FAQ

Answer: The basal metabolic rate refers to the amount of calories your body needs at rest to maintain essential functions like breathing and heat production. It's a myth that consuming fewer calories than your basal metabolic rate "destroys" your metabolism. However, the body does adapt to prolonged calorie restriction by trying to conserve energy. This includes lowering body temperature and reducing spontaneous movements. The hormone leptin, responsible for the feeling of fullness, also decreases and contributes to these adjustments. While these changes can reduce the calorie deficit, they do not prevent further fat loss.

Answer: Foods with "negative calories" do not exist. Some protein-rich foods do have a higher thermal effect, which burns more calories during digestion, but this effect is not enough to completely offset the calories consumed. Even for foods like celery or cucumbers, which have an extremely low calorie density, the energy expenditure for their digestion is not sufficient to classify them as 'negative calorie foods.'

Answer: The timing of carbohydrate intake has no direct impact on weight loss. What matters is the overall caloric balance for the day.

Answer: No, you don't have to. Carbohydrates primarily serve as a source of energy and may be considered less necessary before bedtime. However, it is possible to lose weight by consuming carbohydrates in the evening as long as you maintain a calorie deficit. If a carbohydrate-rich meal in the evening helps you stick to your nutrition plan, then go for it.

Answer: The body is fully capable of digesting and utilizing more than 30g of protein per meal. While it's true that the rate of protein synthesis may decrease after a certain amount of protein is consumed, excess protein is not "wasted." If the amino acid pool in the blood is full, the body has mechanisms to use the amino acids for other metabolic processes or convert them into energy.

Answer: While protein synthesis is elevated post-workout, it's not mandatory to have a protein shake immediately. What matters for muscle gain is your overall daily caloric and macronutrient balance. If this is not optimal, nutrient timing becomes less relevant.

Answer: There is no evidence to suggest that high protein intake harms the kidneys in healthy individuals. Adequate fluid intake remains important for kidney health.

Answer: Not necessarily, but using your Lean Body Mass as a reference is a reliable method for calculating your protein needs. Especially for those with a high body fat percentage, it is not advisable to calculate protein requirements based on total weight. However, for individuals with a moderate body fat percentage, you can conveniently calculate your protein requirements based on total weight. Eating more protein is generally beneficial because it provides a feeling of satiety and increases total energy expenditure through the thermic effect of food (TEF).

Answer: The caloric deficit is key to weight loss, not the eating window. Intermittent fasting can help you achieve a caloric deficit, but you can also consume too many calories within this time frame, hindering your diet progress.

Answer: No, your metabolism doesn't "shut down" or get "damaged" during a diet. Minor adjustments can occur with reduced caloric intake, but these are generally minimal. During longer diets or high-caloric deficits, a refeed day at maintenance calories can help balance these fluctuations.

Answer: If you go back to your pre-diet eating habits, then yes, you will gain weight for the same reasons you gained it before. You'll need to adjust to your total caloric expenditure and eat accordingly to avoid regaining weight.

Answer: No, the speed of weight loss during your diet has no direct impact on how quickly you'll regain weight. If you do gain weight after the diet, it's due to a caloric surplus, regardless of whether your diet lasted six weeks or six months.

Answer: Occasional indulgence in fast food and sweets is not inherently problematic. Excessive consumption, however, could lead to unwanted caloric surpluses and an imbalanced nutrient profile, potentially jeopardizing your training goals.

Answer: Alcohol can impair recovery, reduce muscle protein synthesis, and negatively impact your performance during exercise.

Answer: Indulgent cheat days can undo an entire week of diet progress. It's more effective to treat yourself to a small indulgence daily that fits into your overall caloric balance.

Answer: To some extent, especially for beginners, it's possible to lose fat and gain muscle simultaneously. A slight caloric deficit supports fat loss, while sufficient protein and targeted strength training support muscle growth. For advanced trainees, it becomes increasingly difficult to pursue both goals simultaneously.

Answer: A general guideline suggests that men might consider dieting at a BFP over 20%, and women at a BFP over 25-30%. To switch back to bulking, around 10-15% BFP for men and 18-23% for women is recommended.

Answer:
What Does Skinny Fat Mean:
"Skinny Fat" refers to people who appear slim but have a higher body fat percentage and low muscle mass. It's crucial to differentiate between genuine "Skinny Fat" and poor posture issues like rounded shoulders and excessive lumbar arch. A precise measurement of body fat percentage (BFP) can provide a clearer understanding. Men are genetically more susceptible to this condition, as they tend to store fat in the abdominal area, posing health risks. Women, on the other hand, are more likely to store fat in their hips and thighs.

Strategies for Improvement:
For beginners, the first step is to initiate a consistent workout regimen. Depending on the extent of abdominal fat, it's advisable to maintain caloric intake at maintenance levels or a slight deficit. After several months of regular training, your body will undergo changes. At that point, it's recommended to reassess your BFP to determine whether a diet is necessary or not.

Answer: L-Carnitine is an amino acid that naturally occurs in the body and plays an important role in transporting fatty acids into the mitochondria, where they are converted into energy. Many people believe that taking additional L-Carnitine could boost fat burning, but the scientific evidence for this is limited.

To illustrate this, you can compare the process to a construction site: Imagine the fatty acids are the bricklayers who are supposed to build a house. The mitochondria are the construction site, and L-Carnitine is the bus that brings the bricklayers to the site. Even if more buses (L-Carnitine) are available, the house (energy) won't be built faster or more efficiently if there are not more bricklayers (fatty acids) or if the construction site (mitochondria) is already at full capacity.

Therefore, supplementing with L-Carnitine offers no advantage in terms of additional weight loss. The same applies to many other so-called fat burners. They actually only make one thing slimmer: Your wallet.

Answer: Supplements are not strictly necessary. However, they can be useful for filling specific nutritional gaps. For example, protein shakes can meet your protein needs if you can't achieve this through food alone. A blood test can provide insight into whether you have a specific nutrient deficiency.

Answer: Yes, supplementing with creatine is generally considered natural, as it is also found in small amounts in meat products.

Answer: Creatine is one of the most researched supplements, and scientific studies indicate no negative impact on kidney health for healthy individuals. Adequate fluid intake is important for healthy kidneys.

Answer: Long-term consumption of 3 to 5g of creatine per day is considered safe for healthy individuals and is more effective than the outdated loading phase and rest periods method.

Answer: It is not possible to significantly increase your body's own testosterone levels solely through dietary supplements. However, a balanced diet rich in vegetables, protein, and essential nutrients like zinc, magnesium, and vitamin D can help optimize your testosterone levels within natural limits.

Answer: The frequency of cardio workouts depends on your personal goals. To strengthen the cardiovascular system, three sessions per week, each lasting 30 to 60 minutes, are generally sufficient. Your pulse should be between 60-80% of your maximum pulse during these sessions.

Answer: The potential for fat loss is not solely dependent on the timing of your cardio. What counts is the caloric deficit over the course of the day. So, it doesn't matter when you do cardio, as long as you achieve a caloric deficit.

Answer: Both forms of training promote calorie burning, but cardio generally burns more calories. For optimal health effects, a combination of cardio and strength training is recommended.

Answer: No, women produce less testosterone than men, the hormone that significantly contributes to muscle building. Therefore, it is genetically almost impossible to build excessive muscle mass. Strength training can instead help define your feminine contours better.

Answer: The fear of overtraining is usually unfounded. Actual overtraining is similar to burnout and is unlikely for most people who train. If you feel you are training too intensely, adjusting the training intensity may be useful.

Answer: Constantly changing exercises is counterproductive. A well-structured workout plan should be consistently followed to make progress in individual exercises.

Answer: There are always alternatives to every exercise. However, some compound exercises like squats or bench presses are particularly efficient as they train multiple muscle groups at the same time.

Answer: Muscle soreness is not a reliable indicator of training success. With advanced training, muscle soreness will occur less frequently, even if the training sessions are very intense. The best indicator of progress is actual progress.

Answer: Targeted fat loss is a myth. Genetics determine where you will lose fat first and where you will lose it last.

Answer: A low body fat percentage is crucial for visible abs, not specific ab training. Many bodybuilders do not perform abdominal exercises in isolation because the abdominal muscles are already involved in a variety of other exercises. Ironically, additional ab training can make the stomach appear thicker if the ab muscles grow and a layer of fat still exists over them.

Answer: Fat and muscle are two distinct tissue types that cannot be directly converted into one another.

Answer: It's unrealistic to be highly motivated all the time. Discipline and routine are more important in such cases. Create a routine, similar to brushing your teeth, so that your training becomes a fixed part of your daily life, regardless of your current motivation level.

Answer: Optimal sleep duration varies from person to person but generally falls between 7 and 9 hours.

Answer: There's no one-size-fits-all answer to this question, as it depends on various factors like training volume and intensity. It's possible to train up to seven times a week, provided the intensity and volume are adjusted accordingly.

Answer: To reduce nighttime bathroom trips, you should try to avoid drinking fluids two to three hours before going to sleep.

Answer: To avoid negatively impacting your sleep, it's advisable to refrain from consuming caffeine at least eight hours before going to bed. Even if you believe caffeine doesn't affect your sleep, it can still impact your sleep phases and overall regeneration.

Answer: Melatonin is a hormone that regulates the circadian rhythm and has sleep-promoting properties. Studies show that external supplementation is generally safe and effective, without causing a dependency effect. For rapid effects, a tablet can be allowed to dissolve under the tongue. For a time-delayed effect, swallowing a time-release tablet is recommended.

Other supplements that can support sleep include magnesium and glycine. Magnesium reduces the release of stress hormones, and glycine can lower body temperature, which can positively affect sleep quality.

Answer: The key habits for a long and healthy life include: abstaining from smoking, moderate alcohol consumption, sufficient and restorative sleep, consuming at least 500g of fruits and vegetables daily, engaging in regular physical exercise that incorporates both strength and cardio training, and staying up-to-date with vaccinations. Additionally, it's advisable to undergo regular preventive health screenings. These are the measures you can actively take to improve your health.

Answer: No, in fact, exercise actually strengthens your immune system in the long term. This is where the so-called "Open-Window Effect" comes into play. During and after exercise, the immune system is taxed. It can take several hours to a few days for your immune defenses to fully recover and return to their baseline levels.

Answer: Light exercise may be considered with a mild cold, but it risks further stressing the immune system and delaying the healing process. A break from training is strongly advised if you have fever or severe symptoms.

Answer: After vaccination, medical experts often advise avoiding intense exercise for a few days to give the immune system time to recover. Light exercise is generally okay but can further stress the immune system and increase susceptibility to illnesses.

Answer: No, vaccines strengthen the immune system by producing antibodies and memory cells that aid in combating pathogens.

Answer: I initially began as a blogger in an Austrian chat community called superchat.at back in 2003. To expand my reach, I also posted my articles in English on Blogger. In 2006, I created my first website on a free platform. Over the years, I've switched providers a few times. The main reason for starting my website was my love for writing and the therapeutic benefit of collecting my thoughts in one place.

Answer: Initially, to gain global reach and improve my own English skills. Between 2010 and 2017, I was active in many English-speaking forums where the fitness scene seemed more popular. Therefore, it was practical to also offer my website in English.

Answer: I regularly update my articles to reflect the latest scientific findings. The date of the last update is always indicated at the end of each article. Blog posts are not updated in terms of content, except for later-discovered spelling or grammatical errors. Occasionally, I also replace cover images if I find more suitable ones.

Answer: I use scientific search engines like PubMed and Google Scholar to find credible studies. Ironically, conspiracy theorists and poorly informed people often inspire me to delve deeper into topics. Additionally, I subscribe to numerous newsletters from medical and scientific websites and follow various health experts on social media platforms.

Answer: No, all articles on my website are exclusively written by me. I always decline collaborations, especially with supplement manufacturers, as I only want to endorse products I fully stand behind.

Answer: My website is ad-free and does not offer products for sale. I use Google Sites as a free provider, and the annual domain costs are covered by my own budget.

Answer: Yes, all the tools and everything else on my website are completely free, without ads. This was very important to me personally.

I wanted to create a platform without annoying ads because I know how frustrating it can be when you just want to quickly calculate your calorie consumption or convert text into binary code. Most websites bombard you with ads, force you to sign up, or put up other barriers—and that always drove me crazy. That’s why I started creating my own tools, including many that aren’t just fitness-related but also practical helpers for everyday life.

Answer: My website can be used without disclosing any personal information. If someone contacts me via the contact form, their data is treated confidentially. For more information, please read my privacy policy.

Answer: The website is one of my special interests, and there will be ongoing expansions. I'm open to suggestions for new features that you'd like to see.

Answer: Stereotypical media images of strong, muscular men, as well as cartoons and animes like Popeye and Dragonball, piqued my interest in fitness from an early age. This interest was further fueled during my teenage years by movies like Rocky, Undisputed, and Fight Club.

When I later became active in a gym and learned various martial arts, I turned to the internet for tips on optimizing my training and nutrition. Back then, it was challenging to find reliable information; many websites offered contradictory advice. It wasn't until years later that I discovered sources based on scientific research. This experience motivated me to focus the content of my website on valid, scientifically-based information, rather than relying solely on personal experiences or assumptions.

Answer: In the past, muscle building was my primary focus, but now my main goal is to maintain a healthy lifestyle. I aim to look fit on the outside, feel good on the inside, and optimize my health as much as possible.

Answer: My training starts at 4 a.m. before my workday begins. In my home gym, the weights for all exercises are already set up. After a cup of coffee, I start my workout, which I finish by 5 a.m. This morning routine gives me a perfect start to the day, allowing me to enter the workday full of energy and freshly showered.

Answer: No, as a child I was of normal weight and had a low body fat percentage. During my teenage years, my body fat percentage fluctuated slightly but always remained within a moderate range.

Answer: My nutritional strategy is quite simple: I stick to my daily caloric goal, ensure adequate protein intake, and consume my minimum daily portion of fruits and vegetables. Depending on my needs, I fill the rest of my calories with either fat-rich or carbohydrate-rich foods. My daily supplements include Omega-3 fatty acids (EPA/DHA) and Vitamin D3/K2.

Answer: I complete my workouts in the morning before work when everyone is still asleep, so it doesn't interfere with anyone. I mainly do my research on fitness and health topics during weekend evenings. Calorie counting is my personal choice and doesn't bother anyone. When dining out as a family, whether at a restaurant or fast-food place, I make no exceptions and don't abstain from burgers, pizza, or kebabs.

Answer: My interests are diverse and often change, although fitness remains a constant. I am particularly fascinated by scientific topics, especially in the fields of physics, chemistry, and natural sciences. I am also interested in web development, technology, and programming.

Answer: I used to volunteer as an paramedic, an experience I found incredibly rewarding. However, after becoming a father, my priorities shifted, and I wanted to spend weekends with my family. Although I have the qualifications to work as a fitness trainer on the side, my personality doesn't lend itself to being a natural teacher. Especially, communication and interpersonal relationships with people I don't connect with are a significant challenge for me. That's why I prefer to share my advice online and for free. My true passion lies in metrology, where I can work precisely and independently.