Many Australians dedicate several months of hard training and restrictive diets each year in a bid to achieve their weightloss goals.
But with summer just around the corner, time is ticking and men and women are hoping to sculpt their dream bodies in a fraction of the time.
Thankfully, since the launch of F45 in Australia in 2012, thousands of devoted fitness junkies have transformed their bodies in as little as eight weeks with the cult program’s famed ‘F45 Challenge’.
Charlie from F45 La Jolla, USA is the male winner of the latest F45 Eight Week Challenge after losing 19 kilograms and a staggering 13.2 per cent body fat in eight short weeks
Lorna from F45 Keperra, Queensland, is the female winner and lost 11.2 kilograms and 10.5 per cent body fat
To prove just how well it works six of the top global transformations of the last challenge have been released – and their jaw-dropping makeovers have to be seen to believed.
Charlie from F45 La Jolla, USA and Lorna from F45 Keperra, Queensland have just been announced as the global male and female winners after competing against thousands of global entries.
Australia’s very own Lorna took out the women’s first place prize by shredding a total of 11.2kg and reporting a 10.5 per cent body fat loss.
How does the F45 form of training differ from other workouts?
F45 Training merges 3 separate leading-edge fitness training styles into one, consummate and compelling group training experience for its members.
F45 Training combines elements of High-Intensity Interval Training (HIIT), Circuit Training, and Functional Training.
The fusion of these three training concepts has lead to the development of 31 different, 45 minute workout experiences, with more in development by our F45 Athletics Department.
This combination of interval, cardiovascular and strength training has been proven to be the most effective workout method for burning fat and building lean muscle.
Brendyn, from F45 Surry Hills, lost 10 kilograms and 9.7 per cent body fat on the challenge
Sarah from F45 Aliso Viejo, California, lost 7.1 kilograms and 10.9 per cent body fat
Charlie received first place for the men’s category and lost 19kg and a staggering 13.2 percent body fat loss.
After eight weeks of hard work, self-discipline and a strict workout and nutrition regime, Lorna and Charlie have both received a $10k holiday voucher to Bora Bora as first place prize winners.
Runners up include Carlisle from F45 North Adelaide, Adele from F45 Gungahlin, Brendyn from F45 Surry Hills and Sarah from F45 Aliso Viejo.
The F45 Challenge is Australia’s largest fat loss program, having transformed the health and well-being of over 400,000 participants worldwide.
How do you succeed at F45?
F45 Nutritionist and Challenge Director, Lyn Green, says, what sets the F45 Challenge apart is ‘successfulparticipants, who are everyday people balancing their lifestyles, jobs and family commitments’.
Perseverance is the key to success, and this can be made easier by following these top three tips:
1. Eyes on the prize: Focus on your goals as a way to drive fitness momentum and motivate yourself to stick to the nutrition schedule. Many complete the Challenge for their family, health, or to simply live a better lifestyle.
2. Get support: What makes the F45 Challenge truly unique is its strong fitness community, so don’t be afraid to lean on other participants and trainers for support whenever you need.
3. Prepare, prepare, prepare! Preparation is paramount when completing the F45 challenge. Make sure you plan meals, schedule your workouts, and organise the Challenge around your day-to-day activities so it doesn’t disrupt other commitments.
Carlisle from F45 North Adelaide lost 20.8 kilograms and 13.1 per cent body fat in eight weeks
Adele, from F45 Gungahlin, ACT, lost 16.8 kilograms and 10.7 per cent body fat; she came second place out of the women as a result
What does an F45 workout typically involve?
45 seconds on, 15 seconds off for 45 minutes:
* Squat jumps
* Spider pushups
* Kettle bell swings
* Box jumps
The ‘Functional 45’ challenge revolves around a simple concept – regular 45 minute high-intensity circuit training workout classes and a strict nutrition program designed to ‘reduce body fat and increase lean muscle’.
According to the experts at F45 it’s all about following three distinct meal plan phases while attending the classes up to six times per week.
The exercise classes are all slightly different and focus on ‘functional’ training – that is is exercise that mimics or recreates everyday movement.
These types of exercises typically involve the use of your full body and multiple muscle groups so things like lifting, squatting, jumping, twisting, pulling, pushing, punching, kicking, rowing and biking are all included.
Since the launch of F45 in Australia, thousands have been able to achieve great weight loss results in as little as eight weeks with the famed ‘F45 Challenge’
Average day on a plate during the challenge during each phase
Super Greens Juice With Boiled Eggs
Handful of nuts
Chicken And Goat Cheese Zucchini Salad
Protein Almond Shake
Veggie Mash With Grilled Fish
Banana and Peanut Butter Smash
Protein Almond Shake
Middle Eastern Beef Bowl
Lemon Coconut Ball
Coriander Chicken Burrito Bowl
Salted Caramel Protein Smoothie
Garlic Snow Peas with Almonds
Broccoli and Cauliflower pilaf with Chicken Strips
Cumin Lamb Skewers with Greek Salad
The fixed, 45 minute time frame is in place to provide a ‘timing structure’ to maximise progress and the workouts are ‘never the same’ day-to-day.
Workout programs include interval circuits, intense cardio, traditional circuits, resistance training with crawling, boxing, kickboxing, plyometric sessions and military-style resistance systems.
The first nutrition phase is all about alkalising and detoxing the body by focusing on cleansing, eliminating, preparing and stimulating specific functions of the body.
During this phase the body is cleansed from a build up of toxins and there is a focus on removing fluid retention and beginning the process of eliminating sugar cravings.
In the first two weeks, they see huge results on the scale due to the removal of fluid retention.
Previous female challenge winner Rhana, from Toowong, Queensland, went from 68 kilograms to 60.4 kilograms and lost a staggering 6.5 per cent body fat earlier this year
The second phase is about defining the physique and the nutrition is based on a high protein diet to support muscle hypertrophy, assist in muscle recovery and repair and create healthy fat loss results.
The final two week phase is about entering shock mode and focuses on a high fat, low carbohydrate nutrition plan to strip the remaining body fat, enhance muscle recovery and suppress appetite.
A low intake of carbohydrates encourages fat storage to be used as the energy source instead of glucose. This is known as the ‘ultimate fat shredding phase’.
The last F45 8-Week Challenge for 2018 will begin on the 8th October.
This Challenge round will not only include F45’s very first Challenge Meal Delivery Program, but will have one of the largest prizes in store for the top male and female transformations