Workout plan highlights

The goal of fitness is to make real life easier and more fun. For this, you need strength, endurance, mobility, and stability. Here we will work seriously with the serious fit formula series so that life actually becomes a game. We mix a good amount of health elixirs into the formula.

Featured exercises

A strong mix of exercises naturally accompanies a formula. We mix large and well-known exercises with smaller (and perhaps unknown) exercises. Your exercise repertoire will definitely increase, just like you will make serious progress.

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:

1. Try to perform the exercises to the best of your ability. Technique is more important than weight.

2. When doing the exercises that require you to choose a weight, make sure you have about 1-2 reps left in the tank, unless something else is indicated. This is a leading principle. If it says 10 reps, it means that you can physically do 11-12, but still stop at 10. However – are you at rep 10 and could do exactly 4 more reps if your life were at stake? Then do 12-13 reps that set. For the next set, adjust the weight. This way, each set remains effective.

3. 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.