BFT near me: How to lose fat fast and gain muscle

A mum-of-two has shared how she lost almost eight kilos of fat in eight weeks after struggling with low fitness on maternity leave – and how cutting her carb intake made an instant difference.

Terri, from Port Macquarie, New South Wales, was stuck in a cycle of minimal exercise and ‘convenient’ meals so decided to sign up to fitness challenge BFT (Body Fit Training). 

The 32-year-old dental prosthetist signed up to the gym’s eight week challenge designed by elite strength and conditioning coach Cameron Falloon, who was also Princess Diana’s personal trainer at the start of his career. 

Structured into progressive blocks, the HIIT, cardio and strength hybrid program is designed to help gym-goers avoid burn out and uses heart rate monitors to track members’ ability to stick to class goals. 

‘So many times I’d find myself driving around with the kids [aged one and three] asleep in the car wondering what drive thru I could go through to grab a treat,’ Terri told FEMAIL.

After: Following an eight week challenge at BFT, she lost eight kilos of body fat and has never felt better 

‘I learned after this challenge that I didn’t actually need a treat anymore. If I meal prepped I would have a protein ball or a banana in the car with me instead.

‘Another huge downfall with young children is that you find yourself eating the leftover food off their plate, I think it made a huge difference when I stopped doing that.’

Terri said she was completely committed to the program from day one, following the prescribed meal plan perfectly and refusing to sneak in treats or extra snacks. 

She cut out sugar and processed foods and luckily had already quit alcohol pre children so ditching the booze was no issue for her. 

‘I did substitute other drinks in to replace a latte as I do not drink coffee and also changed meals with red meat to meals with fish or lentils instead,’ she said.

Terri also downloaded the MyFitnessPal app and was tracking her calories each day; she learned she was eating triple the amount recommended.

‘As soon as I cut that out, the weight just started to fall off,’ she said, adding that she also swapped her milk to soy.

She launched into the challenge at her local branch and while she started out going once a day, six days a week, a few weeks in she started going twice a day.

Australian fitness coach Cameron Falloon (left of left) trained Princess Diana (right in 1995) in the last months of her life. He was 24 at the time. He later founded BFT 

‘Training every single day consistently made a huge impact. Even when you are sore from training or tired from a baby waking every two hours during the night, the most important thing was that I still turned up at the gym the next day,’ she said.

‘If I had of taken that day off, I would have fallen back into my old mindset and lost the motivation.’

Terri, who said she participated in the $69 per week challenge because she ‘thrives in competitive environments and loves to win’, chose to workout early in the morning and late afternoon so her husband could watch the kids.

‘He still had to travel a lot for work so on those days, I would take the kids with me in the double pram and just do the best I could whilst they squealed and threw food and all those lovely things that kids do,’ she said.

Terri, who said she participated in the challenge because she ‘thrives in competitive environments and loves to win’, chose to workout early in the morning and late afternoon so her husband could watch the kids

‘Training every single day consistently made a huge impact. Even when you are sore from training or tired from a baby waking every two hours during the night, the most important thing was that I still turned up at the gym the next day,’ she said

‘Some days, I would just stand in the corner and do lunges or squats with my son on my chest. You just do what you can, anything is already different to the nothing I was doing previously.’

Terri did a body scan at the beginning of the challenge and couldn’t believe the results by the end of week eight.

While she maintained her skeletal muscle mass, she shed 7.9 kilograms in the short timeframe, wiping 8.7 per cent off her total body fat percentage. 

She encourages those who are wanting to make a change to take a photo of themselves for inspiration.   

‘I found myself wanting to make a change when I was looking at photos taken and realised I definitely didn’t look as good as I used to,’ she said.

‘It’s funny how you can look in a mirror and not even notice it because it becomes the norm, but the moment you see yourself in a photo it stands out that you need to change. So go take a photo! And decide if you’re happy with how you look.’