So perhaps you’ve stumbled across the viral YouTube content by Blogilates or Buzzfeed with tens of millions of views.

Videos which promote the infamous 100 squats a day for 30 days challenge.

And damn, challenges like this have a nice ring to them don’t they?

They get you thinking: “Maybe that’s the workout I need to get the nice toned legs I’ve been after for years”.

But unfortunately, workouts like these don’t always live up to the hype.

You probably already know that squatting is a highly effective exercise for your legs and to some extent your glutes.

But is squatting 100 times daily effective? Is it enough to grow your butt?  Or enough to help you lose weight in general?

Performing 100 squats a day is not the most effective way to tone your legs and butt and will probably give you little to no visible results in 30 days. However, this challenge can absolutely be a good place to start if you are a beginner hoping to build up a healthy habit. It’s also a straightforward workout regime that doesn’t require much thought or equipment.

So, is it worth performing this challenge?

As a fitness professional for many years and having worked with thousands of clients.

I’ve seen it all when it comes to fitness fads, challenges and programs.

So today, I’ll be bringing a scientific and professional perspective to the discussion.

Rather than just hearsay in a viral video.

I’ll be exploring whether squatting 100 times a day for 30 days is worth doing or not.

Here’s what we’ll be covering:

• What is the 100 squats a day challenge?
• 100 squats a day: before and after results
• Will 100 squats a day make a difference?
• Is 100 squats a day enough for weight loss?
• How many calories does 100 squats burn?
• Does 100 squats a day make your bum bigger?
• How to build up to 100 squats

Let’s dive in!

100 Squats a Day

As its name suggests, the 100 squats a day challenge involves you squatting 100 times a day for 30 days.

There are no rules around how you accumulate the 100 squats.

You could choose to do them all in one set.

Or you could break them up into any other combination of sets and reps, adding up to the 100 total.

There’s also no recommendation for how much weight to use or which squat variation is best.

However, I’ve seen most people do their 100 squats with just their bodyweight – including the many examples of people doing it online.

But how did this form of training even come about in the first place? And what are the expected results?

100 Squats a Day: Before and After

The 100 squats a day for 30 day challenge BLEW UP back in early 2018.

This was after a video by Buzzfeed went VIRAL, racking up millions of views within a few short weeks.

The video showcased three individuals – two women and one man – undertaking the challenge and recording their experience.

Here are their results before and after the challenge:

Will 100 Squats a Day Make a Difference?

Despite their emotional reactions, the participants in the experiment actually experienced no significant changes to their physique.

In fact, the maximum change for any one of the participants was a 1 inch increase in thigh circumference from Shannon.

Which is something she stated at the start of the experiment she was trying to avoid!

Furthermore, Spencer was hoping to use the experiment to put on some size, but also ended up doing the opposite and decreasing his hip circumference.

With such a small sample size, it’s hard for this example to argue that this challenge is effective when it comes to changing one’s lower body physique.

To my knowledge, there are also no published studies on whether 100 squats is actually an effective way to train.

And I personally never have and never would prescribe such a workout to any client of mine.

I’m actually a little disappointed with how the video tried to convince you through the emotion of the participants that the experiment was a success.

Especially when there are far more effective ways to train (more on that later).

Before I get stuck into why I’m not a massive fan of this challenge, I want to point out some of the positives.

Benefit 1: Enjoyable Challenge

Like I said earlier, 100 squats a day for 30 days has a nice ring to it.

With this challenge, you’re certainly going to see some quick progress.

It’s also a lot more enjoyable for most people than a trip to the gym or going for a long run in the rain.

And like I always say, finding workouts that you enjoy is key to long term success.

Benefit 2: Easy to Follow

As a beginner, it’s easy to get extremely overwhelmed and even a little stuck

Maybe you’ve bought a brand new program but don’t know how to do all the exercises.

Or maybe you don’t have time to commit to all the features on offer.

So if you just want a straightforward regime to follow that doesn’t take too long, this is a winner.

Benefit 3: Helps You Build a Healthy Habit

In the fitness and weight loss industry, there are constantly people trying to sell you programs, diets, pills and memberships – you name it.

Which is why it’s better to start with something, anything, rather than staying stagnant, overthinking everything.

The 30 day challenge is a great way to build a simple, healthy habit that can become more targeted, effective training later.

Concern 1: No prescription of weight, reps, or rest

One of the concerns I have with the challenge is that there’s no real prescription of weight, breakdown of reps, or how much rest that should be taken between sets.

If your goal is to tone your legs and butt, then this exercise prescription is less than ideal.

And keep in mind – just because you feel a burn in your muscles – doesn’t mean your muscles are actually growing.

In fact, in order to tone your muscles, it’s usually more effective and convenient to be lifting a heavier weight for less reps.

Rather than doing a massive number of light reps with your body weight.

In this paper, researchers found that in order for high rep training to be effective, you need to be reaching muscular failure at some point in each set.

Simply put, in order for the 100 rep challenge to be effective, at some point you would need to be unable to complete a repetition due to your legs almost giving way.

Depending on your fitness level, this may not be possible if you’re only using your bodyweight alone.

You may need to add some additional weight like a barbell or kettlebell to increase the difficulty.

So instead of 100 squats, it would be better to do something like:

• 4 sets of 12 squats holding a kettlebell
• 3 sets of 10 reps with a bar

Concern 2: No rest days

Believe it or not, your muscles actually don’t grow when you workout.

They actually grow when you’re resting and sleeping.

As a fitness coach myself, I would never give my clients the same exercise more than a couple of days in a row.

This is because it does not allow the working muscles to rest and can actually hinder progress, not promote it.

Rather than 30 days in a row, your squats are far better off interspersed with rest days, especially if you’re lifting weights while performing the movement.

In the example above, Spencer appeared to be using a barbell when performing his squats, which is only asking for an overload injury to occur.

Concern 3: Squats aren’t the most effective glute exercise

When I first started weight training about 10 years ago, I turned to squats immediately.

I thought that they would be a great way to work and tone up my bum.

However, I could only really feel my quads working.

Upon further investigation and research, I soon found that there are far more effective ways to target the glutes, such as:

• Hip Thrusts
• Glute Bridges
• Deadlifts
• Romanian Deadlifts

These exercises are far better at targetting your posterior chain muscles (your hamstrings and glutes).

So if you want to tone up your butt and right below it, these movements are your best better (rather than squats).

Concern 3: Photos are deceptive

A further concern I had was that the before and after photos are quite deceptive.

If you take a look at the shot of Brenda from behind, you can notice that she is tugging on her shorts.

This makes it appear like she has more of a gap between her thighs, which is a little deceptive.

Furthermore, in my opinion, the rest of the photos hardly reflect any significant change.

Concern 4: Not enough time to see changes

When it comes to changing your body’s appearence, everyone wants  a quick fix.

And who can blame us?

Eating healthy and working out is damn difficult and hard to stick to.

But in reality, losing weight, toning up and getting in shape takes consistent time and effort.

Think several months and even years, not 30 days like this challenge falsely promises.

If you are hoping to see the quickest change possible, I would start by eating fewer calories than you’re burning on a daily basis.

As well as adding in a lengthy workout several times a week, rather than this squat challenge which can be done within a few minutes.

What You Should Do Instead of 100 Squats Every Day for 30 Days

So, as you’ve probably gathered, I don’t believe that this challenge is the most effective way to lose weight, tone your butt and get in shape.

Instead, I would recommend following a progressive strength program that builds up in difficulty over time.

One that works all areas of your body, not just your legs like with squats.

This can either be using your own bodyweight, or with external weights like adjustable dumbbells or at the gym.

Here’s an example of what your program might look like:

• Squats 3 x 10
• Inline Push Ups 3 x 10
• Towel / TRX Row 3 x 10
• Hip Thrusts 3 x 10
• Plank 3 x 45 seconds

Another couple of options could be to check out the best workout apps and follow along to their video workouts.

Or check out our 6-week home workout regime for beginners.

Before we wrap up this topic, here are a few FAQ relating to the 100 squats a day challenge:

How Many Calories Does 100 Squats Burn?

On average, a squat burns around 0.32 calories for each repetition.

This means that 100 squats would burn around 32 calories in total.

Which makes it difficult for them to be helpful alone when it comes to losing weight or transforming your physique.

Is 100 Squats Enough for Weight Loss?

Depending on your fitness level, 100 squats can take anywhere from 2-20 minutes.

However, for most people, it won’t take more than a few minutes, especially after some practise.

So with that in mind, 100 squats alone is hardly going to make a difference when it comes to losing weight.

This is unless you are pairing your squats with other exercise(s) and a caloric deficit nutrition plan.

In reality, squats are a great start, but only really make up one small part of a comprehensive weight loss plan.

Perhaps the only caveat I have is if you are extremely overweight / obese.

In this instance, performing 100 squats would probably be extremely difficult and may lead to some significant weight loss if performed consistently across the 30 days.

This is because if you are very overweight and unfit, a single bout of squats is going to be a very energy-consuming task.

Does 100 Squats a Day Make Your Bum Bigger?

Unfortunately, 100 squats a day is not going to make any significant differences to your glutes.

This is is especially so if you’re only using your own body weight.

This is because these exercises primarily work the anterior chain of your lower body, such as your quads.

If you’re hoping to target your glutes, we would recommend trying exercises like:

• Hip Thrusts
• Glute Bridges
• Deadlifts
• Romanian Deadlifts

There’s no doubt about it, the lat pulldown would have to be one of the most popular machines in the gym.

I remember many times where I’ve been waiting up to 30 minutes to get a shot doing this popular exercise.

And to make matters worse, the lat pulldown is also extremely difficult to replicate if you don’t have access to a gym.

So what do you do when your brand new exercise plan tells you to do 3×10 lat pulldowns…

…but you don’t have access to a lat pulldown machine?

What are some lat pulldown alternatives you can use?

The 20 best lat pulldown alternatives are:

• Lat Pullover Machine
• High Row Machine
• Plate Loaded Pulldown Machine
• Assisted Pull Up Machine
• Seated Row Machine
• Lat Pulldown Replica
• Cable Row
• Cable Face Pull
• Straight Arm Pulldown
• Single Arm Pulldown
• Single Arm Bent Over Row
• Bent Over Dumbbell Row
• Dumbbell Pullover
• Band Lat Pulldown
• Band Straight Arm Pulldown
• Band Supported Pull Ups or Chin Ups
• Chin Up
• Pull Up
• TRX / Inverted Row
• Eccentric Pull Ups or Chins Ups

Today, we’ll be breaking down each of these lat pulldown alternatives one by one.

So you can ensure you never neglect these working muscles, no matter your situation or setting.

Here’s what we’ll be covering:

• What Muscles Does the Lat Pulldown Work?
• Lat Pulldown Alternatives at the Gym
• Lat Pulldown Alternatives Using Dumbbells
• Lat Pulldown Alternatives at Home

The first part of this article will focus on educating you about the muscles worked when you perform a lat pulldown.

By learning this, you shouldn’t have to refer to this over and over article again any time this issue comes up.

Instead, we want to teach you how you can come up with your own alternatives easily.

Let’s dive in!

How to Choose a Lat Pulldown Alternative

When trying to mimic the lat pulldown, you should go for for exercises that work similar muscles.

Including the:

• Latissimus Dorsi
• Romboids
• Posterior Deltoids
• Traps
• Biceps

There are two main ways to do this:

1. Perform vertical pulling movements that use a wide grip.

A vertical pulling movement with wide grip has you pulling ‘down’, driving your elbows towards the floor.

They’re the best way to target the lats.

Ideally, when choosing a lat pulldown alternative, you want to try and replace it with another vertical pulling movements, as these most closely resemble it.

2. Perform horizontal pulling movements that use a narrow grip

You can also target the lats by performing horizontal pulling movements with a narrow grip, such as a narrow grip seated row.

Because you’re trying to target the lats, the way you execute this horizontal pull is important.

Rather than trying to ‘row’ the bar as you usually would.

You should instead focus on driving the elbows down towards the floor.

Using these two strategies, it’s easier to come up with a wide range of exercises that can target the lats.

And ultimately, be an alternative to the lat pulldown.

Lat Pulldown Alternatives

Here’s a summary table of all 20 of our lat pulldown alternatives for quick reference.

We’ve broken them down into machine, cable, dumbbell, band and bodyweight.

Lat Pulldown Alternatives With Machines

The first few lat pulldown alternatives we’ll be discussing are ones that can only really be performed at the gym.

This is because they require access to a cable machine and or specific, large machines not found in your backyard gym or home.

If you don’t have access to a gym, you’ll likely need to skip these sections and move to dumbbells, bands or bodyweight.

1. Lat Pullover Machine

2. High Row Machine

3. Plate-Loaded Pulldown Machine

In the days where I was a member at the local bodybuilding machine, you could always count on their plate loaded alternatives to give you a helping hand if your first choice was taken.

The plate loaded pulldown machine is one such option, as it allows you to complete an almost identical exercise as the lat pulldown.

The only difference is it’s plate loaded rather than pin loaded and you usually have to control each arm individually rather than together like in the lat pulldown.

Although it’s a little more work to get the weights on and off to match your strength level, it’s a great alternative to the classic lat pulldown which I highly recommend.

In fact, some people actually prefer this option!

4. Assisted Pull Up Machine

Although they’re certainly a little rarer to find in most basic gym settings, the assisted pull up machine is also a great alternative to the pin loaded lat pulldown.

This machine can be identified by looking for the pull up bar with the pin loaded weight stack as well as the knee pad for kneeling upon right below it.

The assisted pull up machine is also a great option for beginners who want to work their way up to performing a bodyweight pull up or chin up but who need a little more assistance.

Instead of the weight stack working against you – in this instance – it’s actually working for you.

As a result, keep in mind that as you work your way up in weight on the weight stack, the movement will actually be getting easier.

Lat Pulldown Alternatives With Cables

Cable Row

If worst comes to the worst and you can’t action any of the exercises above, you may have to resort to some horizontal pulling exercises as your lat pulldown alternative.

One such option is the cable row. No doubt, you’ve probably already used this one before!

If the seated row is already on your program, you can always change up the handles to help you work slightly different muscles.

Lat Pulldown Replica

Although you might not have access to the lat pulldown machine itself, there are still many ways in which you can replicate the movement in the gym with the right equipment.

I call it the ‘lat pulldown replica’.

In the days where the gym has been busy, I’ve found myself a single bench, dragged it over to one of the multi purpose cable machines, and created my own makeshift lat pulldown.

Keep in mind that it’s not a perfect fix, as you won’t have a knee pad above your thighs to keep you in place if you’re on the stronger side.

Cable Face Pull

When it comes to lat pulldown alternatives, another popular option gym goers like is the cable face pull.

I personally really like the face pull, as I can achieve a really nice retraction of my shoulder blades and can really feel my postural muscles working.

If you’re worried that it won’t target your lats like it’s partner in crime, you can always shift the anchor to higher up and keep your elbows closer to your sides – almost like your performing more of a straight arm pulldown.

Lat Pulldown Alternatives With Dumbbells

Next up we have lat pulldown alternatives you can replicate (to some extent) using only dumbbells.

Although it’s near impossible to re-create a vertical pulling movement using dumbbells (unless you’re keen on hanging from the ceiling by your legs)…

..these movements still target very similar muscles and will ensure you can still reap similar muscle-gain rewards.

These alternatives can be performed anywhere that you have access to dumbbells which can be either at the gym or even from the comfort of your own home.

Single Arm Bent Over Row

The single arm bent over row (as its name suggests), is performed one arm at a time either using a bench or with one arm outstretched against a steady surface.

I personally love this exercise, as it helps me to pack my shoulder blade back into a steady posture, and work on my core strength left to right and visa versa.

One downside with single arm bent over rows is that they can take longer to perform as a lat pulldown as you have two seperate sides to work.

So if you’re short on time, it might be worth trying out the next one:

Bent Over Dumbbell Row

The bent over dumbbell row is extremely similar to its single arm counterpart, minus the fact that you perform both arms simultaneously.

The bent over dumbbell row can be a great alternative to your classic lat pulldown if you’re struggling to find a spot on this popular machine.

This one can be a little harsher on the lower back and requires a fair degree of torso and core strength, so make sure you know how to perform a hip-hinge correctly and can maintain a steady posture before you try it out.

The bent over dumbbell row can also be performed using a barbell, if you want to change it up after some time.

Dumbbell Pullover

To finish off our dumbbell options, we have the dumbbell pullover.

If you’re not familiar with it – it’s an exercise performed lying on a bench, and initiated by extending your elbows overhead holding a dumbbell with both hands.

I personally don’t perform this one, as it’s a little cumbersome on my loose shoulders which I’ve come close to dislocating many times. So if you’re like me, probably best to avoid.

Now, keep in mind that this option only works your shoulder joint, rather than your elbow joint additionally.

However, it literally only requires one single dumbbell and is a great way for you to isolate your lats, pecs and Serratus anterior.

Lat Pulldown Alternatives With Bands

Lat Pulldown Using a Band

Another versatile type of equipment you can use when you can’t get into the gym are resistance bands. You can perform these exercises almost anywhere!

To perform a lat pulldown using a band and replicate this popular movement, you’ll need to find somewhere up high to securely fasten it.

We recommend using the chin up bar or beam from earlier.

From here, you can perform a lat pulldown movement using banded resistance rather than your typical weight stack at the gym.

Lat Pulldown Alternatives With Bodyweight / At Home

The final four lat pulldown alternatives in this article are exercises you can perform from your own home without any heavy weights or cumbersome equipment.

Chin Up / Pull Up

During the lockdowns of 2020, chins ups were an absolute life saver for me!

They’re great because they simply use your own bodyweight as resistance and work very similar muscles to your classic lat pulldown.

Keep in mind that you’re going to need some sort of bar or beam that can support your bodyweight as you perform the movement (which not every yard has).

If you start to get sick of chin ups and want to change it up a bit, you can revert to a pull up that uses an overhand grip instead of the chin up’s underhanded approach.

Pull ups are a great way to bring more focus to your back muscles rather than your biceps like in the chin up.

TRX Row

The TRX would have to be one of the most versatile pieces of equipment out there, being both lightweight and portable, but also giving you the ability to leverage your own bodyweight as resistance.

As a result, the TRX Row was another lat pulldown alternative I regularly used during the 2020 lockdowns.

If you don’t have a TRX, you can always lodge a towel in your door frame and perform the movement that way instead. (Just make sure it’s securely lodged to avoid falling on your ass!)

How Do You Do Lat Pulldowns Without a Machine?

How Can I Mimic Lat Pulldown at Home?

How Do I Do Lat Pulldown With Free Weights?

How Do I Do Lat Pulldown Without a Bench?

Conclusion

Fortunately, there are dozens of ways that you can replace the lat pulldown if you don’t have access to it, or simply want to change things up.

Whenever you’re stuck for lat pulldown alternatives, remember to have a think about the movement you’re performing and how you can replicate that using a different machine or equipment.

That way, you’ll never need to get stuck researching pulldown alternatives in between sets and can instead go in feeling confident, competent and prepared for anything.

There’s a lot going on when you squat.

Not only are you simultaneously flexing your hips, knees and ankles to perform this compound movement.

But oftentimes, you’re having to support a heavy barbell or set of kettlebells on your back or shoulders.

As a result, you might be looking for ways to make the squat a little easier to coordinate.

One of which, is experimenting with squatting without shoes on to better grip the ground.

But is the squat barefoot actually safe?

And is barefoot squatting better than squatting with your shoes on?

Barefoot squatting is……..

However, barefoot squatting certainly isn’t for everyone.

As result, we’ll be weighing up the pros and cons of squatting barefoot squatting.

To help you decipher whether it’s the right option for you.

Or whether you’re better off sticking to your typical shoes.

Here’s what we’ll be covering:

• Why Do People Squat Barefoot?
• Barefoot Squatting Pros
• Barefoot Squatting Cons

Let’s dive in.

Why Do People Squat Barefoot?

So if you’re reading this article, you’ve probably been going to the gym for at least a few weeks or months.

As you work out, over time you start to observe other gym goers’ traits, habits and behaviours.

It’s only natural that there are people in the gym we look up to and whose workout tactics we like to emulate.

Perhaps one of the habits you’ve noticed is that some other gym goers perform exercises (in particular squats) in their bare feet.

So why do people squat without their shoes on?

Here are some of the reasons why people squat barefoot:

• Helps to improve ankle mobility
• Ability grip the floor better
• Greater stability during the movement
• Improved foot strength
• Better proprioception and body awareness

So as you can see, there are plenty of reasons to start squatting barefoot, however, you’ll first need to find out if it’s even an option at your facility.

Whether your gym is one where squatting barefoot is commonplace or not really comes down to the type of gym you attend.

For instance, if your gym is a little more intimate or yoga/wellness focused, taking your shoes off may be pretty common.

Whereas big commercial gyms are on the other end of the spectrum and may not even allow shoes to be removed at all.

Why You Should Squat Barefoot

Squatting barefoot certainly has its benefits and is absolutely worth considering if your gym facility allows it.

Helps to improve ankle mobility

Some of the habits we’ve adopted in this 21st century life are very debilitating to our posture and mobility.

For instance, we’re oftentimes hunched over a laptop or phone screen, leading to rounded shoulders and tight chest muscles.

Or we start getting a sore back from tight hip flexors due to sitting for up to 8 hours day.

Another example is having poor ankle mobility from the constant wearing of shoes with an elevated heel.

Over time, this can lead to chronic shortening of the calf muscles, reducing one’s ankle mobility.

When we squat without shoes on, we’re playing our part in helping undo these bad habits our body is contending with.

By squatting without shoes on, our ankle joint and calf muscle will be put into a greater stretch as our shin angles further over our big toe.

Ability to grip the floor better

Another downfall of wearing shoes when squatting is the oftentimes large, cumbersome sole in between your foot and the floor.

This makes it difficult to achieve your desired contact and purchase with the floor.

When you squat without shoes on, you’re allowing a larger percentage of your foot to gain traction with the ground.

Once you’ve adjusted to this over time, it not only feels better, but it can also help many people lift more weight compared to their previously used squatting shoes.

Greater stability during the movement

Depending on your current shoe sole, you may actually be hindering your squatting performance.

Oftentimes, the runners we buy contain soles that are thick and rubbery, which are not ideal for squatting.

This rubber sole is not a hard surface which you can adequately push and transfer force against.

This is why many people find that squatting barefoot helps them to feel more stable during the squatting movement.

Improved foot strength

Another issue with wearing shoes all the time, is that it chronically reduces our foot strength. They’re kind of like a crutch for our feet.

It’s no wonder that many of us roll our ankles all the time due to loose tendons and ligaments!

When you squat barefoot, you’re forcing the intrinsic muscles of your feet as well as the muscles that control your ankle, to become stronger.

This will not only help your squat performance, but will also improve your life as a whole and can decrease your chances of ankle rolls going forwards.

Better proprioception and body awareness

Imagine having to type at the computer with gloves on.

Or having to wear sunglasses in a dark room.

Wouldn’t that feel like you’re not really getting any decent feedback with the surface you’re trying to engage with?

Well, that’s kind of what it’s like when you squat with shoes on.

Instead of getting live feedback on how your ankles are feeling throughout the movement, you’re actually limiting something called proprioception.

By squatting without shoes on, you’re enabling your body to get better feedback from your surroundings, helping you to perform it to a higher level.

Why You Should Stick to Squatting with Shoes On

So although there are certainly many reasons why you should squat with your shoes off, it absolutely has some downfalls you need to be aware of.

More often than not, these are short term issues and can be resolved if you persist with squatting barefoot.

So don’t let them deter you from making the switch if that’s what you’re hoping to do.

Poorer Squat Depth

As we descend into a squat, our hips sit back.

As a result, our knees must translate forward over our toes in order for us to stay balanced and not end up on our ass.

When we switch to barefoot squatting, the elevated heel we once had in our shoes is now gone.

Making it more difficult for our shins to move forward over our toes.

This means that when you first switch to barefoot squatting, your squat depth may be compromised.

Not to worry, over time this should improve as your body adjusts and your ankle mobility improves.

In the meantime, you can try our the exercises below to speed up the process.

Initially Less Stable

When you first switch to barefoot squatting, you’ll almost feel….

…a little naked.

When your feet were covered with shoes, you most likely compensated for any weaknesses in strength or mobility.

But now, you’ll probably feel initially less stable and like your ankles might roll in or out at any moment.

As a result, you might need to take some weight off the bar as you adjust to having no shoes on when performing the squat.

Shift in Loading Patterns

Do you remember the first time you performed a squat, deadlift, bench press, or any new big movement for several sets?

Well, you probably pulled up pretty sore!

This is because your muscles were performing a new movement pattern which breaks down the microfibres within the muscle belly.

And also places a moderate amount of healthy strain on your bones and joints.

When you shift to barefoot squatting, your body is essentially adjusting to a slightly different movement pattern.

As a general rule, most people will load up their hips more and quads less after making the switch.

This might mean you may pull up feeling sorer than usual in areas such as your lower back or glutes.

Keep in mind that your body should adjust within a few sessions of the new squatting set up.

Higher Risk of Injury

Although the gym is perfectly safe almost all of the time.

There’s always a chance of dropping a weight on yourself, or catching your foot on a piece of equipment.

When you switch the barefoot squatting, you’ll need to keep in mind that you are placing yourself at a slightly higher risk of accident exposre.

As a result, it’s best to keep your bare feet to an isolated area, such as within the squat rack or on a dedicated lifting platform.

Rather than walking around the gym in bare feet in between each set, or performing the movement in a traffic-heavy area of the gym without shoes on.

Not As Hygienic

When squatting barefoot, you’ll also want to consider the cleanliness of the facility you’re a member of.

Gyms have people sweating all over the place, and they’re also not always cleaned very thoroughly.

As a result, you can always keep your socks on when squatting barefoot to avoid being exposed to potentially unhygienic gym floors.

Barefoot Squatting Alternatives

Even if you’re keen to give barefoot squatting a crack, there may be circumstances that make it impossible, such a your gym not allowing it or you having previously injured feet/ankles.

So are there any alternatives?

Ditch the Overly Rubbery Soles

Our first piece of advice would be to stop wearing runners that have a thick, rubbery sole.

Instead, we recommend opting for a dedicated squatting shoe such as:

• Weightlifting shoes
• Flat Footed Shoes

Depending on what you’ll be using the shoe for in addition to squats will help you decide which one

Replace with a Weightlifting Shoe

I remember the first time I squatted with a weightlifting shoes, it was like heaven.

I personally struggle with hip and ankle mobility, so squatting for me is at the best of times a challenge.

With weightlifting shoes, you have two main features:

•  A raised heel to improve your ankle range.
• A hard surface sole to push against.

When using weightlifting shoes, I was able to lift more weight and squat deeper.

Replace with a Flat Footed Squatting Shoe (Crossfit Style Shoe)

One downside to weightlifting shoes is that they’re not really built for anything other than squatting or weightlifting.

If you’re planning on doing any sort of cardio like running, jumping or skipping in addition to your squats, weightlifting shoes are going to be uncomfortable.

As a result, we recommend opting for a hybrid, which has a thinner sole and no raised heel, helping you avoid that thick, rubbery sole we’ve mentioned.

These are commonly known as CrossFit shoes and are a great all-rounder shoe for the gym as well as squatting.

They’re a great way to feel like you’re squatting barefoot with a little extra support.

Is Barefoot Squatting Harder?

Whether squatting with shoes off is harder or not really depends on your current state of strength individual circumstances.

In general, Barefoot squatting is initially more difficult as it required greater foot strength and ankle mobility than squatting in runners. However, if you squat barefoot consistently for a period of weeks and months, you may end up finding it easier than squatting in shoes with a thick, rubbery sole.

We recommend a stair step approach to barefoot squatting, where you might warm up in bare feet but do your working sets with your usual shoes, before jumping straight into heavy barefoot squatting right away.

This will allow you to slowly adjust to the new movement, limiting the chances of extra soreness due to a sharp change in loading patterns.

Should I Squat Barefoot?

At the end of the day, whether you end up squatting barefoot or not really comes down to your own personal preference and ultimately, whether your gym even allows it.

Squatting barefoot can be a great option as it allows you to get purchase on the floor below you, can help you feel more stable, and can help improve your foot and ankle strength. However, keep in mind that there will be a period of adjustment where you may feel less stable, have decreased squat depth and feel extra soreness.

By introducing the new approach over a period of weeks or months, we believe that you’ll really enjoy squatting barefoot.

Happy squatting!

In recent years, intermittent fasting has taken the world by storm.

Promising you drastic fat loss, muscle gain and a plethora of health benefits.

One such fasting protocol is known as the 20:4 method.

But what exactly is the 20:4 fast? And is it the right dieting approach for you?

The 20:4 fast is an extreme eating method in which you fast or eat very little for 20 hours of the day, followed by a period of 4 hours of overeating, which is typically completed in the evening. Fasters will need to consume up to 90% of their total daily caloric intake, or until they are full, during this short fasting window.

The 20:4 fast can be an effective weight loss approach for some people.

However, it’s very drastic and most people will not adjust to it very easily.

So, today, we’ll be reviewing this intermittent fasting regime in detail.

To help you decipher whether it’s the right caloric restriction method for you.

Here’s what we’ll be covering:

• What is intermittent fasting?
• What is 20:4 fasting?
• How does 20:4 fasting work?
• Does 20:4 intermittent fasting work?
• How much weight can you lost with 20:4 fasting?
• How many calories to eat during 20:4 fasting?
• What to eat on 20:4 fasting?

Let’s dive in!

PS: Before we go further, it’s important to consult with your doctor before you proceed with any new nutrition plan or eating regime. This article is for general advice only and should not be taken as a specific recommendation for anyone.

| What Is Intermittent Fasting?

So if you’re reading this article, it’s pretty clear that you want to loose weight off your body.

Perhaps you started Googling different diets or saw a post on Instagram.

Which helped you to discover the various intermittent fasting protocols like:

• 16:8 fasting (fast for 16hrs, eat for 8)
• 5:2 diet (eat for 5 days, fast for 2)
• OMAD (one meal a day)
• And finally, 20:4 fasting 

But before we discuss the specifics of the 20:4 fast, let’s actually define what intermittent fasting is.

So what exactly is intermittent fasting?

Intermittent fasting is a method of calorie restriction in which you fast (not eat) for periods of time during a day or week, followed by periods of overeating, in an attempt to achieve a caloric deficit.  Intermittent fasting works by having you consume fewer calories each day or week compared to what your body is burning.

Although there certainly other well-researched benefits of intermittent fasting like:

• Improved insulin resistance
• Increased visceral fat loss
• Reduced oxidative stress and inflammation
• Improve heart health
• And more!

The main mechanism by which it has you losing weight is via a caloric deficit.

Thus, this article will be focusing on the 20:4 fast’s efficacy for helping you lose weight through this medium.

But first, let’s take a look into where the 20:4 fast came to be, to give you a little context.

Time Left:

00

:

00

:

00

HRS

 

MIN

 

SEC

Time Spent: %%TIMESPENT%%

Time expired. Sorry, you will not be able to continue with this quiz. Please opt-in to see the result.

SEC

Ideal Workout App Quiz

Hide Image Show Image

1

Insert Video

Are you stuck? Have NO idea which fitness app is right?

Take the 3 minute ideal app quiz and find one that's the PERFECT fit based on your goals, personality, budget and more!

TAKE THE 3 MINUTE IDEAL WORKOUT APP QUIZ

... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ...

What is your main fitness goal?

Hide Image Show Image Delete Image Add Image

1

Insert Video

Hide Description Show Description

Enter any additional information about the quiz.

Get Fitter (Tone Up & Feel Healthy)

Correct Answer

Enter Points

...

Show Other

A text area will be displayed in the frontend when users select this answer.

Add RecommendationAdd Tags

Gain Muscle (Build Mass & Strength)

Correct Answer

Enter Points

...

Show Other

A text area will be displayed in the frontend when users select this answer.

Add RecommendationAdd Tags

Lose Weight (Drop Fat and Get Energized)

Correct Answer

Enter Points

...

Show Other

A text area will be displayed in the frontend when users select this answer.

Add RecommendationAdd Tags

Next

What is your sex?

Hide Image Show Image Delete Image Add Image

1

Insert Video

Hide Description Show Description

Female

Correct Answer

Enter Points

...

Show Other

A text area will be displayed in the frontend when users select this answer.

Add RecommendationAdd Tags

Male

Correct Answer

Enter Points

...

Show Other

A text area will be displayed in the frontend when users select this answer.

Add RecommendationAdd Tags

Next

What is the maximum you're willing to spend per month?

Hide Image Show Image Delete Image Add Image

1

Insert Video

Hide Description Show Description

Under $10 USD

Correct Answer

Enter Points

...

Show Other

A text area will be displayed in the frontend when users select this answer.

Add RecommendationAdd Tags

$10 - $14.99 USD

Correct Answer

Enter Points

...

Show Other

A text area will be displayed in the frontend when users select this answer.

Add RecommendationAdd Tags

$15.00 - $17.99 USD

Correct Answer

Enter Points

...

Show Other

A text area will be displayed in the frontend when users select this answer.

Add RecommendationAdd Tags

$17.99 USD +

Correct Answer

Enter Points

...

Show Other

A text area will be displayed in the frontend when users select this answer.

Add RecommendationAdd Tags

Next

What is your current level of fitness?

Hide Image Show Image Delete Image Add Image

1

Insert Video

Hide Description Show Description

Low (I exercise occasionally)

Correct Answer

Enter Points

...

Show Other

A text area will be displayed in the frontend when users select this answer.

Add RecommendationAdd Tags

Moderate (I exercise regularly)

Correct Answer

Enter Points

...

Show Other

A text area will be displayed in the frontend when users select this answer.

Add RecommendationAdd Tags

High (I exercise at a high intensity regularly)

Correct Answer

Enter Points

...

Show Other

A text area will be displayed in the frontend when users select this answer.

Add RecommendationAdd Tags

Next

What training types are you most interested in? (Select no more than 2 or 3) 

Hide Image Show Image Delete Image Add Image

1

Insert Video

Hide Description Show Description

Pilates

Correct Answer

Enter Points

...

Add RecommendationAdd Tags

Bodyweight strength training

Correct Answer

Enter Points

...

Add RecommendationAdd Tags

Yoga

Correct Answer

Enter Points

...

Add RecommendationAdd Tags

HIIT

Correct Answer

Enter Points

...

Add RecommendationAdd Tags

Meditation

Correct Answer

Enter Points

...

Add RecommendationAdd Tags

Cardio (running, cycling, rowing)

Correct Answer

Enter Points

...

Add RecommendationAdd Tags

Lifting weights

Correct Answer

Enter Points

...

Add RecommendationAdd Tags

Pre & Post Natal Exercise

Correct Answer

Enter Points

...

Add RecommendationAdd Tags

Next

Do you like variety in your workouts or do you like a structured program?

Hide Image Show Image Delete Image Add Image

1

Insert Video

Hide Description Show Description

Variety, I get bored easily.

Correct Answer

Enter Points

...

Show Other

A text area will be displayed in the frontend when users select this answer.

Add RecommendationAdd Tags

Structured, I like a predicatible routine.

Correct Answer

Enter Points

...

Show Other

A text area will be displayed in the frontend when users select this answer.

Add RecommendationAdd Tags

Next

Do you want healthy recipes included?

Hide Image Show Image Delete Image Add Image

1

Insert Video

Hide Description Show Description

Yes please, I want to use the app to cook healthy meals.

Correct Answer

Enter Points

...

Show Other

A text area will be displayed in the frontend when users select this answer.

Add RecommendationAdd Tags

No thanks, I'll just stick to the workouts.

Correct Answer

Enter Points

...

Show Other

A text area will be displayed in the frontend when users select this answer.

Add RecommendationAdd Tags

Next

What format of workouts do you prefer?

Hide Image Show Image Delete Image Add Image

1

Insert Video

Hide Description Show Description

Enter any additional information about the quiz.

Live workout videos (Session is happening right now)

Correct Answer

Enter Points

...

Show Other

A text area will be displayed in the frontend when users select this answer.

Add RecommendationAdd Tags

On demand videos (Session is pre-recorded)

Correct Answer

Enter Points

...

Show Other

A text area will be displayed in the frontend when users select this answer.

Add RecommendationAdd Tags

Program (List of exercises, sets, reps, etc. that you fill in)

Correct Answer

Enter Points

...

Show Other

A text area will be displayed in the frontend when users select this answer.

Add RecommendationAdd Tags

Audio-based (Listen to your workouts)

Correct Answer

Enter Points

...

Show Other

A text area will be displayed in the frontend when users select this answer.

Add RecommendationAdd Tags

Next

Do you want to track your daily meals, calories and/or macros?

Hide Image Show Image Delete Image Add Image

1

Insert Video

Hide Description Show Description

No thanks, I don't have the patience for that.

Correct Answer

Enter Points

...

Show Other

A text area will be displayed in the frontend when users select this answer.

Add RecommendationAdd Tags

Yes please, I like to get really granular.

Correct Answer

Enter Points

...

Show Other

A text area will be displayed in the frontend when users select this answer.

Add RecommendationAdd Tags

Next

Where do you live?

Hide Image Show Image Delete Image Add Image

1

Insert Video

Hide Description Show Description

USA

Correct Answer

Enter Points

...

Show Other

A text area will be displayed in the frontend when users select this answer.

Add RecommendationAdd Tags

Australia

Correct Answer

Enter Points

...

Show Other

A text area will be displayed in the frontend when users select this answer.

Add RecommendationAdd Tags

UK

Correct Answer

Enter Points

...

Show Other

A text area will be displayed in the frontend when users select this answer.

Add RecommendationAdd Tags

Canada

Correct Answer

Enter Points

...

Show Other

A text area will be displayed in the frontend when users select this answer.

Add RecommendationAdd Tags

Other

Correct Answer

Enter Points

...

Show Other

A text area will be displayed in the frontend when users select this answer.

Add RecommendationAdd Tags

Next

%%QUESTIONANSWERS%%

Skip

Insert Video

Where can we send you a PDF copy of your results?

By joining, you agree to the terms of service and privacy policy.

By checking this box, I agree I want to receive latest news, tips and occasional promotional offers.

View My IDEAL Workout App Result

We'll send you helpful information and resources.

Don't worry, you can unsubscribe at any time!

Your IDEAL Fitness App is The Healthy Mummy

Hide Image Show Image

1

Insert Video

Hide Description Show Description

Healthy Mummy was founded in 2010 by new mum Rhian Allen when she realised there was no holistic support system to help mums shape up and get healthy after having a baby.

Healthy Mummy now helps thousands of mums around the world lose weight and get stronger and is perhaps the most versatile and extensive fitness app we’ve come across.

Pros

• ✓ Perfect for mums who are going through the pre and post natal periods
• ✓ Supportive community to help you feel connected and supported
• ✓ All in one solution – Healthy Mummy does it all!

CHECK IT OUT!

%%CATEGORY_TOTAL_PERCENT%%

%%CATEGORY_TOTAL_NUMBER%%

[CATEGORY_TOTAL_PERCENT]

[CATEGORY_TOTAL_NUMBER]

Your IDEAL Fitness App is Sweat

Hide Image Show Image

1

Insert Video

Hide Description Show Description

Sweat is an extremely well-known and reputable brand made popular by Kayla Itsines, who started with her journey performing high intensity workouts and sharing them online.

Her mission is to help as many women as possible to achieve their ideal level of fitness and to feel more confident and happy.

The Sweat app has more than 34,000 five star reviews from women all over the globe and has programs available from a variety of different influential trainers in the industry.

Pros

• ✓ Extensive array of different training programs – there’s something for everyone.
• ✓ Great degree of personalisation – programs will help you get tailored results.
• ✓ Huge online community – feel supported and get your questions answered.

CHECK IT OUT!

%%CATEGORY_TOTAL_PERCENT%%

%%CATEGORY_TOTAL_NUMBER%%

[CATEGORY_TOTAL_PERCENT]

[CATEGORY_TOTAL_NUMBER]

Your IDEAL Fitness App is FitOn

Hide Image Show Image

1

Insert Video

Hide Description Show Description

FitOn was founded in 2018 by creator Lindsay Cook, who found her self in a predicament.

As her life began to overflow as her career developed, she found it more and more difficult to make time to get into her favourite fitness studio and stay active.

She found herself disappointed by the quality of the information available, so, created FitOn to give everyday people access to world-class trainers, rich content and engaging and easy to use tools to help you achieve their fitness goals.

Pros

• ✓ High quality content, giving you an extremely enjoyable experience.
• ✓ In-depth programming, with workouts building on one another.
• ✓ Great beginner program for those just starting out.

CHECK IT OUT!

%%CATEGORY_TOTAL_PERCENT%%

%%CATEGORY_TOTAL_NUMBER%%

[CATEGORY_TOTAL_PERCENT]

[CATEGORY_TOTAL_NUMBER]

Your IDEAL Fitness App is Centr

Hide Image Show Image

1

Insert Video

Hide Description Show Description

Centr was founded by Chris Hemsworth and his team of handpicked fitness experts in 2019.

Hemsworth gave new users the ability to use the app’s full functionality for free during the events of 2020, when people were forced to stay at home to work out.

As a result, Centr received over 100,000 downloads in their first month and over 1.4 million downloads in the first year. It is now one of the most popular fitness apps on the market.

Pros

• ✓  Extensive onboarding questions, giving you a tailored fitness experience.
• ✓  Sophisticated programming, giving you the best chance of optimal results.
• ✓  There is something for everyone, with an extensive array of program.
• ✓  Shopping list function makes it easy to meal prep each week

CHECK IT OUT!

%%CATEGORY_TOTAL_PERCENT%%

%%CATEGORY_TOTAL_NUMBER%%

[CATEGORY_TOTAL_PERCENT]

[CATEGORY_TOTAL_NUMBER]

Your IDEAL Fitness App is Freeletics

Hide Image Show Image

1

Insert Video

Hide Description Show Description

Freeletics is a fitness and mindset coaching app powered by artificial intelligence created in 2013 by Joshua Cornelius, Andrej Matijczak and Mehmet Yilmaz in Germany.

After years of development, Freeletics has become the number 1 fitness app in Europe with over 600,000 paid subscribers and currently sports over 48,000,000 million downloads across 160 countries.

Freeletics is great option for beginner and intermediate users looking to kickstart their health and fitness journey, utilising state of the art AI technology to expertly curate a list of workouts tailored to your needs through their endless exercise library, ensuring that you never get bored.

Pros

• ✓ Huge variety of exercises
• ✓ Perfect for those on the move
• ✓ Amazing AI Coaching

CHECK IT OUT!

%%CATEGORY_TOTAL_PERCENT%%

%%CATEGORY_TOTAL_NUMBER%%

[CATEGORY_TOTAL_PERCENT]

[CATEGORY_TOTAL_NUMBER]

Your IDEAL Fitness App is Aaptiv

Hide Image Show Image

1

Insert Video

Hide Description Show Description

The idea for Aaptiv came to life in 2015 when founder Ethan Agarwal began to find it difficult to maintain fitness during his business travels.

Searching for a solution he began to look for an audio guided platform that could help him stay focus and motivated on his run. After struggling to find a solution, Agarwal decided to start Aaptiv. With over 200,000 active users, Aaptiv quickly became one of the top audio and video guided fitness platforms on the market.

Aaptiv is a good choice if you’re a fitness beginner looking for simple, predominantly audio-based, personalised workouts. However, Aaptiv is limited for those who want nutritional guidance, access to more advanced training or don’t like cumbersomely switching between video and audio.

Pros

• ✓ Great for people on the go who like audio-based training
• ✓ Personalised workouts
• ✓ Clear, concise and easy to follow

CHECK IT OUT!

%%CATEGORY_TOTAL_PERCENT%%

%%CATEGORY_TOTAL_NUMBER%%

[CATEGORY_TOTAL_PERCENT]

[CATEGORY_TOTAL_NUMBER]

Your IDEAL Fitness App is Alo Moves

Hide Image Show Image

1

Insert Video

Hide Description Show Description

Alo Moves is a Yoga and wellness platform that utilises 2600 classes and 60 of the world’s best trainers to help you improve your strength, mindfulness, flexibility and more.

It's is an excellent choice for users of all skill level looking to improve their flexibility, strength, mindfulness and overall health.

Alo Moves’ seamless user interface and endless class library featuring 60 of the best coaches in the industry makes for a truly world class fitness app.

Pros

• ✓ Easy Navigation
• ✓ Real Coaches, Real Class Setting
• ✓ Great for All Skill Levels
• ✓ Quality Programs and Series

CHECK IT OUT!

%%CATEGORY_TOTAL_PERCENT%%

%%CATEGORY_TOTAL_NUMBER%%

[CATEGORY_TOTAL_PERCENT]

[CATEGORY_TOTAL_NUMBER]

Your IDEAL Fitness App is FitBod

Hide Image Show Image

1

Insert Video

Hide Description Show Description

Fitbod was founded by Jesse Venticinque and Allen Chen in 2015 and has since amassed a strong following of around 100,000 monthly downloads.

Using the power of artificial intelligence and machine learning, Fitbod offers users an affordable and completely customisable weights tracking experience, delivering a new, personalised workout every single day.

Pros

• ✓ Extensive Programming
• ✓ Awesome Customisation
• ✓ Great For All Skill Levels
• ✓ Recovery Heat Map
• ✓ Great Value for Money

CHECK IT OUT!

%%CATEGORY_TOTAL_PERCENT%%

%%CATEGORY_TOTAL_NUMBER%%

[CATEGORY_TOTAL_PERCENT]

[CATEGORY_TOTAL_NUMBER]

Your IDEAL Fitness App is BetterMe

Hide Image Show Image

1

Insert Video

Hide Description Show Description

BetterMe was founded by Victorian Repa, a Ukrainian born, ambitious businesswomen who has since grown the weight-loss focused fitness app to over 80 millions downloads, 150,000 active users and a mammoth 1.3 million instagram followers!

BetterMe is a great option for beginner and intermediate users hoping to focus on losing weight through a combination of basic workouts, macronutrient tracking and accountability. 

Pros

• ✓ Awesome Education And Community
• ✓ Good for all skill levels
• ✓ Great personalisation
• ✓ Gives you small tangible tasks to follow

Hide Products Show Products

Choose Layout

4 Columns

• 1 Column
• 2 Columns
• 3 Columns
• 4 Columns
• 5 Columns
• 6 Columns

Product Title

Buy Now

Product Title

Buy Now

Product Title

Buy Now

Product Title

Buy Now

Product Title

Buy Now

Product Title

Buy Now

Product Title

Buy Now

Add Product

CHECK IT OUT!

%%CATEGORY_TOTAL_PERCENT%%

%%CATEGORY_TOTAL_NUMBER%%

[CATEGORY_TOTAL_PERCENT]

[CATEGORY_TOTAL_NUMBER]

Retake

x

| What Is 20:4 Fasting?

In the late 90’s, Ori Hofmekler – now a health and fitness writer – was working with the Israeli Special Forces.

He observed the ‘high energy levels’, ‘explosive strength’ and ‘lean, hard bodies’ he and his fellow soldiers achieved by following long periods of fasting paired with short periods of feasting.

As a result, Hofmekler experimented with the 20:4 fast, also known as his ‘Warrior Diet’, an eating routine designed to mimic the eating patterns of ancient warriors.

This was back when people who spent their daytime actively hunting and gathering food to eat before feasting on it in the evenings.

People who follow the 20:4 pattern of eating capitalise on their body’s natural circadian rhythm in order to claim and store the nutrients consumed in this huge dinner meal.

So what exactly is the 20:4 approach to fasting? And what does it involve?

The 20:4 fast is an extreme eating method in which you fast or eat very little for 20 hours of the day, followed by a period of 4 hours of overeating, which is typically completed in the evening. Fasters will need to consume upwards of 90% of their total daily caloric intake, or until they are full, during this short fasting window.

It’s important to note that even Hofmekler acknowledges that the warrior diet is based upon his own experience, rather than from any imperial, well-researched evidence.

As such, you should proceed with caution with this eating approach and always seek medical guidance from a professional before giving it a try.

| How Does 20:4 Fasting Work?

The main mechanism by which the 20:4 diet works is that of a caloric deficit.

If you are eating fewer calories on a daily basis than you’re burning, your body has no choice but to metabolise the stored fat on your body as fuel.

As a result, you will begin to lose weight.

The 20:4 premise is that it is near impossible to eat more than 90% of your daily calories in such a short period of time (at least at the start).

For the first few days or even weeks of starting the 20:4 diet, you will most likely struggle to be able to consume such a large volume of food, especially if it is fibrous and nutritious.

Throughout the entire day, the 20:4 fast has you severely strict or entirely avoid eating anything which has energy (calories) in it.

Although most intermittent fasting protocols have you completely avoiding any calories during the fasting window, they warrior diet is a little more relaxed in its approach.

With a small handful of berries or a hard boiled egg being acceptable during fasting periods.

A typical 20 hour fast might commence at 10:00pm at night and continue throughout the evening and next day, all the way through to 6:00pm at night.

From 6:00pm – 10:00pm, you will then eat upwards of 90% of your total daily caloric expenditure, or until you are full.

Fasters are encouraged to prioritise eating nutritious foods, rather than gorging on junk food.

This ensures that your body is receiving all it’s necessary nutrients and will ensure you don’t end eating too many calories due to fatty, sugary, calorie-dense food choices.

If you don’t know how to measure this, you might like to try calculating your feasting meal using an app like MyFitnessPal or Cronometer.

| How Does 20:4 Differ From 16:8?

Although you may be tempted to lump 20:4 fasting in with its neighbour -16:8 fasting – and call them one and the same.

Don’t make that conclusion too quickly.

Although they still both fall under the umbrella term of intermittent fasting, in practise, they affect your lifestyle very differently.

Here’s why the 20:4 is different:

• You are fasting for the majority of your waking hours, not just skipping breakfast like in 16:8.
• The 20:4 diet does allow you to eat some selected foods, whereas the 16:8 does not.
• With only four hours available for eating, it’s extremely difficult to get that volume of food down.
• The original Warrior diet comes with a recommended exercise plan to maximise overall health, whereas the 16:8 does not.
• Many 20:4 advocates say you can eat whatever you want during your 4 hour window (we don’t agree with this point of view) whereas the 16:8 still recommend eating somewhat nutritious foods.

| How To Start 20:4 Intermittent Fasting

Hofmekler does not recommend starting 20:4 fasting cold turkey.

Instead, he suggests that you follow a three-week, three phase onboarding phase leading up to the Warrior Diet.

And believe me, it’s worth following.

When I first switched to the 16:8 diet (which is not even as extreme), I was met with a constantly rumbling tummy to the point where I felt nauseous and even a little light-headed.

Here are the three phases:

1. Phase 1 – “Detox”
   4-hour evening eating period: consume salad with a dressing and a large or a couple of smaller meals of plant protein, whole grains, cheese and cooked vegetables.
   20-hour fast: consume vegetable juices, bone broth, yoghurt, cottage cheese, hard-boiled eggs, raw fruit and raw vegetables. Black coffee, tea, water and small portions of milk can be consumed during the fasting period.
2. Phase 2 – “High Fat”
   4-hour evening eating period: consume salad with a dressing and a large meal of lean animal protein, cooked vegetables and a handful of nuts. Grains and starches are eliminated in this dieting phase.
   20-hour fast: consume vegetable juices, bone broth, yoghurt, cottage cheese, hard-boiled eggs, raw fruit and raw vegetables.
3. Phase 3 – “Concluding Fat Loss”
   This phase alternates the intake of high carb and high protein every second day.
   On the high carb days: Consume as above in phase 2 with the addition of one main carbohydrate such as potatoes, pasta or oats.
   On the high protein days: Consume as above in phase 2 including 227-454 grams of animal protein and a side of cooked, non-starchy vegetables.

Time Left:

00

:

00

:

00

HRS

 

MIN

 

SEC

Time Spent: %%TIMESPENT%%

Time expired. Sorry, you will not be able to continue with this quiz. Please opt-in to see the result.

SEC

Ideal Workout App Quiz

Hide Image Show Image

1

Insert Video

Are you stuck? Have NO idea which fitness app is right?

Take the 3 minute ideal app quiz and find one that's the PERFECT fit based on your goals, personality, budget and more!

TAKE THE 3 MINUTE IDEAL WORKOUT APP QUIZ

... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ...

What is your main fitness goal?

Hide Image Show Image Delete Image Add Image

1

Insert Video

Hide Description Show Description

Enter any additional information about the quiz.

Get Fitter (Tone Up & Feel Healthy)

Correct Answer

Enter Points

...

Show Other

A text area will be displayed in the frontend when users select this answer.

Add RecommendationAdd Tags

Gain Muscle (Build Mass & Strength)

Correct Answer

Enter Points

...

Show Other

A text area will be displayed in the frontend when users select this answer.

Add RecommendationAdd Tags

Lose Weight (Drop Fat and Get Energized)

Correct Answer

Enter Points

...

Show Other

A text area will be displayed in the frontend when users select this answer.

Add RecommendationAdd Tags

Next

What is your sex?

Hide Image Show Image Delete Image Add Image

1

Insert Video

Hide Description Show Description

Female

Correct Answer

Enter Points

...

Show Other

A text area will be displayed in the frontend when users select this answer.

Add RecommendationAdd Tags

Male

Correct Answer

Enter Points

...

Show Other

A text area will be displayed in the frontend when users select this answer.

Add RecommendationAdd Tags

Next

What is the maximum you're willing to spend per month?

Hide Image Show Image Delete Image Add Image

1

Insert Video

Hide Description Show Description

Under $10 USD

Correct Answer

Enter Points

...

Show Other

A text area will be displayed in the frontend when users select this answer.

Add RecommendationAdd Tags

$10 - $14.99 USD

Correct Answer

Enter Points

...

Show Other

A text area will be displayed in the frontend when users select this answer.

Add RecommendationAdd Tags

$15.00 - $17.99 USD

Correct Answer

Enter Points

...

Show Other

A text area will be displayed in the frontend when users select this answer.

Add RecommendationAdd Tags

$17.99 USD +

Correct Answer

Enter Points

...

Show Other

A text area will be displayed in the frontend when users select this answer.

Add RecommendationAdd Tags

Next

What is your current level of fitness?

Hide Image Show Image Delete Image Add Image

1

Insert Video

Hide Description Show Description

Low (I exercise occasionally)

Correct Answer

Enter Points

...

Show Other

A text area will be displayed in the frontend when users select this answer.

Add RecommendationAdd Tags

Moderate (I exercise regularly)

Correct Answer

Enter Points

...

Show Other

A text area will be displayed in the frontend when users select this answer.

Add RecommendationAdd Tags

High (I exercise at a high intensity regularly)

Correct Answer

Enter Points

...

Show Other

A text area will be displayed in the frontend when users select this answer.

Add RecommendationAdd Tags

Next

What training types are you most interested in? (Select no more than 2 or 3) 

Hide Image Show Image Delete Image Add Image

1

Insert Video

Hide Description Show Description

Pilates

Correct Answer

Enter Points

...

Add RecommendationAdd Tags

Bodyweight strength training

Correct Answer

Enter Points

...

Add RecommendationAdd Tags

Yoga

Correct Answer

Enter Points

...

Add RecommendationAdd Tags

HIIT

Correct Answer

Enter Points

...

Add RecommendationAdd Tags

Meditation

Correct Answer

Enter Points

...

Add RecommendationAdd Tags

Cardio (running, cycling, rowing)

Correct Answer

Enter Points

...

Add RecommendationAdd Tags

Lifting weights

Correct Answer

Enter Points

...

Add RecommendationAdd Tags

Pre & Post Natal Exercise

Correct Answer

Enter Points

...

Add RecommendationAdd Tags

Next

Do you like variety in your workouts or do you like a structured program?

Hide Image Show Image Delete Image Add Image

1

Insert Video

Hide Description Show Description

Variety, I get bored easily.

Correct Answer

Enter Points

...

Show Other

A text area will be displayed in the frontend when users select this answer.

Add RecommendationAdd Tags

Structured, I like a predicatible routine.

Correct Answer

Enter Points

...

Show Other

A text area will be displayed in the frontend when users select this answer.

Add RecommendationAdd Tags

Next

Do you want healthy recipes included?

Hide Image Show Image Delete Image Add Image

1

Insert Video

Hide Description Show Description

Yes please, I want to use the app to cook healthy meals.

Correct Answer

Enter Points

...

Show Other

A text area will be displayed in the frontend when users select this answer.

Add RecommendationAdd Tags

No thanks, I'll just stick to the workouts.

Correct Answer

Enter Points

...

Show Other

A text area will be displayed in the frontend when users select this answer.

Add RecommendationAdd Tags

Next

What format of workouts do you prefer?

Hide Image Show Image Delete Image Add Image

1

Insert Video

Hide Description Show Description

Enter any additional information about the quiz.

Live workout videos (Session is happening right now)

Correct Answer

Enter Points

...

Show Other

A text area will be displayed in the frontend when users select this answer.

Add RecommendationAdd Tags

On demand videos (Session is pre-recorded)

Correct Answer

Enter Points

...

Show Other

A text area will be displayed in the frontend when users select this answer.

Add RecommendationAdd Tags

Program (List of exercises, sets, reps, etc. that you fill in)

Correct Answer

Enter Points

...

Show Other

A text area will be displayed in the frontend when users select this answer.

Add RecommendationAdd Tags

Audio-based (Listen to your workouts)

Correct Answer

Enter Points

...

Show Other

A text area will be displayed in the frontend when users select this answer.

Add RecommendationAdd Tags

Next

Do you want to track your daily meals, calories and/or macros?

Hide Image Show Image Delete Image Add Image

1

Insert Video

Hide Description Show Description

No thanks, I don't have the patience for that.

Correct Answer

Enter Points

...

Show Other

A text area will be displayed in the frontend when users select this answer.

Add RecommendationAdd Tags

Yes please, I like to get really granular.

Correct Answer

Enter Points

...

Show Other

A text area will be displayed in the frontend when users select this answer.

Add RecommendationAdd Tags

Next

Where do you live?

Hide Image Show Image Delete Image Add Image

1

Insert Video

Hide Description Show Description

USA

Correct Answer

Enter Points

...

Show Other

A text area will be displayed in the frontend when users select this answer.

Add RecommendationAdd Tags

Australia

Correct Answer

Enter Points

...

Show Other

A text area will be displayed in the frontend when users select this answer.

Add RecommendationAdd Tags

UK

Correct Answer

Enter Points

...

Show Other

A text area will be displayed in the frontend when users select this answer.

Add RecommendationAdd Tags

Canada

Correct Answer

Enter Points

...

Show Other

A text area will be displayed in the frontend when users select this answer.

Add RecommendationAdd Tags

Other

Correct Answer

Enter Points

...

Show Other

A text area will be displayed in the frontend when users select this answer.

Add RecommendationAdd Tags

Next

%%QUESTIONANSWERS%%

Skip

Insert Video

Where can we send you a PDF copy of your results?

By joining, you agree to the terms of service and privacy policy.

By checking this box, I agree I want to receive latest news, tips and occasional promotional offers.

View My IDEAL Workout App Result

We'll send you helpful information and resources.

Don't worry, you can unsubscribe at any time!

Your IDEAL Fitness App is The Healthy Mummy

Hide Image Show Image

1

Insert Video

Hide Description Show Description

Healthy Mummy was founded in 2010 by new mum Rhian Allen when she realised there was no holistic support system to help mums shape up and get healthy after having a baby.

Healthy Mummy now helps thousands of mums around the world lose weight and get stronger and is perhaps the most versatile and extensive fitness app we’ve come across.

Pros

• ✓ Perfect for mums who are going through the pre and post natal periods
• ✓ Supportive community to help you feel connected and supported
• ✓ All in one solution – Healthy Mummy does it all!

CHECK IT OUT!

%%CATEGORY_TOTAL_PERCENT%%

%%CATEGORY_TOTAL_NUMBER%%

[CATEGORY_TOTAL_PERCENT]

[CATEGORY_TOTAL_NUMBER]

Your IDEAL Fitness App is Sweat

Hide Image Show Image

1

Insert Video

Hide Description Show Description

Sweat is an extremely well-known and reputable brand made popular by Kayla Itsines, who started with her journey performing high intensity workouts and sharing them online.

Her mission is to help as many women as possible to achieve their ideal level of fitness and to feel more confident and happy.

The Sweat app has more than 34,000 five star reviews from women all over the globe and has programs available from a variety of different influential trainers in the industry.

Pros

• ✓ Extensive array of different training programs – there’s something for everyone.
• ✓ Great degree of personalisation – programs will help you get tailored results.
• ✓ Huge online community – feel supported and get your questions answered.

CHECK IT OUT!

%%CATEGORY_TOTAL_PERCENT%%

%%CATEGORY_TOTAL_NUMBER%%

[CATEGORY_TOTAL_PERCENT]

[CATEGORY_TOTAL_NUMBER]

Your IDEAL Fitness App is FitOn

Hide Image Show Image

1

Insert Video

Hide Description Show Description

FitOn was founded in 2018 by creator Lindsay Cook, who found her self in a predicament.

As her life began to overflow as her career developed, she found it more and more difficult to make time to get into her favourite fitness studio and stay active.

She found herself disappointed by the quality of the information available, so, created FitOn to give everyday people access to world-class trainers, rich content and engaging and easy to use tools to help you achieve their fitness goals.

Pros

• ✓ High quality content, giving you an extremely enjoyable experience.
• ✓ In-depth programming, with workouts building on one another.
• ✓ Great beginner program for those just starting out.

CHECK IT OUT!

%%CATEGORY_TOTAL_PERCENT%%

%%CATEGORY_TOTAL_NUMBER%%

[CATEGORY_TOTAL_PERCENT]

[CATEGORY_TOTAL_NUMBER]

Your IDEAL Fitness App is Centr

Hide Image Show Image

1

Insert Video

Hide Description Show Description

Centr was founded by Chris Hemsworth and his team of handpicked fitness experts in 2019.

Hemsworth gave new users the ability to use the app’s full functionality for free during the events of 2020, when people were forced to stay at home to work out.

As a result, Centr received over 100,000 downloads in their first month and over 1.4 million downloads in the first year. It is now one of the most popular fitness apps on the market.

Pros

• ✓  Extensive onboarding questions, giving you a tailored fitness experience.
• ✓  Sophisticated programming, giving you the best chance of optimal results.
• ✓  There is something for everyone, with an extensive array of program.
• ✓  Shopping list function makes it easy to meal prep each week

CHECK IT OUT!

%%CATEGORY_TOTAL_PERCENT%%

%%CATEGORY_TOTAL_NUMBER%%

[CATEGORY_TOTAL_PERCENT]

[CATEGORY_TOTAL_NUMBER]

Your IDEAL Fitness App is Freeletics

Hide Image Show Image

1

Insert Video

Hide Description Show Description

Freeletics is a fitness and mindset coaching app powered by artificial intelligence created in 2013 by Joshua Cornelius, Andrej Matijczak and Mehmet Yilmaz in Germany.

After years of development, Freeletics has become the number 1 fitness app in Europe with over 600,000 paid subscribers and currently sports over 48,000,000 million downloads across 160 countries.

Freeletics is great option for beginner and intermediate users looking to kickstart their health and fitness journey, utilising state of the art AI technology to expertly curate a list of workouts tailored to your needs through their endless exercise library, ensuring that you never get bored.

Pros

• ✓ Huge variety of exercises
• ✓ Perfect for those on the move
• ✓ Amazing AI Coaching

CHECK IT OUT!

%%CATEGORY_TOTAL_PERCENT%%

%%CATEGORY_TOTAL_NUMBER%%

[CATEGORY_TOTAL_PERCENT]

[CATEGORY_TOTAL_NUMBER]

Your IDEAL Fitness App is Aaptiv

Hide Image Show Image

1

Insert Video

Hide Description Show Description

The idea for Aaptiv came to life in 2015 when founder Ethan Agarwal began to find it difficult to maintain fitness during his business travels.

Searching for a solution he began to look for an audio guided platform that could help him stay focus and motivated on his run. After struggling to find a solution, Agarwal decided to start Aaptiv. With over 200,000 active users, Aaptiv quickly became one of the top audio and video guided fitness platforms on the market.

Aaptiv is a good choice if you’re a fitness beginner looking for simple, predominantly audio-based, personalised workouts. However, Aaptiv is limited for those who want nutritional guidance, access to more advanced training or don’t like cumbersomely switching between video and audio.

Pros

• ✓ Great for people on the go who like audio-based training
• ✓ Personalised workouts
• ✓ Clear, concise and easy to follow

CHECK IT OUT!

%%CATEGORY_TOTAL_PERCENT%%

%%CATEGORY_TOTAL_NUMBER%%

[CATEGORY_TOTAL_PERCENT]

[CATEGORY_TOTAL_NUMBER]

Your IDEAL Fitness App is Alo Moves

Hide Image Show Image

1

Insert Video

Hide Description Show Description

Alo Moves is a Yoga and wellness platform that utilises 2600 classes and 60 of the world’s best trainers to help you improve your strength, mindfulness, flexibility and more.

It's is an excellent choice for users of all skill level looking to improve their flexibility, strength, mindfulness and overall health.

Alo Moves’ seamless user interface and endless class library featuring 60 of the best coaches in the industry makes for a truly world class fitness app.

Pros

• ✓ Easy Navigation
• ✓ Real Coaches, Real Class Setting
• ✓ Great for All Skill Levels
• ✓ Quality Programs and Series

CHECK IT OUT!

%%CATEGORY_TOTAL_PERCENT%%

%%CATEGORY_TOTAL_NUMBER%%

[CATEGORY_TOTAL_PERCENT]

[CATEGORY_TOTAL_NUMBER]

Your IDEAL Fitness App is FitBod

Hide Image Show Image

1

Insert Video

Hide Description Show Description

Fitbod was founded by Jesse Venticinque and Allen Chen in 2015 and has since amassed a strong following of around 100,000 monthly downloads.

Using the power of artificial intelligence and machine learning, Fitbod offers users an affordable and completely customisable weights tracking experience, delivering a new, personalised workout every single day.

Pros

• ✓ Extensive Programming
• ✓ Awesome Customisation
• ✓ Great For All Skill Levels
• ✓ Recovery Heat Map
• ✓ Great Value for Money

CHECK IT OUT!

%%CATEGORY_TOTAL_PERCENT%%

%%CATEGORY_TOTAL_NUMBER%%

[CATEGORY_TOTAL_PERCENT]

[CATEGORY_TOTAL_NUMBER]

Your IDEAL Fitness App is BetterMe

Hide Image Show Image

1

Insert Video

Hide Description Show Description

BetterMe was founded by Victorian Repa, a Ukrainian born, ambitious businesswomen who has since grown the weight-loss focused fitness app to over 80 millions downloads, 150,000 active users and a mammoth 1.3 million instagram followers!

BetterMe is a great option for beginner and intermediate users hoping to focus on losing weight through a combination of basic workouts, macronutrient tracking and accountability. 

Pros

• ✓ Awesome Education And Community
• ✓ Good for all skill levels
• ✓ Great personalisation
• ✓ Gives you small tangible tasks to follow

Hide Products Show Products

Choose Layout

4 Columns

• 1 Column
• 2 Columns
• 3 Columns
• 4 Columns
• 5 Columns
• 6 Columns

Product Title

Buy Now

Product Title

Buy Now

Product Title

Buy Now

Product Title

Buy Now

Product Title

Buy Now

Product Title

Buy Now

Product Title

Buy Now

Add Product

CHECK IT OUT!

%%CATEGORY_TOTAL_PERCENT%%

%%CATEGORY_TOTAL_NUMBER%%

[CATEGORY_TOTAL_PERCENT]

[CATEGORY_TOTAL_NUMBER]

Retake

x