What’s inside 8fit?
- Fat burning workouts
- Weight loss nutrition plans
- Body science articles
- Build muscle quickly and proportionately
- Custom nutrition plans that are easy to start and maintain
- Strategies to stay motivated, set and keep habits
- Lifestyle design to maintain your fitness without lots of extra effort
- Immediate, specific actions and recommendations
- Tips to boost your energy naturally. Lose dependence on sugar and caffeine!
- Performance tracking
8fit empowers people to get in the best shape of their lives through personalized training and education. We create guided and efficient plans to help you keep great habits, stay motivated, and reach your goals.
Before you start
It’s important that you own a precision digital scale to track your weight and body fat %. Measurement is the first step toward improvement. Tracking your results will reinforce your progress and show you how well your plan is working.
You will not need any kind of special equipment or a gym membership. For our core program, you won’t be spending more than two hours a week doing exercise, and you can do everything at home.
You will make changes to your diet, but they’ll be easy to follow anywhere: at home, fast food, and restaurants. You’ll choose from a varied and tasty range of ingredients and flavors (in fact, many people end up getting creative and enjoying a wider flavor range than before). We’ll explain how to cheat once a week to make dieting more fun, and how to do damage control when drinking alcohol.
Essential 8fit goals
- Limit carbs to allow you to enter ketosis, the fat burning mode.
- Promote protein to tone muscles and keep you satiated.
- Keep overall food intake at a moderate caloric deficit.
- Increase your resting metabolic rate with short, intense exercise sessions.
- Introduce simple healthy habits, like walking to work or avoiding soda.
- Keep track of your daily weight and foods you eat to make smarter choices.
- Reprogram your genes, regardless of your starting condition.
Things to avoid with this program
- Avoid the treadmill. Doing cardio for hours is not the most efficient way to lose fat.
- Avoid overtraining. More than 20-30 minutes of intense exercise can be counterproductive.
- Avoid hunger. Starving yourself results in unhealthy, unattractive weight and muscle loss.
- No magic solutions. We’ll explain the details of how everything works.
- The right supplements can balance your diet and enhance your training, but aren’t crucial.
Effects you can Expect:
Day 1-3: Transition
As you cut down your carbohydrate intake, you first lose weight quickly by depleting your glycogen. During these days you will feel weaker than usual, but this passes quickly. If you still feel cravings for rice, pasta, bread, sugar, fruit, dairy, and sweets, you must resist them as your body acclimates to new habits. You lose 2-4 lbs in this period, depending on your body size.
Day 4-7: Enter ketosis
Once your body sheds itself of the stored glycogen, you are in fat burning mode (ketosis). You are surprised by how you’re not hungry anymore. You don’t feel the urge to eat as frequently. Your energy level is noticeably higher, and stays most constantly stable during the day without all the sugar spikes. You are now burning more calories at rest, and your appetite is sated naturally by eating higher levels of protein and healthy fat.
Week 2-4: Incorporate exercise
As you start working out, the effects of dieting multiply. Your resting metabolic rate is higher because you are burning more energy and because short and intense exercise sessions are using what you eat for rebuilding your muscles, instead of storing it as fat.
Frequent, 10-15 minute bursts of exercise are easy to incorporate into your day and literally change how your body utilizes and processes food. This makes “cheating” less consequential and puts you on an upward spiral where you’ll have more natural energy, which you can reinvest in better workouts and a less frequent need to get energy from more food, especially sugar.
Month 2: Continue muscle toning and linear weight loss
At this point, your clothes start to become too big for your new size. You can should reward yourself by buying swanky (and better fitting) new threads – but keep the tags, because your transformation isn’t finished just yet!
Frequent exercise can change the hormonal balance in your body, helping you sustain your new body type. (This is also why it can be hard to make significant changes, since your body adapts to certain activity and dietary patterns.) You are shedding body weight at 4-6 lbs per month, but you are also building muscle so you are actually losing 8-10 lbs of fat per month. Your muscle tone is much better, and you have gone from not being able to do a single pushup to easily doing at least ten.
Month 3: Adaptation to the new conditions
Your hormones have readjusted to your new conditions: your appetite is under control, you’ve started enjoying being active and working out (hell, it’s addictive!), and your appearance is improving day after day. Anticipate compliments.
Long term, this program will allow you to go all the way to a “ripped” state where you can see your abs. The process is practically linear, although as you get very fit it will become trickier to lose additional fat. There are many strategies like intermittent fasting to lose the final pounds of fat if you are interested, but in most cases you will simply look and feel great at this point.
The diet plan
Nutrition is 80% of your success. Eating properly will bring results even when you’re not able to exercise, and of course will enhance your performance in any exercise program.
It’s very important that you track everything you eat. Even if estimating is hard, like when you eat out at a restaurant, take your best guess. It’s much better to be slightly wrong than to not know at all. The success of your diet depends on this!
Lose It! is a great app to track your calories and nutrition. It tracks calories, sugar, fat, protein, common foods, invented foods and an enormous database of products that are easily searchable through text input or a barcode scanner. Entering a meal takes 10 seconds, and it’s amazing how better awareness can improve your diet. Since 3500 calories roughly equals a pound, you can track your regular diet and set goals for modified caloric intake that’s comfortable for you to do, consistently. By tracking your diet, you’ll lose most of the guilt that comes from eating [assuming you stick to your plan!].
Being able to “counteract” calorie-rich foods with the right amount of exercise and diet modifications gives you much more freedom, along with the flexibility to eat a greater variety of foods while staying within the zone you committed to.
MealLogger lets you keep a photo journal of your diet, so you can keep yourself accountable and track your successes. It also saves you from having to write down all the individual foods you eat if you’re trying to track vegetables, dairy or anything specific.
Read nutritional labels! When you sign up, we’ll give you specific ranges for the carbs, protein and fat you should eat:
Carbohydrates will be lower in resting days and higher for workout days.
We’ll also provide a target range for protein based on your stats and goals.
The rest of your calories come from fat until you complete your daily calories.
The Workout Plan
Our app provides customized workout plans based on your starting point and goals.
8fit’s short, intense plans will:
- Increase your metabolic rate, so you constantly burn additional calories 24 hours after exercising.
- Safely boost your growth hormones, so your body uses more energy to build muscle and stores less fat.
Four times a week, do intense bursts of exercise. Read the full workout guide for more detail, but roughly speaking, each session looks like this:
- 5 minutes warm-up: dynamic stretching, light exercises. Bring your pulse up to maximize performance.
- 15-20 minutes exercise: do a block of exercises for push, pull, legs, or core. Perform these at maximum intensity. The level at which you perform will change as you gain strength, but you must always make it a challenge.
- 5 minutes cool-down: static stretching. This will help you recover and become stronger.
8fit’s exercise plans can be done at home, at a gym, or even in a hotel room. Because they are brief and simple, there is really no excuse to not do them. You will feel significantly stronger after the first 2 weeks and overcome the inertia of starting a new program; at that point, it will become habitual and your momentum will carry you forward.
By doing frequent exercise you will be sending your body positive signals: build more muscle, improve circulation, increase the metabolic rate, use more fat as fuel. Together with the diet, this will quickly start reprogramming your genes and metabolism to rebuild your body in a healthier, fitter configuration.
If you wish to continue improving muscle beyond the basic levels, you can add in weight lifting, which will allow you to build more muscle more quickly by increasing the amount of resistance.
We’ll guide you through complimenting the diet and exercise program with easy-to-follow, healthy habits. They’ll help you stay fit for life. Reminders for basics like biking to work, taking the stairs, and getting enough sleep will set you up to continually improve on multiple accounts.
– Choose satiating, low-carb snacks like almonds. Avoid soda, chips, and sweets, which neither stave off hunger nor give your body what it needs to burn fat and build muscle.
- Try to get your carbs only from vegetables and protein rich foods like meat, fish or cheese. The best results may require several adjustments:
- Avoid fast absorbing carbs like bread, pasta, rice, grains, pasta, beer, cereal, and potatoes. Fast absorbing carbs have a high glycemic index, which means they either need to be burned quickly or they’ll be stored quickly. These types of foods are more likely to make you gain weight and create cravings.
- Try to avoid juices and fruit, except tomatoes and avocados: fruit makes you hungry.
- Avoid sugar and derivatives (high fructose corn syrup, cane crystals, agave sugar, etc) as often as possible.
- Sugar makes you fat unless you burn it quickly, which is difficult unless you start intense cardio within 15 minutes of consumption.
Reduce consumption of milk and yogurt, except perhaps after a workout. Dairy is insulinogenic, which makes you more likely to store fat and get hungry.
- There are very good reasons why carbohydrates make you fat. Avoiding them will allow you to get in shape much faster.
- Carb intake should be slightly higher for days when you’re working out, because your muscles will need to replenish the glycogen you burn with exercise.
- Proteins will go partly to building muscle, partly to providing energy. They are the building blocks for your body. Eating protein is more satiating than eating carbs and will help you be in control of your choices.
- Fats provide long term energy and satiety. Contrary to popular belief, eating fat doesn’t make you fat when consumed in reasonable portions: a 600 kcal plate of bacon and sausages, while smaller in volume, is more satiating than 600 kcal in yogurt and cereal. Fear not the bacon.
(Ever felt heavy after eating, or still hungry after stuffing yourself? Ever eat bowl after bowl of cereal without feeling satisfied?)
Sticking to this simple plan, you will quickly feel considerably more energetic and less hungry. Some dieters also report needing less sleep time and feeling naturally active all the time.
Cheating, Slipping and Breaks
What happens if you derail for a few days? Don’t panic! It’s better to cheat in a controlled way so that you’re less susceptible to binging. Lifestyle changes can be difficult; it’s perfectly acceptable to ease your way into them and allow for flexibility rather than see every day as an “all or nothing” statement to the entire program. We recommend actively planning one cheat day every 1-2 weeks, following the tips in next section to mitigate the damage to your progress. Scheduling your cheats will allow you to feed the beast and let loose while keeping your diet on track.
If you fall off the wagon for a longer period, simply get back to it as soon as you can. It will take you 2-3 days to deplete glycogen stores and enter ketosis again, and you may lose 2-4 lbs of the regained weight quickly, but at least you’ll be back in fat burning mode. See this as a big picture, long-term commitment. If you “climb three stairs, then slip down one” you’re still better off. Focus on your victories, your goals, your achievements, and recognize your net gain rather than the short-term effects of a relatively brief lapse.
Cheat days are good for morale, and it’s recommended to plan one every 1-2 weeks – this way it comes as an anticipated reward, you’ll enjoy it much more than if you simply “give in” to an unanticipated temptation, and you’ll be better able to resist cravings the rest of the time.
This also let’s you feel like “yourself”…that is until your new self takes over, and your old cravings disappear on their own.
Post-cheat day, you can anticipate gains on the scale, especially if you’ve otherwise been maintaining ketosis. Replenishing your muscle energy stores can tack on several pounds of water weight all at once. Don’t freak out – it’ll vanish over 48 hours as you return to eating clean. If this is a bigger concern, there are several safe teas to help you lose water weight more quickly.