Simple 7-step system for guaranteed muscle growth and fat loss

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Have you ever wondered why some people are successful in transforming their bodies through muscle building and fat loss? While others lose control, eventually give up, and spiral down? My simple 7-step system will help you on your journey guaranteed!


Sometimes I think about the past and still don’t get it.


I don’t understand how I wasted so much time NOT making any progress in building muscle and losing fat – and still spinning like a hamster wheel.


If you also know how that feels, tell me:


  • Every day, I saw people who had obviously gotten it right…
  • before/after photos in magazines and on TV
  • people shopping … in cafés … doing sports …
  • some of them seemed so content, happy, and full of life


And there I was – absolutely HELPFUL, what else should I do?


But I broke out in a sweat when I thought about changing something. What if it was the wrong approach and two months later I found that I had unexpectedly gained fat instead of losing it?


So, logically, I did NOTHING.


Well, almost nothing.


As I walked home and did nothing, I kept daydreaming about what it might feel like to own my body properly for once.


I know. A paradoxical picture.


The bad thing is, every time that happened, I felt EVEN MORE HELPFUL in my situation.


If I didn’t even change anything, how am I supposed to move forward?

That, my friend, was a TERRIBLE feeling.


That’s why I want you to do something IMMEDIATELY if you feel the same way now.


I know that the feeling of being overwhelmed and the fear of failure are among the biggest obstacles to success.


Like a fence that stands between THINK and DO.


So today, I’m sharing a simple 7-step formula with you that I also use in fitness coaching.


This simple 7-step system ALWAYS works. By the way, not only for muscle building and fat loss.


A simple 7-step system for guaranteed muscle gain and fat loss

This 7-step method is simpleI’m not saying she’s a self-starter. 

But it will lead you to your goal – guaranteed!


Each of the seven elements is important. If you omit a step,  systematic success becomes just… coincidence.


I am convinced that success is more than luck – Systematic success.

When you use this system to transform your body, you make a habit. A subconscious behavior that will automatically help you to achieve your goals in other areas of life.


7-step system for muscle gain and fat loss


Here are the seven steps:


  1.    Decide on your travel destination. Paint a precise picture of the goal you want to achieve.
  2.    Determine your starting coordinates.
  3.    Plan the flight route that will take you to your destination.
  4.    Develop feedback systems that you use to continuously determine whether what you are doing is getting you closer to your goal.
  5.    Start. Go from planning to action.
  6.    Expect turbulence. If what you’re doing isn’t working, do something else.
  7.    Be flexible and stick with it no matter what happens.


Some people hear about these seven elements for the first time and are surprised at how many ideas they take with them for their muscle-building and fat loss goals – and implement them immediately.


So let’s go through each point step by step.


Decide on your travel destination


1 – Decide on your “travel destination.”

Paint a precise picture of the goal you want to achieve. The first and most crucial step towards success is that you know your goal.


It’s not enough if you know: “I want to lose weight” or “I want to build muscle. ” “Fitness” is a disastrous goal.


Setting and achieving goals is a science in itself:


You get to decide exactly what you want, when you want it, and what it looks like when you have it.


An important point you want to understand is this: What secret tricks you learn about muscle building and fat loss doesn’t matter here.


As long as you haven’t clearly defined your goal, none of this will help you.

Yes, you may use a muscle-building trick here and there or try a fat loss method. But in the end, you’ll wander around like a homeless person. 


Because the direction, meaning, and motivation you develop through written goals are missing.


simple 7-step system starting coordinates


2 – Determine your starting coordinates

It’s good if you know where you want to go. But unless you know where you are now, it’s hard to work out an itinerary.


Once you’ve committed to a goal (by writing it down ), this is the next step:


Determine your objective start coordinates.


This includes, for example, your body fat percentage, the weight of fat and lean mass, and physique.


Once you have recorded these values, you can start planning your flight route.


Plan route growth and fat loss


3 – Plan your flight route

There is an easy way to find a suitable flight route.


Model (copy) the strategies of people who have achieved what you want to achieve.


It never ceases to amaze me how many people try to reinvent the wheel. Modeling means that you don’t do exactly that but orientate yourself to a proven method.


You exploit the knowledge of those who have walked the path before you. You learn from their mistakes – and you can avoid these traps.


Look for successful role models. Do what they did. You will advance and avoid some pitfalls that life is just too short for.


It’s a good idea to choose your role models wisely.


If you want to lose fat and stay lean, you shouldn’t be guided by the (large) segment of the population who diet successfully but then put on weight again.


Anyway, if you’ve ever been overweight and filled with dread at the thought of bumping into anyone who might ask “when are you due?”


Or if a sagging belly has led you to being “fat-shamed”


I think you’ll enjoy this video.


By the way – the best part happens at the 2:27 mark of the video when she takes off her clothes and everyone’s jaw hits the floor! (don’t worry, it’s safe for work)


If, for example, sticking with it is your topic, you should look for a person as a role model who is good at motivating yourself. I find it fascinating how world-class athletes do it. When I had the chance to ask Wladimir Klitschko how he motivates himself on a bad day, I took it.


People who embody a healthy fitness lifestyle are good examples. It can be people from your circle of acquaintances. Or book authors, coaches, and athletes. And ones that embody the results they sell.


If you are willing to invest a little more in your body, a personal coach or mentor is the best way to find the shortest route from A to B.


calorie consumption decreases with your weight


Each model has its limits.

Of course, it’s not in everyone’s genes to become a world champion in boxing.


But just about anyone can become a very good boxer if you are willing to invest the necessary sweat.


If you rely on a proven concept for muscle building and fat loss, it will help you exploit your potential as quickly as possible.


You can create the best version of yourself – in the shortest possible time without making unnecessary, time-consuming mistakes.


You are unique.

That’s why you can also get involved in experiments and consciously factor in detours. No matter how perfect the concept you follow may be.


For me, these are learning diversions. What other people refer to as “regression” is often the only possible way to find the optimal diet or workout for you.


My absolute favorite home workout program is the Bikini Beta Switch Program from Sue Heintze. Maybe the best home training program for rapid fat loss and the best is, we have a special mind-blowing discounted price from $199 to $19!!!

But it is time-limited!


But for all its uniqueness, there is a common denominator.


There are things that all people who are strong, lean, and fit do.

A three-star chef cannot prepare his award-winning dishes just once. He does this as often as he wants because he knows the recipe. He knows what ingredients are needed, how and in what order to combine them to produce a result that enchants people.


Develop feedback systems


4 – Develop feedback systems

Have you planned your flight route?




Now you need suitable weight loss feedback systems that will tell you later whether your plan works the way you hope it will.


You may develop the ability to perceive how your body changes – through seeing, hearing, and feeling.


You develop an awareness of your body.

It’s okay if you make mistakes – as long as you do something daily that you believe will bring you closer to your goal. And as long as you track your progress to get feedback.


Mistakes are one of the best ways to learn.

The only people who don’t make mistakes are the ones who stay in their comfort zone, always play it safe, and never try anything new.


It only becomes unnecessary if you make the same mistake repeatedly. Some people make the same diet and training mistakes for years – and wonder why they aren’t making any progress.


You can find out more about suitable weight loss feedback systems here:


  •       Physique: Why the scales lie and how to track your physique.
  •       Nutrition: Why you should keep a food journal (and how to do it in 3 minutes).
  •       Eating Habits: Why You Eat When You’re Not Hungry and The Way to Freedom from Emotional Eating.
  •       Training: I use a desktop and smartphone app in one to track my training progress. And I use this platform and app also for the 1:1 support of my customers in fitness coaching. You can set endless goals and really easily track all your progress and tasks in your entire family if you want.
  •       Exercise in everyday life: how to burn more calories without sweating (optional).


This feeling and awareness of your own body is an art. It takes time to develop this ability. But the good news is: anyone can learn it.


It helps if you know what to look out for. Then all you have to do is DO it.

The bottom line is that you learn how your body reacts – and then make adjustments.


The idea is that you become your own expert. 

As a fitness coach, I can always accompany and support you. But no one knows your body as well as you do – including me.


If you find a way that works, then keep this course.

Then it doesn’t matter what other people tell you.


Start simple 7 step system


5 – Start our Simple 7-Step System

You can have superb goals that inspire you. And you can work out the perfect plan with a fitness coach that is guaranteed to lead you to your goal.


If you don’t DO anything towards your goal, you won’t make any progress.

A goal without action is worthless. It remains an unreal dream. A feeling of helplessness.


In plain English: Turn off the computer, put away your cell phone or iPad and take your butt to the gym!


Work for it. Invest. Accelerate. Earn your body properly. Start dream bodies don’t come about by chance, and they don’t come about by doing anything either.


You can do something every day to get closer to your goal – even if it’s just a tiny step.


Simple 7-step system - Expect turbulence


6 – Expect turbulence

As soon as you realize that you are not getting any closer to your goal, you can change something:


If what you’re doing isn’t working, do something else.


Don’t let that deter you. Always remember: If you don’t make the progress you hope for right away, it’s not a failure.


You have been successful in producing a result for something you tried.

You would only have failed if you had given up.


Use the feedback to learn from it. There are always alternatives.

You can read about some of these options in the articles on proper nutrition, muscle building, and fat loss. Others can be done in 1:1 fitness coaching.


Be flexible and stick


7 – Be flexible, and stay tuned.

This one is important. You can decide to keep making adjustments, trying new things, and leaving your comfort zone – as often as necessary – until you reach your goal.


Are you willing to try as many things as possible to look good in a swimsuit?


Now the circle closes to step 1 – your goal.


Who do you want to look good for naked? To show the others at the gym? For your better half? Or just to be attractive to others?


My thesis: If you want to change your body for anyone other than yourself, you will probably fail.


If you haven’t made the progress you hoped for in the past, you may ask yourself:


“How much do you really want it? Are you giving your goal the priority it needs?”


Did you give up too early, perhaps even when encountering the first turbulence? How many ways to exercise or eat have you tried?


In reality, the possibilities are almost infinite.


Stay flexible – in the things you try and in your views.


Of course, a flight plan is important when you take off. But the more choices you have on the road, the more flexible you can react to the unforeseen and the greater your chances of success.


So it’s a good idea to leave room for improvisation.


7 step system to growth muscle


Simple 7-Step System – Conclusion

This 7-step system gives you structure and control over your success. It helped me to overcome my feeling of helplessness and to try new things.

Like this nutrition program from a coach friend I tested a few years ago:


  •       My goal (step 1): I reduce my body fat percentage by 2% within a month without losing muscle. I imagine how I will look in 4 weeks, how it will feel, and how it will determine my…
  •       Starting coordinates (step 2): weight, body fat percentage, body type, and an estimated need of 2,800-3,000 calories per day.
  •       I’ll take over the flight plan (step 3): after all, I’m a tester: My colleague’s nutrition program included nutrition plans for different calorie requirements in the range of 1,500-2,500      calories a day. I follow the 2,500 kcal program.
  •       Feedback systems (step 4): I rely on my body feeling on the one hand (e.g., hunger and satiety, drive and mood), track nutrition and training progress, and measure my physique once a week.
  •       I start (step 5): Already after two days, my body’s feeling gives me unusual feedback.
  •       Turbulence (Step 6): I can’t get enough. You may feel a little hungry in the first few days. This is normal. But I get real cravings and lose momentum – that’s an important sign to make a change. I test how much I would have to eat to feel full: It’s 3,300 calories. “Okay, something’s wrong,” I think.
  •       Flexibility (Step 7): I decide first to install another weight loss feedback system and then change my plan. Although I suspected it, the result surprised me: I need an average of 4,000 calories a day. No wonder I developed such cravings. So I’m increasing the portions and averaging 3,500 calories a day.


Now it runs like clockwork. I’m back on track, feeling excellent, and making progress. I even reach my destination on time.


Every flight is different, and this one was unusually quiet after initial heavy turbulence.


But even if more air leaks kept appearing, I could have progressed with this simple 7-step system formula until I reached my goal. This would probably have delayed my arrival.


If your goal excites you, then it’s less critical when and more important that you get there.


muscle growth and fat loss


Okay, let’s get into ACTION today! We are not quitters. We are persistent.


Write down your number one goal for this year and what you are doing next to achieve your goal NOW!


For example, “In 12 weeks, I want to look good at the beach. Although I had defined measurable goals, I still don’t have a clear picture of my summer figure. I will work on that. I use Google image search as inspiration for this.”


Or “In the last few weeks, I’ve let it slide because I’ve had a lot on my plate at work. I use this situation as feedback to pick up speed again. The two days I’ll be on a business trip next week would be a good excuse. But now, I plan ahead. I will think carefully about how I can continue to make progress despite the trip.”