BUT SERIOUSLY...
With this full body schedule you switch to a serious machine mode. You make effective use of the equipment in the gym and stop by the weight room for exercises with your own body weight and free weights. Every workout you activate all muscle groups. On the odd days the emphasis is on strength training and on even days you finish with a serious endurance test. Let's get serious!
Workout plan highlights
The goal of fitness is to make real life easier and more enjoyable. If you challenge yourself a bit more in the gym than at home, you've already achieved this. That is exactly the goal of this starting plan. Carefully introduce yourself to fitness by focusing on 'simple' movements on machines, supplemented with a few bodyweight exercises. Hopefully, after this, you can dare to take the step towards a schedule with a few more exercises using free weights and your own body. These exercises have more overlap with daily movements. Good luck!
Featured exercises
Welcome to your first serious introduction to fitness. Below you will find 2 exercises that you will encounter in this schedule. The rest is waiting for you in the app.
Lat pulldown
De lat pulldown is een serieus sterke oefening voor het trainen van je zogenaamde grote rugspier (latissimus dorsi). Deze oefening imiteert de beweging van een pull-up, maar dan met je voeten stevig op de grond en de mogelijkheid om het gewicht aan te passen aan jouw niveau. Naast je lats train je ook je biceps, achterste deltaspieren en de spieren tussen je schouderbladen (rhomboids en midden-traps). Een mooi alternatief voor de pull-up, vooral als je nog niet genoeg kracht hebt om je eigen lichaamsgewicht omhoog te trekken!
- 1Pull the bar toward the top of your chest.
- 2Perform the upward movement in a controlled manner until your elbows are fully extended. Note, try to keep your shoulders low.
Bodyweight squat
De bodyweight squat is echt een alleskunner. Een geweldige oefening om thuis te doen, als warming up, of gewoon tot (bijna) spierfalen in je werkset. Een schema zonder squat-variant kun je niet serieus nemen.
- 1Keep your back straight throughout the exercise and squat as deep as you can.
- 2Stand approximately with your feet shoulder-width apart and your toes pointing slightly outward. If you don't like this, you can experiment with a wider or narrower foot position.
- 3Your feet are always completely on the floor (from heel to toe).
Basic principles of your workout plan: fitness
Your body won't change until you seriously challenge it. This workout schedule certainly does that, but only if you commit to it. All you need to do is commit to the following three things:
Try to perform the exercises to the best of your ability. Technique is more important than weight.
Unless another weight is indicated, choose a weight that allows you to finish the number of repetitions prescribed. Moreover, make sure you can do every final repetition safely on your own. Does it say 10 reps and you find that you can only do 8, or go as high as 12? Then do 8 or 12 reps and adjust the weight for the next set. This sounds trickier than it is. You’ll have found the right weight after a few tries and after that, the app will remember it for you.
Keep challenging your body! During training weeks, try to put a little more weight on the bar and try to reach the number of indicated meters or calories faster.
Just to eliminate any doubt; when doing exercises with your own body weight, just do the number of reps indicated. Do you see 'max reps'? Then that literally means as many reps as you can do.
How serious are you really?
Let's be serious. Feeling super fit also requires adequate sleep and a strong nutrition plan. Although there is no best ‘diet’ for everyone, the basics are usually the same:
Create a small calorie surplus (5-10% above maintenance) if you want to gain weight, or a small calorie deficit (5-10% below maintenance) if you want to lose weight. Maintenance means the number of calories at which your weight remains stable. 10% can be seen as 10% more or less on your plate, if your weight is stable at the moment.
Try to consume about 1.2-1.6 grams of protein per kilogram of body weight per day. This will make you feel satiated and will make your muscles happy.
Focus on natural nutrients rich in vitamins, minerals and fibre.
We know this is a toughie but, avoid high-calorie, ultra-processed foods whenever you can. These include candy, cookies, savoury snacks, chips, pizza, chocolate, pastries, sweet dairy drinks, sodas, and sweet breakfast cereals.
Drink plenty of water, black and green tea and reduce your coffee intake.
Make sure that you are able to stick to your diet!
For specific questions, or to create a personal nutrition plan, we always recommend that you contact a qualified (sports) dietitian. Never change your entire nutrition plan by yourself. Seriously.
START TRAINING SERIOUSLY
Discover new training methods based on scientific knowledge, improve your form and technique and seriously track your fitness goals.
