We’re here to help you reach your goals and, more importantly, make sure you feel your best. In this fitness guide, we’ll navigate through the science behind the 8fit workouts and why short, efficient and intense sessions are the best way to reach your goals.
What makes 8fit different
Most exercise and diet programs are designed to help you lose weight fast, which isn’t always sustainable nor healthy. If you’ve tried a program like this before, then you know what we’re talking about: You restrict what you eat, you exercise for an hour or more per day, you lose the weight, and then you gain it all back.
8fit does things differently. We believe that in order to reach your goals, 20% of your focus should be on fitness and 80% on nutrition. 8fit workouts are modeled on high-intensity interval training (HIIT). This multifaceted exercise program can help you lose fat, gain muscle and improve your overall fitness. Our nutrition plans are customized to suit your needs and taste buds. Every meal contains the optimal balance of macronutrients — protein, carbohydrates and fat — for you.
Feel at ease knowing that your exercise and meal plans are designed to help you integrate fitness and healthy eating into your daily routine.
The 8fit workout program
When you first download the 8fit app, 8fit will allocate a workout program to you designed to meet your current fitness level as well as your goal ( lose fat, gain muscle or improve your overall fitness).
Your main program will include 6 full-body HIIT workouts. Once you have completed the 6th workout, you’ll have the option to move to the next program block. You can go back and repeat workouts you loved at any time and, if you feel like exercises are too easy or too hard, you have the option to preview workouts and swap exercises before each session.
We recommend that start with a goal of completing 4 workouts per week. Every workout includes a 5-minute warm-up followed by a 10 to 20-minute HIIT-style session. We recommend finishing everything off with some light stretching.
What’s great is that you can do the HIIT workouts in your main program from anywhere, at any time and without any special equipment.
How you’ll feel
After the first week of 8fit workouts, odds are you’ll start feeling more energized. By the third and fourth week, you’ll start seeing noticeable results. These results will become even more pronounced when you follow your customized 8fit meal plan along with your fitness sessions. Below is a bit more on that.
- Week 1: The transition
If you begin 8fit workouts and 8fit meal plans after experimenting with other diets (or after eating irregularly for weeks, months or years), the first week won’t be easy. This is because the body requires time to adjust to your new routine. Our advice is to stick with it and if you feel cravings for salty snacks and sweet treats, do your best to resist them by drinking water as oftentimes your body mistakes thirst with hunger.
- Week 2: Higher energy levels
Your week two trophy is higher energy levels. This is because your 8fit meal plan has the perfect balance of protein, fat and carbohydrates to fuel and satisfy you until your next meal. Once your body has adjusted to new habits, you’ll start to notice that cravings disappear and you snack less frequently.
- Week 3-4: Exercise and nutrition — a marriage made in heaven
If you haven’t incorporated exercise or nutrition into your weekly plan yet, now is the time. Pairing 8fit workouts and 8fit meal plans together is the ideal way to see the fruits of your labor. For more information about the importance of nutrition, visit our Nutrition Guide.
- 2nd month: Muscle gain and fat loss
As you lose body fat and gain muscle mass, you’ll notice that your clothes start to be ill fitting clothes start to fit incorrectly. You’ll feel a lot stronger and maybe go from not being able to do a single push-up to easily doing 10.
- 3rd month: Feeling adjusted, getting compliments
At this point in the process, your appetite is under control and you (hopefully!) enjoy working out. As your body changes for the better each day, you’ll develop an inner glow and you’re sure to be getting a compliment or two or more.
As you progress through your fitness plan, it’s important not to be hung up on seeing results or the numbers on the scale. Visible results are great, but they vary from person-to-person. Rather direct your attention to how you feel. We want you to feel good and we want that feeling to make you happy.