Week #1 out of 5
Monday: APHRODITE 30:49 *
The Aphrodite work-out is the following:
- 50 Burpees
- 50 Squats
- 50 Situps
- 40 Burpees
- 40 Squats
- 40 Situps
- 30 Burpees
- 30 Squats
- 30 Situps
- 20 Burpees
- 20 Squats
- 20 Situps
- 10 Burpees
- 10 Squats
- 10 Situps
High-intensity workout is the basis of boxing training. I have to confess that I was a bit cocky when I attacked this first training. I started all guns blazing, thinking it wouldn't be that bad. Once I completed the session there were some useful learning:
Burpees were the most challenging for me, particularly because I couldn't figure out how to breath properly. A lot of standard exercises require a simple breathing pattern: contract muscles/breath-out, relax muscles/breath-in, contract muscles/breath-out, etc.
But a Burpee is a succession of short actions which requires shorter, more frequent breathing.
I found myself out of breath almost from the start. I kept going, using the Squats (tough on leg muscles, but easy on Cardio) & Situps (easy breathing pattern) to catch my breath.
That allowed me to have an decent overall time, but clearly getting Burpees under control is the key to lower Aphrodite time.
Tuesday: APHRODITE 36:04 *- My physical condition is not so bad (many first-timers take over 1 hour to do Aphrodite)
- But I'm not familiar with some for these exercises, so I can expect some seriously sore muscles in the weaker areas of my body
- After only 10mn I was sweating proficiently. This is indeed a high-intensity training.
Burpees were the most challenging for me, particularly because I couldn't figure out how to breath properly. A lot of standard exercises require a simple breathing pattern: contract muscles/breath-out, relax muscles/breath-in, contract muscles/breath-out, etc.
But a Burpee is a succession of short actions which requires shorter, more frequent breathing.
I found myself out of breath almost from the start. I kept going, using the Squats (tough on leg muscles, but easy on Cardio) & Situps (easy breathing pattern) to catch my breath.
That allowed me to have an decent overall time, but clearly getting Burpees under control is the key to lower Aphrodite time.
My goal for the day was to understand how to control my breath during burpees, so I expected to take a bit longer to complete this second training. May be a couple minutes more.
I was shocked to lose almost 5:30 to my personal best.
Ok, I had a few sore muscles from day 1 but that's no excuse. I dropped the ball on 2 points:
- While focusing on my breathing, I allowed my body to go much slower than needed
- I trained while my wife watched TV in the same room. In the corner of my eye, I could follow what was going-on. This was a mistake. To maintain high-intensity and improve timing, one needs undivided attention to the exercise.
Mea Cupla. The lesson is learnt, this will not happen again.
Thursday: Boxing training
I'm not intending to comment on this regularly, as most people out there are not concerned.
But I'd like to point out that I still had some seriously sore muscles from the day 2 training. In the morning when I woke-up I seriously considered skipping this training.
I hate missing training, so I went anyway expecting Hell. To my surprise, I didn't encounter any issues for the muscle-building part (situps, push-ups, leg levers, etc.). Once the training started, I actually felt great! At the end I even had some energy left to beat the bag for a while.
My motivation is skyrocketing!
Friday: APHRODITE 31:01 *
Last training of the week, I'm back to a decent completion time range. Burpee breathing starts to come more naturally. I could have beaten my personal best, but when I realized that I was running ahead of my PB, I slowed down in the last 2 repetitions.
Bottom-line: I missed my PB by 12 seconds!
Personal challenge: next Aphrodite has to be a PB. This completion time has to go down!
Hi, were you able to complete all the workouts in aphrodite on day one?
ReplyDeleteHi.
DeleteYes, I completed the entire Aphrodite workout on day 1. It took me 30 minutes and 49 seconds. I completed the * (star) version which means, that it was done in the regular way (i.e. not the alternate an easier version).
This is a pretty good time for day 1. But keep in mind that when I started Freeletics I was in a relatively good physical condition. I carried a bit too much weight, but I never skipped my weekly training. Which included a fair share of pushups and situps. So in a way I was already used to these intensive drills.
People who are completely out of shape when they start the program usually take more time to finish Aphrodite. Typically from 45 minutes to over an hour to do the entire workout.
There is no shame in that. You are not competing against me but against yourself.
The only thing that matters is to try to improve your time at each attempt. You will see that as you get used to it, your completion time will decrease dramatically.
The only advice that I can give you is: really try to do the entire workout. If you can't do regular burpees after a while, switch to the easier form but keep going. If you need breaks, take them. But do the entire exercise, even if takes you 2 hours.
Don't give-up. You need to do all the repetitions to train your muscles properly.
hey dude btw im from indonesia , nice to meet you , what program your choose? weight and cardio or both ? please teach me hehe
DeleteHi,
DeleteIndeed, a lot of readers are coming from Indonesia. Looks like Freeltics is getting popular over there! :-)
I followed the Cardio-Strength program. It seemed more balanced and I had a bit of weight to lose. Now that I have finished the 15 weeks program, I have started doing more Strength-only exercices.
It depends what you want to achieve. Skinny guys trying to build muscle volume might want to go for Strength only. To lose weight and/or improve performance in sports, Cardio-Strength might be more suitable.
Cardio-only seems to be preferred by women (who tend often don't want to build too much muscle), but I think it can be a good program for men (weight loss or as a complement to another sport)
Hi, Thanks a lot for your reply. It really motivates me. After watching those youtube videos, I really wanted to give it a try and downloaded the free app. But, the moment I saw that the workout is split into 150 each of Burfees, Situps and Squats in a single stretch/day, I thought I will never make it. For the past one week, I'm doing just 50 of each workout split into 25,15 and 10 as a kind of practice and to get basic fitness level, which itself is too tough for me.
ReplyDeleteI'm 31, Male, Height - 176 cms , Weight - 86 kgs, Waist 36 inches
Do you think I should start Pre Program Week #1 or improve my fitness for few more weeks before I start Aphrodite? What's your suggestion?
It really depends on your level of physical condition. Your stats are close to mine, but it also depends how much sport you have been doing lately. On one hand you should be able to answer this better than me. But on the other sometimes we are not the best judge about our own capacities. Sometimes our brains over-analyze and we end-up not doing anything.
DeleteSo my advice is: don't look at the work load on paper. Just good out there and try to complete 1 Aphrodite. Since you seem to think that it will be a big challenge, try first with the "easier" version of the burpees/squats/situps. Take your time, but see if you can make it. I don't mean "if you can comfortably make it". I mean "barely make it", even if it takes 2 hours and being completely out of breath the whole time.
The reason that I insist on trying to stick to the original program, is to avoid giving yourself excuses. If there is a easy way out, we tend to convince ourselves to take it.
So first try the entire thing. Now if that first test really show that Aphrodite is just impossible to complete without risking a heart attack, then indeed you may need to go through an adaptation phase.
I would do Aphrodite 30-20-10, at least 4 times per week. Then go to 40-30-20-10, and later to 50-40-30-20-10.
Remember, 50-40-30-20-10 is your goal. Don't plan doing the short drill for 2 months. You want to to move away from 30-20-10 and to the real Aphrodite as fast as you can.
The first weeks will be very tough. Your legs & shoulder will hurt, but you should continue to train regularly. Practice makes perfect. So the more reps you do, the easier it will get. If you read my older posts, you'll see that despite my decent shape, I had sore muscles. As I reach the last weeks, I still sweat and I'm still tired when I give it all to improve my time, but I only have sore muscles for exercise that I rarely practice. For the standard workouts (Aphrodite, Dione, Hades, etc) my body has grown accustomed and I don't feel anything the next day.
Hi I am 54 and my first session of Aphrodite was 1hr 11minutes out of which I spent 10 mins talking to a PT trainer I thought it was going to be easy but soon you realise its actually hard.
DeleteI also didn't realise we had an easier option I did the 50-40-30-20-10
I just kept going with few greater breaks and now am addicted.
Question I have is how often are you supposed to do this daily weekly every other day
Regards
Satinder
Breather breaks
DeleteHi Satinder,
DeleteWelcome aboard the Freeletics train!
If you haven't read it yet, you may be interested by my post about breathing during burpees: http://freeletics-experiment.blogspot.com/2014/03/faq-tips-tricks-burpee-breathing.html
Aside from muscles fatigue, most breaks are due to the body not getting enough oxygen during the workout. Once you master your breathing you'll be flying! :-)
Anyway, back to your question. When you purchase the 15 weeks program, the number of workouts each week vary. It's ranging from 3 to 7 sessions per week (7 being exceptional, call it a graduation week). 4-5 sessions is the most common frequency.
When you train on your own (i.e. no program), it's up to you to adapt the training load based on your physical condition, training objectives and personal schedule. At the beginning it's probably better not to over do it. 4 session max is a good start (for example 2 days training, 1 day rest, 2 days training and 2 days rest).
Check out their free 5 weeks program on the Freeletics website. You'll get additional guidelines and a couple more workout routines to add a bit of variety to your training pattern.
Hi,
ReplyDeleteThanks for your time and suggestion. I appreciate your dedication and the efforts that you have put in for the past 15 weeks. Please post your 15th week pics. I hope your new pics will motivate me even more..:)
I'm gonna start with 30-20-10 from tomorrow and will get in touch with you for any advice or opinion.
You are welcome.
DeleteFor the anecdote, I should have kept my mouth shut when I told you that I didn't get sore muscles anymore. Last 2 days my legs have been crushed by squats... :-)
Hi,
ReplyDeleteI am doing it as per your advice 30-20-10 for the past 5 days. First day, I could complete it in 22 mins. Today I did it in 18.35 mins. Not a bad start. Feeling good and energetic as well.. muscles are actually not sore :). I think I need to push my limits.
I hope you have completed your 15th week. Please upload your pics and stats.
Hi,
DeleteI'm glad to see that the lighter Aphrodite worked out well for you. So what's your plan now? Are you adding 40 reps to the routine or you keep doint like this for a while?
On my side, I finished week 15 yesterday. I expect to be posting within the week the weekly summary and then the pics/stats.
Hi,
DeleteHope you are doing good.
I just want to connect with you and share my results and get your opinion
I initially altered my workouts to attain the basic fitness and started doing 20 mins of walking and then 20 mins of Jogging and then lighter Aphrodite (30, 20, 10) and on some days (40,30,20)
and here are the results that I have achieved.
Before
Height - 176 cms , Weight - 86 kgs, Waist 36 inches
Time to complete lighter Aphrodite – 22 mins
Now
Weight – 78 kgs, Waist 33.5 inches
Time to complete lighter Aphrodite – 12 mins
I’m extremely happy with the results and I lost 8 kilos in less than 3 months and my fitness level is also improved.
I just don’t use Freeletics lite app but using timer to monitor my results.
I’m now little afraid with the fat burning rate and if I start doing a full version of Aphrodite or any other workout, I might look very thin and touch 70 kilos in next few weeks , which I don’t want and looking for building/strengthening muscles and maintain around 76 kilos with athletic look. What do you think I should follow now?
Thanks
Madhu Ramachandran – from India
Hi Madhu,
DeleteFirst of all congratulations for your really good results! No wonder you are happy, all this sweating clearly paid off!
I'm 178 vs 176 for you. I started at 82.5kg and lost ~7kg. You started at 86kg and lost 8kg. I'm a bit slimmer than you are, but overall we have similar body structures.
I don't think that you should worry about losing too much weight. Based on my personal experience, it seems that after a while the weight stabilizes. It's been 3 months since I have finished my program, I keep training regularly and now I only lose weight at a very slow pace. I'm at 75kg at the moment, my guess is that max I will go down to 74kg (after a few more months of training). However, while weight stabilizes, it seems that I'm getting a bit more muscular.
Based on your size/weight ratio, I imagine that your equilibrium point would be close to mine. You're slightly shorter, so may be 73kg-74kg (of course another factor to take into account is your diet, and how much calories intake you have).
I think that you can go for the full Aphrodite now. Especially if you intention is to get a bit more muscular: walking and jogging won't help you building muscle.
Besides, your execution time droped from 22mn to 12mn so you can fill this blank by adding some Freeletics short-workouts to develop your muscles. For example, you can do some sessions the full Aphrodite with Metis or a couple push-up max and alternate with Dione sessions. All these exercise would make your entire body exercise.
Hi,
ReplyDeleteI'm about to start this pre-workout before going fully into the freeletics program. Do you rest between rounds? Or do you go straight through without rests?
Hi,
DeleteIdeally you don't rest during workouts, unless it's part of the routine (a few workouts include mandatory 60s or 120s rest periods, like Hera).
At least that's the goal. In practice, when starting most people will be taking breaks at some point. I can't give standard rest times, it really depends on your physical condition. What you want to avoid is being so out of breath that it hurts and you can't complete the workout. But you also want to push yourself, so that the training is (as much as possible) high intensity. So take your breaks to avoid going over the edge, but without making the training *too* comfortable :)
From my experience if you find that long series of rep are really difficult, group them into smaller series. For example if you need to do 50 pushups in a row. Instead of doing 22, then fighting one by one to complete the last 38 because your arms are toasted, you might be better off doing 10 pushups, let your arms rest 10s, then complete another 10 reps, etc.
If you feel the exercise is taking for ever, don't be ashamed by your time. The important thing is to start the process and keep going. Workout after workout things will get easier.
Thanks for the response! Should be starting on Monday as soon as my shoulder heals up. Can't wait to see results!
DeleteWelcome aboard!
DeleteKeep in mind that it takes a while before results start to appear. At first you may find it difficult to complete workouts and you see no change to your body.
It's normal, keep going. After a few weeks, you'll complete exericice you couldn't do at first (e.g. pullups) and your completion times will improve,
Payout will be at the end, so never give-up!
What did you learn about your breathing during Aphrodite? I don't know when to exhale and when to inhale. Still trying to figure it out after three tries. My PB is 36 minutes
Delete36 minutes is a pretty good time, congratulations! You'll probably get under 30mn rapidly.
DeleteAnyway, regarding breathing during Aphrodite, the only real difficulty are burpees. What worked best for me was to force myself to inhale/exhale twice within each burpee. My breathing pattern looked like this:
1. inhale when putting the hands to the ground
2. exhale while dropping my body to the ground
3. inhale while pushing my arms upward and bringing my feet under myself
4. exhale while getting back in standing position and during the jump
5. repeat the cycle
Once burpees are over, it gets easier. During squats, I exhale while siting and inhale while standing. During this exercise it's possible to inhale very deeply, so squats is your best opportunity to catch-up your breath after burpees.
Situps are a bit more demanding so it's harder to breath as deeply. But the breathing pattern is fairly natural: exhale when touching your feet (your lungs are compressed in this position) and inhale when laying down.
To summarize, here is how I envision the overall breathing strategy for Aphrodite:
1. Burpees: stay focused on breathing to do as many reps as possible before starting to get out of breath (which is likely to happen at the end of the 50 & 40 reps)
2. Squats: recover your breath (aim to get back to "normal breathing by the end of it) and get the heart beat down
3. Situps: maintain normal breathing (you don't want to be out of breath before burpees)
Hi,
ReplyDeleteThanks for your great blog here.
It really motivate me after 1 weeks of trial without finishing any single of workout program and put them into apps calculation (except MAX workout).
Before come into your blog, I'm planned doing only MAX* workout each day without trying the workout, as it looks impossible for me for right now.
Previously, I'm planned to trying the workout only when I'm already able to do the MAX* exercise as the workout requirement. But now, I'm thinking to do the workout even though I'll using the modified version.
Thanks for the motivation.
Anyway, my freeletics user is "James Juice".
For anyone start doing freeletics (around level 2 or slightly above) please add me. Also people from Taiwan or Indonesia or anywhere.
Having freeletics buddies surely increasing the motivation.
Hi James,
DeleteMAX are good workouts but it's not quite the same as doing the workouts. There is a timer on the MAX, so if you slow down you'll do less reps but the training ends after 5:00 or 1:40. In a way you say that you are being rewarded (less reps = less effort) for taking longer breaks. Additionally, it's not the same thing to do 3 exercises separately or combined in 1 workout. A workout force you to be smart about how you spread your effort (e.g. catch your breath during squats to be in better shape to perform the next set of burpees).
I'm not saying you shouldn't do max, but I think it would be good to consider also doing a shorter version of Aphrodite. For example 30-20-10 during a week (4 sessions), then you move to 40-30-20-10 the following week. Keeping in mind that your goal is to move-on to the full Aphrodite.
Take your time and breath. It's no shame to complete the full Aphrodite over an hour at first. A few weeks down the road that time will be history anyway.
If you speak Indonesian (I don't), I suggest that you check out this forum discussion:
http://www.kaskus.co.id/thread/52c156a71acb170b268b457f/kaskus-freeletics-sharing-corner/
You'll find a number of Indonesian free athletes there, and they've been having an active discussion for months. Since you are looking for Indonesian training buddies, it's a good place to look at.
Hi Decimus,
DeleteThank you for the reply.
Also for the Indonesian forum discussion link. They also used your blog as references.
Also for the tips.
Many Thanks.
Hello!
ReplyDeleteI started freeletics this morning and i need help!
I did all 5 rounds of Aphrodite this morning and got 46 minutes for my first time (which i was happy with for my first time, the burpees really killed me!)
How many times a week do people do the Aphrodite? When do people move onto the next workout Ares? How long do you stick with Aphrodite for? Do you move around the workouts and come back to Aphrodite? I am confused and need guidance! You all sound like you are doing great so help me! :):):)
Background info: Before starting freeletics this morning I had a schedule of going to the gym 4-5 mornings a week to do weight training to tone and also was running 5km 2-3 times a week on my lunch break. I have switched to freeletics to loose some weight before going back to weights after the winter.
Thanks for your help!
Keep up the good work..!!!
Hi Emma,
DeleteThere's no shame in doing Aphrodite in 46mn. Beginners often "score" in that range range. With practice you'll see it will drop to 30mn, 20mn, etc...
When you follow the program (that Freeletics sometimes refers to as the "Coach"), you are being assigned specific workouts to be completed. It varies every week.
When you train without program (your case), it's up-to-you to make your own training schedule. I suggest that you browse a bit my older post. Looking at a few weeks you will see that training is quite diverse.
I can offer a few pointers on how to start:
1. try to train 4-5 times per week (no less than 3)
2. vary your training sessions. The first week do Aphrodite 4 times, just to get the hang of it, but starting week 2, start adding some new workouts to keep things interesting. Since you are mostly focused on weight loss, focus mostly for Cardio workouts: Dione (great workout, you can do it a lot), Metis (very short but intensive), Gaia (pure Cardio), Kentauros (legs killer), as well as most of the running workouts (Hera, Apollon, Iris).
3. Every session doesn't have to be of the same intensity. For example if you train 4 times per week, you can do Aphrodite on day 1 (normal day), Kentauros+Ares on day 2 (big day), Metis+some situps on Day 3 (light day) and finish with Hera on day 4 (normal day)
4. Always try to improve your time (personal best). Sometimes we plateau and it takes weeks to beat the PB, but keep trying. It guarantees that you train at high intensity.
5. Be patient and never give-up.
Keep in mind that usuallu it takes 6-8 weeks before you start seeing body changes. I like to say that these first 8 weeks are an "act of faith". You train a lot, you sweat a lot and it seems like it's for nothing. Once that period is over and you see the first results it's easier to stay motivated.
PS: you can also keep running as part of your training. For example, you can run 3-5K and then finish with a Freeletics workout.
DeleteThanks so much for your quick response!! I will stick with doing the Aphrodite workout the rest of this week then.
DeleteDo you think the coaching is worth paying for?
Thanks,
Emma
You're welcome. So how did your Aphrodite sessions go this week?
DeleteRegarding your question about the coach, I'd say it depends on everyone personal situation. 2 mains factors are price and relationship to sport.
Price: A number of readers come from developing countries, where the price 40 euros is a bit steep. I perfectly understand that if they just can't spend that much. In my personal case, 40 euros is less than a month of gym subscription so the fee is ok to me.
Sports: if you are willing to spend the cash, then you need to ask yourself whether you need guidance or not. People who are used to train on their own and balance the type of exercises probably don't need it. If you're not quite sure what to do when or if your looking for some motivation, then the coach makes more sense.
Last but not least, ask yourself if you are likely to to quit within a few weeks. If you have an history of trying stuff and moving to something else, then you probably don't want to invest in a 15 weeks program.
For more discussion on what the program gives you you can read this blog post
Were you able to do 150 burpees (50-40-30-20-10) from the very first day?
ReplyDeleteYes, I managed to do all 150 (star version) on the first day. But if you read my post above, you'll see that I was seriously out of breath the time I tried.
DeleteBut keep in mind that when I started Freeletics, I was a bit overweight but had an ok physical condition. For people who are more seriously out-of-shape the first time can be much harder.
It's not uncommon to see people starting with non-star burpees (i.e. easier) and moving to the full exercise later on.
If you can do burpees star version, but not all 150 reps, I suggest starting with the "normal" ones and when the exercise becomes impossible switch to the easier alternate version. And each time that you do Aphrodite you try to do more "normal" burpees, until you do all 150.
This comment has been removed by the author.
DeleteI can't do more than 20 burpees in a row. I'm not in my prime anymore (45 y.o.) but I work out two to four times week (mountain bike, swimming, running & spinning) .
DeleteThis is my situation after three weeks of freeletics:
Burpees: 20-20-20-20-20
Squats: 50-40-30-20-10
Situps: 30-30-30-30-30
The road is still long :-(
You seem pretty active, so the road shouldn't be that long. Besides, I follow a few 40+ free-athletes and some of them kick my butt so don't focus on age! :-)
DeleteIf you haven't done so already, try reading my post titled "Burpee breathing technique" (look in the blog archive on the right side; in March 2014).
I'm convinced that the main difficulty with burpees resides in breathing properly. So hopefully that will help you improve faster.
In any case, instead of: "Burpees: 20-20-20-20-20", you could try:
20 normal burpees+30 easy ones (sprawls)
20 burpees+20 sprawls
20 burpees+10 sprawls
20 burpees
10 burpees
For situps, since you manage to do all the 150 reps try to do the 50-40-30-20-10 pattern. Even if you go a bit more slowly for the 50 and 40 reps, it' good to train to do different lengths.
Thank you. I'll try the breathing technique. I need it!
Deletehii
ReplyDeleteI newbie,
I 19 years old
I skinny, my height 173cm and weight 53kg.
which one I try?
strenght, cardio or both?
Thanks for your reply.
Sorry my english bad
Hey,
DeleteSkinny guys often want to look less skinny and build some muscles, therefore they tend to go for Strength or Cardio+Strength.
Many girls (but not all), skinny or not, prefer not to build too much muscles so they do only Cardio or eventually Cardio+Strength.
I hope it helps.
Hi,
ReplyDeleteIs it compulsory to take two days rest? What if I want to do exercise or light workout like metis?
Hello,
DeleteIt's not mandatory, but it's important to ensure that your body gets enough rest.
Note that in the latest version of the coach Freeathletes can only choose 5 training days maximum, which means that Freeletics is also pushing athletes to take rest time seriously.
Personally I like to train 5 days in a row and take 2 off (partly because I've always heard that muscles need a full 48hrs to regenerate and also because I like being free to do whatever I please over the week-end). But some people prefer to spread there rest days over the week.
Now don't get me wong. If 1 week, after 5 days of training you decide to do a Metis on day 6 you're not going to die a terrible death. Just don't get into the bad habit of over-training all the time, on the long run it will cause injuries.
I hope it helps,
what is boxing training?
ReplyDeleteHi,
DeleteI practice boxing once per week. This is something that I do on top of the Freeletics training.
The reason that I always mention it in my schedule, is to show readers how I have organized my freeletics training load around my regular weekly sport training.
HI! Does freeletics work for skinny guys.Can I gain weight using this program?
ReplyDeleteHi Ergysi,
DeleteYes it works too.
If you goal is to build muscles, then choose the "strength"training focus. Your training plan will include less cardio and more pure-strength workouts.
Thanks you. :)
DeleteHi Decimus, do you take gym too?
ReplyDeleteI just downloaded the app and a bit confused how to match the schedule with a gym session.
Can we do freeletics everyday or have a day break too?
Technically you could do freeltics+something else on the same day. It just depends on how intense that other thing is and how much sport you are used to do.
DeleteIf when you go to the gym it's a really intense workout, then may be you want to avoid doing Freeletics on top on the same day.
In my case, I have 1 to 2 boxing sessions per week. It's pretty intense and I don't like showing-up at practice already tired from a Freeltics session I did earlier the same day. So I plan my Freeletics training around these practices.
The Freeletics coach tries to discourage people from over training. Which is why the app only let you choose 5 training days max. If your crazy about sports you could do your gym session during the 2 days when the coach doesn't assign you anything. But it's probably better to keep some rest days in your schedule.
So let's say you have 1 gym session per week, just ask the coash to get 4 training days per week. That way you keep your training load for the week at a reasonable level.
Decimus. OMG why havent I found this since long ago....
ReplyDeleteSo. Ur 5 weeks free trial program menu of freeletics, (pardon my awful English)
Is that can I use for losing my bunch of weight?
Two years ago I was 92 kg. (170cm) then. Since February 2016 I am 80kg already but cant lose more weight with the same method I usualy use. Guess need a bit more. That s why I see freeletics body weight may work for me.
Can I start the freeletics with that 5 weeks program first?
My goal is 70 kg by December 2016.
Pleaseeee need advice.
Thanks a lot.
Oh, I m female,
This comment has been removed by the author.
DeleteHello Atika,
ReplyDeleteThere are some people who lost 10kg in about 15 weeks (personally it was 8kg). So I guess the program could help you achieve your goal.
But don't be focused too much on a fixed deadline. It doesn't matter if you lose 10kg in 4 months or 8 months. It doesn't matter either if you lose 8 or 9 instead of 10.
I mean it's helps to have a goal in sight to stay motivated, but don't try to go too fast (but from what you write it looks like you are a patient, that's good!). The most important with weight loss is to do it in a healthy way.
Freeletics is a very intensive method. If you don't do much sport at the moment it will be very challenging. The coach may start by giving you easier workouts until your body start to adjust.
If you chose to try the program (not just the pre-program I did, I mean the coach), BE PATIENT. You may not see any result for 8 or 10 weeks. It's normal. Some people lose kilos rapidly, but many don't see any during the first 2 months (it took me 8 weeks, I guess it's the time it took my metabolism to adjust.)
But you need to commit to the training fully (no excuse, no skipping) and you'll need to keep working out after to stay in shape.