LK Fitness hosted the Best Body Transformation (BBT) Challenge that inspired women from all walks of life to take on the challenge to lose weight, become fitter, healthier and transform their bodies in just 3 months.
The BBT challenge was about body transformation and NOT just weight loss. We were looking for changes in body shape, muscle definition, and weight/fat loss.
The top three transformations won prizes to the value of R45 000! (Scroll down to see the prizes.)
Below are a few inspirational stories from some of those who completed this challenge, highlighting their reasons, challenges, setbacks, mind-shifts, and how the LK Fitness app helped them achieve their goals.
Best Body Transformation 2023 WINNER and Runners-up!
Winner – Paula Klaassen, at the young age of 47 is happy and joyful that she achieved her goal! She not only won R31 000 worth of prizes, but also inspired and motivated like-minded woman during the process with her positive attitude.
Paula’s story
“I achieved my Linda Kriel BBT Challenge Goal, not only on the scale, but also the denim skirt that has been lying in my closet for a long time, fits like a glove. My experience of this challenge was one that I’ll never be able to compare to other challenges, and I have been on a few. The LK Fitness difference for me was: 1) It didn’t cost me an arm and a leg to achieve the transformation. And the little money it did cost me carries me through even after the challenge has stopped – thus helping to stabilise the weight. 2) Linda’s involvement throughout the challenge kept me motivated. 3) The exercise part of the challenge was my biggest inspiration to sign up. The training program is not boring for one moment, and I couldn’t wait to see what exercises were in store for the next week. 4) I am in love with LK’s Mediterranean eating plan. 5) And then finally, the Facebook Close Group was awesome. The sharing and motivation and positive comments every day encouraged me to exercise and post. I am happy…… I am jubilant and cheering with excitement.”
First runner up – Amanda van Staden, needed a challenge to keep her motivated and start working positively on her body transformation as well as her health. She won prizes to the value of R10 400 to celebrate her achievement!
Amanda’s story
“I’ve started a program quite a few times in the past and then given up after 3-4 days, so I was pretty skeptical. I think my husband was my great motivation to continue with the challenge, as he was also willing to eat and exercise with me. Also the support group on Facebook and the WhatsApp messages themselves were also of great help. Although I walk quite a bit at work, I started the LK Fitness app exercises as a beginner and very quickly realised how unfit I really am. I now do the advanced exercises in the mornings and if the weather permits, the dog goes for a jog-walk with me for about 3km in the evening. I follow the Low-GI eating program and tried intermittent fasting for the first time, which fits me like a glove. I have also cut out my alcohol intake, but I allow myself one night to indulge in a week. Thank you LK Fitness, you have an awesome app and a very friendly team.”
Second runner up – Willene Kruger, who will be turning 40 next year, has lost 15,8kg in 3 months! She won prizes to the value of R3,500. She can’t wait for another challenge!
Willene’s story
“My experience was surely a memorable one, as the challenge gave me confidence and motivation I couldn’t get anywhere else. I recognised my uniqueness and individuality. I found the LK FITNESS APP and BBT challenge to be a treasure that gave me invaluable joys on my journey and for the rest of my life! I now call it…. My new lifestyle!”
Zelda Roch
“I really enjoyed the challenge. I LOVE the app. It’s everything you need and more. The Facebook private group is very motivating. It was not only a challenge but a lifestyle change for me. Thank you very much Linda.”
Surei De Plessis
Surei said struggled to lose the last 3kg of weight after having three pregnancies. After gaining 2kg during the December holiday, she decided to try the LK Fitness app. She found the exercises on the app to be doable and manageable, with only 7 to 10 minutes required on the beginner level. Later in the challenge, she even had the courage to try the intermediate level and can now keep up for 20 to 30 minutes. She hit her goal weight, and the low GI meal plan on the app helped her. Surei now enjoys cooking and no longer worries about what to make for dinner. Her family even compliments her cooking skills. She plans to continue with the LK Fitness app as it has become a lifestyle. “Thank you Linda and team for all the effort that went into this app!”
Manasté Schmidt
Manesté was looking for motivation to start and maintain her exercise routine, and the BBT challenge was just what she needed. She loved the exercises on the LK Fitness app, and the meal plans and recipes were a big surprise. Manesté mostly followed the Keto plan, and found it helpful not having to worry about meal planning. Manesté is close to achieving her weight goal, and looks forward to the next challenge.
Liefie (Ethel May) van Wyk
Liefie (Ethel May) transformed her lifestyle through the BBT challenge. She learned discipline and stayed motivated with the help of Linda Kriel and the other participants. She never skipped a day of exercise during the challenge, and is proud of her transformation, even though it was not easy every day. Liefie plans to continue using the app and has stayed committed even while on holiday. She feels amazing after working out and believes that if you can dream it, you can do it!
Prizes from LK fitness include: a 5L Proscenic Air Fryer worth R4000, LK Fitness athleisure, additional subscriptions to the app, and a zoom consultation of 45 minutes.
Interval Training vs. Distance Running: Which is Better for Weight Loss?
When it comes to cardio workouts, two popular options are high intensity interval training (HIIT) and distance running. Both have their benefits and drawbacks, so it’s important to understand the differences between the two to determine which is best for you.
What is HIIT?
High Intensity Interval training involves alternating periods of high-intensity exercise with periods of rest or lower-intensity exercise. This type of training can improve cardiovascular fitness, increase calorie burn, and enhance muscular endurance and power. It is a time-efficient way to exercise and can be beneficial for weight loss and improving athletic performance.
What is Distance Running?
Distance running, on the other hand, involves covering a longer distance at a moderate intensity. This type of exercise can also improve cardiovascular fitness and increase calorie burn. It can be beneficial for building endurance and can lead to improved mental well-being.
So which is best for weight loss?
Both HIIT and distance running can be effective for weight loss, but HIIT may be more effective in burning calories and fat in a shorter amount of time. HIIT is a high-intensity workout that can burn a lot of calories in a short period of time. The intense bursts of exercise elevates your metabolism and heart rate to above your cardio zone, leading to increased calorie burn both during and after the workout. This can help create a calorie deficit, which is necessary for weight loss.
Distance running can also burn calories and contribute to weight loss, but it may take longer to achieve the same calorie burn as interval training. Additionally, distance running may not be sustainable for everyone due to the higher impact for an extended time on joints and muscles.
The LK FITNESS App has both HIIT and long cardio sessions weekly.
If you don’t have the app, this is an example of a HIIT running/walking program:
Beginner: Brisk Walk for 30 seconds, Slow Walk for 30 seconds. Repeat cycle for a total of 18 minutes.
Intermediate: Fast Paced Run for 30 seconds, Slow Walk for 30 seconds. Repeat cycle for a total of 24 minutes.
Advanced: Full Speed Run for 30 seconds, Slow Walk for 30 seconds. Repeat cycle for a total of 30 minutes.
You can do this program once or twice a week.
Final Verdict
It’s important to note that weight loss ultimately comes down to creating a calorie deficit, which can be achieved through a combination of exercise and a healthy diet. Both HIIT and distance running can be effective tools to help you achieve your weight loss goals, but it’s important to choose a form of exercise that you enjoy and can stick to consistently. Remember, it is also important to do strength training or weight training if you want to get the most out your weight loss efforts. To get a wholistic workout plan that includes HIIT, distance running (long cardio) and strength training, download the LK Fitness App by clicking here.
Get a Workout Program and a meal plan
If you’re looking for a balanced workout plan that includes both long cardio days and high-intensity interval training, check out the LK Fitness App. Our app offers beginner, intermediate, and advanced level workout plans that are tailored to your fitness goals and preferences. We also offer weekly meal plans with three meal plans to choose from, so you can stay on track with your nutrition goals. Download the LK Fitness Apptoday and start your fitness journey with us.
Apple Cider Vinegar – Does it help for weight loss?
What is Apple Cider Vinegar?
Apple Cider Vinegar (ACV) is a drink made of apples and yeast that is then fermented. For centuries people have been drinking Apple Cider Vinegar, believing that the drink has health benefiting properties. Are these beliefs about Apple Cider Vinegar true? If so, what are the benefits exactly? This article will lay out exactly how ACV affects your health.
Health Benefits
Blood sugar control: Several studies have suggested that ACV may help improve insulin sensitivity and lower blood sugar levels, making it potentially beneficial for people with diabetes or prediabetes.
Skin health: ACV contains acetic acid, which has been shown to have antimicrobial properties. As a result, some people use ACV topically as a natural remedy for acne or other skin conditions.
Can It Help You Lose Weight?
Probably not. Your best bets are still diet and exercise, but one study showed that Apple Cider Vinegar can lower your appetite a little bit, which could help your overall plan.
This is what the research tells us
ACV can help to increase feelings of fullness.
One study published in the Journal of Functional Foods found that consuming apple cider vinegar with a high-carb meal led to a 55% lower blood sugar response after the meal, which for some people can help to reduce cravings and overeating. However, blood sugar that is too low is also a bad thing, so keep that in mind.
However, it’s important to note that the weight loss effects of ACV are relatively modest and may vary from person to person. It is not a magic solution for weight loss and should be used in conjunction with a healthy diet and exercise program.
To get the LK Fitness App and the full meal plans, click here.
What It Does Not Help With
Cancer: Despite some claims that ACV can help prevent or treat cancer, there is no scientific evidence to support this. In fact, some studies have found that high doses of ACV may be harmful and potentially increase the risk of eosophageal cancer.
Detoxification: There is no scientific evidence to support the notion that ACV can help “detox” the body or remove toxins.
Heart health: While some studies have found that ACV can improve certain markers of heart health, such as cholesterol levels, there is no evidence that it can reduce the risk of heart disease or stroke.
Allergies: There is no evidence to suggest that ACV can alleviate the symptoms of allergies or asthma.
Possible Risks of ACV
While ACV is generally considered safe when consumed in small amounts, there are some potential risks to be aware of. Consuming large amounts of ACV or using it in undiluted form can lead to side effects such as:
Tooth enamel erosion.
Digestive issues such as nausea, vomiting, or diarrhoea.
Low potassium levels, which can be dangerous for people taking certain medications or with certain health conditions.
Skin irritation or burns when used topically.
Should I Drink It or Rinse My Mouth With It?
Neither. Drinking Apple Cider Vinegar by itself can erode your tooth enamel. Try using it as a dressing on a salad instead. If you’re going to drink some as a part of your diet, dissolve it in liquid and only take 1 to 2 tablespoons a day.
Final Verdict
Adding it to your diet could be helpful, but don’t get your expectations too high. Taking too much will give you acid reflux or hurt your kidneys. It is clear that even though it may not make a life-changing difference, there are indeed some health benefits to drinking Apple Cider Vinegar. As with any food or drink, it is important to take it in moderation, otherwise the possible detriments related to drinking it are more likely to arise.
QUESTION: “My thighs and butt is my biggest problem area. Would it help if I did a hundred squats every day?”
ANSWER: Squatting is a great exercise to make your thighs (hamstrings and quads) firmer. If you do one hundred squats a day, your muscles will get firmer.
Does “Spot Reducing” Work?
It is NOT possible to “spot reduce” and lose fat in one area by targeting one body part only. This means that doing a hundred squats a day will not make your thighs and butt SMALLER, it will only make it FIRMER.
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If you train with heavy weights, then your thighs and butt could even get bigger in size. Many women these days desire a bigger bum and train with heavier weights in order to get it. Just take note that if you do this, your thighs will also get bigger. If you don’t want your legs to get bigger but only want to get them firmer, then it’s best to use LIGHT weights or no weights for squatting and to do more repetitions. If your weights are so heavy that you can’t complete 15 repetitions without resting, then you’ll be building bigger muscles.
Squatting with Light Weights or No Weights
By opting for lighter weights or no weights and more repetitions, you’ll build lean tissue and increase your metabolic rate which will cause you to burn more calories during the day. It will also then help with overall fat-loss throughout the body.
Final Verdict
Although squats will not make your thighs and butt thinner, it is a very effective exercise to firm up your legs, build lean tissue, increase your metabolic rate, and strengthen your legs to enable you to do activities such as hiking and climbing stairs with more ease.
For the full exercise and meal plans, get the LK Fitness App by clicking here.
Please note: If you can’t see the images in the page, please click here, to read the article in your browser: Does The Blood Type Diet Work?
– by Anel Kirsten (Dietician for LK Fitness App)
The Blood Type Diet has been popular for almost two decades now. Proponents of this diet suggest that your blood type determines which foods are best for your health. Many people used to swear by this diet, but what are the details of the blood type diet, and is it based on any solid evidence? While Paul D’Adamo, a naturopathic physician, claimed the diet recommendations are based on rigorous clinical evidence, independent reviews conclude that evidence is effectively non-existent.
Still curious about what the diet entails? Let’s have a look and here is what you need to know.
What is The Blood Type Diet?
The blood type diet, also known as the blood group diet, was developed by D’Adamo, and first published in his 1996 book, “Eat Right For Your Type.” His book, was incredibly successful. It was a New York Times bestseller, sold millions of copies. In this book, he claims that the optimal diet for any one individual depends on the person’s ABO blood type. He claims that each blood type represents genetic traits of our ancestors, including which diet they evolved to thrive on.
This is how each blood type is supposed to eat:
Type A: Called the agrarian, or cultivator. People who are type A should eat a diet rich in plants, and completely free of “toxic” red meat. This closely resembles a vegetarian diet.
Type B: Called the nomad. These people can eat plants and most meats (except chicken and pork), and can also eat some dairy. However, they should avoid wheat, corn, lentils, tomatoes and a few other foods.
Type AB: Called the enigma. Described as a mix between types A and B. Foods to eat include seafood, tofu, dairy, beans and grains. They should avoid kidney beans, corn, beef and chicken.
Type O: Called the hunter. This is a high-protein diet based largely on meat, fish, poultry, certain fruits and vegetables, but limited in grains, legumes and dairy. It closely resembles the paleo diet.
To read about how to transform your body in 8 weeks, click here.
Is There Any Scientific Evidence Behind The Blood Type Diet?
Research on ABO blood types has advanced rapidly in the past few years. There is now strong evidence that people with certain blood types can have a higher or lower risk of some diseases. However, there are no studies showing this to have anything to do with diet. Not a single well designed study has been conducted to either confirm or refute the benefits of the blood type diet.
Scroll down to find out more
To download the LK Fitness App and get your meal plans, click here.
Should You Choose a Diet Based On Your Blood Type?
Dieticians and nutrition researchers agree there’s virtually no evidence to support the notion that your blood type should determine what you eat. There is little research supporting the idea that eating for a specific blood type affects health. According to experts there is no consistency or logical reasoning behind this diet because it makes broad generalisations about billions of people and how they should eat. Nutritional guidelines in the blood type diet can be restrictive and are not necessarily cost-effective, since it may require specialty and organic products. Furthermore, the blood type diet does not take into account individual health issues and simply offers suggestions based on blood type. The diet can lead to nutrient deficiencies and even encourage harmful eating behaviours.
I am of the opinion that any of these dietary patterns would be an improvement for most people, no matter what their blood type is. All 4 diets (or “ways of eating”) are mostly based on real, healthy foods, and a huge step up from the standard Western diet of processed junk food. So, even if you go on one of these diets and your health improves, it doesn’t necessarily mean that it had anything to do with your blood type. Maybe the reason for the health benefits is simply that you’re eating healthier food than before.
I do not doubt that many people have experienced positive results by following the diet. However, this does NOT mean that this was in any way related to their blood type. Different diets work for different people.
Regardless of your blood type, people should aim to eat more high-fiber, nutrient-rich, plant-based foods. Instead of following the blood type diet, it is better to consume a wide variety of nutrient-dense foods and make healthy choices that are sustainable and realistic.
