Serious intro

Part 2 of this Trial and Error experiment starts where part 1 stops. You learn more and more exercises and both your fitness and self-confidence get a big boost. From week 4, a serious challenge awaits you. Let's get serious!

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Schema highlights

If you have completed the first edition of the beginners body boost, you already have a nice number of basic exercises under your belt. In this schedule, we expand your arsenal. The more exercises you can do, the better your motor development. In addition, you activate more muscle fibers, so that the growth (or maintenance) of your muscle mass is well distributed. Just like in the first schedule, focus on good technical execution and only increase your weights when you can easily perform 2 more repetitions than indicated in the schedule.

Featured exercises

In this schedule, you will get a good number of new exercises to choose from. We will highlight two below and you will find the rest in the app.

Dumbbell Romanian Deadlift

De Romanian deadlift is een van de effectiefste oefeningen voor het trainen van alle spieren aan de achterkant van het lichaam. Je benadrukt de billen en hamstrings tijdens de oefening, maar zonder het aanspannen van je core en bovenrugspieren krijg je de oefening niet voltooid. Als bonus train je ook nog alle spieren die helpen bij het versterken van je gripkracht.

1Keep your back straight during the exercise (neutral back position).
2Push your buttocks back while leaning forward. Stop lowering until you feel stretch on your hamstrings (this is your bottom position).
3Tighten your buttocks hard during the upward movement and finish upright (i.e. don't lean backward).
4Your feet are completely on the ground from heel to big toe throughout the movement.

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.

Basic principles of your workout plan: weight loss

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.
When you are losing weight, it will be difficult to add more weight to the bar. In that case, set a goal to lift at least the same weight as the previous work out every week. That way, you are sure to maintain as much muscle mass as possible. If you've only 'weakened' a few kilos by the end of your workout plan, rest assured you've done great! Stay realistic, understand your goal.

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. No one loses fat and maintains muscle mass without a strong nutrition plan. If you want to get more toned, you will have to eat a little less than your body requires. Although there is no best ‘diet’ for everyone, the basics are usually the same:

Create a small calorie deficit (250-500 kcal less than maintenance per day).
Try to consume about 1.2 to 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.