How five men and women transformed their bodies in EIGHT WEEKS (2024)

With beach season upon us and just eight weeks left until Christmas, many desperate Australians are turning to quick fixes and fad diets in an effort to get into shape.

And while some do see results on their chosen program, many gain the weight back quickly and struggle with lethargy, breakouts and a lack of motivation.

But according to five men and women who have transformed their bodies in just eight weeks, there is one program that left them looking and feeling better than ever - and they're motivated to continue everything they've learned!

Alica Walker, the latest winner of F45's eight week challenge, managed to shed 11.1 kilograms and 9.3 per cent of fat during her eight weeks on the strict Australian program.

'My best friend did it and she signed me up - she had seen great results and I felt like I really needed to get back into shape,' Alica, a 24-year-old nursing student from Melbourne, told FEMAIL.

'I was unhappy with how I looked - I was 75.9 kilograms, I was tired all the time and I wasn't eating well at all.'

Alica was drinking six or seven coffees per day, studying and working full time and drinking alcohol and eating takeaway burgers on weekends.

She had also stopped working out regularly to focus on study and a recent overseas trip had seen her gain unwanted weight.

'I became a member and got to do the challenge for free because of that so I started on a Sunday and got right into it,' Alica said.

'I used a shopping list and bought everything for the meal plan (I ended up saving money in the long run) and I started to follow it from that Sunday.

'The first week was awful. I had to detox from coffee so I was having terrible headaches and struggling to workout.'

But 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.

Alica was waking up at 4.30am Monday to Friday to workout (HIIT style) before working at a nursing home until 2pm and studying from 3pm to 10pm.

'I was busy but because I was eating so well and working out it was easy to get up,' Alica said.

'I was more focused at school and I stopped feeling fatigued and like I needed coffee.'

Alica was doing cardio Monday, Wednesday and Friday and strength training on Tuesday and Thursday.

'I was also walking a few nights per week and meal prepping twice per week which really helped keep me on track,' Alica said.

Alica said she stuck to the program the entire time and when she had a birthday party on week five she was sure to take a water bottle with her and eat beforehand.

Once she reached week eight and saw her before and after Alica said she was shocked.

'I couldn't believe it was me. It all happened so quickly and I was genuinely surprised at the difference,' she said, adding that she is now about to start her second eight week challenge.

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,' Alica said.

'There were people at my F45 who trained way more than me and I had better results because I was actually eating properly and doing the program right - I didn't need to push myself to ridiculous lengths to see results.

'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 aboutalkalising 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.

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 has seen over 170,000 transformations from around the world and is based around HIIT-style training that promises to rid you of unwanted fat fast.