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👋 Hi! Tell us about yourself and your training
My name is Marco and I am 32 years old from Bensheim, Hessen, Germany. My actual weigh is 89 kilos and I stand 175 cm. My bodyfat is around 18 percent.
I am a sales manager for hygienic products. I am actually married but I have no children. I started training at the age of 25. I’ve been training for about seven years now. I currently train in my city at the Studio Fit Base.
In bodybulding, I like that I feel fit and comfortable.
⏱ Describe a typical day of training
I split my training into two to three days per week. Usually on day one, I would just do something for my biceps and my back. On the other day, I’d do something for my chest and triceps. Finally, on the last day of training, I would only train my legs and my stomach.
A typical day of my training for example starts with a butterfly. I would do four sets, 10 times with 85 kilos. Then, I would go on an push with the cables after that. I only use dumbbells with 30 kilos and I push them for four sets, 15 times.
Then, I would go on an do something for my triceps, then I would use the SZ rod for my triceps. I push four sets, 10 times with 40 kilos.
My favourite excercises are anything that involves my chest and I also love jogging. I prefer to train alone. Inside my fitness bag, I would normally carry one t-shirt and one pair of jogging trousers. Also, one cup full of water, my iPhone and a pair of training shoes.
I don’t take any supplements with me when going to the studio gym.
👊 How do you keep going and push harder?
Everytime when I feel tired or not so good and I am not motivated to go to the gym, I would say to myself: You do this for you, for your health.
In my day job, I normally sit eight to nine hours so I need training to give me movement and it takes away my body pains due to sitting on a chair in long hours.
🏆 How are you doing today and what does the future look like?
One of my personal goals for the next five years is to be hopefully get three to five kg thinner. I would also love to add a a little bit more cardio exercises in my routine. Eat more healthy food and push myself harder to the limits.
Well, if I could start all over, I would change that I do more cardio like one to two times a week as it is important for my body. I know it helps a lot for weight loss, and it makes your heart strong and powerful.
🤕 How do you recover, rest and handle injuries?
I stop with training for two weeks if I feel sick or something else. You need your whole self to stay healthy to train efficient, it doesn’t work if you are ill and you also train.
Since sleep is important for training, on a good day, I normally sleep seven to eight hours.
Same with injuries, I don’t go to training for a couple of weeks, because my body needs to heal. The body needs to be 100 percent.
Well, if I am not in town, I also do fitness, however, not so much like when I am at home but I would still try to workout when I travel.
🍎 How is your diet and what supplements do you use?
Actually, I only eat three times a week chicken with some vegetables and rice. The other two days, I would eat some vegetarian food, often something with vegetables, potatoes and also cheese.
During weekends, I eat what I want. I normally do not eat junk food. I drink some beer as well but moderately.
If I will be attending a party, I won’t drink when I know I will do fitness on the next day. I used to like drinking coffee before training because it makes you push harder. I don’t count calories.
As for supplements, I like whey and I take it three times a week. I also take magnesium every day and Omega 3 capsules.
👍 What has inspired and motivated you?
My inspiration to start fitness was that I had so much pain in my back. I used to visit my doctor and do physio therapy but doing so did not help for so long, so I began with fitness.
At the beginning, I only used five to 10 kilos in every exercise. I also had a small depression at this time, sometimes life isn’t really easy but training helped me so much. Then I started to push harder and harder and since then I never had problems again. In fact, I felt well after half a year of doing fitness.
I normally listen to music while I am at the training. I like Hip Hop, Rnb and House. Listening to this kind of music makes me push even harder.
The best advice I have ever gotten was that you have to do what you like and want. Listen to other people.
✏️ Advice for other people who want to improve themselves?
If you are new to bodybuilding, you should start with less kilos in every exercise. You should do the exercises right, look at yourself and don’t push too hard at the beginning.
Your body needs time for growing muscles, sleep a lot, and see everything in positive light, and integrate fitness in your daily life. Don’t go if you have the feeling you must go, just go because you want to go.
The strangest things I have seen in the studio are when people do exercises and they complete them
incorrectly. I would tell them the correct one but they do it more wrong than before because they don’t understand, which muscles to build.
🤝 Are you taking on clients right now?
No at the moment but If I was a personal trainer, I would teach the people first to think about their actual situation and which particular goals they want to reach.
I would put them slowly on a level that they will be confident with themselves and they will feel emotionally happy. Also, you must love yourself and your body first, then you can love other people.
Well, the most fitness-related question that people ask me is: “What do you do to look like how you look at the moment?” I normally answer is I just do fitness.
📝 Where can we learn more about you?
I would like to help everyone who is not so satisfied with themselves.