National Cholesterol Plan 2024

The 5 Weeks ‘DEGREASE YOUR BODY!’ Plan

FOREWORD 

  •  70% of Belgians have poor cholesterol levels (= fat in the blood),

  • 60% are overweight (= body fat)

  • and 50% have too much belly fat (= visceral fat)

It seems that our bodies are being billed for the evolution of our ‘wealth lifestyle’, because this SILENT KILLER FAT EPIDEMIC is making our society physically and mentally very unhealthy.

With our ‘Degrease Your Body!’ Plan, we offer a scientifically backed remedy, so that everyone can make a healthy restart!

Bart Colombie
founder and CEO, European Fitness Academy

GOAL of the NATIONAL CHOLESTEROL PLAN 2024

Everyone knows that cholesterol is bad, because cholesterol causes atherosclerosis. And yet this ‘silent killer’ manages to be the number 1 cause of death in Belgium every year. Because this ‘silent killer’ remains under the radar, and we don’t think about unmasking it in time. While that can easily be done through a blood test or a simple blood prick test.

We must unmask this SILENT KILLER and immediately address it by starting with fitness in the right way.


“The ‘silent killer’ that is often ignored until it’s too late: why you’re better off knowing your cholesterol levels”

Prof. dr. Ernst Rietzschel, Cardiologist at UZ Gent, Het Nieuwsblad 8/11/2023

WHAT? WHERE?

In more than 50 recognized fitness centers, we invite all Belgians to participate in the 5-week ‘Degrease Your Body!’ Plan. Participants follow a fitness program that recent scientific research has shown to produce the best possible results in terms of lowering cholesterol and burning fat.

After 5 weeks, each participant receives a report. During the results discussion, the coach provides insights into the sustainable impact of fitness on cholesterol levels and overall health. This knowledge forms the basis of the motivation to continue with regular healthy exercise.

 

HOW?

Method of the 5-week ‘DEGREASE YOUR BODY!’ Plan: you can ‘DEGREASE’ your body 

If you have too much fat in your blood (CHOLESTEROL), too much BELLY FAT (visceral fat), or too many ‘fat rolls’ or OVERWEIGHT, then it’s high time to ‘DEGREASE’ your body.

The 5-week DEGREASE YOUR BODY! Plan in short:

  • We conduct an intake and measure your baseline values
  • We determine the best individual fitness program to BURN FAT FASTER AND MORE EFFECTIVELY
  • We conduct a before-and-after measurement and calculate the progression of the FAT BURNING CAPACITY OF THE BODY after 5 weeks
  • A theory lesson on cholesterol and atherosclerosis is provided. Knowing the cholesterol levels should UNMASK the ‘SILENT KILLER’
  • Useful nutrition and exercise tips are provided during the 10 fitness sessions
  • After 5 weeks, the results provides insight into the impact of fitness on cholesterol levels and body degreasing

The evidence that you are trainable, combined with awareness of the impact of fitness on your health, forms a strong motivation to continue regular exercise

The 5-week DEGREASE YOUR BODY! Plan is the right approach to make the transition to BEHAVIOR CHANGE and a HEALTHY LIFESTYLE.

 

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WHY?

SCIENTIFIC REMEDY

Those who engage in strength and conditioning exercises twice a week:

  • Produce more ‘good’ HDL-Cholesterol (and the ‘bad’ LDL cholesterol is cleared)
  • Have a lower risk of arteriosclerosis
  • ‘Burn’ more triglycerides in the muscles
  • Utilize more sugars in the muscles

Those who do not exercise enough:

  • Have poor cholesterol levels and are at risk of ’the silent killer’ atherosclerosis
  • Accumulate fat (sugars are converted into fats)
  • Develop too much belly fat
  • Develop ‘fat rolls’ and become overweight

WHAT IS SCIENTIFICALLY THE BEST FITNESS PLAN AGAINST CHOLESTEROL?

According to scientific studies and meta-analyses in recent years, you achieve the best results in terms of cholesterol with each of the following 3 fitness interventions:

  • Cardio training (1) (3) (4)
  • Strength trainin (5) (7) (8) (9) (12)
  • Combination of Cardio and Strength training (1) (6) (13)

 You can choose which of the 3 you prefer, and the coach will determine the ideal starting dose for you.

CHOLESTEROL?

‘Good’ (HDL) and ‘Bad’ (LDL)

Cholesterol is a fatty substance (Lipid) that flows through the body via the bloodstream. We distinguish between ‘good’ (HDL) and ‘bad’ (LDL) cholesterol.

‘BAD’ CHOLESTEROL

 This cholesterol sticks to the inner walls of the arteries, which can cause blockages and lead to atherosclerosis. That’s why we also call LDL cholesterol ‘bad cholesterol,’ as this culprit is the number one cause of death in our country.

SILENT KILLER?

Atherosclerosis is also known as the ‘Silent Killer’ because it sneaks into our bodies painlessly, invisibly, and very slowly…

Read on about GOOD CHOLESTEROL and BAD CHOLESTEROL and TRIGLYCERIDES and BLOOD VALUES and BELLY FAT and OVERWEIGHT…

 

“Lack of exercise is the greatest risk factor for atherosclerosis”

 Prof. dr. Peter Sinnaeve, Cardiologist at KU Leuven and UZ Leuven

PILLS FOR CHOLESTEROL?
 

Good that your doctor is keeping an eye on your cholesterol!

Note: If your doctor has prescribed you statins (medication for high cholesterol), it means that your doctor has judged that you belong to the highest risk group!

Your doctor wants to take good care of you, and undoubtedly, along with the prescription for these pills, your doctor has also given the following advice:

  • Watch your diet
  • Exercise more (2)

Taking the pills is the best your doctor can do for you; doing more exercising is in your hands (so it’s high time to start).

SIDE EFFECTS

The side effects of statins may include muscle pain.

The side effects of fitness are that you’ll feel better, have more energy, and look tighter and better!


“90% of people do not know their cholesterol levels and yet 70% have poor cholesterol levels”

Prof. dr. Ernst Rietzschel, Cardiologist at UZ Gent, Het Nieuwsblad 8/11/2023

Participate? Sign up here!

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OVERWEIGHT*

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OBESITY*

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HIGH WAIST CIRCUMFERENCE*

COMMITMENT

We know that PHYSICAL INACTIVITY is the major risk factor for many health-threatening conditions such as obesity, high blood pressure, cholesterol, diabetes, heart and vascular diseases.
ATHEROSCLEROSIS and CARDIOVASCULAR DISEASES are the leading cause of death in our country.
General practitioners report an alarming increase in burnout and depression.
Scientists describe this alarming condition as ‘THE PANDEMIC OF PHYSICAL INACTIVITY’ (19)
We are the experts in physical fitness and physical reconditioning. It is our social duty to demonstrate our expertise and unwavering commitment.
We will motivate all physically inactive individuals to start with fitness. Fitness as the foundation of an active and healthy lifestyle. Fitness as the basis of strong physical and mental health.
Bart Colombie
Founder and CEO, European Fitness Academy

 

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HIGH BLOOD PRESSURE*

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HIGH SERUM CHOLESTEROL*

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DIABETES*


WHO EXERCISE GUIDELINES and PHYSICAL INACTIVITY

To stay fit, strong, and healthy, one must do strength and cardio training twice a week, according to WHO exercise guidelines. Individuals who do not meet this standard experience PHYSICAL INACTIVITY. 

This manifests in various health-threatening disorders:

  • Metabolic disorders (obesity, high blood pressure, cholesterol, belly fat, diabetes)
  • Mental disorders (stress, burnout, depression)
  • Mechanical disorders of the musculoskeletal system (back problems, etc.)

Fitness is an EVIDENCE BASED remedy (or prevention) against these health-threatening disorders. We prove this through the 5-week study. Participants become self-aware and self-responsible. This also supports their necessary behavior change.


Source: J. Van der Heyden, D. Nguyen, F. Renard, A. Scohy, S. Demarest, S. Drieskens, L. Gisle. Belgian Health Survey 2018. Brussels, Belgium: Sciensano; Report number: 2019/14.440/89. Available at: www.gezondheidsenquete.be

 
 

 

 
 

WHY FITNESS? 

Fitness is the only form of physical activity where the intensity of both cardio and strength exercises can be adjusted according to the goals, abilities, and limitations of each individual. The initial load is minimal, and the progression is gradual. 

MEASURABLE RESULTS AND HEALTH GAINS FOR EVERY BEGINNER  

For this reason, fitness is the only form of physical activity with which all untrained and physically vulnerable individuals can safely start. Fitness is the most effective prevention or remedy against the pandemic of physical inactivity, also known as the pandemic of metabolic syndrome, also known as the pandemic of overweight and obesity.

Participate? Sign up here!

Participating Clubs

Trained Coaches

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Satisfied Participants

GOOD NEWS!

 

The top coaches from the best fitness clubs in Belgium are ready to take a strong and healthy start together with all Belgians!

 

We will unmask that SILENT KILLER!

“We will prove in 5 weeks that the strength, fitness, and fat burning of the participants improve. Everyone can participate and achieve the best result, especially those who have never exercised before and are now completely out of shape. The 5-week ‘DEGREASE YOUR BODY!’ Plan helps to DEGREASING your body and become stronger, fitter, and healthier.“

 
 
 
 

FOR WHOM?

For individuals (m/f/x) with poor cholesterol levels, belly fat, or overweight, who want to DEGREASING their body!

WHAT?

  • After the intake conversation with the coach, we perform an initial measurement, you train twice a week by appointment (at your own pace and level)

  • You will receive a theory lesson about cholesterol, together we will unmask the SILENT KILLER. So you know exactly what to do!

  • During each training session, you will receive useful tips about NUTRITION AND EXERCISE

  • After 5 weeks, we measure the progression of your fat burning and your fitness (FAT BURNING CAPACITY)

  • During the evaluation, the coach provides explanation about the impact of your progression on your physical and mental health

WHERE?

Only accredited centers are authorized to offer the National Cholesterol Plan (see participating municipalities)

STILL DOUBTS?

Sign up and decide only after the intake conversation with the coach whether you want to participate in the 5-week ‘DEGREASE YOUR BODY!’ Plan

WHEN?

Participation is possible from spring 2024

Approved centers for the NATIONAL CHOLESTEROL PLAN 2024
Participate? Sign up here!

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Referenties:

  1. Steven Mann et al (2014): Differential Effects of Aerobic Exercise, Resistance Training and Combined Exercise Modalities on Cholesterol and the Lipid Profile: Review, Synthesis and Recommendations (kracht, cardio, combi training effect op cholesterol): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3906547/
  2. Yating Wang et al (2020) Effects of aerobic exercise on lipids and lipoproteins (Statines best combineren met fitness): https://lipidworld.biomedcentral.com/articles/10.1186/s12944-017-0515-5
  3. Antonella Muscella et al (2020): The effects of exercise training on lipid metabolism and coronary heart disease (CARDIO en Cholesterol): https://journals.physiology.org/doi/full/10.1152/ajpheart.00708.2019
  4. Satoru Kodama et al (2007): Effect of Aerobic Exercise Training on Serum Levels of High-Density Lipoprotein Cholesterol A Meta-analysis (CARDIO en cholesterol): https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/486847
  5. B Prabhakaran et al (BMJ Journals): Effect of 14 weeks of resistance training on lipid profile and body fat percentage in premenopausal women (KRACHT en cholesterol): https://bjsm.bmj.com/content/33/3/190.short
  6. Lucas Schwingshack et al (2014) Meta Analysis: Impact of different training modalities on glycaemic control and blood lipids in patients with type 2 diabetes (KRACHT + CARDIO COMBINED TRAINING best voor TC total cholesterol, TG triglyceriden, DBP en SBP (bloeddruk) En HDL): https://link.springer.com/article/10.1007/s00125-014-3303-z?_ga=2.163742908.2009056991.1515542400-1263479451.1515542400
  7. Abou Sawan et al (ACSM): The Health Benefits of Resistance Exercise: Beyond Hypertrophy and Big Weights (KRACHT en cholesterol): https://journals.lww.com/acsm-esm/fulltext/2023/01000/the_health_benefits_of_resistance_exercise__beyond.2.aspx
  8. Zachary Mang et al (2019): How Resistance Training Affects Metabolism (KRACHT en cholesterol): https://www.ideafit.com/personal-training/resistance-training-affects-metabolism/?sourcecode=facebook_organicsocial&trackingcode=pub_article_personaltraining_2021_august_post&utm_source=facebook&utm_medium=organicsocial&utm_campaign=pub_article_personaltraining_2021_august&utm_content=post&utm_term=resistance-training-metabolism&utm_source=facebook&utm_medium=idea+health+%26+fitness+association&utm_campaign=c725e378-c7ba-4e73-b3ef-f586c2031fc1
  9. ACE: Is HIIT Resistance Exercise Superior to Traditional Resistance Training? (Krachttraining: dosis gerelateerde invloed op cholesterol): https://www.acefitness.org/continuing-education/certified/special-research-issue/7227/ace-sponsored-research-is-hiit-resistance-exercise-superior-to-traditional-resistance-training/
  10. BJSMDose–response association of aerobic and muscle-strengthening physical activity with mortality: a national cohort study of 416 420 US adults: https://bjsm.bmj.com/content/56/21/1218
  11. ACSM:Exercise for Prevention of Chronic Diseases: https://journals.lww.com/acsm-healthfitness/Fulltext/2020/01000/Exercise_for_Prevention_of_Chronic_Diseases.4.aspx?fbclid=IwAR0vz32LXlJdvl93RJJefknX7g63wsfhlAa0kWt17h_iWQEfkn1ezj0Rq0Y
  12. ACSM:The Health Benefits of Resistance Exercise: Beyond Hypertrophy and Big Weights: https://journals.lww.com/acsm-esm/Fulltext/2023/01000/The_Health_Benefits_of_Resistance_Exercise__Beyond.2.aspx?fbclid=IwAR3Nb2vGeiBg-IlIs_wbJK5Arurgqena5-eDTCxKQYHuu7yvpXoHvXIMv0E
  13. BJSM:What is the optimal amount of aerobic exercise and strength training?: https://blogs.bmj.com/bjsm/2022/09/26/what-is-the-optimal-amount-of-aerobic-exercise-and-strength-training/
  14. BJSM:Adherence to aerobic and muscle-strengthening activities guidelines: a systematic review and meta-analysis of 3.3 million participants across 32 countries: https://rb.gy/tg8iio
  15. The lancet:The cost of inaction on physical inactivity to public health-care systems: a population-attributable fraction analysis: https://www.thelancet.com/journals/langlo/article/PIIS2214-109X(22)00464-8/fulltext
  16. WHO guidelines on physical activity and sedentary behaviour: https://www.who.int/publications/i/item/9789240015128
  17. THE LANCET: fysieke inactiviteit veroorzaakt + 5mio doden per jaar: https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(12)61031-9/fulltext
  18. Pubmed: fysieke inactiviteit en risico op hart en vaat (dosis gerelateerd): https://pubmed.ncbi.nlm.nih.gov/21810663/
  19. The LANCET:The pandemic of physical inactivity: global action for public health: https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(12)60898-8/fulltext
  20. IHRSA Psychisch welzijn en fitness algemeen + ref: https://www.ihrsa.org/improve-your-club/5-facts-about-mental-health-exercise-during-covid-19/?utm_campaign=Wellness%20%26%20Community%20Programming&utm_content=160678503&utm_medium=social&utm_source=facebook&hss_channel=fbp-70887898008&fbclid=IwAR0QLVUGwo_iAsmOJfBqvdLjiwR7qtYj9NESedHINL45y-eCR3fWimeAvxE
  21. ACSM Medicine & science Exercise Intensity Matters in Chronic Nonspecific Low Back Pain Rehabilitation. Medicine & Science in Sports & Exercise, 51(12), 2434–2442: https://journals.lww.com/acsm-msse/Fulltext/2019/12000/Exercise_Intensity_Matters_in_Chronic_Nonspecific.2.aspx
  22. OVERZICHT INVLOED EXCERCISE ON HEALTH (UK): https://www.aomrc.org.uk/wp-content/uploads/2016/05/Exercise_the_Miracle_Cure_0215.pdf
  23. ACSM:The Role of Exercise in Preventing and Treating Depression: https://journals.lww.com/acsm-csmr/fulltext/2019/08000/the_role_of_exercise_in_preventing_and_treating.6.aspx
  24. ACSM:The Health Benefits of Exercise in Overweight and Obese Patients: https://journals.lww.com/acsm-csmr/Fulltext/2019/08000/The_Health_Benefits_of_Exercise_in_Overweight_and.4.aspx
  25. THE LANCET: https://www.thelancet.com/journals/langlo/article/PIIS2214-109X(20)30264-3/fulltext?fbclid=IwAR2HdHnNIO6SLileJzoGJ_0vWO8QXAGNnEML_aAFL2jjJXDolcOwOPGCXxY