Fitness Guide

fitness guide

Welcome to 8fit! We’re passionate about helping people like you look and feel in shape.

Your body is your greatest asset. Learn how to reach your potential!
You’ll learn how “common knowledge” and “experts” are often wrong, and we’ll give you the data so you can form your own opinions. We are obsessed with the science of how what you put into your body affects what you get out of it, and 8fit is the result. This overview runs through just the parts you need to know.

Why 8fit is different

Most diet programs focus on a short-term goal: lose 10 pounds quickly, take some diet supplement, spend 5 hours a day on a treadmill. Because they are not designed to be followed as long term solutions, it’s easy to derail and quickly regain even more weight than you lost.

8fit stacks up the individual bonuses of doing all the right things: Eating right, toning muscle mass, increasing your metabolic rate, being active, and making daily choices that keep you in your best shape.

As a general guideline, it’s usually considered as healthy and long-term beneficial to lose around 1 pound (0.5 Kg) weekly. Theoretically, this would be caused by consuming 500 calories less daily.
Gaining muscle is a difficult process. Men can expect to gain approximately 1 pound (0.5 Kg) of raw muscle mass within a month, while for women it can be harder.

However, theoretically doesn’t mean practically. Changing the body composition often means stress for the body. Keep in mind that it’s natural that your body needs time to adjust. Be true to yourself and always remember why you started this and why you are doing this.
The exercise and diet program will give you results in practically every case. There are very rare exceptions which, believe us, are probably not applicable to you. The success rate for people who stick to the plan is over 90%, regardless of your starting physical level.

8fit is effective for both men and women because it boosts the body’s resting metabolic rate. Men naturally have higher testosterone levels and therefore a different body composition. For them, it’s easier to build muscle, while women will get “toned” but not bulky because of their different body composition.

What’s inside 8fit?

  • Fat burning workouts
  • Weight loss, muscle gain and recomposition nutrition plans
  • Body science articles
  • 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!
  • Performance tracking

8fit empowers people to get in the best shape of their lives through personalized training and education. Once you reach your goals, you’ll learn how to maintain it for life - this is not a fad diet. We create guided and efficient plans to help you keep great habits, stay motivated, and reach your goals.

Before you start

Tracking your results might reinforce your progress and show you how well your plan is working. However, there is no need to focus on a certain weight on your scales. Rather focus on progress pictures and clothes that fit you.
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 learn how to make the right food choices wherever you are. Whether it be at home, at a restaurant, or picking the healthiest option at a fast food joint. 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 healthy eating more fun.

Essential 8fit goals

  • Promote protein to tone muscles and keep you satiated.
  • Choose healthy carbs and combine them with protein and good fats.
  • Be aware of your overall food intake.
  • 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

  • Limit long hours on 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.

Effects you can expect:

Week one: Transition

If you’re coming from a different diet or if you’ve been eating irregularly, you might feel weaker than usual. This is due to the fact that the body always requires time to adjust. Don’t worry - this passes quickly. If you still feel cravings for sugar, chips and sweets, try your best to resist them as your body acclimates to new habits.

Week two: Higher energy levels

Once your body has adjusted to your new habits, you’ll be surprised by how you’re not hungry anymore. You don’t feel the urge to always snack frequently. Your energy level is noticeably higher, and stays most constantly stable during the day without all the sugar spikes. You are slowly starting to burn more fat at rest, and your appetite is satiated naturally by eating higher levels of protein, healthy carbs and fat.

Week three to four: 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.

Second month: Continue muscle toning and linear weight loss

At this point, your clothes start to become too big for your new size. You could reward yourself by buying swanky (and better fitting) new clothes – 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 and your muscle tone is much better. You have gone from not being able to do a single pushup to easily doing at least ten.

Third month: 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. Get in contact with us and we’ll help you to customize your plan even further. 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!

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.

Read nutritional labels! Ideally, carbohydrates are lower on resting days and higher on workout days. Your meal plan will ensure you're getting enough protein every day based on your stats and goals. The rest of your calories will come from healthy 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 your nutrition plan, 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 complementing 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.

Nutrition tips

Choose satiating snacks which are rather low in carbs. If you have carbs, always combine them with some protein or fat. Avoid soda, chips, and sweets, which neither stave off hunger nor give your body what it needs to burn fat and build muscle.

  • Focus on protein rich foods like meat, fish or cheese. The best results may require several adjustments:
  • Avoid fast absorbing carbs like white bread or pasta. 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.
  • Never eat fruit alone and avoid juices: they’re rich in sugar and will make you hungry.
  • Avoid sugar and derivatives (high fructose corn syrup, cane crystals, agave sugar, etc) as often as possible.
  • Sugar is not your friend. It can make you fat unless you burn it quickly.
  • If the right carbs are chosen and they are combined, they can actually promote weight loss.
  • 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.
  • Eating fat doesn’t make you fat, don’t fear it.

(Ever eat bowl after bowl of cereal without feeling satisfied? It’s full of sugar and makes you crave even more food.)

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 meal once a week, 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. Eat regularly to keep your metabolism active. That will make it easy to lose fat again. 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 meals

Cheat meals are good for morale, and we give you the choice 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.

The cheat meal won’t stop you from seeing results if you are consistent on the other days.

Alcohol damage control

If you’re going to drink, learn how to drink alcohol without gaining fat. Your drink of choice matters, and calories from alcohol are processed differently than from any other source.

Recommended nutritional supplements

Since simplifying your diet can end up limiting some basic nutrient intake. Here are some common examples you’ll find useful:

  • Vitamin D. If you’re not exposed to the sunlight regularly, you might want to supplement it.
  • Fish oil. If you’re not eating enough fish, you’ll need to get your omega 3 as a supplement.
  • BCAAs (branched chain amino acids): If you’re working out regularly, you might benefit from supplementing BCAAs during or after your workouts.
  • Protein powder. Completely optional, but quite handy. If you find it hard to get enough protein from food before and after a workout, low-carb protein powder can be helpful since it dissolves instantly in water.

Commonly abused stimulants: Safety first!

We don’t recommend taking stimulants; they’re unnecessary for fitness and can have undesirable side effects. The safest stimulant is probably caffeine:

  • A moderate amount of 100 mg (which is one cup of coffee) can have positive effects such as mood elevation. Be aware of the caffeine content of common beverages so you don’t overdose, and always try to plan ahead and limit intake in the afternoon so this doesn’t interfere with quality sleep.

Ultimately, stimulants and other substances should be used with caution. Skipping them might lengthen your program, but it could also lengthen your life!
Always learn as much as you can about any new substance before taking it, and become familiar with the basics of supplementing so you have a full understanding of what you’re doing, rather than just trying something for “one more technique.” is a terrific site with links to peer-reviewed studies on hundreds of supplements, minerals, vitamins and foods, and it’s a great first source of information whenever you’re considering a diet modification.
Hopefully you enjoyed our guide! This is a very high level overview of content we elaborate more specifically in our lessons, blog and premium content. We will only include well researched, holistic plans in our specific recommendations to you, and be very straightforward about ideas that are extra and nonessential versus central to the program.

Enough reading for now – time to workout!

Your Journey to Fit
Starts Here

Our workout plans meet you where you are, no matter where you’re starting.

  • Intense and effective 5-to-15 minute sessions that rev metabolism, increase strength, and build endurance
  • Weekly plans customized to individual fitness levels
  • Rooted in High Intensity Interval Training (HIIT), a science-backed mode of exercise ideal for weight loss

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