Today I started an 8-week challenge with my boyfriend. Not because we're not good enough now, but because we want to improve ourselves from a good feeling about ourselves. Improving in fitness, strength, and health.
I love myself in all forms: the rounder forms, but certainly also the version with abs and toned arms. I like to challenge myself from time to time. I pretty much always work out, but when I'm aiming for a goal, like a photoshoot or a holiday, I'm a lot stricter.
I managed to maintain the results of my last challenge for quite a long time, but with my boyfriend being a great cook, I've become a bit rounder and softer again. On July 3rd, I'll turn 45, and I think that's a great goal to get back into shape.
My boyfriend, on the other hand, has become a lot leaner during our relationship. Before that, he only did endurance training, and with me, he started strength training. In addition, we fast 16 hours a day.
The 8-week plan is a gym plan where you train 5 days a week. You can skip one day if necessary because there are two leg days, but with summer approaching, I wouldn't advise that.
Additionally, there is a nutrition plan based on 3 to a maximum of 4 eating moments per day. Since we fast until 11/12 o'clock, we eat our first meal then.
CALORIE INTAKE OF THE CHALLENGE
Coen weighs 95 kilograms and I weigh 58 kilograms. We follow the same training and nutrition schedule, but he uses heavier weights and approximately 1/3 larger portions.
It's not a personalized plan with a coach you can ask questions, but you do receive emails with tips, options to swap food, and explanations on how to increase your portions if you're heavier.
The plan is available in the Virtuagym Killerbody environment. It's a great app because you can see all the exercises and easily create shopping lists.
The intention is not to add extra meals to increase your calories. You'll achieve the best results by eating according to the schedule, with possibly larger portions for heavier men and women.
DO YOU NEED EXPERIENCE IN THE GYM?
The workout schedules are tough, so it's important that you have experience in the gym or have someone who can help you with the correct execution. The Virtuagym app clearly demonstrates the exercises, but in the beginning, it's nice to have someone guide you.
The challenge is also perfect for couples. You can do it together with your partner. I have taken all exercises into account, including chest (which men are always so happy about ;-)).
The nutrition works as follows: every Monday you eat the same, every Tuesday the same, and so on. So each day of the week is different and varied, and this repeats for 4 weeks. After that, you receive a completely new nutrition plan with new recipes.
CAN I DO THE PLAN DURING MENOPAUSE?
The plan is also very suitable during menopause, and not without reason. During this phase, a lot changes in your body, especially due to the drop in estrogen. Your metabolism slows down, you lose muscle mass faster, and you often notice that fat is distributed differently, particularly more around your abdomen. Many women also recognize that their energy levels decrease and that losing weight suddenly seems a lot more difficult than before.
That's precisely why training is so important during this period. Strength training helps you maintain your muscle mass, which is essential because muscles keep your metabolism active. The more muscle mass you have, the more calories your body burns at rest. In addition, regular exercise has a positive effect on your hormone balance, which can help reduce menopausal symptoms and improve your energy levels.
PHOTO SHOOT WITH YOUR FINAL RESULT
We also have a variant with a photoshoot, and we still have a few spots left for that. Not everyone dares to do that, and I understand why. We have a shoot on July 10th. Everyone gets their own moment to shoot, and after that, we eat something together. It's also nice to meet each other and to have beautiful, professional photos of yourself. That always motivates me enormously.
We advise you to take photos in the same way every week, preferably in the same underwear or bikini, from the front and back. Don't attach too much importance to the scale, but look at how you look. Muscles weigh more than fat, but they do make your body look firmer.
If you want to participate in the competition, you can also submit your before and after photos. You then have a chance to win a year of Killerbody products of your choice.
We close registrations on May 6th. Every day you start earlier gives you a head start.
