3 keys to regain confidence

Fitness tips and tricks from celebrity coach Ralf Ohrmann


The fitness industry is booming like never before. Never before have so many people wanted to live fit and healthy lives. But only with good intentions, it does not work. What you really have to pay attention to on your way to the dream weight and what do what actors and other stars have to invest in their body, explains celebrity coach Ralf Ohrmann in an interview.

Mr. Ohrmann, the social networks are full of well-trained bodies, the bestseller lists peppered with books on sports and nutrition. Have these two topics gained significantly more importance in recent years, or does it just feel that way?

Ralf Ohrmann: You do not think so, it really is. The only question is what quality is behind it. Influencers and creators create their own raison d'être on the platforms themselves, simply because they look fit and in shape. Ideally, they also roughly know how to handle diet and exercise - one more, the other less.

The staging of these people in the public then ensures that the followers and thus end customers become aware of them and think, "Wow, who looks like that, he must have a clue." In my opinion, a lot of nonsense is happening in this area. Promises like "I make you sexy" or "I make you crazy" in ten weeks, or in any short period of time, are always difficult. Because that's not how the magic of the dream figure works. This also applies to the entire "fit in 14 days" programs of the well-known fitness magazines.

What do you think would be a realistic training goal?

Ohrmann: You have a chance if you are really hard working for eight weeks. This not only applies to training, but also to nutrition. Only then will you have the chance to achieve pleasant, positive and visible results for you. Whether it matches what you promised for the first eight weeks is another matter. Simply because there is a gap between desire and reality. But according to objective criteria, a coach or a measuring instrument such as a body fat scale would show you clear results after eight weeks.

Is the problem that desire and reality do not always coincide, something that you often struggle with your clients?


Ohrmann: Actually less. Not with customers and clients, but with those who put all their hope in online programs or the like. Because there the promises are completely different. When someone comes to me, I tell him clearly what he can achieve in which period. Thus, the client has a clear idea of his potential successes. If he still believes in something else, that's his problem. I can not change that then.

They say that losing weight is not just a matter of training, but of nutrition as well. How do you know how many calories you can really eat each day? The general basal metabolic rate of about 2,000 calories in women and 2,400 calories in men is more than just orientation. But he gives no information about the personal calorie needs.


Ohrmann: Basically, there are many great apps for mobile phones that calculate that. There you indicate age, height and weight and the app throws you a value. This is not bad as a guide. Unfortunately, many believe that they have a deposit of 3,000 or 4,000 calories every day. After all, they are tall or heavy or have a good burn. After half a year at the latest, however, you realize whether the bill will work out if you want to lose weight - and whether you are guided by the right values.

No matter how hard or easy it is to change, how long will it take to make a fitness and diet change so the body actually responds?


Ohrmann: If you go through the first four weeks, that's good. In my book, you will find on the first pages of the "contract with yourself", which says: "In the first four weeks, I promise myself to the best of my knowledge and belief ..." - because the first four weeks, sometimes the most exhausting are. In these four weeks, it will be decided whether you will become the winner in the long term in defeating the inner pig or not.

Hand on heart: The inner bastard is in terms of the training program, the only thing that a "normal" person has in common with celebrities such as Sophia Thomalla, right?

Ohrmann: Sophia is an example that you can not generalize so easily. She is a live woman, she drinks one, she just eats what she wants. I appreciate that without being a follower of her she has to do relatively little for her body. So she has the luck to achieve with little effort what others have to work for a long time. It happens, for example, that she does not do sports for two months or does not feel like training. At least that's what you get from time to time in the industry.

Can you really believe celebrities when they say, "I do not do that much sport"?

Ohrmann: I can only speak for my celebrities. Of course, they give me full throttle in the ass (laughs). The question is always: what is the goal behind the training? Does the client need to gain twelve kilograms of muscle for a role, such as a Matthias Schweighöfer? He can not just say, "I'll do nothing". With him is a completely different pressure behind it. Either he has the shape for the film as it is in the contract, or he does not have it.

But there are others who say: I just want to look healthy and fit. Because my fans do not care if I weigh 60 or 62 kilos. It is always a question of self-claim: how do I want to reach others? What demands does the job make on the body and fitness? When an Andreas Gabalier turns around the stage all year and sweats countless towels, then he is through after two and a half hours of performance. But that does not work if he only rides a bike on the mountain every three weeks.

In that sense, I also imagine the life of a Helene Fischer incredibly exhausting.

Ohrmann: Helene Fischer is really very, very, very disciplined. This woman definitely trains every day, unless she is extremely stressed and strained with samples. Just because of the performance she has to give to the rehearsal.


Someone like Helene Fischer or Andreas Gabalier needs a certain basic condition. This is true of a Matthias Schweighöfer, if he explicitly prepared for a role, not necessarily. How does a training start with such a person?

Ohrmann: Let's take the whole Hollywood stars as an example. What they have to do for their roles in transformations! There's a little bit of what we do in Germany with one or two artists, harmless. At the time, Tom Hanks had to become a malnourished "mollusk" for "Cast Away". This is not easy, because he no longer eats at home, but only by the accompaniment of coaches, nutritionists and doctors. There is another completely different discipline behind it - and, of course, a completely different budget and a different compensation. In Hollywood, there is only full throttle, albeit within the feasible and affordable.


Ralf Ohrmann is a trained sports scientist and trains as a personal coach many German celebrities and professional footballers. He is also the author of the book "20 to Shape - Bodyweight only", which has now been published in the third edition.

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