CSM Game-Changer Issue with Cristiano Ronaldo 2019 BODY ISSUE - Lauren Flodquist | Page 170

CSM: If you are our health ambassador and a life-
style advocate, how would you help promote healthy
living in school or in corporate world?
MARCO: The word is prevention. I would incorpo-
rate lessons about healthy living in school and also
let students learn about what a healthy diet is. At least
they do have the theoretical knowledge then. On the
practical side I would check on their eating habits as
a teacher and if I see that they are going in a wrong
direction tell them in a friendly and helpful way what
they can improve. In the corporate world I’d incor-
porate lunch learning with a health advisor such as a
personal trainer who shows what a go is and what is a
no-go in terms of eating habits at work. Furthermore
I’d show those employees what kind of posture they
should have when working on the desk to keep up a
good spine and neck health.
CSM: A lot of your followers are curious to know
these, if there’s any food and beverage that you can-
not resist what would that be and why?
MARCO: I do have a pretty good control over my-
self though. Like I already mentioned I do implement
some cheat meals to challenge my metabolism or as
a reward after achieving a goal. What I really love
is vegan pizza. That’s because I’m Swiss-Italian and
there is nothing better than a really good pizza. I just
love it! Many people cannot say no after one cheat
meal and keep eating junk over the next 1-2 days. I
do have enough self-control to stay with one cheat
meal and not have more.
CSM: Any advice to individuals who wants to gain
weight and lean muscle? Advise to people who want
to lose weight and be sexy?
MARCO: If you want to gain weight the rule is to
over calorize. Eat more calories than you burn when
working, training and resting. Generally, it’s good to
eat 500 calories more than you burn in order to gain
weight. Try to gain in-between 500-700g per week.
That’s a good number to keep your gains lean and not
gain fat. Add those extra 500 calories with healthy
food obviously. On the other hand, you should eat
500 calories less than you need when your goal is
to lose weight and get sexy. Implement healthy and
protein rich meals for the remaining calories you’re
eating throughout the day. There are great apps like
myfitnesspal that help you calculate your calorie
needs and calorie intake. I’d advise you to use this
app in both of the scenarios.