​Okay, so the first of January I'm starting a new "diet". I'm gonna start shredding because I don't wanna rush before the summer, I wanna take my time.

So the plan is:

Soda - my goal is to not drink soda for a whole year.

Alcohol - maximum 2 times a month.

No chocolate, chips, and candy

BUT I'm gonna let myself eat djungelvrål and ice cream, because I love it<333, but only once a week (barely)

The most important thing is the soda! I really wanna skip soda in my life not because I'm soda addicted (because I'm not) but because I wanna know how it's to live without something in your life/diet and soda was the only choice I know I would pull through a whole year without. 

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​Steve Cook - https://www.youtube.com/user/swoldiernation​ 

Linn Löwes - https://www.youtube.com/user/famousunknoown​ 

Hanna Öberg -https://www.youtube.com/channel/UCBeKQoyinCzc6JdS_47nHKw​ 

Athlean- XX for women - https://www.youtube.com/user/womensworkouts​ 

My absolute favorite: 

Whitney Simmons - https://www.youtube.com/channel/UCEQi1ZNJiw3YMRwni0OLsTQ​

Bethany Tomlinson - https://www.youtube.com/channel/UCoTda1BvrlGjPRsRinf3OZw​ 

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​​As you may know, I have run toughest 2 times in one week. First in Copenhagen than in Gothenburg.

It was quite an experience I must tell you. OCR is not a joke. It becomes so much harder to focus on both your muscle strength and running at the same time. 8km and 40 obstacles are hard to defeat. If you first run 8km and then do the 40 obstacles it may become easier but together, in between, not as easy.

I run 10km on 47min. Toughest who's 8km, I run at 1h 42min and 1h 49min. I could have run a half marathon at the exact time. Challenge? Challenge accepted.

For next years toughest I'm gonna be more prepared. I'm gonna work much harder on my calves since there was a lot of obstacles that required hight and I'm only 1,65cm. 

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1. Find a workout that you love. It can be sprint, jogging, powerlifting, crossfit, bodybuilding etc

2. Start meal-prepping your meals. If you already have food at home, then you don't have to buy fast food.

3. Stop eating out. Always eat home, home cooked meal are the best meal.

4. Start cutting of things on your diet. For exampel; Bread, butter, cheese, soda, candy, fast food. You don't have to cut everything out at once. Start with one thing at a time and learn how to live without it.

5. Daily basis workout. You don't have to go to the gym everyday, especially not if you're new to the gym. Daily basis workout can be to jump off the bus 2 stations before your house and walk home. As long as you move that extra mile.

6. Make a plan when you're suppose to eat.

Breakfast; At 8

Snacks; at 10

Lunch; at 12

Snacks; at 16

Dinner; at 18

7. Go to sleep early. The biggest mistake teenager do, is to go to bed late at night. You should always get between 8-10 hours sleep at night to really rest your body. I for example always try to go to sleep before 10 pm.

8. Drink a lot of water. Don't seems important but it is. Water helps you to really clean your body from the inside. We pee out all the bad bacterias in our body and water helps us pee. I always have a water bottle with me in my bag to keep the fluid going. I'm drinking minimum 3L/ day.

9. Count your calories. I'm using the app, lifesum to count my calories a day.

10. Always try to be better the next day! You don't have one shot in your life to be healthy. You can always fail and you know what, the next day you know what you did wrong and can do it better the next day.

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Let's talk about the important meal of the day, breakfast.

It's important that you eat breakfast for a couple of reasons.

1. It gives you the energy to get you through the day.

2. It helps you focus both at work and at school.

HOW CAN BREAKFAST HELP YOU LOSE WEIGHT? SHOULDN'T I GAIN WEIGHT WITH ALL THE CALORIES IT CONTENT?

Easy answer:

Breakfast kick-starts your metabolism. Which help you burn calories throughout the day.

Developed answer:

Metabolism is a collection of chemical reactions that take place in the body's cells. Metabolism converts the fuel in the food we eat into the energy needed to power everything we do, from moving to thinking to growing.

When you don't eat breakfast you're actually fasting for 15-20h. When you eat less than you need and you lose weight, your body goes into a starvation mode. To save energy, your metabolism slows down. When you're done fasting and you go back to your usual diet, you may regain the weight you lost.


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HIIT workout (high-intensity interval training)

7- 10 min high-intensity training

For example:

Springs; 30 seek RUN - 20 seek REST (keep going in 7-10min)

You can do anything; Rowing, Burpees, Jumping squats, crunches, swimming, cycling

It can be any exercise you want, the importance of HIIT workout is that you give your maximum that you literally can't keep training because you want to die.

HIIT workout is really good if you want to lose weight because you raise your heart rate up and chocking your body.

You can't do HIIT workout in 45min, then you're doing it wrong. You have to give your fullest and wanna vomit when you're done.


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My favorite part to train!!!

The order I type the exercises in, is important to follow if you doing my session. I plan my workout really carefully because some exercises you can't do because you're too tired at the end of your training, and some exercises you have to do in the beginning to warm up the area your gonna train

About working out the shoulder: Shoulders is a very important part to train because it's connected too so many body parts. So as your chest, back, arms. So I always take a whole training session to work out my shoulders and throw in some ab exercises in the end.

Dumbbell Shoulder press - 5 sets

Dumbbell Bent-Over Lateral Raise - 3 sets

Front raise - 3 sets

Face pull - 4 sets

Trap Raise - 5 sets

Barbell overhead press - 3 sets

High pull - 3 sets

Dumbbell neutral grip overhead press - 4 sets




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I always start my booty workout with squats to warm up the whole booty and legs

I have to booty session a week. In the start of the week I like to do heavy lifts. I always start with a lower wight and work myself up. When it comes to reps, I just do as many as i can. So I focus more on the sets.

Squats - 10 sets

Lunges - 5 sets (each leg)

Deadlifts - 5 sets

Hip lift - 5 sets

My other booty session is more about forming the booty then growing it. The same thing here. Just do as many as you can on the reps. And ALWAYS start with a lower wight and work yourself up.

Hamstring curl - 3 sets

Leg press, one leg (low weight) - 5 sets

Inner thigh MACHINE - 5 sets

outer thigh MACHINE - 5 sets

Standing cable donkey kicks - 5 sets

Russian deadlifts - 5 sets


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