Secrets to the success
1. Nutrition Phases target and shock specific functions of the body
2. Education on eating habits people can maintain after the challenge, this is not a quick fix
3. Accountability, a 45-point plan that keeps people focussed, motivated and accountable for their choices
4. A weight loss program that complements F45's HIIT style of training to achieve optimum results
'I was unhappy with how I looked - Alica says
Those who wish to follow in her footsteps should remember that diet is the most important thing.
'Turning my diet into a clean, whole food diet and actually following the meal plan was the most important part,
workout
45 seconds on, 15 seconds off for 45 minutes:
* Squat jumps
* Lunges
* Spider pushups
* Kettle bell swings
* Skipping
* Box jumps
* Tricep extensions
doing cardio Monday, Wednesday and Friday and strength training on Tuesday and Thursday
walking a few nights per week and meal prepping twice per week which really helped keep me on track,'
'I used a shopping list and bought everything for the meal plan
PHASE ONE:
Breakfast
Super Greens Juice With Boiled Eggs
Morning tea
Handful of nuts
Lunch
Chicken And Goat Cheese Zucchini Salad
Afternoon tea
Protein Almond Shake
Dinner
Veggie Mash With Grilled Fish
PHASE TWO:
Breakfast
Banana and Peanut Butter Smash
Morning tea
Protein Almond Shake
Lunch
Middle Eastern Beef Bowl
Afternoon tea
Lemon Coconut Ball
Dinner
Coriander Chicken Burrito Bowl
PHASE THREE:
Breakfast
Salted Caramel Protein Smoothie
Morning tea
Garlic Snow Peas with Almonds
Lunch
Broccoli and Cauliflower pilaf with Chicken Strips
Dinner
Cumin Lamb Skewers with Greek Salad
Sculpt your dream body
How five men and women transformed their figures in just EIGHT WEEKS - and the diet and exercise regime they followed to do it
'I used a shopping list and bought everything for the meal plan
by the second week, Alica said she felt 'incredible'.
'Once my body got used to the new clean diet and no coffee my energy levels skyrocketed, I had clearer skin and I just felt so much better,' she said.
'Meal prepping is key. If you can take an hour out of your Sunday it is absolutely worth it in the long run.'
The eight week challenge works in three phases - Spring Training, Regular Season and World Series.
The first 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 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.
Over the next four weeks, the focus is on defining the physique.
-style training that promises to rid you of unwanted fat fast.
transformations from around the world...
The nutrition during this time is based on a high protein diet to support muscle hypertrophy, assist in muscle recovery and repair, create healthy fat loss results and build a strong immune function and defense.
The final two week phase is about entering shock mode.
The final and ultimate fat stripping phase of the challenge 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 the ultimate fat shredding phase.
F45 Training's eight week weight loss program
