How to lose weight with F45 Fitness

Weight loss with F45 Challenge

I hate long introductions that have nothing to do with what you want to read about. So here’s the table of contents for how to lose weight with F45 Fitness.


Can you lose weight with F45

How diets work

Weight loss occurs when you combine eating fewer and using more calories for energy than your body needs over an extended period of time. This is known as creating a calorie or energy deficit. If this does not occur then weight loss will not happen. An F45 workout could contribute to this by helping you use more calories for energy.
This DOES NOT mean that creating a calorie deficit is the only thing that matters when it comes to weight loss. It’s an oversimplification of the process. If someone is struggling they most likely don’t need to be told to eat in a calorie deficit over and over again. They probably don’t need a meal plan and they most likely don’t need to “try harder.”⁣
Calories matter
Instead, it’s a better investment to spend time and energy working on building habits and skills that support those goals.⁣
  • Creating an environment that makes it easier to do what you want to do more of and harder to do what you want to do less of.
  • Learning how to practice empathy and self-compassion toward yourself ⁣
  • Learning how to deal with uncomfortable thoughts, feelings, and emotions⁣
  • Establishing a regular stress management routine⁣
  • Going the f*ck to sleep⁣
  • Setting realistic expectations and goals for yourself⁣
  • Developing a healthy body image
And a whole lotta other health systems and routines that lead to the outcomes you want to achieve.⁣ So yes. A calorie deficit matters. But it’s not the only thing that matters⁣

Is F45 Fitness a good way to lose weight?

workout weight loss chart

Whether it’s F45, Peloton, Orangetheory, Pilates, Tonal, or Kettlebells. The short answer is…
Like any fitness program, whether it’s effective for weight loss depends on various factors, including your individual fitness goals, current fitness level, diet, and overall lifestyle.
Weight loss ultimately comes down to burning more calories than you consume. F45, with its combination of cardio and strength training, can help you burn calories, which is an important aspect of creating a caloric deficit. F45 According to F45 a 45-minute class could use between 400 and 600 calories. If this puts you in a moderate and consistent calorie deficit over time you will lose weight.
This looks like a ton of calories used until you realize what 400 calories of food looks like.
  • 1 to 2 slices of cheese pizza 
  • 3 to 4 ounces of potato chips 
  • 2.5 ounces of almonds
Let’s toss out the amount of calories burned. Weight loss is not just about exercise and burning the most calories possible. Lifestyle factors such as sleep, stress management, and your relationship with food and your body play a role.
The cool thing is that for many people exercise has a psychological benefit. There’s a good chance you’ll eat better the more you exercise.
You may start snacking less at night because you’re going to bed earlier to wake up for your class before work.
If you’re sleeping better you may be less fatigued during the day which could improve your motivation to make more meals at home. Nobody wants to cook when they’re exhausted all the time. Heck, It may even be a way for you to reduce stress which could lead to less emotional eating.

How many times a week should I do F45 to lose weight?

For most people, 2-4 workouts per week will make the most sense. But your frequency should depend on your goals, fitness level, and other activities and workouts. Not on how fast you want to lose weight.
If your current situation dictates that you can only do one workout a week, do that one. If it means you can’t make it to class and have to do workouts at home, do that workout at home. Can’t do a workout at home? Go on a walk.
If you’re trying to make going more of a priority pick specific days and times when things are less likely to “come up.” Put your workouts on your calendar for those days and times and build the rest of your day around them.
Do the same with your grocery shopping and any meal prepping.
If it’s not on your calendar it doesn’t exist.

The science of weight loss and your metabolism (How to lose weight with F45 or without it)

Weight loss is influenced by various factors, and understanding the fundamental principles can help you make informed decisions about your approach. Two key concepts are calorie deficit and metabolism:
A calorie deficit is a state in which an individual consumes fewer calories than they burn over a given period of time. This can occur through a reduction in calorie intake, an increase in physical activity, or a combination of both. When a person maintains a calorie deficit over time, their body will begin to use stored energy (i.e. fat) to make up for the shortfall, leading to weight loss.
For example, if a person needs 2000 calories per day to maintain their weight, and they consume only 1500 calories per day, they are in a calorie deficit of 500 calories. If they maintain this deficit consistently, they can expect to lose weight over time.
Metabolism is the set of chemical processes that occur within living organisms to maintain life. These processes include breaking down food for energy, building and repairing tissues, and eliminating waste products.
Metabolism can be divided into two processes: catabolism and anabolism. Catabolism is the breakdown of complex molecules into simpler ones, which releases energy. Anabolism, on the other hand, is the synthesis of complex molecules from simpler ones, which requires energy.
In simple terms, metabolism is the process by which your body converts food into energy to fuel its various functions. A faster metabolism can help you burn more calories at rest, while a slower metabolism can make it harder to lose weight. However, it’s important to remember that everyone’s metabolism is different and can be influenced by many factors, so it’s not always a straightforward matter of “speeding up” or “slowing down” metabolism.
The rate of metabolism varies from person to person, and it can be influenced by a variety of factors, including age (not as much as we once thought), sex, body composition, genetics, and activity level.
The basal metabolic rate (BMR) is the number of calories that a person needs to maintain their body’s basic functions at rest. BMR accounts for approximately 60-70% of the total energy expenditure, with the remaining energy used for physical activity and digestion.
NEAT stands for Non-Exercise Activity Thermogenesis, which refers to the energy expenditure associated with all daily activities that are not considered exercise, such as walking, standing, fidgeting, and other daily movements.
NEAT can account for a significant portion of the body’s total energy expenditure, and it varies greatly between individuals depending on factors such as occupation, lifestyle, and leisure activities. For example, someone with a desk job may have a lower NEAT compared to someone with a more physically active job, such as a construction worker.
Research has shown that NEAT can play a significant role in weight management and overall health. Increasing NEAT through small lifestyle changes, such as taking the stairs instead of the elevator, standing instead of sitting, or doing household chores, can increase energy expenditure and potentially lead to weight loss.
The thermic effect of food (TEF) is the energy expenditure associated with the digestion, absorption, and metabolism of food. Simply put, it’s the amount of energy required by the body to process the food we eat.
When we eat, the body uses energy to break down the food into smaller molecules, absorb those molecules into the bloodstream, and transport them to the cells where they are needed. This process requires energy, and the amount of energy required varies depending on the type of food we eat.
Protein has the highest thermic effect on food, meaning that it requires the most energy to digest and metabolize. Carbohydrates have a lower thermic effect, and fats have the lowest. As a result, a diet that is high in protein can increase the TEF and potentially help with weight loss.
It’s important to note that the thermic effect of food is only a small part of the body’s total energy expenditure. Your BMR and NEAT account for a much larger percentage of the body’s energy needs.
Exercise activity thermogenesis (EAT) refers to the energy expenditure associated with planned physical activities or exercise, such as running, weightlifting, cycling, swimming, or any other structured exercise program.
EAT can vary greatly depending on the type, intensity, and duration of the exercise. High-intensity exercises, such as sprinting or high-intensity interval training (HIIT), can significantly increase EAT and energy expenditure. On the other hand, lower-intensity activities such as walking or yoga may have a lower EAT.
Let’s be crystal clear. This does not mean one is better than the other for weight loss.
Don’t make the mistake of thinking burning more calories is the most efficient way to lose weight. As you can see your EAT will only make up a small portion of your today daily energy expenditure. Trying to burn as many calories as possible may leave you beat up and burned out. Instead, use exercise as a side dish to the main course of weight loss. As you can see your EAT will only make up a small portion of your today daily energy expenditure.
The most important part of losing weight is adherence. If you can’t stick to your plan you can’t be successful. You do this by eating foods you enjoy and exercising in a way you like. By creating a calorie deficit with those foods you can lose weight.
nutrition importance

Is F45 enough to lose weight and burn fat?

Such an annoying answer isn’t it? But it’s the correct one.
You’re probably starting to see that it could be if it helps put you in a moderate and consistent calorie deficit over an extended period of time. And if it doesn’t do this it won’t be enough to lose weight and burn fat.
As mentioned before exercise is one of a few ways your body uses calories for energy. Unfortunately, exercising more and trying to burn maximum calories has become the default strategy for many when they’re not losing weight. If you generally enjoy longer workouts, more frequent workouts, higher intensity workouts, or the workout after the workout – go for it. But don’t feel like more is always better to lose weight. Before you know it you’re burned out and exhausted from grinding so hard. 
When you workout you may not be burning as many calories as you think (how can I be burning X calories and not losing weight)

Strengths and Limitations of F45 Fitness

Real talk.
Exercise isn’t always the most enjoyable experience. If you’re having a difficult time creating the exercise habit, F45 Fitness may be a good option for you if you enjoy the following:
  • Working out in a community setting
  • Turning workouts into a game.
  • A lot of variety 
  • The ability to work at your own pace and effort
  • Like tracking your progress in unique ways
  • Enjoy a more cardio-based training routine over a strength-based routine
F45 Fitness also has its limitations when it comes to training. It may not be the best fit for you if you have specific performance goals, want to build significant muscle, get stronger, or need a lot of personal attention.
Switching up your workouts so often isn’t ideal for building muscle and strength. You need to give your body time to adapt and if you’re constantly changing your workout that will never happen. This also makes it difficult to apply progressive overload. Without this, it’s virtually impossible to get stronger and build muscle. 

Why you’re not losing weight doing F45

Is it your hormones?
Maybe insulin?
Are carbs the issue?
Do you need to detox?
Probably none of the above.
If you’re not losing weight the odds are you’re not in a consistent calorie deficit, even if you think you are.
Here are a few other reasons:
  • Workweek dieting. Creating a calorie deficit during the week and eating more than you think over the weekends. Thus, balancing out your caloric intake.
  • Not accurately weighing and measuring foods if you are tracking calories in an app like Myfitnesspal
  • Underestimating portion sizes and calories if you are not tracking. 
  • Dining out often. Meals out tend to be higher in calories and include larger portions than we would make at home.
  • Assuming “clean eating” or “healthy eating” alone will lead to weight loss.
I dive deeper into 7 reasons you may not be losing weight in the video linked.

Free Resources To Help You Create Sustainable Weightloss

I’ve written a number of free articles and include tons of free resources to help you lose body fat and keep it off for good. As you’re using these articles please keep something important on your mind.

If you’re only working out, trying to eat better, prioritizing sleep, and working on stress management to help you lose weight you will always be disappointed. Do those things because doing them is better than not doing them, regardless of what the outcome is.

Eating better and moving more is the ultimate form of self-care.


Photo credit: F45 Challenge