function, which is critical for testosterone, cortisol and estrogen. Eat nuts, oils and seeds. but think of the portion size.

Eat Less Of It: Processed foods, white bread, baked goods (bagels, muffins, donuts, etc.) and trans fat.

The Type: 51-year-old former All-American athlete and endurance athlete

Training

What to look for: "What about athletes usual at this age? Success is the unwillingness to deviate from the current routine, "says Seedman. "It worked for you in the past, it may not be perfect, and you may not maximize things, but it has brought you so far, right?" Well, here's the thing: your body can really break down in your midst until the late '50s, "he says. They can develop joint problems, back pain and slight exaggeration. In addition, your hormones may require a big dive. Seedman recommends re-evaluating your workouts and introducing strength training that meets today's standards.

Expert Tips: The first step is to hire an expert and find out where to improve your exercise program, especially with strength training. The truth of the matter is that most people have a bad, improper lift. "Improve your mechanics because they affect your quality of motion, joint health and performance," he adds. And that also means sport and endurance.

Best Workout (s): "Make sure you perform slower eccentric moves," says Seedman. Durch die Betonung eines langsameren Negativs wird diese Technik Ihnen helfen, zusätzliche Muskelhypertrophie zu erhalten und zu fördern. "Darüber hinaus sind exzentrische Bewegungen und Trainingseinheiten für die Gelenke leichter und tragen zur Förderung von Mobilität und Stabilität bei und helfen dabei, die Bewegungsfreiheit, die Bewegungsqualität und die Übertragung in die Prävention von Verletzungen zu verbessern", fügt Seedman hinzu.

Empfohlene Wiederholungen / sets / rest : Da Mobilität eine häufige Schwäche ist, beginnen Sie mit leichten Gewichten. Führen Sie einige Sätze von 20-25 Wiederholungen durch. Sie könnten eine leere Langhantel verwenden und einige Überkopfpressen ausführen, um den Blutfluss in Ihren Muskeln so zu verstärken, dass sie sich nicht steif anfühlen.

Optimale Übungen: „Machen Sie eine Bewegungsvorbereitung, die einen Teil Ihrer Sie sollten sich vor dem Training täglich erholen und sich nach dem Training mit einer angemessenen Abkühlung und Dehnung erholen, vor allem, wenn Ihre Muskeln noch warm sind und das Blut noch fließt “, sagt Mazur.

Um Sie sicher zu stellen Aktivieren Sie Ihre Gesäßmuskeln richtig, und Sie können einige Minibandarbeit einbauen: seitliche Stufen in niedriger Kniebeugehaltung, Eseltritte, Beinheben mit Band um die Schienbeine, um die Knöchel, Knie und Hüften aufzuwärmen. Vielleicht sogar besser als Mobilitätsübungen und Korrekturübungen, konzentrieren Sie sich auf die Bewegungsmechanik und machen wirklich alles sauber. Treffen Sie sich mit einem Trainer, der Erfahrung in Ihrem Sport hat, um herauszufinden, welche Übungen erforderlich sind, um Kraft und Sportlichkeit zu verbessern sowie Schwachstellen zu stärken.

Supplements

„Altern kann das Risiko von Muskelschwund, chronischer Entzündung und Schmerzen verursachen Mitochondriale Dysfunktion “, sagt Maroon. Diese können jedoch helfen:

– Protein mit BCAA
– Chondroitinsulfat:
Chondroitin ist ein Bestandteil tierischen Bindegewebes (aus Knorpel und Knochen), das Schmerzen und Entzündungen reduzieren und die Gelenkfunktion verbessern soll und verzögern Sie Arthrose.
– L-Carnitin
– Acetyl Co A:
Als das Tor zum ATP-Zyklus (die Energiequelle Ihres Körpers) betrachtet, soll das Supplement die Ernährungsbedürfnisse des anaeroben Stoffwechsels und ansprechen gezielte Unterstützung für hochintensive Arbeit leisten
Co-Q10: Dieses Gerät wurde in den Körperzellen des Körpers gefunden und kann helfen, Nahrung in Energie umzuwandeln.
– Resveratrol: Untersuchungen haben gezeigt Resveratrol-Supplementierung kann die Ausdauer, den oxidativen Stoffwechsel, die Herzfunktion und die Leistungsfähigkeit verbessern.
– Vitamin D
– Nicotinamidribosid:
Es wird behauptet, dass die Supplementierung die Langlebigkeit durch Umprogrammierung dysfunktioneller Zellen und Wiederbelebung von Stammzellen fördert. [19659] 014] Nutrition

Nehmen wir an, Sie haben Ihre Fitness und Ernährung im Griff, sagt Mazur. Die Chancen stehen gut, dass Sie, wenn Sie ein erfolgreicher Ausdauersportler sind, einen soliden Ernährungsplan festgelegt haben. Sie müssen nur die Feinabstimmung vornehmen. Du wirst älter; Dein Körper verändert sich; Sie erholen sich nicht so schnell wie früher. und Sie haben mehr Schmerzen und Schmerzen, fügt er hinzu.

Wichtige Punkte: "Die meisten Ausdauersportler sind katabolisch, dh sie sind ständig in einem Zustand, in dem sie zusammengebrochen sind", sagt Seedman. Sie möchten so anabol sein wie möglich, da dies das Altern verlangsamt und die Leistung maximiert. Dies lässt sich am einfachsten mit Protein erreichen. Proteinpulver kann helfen. „Anstelle von Molkeproteinkonzentrat versuchen Sie, Molkeisolat oder Molkehydrolysat zu verwenden, da sie Ihr Verdauungssystem viel einfacher machen. Forschung und Versuch und Irrtum durchführen; Sie brauchen einen, der von hoher Qualität ist, oder er kann Ihren Magen verletzen.

Essen Sie mehr davon: Essen Sie Haferflocken, Grünkohl, Montmorency-Kirschen, Mandeln und Kürbiskerne sowie Lachs. Nahrungsmittel, die Entzündungen im Körper reduzieren, können helfen, Schmerzen zu lindern und Ihre Gelenke zu schützen.

Essen Sie weniger davon: Alkohol, Soda, gebratene Lebensmittel (Fast Food), Lebensmittel mit künstlichen Süßstoffen, würzige Lebensmittel, Milchprodukte Produkte unmittelbar vor dem Training

Letzte Anmerkung:

Machen Sie rundum starke, gesunde Gewohnheiten. Der Schlaf muss Priorität haben, um das, was Sie während des Trainings kaputt gemacht und beschädigt haben, zu reparieren und wiederaufzubauen. Außerdem muss Ihr Gehirn ruhen und sich zurücksetzen lassen. Sei realistisch mit deinem Fortschritt. Notieren Sie Ihre Kämpfe, Erfolge, Ziele und Kontrollpunkte. Feiern Sie jeden Meilenstein und lernen Sie Ihren Körper zu schätzen. Sehen Sie sich 7 Möglichkeiten an, um Ihr Körperbild und Ihr Glück zu steigern, wenn Sie gerade dabei sind.


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