No it does not! Everything is done online, so it is a worldwide service. All that is required is an internet connection.

All meal plans are personalized to the individual. This will take into account individual statistics, daily activity levels, food preferences, lifestyle and goals. A complete macronutrient and caloric breakdown is also included with all personalized meal plans. You can personally choose which foods you would not like to include to make the diet as enjoyable as possible for you personally!

Antonie and the team respond to all emails as soon as possible. You can expect a reply within 24 hours.

This depends on the workout program. If you choose to go for Calisthenics (Bodyweight training) then not. If you choose for weighttraining, then yes.

Once you make a purchase you should receive a confirmation email and your login details for the members are. You will have to fill out a personal plan questionnaire to provide me with all the information required to prepare your program. Once you have made the payment and filled in the questionnaire, please allow 2-3 days to prepare your personalized program.

All you need is a Credit or Debit Card to make the payment. Stripe is our preferred secure method of payment and this is the only options available.
We use industry standard AES – 256 encryption to ensure your private information remains all safe.
To pay, simply follow the instructions and you will be redirected to Stripe.
If you are having any issues with making the payment, please send an email and we will happily assist. info@antonielokhorst.com.

The 4 week programs and membership area is a subscription that will be billed quarterly (every 4 weeks). You can cancel anytime by sending an email info@antonielokhorst.com or by signing out using the website. If you order a pre-made schedule you will be billed only once.

No refunds are available, but you can cancel any time before your next program billing period. The programs are customized, that’s why refunds can’t be provided.

Antonie Lokhorst exercise programs are structured to produce the best results possible and includes strength training. The specific exercises may not suit all individuals if an injury is present. Please consult a health professional for guidance if you are not sure. Antonie does NOT give medical advice.

In order to lose fat you have to be in a caloric deficit (take in less calories than you burn) while in order to build muscle you have to be in a caloric surplus (take in more calories than you burn). Therefore, doing both at the same time is not an effective approach. If you are a beginner, you may be able to lose some fat while building muscle, vice versa but you should always have 1 primary goal.

Absolutely not! The meal plan will provide you with 7 different days, which all come down to the same macronutrients/calories, so you can decide what you would like to eat. If you prefer it, you can eat the same thing every day but you don’t have to, since you will have 7 options. Next to this, you will also receive a Nutrition Guide with the program that explains Flexible Dieting and counting your own macronutrient intake, so you can eat exactly what you would like per day. This also helps you with fitting in “cheat foods” on a regular basis, while still hitting your daily macronutrients and getting optimal results!

Yes you can, in moderation! In the Nutrition Guide that you will receive with the program I will explain how to accomplish this without hurting your results and minimizing damage. I do not want you to have to give up your social life, so if this is a part of your lifestyle, I will teach you how to include it!

I highly suggest to use the method Flexible Dieting while following the diet plan, which I will explain fully in the Nutrition Guide included with the program. By counting your macronutrient intake, you can fit in all the foods that you like into your diet as long as you hit the daily macro/caloric goals. This will make the diet as enjoyable as possible, since you literally have no food restrictions.
If you do not wish to track your food intake, you can simply follow the meal plan, which will give you 7 options to choose from, calculated into your daily personal macronutrient/caloric needs.

Throughout your membership with Proven Body you will have exclusive access to the Proven Body Facebook group. This group is reserved for active program members only and is a place for you to discuss your progress, recipe ideas, workouts and more with like-minded individuals.