The F45 Challenge: Fat to Fit in 8 Weeks!

As promised in my first post (here if you missed it), in this second installment I walk you through the final phase of the F45 Challenge, and reveal our results after 8 weeks of training.

F45 Orchard

Weeks 7-8: "World Series"

During the last two weeks of the Challenge, members follow a keto (ketogenic) diet, which is designed to help shred as much body fat as possible before the final weigh-in. The keto diet is a low carb, high fat and high protein diet, and encourages the body to go into ketosis (a metabolic state where your body burns fat for energy). It was during this phase where we replaced carbs with good fats that my love for coconut yogurt and coconut milk was firmly cemented! 

Mentally, this was the easiest phase to push through as we were so close to the finish line. Due to the hubby's health scare earlier and the limited number of days/classes left, he was disappointed that it would not be physically possible to complete his original goal of one hundred and twelve (112) F45 classes during the Challenge. In the end, he still pushed himself to do a crazy ninety-one (91) classes in fifty-six (56) days. I finished the Challenge having attended fifty-seven (57) F45 classes in total - essentially once a day for two months!

F45 Lane Cove

My Results: No Longer "Skinny Fat"

At the end of the Challenge, members who wish to be considered for the competition are required to submit their initial InBody scans with pre-Challenge photos (front, side and back full body photos against a white backdrop) together with their final InBody scans with end of Challenge photos. This is not compulsory, so if you just wanted to enjoy the health benefits of the program without sharing photos of yourself, that is fine too. 

My final InBody results:

Weight
56.7kg
Normal
Skeletal Muscle Mass
24.6kg
Normal
Body Fat Mass
12kg
Under
BMI
19.4
Normal
Percent Body Fat
21.2
Normal
Visceral Fat Level
4
Normal (1-9)

By following the F45 diet and training regime, I had lost 5.2kg of weight (7.6kg of body fat mass) and gained 1.6kg of muscle mass in just 8 weeks. I also reduced my body fat percentage by 10.5%, which is the statistic I am most proud of, given that two out of the three global female winners lost less in terms of percentage than I did! 

Before and After

While I personally did not notice drastic changes in my physical appearance (particularly once fully clothed!), the Challenge truly did change my bad eating and sleeping habits. As such, I was pleasantly surprised to find out that I was the female winner for my local studio, F45 Orchard! My prize was one months' free gym membership, which I am sure I will make good use of.

Special Announcement: The F45 Challenge Season 20 Global Winner!

I am also super excited to announce that the hubby achieved his goal of being the first global winner of the F45 Challenge from Asia. The global prizes for each competition changes each season, but we were pretty stoked to find out that first place for Challenge 20 was a cash prize of A$10,000! I am already thinking of how to best spend it while the hubby is waiting to see his money :)

The announcement by F45 on social media (Instagram and Facebook)

If you thought I was competitive, you haven't met my other half! Despite some health set-backs, he pushed through and his InBody before and after results speak for themselves. 

Before:

Weight
119.8kg
Over
Skeletal Muscle Mass
49.1kg
Over
Body Fat Mass
34.9kg
Over
BMI
36
Over
Percent Body Fat
29.1
Over
Visceral Fat Level
14
Normal (1-9)

After:

Weight
97.9kg
Over
Skeletal Muscle Mass
49.8kg
Over
Body Fat Mass
12kg
Normal
BMI
29
Over
Percent Body Fat
12.3
Normal
Visceral Fat Level
5
Normal (1-9)

The hubby raised his InBody score from 82/100 to 103/100 and lost a whopping 16.8% body fat (which I think is the highest ever from all seasons to date)!

As cliche as it may sound, it really was a life changing experience that transformed our lifestyle. The Challenge offered a complete platform, covering nutrition, cardio and strength training with a great support network of trainers and friends to help us achieve our fitness goals. 


When we started this journey, I was worried that we would bounce back to our old habits once the Challenge ended and that we would put on the weight we had lost. Having completed the Challenge, I am no longer afraid and am confident that we are in a good head space to make healthy decisions when it comes to food, sleep and exercise. I am thrilled that we completed the F45 Challenge together and look forward to a fitter 2019!

xx Amanda




amanda@lslookbook

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