'I TRIED THE F45 CHALLENGE SIX-WEEK WORKOUT PLAN - AND IT WAS INTENSE'

F45 classes are 45 minute workouts that combine cardio and weight training. They often focus on high intensity moves and little break to maximise results. Having only tried the odd class before, I was nervous about how six weeks would go, but on January 23 it was time to get started.

What is the F45 challenge?

The F45 challenge consists of six weeks, or 45 days, of workouts to be paired with a healthy fitness plan. Those taking part can opt to sign up for a meal delivery service or, like me, focus on eating well and using the F45 meal plan for inspiration.

The challenge is described as "a nutrition and training program focused on holistic wellbeing".

"The combination of F45's style of training and the challenge meal plans is designed to help members transform their lives," the description continues. To really track results, those who take part can get a full body scan, measuring weight, but also body fat percentage and muscle. You can also go along to the 'Benchmark' classes in the first week, and once the plan is over, to see if you are lifting heavier in a selection of moves.

Participants are also recommended to take before and after pictures and simply relying on the numbers of the scales isn't an accurate reflection of results. The Challenge began on January 23 and ran until March 6, but there are various runs throughout the year. During this time, I had unlimited access to classes at the Blackwall F45 branch.

What are the classes like?

The classes varied in format and focus, but mostly followed the same pattern - a selection of exercises done in a circuit. Classes were held throughout the day meaning they were easy to fit in, whether you are an early riser, lunchtime lunger or prefer an evening sweat session. Cardio focussed workouts took place on Monday, Wednesday, Friday and Saturday, with strength sessions being held on Tuesdays, Thursdays and Sundays.

No two workouts were the same, but some similar moves came up. For cardio, expect everything from box jumps and battle ropes to burpees and sprints. Strength sessions included pull ups, deadlifts, bicep curls and squats, among many other exercises.

you could choose which classes you wanted to go to to achieve your desired results. Someone hoping to lose weight may learn more towards cardio sessions, and those hoping to gain muscle might sign up for more strength days.

While I preferred the strength sessions - I loved watching my strength grow as I picked up heavier weights each week - I made a point to attend both to ensure I had a good mix of workouts. I didn't take out the additional meal delivery service or strictly follow the meal plan the Challenge offers.

However, on the instructor's advice, I did roughly track calories and macronutrients to ensure I was eating enough calories and protein and getting in plenty of vegetables. I also cut back on alcohol but still enjoyed some sweet treats each week.

I have heard from others who have done the Challenge before they were stripped of caffeine, refined sugar and all alcohol, however this was not my experience. Instead, participants were encouraged to make more mindful choices rather than restricting altogether.

Results

I started the programme at a healthy weight which meant I was more concerned with building strength, increasing muscle mass and reducing my fat percentage.

So, did I achieve this?

Throughout the Challenge, my weight stayed mostly the same. However, thanks to the full body scans before and after, I discovered I had lost 2.1g of fat, and gained 1.7kg of muscle. I definitely felt stronger, was lifting heavier weights and generally feeling more toned and less bloated.

Is it worth it?

Pros

The class format: The structure was easy to follow with the same core moves coming up in a number of classes. This repetition also made is easy to compare if your strength and fitness was improving week on week. Positivity was the focus and blaring music and a friendly atmosphere made the incredibly intense workouts seem fun.

The instructors: It was easy to stay motivated during classes thanks to the infectious enthusiasm of the instructors. Not only did they encourage everyone to push through, they also made sure you were using the correct form to get the most out of each move. They were all quick to learn your name and were friendly and helpful to everyone.

The app: Booking classes was simple using the F45 app. There is a separate Challenge app which offers video workouts if you can't make it to the class. I used this on days I was short on time and could choose between body weight or dumbbell workouts.

Cons

The cost: The Challenge is free to F45 members but is pricey if you are not a member of the gym already. The one-off cost of the Challenge can vary but the regular gym membership comes in around £199 per month for unlimited access on a rolling contract. If doing the Challenge, choosing the meal option will set you back around £8 per meal. While this quickly adds up, it is worth it if you are committed to attending sessions and making a real change.

Accountability: It requires a lot of self-motivation to get to enough classes to notice a difference. Once you are there, the instructors are incredibly helpful, but I found it would be easy to skip a week of classes without anyone noticing. Like all fitness plans, you really do get out what you put in. The plan also relies on healthy eating and generally increasing daily exercise, even if just walking more. You need to be committed to doing this to get the benefits of the Challenge.

Final verdict

Overall, I found the Challenge to be worthwhile. I loved the quick, effective workouts and was impressed with the results I achieved in a short number of weeks. I have also seen others make huge visible transformations during the Challenge which I believe is completely achievable if you are dedicated. The Challenge focuses on a healthy lifestyle and making conscious decisions about health on a day to day basis. I naturally found myself picking healthier options without too much restrictions, which is sustainable and I can see myself continuing with going forward.

2023-04-02T03:07:14Z dg43tfdfdgfd