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Nutrition and Lifestyle
Can I work out when I'm sick?
The LK Fitness team doctor recommends resting your body when you’re sick so you can recover faster. Exercising places extra stress on your system and can make your symptoms worse.
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Never exercise with a fever — your body needs all its energy to fight the infection.
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Stay hydrated — drink plenty of water.
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Eat nourishing foods — support your immune system with simple, healthy meals.
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Rest properly — sleep and downtime help your body heal.
If your symptoms feel more serious, always check with your doctor.
When you’re feeling better, you can ease back into your workouts and then build up to your normal intensity again.
How often should I exercise?
To see noticeable results, we recommend a minimum of 4 workouts per week. For weight maintenance, 3 sessions are enough.
Our workouts are short but highly effective. When your current level starts feeling easy, challenge yourself with the next level to keep progressing.
Remember to rest at least one day per week — recovery is essential for muscle repair, strength, and overall performance.
And don’t forget: nutrition plays a massive role. Eating well contributes to about 80% of your results, so pair your workouts with healthy, balanced meals for the best outcome.
How soon can I start training after giving birth?
Please ensure you have your doctor’s clearance, prior to beginning any exercise program.
Typically, you can start to exercise around 6-8 weeks after giving birth. However, if you had an easier birth, you may be able to begin sooner.
Exercising will help you get your pre-baby body back, and help you boost your self-esteem to avoid post-partum depression so that you are physically and psychologically fit to care for your baby.
A few tips to ensure you safely start to exercise:
1. Start slowly. Don’t over-exert yourself. If you push too hard, you can slow down your healing process.
2. Warm-up and cool down.
3. Drink plenty of water before, during and after.
4. Strengthen your pelvic floor with Kegel exercises. Avoid intra-ab exercises (crunches, etc.) until you’re healed.
5. ***Diastasis Recti (separation of the ab muscles).*** If the gap is severe (a midline of more than 2 to 2.5 finger-widths, or 2 centimetres) you may need to work with a physical therapist to repair it. Avoid intra-ab exercises and torso twisting. Replace with planks on forearms instead.
6. Your body may still have the hormone Relaxin for up to 6 months. Please do not lunge or squat below 90°.
IMPORTANT:
Pay attention to quality form over speed and quantity.
Listen to your body.
Watch for bleeding as it means your body needs more time to continue the healing process.
Which meal plan will be suitable for me?
Great news — there’s no one‑size‑fits‑all approach. The best meal plan is the one that fits your lifestyle and your personal preference.
We offer three excellent options to choose from.
Click below to see what each meal plan entails:
Our Kickstart Program includes two highly effective plans: Keto/Banting and Low GI.
We also offer the world’s most researched and recommended long‑term eating style — the Mediterranean Meal Plan — available in two different e‑books.
Each plan is designed to help you eat healthier in a way that feels natural and sustainable. Take a moment to explore each option and choose the one that suits your goals and lifestyle best.
All three plans are available in our e‑books for easy download.
What portion sizes are suitable for men?
At LK Fitness, our meal plans were crafted with women aiming to lose weight in mind. Nonetheless, with simple adjustments to portion sizes, these plans are equally well-suited for men. Follow the recommendations below:
KETO/BANTING GUIDELINES
1. Protein: Increase the protein portion by 1.5 for all meals.
2. Vegetables and salads: Increase the portion size by 1.5 for all meals.
LOW GI GUIDELINES
1. Protein: Increase the protein portion by 1.5 for suppers.
2. Carbs: Increase the carbohydrate portion by 2 for breakfasts and suppers.
THE MEDITERRANEAN DIET GUIDELINES
1. Protein: Increase the protein portion by 1.5 for suppers.
2. Carbs: Increase the carbohydrate portion by 2 for breakfasts and suppers.
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