• Workout tip 7: What is the ideal time of your workout

    It is commonly thought that the longer and heavier you train, the better the result will be. Althought there's truth in there, you can also 'overtrain'. This has everything to do with the amount of energy your body needs to properly train. When your body is out of energy (simply put) it can't handle a high intensity workout and muscle tissue can even be...
  • Workout tip 6: Mix up your workout schedule once in a while

    If you always do the same thing, how can you expect different results? It's super important to once in a while mix up your workout schedule. That's why we offer multiple workouts. Not just because it gets boring to keep doing the same thing, but also to keep challenging yourself.    It's good to change your schedule every 6-8 weeks. Why do we recommend this?...
  • Workout tip 5: Keep track of your progression

    It is VERY important to keep track of your progression! You should always remember the amount of reps and weights per exercise. You can use the Shakement Workout Schedule! This way you will be able to track if you're making progress and you'll notice when your slacking. Knowing (and seeing) what your max weight is will motivate you to at least do the same...
  • Workout tip 4: Correct execution of the exercise is more important than heavy weights

    Always remember that a perfect execution of the exercise itself is much more important than the weights you're using. When you wrongfully execute an exercise we advice you to take a step backwards in weights. This can be difficult but leave your ego behind and go back a bit until you learn to perfectly do the exercise. When you do it right, you will...
  • Workout tip 3: Find out which weights to use and how many repetitions

    In your workout schedule you will do each exercise a number of sets. You can decide how many on your personal goal. For us, it's difficult to calculate what your max weight is. So hereby we'll explain to you how you can calculate it yourself.    The ideal repetitions per exercise and at max weight is around 6-8 reps. When you can get to...
  • Workout tip 2: Start off slowly, you're not in a rush

    Prevent injuries by starting slowly and always do a warming-up before your workout. This is of crucial importance, not just to prevent injuries but aalso to prepare your body for physical activity. Do some warming-up sets with small weights and do some cardio for 5 minutes. This will make your blood circulate and warms up your muscles.    When you start with your first...
  • Workout tip 1: Stay on schedule

    It is important that you keep follow your personal workout schedule, if you wont chances are you're not going to reach your goal. Look at your schedule as a step-by-step guide which you need to follow to reach the goal. Ofcourse there are multiple roads leading to Rome and there are a lot of tips available to help you stick to your schedule.  Are...
  • Workout tip 12: Effectively lose fat

    People trying to lose weight almost instantly think about doing cardio. Because cardio burns a lot of calories you will lose weight rather fast. But this isn't as it seems. The 'after-burn' (calorie burning after an exercise) is almost 0, while after doing intense workouts your body keeps buring calories a while after you did your workout.  Your body needs, dependant on your workout,...
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