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1hite text-gray-950"><div class="mx-auto max-w-4xl px-4 py-14 text-center sm:px-6 sm:py-18 lg:px-8 lg:py-20"><div class="mx-auto max-w-3xl"><h1 class="text-balance text-[2.25rem] font-bold leading-[1.08] tracking-tight text-gray-950 sm:text-5xl sm:leading-[1.05] lg:text-[3.5rem]"> Fakten & Einordnung statt FitnessâHypes. </h1><p class="mx-auto mt-5 max-w-xl text-pretty text-[17px] leading-relaxed text-gray-600 sm:text-lg"> Training, Ernährung und Gesundheit ab 40: wissenschaftlich eingeordnet, verständlich übersetzt und praktisch nutzbar. </p><a href="/ueber-johannes" class="group mt-7 inline-flex items-center gap-3 text-left" aria-label="Mehr über Johannes Steinhart"><img src="/images/authors/author_johannes.webp" srcset="/images/authors/author_johannes.webp 1x, /images/authors/[email protected] 2x" alt="Johannes Steinhart" width="48" height="48" style="width:48px;height:48px;" loading="eager" class="rounded-full object-cover shrink-0 ring-1 ring-gray-200"><span><span class="block text-[15px] font-semibold leading-5 text-gray-900 transition-colors group-hover:text-red-600">Johannes Steinhart</span><span class="mt-0.5 block text-[13px] leading-5 text-gray-500">Biomediziner (M.Sc.)<span class="mx-1.5 text-gray-300">·</span>DFLVâTrainer</span></span></a><nav class="mx-auto mt-8 max-w-2xl" aria-label="Schnelleinstieg Rechner und Tools"><div class="grid grid-cols-4 gap-2 sm:hidden"><!--[--><a href="/kalorienrechner" class="group flex flex-col items-center gap-2 rounded-xl px-1 py-1.5 text-center transition hover:bg-white/70"><span class="flex h-12 w-12 items-center justify-center rounded-full bg-red-50 shadow-sm ring-1 ring-black/5 transition group-hover:scale-105 sm:h-13 sm:w-13 text-red-500"><span class="iconify i-fa6-solid:fire-flame-curved text-sm sm:text-base" aria-hidden="true" style=""></span></span><span class="max-w-full truncate text-xs font-medium leading-tight text-gray-700">Kalorien</span></a><a href="/kfa-rechner" class="group flex flex-col items-center gap-2 rounded-xl px-1 py-1.5 text-center transition hover:bg-white/70"><span class="flex h-12 w-12 items-center justify-center rounded-full bg-red-50 shadow-sm ring-1 ring-black/5 transition group-hover:scale-105 sm:h-13 sm:w-13 text-blue-500"><span class="iconify i-fa6-solid:percent text-sm sm:text-base" aria-hidden="true" style=""></span></span><span class="max-w-full truncate text-xs font-medium leading-tight text-gray-700">KFA</span></a><a href="/proteinrechner" class="group flex flex-col items-center gap-2 rounded-xl px-1 py-1.5 text-center transition hover:bg-white/70"><span class="flex h-12 w-12 items-center justify-center rounded-full bg-red-50 shadow-sm ring-1 ring-black/5 transition group-hover:scale-105 sm:h-13 sm:w-13 text-blue-500"><span class="iconify i-fa6-solid:drumstick-bite text-sm sm:text-base" aria-hidden="true" style=""></span></span><span class="max-w-full truncate text-xs font-medium leading-tight text-gray-700">Protein</span></a><a href="/tools" class="group flex flex-col items-center gap-2 rounded-xl px-1 py-1.5 text-center transition hover:bg-white/70"><span class="flex h-12 w-12 items-center justify-center rounded-full bg-red-50 shadow-sm ring-1 ring-black/5 transition group-hover:scale-105 sm:h-13 sm:w-13 text-gray-500"><span class="iconify i-fa6-solid:ellipsis text-sm sm:text-base" aria-hidden="true" style=""></span></span><span class="max-w-full truncate text-xs font-medium leading-tight text-gray-700">Alle Tools</span></a><!--]--></div><div class="hidden flex-wrap items-start justify-center gap-x-3 gap-y-5 sm:flex"><!--[--><a href="/kalorienrechner" class="group flex flex-col items-center gap-2 rounded-xl px-1 py-1.5 text-center transition hover:bg-white/70 w-20"><span class="flex h-12 w-12 items-center justify-center rounded-full bg-red-50 shadow-sm ring-1 ring-black/5 transition group-hover:scale-105 sm:h-13 sm:w-13 text-red-500"><span class="iconify i-fa6-solid:fire-flame-curved text-sm sm:text-base" aria-hidden="true" style=""></span></span><span class="max-w-full truncate text-xs font-medium leading-tight text-gray-700">
1Kalorien-Rechner</span></a><a href="/kfa-rechner" class="group flex flex-col items-center gap-2 rounded-xl px-1 py-1.5 text-center transition hover:bg-white/70 w-20"><span class="flex h-12 w-12 items-center justify-center rounded-full bg-red-50 shadow-sm ring-1 ring-black/5 transition group-hover:scale-105 sm:h-13 sm:w-13 text-blue-500"><span class="iconify i-fa6-solid:percent text-sm sm:text-base" aria-hidden="true" style=""></span></span><span class="max-w-full truncate text-xs font-medium leading-tight text-gray-700">KFA-Rechner</span></a><a href="/proteinrechner" class="group flex flex-col items-center gap-2 rounded-xl px-1 py-1.5 text-center transition hover:bg-white/70 w-20"><span class="flex h-12 w-12 items-center justify-center rounded-full bg-red-50 shadow-sm ring-1 ring-black/5 transition group-hover:scale-105 sm:h-13 sm:w-13 text-blue-500"><span class="iconify i-fa6-solid:drumstick-bite text-sm sm:text-base" aria-hidden="true" style=""></span></span><span class="max-w-full truncate text-xs font-medium leading-tight text-gray-700">
1Protein-Rechner</span></a><a href="/kraftwerte" class="group flex flex-col items-center gap-2 rounded-xl px-1 py-1.5 text-center transition hover:bg-white/70 w-20"><span class="flex h-12 w-12 items-center justify-center rounded-full bg-red-50 shadow-sm ring-1 ring-black/5 transition group-hover:scale-105 sm:h-13 sm:w-13 text-green-500"><span class="iconify i-fa6-solid:dumbbell text-sm sm:text-base" aria-hidden="true" style=""></span></span><span class="max-w-full truncate text-xs font-medium leading-tight text-gray-700">Kraftwerte-Rechner</span></a><a href="/1rm" class="group flex flex-col items-center gap-2 rounded-xl px-1 py-1.5 text-center transition hover:bg-white/70 w-20"><span class="flex h-12 w-12 items-center justify-center rounded-full bg-red-50 shadow-sm ring-1 ring-black/5 transition group-hover:scale-105 sm:h-13 sm:w-13 text-purple-500"><span class="iconify i-fa6-solid:weight-hanging text-sm sm:text-base" aria-hidden="true" style=""></span></span><span class="max-w-full truncate text-xs font-medium leading-tight text-gray-700">
11RM-Rechner</span></a><!--]--><a href="/tools" class="group flex w-20 flex-col items-center gap-2 rounded-xl px-1 py-1.5 text-center transition hover:bg-white/70"><span class="flex h-12 w-12 items-center justify-center rounded-full bg-gray-100 text-gray-500 shadow-sm ring-1 ring-black/5 transition group-hover:scale-105 sm:h-13 sm:w-13"><span class="iconify i-fa6-solid:ellipsis text-sm sm:text-base" aria-hidden="true" style=""></span></span><span class="max-w-full truncate text-xs font-medium leading-tight text-gray-700">Alle Tools</span></a></div></nav></div></div></section><section class="bg-white"><div class="mx-auto max-w-6xl px-4 py-12 sm:px-6 sm:py-16 lg:px-8"><div class="sf-section-header text-center mb-8 sm:mb-12"><!----><h2 class="sf-section-title text-2xl sm:text-3xl font-bold tracking-tight text-gray-900 mb-3">Neueste Artikel</h2><p class="sf-section-description text-base sm:text-lg text-gray-600">Frische evidenzbasierte Beiträge zu Training, Ernährung und Gesundheit.</p></div><div class="mb-6 border-b border-gray-200 pb-4" aria-label="Artikel filtern"><div class="flex justify-end"><div class="md:ml-auto md:flex md:items-center"><label class="sr-only" for="home-article-topic">Thema</label><div class="relative"><select id="home-article-topic" class="min-h-10 w-full appearance-none rounded-full border-0 bg-gray-100 py-2 pl-4 pr-9 text-sm font-bold text-gray-800 outline-none transition hover:bg-gray-200 focus:bg-white focus:ring-2 focus:ring-blue-200 md:w-44"><!--[--><option value="all" selected>Alle Themen</option><option value="training">Training</option><option value="muskelaufbau">Muskelaufbau</option><option value="abnehmen">Abnehmen</option><option value="ernaehrung">Ernährung</option><option value="gesundheit">Gesundheit</option><option value="supplements">Supplements</option><!--]--></select><span class="iconify i-fa6-solid:chevron-down pointer-events-none absolute right-3 top-1/2 -translate-y-1/2 text-[10px] text-gray-500" aria-hidden="true" style=""></span></div></div></div></div><div class="grid grid-cols-2 gap-3 md:grid-cols-4 md:gap-4"><!--[--><a href="/briefings/vollfett-milchprodukte-ldl" class="group block"><div class="relative overflow-hidden rounded-sm bg-gray-100"><img src="/api/briefings/assets/briefing-vollfett-milchprodukte-ldl/f354b13b3aa89a327f64601763a1ff4e89de469184ef3bd643fbda2f48ac2f5d/assets/hero.png" alt="Vollfett-Milchprodukte doch nicht schlecht für dein LDL?" class="aspect-[1.08/1] w-full object-cover transition-transform duration-300 group-hover:scale-[1.03]" loading="lazy"><div class="absolute left-2 top-2 flex flex-wrap gap-1.5"><span class="rounded-full px-2 py-1 text-[10px] font-bold uppercase tracking-[0.08em] shadow-sm bg-rose-50 text-rose-700 ring-1 ring-rose-100">Plus</span></div></div><div class="px-1 pb-1 pt-3"><p class="mb-1 text-[11px] font-medium uppercase tracking-[0.08em] text-gray-500">Briefing</p><h3 class="line-clamp-3 text-sm font-semibold leading-snug text-gray-900 transition-colors group-hover:text-sky-700 sm:text-[15px]">Vollfett-Milchprodukte doch nicht schlecht für dein LDL?</h3><p class="mt-2 text-xs text-gray-500">Magazin · 2. Oktober 2026</p></div></a><a href="/briefings/4-zu-3-intervallfasten" class="group block"><div class="relative overflow-hidden rounded-sm bg-gray-100"><img src="/api/briefings/assets/briefing-4-zu-3-intervallfasten/3fba75ec8a0b7bbdb06369bb3f16d2bc0b6bb00578e9758716e93ae148f7fcd1/assets/hero.png" alt="4:3-Fasten: besser als eine tägliche Diät?" class="aspect-[1.08/1] w-full object-cover transition-transform duration-300 group-hover:scale-[1.03]" loading="lazy"><div class="absolute left-2 top-2 flex flex-wrap gap-1.5"><span class="rounded-full px-2 py-1 text-[10px] font-bold uppercase tracking-[0.08em] shadow-sm bg-rose-50 text-rose-700 ring-1 ring-rose-100">Plus</span></div></div><div class="px-1 pb-1 pt-3"><p class="mb-1 text-[11px] font-medium uppercase tracking-[0.08em] text-gray-500">Briefing</p><h3 class="line-clamp-3 text-sm font-semibold leading-snug text-gray-900 transition-colors group-hover:text-sky-700 sm:text-[15px]">4:3-Fasten: besser als eine tägliche Diät?</h3><p class="mt-2 text-xs text-gray-500">Magazin · 25. August 2026</p></div></a><a href="/briefings/schrumpfen-im-alter-was-hilft" class="group block"><div class="relative overflow-hidden rounded-sm bg-gray-100"><img src="/api/briefings/assets/briefing-schrumpfen-im-alter-was-hilft/d22d7776d5fd44a5f6d8e799c4ba0c8498e069229c8134e83ea60791b639da2f/assets/hero.jpg" alt="Schrumpfen ab 30/40+: Was dagegen hilft" class="aspect-[1.08/1] w-full object-cover transition-transform duration-300 group-hover:scale-[1.03]" loading="lazy"><div class="absolute left-2 top-2 flex flex-wrap gap-1.5"><span class="rounded-full px-2 py-1 text-[10px] font-bold uppercase tracking-[0.08em] shadow-sm bg-rose-50 text-rose-700 ring-1 ring-rose-100">Plus</span></div></div><div class="px-1 pb-1 pt-3"><p class="mb-1 text-[11px] font-medium uppercase tracking-[0.08em] text-gray-500">Briefing</p><h3 class="line-clamp-3 text-sm font-semibold leading-snug text-gray-900 transition-colors group-hover:text-sky-700 sm:text-[15px]">Schrumpfen ab 30/40+: Was dagegen hilft</h3><p class="mt-2 text-xs text-gray-500">Magazin · Juli 2026</p></div></a><a href="/briefings/diaetpausen-vs-durchgehende-diaet" class="group block"><div class="relative overflow-hidden rounded-sm bg-gray-100"><img src="/api/briefings/assets/briefing-diaetpausen-vs-durchgehende-diaet/e71bc41d76c0bf813c629f094f0fcaaff3880d577214f07b9e7f82792b148acc/assets/hero.jpg" alt="Diätpausen / Refeeds: Mehr essen, gleich viel abnehmen?" class="aspect-[1.08/1] w-full object-cover transition-transform duration-300 group-hover:scale-[1.03]" loading="lazy"><div class="absolute left-2 top-2 flex flex-wrap gap-1.5"><span class="rounded-full px-2 py-1 text-[10px] font-bold uppercase tracking-[0.08em] shadow-sm bg-rose-50 text-rose-700 ring-1 ring-rose-100">Plus</span></div></div><div class="px-1 pb-1 pt-3"><p class="mb-1 text-[11px] font-medium uppercase tracking-[0.08em] text-gray-500">Briefing</p><h3 class="line-clamp-3 text-sm font-semibold leading-snug text-gray-900 transition-colors group-hover:text-sky-700 sm:text-[15px]">Diätpausen / Refeeds: Mehr essen, gleich viel abnehmen?</h3><p class="mt-2 text-xs text-gray-500">Magazin · Juli 2026</p></div></a>
1<!--]--></div><div class="mt-7 border-t border-gray-200 pt-5 text-center"><button type="button" class="group inline-flex min-h-10 items-center justify-center gap-2 text-sm font-bold text-gray-900 transition hover:text-blue-700" aria-expanded="false">Mehr anzeigen <span class="inline-flex h-7 w-7 items-center justify-center rounded-full bg-gray-100 transition group-hover:bg-blue-50"><span class="iconify i-fa6-solid:chevron-down text-[10px]" aria-hidden="true" style=""></span></span></button></div></div></section><section class="max-w-6xl mx-auto px-2 sm:px-6 lg:px-8 mt-8 sm:mt-12"><div class="rounded-2xl overflow-hidden bg-white border border-gray-200 shadow-sm"><div class="flex flex-col sm:flex-row items-stretch"><a href="/briefings/vollfett-milchprodukte-ldl?mtm_source=onsite&mtm_medium=homepage-briefing" class="sm:w-72 flex-shrink-0 block group relative overflow-hidden"><img src="/api/briefings/assets/briefing-vollfett-milchprodukte-ldl/f354b13b3aa89a327f64601763a1ff4e89de469184ef3bd643fbda2f48ac2f5d/assets/hero.png" alt="Vollfett-Milchprodukte doch nicht schlecht für dein LDL?" class="w-full h-48 sm:h-full object-cover transition-transform duration-300 group-hover:scale-105"><span class="absolute top-3 left-3 inline-flex items-center gap-1.5 rounded-full bg-slate-900/90 px-3 py-1 text-[11px] font-bold uppercase tracking-wider text-white"><span class="iconify i-fa6-solid:bolt text-[10px]" aria-hidden="true" style=""></span> SF Briefing </span></a><div class="flex-1 p-6 sm:p-8 flex flex-col justify-center"><div class="inline-flex items-center gap-2 text-xs font-bold uppercase tracking-wider text-blue-700 mb-2"><span class="iconify i-fa6-solid:book-open-reader text-[10px]" aria-hidden="true" style=""></span> SF Plus · Research Briefings </div><h2 class="text-xl sm:text-2xl font-bold text-gray-900 leading-tight mb-3">Wissenschaft verstehen. Im Alltag nutzen.</h2><p class="text-gray-600 text-sm sm:text-base leading-relaxed mb-5 max-w-xl"> Studien zu Training, Ernährung und Gesundheit â verständlich eingeordnet, mit klaren Antworten für deinen Alltag. </p><a href="/briefings/vollfett-milchprodukte-ldl?mtm_source=onsite&mtm_medium=homepage-briefing" class="mb-5 block text-gray-900 hover:text-blue-700"><span class="block text-xs text-gray-500">Aktuelles Briefing · 2.10.2026</span><strong class="mt-1 block">Vollfett-Milchprodukte doch nicht schlecht für dein LDL?</strong></a><div class="flex flex-wrap items-center gap-x-5 gap-y-3"><a href="/briefings/vollfett-milchprodukte-ldl?mtm_source=onsite&mtm_medium=homepage-briefing" class="inline-flex items-center gap-2 px-5 py-2.5 rounded-lg bg-blue-600 hover:bg-blue-500 text-white font-bold text-sm transition-colors"><span class="iconify i-fa6-solid:book-open-reader text-xs" aria-hidden="true" style=""></span> Leseprobe lesen <span class="iconify i-fa6-solid:arrow-right text-xs" aria-hidden="true" style=""></span></a><a href="/sf-plus?mtm_source=onsite&mtm_medium=homepage-briefing" class="inline-flex items-center gap-1.5 text-sm font-semibold text-gray-600 hover:text-gray-900 underline-offset-4 hover:underline transition-colors"> SF Plus entdecken <span class="iconify i-fa6-solid:arrow-right text-[10px] opacity-70" aria-hidden="true" style=""></span></a></div><div class="text-xs text-gray-400 mt-3"> Leseproben kostenlos · Vollständig mit SF Plus </div></div></div></div></section><section id="products" class="bg-gradient-to-b from-slate-50 to-white"><div class="max-w-6xl mx-auto px-4 sm:px-6 lg:px-8 py-12 sm:py-16"><div class="sf-section-header text-center mb-8 sm:mb-12"><!----><h2 class="sf-section-title text-2xl sm:text-3xl font-bold tracking-tight text-gray-900 mb-3">Bereit für deine Transformation?</h2><p class="sf-section-description text-base sm:text-lg text-gray-600">Komplette Systeme mit Ernährung, Training und Schritt-für-Schritt-Anleitungen</p></div><div data-testid="sf-carousel" class="-mx-4 flex snap-x snap-mandatory select-none gap-4 overflow-x-auto overscroll-x-contain px-4 pb-4 scrollbar-hide cursor-grab" style="" data-v-37c609e0><!--[--><!--[--><a href="/burn-diaet" class="snap-start flex-shrink-0 w-[280px] sm:w-[300px] rounded-2xl overflow-hidden flex flex-col hover:-translate-y-1 transition-all duration-300 group"><div class="relative h-44 flex-shrink-0"><img src="/images/products/product_burn.webp" srcset="/images/products/product_burn.webp 1x, /images/products/[email protected] 2x" alt="BURN-Diät" class="absolute inset-0 w-full h-full object-cover" loading="lazy"><div class="absolute inset-0 bg-gradient-to-t from-orange-900/50 via-orange-800/15 to-transparent"></div><div class="absolute bottom-0 left-0 right-0 p-5"><span class="inline-block text-orange-100 text-xs font-medium tracking-wide uppercase mb-1">Abnehmen</span>
1<h3 class="text-lg font-bold text-white leading-tight">BURN-Diät</h3><p class="text-orange-100 text-xs mt-0.5">0,3â0,5 kg / Woche</p></div></div><div class="bg-white border border-t-0 border-gray-100 rounded-b-2xl p-5 flex-grow flex flex-col group-hover:shadow-lg transition-shadow"><p class="text-sm text-gray-600 mb-4 flex-grow leading-relaxed">Individuell & nachhaltig Fett verlieren. Mit Training, Refeeds und Diätpausen.</p><div class="flex items-center justify-between"><span class="text-sm font-semibold text-gray-900">ab 39 â¬</span><span class="text-xs text-gray-400 group-hover:text-orange-500 transition-colors">Mehr erfahren â</span></div></div></a><a href="/high-speed-diaet" class="snap-start flex-shrink-0 w-[280px] sm:w-[300px] rounded-2xl overflow-hidden flex flex-col hover:-translate-y-1 transition-all duration-300 group"><div class="relative h-44 flex-shrink-0"><img src="/images/products/product_hsd.webp" srcset="/images/products/product_hsd.webp 1x, /images/products/[email protected] 2x" alt="High Speed Diät" class="absolute inset-0 w-full h-full object-cover" loading="lazy"><div class="absolute inset-0 bg-gradient-to-t from-red-900/50 via-red-800/15 to-transparent"></div><div class="absolute bottom-0 left-0 right-0 p-5"><span class="inline-block text-red-100 text-xs font-medium tracking-wide uppercase mb-1">Abnehmen</span><h3 class="text-lg font-bold text-white leading-tight">High Speed Diät</h3><p class="text-red-100 text-xs mt-0.5">1â2 kg / Woche</p></div></div><div class="bg-white border border-t-0 border-gray-100 rounded-b-2xl p-5 flex-grow flex flex-col group-hover:shadow-lg transition-shadow"><p class="text-sm text-gray-600 mb-4 flex-grow leading-relaxed">Maximaler Fettverlust in kürzester Zeit. Ohne Jojo-Effekt, ohne Muskelabbau.</p><div class="flex items-center justify-between"><span class="text-sm font-semibold text-gray-900">ab 39 â¬</span><span class="text-xs text-gray-400 group-hover:text-red-500 transition-colors">Mehr erfahren â</span></div></div></a><a href="/rekomposition" class="snap-start flex-shrink-0 w-[280px] sm:w-[300px] rounded-2xl overflow-hidden flex flex-col hover:-translate-y-1 transition-all duration-300 group"><div class="relative h-44 flex-shrink-0"><img src="/images/products/product_rekomp.webp" srcset="/images/products/product_rekomp.webp 1x, /images/products/[email protected] 2x" alt="Rekomposition" class="absolute inset-0 w-full h-full object-cover" loading="lazy"><div class="absolute inset-0 bg-gradient-to-t from-violet-900/50 via-violet-800/15 to-transparent"></div><div class="absolute bottom-0 left-0 right-0 p-5"><span class="inline-block text-violet-100 text-xs font-medium tracking-wide uppercase mb-1">Abnehmen + Aufbau</span><h3 class="text-lg font-bold text-white leading-tight">Rekomposition</h3><p class="text-violet-100 text-xs mt-0.5">Beides gleichzeitig</p></div></div><div class="bg-white border border-t-0 border-gray-100 rounded-b-2xl p-5 flex-grow flex flex-col group-hover:shadow-lg transition-shadow"><p class="text-sm text-gray-600 mb-4 flex-grow leading-relaxed">Gleichzeitig Fett abnehmen und Muskeln aufbauen â mit vielseitigen Strategien.</p><div class="flex items-center justify-between"><span class="text-sm font-semibold text-gray-900">ab 39 â¬</span><span class="text-xs text-gray-400 group-hover:text-violet-500 transition-colors">Mehr erfahren â</span></div></div></a><a href="/xplode-one-trainingsplan" class="snap-start flex-shrink-0 w-[280px] sm:w-[300px] rounded-2xl overflow-hidden flex flex-col hover:-translate-y-1 transition-all duration-300 group"><div class="relative h-44 flex-shrink-0"><img src="/images/products/product_xplode.webp" srcset="/images/products/product_xplode.webp 1x, /images/products/[email protected] 2x" alt="Xplode #ONE" class="absolute inset-0 w-full h-full object-cover" loading="lazy"><div class="absolute inset-0 bg-gradient-to-t from-blue-900/50 via-blue-800/15 to-transparent"></div><div class="absolute bottom-0 left-0 right-0 p-5"><span class="inline-block text-blue-100 text-xs font-medium tracking-wide uppercase mb-1">Muskelaufbau</span>
1<h3 class="text-lg font-bold text-white leading-tight">Xplode #ONE</h3><p class="text-blue-100 text-xs mt-0.5">Trainingsplan für Männer</p></div></div><div class="bg-white border border-t-0 border-gray-100 rounded-b-2xl p-5 flex-grow flex flex-col group-hover:shadow-lg transition-shadow"><p class="text-sm text-gray-600 mb-4 flex-grow leading-relaxed">Wissenschaftlich fundierter Plan für maximalen Muskelaufbau und Kraftentwicklung.</p><div class="flex items-center justify-between"><span class="text-sm font-semibold text-gray-900">ab 39 â¬</span><span class="text-xs text-gray-400 group-hover:text-blue-500 transition-colors">Mehr erfahren â</span></div></div></a><a href="/fitladies-one-trainingsplan" class="snap-start flex-shrink-0 w-[280px] sm:w-[300px] rounded-2xl overflow-hidden flex flex-col hover:-translate-y-1 transition-all duration-300 group"><div class="relative h-44 flex-shrink-0"><img src="/images/products/product_fitladies.webp" srcset="/images/products/product_fitladies.webp 1x, /images/products/[email protected] 2x" alt="Fitladies #ONE" class="absolute inset-0 w-full h-full object-cover" loading="lazy"><div class="absolute inset-0 bg-gradient-to-t from-pink-900/50 via-pink-800/15 to-transparent"></div><div class="absolute bottom-0 left-0 right-0 p-5"><span class="inline-block text-pink-100 text-xs font-medium tracking-wide uppercase mb-1">Training für Frauen</span><h3 class="text-lg font-bold text-white leading-tight">Fitladies #ONE</h3><p class="text-pink-100 text-xs mt-0.5">Trainingsplan für Frauen</p></div></div><div class="bg-white border border-t-0 border-gray-100 rounded-b-2xl p-5 flex-grow flex flex-col group-hover:shadow-lg transition-shadow"><p class="text-sm text-gray-600 mb-4 flex-grow leading-relaxed">3x wöchentlicher Ganzkörperplan mit Fokus auf Po, Beine und Bauch.</p><div class="flex items-center justify-between"><span class="text-sm font-semibold text-gray-900">ab 39 â¬</span><span class="text-xs text-gray-400 group-hover:text-pink-500 transition-colors">Mehr erfahren â</span></div></div></a><!--]--><!--]--></div><p class="text-center mt-6 text-sm text-gray-500"> Unsicher? <a href="/welches-programm" class="font-semibold text-blue-600 hover:text-blue-700 transition-colors">Finde heraus, welches Programm zu dir passt â</a></p></div></section><section class="bg-gradient-to-b from-slate-50 to-white"><div class="max-w-6xl mx-auto px-4 sm:px-6 lg:px-8 py-12 sm:py-16"><div class="sf-section-header text-center mb-8 sm:mb-12"><!----><h2 class="sf-section-title text-2xl sm:text-3xl font-bold tracking-tight text-gray-900 mb-3">Echte Transformationen</h2><p class="sf-section-description text-base sm:text-lg text-gray-600">Erfolgsgeschichten unserer Community</p></div><div data-testid="sf-carousel" class="-mx-4 flex snap-x snap-mandatory select-none gap-4 overflow-x-auto overscroll-x-contain px-4 pb-4 scrollbar-hide cursor-grab" style="" data-v-37c609e0><!--[--><!--[--><a href="/erfolge/warum-die-high-speed-diaet-fuer-sarah-der-wendepunkt-war" class="snap-start flex-shrink-0 w-[260px] sm:w-[300px] bg-white rounded-2xl p-4 sm:p-5 shadow-sm flex flex-col hover:shadow-md hover:-translate-y-1 transition-all duration-300"><div class="mb-4"><div class="text-center text-xs text-gray-500 mb-2">Vorher / Nachher</div><div class="relative w-full aspect-[4/3] rounded-xl overflow-hidden bg-gray-100"><img src="/images/transformations/swiper_sarah_m.webp" srcset="/images/transformations/swiper_sarah_m.webp 1x, /images/transformations/[email protected] 2x" alt="Sarah M. Transformation" class="w-full h-full object-cover" loading="lazy"></div></div><div class="text-center flex-grow flex flex-col justify-center"><h3 class="text-lg font-semibold text-gray-900 mb-1">Sarah M.</h3><p class="text-gray-700 text-sm mb-3">12 Wochen wissenschaftliches Training</p><div class="flex justify-center gap-2 text-xs"><!--[--><span class="bg-blue-50 px-2 py-1 rounded text-blue-700">-5 kg</span><!--]--></div></div></a><a href="/erfolge/max-hsd-burn" class="snap-start flex-shrink-0 w-[260px] sm:w-[300px] bg-white rounded-2xl p-4 sm:p-5 shadow-sm flex flex-col hover:shadow-md hover:-translate-y-1 transition-all duration-300"><div class="mb-4"><div class="text-center text-xs text-gray-500 mb-2">Vorher / Nachher</div><div class="relative w-full aspect-[4/3] rounded-xl overflow-hidden bg-gray-100"><img src="/images/transformations/swiper_max.webp" srcset="/images/transformations/swiper_max.webp 1x, /images/transformations/[email protected] 2x" alt="Max Transformation" class="w-full h-full object-cover" loading="lazy"></div></div><div class="text-center flex-grow flex flex-col justify-center"><h3 class="text-lg font-semibold text-gray-900 mb-1">Max</h3><p class="text-gray-700 text-sm mb-3">BURN Diät Transformation</p><div class="flex justify-center gap-2 text-xs"><!--[--><span class="bg-blue-50 px-2 py-1 rounded text-blue-700">-14 kg</span><span class="bg-blue-50 px-2 py-1 rounded text-blue-700">-16% Fett</span><!--]--></div></div></a><a href="/erfolge/sarah-hsd" class="snap-start flex-shrink-0 w-[260px] sm:w-[300px] bg-white rounded-2xl p-4 sm:p-5 shadow-sm flex flex-col hover:shadow-md hover:-translate-y-1 transition-all duration-300"><div class="mb-4"><div class="text-center text-xs text-gray-500 mb-2">Vorher / Nachher</div><div class="relative w-full aspect-[4/3] rounded-xl overflow-hidden bg-gray-100"><img src="/images/transformations/swiper_sarah.webp" srcset="/images/transformations/swiper_sarah.webp 1x, /images/transformations/[email protected] 2x" alt="Sarah Transformation" class="w-full h-full object-cover" loading="lazy"></div></div><div class="text-center flex-grow flex flex-col justify-center"><h3 class="text-lg font-semibold text-gray-900 mb-1">Sarah</h3><p class="text-gray-700 text-sm mb-3">4 Wochen HSD</p><div class="flex justify-center gap-2 text-xs"><!--[--><span class="bg-blue-50 px-2 py-1 rounded text-blue-700">-5 kg</span><span class="bg-blue-50 px-2 py-1 rounded text-blue-700">-7% Fett</span><!--]--></div></div></a><a href="/erfolge/ullis-rekomposition" class="snap-start flex-shrink-0 w-[260px] sm:w-[300px] bg-white rounded-2xl p-4 sm:p-5 shadow-sm flex flex-col hover:shadow-md hover:-translate-y-1 transition-all duration-300"><div class="mb-4"><div class="text-center text-xs text-gray-500 mb-2">Vorher / Nachher</div><div class="relative w-full aspect-[4/3] rounded-xl overflow-hidden bg-gray-100"><img src="/images/transformations/swiper_ulli.webp" srcset="/images/transformations/swiper_ulli.webp 1x, /images/transformations/[email protected] 2x" alt="Ulli Transformation" class="w-full h-full object-cover" loading="lazy"></div></div><div class="text-center flex-grow flex flex-col justify-center"><h3 class="text-lg font-semibold text-gray-900 mb-1">Ulli</h3><p class="text-gray-700 text-sm mb-3">Burn & Build Rekomposition</p><div class="flex justify-center gap-2 text-xs"><!--[--><span class="bg-blue-50 px-2 py-1 rounded text-blue-700">-7.9 kg</span><span class="bg-blue-50 px-2 py-1 rounded text-blue-700">-17% Fett</span><!--]--></div></div></a><a href="/erfolge/meli-from-fat-to-fit" class="snap-start flex-shrink-0 w-[260px] sm:w-[300px] bg-white rounded-2xl p-4 sm:p-5 shadow-sm flex flex-col hover:shadow-md hover:-translate-y-1 transition-all duration-300"><div class="mb-4"><div class="text-center text-xs text-gray-500 mb-2">Vorher / Nachher</div><div class="relative w-full aspect-[4/3] rounded-xl overflow-hidden bg-gray-100"><img src="/images/transformations/swiper_meli.webp" srcset="/images/transformations/swiper_meli.webp 1x, /images/transformations/[email protected] 2x" alt="Meli Transformation" class="w-full h-full object-cover" loading="lazy"></div></div><div class="text-center flex-grow flex flex-col justify-center"><h3 class="text-lg font-semibold text-gray-900 mb-1">Meli</h3><p class="text-gray-700 text-sm mb-3">1 Jahr Transformation</p><div class="flex justify-center gap-2 text-xs"><!--[--><span class="bg-blue-50 px-2 py-1 rounded text-blue-700">-29 kg</span><span class="bg-blue-50 px-2 py-1 rounded text-blue-700">-20% Fett</span><!--]--></div></div></a>
1<!--]--><!--]--></div></div></section><section class="bg-gradient-to-b from-white to-slate-50"><div class="max-w-6xl mx-auto px-4 sm:px-6 lg:px-8 py-12 sm:py-16"><div class="sf-section-header text-center mb-8 sm:mb-12"><!----><h2 class="sf-section-title text-2xl sm:text-3xl font-bold tracking-tight text-gray-900 mb-3">Die wichtigsten Themen</h2><p class="sf-section-description text-base sm:text-lg text-gray-600">Stöbere durch unsere beliebtesten Kategorien</p></div><div class="grid grid-cols-3 sm:grid-cols-4 md:grid-cols-7 gap-3 sm:gap-4"><!--[--><a href="/muskelaufbau" class="group text-center"><div class="bg-white rounded-xl overflow-hidden shadow-sm group-hover:shadow-md group-hover:-translate-y-1 transition-all duration-300"><img src="/images/icons/icon_muskelaufbau.webp" srcset="/images/icons/icon_muskelaufbau.webp 1x, /images/icons/[email protected] 2x" alt="Muskelaufbau" class="w-full aspect-square object-cover" loading="lazy"></div><span class="block mt-2 text-xs sm:text-sm text-gray-700 group-hover:text-blue-600 transition-colors">Muskelaufbau</span></a><a href="/abnehmen" class="group text-center"><div class="bg-white rounded-xl overflow-hidden shadow-sm group-hover:shadow-md group-hover:-translate-y-1 transition-all duration-300"><img src="/images/icons/icon_abnehmen.webp" srcset="/images/icons/icon_abnehmen.webp 1x, /images/icons/[email protected] 2x" alt="Abnehmen" class="w-full aspect-square object-cover" loading="lazy"></div><span class="block mt-2 text-xs sm:text-sm text-gray-700 group-hover:text-blue-600 transition-colors">Abnehmen</span></a><a href="/rekomposition" class="group text-center"><div class="bg-white rounded-xl overflow-hidden shadow-sm group-hover:shadow-md group-hover:-translate-y-1 transition-all duration-300"><img src="/images/icons/icon_rekomposition.webp" srcset="/images/icons/icon_rekomposition.webp 1x, /images/icons/[email protected] 2x" alt="Rekomposition" class="w-full aspect-square object-cover" loading="lazy"></div><span class="block mt-2 text-xs sm:text-sm text-gray-700 group-hover:text-blue-600 transition-colors">Rekomposition</span></a><a href="/trainingsplaene" class="group text-center"><div class="bg-white rounded-xl overflow-hidden shadow-sm group-hover:shadow-md group-hover:-translate-y-1 transition-all duration-300"><img src="/images/icons/icon_trainingsplaene.webp" srcset="/images/icons/icon_trainingsplaene.webp 1x, /images/icons/[email protected] 2x" alt="Trainingspläne" class="w-full aspect-square object-cover" loading="lazy"></div><span class="block mt-2 text-xs sm:text-sm text-gray-700 group-hover:text-blue-600 transition-colors">Trainingspläne</span></a><a href="/tools" class="group text-center"><div class="bg-white rounded-xl overflow-hidden shadow-sm group-hover:shadow-md group-hover:-translate-y-1 transition-all duration-300"><img src="/images/icons/icon_rechner.webp" srcset="/images/icons/icon_rechner.webp 1x, /images/icons/[email protected] 2x" alt="Rechner" class="w-full aspect-square object-cover" loading="lazy"></div><span class="block mt-2 text-xs sm:text-sm text-gray-700 group-hover:text-blue-600 transition-colors">
1Rechner</span></a><a href="/rezepte" class="group text-center"><div class="bg-white rounded-xl overflow-hidden shadow-sm group-hover:shadow-md group-hover:-translate-y-1 transition-all duration-300"><img src="/images/icons/icon_rezepte.webp" srcset="/images/icons/icon_rezepte.webp 1x, /images/icons/[email protected] 2x" alt="Rezepte" class="w-full aspect-square object-cover" loading="lazy"></div><span class="block mt-2 text-xs sm:text-sm text-gray-700 group-hover:text-blue-600 transition-colors">Rezepte</span></a><a href="/supplements" class="group text-center"><div class="bg-white rounded-xl overflow-hidden shadow-sm group-hover:shadow-md group-hover:-translate-y-1 transition-all duration-300"><img src="/images/icons/icon_supplements.webp" srcset="/images/icons/icon_supplements.webp 1x, /images/icons/[email protected] 2x" alt="Supplements" class="w-full aspect-square object-cover" loading="lazy"></div><span class="block mt-2 text-xs sm:text-sm text-gray-700 group-hover:text-blue-600 transition-colors">Supplements</span></a><!--]--></div></div></section><div class="max-w-3xl mx-auto px-4 sm:px-6 py-10 sm:py-14"><div class="bg-white rounded-2xl border border-gray-200/80 shadow-sm overflow-hidden"><div class="p-6 sm:p-8"><div class="flex items-start justify-between mb-3"><span class="inline-flex items-center gap-1.5 text-xs font-semibold text-blue-700 bg-blue-50 border border-blue-100 px-3 py-1 rounded-full uppercase tracking-wider"><svg class="w-3 h-3" fill="currentColor" viewBox="0 0 20 20"><path d="M10.394 2.08a1 1 0 00-.788 0l-7 3a1 1 0 000 1.84L5.25 8.051a.999.999 0 01.356-.257l4-1.714a1 1 0 11.788 1.838L7.667 9.088l1.94.831a1 1 0 00.787 0l7-3a1 1 0 000-1.838l-7-3zM3.31 9.397L5 10.12v4.102a8.969 8.969 0 00-1.05-.174 1 1 0 01-.89-.89 11.115 11.115 0 01.25-3.762zM9.3 16.573A9.026 9.026 0 007 14.935v-3.957l1.818.78a3 3 0 002.364 0l5.508-2.361a11.026 11.026 0 01.25 3.762 1 1 0 01-.89.89 8.968 8.968 0 00-5.35 2.524 1 1 0 01-1.4 0zM6 18a1 1 0 001-1v-2.065a8.935 8.935 0 00-2-.712V17a1 1 0 001 1z"></path></svg> Kostenloser E-Mail-Kurs </span><div class="flex items-center gap-2"><span class="px-2.5 py-1 rounded-full text-xs font-medium bg-gray-100 text-gray-600">10 Lektionen</span><span class="px-2.5 py-1 rounded-full text-xs font-semibold bg-emerald-50 text-emerald-700 border border-emerald-100">Kostenlos</span></div></div><h4 class="text-xl font-bold text-gray-900 mb-2">10 Lektionen, wie du deinen Körper veränderst</h4><p class="text-gray-600 leading-relaxed">Wissenschaftlich fundiert. Kein Bro-Science. Perfekter Einstieg in die Welt der körperlichen und gesundheitlichen Veränderung.</p></div><div class="mx-6 sm:mx-8 mb-6 border border-gray-200 rounded-xl overflow-hidden"><button type="button" class="w-full flex justify-between items-center px-5 py-3.5 bg-gray-50 hover:bg-gray-100/80 transition-colors"><span class="font-semibold text-sm text-gray-800">Kursinhalte anzeigen</span><svg class="w-4 h-4 text-gray-400 transition-transform duration-200" fill="none" viewBox="0 0 24 24" stroke="currentColor"><path stroke-linecap="round" stroke-linejoin="round" stroke-width="2" d="M19 9l-7 7-7-7"></path></svg></button><!----></div><div class="bg-gradient-to-b from-gray-50 to-gray-100/50 border-t border-gray-100 px-6 sm:px-8 py-6 sm:py-8"><div class="flex items-center justify-center gap-1.5 mb-5"><div class="flex items-center gap-1.5"><span class="bg-blue-600 text-white shadow-sm shadow-blue-200 scale-110 w-6 h-6 rounded-full text-[10px] font-bold flex items-center justify-center transition-all duration-300">1</span><span class="text-blue-700 text-xs font-medium transition-colors duration-300">E-Mail</span></div><div class="w-4 bg-gray-200 h-px mx-1 transition-all duration-500 ease-out"></div><div class="flex items-center gap-1.5"><span class="bg-gray-200 text-gray-500 scale-100 w-6 h-6 rounded-full text-[10px] font-bold flex items-center justify-center transition-all duration-300">2</span><span class="text-gray-400 text-xs font-medium transition-colors duration-300">Name</span></div></div><!----><form class="max-w-sm mx-auto"><div class="space-y-3"><input value="" type="email" class="w-full px-4 py-3 bg-white border border-gray-200 rounded-xl text-[15px] text-gray-900 placeholder-gray-400 focus:border-blue-400 focus:ring-2 focus:ring-blue-400/20 focus:outline-none transition-all" placeholder="Deine E-Mailadresse"><button type="button" class="w-full py-3.5 bg-blue-600 hover:bg-blue-500 active:bg-blue-700 text-white font-bold text-[15px] rounded-xl transition-all flex items-center justify-center gap-2 shadow-sm shadow-blue-200/50"> Ja, ich will das <svg class="w-4 h-4" fill="none" stroke="currentColor" viewBox="0 0 24 24">
1<path stroke-linecap="round" stroke-linejoin="round" stroke-width="2.5" d="M9 5l7 7-7 7"></path></svg></button><!----></div><!----><div class="flex flex-wrap items-center justify-center gap-x-4 gap-y-1 text-[11px] text-gray-400 mt-3"><!--[--><span class="flex items-center gap-1"><svg class="w-3 h-3 text-emerald-500" fill="currentColor" viewBox="0 0 20 20"><path fill-rule="evenodd" d="M16.707 5.293a1 1 0 010 1.414l-8 8a1 1 0 01-1.414 0l-4-4a1 1 0 011.414-1.414L8 12.586l7.293-7.293a1 1 0 011.414 0z" clip-rule="evenodd"></path></svg> Kein Spam</span><span class="flex items-center gap-1"><svg class="w-3 h-3 text-emerald-500" fill="currentColor" viewBox="0 0 20 20"><path fill-rule="evenodd" d="M16.707 5.293a1 1 0 010 1.414l-8 8a1 1 0 01-1.414 0l-4-4a1 1 0 011.414-1.414L8 12.586l7.293-7.293a1 1 0 011.414 0z" clip-rule="evenodd"></path></svg> Jederzeit abmeldbar</span><span class="flex items-center gap-1"><svg class="w-3 h-3 text-emerald-500" fill="currentColor" viewBox="0 0 20 20"><path fill-rule="evenodd" d="M16.707 5.293a1 1 0 010 1.414l-8 8a1 1 0 01-1.414 0l-4-4a1 1 0 011.414-1.414L8 12.586l7.293-7.293a1 1 0 011.414 0z" clip-rule="evenodd"></path></svg> DSGVO</span><!--]--></div></form><div class="mt-6 pt-5 border-t border-gray-200/60 max-w-sm mx-auto"><p class="text-gray-500 text-sm leading-relaxed italic text-center">"Inhaltlich fand ich den Kurs richtig klasse. Klare + verwertbare Informationen."</p><p class="mt-1.5 text-gray-400 text-xs font-medium text-center">Ralph · einer von 35.000+ Absolventen</p></div></div></div></div><section class="bg-gradient-to-b from-slate-50 to-white"><div class="max-w-6xl mx-auto px-4 sm:px-6 lg:px-8 py-12 sm:py-16"><div class="sf-section-header text-center mb-8 sm:mb-12"><!----><h2 class="sf-section-title text-2xl sm:text-3xl font-bold tracking-tight text-gray-900 mb-3">Ãber Science Fitness</h2><p class="sf-section-description text-base sm:text-lg text-gray-600">Wissenschaftlich fundiert. Verständlich erklärt.</p></div><div class="grid grid-cols-1 lg:grid-cols-2 gap-8 lg:gap-12 mb-12"><div class="relative"><span class="absolute -top-2 -left-2 text-6xl text-blue-200 font-serif leading-none opacity-50">"</span><p class="text-gray-700 leading-relaxed relative z-10"><strong>Willkommen auf science-fitness.de</strong> â Hier findest du <strong>wissenschaftlich</strong> fundiertes Wissen zu Fitness, Muskelaufbau, Abnehmen, Ernährung etc. einfach <strong>verständlich</strong> dargestellt. Wir räumen mit den weit verbreiteten Mythen und Unwahrheiten auf. Hast du genug von Mythen und Blabla? Dann bist du bei uns richtig. </p></div><div><p class="text-gray-700 leading-relaxed"><strong>Besser aussehen? Gesünder werden? Oder fitter werden?</strong> Egal, ob jung oder alt. Mann oder Frau. Anfänger oder Fortgeschritten. Ohne Dogmatismus, sondern mit <strong>neuesten wissenschaftlichen Erkenntnissen</strong>, erfährst du hier, wie du deine Ziele am besten erreichst. <a href="/about" class="text-blue-600 hover:text-blue-700 font-medium hover:underline ml-1">Mehr über uns â</a></p></div></div><div class="max-w-md mx-auto"><div class="bg-white rounded-2xl p-6 shadow-md text-center"><div class="w-20 h-20 mx-auto mb-4 ring-4 ring-blue-100 rounded-full"><a href="/ueber-johannes" class="block rounded-full transition hover:opacity-90" aria-label="Mehr über Johannes Steinhart"><img src="/images/authors/author_johannes.webp" srcset="/images/authors/author_johannes.webp 1x, /images/authors/[email protected] 2x" alt="Johannes Steinhart" width="80" height="80" style="width:80px;height:80px;" loading="lazy" class="rounded-full object-cover w-full h-full"></a></div><h3 class="text-lg font-semibold text-gray-900 mb-1">Johannes Steinhart</h3><p class="text-sm text-gray-600">Biomediziner (M.Sc.) & Trainer der deutschen Fitnesslehrer Vereinigung</p></div></div></div></section><section class="bg-gradient-to-b from-slate-50 to-white"><div class="max-w-6xl mx-auto px-4 sm:px-6 lg:px-8 py-12 sm:py-16"><div class="max-w-4xl mx-auto"><div class="sf-section-header text-center mb-8 sm:mb-12"><!----><h2 class="sf-section-title text-2xl sm:text-3xl font-bold tracking-tight text-gray-900 mb-3">Experten empfehlen uns</h2><p class="sf-section-description text-base sm:text-lg text-gray-600">Was Fitness-Profis über Science Fitness sagen</p></div><div class="grid grid-cols-1 md:grid-cols-2 gap-6"><div class="bg-white rounded-2xl p-6 shadow-sm hover:shadow-md hover:-translate-y-1 transition-all duration-200 relative"><span class="absolute top-4 right-5 text-5xl text-blue-200 font-serif leading-none">"</span><!--[--><div class="flex items-center mb-4 relative z-10"><div class="ring-2 ring-blue-100 rounded-full mr-4"><img src="/images/authors/author_frank.webp" srcset="/images/authors/author_frank.webp 1x, /images/authors/[email protected] 2x" alt="Frank Täger" class="w-14 h-14 roun
1ded-full object-cover" loading="lazy"></div><div><h4 class="font-semibold text-gray-900">Frank Täger</h4><p class="text-sm text-gray-500">Fitness-Experte</p></div></div><p class="text-gray-700 text-sm leading-relaxed relative z-10">Die Fitness Experten zeigen dir, wie du gezielt bestmögliche Resultate bekommst. Natürlich alles evidenzbasiert und auf dem neusten wissenschaftlichen Stand. Statt wirre Fachbegriffe zu verwenden, ist alles klar und verständlich.</p><!--]--></div><div class="bg-white rounded-2xl p-6 shadow-sm hover:shadow-md hover:-translate-y-1 transition-all duration-200 relative"><span class="absolute top-4 right-5 text-5xl text-blue-200 font-serif leading-none">"</span><!--[--><div class="flex items-center mb-4 relative z-10"><div class="ring-2 ring-blue-100 rounded-full mr-4"><img src="/images/authors/author_severin.webp" srcset="/images/authors/author_severin.webp 1x, /images/authors/[email protected] 2x" alt="Severin Fraundorfer" class="w-14 h-14 rounded-full object-cover" loading="lazy"></div><div><h4 class="font-semibold text-gray-900">Severin Fraundorfer</h4><p class="text-sm text-gray-500">Zertifizierter Trainer aus Wien</p></div></div><p class="text-gray-700 text-sm leading-relaxed relative z-10">Das Team von Science Fitness leistet nicht nur selber groÃartige Arbeit, es hat auch eine Bewegung hervorgerufen, die selbstständig und mündig ist. Eine Bewegung, die sinnvoll hinterfragt und nach Quellen und Beweisen verlangt.</p><!--]--></div></div></div></div></section><section class="bg-gradient-to-b from-blue-50/50 to-white"><div class="max-w-6xl mx-auto px-4 sm:px-6 lg:px-8 py-12 sm:py-16"><div class="sf-section-header text-center mb-8 sm:mb-12"><!----><h2 class="sf-section-title text-2xl sm:text-3xl font-bold tracking-tight text-gray-900 mb-3">Was andere über uns sagen</h2><p class="sf-section-description text-base sm:text-lg text-gray-600">Feedback von unseren Lesern</p></div><div class="grid grid-cols-1 md:grid-cols-2 lg:grid-cols-3 gap-6"><!--[--><div class="bg-white rounded-2xl p-6 shadow-sm hover:shadow-md hover:-translate-y-1 transition-all duration-200 relative"><span class="absolute top-4 right-5 text-5xl text-blue-200 font-serif leading-none">"</span><!--[--><p class="text-gray-700 text-sm leading-relaxed mb-4 relative z-10">Aus meiner Sicht die beste Website im deutschsprachigen Raum zu den Themen Krafttraining und Abnehmen. Besonders gefällt mir, dass Johannes nicht nur wissenschaftlich fundiert, sondern auch sehr verständlich schreibt.</p><div class="flex items-center relative z-10"><div class="w-10 h-10 bg-blue-100 rounded-full flex items-center justify-center mr-3"><span class="text-blue-700 font-semibold text-sm">S</span></div><div><p class="font-semibold text-gray-900 text-sm">Sönke</p><p class="text-xs text-gray-500">Fitness-Enthusiast</p></div></div><!--]--></div><div class="bg-white rounded-2xl p-6 shadow-sm hover:shadow-md hover:-translate-y-1 transition-all duration-200 relative"><span class="absolute top-4 right-5 text-5xl text-blue-200 font-serif leading-none">"</span><!--[--><p class="text-gray-700 text-sm leading-relaxed mb-4 relative z-10">Ich freue mich riesig auf neue Beiträge und es gibt für mich nichts besseres âauf dem Markt" als eure Seite und Artikel, wenn man das Thema Abnehmen, Muskelaufbau usw. komplett verstehen und lernen möchte.</p><div class="flex items-center relative z-10"><div class="w-10 h-10 bg-blue-100 rounded-full flex items-center justify-center mr-3"><span class="text-blue-700 font-semibold text-sm">J</span></div><div><p class="font-semibold text-gray-900 text-sm">Jaquelline Sommer</p><p class="text-xs text-gray-500">Langzeit-Nutzerin</p></div></div><!--]--></div><div class="bg-white rounded-2xl p-6 shadow-sm hover:shadow-md hover:-translate-y-1 transition-all duration-200 relative"><span class="absolute top-4 right-5 text-5xl text-blue-200 font-serif leading-none">"</span><!--[--><p class="text-gray-700 text-sm leading-relaxed mb-4 relative z-10">
1Nach vielen Recherchen habe ich endlich das gefunden, wonach ich lange gesucht habe. Als Einsteiger ist es allgemein nicht einfach das richtige herauszufiltern. Vielen herzlichen Dank für Euer Engagement.</p><div class="flex items-center relative z-10"><div class="w-10 h-10 bg-blue-100 rounded-full flex items-center justify-center mr-3"><span class="text-blue-700 font-semibold text-sm">J</span></div><div><p class="font-semibold text-gray-900 text-sm">Justin McKay</p><p class="text-xs text-gray-500">Fitness-Einsteiger</p></div></div><!--]--></div><div class="bg-white rounded-2xl p-6 shadow-sm hover:shadow-md hover:-translate-y-1 transition-all duration-200 relative"><span class="absolute top-4 right-5 text-5xl text-blue-200 font-serif leading-none">"</span><!--[--><p class="text-gray-700 text-sm leading-relaxed mb-4 relative z-10">Als Sportwissenschaftlerin berate und betreue ich meine Kunden jeden Tag. Nun hatte ich das Gefühl, dass sich wer um meine Anliegen kümmert. Training muss nicht kompliziert sein, man muss nur eine klare Struktur befolgen.</p><div class="flex items-center relative z-10"><div class="w-10 h-10 bg-blue-100 rounded-full flex items-center justify-center mr-3"><span class="text-blue-700 font-semibold text-sm">K</span></div><div><p class="font-semibold text-gray-900 text-sm">Katharina</p><p class="text-xs text-gray-500">Sportwissenschaftlerin</p></div></div><!--]--></div><div class="bg-white rounded-2xl p-6 shadow-sm hover:shadow-md hover:-translate-y-1 transition-all duration-200 relative"><span class="absolute top-4 right-5 text-5xl text-blue-200 font-serif leading-none">"</span><!--[--><p class="text-gray-700 text-sm leading-relaxed mb-4 relative z-10">Eine tolle, detailreiche und fundierte Info-Quelle. Bisher mit Sicherheit unter den Top 3 Seiten zum Thema für mich.</p><div class="flex items-center relative z-10"><div class="w-10 h-10 bg-blue-100 rounded-full flex items-center justify-center mr-3"><span class="text-blue-700 font-semibold text-sm">T</span></div><div><p class="font-semibold text-gray-900 text-sm">Tom</p><p class="text-xs text-gray-500">Fitness-Experte</p></div></div><!--]--></div><div class="bg-white rounded-2xl p-6 shadow-sm hover:shadow-md hover:-translate-y-1 transition-all duration-200 relative"><span class="absolute top-4 right-5 text-5xl text-blue-200 font-serif leading-none">"</span><!--[--><p class="text-gray-700 text-sm leading-relaxed mb-4 relative z-10">Wer nicht überzeugt ist einfach mal im Blog durch die Artikel stöbern und man merkt schnell die hohe Qualität! Als Sportphysio & Ernährungsberater denke ich etwas Erfahrung in diesem Bereich zu besitzen.</p><div class="flex items-center relative z-10"><div class="w-10 h-10 bg-blue-100 rounded-full flex items-center justify-center mr-3"><span class="text-blue-700 font-semibold text-sm">R</span></div><div><p class="font-semibold text-gray-900 text-sm">Ronny</p><p class="text-xs text-gray-500">Sportphysio & Ernährungsberater</p></div></div><!--]--></div><!--]--></div></div></section><section id="system" class="bg-gradient-to-b from-slate-100 to-slate-50"><div class="max-w-6xl mx-auto px-4 sm:px-6 lg:px-8 py-12 sm:py-16"><div class="sf-section-header text-center mb-8 sm:mb-12"><span class="bg-teal-100 text-teal-700 border-teal-100 inline-block px-3 py-1 rounded-full text-sm font-medium mb-4 border">Neue App</span><h2 class="sf-section-title text-2xl sm:text-3xl font-bold tracking-tight text-gray-900 mb-3">
1Fitness3 â Dein professionelles System</h2><p class="sf-section-description text-base sm:text-lg text-gray-600">Kraft, Ausdauer & Ernährung in einer App</p></div><div class="grid grid-cols-1 lg:grid-cols-2 gap-8 lg:gap-12 items-center"><div class="space-y-4"><div class="flex items-start gap-4 p-5 bg-white rounded-2xl shadow-sm hover:shadow-md transition-shadow"><div class="w-10 h-10 bg-teal-100 rounded-lg flex items-center justify-center flex-shrink-0"><svg class="w-5 h-5 text-teal-600" fill="none" stroke="currentColor" viewBox="0 0 24 24"><path stroke-linecap="round" stroke-linejoin="round" stroke-width="2" d="M9 19v-6a2 2 0 00-2-2H5a2 2 0 00-2 2v6a2 2 0 002 2h2a2 2 0 002-2zm0 0V9a2 2 0 012-2h2a2 2 0 012 2v10m-6 0a2 2 0 002 2h2a2 2 0 002-2m0 0V5a2 2 0 012-2h2a2 2 0 012 2v14a2 2 0 01-2 2h-2a2 2 0 01-2-2z"></path></svg></div><div><h3 class="font-semibold text-gray-900 mb-1">Muskelspezifisch trainieren</h3><p class="text-sm text-gray-600">Mit Belastungsmatrix und den genauesten Algorithmen.</p></div></div><div class="flex items-start gap-4 p-5 bg-white rounded-2xl shadow-sm hover:shadow-md transition-shadow"><div class="w-10 h-10 bg-teal-100 rounded-lg flex items-center justify-center flex-shrink-0"><svg class="w-5 h-5 text-teal-600" fill="none" stroke="currentColor" viewBox="0 0 24 24"><path stroke-linecap="round" stroke-linejoin="round" stroke-width="2" d="M9 12l2 2 4-4m6 2a9 9 0 11-18 0 9 9 0 0118 0z"></path></svg></div><div><h3 class="font-semibold text-gray-900 mb-1">Logge jedes Training & verfolge deine Fortschritte</h3><p class="text-sm text-gray-600">1RMs, Gewicht, KFA.</p></div></div><div class="flex items-start gap-4 p-5 bg-white rounded-2xl shadow-sm hover:shadow-md transition-shadow"><div class="w-10 h-10 bg-teal-100 rounded-lg flex items-center justify-center flex-shrink-0"><svg class="w-5 h-5 text-teal-600" fill="none" stroke="currentColor" viewBox="0 0 24 24"><path stroke-linecap="round" stroke-linejoin="round" stroke-width="2" d="M7 12l3-3 3 3 4-4M8 21l4-4 4 4M3 4h18M4 4h16v12a1 1 0 01-1 1H5a1 1 0 01-1-1V4z"></path></svg></div><div><h3 class="font-semibold text-gray-900 mb-1">Täglich automatisch Makros und Kalorien berechnen</h3><p class="text-sm text-gray-600">Mit den besten Algorithmen.</p></div></div><div class="flex flex-col sm:flex-row gap-3 pt-4"><a class="inline-flex items-center justify-center gap-2 font-semibold rounded-lg transition-all duration-150 disabled:opacity-50 active:scale-[0.97] cursor-pointer px-6 py-3 text-base bg-blue-600 hover:bg-blue-500 active:bg-blue-700 text-white" href="https://fitness3.app/"><!----><!--[--> App öffnen <svg class="w-4 h-4" fill="none" stroke="currentColor" viewBox="0 0 24 24"><path stroke-linecap="round" stroke-linejoin="round" stroke-width="2" d="M10 6H6a2 2 0 00-2 2v10a2 2 0 002 2h10a2 2 0 002-2v-4M14 4h6m0 0v6m0-6L10 14"></path></svg><!--]--></a><a class="inline-flex items-center justify-center gap-2 font-semibold rounded-lg transition-all duration-150 disabled:opacity-50 active:scale-[0.97] cursor-pointer px-6 py-3 text-base bg-white hover:bg-blue-50 text-blue-700 border border-blue-200" href="https://fitness3.app/welcome"><!----><!--[--> Mehr Infos <svg class="w-4 h-4" fill="none" stroke="currentColor" viewBox="0 0 24 24"><path stroke-linecap="round" stroke-linejoin="round" stroke-width="2" d="M13 16h-1v-4h-1m1-4h.01M21 12a9 9 0 11-18 0 9 9 0 0118 0z"></path></svg><!--]--></a></div></div><div class="bg-white rounded-2xl shadow-lg overflow-hidden"><div class="p-2"><video class="w-full rounded-xl" controls muted loop playsinline poster="/images/logo.png" preload="metadata"><source src="/video/fitness3.mp4" type="video/mp4"></video></div></div></div></div></section></div><!--]--><!--]--></main><footer class="bg-gradient-to-br from-slate-900 via-slate-800 to-slate-900 text-slate-300"><div class="border-b border-slate-700/50"><div class="max-w-7xl mx-auto flex flex-col items-start gap-4 px-4 py-8 sm:flex-row sm:items-center sm:justify-between"><div><p class="text-base font-semibold text-white">SF Plus</p><p class="mt-1 max-w-xl text-sm text-slate-300">
1Research Briefings zu Training, Ernährung und Gesundheit. Verständlich eingeordnet, mit Antworten für deinen Alltag.</p></div><a href="/sf-plus?mtm_source=onsite&mtm_medium=footer-block" class="inline-flex min-h-11 shrink-0 items-center gap-2 rounded-lg bg-red-600 px-5 py-2.5 text-sm font-semibold text-white hover:bg-red-700"> SF Plus entdecken <span class="iconify i-fa6-solid:arrow-right text-xs" aria-hidden="true" style=""></span></a></div></div><div class="max-w-7xl mx-auto px-4 py-16"><div class="grid grid-cols-1 md:grid-cols-3 gap-12"><div><h3 class="text-sm font-semibold text-white uppercase tracking-wide mb-4">Science Fitness</h3><p class="text-sm text-slate-400 leading-relaxed"> Evidenzbasierte Fitness, Ernährung und Gesundheit. Alle Inhalte basieren auf wissenschaftlichen Studien. </p><a href="/about" class="inline-block mt-3 text-sm text-slate-400 hover:text-blue-400 transition-colors"> Mehr über uns â </a></div><div><h3 class="text-sm font-semibold text-white uppercase tracking-wide mb-4">Unsere Leistungen</h3><ul class="space-y-2"><li><a href="/programme" class="text-sm text-slate-400 hover:text-blue-400 transition-colors">Programme</a></li><li><a href="/kurse" class="text-sm text-slate-400 hover:text-blue-400 transition-colors">Kurse</a></li></ul></div><div><h3 class="text-sm font-semibold text-white uppercase tracking-wide mb-4">Nützliche Links</h3><ul class="space-y-2"><li><a href="/artikel" class="text-sm text-slate-400 hover:text-blue-400 transition-colors">Alle Artikel</a></li><li><a href="https://forum.science-fitness.de" rel="noopener noreferrer" class="text-sm text-slate-400 hover:text-blue-400 transition-colors">Forum</a></li><li><a href="/about" class="text-sm text-slate-400 hover:text-blue-400 transition-colors">Ãber uns</a></li></ul></div></div><div class="mt-12 pt-8 border-t border-slate-700/50"><div class="flex flex-col md:flex-row items-center justify-between gap-4"><p class="text-xs text-slate-500"> © 2026 Science Fitness. Alle Rechte vorbehalten. </p><div class="flex items-center gap-4"><a href="/agb" class="text-xs text-slate-500 hover:text-blue-400 transition-colors">AGB & Widerruf</a><a href="/datenschutzerklaerung" class="text-xs text-slate-500 hover:text-blue-400 transition-colors">Datenschutz</a><a href="/impressum" class="text-xs text-slate-500 hover:text-blue-400 transition-colors">Impressum</a><a href="/kontakt" class="text-xs text-slate-500 hover:text-blue-400 transition-colors">Kontakt</a></div></div><p class="mt-4 text-xs text-slate-600 text-center leading-relaxed"> Die Informationen auf dieser Website ersetzen keine ärztliche Beratung. Konsultiere vor Beginn eines neuen Trainings- oder Ernährungsprogramms einen Arzt. </p><p class="mt-2 text-xs text-slate-600 text-center"> Digitale Produkte via <a href="https://sendjay.com" target="_blank" rel="noopener" class="text-slate-500 hover:text-blue-400 transition-colors">Sendjay</a></p></div></div></footer></div><span></span><!--]--></div><div id="teleports"></div>
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1<script type="application/json" data-nuxt-data="nuxt-app" data-ssr="true" id="__NUXT_DATA__">[["ShallowReactive",1],{"data":2,"state":5293,"once":5304,"_errors":5305,"serverRendered":360,"path":5307},["ShallowReactive",3],{"published-briefings":4,"content:article-list":643,"content:magazin-feed":5258},[5,53,93,126,160,198,245,282,330,361,402,431,466,491,521,550,583,610],{"id":6,"revision":7,"slug":8,"title":9,"subtitle":10,"author":11,"publishedOn":12,"href":13,"heroImage":14,"heroAlt":9,"previewHtml":15,"authorized":16,"pdfEnabled":16,"attributionId":6,"toc":17,"locked":49},"briefing-vollfett-milchprodukte-ldl","f354b13b3aa89a327f64601763a1ff4e89de469184ef3bd643fbda2f48ac2f5d","vollfett-milchprodukte-ldl","Vollfett-Milchprodukte doch nicht schlecht für dein LDL?","Bei Milch, Joghurt und Käse zeigen direkte Vergleiche keinen klaren Nachteil der Vollfett-Varianten für die Blutfette. Butter ist die Ausnahme.","Johannes Steinhart","2026-10-02","\u002Fbriefings\u002Fvollfett-milchprodukte-ldl","\u002Fapi\u002Fbriefings\u002Fassets\u002Fbriefing-vollfett-milchprodukte-ldl\u002Ff354b13b3aa89a327f64601763a1ff4e89de469184ef3bd643fbda2f48ac2f5d\u002Fassets\u002Fhero.png","\u003Cp>3,5% Milch oder besser 1.5% fettarme Milch? Naturjoghurt mit normalem Fettgehalt oder die magere Variante? Wer auf sein Cholesterin achten möchte, bekommt häufig den Rat, bei Milchprodukten zu den "Low-Fat"-Varianten zu greifen. \u003Cspan class=\"citation\" data-cite=\"canadaguidelines2019\">(Health Canada, 2019)\u003C\u002Fspan> \u003Cspan class=\"citation\" data-cite=\"dga2020\">(USDA & HHS, 2020)\u003C\u002Fspan>.\u003C\u002Fp>\n\u003Cp>Dafür gibt es einen nachvollziehbaren Grund: Milchfett enthält reichlich gesättigte Fettsäuren.\u003C\u002Fp>\n\u003Cp>Doch wie eindeutig lässt sich daraus ableiten, ob diese gesättigten Fette unsere Blutfettwerte negativ beeinflussen?\u003C\u002Fp>\n\u003Cp>In diesem Artikel schauen wir uns an, \u003Cstrong>ob Vollfett-Milchprodukte das LDL tatsächlich ungünstiger beeinflussen als low-fat Varianten\u003C\u002Fstrong> â und warum sich die Antwort je nach Milchprodukt unterscheiden kann.\u003C\u002Fp>\n\u003Ch2 id=\"warum-fettarme-milchprodukte-empfohlen-werden\" data-teaser=\"Woher die Empfehlung kommt und was sie mit dem LDL zu tun hat.\">Warum fettarme Milchprodukte empfohlen werden\u003C\u002Fh2>\n\u003Cp>Ungefähr \u003Cstrong>66% der Fettsäuren im Milchfett sind gesättigt\u003C\u002Fstrong>. Mit einer fettarmen Variante nehmen wir bei gleicher Lebensmittelmenge weniger davon auf.\u003C\u002Fp>\n\u003Cp>\u003Cstrong>Wie viel macht das bei Milch, Naturjoghurt und Quark aus?\u003C\u002Fstrong> Die Grafik vergleicht die Varianten jeweils bei 200 g Lebensmittel:\u003C\u002Fp>\n\u003Cfigure class=\"chart full-width\" data-chart=\"eyJ0eXBlIjoiZ3JvdXBlZC1iYXJzIiwid2lkdGgiOiJmdWxsIiwidGl0bGUiOiJHZXPDpHR0aWd0ZSBGZXR0c8OkdXJlbiBwcm8gMjAwIGciLCJ1bml0IjoiZyIsImNhcHRpb24iOiJVbmdlZsOkaHJlIE1lbmdlbiBpbiBHcmFtbS4gQWxsZSBCYWxrZW4gYmVnaW5uZW4gYmVpIG51bGwgdW5kIHZlcndlbmRlbiBkaWVzZWxiZSBTa2FsYS4iLCJtYXgiOjE0LCJkZWNpbWFscyI6MSwiZ3JvdXBzIjpbeyJsYWJlbCI6Ik1pbGNoIiwicm93cyI6W3sibGFiZWwiOiIzLDUgJSIsInZhbHVlIjo0LjZ9LHsibGFiZWwiOiIxLDUgJSIsInZhbHVlIjoyfV19LHsibGFiZWwiOiJOYXR1cmpvZ2h1cnQiLCJyb3dzIjpbeyJsYWJlbCI6IjMsNSAlIiwidmFsdWUiOjQuNn0seyJsYWJlbCI6IjEsNSAlIiwidmFsdWUiOjJ9LHsibGFiZWwiOiIwLDEgJSIsInZhbHVlIjowLjF9XX0seyJsYWJlbCI6IlF1YXJrIiwicm93cyI6W3sibGFiZWwiOiI0MCAlIiwidmFsdWUiOjEzLjh9LHsibGFiZWwiOiIyMCAlIiwidmFsdWUiOjZ9LHsibGFiZWwiOiJNYWdlcnF1YXJrIiwidmFsdWUiOjAuNH1dfV19\">\u003Cdiv class=\"grouped-bars\">\u003Cp class=\"grouped-bars-title\">Gesättigte Fettsäuren pro 200 g\u003C\u002Fp>\u003Cdiv class=\"grouped-bars-axis\" aria-hidden=\"true\">\u003Cspan>0\u003C\u002Fspan>\u003Cspan>14,0 g\u003C\u002Fspan>\u003C\u002Fdiv>\u003Csection class=\"grouped-bars-group\" aria-label=\"Milch\">\u003Ch4>Milch\u003C\u002Fh4>\u003Cul>\u003Cli class=\"grouped-bars-row\">\u003Cspan class=\"grouped-bars-label\">3,5 %\u003C\u002Fspan>\u003Cspan class=\"grouped-bars-plot\" aria-hidden=\"true\">\u003Cspan style=\"width:32.8571%\">\u003C\u002Fspan>\u003C\u002Fspan>\u003Cspan class=\"grouped-bars-value\">4,6 g\u003C\u002Fspan>\u003C\u002Fli>\u003Cli class=\"grouped-bars-row\">\u003Cspan class=\"grouped-bars-label\">1,5 %\u003C\u002Fspan>\u003Cspan class=\"grouped-bars-plot\" aria-hidden=\"true\">\u003Cspan style=\"width:14.2857%\">\u003C\u002Fspan>\u003C\u002Fspan>\u003Cspan class=\"grouped-bars-value\">2,0 g\u003C\u002Fspan>\u003C\u002Fli>\u003C\u002Ful>\u003C\u002Fsection>\u003Csection class=\"grouped-bars-group\" aria-label=\"Naturjoghurt\">\u003Ch4>Naturjoghurt\u003C\u002Fh4>\u003Cul>\u003Cli class=\"grouped-bars-row\">\u003Cspan class=\"grouped-bars-label\">3,5 %\u003C\u002Fspan>\u003Cspan class=\"grouped-bars-plot\" aria-hidden=\"true\">\u003Cspan style=\"width:32.8571%\">\u003C\u002Fspan>\u003C\u002Fspan>\u003Cspan class=\"grouped-bars-value\">4,6 g\u003C\u002Fspan>\u003C\u002Fli>\u003Cli class=\"grouped-bars-row\">\u003Cspan class=\"grouped-bars-label\">1,5 %\u003C\u002Fspan>\u003Cspan class=\"grouped-bars-plot\" aria-hidden=\"true\">\u003Cspan style=\"width:14.2857%\">\u003C\u002Fspan>\u003C\u002Fspan>\u003Cspan class=\"grouped-bars-value\">2,0 g\u003C\u002Fspan>\u003C\u002Fli>\u003Cli class=\"grouped-bars-row\">\u003Cspan class=\"grouped-bars-label\">0,1 %\u003C\u002Fspan>\u003Cspan class=\"grouped-bars-plot\" aria-hidden=\"true\">\u003Cspan style=\"width:0.7143%\">\u003C\u002Fspan>\u003C\u002Fspan>\u003Cspan class=\"grouped-bars-value\">0,1 g\u003C\u002Fspan>\u003C\u002Fli>\u003C\u002Ful>\u003C\u002Fsection>\u003Csection class=\"grouped-bars-group\" aria-label=\"Quark\">\u003Ch4>Quark\u003C\u002Fh4>\u003Cul>\u003Cli class=\"grouped-bars-row\">\u003Cspan class=\"grouped-bars-label\">40 %\u003C\u002Fspan>\u003Cspan class=\"grouped-bars-plot\" aria-hidden=\"true\">\u003Cspan style=\"width:98.5714%\">\u003C\u002Fspan>\u003C\u002Fspan>\u003Cspan class=\"grouped-bars-value\">13,8 g\u003C\u002Fspan>\u003C\u002Fli>\u003Cli class=\"grouped-bars-row\">\u003Cspan class=\"grouped-bars-label\">20 %\u003C\u002Fspan>\u003Cspan class=\"grouped-bars-plot\" aria-hidden=\"true\">\u003Cspan style=\"width:42.8571%\">\u003C\u002Fspan>\u003C\u002Fspan>\u003Cspan class=\"grouped-bars-value\">6,0 g\u003C\u002Fspan>\u003C\u002Fli>\u003Cli class=\"grouped-bars-row\">\u003Cspan class=\"grouped-bars-label\">Magerquark\u003C\u002Fspan>\u003Cspan class=\"grouped-bars-plot\" aria-hidden=\"true\">\u003Cspan style=\"width:2.8571%\">\u003C\u002Fspan>\u003C\u002Fspan>\u003Cspan class=\"grouped-bars-value\">0,4 g\u003C\u002Fspan>\u003C\u002Fli>\u003C\u002Ful>\u003C\u002Fsection>\u003C\u002Fdiv>\u003Cfigcaption>\u003Cstrong>Abbildung 1\u003C\u002Fstrong> · Ungefähre Mengen in Gramm. Alle Balken beginnen bei null und verwenden dieselbe Skala.\u003C\u002Ffigcaption>\u003C\u002Ffigure>\n\u003Cdetails>\n\u003Csummary>\u003Cstrong>Nährwerte und Berechnung\u003C\u002Fstrong>\u003C\u002Fsummary>\n\u003Ctable class=\"data-table\">\n\u003Cthead>\n\u003Ctr>\n\u003Cth>Lebensmittel\u003C\u002Fth>\n\u003Cth style=\"text-align:right\">Beispielmenge\u003C\u002Fth>\n\u003Cth style=\"text-align:right\">Fett insgesamt\u003C\u002Fth>\n\u003Cth style=\"text-align:right\">Davon gesättigte Fettsäuren\u003C\u002Fth>\n\u003C\u002Ftr>\n\u003C\u002Fthead>\n\u003Ctbody>\n\u003Ctr>\n\u003Ctd>Vollmilch (3,5 %)\u003C\u002Ftd>\n\u003Ctd style=\"text-align:right\">200 g\u003C\u002Ftd>\n\u003Ctd style=\"text-align:right\">7 g\u003C\u002Ftd>\n\u003Ctd style=\"text-align:right\">ca. 4,6 g\u003C\u002Ftd>\n\u003C\u002Ftr>\n\u003Ctr>\n\u003Ctd>Fettarme Milch (1,5 %)\u003C\u002Ftd>\n\u003Ctd style=\"text-align:right\">200 g\u003C\u002Ftd>\n\u003Ctd style=\"text-align:right\">3 g\u003C\u002Ftd>\n\u003Ctd style=\"text-align:right\">ca. 2,0 g\u003C\u002Ftd>\n\u003C\u002Ftr>\n\u003Ctr>\n\u003Ctd>
1Naturjoghurt (3,5 %)\u003C\u002Ftd>\n\u003Ctd style=\"text-align:right\">200 g\u003C\u002Ftd>\n\u003Ctd style=\"text-align:right\">7 g\u003C\u002Ftd>\n\u003Ctd style=\"text-align:right\">ca. 4,6 g\u003C\u002Ftd>\n\u003C\u002Ftr>\n\u003Ctr>\n\u003Ctd>Naturjoghurt (1,5 %)\u003C\u002Ftd>\n\u003Ctd style=\"text-align:right\">200 g\u003C\u002Ftd>\n\u003Ctd style=\"text-align:right\">3 g\u003C\u002Ftd>\n\u003Ctd style=\"text-align:right\">ca. 2,0 g\u003C\u002Ftd>\n\u003C\u002Ftr>\n\u003Ctr>\n\u003Ctd>Naturjoghurt (0,1 %)\u003C\u002Ftd>\n\u003Ctd style=\"text-align:right\">200 g\u003C\u002Ftd>\n\u003Ctd style=\"text-align:right\">0,2 g\u003C\u002Ftd>\n\u003Ctd style=\"text-align:right\">ca. 0,1 g\u003C\u002Ftd>\n\u003C\u002Ftr>\n\u003Ctr>\n\u003Ctd>Sahnequark (40 %)\u003C\u002Ftd>\n\u003Ctd style=\"text-align:right\">200 g\u003C\u002Ftd>\n\u003Ctd style=\"text-align:right\">20 g\u003C\u002Ftd>\n\u003Ctd style=\"text-align:right\">ca. 13,8 g\u003C\u002Ftd>\n\u003C\u002Ftr>\n\u003Ctr>\n\u003Ctd>Speisequark (20 %)\u003C\u002Ftd>\n\u003Ctd style=\"text-align:right\">200 g\u003C\u002Ftd>\n\u003Ctd style=\"text-align:right\">8,6 g\u003C\u002Ftd>\n\u003Ctd style=\"text-align:right\">ca. 6,0 g\u003C\u002Ftd>\n\u003C\u002Ftr>\n\u003Ctr>\n\u003Ctd>Magerquark\u003C\u002Ftd>\n\u003Ctd style=\"text-align:right\">200 g\u003C\u002Ftd>\n\u003Ctd style=\"text-align:right\">0,6 g\u003C\u002Ftd>\n\u003Ctd style=\"text-align:right\">ca. 0,4 g\u003C\u002Ftd>\n\u003C\u002Ftr>\n\u003C\u002Ftbody>\n\u003C\u002Ftable>\n\u003Cp>\u003Cem>Orientierungswerte: Bei Milch und Naturjoghurt sind die gesättigten Fettsäuren mit einem Anteil von 66 % am Fett berechnet und gerundet. Die Quarkwerte stammen aus den Nährwertangaben für \u003Ca href=\"https:\u002F\u002Fwww.milram.de\u002Fprodukte\u002Fquark-sahne-schmand-co\u002Fsahnequark-40-prozent-fett\u002F\">Milram Sahnequark 40 %\u003C\u002Fa>, \u003Ca href=\"https:\u002F\u002Fwww.milram.de\u002Fprodukte\u002Fquark-sahne-schmand-co\u002Fspeisequark-20-prozent-fett\u002F\">Milram Speisequark 20 %\u003C\u002Fa> und \u003Ca href=\"https:\u002F\u002Fwww.milram.de\u002Fprodukte\u002Fquark-sahne-schmand-co\u002Fmagerquark\u002F\">Milram Magerquark\u003C\u002Fa>. Je nach Produkt können die Werte abweichen. Die 200 g dienen dem Vergleich und sind keine Verzehrempfehlung.\u003C\u002Fem>\u003C\u002Fp>\n\u003C\u002Fdetails>\n\u003Cp>Gesättigte Fettsäuren können das LDL-Cholesterin erhöhen, insbesondere im Vergleich zu mehrfach ungesättigten Fettsäuren. Darauf stützt sich ein wesentlicher Teil der Empfehlung, fettarme Milchprodukte zu bevorzugen \u003Cspan class=\"citation\" data-cite=\"lamarche2025\">(Lamarche et al., 2025)\u003C\u002Fspan>.\u003C\u002Fp>\n\u003Cp>LDL sind Partikel, die Cholesterin im Blut transportieren. Sie können in die Arterienwand (= BlutgefäÃe) gelangen und dort die Entstehung von Ablagerungen vorantreiben. Je mehr dieser Partikel über längere Zeit im Blut zirkulieren, desto gröÃer ist das Risiko für atherosklerotische Herz-Kreislauf-Erkrankungen. Deshalb interessieren uns bei Ernährungsstudien besonders die Veränderungen des LDL \u003Cspan class=\"citation\" data-cite=\"boren2020\">(Borén et al., 2020)\u003C\u002Fspan>.\u003C\u002Fp>\n\u003Cp>Die Ãberlegung hinter der Empfehlung lautet also: \u003Cstrong>Weniger Milchfett soll die Zufuhr gesättigter Fettsäuren senken und dadurch günstigere LDL-Werte ermöglichen.\u003C\u002Fstrong>\u003C\u002Fp>\n\u003Cdetails>\n\u003Csummary>\u003Cstrong>Wie viel gesättigtes Fett steckt in verschiedenen Fettquellen?\u003C\u002Fstrong>\u003C\u002Fsummary>\n\u003Cfigure class=\"chart full-width\" data-chart=\"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\">\u003Cdiv class=\"grouped-bars stacked-percent\">\u003Cp class=\"grouped-bars-title\">Wie viel des Fettes ist gesättigt?\u003C\u002Fp>\n\u003Cp class=\"stacked-percent-subtitle\">Anteil am gesamten Fett, nicht am ganzen Lebensmittel\u003C\u002Fp>\n\u003Cdiv class=\"stacked-percent-legend\">\u003Cspan>\u003Ci class=\"stacked-percent-part\" aria-hidden=\"true\">\u003C\u002Fi>Gesättigt\u003C\u002Fspan>\u003Cspan>\u003Ci class=\"stacked-percent-range\" aria-hidden=\"true\">\u003C\u002Fi>Spannweite\u003C\u002Fspan>\u003Cspan>\u003Ci class=\"stacked-percent-remainder\" aria-hidden=\"true\">\u003C\u002Fi>Ãbriger Fettanteil\u003C\u002Fspan>\u003C\u002Fdiv>\n\u003Cdiv class=\"grouped-bars-axis\" aria-hidden=\"true\">\u003Cspan>0\u003C\u002Fspan>\u003Cspan>50\u003C\u002Fspan>\u003Cspan>100 %\u003C\u002Fspan>\u003C\u002Fdiv>\n\u003Csection class=\"grouped-bars-group\" aria-label=\"Gesättigt\">\u003Ch4>Gesättigt\u003C\u002Fh4>\u003Cul>\u003Cli class=\"grouped-bars-row\">\n\u003Cspan class=\"grouped-bars-label\">Kokosöl\u003C\u002Fspan>\n\u003Cspan class=\"stacked-percent-plot\" aria-hidden=\"true\">\u003Cspan class=\"stacked-percent-part\" style=\"width:90%\">\u003C\u002Fspan>\u003Cspan class=\"stacked-percent-range\" style=\"width:0%\">\u003C\u002Fspan>\u003Cspan class=\"stacked-percent-remainder\" style=\"width:10%\">\u003C\u002Fspan>\u003C\u002Fspan>\n\u003Cspan class=\"grouped-bars-value\">90 %\u003C\u002Fspan>\u003C\u002Fli>\u003Cli class=\"grouped-bars-row is-emphasized\">\n\u003Cspan class=\"grouped-bars-label\">Milchfett\u003C\u002Fspan>\n\u003Cspan class=\"stacked-percent-plot\" aria-hidden=\"true\">\u003Cspan class=\"stacked-percent-part\" style=\"width:65%\">\u003C\u002Fspan>\u003Cspan class=\"stacked-percent-range\" style=\"width:5%\">\u003C\u002Fspan>\u003Cspan class=\"stacked-percent-remainder\" style=\"width:30%\">\u003C\u002Fspan>\u003C\u002Fspan>\n\u003Cspan class=\"grouped-bars-value\">65â70 %\u003C\u002Fspan>\u003C\u002Fli>\u003Cli class=\"grouped-bars-row\">\n\u003Cspan class=\"grouped-bars-label\">Palmöl\u003C\u002Fspan>\n\u003Cspan class=\"stacked-percent-plot\" aria-hidden=\"true\">\u003Cspan class=\"stacked-percent-part\" style=\"width:50%\">\u003C\u002Fspan>\u003Cspan class=\"stacked-percent-range\" style=\"width:0%\">\u003C\u002Fspan>\u003Cspan class=\"stacked-percent-remainder\" style=\"width:50%\">\u003C\u002Fspan>\u003C\u002Fspan>\n\u003Cspan class=\"grouped-bars-value\">50 %\u003C\u002Fspan>\u003C\u002Fli>\u003Cli class=\"grouped-bars-row\">\n\u003Cspan class=\"grouped-bars-label\">Rinderfett \u003Csmall>Rindertalg\u003C\u002Fsmall>\u003C\u002Fspan>\n\u003Cspan class=\"stacked-percent-plot\" aria-hidden=\"true\">\u003Cspan class=\"stacked-percent-part\" style=\"width:45%\">\u003C\u002Fspan>\u003Cspan class=\"stacked-percent-range\" style=\"width:5%\">\u003C\u002Fspan>\u003Cspan class=\"stacked-percent-remainder\" style=\"width:50%\">\u003C\u002Fspan>\u003C\u002Fspan>\n\u003Cspan class=\"grouped-bars-value\">45â50 %\u003C\u002Fspan>\u003C\u002Fli>\u003Cli class=\"grouped-bars-row\">\n\u003Cspan class=\"grouped-bars-label\">Schweinefett \u003Csmall>Schmalz\u003C\u002Fsmall>\u003C\u002Fspan>\n\u003Cspan class=\"stacked-percent-plot\" aria-hidden=\"true\">\u003Cspan class=\"stacked-percent-part\" style=\"width:40%\">\u003C\u002Fspan>\u003Cspan class=\"stacked-percent-range\" style=\"width:0%\">\u003C\u002Fspan>\u003Cspan class=\"stacked-percent-remainder\" style=\"width:60%\">\u003C\u002Fspan>\u003C\u002Fspan>\n\u003Cspan class=\"grouped-bars-value\">40 %\u003C\u002Fspan>\u003C\u002Fli>\u003Cli class=\"grouped-bars-row\">\n\u003Cspan class=\"grouped-bars-label\">Sardinenfett\u003C\u002Fspan>\n\u003Cspan class=\"stacked-percent-plot\" aria-hidden=\"true\">\u003Cspan class=\"stacked-percent-part\" style=\"width:30%\">\u003C\u002Fspan>\u003Cspan class=\"stacked-percent-range\" style=\"width:5%\">\u003C\u002Fspan>\u003Cspan class=\"stacked-percent-remainder\" style=\"width:65%\">\u003C\u002Fspan>\u003C\u002Fspan>\n\u003Cspan class=\"grouped-bars-value\">30â35 %\u003C\u002Fspan>\u003C\u002Fli>\u003Cli class=\"grouped-bars-row\">\n\u003Cspan class=\"grouped-bars-label\">Hühnerfett\u003C\u002Fspan>\n\u003Cspan class=\"stacked-percent-plot\" aria-hidden=\"true\">\u003Cspan class=\"stacked-percent-part\" style=\"width:30%\">\u003C\u002Fspan>\u003Cspan class=\"stacked-percent-range\" style=\"width:0%\">\u003C\u002Fspan>\u003Cspan class=\"stacked-percent-remainder\" style=\"width:70%\">\u003C\u002Fspan>\u003C\u002Fspan>\n\u003Cspan class=\"grouped-bars-value\">30 %\u003C\u002Fspan>\u003C\u002Fli>\u003Cli class=\"grouped-bars-row\">\n\u003Cspan class=\"grouped-bars-label\">Heringsfett\u003C\u002Fspan>\n\u003Cspan class=\"stacked-percent-plot\" aria-hidden=\"true\">\u003Cspan class=\"stacked-percent-part\" style=\"width:20%\">\u003C\u002Fspan>\u003Cspan class=\"stacked-percent-range\" style=\"width:5%\">\u003C\u002Fspan>\u003Cspan class=\"stacked-percent-remainder\" style=\"width:75%\">\u003C\u002Fspan>\u003C\u002Fspan>\n\u003Cspan class=\"grouped-bars-value\">20â25 %\u003C\u002Fspan>\u003C\u002Fli>\u003Cli class=\"grouped-bars-row\">\n\u003Cspan class=\"grouped-bars-label\">Lachsfett \u003Csmall>Atlantischer Zuchtlachs\u003C\u002Fsmall>\u003C\u002Fspan>\n\u003Cspan class=\"stacked-percent-plot\" aria-hidden=\"true\">\u003Cspan class=\"stacked-percent-part\" style=\"width:15%\">\u003C\u002Fspan>\u003Cspan class=\"stacked-percent-range\" style=\"width:0%\">\u003C\u002Fspan>\u003Cspan class=\"stacked-percent-remainder\" style=\"width:85%\">\u003C\u002Fspan>\u003C\u002Fspan>\n\u003Cspan class=\"grouped-bars-value\">15 %\u003C\u002Fspan>\u003C\u002Fli>\u003Cli class=\"grouped-bars-row\">\n\u003Cspan class=\"grouped-bars-label\">Olivenöl\u003C\u002Fspan>\n\u003Cspan class=\"stacked-percent-plot\" aria-hidden=\"true\">\u003Cspan class=\"stacked-percent-part\" style=\"width:15%\">\u003C\u002Fspan>\u003Cspan class=\"stacked-percent-range\" style=\"width:0%\">\u003C\u002Fspan>\u003Cspan class=\"stacked-percent-remainder\" style=\"width:85%\">\u003C\u002Fspan>\u003C\u002Fspan>\n\u003Cspan class=\"grouped-bars-value\">15 %\u003C\u002Fspan>\u003C\u002Fli>\u003Cli class=\"grouped-bars-row\">\n\u003Cspan class=\"grouped-bars-label\">Sonnenblumenöl\u003C\u002Fspan>\n\u003Cspan class=\"stacked-percent-plot\" aria-hidden=\"true\">\u003Cspan class=\"stacked-percent-part\" style=\"width:10%\">\u003C\u002Fspan>\u003Cspan class=\"stacked-percent-range\" style=\"width:0%\">\u003C\u002Fspan>\u003Cspan class=\"stacked-percent-remainder\" style=\"width:90%\">\u003C\u002Fspan>\u003C\u002Fspan>\n\u003Cspan class=\"grouped-bars-value\">10 %\u003C\u002Fspan>\u003C\u002Fli>\u003Cli class=\"grouped-bars-row\">\n\u003Cspan class=\"grouped-bars-label\">Rapsöl\u003C\u002Fspan>\n\u003Cspan class=\"stacked-percent-plot\" aria-hidden=\"true\">\u003Cspan class=\"stacked-percent-part\" style=\"width:7%\">\u003C\u002Fspan>\u003Cspan class=\"stacked-percent-range\" style=\"width:0%\">\u003C\u002Fspan>\u003Cspan class=\"stacked-percent-remainder\" style=\"width:93%\">\u003C\u002Fspan>\u003C\u002Fspan>\n\u003Cspan class=\"grouped-bars-value\">7 %\u003C\u002Fspan>\u003C\u002Fli>\u003C\u002Ful>\u003C\u002Fsection>\u003C\u002Fdiv>\u003Cfigcaption>\u003Cstrong>Abbildung 2\u003C\u002Fstrong> · Das hellere Balkenende zeigt die angegebene Spannweite. Der Anteil gesättigter Fettsäuren allein zeigt nicht, wie ein Lebensmittel das LDL beeinflusst.\u003C\u002Ffigcaption>\u003C\u002Ffigure>\n\u003Cp>Die Angaben beziehen sich auf den Fettanteil, nicht auf das gesamte Lebensmittel. Milch mit 3,5 % Fett besteht also keineswegs zu zwei Dritteln aus gesättigten Fettsäuren. Die Zusammensetzung schwankt unter anderem mit der Fütterung; bei Fisch kommt es auch auf die Art an.\u003C\u002Fp>\n\u003Cp>\u003Cem>Gerundete Orientierungswerte aus einer \u003Ca href=\"https:\u002F\u002Fjournals.plos.org\u002Fplosone\u002Farticle?id=10.1371\u002Fjournal.pone.0082429\">Milchfettanalyse\u003C\u002Fa>, der \u003Ca href=\"https:\u002F\u002Fnutritionsource.hsph.harvard.edu\u002Fwhat-should-you-eat\u002Ffats-and-cholesterol\u002Ftypes-of-fat\u002F\">Fetttabelle der Harvard School of Public Health\u003C\u002Fa> und FAO-Daten zu \u003Ca href=\"https:\u002F\u002Fwww.fao.org\u002F4\u002Ft0562e\u002Ft0562e05.htm\">Fleischfetten\u003C\u002Fa> sowie \u003Ca href=\"https:\u002F\u002Fwww.fao.org\u002F4\u002Fab468e\u002Fab468e05.htm\">tierischen Fetten und Ãlen\u003C\u002Fa>, Tabelle 27. Die Werte für Hering und Sardine stammen aus den Ãlen dieser Arten. Der Lachswert ist aus der \u003Ca href=\"https:\u002F\u002Fwww.matvaretabellen.no\u002Fen\u002Fsalmon-farmed-raw\u002F\">norwegischen Lebensmitteltabelle\u003C\u002Fa> berechnet: 2,3 g gesättigte Fettsäuren bei 15,9 g Gesamtfett entsprechen rund 15 %.\u003C\u002Fem>\u003C\u002Fp>
1\n\u003C\u002Fdetails>\n\u003Cp>Aber was zeigen Studien, in denen Menschen tatsächlich Milch, Joghurt und Käse essen? In den letzten Jahren ist viel Kritik an den Empfehlungen aufgekommen, gesättigte Fette unbedingt zu senken. Am besten ist es in solchen Situationen Studien anzuschauen, die die Effekte genau messen und sich nicht auf theoretische Herleitungen über einen Mechanismus veralssen.\u003C\u002Fp>\n\u003Cp>Wir beginnen mit einer neuen Studie aus Kanada. Gerald Harvey Anderson und sein Forschungsteam haben sie am 22. Januar 2026 online im \u003Cem>Journal of Nutrition\u003C\u002Fem> veröffentlicht \u003Cspan class=\"citation\" data-cite=\"anderson2026\">(Anderson et al., 2026)\u003C\u002Fspan>. Was passiert, wenn Menschen ihre Ernährung umstellen und dabei täglich drei Portionen Milchprodukte essen?\u003C\u002Fp>\n\u003Cfigure>\u003Cimg src=\"\u002Fapi\u002Fbriefings\u002Fassets\u002Fbriefing-vollfett-milchprodukte-ldl\u002Ff354b13b3aa89a327f64601763a1ff4e89de469184ef3bd643fbda2f48ac2f5d\u002Fassets\u002Fanderson2026-journal-of-nutrition.png\" alt=\"Die Studie von Anderson und Kollegen im Journal of Nutrition (2026)\">\u003Cfigcaption>Die Studie von Anderson und Kollegen im Journal of Nutrition (2026)\u003C\u002Ffigcaption>\u003C\u002Ffigure>\n\u003Ch2 id=\"die-studie-was-passiert-bei-drei-portionen-milchprodukten-am-tag\" data-teaser=\"74 Erwachsene, drei Gruppen, zwölf Wochen: Was mit LDL und Gewicht geschah.\">Die Studie: Was passiert bei drei Portionen Milchprodukten am Tag?\u003C\u002Fh2>\n\u003Cp>In einer kanadischen Studie untersuchten Anderson und Kollegen, wie sich drei tägliche Portionen Milchprodukte über zwölf Wochen auf Körpergewicht und Blutfette auswirken. 74 Erwachsene schlossen die Studie ab. Sie waren im Durchschnitt 37 Jahre alt, hatten einen BMI von 29 und keine diagnostizierten Erkrankungen. Alle erhielten eine Ernährungsberatung nach den kanadischen Empfehlungen und wurden per Zufall einer von drei Gruppen zugeteilt \u003Cspan class=\"citation\" data-cite=\"anderson2026\">(Anderson et al., 2026)\u003C\u002Fspan>:\u003C\u002Fp>\n\u003Cp>\u003Cstrong>Die drei Gruppen: Vorgaben pro Tag\u003C\u002Fstrong>\u003C\u002Fp>\n\u003Cdiv class=\"study-groups\" role=\"group\" aria-label=\"Vorgaben der Studie\">\n\u003Cdiv class=\"study-group\">\u003Cp class=\"study-group-id\">Gruppe 1\u003C\u002Fp>\n\u003Cp>\u003Cstrong>Maximal 1à fettarmes Milchprodukt\u003C\u002Fstrong>\u003C\u002Fp>\n\u003Cp>+\u003C\u002Fp>\n\u003Cp>\u003Cstrong>500 kcal Kaloriendefizit\u003C\u002Fstrong>\u003C\u002Fp>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"study-group\">\u003Cp class=\"study-group-id\">Gruppe 2\u003C\u002Fp>\n\u003Cp>\u003Cstrong>3à Milchprodukte\u003C\u002Fstrong>\nMilch, Joghurt und Käse.\u003C\u002Fp>\n\u003Cp>+\u003C\u002Fp>\n\u003Cp>\u003Cstrong>500 kcal ersetzen\u003C\u002Fstrong>\nInsgesamt gleich viele Kalorien.\u003C\u002Fp>\n\u003C\u002Fdiv>\n\u003Cdiv class=\"study-group\">\u003Cp class=\"study-group-id\">Gruppe 3\u003C\u002Fp>\n\u003Cp>\u003Cstrong>3à Milchprodukte\u003C\u002Fstrong>\nMilch, Joghurt und Käse.\u003C\u002Fp>\n\u003Cp>+\u003C\u002Fp>\n\u003Cp>\u003Cstrong>Essen nach Belieben\u003C\u002Fstrong>\nKeine Kalorienvorgabe.\u003C\u002Fp>\n\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cp>Die kanadische Studie war industriefinanziert; keiner der Forscher hat einen Interessenkonflikt angegeben \u003Cspan class=\"citation\" data-cite=\"anderson2026\">(Anderson et al., 2026)\u003C\u002Fspan>.\u003C\u002Fp>\n\u003Cp>\u003Cstrong>Was die Teilnehmer genau gegessen haben\u003C\u002Fstrong>\u003C\u002Fp>\n\u003Cp>Die drei Portionen in \u003Cstrong>G2 (im Austausch)\u003C\u002Fstrong> und \u003Cstrong>G3 (ohne Kalorienvorgabe)\u003C\u002Fstrong> bestanden aus 250 ml Milch zum Frühstück, 100 g griechischem Joghurt zum Mittagessen und 42 g Käsesticks zum Abendessen. Die Milch hatte 3,25 % Fett, der Käse 31 %. Der griechische Joghurt war mit 3 % Fett, später 2 %, eine fettreduzierte Variante; das Etikett âVollfett" trifft auf ihn nur bedingt zu. \u003Cspan class=\"citation\" data-cite=\"anderson2026\">(Anderson et al., 2026)\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cstrong>Was kam dabei heraus?\u003C\u002Fstrong>\u003C\u002Fp>\n",false,[18,23,28,33,37,41,45],{"id":19,"title":20,"teaser":21,"access":22},"warum-fettarme-milchprodukte-empfohlen-werden","Warum fettarme Milchprodukte empfohlen werden","Woher die Empfehlung kommt und was sie mit dem LDL zu tun hat.","free",{"id":24,"title":25,"teaser":26,"access":27},"die-studie-was-passiert-bei-drei-portionen-milchprodukten-am-tag","Die Studie: Was passiert bei drei Portionen Milchprodukten am Tag?","74 Erwachsene, drei Gruppen, zwölf Wochen: Was mit LDL und Gewicht geschah.","partial",{"id":29,"title":30,"teaser":31,"access":32},"gleiche-menge-anderer-fettgehalt-was-passiert-mit-dem-ldl","Gleiche Menge, anderer Fettgehalt: Was passiert mit dem LDL?","Vier Studien testen Vollfett direkt gegen fettarm.","locked",{"id":34,"title":35,"teaser":36,"access":32},"macht-die-art-des-milchprodukts-einen-unterschied","Macht die Art des Milchprodukts einen Unterschied?","Warum Butter bei gleicher Fettmenge schlechter abschneidet.",{"id":38,"title":39,"teaser":40,"access":32},"warum-butter-anders-wirken-kann-verarbeitung-membran-calcium","Warum Butter anders wirken kann: Verarbeitung, Membran, Calcium","Was mit 10 g Milchfett aus Butter, Käse und Milch mitkommt.",{"id":42,"title":43,"teaser":44,"access":32},"was-bedeutet-das-fuer-ldl-und-herzgesundheit","Was bedeutet das für LDL und Herzgesundheit?","Was Langzeitdaten zu Herzinfarkt und Schlaganfall zeigen â und was nicht.",{"id":46,"title":47,"teaser":48,"access":32},"fazit-was-heisst-das-fuer-deinen-alltag","Fazit: Was heiÃt das für deinen Alltag?","Meine Empfehlung zu Vollfett, fettarm, Butter und Quark.",{"remainingWords":50,"tableCount":51,"hasJohannesBox":16,"headingCount":52},1978,4,7,{"id":54,"revision":55,"slug":56,"title":57,"subtitle":58,"author":11,"publishedOn":59,"href":60,"heroImage":61,"heroAlt":57,"previewHtml":62,"authorized":16,"pdfEnabled":16,"attributionId":63,"toc":64,"locked":89},"briefing-4-zu-3-intervallfasten","3fba75ec8a0b7bbdb06369bb3f16d2bc0b6bb00578e9758716e93ae148f7fcd1","4-zu-3-intervallfasten","4:3-Fasten: besser als eine tägliche Diät?","Drei Fastentage, vier normale Tage: Eine 12-
1Monats-Studie findet einen kleinen Vorteil. Entscheidend ist aber nicht ein besonderer Fastenstoffwechsel.","2026-08-25","\u002Fbriefings\u002F4-zu-3-intervallfasten","\u002Fapi\u002Fbriefings\u002Fassets\u002Fbriefing-4-zu-3-intervallfasten\u002F3fba75ec8a0b7bbdb06369bb3f16d2bc0b6bb00578e9758716e93ae148f7fcd1\u002Fassets\u002Fhero.png","\u003Cp class=\"deck\">Drei Tage pro Woche sehr wenig essen, an den übrigen vier Tagen keine Kalorien zählen: Eine neue Langzeitstudie vergleicht diesen 4:3-Rhythmus mit klassischer täglicher Kalorienreduktion. Der Unterschied nach zwölf Monaten betrug im Mittel knapp drei Kilogramm zugunsten von 4:3.\u003C\u002Fp>\n\u003Cp>Das klingt zunächst wie ein klarer Sieg für Intervallfasten. Die wichtigere Frage lautet aber: \u003Cstrong>Warum\u003C\u002Fstrong> war die 4:3-Gruppe erfolgreicher? Weil längere Esspausen einen besonderen Stoffwechselvorteil erzeugen? Oder weil dieser Wochenrhythmus manchen Menschen schlicht dabei hilft, insgesamt weniger zu essen?\u003C\u002Fp>\n\u003Cp>Die Studie beantwortet das erstaunlich nüchtern: \u003Cstrong>4:3 kann eine gute Diätstruktur sein.\u003C\u002Fstrong>\u003C\u002Fp>\n\u003Cp>Ein biologischer Trick, der bei gleicher tatsächlicher Energieaufnahme automatisch mehr Fett verschwinden lässt, ist es nach diesen Daten nicht.\u003C\u002Fp>\n\u003Ch2 id=\"4-3-ist-ein-wochenrhythmus-kein-taegliches-essfenster\" data-teaser=\"Drei Tage minus 80 Prozent, vier Tage frei: das Protokoll und wer teilnahm.\">4:3 ist ein Wochenrhythmus, kein tägliches Essfenster\u003C\u002Fh2>\n\u003Cp>Beim bekannten 16:8-Fasten wird jeden Tag nur innerhalb eines bestimmten Zeitfensters gegessen. Das untersuchte 4:3-Modell funktioniert anders.\u003C\u002Fp>\n\u003Cp>Die Vorgabe für die 4:3-Gruppe: an \u003Cstrong>drei nicht aufeinanderfolgenden Tagen pro Woche\u003C\u002Fstrong> die Energiezufuhr um 80 Prozent reduzieren. Wer normalerweise 2.500 kcal zur Gewichtserhaltung benötigt, hätte an einem solchen Tag also ungefähr 500 kcal zur Verfügung.\u003C\u002Fp>\n\u003Cp>An den anderen vier Tagen gab es keine feste Kalorienobergrenze \u003Cspan class=\"citation\" data-cite=\"catenacci2025\">(Catenacci et al., 2025)\u003C\u002Fspan>.\u003C\u002Fp>\n\u003Cp>Die Vergleichsgruppe sparte dagegen jeden Tag. Ihre Vorgabe lag bei \u003Cstrong>34 Prozent unter dem geschätzten Energiebedarf\u003C\u002Fstrong>.\u003C\u002Fp>\n\u003Cp>Beide Pläne sollten über eine volle Woche rechnerisch ungefähr dasselbe Defizit erzeugen. Der Unterschied war die Verteilung: drei harte Einschnitte gegenüber sieben moderateren.\u003C\u002Fp>\n\u003Cp>Das war keine typische App-Diät, die Menschen nach einer kurzen Einführung allein durchführen. \u003Cstrong>Beide Gruppen erhielten ein intensives, verhaltensorientiertes Abnehmprogramm.\u003C\u002Fstrong>\u003C\u002Fp>\n\u003Cp>Dazu gehörten Gruppentermine und die Empfehlung, die moderate körperliche Aktivität auf bis zu 300 Minuten pro Woche zu steigern.\u003C\u002Fp>\n\u003Cp>Untersucht wurden 165 Erwachsene zwischen 18 und 60 Jahren mit einem BMI von 27 bis 46. 125 Personen beendeten die zwölf Monate.\u003C\u002Fp>\n\u003Cp>Das ist eine Gruppe mit deutlichem Ãbergewicht bis starker Adipositas â nicht der bereits schlanke Trainierende, der die letzten Kilo für die Definition sucht. Für den ist die Ãbertragbarkeit offen.\u003C\u002Fp>\n\u003Cp>Damit beantwortet die Studie eine recht konkrete Frage: Welcher von zwei Kalorienrhythmen funktioniert in einem gut betreuten Programm besser? Sie testet nicht, ob drei Fastentage ohne Beratung im Alltag automatisch überlegen sind.\u003C\u002Fp>\n\u003Ch2 id=\"der-vorteil-betrug-knapp-drei-kilogramm\" data-teaser=\"Wie unsicher die Zahl ist und was sie über Fett- und Magermasse sagt.\">Der Vorteil betrug knapp drei Kilogramm\u003C\u002Fh2>\n\u003Cp>Nach zwölf Monaten hatte die 4:3-Gruppe im Mittel mehr Gewicht verloren. Der Unterschied zur täglichen Restriktion betrug \u003Cstrong>2,89 kg\u003C\u002Fstrong> \u003Cspan class=\"citation\" data-cite=\"catenacci2025\">(Catenacci et al., 2025)\u003C\u002Fspan>. Das ist groà genug, um für manche Menschen relevant zu sein, aber weit entfernt von den dramatischen Versprechen, mit denen Fasten oft beworben wird.\u003C\u002Fp>\n\u003Cp>Ebenso wichtig ist die Unsicherheit hinter dieser Zahl. Das 95-Prozent-Konfidenzintervall reichte von 0,14 bis 5,65 kg.\u003C\u002Fp>\n\u003Cp>Vereinfacht gesagt: Die Daten passen sowohl zu einem kaum merklichen Vorsprung als auch zu einem deutlich gröÃeren Vorteil. Der statistische Test lag mit p = 0,040 nur knapp unter der üblichen Schwelle von 0,05.\u003C\u002Fp>\n\u003Cp>\u003Cstrong>âSignifikant besserâ bedeutet hier nicht âzweifelsfrei und für jeden drei Kilogramm besserâ.\u003C\u002Fstrong>\u003C\u002Fp>\n\u003Cp>Auch die Körperzusammensetzung verdient einen genauen Blick. Die Fettmasse sank mit 4:3 stärker: ungefähr 6,0 statt 3,9 kg. Gleichzeitig sank aber auch die gemessene Magermasse stärker: ungefähr 1,8 statt 0,6 kg.\u003C\u002Fp>\n\u003Cp>Das ist kein Beleg dafür, dass 4:3 zwangsläufig Muskeln kostet. Magermasse umfasst neben Muskelgewebe auch Wasser und andere fettfreie Bestandteile, und diese Werte waren sekundäre Endpunkte.\u003C\u002Fp>\n\u003Cp>Die Zahlen verhindern aber eine zu einfache Erfolgsgeschichte: \u003Cstrong>Der zusätzliche Gewichtsverlust bestand nicht ausschlieÃlich aus zusätzlichem Fettverlust.\u003C\u002Fstrong>\u003C\u002Fp>\n\u003Cp>Zwischenstand: \u003Cstrong>4:3 erzielte in dieser Studie einen kleinen durchschnittlichen Vorteil beim Körpergewicht.\u003C\u002Fstrong> Wie groà dein persönlicher Vorteil wäre, lässt sich daraus nicht vorhers
1agen.\u003C\u002Fp>\n","2026-08\u002F4-zu-3-intervallfasten",[65,69,73,77,81,85],{"id":66,"title":67,"teaser":68,"access":22},"4-3-ist-ein-wochenrhythmus-kein-taegliches-essfenster","4:3 ist ein Wochenrhythmus, kein tägliches Essfenster","Drei Tage minus 80 Prozent, vier Tage frei: das Protokoll und wer teilnahm.",{"id":70,"title":71,"teaser":72,"access":22},"der-vorteil-betrug-knapp-drei-kilogramm","Der Vorteil betrug knapp drei Kilogramm","Wie unsicher die Zahl ist und was sie über Fett- und Magermasse sagt.",{"id":74,"title":75,"teaser":76,"access":32},"die-daten-zeigen-keinen-besonderen-fastenstoffwechsel","Die Daten zeigen keinen besonderen Fastenstoffwechsel","Woher der Vorsprung der 4:3-Gruppe wahrscheinlich kam.",{"id":78,"title":79,"teaser":80,"access":32},"waehle-den-rhythmus-den-du-ohne-gegenreaktion-halten-kannst","Wähle den Rhythmus, den du ohne Gegenreaktion halten kannst","Vier Fragen für deine Wahl und wann du 4:3 nicht allein probieren solltest.",{"id":82,"title":83,"teaser":84,"access":32},"ein-zwei-wochen-test-zeigt-ob-4-3-zu-dir-passt","Ein Zwei-Wochen-Test zeigt, ob 4:3 zu dir passt","Fünf Schritte und vier Signale, nach denen du am Ende entscheidest.",{"id":86,"title":87,"teaser":88,"access":32},"fazit-zwei-brauchbare-werkzeuge-kein-stoffwechselzauber","Fazit: Zwei brauchbare Werkzeuge, kein Stoffwechselzauber","Was die Studie für deine Wahl der Diätstruktur bedeutet.",{"remainingWords":90,"tableCount":91,"hasJohannesBox":16,"headingCount":92},870,0,6,{"id":94,"revision":95,"slug":96,"title":97,"subtitle":98,"author":11,"publishedOn":99,"origin":100,"href":102,"heroImage":103,"heroAlt":97,"previewHtml":104,"authorized":16,"pdfEnabled":16,"attributionId":105,"toc":106,"locked":123},"briefing-diaetpausen-vs-durchgehende-diaet","e71bc41d76c0bf813c629f094f0fcaaff3880d577214f07b9e7f82792b148acc","diaetpausen-vs-durchgehende-diaet","Diätpausen \u002F Refeeds: Mehr essen, gleich viel abnehmen?","","2026-07",{"issue":99,"number":51,"order":101},3,"\u002Fbriefings\u002Fdiaetpausen-vs-durchgehende-diaet","\u002Fapi\u002Fbriefings\u002Fassets\u002Fbriefing-diaetpausen-vs-durchgehende-diaet\u002Fe71bc41d76c0bf813c629f094f0fcaaff3880d577214f07b9e7f82792b148acc\u002Fassets\u002Fhero.jpg","\u003Cp class=\"deck\">In einer randomisierten Studie unterbrachen Frauen mit Adipositas ihre Diät über 12 Wochen mit geplanten Pausen und Refeeds und aÃen dabei im Schnitt rund 124 kcal am Tag mehr als die durchgehend diätende Vergleichsgruppe. Verloren haben am Ende trotzdem beide Gruppen gleich viel Fett.\u003C\u002Fp>\n\u003Cp>Diätpausen und Carb-Refeeds wecken groÃe Hoffnungen: mehr Fettverlust, geringeres Absinken des Grundumsatzes, besseres Training und weniger Muskelverlust. Dazu eine Diät, die sich psychologisch leichter durchhalten lässt.\u003C\u002Fp>\n\u003Cp>Die Idee dahinter: Wer zwischendurch für einen Tag oder eine ganze Woche auf Erhaltungskalorien hochfährt, bremst vielleicht die typische Stoffwechsel-Anpassung einer Diät und hat zwischenzeitlich wieder mehr Energie für Training und Muskelerhalt zur Verfügung.\u003C\u002Fp>\n\u003Cp>Johnson und Kollegen haben sich in einer randomisierten Studie über 12 Wochen angeschaut, was bezüglich Fettabnahme und Muskelabbau geschieht.\u003C\u002Fp>\n\u003Ch2 id=\"was-verglichen-wurde-und-wo-die-gruppen-auseinanderlaufen\">Was verglichen wurde und wo die Gruppen auseinanderlaufen\u003C\u002Fh2>\n\u003Cp>Johnson randomisierte 30 Frauen mit Adipositas (18 bis 65 Jahre, BMI zwischen 30 und 45) über 12 Wochen auf zwei Diätformen. Die eine Gruppe fuhr eine durchgehende Kalorienrestriktion (CCR): an jedem Tag ein Defizit von 25 Prozent unter den Erhaltungskalorien. Die andere machte Diätpausen und Refeeds (DRF) in folgendem Rhythmus: sechs Restriktionstage, dann ein Erhaltungstag, dazu zwei geplante Pausenwochen. Ãber die 84 Tage war diese Gruppe an 60 Tagen im Defizit und an 24 Tagen auf Erhaltung \u003Cspan class=\"citation\" data-cite=\"johnson2026\">(Johnson et al., 2026)\u003C\u002Fspan>.\u003C\u002Fp>\n\u003Cp>Identisch waren in beiden Gruppen das vorgeschriebene 25-Prozent-Defizit an den Diättagen und das Protein bei rund 1,2 g pro Kilogramm Körpergewicht. Krafttraining haben die Probandinne
1n nicht gemacht. Gemessen wurde die Körperzusammensetzung per BOD POD, einer Luftverdrängungsmessung. Tabelle 1 stellt beide Protokolle gegenüber:\u003C\u002Fp>\n\u003Ctable class=\"data-table\">\n\u003Ccaption>Studienprotokoll: durchgehende Kalorienrestriktion (CCR) im Vergleich zu Diätpausen und Refeeds (DRF), nach Johnson et al. 2026.\u003C\u002Fcaption>\n\u003Cthead>\n\u003Ctr>\u003Cth>\u003C\u002Fth>\u003Cth>Durchgehende Diät (CCR)\u003C\u002Fth>\u003Cth>Diätpausen + Refeeds (DRF)\u003C\u002Fth>\u003C\u002Ftr>\n\u003C\u002Fthead>\n\u003Ctbody>\n\u003Ctr>\u003Ctd>Defizit an Diättagen\u003C\u002Ftd>\u003Ctd>25 %\u003C\u002Ftd>\u003Ctd>25 %\u003C\u002Ftd>\u003C\u002Ftr>\n\u003Ctr>\u003Ctd>Restriktionstage\u003C\u002Ftd>\u003Ctd>84 von 84\u003C\u002Ftd>\u003Ctd>60 von 84\u003C\u002Ftd>\u003C\u002Ftr>\n\u003Ctr>\u003Ctd>Erhaltungstage\u003C\u002Ftd>\u003Ctd>keine\u003C\u002Ftd>\u003Ctd>24\u003C\u002Ftd>\u003C\u002Ftr>\n\u003Ctr>\u003Ctd>Protein\u003C\u002Ftd>\u003Ctd>~1,2 g\u002Fkg\u002FTag\u003C\u002Ftd>\u003Ctd>~1,2 g\u002Fkg\u002FTag\u003C\u002Ftd>\u003C\u002Ftr>\n\u003Ctr>\u003Ctd>Messung\u003C\u002Ftd>\u003Ctd>BOD POD\u003C\u002Ftd>\u003Ctd>BOD POD\u003C\u002Ftd>\u003C\u002Ftr>\n\u003C\u002Ftbody>\n\u003C\u002Ftable>","2026-07\u002Fdiaetpausen-vs-durchgehende-diaet",[107,111,115,119],{"id":108,"title":109,"teaser":110,"access":27},"was-verglichen-wurde-und-wo-die-gruppen-auseinanderlaufen","Was verglichen wurde und wo die Gruppen auseinanderlaufen","30 Frauen, 12 Wochen: 84 Diättage gegen 60 Diättage plus 24 auf Erhaltung.",{"id":112,"title":113,"teaser":114,"access":32},"mehr-essen-bei-gleichem-fettverlust","Mehr essen bei gleichem Fettverlust","Wie viel mehr die Pausengruppe aà und was das erklären könnte.",{"id":116,"title":117,"teaser":118,"access":32},"mehr-muskelmasse-durch-refeeds-und-diaetpausen","Mehr Muskelmasse durch Refeeds und Diätpausen?","Drei Einwände, die den scheinbaren Vorteil der Pausengruppe einordnen.",{"id":120,"title":121,"teaser":122,"access":32},"fazit-fuer-deine-diaet","Fazit für deine Diät","Für wen Pausen und Refeeds beim Muskelerhalt helfen könnten.",{"remainingWords":124,"tableCount":125,"hasJohannesBox":16,"headingCount":51},833,2,{"id":127,"revision":128,"slug":129,"title":130,"subtitle":98,"author":11,"publishedOn":99,"origin":131,"href":132,"heroImage":133,"heroAlt":130,"previewHtml":134,"authorized":16,"pdfEnabled":16,"attributionId":135,"toc":136,"locked":157},"briefing-natrium-ausschwitzen-herzschutz","b70402addc5e23d61d317d900a358fea7491adb6509cd20bcecee24d9521ecf7","natrium-ausschwitzen-herzschutz","Herzschutz durch Schwitzen? So nutzt du es effektiv",{"issue":99,"number":51,"order":51},"\u002Fbriefings\u002Fnatrium-ausschwitzen-herzschutz","\u002Fapi\u002Fbriefings\u002Fassets\u002Fbriefing-natrium-ausschwitzen-herzschutz\u002Fb70402addc5e23d61d317d900a358fea7491adb6509cd20bcecee24d9521ecf7\u002Fassets\u002Fhero.jpg","\u003Cp class=\"deck\">Zu viel Salz erhöht den Blutdruck, und weniger zu salzen ist der naheliegende, aber selten durchgehaltene Ausweg. Es gibt einen zweiten, weniger bekannten Weg: Ãber den Schweià verlässt zusätzlich zur Niere Natrium den Körper. Eine harte, heiÃe Trainingsstunde oder eine Trockensauna kommt dabei rechnerisch auf rund 2,5 g. Als alleinige Strategie reicht das nicht, aber zusammen mit etwas geringerem Salzkonsum hat man auf einmal eine gute Strategie zur Hand.\u003C\u002Fp>\n\u003Cp>Zu hohe Salzzufuhr gehört zu den Ernährungsproblemen, die praktisch jeden betreffen. Fast alle essen deutlich mehr Salz, als dem Herzen guttut. Männer in Deutschland kommen im Schnitt auf rund 10 g am Tag, Frauen auf 8,4 g. Das Problem dabei: Die Deutsche Gesellschaft für Ernährung (DGE) zieht die Obergrenze bereits bei 6 g, und die WHO strebt sogar weniger als 5 g an \u003Cspan class=\"citation\" data-cite=\"degs1\">(RKI, 2016)\u003C\u002Fspan>. In Tabelle 1 siehst du, wie groà die Lücke zwischen Alltag und Empfehlung ausfällt.\u003C\u002Fp>\n\u003Ctable class=\"data-table\">\n\u003Ccaption>Deutsche Salzaufnahme im Vergleich zu DGE-Richtwert und WHO-Ziel, nach DEGS1 (RKI).\u003C\u002Fcaption>\n\u003Cthead>\n\u003Ctr>\u003Cth>\u003C\u002Fth>\u003Cth>Salz pro Tag\u003C\u002Fth>\u003Cth>entspricht Natrium\u003C\u002Fth>\u003Cth>Einordnung\u003C\u002Fth>\u003C\u002Ftr>\n\u003C\u002Fthead>\n\u003Ctbody>\n\u003Ctr>\u003Ctd>Männer Deutschland\u003C\u002Ftd>\u003Ctd>~10 g\u003C\u002Ftd>\u003Ctd>~4.000 mg\u003C\u002Ftd>\u003Ctd>Ist-Zustand\u003C\u002Ftd>\u003C\u002Ftr>\n\u003Ctr>\u003Ctd>Frauen Deutschland\u003C\u002Ftd>\u003Ctd>~8,4 g\u003C\u002Ftd>\u003Ctd>~3.400 mg\u003C\u002Ftd>\u003Ctd>Ist-Zustand\u003C\u002Ftd>\u003C\u002Ftr>\n\u003Ctr>\u003Ctd>DGE-Richtwert\u003C\u002Ftd>\u003Ctd>6 g\u003C\u002Ftd>\u003Ctd>~2.400 mg\u003C\u002Ftd>\u003Ctd>Obergrenze\u003C\u002Ftd>\u003C\u002Ftr>\n\u003Ctr>\u003Ctd>WHO-Ziel\u003C\u002Ftd>\u003Ctd>unter 5 g\u003C\u002Ftd>\u003Ctd>unter 2.000 mg\u003C\u002Ftd>\u003Ctd>angestrebt\u003C\u002Ftd>\u003C\u002Ftr>\n\u003C\u002Ftbody>\n\u003C\u002Ftable>\n\u003Cp>Physiologisch problematisch am Speisesalz ist der Natrium-Anteil. Speisesalz ist chemisch Natriumchlorid (NaCl) und besteht zu rund 40 Prozent aus Natrium; ein Gramm Salz liefert also etwa 400 mg Natrium. Leitlinien und Nährwerttabellen zählen deshalb oft das Natrium. Für diesen Art
1ikel rechne ich die meisten Angaben auf Salz um, da es alltagsrelevanter ist. Bei Bedarf lässt sich Salz mit Faktor 0,4 in Natrium umrechnen oder Natrium mit Faktor 2,5 zurück in Salz.\u003C\u002Fp>\n\u003Ch2 id=\"warum-natrium-ein-problem-fuer-den-blutdruck-ist\">Warum Natrium ein Problem für den Blutdruck ist\u003C\u002Fh2>\n\u003Cp>Natrium bindet Wasser. Befindet sich viel Natrium im Blut, zieht es Flüssigkeit in die Blutbahn. Diese Kettenreaktion belastet das Herz-Kreislauf-System schwer:\u003C\u002Fp>","2026-07\u002Fnatrium-ausschwitzen-herzschutz",[137,141,145,149,153],{"id":138,"title":139,"teaser":140,"access":27},"warum-natrium-ein-problem-fuer-den-blutdruck-ist","Warum Natrium ein Problem für den Blutdruck ist","Wie Salz Herz und GefäÃe belastet und wie stark weniger Salz wirkt.",{"id":142,"title":143,"teaser":144,"access":32},"schwitzen-ein-guter-zusaetzlicher-weg","Schwitzen: Ein guter zusätzlicher Weg","Was in der SchweiÃdrüse entscheidet, wie viel Natrium du verlierst.",{"id":146,"title":147,"teaser":148,"access":32},"training-die-waerme-kommt-von-innen","Training: Die Wärme kommt von innen","Wie viel Salz eine Trainingsstunde je nach Hitze und Tempo kostet.",{"id":150,"title":151,"teaser":152,"access":32},"sauna-die-waerme-kommt-von-aussen","Sauna: Die Wärme kommt von auÃen","Ob trockene oder feuchte Hitze mehr Schweià und Salz austreibt.",{"id":154,"title":155,"teaser":156,"access":32},"fazit-und-praktische-empfehlungen","Fazit und praktische Empfehlungen","Eine Wochenrechnung für dein Salzziel und wann Hitze riskant wird.",{"remainingWords":158,"tableCount":101,"hasJohannesBox":16,"headingCount":159},1892,5,{"id":161,"revision":162,"slug":163,"title":164,"subtitle":98,"author":11,"publishedOn":99,"origin":165,"href":166,"heroImage":167,"heroAlt":164,"previewHtml":168,"authorized":16,"pdfEnabled":16,"attributionId":169,"toc":170,"locked":195},"briefing-schrumpfen-im-alter-was-hilft","d22d7776d5fd44a5f6d8e799c4ba0c8498e069229c8134e83ea60791b639da2f","schrumpfen-im-alter-was-hilft","Schrumpfen ab 30\u002F40+: Was dagegen hilft",{"issue":99,"number":51,"order":125},"\u002Fbriefings\u002Fschrumpfen-im-alter-was-hilft","\u002Fapi\u002Fbriefings\u002Fassets\u002Fbriefing-schrumpfen-im-alter-was-hilft\u002Fd22d7776d5fd44a5f6d8e799c4ba0c8498e069229c8134e83ea60791b639da2f\u002Fassets\u002Fhero.jpg","\u003Cp class=\"deck\">Ab etwa 30 schrumpft die KörpergröÃe kontinuierlich, bis 80 im Schnitt um 5 cm (Männer) und 8 cm (Frauen). Ein Teil davon ist unveränderlich und bleibt. Der Rest ist trainierbar: Lebenslang Aktive verloren in einer Langzeitstudie nur etwa halb so viel wie Inaktive. Wird die Schwelle von rund 3 cm (Männer) bzw. 5 cm (Frauen) deutlich überschritten, ist das ein Grund, Knochendichte oder Muskelstatus checken zu lassen.\u003C\u002Fp>\n\u003Cp>Viele sind überrascht, wie viel man im Laufe der Jahre (ab ca. 30 Jahren) an KörpergröÃe verliert. Bis zum Alter von 80 Jahren können das im Schnitt 5 cm (Männer) und 8 cm (Frauen) sein. Doch die gute Nachricht ist: Dieser KörpergröÃenverlust muss nicht zwangsläufig so hoch ausfallen. Mit den richtigen MaÃnahmen lässt sich das âSchrumpfen" um rund 50 % reduzieren. Wie das geht und welche altersbedingten Ãnderungen überhaupt das Problem sind, schauen wir uns in diesem Artikel an.\u003C\u002Fp>\n\u003Ch2 id=\"wie-viel-schrumpfen-normal-ist\">Wie viel Schrumpfen normal ist\u003C\u002Fh2>\n\u003Cp>Zwischen 30 und 70 Jahren verlieren Männer im Schnitt rund 3 cm KörpergröÃe, Frauen rund 5 cm; bis 80 werden daraus etwa jeweils 5 und 8 cm. Der Verlust verläuft dabei nicht gleichmäÃig, sondern beschleunigt sich mit jedem Lebensjahrzehnt: Bei Frauen zwischen 70 und 80 Jahren schwindet etwa 1 cm alle drei Jahre, bei Männern grob 0,5 cm davon. (Diese Daten stammen aus der renommierten \u003Cem>Baltimore Longitudinal Study of Aging\u003C\u002Fem> \u003Cspan class=\"citation\" data-cite=\"sorkin1999\">(Sorkin et al., 1999)\u003C\u002Fspan>. Da hier dieselben Personen über Jahrzehnte hinweg regelmäÃig gemessen wurden, sind die Zahlen extrem aussagekräftig und keine bloÃen Querschnitts-Schätzungen.)\u003C\u002Fp>\n\u003Cdiv class=\"insight-box\">\n\u003Cspan class=\"insight-box-label\">Warum der BMI im Alter unzuverlässig wird\u003C\u002Fspan>\n\u003Cp>Der BMI teilt das Gewicht durch das Quadrat der KörpergröÃe. Schrumpfst du, wird der Nenner kleiner und der BMI steigt, obwohl sich am Körper nichts geändert hat. In der Baltimore-Studie machte allein der Höhenverlust bei gleichem Gewicht bis 80 etwa +1,4 kg\u002Fm² (Männer) und +2,6 kg\u002Fm² (Frauen) aus \u003Cspan class=\"citation\" data-cite=\"sorkin1999\">(Sorkin et al., 1999)\u003C\u002Fspan>. Damit wird der BMI im Alter unzuverlässig.\u003C\u002Fp>\n\u003Cp>
1Mit unserem BMI-2.0-Rechner kannst du den BMI âum den GröÃenverlust korrigieren": https:\u002F\u002Fscience-fitness.de\u002Fbmi-rechner-2-0\u003C\u002Fp>\n\u003C\u002Fdiv>","2026-07\u002Fschrumpfen-im-alter-was-hilft",[171,175,179,183,187,191],{"id":172,"title":173,"teaser":174,"access":22},"wie-viel-schrumpfen-normal-ist","Wie viel Schrumpfen normal ist","Bis 80 etwa 5 cm (Männer) und 8 cm (Frauen) â und warum der BMI steigt.",{"id":176,"title":177,"teaser":178,"access":32},"was-beim-schrumpfen-im-koerper-passiert","Was beim Schrumpfen im Körper passiert","Welche Rolle Wirbelkörper, Bandscheiben und Haltungsmuskeln spielen.",{"id":180,"title":181,"teaser":182,"access":32},"ausdauertraining","Ausdauertraining","Welche Aktivität über 30 Jahre mit weniger GröÃenverlust einherging.",{"id":184,"title":185,"teaser":186,"access":32},"krafttraining","Krafttraining","Was acht Monate schweres Heben bewirkten und wie sicher es ist.",{"id":188,"title":189,"teaser":190,"access":32},"starker-groessenverlust-als-warnsignal","Starker GröÃenverlust als Warnsignal","Ab wann du Knochendichte oder Muskelstatus prüfen lassen solltest.",{"id":192,"title":193,"teaser":194,"access":32},"die-umsetzung-in-der-praxis","Die Umsetzung in der Praxis","Ãbungswahl, Haltungsmuskeln und wie du deine GröÃe richtig misst.",{"remainingWords":196,"tableCount":197,"hasJohannesBox":16,"headingCount":92},1887,1,{"id":199,"revision":200,"slug":201,"title":202,"subtitle":98,"author":11,"publishedOn":203,"origin":204,"href":205,"heroImage":206,"heroAlt":202,"previewHtml":207,"authorized":16,"pdfEnabled":16,"attributionId":208,"toc":209,"locked":242},"briefing-carnivore-diaet-was-ist-davon-zu-halten","0465d24ab601a6ffb5585bd716a6ca3efad7565a8c01300b957f4ca6b70b413f","carnivore-diaet-was-ist-davon-zu-halten","Die Carnivore-Diät â Hype, Hoffnung oder echtes Risiko?","2026-06",{"issue":203,"number":101,"order":125},"\u002Fbriefings\u002Fcarnivore-diaet-was-ist-davon-zu-halten","\u002Fapi\u002Fbriefings\u002Fassets\u002Fbriefing-carnivore-diaet-was-ist-davon-zu-halten\u002F0465d24ab601a6ffb5585bd716a6ca3efad7565a8c01300b957f4ca6b70b413f\u002Fassets\u002Fhero.jpg","\u003Cp>Kaum eine Ernährungsform polarisiert zurzeit so sehr wie die Carnivore-Ernährung (ânur Fleischâ): für die einen ein Reset-Knopf gegen Entzündungen, Ãbergewicht und âBrain Fogâ, für die anderen ein Herzinfarkt mit Ansage. Beide Seiten berufen sich auf âdie Studienâ. Wir haben sie gelesen â und versuchen darüber hinaus eine Einordnung, die die empirischen Befunde ins gröÃere Ernährungsbild stellt. Vier Fragen entscheiden: Wirkt es wirklich? Und wenn ja â liegt es am Fleisch oder einfach am Verzicht auf Kohlenhydrate? Welchen Preis zahlt man dafür bei Cholesterin und Nährstoffen? Und ist es auf Dauer sicher?\u003C\u002Fp>\n\u003Cdiv class=\"factbox\">\n\u003Cp>\u003Cstrong>Was ist die Carnivore-Diät?\u003C\u002Fstrong>\u003C\u002Fp>\n\u003Cp>Die Carnivore-Diät ist eine Ernährungsform, die ausschlieÃlich aus tierischen Lebensmitteln besteht. Pflanzliche Lebensmittel werden komplett weggelassen.\u003C\u002Fp>\n\u003Cp>\u003Cstrong>Gegessen wird:\u003C\u002Fstrong>\u003C\u002Fp>\n\u003Cul>\n\u003Cli>\u003Cp>Fleisch, vor allem rotes Fleisch wie Rind\u003C\u002Fp>\u003C\u002Fli>\n\u003Cli>\u003Cp>Innereien und Organfleisch (z. B. Leber, Herz)\u003C\u002Fp>\u003C\u002Fli>\n\u003Cli>\u003Cp>Fisch und Meeresfrüchte\u003C\u002Fp>\u003C\u002Fli>\n\u003Cli>\u003Cp>Eier\u003C\u002Fp>\u003C\u002Fli>\n\u003Cli>\u003Cp>tierische Fette wie Butter und Talg\u003C\u002Fp>\u003C\u002Fli>\n\u003Cli>\u003Cp>bei vielen Varianten auch Milchprodukte wie Käse und Sahne\u003C\u002Fp>\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Cp>\u003Cstrong>Weggelassen wird:\u003C\u002Fstrong>\u003C\u002Fp>\n\u003Cul>\n\u003Cli>\u003Cp>alle pflanzlichen Lebensmittel: Getreide, Hülsenfrüchte, Gemüse, Obst, Nüsse und Samen\u003C\u002Fp>\u003C\u002Fli>\n\u003Cli>\u003Cp>pflanzliche Ãle und Zucker\u003C\u002Fp>\u003C\u002Fli>\n\u003Cli>\u003Cp>meist auch koffeinhaltige Getränke\u003C\u002Fp>\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Cp>In der Praxis ist die Carnivore-Diät ein Spektrum: Es reicht von sehr strengen Varianten wie der âLion Dietâ (nur Rind, Salz und Wasser) bis zu lockereren Formen, die alle tierischen Produkte inklusive Milch und Eier erlauben.\u003C\u002Fp>\n\u003C\u002Fdiv>\n\u003Ch2 id=\"der-status-quo-hype-vs-harte-daten\">Der Status Quo: Hype vs. harte Daten\u003C\u002Fh2>\n\u003Cp>In den einschlägigen Foren und Videos klingt die Carnivore-Diät wie ein Reset-Knopf für den Körper: Entzündungen gehen zurück, das Gewicht fällt, der Kopf wird klar, Autoimmun- und Darmbeschwerden lösen sich auf. Allein unter dem Hashtag #carnivore stehen auf Instagram rund 2,6 Millionen Beiträge \u003Cspan data-cite=\"lietz2026\" class=\"citation\">(Lietz et al., 2026)\u003C\u002Fspan>. Die Bewegung ist laut, sichtbar, und sie wächst.\u003C\u002Fp>\n\u003Ch3>Wer wirklich Carnivore isst\u003C\u002Fh3>\n\u003Cp>Ãber die Anhänger wissen wir dank einer Untersuchung erstaunlich viel. Die bislang gröÃte Bestandsaufnahme ist eine Online-Befragung von 2.029 Erwachsenen, die seit mindestens sechs Monaten rein tierisch aÃen \u003Cspan data-cite=\"lennerz2021\" class=\"citation\">(Lennerz et al., 2021)\u003C\u002Fspan>.\u003C\u002Fp>","2026-06\u002Fcarnivore-diaet-was-ist-davon-zu-halten",[210,214,218,222,226,230,234,238],{"id":211,"title":212,"teaser":213,"access":27},"der-status-quo-hype-vs-harte-daten","Der Status Quo: Hype vs. harte Daten","Wer Carnivore isst und wie dünn die Studienlage tatsächlich ist.",{"id":215,"title":216,"teaser":217,"access":32},"der-wahre-wirkmechanismus-warum-es-scheinbar-heilt","Der wahre Wirkmechanismus: Warum es (scheinbar) heilt","Was hinter den Erfolgen bei Blutzucker, Darm und Autoimmunleiden steckt.",{"id":219,"title":220,"teaser":221,"access":32}
1,"der-physiologische-preis-naehrstoffe-anti-naehrstoffe-und-das-mikrobiom","Der physiologische Preis: Nährstoffe, Anti-Nährstoffe und das Mikrobiom","Welche Lücken sich mit Tierkost schlieÃen lassen und welche nicht.",{"id":223,"title":224,"teaser":225,"access":32},"der-cholesterin-effekt-kosmetik-oder-echtes-risiko","Der Cholesterin-Effekt: Kosmetik oder echtes Risiko?","Wie stark das LDL steigt und wen der Anstieg am härtesten trifft.",{"id":227,"title":228,"teaser":229,"access":32},"carnivore-im-training-leistung-energie-und-elektrolyte","Carnivore im Training: Leistung, Energie und Elektrolyte","Welche Belastungsarten funktionieren und welche ohne Kohlenhydrate leiden.",{"id":231,"title":232,"teaser":233,"access":32},"rotes-fleisch-und-die-langzeitgesundheit-der-alte-verdacht","Rotes Fleisch und die Langzeitgesundheit: Der alte Verdacht","Was Beobachtungsdaten und kontrollierte Studien zu Krebs und Herz sagen.",{"id":235,"title":236,"teaser":237,"access":32},"fuer-wen-es-sich-eignet-und-fuer-wen-nicht","Für wen es sich eignet â und für wen nicht","Wann ein befristeter Versuch sinnvoll ist und wer besser verzichtet.",{"id":239,"title":240,"teaser":241,"access":32},"fazit","Fazit","Wie sich die belegten Gewinne gegen die Risiken abwägen lassen.",{"remainingWords":243,"tableCount":51,"hasJohannesBox":16,"headingCount":244},3373,8,{"id":246,"revision":247,"slug":248,"title":249,"subtitle":98,"author":11,"publishedOn":203,"origin":250,"href":251,"heroImage":252,"heroAlt":249,"previewHtml":253,"authorized":16,"pdfEnabled":16,"attributionId":254,"toc":255,"locked":280},"briefing-protein-verteilung-stellschraube-oder-kosmetik","6a1fdc6ffa80f8da4f89223e8c5d7af3246faa3df3cde468126ec8c2dca994fb","protein-verteilung-stellschraube-oder-kosmetik","Wie sollte ich mein Eiweià über den Tag verteilen?",{"issue":203,"number":101,"order":51},"\u002Fbriefings\u002Fprotein-verteilung-stellschraube-oder-kosmetik","\u002Fapi\u002Fbriefings\u002Fassets\u002Fbriefing-protein-verteilung-stellschraube-oder-kosmetik\u002F6a1fdc6ffa80f8da4f89223e8c5d7af3246faa3df3cde468126ec8c2dca994fb\u002Fassets\u002Fhero.jpg","\u003Cp>Wann solltest du dein Eiweià eigentlich essen â gleichmäÃig über den Tag verteilt, eher morgens oder eher abends, in vielen kleinen Portionen oder in zwei groÃen? Die klassische Antwort klingt eindeutig: drei bis vier proteinreiche Mahlzeiten, schön gleichmäÃig verteilt. Das klingt plausibel und hat wissenschaftliche Wurzeln. Aber ist das noch der aktuelle Stand â und was bedeutet das für Konzepte wie Intervallfasten oder ein eiweiÃarmes Frühstück?\u003C\u002Fp>\n\u003Cp>Auf den ersten Blick leuchtet die traditionelle Empfehlung sofort ein. Dahinter steht eine reale Beobachtung: Nach einer eiweiÃreichen Mahlzeit wird im Körper für einige Stunden die sogenannte \u003Cstrong>Muskelproteinsynthese (MPS)\u003C\u002Fstrong> hochgefahren â also der Prozess, bei dem neues Muskeleiweià gebildet wird. Dieses Signal lässt sich ab einer bestimmten Schwelle â ab etwa 0,4 g Eiweià pro Kilogramm Körpergewicht (bei 70 kg also rund 28 g) â scheinbar nicht mehr weiter steigern. Was darüber hinaus in derselben Mahlzeit landet, so die frühere Schlussfolgerung, âverpufftâ für den Muskelaufbau \u003Cspan data-cite=\"schoenfeld2018\" class=\"citation\">(Schoenfeld et al., 2018)\u003C\u002Fspan>. Wenn das stimmt, wäre die Konsequenz naheliegend: Das Eiweià lieber über den Tag verteilen und die MPS mehrmals maximal stimulieren, statt alles auf einmal zu essen und den Rest zu verschenken.\u003C\u002Fp>\n\u003Cp>Genau hier wird es spannend. Eine bahnbrechende Studie aus dem Jahr 2023 zeigt, dass der Muskel nach dem Krafttraining auch sehr groÃe Portionen effektiv verwertet â im Versuch waren es 100 g Eiweià auf einmal. Eine so groÃe Menge verweilt schlichtweg wesentlich länger im Verdauungstrakt. Die Aminosäuren werden nicht, wie früher oft vermutet, einfach nutzlos verbrannt (oxidiert), sondern tröpfeln über viele Stunden kontinuierlich ins Blut. Der Körper nutzt diesen stetigen Zustrom und hält die MPS über mehr als zwölf Stunden erhöht \u003Cspan data-cite=\"trommelen2023\" class=\"citation\">(Trommelen et al., 2023)\u003C\u002Fspan>. Eine feste, absolute Obergrenze pro Mahlzeit gibt es demnach nicht â das Zeitfenster für die Verwertung dehnt sich lediglich aus. \u003C\u002Fp>","2026-06\u002Fprotein-verteilung-stellschraube-oder-kosmetik",[256,260,264,268,272,276],{"id":257,"title":258,"teaser":259,"access":32},"tagesmenge-vs-verteilung-was-die-wissenschaft-wirklich-misst","Tagesmenge vs. Verteilung: Was die Wissenschaft wirklich misst","Zwei Unterscheidungen, mit denen du die Studien richtig liest.",{"id":261,"title":262,"teaser":263,"access":32},"die-pro-verteilungsstudien-was-fuer-die-gleichmaessige-aufteilung-spricht","Die PRO-Verteilungsstudien: Was für die gleichmäÃige Aufteilung spricht","Zwei Studien im Detail und welche Schwächen ihre Aussagekraft begrenzen.",{"id":265,"title":266,"teaser":267,"access":32}
1,"die-contra-studien-wenn-das-timing-ploetzlich-keine-rolle-spielt","Die CONTRA-Studien: Wenn das Timing plötzlich keine Rolle spielt","Was streng kontrollierte Studien und Langzeitdaten dagegenhalten.",{"id":269,"title":270,"teaser":271,"access":32},"das-grosse-ganze-wie-sich-der-scheinbare-widerspruch-aufloest","Das groÃe Ganze: Wie sich der scheinbare Widerspruch auflöst","Drei Faktoren, die die Befunde erklären, und was sich ab 40 ändert.",{"id":273,"title":274,"teaser":275,"access":32},"was-das-alles-fuer-die-praxis-bedeutet","Was das alles für die Praxis bedeutet","Eine Rangfolge für deinen Alltag und zwei Sonderfälle wie Intervallfasten.",{"id":277,"title":278,"teaser":279,"access":32},"fazit-die-groessere-perspektive","Fazit: Die gröÃere Perspektive","Was von der Timing-Frage für deinen Alltag übrig bleibt.",{"remainingWords":281,"tableCount":197,"hasJohannesBox":16,"headingCount":92},2488,{"id":283,"revision":284,"slug":285,"title":286,"subtitle":98,"author":11,"publishedOn":203,"origin":287,"href":288,"heroImage":289,"heroAlt":286,"previewHtml":290,"authorized":16,"pdfEnabled":16,"attributionId":291,"toc":292,"locked":327},"briefing-who-bewegungs-check-150-minuten-reichen-nicht","fc86cd4905ef22da70493196513c65aaf5d2911e84cfa425df412493aca0d4b6","who-bewegungs-check-150-minuten-reichen-nicht","150 Minuten reichen nicht: WHO-Bewegungs-Check",{"issue":203,"number":101,"order":101},"\u002Fbriefings\u002Fwho-bewegungs-check-150-minuten-reichen-nicht","\u002Fapi\u002Fbriefings\u002Fassets\u002Fbriefing-who-bewegungs-check-150-minuten-reichen-nicht\u002Ffc86cd4905ef22da70493196513c65aaf5d2911e84cfa425df412493aca0d4b6\u002Fassets\u002Fhero.jpg","\u003Cp>150 Minuten pro Woche. Die Zahl steht in Arztbroschüren, auf Gesundheitsportalen, in der Bewegungs-App am Handgelenk. So oft wiederholt, dass sie inzwischen fast jedem bekannt ist â und sich wie ein Haken auf einer To-do-Liste anfühlt: abgehakt, Pflicht erfüllt. Dabei gehen beim Verkürzen auf diese eine Zahl gleich mehrere Nuancen unter.\u003C\u002Fp>\n\u003Cp>Gemeint ist mit den â150 Minutenâ 150 Minuten moderate bis anstrengende Ausdaueraktivität pro Woche. Die meisten wissen dabei nicht, was mit moderat und anstrengend wirklich gemeint ist (lösen wir gleich auf). Dabei sind diese 150 Minuten nur ein Teil der Empfehlung. Die zweite Hälfte, das Krafttraining, fällt in der öffentlichen Wahrnehmung fast immer unter den Tisch.\u003C\u002Fp>\n\u003Cp>In Deutschland erfüllen gerade einmal rund 26 Prozent der Erwachsenen beide Empfehlungen zusammen â Ausdauer und Kraft \u003Cspan data-cite=\"who2024_deu\" class=\"citation\">(WHO, 2024)\u003C\u002Fspan>. Drei von vier verfehlen also schon dieses Minimum. Dabei ist das Krafttraining keine Zugabe für Fortgeschrittene, sondern Teil der grundlegenden Leitlinie. Und selbst für die Ausdauer-Hälfte lässt â150 Minutenâ vieles offen. Sind damit 150 Minuten zügiges Gehen gemeint oder 150 Minuten Laufen â die Untergrenze oder schon das Doppelte? Zählt nur, was genau auf die 150 kommt, oder bringt auch weniger bereits etwas? Und lohnt sich mehr? Die nackte Zahl beantwortet keine dieser Fragen.\u003C\u002Fp>\n\u003Ch2 id=\"was-die-empfehlung-wirklich-sagt\">Was die Empfehlung wirklich sagt\u003C\u002Fh2>\n\u003Ch3>Die erste Säule: Ausdauer\u003C\u002Fh3>\n\u003Cp>Was die Weltgesundheitsorganisation und die US-Leitlinien empfehlen, besteht aber aus zwei Teilen â 150 bis 300 Minuten moderate Ausdaueraktivität pro Woche (oder 75 bis 150 Minuten anstrengende) \u003Cspan data-cite=\"bull2020\" class=\"citation\">(Bull et al., 2020)\u003C\u002Fspan> \u003Cspan data-cite=\"piercy2018\" class=\"citation\">(Piercy et al., 2018)\u003C\u002Fspan>.\u003C\u002Fp>\n\u003Cp>Damit du dich orientieren kannst, musst du jedoch wissen, was als moderate und was als anstrengende Bewegung zählt â beides ist niedriger angesetzt, als viele vermuten. Gemessen wird die Intensität in MET (siehe Kasten).\u003C\u002Fp>\n\u003Cdiv class=\"factbox\">\u003Cp>\u003Cstrong>Kurz erklärt: MET\u003C\u002Fstrong>\u003C\u002Fp>\u003Cp>MET steht für âmetabolisches Ãquivalentâ â ein Maà für die Intensität einer Aktivität als Vielfaches des Energieverbrauchs im ruhigen Sitzen. Ruhiges Sitzen entspricht 1 MET, zügiges Gehen etwa 4 MET, leichtes Laufen rund 8 MET. So lässt sich jede Bewegung auf einer gemeinsamen Skala einordnen.\u003C\u002Fp>\u003C\u002Fdiv>
1","2026-06\u002Fwho-bewegungs-check-150-minuten-reichen-nicht",[293,297,301,305,309,313,317,321,325],{"id":294,"title":295,"teaser":296,"access":27},"was-die-empfehlung-wirklich-sagt","Was die Empfehlung wirklich sagt","Ausdauer-Korridor, zwei Krafttage und der Sprechtest für die Intensität.",{"id":298,"title":299,"teaser":300,"access":32},"was-die-zahlen-messen-und-wie-verlaesslich-sie-sind","Was die Zahlen messen â und wie verlässlich sie sind","Welcher Endpunkt zählt und welche zwei Verzerrungen bleiben.",{"id":302,"title":303,"teaser":304,"access":32},"ausdauer-der-groesste-gewinn-steckt-im-ersten-schritt","Ausdauer: der gröÃte Gewinn steckt im ersten Schritt","Wie sich das Sterberisiko mit der Wochendosis verändert.",{"id":306,"title":307,"teaser":308,"access":32},"krafttraining-die-zweite-saeule-und-ihre-dosis","Krafttraining: die zweite Säule â und ihre Dosis","Bei wie vielen Wochenminuten der Schutz am gröÃten ist.",{"id":310,"title":311,"teaser":312,"access":32},"beide-saeulen-zusammen-das-optimum","Beide Säulen zusammen: das Optimum","Wie stark die Kombination das Sterberisiko gegenüber Inaktiven senkt.",{"id":314,"title":315,"teaser":316,"access":32},"ersetzt-krafttraining-das-ausdauertraining","Ersetzt Krafttraining das Ausdauertraining?","Welches Trainingsformat die VO2max hebt und welches nicht.",{"id":318,"title":319,"teaser":320,"access":32},"theorie-welcher-reiz-wirkt-wofuer","Theorie: welcher Reiz wirkt wofür?","Was Knochen, Muskelmasse und Maximalkraft jeweils brauchen.",{"id":322,"title":323,"teaser":324,"access":32},"in-der-praxis-was-das-konkret-heisst","In der Praxis: was das konkret heiÃt","Zeitbudget, Ãbungsauswahl und Intensität für beide Säulen.",{"id":239,"title":240,"teaser":326,"access":32},"Wo die 150 Minuten nützen, wo sie täuschen, was fast alle verschenken.",{"remainingWords":328,"tableCount":125,"hasJohannesBox":16,"headingCount":329},2761,9,{"id":331,"revision":332,"slug":333,"title":334,"subtitle":98,"author":11,"publishedOn":335,"origin":336,"href":337,"heroImage":338,"heroAlt":334,"previewHtml":339,"authorized":16,"pdfEnabled":16,"attributionId":340,"toc":341,"locked":358},"briefing-krafttraining-fast-70-recomp","bba741642ccee392b6e4040346500ab967328c2ca725ecbcd4e598d1af36fe7e","krafttraining-fast-70-recomp","Krafttraining mit fast 70: Starten trotz erhöhtem KFA?","2026-05",{"issue":335,"number":125,"order":51},"\u002Fbriefings\u002Fkrafttraining-fast-70-recomp","\u002Fapi\u002Fbriefings\u002Fassets\u002Fbriefing-krafttraining-fast-70-recomp\u002Fbba741642ccee392b6e4040346500ab967328c2ca725ecbcd4e598d1af36fe7e\u002Fassets\u002Fhero.jpg","\u003Cp>\"Ich müsste erst noch abnehmen, dann fang ich mit Krafttraining an.\" Diese Reihenfolge halten viele Frauen Ende 60 für plausibel. Ribeiro et al. haben 2023 nachgesehen, ob sie stimmt.\u003C\u002Fp>\n\u003Cp>99 untrainierte Frauen gingen sechs Monate dreimal pro Woche unter Aufsicht ins Krafttraining. Acht Ãbungen mit je drei Sätzen. \u003Cspan data-cite=\"ribeiro2023\" class=\"citation\">(Ribeiro et al., 2023)\u003C\u002Fspan>. Sortiert wurden die Teilnehmerinnen nach ihrem Ausgangs-Körperfettanteil in drei gleich groÃe Drittel, grob bei 32, 41 und 46 %.\u003C\u002Fp>\n\u003Cp>Stärker wurden am Ende alle drei, die Frau mit 32 % Körperfettanteil genauso wie die mit 46 %.\u003C\u002Fp>\n\u003Ch2 id=\"studienaufbau-im-detail\">Studienaufbau im Detail\u003C\u002Fh2>\n\u003Cp>Die Teilnehmerinnen durften in den sechs Monaten vor der Studie maximal eine Sporteinheit pro Woche absolviert haben. Die drei Drittel (jeweils 33 Frauen) lagen exakt bei 32,3, 40,9 und 46,2 % Körperfettanteil. \"Niedrig\" hieà hier nicht schlank. Wer den eigenen KFA schätzen will: \u003Ca target=\"_blank\" rel=\"noopener noreferrer nofollow\" href=\"https:\u002F\u002Fscience-fitness.de\u002Fkfa-rechner\">KFA-Rechner\u003C\u002Fa> (https:\u002F\u002Fscience-fitness.de\u002Fkfa-rechner).\u003C\u002Fp>\n\u003Cp>Gemessen wurden Körperzusammensetzung per DXA-Scan (eine Röntgen-Methode, die Muskel- und Fettmasse separat erfasst) und Maximalkraft als 1RM (das maximale Gewicht für eine saubere Wiederholung) in Brustpresse und Beinstrecker, dazu Preacher Curl als Bizeps-Test an der Schrägbank. Alle Ãbungen liefen an Maschinen, für Einsteigerinnen um die 70 ein hervorragendes Werkzeug.\u003C\u002Fp>\n\u003Ctable class=\"data-table\" style=\"min-width: 50px;\">\u003Ccolgroup>\u003Ccol style=\"min-width: 25px;\">\u003Ccol style=\"min-width: 25px;\">\u003C\u002Fcolgroup>\u003Ctbody>\u003Ctr>\u003Cth colspan=\"1\" rowspan=\"1\">\u003Cp>Merkmal\u003C\u002Fp>\u003C\u002Fth>\u003Cth colspan=\"1\" rowspan=\"1\">\u003Cp>Ribeiro et al. 2023\u003C\u002Fp>\u003C\u002Fth>\u003C\u002Ftr>\u003Ctr>\u003Ctd colspan=\"1\" rowspan=\"1\">\u003Cp>Population\u003C\u002Fp>\u003C\u002Ftd>\u003Ctd colspan=\"1\" rowspan=\"1\">\u003Cp>99 untrainierte Frauen, im Schnitt 69 Jahre (± 6)\u003C\u002Fp>\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd colspan=\"1\" rowspan=\"1\">\u003Cp>Ausgangslage\u003C\u002Fp>\u003C\u002Ftd>\u003Ctd colspan=\"1\" rowspan=\"1\">\u003Cp>BMI im Schnitt 27,2 (leicht übergewichtig); aufgeteilt in drei gleich groÃe Fettmasse-Drittel\u003C\u002Fp>\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd colspan=\"1\" rowspan=\"1\">\u003Cp>Training\u003C\u002Fp>\u003C\u002Ftd>\u003Ctd colspan=\"1\" rowspan=\"1\">\u003Cp>24 Wochen, 3 Einheiten\u002FWoche, 8 Ãbungen, unter Aufsicht\u003C\u002Fp>\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd colspan=\"1\" rowspan=\"1\">\u003Cp>Belastung\u003C\u002Fp>\u003C\u002Ftd>\u003Ctd colspan=\"1\" rowspan=\"1\">\u003Cp>3 Sätze pro Ãbung, 8-15 Wiederholungen, bei denen die letzte ehrlich schwer ist\u003C\u002Fp>\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd colspan=\"1\" rowspan=\"1\">\u003Cp>Messungen\u003C\u002Fp>\u003C\u002Ftd>\u003Ctd colspan=\"1\" rowspan=\"1\">\u003Cp>Körperzusammensetzung per DXA-Scan; Maximalkraft (1RM) in Brustpresse, Beinstrecker, Bizepsübung\u003C\u002Fp>\u003C\u002Ftd>\u003C\u002Ftr>\u003C\u002Ftbody>\u003C\u002Ftable>\n\u003Ch2 id=\"kraft-alle-gruppen-werden-staerker\">Kraft: alle Gruppen werden stärker\u003C\u002Fh2>\n\u003Cp>Alle drei Gruppen verbesserten ihre Maximalkraft in allen drei getesteten Ãbungen. Zwischen den drei Fettmasse-Dritteln gab es bei der Kraft keine Unterschiede, die statistisch belastbar wären \u003Cspan data-cite=\"ribeiro2023\" class=\"citation\">(Ribeiro et al., 2023)\u003C\u002Fspan>.\u003C\u002Fp>\n\u003Ctable class=\"data-table\" style=\"min-width: 100px;\">\u003Ccolgroup>\u003Ccol style=\"min-width: 25px;\">\u003Ccol style=\"min-width: 25px;\">\u003Ccol style=\"min-width: 25px;\">\u003Ccol style=\"min-width: 25px;\">\u003C\u002Fcolgroup>\u003Ctbody>\u003Ctr>\u003Cth colspan=\"1\" rowspan=\"1\">\u003Cp>1RM-Zuwachs nach 24 Wochen\u003C\u002Fp>\u003C\u002Fth>\u003Cth colspan=\"1\" rowspan=\"1\">\u003Cp>Gruppe A (32 % KFA)\u003C\u002Fp>\u003C\u002Fth>\u003Cth colspan=\"1\" rowspan=\"1\">\u003Cp>Gruppe B (41 % KFA)\u003C\u002Fp>\u003C\u002Fth>\u003Cth colspan=\"1\" rowspan=\"1\">\u003Cp>Gruppe C (46 % KFA)\u003C\u002Fp>\u003C\u002Fth>\u003C\u002Ftr>\u003Ctr>\u003Ctd colspan=\"1\" rowspan=\"1\">\u003Cp>Brustpresse\u003C\u002Fp>\u003C\u002Ftd>\u003Ctd colspan=\"1\" rowspan=\"1\">\u003Cp>+33 %\u003C\u002Fp>\u003C\u002Ftd>\u003Ctd colspan=\"1\" rowspan=\"1\">\u003Cp>+38 %\u003C\u002Fp>\u003C\u002Ftd>\u003Ctd colspan=\"1\" rowspan=\"1\">\u003Cp>+39 %\u003C\u002Fp>\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd colspan=\"1\" rowspan=\"1\">\u003Cp>Beinstrecker\u003C\u002Fp>\u003C\u002Ftd>\u003Ctd colspan=\"1\" rowspan=\"1\">\u003Cp>+26 %\u003C\u002Fp>\u003C\u002Ftd>\u003Ctd colspan=\"1\" rowspan=\"1\">\u003Cp>+27 %\u003C\u002Fp>\u003C\u002Ftd>\u003Ctd colspan=\"1\" rowspan=\"1\">\u003Cp>+31 %\u003C\u002Fp>\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd colspan=\"1\" rowspan=\"1\">\u003Cp>Preacher Curl (Bizeps)\u003C\u002Fp>\u003C\u002Ftd>\u003Ctd colspan=\"1\" rowspan=\"1\">\u003Cp>+14 %\u003C\u002Fp>\u003C\u002Ftd>\u003Ctd colspan=\"1\" rowspan=\"1\">\u003Cp>+14 %\u003C\u002Fp>\u003C\u002Ftd>\u003Ctd colspan=\"1\" rowspan=\"1\">\u003Cp>+17 %\u003C\u002Fp>\u003C\u002Ftd>\u003C\u002Ftr>\u003C\u002Ftbody>\u003C\u002Ftable>","2026-05\u002Fkrafttraining-fast-70-recomp",[342,346,350,354],{"id":343,"title":344,"teaser":345,"access":22},"studienaufbau-im-detail","Studienaufbau im Detail","Wer teilnahm, wie trainiert wurde und womit die Forscher maÃen.",{"id":347,"title":348,"teaser":349,"access":27},"kraft-alle-gruppen-werden-staerker","Kraft: alle Gruppen werden stärker","Die 1RM-Zuwächse je Gruppe und warum sie im Alltag am meisten zählen.",{"id":351,"title":352,"teaser":353,"access":32},"rekomposition-ungleich-verteilt-und-insgesamt-klein","Rekomposition: ungleich verteilt und insgesamt klein","Was mit Muskel- und Fettmasse geschah und welche Lücke die Studie hat.",{"id":355,"title":356,"teaser":357,"access":32},"krafttraining-jetzt-nicht-erst-nach-dem-abnehmen","Krafttraining jetzt â nicht erst nach dem Abnehmen","Wie die Grundform für dein Training und deine Ernährung aussieht.",{"remainingWords":359,"tableCount":101,"hasJohannesBox":360,"headingCount":51},382,true,{"id":362,"revision":363,"slug":364,"title":365,"subtitle":98,"author":11,"publishedOn":335,"origin":366,"href":367,"heroImage":368,"heroAlt":365,"previewHtml":369,"authorized":16,"pdfEnabled":16,"attributionId":370,"toc":371,"locked":400},"briefing-minimal-effektive-trainingsdosis","b0b5b31e8fdd8fa9f29524d792f69c3d911a5b6c8c85a664fa5dac888e82a3af","minimal-effektive-trainingsdosis","Minimal Effective Dose Training: Wie wenig Krafttraining ist genug?",{"issue":335,"number":125,"order":125},"\u002Fbriefings\u002Fminimal-effektive-trainingsdosis","\u002Fapi\u002Fbriefings\u002Fassets\u002Fbriefing-minimal-effektive-trainingsdosis\u002Fb0b5b31e8fdd8fa9f29524d792f69c3d911a5b6c8c85a664fa5dac888e82a3af\u002Fassets\u002Fhero.jpg","\u003Cp>Nur etwa 17 % der Erwachsenen in Europa erfüllen die Empfehlung von zweimal Krafttraining pro Woche \u003Cspan data-cite=\"bennie2020\" class=\"citation\">(Bennie et al., 2020)\u003C\u002Fspan>. Der Mangel an Krafttraining hat Konsequenzen: Sarkopenie. Dieser Ausdruck bezeichnet den altersbedingten Verlust von Muskelmasse und Kraft, vor allem aber von Funktion. Ab etwa 50 Jahren verliert der Körper ohne GegenmaÃnahmen rund 0,5 % bis 1 % Muskelmasse pro Jahr \u003Cspan data-cite=\"janssen2000\" class=\"citation\">(Janssen et al., 2000)\u003C\u002Fspan>\u003Cspan data-cite=\"mitchell2012\" class=\"citation\">(Mitchell et al., 2012)\u003C\u002Fspan>. Kraft fällt zwei- bis fünfmal schneller \u003Cspan data-cite=\"mitchell2012\" class=\"citation\">(Mitchell et al., 2012)\u003C\u002Fspan>. In einer US-Hochrechnung geht man wegen Sarkopenie von jährlichen Mehrausgaben von rund 18 Milliarden Dollar im Gesundheitssystem aus \u003Cspan data-cite=\"janssen2004\" class=\"citation\">(Janssen et al., 2004)\u003C\u002Fspan>. Zu wenig Krafttraining heute bedeutet zwanzig Jahre später deutlich höheres Risiko für Stürze, Frakturen, am Ende Pflegebedürftigkeit.\u003C\u002Fp>\n\u003Cp>Eine Idee, diesem Problem zu begegnen, ist Minimal Effective Dose Training oder kurz M.E.D.-Training. Dabei sucht man nach der kleinsten Dosis an Krafttraining, die die gewünschten Ziele erreicht.\u003C\u002Fp>\n\u003Cblockquote>\u003Cp>Wenn die optimale Dosis nicht stattfindet, weil sie möglicherweise zu groà ist, dann ist eine kleinere Dosis, die tatsächlich passiert, der gröÃere praktische Hebel. Eine machbare Dosis schlägt eine optimale, die gar nicht stattfindet.\u003C\u002Fp>\u003C\u002Fblockquote>\n\u003Cp>In diesem Artikel beschäftigen wir uns mit der Frage, wie ein M.E.D.-Training für die zweite Lebenshälfte aussehen kann.\u003C\u002Fp>\n\u003Ch2 id=\"im-alter-zaehlt-vor-allem-die-muskelfunktion\">
1Im Alter zählt vor allem die Muskelfunktion\u003C\u002Fh2>\n\u003Cp>Bevor wir nach den richtigen Trainingsvariablen suchen, sollten wir uns klarmachen, was wir erreichen wollen. Meist redet man ja nur über Muskelmasse als zentrale GröÃe. Wenn es aber um gesunde Jahre und alltagstaugliches Wohlbefinden geht, sind Kraft, Power und die damit verbundenen funktionellen Konsequenzen viel bedeutender. Bei einem soliden 50+ Trainingsplan sollte die Muskelfunktion daher das primäre Ziel sein. Zunehmende Muskelmasse ist dann ein angenehmer Nebeneffekt oder ein grober Indikator dafür, auf dem richtigen Weg zu sein.\u003C\u002Fp>","2026-05\u002Fminimal-effektive-trainingsdosis",[372,376,380,384,388,392,396],{"id":373,"title":374,"teaser":375,"access":27},"im-alter-zaehlt-vor-allem-die-muskelfunktion","Im Alter zählt vor allem die Muskelfunktion","Warum Kraft dein Pflegerisiko verlässlicher vorhersagt als Masse.",{"id":377,"title":378,"teaser":379,"access":32},"wer-kraft-will-braucht-eher-last-weniger-volumen","Wer Kraft will, braucht eher Last â weniger Volumen","Wie sich die Reize für Maximalkraft und Muskelwachstum unterscheiden.",{"id":381,"title":382,"teaser":383,"access":32},"fuer-kraftgewinne-reicht-ein-satz-wenn-er-hart-ist","Für Kraftgewinne reicht ein Satz â wenn er hart ist","Was drei Studien an Ãlteren zu einem gegen drei Sätze zeigen.",{"id":385,"title":386,"teaser":387,"access":32},"muskelaufbau-empfehlungen-vs-m-e-d-training","Muskelaufbau-Empfehlungen vs. M.E.D.-Training","Wo sich beide Ansätze bei Zeit, Volumen und ZielgröÃe unterscheiden.",{"id":389,"title":390,"teaser":391,"access":32},"m-e-d-training-in-der-praxis-plan-und-progression","M.E.D.-Training in der Praxis: Plan und Progression","Die Ãbungen für zwei kurze Einheiten pro Woche und dein Einstieg.",{"id":393,"title":394,"teaser":395,"access":32},"aber-schwere-gewichte-sind-doch-gefaehrlich","Aber schwere Gewichte sind doch gefährlich?","Was Studien mit Osteoporose-Patientinnen und Hochbetagten zeigen.",{"id":397,"title":398,"teaser":399,"access":32},"woran-erkennst-du-dass-du-mit-der-richtigen-last-trainierst","Woran erkennst du, dass du mit der richtigen Last trainierst?","Drei einfache Tests, mit denen du deinen Effort im Studio prüfst.",{"remainingWords":401,"tableCount":125,"hasJohannesBox":360,"headingCount":52},2476,{"id":403,"revision":404,"slug":405,"title":406,"subtitle":98,"author":11,"publishedOn":335,"origin":407,"href":408,"heroImage":409,"heroAlt":406,"previewHtml":410,"authorized":16,"pdfEnabled":16,"attributionId":411,"toc":412,"locked":429},"briefing-protein-arterien","d51d6cd86d6fb0a1298406b924637e8f056cbf0bf5487c04526818412ceab8ff","protein-arterien","Verkalkt zu viel Protein die GefäÃe?",{"issue":335,"number":125,"order":101},"\u002Fbriefings\u002Fprotein-arterien","\u002Fapi\u002Fbriefings\u002Fassets\u002Fbriefing-protein-arterien\u002Fd51d6cd86d6fb0a1298406b924637e8f056cbf0bf5487c04526818412ceab8ff\u002Fassets\u002Fhero.jpg","\u003Cp>Eine Beobachtungsstudie mit 286.000 Menschen über bis zu 24 Jahre findet keinen Zusammenhang zwischen Proteinmenge und Arterienverkalkung. Seit Februar 2024 läuft trotzdem die Schlagzeile âZu viel Protein verkalkt deine Arterien\" durch die Gesundheitspresse. Datenbasis dieser Schlagzeile: Mäuse mit Sonder-Genetik plus zwei Pilotmessungen am Menschen mit indirekten Markern.\u003C\u002Fp>\n\u003Cp>\u003Cstrong>Was im Labor an entzündungsanfälligen Mäusen sichtbar wird, taucht in den Langzeitdaten am Menschen nicht auf.\u003C\u002Fstrong>\u003C\u002Fp>\n\u003Ch2 id=\"atherosklerose-erst-entzuendung-dann-kalk\">Atherosklerose: erst Entzündung, dann Kalk\u003C\u002Fh2>\n\u003Cp>Atherosklerose ist ein chronischer Entzündungsprozess in der innersten Schicht der Arterienwand. âVerkalkung\" beschreibt nur das späte Stadium â das Calcium kommt erst, wenn die Plaque jahrelang gewachsen ist.\u003C\u002Fp>\n\u003Cp>Der Ablauf in vier Stufen:\u003C\u002Fp>\n\u003Ctable class=\"data-table\">\u003Ccolgroup>\u003Ccol>\u003Ccol>\u003C\u002Fcolgroup>\u003Ctbody>\u003Ctr>\u003Cth colspan=\"1\" rowspan=\"1\">\u003Cp>Stufe\u003C\u002Fp>\u003C\u002Fth>\u003Cth colspan=\"1\" rowspan=\"1\">\u003Cp>Was passiert\u003C\u002Fp>\u003C\u002Fth>\u003C\u002Ftr>\u003Ctr>\u003Ctd colspan=\"1\" rowspan=\"1\">\u003Cp>1\u003C\u002Fp>\u003C\u002Ftd>\u003Ctd colspan=\"1\" rowspan=\"1\">\u003Cp>Cholesterinpartikel lagern sich in der GefäÃwand ein\u003C\u002Fp>\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd colspan=\"1\" rowspan=\"1\">\u003Cp>2\u003C\u002Fp>\u003C\u002Ftd>\u003Ctd colspan=\"1\" rowspan=\"1\">\u003Cp>WeiÃe Blutkörperchen wandern ein, sterben, hinterlassen Material\u003C\u002Fp>\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd colspan=\"1\" rowspan=\"1\">\u003Cp>3\u003C\u002Fp>\u003C\u002Ftd>\u003Ctd colspan=\"1\" rowspan=\"1\">\u003Cp>Ãber Jahre wächst daraus eine Plaque\u003C\u002Fp>\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd colspan=\"1\" rowspan=\"1\">\u003Cp>4\u003C\u002Fp>\u003C\u002Ftd>\u003Ctd colspan=\"1\" rowspan=\"1\">\u003Cp>Calcium lagert sich in der Plaque ein. Plaque verengt das Gefäà oder reiÃt auf â Herzinfarkt, Schlaganfall\u003C\u002Fp>\u003C\u002Ftd>\u003C\u002Ftr>\u003C\u002Ftbody>\u003C\u002Ftable>\n\u003Cp>Wer behauptet, Protein verkalke die Arterien, muss zeigen, dass Protein einen dieser Schritte antreibt. Bei lebenden Menschen mit harten Endpunkten â nicht Petrischale, nicht Sonder-Genetik-Mäuse.\u003C\u002Fp>\n\u003Ch2 id=\"wie-aus-genetisch-anfaelligen-maeusen-eine-schlagzeile-wurde\">Wie aus genetisch anfälligen Mäusen eine Schlagzeile wurde\u003C\u002Fh2>\n\u003Cp>Im Februar 2024 veröffentlichten Forscher der University of Pittsburgh in \u003Cem>Nature Metabolism\u003C\u002Fem> eine Arbeit zur Frage, wie Protein und Arterienverkalkung zusammenhängen \u003Cspan data-cite=\"zhang2024_leucine_atherosclerosis\" class=\"citation\">(Zhang et al., 2024)\u003C\u002Fspan>. Der Kernfund: eine bestimmte Aminosäure, Leucin (einer der EiweiÃbausteine, der besonders viel in tierischen Quellen vorkommt), aktiviert ab einer bestimmten Menge einen Signalweg in weiÃen Blutkörperchen, der Entzündungsreaktionen auslöst. Diese Reaktionen könnten theoretisch Plaque-Bildung fördern.\u003C\u002Fp>\n\u003Cp>Die Autoren beschreiben eine Schwelle von ungefähr \u003Cstrong>25 g Protein pro Mahlzeit oder etwa 22 % der Tageskalorien\u003C\u002Fstrong>. Darüber wird der Signalweg aktiv, darunter bleibt er ruhig.\u003C\u002Fp>\n\u003Cp>Schauen wir, was darunter steht:\u003C\u002Fp>","2026-05\u002Fprotein-arterien",[413,417,421,425],{"id":414,"title":415,"teaser":416,"access":22},"atherosklerose-erst-entzuendung-dann-kalk","Atherosklerose: erst Entzündung, dann Kalk","In vier Stufen: wie eine Plaque in der GefäÃwand entsteht.",{"id":418,"title":419,"teaser":420,"access":27},"wie-aus-genetisch-anfaelligen-maeusen-eine-schlagzeile-wurde","Wie aus genetisch anfälligen Mäusen eine Schlagzeile wurde","Was die Studie tatsächlich gemessen hat und was ihre Autoren einräumen.",{"id":422,"title":423,"teaser":424,"access":32},"hunderttausende-menschen-hoechste-evidenzstufe-kein-zusammenhang","Hunderttausende Menschen, höchste Evidenzstufe â kein Zusammenhang","Was eine Metaanalyse und die DGE-Auswertung zum Herzrisiko zeigen.",{"id":426,"title":427,"teaser":428,"access":32},"bei-1-6-2-2-g-kg-kein-schadenssignal-in-den-daten","Bei 1,6â2,2 g\u002Fkg: kein Schadenssignal in den Daten","Wie du Proteinmenge, Mahlzeiten und Quellen im Alltag einordnest.",{"remainingWords":430,"tableCount":125,"hasJohannesBox":360,"headingCount":51},631,{"id":432,"revision":433,"slug":434,"title":435,"subtitle":98,"author":11,"publishedOn":335,"origin":436,"href":437,"heroImage":438,"heroAlt":435,"previewHtml":439,"authorized":16,"pdfEnabled":16,"attributionId":440,"toc":441,"locked":464},"briefing-sattheits-teller-diaet","08696a5e21151d04a7580b6b982f752787971e0f47e0dfff10369832864e4c8d","sattheits-teller-diaet","Der Sattheits-Teller: Protein, Volumen, Ballaststoffe",{"issue":335,"number":125,"order":92}
1,"\u002Fbriefings\u002Fsattheits-teller-diaet","\u002Fapi\u002Fbriefings\u002Fassets\u002Fbriefing-sattheits-teller-diaet\u002F08696a5e21151d04a7580b6b982f752787971e0f47e0dfff10369832864e4c8d\u002Fassets\u002Fhero.jpg","\u003Cp>Eigentlich ist Sättigung simpel: genug essen. In der Praxis hat man oft nicht unendlich Kalorien zur Verfügung. Wer versucht weniger zu essen, kennt das: Der Teller ist leer, von den Kalorien her sollte es passen, und zwei Stunden später ist man schon wieder auf der Suche nach etwas Essbarem.\u003C\u002Fp>\n\u003Cp>Sättigung entsteht im Magen, im Darm und im Gehirn. Wie lange du satt bleibst, hängt an drei Signalen, die der Körper in den ersten Minuten nach dem Essen verarbeitet: wie stark sich der Magen dehnt, wie schnell er sich entleert, und welche Sättigungshormone ausgeschüttet werden. Welche Signale davon ausgelöst werden, hängt davon ab, wie deine Mahlzeit aufgebaut ist. Zwei Mahlzeiten mit derselben Kalorienzahl können sehr unterschiedlich lange satt halten.\u003C\u002Fp>\n\u003Cp>Drei Faktoren sind hier die Hauptverantwortlichen: Protein. Volumen. Ballaststoffe. Wer sie kennt und gezielt einsetzt, verlängert die Sättigung pro Mahlzeit um zwei bis drei Stunden.\u003C\u002Fp>\n\u003Ch2 id=\"protein\">Protein\u003C\u002Fh2>\n\u003Cp>Ab 25 bis 40 Gramm pro Mahlzeit setzt der Sättigungseffekt deutlich ein. Das Hungerhormon Ghrelin sinkt \u003Cspan data-cite=\"cummings2001_ghrelin\" class=\"citation\">(Cummings et al., 2001)\u003C\u002Fspan>, die Sättigungshormone PYY und GLP-1 steigen \u003Cspan data-cite=\"leidy2015_protein\" class=\"citation\">(Leidy et al., 2015)\u003C\u002Fspan>.\u003C\u002Fp>\n\u003Cp>Wer chronisch zu wenig Protein isst, gleicht das im Schnitt mit zusätzlichen Kohlenhydraten und Fett aus, oft ohne es zu merken. Raubenheimer (2023) nennt das Protein-Leverage: Der Körper möchte eine bestimmte Menge Protein, und wenn er es nicht bekommt, erzeugt er so lange Hunger, bis genug Protein reinkommt.\u003C\u002Fp>\n\u003Cp>In der Praxis: Jede Hauptmahlzeit sollte eine ordentliche Portion Proteinquellen beinhalten. Hähnchenbrust, Magerquark, Eier, ein Becher Skyr, Tofu usw.\u003C\u002Fp>\n\u003Ch2 id=\"volumen\">Volumen\u003C\u002Fh2>\n\u003Cp>Wasserreiche Lebensmittel füllen den Magen, ohne die Kalorienbilanz zu stark zu belasten. Rolls (2009) zeigte das in mehreren randomisierten Studien: Bei gleicher Kaloriendichte essen Menschen mehr Volumen und werden früher satt.\u003C\u002Fp>\n\u003Cp>Eine 400-Kalorien-Salatschüssel mit Hähnchen sättigt anders als ein 400-Kalorien-Sandwich. Beim Sandwich bleibt die Magendehnung gering. Der Salat füllt den Magen spürbar stärker.\u003C\u002Fp>\n\u003Cp>Praktisch heiÃt das: Salat, Gemüse, Suppe oder Beeren sollen mengenmäÃig auf jedem Teller dominieren. Das Volumen darf groà sein. \u003C\u002Fp>","2026-05\u002Fsattheits-teller-diaet",[442,446,450,454,458,462],{"id":443,"title":444,"teaser":445,"access":22},"protein","Protein","Ab 25 bis 40 Gramm pro Mahlzeit sinkt das Hungerhormon Ghrelin.",{"id":447,"title":448,"teaser":449,"access":22},"volumen","Volumen","Warum ein Salat bei gleichen Kalorien stärker sättigt als ein Sandwich.",{"id":451,"title":452,"teaser":453,"access":32},"ballaststoffe","Ballaststoffe","Welche Fasern länger satt halten und alle drei Bausteine im Ãberblick.",{"id":455,"title":456,"teaser":457,"access":32},"zwischen-den-mahlzeiten","Zwischen den Mahlzeiten","Wie du echten Hunger von bloÃen Gelüsten unterscheidest.",{"id":459,"title":460,"teaser":461,"access":32},"wenn-nichts-hilft","Wenn nichts hilft","Vier Stellschrauben, falls du nach zwei Wochen noch hungrig bist.",{"id":239,"title":240,"teaser":463,"access":32},"Was die drei Bausteine zusammen für deine Sättigung leisten können.",{"remainingWords":465,"tableCount":197,"hasJohannesBox":16,"headingCount":92},392,{"id":467,"revision":468,"slug":469,"title":470,"subtitle":98,"author":11,"publishedOn":335,"origin":471,"href":472,"heroImage":473,"heroAlt":470,"previewHtml":474,"authorized":16,"pdfEnabled":16,"attributionId":475,"toc":476,"locked":489},"briefing-schritte-pro-tag","8e10344a4365e0ac867c9b97a8d371edbe1b1bd8a9e92a21cd43ce36f11356ce","schritte-pro-tag","10.000 Schritte pro Tag: Wirklich notwendig?",{"issue":335,"number":125,"order":159},"\u002Fbriefings\u002Fschritte-pro-tag","\u002Fapi\u002Fbriefings\u002Fassets\u002Fbriefing-schritte-pro-tag\u002F8e10344a4365e0ac867c9b97a8d371edbe1b1bd8a9e92a21cd43ce36f11356ce\u002Fassets\u002Fhero.jpg","\u003Cp>10.000 Schritte am Tag: Die Zahl steht auf jedem Tracker, in fast jeder Gesundheits-App und in einer Menge Magazine. Sie klingt nach Studienergebnis, ist aber in Wahrheit ein Werbeslogan.\u003C\u002Fp>\n\u003Cp>Im Vorfeld der Olympischen Spiele 1964 in Tokio brachte ein japanisches Unternehmen einen tragbaren Schrittzähler auf den Markt. Produktname: \u003Cem>Manpo-kei\u003C\u002Fem>
1, wörtlich \"10.000-Schritte-Zähler\" \u003Cspan data-cite=\"hatano1993_pedometer\" class=\"citation\">(Hatano, 1993)\u003C\u002Fspan>. Eine eingängige runde Zahl, leicht zu merken, gut zu vermarkten. Aus dem Werbeslogan wurde eine globale Gesundheitsregel. Sechs Jahrzehnte später ist die Datenlage deutlich besser. Sie zeigt ein anderes Bild.\u003C\u002Fp>\n\u003Cp>Die bislang sauberste Antwort liefert eine Arbeit von Ding und Kollegen aus dem Jahr 2025, eine systematische Ãbersicht und Dosis-Wirkungs-Meta-Analyse, die die tägliche Schrittzahl gegen harte Endpunkte stellt, also Herzinfarkt, Schlaganfall und vorzeitigen Tod. 57 Studien gingen in das Review ein und 31 in die zusammenfassenden Berechnungen.\u003C\u002Fp>\n\u003Ch2 id=\"wo-die-kurve-flach-wird-6-000-7-000-schritte\">Wo die Kurve flach wird: 6.000â7.000 Schritte\u003C\u002Fh2>\n\u003Ctable class=\"data-table\" style=\"min-width: 50px;\">\u003Ccolgroup>\u003Ccol style=\"min-width: 25px;\">\u003Ccol style=\"min-width: 25px;\">\u003C\u002Fcolgroup>\u003Ctbody>\u003Ctr>\u003Cth colspan=\"1\" rowspan=\"1\">\u003Cp>Punkt\u003C\u002Fp>\u003C\u002Fth>\u003Cth colspan=\"1\" rowspan=\"1\">\u003Cp>Ding et al. 2025\u003C\u002Fp>\u003C\u002Fth>\u003C\u002Ftr>\u003Ctr>\u003Ctd colspan=\"1\" rowspan=\"1\">\u003Cp>Evidenztyp\u003C\u002Fp>\u003C\u002Ftd>\u003Ctd colspan=\"1\" rowspan=\"1\">\u003Cp>systematischer Review mit Dosis-Wirkungs-Meta-Analyse\u003C\u002Fp>\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd colspan=\"1\" rowspan=\"1\">\u003Cp>Umfang\u003C\u002Fp>\u003C\u002Ftd>\u003Ctd colspan=\"1\" rowspan=\"1\">\u003Cp>57 Studien im Review, 31 in den zusammenfassenden Berechnungen\u003C\u002Fp>\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd colspan=\"1\" rowspan=\"1\">\u003Cp>Population\u003C\u002Fp>\u003C\u002Ftd>\u003Ctd colspan=\"1\" rowspan=\"1\">\u003Cp>Erwachsene über mehrere Jahre beobachtet â niemand bekam eine Schrittzahl verordnet\u003C\u002Fp>\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd colspan=\"1\" rowspan=\"1\">\u003Cp>Endpunkte\u003C\u002Fp>\u003C\u002Ftd>\u003Ctd colspan=\"1\" rowspan=\"1\">\u003Cp>tägliche Schritte gegen harte Outcomes: Herz-Kreislauf-Tod, Gesamtsterblichkeit, kardiovaskuläre Ereignisse\u003C\u002Fp>\u003C\u002Ftd>\u003C\u002Ftr>\u003Ctr>\u003Ctd colspan=\"1\" rowspan=\"1\">\u003Cp>Hauptlimit\u003C\u002Fp>\u003C\u002Ftd>\u003Ctd colspan=\"1\" rowspan=\"1\">\u003Cp>nur Beobachtung, keine Randomisierung â Assoziation statt Kausalbeleg\u003C\u002Fp>\u003C\u002Ftd>\u003C\u002Ftr>\u003C\u002Ftbody>\u003C\u002Ftable>\n\u003Cp>Ãber alle drei Endpunkte (Gesamtsterblichkeit und Herz-Kreislauf-Tod, dazu kardiovaskuläre Ereignisse) flacht die Risikoreduktion im Bereich von etwa 6.000â7.000 Schritten pro Tag ab \u003Cspan data-cite=\"ding2025_steps\" class=\"citation\">(Ding et al., 2025)\u003C\u002Fspan>. Jeder Schritt darüber hinaus bringt nur noch einen kleinen zusätzlichen Nutzen als die Schritte davor.\u003C\u002Fp>\n\u003Cp>\u003Cstrong>Mehr Schritte sind zwar fast immer besser als weniger. Der gröÃte messbare Zugewinn liegt aber vor dem klassischen 10.000-Ziel, nämlich bei etwa 6.000â7.000 Schritten.\u003C\u002Fstrong>\u003C\u002Fp>\n\u003Cp>Wenn du gerade bei 3.000 stehst, sind die ersten zusätzlichen tausend Schritte wertvoller als der Sprung von 8.000 auf 9.000. Der gröÃte Gewinn liegt früh, irgendwo zwischen sehr wenig Alltagsbewegung und einem wiederholbaren mittleren Niveau.\u003C\u002Fp>\n\u003Ch2 id=\"wo-die-schritte-studie-keine-antwort-gibt\">Wo die Schritte-Studie keine Antwort gibt\u003C\u002Fh2>","2026-05\u002Fschritte-pro-tag",[477,481,485],{"id":478,"title":479,"teaser":480,"access":22},"wo-die-kurve-flach-wird-6-000-7-000-schritte","Wo die Kurve flach wird: 6.000â7.000 Schritte","Warum die ersten tausend Extraschritte mehr bringen als 10.000.",{"id":482,"title":483,"teaser":484,"access":27},"wo-die-schritte-studie-keine-antwort-gibt","Wo die Schritte-Studie keine Antwort gibt","Warum die Daten ein guter Hinweis sind, aber kein Kausalbeweis.",{"id":486,"title":487,"teaser":488,"access":32},"in-welchem-korridor-du-je-nach-ausgangslage-landen-solltest","In welchem Korridor du je nach Ausgangslage landen solltest","Konkrete Zielwerte für vier Startpunkte, auch bei Gelenkbeschwerden.",{"remainingWords":490,"tableCount":125,"hasJohannesBox":360,"headingCount":101},315,{"id":492,"revision":493,"slug":494,"title":495,"subtitle":98,"author":11,"publishedOn":496,"origin":497,"href":498,"heroImage":499,"heroAlt":495,"previewHtml":500,"authorized":16,"pdfEnabled":16,"attributionId":501,"toc":502,"locked":519},"briefing-abnehmen-ab-50-was-sich-veraendert-hat","936805e5a1a9d1c21cfb4496a5db84a2fa1565a8d85326f076415768abf35f97","abnehmen-ab-50-was-sich-veraendert-hat","Abnehmen ab 50: Was sich verändert hat â und was jetzt funktioniert","2026-04",{"issue":496,"number":197,"order":125},"\u002Fbriefings\u002Fabnehmen-ab-50-was-sich-veraendert-hat","\u002Fapi\u002Fbriefings\u002Fassets\u002Fbriefing-abnehmen-ab-50-was-sich-veraendert-hat\u002F936805e5a1a9d1c21cfb4496a5db84a2fa1565a8d85326f076415768abf35f97\u002Fassets\u002Fhero.jpg","\u003Cp>Ab der Lebensmitte zeigt sich ein Muster, das viele so erleben: Das Gewicht steigt und steigt. Abnehmen wird immer schwerer. Was früher noch funktioniert hat, bringt jetzt nichts mehr. Fett wandert von Hüften und Oberschenkeln in die Körpermitte. Selbst wenn die Waage stabil bleibt, verschiebt sich langsam das Muskel:Fett-Verhältnis.\u003C\u002Fp>
1","2026-04\u002Fabnehmen-ab-50-was-sich-veraendert-hat",[503,507,511,515],{"id":504,"title":505,"teaser":506,"access":32},"warum-kaloriendefizit-allein-ab-50-nach-hinten-losgeht","Warum Kaloriendefizit allein ab 50 nach hinten losgeht","Was eine Jahresstudie an 180 Frauen über Diät mit und ohne Training zeigt.",{"id":508,"title":509,"teaser":510,"access":32},"was-sich-biologisch-veraendert-hat","Was sich biologisch verändert hat","Muskeln, Hormone, Stoffwechsel: was die Langzeitdaten wirklich zeigen.",{"id":512,"title":513,"teaser":514,"access":32},"warum-aggressives-kaloriendefizit-ab-50-kontraproduktiv-wird","Warum aggressives Kaloriendefizit ab 50 kontraproduktiv wird","Ab wann Muskeln verloren gehen und was ein langsames Tempo bringt.",{"id":516,"title":517,"teaser":518,"access":32},"wie-es-ab-jetzt-funktioniert","Wie es ab jetzt funktioniert","Vier Hebel für Protein, Krafttraining, Defizit und Alltagsbewegung.",{"remainingWords":520,"tableCount":197,"hasJohannesBox":16,"headingCount":51},4476,{"id":522,"revision":523,"slug":524,"title":525,"subtitle":98,"author":11,"publishedOn":496,"origin":526,"href":527,"heroImage":528,"heroAlt":525,"previewHtml":529,"authorized":16,"pdfEnabled":16,"attributionId":530,"toc":531,"locked":548},"briefing-kollagen-fuer-die-sehnen","56fbd635ed187c880bd7a84426f4c894c044e6d710d4d7b60bd3349c6ae81b6b","kollagen-fuer-die-sehnen","Kollagen für die Sehnen: Was bringt es wirklich beim Krafttraining?",{"issue":496,"number":197,"order":51},"\u002Fbriefings\u002Fkollagen-fuer-die-sehnen","\u002Fapi\u002Fbriefings\u002Fassets\u002Fbriefing-kollagen-fuer-die-sehnen\u002F56fbd635ed187c880bd7a84426f4c894c044e6d710d4d7b60bd3349c6ae81b6b\u002Fassets\u002Fhero.jpg","\u003Cp>Kollagen ist eines der meistverkauften Supplements im Fitnessbereich. Die Versprechen reichen von besserer Haut über gesunde Gelenke bis zu stärkeren Sehnen. Aber was sagt die Forschung wirklich? Eine aktuelle Studie liefert interessante Ergebnisse â und macht gleichzeitig die Grenzen der bisherigen Evidenz deutlich.\u003C\u002Fp>\n\u003Ch2 id=\"sehnen-bestehen-fast-komplett-aus-kollagen\">Sehnen bestehen fast komplett aus Kollagen\u003C\u002Fh2>\n\u003Cp>Zum Verständnis: Sehnen sind zu 60â85 % aus Kollagen aufgebaut \u003Cspan class=\"citation\" data-cite=\"kjaer2004\">(Kjaer, 2004)\u003C\u002Fspan>. Sie speichern und geben Energie bei Dehnungs-Verkürzungs-Zyklen ab und übertragen die Muskelkraft auf den Knochen. Krafttraining steigert die Kollagensynthese in menschlichen Sehnen \u003Cspan class=\"citation\" data-cite=\"miller2005\">(Miller et al., 2005)\u003C\u002Fspan> â nicht nur lokal, sondern systemisch, bis hin zur Haut \u003Cspan class=\"citation\" data-cite=\"nishikori2023\">(Nishikori et al., 2023)\u003C\u002Fspan>.\u003C\u002Fp>\n\u003Cp>Skelettmuskulatur besteht dagegen nur zu etwa 5 % aus Kollagen \u003Cspan class=\"citation\" data-cite=\"gilliesLieber2011\">(Gillies et al., 2011)\u003C\u002Fspan>. Das ist ein entscheidender Punkt für die Interpretation der Ergebnisse.\u003C\u002Fp>\n\u003Cdiv class=\"insight-box\">\n\u003Cspan class=\"insight-box-label\">22 Athletinnen, 8 Wochen, Triple-Blind\u003C\u002Fspan>\n\u003Cp>Nulty und Erskine \u003Cspan class=\"citation\" data-cite=\"nultyErskine2025\">(Nulty et al., 2025)\u003C\u002Fspan> untersuchten 22 prämenopausale Feldhockey-Athletinnen (Durchschnittsalter 37 Jahre) über 8 Wochen. Alle absolvierten 3x\u002FWoche exzentrisches Krafttraining.\u003C\u002Fp>\n\u003Cp>\u003Cstrong>Kollagengruppe:\u003C\u002Fstrong> 30 g hydrolysiertes Kollagen + 500 mg Vitamin C vor dem Training.\u003C\u002Fp>\n\u003Cp>\u003Cstrong>Placebo:\u003C\u002Fstrong> Kalorisch abgestimmtes Maltodextrin + Vitamin C.\u003C\u002Fp>\n\u003C\u002Fdiv>\n\u003Ch2 id=\"die-ergebnisse-sehnen-ja-muskeln-nein\">Die Ergebnisse: Sehnen ja, Muskeln nein\u003C\u002Fh2>\n\u003Cp>\u003Cstrong>Was bei allen gleich war:\u003C\u002Fstrong>\u003C\u002Fp>\n\u003Cul>\n\u003Cli>Maximalkraft stieg um 14 % (892 auf 1.011 N)\u003C\u002Fli>\n\u003Cli>Muskeldicke des Vastus lateralis stieg um 5 %\u003C\u002Fli>\n\u003Cli>Sprungleistung veränderte sich nicht\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Cp>Kein Unterschied zwischen den Gruppen bei Kraft und MuskelgröÃe. Das
1ist erwartbar â wenn Muskeln nur 5 % Kollagen enthalten, wäre es überraschend, wenn Kollagen-Supplementierung den Muskelaufbau beeinflusst.\u003C\u002Fp>\n\u003Cp>\u003Cstrong>Was bei der Kollagengruppe besser war:\u003C\u002Fstrong>\u003C\u002Fp>\n\u003Cul>\n\u003Cli>Querschnittsfläche der Patellasehne: +4,3 % vs. +1,8 % Placebo (p = .014)\u003C\u002Fli>\n\u003Cli>Maximale Kraftentwicklungsrate (pRFD): +28 % vs. +17 % Placebo (p = .039)\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Cp>Die Sehnen der Kollagengruppe wuchsen also stärker und die Kraftentwicklungsgeschwindigkeit nahm deutlicher zu.\u003C\u002Fp>\n\u003Ch2 id=\"der-elefant-im-raum-protein-vs-kollagen\">Der Elefant im Raum: Protein vs. Kollagen\u003C\u002Fh2>\n\u003Cp>Hier liegt das gröÃte Problem der aktuellen Kollagenforschung â und diese Studie ist da keine Ausnahme.\u003C\u002Fp>","2026-04\u002Fkollagen-fuer-die-sehnen",[532,536,540,544],{"id":533,"title":534,"teaser":535,"access":22},"sehnen-bestehen-fast-komplett-aus-kollagen","Sehnen bestehen fast komplett aus Kollagen","Was Muskeln davon unterscheidet und wie die Studie mit 22 Athletinnen lief.",{"id":537,"title":538,"teaser":539,"access":22},"die-ergebnisse-sehnen-ja-muskeln-nein","Die Ergebnisse: Sehnen ja, Muskeln nein","Patellasehne +4,3 statt +1,8 Prozent, dazu schnellere Kraftentwicklung.",{"id":541,"title":542,"teaser":543,"access":27},"der-elefant-im-raum-protein-vs-kollagen","Der Elefant im Raum: Protein vs. Kollagen","Welche Vergleichsgruppe fehlt und was für einen spezifischen Effekt spricht.",{"id":545,"title":546,"teaser":547,"access":32},"fuer-wen-ist-das-relevant","Für wen ist das relevant?","Drei Gruppen, die profitieren könnten, plus Dosis und Dauer für einen Test.",{"remainingWords":549,"tableCount":91,"hasJohannesBox":16,"headingCount":51},252,{"id":551,"revision":552,"slug":553,"title":554,"subtitle":98,"author":11,"publishedOn":496,"origin":555,"href":556,"heroImage":557,"heroAlt":554,"previewHtml":558,"authorized":16,"pdfEnabled":16,"attributionId":559,"toc":560,"locked":581},"briefing-schlaf-das-staerkste-werkzeug-das-du-nicht-kaufen-kannst","cc27f1b52b90e7aceb3edd3e71e6672c89f1cd4e7c9d0d87abf498d66a1e5e8a","schlaf-das-staerkste-werkzeug-das-du-nicht-kaufen-kannst","Schlaf â das stärkste Werkzeug, das du nicht kaufen kannst",{"issue":496,"number":197,"order":92},"\u002Fbriefings\u002Fschlaf-das-staerkste-werkzeug-das-du-nicht-kaufen-kannst","\u002Fapi\u002Fbriefings\u002Fassets\u002Fbriefing-schlaf-das-staerkste-werkzeug-das-du-nicht-kaufen-kannst\u002Fcc27f1b52b90e7aceb3edd3e71e6672c89f1cd4e7c9d0d87abf498d66a1e5e8a\u002Fassets\u002Fhero.jpg","\u003Cp>Es gibt ein Werkzeug für Gewicht, Herz und Kopf, das nichts kostet, keine Nebenwirkungen hat und in fast jeder Studie besser abschneidet als das, was man dafür kaufen kann. Schlaf.\u003C\u002Fp>\n\u003Ch2 id=\"was-schlaf-eigentlich-macht\">Was Schlaf eigentlich macht\u003C\u002Fh2>\n\u003Cp>Nedeltcheva hat zehn übergewichtige Erwachsene zweimal in ein Kaloriendefizit gesetzt â einmal bei 8,5 Stunden, einmal bei 5,5 Stunden Schlaf, bei identischer Ernährung \u003Cspan class=\"citation\" data-cite=\"nedeltcheva2010\">(Nedeltcheva et al., 2010)\u003C\u002Fspan>. Nach zwei Wochen hatten beide Gruppen rund 3 kg abgenommen. So weit alles gleich.\u003C\u002Fp>\n\u003Cp>Unterschiedlich war, \u003Cem>woraus\u003C\u002Fem> die 3 kg bestanden. Bei gutem Schlaf gingen 1,4 kg Fett und 1,5 kg fettfreie Masse weg. Bei Kurzschlaf: 0,6 kg Fett und 2,4 kg fettfreie Masse. Der Körper opfert Muskel statt Fett, wenn Schlaf knapp wird.\u003C\u002Fp>\n\u003Cdiv class=\"insight-box\">\n\u003Cspan class=\"insight-box-label\">Identisches Defizit, unterschiedlicher Schlaf\u003C\u002Fspan>\n\u003Cp>Zwei Gruppen, 14 Tage, gleiches Essen, gleiches Defizit:\u003C\u002Fp>\n\u003Cul>\n\u003Cli>8,5 h Schlaf: 1,4 kg Fett verloren, 1,5 kg fettfreie Masse\u003C\u002Fli>\n\u003Cli>5,5 h Schlaf: 0,6 kg Fett, aber 2,4 kg fettfreie Masse\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Cp>\u003Cstrong>Bei Kurzschlaf kommen rund 80 % des Gewichtsverlusts aus der Muskulatur.\u003C\u002Fstrong>\u003C\u002Fp>\n\u003C\u002Fdiv>\n\u003Cp>Herz und Mortalität. Hier wird es interessant, weil die Studie mit dem klassischen Narrativ bricht, man müsse nur möglichst lange schlafen. Windred und Kollegen haben 88.975 UK-Biobank-Teilnehmer eine Woche lang mit Akzelerometer am Handgelenk gemessen und dann sieben Jahre nachverfolgt \u
1003Cspan class=\"citation\" data-cite=\"windred2024\">(Windred et al., 2024)\u003C\u002Fspan>. Ergebnis: Nicht wie \u003Cem>lang\u003C\u002Fem> jemand schläft, sondern wie \u003Cem>regelmässig\u003C\u002Fem>, war der stärkere Prädiktor. Die unregelmässigsten 5 % hatten ein um 53 % erhöhtes Gesamtmortalitätsrisiko und ein um 88 % erhöhtes Herz-Kreislauf-Risiko. Auch nach Adjustierung für Schlafdauer blieb der Effekt. Umgekehrt verlor die Dauer ihre Bedeutung, sobald man für Regelmässigkeit adjustierte.\u003C\u002Fp>\n\u003Cp>Heisst: Wer jede Nacht sechs Stunden schläft, aber immer zur gleichen Zeit, fährt besser als wer mal sieben und mal fünf bekommt.\u003C\u002Fp>","2026-04\u002Fschlaf-das-staerkste-werkzeug-das-du-nicht-kaufen-kannst",[561,565,569,573,577],{"id":562,"title":563,"teaser":564,"access":27},"was-schlaf-eigentlich-macht","Was Schlaf eigentlich macht","Kurzschlaf im Defizit kostet Muskeln, RegelmäÃigkeit schlägt Dauer.",{"id":566,"title":567,"teaser":568,"access":32},"das-habit-fuenf-parameter-ein-protokoll","Das Habit: fünf Parameter, ein Protokoll","Konkrete Regeln zu Bettzeit, Koffein, Raumklima, Dusche und Alkohol.",{"id":570,"title":571,"teaser":572,"access":32},"warum-genau-diese-fuenf","Warum genau diese fünf","Welche Studien hinter jeder Regel stehen und was ab 50 anders ist.",{"id":574,"title":575,"teaser":576,"access":32},"was-du-selbst-merken-wirst","Was du selbst merken wirst","Was anfangs irritiert und was sich nach einigen Tagen bessert.",{"id":578,"title":579,"teaser":580,"access":32},"wo-die-meisten-scheitern","Wo die meisten scheitern","Die zwei häufigsten Fallen bei der Umstellung.",{"remainingWords":582,"tableCount":91,"hasJohannesBox":16,"headingCount":159},896,{"id":584,"revision":585,"slug":586,"title":587,"subtitle":98,"author":11,"publishedOn":496,"origin":588,"href":589,"heroImage":590,"heroAlt":587,"previewHtml":591,"authorized":16,"pdfEnabled":16,"attributionId":592,"toc":593,"locked":608},"briefing-stimmt-das-koffein-dehydriert-herz","367f6f6be9bca391d739362c55102867a602e5d5e5c3fcaa9459b710d1b6a011","stimmt-das-koffein-dehydriert-herz","Koffein: Dehydriert und schadet dem Herzen?",{"issue":496,"number":197,"order":101},"\u002Fbriefings\u002Fstimmt-das-koffein-dehydriert-herz","\u002Fapi\u002Fbriefings\u002Fassets\u002Fbriefing-stimmt-das-koffein-dehydriert-herz\u002F367f6f6be9bca391d739362c55102867a602e5d5e5c3fcaa9459b710d1b6a011\u002Fassets\u002Fhero.jpg","\u003Cp>Zwei Vorwürfe in einem Satz: Die Tasse Kaffee entwässere dich und setze deinem Herzen zu. Klingt nach einem Doppelschlag, der Koffein endgültig ins Reich der Sünden verbannt. Nur â die Datenlage sagt etwas anderes.\u003C\u002Fp>\n\u003Ch2 id=\"warum-die-behauptung-sich-so-hartnaeckig-haelt\">Warum die Behauptung sich so hartnäckig hält\u003C\u002Fh2>\n\u003Cp>Koffein ist pharmakologisch aktiv, und wer einmal nach drei doppelten Espressi auf der Toilette stand, hält die diuretische Wirkung für ausgemacht. Hinzu kommt der spürbare Puls-Kick nach einer grossen Dosis â das fühlt sich nach Belastung an, und von dort ist es gedanklich nur ein kurzer Weg zu "schadet dem Herzen".\u003C\u002Fp>\n\u003Cp>Auch die Fachlogik klingt zunächst plausibel. Koffein blockiert den Adenosin-Rezeptor und regt das zentrale Nervensystem an. Gleichzeitig hat es eine ausgesprochen variable Halbwertszeit von 1,5 bis 9,5 Stunden \u003Cspan class=\"citation\" data-cite=\"antonio2024\">(Antonio et al., 2024)\u003C\u002Fspan>. Wer langsam metabolisiert, spürt die Wirkung stundenlang â und deutet jedes Herzklopfen als Warnsignal. Nachvollziehbar, aber eben nicht gleichbedeutend mit Schaden.\u003C\u002Fp>\n\u003Ch2 id=\"dehydriert-koffein-nein-nicht-in-moderaten-mengen\">Dehydriert Koffein? Nein â nicht in moderaten Mengen\u003C\u002Fh2>\n\u003Cp>Der narrative Review von Antonio et al. (2024) im \u003Cem>Journal of the International Society of Sports Nutrition\u003C\u002Fem> räumt mit dem Dehydrations-Mythos ziemlich klar auf \u003Cspan class=\"citation\" data-cite=\"antonio2024\">(Antonio et al., 2024)\u003C\u002Fspan>. Moderate Tagesdosen von etwa 250â300 mg (rund 3 mg\u002Fkg, drei Tassen Kaffee) erhöhen bei Gewohnheitstrinkern das Urinvolumen \u003Cem>nicht\u003C\u002Fem>. Eine akute diuretische Wirkung setzt erst ab 500 mg oder mehr ein, entsprechend â¥6 mg\u002Fkg â das ist also erst bei 6 Tassen und mehr der Fall.\u003C\u002Fp>\n\u003Cp>\u003Cstrong>Die zentrale Arbeit dazu ist eine Meta-Analyse von Zhang et al. (2015) über 16 Studien bei regelmässig trainierenden Erwachsenen: Bei einer medianen Aufnahme von 300 mg Koffein fand sich kein Dehydrationseffekt\u003C\u002Fstrong> \u003Cspan class=\"citation\" data-cite=\"zhang2015\">(Zhang et al., 2015)\u003C\u002Fspan>. Killer et al. gingen noch einen Schritt weiter â sie verglichen 3â6 Tassen Kaffee pro Tag direkt mit reinem Wasser und fanden eine praktisch identische Hydrationswirkung \u003Cspan class=\"citation\" data-cite=\"killer2014\">(Killer et al., 2014)\u003C\u002Fspan>. Kaffee zählt also zur Flüssigkeitsbilanz, er zieht sie nicht ab.\u003C\u002Fp>
1","2026-04\u002Fstimmt-das-koffein-dehydriert-herz",[594,598,602,606],{"id":595,"title":596,"teaser":597,"access":22},"warum-die-behauptung-sich-so-hartnaeckig-haelt","Warum die Behauptung sich so hartnäckig hält","Harndrang und Puls-Kick: woher der Verdacht gegen Kaffee kommt.",{"id":599,"title":600,"teaser":601,"access":27},"dehydriert-koffein-nein-nicht-in-moderaten-mengen","Dehydriert Koffein? Nein â nicht in moderaten Mengen","Bis etwa 300 mg täglich steigt die Urinmenge bei Gewohnheitstrinkern nicht.",{"id":603,"title":604,"teaser":605,"access":32},"schadet-koffein-dem-herzen-die-richtung-ist-umgekehrt","Schadet Koffein dem Herzen? Die Richtung ist umgekehrt","Was groÃe Meta-Analysen zeigen und welche Tagesdosis als sicher gilt.",{"id":239,"title":240,"teaser":607,"access":32},"Das Urteil zu beiden Vorwürfen und wann Kaffee doch zum Problem wird.",{"remainingWords":609,"tableCount":91,"hasJohannesBox":360,"headingCount":51},450,{"id":611,"revision":612,"slug":613,"title":614,"subtitle":98,"author":11,"publishedOn":496,"origin":615,"href":616,"heroImage":617,"heroAlt":614,"previewHtml":618,"authorized":16,"pdfEnabled":16,"attributionId":619,"toc":620,"locked":641},"briefing-whey-protein-vor-dem-laufen","0dad78b021e1a6fe801e258fd702c15ed6337fe91d83ead44fd7f78a6d58a40d","whey-protein-vor-dem-laufen","Whey Protein vor dem Laufen â wie viel verträgt der Magen wirklich?",{"issue":496,"number":197,"order":159},"\u002Fbriefings\u002Fwhey-protein-vor-dem-laufen","\u002Fapi\u002Fbriefings\u002Fassets\u002Fbriefing-whey-protein-vor-dem-laufen\u002F0dad78b021e1a6fe801e258fd702c15ed6337fe91d83ead44fd7f78a6d58a40d\u002Fassets\u002Fhero.jpg","\u003Cp>Viele Läufer meiden Protein vor dem Training. Die Logik: Protein liegt schwer im Magen, und beim Laufen rächen sich Verdauungsprobleme besonders schnell. Magen-Darm-Beschwerden betreffen 30â90 % aller Läufer \u003Cspan class=\"citation\" data-cite=\"deOliveira2014\">(de et al., 2014)\u003C\u002Fspan> â das ist kein Randproblem.\u003C\u002Fp>\n\u003Cp>Aber ist die Angst vor Pre-Run-Protein berechtigt? Eine aktuelle klinische Studie hat genau das getestet.\u003C\u002Fp>\n\u003Ch2 id=\"das-setup\">Das Setup\u003C\u002Fh2>\n\u003Cp>Shaw und Kollegen \u003Cspan class=\"citation\" data-cite=\"shaw2026\">(Shaw et al., 2026)\u003C\u002Fspan> lieÃen 13 Freizeitläufer (acht Frauen, fünf Männer) einen 10-km-Lauf auf dem Laufband absolvieren â bei 85 % ihres Wettkampftempos. Das ist submaximal, aber nah genug an der Realität, dass Verdauungsprobleme relevant werden.\u003C\u002Fp>\n\u003Cp>60 Minuten vor dem Lauf bekamen die Teilnehmer einen Shake. In einem Crossover-Design durchlief jeder Teilnehmer beide Bedingungen:\u003C\u002Fp>\n\u003Cul>\n\u003Cli>\u003Cstrong>Niedrig-Protein (LP):\u003C\u002Fstrong> 0,15 g Whey\u002Fkg Körpergewicht + Kohlenhydrate\u003C\u002Fli>\n\u003Cli>\u003Cstrong>Moderat-Protein (MP):\u003C\u002Fstrong> 0,4 g Whey\u002Fkg Körpergewicht + dieselbe Kohlenhydratmenge\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Cp>Da die Kohlenhydrate identisch gehalten wurden, hatte der MP-Shake mehr Gesamtkalorien. Das ist ein bewusster Kompromiss: Man wollte den ergogenen Kohlenhydrat-Effekt konstant halten, kann aber nicht ausschlieÃen, dass die zusätzliche Energie an sich einen Einfluss hat.\u003C\u002Fp>\n\u003Cp>GI-Symptome wurden per Fragebogen erfasst (vor Shake, 60 Minuten nach Shake, nach Lauf), Völlegefühl per visueller Analogskala, Blutzucker per Kapillarblutprobe.\u003C\u002Fp>\n\u003Ch2 id=\"die-ergebnisse\">Die Ergebnisse\u003C\u002Fh2>\n\u003Cp>Vier zentrale Befunde:\u003C\u002Fp>\n\u003Cp>\u003Cstrong>1. GI-Symptome nahmen beim Laufen zu â unabhängig vom Protein.\u003C\u002Fstrong> In beiden Bedingungen stiegen die Symptome zwischen Nüchternzustand und Lauf. Aber der Proteingehalt hatte keinen Einfluss auf die Gesamtsymptomatik (p = 0,85).\u003C\u002Fp>\n\u003Cp>\u003Cstrong>2. Der einzige Unterschied: Blähungen.\u003C\u002Fstrong> Die MP-Bedingung führte zu stärkerem Blähgefühl während des Laufs (1,23 vs. 0,54 auf der Skala; p = 0,03). Alle anderen Symptome â Ãbelkeit, Krämpfe, Durchfall, Sodbrennen â unterschieden sich nicht.\u003C\u002Fp>\n\u003Cp>\u003Cstrong>3. Kein Unterschied im Blutzucker.\u003C\u002Fstrong> Beide Shakes führten 30 Minuten nach dem Trinken zu einem Blutzuckeranstieg, aber es gab keinen Unterschied zwischen den Dosen (p = 0,20). Die Hypothese, dass Protein die Blutzuckerregulation verbessern könnte \u003Cspan class=\"citation\" data-cite=\"gunnerud2013\">(Gunnerud et al., 2013)\u003C\u002Fspan>, bestätigt sich hier nicht.\u003C\u002Fp>
1","2026-04\u002Fwhey-protein-vor-dem-laufen",[621,625,629,633,637],{"id":622,"title":623,"teaser":624,"access":22},"das-setup","Das Setup","13 Freizeitläufer, 10 km, zwei Whey-Dosen eine Stunde vor dem Start.",{"id":626,"title":627,"teaser":628,"access":27},"die-ergebnisse","Die Ergebnisse","Mehr Whey brachte nur stärkere Blähungen, sonst keine Unterschiede.",{"id":630,"title":631,"teaser":632,"access":32},"was-die-studie-nicht-zeigt","Was die Studie nicht zeigt","Fünf Schwächen im Design und welche davon am schwersten wiegt.",{"id":634,"title":635,"teaser":636,"access":32},"was-das-fuer-die-praxis-bedeutet","Was das für die Praxis bedeutet","Dosis pro Kilo, Timing und Produktwahl für deinen Trainingslauf.",{"id":638,"title":639,"teaser":640,"access":32},"die-groessere-perspektive","Die gröÃere Perspektive","Wie belastbar die Studie ist und für wen sich ein Versuch lohnt.",{"remainingWords":642,"tableCount":91,"hasJohannesBox":16,"headingCount":159},460,[644,666,684,699,717,734,751,767,784,800,816,833,848,864,879,894,909,926,942,960,975,991,1006,1021,1037,1052,1067,1083,1101,1118,1134,1151,1168,1183,1198,1215,1228,1243,1258,1273,1290,1305,1320,1336,1352,1367,1382,1397,1411,1425,1440,1455,1470,1485,1499,1514,1528,1543,1558,1573,1587,1603,1618,1635,1650,1667,1683,1698,1712,1730,1745,1760,1775,1790,1805,1821,1838,1854,1869,1883,1898,1913,1927,1941,1956,1969,1982,1995,2009,2023,2036,2049,2062,2075,2088,2101,2115,2128,2141,2154,2168,2182,2196,2210,2223,2237,2251,2264,2278,2292,2306,2320,2334,2347,2361,2375,2389,2402,2416,2430,2444,2458,2474,2490,2504,2519,2535,2551,2566,2581,2596,2611,2626,2640,2654,2669,2684,2699,2714,2728,2743,2758,2771,2784,2798,2814,2829,2844,2859,2873,2887,2902,2919,2933,2948,2961,2975,2989,3003,3018,3031,3046,3061,3076,3092,3107,3122,3138,3153,3169,3185,3201,3215,3230,3246,3260,3275,3290,3305,3320,3335,3351,3366,3380,3395,3411,3425,3440,3456,3471,3488,3502,3517,3530,3545,3560,3575,3591,3606,3622,3637,3652,3667,3681,3695,3711,3725,3739,3753,3768,3782,3796,3812,3826,3842,3857,3872,3886,3900,3915,3929,3944,3959,3974,3990,4004,4019,4033,4050,4067,4082,4097,4113,4128,4143,4160,4174,4189,4203,4218,4232,4246,4260,4275,4289,4302,4316,4331,4346,4362,4376,4388,4402,4417,4431,4445,4459,4475,4489,4503,4518,4532,4547,4561,4576,4591,4605,4620,4635,4649,4665,4679,4694,4710,4724,4740,4754,4769,4783,4798,4812,4826,4841,4857,4871,4886,4901,4915,4929,4943,4957,4971,4985,4999,5013,5027,5042,5058,5072,5086,5100,5114,5128,5142,5156,5169,5184,5198,5212,5227,5243],{"id":645,"slug":646,"title":647,"excerpt":648,"date":649,"modified":649,"categories":650,"tags":652,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":655,"seo_description":656,"sources":654,"plus_matching":657},26062601,"warum-der-bmi-oft-falsch-liegt","Warum der BMI oft falsch liegt","Der BMI unterscheidet nicht zwischen Muskelmasse, Fettmasse, Wasser und GröÃenverlust. Vier Beispiele zeigen, warum dein BMI dich täuschen kann und warum der KFA oft wichtiger ist.","2026-06-26T12:00:00",[651],301,[653],309,null,"koerper","Warum der BMI bei Muskelaufbau, Rekomposition, Alter und Wassergewicht oft falsch liegt. Mit Beispielen, BMI-2.0-Rechner und KFA-Einordnung.",{"disposition":658,"primary_topic":659,"secondary_topics":660,"reader_goals":661,"reviewed_at":663,"pinned":664,"excluded_targets":665},"fallback","gesundheitsmythen",[],[662],"gesundheit-verstehen","2026-07-11",[],[],{"id":667,"slug":668,"title":669,"excerpt":670,"date":671,"modified":672,"categories":673,"tags":674,"featured_media":91,"featured_image_url":675,"featured_image_alt":98,"primary_category_slug":676,"seo_description":654,"sources":654,"plus_matching":677},255895,"unendliches-volumen-fuer-hypertrophie-i-dont-buy-it-die-pelland-studie-teil-2-2","Unendliches Volumen für Hypertrophie? I don’t buy it. (Die Pelland-Studie) – Teil 2\u002F2","Rückblick: Was Teil 1 gezeigt hat Dies ist Teil 2 der Analyse. Teil 1 findest du hier. Kurz zur Einordnung: […]","2026-03-13T09:39:56","2026-03-13T11:02:33",[159],[],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fvolumen_krafttraining-1.jpg","muskelaufbau",{"disposition":678,"primary_topic":676,"secondary_topics":679,"reader_goals":680,"reviewed_at":663,"pinned":682,"excluded_targets":683},"eligible",[],[681],"muskeln-aufbauen",[],[],{"id":685,"slug":686,"title":687,"excerpt":688,"date":689,"modified":690,"categories":691,"tags":692,"featured_media":91,"featured_image_url":693,"featured_image_alt":98,"primary_category_slug":676,"seo_description":654,"sources":654,"plus_matching":694},255857,"unendliches-volumen-fuer-hypertrophie-teil-1-2","Unendliches Volumen für Hypertrophie? Why I donât buy it. (Die Pelland-Studie) â Teil 1\u002F2","In den letzten Jahren wird die Auswirkung des Volumens im Krafttraining auf die Muskelhypertrophie immer genauer unter die Lupe genommen. […
1]","2026-01-23T10:51:33","2026-03-13T10:30:49",[159],[],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fvolumen_krafttraining.jpg",{"disposition":678,"primary_topic":676,"secondary_topics":695,"reader_goals":696,"reviewed_at":663,"pinned":697,"excluded_targets":698},[],[681],[],[],{"id":700,"slug":701,"title":702,"excerpt":703,"date":704,"modified":705,"categories":706,"tags":708,"featured_media":91,"featured_image_url":709,"featured_image_alt":98,"primary_category_slug":710,"seo_description":654,"sources":654,"plus_matching":711},255880,"die-extremste-aber-machbarste-diaet-und-gesund","„Die extremste, aber machbarste Diät“ … und gesund?","im Januar sind schnelle Lösungen für gewichtige Probleme wieder hoch im Kurs. Dabei natürlich auch unsere „High Speed Diät“ (HSD), […]","2026-01-15T16:49:23","2026-01-15T16:56:19",[101,707],97,[],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002FFASTMODSLOW_abnehmen.jpg","abnehmen",{"disposition":678,"primary_topic":712,"secondary_topics":713,"reader_goals":714,"reviewed_at":663,"pinned":715,"excluded_targets":716},"kaloriendefizit",[],[710],[],[],{"id":718,"slug":719,"title":720,"excerpt":721,"date":722,"modified":723,"categories":724,"tags":725,"featured_media":91,"featured_image_url":726,"featured_image_alt":98,"primary_category_slug":727,"seo_description":654,"sources":654,"plus_matching":728},255015,"kfa-health","Welcher Körperfettanteil ist wirklich gesund?","Welchen Körperfettanteil (KFA) solltest du anstreben, wenn du das Beste für deine Gesundheit tun möchtest? Online kursieren wilde Angaben zwischen […]","2025-08-28T11:44:50","2026-01-02T14:51:24",[51],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fkfa_health.jpg","gesundheit",{"disposition":658,"primary_topic":729,"secondary_topics":730,"reader_goals":731,"reviewed_at":663,"pinned":732,"excluded_targets":733},"koerperzusammensetzung",[],[662],[],[],{"id":735,"slug":736,"title":737,"excerpt":738,"date":739,"modified":739,"categories":740,"tags":742,"featured_media":91,"featured_image_url":743,"featured_image_alt":744,"primary_category_slug":745,"seo_description":654,"sources":654,"plus_matching":746},254855,"ullis-rekomposition","Ullis Rekomposition","Ulli hat in 5 Monaten seine Kraftwerte stark steigern können und parallel dazu seinen KFA stark gesenkt (ca. 10 kg […]","2025-07-29T22:01:48",[741],117,[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Full_rekomp.jpg","Ullis Rekomposition vorher nachher","erfolge",{"disposition":658,"primary_topic":729,"secondary_topics":747,"reader_goals":748,"reviewed_at":663,"pinned":749,"excluded_targets":750},[],[662],[],[],{"id":752,"slug":753,"title":754,"excerpt":755,"date":756,"modified":757,"categories":758,"tags":759,"featured_media":91,"featured_image_url":761,"featured_image_alt":98,"primary_category_slug":745,"seo_description":654,"sources":654,"plus_matching":762},254473,"warum-die-high-speed-diaet-fuer-sarah-der-wendepunkt-war","-4,5kg und -3% KFA: Warum die High Speed Diät für Sarah der Wendepunkt war","Sarah, 24 Jahre, 172cm Was wurde gemacht? High Speed Diät Dauer: 2x 14 Tage, mit 2-wöchiger Pause Ergebnis: -4,5 kg […]","2025-07-25T14:59:35","2025-07-30T10:54:08",[741],[760,653],143,"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fsarah_hsd_b.jpg",{"disposition":678,"primary_topic":712,"secondary_topics":763,"reader_goals":764,"reviewed_at":663,"pinned":765,"excluded_targets":766},[729],[710],[],[],{"id":768,"slug":769,"title":770,"excerpt":771,"date":772,"modified":773,"categories":774,"tags":776,"featured_media":91,"featured_image_url":777,"featured_image_alt":98,"primary_category_slug":778,"seo_description":654,"sources":654,"plus_matching":779},254046,"eigenen-trainingsplan-erstellen-teil2","Eigenen Trainingsplan erstellen – Teil 2: GK, alt. GK, 2er-Split oder 3er-Split?","Nachdem du in Teil 1 deine optimale Trainingsfrequenz pro Woche ermittelt hast, geht es nun darum, welche Körperpartien du in […]","2025-03-11T10:17:58","2025-12-09T20:02:11",[775],114,[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Feigenen_trainingsplan_erstellen_teil2.jpg","training",{"disposition":658,"primary_topic":659,"secondary_topics":780,"reader_goals":781,"reviewed_at":663,"pinned":782,"excluded_targets":783},[],[662],[],[],{"id":785,"slug":786,"title":787,"excerpt":788,"date":789,"modified":790,"categories":791,"tags":793,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":794,"seo_description":654,"sources":654,"plus_matching":795},256028,"kh-schraegbankdruecken","KH-Schrägbankdrücken","Video KH-Schrägbankdrücken â Technik:","2025-01-26T13:53:30","2026-03-13T11:54:59",[792],80,[],"uebungen",{"disposition":658,"primary_topic":659,"secondary_topics":796,"reader_goals":797,"reviewed_at":663,"pinned":798,"excluded_targets":799},[],[662],[],[],{"id":801,"slug":802,"title":803,"excerpt":804,"date":805,"modified":806,"categories":807,"tags":808,"featured_media":91,"featured_image_url":809,"featured_image_alt":98,"primary_category_slug":810,"seo_description":654,"sources":654,"plus_matching":811},254161,"neue-app-features-exakter-kalorienverbrauch-kcal-und-makroziele","Neue App-Features: Exakter Kalorienverbrauch + Kcal- und Makroziele","Ab jetzt gibt es wieder viele neue Funktionen in der Fitness3 APP (fitness3.app). Neben der bisherigen Trainingsplanung und dem Kraftwerte-Tracking […]","2025-01-08T10:28:19","2025-12-10T10:29:12",[707],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002FFitness3_Overview.png","blog",{"disposition":678,"primary_topic":712,"secondary_topics":812,"reader_goals":813,"reviewed_at":663,"pinned":814,"excluded_targets":815},[],[710],[],[],{"id":817,"slug":818,"title":819,"excerpt":820,"date":821,"modified":822,"categories":823,"tags":824,"featured_media":91,"featured_image_url":826,"featured_image_alt":98,"primary_category_slug":710,"seo_description":827,"sources":654,"plus_matching":828},9936,"effektive-massnahmen-um-waehrend-den-feiertagen-ferien-nicht-zuzunehmen","Nicht explodieren über die Feiertage – Die #10 effektivsten Strategien","Die Feiertage rücken näher und aus den vergangenen Jahren weiÃt du vermutlich noch, wie schnell sich in dieser Zeit das […]","2024-12-23T08:22:19","2024-12-25T11:46:08",[101],[825,653],138,"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fkirby_eating.gif","So wirst du während der Feiertage nicht zunehmen und garantiert keine unnötigen Fettpolster aufbauen!",{"disposition":678,"primary_topic":712,"secondary_topics":829,"reader_goals":830,"reviewed_at":663,"pinned":831,"excluded_targets":832},[],[710],[],[],{"id":834,"slug":835,"title":836,"excerpt":837,"date":838,"modified":839,"categories":840,"tags":841,"featured_media":91,"featured_image_url":842,"featured_image_alt":98,"primary_category_slug":810,"seo_description":654,"sources":654,"plus_matching":843},254140,"fitness3-app-mit-vielen-neuerungen","Scifitness App goes -> Fitness3.app mit vielen Neuerungen","Hallo zusammen, die Version 0.2 unserer App ist soeben erschienen. Hier sind die wichtigsten Neuerungen: 1. Neuer Name: fitness3.app Die […]","2024-11-04T08:21:39","2024-11-04T08:26:50",[707],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fstartscreen_fitness3.jpg",{"disposition":658,"primary_topic":659,"secondary_topics":844,"reader_goals":845,"reviewed_at":663,"pinned":846,"excluded_targets":847},[],[662],[],[],{"id":849,"slug":850,"title":851,"excerpt":852,"date":853,"modified":854,"categories":855,"tags":856,"featured_media":91,"featured_image_url":857,"featured_image_alt":98,"primary_category_slug":778,"seo_description":654,"sources":654,"plus_matching":858},254022,"eigenen-trainingsplan-erstellen-teil1","Eigenen Trainingsplan erstellen – Teil 1: Wie oft trainieren?","Lass mich raten: Du willst endlich deinen eigenen Trainingsplan erstellen, aber irgendwie steht nirgendwo, wie das wirklich geht? Keine Sorge, […]","2024-09-12T10:18:22","2025-12-10T10:26:36",[775],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Feigenen_trainingsplan_erstellen_teil1.jpg",{"disposition":658,"primary_topic":859,"secondary_topics":860,"reader_goals":861,"reviewed_at":663,"pinned":862,"excluded_targets":863},"trainingsfrequenz",[],[681],[],[],{"id":865,"slug":866,"title":867,"excerpt":868,"date":869,"modified":870,"categories":871,"tags":872,"featured_media":91,"featured_image_url":873,"featured_image_alt":98,"primary_category_slug":710,"seo_description":654,"sources":654,"plus_matching":874},253160,"glp-1-revolution","Die GLP-1 Revolution: Durchbruch bei der Gewichtsabnahme","Mir scheint es, als ob vielen nicht ganz klar ist, dass wir uns mitten in einer Abnehmen-Revolution befinden. Die Welt […]","2024-07-26T08:57:17","2025-12-07T21:24:55",[101],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fglp-1-revolution.jpg",{"disposition":678,"primary_topic":712,"secondary_topics":875,"reader_goals":876,"reviewed_at":663,"pinned":877,"excluded_targets":878},[],[710],[],[],{"id":880,"slug":881,"title":882,"excerpt":883,"date":884,"modified":885,"categories":886,"tags":887,"featured_media":91,"featured_image_url":888,"featured_image_alt":98,"primary_category_slug":810,"seo_description":654,"sources":654,"plus_matching":889},253484,"strengthscore","StrengthScore: Was das ist & wie du ihn nutzt","Gehst du in der neuen SCIFITNESS-App auf den Reiter „Training“, siehst du ganz oben deinen tagesaktuellen Total StrengthScore (sofern du […]","2024-07-03T11:54:50","2025-12-09T16:11:47",[707],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002FtotalStrengthScore.jpg",{"disposition":658,"primary_topic":659,"secondary_topics":890,"reader_goals":891,"reviewed_at":663,"pinned":892,"excluded_targets":893},[],[662],[],[],{"id":895,"slug":896,"title":897,"excerpt":898,"date":899,"modified":900,"categories":901,"tags":902,"featured_media":91,"featured_image_url":903,"featured_image_alt":98,"primary_category_slug":810,"seo_description":654,"sources":654,"plus_matching":904},253391,"die-neue-scifitness-app-ist-da","Die neue SCIFITNESS App ist da!","Wir freuen uns das Erscheinen der SCIFITNESS App vermelden zu können Ab jetzt kannst du die SCIFITNESS-App kostenlos nutzen. Was […]","2024-06-21T18:07:55","2025-12-09T16:12:03",[707],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fapp_kraftwerte.jpg",{"disposition":658,"primary_topic":659,"secondary_topics":905,"reader_goals":906,"reviewed_at":663,"pinned":907,"excluded_targets":908},[],[662],[],[],{"id":910,"slug":911,"title":912,"excerpt":913,"date":914,"modified":915,"categories":916,"tags":918,"featured_media":91,"featured_image_url":919,"featured_image_alt":98,"primary_category_slug":184,"seo_description":654,"sources":654,"plus_matching":920},251899,"muskelversagen","Bis zum Muskelversagen trainieren: ja oder nein?","Du gibst alles, doch das Gewicht bewegt sich nach einigen Wiederholungen keinen Zentimeter mehr. Deine Muskelfasern sind so ermüdet, dass […]","2024-03-28T12:05:46","2025-12-10T10:46:30",[917,775],305,[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fmuskelversagen.jpg",{"disposition":658,"primary_topic":921,"secondary_topics":922,"reader_goals":923,"reviewed_at":663,"pinned":924,"excluded_targets":925},"trainingsintensitaet",[676],[681],[],[],{"id":927,"slug":928,"title":929,"excerpt":930,"date":931,"modified":932,"categories":933,"tags":935,"featured_media":91,"featured_image_url":936,"featured_image_alt":98,"primary_category_slug":710,"seo_description":654,"sources":654,"plus_matching":937},248117,"nuechternes-cardio-vs-cardio-nach-dem-fruehstueck","Nüchternes Cardio vs. Cardio nach dem Frühstück: Einfluss auf Fettabbau und Gesundheitsmarker","Eine kürzlich durchgeführte Studie (1) hat erneut die Frage untersucht, ob Cardio-Training im nüchternen Zustand (vor dem Frühstück) oder nach […]","2023-11-20T12:00:41","2025-12-10T10:29:01",[101,51,934],297,[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Ffasted_cardio.jpg",{"disposition":678,"primary_topic":712,"secondary_topics":938,"reader_goals":939,"reviewed_at":663,"pinned":940,"excluded_targets":941},[180],[710],[],[],{"id":943,"slug":944,"title":945,"excerpt":946,"date":947,"modified":948,"categories":949,"tags":951,"featured_media":91,"featured_image_url":952,"featured_image_alt":98,"primary_category_slug":953,"seo_description":654,"sources":654,"plus_matching":954},247898,"zone-2","Zone 2 Training: der Schlüssel zu einer überragenden Ausdauer","Zone 2 Training ist eine lockere Form des Ausdauertrainings, bei der du nicht das Gefühl hast, dich stark zu verausgaben. […]","2023-05-25T07:45:30","2025-12-09T16:11:07",[950],303,[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fzone2_training3.jpg","aus
1dauer",{"disposition":658,"primary_topic":944,"secondary_topics":955,"reader_goals":956,"reviewed_at":663,"pinned":958,"excluded_targets":959},[180],[957],"leistungsfaehiger-werden",[],[],{"id":961,"slug":962,"title":963,"excerpt":964,"date":965,"modified":966,"categories":967,"tags":968,"featured_media":91,"featured_image_url":969,"featured_image_alt":98,"primary_category_slug":810,"seo_description":654,"sources":654,"plus_matching":970},247745,"der-ultimative-abnehmen-guide-ist-ab-jetzt-erhaeltlich","Der Ultimative Abnehmen Guide ist ab jetzt erhältlich","Ab heute ist er erhältlich: „Der Ultimative Abnehmen Guide“ (UAG). Mit 274 informativen Seiten und 127 ausgewerteten Studien bietet dieses […]","2023-04-22T22:48:51","2025-12-09T16:12:18",[707],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002FUAG_HBOOK006_250.jpg",{"disposition":678,"primary_topic":712,"secondary_topics":971,"reader_goals":972,"reviewed_at":663,"pinned":973,"excluded_targets":974},[],[710],[],[],{"id":976,"slug":977,"title":978,"excerpt":979,"date":980,"modified":981,"categories":982,"tags":984,"featured_media":91,"featured_image_url":985,"featured_image_alt":98,"primary_category_slug":710,"seo_description":654,"sources":654,"plus_matching":986},247622,"insulin","Ist Insulin tatsächlich das Problem beim Abnehmen? Die ganze Wahrheit","Insulin ist ein Hormon, das von deiner Bauchspeicheldrüse in groÃen Mengen ausgeschüttet wird, sobald dein Blutzuckerspiegel ansteigt. In Muskeln und […]","2023-04-15T14:10:47","2025-12-10T10:38:52",[101,983],116,[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002FInsulin_Fettabnahme.jpg",{"disposition":678,"primary_topic":712,"secondary_topics":987,"reader_goals":988,"reviewed_at":663,"pinned":989,"excluded_targets":990},[659],[710],[],[],{"id":992,"slug":993,"title":994,"excerpt":995,"date":996,"modified":997,"categories":998,"tags":999,"featured_media":91,"featured_image_url":1000,"featured_image_alt":98,"primary_category_slug":778,"seo_description":654,"sources":654,"plus_matching":1001},247590,"erkaeltung-und-training","Erkältung und Training: Wie gehst du am besten vor?","Hast du dich erkältet? Oder spürst du, dass eine Erkältung im Anmarsch ist? Dann stellt sich die Frage, was du […]","2023-03-17T10:14:40","2025-12-09T16:02:22",[775],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002FTrainingspause_Erkaeltung.jpg",{"disposition":658,"primary_topic":659,"secondary_topics":1002,"reader_goals":1003,"reviewed_at":663,"pinned":1004,"excluded_targets":1005},[],[662],[],[],{"id":1007,"slug":1008,"title":1009,"excerpt":1010,"date":1011,"modified":1012,"categories":1013,"tags":1014,"featured_media":91,"featured_image_url":1015,"featured_image_alt":98,"primary_category_slug":810,"seo_description":654,"sources":654,"plus_matching":1016},247297,"ankuendigung-ultimativer-abnehmen-guide","Ankündigung: Der ultimative Abnehmen Guide","Update: Der Ultimative Abnehmen Guide ist inzwischen veröffentlicht. Was ist der Ultimative Abnehmen-Guide? Der Ultimative Abnehmen Guide (UAG) ist der […]","2023-02-25T09:04:27","2025-12-10T10:30:12",[707],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002FAnkuenidgung_UAG.jpg",{"disposition":678,"primary_topic":712,"secondary_topics":1017,"reader_goals":1018,"reviewed_at":663,"pinned":1019,"excluded_targets":1020},[],[710],[],[],{"id":1022,"slug":1023,"title":1024,"excerpt":1025,"date":1026,"modified":1027,"categories":1028,"tags":1029,"featured_media":91,"featured_image_url":1030,"featured_image_alt":98,"primary_category_slug":810,"seo_description":654,"sources":654,"plus_matching":1031},246976,"supplement-guide-update","Supplement Guide Update","Nur sehr wenige Supplemente haben nachweisbare Effekte auf die sportliche Leistung oder gesundheitliche Vorteile. Ein paar gibt es jedoch! Welche […]","2022-12-07T14:40:17","2025-12-09T16:12:51",[707],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002FAdobeStock_85994415-scaled-e1670242795885.jpeg",{"disposition":658,"primary_topic":1032,"secondary_topics":1033,"reader_goals":1034,"reviewed_at":663,"pinned":1035,"excluded_targets":1036},"nahrungsergaenzung",[],[662],[],[],{"id":1038,"slug":1039,"title":1040,"excerpt":1041,"date":1042,"modified":1043,"categories":1044,"tags":1045,"featured_media":91,"featured_image_url":1046,"featured_image_alt":98,"primary_category_slug":778,"seo_description":654,"sources":654,"plus_matching":1047}
1,246867,"minimale-trainingsdosis-um-kraft-muskeln-und-ausdauer-zu-erhalten","Minimale Trainingsdosis um Kraft, Muskeln und Ausdauer zu erhalten?","Es gibt Zeiten, in denen man sein Training stark einschränken muss. Sei es aufgrund von zeitintensiven Lebensaufgaben, einer Reise oder […]","2022-11-03T09:39:25","2025-12-09T16:04:13",[775],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fwie_wenig_training.jpg",{"disposition":678,"primary_topic":676,"secondary_topics":1048,"reader_goals":1049,"reviewed_at":663,"pinned":1050,"excluded_targets":1051},[180],[681],[],[],{"id":1053,"slug":1054,"title":1055,"excerpt":1056,"date":1057,"modified":1058,"categories":1059,"tags":1060,"featured_media":91,"featured_image_url":1061,"featured_image_alt":98,"primary_category_slug":810,"seo_description":654,"sources":654,"plus_matching":1062},246886,"november-sale","November SALE: 25 % auf alles","Ab sofort: 25 % auf alle Trainingspläne, Diäten und Programme von Science Fitness. Einfach den Code „NOVSALE25“ beim Check-out im […]","2022-11-01T17:27:03","2025-12-09T16:13:07",[707],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002F25percent_off.jpg",{"disposition":658,"primary_topic":659,"secondary_topics":1063,"reader_goals":1064,"reviewed_at":663,"pinned":1065,"excluded_targets":1066},[],[662],[],[],{"id":1068,"slug":1069,"title":1070,"excerpt":1071,"date":1072,"modified":1073,"categories":1074,"tags":1075,"featured_media":91,"featured_image_url":1076,"featured_image_alt":98,"primary_category_slug":710,"seo_description":654,"sources":654,"plus_matching":1077},246798,"training-appetit","Die Rolle von Training bei Appetitregulation und Gewichtskontrolle","Abnehmen wird häufig nur aus der Perspektive der Energiezufuhr oder des Energieverbrauchs betrachtet. Betrachtet man körperliche Aktivität lediglich zur Erhöhung […]","2022-09-28T09:10:21","2025-12-10T10:23:27",[101],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002FWaage_Titel.jpg",{"disposition":678,"primary_topic":712,"secondary_topics":1078,"reader_goals":1080,"reviewed_at":663,"pinned":1081,"excluded_targets":1082},[1079],"hunger-saettigung",[710],[],[],{"id":1084,"slug":1085,"title":1086,"excerpt":1087,"date":1088,"modified":1089,"categories":1090,"tags":1092,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":1093,"seo_description":654,"sources":654,"plus_matching":1094},246665,"alternierender-ganzkoerper-trainingsplan","Ganzkörper Trainingsplan ‚Basic‘ (alternierend)","Beim alternierende Ganzkörper Trainingsplan ‚Basic‘ trainierst du in jeder Trainingseinheit alle Muskeln deines Körpers, allerdings – im Unterschied zu einem […]","2022-09-01T22:00:11","2025-12-09T13:45:55",[1091],62,[653],"trainingsplaene",{"disposition":678,"primary_topic":1095,"secondary_topics":1096,"reader_goals":1097,"reviewed_at":663,"pinned":1099,"excluded_targets":1100},"gesundes-altern",[],[1098],"gesund-altern",[],[],{"id":1102,"slug":1103,"title":1104,"excerpt":1105,"date":1106,"modified":1107,"categories":1108,"tags":1109,"featured_media":91,"featured_image_url":1110,"featured_image_alt":98,"primary_category_slug":1111,"seo_description":654,"sources":654,"plus_matching":1112},246508,"fleisch-klima","Ist Fleisch wirklich schlecht fürs Klima?","„Weniger Fleisch für’s Klima“. Diese Forderung ist inzwischen überall zu hören. Sie impliziert, dass Fleischkonsum schlecht fürs Klima sei. Doch […]","2022-08-10T08:53:50","2025-12-09T15:59:58",[983],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Ffleisch_klima2.jpg","ernaehrung",{"disposition":678,"primary_topic":1113,"secondary_topics":1114,"reader_goals":1115,"reviewed_at":663,"pinned":1116,"excluded_targets":1117},"ernaehrungsqualitaet",[],[662],[],[],{"id":1119,"slug":1120,"title":1121,"excerpt":1122,"date":1123,"modified":1124,"categories":1125,"tags":1126,"featured_media":91,"featured_image_url":1128,"featured_image_alt":98,"primary_category_slug":655,"seo_description":654,"sources":654,"plus_matching":1129},246425,"kalorienvebrauch-krafttraining","Wie viele Kalorien verbraucht dein Krafttraining wirklich?","Der Kalorienverbrauch durch Krafttraining ist häufig schwer genau zu beziffern. Eine neue Studie hat Trainingseinheiten mit niedriger, mittlerer und hoher […]","2022-07-15T09:12:22","2025-09-11T06:54:02",[651],[653,1127],306,"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fverbrauch_6kcal.jpg",{"disposition":678,"primary_topic":712,"secondary_topics":1130,"reader_goals":1131,"reviewed_at":663,"pinned":1132,"excluded_targets":1133}
1,[676],[710],[],[],{"id":1135,"slug":1136,"title":1137,"excerpt":1138,"date":1139,"modified":1140,"categories":1141,"tags":1143,"featured_media":91,"featured_image_url":1144,"featured_image_alt":98,"primary_category_slug":1145,"seo_description":654,"sources":654,"plus_matching":1146},246203,"aline","Problemzone Po und Oberschenkel – was hilft? Q&A Aline","Heute gibt es mal ein kleines Q&A. Aline hatte ein paar Fragen, wie sie am besten ihren Körper in Form […]","2022-06-25T09:41:05","2025-12-09T16:03:14",[1142],304,[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fproblemzone_po_oberschenkel.jpg","qa",{"disposition":658,"primary_topic":659,"secondary_topics":1147,"reader_goals":1148,"reviewed_at":663,"pinned":1149,"excluded_targets":1150},[],[662],[],[],{"id":1152,"slug":1153,"title":1154,"excerpt":1155,"date":1156,"modified":1157,"categories":1158,"tags":1160,"featured_media":91,"featured_image_url":1161,"featured_image_alt":98,"primary_category_slug":1162,"seo_description":654,"sources":654,"plus_matching":1163},246134,"der-supp-o-mat","Der Supp-O-Mat","Evidenzbasierte Supplemente mit personalisierten Dosis-Empfehlungen. Auf dem neuesten wissenschaftlichen Stand.","2022-06-08T07:33:30","2022-06-08T07:35:14",[1159],93,[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fsupp-o-mat_cover2.jpg","supplements",{"disposition":658,"primary_topic":1032,"secondary_topics":1164,"reader_goals":1165,"reviewed_at":663,"pinned":1166,"excluded_targets":1167},[],[662],[],[],{"id":1169,"slug":1170,"title":1171,"excerpt":1172,"date":1173,"modified":1174,"categories":1175,"tags":1176,"featured_media":91,"featured_image_url":1177,"featured_image_alt":98,"primary_category_slug":710,"seo_description":654,"sources":654,"plus_matching":1178},243744,"unter-grundumsatz","Auf keinen Fall „unter“ dem Grundumsatz essen?!","Häufig wird behauptet, man dürfe „auf keinen Fall „unter“ dem Grundumsatz essen„. Denn dann drohe der „Hungerstoffwechsel“. Der Körper schalte […]","2022-05-14T08:00:19","2025-12-10T10:36:04",[101],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002FNicht_unter_Grundumsatz.jpg",{"disposition":678,"primary_topic":712,"secondary_topics":1179,"reader_goals":1180,"reviewed_at":663,"pinned":1181,"excluded_targets":1182},[],[710],[],[],{"id":1184,"slug":1185,"title":1186,"excerpt":1187,"date":1188,"modified":1189,"categories":1190,"tags":1191,"featured_media":91,"featured_image_url":1192,"featured_image_alt":98,"primary_category_slug":810,"seo_description":654,"sources":654,"plus_matching":1193},245657,"neue-auflage-des-fitladies-one-trainingsplans","Neue Auflage des Fitladies #ONE Trainingsplans","In Kürze wird der Fitladies #ONE Trainingsplan in einer neuen Edition erscheinen. In diesem Zuge wird der Fitladies #ONE zu […]","2022-04-22T16:57:29","2025-12-10T10:30:13",[707],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Ffitladies_ONE_TP13-scaled-e1650639628663.jpg",{"disposition":658,"primary_topic":659,"secondary_topics":1194,"reader_goals":1195,"reviewed_at":663,"pinned":1196,"excluded_targets":1197},[],[662],[],[],{"id":1199,"slug":1200,"title":1201,"excerpt":1202,"date":1203,"modified":1204,"categories":1205,"tags":1206,"featured_media":91,"featured_image_url":1207,"featured_image_alt":98,"primary_category_slug":1208,"seo_description":654,"sources":654,"plus_matching":1209},245071,"regeneration-3","Optimale Regeneration 3\u002F3: Rehydration, Kältekammer, auf Reisen","Im heutigen Research Review schauen wir uns an, wie du deine Regeneration mit Flüssigkeitszufuhr, Eiskammer und der Ernährung unterwegs \u002F […]","2022-04-08T11:21:00","2025-12-09T16:03:10",[934,775],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Frr_recovery3.jpg","research-reviews",{"disposition":658,"primary_topic":1210,"secondary_topics":1211,"reader_goals":1212,"reviewed_at":663,"pinned":1213,"excluded_targets":1214},"regeneration",[],[681],[],[],{"id":1216,"slug":1217,"title":1218,"excerpt":98,"date":1219,"modified":1220,"categories":1221,"tags":1222,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":794,"seo_description":654,"sources":654,"plus_matching":1223},245186,"band-walks","Band Walks – vorwärts und rückwärts","2022-04-06T11:52:07","2022-04-08T11:40:40",[792],[653],{"disposition":658,"primary_topic":659,"secondary_topics":1224,"reader_goals":1225,"reviewed_at":663,"pinned":1226,"excluded_targets":1227},[],[662],[],[],{"id":1229,"slug":1230,"title":1231,"excerpt":1232,"date":1233,"modified":1234,"categories":1235,"tags":1236,"featured_media":91,"featured_image_url":1237,"featured_image_alt":98,"primary_category_slug":710,"seo_description":654,"sources":654,"plus_matching":1238},243733,"lokale-fettverbrennung","Gezielt an Bauch, Beinen oder anderen Körperstellen abnehmen?","Wer kennt es nicht? 1000-ende Situps und Crunches gegen das Bauchfett. Beintraining noch und nöcher, um die Oberschenkel kleiner werden […]","2022-03-04T08:01:33","2022-06-03T08:29:47",[101],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Flokale_fettabnahme2.jpg",{"disposition":678,"primary_topic":712,"secondary_topics":1239,"reader_goals":1240,"reviewed_at":663,"pinned":1241,"excluded_targets":1242},[],[710],[],[],{"id":1244,"slug":1245,"title":1246,"excerpt":1247,"date":1248,"modified":1249,"categories":1250,"tags":1251,"featured_media":91,"featured_image_url":1252,"featured_image_alt":98,"primary_category_slug":1208,"seo_description":654,"sources":654,"plus_matching":1253},244650,"regeneration-2","Optimale Regeneration – Teil 2\u002F3: Kohlenhydrate, Massagen und Kollagen","Im 1. Teil dieser Serie haben wir uns Schlaf, Protein und Kaltwassertherapie angeschaut. Heute geht es um Kohlenhydrate, Massagen und […]","2022-02-21T12:01:11","2025-12-09T16:05:02",[934,775],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Frr_recovery2.jpg",{"disposition":658,"primary_topic":1210,"secondary_topics":1254,"reader_goals":1255,"reviewed_at":663,"pinned":1256,"excluded_targets":1257},[1032],[681],[],[],{"id":1259,"slug":1260,"title":1261,"excerpt":1262,"date":1263,"modified":1264,"categories":1265,"tags":1266,"featured_media":91,"featured_image_url":1267,"featured_image_alt":98,"primary_category_slug":184,"seo_description":654,"sources":654,"plus_matching":1268},244514,"wiederholungsbereiche","Wofür sind die unterschiedlichen Wiederholungsbereiche gut?","Lange Zeit hat man Wiederholungsbereiche im Krafttraining in folgende Kategorien unterteilt: Maximalkraft
11-5 Wiederholungen Muskelaufbau 8-12 Wiederholungen Kraftausdauer 15-25 Wiederholungen […]","2022-02-07T08:51:51","2025-12-09T16:10:59",[917],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002FDepositphotos_100282562_L-removebg-preview.png",{"disposition":658,"primary_topic":921,"secondary_topics":1269,"reader_goals":1270,"reviewed_at":663,"pinned":1271,"excluded_targets":1272},[676],[681],[],[],{"id":1274,"slug":1275,"title":1276,"excerpt":1277,"date":1278,"modified":1279,"categories":1280,"tags":1281,"featured_media":91,"featured_image_url":1282,"featured_image_alt":98,"primary_category_slug":1208,"seo_description":654,"sources":654,"plus_matching":1283},244469,"regeneration-1","Optimale Regeneration – Teil 1\u002F3: Schlaf, Protein & Kaltwassertherapie","Training führt zu vielen wiederholten Muskelkontraktionen und beansprucht deine Energiesysteme. Dadurch entstehen oft kleine Muskelschäden, entleerte Energiespeicher oder neuronale Erschöpfung. […]","2022-01-29T08:26:27","2025-12-09T16:06:31",[934,775],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Frr_recovery1.jpg",{"disposition":678,"primary_topic":443,"secondary_topics":1284,"reader_goals":1287,"reviewed_at":663,"pinned":1288,"excluded_targets":1289},[1210,1285,1286],"schlaf","medizinische-entscheidungen",[681],[],[],{"id":1291,"slug":1292,"title":1293,"excerpt":1294,"date":1295,"modified":1296,"categories":1297,"tags":1298,"featured_media":91,"featured_image_url":1299,"featured_image_alt":98,"primary_category_slug":953,"seo_description":654,"sources":654,"plus_matching":1300},244301,"hiit-oder-sprintintervalle-vo2max","HIIT oder Sprintintervalle besser für Ausdauer (Vo2max)?","Beim Ausdauertraining ist die maximale Sauerstoffaufnahme (VO2max) ausschlaggebend dafür, wie viel an Leistung du erbringen kannst. Die VO2(max) sagt aus, […]","2022-01-06T15:24:37","2025-12-07T21:27:31",[950],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Frr_hiit_SIT.jpg",{"disposition":678,"primary_topic":180,"secondary_topics":1301,"reader_goals":1302,"reviewed_at":663,"pinned":1303,"excluded_targets":1304},[],[957],[],[],{"id":1306,"slug":1307,"title":1308,"excerpt":1309,"date":1310,"modified":1311,"categories":1312,"tags":1313,"featured_media":91,"featured_image_url":1314,"featured_image_alt":98,"primary_category_slug":710,"seo_description":654,"sources":654,"plus_matching":1315},48825,"alkohol-und-abnehmen","[Mythos?] Die Wahrheit über Alkohol und Abnehmen","Ãberall liest und hörst du, dass man beim Abnehmen keinen Tropfen Alkohol trinken dürfe. Die Fettabnahme würde dadurch sofort gestoppt. […]","2021-12-30T09:58:55","2025-12-09T16:08:38",[101],[825,653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Falkohol_und_abnehmen_530.jpg",{"disposition":678,"primary_topic":712,"secondary_topics":1316,"reader_goals":1317,"reviewed_at":663,"pinned":1318,"excluded_targets":1319},[659],[710],[],[],{"id":1321,"slug":1322,"title":1323,"excerpt":1324,"date":1325,"modified":1326,"categories":1327,"tags":1328,"featured_media":91,"featured_image_url":1329,"featured_image_alt":98,"primary_category_slug":676,"seo_description":654,"sources":654,"plus_matching":1330},244031,"pausezeiten","Wie viel Pausenzeit zwischen den Sätzen ist optimal?","Gehen wir mal von folgendem Beispiel aus: In deinem Trainingsplan stehen 3×6 Kreuzheben oder 3×12 Bizepscurls. Doch wie viel Minuten […]","2021-12-12T11:13:36","2025-12-08T08:43:58",[159,934],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Foptimale_pausenzeiten.jpg",{"disposition":658,"primary_topic":1331,"secondary_topics":1332,"reader_goals":1333,"reviewed_at":663,"pinned":1334,"excluded_targets":1335},"trainingsvolumen",[676],[681],[],[],{"id":1337,"slug":1338,"title":1339,"excerpt":1340,"date":1341,"modified":1342,"categories":1343,"tags":1344,"featured_media":91,"featured_image_url":1345,"featured_image_alt":1346,"primary_category_slug":710,"seo_description":654,"sources":654,"plus_matching":1347},243887,"problemstellen","Problemstellen & hartnäckige Fettpolster: Das kannst du tun","An „Problemstellen“ wie an Beinen oder Po sammelt sich das Fett stärker als an anderen Stellen. Manchmal sind auch Bauch, […]","2021-12-02T09:06:24","2025-12-09T16:09:05",[101],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002FProblemstellen-FL.png","Illustration zu Problemstellen und hartnaeckigen Fettpolstern",{"disposition":678,"primary_topic":712,"secondary_topics":1348,"reader_goals":1349,"reviewed_at":663,"pinned":1350,"excluded_targets":1351},[],[710],[],[],{"id":1353,"slug":1354,"title":1355,"excerpt":1356,"date":1357,"modified":1358,"categories":1359,"tags":1360,"featured_media":91,"featured_image_url":1361,"featured_image_alt":98,"primary_category_slug":1208,"seo_description":654,"sources":654,"plus_matching":1362},243556,"das-geheimnis-erfolgreicher-langzeit-abnehmer","Das Geheimnis erfolgreicher Langzeit-Abnehmer","Abnehmen ist keine einfache Sache. Und wenn du dein Wunschgewicht erreicht hast, bleibt es oft eine dauerhafte Herausforderung, das verlorene […]","2021-11-25T11:05:13","2025-12-10T10:22:34",[934],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fwlm_rr.jpg",{"disposition":678,"primary_topic":712,"secondary_topics":1363,"reader_goals":1364,"reviewed_at":663,"pinned":1365,"excluded_targets":1366},[],[710],[],[],{"id":1368,"slug":1369,"title":1370,"excerpt":1371,"date":1372,"modified":1373,"categories":1374,"tags":1375,"featured_media":91,"featured_image_url":1376,"featured_image_alt":98,"primary_category_slug":794,"seo_description":654,"sources":654,"plus_matching":1377},243466,"glute-kick-backs","Glute Kick-Backs","Glute Kick-Backs sind eine hervorragende Isolationsübung für den Po. Video Glute Kick-Backs am Kabelzug (Cable Kickback): Glute Kick-Backs mit Fitnessband: […
1]","2021-11-13T09:21:37","2026-01-26T12:49:29",[792],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fglute_kick_backs.jpg",{"disposition":658,"primary_topic":659,"secondary_topics":1378,"reader_goals":1379,"reviewed_at":663,"pinned":1380,"excluded_targets":1381},[],[662],[],[],{"id":1383,"slug":1384,"title":1385,"excerpt":1386,"date":1387,"modified":1388,"categories":1389,"tags":1390,"featured_media":91,"featured_image_url":1391,"featured_image_alt":98,"primary_category_slug":1208,"seo_description":654,"sources":654,"plus_matching":1392},243317,"volumen-muskelaufbau","Wie viel Volumen ist optimal für Muskelaufbau?","Das Volumen im Krafttraining ist einer der wichtigsten Auslöser für Muskelwachstum. Es gibt einen Dosis-Wirkungs-Zusammenhang von Volumen und Hypertrophie. Je […]","2021-11-12T12:54:10","2025-12-09T16:10:30",[934],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Frr_hypertrophie_volumen3.jpg",{"disposition":678,"primary_topic":676,"secondary_topics":1393,"reader_goals":1394,"reviewed_at":663,"pinned":1395,"excluded_targets":1396},[],[681],[],[],{"id":1398,"slug":1399,"title":1400,"excerpt":1401,"date":1402,"modified":1403,"categories":1404,"tags":1405,"featured_media":91,"featured_image_url":675,"featured_image_alt":98,"primary_category_slug":676,"seo_description":654,"sources":654,"plus_matching":1406},243363,"volumen-krafttraining","Was ist Volumen im Krafttraining?","Volumen ist die Menge an Arbeit, die du beim Krafttraining verrichtest. Es gibt verschiedene Möglichkeiten das Volumen anzugeben. Die Anzahl […]","2021-11-12T12:25:03","2025-12-10T10:28:20",[159],[653],{"disposition":678,"primary_topic":676,"secondary_topics":1407,"reader_goals":1408,"reviewed_at":663,"pinned":1409,"excluded_targets":1410},[],[681],[],[],{"id":1412,"slug":1413,"title":1414,"excerpt":1415,"date":1416,"modified":1417,"categories":1418,"tags":1419,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":676,"seo_description":654,"sources":654,"plus_matching":1420},243370,"spezialisierungs-zyklen","Spezialisierungs-Zyklen – Schwachstellen voranbringen","Irgendwann kommst du als Fortgeschrittener Athlet an einen Punkt, an dem du nicht mehr die komplette Muskulatur auf einmal bzw. […]","2021-11-12T11:23:37","2025-12-10T10:24:37",[159,934],[653],{"disposition":678,"primary_topic":676,"secondary_topics":1421,"reader_goals":1422,"reviewed_at":663,"pinned":1423,"excluded_targets":1424},[],[681],[],[],{"id":1426,"slug":1427,"title":1428,"excerpt":1429,"date":1430,"modified":1431,"categories":1432,"tags":1433,"featured_media":91,"featured_image_url":1434,"featured_image_alt":98,"primary_category_slug":1093,"seo_description":654,"sources":654,"plus_matching":1435},242731,"fl-home-trainingsplan","Fitladies #HOME-Trainingsplan: Training ohne Fitnessstudio","Die meisten Home-Workouts (speziell für Frauen) haben ein Riesenproblem: Sie bringen nichts! Halteübungen auf der Isomatte? Ãbungen mit Mini-Hanteln? Ein […]","2021-10-26T10:20:10","2025-12-09T13:45:50",[1091],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002FfitladiesHOME_sf.jpg",{"disposition":658,"primary_topic":659,"secondary_topics":1436,"reader_goals":1437,"reviewed_at":663,"pinned":1438,"excluded_targets":1439},[],[662],[],[],{"id":1441,"slug":1442,"title":1443,"excerpt":1444,"date":1445,"modified":1446,"categories":1447,"tags":1448,"featured_media":91,"featured_image_url":1449,"featured_image_alt":98,"primary_category_slug":1208,"seo_description":654,"sources":654,"plus_matching":1450},242422,"wie-oft-trainieren-pro-woche","Wie oft trainieren? Muskelaufbau Research-Review Teil 2","Wie viele Trainingseinheiten pro Woche sind optimal für Muskelaufbau? Diese Frage beleuchten wir heute im 2. Teil des Muskelaufbau-Research Reviews. […]","2021-10-24T09:26:42","2025-12-09T16:11:36",[934],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Frr_hypertrophie2.jpg",{"disposition":658,"primary_topic":859,"secondary_topics":1451,"reader_goals":1452,"reviewed_at":663,"pinned":1453,"excluded_targets":1454},[676],[681],[],[],{"id":1456,"slug":1457,"title":1458,"excerpt":1459,"date":1460,"modified":1461,"categories":1462,"tags":1463,"featured_media":91,"featured_image_url":1464,"featured_image_alt":98,"primary_category_slug":1093,"seo_description":654,"sources":654,"plus_matching":1465},242589,"fl-start-trainingsplan","Fitladies GYM #START Ganzkörper – Trainingsplan für Frauen","Hast du Lust als Frau ideal ins Krafttraining einzusteigen, schnelle Veränderungen zu sehen und die Ãbungsausführung richtig zu lernen? Dann […]","2021-10-21T09:51:45","2025-12-09T15:48:42",[1091],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Ffitladies_START_TP1.jpg",{"disposition":658,"primary_topic":659,"secondary_topics":1466,"reader_goals":1467,"reviewed_at":663,"pinned":1468,"excluded_targets":1469},[],[662],[],[],{"id":1471,"slug":1472,"title":1473,"excerpt":1474,"date":1475,"modified":1476,"categories":1477,"tags":1478,"featured_media":91,"featured_image_url":1479,"featured_image_alt":98,"primary_category_slug":1093,"seo_description":654,"sources":654,"plus_matching":1480},242557,"fl-two-trainingsplan","Fitladies GYM #TWO Trainingsplan â 2er-Split für Frauen","Mit den Fitladies #TWO Trainingsplänen hast du den perfekten Plan, wenn du beim Krafttraining das Maximum herausholen und eine ausbalancierte […]","2021-10-20T08:39:08","2025-12-09T15:42:03",[1091],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002FfitladiesTWOb.jpg",{"disposition":658,"primary_topic":659,"secondary_topics":1481,"reader_goals":1482,"reviewed_at":663,"pinned":1483,"excluded_targets":1484},[],[662],[],[],{"id":1486,"slug":1487,"title":1488,"excerpt":1489,"date":1490,"modified":1491,"categories":1492,"tags":1493,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":1093,"seo_description":654,"sources":654,"plus_matching":1494},242513,"fl-one-trainingsplan","Der Fitladies GYM #ONE Trainingsplan","Suchst du nach einem Trainingsplan für einen knackiger Po, schöne Beine, einen straffer Bauch? Mit dem Fitladies Trainingsplan hast du […]","2021-10-19T10:37:13","2025-12-09T15:44:28",[1091],[653],{"disposition":658,"primary_topic":659,"secondary_topics":1495,"reader_goals":1496,"reviewed_at":663,"pinned":1497,"excluded_targets":1498},[],[662],[],[],{"id":1500,"slug":1501,"title":1502,"excerpt":1503,"date":1504,"modified":1505,"categories":1506,"tags":150
17,"featured_media":91,"featured_image_url":1508,"featured_image_alt":98,"primary_category_slug":810,"seo_description":654,"sources":654,"plus_matching":1509},242430,"fitladies-goes-science-fitness","Fitladies goes Science Fitness","In den nächsten Wochen und Monaten werden alle Artikel, Trainingspläne und Rechner von fitladies auf science-fitness umziehen. Eine Plattform für Frauen […]","2021-10-17T12:58:06","2021-10-17T13:04:21",[707],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002FFLgoesSF.jpg",{"disposition":658,"primary_topic":659,"secondary_topics":1510,"reader_goals":1511,"reviewed_at":663,"pinned":1512,"excluded_targets":1513},[],[662],[],[],{"id":1515,"slug":1516,"title":1517,"excerpt":1518,"date":1519,"modified":1520,"categories":1521,"tags":1522,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":655,"seo_description":654,"sources":654,"plus_matching":1523},244176,"kalorienbedarf","Warum gibt es groÃe Unterschiede beim Kalorienbedarf?","Oft liest oder hört man, der tägliche Kalorienbedarf einer Frau belaufe sich auf 1800 kcal. Doch das ist so, als […]","2021-10-15T11:05:08","2025-12-07T21:14:23",[651],[653],{"disposition":678,"primary_topic":712,"secondary_topics":1524,"reader_goals":1525,"reviewed_at":663,"pinned":1526,"excluded_targets":1527},[],[710],[],[],{"id":1529,"slug":1530,"title":1531,"excerpt":1532,"date":1533,"modified":1534,"categories":1535,"tags":1536,"featured_media":91,"featured_image_url":1537,"featured_image_alt":98,"primary_category_slug":1208,"seo_description":654,"sources":654,"plus_matching":1538},242211,"gewichte-muskelaufbau","Schwere oder leichte Gewichte für Muskelaufbau? – Hypertrophie Research-Review: Teil 1","Heute beginnen wir das neue Positionspapier „Resistance Training Recommendations to Maximize Muscle Hypertrophy in an Athletic Population“ aus dem „International […]","2021-10-13T13:59:24","2025-12-10T10:27:17",[934],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Frr_hypertrophie1.jpg",{"disposition":678,"primary_topic":676,"secondary_topics":1539,"reader_goals":1540,"reviewed_at":663,"pinned":1541,"excluded_targets":1542},[],[681],[],[],{"id":1544,"slug":1545,"title":1546,"excerpt":1547,"date":1548,"modified":1549,"categories":1550,"tags":1551,"featured_media":91,"featured_image_url":1552,"featured_image_alt":98,"primary_category_slug":655,"seo_description":654,"sources":654,"plus_matching":1553},241703,"koerperfettanteil-kfa-bestimmen","Wie bestimmst du deinen Körperfettanteil (KFA) richtig?","Schau dir KFA-Bilder an und ordne dich ungefähr ein (Männer\u002FFrauen oder hier) . KFA mit KFA-Rechner berechnen (mit Umfangsmessungen mit dem MaÃband). […]","2021-10-03T08:03:38","2021-10-03T10:36:41",[651],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fkfa_ermitteln.jpg",{"disposition":658,"primary_topic":729,"secondary_topics":1554,"reader_goals":1555,"reviewed_at":663,"pinned":1556,"excluded_targets":1557},[],[662],[],[],{"id":1559,"slug":1560,"title":1561,"excerpt":1562,"date":1563,"modified":1564,"categories":1565,"tags":1566,"featured_media":91,"featured_image_url":1567,"featured_image_alt":98,"primary_category_slug":710,"seo_description":654,"sources":654,"plus_matching":1568},241288,"clean-eating","Muss ich „sauber“ oder „clean“ essen, um Fett abzunehmen?","Nein, es ist nicht nötig âsauberâ oder „clean“ zu essen, um Fett abzunehmen. Du nimmst damit nicht mehr oder besser […]","2021-09-19T19:36:41","2021-09-19T21:37:58",[101],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fclean-scaled.jpg",{"disposition":678,"primary_topic":712,"secondary_topics":1569,"reader_goals":1570,"reviewed_at":663,"pinned":1571,"excluded_targets":1572},[],[710],[],[],{"id":1574,"slug":1575,"title":1576,"excerpt":1577,"date":1578,"modified":1579,"categories":1580,"tags":1581,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":1093,"seo_description":654,"sources":654,"plus_matching":1582},236407,"xplode-one","Xplode #ONE â Alternierender Ganzkörper-Trainingsplan für maximale Hypertrophie","Der Xplode #ONE ist ein Trainingsplan für maximalen Muskelaufbau bei 3x Training pro Woche. Alle Ãbungen sind exakt aufeinander abgestimmt […]","2021-09-08T12:00:40","2025-12-09T13:46:02",[1091],[653],{"disposition":678,"primary_topic":676,"secondary_topics":1583,"reader_goals":1584,"reviewed_at":663,"pinned":1585,"excluded_targets":1586},[1095],[681],[],[],{"id":1588,"slug":1589,"title":1590,"excerpt":1591,"date":1592,"modified":1593,"categories":1594,"tags":1595,"featured_media":91,"featured_image_url":1597,"featured_image_alt":98,"primary_category_slug":745,"seo_description":654,"sources":654,"plus_matching":1598},241720,"katja-hsd","Katja’s HSD, -20 kg: sich wieder gesund und wohl in der eigenen Haut fühlen","Katja hat 2 Runden mit der High Speed Diät (HSD) absolviert und hat dabei 18 kg abgenommen (von 90 kg […]","2021-09-02T10:40:57","2025-12-09T16:07:34",[741],[1596,653],153,"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fkatja_HSD.jpg",{"disposition":658,"primary_topic":659,"secondary_topics":1599,"reader_goals":1600,"reviewed_at":663,"pinned":1601,"excluded_targets":1602},[],[662],[],[],{"id":1604,"slug":1605,"title":1606,"excerpt":1607,"date":1608,"modified":1609,"categories":1610,"tags":1611,"featured_media":91,"featured_image_url":1612,"featured_image_alt":98,"primary_category_slug":810,"seo_description":654,"sources":654,"plus_matching":1613},241537,"die-neue-burn-build-rekomposition","Die neue „BURN & BUILD Rekomposition“ ist da! Mehr Muskeln, weniger Fett – gleichzeitig!","Ab heute ist die neue BURN & BUILD Rekomposition erhältlich. Sie zeigt dir, wie du auf optimale Weise gleichzeitig (!) Muskeln aufbaust und Fett abnimmst! […]","2021-08-04T15:44:39","2021-08-04T20:18:44",[707],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002FArrangement_BBR-1.jpg",{"disposition":658,"primary_topic":729,"secondary_topics":1614,"reader_goals":1615,"reviewed_at":663,"pinned":1616,"excluded_targets":1617},[676],[662],[],[],{"id":1619,"slug":1620,"title":1621,"excerpt":1622,"date":1623,"modified":1624,"categories":1625,"tags":1627,"featured_media":91,"featured_image_url":1628,"featured_image_alt":98,"primary_category_slug":1629,"seo_description":654,"sources":654,"plus_matching":1630},240813,"dont-fuck-with-the-program","Don’t fuck with the program","In der Fitnesswelt trifft man auf ein sehr häufiges Phänomen: Jemand will einen Trainingsplan \u002F ein Programm\u002F eine Diät machen. […]","2021-06-01T08:54:22","2021-06-24T19:18:06",[1626],152,[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fdontfuckwiththeprogram.jpg","psychologie",{"disposition":658,"primary_topic":659,"secondary_topics":1631,"reader_goals":1632,"reviewed_at":663,"pinned":1633,"excluded_targets":1634},[],[662],[],[],{"id":1636,"slug":1637,"title":1638,"excerpt":1639,"date":1640,"modified":1641,"categories":1642,"tags":1643,"featured_media":91,"featured_image_url":1644,"featured_image_alt":98,"primary_category_slug":1208,"seo_description":654,"sources":654,"plus_matching":1645},239769,"vegan-gains","Vegan-Gains – Funktioniert Muskelaufbau mit pflanzlichem Protein gleich gut?","Pflanzliches Protein hat ein schlechteres Aminosäurenprofil als tierisches Protein. Es ist dem menschlichen Protein unähnlicher. Daraus ergibt sich die Frage, […]","2021-02-20T11:33:15","2025-12-09T16:11:09",[934],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fpnaltbased2-e1613817676445.jpg",{"disposition":678,"primary_topic":443,"secondary_topics":1646,"reader_goals":1647,"reviewed_at":663,"pinned":1648,"excluded_targets":1649}
1,[676],[681],[],[],{"id":1651,"slug":1652,"title":1653,"excerpt":1654,"date":1655,"modified":1656,"categories":1657,"tags":1658,"featured_media":91,"featured_image_url":1659,"featured_image_alt":98,"primary_category_slug":710,"seo_description":654,"sources":654,"plus_matching":1660},239394,"schnell-abnehmen","Warum schnelles Abnehmen NICHT schlecht ist (Jojo-Effekt, Stoffwechsel & Langfristigkeit)","Die breite Bevölkerung ist sicher: Schnelles Abnehmen ist schlecht. SchlieÃlich führe das unweigerlich zum Jojo-Effekt und einem eingeschlafenen Stoffwechsel. Langfristig […]","2021-01-26T10:56:18","2025-12-10T10:34:42",[101],[825,653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fschnell_abnehmen1.jpg",{"disposition":678,"primary_topic":712,"secondary_topics":1661,"reader_goals":1664,"reviewed_at":663,"pinned":1665,"excluded_targets":1666},[1662,1663],"stoffwechselanpassung","gewicht-halten",[710],[],[],{"id":1668,"slug":1669,"title":1670,"excerpt":1671,"date":1672,"modified":1673,"categories":1674,"tags":1675,"featured_media":91,"featured_image_url":1677,"featured_image_alt":98,"primary_category_slug":745,"seo_description":654,"sources":654,"plus_matching":1678},239539,"annika-50-hsd","Annika: Mit 50 besser aussehen als mit 25?","Kaum zu glauben, aber wirklich wahr: Diese Fotos hier zeigen nicht etwa eine 25-Jährige, sondern die 50-jährige Annika! Wie schafft […]","2021-01-21T09:45:43","2021-11-05T19:16:55",[741],[1676,653],154,"\u002Fapi\u002Fassets\u002Fsf-uploads\u002FErfolgsgeschichte-Annika-02.01.jpg",{"disposition":678,"primary_topic":1095,"secondary_topics":1679,"reader_goals":1680,"reviewed_at":663,"pinned":1681,"excluded_targets":1682},[],[1098],[],[],{"id":1684,"slug":1685,"title":1686,"excerpt":1687,"date":1688,"modified":1689,"categories":1690,"tags":1691,"featured_media":91,"featured_image_url":1692,"featured_image_alt":98,"primary_category_slug":1111,"seo_description":654,"sources":654,"plus_matching":1693},244067,"fett","Fett – Bedeutung, Funktion, Zufuhr","In Zeiten der low fat Kalorien werden Fette verteufelt, wegen ihres hohen Kaloriengehalts (9 kcal\u002Fg), in den letzten Jahren werden […]","2020-12-10T12:06:31","2021-12-10T12:13:25",[983],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Ffett-e1430646287297.jpg",{"disposition":678,"primary_topic":1113,"secondary_topics":1694,"reader_goals":1695,"reviewed_at":663,"pinned":1696,"excluded_targets":1697},[],[662],[],[],{"id":1699,"slug":1700,"title":1701,"excerpt":1702,"date":1703,"modified":1703,"categories":1704,"tags":1705,"featured_media":91,"featured_image_url":1706,"featured_image_alt":98,"primary_category_slug":810,"seo_description":654,"sources":654,"plus_matching":1707},239173,"neuer-protein-rechner","Neuer Protein-Rechner","Jetzt individuelle und optimale Proteinzufuhr für Muskelaufbau, Abnehmen, Gesundheit, Ausdauer und Verletzungsphasen berechnen.","2020-12-02T09:52:17",[707],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fproteinrechner.png",{"disposition":678,"primary_topic":443,"secondary_topics":1708,"reader_goals":1709,"reviewed_at":663,"pinned":1710,"excluded_targets":1711},[],[681],[],[],{"id":1713,"slug":1714,"title":1715,"excerpt":1716,"date":1717,"modified":1718,"categories":1719,"tags":1721,"featured_media":91,"featured_image_url":1722,"featured_image_alt":98,"primary_category_slug":1723,"seo_description":654,"sources":654,"plus_matching":1724},243842,"schnelles-abnehmen-gefaehrlich-fuer-frauen","Ist schnelles Abnehmen gefährlich für Frauen? Nicht unter 30 kcal\u002Fkg FFM?","Immer häufiger werden Frauen vor schnellem Abnehmen gewarnt. Dies sei ungesund und könne zu dauerhaften Schäden führen. Doch stimmen diese Annahmen […]","2020-11-29T09:35:19","2025-12-09T16:03:07",[1720],110,[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002FHSD-Frauen-Gefahr.png","frauen",{"disposition":678,"primary_topic":712,"secondary_topics":1725,"reader_goals":1727,"reviewed_at":663,"pinned":1728,"excluded_targets":1729},[1726],"herz-kreislauf",[710],[],[],{"id":1731,"slug":1732,"title":1733,"excerpt":1734,"date":1735,"modified":1736,"categories":1737,"tags":1738,"featured_media":91,"featured_image_url":1739,"featured_image_alt":98,"primary_category_slug":745,"seo_description":654,"sources":654,"plus_matching":1740},243788,"meli-from-fat-to-fit","Meli: From FAT to FIT – eine komplette Transformation","Nachdem Meli schon seit ihrer Kindheit unter ihrem Gewicht und immer wiederkehrenden Rückschlägen zu leiden hatte, ist sie heute stolz: […]","2020-11-28T07:56:32","2021-11-29T08:04:45",[741],[1676,653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002FMeli-HSD-0818-1-sw.jpg",{"disposition":658,"primary_topic":659,"secondary_topics":1741,"reader_goals":1742,"reviewed_at":663,"pinned":1743,"excluded_targets":1744},[],[662],[],[],{"id":1746,"slug":1747,"title":1748,"excerpt":1749,"date":1750,"modified":1751,"categories":1752,"tags":1753,"featured_media":91,"featured_image_url":1754,"featured_image_alt":98,"primary_category_slug":1208,"seo_description":654,"sources":654,"plus_matching":1755},238930,"gesundheitseffekte-training","Wie viel Training für maximale Gesundheit?","Bewegung und Training sind sehr wichtig für eine optimale Gesundheit. Das weià Jeder. Aber wie viel pro Woche genau? Wie […]","2020-10-25T08:40:40","2025-12-09T16:11:11",[934],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002FRR3_feature_blue.jpg",{"disposition":658,"primary_topic":659,"secondary_topics":1756,"reader_goals":1757,"reviewed_at":663,"pinned":1758,"excluded_targets":1759},[],[662],[],[],{"id":1761,"slug":1762,"title":1763,"excerpt":1764,"date":1765,"modified":1766,"categories":1767,"tags":1768,"featured_media":91,"featured_image_url":1769,"featured_image_alt":98,"primary_category_slug":1208,"seo_description":654,"sources":654,"plus_matching":1770},238661,"low-carb-low-fat-oder-mediterrane-diaet","Low Carb \u002F Ketogen, Low Fat oder mediterrane Ernährung: Was ist am besten zum Abnehmen?","Wenig Kohlenhydrate (Low Carb \u002F Ketogen)? Wenig Fett? Oder doch einfach mediterran – wie ehemals im Mittelmeerraum – essen? Was […]","2020-10-07T13:18:21","2025-12-10T10:29:10",[934],[825,653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fnutrition_LCLFMT.jpg",{"disposition":678,"primary_topic":712,"secondary_topics":1771,"reader_goals":1772,"reviewed_at":663,"pinned":1773,"excluded_targets":1774},[1113],[710],[],[],{"id":1776,"slug":1777,"title":1778,"excerpt":1779,"date":1780,"modified":1781,"categories":1782,"tags":1783,"featured_media":91,"featured_image_url":1784,"featured_image_alt":98,"primary_category_slug":1111,"seo_description":654,"sources":654,"plus_matching":1785},238764,"mediterrane-ernaehrung","Mediterrane Ernährung","Die mediterrane Ernährung ist eine der besten Ernährungsformen für positive Gesundheitseffekte. Und nein: sie hat nicht viel mit Pizza, Pasta […]","2020-10-06T22:05:13","2020-10-07T13:12:15",[983],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fmediterranes_ernaehrung.jpg",{"disposition":678,"primary_topic":1113,"secondary_topics":1786,"reader_goals":1787,"reviewed_at":663,"pinned":1788,"excluded_targets":1789},[],[662],[],[],{"id":1791,"slug":1792,"title":1793,"excerpt":1794,"date":1795,"modified":1796,"categories":1797,"tags":1798,"featured_media":91,"featured_image_url":1799,"featured_image_alt":98,"primary_category_slug":1208,"seo_description":654,"sources":654,"plus_matching":1800},238569,"krafttraining-ausdauer-bessere-lauf-oekonomie","Krafttraining & Ausdauer: Bessere Lauf-Ãkonomie bei Mittel- und Langstreckenläufern","Ausdauersportler meiden normalerweise Krafttraining wie der Teufel das Weihwasser. Geht man doch – nicht ganz zu Unrecht davon aus -, […]","2020-09-27T07:56:40","2025-12-09T16:11:14",[934],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002FRR_feature_blue_endurance_strength.jpg",{"disposition":678,"primary_topic":676,"secondary_topics":1801,"reader_goals":1802,"reviewed_at":663,"pinned":1803,"excluded_targets":1804},[180],[681],[],[],{"id":1806,"slug":1807,"title":1808,"excerpt":1809,"date":1810,"modified":1811,"categories":1812,"tags":1813,"featured_media":91,"featured_image_url":1815,"featured_image_alt":98,"primary_category_slug":745,"seo_description":654,"sources":654,"plus_matching":1816},237932,"max-hsd-burn","Maxâ Erfolg: Mit HSD und BURN zur Top-Figur","Max hat es durchgezogen: Nach einem kurzen Kickstart mit der High Speed Diät (HSD) griff der Arzt zweifach zur BURN-Diät. […]","2020-09-07T07:59:00","2021-09-23T09:26:23",[741],[1814,1596,653],155,"\u002Fapi\u002Fassets\u002Fsf-uploads\u002FMax-Erfolgsgeschichte-HSD-BURN-2708_hoch-1.jpg",{"disposition":658,"primary_topic":659,"secondary_topics":1817,"reader_goals":1818,"reviewed_at":663,"pinned":1819,"excluded_targets":1820},[],[662],[],[],{"id":1822,"slug":1823,"title":1824,"excerpt":1825,"date":1826,"modified":1827,"categories":1828,"tags":1829,"featured_media":91,"featured_image_url":1830,"featured_image_alt":1831,"primary_category_slug":676,"seo_description":1832,"sources":654,"plus_matching":1833},238428,"sixpack","How to Sixpack – So bekommst du wirklich einen Sixpack!","Der Sixpack ist hauptsächlich durch einen niedrigen Körperfettanteil sichtbar. Durch Training lassen sich die Bauchmuskeln vergröÃern und auch die Genetik […]","2020-09-04T13:00:13","2020-09-16T14:57:31",[159,775],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fsixpack_guide_cover1.jpg","sixpack guide","Absolut jeder hat ein Sixpack. Es ist oft nur versteckt unter einer Fettschicht. Bevor du probierst, deine Muskulatur mit unzähligen Crunches zu",{"disposition":678,"primary_topic":676,"secondary_topics":1834,"reader_goals":1835,"reviewed_at":663,"pinned":1836,"excluded_targets":1837},[],[681],[],[],{"id":1839,"slug":1840,"title":1841,"excerpt":1842,"date":1843,"modified":1844,"categories":1845,"tags":1846,"featured_media":91,"featured_image_url":1848,"featured_image_alt":98,"primary_category_slug":676,"seo_description":654,"sources":654,"plus_matching":1849},237229,"wiederholungen-ewdh","Wie viele Wiederholungen sind optimal für Muskelaufbau? (eWdh & Praxis)","Soll man eher mit vielen oder mit wenigen Wiederholungen für Muskelaufbau trainieren? Immer wieder hört man von einem optimalen Wiederholungsbereich […]","2020-07-28T10:10:32","2025-12-10T10:33:26",[159],[1847,653],137,"\u002Fapi\u002Fassets\u002Fsf-uploads\u002FWiederholungen_Muskelaufbau_FE_v2-1.jpg",{"disposition":658,"primary_topic":921,"secondary_topics":1850,"reader_goals":1851,"reviewed_at":663,"pinned":1852,"excluded_targets":1853},[676],[681],[],[],{"id":1855,"slug":1856,"title":1857,"excerpt":1858,"date":1859,"modified":1860,"categories":1861,"tags":1862,"featured_media":91,"featured_image_url":1863,"featured_image_alt":98,"primary_category_slug":655,"seo_description":654,"sources":654,"plus_matching":1864},241246,"ekto-endo-mesomorphe-koerpertypen","Gibt es ekto-, endo-, mesomorphe Körpertypen wirklich?","Diese Einteilung in Körpertypen ist streng wissenschaftlich gesehen nicht korrekt. De
1in Aussehen ist nie komplett genetisch Vorgegeben. Sowohl dein Körperfettanteil […]","2020-07-24T17:18:44","2021-07-26T09:12:07",[651],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002FKoerpertypen_nope.jpg",{"disposition":658,"primary_topic":659,"secondary_topics":1865,"reader_goals":1866,"reviewed_at":663,"pinned":1867,"excluded_targets":1868},[],[662],[],[],{"id":1870,"slug":1871,"title":1872,"excerpt":1873,"date":1874,"modified":1874,"categories":1875,"tags":1876,"featured_media":91,"featured_image_url":1877,"featured_image_alt":98,"primary_category_slug":810,"seo_description":654,"sources":654,"plus_matching":1878},238085,"endspurt-sommerfigur-2020","Endspurt Sommerfigur 2020: Was du jetzt noch tun kannst","Die letzten Wochen und Monate verliefen dank Corona alles andere als normal.Die Fitnessstudios waren zu, oft sank die Alltagsaktivität auf […]","2020-07-11T10:02:12",[707],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fsuccess_mix-1.jpg",{"disposition":658,"primary_topic":659,"secondary_topics":1879,"reader_goals":1880,"reviewed_at":663,"pinned":1881,"excluded_targets":1882},[],[662],[],[],{"id":1884,"slug":1885,"title":1886,"excerpt":1887,"date":1888,"modified":1889,"categories":1890,"tags":1891,"featured_media":91,"featured_image_url":1892,"featured_image_alt":98,"primary_category_slug":810,"seo_description":654,"sources":654,"plus_matching":1893},237278,"corona-virus","Covid-19: Die 2. Welle kommt, mit Wucht. Herdenimmunität eine gute Idee?","Der Corona-Virus hat die Welt fest im Griff. Wir alle sind davon betroffen. Hier ein paar Tipps und Empfehlungen:+++ Update […]","2020-07-02T09:17:11","2020-10-16T17:55:13",[707],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fcorona_fitness.jpg",{"disposition":658,"primary_topic":659,"secondary_topics":1894,"reader_goals":1895,"reviewed_at":663,"pinned":1896,"excluded_targets":1897},[],[662],[],[],{"id":1899,"slug":1900,"title":1901,"excerpt":1902,"date":1903,"modified":1904,"categories":1905,"tags":1906,"featured_media":91,"featured_image_url":1907,"featured_image_alt":98,"primary_category_slug":745,"seo_description":654,"sources":654,"plus_matching":1908},243768,"louisa-high-speed-diaet","Louisa: 4 kg weniger Fett nach 4 Wochen HSD + kein Muskelabbau","Lousia hat es geschafft: Nach 4 Wochen High Speed Diät (HSD) ist sie um 4 kg leichter geworden und top […]","2020-06-28T07:31:37","2021-11-29T08:05:12",[741],[1676,653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002FLouisa-HSD-0618.jpg",{"disposition":678,"primary_topic":676,"secondary_topics":1909,"reader_goals":1910,"reviewed_at":663,"pinned":1911,"excluded_targets":1912},[],[681],[],[],{"id":1914,"slug":1915,"title":1916,"excerpt":1917,"date":1918,"modified":1919,"categories":1920,"tags":1921,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":1093,"seo_description":654,"sources":654,"plus_matching":1922},246255,"xplode-two","Xplode #TWO Trainingsplan","Hier wird zur gegebener Zeit der Xplode #TWO Trainingsplan (2er Split) erscheinen. Xplode #TWO Trainingsplan Ziel: Maximaler Muskelaufbau Wie oft […]","2020-06-27T10:53:30","2025-12-09T15:46:33",[1091],[653],{"disposition":658,"primary_topic":659,"secondary_topics":1923,"reader_goals":1924,"reviewed_at":663,"pinned":1925,"excluded_targets":1926},[],[662],[],[],{"id":1928,"slug":1929,"title":1930,"excerpt":1931,"date":1932,"modified":1933,"categories":1934,"tags":1935,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":794,"seo_description":654,"sources":654,"plus_matching":1936},246154,"schraegbankdruecken","Schrägbankdrücken","Schrägbankdrücken ist eine „Mischung“ aus normalem Bankdrücken und Schulterdrücken. Dein Oberkörper liegt dabei auf einer ~45° Bank schräg nach oben. […]","2020-06-09T11:28:51","2026-01-26T08:46:23",[792],[653],{"disposition":658,"primary_topic":659,"secondary_topics":1937,"reader_goals":1938,"reviewed_at":663,"pinned":1939,"excluded_targets":1940},[],[662],[],[],{"id":1942,"slug":1943,"title":1944,"excerpt":1945,"date":1946,"modified":1947,"categories":1948,"tags":1949,"featured_media":91,"featured_image_url":1950,"featured_image_alt":98,"primary_category_slug":745,"seo_description":654,"sources":654,"plus_matching":1951},237688,"thomas-hsd","Thomas (42): -4,9 kg in 4 Wochen High Speed Diät","Nach 4 Wochen High Speed Diät (HSD) hat Thomas mit seinen 42 Jahren 4,9 kg abgenommen und seinen Bauchumfang von […]","2020-05-15T09:41:56","2020-05-15T10:04:01",[741],[760,1596,653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002FThomas-HSD_2020-04-quer.jpg",{"disposition":678,"primary_topic":712,"secondary_topics":1952,"reader_goals":1953,"reviewed_at":663,"pinned":1954,"excluded_targets":1955},[],[710],[],[],{"id":1957,"slug":1958,"title":1959,"excerpt":98,"date":1960,"modified":1961,"categories":1962,"tags":1963,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":794,"seo_description":654,"sources":654,"plus_matching":1964},245542,"deadhangs","Deadhangs","2020-04-11T21:19:10","2022-04-11T21:19:39",[792],[653],{"disposition":658,"primary_topic":659,"secondary_topics":1965,"reader_goals":1966,"reviewed_at":663,"pinned":1967,"excluded_targets":1968},[],[662],[],[],{"id":1970,"slug":1971,"title":1972,"excerpt":98,"date":1973,"modified":1974,"categories":1975,"tags":1976,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":794,"seo_description":654,"sources":654,"plus_matching":1977},245534,"fusssohle-ausrollen","FuÃsohle ausrollen","2020-04-11T20:25:10","2022-04-11T20:30:39",[792],[653],{"disposition":658,"primary_topic":659,"secondary_topics":1978,"reader_goals":1979,"reviewed_at":663,"pinned":1980,"excluded_targets":1981}
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[…]","2020-04-11T09:50:48","2026-01-26T12:56:31",[792],[653],{"disposition":658,"primary_topic":659,"secondary_topics":2019,"reader_goals":2020,"reviewed_at":663,"pinned":2021,"excluded_targets":2022},[],[662],[],[],{"id":2024,"slug":2025,"title":2026,"excerpt":98,"date":2027,"modified":2028,"categories":2029,"tags":2030,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":794,"seo_description":654,"sources":654,"plus_matching":2031},245514,"trapezius-ausrollen","Trapezius 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Aber leider macht dir die Cellulite einen Strich durch die […]","2019-03-07T08:55:32","2021-12-17T13:28:06",[1720],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002FCellulite.jpg","Illustration beziehungsweise Foto zum Thema Cellulite",{"disposition":658,"primary_topic":659,"secondary_topics":2810,"reader_goals":2811,"reviewed_at":663,"pinned":2812,"excluded_targets":2813},[],[662],[],[],{"id":2815,"slug":2816,"title":2817,"excerpt":2818,"date":2819,"modified":2820,"categories":2821,"tags":2822,"featured_media":91,"featured_image_url":2823,"featured_image_alt":98,"primary_category_slug":810,"seo_description":654,"sources":654,"plus_matching":2824},234350,"die-burn-diaet-ist-da","Sie ist da! Die neue BURN-Diät: langsam & hocheffizient abnehmen","Nun ist es endlich soweit: die brandneue BURN-Diät ist da und kann ab sofort erworben werden. Zum Start geben wir […]","2019-01-20T10:00:35","2025-12-10T10:29:30",[707],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002FFB_BURN.jpg",{"disposition":678,"primary_topic":712,"secondary_topics":2825,"reader_goals":2826,"reviewed_at":663,"pinned":2827,"excluded_targets":2828},[],[710],[],[],{"id":2830,"slug":2831,"title":2832,"excerpt":2833,"date":2834,"modified":2835,"categories":2836,"tags":2837,"featured_media":91,"featured_image_url":2838,"featured_image_alt":98,"primary_category_slug":810,"seo_description":654,"sources":654,"plus_matching":2839},234241,"neuer-exakter-kalorienrechner-wie-viele-kalorien-verbrauchst-du-wirklich","Neuer exakter Kalorienrechner: wie viele Kalorien verbrauchst du wirklich?","Willst du deinen Kalorienvebrauch genau berechnen, hast du ein groÃes Problem! RegelmäÃig trifft man auf Leute, die ânicht zunehmen, obwohl […]","2019-01-14T12:28:06","2025-12-09T16:09:19",[707],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fkalorienvebrauch.jpg",{"disposition":678,"primary_topic":712,"secondary_topics":2840,"reader_goals":2841,"reviewed_at":663,"pinned":2842,"excluded_targets":2843},[],[710],[],[],{"id":2845,"slug":2846,"title":2847,"excerpt":2848,"date":2849,"modified":2850,"categories":2851,"tags":2852,"featured_media":91,"featured_image_url":2853,"featured_image_alt":98,"primary_category_slug":794,"seo_description":654,"sources":654,"plus_matching":2854},243545,"beinheben","Beinheben","Beinheben trainiert deine Bauchmuskeln. Vor allem die untere Bauchmuskulatur wird hierbei stärker beansprucht als beispielsweise bei Crunches. Video Hängendes Beinheben:","2018-11-15T05:18:40","2026-01-26T15:04:53",[792],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fbeinheben.jpg",{"disposition":658,"primary_topic":659,"secondary_topics":2855,"reader_goals":2856,"reviewed_at":663,"pinned":2857,"excluded_targets":2858},[],[662],[],[],{"id":2860,"slug":2861,"title":2862,"excerpt":2863,"date":2864,"modified":2865,"categories":2866,"tags":2867,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":794,"seo_description":654,"sources":654,"plus_matching":2868},243511,"planks","Planks","Eine statische Halteübung für die Bauchmuskeln. Sehr gut geeignet für Anfänger und Anfängerinnen, die erst einmal Kraft im Rumpf aufbauen […]","2018-11-14T08:43:44","2026-01-26T15:05:02",[792],[653],{"disposition":658,"primary_topic":659,"secondary_topics":2869,"reader_goals":2870,"reviewed_at":663,"pinned":2871,"excluded_targets":2872},[],[662],[],[],{"id":2874,"slug":2875,"title":2876,"excerpt":2877,"date":2878,"modified":1012,"categories":2879,"tags":2880,"featured_media":91,"featured_image_url":2881,"featured_image_alt":98,"primary_category_slug":1629,"seo_description":654,"sources":654,"plus_matching":2882},233448,"meinungen-sind-egal","Meinungen sind egal! Fakten sind Trumpf","Meinungen sind egal, sofern sie nicht gut begründet sind. Unsere persönlichen Ãberzeugungen, Ansichten oder Einstellungen sind hochgradig fehleranfällig und damit […]","2018-08-22T16:00:51",[1626],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fdiskussionskultur_titel.jpg",{"disposition":658,"primary_topic":659,"secondary_topics":2883,"reader_goals":2884,"reviewed_at":663,"pinned":2885,"excluded_targets":2886},[],[662],[],[],{"id":2888,"slug":2889,"title":2890,"excerpt":2891,"date":2892,"modified":2893,"categories":2894,"tags":2895,"featured_media":91,"featured_image_url":2896,"featured_image_alt":98,"primary_category_slug":1111,"seo_description":654,"sources":654,"plus_matching":2897},232664,"wie-viel-omega-3-o3-index-rechner","Wie viel Omega-3 brauchst du? [+ Omega-3 Index Rechner]","Es ist nicht völlig klar, was die richtige\u002Fdie beste Dosierung an Omega 3-Fettsäuren bzw. EPA+DHA ist. Es kursieren viele unterschiedliche […]","2018-06-21T13:17:40","2025-12-10T10:24:49",[983],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002FTITELBILD-Wie-viel-Omega-3-brauchst-du_v2.jpg",{"disposition":658,"primary_topic":1032,"secondary_topics":2898,"reader_goals":2899,"reviewed_at":663,"pinned":2900,"excluded_targets":2901},[],[662],[],[],{"id":2903,"slug":2904,"title":2905,"excerpt":29
106,"date":2907,"modified":2908,"categories":2909,"tags":2911,"featured_media":91,"featured_image_url":2912,"featured_image_alt":98,"primary_category_slug":2913,"seo_description":654,"sources":654,"plus_matching":2914},240447,"caprese-tomate-mozarella","Caprese: Tomate & Mozarella","1 Mozarelle (125 g) und 2 Tomaten in Scheiben schneiden.Mit Salz, Pfeffer und Kräutern würzen. Balsamico Essig optional.125 g Mozarella […]","2018-05-18T13:09:45","2021-05-18T13:12:14",[2910],107,[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Ftomate_mozarella-1-scaled.jpg","rezepte",{"disposition":658,"primary_topic":659,"secondary_topics":2915,"reader_goals":2916,"reviewed_at":663,"pinned":2917,"excluded_targets":2918},[],[662],[],[],{"id":2920,"slug":2921,"title":2922,"excerpt":2923,"date":2924,"modified":2925,"categories":2926,"tags":2927,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":655,"seo_description":654,"sources":654,"plus_matching":2928},244162,"angst-fettzunahme-muskelaufbau","Angst vor Fettzunahme beim Muskelaufbau? – Fakten und Fiktionen!","Du willst härter trainieren und mehr Muskeln aufbauen? Vielleicht sogar richtig Bulken? Vonseiten der Ernährung wird dafür meist ein Kalorienüberschuss […]","2018-05-12T09:17:59","2021-12-14T09:25:11",[651],[653],{"disposition":678,"primary_topic":676,"secondary_topics":2929,"reader_goals":2930,"reviewed_at":663,"pinned":2931,"excluded_targets":2932},[],[681],[],[],{"id":2934,"slug":2935,"title":2936,"excerpt":2937,"date":2938,"modified":2939,"categories":2940,"tags":2941,"featured_media":91,"featured_image_url":2942,"featured_image_alt":98,"primary_category_slug":810,"seo_description":654,"sources":654,"plus_matching":2943},232529,"neue-kraftstandards-rechner-1rm-5rm-etc-anfaenger-fortgeschrittener-oder-elite","Neue Kraftstandards + Rechner (1RM, 5RM, etc.): Anfänger, Fortgeschrittener oder Elite?","Endlich sind sie fertig: komplett neue Kraftstandards und ein Kraftwerte-Rechner mit grafischer Fortschrittsanzeige. Hier anschauen (für Männer): \u002Fkraftwerte Hier anschauen […]","2018-05-02T08:49:10","2025-12-10T10:29:58",[707],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fkraftwerte_rechner-1.jpg",{"disposition":658,"primary_topic":921,"secondary_topics":2944,"reader_goals":2945,"reviewed_at":663,"pinned":2946,"excluded_targets":2947},[2530,2738],[681],[],[],{"id":2949,"slug":2950,"title":2951,"excerpt":98,"date":2952,"modified":2953,"categories":2954,"tags":2955,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":794,"seo_description":654,"sources":654,"plus_matching":2956},245486,"groiners","Groiners","2018-04-11T07:42:24","2022-06-16T08:55:34",[792],[653],{"disposition":658,"primary_topic":659,"secondary_topics":2957,"reader_goals":2958,"reviewed_at":663,"pinned":2959,"excluded_targets":2960},[],[662],[],[],{"id":2962,"slug":2963,"title":2964,"excerpt":2965,"date":2966,"modified":2967,"categories":2968,"tags":2969,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":794,"seo_description":654,"sources":654,"plus_matching":2970},245241,"abduktion","Abduktion – Seitlich \u002F oberer Po","An der Maschine: Am Kabelzug: Stabiler Stand, am besten mit Abstützen Kabel kann vor oder hinter dem Standfuà geführt werden","2018-04-08T11:40:23","2022-06-16T08:55:54",[792],[653],{"disposition":658,"primary_topic":659,"secondary_topics":2971,"reader_goals":2972,"reviewed_at":663,"pinned":2973,"excluded_targets":2974},[],[662],[],[],{"id":2976,"slug":2977,"title":2978,"excerpt":2979,"date":2980,"modified":2981,"categories":2982,"tags":2983,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":794,"seo_description":654,"sources":654,"plus_matching":2984},245236,"seitheben","Seitheben","Aufrechtes Seitheben Seitheben mit Kurzhanteln â korrekte Ausführung:","2018-04-08T11:37:25","2026-01-26T15:16:37",[792],[653],{"disposition":658,"primary_topic":659,"secondary_topics":2985,"reader_goals":2986,"reviewed_at":663,"pinned":2987,"excluded_targets":2988},[],[662],[],[],{"id":2990,"slug":2991,"title":2992,"excerpt":2993,"date":2994,"modified":2572,"categories":2995,"tags":2996,"featured_media":91,"featured_image_url":2997,"featured_image_alt":98,"primary_category_slug":810,"seo_description":654,"sources":654,"plus_matching":2998},231744,"massives-update-high-speed-diaet-2-0-hsd-2-edition","[Massives Update] High Speed Diät 2.0 (HSD) –
1 2. Edition erschienen","Endlich ist es soweit! Die 2. Edition der „High Speed Diät“ (HSD) ist da! In den letzten Wochen haben wir […]","2018-01-29T16:30:30",[707],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002F01_FULL_HSD2_Cover_2D-scaled.jpg",{"disposition":678,"primary_topic":712,"secondary_topics":2999,"reader_goals":3000,"reviewed_at":663,"pinned":3001,"excluded_targets":3002},[],[710],[],[],{"id":3004,"slug":3005,"title":3006,"excerpt":3007,"date":3008,"modified":3009,"categories":3010,"tags":3011,"featured_media":91,"featured_image_url":3012,"featured_image_alt":98,"primary_category_slug":1111,"seo_description":654,"sources":654,"plus_matching":3013},236629,"warum-omega-3-aus-leinoel-oder-walnuessen-ala-kein-ersatz-fuer-fischoel-ist","Warum Omega-3 aus Leinöl oder Walnüssen (ALA) kein Ersatz für Fischöl ist","Fischöl ist leider nicht durch Leinöl, Walnüsse, Chiasamen und Co ersetzbar. In diesen Lebensmitteln ist vor allem alpha-Linolensäure (ALA) enthalten. […]","2018-01-14T11:40:54","2025-12-09T16:03:37",[983],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fchia-397076_1280-e1459329182991.jpg",{"disposition":658,"primary_topic":1032,"secondary_topics":3014,"reader_goals":3015,"reviewed_at":663,"pinned":3016,"excluded_targets":3017},[],[662],[],[],{"id":3019,"slug":3020,"title":3021,"excerpt":2324,"date":3022,"modified":3023,"categories":3024,"tags":3025,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":794,"seo_description":654,"sources":654,"plus_matching":3026},243577,"seitliche-ausfallschritte","Seitliche Ausfallschritte","2017-11-18T11:12:09","2026-01-26T09:55:22",[792],[653],{"disposition":678,"primary_topic":2738,"secondary_topics":3027,"reader_goals":3028,"reviewed_at":663,"pinned":3029,"excluded_targets":3030},[],[957],[],[],{"id":3032,"slug":3033,"title":3034,"excerpt":3035,"date":3036,"modified":3037,"categories":3038,"tags":3039,"featured_media":91,"featured_image_url":3040,"featured_image_alt":98,"primary_category_slug":794,"seo_description":654,"sources":654,"plus_matching":3041},231471,"foam-rolling","Foam Rolling – Maximale Beweglichkeit oder unsinniger Hype?","Foam Rolling ist eines der heiÃesten Themen in der Fitnessszene. Fast jeder scheint zu „rollen“. Vor dem Training, nach dem […]","2017-11-07T08:55:52","2026-01-26T15:16:28",[792],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Ffoam-rolling-banner.jpg",{"disposition":658,"primary_topic":2004,"secondary_topics":3042,"reader_goals":3043,"reviewed_at":663,"pinned":3044,"excluded_targets":3045},[],[1098],[],[],{"id":3047,"slug":3048,"title":3049,"excerpt":3050,"date":3051,"modified":3052,"categories":3053,"tags":3054,"featured_media":91,"featured_image_url":3055,"featured_image_alt":98,"primary_category_slug":2913,"seo_description":654,"sources":654,"plus_matching":3056},240472,"tofu-gemuese-pasta","Tofu-Gemüse Pasta","Wasser aufsetzen und zum Kochen bringen. Währenddessen Tofu in 0,5 cm dicke Streifen schneiden. Ebenso das Gemüse kleinschneiden.Sobald das Wasser […]","2017-09-19T09:40:41","2021-05-19T09:45:10",[2910],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fgemuesenudeln-1.jpg",{"disposition":678,"primary_topic":1113,"secondary_topics":3057,"reader_goals":3058,"reviewed_at":663,"pinned":3059,"excluded_targets":3060},[],[662],[],[],{"id":3062,"slug":3063,"title":3064,"excerpt":3065,"date":3066,"modified":3067,"categories":3068,"tags":3069,"featured_media":91,"featured_image_url":3070,"featured_image_alt":98,"primary_category_slug":710,"seo_description":654,"sources":654,"plus_matching":3071},231217,"maximales-kaloriendefizit","Maximales Kaloriendefizit: Gibt es das wirklich? Wie groÃ?","Gibt es ein maximales Kaloriendefizit, das du auf keinen Fall überschreiten solltest? Immer wieder liest man davon, dass das kcal-Defizit […]","2017-07-17T09:07:36","2025-12-16T15:49:26",[101],[825,653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fmax_defizit.jpg",{"disposition":678,"primary_topic":712,"secondary_topics":3072,"reader_goals":3073,"reviewed_at":663,"pinned":3074,"excluded_targets":3075},[],[710],[],[],{"id":3077,"slug":3078,"title":3079,"excerpt":3080,"date":3081,"modified":3082,"categories":3083,"tags":3084,"featured_media":91,"featured_image_url":3085,"featured_image_alt":3086,"primary_category_slug":745,"seo_description":654,"sources":654,"plus_matching":3087},222978,"sarah-hsd","Sarah High Speed Diät (HSD) Erfolg, Gewicht -5 kg und KFA von 28% auf 21% in 4 Wochen","Sarah hat mit der High Speed Diät innerhalb von 4 Wochen 5 kg abgenommen. Dabei konnte sie sogar ihre Kraftwerte […]","2017-07-03T14:09:17","2025-12-09T16:11:00",[741],[1676,653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fpre_after_sarah1.jpg","Sarah Vorher-Nachher",{"disposition":678,"primary_topic":712,"secondary_topics":3088,"reader_goals":3089,"reviewed_at":663,"pinned":3090,"excluded_targets":3091},[729],[710],[],[],{"id":3093,"slug":3094,"title":3095,"excerpt":3096,"date":3097,"modified":3098,"categories":3099,"tags":3100,"featured_media":91,"featured_image_url":3101,"featured_image_alt":98,"primary_category_slug":745,"seo_description":654,"sources":654,"plus_matching":3102},231121,"high-speed-diaet-12-kg-abgenommen","Raphael, HSD, -12 kg abgenommen & Kraftwerte gesteigert!","Heute berichtet Raph von seinen Erfolgen mit der âHigh Speed Diät„. Er hat innerhalb von 8 Wochen 12 kg abgenommen […]","2017-05-23T08:10:29","2025-12-09T16:15:41",[741],[1676,653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fraph_hsd_8w_12kg.jpg",{"disposition":658,"primary_topic":2530,"secondary_topics":3103,"reader_goals":3104,"reviewed_at":663,"pinned":3105,"excluded_targets":3106},[],[681],[],[],{"id":3108,"slug":3109,"title":3110,"excerpt":3111,"date":3112,"modified":3113,"categories":3114,"tags":3115,"featured_media":91,"featured_image_url":3116,"featured_image_alt":98,"primary_category_slug":2913,"seo_description":654,"sources":654,"plus_matching":3117},240466,"eiersalat","Eiersalat","Zubereitung: 1.) Eier einstechen und 8-10 Minuten kochen. 2.) Tomaten, Gurke, Blattsalat und alle Gemüse, worauf du Lust hast, klein […]","2017-05-19T09:30:13","2025-12-09T16:06:16",[2910],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002FIMG_6365-1-scaled.jpg",{"disposition":658,"primary_topic":659,"secondary_topics":3118,"reader_goals":3119,"reviewed_at":663,"pinned":3120,"excluded_targets":3121}
1,[],[662],[],[],{"id":3123,"slug":3124,"title":3125,"excerpt":3126,"date":3127,"modified":3128,"categories":3129,"tags":3130,"featured_media":91,"featured_image_url":3132,"featured_image_alt":98,"primary_category_slug":2913,"seo_description":654,"sources":654,"plus_matching":3133},240461,"forellenfilets","Forellenfilets mit Meerrettich (Snack)","150 kcal – KH\u002FP\u002FF: 1 g\u002F24 g\u002F 6 gZubereitung:1.) 125 g Forellenfilets aus der Packung nehmen und auf einem Teller […]","2017-05-19T09:27:14","2021-05-22T17:05:05",[2910],[653,3131],142,"\u002Fapi\u002Fassets\u002Fsf-uploads\u002FIMG_6099b-scaled.jpg",{"disposition":658,"primary_topic":659,"secondary_topics":3134,"reader_goals":3135,"reviewed_at":663,"pinned":3136,"excluded_targets":3137},[],[662],[],[],{"id":3139,"slug":3140,"title":3141,"excerpt":3142,"date":3143,"modified":3144,"categories":3145,"tags":3146,"featured_media":91,"featured_image_url":3147,"featured_image_alt":98,"primary_category_slug":2913,"seo_description":654,"sources":654,"plus_matching":3148},240457,"burger","Low Fat Burger","Ein Brötchen oder ein Stück Baguette aufschneiden. Oberseite mit Ketchup, Unterseite mit Senf bestreichen.Ein Stück Fleisch (Pute, Hähnchen, Schwein, Rind) […]","2017-05-19T09:20:04","2021-05-24T14:56:20",[2910],[653,3131],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Ffleischburger-1.jpg",{"disposition":658,"primary_topic":659,"secondary_topics":3149,"reader_goals":3150,"reviewed_at":663,"pinned":3151,"excluded_targets":3152},[],[662],[],[],{"id":3154,"slug":3155,"title":3156,"excerpt":3157,"date":3158,"modified":3159,"categories":3160,"tags":3161,"featured_media":91,"featured_image_url":3163,"featured_image_alt":98,"primary_category_slug":810,"seo_description":654,"sources":654,"plus_matching":3164},230971,"mitmachen-gewicht-halten-nach-der-diaet-jojo-effekt-ja-oder-nein-welche-strategien-sind-die-besten","[Mitmachen] Gewicht halten nach der Diät. Jojo-Effekt ja oder nein? â Welche Strategien sind die Besten?","Abnehmen ist âeinfachâ. Die wirkliche Kunst liegt darin, das neue Gewicht auch über lange Zeit zu halten. Der Jojo-Effekt scheint […]","2017-05-02T09:16:04","2025-12-09T16:15:09",[707],[3162,653],147,"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fstudie_cover.jpg",{"disposition":678,"primary_topic":712,"secondary_topics":3165,"reader_goals":3166,"reviewed_at":663,"pinned":3167,"excluded_targets":3168},[1663],[710],[],[],{"id":3170,"slug":3171,"title":3172,"excerpt":3173,"date":3174,"modified":3175,"categories":3176,"tags":3177,"featured_media":91,"featured_image_url":3179,"featured_image_alt":98,"primary_category_slug":1723,"seo_description":654,"sources":654,"plus_matching":3180},230829,"waage-gewicht","Vorsicht: Waage & Gewicht bei Frauen","Verbindet dich eine Hassliebe mit deiner Waage? Dann geht es dir wie vielen Frauen. Das süÃe euphorische Gefühl, wenn die […]","2017-04-04T09:43:19","2025-12-16T15:49:24",[1720],[825,3178,653],146,"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fwie-frau-sich-richtig-wiegt.jpg",{"disposition":658,"primary_topic":659,"secondary_topics":3181,"reader_goals":3182,"reviewed_at":663,"pinned":3183,"excluded_targets":3184},[],[662],[],[],{"id":3186,"slug":3187,"title":3188,"excerpt":3189,"date":3190,"modified":3191,"categories":3192,"tags":3193,"featured_media":91,"featured_image_url":3194,"featured_image_alt":98,"primary_category_slug":655,"seo_description":3195,"sources":654,"plus_matching":3196},230800,"1-kg-muskeln-verbrauchen-100-kcal-mythos-oder-fakt","„1 kg Muskeln verbrauchen 100 kcal“ – Mythos oder Fakt?","Bestimmt bist du schon öfters der Aussage begegnet, Muskeln aufzubauen wäre wichtig, weil dadurch die Fettverbrennung enorm gesteigert werden könnte. […]","2017-03-22T07:58:48","2025-12-16T15:49:22",[651],[825,653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fwievielekcal_muskeln.jpg","Wie viel kcal verbraucht 1 kg Muskelmasse wirklich? Die Antwort scheint auf den ersten Blick ernüchternd, ist aber viel weniger dramatisch in der Konsequenz.",{"disposition":678,"primary_topic":676,"secondary_topics":3197,"reader_goals":3198,"reviewed_at":663,"pinned":3199,"excluded_targets":3200},[659],[681],[],[],{"id":3202,"slug":3203,"title":3204,"excerpt":3205,"date":3206,"modified":1012,"categories":3207,"tags":3208,"featured_media":91,"featured_image_url":3209,"featured_image_alt":98,"primary_category_slug":710,"seo_description":654,"sources":654,"plus_matching":3210}
1,230463,"eingeschlafener-kaputter-stoffwechsel-hungerstoffwechsel","Hungerstoffwechsel & eingeschlafener Stoffwechsel – was ist wirklich dran?","Der eingeschlafene Stoffwechsel stoppt das Abnehmen, führt zum Jojo-Effekt und zerstört deinen Stoffwechsel für immer. So wird zumindest behauptet. Alles […]","2017-01-26T09:43:39",[101],[825,653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fstoffwechsel_eingeschlafen-1.jpg",{"disposition":678,"primary_topic":712,"secondary_topics":3211,"reader_goals":3212,"reviewed_at":663,"pinned":3213,"excluded_targets":3214},[1079,1662,1285],[710],[],[],{"id":3216,"slug":3217,"title":3218,"excerpt":3219,"date":3220,"modified":3221,"categories":3222,"tags":3223,"featured_media":91,"featured_image_url":3224,"featured_image_alt":98,"primary_category_slug":1111,"seo_description":654,"sources":654,"plus_matching":3225},229795,"wie-viel-protein-eiweiss-brauche-ich-pro-tag-die-optimale-menge","Wie viel Protein \u002F Eiweià brauche ich pro Tag? Die optimale Menge","Ãberall liest du unterschiedliche Angaben, wie viel Protein du pro Tag idealerweise zu dir nehmen solltest. Einige scheinen nicht viel […]","2017-01-06T08:21:05","2025-12-10T10:26:25",[983],[825,1847,653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Foptimale_proteinmenge_wieviel_protein.jpg",{"disposition":678,"primary_topic":443,"secondary_topics":3226,"reader_goals":3227,"reviewed_at":663,"pinned":3228,"excluded_targets":3229},[],[681],[],[],{"id":3231,"slug":3232,"title":3233,"excerpt":3234,"date":3235,"modified":3236,"categories":3237,"tags":3238,"featured_media":91,"featured_image_url":3239,"featured_image_alt":98,"primary_category_slug":710,"seo_description":654,"sources":654,"plus_matching":3240},229829,"refeeds-cheatdays","Refeeds & Cheatdays: Diät-Wunderwaffe, überbewertet oder schädlich?","Refeeds sind Phasen in einer Diät, in welchen du ganz bewusst und kontrolliert viele Kohlenhydrate und kcal zu dir nimmst. […]","2016-12-07T07:53:17","2025-12-09T19:24:56",[101],[825,653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Frefeed_cheatmeal.png",{"disposition":678,"primary_topic":3241,"secondary_topics":3242,"reader_goals":3243,"reviewed_at":663,"pinned":3244,"excluded_targets":3245},"diaetpausen",[712],[710],[],[],{"id":3247,"slug":3248,"title":3249,"excerpt":3250,"date":3251,"modified":3252,"categories":3253,"tags":3254,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":1111,"seo_description":654,"sources":654,"plus_matching":3255},236056,"fruktose-fruchtzucker","Ist Fruktose (Fruchtzucker) gefährlich\u002Fungesund?","Fruktose soll zu Ãbergewicht, Leberschäden oder gar Krebs führen. Aber stimmt das wirklich? Sollst du darauf achten möglichst wenig Fruktose […]","2016-11-01T12:48:36","2025-12-10T10:23:16",[983,51],[653],{"disposition":678,"primary_topic":1726,"secondary_topics":3256,"reader_goals":3257,"reviewed_at":663,"pinned":3258,"excluded_targets":3259},[],[662],[],[],{"id":3261,"slug":3262,"title":3263,"excerpt":3264,"date":3265,"modified":3266,"categories":3267,"tags":3268,"featured_media":91,"featured_image_url":3269,"featured_image_alt":98,"primary_category_slug":810,"seo_description":654,"sources":654,"plus_matching":3270},229483,"neues-design-das-erwartet-dich","Neues Design für FE","Es ist Zeit, dass FE auch äuÃerlich im 21. Jahrhundert ankommt. Ab heute gibt es deshalb ein frisches Design! Neben […]","2016-10-16T22:33:38","2025-12-09T16:11:24",[707],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Ffe_neu.jpg",{"disposition":658,"primary_topic":659,"secondary_topics":3271,"reader_goals":3272,"reviewed_at":663,"pinned":3273,"excluded_targets":3274},[],[662],[],[],{"id":3276,"slug":3277,"title":3278,"excerpt":3279,"date":3280,"modified":3281,"categories":3282,"tags":3283,"featured_media":91,"featured_image_url":3284,"featured_image_alt":98,"primary_category_slug":745,"seo_description":654,"sources":654,"plus_matching":3285},218800,"koerperfettanteil-halbiert","Patrick: HSD (High Speed Diät) und Sub10\u002F20 – Körperfettanteil von 18% auf 9%","Wunderbare Leistung von Patrick! Er hat es geschafft, seinen Körperfettanteil innerhalb von wenigen Wochen von ca. 18% auf 9% zu […]","2016-09-06T15:52:23","2025-12-10T10:29:02",[741],[1814,1676,653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fpatricks_way.jpg",{"disposition":678,"primary_topic":712,"secondary_topics":3286,"reader_goals":3287,"reviewed_at":663,"pinned":3288,"excluded_targets":3289},[729],[710],[],[],{"id":3291,"slug":3292,"title":3293,"excerpt":3294,"date":3295,"modified":3296,"categories":3297,"tags":3298,"featured_media":91,"featured_image_url":3299,"featured_image_alt":98,"primary_category_slug":655,"seo_description":654,"sources":654,"plus_matching":3300},219140,"kalorienverbrauch","Kalorienverbrauch – Wie er sich wirklich zusammensetzt","Wieviel dein Körper pro Tag an Energie verbraucht ist von unterschiedlichen Komponenten abhängig. Einige davon kannst du beeinflussen, andere nicht. Wie […]","2016-07-19T22:20:26","2025-09-11T06:54:38",[651],[825,1847,653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fkalorienverbrauch_kcal.jpg",{"disposition":678,"primary_topic":712,"secondary_topics":3301,"reader_goals":3302,"reviewed_at":663,"pinned":3303,"excluded_targets":3304},[],[710],[],[],{"id":3306,"slug":3307,"title":3308,"excerpt":3309,"date":3310,"modified":1204,"categories":3311,"tags":3312,"featured_media":91,"featured_image_url":3313,"featured_image_alt":3314,"primary_category_slug":1723,"seo_description":654,"sources":654,"plus_matching":3315},219063,"strong-girls-trainingsplan","[Frauen Trainingsplan] Strong Girls – Das Training für Frauen","Wir werden sehr oft gefragt, wie man als Frau trainieren sollte. In unserem Bauch, Beine, Po Artikel empfehlen wir zwar […]","2016-06-16T21:04:44",[1720],[825,3178,653,2467],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fstronggirls2.jpg","stronggirls",{"disposition":658,"primary_topic":659,"secondary_topics":3316,"reader_goals":3317,"reviewed_at":663,"pinned":3318,"excluded_targets":3319},[],[662],[],[],{"id":3321,"slug":3322,"title":3323,"excerpt":3324,"date":3325,"modified":3326,"categories":3327,"tags":3328,"featured_media":91,"featured_image_url":3329,"featured_image_alt":98,"primary_category_slug":778,"seo_description":654,"sources":654,"plus_matching":3330},218594,"muskelkater","Muskelkater –
1 Muskelwachstum? Weitertrainieren oder pausieren? Was dagegen tun?","Als Muskelkater (dt. Wikipedia, engl. Wikipedia: DOMS) bezeichnet man einen Schmerz in den Muskeln, der typischerweise 24-48h nach dem Training […]","2016-04-21T13:14:11","2025-12-09T16:06:06",[775],[1847,653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fmuskelater_web.jpg",{"disposition":658,"primary_topic":1210,"secondary_topics":3331,"reader_goals":3332,"reviewed_at":663,"pinned":3333,"excluded_targets":3334},[676],[681],[],[],{"id":3336,"slug":3337,"title":3338,"excerpt":3339,"date":3340,"modified":3341,"categories":3342,"tags":3343,"featured_media":91,"featured_image_url":3345,"featured_image_alt":98,"primary_category_slug":1162,"seo_description":654,"sources":654,"plus_matching":3346},867,"bcaas","BCAAs – Sinnvoll? Dosierung, Einnahme & Wirkung [+Tipps]","Mit BCAAs sind drei spezielle Aminosäuren gemeint: Leucin, Isoleucin und Valin. Aufgrund ihrer verzweigten Strukturformel werden sie als verzweigtkettige Aminosäuren […]","2016-01-05T20:43:03","2025-07-28T08:23:43",[1159],[653,3344],140,"\u002Fapi\u002Fassets\u002Fsf-uploads\u002FBCAAs.jpg",{"disposition":658,"primary_topic":1032,"secondary_topics":3347,"reader_goals":3348,"reviewed_at":663,"pinned":3349,"excluded_targets":3350},[],[662],[],[],{"id":3352,"slug":3353,"title":3354,"excerpt":3355,"date":3356,"modified":3357,"categories":3358,"tags":3359,"featured_media":91,"featured_image_url":3360,"featured_image_alt":98,"primary_category_slug":655,"seo_description":654,"sources":654,"plus_matching":3361},146608,"stoffwechsel","Der Stoffwechsel – Alles was du wissen musst","Im Fitnessbereich wird oft vom Stoffwechsel gesprochen. Viele wollen den Stoffwechsel anregen oder haben Angst vor dem Stoffwechsel auf Sparflamme. […]","2016-01-04T11:33:09","2021-06-28T09:39:12",[651],[825,1847,653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fstoffwechsel_metabolism.jpg",{"disposition":658,"primary_topic":1662,"secondary_topics":3362,"reader_goals":3363,"reviewed_at":663,"pinned":3364,"excluded_targets":3365},[],[662],[],[],{"id":3367,"slug":3368,"title":3369,"excerpt":3370,"date":3371,"modified":3372,"categories":3373,"tags":3374,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":794,"seo_description":654,"sources":654,"plus_matching":3375},234183,"externe-rotation","Externe Rotation – oft vernachlässigt, aber wichtig für die Schultergesundheit","Die externe Rotation wird bei klassischem Training mit Grundübungen und Maschinen oft zu wenig trainiert. externe Rotation = Drehung des […]","2016-01-01T11:35:36","2025-07-28T08:30:55",[792],[653],{"disposition":658,"primary_topic":659,"secondary_topics":3376,"reader_goals":3377,"reviewed_at":663,"pinned":3378,"excluded_targets":3379},[],[662],[],[],{"id":3381,"slug":3382,"title":3383,"excerpt":3384,"date":3385,"modified":3386,"categories":3387,"tags":3388,"featured_media":91,"featured_image_url":3389,"featured_image_alt":98,"primary_category_slug":745,"seo_description":654,"sources":654,"plus_matching":3390},5976,"psmf-erfolgsgeschichte-michael","PSMF Erfolgsgeschichte: Michael","Hier eine Erfolgsstory von Michael, der mit der PSMF in 3 Wochen 4,5 kg Fett abgenommen hat und das in […]","2015-12-04T21:35:08","2025-12-09T16:17:05",[741],[1676,653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fpre_after_web1.jpg",{"disposition":658,"primary_topic":659,"secondary_topics":3391,"reader_goals":3392,"reviewed_at":663,"pinned":3393,"excluded_targets":3394},[],[662],[],[],{"id":3396,"slug":3397,"title":3398,"excerpt":3399,"date":3400,"modified":3401,"categories":3402,"tags":3403,"featured_media":91,"featured_image_url":3405,"featured_image_alt":98,"primary_category_slug":778,"seo_description":654,"sources":654,"plus_matching":3406},227841,"wie-technik-grunduebungen-lernen","Wie Grundübungen richtig lernen? (Kniebeugen, Kreuzheben, Bankdrücken, Schulterdrücken, Rudern)","Du hast ein Problem. Da du richtig gut trainieren willst, gehören Langhantel-Grundübungen fest in deinen Trainingsplan. Kniebeugen, Kreuzheben, Bankdrücken usw. […]","2015-11-23T11:46:22","2025-12-09T13:52:19",[775],[653,3404],145,"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Flanghantel_uebungen_lernen.jpg",{"disposition":658,"primary_topic":659,"secondary_topics":3407,"reader_goals":3408,"reviewed_at":663,"pinned":3409,"excluded_targets":3410},[],[662],[],[],{"id":3412,"slug":3413,"title":3414,"excerpt":3415,"date":3416,"modified":3417,"categories":3418,"tags":3419,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":1111,"seo_description":654,"sources":654,"plus_matching":3420}
1,233550,"biologische-wertigkeit-protein-eiweiss","Warum die biologische Wertigkeit (BW) von Protein relativ egal für dich ist","„Gurus“ und Supplement-Hersteller betonen die Wichtigkeit der biologischen Wertigkeit. Es macht den Anschein als sei diese sehr wichtig für optimale […]","2015-10-02T09:31:40","2025-12-09T13:52:17",[983],[653],{"disposition":678,"primary_topic":443,"secondary_topics":3421,"reader_goals":3422,"reviewed_at":663,"pinned":3423,"excluded_targets":3424},[],[681],[],[],{"id":3426,"slug":3427,"title":3428,"excerpt":3429,"date":3430,"modified":3431,"categories":3432,"tags":3433,"featured_media":91,"featured_image_url":3434,"featured_image_alt":98,"primary_category_slug":710,"seo_description":654,"sources":654,"plus_matching":3435},220956,"jojo-effekt","Der Jojo-Effekt – wie du ihn komplett vermeidest","30-64% aller Diätenden nehmen nach der Diät mehr Gewicht zu als sie davor abgenommen haben. Kein Wunder, dass die Furcht […]","2015-07-02T12:12:12","2023-04-28T11:34:15",[101],[825,653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fjojoeffekt.png",{"disposition":678,"primary_topic":712,"secondary_topics":3436,"reader_goals":3437,"reviewed_at":663,"pinned":3438,"excluded_targets":3439},[1663],[710],[],[],{"id":3441,"slug":3442,"title":3443,"excerpt":3444,"date":3445,"modified":3446,"categories":3447,"tags":3448,"featured_media":91,"featured_image_url":3450,"featured_image_alt":98,"primary_category_slug":745,"seo_description":654,"sources":654,"plus_matching":3451},227247,"8-kg-muskelmasse-mit-dem-fe-muskelaufbau-fem-max","8 kg Muskelmasse mit dem FE Muskelaufbau (FEM) – Max","Innerhalb von 8 Monaten hat Max 8 kg Muskelmasse aufgebaut. Dafür hat er den FEM wie vorgegeben in allen Phasen […]","2015-07-01T07:35:43","2025-12-09T16:18:15",[741],[3449,653],157,"\u002Fapi\u002Fassets\u002Fsf-uploads\u002FFront_maxj_fem2.jpg",{"disposition":678,"primary_topic":676,"secondary_topics":3452,"reader_goals":3453,"reviewed_at":663,"pinned":3454,"excluded_targets":3455},[],[681],[],[],{"id":3457,"slug":3458,"title":3459,"excerpt":3460,"date":3461,"modified":3462,"categories":3463,"tags":3464,"featured_media":91,"featured_image_url":3465,"featured_image_alt":98,"primary_category_slug":2913,"seo_description":654,"sources":654,"plus_matching":3466},240478,"omelette","Omelette (mit Gemüse) – LCHF","1 TL Ãl in einer möglichst beschichteten Pfanne verteilen. Kleingeschnittenes Gemüse 2-3 Min andünsten.Eier nach Belieben hinzugeben, vermengen und auf […]","2015-05-19T09:52:40","2021-05-22T16:00:38",[2910],[653,3131],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002FIMG_6311b-1.jpg",{"disposition":678,"primary_topic":1113,"secondary_topics":3467,"reader_goals":3468,"reviewed_at":663,"pinned":3469,"excluded_targets":3470},[],[662],[],[],{"id":3472,"slug":3473,"title":3474,"excerpt":3475,"date":3476,"modified":3477,"categories":3478,"tags":3480,"featured_media":91,"featured_image_url":3481,"featured_image_alt":98,"primary_category_slug":3482,"seo_description":654,"sources":654,"plus_matching":3483},234189,"rundruecken","ANTI-Rundrücken Programm: In 3 Schritten","Keine Lust mehr, mit Buckel und nach vorne hängenden Schultern herumzulaufen? Dann wird es Zeit, etwas gegen deinen Rundrücken zu […]","2015-01-01T12:49:34","2025-12-07T22:07:58",[3479],115,[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Frundruecken-1.jpg","haltung",{"disposition":678,"primary_topic":2738,"secondary_topics":3484,"reader_goals":3485,"reviewed_at":663,"pinned":3486,"excluded_targets":3487},[2004],[957],[],[],{"id":3489,"slug":3490,"title":3491,"excerpt":3492,"date":3493,"modified":3494,"categories":3495,"tags":3496,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":1111,"seo_description":654,"sources":654,"plus_matching":3497},225057,"kalorien-und-makros-zaehlen","Wie zählst du Kalorien (kcal) und Makros richtig?","Kalorien zählen ist simpel. Besonders interessant sind eigentlich nur: Gesamtkalorien (kcal) Protein Fett Kohlenhydrate Das Ganze gibt man in Kurzform […]","2014-10-30T12:51:43","2025-09-11T06:54:54",[983],[825,1847,653],{"disposition":678,"primary_topic":712,"secondary_topics":3498,"reader_goals":3499,"reviewed_at":663,"pinned":3500,"excluded_targets":3501},[],[710],[],[],{"id":3503,"slug":3504,"title":3505,"excerpt":3506,"date":3507,"modified":3508,"categories":3509,"tags":3510,"featured_media":91,"featured_image_url":3511,"featured_image_alt":98,"primary_category_slug":2913,"seo_description":654,"sources":654,"plus_matching":3512},223596,"thunfisch-huettenkaese-pizza","Thunfisch-Hüttenkäse Pizza","Eine der am besten schmeckenden Low Carb Pizzas.Der Boden wird aus Thunfisch, Eiern und Hüttenkäse zubereitet. Viel Protein, wenig Kohlenhydrate […]","2014-07-16T17:15:31","2021-05-19T09:24:41",[2910],[653,3131],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002FThunfisch-Huettenkaese-Pizza.jpg",{"disposition":658,"primary_topic":659,"secondary_topics":3513,"reader_goals":3514,"reviewed_at":663,"pinned":3515,"excluded_targets":3516},[],[662],[],[],{"id":3518,"slug":3519,"title":3520,"excerpt":3521,"date":3522,"modified":1388,"categories":3523,"tags":3524,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":1162,"seo_description":654,"sources":654,"plus_matching":3525},223156,"teure-mikronaehrstoffpraeparate","Sind teure Mikronährstoffpräparate ihr Geld wert?","In letzter Zeit wird das Thema Mikronährstoffe sehr heià gekocht. Es werden oft sehr teure Mikronährstoffpräparate beworben, die dich gesünder […]","2014-06-20T13:11:50",[1159],[653,3344],{"disposition":658,"primary_topic":1032,"secondary_topics":3526,"reader_goals":3527,"reviewed_at":663,"pinned":3528,"excluded_targets":3529},[],[662],[],[],{"id":3531,"slug":3532,"title":3533,"excerpt":3534,"date":3535,"modified":3536,"categories":3537,"tags":3538,"featured_media":91,"featured_image_url":3539,"featured_image_alt":98,"primary_category_slug":745,"seo_description":654,"sources":654,"plus_matching":3540}
1,222568,"sarah-sub1020-von-22-auf-17","Sarah’s Sub10\u002F20 Erfolg – Von 22% auf 17% KFA","Die Sub10\u002F20 Diät wurde dafür entwickelt, die magische Grenze von 10 % KFA bei Männern und 20% KFA bei Frauen […]","2014-06-17T07:21:04","2025-12-09T16:19:33",[741],[1814,653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fpre_after2_sarah.jpg",{"disposition":658,"primary_topic":729,"secondary_topics":3541,"reader_goals":3542,"reviewed_at":663,"pinned":3543,"excluded_targets":3544},[],[662],[],[],{"id":3546,"slug":3547,"title":3548,"excerpt":3549,"date":3550,"modified":3551,"categories":3552,"tags":3553,"featured_media":91,"featured_image_url":3554,"featured_image_alt":98,"primary_category_slug":1162,"seo_description":654,"sources":654,"plus_matching":3555},228077,"glutamin","Glutamin – Wirkung, Einnahme, Dosierung","Glutamin ist eine der häufigsten Aminosäuren deines Muskelgewebes. Die Vermutung liegt nahe, dass sie deshalb positive Auswirkungen auf den Muskelaufbau […]","2014-06-06T14:10:14","2025-07-28T08:24:05",[1159],[653,3344],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002FGlutamin.jpg",{"disposition":658,"primary_topic":1032,"secondary_topics":3556,"reader_goals":3557,"reviewed_at":663,"pinned":3558,"excluded_targets":3559},[],[662],[],[],{"id":3561,"slug":3562,"title":3563,"excerpt":3564,"date":3565,"modified":3566,"categories":3567,"tags":3568,"featured_media":91,"featured_image_url":3569,"featured_image_alt":98,"primary_category_slug":1162,"seo_description":654,"sources":654,"plus_matching":3570},228080,"zink-zn","Zink – Einnahme, Dosierung, Wirkung, Gefahren","Zink (Zn) ist eines der 24 Mikronährstoffe, die überlebensnotwendig sind. Zink spielt eine wichtige Rolle bei über 200 Enzymreaktionen. Was […]","2014-05-23T17:10:34","2025-12-09T16:10:36",[1159],[653,3344],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fzink.jpg",{"disposition":658,"primary_topic":1032,"secondary_topics":3571,"reader_goals":3572,"reviewed_at":663,"pinned":3573,"excluded_targets":3574},[1726],[662],[],[],{"id":3576,"slug":3577,"title":3578,"excerpt":3579,"date":3580,"modified":3581,"categories":3582,"tags":3583,"featured_media":91,"featured_image_url":3584,"featured_image_alt":3585,"primary_category_slug":710,"seo_description":654,"sources":654,"plus_matching":3586},228040,"basisdiaet","Basisdiät – Einfach und simpel","Viele sind auf der Suche nach der magischen Wunder-Diät. Nicht selten führt das zu komplizierten Konstrukten. Eine gewisse Komplexität kann durchaus […]","2014-05-14T09:04:17","2020-12-31T18:24:52",[101],[825,653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fdiaet_gewichtsverlauf.jpg","Gewichtsverlauf als einfache Visualisierung fuer eine Basisdiaet",{"disposition":678,"primary_topic":712,"secondary_topics":3587,"reader_goals":3588,"reviewed_at":663,"pinned":3589,"excluded_targets":3590},[],[710],[],[],{"id":3592,"slug":3593,"title":3594,"excerpt":3595,"date":3596,"modified":3597,"categories":3598,"tags":3599,"featured_media":91,"featured_image_url":3600,"featured_image_alt":98,"primary_category_slug":794,"seo_description":654,"sources":654,"plus_matching":3601},222363,"dips","Dips – BWE-Ãbung für Brust, v. Schulter & Trizeps","Dips gehören zu den besten Ãbungen für die Brust, die vordere Schulter und den Trizeps. Häufig hängt den Dips das […]","2014-04-27T18:13:06","2026-01-26T15:16:26",[792],[653,3404],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fdips.jpg",{"disposition":658,"primary_topic":659,"secondary_topics":3602,"reader_goals":3603,"reviewed_at":663,"pinned":3604,"excluded_targets":3605},[],[662],[],[],{"id":3607,"slug":3608,"title":3609,"excerpt":3610,"date":3611,"modified":3612,"categories":3613,"tags":3614,"featured_media":91,"featured_image_url":3616,"featured_image_alt":98,"primary_category_slug":745,"seo_description":654,"sources":654,"plus_matching":3617},221853,"erfolgsgeschichte-markus","KFA 20% auf 12% \u002F Muskeln +3,6 kg \u002F Kraftwerte + 25% – Erfolgsgeschichte von Markus","Markus hat innerhalb in einem 3\u002F4 Jahr seinen Körperfettanteil halbiert und seine Kraftwerte gesteigert. Dafür hat er eine HSD als […]","2014-03-28T11:28:11","2025-12-09T16:20:48",[741],[3615,653],
1156,"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fpre_after_markus.jpg",{"disposition":658,"primary_topic":729,"secondary_topics":3618,"reader_goals":3619,"reviewed_at":663,"pinned":3620,"excluded_targets":3621},[2530,676],[662],[],[],{"id":3623,"slug":3624,"title":3625,"excerpt":3626,"date":3627,"modified":3628,"categories":3629,"tags":3630,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":794,"seo_description":3631,"sources":654,"plus_matching":3632},5293,"kniebeugen","Kniebeugen „Squats“ – Richtige Technik und Ãbungsausführung","Die Kniebeuge wird nicht umsonst die Koenigin aller Uebungen genannt. Wie bei den Grunduebungen ueblich, beansprucht sie eine Vielzahl von […]","2014-03-04T10:05:30","2026-01-26T15:16:30",[792],[653,3404],"Die Kniebeuge - Die Königin aller Ãbungen! Erfahre warum die Kniebeuge in keinem Trainingsprogramm fehlen sollte und wie du sie korrekt ausführst.",{"disposition":658,"primary_topic":659,"secondary_topics":3633,"reader_goals":3634,"reviewed_at":663,"pinned":3635,"excluded_targets":3636},[],[662],[],[],{"id":3638,"slug":3639,"title":3640,"excerpt":3641,"date":3642,"modified":3643,"categories":3644,"tags":3645,"featured_media":91,"featured_image_url":3646,"featured_image_alt":98,"primary_category_slug":710,"seo_description":654,"sources":654,"plus_matching":3647},220797,"plateaus-beim-abnehmen","Gewichtsplateaus – was tun, wenn das Gewicht stagniert?","Du machst eine Diät, trainierst fleiÃig aber du scheinst einfach nicht weiter abzunehmen? Oder du hast eine Weile lang gut […]","2014-01-19T18:15:31","2021-11-23T08:24:35",[101],[825,653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fplaeteau.jpg",{"disposition":678,"primary_topic":712,"secondary_topics":3648,"reader_goals":3649,"reviewed_at":663,"pinned":3650,"excluded_targets":3651},[],[710],[],[],{"id":3653,"slug":3654,"title":3655,"excerpt":3656,"date":3657,"modified":3658,"categories":3659,"tags":3660,"featured_media":91,"featured_image_url":3661,"featured_image_alt":98,"primary_category_slug":676,"seo_description":654,"sources":654,"plus_matching":3662},220083,"muskelaufbau-vegetarier-veganer-moeglich","Als Vegetarier \u002F Veganer Muskeln aufbauen? Gibt es Nachteile?","SchlieÃen sich Muskelaufbau und Vegetarismus\u002FVeganismus kategorisch aus? – Nein, das ist ein weitverbreiteter Irrtum! Allerdings solltest du als Vegetarier \u002F […]","2013-12-12T12:59:42","2025-12-09T13:52:13",[159],[1847,653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fvegetarier_muskelaufbau-1.jpg",{"disposition":678,"primary_topic":676,"secondary_topics":3663,"reader_goals":3664,"reviewed_at":663,"pinned":3665,"excluded_targets":3666},[],[681],[],[],{"id":3668,"slug":3669,"title":3670,"excerpt":3671,"date":3672,"modified":3673,"categories":3674,"tags":3675,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":727,"seo_description":654,"sources":654,"plus_matching":3676},220011,"flexible-fitness-programm","Das Flexible Fitness Programm","Du brauchst keinen festen Trainingsplan oder eine minutiös durchgeplante Ernährung. Genau so gut (wenn nicht besser!) kannst du mit sehr […]","2013-12-06T12:42:08","2018-10-15T11:10:12",[51],[653],{"disposition":678,"primary_topic":1095,"secondary_topics":3677,"reader_goals":3678,"reviewed_at":663,"pinned":3679,"excluded_targets":3680},[],[1098],[],[],{"id":3682,"slug":3683,"title":3684,"excerpt":3279,"date":3685,"modified":3686,"categories":3687,"tags":3688,"featured_media":91,"featured_image_url":3689,"featured_image_alt":98,"primary_category_slug":745,"seo_description":654,"sources":654,"plus_matching":3690},219669,"sub1020-von-13-auf-8-kfa","Mac’s Sub10\u002F20 von 13% auf 8% KFA mit 46 Jahren – Alter und Verpflichtungen sind keine Ausrede!","2013-11-20T08:58:38","2025-12-09T16:21:34",[741],[1814,653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fpreafter_mac_sub10.jpg",{"disposition":658,"primary_topic":729,"secondary_topics":3691,"reader_goals":3692,"reviewed_at":663,"pinned":3693,"excluded_targets":3694},[1095],[662],[],[],{"id":3696,"slug":3697,"title":3698,"excerpt":3699,"date":3700,"modified":3701,"categories":3702,"tags":3704,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":3705,"seo_description":654,"sources":654,"plus_matching":3706}
1,219579,"kaliumreiche-lebensmittel","[Liste] Kaliumreiche Lebensmittel Liste (sortierbar)","Kaliumquellen: Kalium findest du vor allem in Obst, Gemüse, getrockneten Früchten und in Käseprodukten. Kaliumreiche Lebensmittel Fehlt dir noch ein Lebensmittel? […]","2013-11-07T20:33:22","2025-12-16T15:49:21",[3703],158,[653],"listen",{"disposition":678,"primary_topic":1113,"secondary_topics":3707,"reader_goals":3708,"reviewed_at":663,"pinned":3709,"excluded_targets":3710},[],[662],[],[],{"id":3712,"slug":3713,"title":3714,"excerpt":3715,"date":3716,"modified":3717,"categories":3718,"tags":3719,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":3705,"seo_description":654,"sources":654,"plus_matching":3720},219527,"magnesium-lebensmittel","[Liste] Magnesiumreiche Lebensmittel (sortierbar)","Eine Aufführung an Lebensmitteln, die viel Magnesium enthalten. Sortierbar nach verschiedenen Parametern. Um die Lebensmittel beispielsweise nach dem Magnesiumgehalt zu sortieren, einfach […]","2013-11-06T08:44:53","2025-12-16T15:49:20",[3703],[653],{"disposition":678,"primary_topic":1113,"secondary_topics":3721,"reader_goals":3722,"reviewed_at":663,"pinned":3723,"excluded_targets":3724},[],[662],[],[],{"id":3726,"slug":3727,"title":3728,"excerpt":3729,"date":3730,"modified":3731,"categories":3732,"tags":3733,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":676,"seo_description":654,"sources":654,"plus_matching":3734},219515,"sub1020-diaet-kommt","Die Sub10\u002F20 Diät kommt…","Unsere neue Sub10\u002F20 Diät steht kurz vor dem Release. Das genaue Erscheinungsdatum ist allerdings noch nicht ganz klar. Wir sind […]","2013-11-05T16:45:28","2016-03-20T09:40:45",[159],[653],{"disposition":678,"primary_topic":712,"secondary_topics":3735,"reader_goals":3736,"reviewed_at":663,"pinned":3737,"excluded_targets":3738},[676],[710],[],[],{"id":3740,"slug":3741,"title":3742,"excerpt":3743,"date":3744,"modified":3745,"categories":3746,"tags":3747,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":794,"seo_description":654,"sources":654,"plus_matching":3748},219167,"klimmzuege","Klimmzüge – wie du sie perfekt ausführst und richtig einsetzt","Klimmzüge sind eine geniale Ãbung für deinen oberen Rücken, deinen Bizeps und sogar für deine Bauchmuskeln. Für viele sind Klimmzüge […]","2013-09-20T14:01:01","2025-07-28T08:30:46",[792],[653,3404],{"disposition":658,"primary_topic":659,"secondary_topics":3749,"reader_goals":3750,"reviewed_at":663,"pinned":3751,"excluded_targets":3752},[],[662],[],[],{"id":3754,"slug":3755,"title":3756,"excerpt":3757,"date":3758,"modified":3759,"categories":3760,"tags":3761,"featured_media":91,"featured_image_url":3762,"featured_image_alt":98,"primary_category_slug":745,"seo_description":654,"sources":654,"plus_matching":3763},218918,"sub10-20-erfahrung-eugen","Von 15% auf 8% KFA – Eugen’s Erfahrungen mit der Sub10\u002F20","Und noch ein Ergebnis eines Beta-Testers für die Sub10\u002F20 Diät. Darin geht es darum, wie man die letzten kg Fett […]","2013-09-10T10:57:45","2025-12-09T16:22:16",[741],[825,760,653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Feugen_Sub10.jpg",{"disposition":658,"primary_topic":729,"secondary_topics":3764,"reader_goals":3765,"reviewed_at":663,"pinned":3766,"excluded_targets":3767},[],[662],[],[],{"id":3769,"slug":3770,"title":3771,"excerpt":3772,"date":3773,"modified":3774,"categories":3775,"tags":3776,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":778,"seo_description":654,"sources":654,"plus_matching":3777},218625,"das-geheimnis-des-perfekten-trainingsplans","Das Geheimnis des perfekten Trainingsplans","Viele sind ständig auf der Suche nach dem ultimativen Trainingsplan. Was bringt den Muskel ideal zum wachsen? Wie oft solltest […]","2013-08-30T20:20:40","2025-12-09T16:10:53",[775],[653],{"disposition":658,"primary_topic":659,"secondary_topics":3778,"reader_goals":3779,"reviewed_at":663,"pinned":3780,"excluded_targets":3781},[],[662],[],[],{"id":3783,"slug":3784,"title":3785,"excerpt":3786,"date":3787,"modified":3788,"categories":3789,"tags":3790,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":810,"seo_description":654,"sources":654,"plus_matching":3791},131241,"fokus-stoffwechsel","Fokus: Stoffwechsel","In den nächsten Wochen wollen wir uns bei Scie
1nce-Fitness gezielt mit dem Stoffwechsel befassen. Wir haben festgestellt, dass bei diesem […]","2013-06-23T07:32:11","2021-06-29T13:21:05",[707],[653],{"disposition":658,"primary_topic":1662,"secondary_topics":3792,"reader_goals":3793,"reviewed_at":663,"pinned":3794,"excluded_targets":3795},[],[662],[],[],{"id":3797,"slug":3798,"title":3799,"excerpt":3800,"date":3801,"modified":3802,"categories":3803,"tags":3804,"featured_media":91,"featured_image_url":3805,"featured_image_alt":3806,"primary_category_slug":710,"seo_description":654,"sources":654,"plus_matching":3807},222994,"fettverbrennungszone-fettverbrennungspuls","Mythos: „Du musst in der Fettverbrennungszone trainieren“","Oft wird behauptet, du müssest zum Abnehmen am besten in der sogenannten „Fettverbrennungszone“ bzw. mit dem „Fettverbrennungspuls“ trainieren. Gerade beim […]","2013-06-03T20:26:31","2021-04-20T12:21:39",[101],[825,653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fabs_vs_rel_fettverbrennnun.jpg","Vergleich von absoluter und relativer Fettverbrennung",{"disposition":678,"primary_topic":712,"secondary_topics":3808,"reader_goals":3809,"reviewed_at":663,"pinned":3810,"excluded_targets":3811},[659],[710],[],[],{"id":3813,"slug":3814,"title":3815,"excerpt":3816,"date":3817,"modified":3818,"categories":3819,"tags":3820,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":794,"seo_description":654,"sources":654,"plus_matching":3821},102742,"rudern","Rudern – Richtige Technik und Ãbungsausführung","Rudern ist eine der besten Ãbungen, um deinen Rücken zu trainieren. Du trainierst damit sowohl die „Rückenbreite“ (vor allem Latissimus) […]","2013-05-22T19:18:36","2026-01-26T10:59:33",[792],[653,3404],{"disposition":658,"primary_topic":659,"secondary_topics":3822,"reader_goals":3823,"reviewed_at":663,"pinned":3824,"excluded_targets":3825},[],[662],[],[],{"id":3827,"slug":3828,"title":3829,"excerpt":3830,"date":3831,"modified":3832,"categories":3833,"tags":3834,"featured_media":91,"featured_image_url":3835,"featured_image_alt":98,"primary_category_slug":1162,"seo_description":3836,"sources":654,"plus_matching":3837},2039,"supplements-muskelaufbau","Supplements für Muskelaufbau","Kommst du zum ersten mal auf eine Seite eines Supplement-Herstellers wirst du von Angeboten erschlagen. Dieses Angebot trifft in der […]","2013-04-22T11:58:06","2025-12-09T16:10:16",[1159],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fsupplements_muskelaufbau.jpg","Ihr wisst nicht, welche Supplements am besten für Muskelaufbau geeignet sind? Hier erfahrt ihr, für welche es sich lohnt Geld aus zu geben.",{"disposition":678,"primary_topic":676,"secondary_topics":3838,"reader_goals":3839,"reviewed_at":663,"pinned":3840,"excluded_targets":3841},[1032],[681],[],[],{"id":3843,"slug":3844,"title":3845,"excerpt":3846,"date":3847,"modified":3848,"categories":3849,"tags":3850,"featured_media":91,"featured_image_url":3851,"featured_image_alt":98,"primary_category_slug":1162,"seo_description":654,"sources":654,"plus_matching":3852},61993,"supplements-vegetarier-veganer","Supplements für Vegetarier\u002FVeganer","Vegetarische und Vegane Ernährung können in einigen Mangelerscheinungen resultieren. Weit bekannt ist der Vitamin B12 Mangel oder ein Eisenmangel. Aber […]","2013-04-21T13:35:34","2025-12-09T16:10:22",[1159],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fsupplements_veg.jpg",{"disposition":658,"primary_topic":1032,"secondary_topics":3853,"reader_goals":3854,"reviewed_at":663,"pinned":3855,"excluded_targets":3856},[],[662],[],[],{"id":3858,"slug":3859,"title":3860,"excerpt":3861,"date":3862,"modified":3863,"categories":3864,"tags":3865,"featured_media":91,"featured_image_url":3866,"featured_image_alt":98,"primary_category_slug":710,"seo_description":654,"sources":654,"plus_matching":3867},44430,"mythen-und-fakten-beim-abnehmen","Gängige Mythen beim Abnehmen","Wenn du dich über die gängigen Medien zum Thema Ãbergewicht, und was man dagegen tun kann (Ernährung, Abnehmen, Diäten), informierst, […]","2013-04-03T20:29:00","2019-11-23T10:43:18",[101],[825,653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fmythos_fakt.jpg",{"disposition":678,"primary_topic":712,"secondary_topics":3868,"reader_goals":3869,"reviewed_at":663,"pinned":3870,"excluded_targets":3871},[659],[710],[],[],{"id":3873,"slug":3874,"title":3875,"excerpt":3876,"date":3877,"modified":3878,"categories":3879,"tags":3880,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":778,"seo_description":654,"sources":654,"plus_matching":3881},221965,"grunduebungen","Grundübungen – Warum so gut? Ãbersicht","Was ist eine Grundübung? Als Grundübungen werden Ãbungen bezeichnet, bei denen mindestens 2 Gelenke und mehrere Muskelgruppen beteiligt sind. Grundübungen […]","2013-04-03T13:45:25","2025-12-09T16:10:29",[775],[1847,653],{"disposition":658,"primary_topic":659,"secondary_topics":3882,"reader_goals":3883,"reviewed_at":663,"pinned":3884,"excluded_targets":3885},[],[662],[],[],{"id":3887,"slug":3888,"title":3889,"excerpt":3890,"date":3891,"modified":3892,"categories":3893,"tags":3894,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":794,"seo_description":654,"sources":654,"plus_matching":3895},237481,"trizeps","Trizeps-Ãbungen: Die besten Ãbungen für den Trizeps","Der Trizeps ist der gröÃte Muskel an deinem Oberarm und damit sehr entscheidend für trainierte Arme. Er ist an praktisch […]","2013-03-23T09:49:36","2026-01-26T15:05:06",[792],[653,3404],{"dis
1position":658,"primary_topic":659,"secondary_topics":3896,"reader_goals":3897,"reviewed_at":663,"pinned":3898,"excluded_targets":3899},[],[662],[],[],{"id":3901,"slug":3902,"title":3903,"excerpt":3904,"date":3905,"modified":3906,"categories":3907,"tags":3908,"featured_media":91,"featured_image_url":3909,"featured_image_alt":98,"primary_category_slug":794,"seo_description":654,"sources":654,"plus_matching":3910},237437,"goblet-kniebeuge","Goblet Kniebeuge („Goblet Squat“)","Video Goblet-Kniebeugen sind eine gute Alternative zu echtem Kniebeugen, sofern du nur Hanteln oder Kettlebells zur Verfügung hast Auch zum […]","2013-03-22T12:37:21","2026-01-26T11:35:40",[792],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fgoblet_kniebeuge.jpg",{"disposition":658,"primary_topic":659,"secondary_topics":3911,"reader_goals":3912,"reviewed_at":663,"pinned":3913,"excluded_targets":3914},[],[662],[],[],{"id":3916,"slug":3917,"title":3918,"excerpt":3919,"date":3920,"modified":3921,"categories":3922,"tags":3923,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":1111,"seo_description":654,"sources":654,"plus_matching":3924},221663,"mikronaehrstoffe","Mikronährstoffe – Wichtig? Genügend im Essen? Supplementieren?","Mikronährstoffe (dt. Wikipedia, engl. Wikipedia) sind, wie Makronährstoffe, Substanzen aus denen sich unsere Nahrung zusammensetzt. Mikronähstoffe werden in relativ geringen […]","2013-03-15T22:15:14","2025-12-10T10:22:59",[983],[825,1847,653],{"disposition":658,"primary_topic":1032,"secondary_topics":3925,"reader_goals":3926,"reviewed_at":663,"pinned":3927,"excluded_targets":3928},[],[662],[],[],{"id":3930,"slug":3931,"title":3932,"excerpt":3933,"date":3934,"modified":3935,"categories":3936,"tags":3937,"featured_media":91,"featured_image_url":3938,"featured_image_alt":98,"primary_category_slug":1162,"seo_description":654,"sources":654,"plus_matching":3939},11069,"kreatin","Kreatin – Einnahme, Wirkung, Nebenwirkungen, Gefahren","Wenn es ein Nahrungsergänzungsmittel gibt, das wirklich etwas bewirkt, legal und sicher ist, dann ist es Kreatin. Galt Kreatin zu […]","2013-02-27T06:09:55","2025-12-09T13:52:07",[1159],[653,3344],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fkreatin.jpg",{"disposition":658,"primary_topic":1032,"secondary_topics":3940,"reader_goals":3941,"reviewed_at":663,"pinned":3942,"excluded_targets":3943},[1726],[662],[],[],{"id":3945,"slug":3946,"title":3947,"excerpt":3948,"date":3949,"modified":3950,"categories":3951,"tags":3952,"featured_media":91,"featured_image_url":3953,"featured_image_alt":98,"primary_category_slug":676,"seo_description":654,"sources":654,"plus_matching":3954},10641,"myo-reps","Myo-Reps: Ein Trainingssystem für maximales Muskelwachstum in kürzester Zeit","Myo-Reps sind ein Rest-Pause-System, entwickelt von Borge Fagerli. Es ist eine Trainingsmethode für maximale Hypertrophie, die für fortgeschrittene Trainierende und […]","2013-01-25T09:51:00","2020-03-10T11:50:34",[159],[1847,653,2467],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fmyoreps.jpg",{"disposition":678,"primary_topic":676,"secondary_topics":3955,"reader_goals":3956,"reviewed_at":663,"pinned":3957,"excluded_targets":3958},[],[681],[],[],{"id":3960,"slug":3961,"title":3962,"excerpt":3963,"date":3964,"modified":3965,"categories":3966,"tags":3967,"featured_media":91,"featured_image_url":1692,"featured_image_alt":98,"primary_category_slug":3705,"seo_description":654,"sources":654,"plus_matching":3969},10654,"fettreiche-lebensmittel-liste","[Liste] Die besten 29 fettreichen Lebensmittel (sortierbar)","Eine Aufführung fettreicher Lebensmittel, sortierbar nach verschiedenen Parametern. Durch Klick auf den oberen Kopfbereich jeder Spalte können die fettreichen Lebensmittel auf- […]","2013-01-22T08:23:41","2025-12-16T15:49:18",[3703],[653,3968],141,{"disposition":678,"primary_topic":1113,"secondary_topics":3970,"reader_goals":3971,"reviewed_at":663,"pinned":3972,"excluded_targets":3973},[],[662],[],[],{"id":3975,"slug":3976,"title":3977,"excerpt":3978,"date":3979,"modified":3980,"categories":3981,"tags":3982,"featured_media":91,"featured_image_url":3983,"featured_image_alt":3984,"primary_category_slug":2913,"seo_description":654,"sources":654,"plus_matching":3985},10454,"magerquark-erdbeer-shake","Rezept: Magerquark-Erdbeer Shake","Mit diesem Rezept kannst du dir einen schmackhaften und sehr sättigenden Magerquark-Erdbeer-Shake zubereiten. Er enthält viel EiweiÃ, wenig Kohlenhydrate und […]","2013-01-07T17:03:28","2025-12-09T16:04:30",[2910],[653,3131],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Ferdbeer-mq-shake_artikelbild.jpg","Erdbeer Magerquark Shake",{"disposition":658,"primary_topic":659,"secondary_topics":3986,"reader_goals":3987,"reviewed_at":663,"pinned":3988,"excluded_targets":3989},[],[662],[],[],{"id":3991,"slug":3992,"title":3993,"excerpt":3994,"date":3995,"modified":3996,"categories":3997,"tags":3998,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":1093,"seo_description":654,"sources":654,"plus_matching":3999},225899,"westside-for-skinny-bastards-ws4sb","„Westside for Skinny Bastards“ (WS4SB) – Krafttraining für Sportler","Welches Programm eignet sich, um die Athletik bzw. Performance für den eigentlichen Sport (Basketball, Volleyball, Handball, FuÃball etc.) zu verbessern? […]","2013-01-05T19:10:59","2025-12-09T13:56:19",[1091],[653,2467],{"disposition":678,"primary_topic":676,"secondary_topics":4000,"reader_goals":4001,"reviewed_at":663,"pinned":4002,"excluded_targets":4003},[],[681],[],[],{"id":4005,"slug":4006,"title":4007,"excerpt":4008,"date":4009,"modified":4010,"categories":4011,"tags":4012,"featured_media":91,"featured_image_url":4013,"featured_image_alt":98,"primary_category_slug":745,"seo_description":654,"sources":654,"plus_matching":4014}
1,10414,"6-wochen-high-speed-diaet-9kg-und-von-hosengroesse-36-auf-30","6 Wochen High Speed Diät von Daniel: -9 kg und von HosengröÃe 36 auf 30","Daniel hat uns seine Vor- und Nacherbilder seiner 6 wöchigen High Speed Diät (HSD) zukommen lassen. Eine hervorragende Leistung. Daniel’s […]","2013-01-02T09:28:06","2025-12-09T16:01:08",[741],[1676,653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fpre_post_front4_titelbild.jpg",{"disposition":678,"primary_topic":712,"secondary_topics":4015,"reader_goals":4016,"reviewed_at":663,"pinned":4017,"excluded_targets":4018},[],[710],[],[],{"id":4020,"slug":4021,"title":4022,"excerpt":4023,"date":4024,"modified":4025,"categories":4026,"tags":4027,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":794,"seo_description":654,"sources":654,"plus_matching":4028},9780,"schulterdruecken","Schulterdrücken – Richtige Technik und Ãbungsausführung","Schulterdrücken wird im Deutschen auch „Ãberkopfdrücken“, „Frontdrücken“ oder einfach nur „Drücken“ genannt. Es ist im Englischen auch bekannt als „Military […]","2012-12-03T09:12:16","2026-01-26T15:16:34",[792],[653,3404],{"disposition":658,"primary_topic":659,"secondary_topics":4029,"reader_goals":4030,"reviewed_at":663,"pinned":4031,"excluded_targets":4032},[],[662],[],[],{"id":4034,"slug":4035,"title":4036,"excerpt":4037,"date":4038,"modified":4039,"categories":4040,"tags":4041,"featured_media":91,"featured_image_url":4042,"featured_image_alt":4043,"primary_category_slug":794,"seo_description":4044,"sources":654,"plus_matching":4045},1861,"kreuzheben","Kreuzheben „Deadlift“ – Richtige Technik und Ãbungsausführung","Kreuzheben ist eine der besten Uebungen, die in nahezu keinem Trainingsprogramm fehlen sollte. Keine andere Uebung beansprucht so viele Muskelgruppen […]","2012-11-14T08:40:00","2026-01-26T15:16:32",[792],[653,3404],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fknie_vor_stange.jpg","Kreuzheben Knie vor Stange","Kreuzheben ist eine der besten Ãbungen, die in keinem Trainingsprogramm fehlen sollte. Wir zeigen euch, auf was ihr bei der Ausführung achten müsst.",{"disposition":658,"primary_topic":659,"secondary_topics":4046,"reader_goals":4047,"reviewed_at":663,"pinned":4048,"excluded_targets":4049},[],[662],[],[],{"id":4051,"slug":4052,"title":4053,"excerpt":4054,"date":4055,"modified":4056,"categories":4057,"tags":4058,"featured_media":91,"featured_image_url":4059,"featured_image_alt":4060,"primary_category_slug":794,"seo_description":4061,"sources":654,"plus_matching":4062},7625,"bankdruecken","Bankdrücken „Bench“: Technik-Anleitung, Bilder, Videos [+ 7 Tipps]","Bankdruecken ist wahrscheinlich die bekannteste Grunduebung. Sogar der groesste Discopumper, der konsequent auf Kniebeugen und Kreuzheben verzichtet, hat freies Bankdruecken […]","2012-11-01T10:00:44","2025-12-10T10:38:27",[792],[653,3404],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fellbogen_seite.jpg","Bankdrücken Ellenbogen Seite","Bankdrücken ist eine der besten Ãbungen, die in keinem Trainingsprogramm fehlen sollte. Worauf musst du bei der Ausführung wirklich achten?",{"disposition":658,"primary_topic":659,"secondary_topics":4063,"reader_goals":4064,"reviewed_at":663,"pinned":4065,"excluded_targets":4066},[],[662],[],[],{"id":4068,"slug":4069,"title":4070,"excerpt":4071,"date":4072,"modified":4073,"categories":4074,"tags":4075,"featured_media":91,"featured_image_url":4076,"featured_image_alt":98,"primary_category_slug":710,"seo_description":654,"sources":654,"plus_matching":4077},9301,"machen-kohlenhydrate-dick","Kohlenhydrate machen NICHT dick!"," Ich lese immer wieder, dass Kohlenhydrate die Ursache für das Ãbergewicht in unserer Bevölkerung sind. Stimmt das denn wirklich? […]","2012-10-14T09:07:41","2025-12-10T10:29:57",[101],[825,653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fkohlenhydrate_dick.jpg",{"disposition":678,"primary_topic":712,"secondary_topics":4078,"reader_goals":4079,"reviewed_at":663,"pinned":4080,"excluded_targets":4081},[],[710],[],[],{"id":4083,"slug":4084,"title":4085,"excerpt":4086,"date":4087,"modified":4088,"categories":4089,"tags":4090,"featured_media":91,"featured_image_url":4091,"featured_image_alt":98,"primary_category_slug":810,"seo_description":654,"sources":654,"plus_matching":4092},9124,"die-high-speed-diaet-kurz-vor-dem-release-inhaltsverzeichnis-und-vorwort","Die High Speed Diät – kurz vor dem Release: Inhaltsverzeichnis und Vorwort","Bald ist es endlich so weit. Unser Ebook: Die High Speed Diaet (HSD) steht kurz vor der Veroeffentlichung. Viele Stunden […]","2012-10-06T16:55:34","2025-12-09T16:11:25",[707],[653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Ffinal3d_200.jpg",{"disposition":678,"primary_topic":712,"secondary_topics":4093,"reader_goals":4094,"reviewed_at":663,"pinned":4095,"excluded_targets":4096},[],[710],[],[],{"id":4098,"slug":4099,"title":4100,"excerpt":4101,"date":4102,"modified":4103,"categories":4104,"tags":4105,"featured_media":91,"featured_image_url":4106,"featured_image_alt":4107,"primary_category_slug":1162,"seo_description":654,"sources":654,"plus_matching":4108},8362,"proteinpulver-uebersicht","Welche Proteinpulver gibt es? Eine Ãbersicht aller Sorten","Schaut man in einen Supplement (Online-)Shop, wird man von einer riesigen Auswahl an Proteinpulvern geradezu erschlagen. Aber worin unterscheiden sie […]","2012-09-07T08:42:30","2025-12-10T11:02:16",[1159],[653,3344],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fwhey_proteinpulver-e14321086454
106.jpg","whey proteinpulver",{"disposition":678,"primary_topic":443,"secondary_topics":4109,"reader_goals":4110,"reviewed_at":663,"pinned":4111,"excluded_targets":4112},[1032],[681],[],[],{"id":4114,"slug":4115,"title":4116,"excerpt":4117,"date":4118,"modified":4119,"categories":4120,"tags":4121,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":676,"seo_description":4122,"sources":654,"plus_matching":4123},1762,"perfekte-ernaehrung-vor-nach-und-waehrend-dem-training-fuer-muskelaufbau","Perfekte Ernährung vor, nach und während des Trainings für Muskelaufbau","Viele Mythen werden über die Bedeutung der Ernährung vor, während und nach dem Training verbreitet. Aber was bringt das Achten […]","2012-05-29T13:00:05","2025-12-09T15:59:57",[159],[1847,653],"Erst mit dem richtigen Essen kurbelt ihr den Muskelaufbau richtig an. Erfahrt, was und wann du um das Training herum essen solltest.",{"disposition":678,"primary_topic":676,"secondary_topics":4124,"reader_goals":4125,"reviewed_at":663,"pinned":4126,"excluded_targets":4127},[1113],[681],[],[],{"id":4129,"slug":4130,"title":4131,"excerpt":4132,"date":4133,"modified":4134,"categories":4135,"tags":4136,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":1093,"seo_description":4137,"sources":654,"plus_matching":4138},6915,"ganzkoerpertraining-trainingsplan","Ganzkörper Trainingsplan ‚Basic‘","Ganzkörpertraining ist eine der einfachsten und besten Formen des Krafttrainings für Anfänger. Egal ob du besser aussehen oder die Basis […]","2012-05-01T08:33:02","2025-12-09T13:51:57",[1091],[1847,653,2467],"Ganzkörpertraining ist eine der einfachsten und besten Formen des Krafttrainings für Anfänger. Wir zeigen dir den optimalen Ganzkörperplan.",{"disposition":658,"primary_topic":659,"secondary_topics":4139,"reader_goals":4140,"reviewed_at":663,"pinned":4141,"excluded_targets":4142},[],[662],[],[],{"id":4144,"slug":4145,"title":4146,"excerpt":4147,"date":4148,"modified":4149,"categories":4150,"tags":4151,"featured_media":91,"featured_image_url":4152,"featured_image_alt":4153,"primary_category_slug":1723,"seo_description":4154,"sources":654,"plus_matching":4155},6814,"bauch-beine-po-nur-so-funktioniert-es-wirklich","Bauch, Beine, Po – Nur so funktioniert es wirklich","Man kann nicht mehr mit ansehen, welcher Schrott Frauen empfohlen wird, um ihre Lieblingszonen oder Problemstellen (Bauch, Beine und Po) […]","2012-04-29T08:42:09","2025-12-10T10:23:52",[1720],[825,3178,653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Flean_abs_front.jpg","Sportliche Frau mit definierter Koerpermitte","Wir räumen mit unnützen Workouts für Frauen auf. Erfahrt, warum Frauen nicht viel anders trainieren sollten als Männer, um Bauch, Beine und Po zu straffen.",{"disposition":658,"primary_topic":659,"secondary_topics":4156,"reader_goals":4157,"reviewed_at":663,"pinned":4158,"excluded_targets":4159},[],[662],[],[],{"id":4161,"slug":4162,"title":4163,"excerpt":4164,"date":4165,"modified":4166,"categories":4167,"tags":4168,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":676,"seo_description":654,"sources":654,"plus_matching":4169},5659,"kraft-muskelmasse","Mehr Kraft = mehr Muskelmasse!","Eine immer wiederkehrende Frage lautet: Kann man Kraft und Muskelmasse miteinander gleichsetzen? Unsere Antwort lautet: JA! Zumindest fuer 95% aller […]","2012-04-19T10:00:28","2025-12-09T16:06:13",[159],[1847,653],{"disposition":678,"primary_topic":676,"secondary_topics":4170,"reader_goals":4171,"reviewed_at":663,"pinned":4172,"excluded_targets":4173},[],[681],[],[],{"id":4175,"slug":4176,"title":4177,"excerpt":4178,"date":4179,"modified":4180,"categories":4181,"tags":4182,"featured_media":91,"featured_image_url":4183,"featured_image_alt":98,"primary_category_slug":794,"seo_description":654,"sources":654,"plus_matching":4184},237487,"crunches","Crunches: Isolationsübung für deine Bauchmuskeln","Crunches sind die perfekte Ãbung für deine Bauchmuskeln. Sie trainieren exakt das, wofür deine Bauchmuskeln da sind: deine unteren Rippen […]","2012-03-23T10:10:22","2026-01-26T14:59:01",[792],[653,3404],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fcrunches.jpg",{"disposition":678,"primary_topic":676,"secondary_topics":4185,"reader_goals":4186,"reviewed_at":663,"pinned":4187,"excluded_targets":4188},[],[681],[],[],{"id":4190,"slug":4191,"title":4192,"excerpt":4193,"date":4194,"modified":4195,"categories":4196,"tags":4197,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":794,"seo_description":654,"sources":654,"plus_matching":4198},237476,"1-beiniges-kreuzheben","1-beiniges Kreuzheben","Video Einbeiniges Kreuzheben (Single Leg Deadlift): Einbeiniges Kreuzheben mit Fitnessband 1-beiniges Kreuzheben ist eine Ãbung im Xplode #HOME Trainingsplan.","2012-03-23T09:31:19","2026-01-26T15:04:51",[792],[653,3404],{"dis
1position":658,"primary_topic":659,"secondary_topics":4199,"reader_goals":4200,"reviewed_at":663,"pinned":4201,"excluded_targets":4202},[],[662],[],[],{"id":4204,"slug":4205,"title":4206,"excerpt":4207,"date":4208,"modified":4209,"categories":4210,"tags":4211,"featured_media":91,"featured_image_url":4212,"featured_image_alt":98,"primary_category_slug":794,"seo_description":654,"sources":654,"plus_matching":4213},237469,"facepulls","Facepulls: hintere Schulter & externe Rotation","Mit Facepulls trainierst du die hintere Schulter und die externe Rotation der Schulter. Beide Muskelpartien werden in vielen Trainingsplänen oft […]","2012-03-23T09:08:13","2026-01-26T08:46:26",[792],[653,3404],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002FFacepulls.jpg",{"disposition":658,"primary_topic":659,"secondary_topics":4214,"reader_goals":4215,"reviewed_at":663,"pinned":4216,"excluded_targets":4217},[],[662],[],[],{"id":4219,"slug":4220,"title":4221,"excerpt":4222,"date":4223,"modified":4224,"categories":4225,"tags":4226,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":794,"seo_description":654,"sources":654,"plus_matching":4227},237464,"fliegende","Fliegende","Isolationsübung für die Brust. Wird im Fitnessstudio meist am Kabelzug durchgeführt. Geht jedoch auch mit dem Fitnessband oder auch mit […]","2012-03-23T08:48:37","2025-12-09T16:15:38",[792],[653,3404],{"disposition":658,"primary_topic":659,"secondary_topics":4228,"reader_goals":4229,"reviewed_at":663,"pinned":4230,"excluded_targets":4231},[],[662],[],[],{"id":4233,"slug":4234,"title":4235,"excerpt":4236,"date":4237,"modified":4238,"categories":4239,"tags":4240,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":794,"seo_description":654,"sources":654,"plus_matching":4241},237455,"curls-to-press","Curls to Press","Mit „Curls to Press“ trainierst du deinen Bizeps und die vordere\u002Fmittlere Schulter gleichzeitig. Eine neutrale Handhaltung in der Startposition ist […]","2012-03-23T08:26:52","2025-12-09T16:15:44",[792],[653],{"disposition":658,"primary_topic":659,"secondary_topics":4242,"reader_goals":4243,"reviewed_at":663,"pinned":4244,"excluded_targets":4245},[],[662],[],[],{"id":4247,"slug":4248,"title":4249,"excerpt":4250,"date":4251,"modified":4252,"categories":4253,"tags":4254,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":794,"seo_description":654,"sources":654,"plus_matching":4255},237452,"1-armiges-rudern","1-armiges Rudern","Einarmiges Rudern mit Fitnessband: Mit Kurzhantel oder Kettlebell: Einarmiges Kurzhantelrudern â korrekte Technik: Einarmiges Rudern ist eine Ãbung im Xplode […]","2012-03-23T08:19:17","2026-01-26T15:16:22",[792],[653],{"disposition":658,"primary_topic":659,"secondary_topics":4256,"reader_goals":4257,"reviewed_at":663,"pinned":4258,"excluded_targets":4259},[],[662],[],[],{"id":4261,"slug":4262,"title":4263,"excerpt":4264,"date":4265,"modified":4266,"categories":4267,"tags":4268,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":3705,"seo_description":4269,"sources":654,"plus_matching":4270},6643,"kohlenhydratreiche-lebensmittel-liste","[Liste] 26 kohlenhydratreiche Lebensmittel (sortierbar)","Eine Aufführung kohlenhydratreicher Lebensmittel, sortierbar nach verschiedenen Parametern. Durch Klick auf den oberen Kopfbereich jeder Spalte können die kohlenhydrathaltigen Lebensmittel auf- […]","2012-03-22T13:39:59","2025-12-16T15:49:17",[3703],[653,3968],"Erfahre, welche Lebensmittel die meisten Kohlenhydrate enthalten. So weiÃt du, welche Lebensmittel bspw. bei einer Low Carb Diät zu meiden sind.",{"disposition":678,"primary_topic":1113,"secondary_topics":4271,"reader_goals":4272,"reviewed_at":663,"pinned":4273,"excluded_targets":4274},[],[662],[],[],{"id":4276,"slug":4277,"title":4278,"excerpt":4279,"date":4280,"modified":4281,"categories":4282,"tags":4283,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":794,"seo_description":654,"sources":654,"plus_matching":4284},237443,"liegestuetzen","Liegestützen","Liegestützen trainieren vor allem die Brust, vordere Schulter und den Trizeps. Aber auch den Rumpf mit den Bauchmuskeln muss Stabilisierungsarbeit […]","2012-03-22T12:51:09","2026-01-26T14:59:05",[792],[653],{"disposition":658,"primary_topic":659,"secondary_topics":4285,"reader_goals":4286,"reviewed_at":663,"pinned":4287,"excluded_targets":4288},[],[662],[],[],{"id":4290,"slug":4291,"title":4292,"excerpt":2324,"date":4293,"modified":4294,"categories":4295,"tags":4296,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":794,"seo_description":654,"sources":654,"plus_matching":4297},237434,"invertiertes-rudern","Invertiertes Rudern („iRows“)","2012-03-22T12:42:44","2026-01-26T10:16:54",[792],[653],{"disposition":658,"primary_topic":659,"secondary_topics":4298,"reader_goals":4299,"reviewed_at":663,"pinned":4300,"excluded_targets":4301},[],[662],[],[],{"id":4303,"slug":4304,"title":4305,"excerpt":4306,"date":4307,"modified":4308,"categories":4309,"tags":4310,"featured_media":91,"featured_image_url":1692,"featured_image_alt":98,"primary_category_slug":710,"seo_description":654,"sources":654,"plus_matching":4311},6514,"warum-7000kcal-einsparen-um-1kg-fett-abzunehmen","Warum 7000 kcal einsparen, um 1kg Fett abzunehmen?","Im Durchschnitt besteht 1kg Fettgewebe aus rund 80% eingelagertem Fett. Der Rest besteht aus Wasser und Protein. 1g Fett liefert […]","2012-03-10T11:13:49","2025-12-09T16:02:45",[101],[825,653],{"disposition":678,"primary_topic":712,"secondary_topics":4312,"reader_goals":4313,"reviewed_at":663,"pinned":4314,"excluded_targets":4315},[],[710],[],[],{"id":4317,"slug":4318,"title":4319,"excerpt":4320,"date":4321,"modified":4322,"categories":4323,"tags":4324,"featured_media":91,"featured_image_url":4325,"featured_image_alt":98,"primary_category_slug":2913,"seo_description":654,"sources":654,"plus_matching":4326},6421,"protein-waldbeereneis","Rezept: Protein Waldbeereneis","Zutaten200g Tiefkühl-Beeren100ml Milch (1,5% Fett)30g Proteinpulver, geschmacksneutral20g ZuckerZubereitungAlles in den Mixer geben oder mit dem Stabmixer zerkleinern – fertig. Die […]","2012-03-07T17:00:00","2021-05-18T13:37:50",[2910],[653,3131],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fbeereneis_web.jpg",{"disposition":678,"primary_topic":443,"secondary_topics":4327,"reader_goals":4328,"reviewed_at":663,"pinned":4329,"excluded_targets":4330},[],[681],[],[],{"id":4332,"slug":4333,"title":4334,"excerpt":4335,"date":4336,"modified":4337,"categories":4338,"tags":4339,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":810,"seo_description":4340,"sources":654,"plus_matching":4341},6434,"studie-saettigungsvermoegen-verschiedener-lebensmittel","Studie: Sättigungsvermögen verschiedener Lebensmittel","Unterschiedliche Nahrungsmittel saettigen unterschiedlich stark – trotz gleichen Kaloriengehaltes. In einer Untersuchung von Holt et al (1) wurden die Saettigungseigenschaften […]","2012-03-04T13:03:32","2025-12-09T16:11:26",[707],[653],"Unterschiedliche Nahrungsmittel sättigen unterschiedlich stark, trotz gleichem Kaloriengehalt. Erfahre, welche Lebensmittel am meisten Sättigungsvermögen haben.",{"disposition":678,"primary_topic":1079,"secondary_topics":4342,"reader_goals":4343,"reviewed_at":663,"pinned":4344,"excluded_targets":4345},[921,1113],[710],[],[],{"id":4347,"slug":4348,"title":4349,"excerpt":4350,"date":4351,"modified":4352,"categories":4353,"tags":4354,"featured_media":91,"featured_image_url":4355,"featured_image_alt":98,"primary_category_slug":710,"seo_description":4356,"sources":654,"plus_matching":4357},2913,"intermittent-fasting-basics","Intervallfasten (IF): Alle Methoden, Vorteile, Wirkungen","Intermittent Fasting (IF), zu deutsch auch „Intervallfasten„, erfreut sich in juengster Zeit immer groesserer Beliebtheit. Dies hat nicht zuletzt mit […]","2012-02-28T15:05:45","2021-12-14T09:58:03",[101],[825,653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fintervallfasten.jpg","Erfahre was Intermittent Fasting ist und wie es dir beim Abnehmen helfen kann. Wir erklären euch alle Basics rund um das Konzept.",{"disposition":678,"primary_topic":712,"secondary_topics":4358,"reader_goals":4359,"reviewed_at":663,"pinned":4360,"excluded_targets":4361},[],[710],[],[],{"id":4363,"slug":4364,"title":4365,"excerpt":4366,"date":4367,"modified":4368,"categories":4369,"tags":4370,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":1111,"seo_description":654,"sources":654,"plus_matching":4371},5681,"kohlenhydrate","Kohlenhydrate – Vorkommen, Bedeutung, Bedarf, Zufuhrempfehlung","Kohlenhydrate kommen in den verschiedenen Formen in der Natur vor. Meistens sind es Zuckermoleküle, die in unterschiedlicher Weise aneinandergereiht sind. […]","2012-02-09T09:12:08","2025-12-10T10:22:12",[983],[653],{"disposition":678,"primary_topic":1113,"secondary_topics":4372,"reader_goals":4373,"reviewed_at":663,"pinned":4374,"excluded_targets":4375},[],[662],[],[],{"id":4377,"slug":4378,"title":1686,"excerpt":1687,"date":4379,"modified":4380,"categories":4381,"tags":4382,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":1111,"seo_description":654,"sources":654,"plus_matching":4383},10673,"fette","2012-01-22T14:00:19","2025-12-10T10:25:27",[983],[653],{"disposition":678,"primary_topic":1113,"secondary_topics":4384,"reader_goals":4385,"reviewed_at":663,"pinned":4386,"excluded_targets":4387},[],[662],[],[],{"id":4389,"slug":4390,"title":4391,"excerpt":4392,"date":4393,"modified":4394,"categories":4395,"tags":4396,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":2913,"seo_description":654,"sources":654,"plus_matching":4397},226150,"kuechenausstattung-empfehlungen","Küchenausstattung (FE Empfehlungen) – Was brauchst du in der Küche?","Beim Abnehmen und auch beim Muskelaufbau ist die Ernährung enorm wichtig. Du willst dich – in der Regel – proteinreich […]","2012-01-22T10:37:44","2025-12-10T10:30:41",[2910],[653,3131],{"disposition":658,"primary_topic":659,"secondary_topics":4398,"reader_goals":4399,"reviewed_at":663,"pinned":4400,"excluded_targets":4401},[],[662],[],[],{"id":4403,"slug":4404,"title":4405,"excerpt":4406,"date":4407,"modified":4408,"categories":4409,"tags":4410,"featured_media":91,"featured_image_url":4411,"featured_image_alt":98,"primary_category_slug":2913,"seo_description":654,"sources":654,"plus_matching":4412},5678,"protein-porridge","Rezept: Protein Porridge","Zutaten: 50g Haferflocken 300ml Milch 1,5% 1\u002F2 Apfel 30g Proteinpulver (Geschmack variabel) Zubereitung: Milch auf mittlerer Hitze unter ständigem Rühren […]","2012-01-09T19:50:13","2025-12-09T16:06:17",[2910],[653,3131],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fporridge530.jpg",{"disposition":678,"primary_topic":443,"secondary_topics":4413,"reader_goals":4414,"reviewed_at":663,"pinned":4415,"excluded_targets":4416},[],[681],[],[],{"id":4418,"slug":4419,"title":4420,"excerpt":4421,"date":4422,"modified":4423,"categories":4424,"tags":4425,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":794,"seo_description":654,"sources":654,"plus_matching":4426},9791,"valsalva-manoever","Valsalva-Manöver","Der Zweck ist die Erhöhung des intra-abdominalen Drucks und somit mehr Stabilität im Rumpf für schwere Trainingsgewichte zu haben. Der […]","2011-12-03T09:59:11","2025-12-09T16:15:53",[792],[653,3404],{"dis
1position":658,"primary_topic":659,"secondary_topics":4427,"reader_goals":4428,"reviewed_at":663,"pinned":4429,"excluded_targets":4430},[],[662],[],[],{"id":4432,"slug":4433,"title":4434,"excerpt":4435,"date":4436,"modified":1204,"categories":4437,"tags":4438,"featured_media":91,"featured_image_url":4439,"featured_image_alt":98,"primary_category_slug":676,"seo_description":654,"sources":654,"plus_matching":4440},1464,"ober-unterkoerper-2er-split","Ober-\u002F Unterkörper 2er Split","In diesem Artikel soll der Aufbau eines Ober-\u002F Unterkörper- 2er Splits dargestellt werden. Wie im Artikel „2er Split Varianten“ beschrieben, […]","2011-11-07T14:00:06",[159],[1847,653,2467],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fokuk.jpg",{"disposition":678,"primary_topic":676,"secondary_topics":4441,"reader_goals":4442,"reviewed_at":663,"pinned":4443,"excluded_targets":4444},[],[681],[],[],{"id":4446,"slug":4447,"title":4448,"excerpt":4449,"date":4450,"modified":4451,"categories":4452,"tags":4453,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":676,"seo_description":654,"sources":654,"plus_matching":4454},4157,"ober-unterkoerper-2er-split-beispielplaene","[Trainingsplan] Ober-\u002F Unterkörper 2er Split Beispielpläne","Es gibt nahezu unzählige Möglichkeiten für die Ãbungsauswahl bei einem OK\u002F UK- 2er Split. Nach welchen Prinzipien er sich grundsätzlich […]","2011-11-02T11:57:58","2025-12-09T16:04:43",[159],[1847,653,2467],{"disposition":678,"primary_topic":676,"secondary_topics":4455,"reader_goals":4456,"reviewed_at":663,"pinned":4457,"excluded_targets":4458},[],[681],[],[],{"id":4460,"slug":4461,"title":4462,"excerpt":4463,"date":4464,"modified":1358,"categories":4465,"tags":4467,"featured_media":91,"featured_image_url":4468,"featured_image_alt":98,"primary_category_slug":4469,"seo_description":654,"sources":654,"plus_matching":4470},3958,"magerquark-guide","Der Magerquark Guide","Egal ob Muskelaufbau oder Abnehmen das Ziel ist, Magerquark findet sehr häufig den Weg in eine wohl durchdachte Ernährung. Als […]","2011-10-23T15:00:23",[4466],73,[653,3131],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fmagerquark_guide.jpg","food",{"disposition":658,"primary_topic":659,"secondary_topics":4471,"reader_goals":4472,"reviewed_at":663,"pinned":4473,"excluded_targets":4474},[],[662],[],[],{"id":4476,"slug":4477,"title":4478,"excerpt":4479,"date":4480,"modified":4481,"categories":4482,"tags":4483,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":1111,"seo_description":654,"sources":654,"plus_matching":4484},4019,"kohlenhydrate-protein-eiweiss-fett-makronaehrstoffe","„Makros“: Kohlenhydrate, Protein\u002FEiweiÃ, Fett – alles, was du wissen musst","Makronährstoffe sind Kohlenhydrate, Proteine und Fette. In der Fitnesswelt spricht man oft von „Makros“. Der Körper benutzt die Nährstoffe entweder […]","2011-10-17T19:14:23","2025-12-10T10:22:49",[983],[825,1847,653],{"disposition":678,"primary_topic":443,"secondary_topics":4485,"reader_goals":4486,"reviewed_at":663,"pinned":4487,"excluded_targets":4488},[],[681],[],[],{"id":4490,"slug":4491,"title":4492,"excerpt":4493,"date":4494,"modified":4495,"categories":4496,"tags":4497,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":4469,"seo_description":654,"sources":654,"plus_matching":4498},3931,"magerquark-einfach-cremig-machen","Magerquark einfach cremig machen!","Die recht spröde Konsistenz von Magerquark führt dazu, dass er direkt aus dem Becher nur für sehr Hartgesottene einen Genuss […]","2011-10-13T08:23:20","2025-12-09T16:03:16",[4466],[653,3131],{"disposition":658,"primary_topic":659,"secondary_topics":4499,"reader_goals":4500,"reviewed_at":663,"pinned":4501,"excluded_targets":4502},[],[662],[],[],{"id":4504,"slug":4505,"title":4506,"excerpt":4507,"date":4508,"modified":4509,"categories":4510,"tags":4511,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":1162,"seo_description":654,"sources":654,"plus_matching":4513},9232,"high-speed-diaet-supplements","High Speed Diät Supplements","Natrium (via Kochsalz) Natrium muss nicht gesondert supplementiert werden. Es genügt alle Speisen ausgiebig zu salzen. Kochsalz ist Natriumchlorid. Kalium […]","2011-10-08T22:31:28","2021-06-29T20:45:57",[1159],[653,4512],300,{"dis
1position":678,"primary_topic":712,"secondary_topics":4514,"reader_goals":4515,"reviewed_at":663,"pinned":4516,"excluded_targets":4517},[1032],[710],[],[],{"id":4519,"slug":4520,"title":4521,"excerpt":4522,"date":4523,"modified":4524,"categories":4525,"tags":4526,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":1093,"seo_description":654,"sources":654,"plus_matching":4527},3848,"531-wendler-automatische-trainingsplan-erstellung","5\u002F3\u002F1 Wendler automatische Trainingsplan Erstellung","Nur die Kraftwerte eingeben und der Trainingsplan wird automatische erstellt? Kein Problem mit diesem Rechner.","2011-10-04T10:40:23","2025-12-09T15:46:41",[1091],[653,2467],{"disposition":658,"primary_topic":659,"secondary_topics":4528,"reader_goals":4529,"reviewed_at":663,"pinned":4530,"excluded_targets":4531},[],[662],[],[],{"id":4533,"slug":4534,"title":4535,"excerpt":4536,"date":4537,"modified":4538,"categories":4539,"tags":4540,"featured_media":91,"featured_image_url":4541,"featured_image_alt":98,"primary_category_slug":1162,"seo_description":654,"sources":654,"plus_matching":4542},218903,"magnesium","Magnesium – Wirkung, Studien, Einnahme","Wie viel Magnesium brauchst du? Die empfohlene Magnesiumzufuhr der DGE liegt bei ca. 300-400 mg \u002F Tag. Ca. 1\u002F3 der […]","2011-09-10T00:03:06","2025-12-09T16:11:15",[1159],[653,3344],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fmagnesium.jpg",{"disposition":658,"primary_topic":1032,"secondary_topics":4543,"reader_goals":4544,"reviewed_at":663,"pinned":4545,"excluded_targets":4546},[],[662],[],[],{"id":4548,"slug":4549,"title":4550,"excerpt":4551,"date":4552,"modified":4553,"categories":4554,"tags":4555,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":1162,"seo_description":654,"sources":654,"plus_matching":4556},218902,"vitamin-d","Vitamin D – Mangel, Wirkung, Gehalt in Lebensmitteln, Einnahme","Das Sonnenscheinhormon Vitamin D ist eines der wenigen Supplemente, deren Einnahme wirklich Sinn machen könnte. In Deutschland haben ~14% einen […]","2011-09-10T00:03:05","2025-12-09T16:11:16",[1159],[653,3344],{"disposition":658,"primary_topic":1032,"secondary_topics":4557,"reader_goals":4558,"reviewed_at":663,"pinned":4559,"excluded_targets":4560},[1113],[662],[],[],{"id":4562,"slug":4563,"title":4564,"excerpt":4565,"date":4566,"modified":4567,"categories":4568,"tags":4569,"featured_media":91,"featured_image_url":4570,"featured_image_alt":98,"primary_category_slug":1162,"seo_description":654,"sources":654,"plus_matching":4571},218893,"gruener-tee-extrakt","Grüner Tee (und Grüntee-Extrakt)","Grüner Tee entfaltet seine Wirkung hauptsächlich durch die Catechin Polyphenole, die in den Blättern enthalten sind. Durch den Aufguss mit […]","2011-09-09T23:35:19","2025-12-09T16:11:18",[1159],[653,3344],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002FGruener-Tee-1024x702.jpg",{"disposition":658,"primary_topic":1032,"secondary_topics":4572,"reader_goals":4573,"reviewed_at":663,"pinned":4574,"excluded_targets":4575},[],[662],[],[],{"id":4577,"slug":4578,"title":4579,"excerpt":4580,"date":4581,"modified":4582,"categories":4583,"tags":4584,"featured_media":91,"featured_image_url":4585,"featured_image_alt":98,"primary_category_slug":1162,"seo_description":654,"sources":654,"plus_matching":4586},218888,"koffein","Koffein – Wachmacher, Leistungssteigerer und Alltagsdroge?","Koffein steigert Aufmerksamkeit und Leistungsfähigkeit. Deshalb wird es gerne vor dem Training als Performance-Booster verwendet. Aber auch in Spielsportarten wird […]","2011-09-09T22:16:47","2025-12-10T11:02:18",[1159],[653,3344],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002FKoffein.jpg",{"disposition":658,"primary_topic":1032,"secondary_topics":4587,"reader_goals":4588,"reviewed_at":663,"pinned":4589,"excluded_targets":4590},[],[662],[],[],{"id":4592,"slug":4593,"title":4594,"excerpt":4595,"date":4596,"modified":4597,"categories":4598,"tags":4599,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":1162,"seo_description":654,"sources":654,"plus_matching":4600},218881,"beta-alanin","Beta Alanin –
1 Wirkung und Einnahme: wie, wann und wozu?","Beta Alanin kommt ausschlieÃlich in Fleisch vor. Wenn du Vegetarier bist, bekommst du kein Beta Alanin über die Ernährung. Die […]","2011-09-09T22:10:52","2025-07-28T08:25:12",[1159],[653,3344],{"disposition":658,"primary_topic":1032,"secondary_topics":4601,"reader_goals":4602,"reviewed_at":663,"pinned":4603,"excluded_targets":4604},[],[662],[],[],{"id":4606,"slug":4607,"title":4608,"excerpt":4609,"date":4610,"modified":4611,"categories":4612,"tags":4613,"featured_media":91,"featured_image_url":4614,"featured_image_alt":98,"primary_category_slug":1162,"seo_description":654,"sources":654,"plus_matching":4615},218868,"omega-3-fischoel","Omega-3 Fettsäuren (Fischöl): Wirkung, Dosierung, Gefahren, tierisch oder pflanzlich?","Omega-3 Fettsäuren nimmst du vor allem über Fisch, Meeresfrüchte und Omega-3 Supplements zu dir. Für die meisten positiven Wirkungen, die […]","2011-09-09T10:07:01","2025-12-10T10:24:36",[1159],[653,3344],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fomega3_fischoel.jpg",{"disposition":658,"primary_topic":1032,"secondary_topics":4616,"reader_goals":4617,"reviewed_at":663,"pinned":4618,"excluded_targets":4619},[1726],[662],[],[],{"id":4621,"slug":4622,"title":4623,"excerpt":4624,"date":4625,"modified":4626,"categories":4627,"tags":4628,"featured_media":91,"featured_image_url":4629,"featured_image_alt":98,"primary_category_slug":1162,"seo_description":654,"sources":654,"plus_matching":4630},218863,"whey-protein","Whey Protein – Wirkung, optimale Menge, Empfehlungen","„Whey Protein“ ist im Deutschen auch als „Molkeprotein“ bekannt. Es stellt den wasserlöslichen Anteil von Milchprotein dar, weshalb sich Whey […]","2011-09-09T09:47:01","2025-07-28T08:04:15",[1159],[653,3344],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fwhey_proteinpulver.jpg",{"disposition":678,"primary_topic":443,"secondary_topics":4631,"reader_goals":4632,"reviewed_at":663,"pinned":4633,"excluded_targets":4634},[1032],[681],[],[],{"id":4636,"slug":4637,"title":4638,"excerpt":4639,"date":4640,"modified":4641,"categories":4642,"tags":4643,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":1093,"seo_description":654,"sources":654,"plus_matching":4644},3160,"leangains-trainingsplan","[Trainingsplan] Der Leangains Trainingsplan","Die Leangains Methode von Martin Berkhan erfreut sich immer gröÃerer Beliebtheit. Seine Variante des Intermittent Fasting (IF) ist speziell für […]","2011-08-04T18:15:27","2025-12-10T10:45:30",[1091],[653,2467],{"disposition":658,"primary_topic":659,"secondary_topics":4645,"reader_goals":4646,"reviewed_at":663,"pinned":4647,"excluded_targets":4648},[],[662],[],[],{"id":4650,"slug":4651,"title":4652,"excerpt":4653,"date":4654,"modified":4655,"categories":4656,"tags":4657,"featured_media":91,"featured_image_url":4658,"featured_image_alt":4659,"primary_category_slug":710,"seo_description":654,"sources":654,"plus_matching":4660},2965,"funktionen-von-training-beim-abnehmen","Funktionen von Training beim Abnehmen","Training und Abnehmen sind oft nicht weit voneinander entfernt. Während Kraft- und Ausdauertraining nicht zwingen nötig sind um Fett abzunehmen […]","2011-07-20T10:35:31","2025-09-11T06:57:40",[101],[825,653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002FFitness3_Kalorienverbrauch-1.png","Kalorienverbrauchs-Uebersicht in der Fitness3 App",{"disposition":678,"primary_topic":712,"secondary_topics":4661,"reader_goals":4662,"reviewed_at":663,"pinned":4663,"excluded_targets":4664},[],[710],[],[],{"id":4666,"slug":4667,"title":4668,"excerpt":4669,"date":4670,"modified":4671,"categories":4672,"tags":4673,"featured_media":91,"featured_image_url":4658,"featured_image_alt":4659,"primary_category_slug":710,"seo_description":654,"sources":654,"plus_matching":4674},2929,"training-noetig-um-abzunehmen","Ist Training nötig um abzunehmen?","Bei dem Ziel Abnehmen muss man weniger Essen und mehr Sport treiben, das scheint jedem klar zu sein. Während diese […]","2011-07-06T08:50:17","2025-09-11T06:57:48",[101],[825,653],{"disposition":678,"primary_topic":712,"secondary_topics":4675,"reader_goals":4676,"reviewed_at":663,"pinned":4677,"excluded_targets":4678},[],[710],[],[],{"id":4680,"slug":4681,"title":4682,"excerpt":4683,"date":4684,"modified":4685,"categories":4686,"tags":4687,"featured_media":91,"featured_image_url":4688,"featured_image_alt":98,"primary_category_slug":2913,"seo_description":654,"sources":654,"plus_matching":4689},2682,"low-carb-high-protein-pizza","Rezept: Low Carb High Protein Pizza","Während einer Low Carb Diät auf Pizza verzichten, ist mit diesem Rezept nicht mehr nötig. Auch wer Probleme hat, auf […]","2011-06-04T08:33:43","2021-04-11T07:26:46",[2910],[653,3131],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fpizza_small1.jpg",{"disposition":678,"primary_topic":443,"secondary_topics":4690,"reader_goals":4691,"reviewed_at":663,"pinned":4692,"excluded_targets":4693},[],[681],[],[],{"id":4695,"slug":4696,"title":4697,"excerpt":4698,"date":4699,"modified":4700,"categories":4701,"tags":4702,"featured_media":91,"featured_image_url":4703,"featured_image_alt":4704,"primary_category_slug":710,"seo_description":654,"sources":654,"plus_matching":4705},2430,"gewichtsabnahme-vs-fettabnahme","Gewichtsabnahme ist nicht gleich Fettabnahme!","Vier Kilo abnehmen in einer Woche! Es ist moeglich. Einschlaegige Magazine und mysterioese Diaetgurus muessen nicht einmal wirklich luegen und […]","2011-05-21T07:00:05","2025-07-23T09:51:41",[101],[825,653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fgewicht_vs_fettabnahme.jpg","Unterschied zwischen Gewichtsabnahme und Fettabnahme",{"disposition":678,"primary_topic":712,"secondary_topics":4706,"reader_goals":4707,"reviewed_at":663,"pinned":4708,"excluded_targets":4709},[],[710],[],[],{"id":4711,"slug":4712,"title":4713,"excerpt":4714,"date":4715,"modified":4716,"categories":4717,"tags":4718,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":676,"seo_description":654,"sources":654,"plus_matching":4719},2251,"gute-eiweissquellen-fuer-muskelaufbau","Gute EiweiÃquellen für Muskelaufbau","Die Zufuhr von genügend Eiweià spielt beim Muskelaufbau eine zentrale Rolle. Es dient als Baustoff für das neu zu erschaffende […]","2011-04-23T07:59:19","2025-12-09T16:01:24",[159],[1847,653],{"disposition":678,"primary_topic":443,"secondary_topics":4720,"reader_goals":4721,"reviewed_at":663,"pinned":4722,"excluded_targets":4723},[676],[681],[],[],{"id":4725,"slug":4726,"title":4727,"excerpt":4728,"date":4729,"modified":4730,"categories":4731,"tags":4732,"featured_media":91,"featured_image_url":4733,"featured_image_alt":98,"primary_category_slug":3705,"seo_description":4734,"sources":654,"plus_matching":4735},2095,"eiweisshaltige-lebensmittel-liste","[Liste] Die 36 besten eiwe
1iÃhaltigen Lebensmittel (sortierbar + EiweiÃwissen)","Eine Aufführung eiweiÃhaltiger Lebensmittel – sortierbar nach verschiedenen Parametern. Um die Liste beispielsweise nach EiweiÃgehalt zu sortieren, einfach auf die […]","2011-04-22T09:00:35","2025-12-16T15:49:15",[3703],[653,3968],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fprotein_lebensmittel_die_besten.jpg","Du willst wissen welche Lebensmittel viel Eiweià enthalten? Finde es raus mit unserer umfangreichen, sortierbaren Liste!",{"disposition":678,"primary_topic":443,"secondary_topics":4736,"reader_goals":4737,"reviewed_at":663,"pinned":4738,"excluded_targets":4739},[1113],[681],[],[],{"id":4741,"slug":4742,"title":4743,"excerpt":4744,"date":4745,"modified":4746,"categories":4747,"tags":4748,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":710,"seo_description":654,"sources":654,"plus_matching":4749},1647,"insulinsensitivitaet-einschaetzen","Insulinsensitivität einschätzen","Im Anschluss an der Artikel „Was ist die Insulinsensitivität?“ soll hier eine Methode beschrieben werden, wie man herausfinden kann, ob […]","2011-03-23T06:30:32","2025-12-10T10:28:19",[101,51,159],[653],{"disposition":678,"primary_topic":712,"secondary_topics":4750,"reader_goals":4751,"reviewed_at":663,"pinned":4752,"excluded_targets":4753},[],[710],[],[],{"id":4755,"slug":4756,"title":4757,"excerpt":4758,"date":4759,"modified":4760,"categories":4761,"tags":4762,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":655,"seo_description":654,"sources":4763,"plus_matching":4764},1637,"insulinsensitivitaet","Insulinsensitivität – Was ist das? Welche Bedeutung und Auswirkungen hat sie für dich?","Im Zusammenhang mit Training und Ernährung hört man häufig das Wort Insulinsensitivität. In diesem Artikel soll darauf eingegangen werden, was die […]","2011-03-17T10:00:58","2025-12-09T16:11:06",[651],[653],"a:1:{i:0;a:7:{s:7:\\\"authors\\\";s:0:\\\"\\\";s:5:\\\"title\\\";s:0:\\\"\\\";s:11:\\\"institution\\\";s:0:\\\"\\\";s:7:\\\"journal\\\";s:0:\\\"\\\";s:5:\\\"issue\\\";s:0:\\\"\\\";s:4:\\\"pmid\\\";s:7:\\\"5100724\\\";s:3:\\\"url\\\";s:42:\\\"http:\u002F\u002Fwww.ncbi.nlm.nih.gov\u002Fpubmed\u002F5100724\\\";}}",{"disposition":658,"primary_topic":659,"secondary_topics":4765,"reader_goals":4766,"reviewed_at":663,"pinned":4767,"excluded_targets":4768},[],[662],[],[],{"id":4770,"slug":4771,"title":4772,"excerpt":4773,"date":4774,"modified":4775,"categories":4776,"tags":4777,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":676,"seo_description":654,"sources":654,"plus_matching":4778},1432,"2er-split-varianten","2er Split Varianten","Ein 2er Split bedeutet, dass das Training der gesamten Muskulatur mit zwei Trainingseinheiten abgedeckt wird. Dabei ist eine Vielzahl von […]","2011-01-27T11:00:32","2025-12-09T16:04:44",[159],[1847,653,2467],{"disposition":678,"primary_topic":676,"secondary_topics":4779,"reader_goals":4780,"reviewed_at":663,"pinned":4781,"excluded_targets":4782},[],[681],[],[],{"id":4784,"slug":4785,"title":4786,"excerpt":4787,"date":4788,"modified":4789,"categories":4790,"tags":4791,"featured_media":91,"featured_image_url":4792,"featured_image_alt":98,"primary_category_slug":676,"seo_description":654,"sources":654,"plus_matching":4793},1322,"5x5-training","5×5 Training – Kraft und Masse mit System","Das 5×5 Trainingssystem ist mehr als nur ein Trainingsplan. Das 5×5 Training ist eine hochflexible Methode für jeden, der das […]","2011-01-19T21:07:21","2025-12-09T13:51:43",[159],[1847,653,2467],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002F5x51.jpg",{"disposition":678,"primary_topic":676,"secondary_topics":4794,"reader_goals":4795,"reviewed_at":663,"pinned":4796,"excluded_targets":4797},[],[681],[],[],{"id":4799,"slug":4800,"title":4801,"excerpt":4802,"date":4803,"modified":4804,"categories":4805,"tags":4806,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":1093,"seo_description":654,"sources":654,"plus_matching":4807},1365,"starting-strength-mark-rippetoe","Starting Strength von Mark Rippetoe","Starting Strength (SS) ist ein ideales Programm für den Einsteiger, um in kürzester Zeit Kraft und Masse aufzubauen. Mark Rippetoe […]","2011-01-19T08:31:35","2025-12-09T15:48:02",[1091],[653,2467],{"disposition":658,"primary_topic":659,"secondary_topics":4808,"reader_goals":4809,"reviewed_at":663,"pinned":4810,"excluded_targets":4811},[],[662],[],[],{"id":4813,"slug":4814,"title":4815,"excerpt":4816,"date":4817,"modified":2675,"categories":4818,"tags":4819,"featured_media":91,"featured_image_url":4820,"featured_image_alt":98,"primary_category_slug":710,"seo_description":654,"sources":654,"plus_matching":4821},1198,"eod-refeeds","EOD Refeeds – Fett abnehmen, Muskeln fettfrei aufbauen oder alles gleichzeitig!","„EOD Refeeds“ steht für „every other day refeeds“. Das bedeutet, dass sich Diät- und (Muskel-)Aufbauphasen innerhalb einer Woche mehrmals abwechseln. […]","2011-01-13T12:25:54",[101],[825,653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002FiStock_000006106119XSmall-e1432483002359.jpg",{"disposition":678,"primary_topic":3241,"secondary_topics":4822,"reader_goals":4823,"reviewed_at":663,"pinned":4824,"excluded_targets":4825},[712,676],[710],[],[],{"id":4827,"slug":4828,"title":4829,"excerpt":4830,"date":4831,"modified":4832,"categories":4833,"tags":4834,"featured_media":91,"featured_image_url":4835,"featured_image_alt":98,"primary_category_slug":655,"seo_description":654,"sources":654,"plus_matching":4836},1057,"kcal-energiebilanz","Kcal und Energiebilanz – Erklärung, Bedeutung, Anwendung","Bevor man mit dem Muskelaufbau bzw. Abnehmen richtig durchstartet, sollte man sich einige Grundlagen in Sachen Ernährung aneignen. Um alle […]","2011-01-05T09:55:43","2025-12-16T15:49:12",[651],[825,1847,653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fenergiebilanz.jpg",{"disposition":658,"primary_topic":659,"secondary_topics":4837,"reader_goals":4838,"reviewed_at":663,"pinned":4839,"excluded_targets":4840},[],[662],[],[],{"id":4842,"slug":4843,"title":4844,"excerpt":4845,"date":4846,"modified":4847,"categories":4848,"tags":4849,"featured_media":91,"featured_image_url":4850,"featured_image_alt":98,"primary_category_slug":655,"seo_description":4851,"sources":654,"plus_matching":4852},1103,"kfa-koerperfettanteil","Körperfettanteil (KFA) – Bestimmung & Erklärungen [+19 Bilder +1 Rechner]","Der Koerperfettanteil – kurz KFA – gibt an, wie viel Prozent des Gesamtkoerpergewichts aus Fettmasse besteht. Hat beispielsweise ein 100 […]","2010-12-27T13:31:29","2025-12-08T22:19:00",[651],[825,1847,653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Fkfa_f_30_45_m_20_35.jpg","Wie kannst du deinen Körperfettanteil (\\\"KFA\\\") zuverlässig bestimmen? Wie kannst du deinen KFA senken? Alles wichtige um den KFA im Artikel.",{"disposition":658,"primary_topic":729,"secondary_topics":4853,"reader_goals":4854,"reviewed_at":663,"pinned":4855,"excluded_targets":4856},[],[662],[],[],{"id":4858,"slug":4859,"title":4860,"excerpt":4861,"date":4862,"modified":4863,"categories":4864,"tags":4865,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":778,"seo_description":654,"sources":654,"plus_matching":4866},1002,"trainingspause-1-2-wochen","Kurze Trainingspause – Schlimm? Wie wieder richtig ins Krafttraining einsteigen?","Immer wieder gibt es Situationen, in denen man mit dem Training pausieren muss. Sei es durch längere Urlaube ohne Zugang […]","2010-12-13T08:50:12","2025-12-10T10:28:01",[775],[1847,653],{"disposition":678,"primary_topic":676,"secondary_topics":4867,"reader_goals":4868,"reviewed_at":663,"pinned":4869,"excluded_targets":4870},[],[681],[],[],{"id":4872,"slug":4873,"title":4874,"excerpt":4875,"date":4876,"modified":4877,"categories":4878,"tags":4879,"featured_media":91,"featured_image_url":4880,"featured_image_alt":98,"primary_category_slug":710,"seo_description":654,"sources":654,"plus_matching":4881},794,"psmf-schnellstmoegliche-fettabnahme-1-einfuehrung","PSMF â sehr schnell abnehmen (bis zu 2-3 kg pro Woche): eine Anleitung","Crashdiaeten sind sinnlos? Nicht wenn sie auf die Ergebnisse wissenschaftlich fundierter Untersuchungen aufgebaut sind. Das genau verkoerpert die PSMF. Die […]","2010-12-06T07:26:49","2025-12-09T16:09:35",[101],[825,653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002FtachoSmall250.jpg",{"disposition":678,"primary_topic":712,"secondary_topics":4882,"reader_goals":4883,"reviewed_at":663,"pinned":4884,"excluded_targets":4885},[],[710],[],[],{"id":4887,"slug":4888,"title":4889,"excerpt":4890,"date":4891,"modified":4892,"categories":4893,"tags":4894,"featured_media":91,"featured_image_url":3866,"featured_image_alt":4895,"primary_category_slug":710,"seo_description":654,"sources":654,"plus_matching":4896},620,"die-10-groessten-diaet-luegen","Die 10 gröÃten Fasten-Mythen","Mit freundlicher Genehmigung Martin Berkhans von leangains.com veröffentlichen wir seinen Artikel „Top Ten Fasting Myths Debunked“ auf deutsch und etwas […]","2010-11-27T15:00:51","2021-05-16T10:15:42",[101],[825,653],"Mythos oder Fakt Grafik fuer Diaet-Mythen",{"disposition":678,"primary_topic":712,"secondary_topics":4897,"reader_goals":4898,"reviewed_at":663,"pinned":4899,"excluded_targets":4900},[659],[710],[],[],{"id":4902,"slug":4903,"title":4904,"excerpt":4905,"date":4906,"modified":4907,"categories":4908,"tags":4909,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":710,"seo_description":654,"sources":654,"plus_matching":4910},646,"diaet-luege-1-haeufiges-essen-beschleunigt-den-stoffwechsel","Mythos: âHäufiges Essen beschleunigt den Stoffwechselâ","Bei jeder Mahlzeit steigt der Grundumsatz für einige Stunden ein wenig an. Paradoxerweise wird
1Energie benötigt, um Energie zu verdauen […]","2010-11-27T14:00:10","2021-11-26T19:54:15",[101],[825,653],{"disposition":678,"primary_topic":712,"secondary_topics":4911,"reader_goals":4912,"reviewed_at":663,"pinned":4913,"excluded_targets":4914},[1662,659],[710],[],[],{"id":4916,"slug":4917,"title":4918,"excerpt":4919,"date":4920,"modified":4921,"categories":4922,"tags":4923,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":710,"seo_description":654,"sources":654,"plus_matching":4924},650,"diaet-luege-2-kleinere-haeufigere-mahlzeiten-weniger-appetit","Mythos: âHäufig kleine Mahlzeiten = weniger Appetitâ","Bzgl. der Relevanz des Findens des besten Essverhaltens für Appetitkontrolle findet man einen überraschenden Mangel an Studien vor. In der […]","2010-11-27T13:59:28","2021-11-26T19:56:14",[101],[825,653],{"disposition":678,"primary_topic":712,"secondary_topics":4925,"reader_goals":4926,"reviewed_at":663,"pinned":4927,"excluded_targets":4928},[1079,659],[710],[],[],{"id":4930,"slug":4931,"title":4932,"excerpt":4933,"date":4934,"modified":4935,"categories":4936,"tags":4937,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":710,"seo_description":654,"sources":654,"plus_matching":4938},653,"diaet-luege-3-viele-kleine-mahlzeiten-halten-den-blutzucker-stabil","Fasten Mythos #3: âViele kleine Mahlzeiten halten den Blutzucker stabilâ","Zahllose Diät-und Gesundheits-„Experten“ empfehlen viele kleine Mahlzeiten verteilt über den Tag zu sich zu nehmen, um Hungergefühle zu verringern, stabile […]","2010-11-27T13:58:57","2025-12-09T16:10:58",[101],[825,653],{"disposition":678,"primary_topic":712,"secondary_topics":4939,"reader_goals":4940,"reviewed_at":663,"pinned":4941,"excluded_targets":4942},[659],[710],[],[],{"id":4944,"slug":4945,"title":4946,"excerpt":4947,"date":4948,"modified":4949,"categories":4950,"tags":4951,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":710,"seo_description":654,"sources":654,"plus_matching":4952},655,"diaet-luege-4-fasten-schaltet-den-stoffwechsel-auf-sparflamme","Fasten Mythos #4: âFasten schaltet den Stoffwechsel auf Sparflammeâ","Während harter Zeiten in unserer Evolutionsgeschichte war es überlebenswichtig, sich effektiv an Hungerzeiten anpassen zu können. Die Stoffwechselrate während des […]","2010-11-27T13:57:28","2025-07-22T11:47:34",[101],[825,653],{"disposition":678,"primary_topic":712,"secondary_topics":4953,"reader_goals":4954,"reviewed_at":663,"pinned":4955,"excluded_targets":4956},[1662,659],[710],[],[],{"id":4958,"slug":4959,"title":4960,"excerpt":4961,"date":4962,"modified":4963,"categories":4964,"tags":4965,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":710,"seo_description":654,"sources":654,"plus_matching":4966},659,"diaet-luege-5-eiweiss-alle-2-3-stunden-30g","Fasten Mythos #5: âEsse Eiweià alle 2-3 Stundenâ \u002F\u002F âDer Körper kann nur 30g Eiweià pro Mahlzeit aufnehmen.â","Jedes mal, wenn du etwas wirklich Verrücktes hörst, solltest du dich fragen: „Macht das aus evolutionärer Sicht Sinn?“. Dies ist […]","2010-11-27T13:56:57","2025-12-09T16:09:10",[101,159],[825,653],{"disposition":678,"primary_topic":443,"secondary_topics":4967,"reader_goals":4968,"reviewed_at":663,"pinned":4969,"excluded_targets":4970},[712,659],[681],[],[],{"id":4972,"slug":4973,"title":4974,"excerpt":4975,"date":4976,"modified":4977,"categories":4978,"tags":4979,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":710,"seo_description":654,"sources":654,"plus_matching":4980},661,"diaet-luege-6-fasten-verursacht-verlust-von-muskelmasse","Fasten Mythos #6: âFasten verursacht Verlust von Muskelmasseâ","Dieser Mythos ist eng gekoppelt an den Glauben, man müsse eine konstante EiweiÃversorgung gewährleisten, um keine Muskelmasse zu verlieren. Wie […]","2010-11-27T13:56:12","2025-12-09T16:10:01",[101,159],[825,653],{"disposition":678,"primary_topic":712,"secondary_topics":4981,"reader_goals":4982,"reviewed_at":663,"pinned":4983,"excluded_targets":4984},[676,659],[710],[],[],{"id":4986,"slug":4987,"title":4988,"excerpt":4989,"date":4990,"modified":4991,"categories":4992,"tags":4993,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":710,"seo_description":654,"sources":654,"plus_matching":4994},663,"diaet-luege-7-nicht-zu-fruehstuecken-ist-schlecht-und-macht-dick","Fasten Mythos #7: âNicht zu frühstücken ist schlecht und macht dick!â","Das Auslassen des Frühstücks wird mit einem höheren Körpergewicht der Bevölkerung in Verbindung gebracht. 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Ãberlagerung beachten! Ein Anfänger braucht weniger Volumen […]","2010-11-03T15:21:36","2025-12-09T16:05:27",[159],[1847,653],{"disposition":678,"primary_topic":676,"secondary_topics":5138,"reader_goals":5139,"reviewed_at":663,"pinned":5140,"excluded_targets":5141},[],[681],[],[],{"id":5143,"slug":5144,"title":5145,"excerpt":5146,"date":5147,"modified":5148,"categories":5149,"tags":5150,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":1093,"seo_description":654,"sources":654,"plus_matching":5151},219,"lyle-mcdonalds-bulking-routine","Lyle McDonald’s Bulking Routine (2er-Split)","Der Trainingsplan von Lyle McDonald für optimale Hypertrophie in kürzester Zeit. 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Wie viel Geld musst du ausgeben, welche Dinge brauchst du und was ist nur […]","2010-10-25T05:43:01",[775],[1847,653],{"disposition":658,"primary_topic":659,"secondary_topics":5165,"reader_goals":5166,"reviewed_at":663,"pinned":5167,"excluded_targets":5168},[],[662],[],[],{"id":5170,"slug":5171,"title":5172,"excerpt":5173,"date":5174,"modified":5175,"categories":5176,"tags":5177,"featured_media":91,"featured_image_url":5178,"featured_image_alt":98,"primary_category_slug":778,"seo_description":654,"sources":654,"plus_matching":5179},1241,"richtiges-aufwaermen","Richtiges Aufwärmen im Krafttraining","Das Aufwärmen der Muskulatur und die Erhöhung der gesamten Körpertemperatur sind aus verschiedenen Gründen von enormer Bedeutung: Machen hohe Leistungen […]","2010-10-09T12:07:56","2025-12-10T10:28:41",[775],[1847,653],"\u002Fapi\u002Fassets\u002Fsf-uploads\u002Faufwermen_warmup.jpg",{"disposition":678,"primary_topic":676,"secondary_topics":5180,"reader_goals":5181,"reviewed_at":663,"pinned":5182,"excluded_targets":5183},[],[681],[],[],{"id":5185,"slug":5186,"title":5187,"excerpt":5188,"date":5189,"modified":5190,"categories":5191,"tags":5192,"featured_media":91,"featured_image_url":654,"featured_image_alt":98,"primary_category_slug":1093,"seo_description":654,"sources":654,"plus_matching":5193},9229,"hsd-heimtraining-anfaenger-trainingsplan","HSD Heimtraining Anfänger Trainingsplan","Dies ist ein Heimtrainingsplan für das Krafttraining in der High Speed Diät (HSD). Kniebeugen Glutealbrücke Alternativ kannst du „Kreuzheben“ machen […]","2010-10-08T22:29:31","2025-12-09T15:48:41",[1091],[653,4512],{"dis
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