4 WEEK CHALLENGE
Next challenge - 4th November - 29th November 2019
But first here is our May R15 Challenge, People's Champion Winner!
SUNIL lost 14.5lbs on the R15 challenge.
And meet Clara our Female Fat Reduction Winner!
She lost 5lbs of fat on the R15 challenge!
Challenge yourself - Can you lose 10 lbs of fat in 4 weeks?
Win £250 Class package Prize!
The R15 challenge is designed to get you focused to achieve amazing results,
getting you ready for summer! For extra motivation we have put together 3 prize categories:
1. Greatest Fat Reduction (£200 Prize)
2. The People's Champion (£250 Prize)
On this page you'll have all the information you need to bring your sexy back!
How to Enter
Results Submission Eligibility
To win the R15 challenge you will need to submit the following:
Before/After Body Weight
Before/After Fat Mass
Before/After Muscle Mass
Before/After Transformation photo's
How to Take - Transformation Photo's
These must be clear, high-quality images with good lighting to be eligible for submission (low-quality images will not be accepted if you wish to go into the prize pack)
Front, Back and Side profile shots (Full body, arms down, no posing)
Pose in your Shorts (topless for men), Leggings, Sports Bra. (You can pose in Swimwear if you prefer)
Standing in front of a plain white wall is preferred (in-doors)
Wear the same clothes for Before/After (If you cannot wear the same, at least wear something similar)
Take your time getting your photos right — you’ll appreciate it down the line. This is your journey and you should take pride each step of the way. Clear, well-captured progress photos will really help you see just how far you’ve come and will propel you even further to reach your fitness goals.
(Please keep your before photo's and initial body scans until the end of the challenge when you will take your after photo's and end of challenge body scans. These will then need to be submitted to your R15 Training studio at the end of the 5-week challenge)
Note: For your final measure - Boditrax scans must be taken within 2 hours of the same time as the before. Example, if you first measure was taken at 9am, your 2nd measure must be taken between 7am & 11am. The main reason for this is that your hydration levels can change by 4% from the morning to the evening which will skew your results
How to submit body scan results
Login to your Boditrax account on a PC www.boditrax.com
Follow the instructions on the image below, do the same for both Before/After scans
(Note: You will need to send 2 screen shots, 1 with the Before metrics the 2nd with the After metrics)
Send all results (Photo's and Scans) in one email to:
Subject Line: "R15 Challenge Results"
* By submitting your results - you give R15 Training permission to use your photo's and results for marketing purposes
How are the winners selected for each category?
Greatest Fat Reduction!
From our 10 years of experience we know that it's easier to lose more body fat if you have more of it to lose. Therefore this category is judged on a relative score using the formula:
(Before Fat Mass - After Fat Mass) / Before weight x 100
Person 1: loses 10 lbs of fat and weighed 150 lbs at the beginning
Score 10 / 150 x 100 = 6.67%
Person 2: loses 10 lbs of fat and weighed 200 lbs at the beginning
Score 10 / 200 x 100 = 5%
Person 1 wins, as their relative Fat Loss was the greatest.
Greatest Strength Increase!
This is simply measured by the greatest muscle increase. Though most of you will probably want to focus on Fat Loss, we didn't want to look past the importance of muscle (strength) as each lb of muscle on your body burns up to 100 calories each day. It's also the secret to youth and rejuvenation, as your organs are made up of muscle which controls your hormones which plays a vital role in your health. Also muscle looks great on the body, firmed toned body for you ladies and a sculpted body for you guys.
The People's Champion!
This is the main Prize and will be judged on Fat Reduction, Strength Increase and the Before/After Transformation pictures. The judging panel will be
Jagir - Owner/Founder of R15 Training
Sanj - Manager of R15 Training Moorgate
Note: Each category will have a Male, Female and Overall Winner.
The prizes are for the overall winners (There will be prizes for male/female winners for each category as well)
Do I have to submit results to take part?
To get the best results we have found that accountability can make all the difference to get you past any tough days with the nutrition and exercise. For that reason we highly encourage everyone to submit their results regardless!
With that said, you can take part in the challenge without submitting your results. This will be for yourself. At R15 we understand that each person is different, we remain flexible to best serve you.
If I have already bought classes, do I need to purchase the R15 Challenge separately?
No! All current members can participate in the R15 challenge at no extra cost!
Do I have to follow the nutritional programmes or can I do my own nutrition?
R15 is based on a High Probability Training system which takes the latest cutting edge science and our experience which spans over 10 years and thousands of Transformations!
One of the key ingredients to getting results is nutrition. The 2 plans that we advocate have been trialled and tested with thousands of humans ;) Those that followed the system always for tremendous results. We highly recommend following these guides but you are also free to follow your own.
The main thing is results. The best nutritional programme is often the one that you can follow (just make sure it is low carb)
How often do I need to Exercise?
The R15 Challenge is 5 weeks, the minimum number of sessions we recommend is 15 classes. 3 classes a week is sufficient but for best results we recommend 5 classes a week Mon - Fri with rest over the weekend (sticking on the nutrition for the full 5 weeks is key)
Should I take supplements?
Supplements can be a great help. As the name suggests, they are designed to supplement your nutrition, which is to fill in the gaps.
During the R15 Challenge, if you train 5 classes a week and commit fully to the nutrition, based on our 10 years of experience we anticipate you will lose close to 10 lbs of fat and for many you'll go way beyond.
The way the Exercise and Nutrition is designed is to create your body into a Fat Melting Machine! What this means is that you will start to use your own Body Fat for fuel. Keeping in mind that each lb of Fat on your body contains 3,500 calories of fuel. This takes into account your hormones, which ones maximise Fat Burning and how they are stimulated/released. Especially on the Fat & Protein Nutrition - you may only feel hungry once or twice a day, hence eliminating the need to count calories.
The above is important to note to understand how certain supplements can help. Body Fat can tend to contain toxins, as your body will be breaking down 10 lbs of Body Fat, your immune system will need to deal with those toxins. To set yourself up for success and the smoothest possible body transformation experience, we advise taking a good multi-vitamin. This will help keep your immune system at it's peak to deal with any extra toxins.
Energy: A natural supplement that has been shown to help you train harder is creatine. You already have this in your body but increasing the amount stored can dramatically increase your explosive power allowing you to get more from each class. This will have 2 major impacts.
1. You'll tend to release more fat burning hormones after the workout.
2. You'll further increase your strength/muscle.
Protein/Amino Acids: Foods contain protein, when broken down/digested the building blocks are called Amino Acids. The challenge with protein is that often through cooking and storage, foods can lack certain building blocks (Amino Acids) which then make it very difficult for the body to re-build the body to increase its strength/muscle. A good Amino Acid supplement can make a good difference to help the body utilise the maximum protein from the food you are eating. Having complete proteins will make a big difference to your overall energy and firmness of your muscle.
The last supplement that we will mention is Magnesium.
Both nutritional guides have dairy options which can be high in calcium. If you suddenly have more calcium than normal, it tends to have a binding effect which can lead to constipation. Magnesium has the opposite effect which is, it relaxes. If you experience constipation then magnesium citrate will more often then not resolve the problem.
Note: Another way to resolve this problem without supplements is to reduce the dairy and go for the other options.
On the Low Fat - you are allowed certain fruits, Kiwi is naturally high in magnesium, this can also do the trick.
To summarise, supplements are optional. They can help
You have given 2 nutritional guides, which one should I choose?
The best choice is going to be based on the one that you can follow. Based on your personal preference you can see which suits you and your lifestyle best.
For best results we recommend starting with the Fat & Protein. You can stick on this for the full 5 weeks. Stick with the plan for a minimum of 2 weeks, if you feel you need a change, then switch to the Low Fat for the remainder of the challenge. The switching to the Low Fat can have 2 major benefits.
1. It gives you the variety which you may feel you need.
2. It shocks the body and can often boost the results.
Feedback is the breakfast of champions. Track your results using Boditrax - ideally check your progress at least once a week. This will show you how you are getting on and keep you motivated as you see the results occurring!
Simply Follow us on Instagram and Direct Message your question. We will aim to do a video on the same day to answer your question and add the answer to this FAQ section!