Rikke Kannegaard

Completing the
weight loss

Rikke Kannegaard, who is in charge of Fitness World Scandinavian Center, contacted us when she had put on 28 kilos due to illness. She had managed to lose 20 kilos on her own by following a diet and doing cardio training, but she found it difficult to get rid of the last 8 to 10 kilos.

Process and competences

Rikke’s weight loss had hit a wall, and to kick-start it again we decided to combine cardio with weightlifting. Weightlifting doesn’t burn as many calories as cardio during the training session, but it burns calories afterwards because the body needs energy (calories) to rebuild the muscle tissue. It also increases the BMR (basal metabolic rate), which comprises everything you burn during a day. This has to do with the fact that you gain muscle mass through weightlifting, and when the muscles need more energy you consequently burn more calories.

Rikke hadn’t done weightlifting before, so to begin with she trained all parts of her body. After 5 to 6 weeks we divided the program into a ”push-day” and a ”pull-day” which meant that ”antagonist” and ”agonist” received an equal amount of training and rest. Rikke did weightlifting 4 to 5 times a week, and she also did spinning.

Rikke’s own diet was simple – she wanted to consume as few calories as possible. During most of the day she had plenty of energy, but in the evening she was tired and zombie-like. This affected her social life, and therefore we told her to consume more calories through protein, wholegrain products and a little bit of ”healthy fat”. This meant that Rikke had more energy when training, and thereby she was more active and burned more calories. In the end, this change helped her lose the last superfluous kilos.


Changing her diet and adding weightlifting to her training program made it possible for Rikke to lose 8 kilos in just 3 months. This completed her mission and got her back in beautiful shape.




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