reach your body goals

Aviation meets Diet: How to reach your body goals without refraining from eating pizza

Dear Aviator,

I did a fasting period of one week. In this time I lost about 6 kgs. I looked really skinny at the end. Six weeks later I gained over 7 kgs and I look stronger and more muscular than ever. You were extremely surprised about my fast transition and you were wondering how did I do it. Exercising is one key to be successful but there is another important aspect you have to consider: the diet. PATFIT is an expert on this topic. In an interview, I am revealing his secrets. How to reach your body goals without refraining from eating pizza.

how to reach your body goals

Patrik introduce yourself!

My name is Patrik and I’m 27 years old. Originally, I’m from beautiful Slovakia near the Hungarian border and I live in Germany since I am 5 years old. In 2015 I decided to start my own business and began working as a personal trainer. I quickly realized that I can reach a lot more people online. That’s why I decided to devote myself entirely to the online area in 2017. Since 2019 we have been helping entrepreneurs, self-employed people & executives successfully losing weight in their everyday life, despite consuming alcohol, pizza, pasta, chocolate and so on.

how to reach your body goals

How did we get to know each other?

Patrick and I met through social media. I guess Patrick had around 250k back then. He was looking for an online coach with whom he could achieve his physical goals. We met in real life, shared opinions on how we could collaborate. Next to the business part, a friendship developed as well.

What exactly distinguishes you from other online coaches in the D-A-CH area?

My concepts are only suitable for entrepreneurs, self-employed, and employees in management positions. My company helps entrepreneurs lose weight and build long-term diet concepts that are appropriate for everyday life. Above all, we make sure that people don’t have to look after specific meal times. Nobody has to give up food or even end up hungry at the end of the day. We especially make sure that our concepts are fun and easy to integrate into everyday life.

What is the video with you and pilotpatrick about?

It’s about staying fit and healthy during the Corona crisis. We all know that sport is an important role. Since most of you have to deal with closet gyms. We want to motivate you and give suggestions so that you can get fit during the crisis and stay healthy. Additionally, it will strengthen your immune system.  Watch the video here

What kind of diet do you recommend? How to reach your body goals?

I’m a big fan of carbohydrates. Bread, rice, potatoes, and pasta should never be missing in a diet. You should eat very balanced. Fruits and vegetables every day. Blend an apple, a banana with berries and add milk you have a superheated shake that is easily prepared. A mixed salad with a good dressing has never harmed anyone in the evening. Last but not least, don’t forget the protein! Fresh chicken, beef, and fish. (Organic please) For vegetarians, I recommend tofu, low-fat cheese, a high-quality whey protein, and veggie protein powder as a protein source.

how to reach your body goals

Why do you think most diets fail?

There are several reasons why self-employed people do not follow a diet. Almost nobody can stick to fixed times. Most diets are tied to meal times. The diet program is doomed to fail as soon as you don’t keep track of the timing. Almost nobody can eat consistently at 8 a.m., eat at 1 pm and 7 pm for 365 Days. Often unexpected events come in between and then you forget to have lunch or breakfast. The second point why diets fail is that people have to refrain from eating sweets and delicious food during the diet program. You can cope with that for usually 2 weeks butter you feel like having a piece of chocolate or a pizza.

The diet program

I created a diet program that is systematically integrated into your everyday life and I show people a strategy to get your desired weight with alcohol, chocolate, pizza, and co. The third point is that most people believe is that you have to refrain from drinking alcohol to lose weight. Most diets have a strict alcohol ban which I cannot understand. At the end of the day alcohol are calories thus energy. So if you cut calories in the form of carbohydrates then you may incorporate alcohol in your diet plan. Wine, beer or even a cocktail is no problem but as always the quantity is crucial.

If the concept of PATFIT sounds interesting to you, please apply for a free initial interview with the, He will be more than happy to check if he is able to help you reach your goals.

Website: www.Patrikwaldmann.de

Instagram: Patrik.patfit

Facebook: patfitwaldmann

My current diet

After I returned back from Cape Town in March, quarantine measures were in force. A great moment to fast and to heal my body with the detoxification which is linked to it. Check out my blog “Try This Out During Quarantine” for more details about my fasting period. I lost a lot of weight. About 6 kgs in total and I looked really skinny. After breaking the fasting I started following a different diet as before since I was stagnating the past three years. I was not able to gain more weight and more muscles. My goal was to change this but this meant I needed to alter my diet since I was doing already wright lifting.

Diet is not the right term, I would rather call it an eating habit or routine. Only a few weeks later you could observe major progress in building muscles. Seven weeks after fasting I gained over 8 kgs again respectively about 3,5 kgs of muscles. You were really surprised about my progress and being honest, me too.

How did I do that?

I am not following the metabolic diet which means I mean eating a lot of protein the before. Every day the intake of protein is high. With my body weight I would need to eat over 400g of protein a day. This is almost impossible. Currently I eat about 200g – 250g of protein. On workout days it is moderate carbohydrates (in the morning/before and post-workout) and low fat. On days without a workout it is the opposite. Low carbohydrates and moderate fats. This diet evens forgive way I can even have a pizza.

how to reach your body goals
how to reach your body goals

Positive mind. Positive life. Happy landings.

I hope the blog post “How to reach your body goals” will inspire you and lets you rethink your habits as well. Feel free to contact PATFIT if you need help with your diet plan.

Please do not forget to like the post and leave me a comment below with your body goals. 

Your PilotPatrick


travel guide of rio de janeiro

Meine sonnigen Highlights - Reiseführer Rio de Janeiro

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Dear Aviator,

Is Rio safe? What are the best Instagram spots? Where to eat and sleep? What to do and see? How to protect yourself properly from the sun. Find the answers in my travel guide of Rio de Janeiro.

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Escadaria Selaron

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Sunrise in Leblon

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Not the safest city?!

On Instagram, I asked you if you have any recommendations for my vacation in Rio. I was a bit shocked when I read your story replies. Most of them were telling me to be careful and to take care of my belongings. Like many other big metropolises, Rio de Janeiro has its problems as well. The criminal rate is extremely high, but I never felt really insecure. You just have to know which places are safe (especially at night) and know how to behave. Best is not to stand out, but this was a problem with my big camera. In my opinion, people are exaggerating about criminality by spreading horrible stories and building extra high-security fences. (a local confirmed this) This is what caused me to feel uneasy, but never insecure.

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Check out my YouTube channel PilotPatrick for more videos!

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My place in Rio

I was lucky to stay at one of the hippest new hotels in Rio de Janeiro. The JANEIRO HOTEL, which is located at the beachfront of Leblon, recently opened its doors. The boutique style hotel not only offers stunning views of the ocean and beach, but I also felt like a VIP through their first class service. I stayed in an Ocean suite and I can totally recommend the extra charges over a standard room. The suite is facing directly the ocean and features a double rain shower, bathtub, a hanging chair and a lot of space to unwind. Unfortunately, there is no balcony, but this is no problem at all since the JANEIRO features a rooftop with a terrace and an infinity pool. Do not miss out on the free yoga classes once a week. You know I am picky about food and I must admit that the breakfast buffet did not offer the greatest selection, but everything was tasty.

TIP: Stayin the neighborhood of Leblon or Ipanema. Personally, I did not like the Copacabana. (too crowded, too many vendors and too dirty). Places I recommend below in my travel guide of Rio.

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Janeiro Boutique Hotel

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Staying fit on vacation

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Ocean Suite in the Janeiro Hotel

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My safe companion

No matter where I am traveling to, my safe companion SUNCARE is always with me. Like last year I have teamed up with Eucerin again to spread the awareness of the importance to protect yourself from the sun.

Why should YOU use suncare?

First of all not to get a painful sunburn. Secondly to lower the chances of getting skin cancer. Solely in Germany, 200.000 people became diagnosed with skin cancer for the first time in 2016. Additionally, the sun is the reason for many other skin damages. You should protect yourself during any #sunnymoment and it is never too late to start with it!

For your health and beauty

I never really thought about it, the UV- Light and HEV- Light does not only influence the healthiness of the skin, but also the aging process. The research of Eucerin revealed that the high-energy visible light (HEV) induce free radicals which also cause visible signs of skin aging and hyperpigmentation. About 90% of the visible skin aging is caused by UV- Light and HEV- Light.

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Beach of Leblon and Ipanema

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Eucerin Sun Protection in Rio

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Three tips for the proper protection

The right product

Find the right product for you and your skin type. Eucerin Sun Protection has a huge product variety thus meets your age, preference, and needs.

The right amount

Think of the size of a golf ball. That is the quantity you need to cover your whole body.

Think twice

Best is to apply sunscreen twice, so you don’t miss out on any unprotected spots on your skin.

Which products do I use?

Eucerin offers a wide range of sunscreen products for any age, skin type and occasion.

For the face: SUN OIL CONTROL FACE GEL-CREME

For the body: SENSITIVE PROTECT TRANSPARENT SUN SPRAY and TRANSPARENT DRY TOUCH (refreshing)

All three products have an ultra-light texture and dry really fast on the skin. A big plus is that they are not as sticky as you know it from other suncare products.

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It's all about the view

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My three favorite products

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Where to eat?

Food is great in Rio de Janeiro, but other then I expected it can be quite expensive.

Here is my list of favorite places:

SEEdS: healthy cafe in Leblon

Gurumê: delicious Sushi in Ipanema

Zucka: contemporary restaurant in Leblon

Gaia: Art & Café in Copacabana

Aprazível: Brazilian restaurant and bar with a view

 

 

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Restaurant Aprazível

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Sushi at Gurumê

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Restaurant Aprazível

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What to see?

I spend 9 days in Rio. 2,5 days I was unlucky with bad weather, but the rest of the time I had fantastic weather in May. The outside temperature was not too hot, which was ideal for sight-seeing and exploring. Keep in mind during the winter time the sun sets early (it's around 16:30) So my recommendation: start your day early!  I got up every day around 6 am to have as much as sunlight possible. I think 5-7 days are ideal to get to know the city and not to be stressed with enough time to enjoy the beaches.

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Cristo!

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Helicopter flight over Rio

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My must sees and dos / travel guide of Rio:

  • Sugarloaf: Go on top with the cable car for the sunset. Come with enough time to enough views.
  • Cristo: Visit the wonder of the world at least once. I was unlucky with the view. Don't expect too much. Come as early as possible to avoid the crowd.
  • Leblon and Ipanema beach: Sooo much better than the Copacabana beach.
  • Escadaria Selarón: check out the famous Rio de Janeiro steps but don't expect to be alone
  • The museum of tomorrow: I didn't visit the exhibition but the architecture of the building is worth to see live.
  • Helicopter flight: A must do if you want a thrilling view of the city. Book at least a flight for 30 minutes and search for a provider outside of the city (over 50% cheaper)
  • Mirante Dona Marta: Still a hidden secret. It's a viewpoint next to the Cristo. It's for free and the view breathtaking. Tell the uber or taxi driver to wait for you otherwise you won't get back to town
  • Botanical Garden: I am not a huge fan of plants, but the alley with palm trees is exceptional

I guess you miss the Copacabana on the list. To be honest I was so disappointed by this neighborhood and the beach. The area is too touristic, with too many vendors, too much dirt and too many people.

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Sugarloaf view from the middlestation

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Viewpoint from the Sugarloaf

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Botanical Garden Rio de Janeiro

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Top 5 instagramable locations

  • Mirante Dona Marta: Sit or stand on a rock at the edge of the mountain with the city behind you - best afternoon/evening
  • Leblon Beach with the two bothers mountain in the background - best early in the morning
  • Pedra do Arpoador: huge stones between Copacabana and Ipanema - best for sunset
  • Sugarloaf: many instagramable spots for example with the Sugarloaf in the background from the middle station of the cable car - best late afternoon and sunset
  • Janeiro: Infinity pool at the Janeiro hotel- best all day

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Mirante Dona Marte

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Instagramable Pedra do Arpoador

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Sunset from the Sugar Loaf

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Have you been to Rio or in Brasil? Let me know which other cities you can recommend and what was your experience. Comment below this article and don't forget to heart (like) my travel guide of Rio.

Safe travels and happy landings!

Your PilotPatrick

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