{"id":1340,"date":"2015-06-21T16:36:00","date_gmt":"2015-06-21T14:36:00","guid":{"rendered":"http:\/\/www.superhumanoid.info\/superblog\/?p=1340"},"modified":"2020-03-01T14:12:51","modified_gmt":"2020-03-01T13:12:51","slug":"1-year-as-a-paleo-freeletics-free-athlete-my-transformation-success-story","status":"publish","type":"post","link":"https:\/\/superhumanoid.info\/superblog\/2015\/06\/21\/1-year-as-a-paleo-freeletics-free-athlete-my-transformation-success-story\/","title":{"rendered":"1 Year as a Paleo Freeletics Free Athlete \u2013 My Transformation Success Story"},"content":{"rendered":"
\"Pawel<\/a>
Pawel M. Konefal – Paleo Freeletics Free Athlete (06\/2015)<\/figcaption><\/figure>\n

I originally created this post in german<\/a> last year in December\u00a02014 and got so much amazing and friendly feedback. Thank you very much! Many people asked\u00a0me to translate it into english and share it with the world. And I thought yes, sure, so here it is! This is a 1:1 Translation and many of the links lead to my german blog posts and pages. Anyway, enjoy!\u00a0<\/em>I hope you get inspired by my story as many others before! Clap, Clap!\u00a0<\/strong>NOTE: Transformation picture is at the end of this article.<\/em><\/p>\n

Long, long time ago.<\/strong><\/span> Over a year ago I started Freeletics.<\/strong><\/span><\/p>\n

At that time, hardly anyone knew about it and now it has become a huge hype internationally. On my way removing 80 kg (170 lbs) of body fat, I have of course regularly looked left and right<\/strong> in order to optimize<\/strong> my nutrition and my training.<\/strong><\/span><\/p>\n

True to the Cou\u00e9 method:<\/strong><\/span><\/p>\n

„Every day, in every way, I’m getting better and better.“<\/span><\/p><\/blockquote>\n

In this article I would like to introduce<\/strong>\u00a0you to\u00a0Freeletics,<\/strong> my success\u00a0story\u00a0and my<\/strong>\u00a0Freeletics experience in combination with the Paleo diet<\/a><\/strong> or paleolithic diet<\/a>.\u00a0<\/span>(Read more about the Paleo-Diet for Athletes in this book<\/a>)<\/span><\/p>\n\n

The\u00a0History<\/span><\/span><\/h2>\n

In following my path is described which lead\u00a0to Freeletics and a weight loss of 170 lbs.<\/span><\/p>\n

How did I come to Freeletics?<\/span><\/span><\/h3>\n

I was in 2012 still severely obese (160 kg (350 lbs) at 1.86 m (6 feet 115<\/sup>\u204464<\/sub> inch) height)<\/strong> and have lost about 80 kg (170 lbs) of body weight<\/strong>\u00a0within 2 years with Paleo and HIIT and later with Freeletics<\/a>!<\/strong><\/span><\/p>\n

So I know how\u00a0it is to be severely obese.<\/strong> On my way to effective weight loss, I was searching\u00a0a simple and effective exercise for losing weight for very obese<\/a><\/strong>\u00a0people.<\/span><\/p>\n

I have started with simple basic exercises and bodyweight exercises<\/a> like squats<\/a>,<\/strong> they are very well suited for severely obese people.<\/span><\/p>\n

My 15 months young daughter could\u00a0not even walk properly, but squatting right!<\/em><\/span> So this exercise must be ideal for us.<\/em><\/span><\/p>\n

I know that, because I then also started squats even with 160 kg (350 lbs) body weight and had very good experiences with it and generally with bodyweight\u00a0exercises.<\/span> These exercises are still my favorites and fully integrated into my daily training routine.<\/span><\/p>\n

So what was I doing\u00a0until I started with Freeletics?<\/span><\/span><\/h3>\n

Mainly HIIT and interval training protocols<\/strong> More information can be found here on my Fitness page<\/a> or in my article series losing weight with Paleo and Pawel – Power tips<\/a> or here<\/a> .\u00a0<\/span>There I regularly write about my former experiences with weight loss and publish my personal Power Tips to\u00a0german speaking folks.<\/em><\/p>\n

HIIT<\/span><\/span><\/h4>\n

High-intensity interval training (HIIT) promotes a\u00a0maximum effort in the body<\/strong> to reach the muscle fatigue and maximum oxygen use in a short time.<\/span> The harder your muscles work, the more oxygen they need.<\/span><\/p>\n

Secondly, it alternates periods of intense intensity with periods of moderate to low intensity<\/strong> and low expenses.<\/span> Interval training demands the\u00a0metabolism significantly longer than a cardio\u00a0training of the same or even longer duration.<\/span><\/p>\n

By combining the above two principles you can maximize fat burning and muscle growth by significantly shorter workouts.<\/span><\/p>\n

HIIT maximizes an increased metabolic rate, optimizes muscle growth and muscle retention\u00a0while boosting\u00a0the fat loss and burned calories during and after the exercise.<\/em><\/span><\/p>\n

Interval training protocols<\/span><\/span><\/h4>\n

Interval training protocols differ in the length of high and low intensity,<\/strong> the ratio of high to low intensity and intensity during exercise.<\/span> Three leading protocols are the Tabata method, the Little Method and Turbulence Training.<\/span><\/p>\n

Freeletics<\/span><\/span><\/h4>\n

Then came Freeletics …<\/strong><\/span><\/p>\n

Freeletics<\/span><\/span><\/h2>\n

Whether it is High Intensity Interval Training (Hiit) or CrossFit, at the moment intense workouts are a big hype.<\/span><\/p>\n

Freeletics is a sport that allows you to train anytime and anywhere.<\/strong> To do this you need only your own body weight, no additional equipment or fitness studio membership is needed.<\/span><\/p>\n

I am doing Freeletics for over a year.<\/strong><\/span><\/p>\n

I like it when things are time-saving and at the same time effectively, can be performed anytime, anywhere<\/strong> and this claims were\u00a0fulfilled with Freeletics.<\/span><\/p>\n

I had to give it a go!<\/span><\/p>\n

I think it’s great that the training program is very flexible.<\/span> You are not tied to one location.<\/span> Even on vacation or on a business trip you can perform the Freeletics program.<\/span><\/p>\n

No Excuses!<\/strong><\/span><\/p>\n

A training session usually lasts between 15 and 45 minutes depending on the fitness level<\/strong> of the athlete.<\/span><\/p>\n

The exercises looked very hard, I wanted to try\u00a0them.<\/strong><\/span><\/p>\n

I wanted to find out whether I can really comply to:<\/span><\/p>\n

„Never Give up“<\/span><\/p><\/blockquote>\n

by Winston Churchill.<\/span><\/p>\n

Freeletics brings you to your personal limit when you only allow it.<\/strong> For me it has been the case.<\/span><\/p>\n

You’re not alone<\/span><\/span><\/h3>\n

You can train alone or together with other<\/strong> like-minded people in so-called Freeletics groups that have now formed in every major city all around the world.<\/strong><\/span><\/p>\n

Search at Facebook for „Freeletics.Cityname“.<\/strong><\/span>
\n Example of Munich:<\/strong> https:\/\/www.facebook.com\/groups\/Freeletics.Muenchen\/<\/a><\/span><\/p>\n

The Munich group has nearly 9,000 members (as of 12\/2014) and is growing rapidly.<\/strong><\/span><\/p>\n

In addition, many free athletes meet at various locations in Munich to train together.<\/span><\/p>\n

Start with free exercises<\/span><\/span><\/h3>\n

The exercises have names like „Aphrodite“ or „Zeus“, \u00a0which are Greek gods<\/strong> who are known for their athletic body.<\/span><\/p>\n

For the first\u00a05 weeks I started\u00a0with the free exercises<\/strong> to build up a base.<\/em><\/span><\/p>\n

Example:<\/span><\/p>\n