What is a 30-day challenge?

You've probably seen those 30-day challenges come by. "In 30 days a tight belly" or "30-day booty challenge" are often terms that appear regularly. In these, you train one body part for a month. On day 1 you start with 10 squats or sit-ups and on day 30 you finish with 250 squats or sit-ups. These challenges promise you that after these 30 days you will be completely toned or slim but this is often not quite the case. In this blog article we explain to you why challenges don't work.

30 Day Challenges are not educational

In a 30-day challenge, you often simply follow a picture and perform this exercise. You repeat the same exercise every day without really thinking about it. The challenges are often created by people who want more followers on social media by inspiring people. They are not professionals who create the workouts and little consideration is given to build-up, rest or intensity. The workouts are often not well thought out and also don't teach you anything about a healthy lifestyle in the long run.

You only train 1 body part

In a 30-day challenge, you often repeat the same exercise for 30 days. There are often not enough rest days in the challenge that are crucial for muscle recovery. When you repeat the same exercise more and more each day, this muscle group may become overworked. Overtraining can eventually cause you to suffer lingering injuries. In addition, you will see few results when you only do the same exercise. It is important to alternate different exercises so that you also train different muscles.

A 30-day challenge creates the yo-yo effect

You've completed the 30-day challenge, now what? You stop exercising and fall back into your old patterns. After the challenge you may have seen some results, but when you stop, they will come back just as quickly. With a challenge you do not train for the long term but for 30 days. When you are done you will let go of this right away. It is more important that you focus on the long term and change small habits step by step. This is not possible in 30 days so you will fall back into the yo-yo effect again and again.

Sustainable results with the help of Beyondfit

Are you done falling back into your old habits and want to build a strong foundation to lose weight permanently, once and for all? At Beyondfit, our coaches will help you adjust small habits, the right exercises and a healthy diet so you can maintain it yourself for the long term. Schedule a free intake with no obligation and together we can see how we can best help you.

Do you want to start working out but aren't sure how? It can sometimes be difficult to start exercising again, and maybe you don't really know where to start or what to actually do. In this article we will tell you how to start working out (again).

Reasons to start fitness

There are numerous reasons to start fitness. First, it improves your physical health by strengthening muscles, bones and joints, which in turn improves the overall functionality of your body. It makes you stronger and fitter, making it easier to do things in everyday life as well. It also reduces the risk of chronic diseases such as diabetes and heart disease. Fitness can also help reduce stress and anxiety because it releases endorphins that have a positive effect on your mood.

How do you start fitness?

But how do you get started with fitness? Going to the gym for the first time is often exciting and can sometimes be intimidating. Fortunately, there are several ways you can start working out. To start working out, you don't have to go directly to a gym. You can also start exercising at home first to gain confidence and become familiar with exercises.

Starting fitness at home

Do you want to start working out at home first? To start fitness at home you don't need much at all. For example, you can buy some weights that you can already do different exercises with, but you can also just do it completely without. For example, do squats or lunges with or without weights or sit-ups and push ups. When you think you have enough self-confidence you can maybe do a trial class after this and go to the gym for the first time.

Starting strength training

Do you want to start fitness for strength? When you want to start strength training, you can choose to hire a personal trainer. A personal trainer can help you perform exercises the right way so you can then practice them confidently. Do you think a personal trainer is just a step too far? Then maybe you can start exercising at the gym with a friend. Beforehand, watch some videos about different exercises and look up a workout schedule so you know exactly what you want to do.

Starting fitness for women

Fitness and strength training is not just for men. Strength training is a good way to lose weight, but also to create more curves. It is often thought that women become too muscular, but this is far from true. Fitness actually helps you get a tighter body. In our other article we tell you more about the benefits of strength training for women.

Starting to exercise and lose weight

Starting fitness and losing weight go hand in hand. If you want to lose weight, fitness can help. When you do strength training, you burn even more calories during times of rest. By combining cardio and strength training you can get the most out of your workouts and work on a toned and muscular body as well as lose weight. Note that you must also adopt a healthy diet if you want to lose weight.

Starting fitness and nutrition

When you start fitness, nutrition is also an important part. This is because when you start exercising more, your body needs energy. You can get this energy from food. Many people are afraid to eat more when they start working out, but your body needs it to recharge. If you want to become more muscular, it is also important that you eat enough protein. Protein helps to repair and build muscle. In our other article we will tell you more about proteins and what they are good for.

Starting fitness for fitness

Do you want to start working out for fitness? Or do you want to start exercising without fitness? By regularly adding cardio to your workouts, you can build your fitness. To start with fitness you do not have to be in any condition. Step by step you can work on this and improve your condition. Try to alternate long workouts with shorter and more intense workouts to build up your condition.

Starting fitness schedule

A workout schedule helps you stay on track and that way you always know where you stand. When you go to the gym without thinking about what you want to do, it can be difficult to do an effective workout. Without a workout schedule, you may end up wandering around aimlessly and not really remembering what you actually need to do. Set a schedule ahead of time so you can go to the gym with a goal and know exactly what is expected of yourself.

Starting fitness without muscle pain

When you are just starting to exercise again, you may well experience muscle soreness. Muscle soreness does not have to be a bad thing, but it is important to build up slowly and not overdo it. It is also important to always do a good warm up so your muscles are warm before you start. This is because if you train too intensively too often in a row, you can suffer from overtraining or injuries. In our other articles we will tell you more about overtraining and how to reduce muscle soreness.

Starting fitness tips

Finally, we give you some tips so you can start exercising safely and effectively

• Start slowly and build up the intensity little by little
• Watch videos of how to perform exercises properly
• Ask for help when you can't remember something
• Eat enough protein
• Set achievable goals that you work toward
• Stay consistent and be patient
• Listen to your body

Starting fitness at Beyondfit

Do you find it difficult to start fitness on your own? Or do you struggle with having to keep getting yourself to the gym. At Beyondfit, our coaches serve as a real stick and help you achieve real results. All of our trainers have a medical background so you can always train safely without injury. Schedule a free intake with one of our coaches and together we will discuss how we can help you.

How many times a week do you need to exercise to really see results? This is a question many people have, but unfortunately not as easy to answer as it sounds. In general, you should see results with 2-3 times a week, but there are several things to consider. Read below how often you should exercise for results and what you need to consider.

How often to train per week depends on what you want to achieve

First, it is important to consider what kind of results you want to achieve. Some people want to lose weight, others want a tighter body and still others want to become muscular. You need to figure out for yourself what you ultimately want to achieve and what your goals are. If you want to lose weight you will have to do a little more cardio, and if you want to become more muscular you will have to do more strength training . In our other article we'll tell you more about the differences between cardio and strength training. So how often you should train per week depends on the goals you want to achieve.

How often strength training

How often should you exercise for muscle building per week? For effective muscle building, we recommend doing strength training 3 to 4 times a week for muscle building. By exercising regularly, you give your muscles enough stimulus to grow and become stronger. However, it is also important to give your muscles enough rest to recover. Therefore, alternate your workouts and don't train every muscle group every day. For example, train your legs and buttocks the first day, your back the next day, your chest the day after that and your whole body the last day. Listen carefully to your body and adjust your training frequency based on your own needs, goals and ability to recover.

How often cardio per week

In addition to strength training, it is also important to do cardio. It is recommended to do a lighter form of cardio such as walking every day, but it is not necessary to do an intense form of cardio every day. So you certainly don't need to go running or cycling every day. If you want to build fitness, you will have to do cardio a little more often. How many times a week should you exercise for fitness? If you really want to build up fitness, you will have to train more intensively 3-5 times a week. This way, you can see results within a few weeks.

How many times a week to exercise for results

So how often should you exercise for results? Finding the right balance between enough exercise and enough rest can sometimes be tricky. Your muscles need rest to recover otherwise it can lead to overtraining and injury. So how often you should exercise in the week also depends on how quickly your muscles recover. So, as we mentioned above, we recommend doing strength training 3-4 times a week to see results. In addition, it is recommended to do one day of intensive cardio. Furthermore, try to adopt healthy habits such as walking a little more often or going by bike instead of car.

How many hours per week of exercise

In addition to how often a week you should train, there is also a difference in how many hours a week you exercise and how intense your workouts are. When you do a high intensity workout you will need to train a lot shorter to see the best results than when you go walking or biking. Again, it's good to find a balance and alternate between short workouts of 20-30 minutes and longer workouts of an hour or more.

How many times a week do you exercise to lose weight?

How many times a week should you exercise for weight loss? Many people think that you should only do cardio when you want to lose weight, but this is not the case. Strength training ensures that you burn calories even when you are resting. Strength training in combination with a little cardio is therefore the best way to lose weight. It is also important that you adopt a healthy diet. You can only lose weight when you are in a calorie deficit. The best way to keep track of this is to count your calories. This does not mean that you have to go on a strict diet right away. In our other article we tell you more about losing weight without a diet.

How often do you exercise per week? Personal training at Beyondfit

Do you really want lasting results? And are you just not managing to lose and maintain your own weight? At Beyondfit, we help you achieve real results and teach you everything you need to know about proper nutrition and a healthy lifestyle. Our trainers serve as a real stick and always make sure that you can train in a safe way. Together with a personal trainer you will create a workout plan and determine how many times a week you will need to exercise. Schedule a free intake so we can look at your wishes and goals together.

Do you sometimes struggle to get out of bed every morning? And do you sometimes snooze your alarm clock a few times before getting up? Many people hate getting up and we all like to stay in bed as long as possible. Yet getting up earlier and having a regular morning routine has many benefits. And did you know that sleeping and losing weight go hand in hand? Discover 4 benefits of a morning routine below.

A morning routine reduced stress

When you have to rush out the door because you got up late, you immediately start the day with stress. How you wake up immediately sets the tone of the rest of the day. You have to leave in a hurry, go straight to work and have no time to wake up and relax. It is more difficult to find peace in your head and you often feel stressed throughout the day. If you set your alarm a little earlier and get up on time, you can relax a little more and it gives you inner peace for the rest of the day.

More productivity

More structure and less stress makes for more productivity. If you always have to rush out the door in the morning you will find little peace of mind which will also make you less productive. By giving structure to your morning you can organize your day in a productive way. In addition, many people are more productive in the morning than in the evening. You haven't done anything then and can start with a fresh start.

A morning routine gives you more energy

When you can start your day calmly and get going for a while you will feel more energetic for the rest of the day. You can make a good and healthy breakfast that will give you energy and have a coffee. Have you been suffering from a little less energy lately and just can't seem to get ahead? In our other article we will give you more tips on how to regain more energy. Working out in the morning also has a positive effect on the rest of your day. When you start the morning with a workout you will feel a lot more confident and powerful for the rest of the day and feel like you can handle anything.

Create structure and a morning routine with Beyondfit

At Beyondfit, we help you create a healthy lifestyle. Losing weight and being healthy go a lot further than just exercising more or eating healthier. At Beyondfit, we believe it is important that you learn to adopt an overall healthy lifestyle. We help you adjust small habits and focus on a sustainable foundation. For example, choose our fit for life program so you can feel confident in your own body again. Schedule a free intake with one of our coaches and together we will see how we can best help you.

How do you stay fit in the office?

Do you have an office job where you often have to sit at a desk for hours? Staying fit at the office can be very difficult. You often don't move around much and sitting for long hours can also cause back problems. Of course it is important to eat healthy and exercise enough, but how do you stay fit at the office? You often have little time to exercise and quickly feel exhausted in the evening. It can also be difficult to stick to a healthy diet when you're at the office a lot. With a few small adjustments to your routines, you can still stay fit at the office. Read our tips for staying fit with an office job below.

Staying fit in the office with nutrition

Staying fit in the office starts with a healthy diet. We understand better than anyone how difficult it is to maintain a healthy diet when you often work long hours. In the morning, you naturally want to lie down as long as possible, so you often don't have time to make a healthy breakfast or lunch. This causes you to have to get breakfast on the go and buy lunch at work. Often these are unhealthy snacks that you can eat quickly and are not really nutritious.

Healthy eating is important if you want to stay fit in the office. A regular morning routine is also important. By getting up just a little earlier you can make yourself a nutritious breakfast and lunch and also reduce stress.

Fit at the office with meal prepping

A great way to stick to a healthy diet and stay fit with an office job is by meal prepping. With meal prepping, you prepare your food ahead of time, so that all you have to do is heat it up or even eat it that way. For example, you can choose to prepare your breakfast in the evening so you don't have to think about it in the morning. For example, make overnight oats the night before which you can easily take with you on the go and are very healthy. You can also meal prep your dinner for the whole week. For example, make a large amount of food on Sunday for the whole week and divide it into containers to store. That way you don't have to go grocery shopping during the week and figure out what to eat each night.

Office fitness exercises

You probably know it, a day in advance you think tomorrow I'm really going to exercise after work. But when your workday is over, you often come home exhausted and don't really feel like going out to exercise. Fortunately, you can also just get fit with small office exercises, also called office gym. There are several office fitness exercises you can do. Good exercises you can do at the office are lunges, wallsit, squats, push ups and planks.

In addition, there are several desk exercises for which you can even stay seated. For example, tighten your glutes and hold for 5 to 10 seconds. Repeat this exercise as often as you can. Another exercise you can do is to lift your legs up one at a time. Hold each leg for 15 seconds. With these easy desk exercises, you will easily get fit at your desk.

Staying fit with office job with proper sitting posture

With an office job, you often sit on an office chair for hours at a time. This can regularly cause various complaints such as back pain or neck pain. To prevent back pain, neck pain or other physical complaints in it is important that you adopt the correct sitting position. It is important here that you adjust your office chair correctly, that your armrest is at the right height and that you look straight at your screen. In our other article we tell you exactly how you can adjust your office chair for a good sitting posture against back pain.

You can also choose to replace your office chair with a sit up ball. A sit up ball ensures that you keep your body active because you have to contently straighten and correct your body. This will keep you fit at your desk all day long.

Staying fit in the office with colleagues

Of course, it's always easier if you don't have to do it alone. Therefore, you can also meet with your colleagues to motivate each other and stay fit in the office. For example, do a challenge together every day. See who can plank the longest, who gets the most steps in a day or who can jump rope the most often. This way you can challenge each other and it also creates a relaxed atmosphere in the workplace. In addition, it is always good to take a walk together during the break and get some fresh air. This stimulates your blood circulation, which also has a positive effect on your brain and allows you to concentrate better afterwards.

Stay fit in the office with Beyondfit

Do you really want to stay fit at the office? At Beyondfit, we teach you all about healthy eating and lifestyle and how you can best combine this with a busy office job. Our nutrition coaches will teach you everything you need to know about healthy eating so that you can apply it yourself. It is important that you not only exercise more or eat healthier, but that you change your entire lifestyle and change bad habits. All our personal trainers have a medical background and can teach you everything you need to know about proper posture so you can prevent injuries. Schedule a free intake and together we will see how we can best help you.