My Fitness Routine – by fabianxarnold

Welcome back for a new blog post. Finally I will write down my fitness routine many of you had asked for.

Before I start telling you more about my fitness routine I will speak about my goal in fitness. That’s the most important thing. Without to know your goal you can’t work out the right way.

 

What is my goal in fitness?!

My goal in fitness is not to become bigger! Because of modelling I have to stay slim and shredded. If I become too big I would be a fitness model and wouldn’t get work as a fashion model. Because I’ve been working out since 6 years I have enough muscles and don’t need to gain more. So basically I will just stay as I am but more shredded. 

How do I achieve my goal?

The easiest way for that is to count calories. I always try to stay in a daily calorie deficit. That means I burn more calories than I eat/drink.

Example: 3500 cal burned – 2700 cal food/drinks = 800 cal deficite

How do I count the calories I burn?

There are two ways your body can burn calories: Active and Passive.

Active means you do sport or work out. So your body will burn the calories because you are moving. I count those calories with my Smartwatch.

Passive means the calories that your body needs to keep your body alive, for example as energy for your heart, brain and so on. Every day is very similar. You can track that with your Smartwatch or you can calculate it online. Unfortunately I didn’t find a good calculator because they are all just using age, weight and height without using personal data like a smartwatch!

The total calories you burn today is the addition of active and passive calories.

Example: 2000 cal passive + 1400 cal active = 3400 cal total

How do I coun’t the calories I eat/drink?

There are many apps on your smartphone where eyou can track the food and drinks you have. I use “My Fitnesspal” and im really happy with that.

You can scan the barcode or type in whatever you eat or drink. It will show you the calories and also the makros (Carbs, Protein and Fat).

I will tell you more about what I eat and drink in the next blog post.

 

What is my workout plan?

To be honest I don’t have a proper plan right now that says I go on these days and those days are off. Because in modelling every day is different so I plan every week different. My goal is to burn 1400 Cal active and to move more than 10 km per day.

I try to do sport 5-6 times a week, 2 times I go for a run and 4 times to the gym. When I go for a run I try to get at least 9km.

My Gym Plan:

I normally do Push, Pull, Leg.

That means one day I train all the muscles I need to push (chest, shoulders and trizeps), on the other day I train all the muscles I need to pull (back, neck, bizeps) and on the last day I train legs.

I train Abs every 3 days for like 20 minutes (Sit-ups, Planks, …).

When someone ask me how many reps I do I just answer that I’m not counting my reps. I train until my muscles are burning.

 

1. Push-Day

Warm-Up-Run 5 min

Chest (4 exercises):

  • Benchpress Barbbell flat (5 sets)
  • Benchpress Dumbbell incline (3 sets)
  • Chestpress Machine decline (3 sets)
  • Flyings (4 sets)

Shoulders (3 exercises):

  • Shoulderpress (3 x Superset)
  • Shoulder Side raises (3 x Superset)
  • Battle Rope (5 x 30 sec on / 30 sec off)

Trizeps (1 exercise):

  • Cable Trizeps extension (4 sets)

 

2. Pull-Day

Warm-Up-Run 5 min

Back (5 exercises):

  • Lat-Pull wide (4 sets)
  • Lat-Pull close (3 sets)
  • Back-Row wide (4 sets)
  • Back-Row close (3 sets)
  • Lower Back (5 sets)

Neck (2 exercises):

  • Back-Shoulders-Raises (3x Superset)
  • Neck with Dumbbell (3x Superset)

Bizeps (1 exercise):

  • Bizeps-Curls (4 sets)

 

3. Leg-Day

Warm-Up-Run 10 min

  • Squats (5 sets)
  • Lunges (3 sets)
  • Leg extensions (3x Superset)
  • Leg curls (3x Superset)
  • Leg press (3 sets)
  • Calves (4 sets)

 

Its important to say: Everyone is different! Not only because you are working out like me, means you will look like me. Every body works different and also food is almost more important than the sport sessions.

My next blog post will be about my food routine.

I hope you liked this blog post?! If you have questions, feel free to ask me! I will answer everything and if you have suggestions on what to write in my next blog post, please tell me! 🙂

Otherwise, check out my Instagram account!

Best regards

Fabian

 

Episode 23: ❌ Are we selfish?! ❌

When I say selfish, I mean people are just thinking about their problems and not about others.
AND yes I think people are selfish, myself too.

Everyone is just thinking about their problems and sometimes they just realize that the problems aren’t real problems for others.
Sometimes we should take our time and think about the real problems in life.
For example how WE DESTROY OUR EARTH! 🌍

𝗙𝗮𝗰𝘁: Until 2050 could be more plastic in the sea than fish! 8 Mio tons of plastic enters the ocean every year and it stays there for up to 500 years. All the Microplastics is smothering into the environment!
#stopplastic #keepitgreen #earth
– – – –
𝗪𝗵𝗮𝘁 𝗱𝗼 𝘆𝗼𝘂 𝘁𝗵𝗶𝗻𝗸⁉️ 𝗗𝗼 𝘆𝗼𝘂 𝘂𝘀𝗲 𝗽𝗹𝗮𝘀𝘁𝗶𝗰⁉️

Episode 22: ❌ What means passion?! ❌

Everyone has passion in something. But what is passion? Is it a feeling? Is it love?…
– – – –
I‘m pretty sure passion combined work with love. If you work on something and you love doing it that’s when you call it Passion. ❤️
– – – –
My passion is sport in generell, creating content and to travel! 🧳
𝗪𝗵𝗮𝘁𝘀 𝘆𝗼𝘂𝗿𝘀⁉️

 

Episode 21: ❌What is TALENT?!❌

Some people have it and some people don’t, the talent to do something. It’s like a gift what makes something easier.

But talent gives you nothing when you don’t have the vision to change something.

HUNGER BEATS TALENT.💫

– – – –

So it’s not about how easy someone can burn fat or how easy it is for him to do something. If he is not hungry enough to fight, everyone can beat him! 🙏🏼💥

– – – –

Don’t cry, stand up and fight‼️

 

Episode 20: ❌ BEAUTY SURGERIES ❌

Today it’s normal to have fake lips, boobs, leashes or even an fake ass. Yes that’s right, some people are getting ass surgeries!

Everyone can do whatever he wants.. And I don’t criticize anyone for having surgeries!

BUT I would never do it or recommend it to anyone because I just love the natural body! If you are not happy with it go to the gym or do anything to CHANGE it! 💯

𝗔𝗹𝘄𝗮𝘆𝘀 𝗿𝗲𝗺𝗲𝗺𝗯𝗲𝗿: 𝗬𝗢𝗨 𝗔𝗥𝗘 𝗛𝗔𝗣𝗣𝗬 𝗔𝗦 𝗬𝗢𝗨 𝗔𝗥𝗘! 𝗧𝗥𝗨𝗘 𝗕𝗘𝗔𝗨𝗧𝗬 𝗬𝗢𝗨 𝗖𝗔𝗡 𝗢𝗡𝗟𝗬 𝗦𝗘𝗘 𝗙𝗥𝗢𝗠 𝗧𝗛𝗘 𝗜𝗡𝗦𝗜𝗗𝗘❗️

– – – –

What do you think?! 🤔💭

 

Episode 19: ❌Does perfect friendship exist?!❌

𝗪𝗵𝗮𝘁 𝗱𝗼𝗲𝘀 𝗽𝗲𝗿𝗳𝗲𝗰𝘁 𝗺𝗲𝗮𝗻❓

𝗪𝗵𝗮𝘁 𝗱𝗼𝗲𝘀 𝗶𝘁 𝗺𝗲𝗮𝗻 𝘁𝗼 𝗵𝗮𝘃𝗲 𝗮 𝗽𝗲𝗿𝗳𝗲𝗰𝘁 𝗳𝗿𝗶𝗲𝗻𝗱𝘀𝗵𝗶𝗽❓

I don’t think there is a friendship without any discussions or little fights… and that’s good, because in those moments you got to know people the best!

Sometimes you spend every single minute with a friend but that doesn’t mean to have a best friend!

„𝗜𝘁’𝘀 𝗻𝗼𝘁 𝗮𝗯𝗼𝗵𝘁 𝗵𝗼𝘄 𝗺𝘂𝗰𝗵 𝘁𝗶𝗺𝗲 𝘆𝗼𝘂 𝘀𝗽𝗲𝗻𝗱, 𝗶𝘁𝘀 𝗮𝗯𝗼𝘂𝘁 𝗵𝗼𝘄 𝗺𝘂𝗰𝗵 𝗵𝗲𝗮𝗿𝘁, 𝘁𝗿𝘂𝘀𝘁 𝗮𝗻𝗱 𝘁𝗿𝘂𝘁𝗵 𝘆𝗼𝘂 𝘀𝗽𝗲𝗻𝗱.”

@charlietaylor is definitely one I don’t spend the most time with but definitely someone I can talk about everything! 🙏🏼

– – – –

𝗗𝗼 𝘆𝗼𝘂 𝗵𝗮𝘃𝗲 𝗮 𝗱𝗶𝗳𝗳𝗲𝗿𝗲𝗻𝘁 𝗼𝗽𝗶𝗻𝗶𝗼𝗻 ❓

 

Episode 18: ❌What is the key for SUCCESS …💭❌

Everyone is trying to be successful! Everyone wants to know how to become successful?!

Yesterday I had an interview and one of the questions I had to answer was, “WHAT IS THE KEY FOR SUCCESS?” 💥💥💥

I answered the question in 5 bullet points!

I WILL EXPLAIN EVERY POINT IN MY NEXT POSTS, from 1-5! 👆🏼👆🏼👆🏼

 

Here is my answer:

– always stay hungry for more

– motivate yourself every day

– stay humble, be you

– make it different as everyone else

– surround with people with same goals and ideologies

❌ BULLET POINT No. 1 ❌

„Always stay hungry for more!“

– – – –

Everyone knows it! It’s like Rocky!

When you have nothing, you will fight! You will do everything to success… 💥👆🏼

But when you are successful you get tired and many people are not hungry for more!

But that’s not the right way! You always should  stay hungry for more! That’s the only way to not lose what you have! 👊🏼👊🏼👊🏼

Do you know the feeling to get tired?!

❌ BULLET POINT No. 2 ❌

„Motivate yourself every day!“

– – – –

One of the biggest keys for success is motivation! Everyone needs motivation, and it doesn’t matter if you are already successful or not! 😈😈

I try to listen to motivational speeches as often as I can! In the Morning before work, while work, while working out and everytime when I need motivation!

It’s always good to have some songs or speeches you can copy on your life, on your situation or on your feelings!

As @therock said: „Remember always the hard time!“ 🔙

That’s actually what motivates me the most as well! I remember always the time Street school when I was the small Fabian and not popular! 💥💥💥

If you need some motivation songs or speeches just COMMENT HERE and I will give you some I really like! 👇🏼👇🏼👇🏼

❌ BULLET POINT No. 3 ❌

“Be humble, stay yourself!”

– – – –

To be humble creates a different way people get to know you… Everything is more personal and emotional!

That can make you stronger if you have the right personality! 💥💥💥

– – – –

Don’t change who you are because people like you because who you are!

– – – –

Any thoughts? 💭 

❌ BULLET POINT No. 4 ❌

“Make everything different than everyone else!”

– – – –

One of the biggest keys of being successful is to make everything different!

Only if you are unique or you do unique stuff you can achieve something bigger than everyone else… If you just copy people you can’t be more successful than they! 🤬🤬🤬

– – – –

Wait for the last key for success coming tomorrow!

❌ BULLET POINT No. 5 ❌

“Be surround with people with same goals and ideologies!”

– – – –

Only together you are strong! 👯‍♂️

Yeah that’s true! Only when you are around with people you can achieve more because everyone is pushing each other and helping to grow!

Today everything works with connections! It’s much easier to build your network exponentially if you are trying to achieve something together with other people!!! 📈

– – – –

Have you ever thought about that? 💭 

What are your thoughts?! 💭 

Do you think I was right?! 🧐

 

Episode 17: ❌ Dream or Reality?! ❌

Sometimes people forget about their reality… Sometimes people are just dreaming about their life… Sometimes people don’t try to achieve what they want… And the reason, EXCUSES‼️

– – – –

I was the same when I went to school! I just wanted to be like the cool kids. I just wanted to be a cool kid. Every night i dreamed about it. Every night i was enjoying my dreams and didn’t want to wake up because I was scared of the reality.. 👤

But when I started going to the gym I build up self esteem… I focused on my goals and tried to achieve them! HARD WORK and DISCIPLINE are the most important words❗️

– – – –

My advice: WAKE UP and DO whatever you wanted to do! 💥🙏🏼

 

 

Episode 16: ❌How to handle dislikes?!❌

When you get success you will get haters… But many of them are jealous of what you have achieved!! For me Haters are the biggest respect you can get!

It’s important that you are not listening what they are saying… Just let them talk and do your own thing! If you stay yourself and focus your goals, you can look back and be proud of what you have done! ❤️💥👍🏼

– – – –

Who agrees?!

What are your thoughts?

 

Episode 15: ❌How long is your LIFE?!❌

Everyone of you will think: “what does he mean with how long is my life?! It’s so easy!! My life is until I die…”

– – – –

But NO⚠️

That’s not the answer!!!⤵️

– – – –

To answer the question how long your life is, we have to think about what life means… for me life doesn’t mean to be on earth.. for me it means to follow your dreams and enjoy every second.. If you have the feeling you are just doing what you have to do and don’t want to, your life has not begun yet! 💥👊🏼

– – – –

So if you wanna life your life! Think about what YOU wanna do and fight that your dream become true! 🌅❤️

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Pls let me know what your thoughts are! ⤵️