Fit and Slender Through Summer with a German Trainer

Fitness trainer Christian Klugmann reveals the best tricks.

Summer is here and with it our concerned gaze into the mirror to see if we have gained another few pounds over winter. Many then immediately launch a week of fasting to detox and lose weight, start a long-procrastinated diet, buy new anti-cellulitis lotions, or book a few hours with a fitness trainer to get into better shape for vacation trips. But which measures really help, especially over the long run? German World spoke with former German cycling champion and fitness trainer Christian Klugmann, who has been living in Los Angeles for a year now and is training many clients from the entertainment industry on how best to achieve their ideal figure.

GW: Christian, as a professional athlete and fitness trainer, what would you recommend to someone who is 30 pounds overweight and wants to look their best for a beach vacation in four weeks?
For many, depending on their figure and initial weight, losing 15 pounds can be a huge challenge. There are four basic components to how we can intentionally change our bodies: less food consumption according to the classic formula (eat half), avoid products rich in fat and sugar, and drink around a gallon of fluid, preferably water or herbal tea, a day. This combined with intelligent sports activity has a quick effect.

GW: Intelligent sports activity? Can you give us an example?
It is best to do your fat-burning cardio program before breakfast. Medical studies have shown that training before breakfast multiplies the fat burning effect by two. This is largely due to blood sugar levels and daily hormonal fluctuations. What is important here is to control your heart rate in order to train in your personal optimal fat burning range.

GW: Most of us have full schedules. What can one still do daily for fitness?
Be sure to plan in time for fitness and consult an expert for your first training sessions. Do not leave your food to chance during the day but prepare small lunches and take them with you in the car to avoid fast food restaurants. Not eating three to four hours before going to bed also has a big effect. In addition, it is a good idea to calculate your ideal caloric intake for losing weight at a healthy rate. For women this is typically around 1200, for men around 2000 calories a day to cover daily needs and still have enough energy for training. The disadvantage of the classic radical diet is that people lose a good deal of muscles, unproportionally lose weight, and the body is set up for a yo-yo effect.
GW: What do you recommend to people wanting a healthier lifestyle?
A healthy lifestyle means not only sports and a balanced diet but also enough sleep and relaxation. Most people do not get enough relaxation. And long-forgotten classical sports exercises, when carried out properly, are just as effective, if not more effective, than the latest training trend from Hollywood. A training partner or a training group can be a great support in overcoming your inner couch potato. After a while a personal interest in movement and the recognition of its positive effects takes over. This is the best impetus for effectively integrating sports into a daily routine over the long term. The goal to change your body should be similar to the goal to learn a new language.
For further information or tips email ck@champ-coach.com or call 310-557-6646.

Christian Klugmann Short Bio
Born in Frankfurt am Oder, Germany. Lives in Los Angeles since 2008. Member of the National Team of the German Cycling Association (DRV). Recipient of many cycling awards, including third place at the German Championships 2003. Licensed fitness and cycling trainer. Member of the Los Angeles Turners and in charge of developing a senior citizen and mother-child fitness program.

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