fitness Archives | LK Fitness

How to Transform Your Body in 8 Weeks

“Small changes, discipline, and consistency lead to great transformations!”
– LINDA KRIEL

Is it possible to transform your body in 8 weeks?

The answer is YES. You can get great results in 8 weeks. This does not necessarily mean that you will have reached your goal weight or dream body in 8 weeks, but you will be able to see a big difference within 8 weeks of dedication. Body transformation not only means losing weight, but it also means improving your body shape and gaining muscle definition. A person who is already on her goal weight can also transform her body, by getting a six-pack, getting nicely shaped arms or legs, or lifting a saggy booty.

How do you do it?

I’m sure you know that EXERCISE and HEALTHY EATING is the answer, but why do people find it so difficult to succeed? There’s a lot more to it.

Tracking your progress is important to keep you motivated. Make sure to read How to measure your progress and How to take great before and after photos.

PLANNING

A balanced exercise program and a healthy eating plan are the most important cornerstones of a successful body transformation. (Scroll down for more detail)

A goal without a plan is just a wish. Planning is essential for a weight-loss or body transformation journey, and can make life considerably easier. Simple things like meal preparations and buying the right groceries go a long way to support you in your journey.

Many people who exercise fail to get results, because they don’t know how to structure their workouts, or they’re not varying their workouts, or they’re simply doing the exercises wrong.

With the LK Fitness App you never have to wonder what to eat or how to exercise

PERSEVERANCE

There are people who start an exercise program and diet every Monday, just to throw in the towel by Wednesday. Some people struggle to stick to a long term plan.

Perseverance is key! Stick to your plan. If you had a cheat day, immediately return to your plan the next day. Not two or three days later. It will take you about three weeks to get into the habit of healthy eating and exercising. Once you’re in the habit, it becomes part of your lifestyle and that is what it should be forever, a lifestyle. Not just a temporary 8 week transformation and then returning to your old habits, because then your body will also return to what it was before you started.

WHAT SHOULD YOUR EXERCISE PLAN LOOKS LIKE?

Strength training is essential. Two to three times weekly. Why? When you’re eating less calories, strength training (using weights and bodyweight) helps you retain your muscle mass while losing fat. Muscle is metabolically active tissue, that requires energy. Therefor muscle helps you burn more calories, even if you are at rest. Strength training will also tone and shape your body. You can use weights or resistance bands, but you can also use your own bodyweight, example push-ups, tricep dips, crunches, planks, squats, lunges etc.

Cardio for fat burning, at least three times weekly. That includes long slow cardio (± 30 – 50 min) and HIIT (high intensity interval training) (± 15 – 25 min). Examples: brisk walking (beginners or unfit people), jogging, cycling (fast enough to elevate your heart rate), cardio circuit training and kickboxing. Try and do at least one HIIT workout weekly.

Stretching keeps the muscles flexible, strong and healthy and we need flexibility to maintain a range of motion in the joints. Remember to incorporate some resting and stretching into your weekly schedule. Try this Stretching routine.

On the LK Fitness App you get all the strength training and cardio programs you need to succeed, and once a week a stretching session.

Useful read: Motivation to exercise

WHICH MEAL PLAN IS BEST?

We are all different. Some people love bread, rice, and potatoes, while others get very bloated eating these. Some people may find it easy to follow a Keto/Banting diet, while others can’t imagine eating fat. The good news is that LK Fitness understands the diversity of people, and therefore we have three meal plans on the LK Fitness App – Keto/Banting, Low GI low fat, and the Mediterranean eating plan. (Read: Wondering which meal plan to choose)

YOU CAN DO IT!

It can take anything from four to eight weeks to see noticeable changes in appearance – sometimes more, sometimes less. Even then, you’ll probably notice fluctuations. Just keep making healthy choices and taking regular photos and you will see a difference in 8 weeks. You’ve got this, and remember, LK Fitness is here to help you!!!