Leg Home-Workout | 20 min | no equipment

The ultimate leg workout for at home including high intense exercises without breaks for a massive fat burn is online.

Finally I can announce having my first lower body workout without any needs of equipments on my Youtube Channel. You can easily add it in your weekly routine for example before the push or pull workouts or even instead of running the whole 10km doing only 5km running + the leg workout on Youtube.

What is special about my workout?!

Same as the other workouts I have combined strength and high intense exercises to speed up your heart rate but also get strength to hold and build muscles. Its the perfect mix for me to achieve a healthy body shape.

What else is important?

Beside just working out the food routine is almost more important than the workouts. On my fitness blog you will find more about my food routine. Always stay fit and eat healthy food.

Also its very important to stay consistent with your workouts. Consistency is the key for your success. Motivational thoughts on my Self-education Blog.

 

If you have any questions, feel free to email me. I will upload more YouTube videos in the near future, so it makes sense to subscribe to my YouTube account and for daily news follow my Instagram Account. 

 

Down here you will find the Link for the ultimative 20min LEG WORKOUT! HAVE FUN!!!

My home workout routine while Corona / Lockdown

As we all know, 2020 was a slightly different year. The CoronaVirus, also known as COVID-19, has pushed people, the world and the economy to their limits. There were lockdowns, so you had to move your sporting activities to your own home.

In our first lockdown in Germany in March 2020, I dealt a lot with home workouts and bodyweight exercises. I was able to make my own plan for myself at home. Now we are in the second lockdown in November 2020 and I have made it my business to share my home workouts with you. In this blog post I will tell you more about my workout routine and give you instructions on how to do it at home.

The change of my workout with bodyweight exercises showed me that even when the gyms were open again, I relied more on bodyweight exercises and also changed my training after the lockdown with certain exercises. It showed me that my body copes much better with such exercises and therefore I recommend to include it in your future workouts.

My workout plan before lockdown and COVID-19

Before the lockdown, my weekly plan consisted of push, pull and leg training with additional running units. I tried to train my stomach every second day and before each session in the gym I was on a cardio machine for 10 minutes.

In my previous blog post about my workout routine, I already gave you insights into which exercises and how many repetitions and sets I do.

I actually tried to transfer this plan to my home workouts and looked for ways to hit certain muscle groups with bodyweight.

The principle of my home workout plan

As you may have already seen on YouTube, I have uploaded various videos and training tutorials about the home workouts. The whole thing works in the modular system because one training session is not enough to cover daily needs. You can add the different workouts together and do them one after the other. How you ultimately structure your week and your weekly plan is up to you. With the workouts on my YouTube channel you have the opportunity to build your own routine. Of course I have also built my routine and will tell you about it below.

My perfect week – home training

Monday                 12 min Fat Burn + 13 min six pack + 30 min push training

Tuesday                 10km run or 20 min rope skipping

Wednesday           12 min Fat Burn + 13 min six pack + 30 min pull training

Thursday               10km run or 20 min rope skipping

Friday                    12 min Fat Burn + 13 min six pack + 30 min push training

Saturday                no training

Sunday                   12 min Fat Burn + 13 min six pack + 30 min pull training

Vary and adapt to yourself !!

It is extremely important that you adapt your plan to your performance. Since I’ve been in sports and high-performance sports continuously since I was 16, it is clear that I simply have a different sports performance than someone who is more inexperienced in sports. Therefore, like to adapt the workouts to you and listen to your body, when it needs a break and when it still has power to do more. A healthy variety is extremely important in the whole thing, so that you do not do the same training three days in a row.

 

If you have any questions, feel free to email me. I will upload more YouTube videos in the near future, so it makes sense to subscribe to my YouTube account and for daily news follow my Instagram Account.

 

Best

Fabs

The best nutrition to be fit – by fabianxarnold

My last blog post was about showing you what my weekly workout plan looks like. In this blog post I want to tell you more about my diet.

Preliminary

I would also like to say that there is not the perfect diet and it can have different effects on each body.

It always depends on how your metabolism works and is adjusted and whether you have a strong body or are rather thinner. Every body is different. You should always listen to your own body and not just follow the rules of others.

My starting situation

As many of you probably know, when I was 16, I started going to the gym. Since I have always been one of the thinner ones and very active in sports, I had problems with gaining weight . Therefore, I would like to focus more on this situation in this blog post because it can be hard for some people to gain weight. But of course I would like to give tips on how to incorporate a diet or whether it makes sense at all to torture yourself with a diet. Maybe you just prefer to change your complete diet?

Healthy weight gain

Altogether there are three Marco components. That would be fats, proteins and carbohydrates. What has always worked best for me is to reduce fats and to consume healthy fats like nuts or fish and to keep proteins high with a normal dose of carbohydrates.

To gain weight you should generate a calorie surplus. To keep it healthy, it was easiest for me to eat a lot of pasta, lots of rice and potatoes. Then there were always proteins such as beans, lentils or chicken. I have always had a lot of strength.

Many may think that it does not matter what you eat when you want to gain weight. But for me it was very important because I wanted to gain weight but stay shredded! Not taking any fat but simply building lean muscle, it was important for me to eat healthy and use healthy carbohydrates. Of course there were also cheat days from time to time like a burger, pizza and so on. But in general I ate very clean and stayed shredded, but gained weight.

Lose weight and lose fat

After a couple years I was too big for fashion modeling and had to much muscle mass and also fat. For that I ate less carbohydrates but a lot of vegetables and protein, like eggs and chicken and also lentils and beans, of course, no cheat days. After 3-4 weeks you should definitely see significant differences! It is important that you do not make the diet change abruptly. Slowly prepare your body for it. Even if you end the diet, you should not make it abrupt, slowly get used to normal.

How good is a diet in general?

Actually, I’m not a fan of diets. Sometimes I have done it to achieve faster results faster. However, to achieve long-term success, you should make a healthy and balanced diet. This also includes a lot of fruits, vegetables, potatoes, rice, pasta and proteins.

I never made a nutrition plan. I was always a friend of to eat what was in the fridge. However, it is easier for many people to make a pla, when to eat something.

Diet depends on the sport!

The diet also depends on the sport. If I do more exercise, I also have to get more energy (carbohydrates). Otherwise, I achieve less athletic performance. That is different for everyone. I did sports twice a day and therefore I need more energy. if you do less you also need less energy. You should also plan when you do sports and when you eat it. If you want to lose weight, it is the best to eat a few proteins and vegetables before training and then carbohydrates, proteins and fats after training.

If you want to gain weight, you should also eat carbohydrates before training to provide the body with enough energy and thereby gaining weight.

Conclusion

I never thought too much about my diet, just made sure to do enough exercise. If you have any questions, feel free to leave a feedback or write an e-mail. Be sure to check out my Instagram account for daily inspiration.

 

 

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

 

Q&A – Fitness and more

 

 

Squads and Soccer

 

 

I love traveling. Asia is a great area to travel because its warm the people are so nice and the food is really good!

 

 

My main goal is to stay healthy and fit. To be perfect for modeling and perfect for me.

 

 

 

 

I dont like any milk products, because its really bad for the skin and i got pimples from it :/

 

 

175cm and now 183cm

 

 

Yeah I like Bali a lot!!!

 

 

 

I played soccer for my whole life and trained ABS since I’m 16. I do intermediar fasting. So i dont eat anything until miday. Aslo you need to eat less calories than you burn!

 

High Intense Training. Many reps and less weight! Full body!

 

 

You can read that in the first blog article in chapter fitness.

It’s all about motivation!!!

 

 

 

 

 

There are many websites out there! Just google how to become a model!

 

 

Thats soooo hard. Sometimes I cant eat healthy while traveling.

 

 

 

No I’ve never been to Africa!

 

 

I dont think so!

 

 

Because its a really good market for work and magazine publications!

 

 

Eat less carbs and sweets and more protein! Do a lot of cardio!

 

 

 

Just go to the gym! You need to focus something why you are going to go to the gym!

 

 

Eat a lot of healthy carbs like potatoes and noodles, rice!

 

 

I started the proper fashion modeling last year when i was 21. Just google it and search on websites!

 

 

 

 

I try to eat healthy and burn more carbs than i eat!

 

 

I really dont know 😀

 

 

Happiness is to be alive and to be with my family and friends!

 

 

 

My main goal is to stay healthy and fit. To be perfect for modeling and perfect for me.

 

 

I try to eat healthy and burn more carbs than i eat!

 

 

 

 

183cm, 76kg and i dont know about the body fat!

 

 

Iss weniger als du verbrennst! Viel Protein und Salat und Gemüse!

 

 

 

Just play soccer or go running!

 

 

Whats about the exercise?! 😀

 

 

Family and friends!

 

 

I eat everything but no milk

 

 

 

 

Trainiere hart und bau muskeln auf! Das Sixpack kommt von alleine 🙂

 

 

 

I have started when i was 16. I just want to be healthy!

 

 

I got scouted when i was 18 years old.

 

 

I edit my pictures with Lightroom and Photoshop!

 

 

Benchpress for Chest, Row for Back and Squats for Legs!

 

 

 

 

I eat healthy like salad, vegetables, chicken and rice or noodles! between 2 and 3 times a day!

 

 

Yes i will do it!!!

 

 

You have to train hard to see results. Food is only 50%!

 

 

 

I go almost every day!

 

 

 

I love playing soccer and any kind of sports in general! Photography also and traveling!

 

 

 

6 years.

 

 

To remember the hard time in my life when i got treated like shit in school.

 

 

 

 

I think to do sports is really important for a clean skin! Also to moisturise it!

 

 

 

I think i would love to fly. Because you are free and you can go wherever you want.

 

 

I dont really know :/

 

 

 

My goal is to be healthy and to enjoy my life as much as i can!

 

 

 

When you cut you should skip carbs and eat more protein. Like a low carb diet! Brown rice is better than white rice!

 

Just do more sprints! OR high intense sessions!

 

 

MY goal is to be healthy and to enjoy my life!

 

 

i dont really have a secret!

 

 

 

 

I remember the hard times!

 

 

 

Du solltest niemals zufrieden mit dir sein! Ich versuche einfach alles taglich zu verbessern! Gleich lean aber vlt mehr muskeln 🙂

 

 

I try to eat carbs and protein after a gym session!

 

 

Because i can travel the world while working!

 

 

 

 

 

I think i just drink all the time without even thinking about it!

 

 

 

Burger!!!

 

 

 

I dont really know! Maybe next year!

 

 

Geh laufen und mach viele Sprints!

 

 

I’m 183cm 🙂

 

 

 

Kohlenhydrate sind auch wichtig damit dein Korper kraft bekommt!

 

 

 

If you eat healthy for a week it will be much easier to eat clean!!! Its all about a routine!

 

 

I cheat when i feel like i want to cheat… Maybe once a week.

 

 

A lot of running and gym!

 

 

 

Yes i can!

 

 

 

Wollt ihr mich als Personal TRainer haben?!

 

 

 

Alexis Ren, Zac Efron, Ariana Grande, the rock.

 

To think about the past and why I want to change something!

My reason for starting with fitness?! – The Story fabianxarnold

Before I give you tips in fitness, I would like to explain why I started with fitness. Beside the reason why I started with fitness, you will also learn something about my life and about my childhood. This was an important point in my development.

Sport was and is my life

At the age of five, I started playing football. At the age of seven, I decided to start with handball in addition to football. I played Handball and Football until I was 15 years old. Because I had not enough time for both I had to decide for a sport. This decision was 100% football! During school I played flag-football in a school-team. At the age of 16 I started with gym. Sport has always been one of the biggest parts of my life. It distracted me and motivated me to keep going. I can’t imagine a life without sport. I just enjoyed being on the football field with my friends and running past the ball. Sometimes I felt like a crazy dog ​​who is crazy about the ball.

My parents the reason for my urge to sport?

Yes, I think you can say it that way. Through my parents, I have become so crazy to sports. My father and mother played handball. My mother stopped when I was born and my dad stopped when I was about 6 years old. Well, I can‘t really remember that, but that’s how I would appreciate it. So every weekend, when I was younger, we were driving to a handball match of my dad’s team to watch him playing handball. In addition to handball, my father has had great interest in football. And to be honest, he was not a bad footballer either.

I remember the day when my parents asked me if I wanted to start a sport and which sport it should be. They left me all possibilities open. But i was only thinking about handball and football. At that time I found football just more interesting. Just like my brother. We are both football player.

The young Fabian

As a child, I was always a head shorter than all the others of my level and about a year younger. Because of that, I was always the weakest and thinnest. When I was 15, I broke my arm while skiing. Because it was a complicated break, I had to plaster for over two months. My entire arm muscles, which I had at that time, had completely disappeared and my right arm consisted only of skin and bones. When it started with girls and party at the age of 16, I don’t wanted be longer the little Fabian. The only way out I could see was to go to the gym and get some muscles. And so I did it.

I went to the next gym, which was not the best quality gym. But it was empty, had a sauna and with all my other buddies I could train there. I kept training without a break. From 2 days a week to 3 days a week, sometimes every day of the week. I started to learn more about fitness, read books, changed my diet, skipped alcohol, and did whatever it takes to get my body in shape. All this happened at the age of 18 years after party and alcohol was not that important anymore.

Because I’ve always played football in the meantime, I did not have to do cardio at the gym. So I focused only on growing my muscles. Usually my week looked like this: football three days a week and the gym three days a week. One day I had rest day. But that day I would have liked to go as well.

The setback at 18 years

When I was 18, I broke my elbow in football. It was not a complicated break and I only had to wear a plaster for three weeks. But this break was enough to make most of the muscles on my right arm disappear. It felt like a huge setback. All my energy, which I had previously invested in the gym, was in vain. I had no desire to start again and my motivation was on the ground. But I got through it and got up to go to the gym and start again. Since I was approached by photographer Teejott to model, I had the motivation to get back to my old form to look good in the photos. And yes, I did it again! I pulled through and kept coming forward and closer to my goal.

Review – Would I do it again?

I know that I put so much time into this hobby fitness. But I would do it again at any time, because on the one hand it changed my body but also on the other side my person. As I’ve told you already, you sit in the gym for hours, thinking about yourself, about your purpose in life, and about others.For me, fitness is more than just a sport to look fit. I use it to balance myself and to think about everything. Fitness simply puts you into a routine that can improve your day-to-day work and productivity. In addition, you get to know incredibly great new friends in the gym, who have the same interests and think similar!It is always great when you have not seen people for a long time and they make you aware of the success in the gym: “Yeah, you have changed a lot!”

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 regardsFabian