FAQ’sGot questions? Here are the answers to a few of our most frequently asked questions on how the programme works.

A: Before commencing any exercise programme, you should visit your doctor and get clearance to exercise, especially if you have any risk factors, such as these:

  • Family History: Any heart related disease before the age of 55 in father or other male first-degree relative, or 65 years of age in mother or other female first-degree relative.
  • Cigarette smoking
  • High Blood Pressure
  • High Cholesterol
  • High Blood Glucose levels
  • Obesity i.e. Body Mass Index (BMI) > 30kg.m2
  • Sedentary Lifestyle

Please note that the programme prescribed is designed for healthy and non-injured individuals. If you have any injuries, consult a fitness specialist to advise which exercises may aggravate your injury and to receive alternative exercises. It’s also advisable to take this programme to your gym and ask an instructor to check your technique and make sure you are conducting the exercises correctly.

If you are a beginner or are coming back from an injury or sickness, it’s advisable to take this programme to your gym and ask an instructor to check your technique and make sure you’re doing the exercises correctly.

A: “Due to the nature of bodyweight training and the fact that there are no heavy weights or complicated equipment involved, an official age limit is not necessary,” explains coach and workplan creator Trevor Lagerwey. “However, body awareness is important; so if you’re under 18 years old, I would recommend doing it with an adult (or personal trainer) who is familiar with bodyweight training, and only if you’ve been cleared by your family doctor.”

A: The fitness programme has been designed for a man of average or moderate fitness who wants to ramp up his results fast. But you can tailor it by going at your own pace.

  • There’s almost no equipment needed. You just need your body weight, and our potent move combos. Just follow our descriptions and Trevor’s exercise animations for the best technique. You can ask a personal trainer to check your form.
  • ’ve built in progress tests. In weeks 1, 6 and 12, we’ve outlined a basic test for you to do BEFORE starting that day’s workout. This will show how you’re getting stronger and fitter, and it will help keep you motivated. Some of the weeks will repeat workouts, with slight variations in exercises or combos that will also help to show you how your hard work is paying off!
  • Each month will get harder. The workouts will get tougher, and have higher intensity – that’s done to make sure you get the best results possible – but they MUST be done in conjunction with the eating plan.

A: Yes. The exercises have been designed so they use minimal space and very little equipment. All the exercises use only your body weight, or household items such as chairs. You will need some form of step or box for the box jumps, and a bar or crossbeam (something you can hang off safely) for the hanging leg raises. You will also need a stopwatch, or the timer on your phone.

A: “Most certainly,” says coach Trevor. “This workout routine can be performed anywhere. When it comes to the basic equipment needed, you can replace what you usually use with something you have on holiday – for example, instead of using a box for step-ups, use a sturdy bench or tree stump as your raised platform.”

A: “This is entirely up to you,” coach Trevor says. “A lot of people want to get the workout done and dusted first thing, so they can start their day on the right foot. Others like to train after work, or even at lunchtime, to suit their energy levels or schedules. Whatever you decide, stick to that same time frame as best as you can throughout the challenge, to build up a routine.”

A: Very important. Skipping your warm-up increases your chance of injury. Be sure to do the warm-up before every workout session.

A: Yes. Stretching helps your muscles grow and recover, reduces injury, and reduces soreness post-exercise.

A: Always stretch warm muscles. “So if you’re stretching after your workout, your muscles need to be nice and warm,” explains coach Trevor. “If you feel the need to stretch before your workout, be sure to warm up first.” After your workout, stretch the muscles you used. “Because most of these workouts exercise all the major muscle groups over your body, that will include your arms, legs, back and chest,” says Trevor. Stretching should be slow and controlled, with no bouncing. Hold each stretch at a point of mild tension for 20 to 30 seconds. Repeat each stretch twice. Don’t excessively extend, flex, twist or lock any joints. “Don’t stretch through pain – release the stretch if you feel a sharp, sudden pain.”

A: Not necessarily. “This programme is designed for you to do on your own, following the explanations and movements provided,” says Trevor. The programme has been designed to be self-sufficient – the programme IS your personal trainer! “But if you’re unsure of some of the moves, or you’re a beginner, it is advisable to take this programme to your gym and ask an instructor to check your technique, to make sure you’re conducting the exercises correctly.”

A: The eating plan has been designed to be affordable on a budget. We’ve specifically focused on choosing wholesome, nutritious food that provides everything you need to achieve your training and body goals while using the plan. You don’t need to invest in supplements or multivitamins – this eating plan provides everything you need. To help save some money, do some research to find the cheapest supermarket option when doing your weekly shopping run.

A: Yes you can. Simply swop like for like from the list on the website. (eg swop pork for another protein, keeping your portions in check). However, you can also consult a registered dietician to help you make all the required swaps.

Please mail speedshred@media24.com and we will put you in touch with dietician Adrian Penzhorn, who designed this eating plan, to arrange a consultation.

A: Yes you can. Feel free to swap like for like from the food exchange list in the programme. Keeping portions in check is the main goal. If you’ve been newly diagnosed with a food intolerance, we suggest you contact a registered dietician to help you make smart, healthy choices.

Please mail speedshred@media24.com and we will put you in touch with dietician Adrian Penzhorn, who designed this eating plan, to arrange a consultation.

A: Yes you can, although we recommend you contact a registered dietician to help you make smart, healthy choices. Then, simply refer to the food exchange lists and choose a different food with equal value. Vegetarian sources of protein such as soya, tofu, tempeh and quorn can be substituted for animal proteins. Other sources such as beans, lentils and chickpeas are options too but might need to accompany a reduction in portions of starchy foods. Vegetarian protein powders such as soya, pea and hemp are also suitable alternatives.

Please mail speedshred@media24.com and we will put you in touch with dietician Adrian Penzhorn, who designed this eating plan, to arrange a consultation.

A: You don’t need supplements for success; and definitely not with this plan. Unfortunately there are plenty of mainstream supplements that are unproven – or worse, unsafe. Weight-loss and “fat-burning” options often have the least evidence of effectiveness, and the worst track record for contamination.

Because calories are restricted, you can use a broad-spectrum multivitamin so that your vitamin and mineral needs are met. Based on your individual needs, you can decide whether you need further supplementation.

Whey protein is an easy way to bulk up meals or snacks, but it’s not required. That’s why we’ve given equivalent foods that can be interchanged. Remember: whenever you use any supplement, you need to check for quality and safety.

A: Alcohol provides little nutrition, and some unnecessary calories – which hinders success, if fat loss is your goal. It can also delay recovery, your body’s natural repair process. If you can go without, that’s great. If not, try to set a few rules; avoid alcohol after exercise, always consume with a meal, drop the carbs from the meal to balance calories, and have no more than two drinks on any occasion

A: The R499 is a once-off payment that includes your full exercise and meal plan for the whole 12 weeks. You can do the programme as many times as you like. It doesn’t expire.

A: You can pay via EFT, however, please note access to the programme is not instant if you choose this option. Once your payment has gone through, please send proof of payment to speedshred@media24.com. Once we have received your POP and payment has been validated against our bank account, we will grant you access.

Please make your payment to:
Rodale & Touchline Publishers
Nedbank
Account number: 1009 529 080
Branch: 198 765
Reference: Your order number and your name