Fitness tips Live healthy – step by step Tips from our trainers for more strength, more muscle, less weight and a healthy daily life. Your personal plan goes further – ask us at your free trial.
Strength Building strength: less, but consistently Two short, intense sessions a week beat five half-hearted ones. Increase the load slowly – weight, repetitions or EMS intensity. Clean technique before heavy weight: let your trainer correct you. Give your muscles 48 hours of rest – that is where growth happens. Muscle gain Muscle gain & bodybuilding: protein is your building block Aim for about 1.6–2 g of protein per kilo of body weight a day (with healthy kidneys). Spread it over 3–4 meals – each with a palm-sized portion of protein. Good sources: quark, yoghurt, eggs, pulses, fish, chicken, tofu. EMS complements gym training: target weak spots and your core. Weight loss Weight loss that lasts A moderate calorie deficit (about 300–500 kcal) instead of a crash diet. Keep your muscle with strength training – it burns energy even at rest. Move more in daily life: 8,000–10,000 steps count more than you think. Measure weekly instead of weighing daily – waist size often says more than the scale. Nutrition Eating around EMS training Drink about half a litre of water beforehand – EMS needs well-hydrated muscles. Eat lightly 1–2 hours before; do not train on an empty stomach. Afterwards: protein plus carbs, e.g. yoghurt with oats and fruit. Drink 1.5–2.5 litres over the day, a little more on training days. Back A strong back in office life Stand up and move briefly every 30–45 minutes. Strengthen your deep core muscles – they support your spine. Mobilise for 5 minutes each morning: cat-cow, pelvic tilts, thoracic rotations. With sudden or radiating pain, see a doctor first. Recovery Sleep is training 7–9 hours of sleep: that is when your muscles repair and grow. Regular bedtimes help more than long weekends. Muscle soreness is normal – light movement helps; it passes in 1–3 days. Stress slows recovery: short breaks, walks, breathing exercises. Live healthy Routines that stick Put fixed training times in your calendar – like an important meeting. Set small goals and celebrate them: first 4 weeks, then 8. The plate rule: half vegetables, a quarter protein, a quarter sides. Make progress visible: photos, measurements, how you feel. Health companion Your health companion Ask our AI health companion about EMS, training and nutrition around the clock. Tell it about your goals – your trainer uses this for your personal plan. Your training and nutrition plan is always checked and approved by your trainer. Find your plans and sessions in your account at any time. General tips, not medical advice. With a medical condition, talk to your doctor.
Experience EMS – feel the difference in just 20 minutes. Free and without obligation: a talk about your goals, a body analysis and your first EMS session with a personal trainer.
