HARDER BETTER FASTER STRONGER

Health Update

HEALTH UPDATE: HARDER BETTER FASTER STRONGER

Health update! I visited my personal coach Zwier from Health Advies Breda again for a check-up! As you could read in my previous update I am following a (free!) personal food and work-out schedule mainly focussed on losing body fat and gaining muscles! And I feel a-mazing! My body fat is 18% at the moment and I am so happy with this number. As you might know, I started my health journey a while back with 33% body fat. Can’t believe that almost the half of what it is right now. The Bikini Body Guide was a fantastic start, but I couldn’t have come so far without the help of Health Advies Breda to drop down the last hard part!

FOOD SCHEDULE

Right now I’m following a high/low carb schedule, which means I eat low carb on non-training days and go high-carb on the days I do work-out. This means I have 4-5 high-carb days and 2-3 low-carb days a week. Me liky and it isn’t hard at all! This may be because I’ve never been a carb-addict. I can easily go without bread, rice or potatoes, so for the ones who do love these it might be a bit harder. On the low-carb days I am focussing on eating a lot of proteins like eggs, nuts, quark and fish/meat and some extra protein by Whey. On high-carb days I add oats, whole wheat crackers and rice/sweet potatoes to my schedule. I could talk 20 posts full of food, so if you like to see some kind of food diary, let me know!

WORK-OUT SCHEDULE

Like said before, I am working out 4-5 times a week. My main focus is -the famous- abs and glutes, but also definition in my arms. My work-outs last for about 60-90 minutes and divided in several muscle groups.

Day 1 is Glutes, Hamstrings and Lower Back.
Day 2 is Shoulders, Triceps and Abs.
Day 3 is Chest and Biceps.
Day 4 is Quads, Calfs and Side Abs.

As you can see I got my legday and abs work-out divided in two days for some extra definition. Whenever I have time and feel like another work-out I add a cardio training with some extra abs.

BODY CHANGE

So how is my body translating those numbers into visual transformations? First it was all about losing extra body fat and get that fat% number down. I started at Health Advies with a bodyfat of 24%, which isn’t bad of course, but I felt fluffy and had no muscle definition. Right now it’s 18% and the biggest difference is my silhouet and definition in arms, abs and legs. This is because my muscles have grown and got more volume. That right there is the main reason weight training is so important.

You can cardio your ass off, but the problem is that your ass will actually get lost by doing only cardio! If you lost weight and excess fat, your body might look a bit empty. And that is because your muscles miss volume. That part is where I am working for right now: growing guns, ass and abs. Unfortunately there is no titties-workout right girls?

GET STARTED

I know getting started is hard and it’s scary to dive in that weight corner full of bulky guys at the gym. But it’s so worth it! I am lucky to have a personal coach to tell me exactly what to do and why we are doing it. So it might be an idea to get a personal trainer yourself? Or if you live in or near Breda: go to Health Advies. (Nope, this isn’t a sponsored post, but just an actual happy customer who love to spread to word about their awesome personal coaching).