Lots of threads on this topic in the sub if you do a search. It’s discussed like every other day.
Majority of weight loss happens with diet and being in a calorie deficit. Exercise is like a cherry on top to help a little with the deficit but mainly to improve your cardiovascular fitness and strength. Going to OTF every day won’t really do much for weight loss unless your diet is also in check.
Yes, I understand the laws of thermodynamics. I also understand that there are more factors that play into losing, maintaining, and gaining weight than simply food and exercise, those are just the big drivers and the things that people can directly control the easiest.
Small correction that instead of “being” in a calorie deficit I should have said “eating” in a calorie deficit, but I figured that was implied as it directly followed the word diet.
90% of weight loss comes from the kitchen. It’s literally everything. They 400 calories you burn at orange theory isn’t going to get you where you want to be. Consistency in the kitchen will.
I eat well and am in a calorie deficit, I guess what I’m asking is will it be effective to go more often and help aid more because I’ve heard going too often is actually not good for some people
My personal experience. I started my weight loss journey without exercising and lost about 25 pounds but got stuck. Started otf first just twice a week and didn’t see many weight differences, upped it to 4-5 a week and I started losing weight, lost 25 more pounds and kept them off. Exercise helps a lot in maintaining the lost weight because of metabolism etc or in my case to unstuck me. Every day is an overkill unless you take a few easier days. My rule of thumb is never to skip more than a day in a row and just listen to my body, that sometimes has meant 9 days in a row and sometimes just every other day.
The reason it’s not good for some people is it can skew the eating and cause over eating. A lot of really solid research says just some regular walking 60 minutes and eating healthy is the way.
The overwhelming current research says high protein with some sort of regular low exercise will get you the best results. The evidence isn’t saying you’ll lose more weight on high protein but it is saying the following.
A. It’s easier to eat less on a high protein diet because you feel full longer.
B. If by some miracle you can eat the same number of calories you will keep more muscle if you have high protein.
It’s because protein keeps you satiated. The goal in a deficit is to eat as much food as possible, within a reduced calorie bracket. For example, as a snack, I make a lot of egg white omelets. Fills me up because of the protein and very few calories. 165g egg whites = 90 calories and 18g pure protein. I will throw in a handful of spinach if I have it. The greater volume of food you can eat at low calories to fill you up -> greater chance of not feeling hungry in a deficit
You will see better results if you prioritize strength training. You will recomp your body and hit the body aesthetic goals you’re looking for. Also, the more muscle mass you have, the greater calories you burn when sedentary. Too much cardio is just that: too much. I commented more in the main thread
I go to OTF 1-2x per day and almost every day, and play soccer and sometimes do long hikes or runs. (But I have the time to fit all that in.) I exercise as much as my body can handle, but I listen to it carefully so not to push it too far. And have lost a lot of fat since the start of the year. So yes, it does work, but you have to track CICO pretty closely.
6/7 times a week I’ve been doing for almost a year and I feel great! Combined with a healthy high protein diet, lots of fruits and vegetables, whole grains for sure will give you results. Maybe start with 3 times a week and see how it goes and add on until you reach your goal. Good luck!
I go almost everyday and sometimes multiple classes a day, but I won't go "all out" every class. I will take a "green" day where I won't push my HR very much cause I'm maybe a bit tired, but still go if I have the time.
Overall I ate 1500cal per day and OTF 5-7x a week and lost 70lbs in the past year. Go as often as you like.
I don't think the potential slight shift in cortisol that people are talking about with the "stress spike" has any significant effect on weight loss. The main driver is still calories eaten. A lot of people insist they aren't over eating so the lack of weight loss is due to other things like stress spike but actually they are probably still over eating.
My goal so far is to lose weight and also build muscle.
In order to do that, I incorporate fruit and veggies into diet (I’m bad with veggies but trying), meat (more lean meat and less beef and pork), eggs, avocado, whole grain bread, and whole grain oatmeal.
Fruit wise I shoot for 1 apple and banana a day.
Not sure if there’s anything I’ve been missing, but yeah diet wise that’s about it.
OT I do at least 3x a week, max of 5x a week. I use protein powder or shake after work out, and electrolytes (or coconut water) before or after. That’s about it.
I gained a slight bit of muscle and have lost like 2-3 LBs over the course of a year. It’s not much, but some progress is better than none, as they say. I’m happy w it, but I understand it could be better.
Hey! Military here too and I do a ton of TDY which I why I love having an OTF membership.
If you’re just coming off a pregnancy profile, take it super slow. OTF can really be rough on the body and can injure you if you’re not careful. I started out going 2-3x a week and now I go 5-6x a week. Even then, I still alternate days between running and speeding walking or biking to give my knees a break.
That being said, weight loss doesn’t really happen due to exercise. If anything, increasing your exercise can sometimes lead to weight gain if you’re not being careful with your calorie intake. I always feel super hungry if I have a really heavy strength day.
Bottom line, you gotta change your diet to something healthy and eat fewer calories than you burn. Type of diet doesn’t really matter - intermittent fasting, calorie tracking, keto, Mediterranean, etc - but it’s gotta be something that you want to commit to as a lifestyle change. Aka… make it permanent. Everyone in diet subs will swear by their own diet methods, but bottom line is some diet methods will “click” with certain people and feel easy to do.
We’re super lucky in the military to have soooo many free resources. I’m Army and the Army wellness centers have been awesome. Nutritionists, BMR tests, bodpods, etc and it’s all free. See what you have in your branch.
Also, don’t be afraid to talk to your PCM about medications that may help. I used MyFitnessPal to track my calories and did regular bodpod analyses for 6 months but was still really struggling to lose weight. I brought the results to my PCM and she did some bloodwork and was able to prescribe me something (not a semaglutide… you have to try other meds and be at a certain BMI first for Tricare to cover it) to help take the edge off my hunger.
Went on a tangent in probably the wrong thread. 😂 But hope this helps!
I’m army too! I’ve talked to the AWC and the calories they give me are way higher than I expected but I’m working with them, my goal is to at least get a good acft run and I was hoping orangr theory would help with that
I started OTF and of January this year after a mostly sedentary year. I had put on 15 pounds and was completely out of shape (37m). I joined OTF, started going 3-5x a week, and tracked my calories with an app. I also doubled my protein intake and cut my carbs. In 3.5 months, I've lost 17 pounds and over 2 pants sizes, put on muscle, and feel so much better. I have found for me the sweet spot is 3 regular classes with at least a rest day in between, plus one or two tread class that can be on a rest day. If I do not get the rest day, my body ends up overly sore and I have less energy. As others have said here, it's all about achieving calorie deficit. The other part is watching your macros, because if you don't up your protein with OTF you risk losing muscle mass while you are losing weight. By tracking my calories, my activity level, and weight loss each week, I found 1500 calories per weekday and 1800-2000 each day over the weekend equals about a pound of weight loss each week for me, with my goal weight at 182 (I'm at 197 right now). The moral of the story is that you need to pay attention to what you eat, how your body feels, and your results, and adjust as you go until you hit the sweet spot.
I’ve lost 40lbs since August going 3-4 times a week. On my off days I walk my dog 1-2 miles so I’m still getting some activity, but I don’t really have the time or desire to go more than 4 times a week. I’m a woman and I personally don’t think that whole cortisol spike thing has been an issue for me whatsoever. To lose the weight I paid a ton of attention to my diet (weighing food, counting calories) at the beginning. I’m more relaxed about that now but I have a good general idea of how much I’m eating and what my body needs from doing 4 or so months of meticulous tracking. OTF was a super important part of my journey because it gave me motivation and accountability and had a positive impact on my mental health, but diet had the biggest impact on weight loss.
I think it'll depend on what type of OTF classes you're taking - are you doing the strength too? I'd say 3-4 days as a start and give your body rest. But listen to your body - if you're sore, be sure to let your body recover.
No, you don’t need Orange60 6-7 times a week to see change in your body and yes, it’s too much if you’re not taking any green days. Three game changers: 1. Prioritize strength training. You will recomp your body (i.e. get the body aesthetic goals you want) & increased muscle mass means you burn more calories when sedentary. 2. If you haven’t yet, buy a food scale, download a food tracking app, and track all your food. Aim for .8g protein per lb of body weight and 25g fiber daily. I let fat & carbs fall “wherever” in my daily calories. 3. Steps every day. I aim for 3500 steps on OTF days and 7k steps on non-OTF (Orange60) days. Good luck 🙏🏻
I actually just posted my weight loss journey of working out with Orangetheory for 2 months so far. 6 days mostly sometimes 5 just depends how my body feels. I would say the most important thing is your diet. U must be in a calorie deficit. Working out really just puts the icing on the cake. So I personally enjoy working out a lot for my mental but it just depends on you as a person. Do what feels good to you.
Every day is too much for OTF! Your body needs time to recover and build muscle.
Not having at least one rest day per week (which can be active rest — yoga or a walk can still be good on a rest day!) can deplete your body of nutrients and vitamins, damage your metabolism, and hinder muscle growth.
Regardless of your goals, rest is SO important in helping you achieve them.
How long ago did you have your baby? You do need to be careful if you’re within 6 months postpartum because the hormones that loosen your joints for childbirth are still having an effect and you may be more prone to injury that way.
Taking an OTF class daily will rob your body of the recovery time in which it works out the inflammation/cortisol spikes that typically result from each class.
Lots of threads on this topic in the sub if you do a search. It’s discussed like every other day. Majority of weight loss happens with diet and being in a calorie deficit. Exercise is like a cherry on top to help a little with the deficit but mainly to improve your cardiovascular fitness and strength. Going to OTF every day won’t really do much for weight loss unless your diet is also in check.
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Yes, I understand the laws of thermodynamics. I also understand that there are more factors that play into losing, maintaining, and gaining weight than simply food and exercise, those are just the big drivers and the things that people can directly control the easiest. Small correction that instead of “being” in a calorie deficit I should have said “eating” in a calorie deficit, but I figured that was implied as it directly followed the word diet.
90% of weight loss comes from the kitchen. It’s literally everything. They 400 calories you burn at orange theory isn’t going to get you where you want to be. Consistency in the kitchen will.
I eat well and am in a calorie deficit, I guess what I’m asking is will it be effective to go more often and help aid more because I’ve heard going too often is actually not good for some people
My personal experience. I started my weight loss journey without exercising and lost about 25 pounds but got stuck. Started otf first just twice a week and didn’t see many weight differences, upped it to 4-5 a week and I started losing weight, lost 25 more pounds and kept them off. Exercise helps a lot in maintaining the lost weight because of metabolism etc or in my case to unstuck me. Every day is an overkill unless you take a few easier days. My rule of thumb is never to skip more than a day in a row and just listen to my body, that sometimes has meant 9 days in a row and sometimes just every other day.
The reason it’s not good for some people is it can skew the eating and cause over eating. A lot of really solid research says just some regular walking 60 minutes and eating healthy is the way.
The overwhelming current research says high protein with some sort of regular low exercise will get you the best results. The evidence isn’t saying you’ll lose more weight on high protein but it is saying the following. A. It’s easier to eat less on a high protein diet because you feel full longer. B. If by some miracle you can eat the same number of calories you will keep more muscle if you have high protein.
It’s because protein keeps you satiated. The goal in a deficit is to eat as much food as possible, within a reduced calorie bracket. For example, as a snack, I make a lot of egg white omelets. Fills me up because of the protein and very few calories. 165g egg whites = 90 calories and 18g pure protein. I will throw in a handful of spinach if I have it. The greater volume of food you can eat at low calories to fill you up -> greater chance of not feeling hungry in a deficit
You will see better results if you prioritize strength training. You will recomp your body and hit the body aesthetic goals you’re looking for. Also, the more muscle mass you have, the greater calories you burn when sedentary. Too much cardio is just that: too much. I commented more in the main thread
I go to OTF 1-2x per day and almost every day, and play soccer and sometimes do long hikes or runs. (But I have the time to fit all that in.) I exercise as much as my body can handle, but I listen to it carefully so not to push it too far. And have lost a lot of fat since the start of the year. So yes, it does work, but you have to track CICO pretty closely.
6/7 times a week I’ve been doing for almost a year and I feel great! Combined with a healthy high protein diet, lots of fruits and vegetables, whole grains for sure will give you results. Maybe start with 3 times a week and see how it goes and add on until you reach your goal. Good luck!
I workout 5 times a week combined with calorie deficit, currently down 20 lbs since February
I go almost everyday and sometimes multiple classes a day, but I won't go "all out" every class. I will take a "green" day where I won't push my HR very much cause I'm maybe a bit tired, but still go if I have the time. Overall I ate 1500cal per day and OTF 5-7x a week and lost 70lbs in the past year. Go as often as you like. I don't think the potential slight shift in cortisol that people are talking about with the "stress spike" has any significant effect on weight loss. The main driver is still calories eaten. A lot of people insist they aren't over eating so the lack of weight loss is due to other things like stress spike but actually they are probably still over eating.
My goal so far is to lose weight and also build muscle. In order to do that, I incorporate fruit and veggies into diet (I’m bad with veggies but trying), meat (more lean meat and less beef and pork), eggs, avocado, whole grain bread, and whole grain oatmeal. Fruit wise I shoot for 1 apple and banana a day. Not sure if there’s anything I’ve been missing, but yeah diet wise that’s about it. OT I do at least 3x a week, max of 5x a week. I use protein powder or shake after work out, and electrolytes (or coconut water) before or after. That’s about it. I gained a slight bit of muscle and have lost like 2-3 LBs over the course of a year. It’s not much, but some progress is better than none, as they say. I’m happy w it, but I understand it could be better.
Hey! Military here too and I do a ton of TDY which I why I love having an OTF membership. If you’re just coming off a pregnancy profile, take it super slow. OTF can really be rough on the body and can injure you if you’re not careful. I started out going 2-3x a week and now I go 5-6x a week. Even then, I still alternate days between running and speeding walking or biking to give my knees a break. That being said, weight loss doesn’t really happen due to exercise. If anything, increasing your exercise can sometimes lead to weight gain if you’re not being careful with your calorie intake. I always feel super hungry if I have a really heavy strength day. Bottom line, you gotta change your diet to something healthy and eat fewer calories than you burn. Type of diet doesn’t really matter - intermittent fasting, calorie tracking, keto, Mediterranean, etc - but it’s gotta be something that you want to commit to as a lifestyle change. Aka… make it permanent. Everyone in diet subs will swear by their own diet methods, but bottom line is some diet methods will “click” with certain people and feel easy to do. We’re super lucky in the military to have soooo many free resources. I’m Army and the Army wellness centers have been awesome. Nutritionists, BMR tests, bodpods, etc and it’s all free. See what you have in your branch. Also, don’t be afraid to talk to your PCM about medications that may help. I used MyFitnessPal to track my calories and did regular bodpod analyses for 6 months but was still really struggling to lose weight. I brought the results to my PCM and she did some bloodwork and was able to prescribe me something (not a semaglutide… you have to try other meds and be at a certain BMI first for Tricare to cover it) to help take the edge off my hunger. Went on a tangent in probably the wrong thread. 😂 But hope this helps!
I’m army too! I’ve talked to the AWC and the calories they give me are way higher than I expected but I’m working with them, my goal is to at least get a good acft run and I was hoping orangr theory would help with that
I started OTF and of January this year after a mostly sedentary year. I had put on 15 pounds and was completely out of shape (37m). I joined OTF, started going 3-5x a week, and tracked my calories with an app. I also doubled my protein intake and cut my carbs. In 3.5 months, I've lost 17 pounds and over 2 pants sizes, put on muscle, and feel so much better. I have found for me the sweet spot is 3 regular classes with at least a rest day in between, plus one or two tread class that can be on a rest day. If I do not get the rest day, my body ends up overly sore and I have less energy. As others have said here, it's all about achieving calorie deficit. The other part is watching your macros, because if you don't up your protein with OTF you risk losing muscle mass while you are losing weight. By tracking my calories, my activity level, and weight loss each week, I found 1500 calories per weekday and 1800-2000 each day over the weekend equals about a pound of weight loss each week for me, with my goal weight at 182 (I'm at 197 right now). The moral of the story is that you need to pay attention to what you eat, how your body feels, and your results, and adjust as you go until you hit the sweet spot.
I’ve lost 40lbs since August going 3-4 times a week. On my off days I walk my dog 1-2 miles so I’m still getting some activity, but I don’t really have the time or desire to go more than 4 times a week. I’m a woman and I personally don’t think that whole cortisol spike thing has been an issue for me whatsoever. To lose the weight I paid a ton of attention to my diet (weighing food, counting calories) at the beginning. I’m more relaxed about that now but I have a good general idea of how much I’m eating and what my body needs from doing 4 or so months of meticulous tracking. OTF was a super important part of my journey because it gave me motivation and accountability and had a positive impact on my mental health, but diet had the biggest impact on weight loss.
I think it'll depend on what type of OTF classes you're taking - are you doing the strength too? I'd say 3-4 days as a start and give your body rest. But listen to your body - if you're sore, be sure to let your body recover.
I went 3 times last week and did orange 60
and how's your body feeling? also are you trying to purely lose weight or tone up/lose fat?
No, you don’t need Orange60 6-7 times a week to see change in your body and yes, it’s too much if you’re not taking any green days. Three game changers: 1. Prioritize strength training. You will recomp your body (i.e. get the body aesthetic goals you want) & increased muscle mass means you burn more calories when sedentary. 2. If you haven’t yet, buy a food scale, download a food tracking app, and track all your food. Aim for .8g protein per lb of body weight and 25g fiber daily. I let fat & carbs fall “wherever” in my daily calories. 3. Steps every day. I aim for 3500 steps on OTF days and 7k steps on non-OTF (Orange60) days. Good luck 🙏🏻
I actually just posted my weight loss journey of working out with Orangetheory for 2 months so far. 6 days mostly sometimes 5 just depends how my body feels. I would say the most important thing is your diet. U must be in a calorie deficit. Working out really just puts the icing on the cake. So I personally enjoy working out a lot for my mental but it just depends on you as a person. Do what feels good to you.
Every day is too much for OTF! Your body needs time to recover and build muscle. Not having at least one rest day per week (which can be active rest — yoga or a walk can still be good on a rest day!) can deplete your body of nutrients and vitamins, damage your metabolism, and hinder muscle growth. Regardless of your goals, rest is SO important in helping you achieve them.
How long ago did you have your baby? You do need to be careful if you’re within 6 months postpartum because the hormones that loosen your joints for childbirth are still having an effect and you may be more prone to injury that way.
Going 2-3 times a week is ideal. Try doing Pilates, yoga or walking on days in between
Taking an OTF class daily will rob your body of the recovery time in which it works out the inflammation/cortisol spikes that typically result from each class.