Post: #1

Introduction

I have been training with Freeletics on and off about 2,5 years. This is how my body looked before Freeletics and how it looks now.



The “after “ photo was taken last week. The before photo was actually taken when I was 4 weeks in with Freeletics. Unfortunately I don’t have a full body picture at the exact time when I started Freeletics but it was not so much different than the “before” photo, so we can say that these pictures do a good job to demonstrate what to expect with Freeletics.

As I said, I started 2,5 years ago but I actually trained for about 45 weeks in total. I missed more than a year of training due to reasons like laziness, injuries, travel etc.

What is Freeletics?

Freeletics is basically high intensity bodyweight training. You can choose to train for strength, cardio or both. I chose to train for strength so this datasheet will be about strength training aspect of Freeletics.

Exercises

Burpees, situps, pushups, pullups and bodyweight squats are the main exercises that you will be doing a lot. From time to time, lunges, jumps, running, leg levers, climbers, jumping jacks etc. come in to the scene.

For every exercise, there are two options. One is the complete and difficult one, the other is the easier. For example, when I started doing Freeletics, I could not perform one single pullup. So, I went with the easier version of pullups. These versions are demonstrated clearly on the training videos they published. For every single exercise, there is a detailed video, showing how to perform the exercise properly, and if you can’t do it properly, the videos demonstrate an easier version too.

So, don’t get discouraged if you can’t perform the exercise properly. Go with the easier version and you will be stronger as you improve so that you will start to be able to do the full exercise. As I said, I could not do a proper pullup when I started. Now I can do 9 pullups in a row.

You can watch the exercise videos both on Freeletics web site and Freeletics smartphone apps. I downloaded all the exercise videos on my smart phone.

Workout Sessions

They named every workout session after mythological Greek gods. You get names for sessions like Aphrodite, Hades, Kentauros, Poseidon etc. Every workout session is a set of exercises , to be completed as quickly as possible. You race against time. At the start, the sessions will take longer to complete but your body will adapt and you will grow faster as you keep on training.

For visualization, an Aphrodite training session looks like this:



Don’t quit the exercises before they are fully finished. If you are fatigued, rest for a while and keep going. If you are so fatigued that you can’t do –for example- another situp/pushup/pullup etc. (this can happen and it’s normal, especially at the beginning), switch to the easier version as I described above and keep going. It is crucial to complete every workout session. You improve the most at the last round of workout sessions.

Training Frequency and Duration

I trained 4 times a week, on average. The training sessions are very difficult to complete when you are a beginner but they will get easier as you improve. Never gets too easy though.

Training duration will be 15-60 minutes for every training day. When my body adapted to the training sessions, I was training 30 minutes per training day on average. So, this is a time efficient training program. 4 times a week, 30 minutes average per training session costs 2 hours on a week. You can train more than 2 hours a week at the beginning, but as your body adapts, the training sessions will be shorter and shorter.

Training Equipment

The only equipment you will need for Freeletics is a pullup bar. You will need some space for running too, though. When a training session requires you to run, you can always go out and do the training outside. For those who will train at the gym, a tread mill should do the job.

When I first started, I set up a pullup bar at home, and did most of the workout sessions in the comfort of my house.

Diet

When I first started training Freeletics, I had no idea about proper nutrition. I assumed that I would out-train my bad diet. So, for the first 30 weeks of my Freeletics journey, I ate everything I wanted, I drank gallons of beer and, surprise, no matter how hard I trained, my belly fat was never completely gone to uncover my six pack abs.

Although I achieved some level of body recomposition by losing some fat and adding some muscle with Freeletics, it finally got through my thick skull that I need to adjust my diet if I wanted to have six pack abs.

So, for the last 15 weeks of my Freeletics journey, I quit drinking beer (many thanks to The Lizard of Oz for his one year wagon thread, though I got my goal of six pack abs around the 4 month mark of no drinking), I started counting calories and I ate lean meat, fruits and vegetables most of the time.

Freeletics too, has a good nutrition guide on their web site.

Supplements

I used creatine, fish oil, vitamin D, calcium, magnesium, zinc and multivitamins.

I’ve been on and off TRT for about 1,5 years. I have been using about 125 mg testosterone a week for the last 15 weeks.

Price

I paid 40 euros for the first 15 weeks of my Freeletics training schedule and another 40 euros for the second 15 weeks. For my last 15 weeks Freletics run, I used the exact same schedule that I got for the first 15 weeks.

When it first started, they were doing 15 weekly subscriptions, now they switched to 3 months I think. Be sure to check their web site for the up to date pricing schedules.

I strongly advise to pay for a subscription if you are serious with training Freeletics (I am not an affiliate or a partner of Freletics). You get an assessment training week at first, then you do the training session and you register them on your account. Then they start sending you personalized training schedules. It’s very easy to keep track of your workout sessions with the smart phone app. If you don’t have a smart phone, you can do that on their web site.

In Closing

When I first started training Freeletics, my aim was to build strength, burn fat and have six pack abs. With Freeletics and the right kind of diet, I got what I wanted.

I believe that every one of you can do it better than me. As I said, my diet was shitty for the most part. If my diet was on point, I could achieve that body within 4-6 months. Moreover, I am 40 years old. Most of you here are much younger than me, so you can improve much faster and get better results than me.

Post: #2

I do calisthenics - so am I to understand the only difference between that and Freeletics is the high-intensity aspect?

Post: #3

Nice write-up, and great work. You should be proud of what you've accomplished.

I'm surprised you can't do more pullups with that body, and I'm a pretty heavy guy. Are those slow, high Intensity pullups you're gauging by? If so, that makes more sense. How much you weigh? How has your strength progressed overall in this program?

Also, can you provide more info on the workout approach? I think you can do that with divulging to much proprietary info.

Beyond All Seas

"The individual has always had to struggle to keep from being overwhelmed by the tribe.
To be your own man is a hard business. If you try it, you'll be lonely often, and sometimes
frightened. But no price is too high to pay for the privilege of owning yourself." - Kipling

Post: #4

(01-30-2016 09:52 PM)dies irae Wrote:  Diet

When I first started training Freeletics, I had no idea about proper nutrition. I assumed that I would out-train my bad diet. So, for the first 30 weeks of my Freeletics journey, I ate everything I wanted, I drank gallons of beer and, surprise, no matter how hard I trained, my belly fat was never completely gone to uncover my six pack abs.

Although I achieved some level of body recomposition by losing some fat and adding some muscle with Freeletics, it finally got through my thick skull that I need to adjust my diet if I wanted to have six pack abs.

So, for the last 15 weeks of my Freeletics journey, I quit drinking beer (many thanks to The Lizard of Oz for his one year wagon thread, though I got my goal of six pack abs around the 4 month mark of no drinking), I started counting calories and I ate lean meat, fruits and vegetables most of the time.

Not to be a downer or anything, but from what it looks like it appears 95% of your body's improvements is because of diet. I'm quite sure if you did any standard workout(or even a suboptimal workout) but with a good diet you would slim down the same way.

Post: #5

(01-30-2016 10:01 PM)WeekendCasanova Wrote:  I do calisthenics - so am I to understand the only difference between that and Freeletics is the high-intensity aspect?

I have no idea what calisthenics is.

(01-30-2016 10:27 PM)Beyond Borders Wrote:  Nice write-up, and great work. You should be proud of what you've accomplished.

I'm surprised you can't do more pullups with that body, and I'm a pretty heavy guy. Are those slow, high Intensity pullups you're gauging by? If so, that makes more sense. How much you weigh? How has your strength progressed overall in this program?

Also, can you provide more info on the workout approach? I think you can do that with divulging to much proprietary info.

Thanks BB.

I am 5'9'', 170 pounds. I can probably do more pull-ups if I am fresh but most of the time when it's time to do pull-ups I am already fatigued from other exercises.

I didn't fully understand the last question you asked. Can you elaborate?

Post: #6

^ I just reread the workout session segment. I guess there is enough info there. It sounds a lot like a circuit training program but just with bodyweight excercises - is that accurate?

Beyond All Seas

"The individual has always had to struggle to keep from being overwhelmed by the tribe.
To be your own man is a hard business. If you try it, you'll be lonely often, and sometimes
frightened. But no price is too high to pay for the privilege of owning yourself." - Kipling

Post: #7

^ I have never done circuit training, so I don't know.

You don't train is circuits. For example, you can start a session by doing 50 burpees and move on to doing 100 pushups and never do burpees again for that session. I hope I could answer your question?

Post: #8

I'm gonna give this a shot. Been struggling with about 10 extra pounds and general laziness as of late. Thanks for posting.

Post: #9

Great write-up. I've been doing on and off for the past two years and the gotten similar results.

(01-30-2016 10:57 PM)Beyond Borders Wrote:  It sounds a lot like a circuit training program but just with bodyweight excercises - is that accurate?

It is exactly that

Post: #10

This reminds me of the program called simplefit, http://www.simplefit.org/ which had impressive results as well. Its even more basic so probably is more boring.

Post: #11

Calistehnics - http://ashotofadrenaline.net/calisthenics-workout-plan/

I've never heard of freeletics, and I'm surprised you've never heard of Calisthenics. Either way they look like the exact same thing. Good workouts.

Post: #12

Great info di

I'm also doing FREEletics, I also paid for the coach. I finished 15 weeks, my body is slowly changing.
my diet is improved but my results are slow because I have stomach problem.

I am bloated all the time, even when I woke up from my bed. I check with doctors they advice some tea which didn't help.

I feel my results are slowed down because of this.

Anyone have suggestions for me ?

I will post my FREEletics results once I achieved what I want.

FREEletics app is free to try, I advice give it a shot with free version first and then decide for yourself.

I have 9-6 job. To reach home it will be 7:00, I hate going to gym after that, I was looking for alternative then found convict conditioning bought the book was doing that for a month during that time I found FREEletics, I completely fell in love with it. I'm enjoying the training and also seeing results. Most importantly it fits my schedule.


Cheers

Post: #13

You mention TRT usage. How much do u think that has contributed to your physique vis a vis this training programme?

Post: #14

(03-13-2016 12:14 PM)Chengiz88 Wrote:  You mention TRT usage. How much do u think that has contributed to your physique vis a vis this training programme?

Within two and a half years, OP has:

-Cleaned up diet, no longer trying to "out train" a shit diet
-Quit drinking "gallons of beer"
-Jumped on the testosterone train

Freeletics had little do with OP's success, but, the program was good enough to keep him involved.

"The best training program is the one you stick to and enjoy."

Post: #15

(03-13-2016 12:14 PM)Chengiz88 Wrote:  You mention TRT usage. How much do u think that has contributed to your physique vis a vis this training programme?

Almost none. My body already had changed a lot within the first 15 weeks of Freeletics. I started TRT much later than that.

(03-13-2016 02:19 PM)redbeard Wrote:  

(03-13-2016 12:14 PM)Chengiz88 Wrote:  You mention TRT usage. How much do u think that has contributed to your physique vis a vis this training programme?

Freeletics had little do with OP's success

This is not true. Freeletics was the main contributor to my physique goals.

Post: #16

Do you do third world squats? That is, squatting your butt as low to the ground as it will go, while keeping your feet flat, and freezing in that position for as long as you can. I can't imagine a bodyweight routine without those, since it's such a common stance to have to go into when doing labor in real life.

Post: #17

^^
I get what you mean but I didn't do any of that.

Post: #18

Your physique looks good and the routine sounds pretty solid too. Then I have to ask why use TRT or any roids ?

Post: #19

^^
Physique is not my only goal in life. I'm working hard to stay out of corporate life and keep my business alive. I believe TRT helps me keeping the drive. I only use 125 mg test cyp a week.

Post: #20

Sorry mate this is an advert.

OP is saying things like "No, what's calisthenics?" "What's circuit training?" "Oh I've never done that..!" "No, it wasn't the TRT it was... FreeLetics "No it wasn't the good diet and generally exercising, it was.. Freeletics !"

The OP pic on the left is filtered to make the body look more rounded, less cut, but its obvious that the person in both pics has more or less the same build (and that's before changing the tint, shaving the beard and without taking into consideration any possible use of photoshop).

"Round 1 - 50 reps squats 50 reps blah Round 2 - 40 reps blah 40 reps blah" Totally generic, numbers out of nowhere circuit training programme* and the whole thread from the OP reads like an infomercial.

*- ("I have never done circuit training" ---- ???? :/)

Maybe some people will bite and somebody somewhere will pass themselves off as a marketing king on the back of it but I just feel like my intelligence has been insulted.

Post: #21

^^
There is not even an affiliate link or anything that benefits me on my datasheet. Do you think I own the freeletics company?

The reason I mentioned TRT on my datasheet is to be fully honest with my report. Why would I mention any TRT on an advert? Why would I say that it took me 2,5 years to attain the body I wanted with freeletics, while I could easily say that it took a shorter time, if it was an advert.

I actually meet people from this forum. I even have a forum member who trained at the same gym with me while I was training freeletics. Don't you think people would call me out, if anything I wrote was different than reality?

Lastly, if you prove that there is a single photoshop touch or any filter on my pictures, I will print those pictures and eat them on camera and post that video on the forum. If you can't prove it, just print those pictures, roll them and shove them up your ass. Maybe that will teach you to think twice before accusing people for the things that they never did.

Post: #22

Congratulations on changing your body and good for you that you found something that kept your interest, since the best training program is the one that you keep doing, and if you enjoy it even better, but no need to give it fancy names, this is simply body weight training and it has been around since forever. I've been doing shit like that on and off for 15 years, and like me a ton of other guys. Your diet, the TRT and the fact that you're doing any training at all is responsible for your change. The program itself is not that important as long as you progress in whatever you do and are consistent, like you have been doing.

Body weight training is great, I love it, but you should mix it up a bit with some weight training as well, both complement each other.

The appeal these fancy programs have is that they give people a pre made template where they only need to follow instructions, so no need to break your head trying to come up with your own. Nothing wrong with that, if it makes people interested in working out and makes you healthier and sexier that's awesome, but again, people sometimes think the specific program they're doing is the greatest when it's just the fact that they're eating healthier, moving their body more and in some cases, drugs.

Like I said, as long as you keep progressing and be consistent any program will give you results.

Post: #23

Well since I can't afford the gym consistently right now, will start using this program. Thank You!