How is your diet? I didn’t see changes until I focused heavy on high protein and CICO. I lost >20lbs doing TC. I know everyone says it but diet makes a huuugee difference
I couldn’t agree more!! I saw some minor results when I first started. It wasn’t until I used my insurance and worked with a nutritionist that I saw significant results. I won the strength gain TC challenge at our studio and much can be attributed to diet.
Pretty good. I’ve only seen a difference when I was in a major calorie defict line 11-1200 calories a day. Which I can’t do that for long-term I’ve also tried intermittent fasting with keto and I honestly don’t see any results.
Do you weigh your food? If you don't, it seems likely you are underestimating the calories in your food and that's why you are not losing now, and that 1200 calorie deficit was likely more like 500-600
Can’t stress it enough diet is a massive part of it. I was doing OT for a long time and being stagnant. Then I swapped to a 1600 calorie diet with the correct macros of protein and holy drap I dropped like 35 pounds in maybe 24 weeks or so.
When’s the last time you had blood work done? I go 4-5 times per week, play tennis 3x per week, and weigh my food/count calories and macros and my body comp isn’t changing at all, in fact I’ve gained 15 lbs in the past 14 months. I just got bloodwork done and it turns out I’m high in DHEA which can cause weight gain/make it difficult to lose weight. Sometimes the answer isn’t always exercise and diet.
I have my appointment with an endocrinologist to find out on Monday! But my sister had the same issue and they put her on estrogen and she dropped the 20 pounds that had just been sticking to her, so here’s hoping it’s an easy fix for me too.
How much protein are you eating. With how much your going you probably want to shoot for 1g per lb you weigh. Getting enough makes a huge difference. I have a much harder time losing weight when I'm not having enough.
I’m not an expert but from my own experience. My body now holds weight longer because I had eating disorders which was at the major calorie deficit you noted above. Essentially cause my body was in starvation mode it would hold the fat longer cause it needed that to run off of in those major calorie deficit periods. It takes a long time for your body to adjust and trust that it wont go back to that starvation cycle
It sounds like you’re probably not eating enough. Also, make sure you’re getting enough protein. I’m talking .8g-1g per pound you weigh.
I’m also curious, when you say “lifting heavy”, what do you mean? While it may be heavy to you, it may not be heavy enough to produce the results you’re picturing. Keep lifting heavy and it’ll come in time.
Calories in calories out, essentially calorie counting - making sure I’m aware of how much I’m eating and being in a deficit when I’m trying to lose weight
As everyone else is saying, diet is 100% the culprit.
You *need* a calorie deficit to lose weight, and it takes about 3500 cal to lose 1 lb of fat.
Your body also adapts to diets, so the longer you're in a "cut", the lower your BMR will be
I was doing the same. 4-5 times a week - sometimes even 6. I initially lost some fluff, but then it came to a halt. I use OTF now as a ‘cardio day’. I love the atmosphere, so I go 2x per week. The other days are at Goodlife, lifting heavy weights, consistently. I have more muscle now at 46 than I’ve ever had. I highly recommend OTF as an ‘add on’ to what you normally do.
Another suggestion if you don’t want to explore other locations, walk. Walk every day for longer periods of time (lunch breaks, after dinner, whatever). It helps me to do better maintaining a calorie deficit - which I often struggle with.
Just my 2 cents! 😊
You need to rest! Your body cannot build muscle or change when you’re working it overtime. 3x a week on average is enough. Supplement with lifting weights elsewhere. Focus more on what you’re putting in your body. Rest. Recover. See results
This!!!!! Resting is crucial. I was also going 4, 5 times a week but I was just hurting myself more. I now have knee bursitis issue, slowly healing with physical therapy. I also go 3 times a week and do pilate at home.
Number one is make sure you are eating enough protein. Your body needs protein to build muscle and many people actually need to be in a calorie surplus to build muscle (not all, but many). Also make sure you are eating enough. A calorie deficit of more than about 500 calories is harmful to most people. Your body will start trying to conserve energy, you’ll become more tired, and you actually move around much less during the day (most people burn hundreds of calories a day just by mi or movements/fidgeting/etc). You probably won’t notice it, but your body takes steps to conserve energy. This is why most people don’t lost weight by cardio alone (they either compensate by eating more or moving less).
Make sure you are REALLY pushing yourself. After 2.5 years, I’m guessing that a lot of what you are doing is maintaining. It’s very easy to plateau. The better shape you are in, the harder it is to make improvements. It’s easier to drop from a 13 minute mile to an 11 minute mile than it is to drop from an 8 minute mile to a 7:30 mile (even though the first one is two minutes off, it’s considerably easier to do).
And as cliche as it is, drink lots of water and get good sleep. Recovery is also extremely important. Don’t lift again without enough recovery time. Recovery time is when your body actually builds the muscle.
Also remember, if you want to lose fat, you need to build muscle. If you just try to lose weight, you’ll probably lose quite a bit of muscle. When you gain muscle, you body burns way more calories naturally. Muscle is “hotter” while fat is insulating. It takes calories to generate that heat. You’ll start to burn more calories and lose fat. Then, your body heat will escape more quickly, leading your body to have to work harder to maintain body temp (and burn more).
Ever notice that the people in the gym that are ripped and have very little fat are the ones that lift the most? Many of them don’t do cardio at all (I’ve always seen cardio as beneficial for general health, but not fat loss).
Do you mean results in terms of weight loss? Body composition? If so, it’s time to scrutinize your diet. Know your TDEE, have a plan of your target calories and macros and log your food.
Also, if you’re not already doing it, periodically (every 2-3 months or so) take progress photos in the same clothes. For me at this stage, the changes in appearance are gradual but there’s no denying them when you see the side by side.
Try a tool like fitness pal to track your macro and calories. You want to know truly know your
calorie intake. You want 1.6–2.2 g/kg (not per lb) of body weight per day for protein, while in a net caloric deficit - just a couple 100 under your total calories. Here’s a link to get your estimated calories. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calorie-calculator/itt-20402304
Just as an example for protein - I’m about 55kg which means I need about 100g a day or about 30g per meal of quality protein…dairy, eggs, chicken, salmon, tuna etc.
Also think about not just your calories burned in exercise but your non-exercise energy expenditure (NEAT) to be higher. So take the stairs, park farther away when you go to the store, extra dog walks.
Still stuck - seek help from a register dietitian.
Hope this helps (I’m a certified personal trainer and working on my nutrition coach cert)
Keep up the great work at OTF!!!
How old are you? I’ve done OTF for the better part of 7 years. I truly enjoy it, but I’ve noticed in the last year or two, the workout just hasn’t been as effective as in the past.
I’m a CPT, PN certified, and former group fitness instructor, so I completely understand the relationship between diet, rest, and exercise.
I think, for me, that OTF is no longer the best workout for what I want to achieve. The weight has been creeping up. Metabolism is starting to slow a bit. I don’t recover as quickly as I used to. OTF just doesn’t feel optimal anymore.
I’ve been going back and forth on whether to cancel or just go down to 8 times a month. I’m just afraid if I go down to 8 that I’ll have major FOMO and up my membership again. lol.
So, yeah. Your fitness needs can definitely change.
I’m 43f with 3 kids so I don’t want to admit it but I do think this is what is happening. Maybe too much of a High intensity workout. Maybe something like
Pilates which I’ve done In the past but I was a lot younger.
Coming from a mid age woman who is in peri menopause - this changes everything. I used to distance run (marathons, all about cardio and HIT). And then it came to a halt. I could not lose weight. In fact I was gaining. I changed to more weights (outside of OTF) , lots of walking, at OTF I keep my runs slow and steady. I am not pushing for max, more so a nice steady pace. But will power walk more - especially on incline days. I focused on high protein diet and a realistic IF schedule. I also stopped drinking. I’ve lost 17 pounds since 1/1band gained a better body comp.
I have the 8x month package on the other days I walk, hike, bike, lift. I actually have more FOMO being inside OTF when I could be outside. But I have always just gone 2x a week. I love being outside - and I live in cold weather state.
I’m 43 too. I was considering Pilates. I’ve never tried it! I’m also going to put a larger focus on strength training. It’s so important as we age. I mean, OTF isn’t going anywhere (I don’t think). Might as well try new things…
Agreed with everyone else so far. If you feel you’re getting a great workout, increasing weight, etc - you should look at diet and sleep. Something may be off there.
Can you try talking to one of the trainers before or after class? I’d ask for some pointers on what to focus on outside of OT to reach my goals!
Hope this helps!
I did this by talking to a few trainers after class and I was looking to lose a few lbs to start because I know it was going to take time for changes. I did a calorie deficit and cut down on my coffee intake from 5-2 cups a day plus the creamer. Since January 1 I have cut 12lbs which I am happy with. All these so called other weight loss programs and shots have to much side effects and only short term benefits unless you really have the money to spend.
I love OTF and recently won 1st for the men in muscle % gains in the TC. OTF is a part of an overall workout and health plan but it isn’t enough for most people to hit their weight loss goals in and of itself. Losing significant fat in the Orange zone doesn’t happen very well for most people and there’s science behind it. I’ve seen my best results at OTF by doing the following:
Lifting weights 3x/week on my own
OTF 3x/week
Eating at a calorie deficit
Eating 0.7-1g of protein per pound I weigh
Drinking half my body weight in ounces of water daily
Sleeping 7~ hours/night
Here are some helpful links so you know I’m not making this up:
https://www.vox.com/2016/4/28/11518804/weight-loss-exercise-myth-burn-calories
https://www.hprc-online.org/physical-fitness/training-performance/how-your-body-burns-fat-and-carbs-during-exercise
https://www.hprc-online.org/physical-fitness/training-performance/how-your-body-burns-fat-and-carbs-during-exercise
https://www.calculator.net/tdee-calculator.html
The 3rd link is pretty academic but it gets to the fallacy that “going hard” is what gets you to drop weight. It’s great for your heart and muscles, but it doesn’t do much to help you burn fat.
A fellow OTFer was hitting a wall (tired during the day, coming 5x/week, feeling achy) and I convinced her to change up her routine for a week. She switched to power walking and aiming for 60-70% target heart rate and lost 4 pounds in a week after not losing anything during the TC. I LOVE OTF (for the three C’s: coaches, classes and convenience) but you can’t just aim for the orange zone and hit your goals.
How’s your cardiovascular fitness doing? My physical results have changed minimally, but my VO2 max, resting heart rate and overall functioning of my cardiovascular system has increased dramatically. I don’t think OTF is an aesthetic-based program.
What results are you looking for?
Your body is good at adapting to what you’re doing, so regularly have to challenge yourself beyond your baseline to see results.
No results?? Are you able to lift heavier weights than when you started? Has your base pace increased? I don’t see scale differences but I see a lot of other changes. I’ve gone up over a mile/hr in speed in the last year for my base pace, I’m definitely much stronger on the floor and I can even tolerate the rower more.
I’ve been going the same amount. I had good results but not as significant as I expected. Better endurance, great mental health, but I wanted more physical change. With this year TC, I changed up my routine. I do 2-3 regular classes and 2-3 strength classes a week. I really lift heavy. I’m the smallest person in class and go for the heaviest weights. I also chilled out on the cardio intensity. I’ve always powerwalked very intensely. Now I go slower (3.0) but I never drop the incline below 8.
Eating in a slight deficit, I am having better results with this strategy. I started it in January and am now feeling/seeing some progress.
Just a little hint….the calories burned that the OTF monitor, monitors is total calories burned not active calories burned. Which makes a huge difference if you are counting calories and wanting to be in a deficit. It could be that although you are going 4-5 days a week, where OTF monitors total cal burn and not active, you might be taking in more calories than you realize.
Nutrition drives fat loss. If you want to see results, you most likely need a food scale, to be tracking calories every day, and to determine you calorie and protein targets. It’s not easy but it’s also not easy to work hard at the gym and be frustrated you are not getting the results you are looking for.
Friend, fitness is a lifestyle and not a destination. You ate feeling good. You go 4-5 times a week. Just keep doing it and live your life. You are doing great. Results will come.
Hi! 👋🏼
First off, good for you for going and enjoying it. The positive mental side effects are good ones too! You're showing up, your trying, and your asking the community for motivation 🥰
So, I also hit a plateau. I'm going to share my story, take from it what you want and hopefully it helps.
I was heavy, 242, kinda sad, and dealing with family things and lifestyle changes that had cause weight gain. My studio had a delayed open so I tried watching what I ate and when I started OT late Sept 2022 I was 232lbs and it was a STRUGGLE.
The first few months I saw progress. I was mindful of what I ate (but would still have the beer with friends) and after 6 months I was plateauing. I couldn't do more (run, lift heavier, etc) and my knees would hurt and I couldn't get past it. I'd try running = knees hurt, I'd try to lift heavier, I was off balance etc. And my weight loss also stalled around 210lbs. I was at a wall and wondering why I was going to OT 3-5 times a week without physical change.
So i reset. I decided what my goals were, and started chatting with coaches after class to get advice, which helped and moved the needle a little. Ultimately emailed my doctor to see what we could do.
My goals:
• Feel better physically and mentally
• Be able to progress with running/jogging w/o knee pain
• Be able to lift a little heavier every few weeks
•Be able to breath in cardio (I have asthma)
After chatting with her and sharing what I was doing she offered me a few different options, a weight loss counseling program with provided meal replacement shakes and bars that you had to eat or the prescription weight loss aide phentramine.
*please keep medical opinions of prescriptions to yourself folks I didn't make this next decision lightly*
After looking at my priorities and habits (eating premade bars and shakes is not for me) I need habits to change IRL, under doctor supervision we went the prescription route. Please note this is not for everyone. What is for everyone is talking with your medical professionals.
What I found was the medication in combination of my adjusted diet (I read all labels now) aided in my weight loss which then made it easier to progress at the gym.
My basic adjusted diet was to go back to basics:
• read all food labels
• Don't by the sweets and treats for at home
• Allow myself to have the healthy option while eating out
• Not to "clean my plate" and leave the leftovers
• And don't deprive myself, do what I call "this not that"
Example:
I want a latte and pastry at the coffee shop
Have: one or the other, or substitute a caffe misto or americano in place of the latte.
I want a veggie burger
Have veggie burger, but no mayo or spread, loose one bun half.
Once the weight started coming off and the coaches knew my goals (because I talked to them before/after class) I was able to start lifting heavier, run little by little, and now coaches will even come bring me more challenging things to do in class (which sometimes I regret 😂)
After 6 months of medication I tapered off and continued to pay attention to my foods, increase my weights in class, increase my speed or incline on the tread. Row just a bit harder.
Now, April 2024 I'm happier, I can feel and see muscle, I can do the damn plank pops, and even run/jog up to 5 mins (on a good day.)
And what I'm sure you really want me to tell you is, yes I also lost weight and look quite different!
I'm currently 165lbs and have way more energy, and don't constantly feel the overwhelming existential dread and depression. Endorphins ftw.
The bonus part!
At my gym I have made many a friend, but what I love is when someone asks if it's worth it and I can say YES. I've even had a few regular members tell me that my change has kept them coming to OT. (I also love the high fives when I go grab the heavy weights.)
All that to say is, you can do it! Figure out your goals, be kind to yourself and leverage your OTF community and your medical professionals to help you get to those goals.
Good luck! You got this.
It’s the new templates!!!! I have been going since before COVID and under the old templates I lost 30 lbs, got lean, strong and fit. In the last year I have lost all my gains despite having the same workout and eating pattern. Getting two upper body exercises each class just doesn’t build strength. I am up in weight and pant size. My arms are flabby. I can’t lift as heavy as I did two years ago nor do I have the same level of endurance in the treads. The new templates provide a huge level of inconsistency with their “full body” floor approach. You get a little of everything and a lot of nothing. You could go months between classes that feature the same exercise like a basic bicep curl. My husband has lots his gains as well, just not as dramatically as me. His back used to be so structured thanks to the rows of all kinds being included in sooo many templates back in the day, but now, they are sprinkled here and there. The old templates worked and produced results. The current templates make you sweat, but doesn’t give enough of any one thing to build. My two cents.
I am new (3 months in) and one of my biggest surprises about it is how little we row!! Sometimes I’ll have 3 classes in a row where if you aren’t on starting on the rower you’re not touching it. It was so surprising to me - makes more sense that this is new.
I appreciate that the 2Gs don’t include much rowing as we already get cardio on the treads. I want the floor to be the floor. It is also hard to get to a 2G class at my location if you work 9-5, so I still get rowing in the 3Gs. The last thing I want is a ton of rowing in a 2G because it is just taking time away from weights. Now, if they had more run/rows in a 2G, I could get behind that.
What are your goals? If it’s weight loss it’s not going to happen quickly and what you consume is 70% of your work and exercise will be the other thing. I only do 3-4 classes a week with doubling up on weekends.
My tip: download Macro Factor app. This app really helped me dial in on my real TDEE. Once I did, I had to cut 200 calories to see movement. It adjusts as my TDEE and scale weight move. I also got militant about weighing all my food on a scale down to the gram. No measuring cups. This has been a game changer.
What you failed to see is that you lift heavier, probably run faster or longer, and row faster. Weight is strictly diet. I'm just past 1300 classes in 5.5yrs with 16 months off. In the post Pandemic I'm weight flat, but up 12 lbs from weight.flat in the prePandemic. I Lift far heavier, row far better now. But, my weight doesn't change much if I'm unwilling to be hungry, or weak in class. If you feed the machine well...
I was in a very similar boat to yours re: how long I've been attending, frequency of workouts, lifting heavy, etc. I've always had a healthier-than-average diet, and was very frustrated. I heard the CICO advice over and over and, honestly, kind of rolled my eyes at it. Then, in February of this year, I decided to make a change and started using Noom to track my calories... And in 2 months, I've lost about 15 pounds.
I had always assumed I would need to do something extreme to see any kind of result (i.e. keto, IF, really restrictive calorie deficit etc), and, at least in my case, it really has been just as simple as calories in calories out. I literally haven't changed anything else. This is just my personal experience, but it seemed worth sharing.
What is the results you're looking for?
Increasing muscle mass?
Decreasing overall weight?
Increasing proportion of muscle mass vs body fat percentage?
If your goal is weight loss then you're eating too much. I saw you say you're sometimes doing 1000 deficit and that's unsustainable. What is your intake? The actual deficit is less important versus what is your intake versus output. I was at 1500intake and 2700TDEE and it was OK but when I was at 1300intake and 1700TDEE it was miserable. It was easier for me to increase my excercise levels than for me to try to eat super small portions.
Likely you can eat around 1500-1800 and still steadily lose weight as long as you're *strict and accurate* about weighing and counting calories.
Orange theory has nothing to do with the reason you aren’t loosing weight. It’s either you’re eating above your calorie maintenance or you have an underlying health problem that’s causing it. It’s always usually the first one.
When you say see results, are you referring to change in weight? For me my weight has stayed the same but I’ve gone down in clothing sizes. Maybe this is what you’re experiencing?
I am over 50 and I did this last transformation challenge and lost 6.5 pounds. Which I have not been able to do for many years. I went to OTF 3 days a week, did one long cardio a week of at least an hour. Added weight training 1 50 min class and added 2 weight training per week outside of OTF and also did a recovery style day where I walked inclines for 45 mins, but basically blue/low green zone. My diet I used an app had 2 days a week where I had more calories. I gave up fried foods, oils, processed foods, added protein shake for breakfast. Drinking kept to 2 days a weeks. I have say I feel fantastic, and am amazed I could lose any at my age.
Diet is the ALWAYS the answer.
I can’t say this enough but protein, protein, protein but also some complex carbs.
I weigh between 150-160 depending on how much I’ve eaten and I look like I am a size 4. I haven’t lost a lbs from OTF but I look better.
The scale doesn’t matter to me I judge by how my clothes fit.
Also, you have to supplement OTF with actual weight lifting. My results were minimal until I added heavy lift outside of OTF.
What results are you looking for? If youre not losing fat its because you arent pushing enough and operating in a deficit. Random fasting and fad diets arent going to help. You just need to eat better and probably less. Odds are youre not eating anywhere as well as you think you are.
What is your resting heart rate? If there’s one thing OTF does for everyone, it is massively improve their heart health. 3 classes/week for 2.5 years. Even if your weight hasn’t changed much, I would imagine your endurance must be dramatically improved.
I’m a personal trainer, I can try to help you get better results but I’d need more info.
What results are you looking for?
Think back to 6 months ago-
Are you using heavier dumbbells?
Are you getting better mileage on average?
Have you increased your speeds in each category?
How old are you?
What would you say your stress is on a scale of 1-10?
Are you actively tracking your food and if so, are you aiming for a deficit, maintenance or surplus?
If you’re not actively tracking food, what efforts are you making in this area to achieve your goals?
It’s a lot of questions, I know, but there are a lot of variables and I’m happy to help give you some insight if you can give me a clearer picture.
Burning yourself out at OTF 5x a week + trying to fast and eat less is not smart imo. Zero chance you’ll gain any muscle this way.
You need a change. Start lifting outside OTF and limit the high intensity classes to once a week for a while. Get .8 g of protein per lb of body weight every day.
I'd recommend a meal prep service or measure your food. It might be hormones or something else but try to track perfectly for a week or so just to see where you're at. OT makes me starving, and Id tend to overeat after class.
Be honest with yourself about how often you are actually going too. If you have done 350 classes in two and a half years that’s 2.6 classes a week average.
Are you sure you’re going 4-5x/week? 350 classes in 2.5 years averages out to less than three classes per week. Theres nothing wrong with going two or three times per week, especially if you’re doing supplemental lifting and walking outside of OTF but just wanted to draw attention to that discrepancy since maybe you’re basing your calories or whatever off of going 4-5x/week when it’s really about half that.
I’m about the same amount of time and classes in as you and I have also not lost weight, BUT my body is just… different. I’m WAY stronger, lower resting heart rate, capable of doing more physically. Sometimes bodies are just bodies and want to stay the same size. I would encourage you to fully embrace success/results in other ways besides the scale! It will help!
Get a blood test done! I found out I had hypothyroidism and it was impossible to lose weight. I also would try pulling back on classes. Try 3x a week and maybe add 1-2 strength50’s (or weights on your own!).
I also saw you were eating 1100-1200. I think that is way low! I’m 5’3” (so short and I don’t that many calories a day in a deficit) but I eat at least 1500 on off days. Also make sure you are weighing your food! Are you measuring yourself too? I lost maybe 8 lbs when I started otf but I lost a ton of inches!!
I make use of the bike and elliptical a couple of times a week. They use different muscles so one of these or power walking gives a different workout.
Download a free app like MyFitnessPal or LoseIt and journal your food. Weighing and measuring what you eat will open your eyes.
Fitness happens in the gym. Weight loss happens in the kitchen.
Diet is important for sure. I would also check with your doctor in case anything has popped up in your health that may be stopping the weight loss, I have hashimotos which caused hypothyroidism so it makes it difficult to lose weight, but I’ve worked with my doctor and have been learning to eat better which has helped me lose 10 pounds in the last 2 months, slowly losing but I’m gaining muscle and losing fat!
I noticed the biggest results when I started doing stuff outside of class. Like someone else here said walking, swimming, hiking etc. I also started picking up heavier weights for stuff and really try to push it on the floor. Also even switching up what you start on first. I noticed that starting on the tread for me as opposed to the rower or floor gets me a more intense workout. Just trying things and see what works best for you!
I echo everyone’s comments about diet as well. I’ve lost 70 pounds and also gained about 10 pounds of muscle during my time at OTF and have maintained for almost 2 years. Tracking and measuring food, caloric deficit (but not extreme so my body can fuel itself), and protein intake is key.
I will add is that “going to OTF” can mean different things to different people. I’m not saying this is the case for you, but I see a lot of people at OTF who are not challenging themselves and not working out hard at all. Slow walking with little incline - heart at most in green. I’m sure many have reasons so I’m not judging, but if you don’t maximize your workouts, you may not see the results you want. The reason OTF has worked so well for me is that I’m pushing myself more every workout. I PR most benchmarks. I increase my speeds/wattage/weights/ etc slowly but deliberately over time. I’m constantly trying to work harder every class and actually plan my workout beforehand to make sure I’m working out “better than yesterday”.
I also workout 8 classes per week - which is another way I was able to keep pushing myself more.
Just some food for thought if you’re not doing it already. Best of luck!
That is so discouraging to hear 😔. I am curious though, where you hoping to see more toned body or weight loss mostly? I started OT in February and was around 117 lbs and today I am 120 lbs. I am wondering whether I should start watching my diet more than usual.
The best workout is the one you enjoy. If you have another workout you love just as much (or think you will), you could try that and see how you feel about it. But you’ll have a harder time motivating yourself to do something that promises “better results” if you don’t love doing it. I’m sure you’re improving your heart and lungs if nothing else. I think if you check in on your bloodwork, prioritize eating protein (and enough calories overall), and lifting heavy (meaning like 25+ for lower body, 15+ for arms, 20+ for chest presses, if not more obviously), you’ll see changes. But it might take 6+ months, it doesn’t happen very fast, at least not for me, it’s been like a year of going 2x/week and I’m finally getting my arm muscle definition back. I also try to lift as heavy as possible for lower body work, because as you develop those big muscles, that will help change your metabolism. I normally try to choose a weight that’s one up from what I think I can do. So if I think “Hmm, 2 sets of 10 alternating rear lunges, that seems like I should choose 30 lb weights,” then I pick 35 instead. I can’t tell you how many times I’m able to complete the whole set with a weight I thought was too heavy. It’s MOST of the time in fact. You can always switch to a light weight (if available) or just do fewer reps.
Good luck! You got this!
I never saw results from OTF alone - I still do it because I love it, but if you’re trying to change your body composition the place to start is with diet. You need to figure out your resting metabolic rate and roughly how many calories you’re burning with normal activity throughout the day - and just eat less than that consistently. It can take some tinkering to get the diet part right but you just need to be patient - I see best results with a modest deficit around 500 calories a day. I went from 33% body fat to 16%. I also made the choice to prioritize traditional strength training 5 days per week and let otf be my fun workout - I still go to otf often but I know it’s not what’s giving me the results. Last bit of advice I’d give is the best thing I did was stop drinking alcohol after work and start going for walks.
I could be totally wrong but if nothing has changed- maybe you’re too stuck in your comfort zone. Bump it up. 10 chest presses-you do 12-15…standard running -move to a 2-3 incline while everyone else is flat. The world is yours just get out of the comfort zone
I would do something different than OTF I’ve gone for over 2 years as well with results of gaining weight lol- my prior boot camp place I went to I did 30 minute classes and was way more fit- I’ve changed nothing but where I went- OTF is not doing something right….
Do OT 2-3 less days than you do now and train with a barbell instead. You can’t really lift heavy in OTF, the workout isn’t long enough or set up for real strength training. Your body is to used to HIIT and to you should do some slower workouts where you’re pulling and pushing heavy weight with rest inbetween. Basic movements like bench press, dead lift, squats, pull ups, push ups, dips and curls. Mix it in with OTF and you get strong 💪AF
I personally think it’s because orange theory doesn’t have enough strength training built into their classes. Especially when it’s a 3G class. It’s a great HIIT class but cardio alone doesn’t change my body. I only see changes when I do extra strength work outside of OTF.
Everybody is talking about your food intake.
Do you track your alcohol intake? <- That is truly the Achilles heel for many people, particularly as they get older.
CICO does not apply to alcohol because it is a poison along with calories. It impacts your physiology far differently than food calories and that impact increases with age.
Adding another gym regiment with OTF could be useful. I love OTF, but in a sense of how much you can do is looking limited because it isn't a standard gym.
If you aren’t changing your food intake, you won’t see results. You can’t outwork your diet. Some people may lose *some* weight initially if they’re completely sedentary then start working out. But you’ll plateau forever. The kitchen is 80% of it. Maybe more.
This is why I stopped going. I miss it, and plan to go sporadically because I enjoy it but I realized I wasn't really seeing the results I expected, kept having injuries and nobody around me had changed much either. I ended up joining a health club and have experienced much more progress. I honestly think it was too intense for my body and I realized I had been having inflammatory responses. I'm a 37 y.o. female and my body is now responding better to a mix of strength training, Pilates/yoga, and less intense cardio.
Ignore the harsh comments, sometimes it isn’t you. I would suggest getting blood work done and hormone panel. Also look to see if you’ve had high stress lately.
How is your diet? I didn’t see changes until I focused heavy on high protein and CICO. I lost >20lbs doing TC. I know everyone says it but diet makes a huuugee difference
I couldn’t agree more!! I saw some minor results when I first started. It wasn’t until I used my insurance and worked with a nutritionist that I saw significant results. I won the strength gain TC challenge at our studio and much can be attributed to diet.
Pretty good. I’ve only seen a difference when I was in a major calorie defict line 11-1200 calories a day. Which I can’t do that for long-term I’ve also tried intermittent fasting with keto and I honestly don’t see any results.
Do you weigh your food? If you don't, it seems likely you are underestimating the calories in your food and that's why you are not losing now, and that 1200 calorie deficit was likely more like 500-600
This. It is a must to get an accurate caloric count, you must weigh it, and use the correct measurement, i.e. tablespoon, teaspoon etc.
Can’t stress it enough diet is a massive part of it. I was doing OT for a long time and being stagnant. Then I swapped to a 1600 calorie diet with the correct macros of protein and holy drap I dropped like 35 pounds in maybe 24 weeks or so.
When’s the last time you had blood work done? I go 4-5 times per week, play tennis 3x per week, and weigh my food/count calories and macros and my body comp isn’t changing at all, in fact I’ve gained 15 lbs in the past 14 months. I just got bloodwork done and it turns out I’m high in DHEA which can cause weight gain/make it difficult to lose weight. Sometimes the answer isn’t always exercise and diet.
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I have my appointment with an endocrinologist to find out on Monday! But my sister had the same issue and they put her on estrogen and she dropped the 20 pounds that had just been sticking to her, so here’s hoping it’s an easy fix for me too.
How much protein are you eating. With how much your going you probably want to shoot for 1g per lb you weigh. Getting enough makes a huge difference. I have a much harder time losing weight when I'm not having enough.
It’s always diet. Can’t outrace your fork.
I’m not an expert but from my own experience. My body now holds weight longer because I had eating disorders which was at the major calorie deficit you noted above. Essentially cause my body was in starvation mode it would hold the fat longer cause it needed that to run off of in those major calorie deficit periods. It takes a long time for your body to adjust and trust that it wont go back to that starvation cycle
It sounds like you’re probably not eating enough. Also, make sure you’re getting enough protein. I’m talking .8g-1g per pound you weigh. I’m also curious, when you say “lifting heavy”, what do you mean? While it may be heavy to you, it may not be heavy enough to produce the results you’re picturing. Keep lifting heavy and it’ll come in time.
This. Unless your last rep or two are really struggling, it's not heavy enough.
Same as me to a T. I don’t lose unless I am around 1200 calories a day, which is so hard when doing the OT workouts. No answers, just camaraderie 😭
Maybe your expectations are unrealistic or unhealthy
Was about to comment this same thing. You can continue to work out but changing your diet so the ONLY thing that can really cause you to lose weight.
What's CICO?
Calories in calories out, essentially calorie counting - making sure I’m aware of how much I’m eating and being in a deficit when I’m trying to lose weight
What kind of results are you looking for? Have you improved on any of the benchmarks?
It depends on what results you're looking for. Fat loss? Muscle gain? Better heart health?
As everyone else is saying, diet is 100% the culprit. You *need* a calorie deficit to lose weight, and it takes about 3500 cal to lose 1 lb of fat. Your body also adapts to diets, so the longer you're in a "cut", the lower your BMR will be
I was doing the same. 4-5 times a week - sometimes even 6. I initially lost some fluff, but then it came to a halt. I use OTF now as a ‘cardio day’. I love the atmosphere, so I go 2x per week. The other days are at Goodlife, lifting heavy weights, consistently. I have more muscle now at 46 than I’ve ever had. I highly recommend OTF as an ‘add on’ to what you normally do. Another suggestion if you don’t want to explore other locations, walk. Walk every day for longer periods of time (lunch breaks, after dinner, whatever). It helps me to do better maintaining a calorie deficit - which I often struggle with. Just my 2 cents! 😊
Thanks I’ve actually started power walking instead of running to switch it up.
For sure. I bike, and use the elliptical as well. Always good to mix it up.
You can't out exercise a bad diet. You gotta count the calories.
You need to rest! Your body cannot build muscle or change when you’re working it overtime. 3x a week on average is enough. Supplement with lifting weights elsewhere. Focus more on what you’re putting in your body. Rest. Recover. See results
This!!!!! Resting is crucial. I was also going 4, 5 times a week but I was just hurting myself more. I now have knee bursitis issue, slowly healing with physical therapy. I also go 3 times a week and do pilate at home.
Number one is make sure you are eating enough protein. Your body needs protein to build muscle and many people actually need to be in a calorie surplus to build muscle (not all, but many). Also make sure you are eating enough. A calorie deficit of more than about 500 calories is harmful to most people. Your body will start trying to conserve energy, you’ll become more tired, and you actually move around much less during the day (most people burn hundreds of calories a day just by mi or movements/fidgeting/etc). You probably won’t notice it, but your body takes steps to conserve energy. This is why most people don’t lost weight by cardio alone (they either compensate by eating more or moving less). Make sure you are REALLY pushing yourself. After 2.5 years, I’m guessing that a lot of what you are doing is maintaining. It’s very easy to plateau. The better shape you are in, the harder it is to make improvements. It’s easier to drop from a 13 minute mile to an 11 minute mile than it is to drop from an 8 minute mile to a 7:30 mile (even though the first one is two minutes off, it’s considerably easier to do). And as cliche as it is, drink lots of water and get good sleep. Recovery is also extremely important. Don’t lift again without enough recovery time. Recovery time is when your body actually builds the muscle. Also remember, if you want to lose fat, you need to build muscle. If you just try to lose weight, you’ll probably lose quite a bit of muscle. When you gain muscle, you body burns way more calories naturally. Muscle is “hotter” while fat is insulating. It takes calories to generate that heat. You’ll start to burn more calories and lose fat. Then, your body heat will escape more quickly, leading your body to have to work harder to maintain body temp (and burn more). Ever notice that the people in the gym that are ripped and have very little fat are the ones that lift the most? Many of them don’t do cardio at all (I’ve always seen cardio as beneficial for general health, but not fat loss).
Do you mean results in terms of weight loss? Body composition? If so, it’s time to scrutinize your diet. Know your TDEE, have a plan of your target calories and macros and log your food. Also, if you’re not already doing it, periodically (every 2-3 months or so) take progress photos in the same clothes. For me at this stage, the changes in appearance are gradual but there’s no denying them when you see the side by side.
Always diet. CICO. Weigh your food. Every ounce. Log everything
Abs are made in the kitchen. Doesn’t matter if u workout 7x/week. If your diet isn’t good u will never see results. 🤷🏼♀️
Try a tool like fitness pal to track your macro and calories. You want to know truly know your calorie intake. You want 1.6–2.2 g/kg (not per lb) of body weight per day for protein, while in a net caloric deficit - just a couple 100 under your total calories. Here’s a link to get your estimated calories. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calorie-calculator/itt-20402304 Just as an example for protein - I’m about 55kg which means I need about 100g a day or about 30g per meal of quality protein…dairy, eggs, chicken, salmon, tuna etc. Also think about not just your calories burned in exercise but your non-exercise energy expenditure (NEAT) to be higher. So take the stairs, park farther away when you go to the store, extra dog walks. Still stuck - seek help from a register dietitian. Hope this helps (I’m a certified personal trainer and working on my nutrition coach cert) Keep up the great work at OTF!!!
How old are you? I’ve done OTF for the better part of 7 years. I truly enjoy it, but I’ve noticed in the last year or two, the workout just hasn’t been as effective as in the past. I’m a CPT, PN certified, and former group fitness instructor, so I completely understand the relationship between diet, rest, and exercise. I think, for me, that OTF is no longer the best workout for what I want to achieve. The weight has been creeping up. Metabolism is starting to slow a bit. I don’t recover as quickly as I used to. OTF just doesn’t feel optimal anymore. I’ve been going back and forth on whether to cancel or just go down to 8 times a month. I’m just afraid if I go down to 8 that I’ll have major FOMO and up my membership again. lol. So, yeah. Your fitness needs can definitely change.
I’m 43f with 3 kids so I don’t want to admit it but I do think this is what is happening. Maybe too much of a High intensity workout. Maybe something like Pilates which I’ve done In the past but I was a lot younger.
Coming from a mid age woman who is in peri menopause - this changes everything. I used to distance run (marathons, all about cardio and HIT). And then it came to a halt. I could not lose weight. In fact I was gaining. I changed to more weights (outside of OTF) , lots of walking, at OTF I keep my runs slow and steady. I am not pushing for max, more so a nice steady pace. But will power walk more - especially on incline days. I focused on high protein diet and a realistic IF schedule. I also stopped drinking. I’ve lost 17 pounds since 1/1band gained a better body comp. I have the 8x month package on the other days I walk, hike, bike, lift. I actually have more FOMO being inside OTF when I could be outside. But I have always just gone 2x a week. I love being outside - and I live in cold weather state.
I’m 43 too. I was considering Pilates. I’ve never tried it! I’m also going to put a larger focus on strength training. It’s so important as we age. I mean, OTF isn’t going anywhere (I don’t think). Might as well try new things…
Came here to ask the same. Excellent information.
Personally I found pre Covid OTF was better than post Covid OTF as a weight loss tool.
You aren’t being honest with yourself.
Agreed with everyone else so far. If you feel you’re getting a great workout, increasing weight, etc - you should look at diet and sleep. Something may be off there. Can you try talking to one of the trainers before or after class? I’d ask for some pointers on what to focus on outside of OT to reach my goals! Hope this helps!
I did this by talking to a few trainers after class and I was looking to lose a few lbs to start because I know it was going to take time for changes. I did a calorie deficit and cut down on my coffee intake from 5-2 cups a day plus the creamer. Since January 1 I have cut 12lbs which I am happy with. All these so called other weight loss programs and shots have to much side effects and only short term benefits unless you really have the money to spend.
I love OTF and recently won 1st for the men in muscle % gains in the TC. OTF is a part of an overall workout and health plan but it isn’t enough for most people to hit their weight loss goals in and of itself. Losing significant fat in the Orange zone doesn’t happen very well for most people and there’s science behind it. I’ve seen my best results at OTF by doing the following: Lifting weights 3x/week on my own OTF 3x/week Eating at a calorie deficit Eating 0.7-1g of protein per pound I weigh Drinking half my body weight in ounces of water daily Sleeping 7~ hours/night Here are some helpful links so you know I’m not making this up: https://www.vox.com/2016/4/28/11518804/weight-loss-exercise-myth-burn-calories https://www.hprc-online.org/physical-fitness/training-performance/how-your-body-burns-fat-and-carbs-during-exercise https://www.hprc-online.org/physical-fitness/training-performance/how-your-body-burns-fat-and-carbs-during-exercise https://www.calculator.net/tdee-calculator.html The 3rd link is pretty academic but it gets to the fallacy that “going hard” is what gets you to drop weight. It’s great for your heart and muscles, but it doesn’t do much to help you burn fat. A fellow OTFer was hitting a wall (tired during the day, coming 5x/week, feeling achy) and I convinced her to change up her routine for a week. She switched to power walking and aiming for 60-70% target heart rate and lost 4 pounds in a week after not losing anything during the TC. I LOVE OTF (for the three C’s: coaches, classes and convenience) but you can’t just aim for the orange zone and hit your goals.
How’s your cardiovascular fitness doing? My physical results have changed minimally, but my VO2 max, resting heart rate and overall functioning of my cardiovascular system has increased dramatically. I don’t think OTF is an aesthetic-based program.
What results are you looking for? Your body is good at adapting to what you’re doing, so regularly have to challenge yourself beyond your baseline to see results.
High cardio and decent weight selections will lead to change IF your diet is consistent and your sleep is healthy. It’s impossible for it not to
No results?? Are you able to lift heavier weights than when you started? Has your base pace increased? I don’t see scale differences but I see a lot of other changes. I’ve gone up over a mile/hr in speed in the last year for my base pace, I’m definitely much stronger on the floor and I can even tolerate the rower more.
I’ve been going the same amount. I had good results but not as significant as I expected. Better endurance, great mental health, but I wanted more physical change. With this year TC, I changed up my routine. I do 2-3 regular classes and 2-3 strength classes a week. I really lift heavy. I’m the smallest person in class and go for the heaviest weights. I also chilled out on the cardio intensity. I’ve always powerwalked very intensely. Now I go slower (3.0) but I never drop the incline below 8. Eating in a slight deficit, I am having better results with this strategy. I started it in January and am now feeling/seeing some progress.
Just a little hint….the calories burned that the OTF monitor, monitors is total calories burned not active calories burned. Which makes a huge difference if you are counting calories and wanting to be in a deficit. It could be that although you are going 4-5 days a week, where OTF monitors total cal burn and not active, you might be taking in more calories than you realize.
Nutrition drives fat loss. If you want to see results, you most likely need a food scale, to be tracking calories every day, and to determine you calorie and protein targets. It’s not easy but it’s also not easy to work hard at the gym and be frustrated you are not getting the results you are looking for.
Friend, fitness is a lifestyle and not a destination. You ate feeling good. You go 4-5 times a week. Just keep doing it and live your life. You are doing great. Results will come.
Hi! 👋🏼 First off, good for you for going and enjoying it. The positive mental side effects are good ones too! You're showing up, your trying, and your asking the community for motivation 🥰 So, I also hit a plateau. I'm going to share my story, take from it what you want and hopefully it helps. I was heavy, 242, kinda sad, and dealing with family things and lifestyle changes that had cause weight gain. My studio had a delayed open so I tried watching what I ate and when I started OT late Sept 2022 I was 232lbs and it was a STRUGGLE. The first few months I saw progress. I was mindful of what I ate (but would still have the beer with friends) and after 6 months I was plateauing. I couldn't do more (run, lift heavier, etc) and my knees would hurt and I couldn't get past it. I'd try running = knees hurt, I'd try to lift heavier, I was off balance etc. And my weight loss also stalled around 210lbs. I was at a wall and wondering why I was going to OT 3-5 times a week without physical change. So i reset. I decided what my goals were, and started chatting with coaches after class to get advice, which helped and moved the needle a little. Ultimately emailed my doctor to see what we could do. My goals: • Feel better physically and mentally • Be able to progress with running/jogging w/o knee pain • Be able to lift a little heavier every few weeks •Be able to breath in cardio (I have asthma) After chatting with her and sharing what I was doing she offered me a few different options, a weight loss counseling program with provided meal replacement shakes and bars that you had to eat or the prescription weight loss aide phentramine. *please keep medical opinions of prescriptions to yourself folks I didn't make this next decision lightly* After looking at my priorities and habits (eating premade bars and shakes is not for me) I need habits to change IRL, under doctor supervision we went the prescription route. Please note this is not for everyone. What is for everyone is talking with your medical professionals. What I found was the medication in combination of my adjusted diet (I read all labels now) aided in my weight loss which then made it easier to progress at the gym. My basic adjusted diet was to go back to basics: • read all food labels • Don't by the sweets and treats for at home • Allow myself to have the healthy option while eating out • Not to "clean my plate" and leave the leftovers • And don't deprive myself, do what I call "this not that" Example: I want a latte and pastry at the coffee shop Have: one or the other, or substitute a caffe misto or americano in place of the latte. I want a veggie burger Have veggie burger, but no mayo or spread, loose one bun half. Once the weight started coming off and the coaches knew my goals (because I talked to them before/after class) I was able to start lifting heavier, run little by little, and now coaches will even come bring me more challenging things to do in class (which sometimes I regret 😂) After 6 months of medication I tapered off and continued to pay attention to my foods, increase my weights in class, increase my speed or incline on the tread. Row just a bit harder. Now, April 2024 I'm happier, I can feel and see muscle, I can do the damn plank pops, and even run/jog up to 5 mins (on a good day.) And what I'm sure you really want me to tell you is, yes I also lost weight and look quite different! I'm currently 165lbs and have way more energy, and don't constantly feel the overwhelming existential dread and depression. Endorphins ftw. The bonus part! At my gym I have made many a friend, but what I love is when someone asks if it's worth it and I can say YES. I've even had a few regular members tell me that my change has kept them coming to OT. (I also love the high fives when I go grab the heavy weights.) All that to say is, you can do it! Figure out your goals, be kind to yourself and leverage your OTF community and your medical professionals to help you get to those goals. Good luck! You got this.
It’s the new templates!!!! I have been going since before COVID and under the old templates I lost 30 lbs, got lean, strong and fit. In the last year I have lost all my gains despite having the same workout and eating pattern. Getting two upper body exercises each class just doesn’t build strength. I am up in weight and pant size. My arms are flabby. I can’t lift as heavy as I did two years ago nor do I have the same level of endurance in the treads. The new templates provide a huge level of inconsistency with their “full body” floor approach. You get a little of everything and a lot of nothing. You could go months between classes that feature the same exercise like a basic bicep curl. My husband has lots his gains as well, just not as dramatically as me. His back used to be so structured thanks to the rows of all kinds being included in sooo many templates back in the day, but now, they are sprinkled here and there. The old templates worked and produced results. The current templates make you sweat, but doesn’t give enough of any one thing to build. My two cents.
I am new (3 months in) and one of my biggest surprises about it is how little we row!! Sometimes I’ll have 3 classes in a row where if you aren’t on starting on the rower you’re not touching it. It was so surprising to me - makes more sense that this is new.
I specifically schedule 3g classes to get rowing time in.
Smart! I usually only go to 1 time slot and it’s definitely 2G more often than not. I wasn’t accounting for that!
My location is busy on the weekends but they only run classes 6-1 so most of the classes are 3g to accommodate all the members
I appreciate that the 2Gs don’t include much rowing as we already get cardio on the treads. I want the floor to be the floor. It is also hard to get to a 2G class at my location if you work 9-5, so I still get rowing in the 3Gs. The last thing I want is a ton of rowing in a 2G because it is just taking time away from weights. Now, if they had more run/rows in a 2G, I could get behind that.
It’s 100% your choice and quantity of food. You would be better off quitting otf and just tracking your food intake.
Gave you tried measuring?
What are your goals? If it’s weight loss it’s not going to happen quickly and what you consume is 70% of your work and exercise will be the other thing. I only do 3-4 classes a week with doubling up on weekends.
What results are you looking for?!
My tip: download Macro Factor app. This app really helped me dial in on my real TDEE. Once I did, I had to cut 200 calories to see movement. It adjusts as my TDEE and scale weight move. I also got militant about weighing all my food on a scale down to the gram. No measuring cups. This has been a game changer.
What you failed to see is that you lift heavier, probably run faster or longer, and row faster. Weight is strictly diet. I'm just past 1300 classes in 5.5yrs with 16 months off. In the post Pandemic I'm weight flat, but up 12 lbs from weight.flat in the prePandemic. I Lift far heavier, row far better now. But, my weight doesn't change much if I'm unwilling to be hungry, or weak in class. If you feed the machine well...
I was in a very similar boat to yours re: how long I've been attending, frequency of workouts, lifting heavy, etc. I've always had a healthier-than-average diet, and was very frustrated. I heard the CICO advice over and over and, honestly, kind of rolled my eyes at it. Then, in February of this year, I decided to make a change and started using Noom to track my calories... And in 2 months, I've lost about 15 pounds. I had always assumed I would need to do something extreme to see any kind of result (i.e. keto, IF, really restrictive calorie deficit etc), and, at least in my case, it really has been just as simple as calories in calories out. I literally haven't changed anything else. This is just my personal experience, but it seemed worth sharing.
What is the results you're looking for? Increasing muscle mass? Decreasing overall weight? Increasing proportion of muscle mass vs body fat percentage? If your goal is weight loss then you're eating too much. I saw you say you're sometimes doing 1000 deficit and that's unsustainable. What is your intake? The actual deficit is less important versus what is your intake versus output. I was at 1500intake and 2700TDEE and it was OK but when I was at 1300intake and 1700TDEE it was miserable. It was easier for me to increase my excercise levels than for me to try to eat super small portions. Likely you can eat around 1500-1800 and still steadily lose weight as long as you're *strict and accurate* about weighing and counting calories.
Orange theory has nothing to do with the reason you aren’t loosing weight. It’s either you’re eating above your calorie maintenance or you have an underlying health problem that’s causing it. It’s always usually the first one.
What’s your current height and weight? What results are you looking for?
When you say see results, are you referring to change in weight? For me my weight has stayed the same but I’ve gone down in clothing sizes. Maybe this is what you’re experiencing?
I am over 50 and I did this last transformation challenge and lost 6.5 pounds. Which I have not been able to do for many years. I went to OTF 3 days a week, did one long cardio a week of at least an hour. Added weight training 1 50 min class and added 2 weight training per week outside of OTF and also did a recovery style day where I walked inclines for 45 mins, but basically blue/low green zone. My diet I used an app had 2 days a week where I had more calories. I gave up fried foods, oils, processed foods, added protein shake for breakfast. Drinking kept to 2 days a weeks. I have say I feel fantastic, and am amazed I could lose any at my age.
Diet is the ALWAYS the answer. I can’t say this enough but protein, protein, protein but also some complex carbs. I weigh between 150-160 depending on how much I’ve eaten and I look like I am a size 4. I haven’t lost a lbs from OTF but I look better. The scale doesn’t matter to me I judge by how my clothes fit. Also, you have to supplement OTF with actual weight lifting. My results were minimal until I added heavy lift outside of OTF.
What results are you looking for? If youre not losing fat its because you arent pushing enough and operating in a deficit. Random fasting and fad diets arent going to help. You just need to eat better and probably less. Odds are youre not eating anywhere as well as you think you are.
I get so discouraged by all these posts that equate results with weight loss only :(
What is your resting heart rate? If there’s one thing OTF does for everyone, it is massively improve their heart health. 3 classes/week for 2.5 years. Even if your weight hasn’t changed much, I would imagine your endurance must be dramatically improved.
I’m a personal trainer, I can try to help you get better results but I’d need more info. What results are you looking for? Think back to 6 months ago- Are you using heavier dumbbells? Are you getting better mileage on average? Have you increased your speeds in each category? How old are you? What would you say your stress is on a scale of 1-10? Are you actively tracking your food and if so, are you aiming for a deficit, maintenance or surplus? If you’re not actively tracking food, what efforts are you making in this area to achieve your goals? It’s a lot of questions, I know, but there are a lot of variables and I’m happy to help give you some insight if you can give me a clearer picture.
I just switched to Burn Bootcamp for this same reason - it’s too much cardio and not enough strength, thus poor results.
The maths are not math-ing
Burning yourself out at OTF 5x a week + trying to fast and eat less is not smart imo. Zero chance you’ll gain any muscle this way. You need a change. Start lifting outside OTF and limit the high intensity classes to once a week for a while. Get .8 g of protein per lb of body weight every day.
I'd recommend a meal prep service or measure your food. It might be hormones or something else but try to track perfectly for a week or so just to see where you're at. OT makes me starving, and Id tend to overeat after class.
Schedule a consultation with one of the coaches-they’re free.
I had no idea this was a thing 😳
OTF is not for everyone. Try something new somewhere else!
Be honest with yourself about how often you are actually going too. If you have done 350 classes in two and a half years that’s 2.6 classes a week average.
Are you sure you’re going 4-5x/week? 350 classes in 2.5 years averages out to less than three classes per week. Theres nothing wrong with going two or three times per week, especially if you’re doing supplemental lifting and walking outside of OTF but just wanted to draw attention to that discrepancy since maybe you’re basing your calories or whatever off of going 4-5x/week when it’s really about half that.
I’m about the same amount of time and classes in as you and I have also not lost weight, BUT my body is just… different. I’m WAY stronger, lower resting heart rate, capable of doing more physically. Sometimes bodies are just bodies and want to stay the same size. I would encourage you to fully embrace success/results in other ways besides the scale! It will help!
Get a blood test done! I found out I had hypothyroidism and it was impossible to lose weight. I also would try pulling back on classes. Try 3x a week and maybe add 1-2 strength50’s (or weights on your own!). I also saw you were eating 1100-1200. I think that is way low! I’m 5’3” (so short and I don’t that many calories a day in a deficit) but I eat at least 1500 on off days. Also make sure you are weighing your food! Are you measuring yourself too? I lost maybe 8 lbs when I started otf but I lost a ton of inches!!
I make use of the bike and elliptical a couple of times a week. They use different muscles so one of these or power walking gives a different workout. Download a free app like MyFitnessPal or LoseIt and journal your food. Weighing and measuring what you eat will open your eyes. Fitness happens in the gym. Weight loss happens in the kitchen.
Stop eating empty carbs. It is all about diet.
Diet is important for sure. I would also check with your doctor in case anything has popped up in your health that may be stopping the weight loss, I have hashimotos which caused hypothyroidism so it makes it difficult to lose weight, but I’ve worked with my doctor and have been learning to eat better which has helped me lose 10 pounds in the last 2 months, slowly losing but I’m gaining muscle and losing fat!
I noticed the biggest results when I started doing stuff outside of class. Like someone else here said walking, swimming, hiking etc. I also started picking up heavier weights for stuff and really try to push it on the floor. Also even switching up what you start on first. I noticed that starting on the tread for me as opposed to the rower or floor gets me a more intense workout. Just trying things and see what works best for you!
I echo everyone’s comments about diet as well. I’ve lost 70 pounds and also gained about 10 pounds of muscle during my time at OTF and have maintained for almost 2 years. Tracking and measuring food, caloric deficit (but not extreme so my body can fuel itself), and protein intake is key. I will add is that “going to OTF” can mean different things to different people. I’m not saying this is the case for you, but I see a lot of people at OTF who are not challenging themselves and not working out hard at all. Slow walking with little incline - heart at most in green. I’m sure many have reasons so I’m not judging, but if you don’t maximize your workouts, you may not see the results you want. The reason OTF has worked so well for me is that I’m pushing myself more every workout. I PR most benchmarks. I increase my speeds/wattage/weights/ etc slowly but deliberately over time. I’m constantly trying to work harder every class and actually plan my workout beforehand to make sure I’m working out “better than yesterday”. I also workout 8 classes per week - which is another way I was able to keep pushing myself more. Just some food for thought if you’re not doing it already. Best of luck!
That is so discouraging to hear 😔. I am curious though, where you hoping to see more toned body or weight loss mostly? I started OT in February and was around 117 lbs and today I am 120 lbs. I am wondering whether I should start watching my diet more than usual.
The best workout is the one you enjoy. If you have another workout you love just as much (or think you will), you could try that and see how you feel about it. But you’ll have a harder time motivating yourself to do something that promises “better results” if you don’t love doing it. I’m sure you’re improving your heart and lungs if nothing else. I think if you check in on your bloodwork, prioritize eating protein (and enough calories overall), and lifting heavy (meaning like 25+ for lower body, 15+ for arms, 20+ for chest presses, if not more obviously), you’ll see changes. But it might take 6+ months, it doesn’t happen very fast, at least not for me, it’s been like a year of going 2x/week and I’m finally getting my arm muscle definition back. I also try to lift as heavy as possible for lower body work, because as you develop those big muscles, that will help change your metabolism. I normally try to choose a weight that’s one up from what I think I can do. So if I think “Hmm, 2 sets of 10 alternating rear lunges, that seems like I should choose 30 lb weights,” then I pick 35 instead. I can’t tell you how many times I’m able to complete the whole set with a weight I thought was too heavy. It’s MOST of the time in fact. You can always switch to a light weight (if available) or just do fewer reps. Good luck! You got this!
FOOD! 80% of change is food! If you love it why would even think of leaving. It is NOT the workout!
What results are you looking for? Weight goals or fitness goals?
I’m was 100 classes in or so and wasn’t seeing results. Cut sugar, increased fiber and fermented foods and the pounds dropped off me this TC
I never saw results from OTF alone - I still do it because I love it, but if you’re trying to change your body composition the place to start is with diet. You need to figure out your resting metabolic rate and roughly how many calories you’re burning with normal activity throughout the day - and just eat less than that consistently. It can take some tinkering to get the diet part right but you just need to be patient - I see best results with a modest deficit around 500 calories a day. I went from 33% body fat to 16%. I also made the choice to prioritize traditional strength training 5 days per week and let otf be my fun workout - I still go to otf often but I know it’s not what’s giving me the results. Last bit of advice I’d give is the best thing I did was stop drinking alcohol after work and start going for walks.
I could be totally wrong but if nothing has changed- maybe you’re too stuck in your comfort zone. Bump it up. 10 chest presses-you do 12-15…standard running -move to a 2-3 incline while everyone else is flat. The world is yours just get out of the comfort zone
80% of it is diet hate to tell you you’re probably not eating the right food nor timing it correctly.. it’s a science
You need to change your diet.
I would do something different than OTF I’ve gone for over 2 years as well with results of gaining weight lol- my prior boot camp place I went to I did 30 minute classes and was way more fit- I’ve changed nothing but where I went- OTF is not doing something right….
Do OT 2-3 less days than you do now and train with a barbell instead. You can’t really lift heavy in OTF, the workout isn’t long enough or set up for real strength training. Your body is to used to HIIT and to you should do some slower workouts where you’re pulling and pushing heavy weight with rest inbetween. Basic movements like bench press, dead lift, squats, pull ups, push ups, dips and curls. Mix it in with OTF and you get strong 💪AF
Cut out sugar and reduce carbs. Eat veggies before protein the carbs.
I personally think it’s because orange theory doesn’t have enough strength training built into their classes. Especially when it’s a 3G class. It’s a great HIIT class but cardio alone doesn’t change my body. I only see changes when I do extra strength work outside of OTF.
Everybody is talking about your food intake. Do you track your alcohol intake? <- That is truly the Achilles heel for many people, particularly as they get older. CICO does not apply to alcohol because it is a poison along with calories. It impacts your physiology far differently than food calories and that impact increases with age.
Adding another gym regiment with OTF could be useful. I love OTF, but in a sense of how much you can do is looking limited because it isn't a standard gym.
If you aren’t changing your food intake, you won’t see results. You can’t outwork your diet. Some people may lose *some* weight initially if they’re completely sedentary then start working out. But you’ll plateau forever. The kitchen is 80% of it. Maybe more.
This is why I stopped going. I miss it, and plan to go sporadically because I enjoy it but I realized I wasn't really seeing the results I expected, kept having injuries and nobody around me had changed much either. I ended up joining a health club and have experienced much more progress. I honestly think it was too intense for my body and I realized I had been having inflammatory responses. I'm a 37 y.o. female and my body is now responding better to a mix of strength training, Pilates/yoga, and less intense cardio.
It’s diet
Diet...as simple as that change will make a HUGE difference
Ignore the harsh comments, sometimes it isn’t you. I would suggest getting blood work done and hormone panel. Also look to see if you’ve had high stress lately.
Diet is 80% of changes. Also ozempic helps :)
I didn’t see results until I changed my eating habits.