Cannabis and sport: the WADA distinction

Since 2018, the World Anti-Doping Agency (WADA) has removed CBD from the banned list. THC remains banned – with a limit of 150 ng/ml in urine during competition. This distinction makes pharmacological sense and has massively changed the use of CBD in competitive sports.

WADA status at a glance

CBD for athletes: Regeneration and inflammation

Sports-induced muscle damage triggers local inflammation (DOMS – Delayed Onset Muscle Soreness). CBD intervenes via several mechanisms:

COX-2 inhibition: Reduces prostaglandin production in inflamed muscles – similar to ibuprofen, without gastric risk.

TRPV1 desensitization: Reduces pain sensitivity in overloaded muscles and joints.

Cortisol modulation: CBD dampens excessive cortisol release after intensive training – cortisol inhibits protein synthesis and muscle building.

Sleep improvement: Restorative sleep is the most important regenerative factor. CBD 150 mg in the evening improves sleep onset latency and sleep quality.

Study situation: CBD and sport

Direct RCTs on CBD and sports performance are limited. Relevant evidence:

Gamelin et al. 2020 (Front Physiol): CBD 750 mg/day, n=15 active men. No significant improvement in strength or endurance, but subjective improvement in sleep quality and mood.

McCartney et al. 2020 (Sports Medicine): Review, CBD mechanisms for sports. Conclusion: Anti-inflammatory and sleep-promoting effects are well established pharmacologically; lack of RCTs is a research gap, no evidence against efficacy.

CBD and cycling (anecdotal): Many Tour de France riders openly use CBD since WADA approval. Evidence remains anecdotal, acceptance in the sports community has increased.

Caution: full-spectrum products for athletes

The biggest risk for athletes: Full-spectrum CBD products contain trace THC (<0.2% legal, <0.3% in some countries). At high CBD doses (300+ mg/day), the accumulated amount of THC can exceed the WADA limit.

Recommendation for competitive athletes: Only use certified CBD isolate or broad-spectrum products without THC. Prefer products with Cologne List certification or Informed Sport certification.

FAQ: Cannabis and sport

Summary

CBD has been WADA-free since 2018, THC remains banned (150 ng/ml limit, competition only) CBD mechanisms for athletes: COX-2 inhibition, TRPV1 desensitization, cortisol modulation, sleep improvement. Direct RCTs on sports performance are lacking, pharmacological rationale is solid. For competitive athletes: only THC-free, certified products (Informed Sport). Consumption forms guide for correct intake; CBD dosage guide for athletes’ dosages.

Cannabis in sport: from a taboo subject to a field of research

The relationship between cannabis and sport has changed fundamentally in recent years. CBD has been removed from the WADA banned list since 2018. At the same time, more and more professional athletes are publicly reporting on CBD use for regeneration. The field of research is young, but the mechanisms are biologically plausible.

CBD and sports regeneration: mechanisms

Muscle soreness (DOMS) and inflammation: Eccentric training causes micro-injuries in muscle fibers → inflammatory cascade with IL-6, TNF-α, COX-2. CBD inhibits these cytokines via CB2 and PPAR-γ → reduction of the inflammatory DOMS peak.

Oxidative stress: Exercise increases reactive oxygen species (ROS) – CBD is a potent antioxidant (Hampson 1998) and can mitigate ROS-induced muscle damage.

Sleep: Regeneration happens primarily during sleep. CBD improves sleep quality → indirect regeneration boost. Athletes with sleep problems after hard training benefit in particular.

Anxiety and mental recovery: competition anxiety, overtraining syndrome, mental fatigue – CBD via 5-HT1A dampens HPA axis overactivation that favors overtraining.

Study situation: Cannabis and sport

WADA and anti-doping: What applies

CBD: Permitted. Since 2018, CBD is no longer on the WADA prohibited list. Athletes can take CBD oils and products.

THC: Prohibited in competition. THC is prohibited under S8 (cannabinoids) – but only in competition (in-competition). Urine threshold: 150 ng/ml. THC is not prohibited outside of competition (out-of-competition).

Practical problem: THC remains stored in fat and can be detected for weeks to months in the case of chronic consumption. An athlete who regularly consumes THC outside of competition risks a positive test at the competition.

CBD products and contamination: Full spectrum CBD oils may contain traces of THC. WADA compliance requires: THC-free isolates or broad spectrum products with COA detection for undetectable THC levels.

Pain in sport: cannabis as an alternative to NSAIDs

Chronic NSAID use (ibuprofen, diclofenac) causes long-term damage to the gastrointestinal tract and kidneys – a problem with continuous use in high-performance sport. CBD as an alternative:

– No gastrointestinal toxicity
– No risk of kidney damage when taken orally
– CBD topicals can be applied directly to strained joints/muscles
– Pain mechanism: TRPV1 desensitization and CB1 activation in peripheral pain receptors

FAQ: Cannabis in sport

Summary

CBD in sports is legal (WADA 2018) and biologically plausible for regeneration: anti-inflammation, oxidative stress protection, sleep improvement. THC remains banned in competition – with long detection times for chronic use. As an alternative to NSAIDs for sports pain, CBD poses no gastrointestinal risk. Cannabis for chronic pain and CBD dosage for athlete-specific use.

Calculate calorie requirement / day free of charge

How many calories can you eat a day? Our free calorie requirement calculator gives you a quick answer. Whether you want to lose weight, build muscle or maintain your weight, accurately calculating your calorie requirements is the first step towards your goal.

Calculate your daily calorie requirement free of charge & online

By calculating your calorie requirements, you can optimally adapt your nutrition plan and make progress. Start now with a precise analysis!

What is the calorie requirement?

The calorie requirement is the amount of energy your body needs every day to maintain all activities such as breathing, heartbeat, digestion and physical movement. It is made up of the basal metabolic rate (energy at rest) and your power metabolic rate (energy from movement and activity).

How is the calorie requirement calculated?

This is how the calculation works:

1. Determine your basal metabolic rate: This is the energy you need at rest. (See above: Basal metabolic rate calculation)
2. Apply an activity factor: Multiply your basal metabolic rate by an activity factor that reflects your physical activity.

Activity factors:

• 1.2: Hardly any movement, e.g. sedentary activity without sport
• 1.375: Light activity, e.g. office work and little sport (1-2 times per week)
• 1.55: Moderate activity, e.g. regular exercise (3-5 times per week)
• 1.725: High level of activity, e.g. physically demanding work or intensive sport (6-7 times per week)
• 1.9: Very high activity, e.g. competitive sport or heavy physical work

Step-by-step explanation:

1. Calculate your basal metabolic rate (see basal metabolic rate calculation).
2. Choose the activity factor that suits your lifestyle.
3. Multiply the basal metabolic rate by the activity factor.

Example of the calorie requirement calculation

For a woman:

• Basal metabolic rate: 1,345 kcal (from example above)
• Activity factor: 1.375 (light activity)

This is what the calculation looks like:

1. Basal metabolic rate × activity factor: 1,345 × 1.375 = 1,849.38 kcal

The calorie requirement is around 1,849 kcal per day.

For a man:

• Basal metabolic rate: 1,649 kcal (from example above)
• Activity factor: 1.55 (moderate activity)

This is what the calculation looks like:

1. Basal metabolic rate × activity factor: 1,649 × 1.55 = 2,556.95 kcal

The calorie requirement is around 2,557 kcal per day.

Understanding calorie requirements

The calorie requirement helps you to know how many calories you should eat per day:

• To maintain your weight, eat according to your calorie requirements.
• To lose weight, eat fewer calories (e.g. 500 kcal less per day).
• To gain weight, eat more calories (e.g. 500 kcal more per day).

With this knowledge, you can plan your diet better and achieve your goals!

Food calorie table – Tip!

Which foods contain how many calories per 100 grams? Our calorie table helps you to keep track. Whether you’re planning your next snack or want to know how many calories your favorite dish contains – the table provides you with the information you need.

• Food calorie table

With our simple search function, you can find all the calorie values for your next meal quickly and free of charge. A must-have for your weight loss success!

You want to lose weight?

My tip: There is only one rule for losing weight properly: you need to know your calorie requirements. If you eat fewer calories than you need, you will lose weight. If you also move, are active and perhaps even do sport, you will burn even more calories! Calculate everything important for your weight loss success here, free of charge and online. Use our tools to analyze your food, calorie requirements, BMI and more. Losing weight is that easy – with the right tools.

• Slimming tips
• Weight loss calculator

Now is the right time to tackle your goals. Use our tips to motivate you and calculate everything you need directly online – from calories to BMI. Your success starts with one small step!

Calculate basal metabolic rate free of charge

With our free basal metabolic rate calculator, you can quickly find out how many calories your body needs every day. This value helps you to adjust your diet plan, regardless of whether you want to lose, gain or maintain your weight. Simply enter your age, weight, height and gender and get started!

Calculate your basal metabolic rate free of charge & online

The basal metabolic rate is an important basis for your weight loss success. Combine it with the calorie requirement calculator to understand how much additional energy you consume through exercise. This allows you to make your plan even more precise.

What is the basal metabolic rate?

The basal metabolic rate is the amount of energy your body needs to maintain vital functions such as breathing, heartbeat and digestion at rest. It shows how many calories your body burns, even if you just lie down all day.

How is the basal metabolic rate calculated?

This is how the calculation works (Harris-Benedict formula):

For women:

• 10 × your weight in kilograms
• • 6.25 × your size in centimeters
• – 5 × your age in years
• – 161

For men:

• 10 × your weight in kilograms
• • 6.25 × your size in centimeters
• – 5 × your age in years
• • 5

Step-by-step explanation:

1. Write down your weight in kilograms.
2. Measure your height in centimeters.
3. Determine your age in years.
4. Apply the formula for your gender.

Example of the basal metabolic rate calculation:

For a man:

• Weight: 70 kg
• Height: 175 cm
• Age: 30 years

This is what the calculation looks like:

1. 10 × weight: 10 × 70 = 700
2. 6.25 × size: 6.25 × 175 = 1,093.75
3. 5 × age: 5 × 30 = 150
4. Apply the formula: 700 + 1,093.75 – 150 + 5 = 1,648.75 kcal

The basal metabolic rate is around 1,649 kcal per day.

For a woman:

• Weight: 60 kg
• Size: 165 cm
• Age: 25 years

This is what the calculation looks like:

1. 10 × weight: 10 × 60 = 600
2. 6.25 × size: 6.25 × 165 = 1,031.25
3. 5 × age: 5 × 25 = 125
4. Apply the formula: 600 + 1,031.25 – 125 – 161 = 1,345.25 kcal

The basal metabolic rate is around 1,345 kcal per day.

Basal metabolic rate and energy requirements

Remember: your basal metabolic rate is only part of your total calorie requirement. When you exercise, do sport or work, your energy consumption increases. Together with the activity, this results in your total metabolic rate. However, the basal metabolic rate provides a good basis for understanding your daily calorie requirements.

Food calorie table – Tip!

Which foods contain how many calories per 100 grams? Our calorie table helps you to keep track. Whether you’re planning your next snack or want to know how many calories your favorite dish contains – the table provides you with the information you need.

• Food calorie table

With our simple search function, you can find all the calorie values for your next meal quickly and free of charge. A must-have for your weight loss success!

You want to lose weight?

My tip: There is only one rule for losing weight properly: you need to know your calorie requirements. If you eat fewer calories than you need, you will lose weight. If you also move, are active and perhaps even do sport, you will burn even more calories! Calculate everything important for your weight loss success here, free of charge and online. Use our tools to analyze your food, calorie requirements, BMI and more. Losing weight is that easy – with the right tools.

• Slimming tips
• Weight loss calculator

Now is the right time to tackle your goals. Use our tips to motivate you and calculate everything you need directly online – from calories to BMI. Your success starts with one small step!

A lifetime of dieting – and now Wegovy?

Tikwa describes himself as “someone who has had to lose weight all his life” – everything from fasting cures to TV shows like “The Biggest Loser“. His hope: Wegovy. Despite his sound nutritional knowledge, he was not successful in the long term. He opted for the GLP-1 drug before considering an operation such as a stomach reduction.

What is Wegovy actually?

Wegovy contains the active ingredient semaglutide and belongs to the class of GLP-1 receptor agonists. It sends satiety signals to the brain and slows down gastric emptying – with the aim of reducing appetite and calorie intake. Unlike Ozempic, Wegovy is explicitly approved for people with obesity, even without diabetes.

How does the intake feel?

• Strong effect at the beginning: little hunger, hardly any urge to eat.
• Psychological relief when shopping and in everyday life.
• No more cravings for typical triggers such as snacks or buffets.

You can also go directly to Tikwa x YouTube here!

The side effects: No small matter

As convincing as the start was, the side effects were not long in coming. Tikwa openly reports severe nausea, long-lasting heartburn and depressive moods. Particularly distressing: slow digestion and a constant, queasy feeling in her stomach.

“I was on the verge of dropping out several times. This constant discomfort – it’s not without its problems.” – Tikwa

How much weight has he actually lost?

In total, Tikwa lost around 8 kilograms in four months. A respectable figure – but not what many would expect from a “miracle injection”. He emphasizes: “Wegovy is not a self-runner. You still have to actively do something.”

What does it all cost?

• 0.25 mg to 1.7 mg: between 170 and 240 euros per syringe
• Total costs to date: just under 1,000 euros
• No assumption of costs by the health insurance company

Wegovy changes your relationship with food – but not your life by itself

Tikwa sees taking Wegovy as the “last test before the operation”. The injection drastically reduces appetite, making it easier to adopt new eating habits. However, without active participation – e.g. sport, structure, discipline – the effect remains limited. Side effects and price are not a minor matter.

Anyone considering testing Wegovy should be aware of this: The injection changes the body – but the mental work remains. You can find the video above – and Tikwa’s honest assessment is worth its weight in gold if you’re faced with the decision yourself.

Calculate BMI free of charge

You can calculate your body mass index quickly and easily with our free BMI calculator. Simply enter your weight and height and you will find out what range you are in. Ideal for tracking your progress in losing or gaining weight.

Calculate your BMI free of charge & online

However, the BMI is only a rough guide and does not take into account muscle mass or fat distribution. Therefore, use it as a guide, but combine it with other measurements such as your waist circumference or your calorie requirement.

What is the BMI?

The BMI (body mass index) shows whether your weight matches your height. It is used to assess whether you are underweight, normal weight, overweight or obese (very overweight).

How is the BMI calculated?

This is how the calculation works:

• Take your weight in kilograms
• Multiply your height in meters by itself (height × height)
• Divide your weight by this value

Step-by-step explanation:

1. Weigh yourself and record your weight in kilograms.
2. Measure your height in meters and multiply it by itself.
3. Divide your weight by the result of the multiplication.

Example of BMI calculation:

• Weight: 70 kg
• Size: 1.75 m

This is what the calculation looks like:

1. Square the size: 1.75 × 1.75 = 3.0625
2. Divide weight: 70 ÷ 3.0625 = 22.86

The BMI is 22.86, which is within the normal weight range.

BMI values at a glance

Classification of values

• Under 18.5: Underweight
• 18.5 to 24.9: normal weight
• 25 to 29.9: Overweight
• 30 and over: Obesity

Oh yes, remember: BMI is a simple guideline, but does not take everything into account – such as muscle mass or fat distribution in the body.

Food calorie table – Tip!

Which foods contain how many calories per 100 grams? Our calorie table helps you to keep track. Whether you’re planning your next snack or want to know how many calories your favorite dish contains – the table provides you with the information you need.

• Food calorie table

With our simple search function, you can find all the calorie values for your next meal quickly and free of charge. A must-have for your weight loss success!

You want to lose weight?

My tip: There is only one rule for losing weight properly: you need to know your calorie requirements. If you eat fewer calories than you need, you will lose weight. If you also move, are active and perhaps even do sport, you will burn even more calories! Calculate everything important for your weight loss success here, free of charge and online. Use our tools to analyze your food, calorie requirements, BMI and more. Losing weight is that easy – with the right tools.

• Slimming tips
• Weight loss calculator

Now is the right time to tackle your goals. Use our tips to motivate you and calculate everything you need directly online – from calories to BMI. Your success starts with one small step!

Calculate basal metabolic rate free of charge

With our basal metabolic rate calculator, you can quickly and easily find out how many calories your body needs to function optimally. Enter your data and receive a precise calculation immediately – perfect for adjusting your diet accordingly.

KCAL for the most popular 800+ foods

You can also view the exact calorie values of over 800 foods in our food calorie table. Use this information to eat more consciously and avoid calorie traps.

What is the calorie requirement?

The calorie requirement is the energy your body needs every day – for breathing, digesting, thinking and moving. It is made up of basal metabolic rate (energy at rest) and energy expenditure (movement).

This is how you calculate your calorie requirement:

1. Calculate your basal metabolic rate: The energy your body uses without exercise.
2. Multiply by activity factor:
   • 1.2: hardly any movement
   • 1.55: moderate sport (3-5 times/week)
   • 1.9: very active (e.g. competitive sport).

Example:

• Basal metabolic rate: 1,650 kcal
• Activity factor: 1.55 (moderate activity)
• 1,650 × 1.55 = 2,558 kcal
  Your calorie requirement is 2,558 kcal per day.

You can use it to maintain your weight, lose weight or gain weight. Learn more here:

• Calorie requirement

You want to lose weight?

My tip: Set yourself clear goals and plan your meals in advance. If you eat fewer calories than your body needs, you will lose weight. Support this process with regular exercise and the right knowledge, for example about your calorie requirements or basal metabolic rate. Our tools will help you!

• Slimming tips

Meal prep: preparation instead of spontaneous cravings

For long-term success, it is important to develop a routine. Fitness expert René also recommends preparing your meals in advance to help you cope with stressful days. Meal prep helps you to avoid spontaneous cravings and stay in control of your diet.

• Best Meal Prep Ideas

Plan your meals for the week, shop carefully and prepare snacks and main courses. This will save you time and help you make healthier choices. Read more ideas here to take your nutrition to the next level!

Tip 1: Take Ozempic on Friday

Let’s start with tip 1, short and sweet! If you take Ozempic on Friday, you can cure possible side effects such as nausea over the weekend. This is particularly helpful if you have the weekend off.

Watch the video if you want to hear all 10 tips

Tip 2: Eat light

On the day of the injection and for one to two days afterwards, you should eat smaller portions. Ozempic can slow down digestion, and lighter meals prevent your stomach from being overwhelmed.

Tip 3: Always have snacks with you

Always carry small snacks with you to relieve nausea or avoid longer periods of hunger. This can help to minimize symptoms and make you feel better.

Video: 10 tips you need to know!

Tip 4: Drink plenty of water

Always stay well hydrated. Drinking plenty of water not only helps to combat discomfort, but also supports your general health during treatment.

Order Ozempic online

Immediately available for patients: Now on doktorfy by FIV Magazine:

• Order Ozempic online

Tip 5: Find a movement that you enjoy

Regular exercise that you enjoy, such as training for a goal, can boost your health and support the positive effects of Ozempic.

Tip 6: Integrate short movement phases

Small movements such as walking after meals or doing household chores can help stabilize blood sugar levels and support your body.

Tip 7: Make the food exciting

Try out new, healthy recipes to make eating fun. High-quality meals ensure that your body is optimally nourished, even if you eat less.

Tip 8: Find your community

Talk to others who use Ozempic or have similar health goals. Whether online or offline, support from like-minded people can motivate and help.

Tip 9: Keep an eye on your “why”

Remember why you are using Ozempic. Think about your health goals and what problems you want to prevent or improve.

Tip 10: Stay in contact with your doctor

Keep your doctor informed. Discuss side effects and have the dosage adjusted if necessary. This will allow you to optimize your treatment and solve potential problems at an early stage.

Ozempic offers effective support for health challenges, but your success depends on conscious use. Pay attention to your body, integrate small changes into your everyday life and always stay in contact with your doctor. With patience and the right strategies, you can make the therapy positive and reap the benefits in the long term.

Ozempic application & dosage

The Ozempic click table offers you an easy way to precisely adjust the dosage of your Ozempic pen. Each click on the dosing button corresponds to a certain amount of medication, so you can set exactly the right dose.

• Ozempic application & dosage

Fitness, fun and vacations with Lena’s Health Lab

With a degree in biology and health management, Lena shows a variety of home workouts every week on her YouTube channel Lena’s Health Lab, including Pilates and barre exercises. What makes her special is that Lena does her workouts in the most beautiful workout locations and not only helps us get a good workout, but also takes us on a mini vacation. Sounds exciting, doesn’t it? Her aim is to convey to her viewers that sport should not only be effective, but also fun. We had the chance to have a quick chat with her.

• Lena’s Health Lab YouTube
• Lena’s Health Lab Instagram

Valuable tips for the fitness journey

FIV: Hi Lena, on your YouTube channel you bring the most beautiful workout locations to your viewers’ living rooms and guide them through a variety of fitness workouts. You’ve been doing this for a few years now and are therefore an expert, do you have 3 tips you can give to someone just starting out on their fitness journey?

Lena: 1. don’t take on too much at once. Exercise for 10 minutes a day and see if you want to keep going after that. If not, that’s okay for now. Step by step!

2. find something that you really enjoy. If you have to force yourself to exercise every day, you won’t be happy.

3. celebrate the small successes! Have you managed your first push-up? Congratulations. Be proud of yourself. This is just the beginning of your fitness journey!

FIV: That’s valuable advice that we can take to heart! Tell me, do you also have a secret to success?

A sense of achievement and overcoming boundaries

FIV: Have you ever had a moment when you can look back and say it was a real sense of achievement?

Lena: When I performed the “Rocking Balance” exercise accurately for the first time, even though I was convinced that I would never be able to do it, it felt like a triumphant moment that showed me that I could overcome my own limitations and overcome challenges that initially seemed unattainable.

FIV: Overcoming your limits is certainly a challenge, but all the better when it works out. Before you take on such challenges, do you have any kind of routine or something you do before you start?

Lena: I tidy up my living room. I need it to be tidy so that I’m not distracted during Pilates. Once everything is in the right place, I lay down my mat and take off my socks. Then I can get started.

Cheat days, recovery phase and Fleetwood Mac

Lena: As long as I can make sure that the majority of my diet consists of healthy and balanced foods and about 80 percent of my meals meet this guideline, I enjoy my favorite foods to the fullest.

FIV: I’m sure many people are now relieved that they don’t have to give up their cheat meal. Besides, the OFF time from training, i.e. recovery, is also an important aspect, isn’t it?

FIV: We just have one last question for you: What’s your favorite music to listen to in order to get a good workout?

Lena: Fleetwood Mac simply always works.

FIV: Cool, we definitely agree. We don’t want to keep you any longer and wish you continued success on your fitness journey.

Now in FIV Issue #32!

You can also discover the whole interview as well as inspiring fitness stories, travel tips and fashion in the complete magazine!

• Read now: FIV Magazine #32

Find out more about Lena here:

• Lena’s Health Lab Instagram
• Lena’s Health Lab YouTube

Equip yourself perfectly for your next sports session. We’ve put together a list of sports brands that will keep you fit and stylish at the same time:

• Sports brands: Women x Men – Fashion from Asics, Under Amour & The North Face

Weight loss & healthy eating with Cycling Sophie

Cycling Sophie is, as the name suggests, an expert when it comes to indoor cycling, and she inspires her viewers with new workouts every week on her YouTube channel. In an interview, the fitness guru gave us an insight into her fitness journey – among other things, she tells us about her weight loss of over 30 kg and tells us what she likes to snack on before a workout. Sophie knows that sport alone doesn’t help you achieve your dream weight, but that there’s more to it than that.

• Cycling Sophie YouTube
• Cycling Sophie Instagram

No motivation? No reason for compulsion

FIV: Hi Sophie, you regularly provide us with great workouts on your channel, how do you actually do it on days when you don’t feel like it?

Sophie: If I really don’t feel like exercising at all, I first ask myself whether it’s my head or whether there’s a physical reason. If it’s my head, then I remember the feeling after training, in the shower, and that feeling pushes me for the first 10 minutes and then my endorphins take over and off I go.

However, if there is a physical reason (too little or poor sleep, digestive problems or my period), then I have learned to listen to my body. Instead of forcing myself to do something during training, I take my headphones and go for a long walk, whatever the weather. My health has become extremely important to me. Especially because of my road accident at the beginning of 2018.

Pamela Reif’s snacks: the perfect pre-workout bar

FIV: Do you treat yourself to a small snack before training, if so, what do you eat?

Sophie: Actually the Chunky White Chocolate Oatbar from Pamela and if it’s a short work-out then it’s either a handful of blueberries with almonds or the Crunchy Protein Bar from Pamela.

Exercise alone does not lead to weight loss

FIV: Is there a fitness myth that you would like to debunk?

Sophie: Oh yes, definitely. And that is that sport per se leads to weight loss. I speak from my own experience, having lost almost 30 kilos in my youth. The most important thing that athletes with a specific goal need to consider is that only an adapted diet (and yes, I know this is a huge area and super individual) leads to a loss of fat mass, for example. Muscle mass can also only be built up with an adapted diet. In any case, I recommend professional support if you find it too much for yourself and can no longer see the wood for the trees.

Well-being is more important than weight!

FIV: Fitness 101-Could you summarize 3 valuable tips for our readers to help them reach their goals?

Sophie: The journey is the reward.

Banish your scales. Weight is not as important as your body image and that is not reflected in any number.

Do not expect results overnight.

FIV: After so much experience, you must already have some impressive results. What has been your biggest fitness success so far?

My fitness and my performance have nothing to do with my appearance

Sophie: My first thought was immediately my weight loss in my youth or my cycling races as a member of the German national youth team. But when I think about it again, it’s probably more of an emotional ‘fitness success’. And it’s this: I’ve learned and accepted that my fitness and performance have nothing to do with my appearance. I am super capable and fit, EVEN if my skin isn’t the tightest due to weight loss. It’s been a long road, but self-acceptance is the most emotionally valuable thing I’ve achieved in the last few years.

FIV: You’ve made an essential statement! One last question: What is your favorite exercise in the gym?

Sophie: That’s easy – the leg press – without it I probably wouldn’t be able to master my hills and sprints on the bike as well.

FIV: Thank you Sophie for your insight. We don’t want to keep you any longer and wish you continued success!

Click here for Sophie’s work-outs:

• Cycling Sophie Instagram
• Cycling Sophie YouTube

You might also be interested in…

More home workouts to copy

• Workouts for at home