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16woh

With a carefully planned diet, proven trainings programs and daily coaching for 16weeks, we promise you world class results.

14/07/2025

Sign up for one of the autumn programs, starting on August 10. Available in Stockholm, remotely, and as a 12-week option.

Carl Plogbäck has completed the 16-week program. 👍

Here are his own few but powerful words 👊

"Without a doubt, I feel more energetic and in better physical shape than ever after 16WOH"

13/07/2025

Emmelie Wernholm completed our 16-week programme. 😊 Here are her own words. 👍

I did it! 16 kg lighter and much stronger in everyday life!

It feels absolutely amazing – or actually, it’s hard to describe in words, the journey is so life-changing.
I’ve followed 16WOH on Instagram for a long time, and one day in August this year, I signed up – something I don’t regret for a single second!

I’m a single mum of two kids, aged 10 and 12, and I work full-time as a manager.
With that said – there are no excuses not to sign up for 16WOH 😊

The journey has been fun, tough, time-consuming, sweaty, and magical! I’ve built completely new routines that I’ll continue with.
The best part of the challenge:
I know what to do, when to do it, and how to do it!
Everything is calculated – all I had to do was follow through.

Results:
Weight: -16 kg
Waist: -21 cm
Body fat: 22%

The food is genuinely tasty! The training is tough! And I’ve never walked this much in my life.
The feeling in my body now is incredible – I never thought I could have a physique like this at 40!

Go for it – take on the challenge too!

12/07/2025

is one of our participants in the YouTube group who recently completed the programme 😊

You’ll see more from Linnea on our YouTube channel 🙏

Here are a few words from Linnea:

Sometimes I’ve thought I must be mad for signing up to 16 Weeks of Hell as a brand new mum… but they say you never regret a workout, and you definitely don’t regret 16 Weeks of Hell either. I’ve learned SO much about myself. I’ve gained all the tools I need for a healthy daily routine going forward. All it takes is planning and discipline, and if there’s one thing you practise during 16WOH, it’s exactly that (plus a bit of biceps and so on 💪🏼).

For me, 16 Weeks of Hell has been more of a mental journey than a physical one. Of course I had to push myself to get out for the walks and get to the gym now and then… but that was nothing compared to how tempting the chocolate or a glass of wine was on a Saturday night when the cravings hit. It’s never been clearer that motivation is a luxury, and it’s discipline that gets you to your goals.

I started 16 Weeks of Hell with three goals. I wanted to feel strong again after pregnancy and childbirth, I wanted to get rid of my unhealthy snacking and sugar cravings, and I wanted to manage at least one strict pull-up. Today I’m stronger than ever, I’ve definitely kicked the snacking habit (though only thanks to discipline, the sugar cravings are still there), and I can do at least one strict pull-up.

I’m incredibly proud of myself for getting through these 16 weeks, and I did it with a little baby (who really doesn’t want to sleep 🤪). Some things I’ll carry into my new daily life, and some things I’ll never do again 🫣

Huge thanks to Tony, Annabeth, and all the coaches for making this physical and emotional rollercoaster so much easier with such a clear concept and fantastic support along the way.

Now I’m off to eat a burger and have a glass of wine 😂👋🏼

08/07/2025

180 grams of sirloin steak, grilled to perfection, is the foundation of the dish… and quality meat needs no sauce 🙏

What are YOU chewing on for lunch today?

#2025

07/07/2025

Agnes Helander has now completed her 16 weeks.
Here are her own words. 😊

Woohoo! I did it and I’m the best 😎! That’s my biggest feeling right now – but here’s a bit about my journey:

I’ve trained and been interested in healthy eating all my life, but without a goal I tend to slip. On weekdays I trained regularly (but without structure) and ate well, but weekends meant sweets, nice food, wine, and the odd gin cocktail. The comfort kilos came on like clockwork.

So I signed up for 16WOH to break patterns and give myself a proper kick up the bum. The programme definitely delivers what it promises. Spending 16 straight weeks focusing on food and training takes time and energy, but I worked hard to change my mindset and prioritise myself. My husband has been a huge support and handled all the home logistics (which was essential for me). I’m notoriously stubborn, so I didn’t give up and tried to trust the coaches (who are fantastic) and the process. Trust me: it pays off!!! 💪🏽

The first half was tough – new routines, prepping meals, fewer carbs (wobbly energy), no Friday treats with the family, and long workouts. After the halfway point I got the flu for two weeks and missed nearly three weeks of training, but once I was back on my feet it really clicked. Three weeks before the finale I managed my first chin-up – and finished with four. The food part ran smoothly by then.

Now I’m aiming for more chins, standing ab wheel rollouts, gorilla crunches, etc. But the best part is how proud I am of myself – I’ve completed 16 weeks of hell and survived. It’s a bit like giving birth – afterwards, you feel like a superwoman! ✌🏽

My only gripe? None of my trousers fit anymore…

To those wondering if you dare or can do it: stop thinking – KBK (Just Go For It). You will NOT regret it! 🫵🏽

Weight: 73.5/69.1/62.9 -10.6 kg
Waist: 83/77/71 -12 cm
Body fat: 26.8/17.0/12 -14.8%

06/07/2025

John Johansson has completed his 16 weeks, with awesome results. Here are his own words.

I've trained in phases earlier in life, but never managed my diet properly and followed questionable training plans. This time, I wanted to sort it out and started reading up on various theories about training and nutrition. I came across 16 Weeks and made up my mind.
What I’ll take with me most is the understanding of nutrition and how the body works and feels in different stages. Also, that motivation is a luxury. Planning and ex*****on are what truly move you forward.

05/07/2025

Now Johnny Henning has completed his 16 weeks. 😊👍

Here are his own words. 👊

In the past, I hadn’t focused on nutrition, but I’ve tried many types of training and competitive formats such as OCR races, marathons, runstreaks, padel, gym workouts and various group fitness classes.

This time, I wanted to find a programme that included training, nutrition and a coach as part of the structure.

I was drawn to the strict schedule for food and training – there’s very little room for misinterpretation or confusion. And having access to a coach for most hours of the day when questions came up was a massive help.

The results from this programme exceeded anything I could have hoped for.

The food was absolutely spot on. I genuinely looked forward to every meal.

Food waste was non-existent. 😃

Doing this journey together with my life partner made it more fun – and maybe a bit easier. But in the end, it’s all down to you.

Partners and coaches are a bonus!

We build physiques – we don’t diet.

04/07/2025

🔥 What a week for Lasse Lundberg – drummer, bandleader, and now in the best shape of his life! 🔥

Just 7 months after a hip replacement, Lasse went all in on 16 Weeks of Hell Goes Dansband, training side by side with fellow Blender member Maria Persson. The result? A full-body reset – more energy, renewed joy, and serious strength.

💥 All at once:
✔️ New album – first in 7 years
✔️ 3 prestigious Guldklaven Award nominations
✔️ 16 weeks of discipline, sweat, and transformation

"I’ve never felt better. I’m almost 57 and in the best shape of my life. It’s incredible," says Lasse.

But the road here wasn’t smooth. The pandemic hit hard. He went through a painful separation and suffered the devastating loss of little Esmeralda ("Lilla Hjärtat"). He describes hitting rock bottom – until training gave him new focus:

💬 "16 Weeks was the key to finishing the album. It helped me mentally and physically."

Now Blender is heading into a packed summer tour, with the Guldklaven gala around the corner. And Lasse has no plans to let go of the momentum:

💪 "It would be insane to throw this away now. I want to build on it!"

👉 Inspired by comebacks, commitment, and personal growth? Share this and tag someone who needs to hear Lasse’s story.

📎 Based on an article by Niklas Lindh, reporter, Dansbandsnytt

27/06/2025

Cecilia Nilsson has completed our 12-week program. Here are her own words:

I began my 16 WOH journey five years ago and had hardly ever set foot in a gym, but I was hooked. I felt it was time again, because I had been slipping with both diet and training for quite a while. Since I like this concept, the choice was easy; I know it works.

I appreciate Tony’s clarity and his simple rule: “Do as I do and the results will be good.” It is true.

Sometimes you need your own solutions. Because I work nights, I do my power walks during my shift, walking 60 laps around the wards, which also gives me more rest time. I eat dinner after the gym and then sleep well.

Health is important, especially for a woman over 50. I have lost 6 kg and 7 cm around my waist during these 12 weeks.

24/06/2025

Roasted vegetables and a protein of your choice, make an excellent meal. Simple tasty and nutritious.

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Monday	06:00 - 22:30
Tuesday	06:00 - 22:30
Wednesday	06:00 - 22:30
Thursday	06:00 - 22:30
Friday	06:00 - 22:30
Saturday	06:00 - 22:30
Sunday	06:00 - 22:30

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http://16woh.com/

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