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Our concept = Muscle training, fat loss, figure toning and health

My name is Marco Hill and I’m the owner of the Lean4Health fitness centre. I opened my first fitness centre in Germany in the year 2000 and my team and I have been active in Kirchberg, Luxembourg, since 2007.

I believe that 100% of my co-workers, my friends and the majority of my clients can confirm that I am an extreme idealist when it comes to exercise and nutrition.

Despite regular sport and dieting, in my early twenties I weighed 108 kg at my heaviest with an approximate body fat percentage of more than 25%. Today I fluctuate between 4% and 7% body fat. In order to achieve these levels I had to learn a lot about physical exercise and nutrition. Beforehand I also thought that one hour on the cross-trainer and a little abdominal training would be very effective. Today I know that this does very little!

As a rule our clients are not competitive athletes. Most want to invest an hour twice a week in their training in order to improve their body. However, if one takes such a casual approach to one’s fitness, these two hours of exercise have only little or at best average quality. This in turn means that these two hours of exercise have very little (or possibly no) effect.

We draw up exercise programmes for our clients that mean the client exercises for an hour two times each week with an elevated level of quality that gradually leads to results that can not only be measured but also seen.

We assign each of our clients a dedicated personal trainer who draws up regular exercise programmes and gives tips on nutrition. Furthermore, our trainers provide our clients with motivation and support when exercising.

Muscle training

In society as a whole the percentage of body fat has increased significantly over the last 50 years and muscle mass has simultaneously declined. 
Good musculature has the following advantages:

  1. Muscles are firm and therefore tighten the figure.
  2. Muscles are much smaller than fat. This means that 5 kg of fat adds up to many more cm on the body than 5 kg of muscle. Furthermore, fat is soft under the skin.
  3. Muscles relieve and strengthen the joints.
  4. Muscles help us to stay thin because muscles also burn calories when we are at rest. A person with good musculature will in fact usually burn more calories on a day with little movement than a person with poor musculature on a day with a lot of movement.

With muscle training it is very important that, despite the exertion, the movements are made in a way that relieves the joints. Furthermore, it is important to work more on your weaknesses.

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If you want to bring your body back into shape by build muscle, reduce body fat while protecting your joints for a better athletic and to feel healthier, please contact us.

Fill out the contact form, to obtain an appointment for a free consultation.

Fat reduction

Many people want to reduce the amount of fat in their bodies in order to improve their figures, and others must. Most people know that it is not essentially difficult to reduce weight in the short term. Many people go on low calorie diets for a few weeks and shed kilos.

But this method has definite disadvantages:

  1. Low calorie intake not only means loss of weight due to a loss of fat, it also means a loss of many kilos of muscle mass, which might make it a good strategy for achieving your ideal weight in the short-term; however this will not allow women to gain their bikini figure and men their beach body. They will rather achieve a good body weight with a high body fat percentage and fewer taut body areas
  2. Low calorie intake over a protracted period means that the body adapts to burning ever fewer calories. With a 1,200 calorie diet, weight loss is easy in the first few weeks, but it then becomes slower and after a while comes to a total standstill. From this point onwards it becomes very difficult.
  3. After a while the body produces more hunger hormones and fewer satiation hormones.

This means that the following two factors are necessary to lose body fat without losing muscle, to keep the metabolism active and to prevent the body developing stronger hunger pangs over time:

  1. The muscles must be trained in order to ensure that the body does not waste these if there is a calorie deficit. The only form of movement that has a very intensive impact on the body’s muscle proportion is strength/muscle training.
  2. Nutrition must supply the body with what it needs and only have a slight (and not severe) calorie deficit

Ultimately there are no wonder drinks that can provide what is promised in the advertisements. Our bodies are the product of the training and nutritional regimes that we practice.

Body toning

Figure toning = building up weak muscles.

Our body consists of bones, muscles and fat. When a body part has very little musculature and a medium (or high) degree of body fat, it cannot be taut. Muscles are taut and (in relation to weight) very small. Body fat on the other hand is soft and relatively large.

For many women a typical body part would often be the triceps, for example (not the biceps), and for men often the pectoral muscles. The back of the thigh is also often an example of low muscle mass, both in men and women. With women too an increase of muscle would help improve the figure in this area (and many body parts).

Of course there are also muscles where women can sometimes develop too much musculature. However, this is restricted to very few muscle groups. To be mentioned in particular in this regard would be the calf muscles and sometimes also the biceps. A competent trainer should recognise this and create exercise schedules in which the client does not work too much on strengths, but rather more on weaknesses.


A health-conscious lifestyle allows the reduction of risk factors and the promotion of protective factors. The key instruments for this are regular exercise, healthy nutrition and the necessary balance of professional and family commitments.

The positive benefits of regular exercise have been known for a long time, but nonetheless many people find it difficult to maintain this type of active lifestyle.

In our view this active lifestyle, with two to three workout sessions each week, is part of our “personal hygiene”. Everyone cleans their teeth as a preventative measure every day. This keeps our teeth and gums healthy. If you can manage to exercise two or three times a week, this will also benefit the remainder of your body.

And don’t think that exercise is reserved for the young. When a person reaches their twenties a slow process of degeneration begins. From the age of forty inactive people lose 1-2% of their muscle mass each year. From the age of fifty this process accelerates. Because the muscular system and the skeleton form an inseparable entity, this degeneration process also has negative effects on bone density.