{"id":2193,"date":"2005-12-12T22:22:00","date_gmt":"2005-12-13T02:22:00","guid":{"rendered":"https:\/\/www.billybeck.com\/wordpress\/physical-training\/how-to-burn-fat-part-2-a-day-in-the-life-of-billy-beck-iii"},"modified":"2017-09-19T15:26:48","modified_gmt":"2017-09-19T19:26:48","slug":"wie-man-fett-verbrennt-teil-2-ein-tag-im-leben-von-billy-beck-iii","status":"publish","type":"post","link":"https:\/\/billybeck.com\/de\/physical-training\/how-to-burn-fat-part-2-a-day-in-the-life-of-billy-beck-iii","title":{"rendered":"Wie man Fett verbrennt Teil 2: Ein Tag im Leben von Billy Beck III"},"content":{"rendered":"

Sie wissen, dass Sie vorbereitet sind, wenn Sie morgens aufwachen und die Antworten auf diese Fragen kennen:<\/b><\/p>\n

    \n
  1. Was werde ich heute essen?<\/li>\n
  2. Zu welchen Zeiten werde ich essen?<\/li>\n
  3. Um wie viel Uhr trainiere ich heute?<\/li>\n
  4. Welche \u00dcbungen f\u00fchre ich durch?<\/li>\n<\/ol>\n

    Unten sehen Sie eine Seite aus meinem Trainings- und Ern\u00e4hrungstagebuch. Ich f\u00fclle es am Vorabend aus und f\u00fchre den Plan dann so genau aus, wie es das Leben zul\u00e4sst. Wenn Sie sich die Zeit nehmen, im Voraus zu planen, sparen Sie Zeit, haben mehr Energie und legen den Grundstein f\u00fcr k\u00f6rperliche H\u00f6chstleistungen.<\/p>\n

    Essensstrategie:<\/strong><\/h2>\n

    Das Essen wird am Vorabend zubereitet und in der K\u00fchlbox verpackt.<\/strong><\/p>\n\n\n\n\n\n\n\n\n\n
    \n

    Mahlzeit<\/b><\/p>\n<\/td>\n

    		\n

    Zeit<\/b><\/p>\n<\/td>\n

    		Lebensmittel<\/b><\/td>\n<\/tr>\n
    1<\/td>\n6:15 Uhr.<\/td>\nIch wollte nicht zu sp\u00e4t zur Arbeit kommen, also habe ich 2 Kugeln Proteinpulver in einem Shaker mit Wasser gemischt.<\/td>\n<\/tr>\n
    2<\/td>\n8:55 Uhr.<\/td>\n2 Messl\u00f6ffel Proteinpulver
    \n\u00be C. Haferflocken<\/td>\n<\/tr>\n
    3<\/td>\n23.30 Uhr.<\/td>\n6 oz. Leicht panierte gegrillte H\u00e4hnchenbrust
    \n8 oz. gebackene Kartoffelspalten
    \n1 C. Brokkoli-Salat<\/td>\n<\/tr>\n
    4<\/td>\n14:00 Uhr.<\/td>\n6 oz. Leicht panierte gegrillte H\u00e4hnchenbrust
    \n8 oz. gebackene Kartoffelspalten
    \n1 C. Brokkoli-Salat<\/td>\n<\/tr>\n
    5<\/td>\n17.30 Uhr.<\/td>\n6 oz. Leicht panierte gegrillte H\u00e4hnchenbrust
    \n8 oz. gebackene Kartoffelspalten
    \n1 C. Brokkoli-Salat<\/td>\n<\/tr>\n
    6<\/td>\n20:00 Uhr.<\/td>\nPistazien-Protein-Pudding<\/b>
    \n1 Messl\u00f6ffel Vanille-Protein-Pulver
    \n2 C. Bio-Joghurt, glatt
    \n1 Essl\u00f6ffel zuckerfreie, fettfreie Puddingmischung (Pistazie)
    \nIn einer gro\u00dfen Sch\u00fcssel vermischt. <\/em><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

    K\u00f6rperliche Ert\u00fcchtigung: 8:15 Uhr.<\/strong><\/h2>\n

    Laufband: 5 Minuten<\/strong><\/p>\n

    IGNITE:<\/strong><\/h3>\n

    Jeweils 1 Satz im Zirkel ausgef\u00fchrt:<\/p>\n\n\n\n\n\n\n\n
    A1. Einarmige Vorw\u00e4rtsbewegung<\/td>\n10 pro Seite<\/td>\n<\/tr>\n
    A2. Au\u00dfenrotation<\/td>\n20 Wiederholungen pro Seite<\/td>\n<\/tr>\n
    A3. Umgekehrter Crunch<\/td>\n10 Wiederholungen<\/td>\n<\/tr>\n
    A4. Medizinball Holzhacken<\/td>\n10 pro Seite<\/td>\n<\/tr>\n
    A5. Umgekehrte Br\u00fccke<\/td>\n10 - 15 Wiederholungen<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

    Attacke: R\u00fccken-Bizeps<\/strong><\/h3>\n\n\n\n\n\n\n\n\n\n
    \u00dcbung<\/b><\/td>\nS\u00e4tze<\/b><\/td>\nVertretungen<\/b><\/td>\nTempo<\/b><\/td>\nRest<\/b><\/td>\n<\/tr>\n
    A1. Klimmz\u00fcge mit mittlerem Griff<\/td>\n3<\/td>\n8-10<\/td>\n301<\/td>\n\u2013<\/td>\n<\/tr>\n
    A2. H\u00e4ngende Beinhebungen<\/td>\n3<\/td>\n8-10<\/td>\n301<\/td>\n30<\/td>\n<\/tr>\n
    B1. Gerade Arm-Seilz\u00fcge<\/td>\n3<\/td>\n8-10
    \n(45 lbs)<\/em><\/td>\n    		211<\/td>\n\u2013<\/td>\n<\/tr>\n
    B2. Lat Pulldown mit umgekehrtem Griff<\/td>\n3<\/td>\n8-10
    \n(150 lbs)<\/em><\/td>\n    		211<\/td>\n30<\/td>\n<\/tr>\n
    C1. Umgekehrte EZ-Bar-Curls<\/td>\n3<\/td>\n8-10
    \n(35 lbs)<\/em><\/td>\n    		202<\/td>\n\u2013<\/td>\n<\/tr>\n
    C2. EZ-Bar-Curls mit den Handfl\u00e4chen nach oben<\/td>\n3<\/td>\n8-10<\/td>\n202<\/td>\n30<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

    Kardio: 30 Minuten THZ (140 - 160 bpm)<\/strong><\/h3>\n

    Kreislauf:<\/strong><\/h4>\n
      \n
    • Springseil<\/li>\n
    • Matrix<\/li>\n
    • Beweglichkeitsleiter<\/li>\n
    • Beweglichkeits\u00fcbungen<\/li>\n
    • Kurze Sprints<\/li>\n
    • Abk\u00fchlen, bis der Puls unter 110 Schl\u00e4ge pro Minute f\u00e4llt.<\/li>\n<\/ul>\n

      Gesamttrainingszeit: 50 Minuten, 06 Sekunden<\/b><\/p>\n

      Anmerkungen:<\/strong><\/h3>\n

      Da das Fitnessstudio heute voll war, musste ich mein Training etwas ab\u00e4ndern. Ich habe mich f\u00fcr andere \u00dcbungen entschieden, aber die S\u00e4tze, Wiederholungen, das Tempo und die Ruhezeiten sind gleich geblieben.<\/p>\n

      \n

      Diese Strategie hat sich f\u00fcr meine Kunden bew\u00e4hrt, und ich hoffe, dass sie auch f\u00fcr Sie ein wertvolles Hilfsmittel ist, um von Ihrem jetzigen Standort dorthin zu gelangen, wo Sie hinwollen.<\/p>\n

      Bis zum n\u00e4chsten Mal,<\/p>\n

      Planen Sie den Angriff und greifen Sie den Plan an,<\/p>\n

      P.S.<\/strong> In meinen Tagebuchaufzeichnungen gibt es einige \u00dcbungen und Begriffe, die Ihnen vielleicht nicht gel\u00e4ufig sind. Falls ja, machen Sie sich dar\u00fcber vorerst keine Gedanken. Der springende Punkt ist, dass vorherige Planung PITFALLS verhindert. Bleiben Sie auf Kurs.<\/p>","protected":false},"excerpt":{"rendered":"

      Wie es oft hei\u00dft: \"Plane deinen Angriff und greife deinen Plan an\". Das Problem ist, dass die meisten Leute ihren Angriff nicht planen. Anstatt Ihnen zu sagen, wie Sie es machen sollen, sage ich Ihnen hier, wie ich es mache - eine Seite aus meinem Trainings- und Ern\u00e4hrungstagebuch.<\/p>","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[15],"tags":[],"class_list":["post-2193","post","type-post","status-publish","format-standard","hentry","category-physical-training"],"yoast_head":"\nHow to Burn Fat Part 2: A Day in the Life of Billy Beck III - Billy Beck<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.billybeck.com\/physical-training\/how-to-burn-fat-part-2-a-day-in-the-life-of-billy-beck-iii\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Burn Fat Part 2: A Day in the Life of Billy Beck III - Billy Beck\" \/>\n<meta property=\"og:description\" content=\"As it is often said, "Plan your Attack and Attack your Plan". 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