Challenge 应用程序可免费下载，但要想参与 Challenge 的健身工作室体验，需联系您当地的 F45 健身工作室，讨论定价方案。如需查找当地的 F45 健身工作室，请访问：https://f45training.com/find-a-studio

• Monday May 20, 2024 – Wednesday July 3, 2024
• Monday October 7, 2024 – Wednesday November 20, 2024

Accountability and consistency are everything when it comes to achieving long-term results. Participating in Challenge makes it easy to stay accountable as you’ll be able to track your training progress from one Challenge to the next while gaining a clear understanding of the role nutrition plays in achieving goal-targeted, sustainable results. Secondly, it’s easier to push through comfort zones when you have the support of friends and coaches. Joining Challenge means you’ll become a part of F45’s supportive, team-training community. Gaining the support of other Challenge participants not only makes it easier to stay accountable but it can help you gain the confidence to push yourself to a greater level of performance than you would on your own.

To register for the F45 Challenge, visit your local F45 studio to get started. Next, download the F45 Training App (iOS & android) and complete your Challenge profile by selecting the C logo on the home screen. Once you’ve completed your Challenge registration profile you’re all set for weekly Check-Ins, meal plans, and more!

如果您不是 F45 会员，您仍可下载并访问 F45 Challenge 移动应用程序，该应用程序包含膳食计划、食谱、科普文章和视频，可助您实现健康和健身目标。要访问 F45 On-demand 训练，您需要成为 F45 健身工作室的活跃会员。 如果希望取得长期效果，强烈建议在整个 Challenge 期间都在健身工作室参加训练。请联系当地的 F45 健身工作室，了解他们的会员选项。

如果您忘记密码，请在登录框下选择“忘记密码”，系统将向您的收件箱发送一封电子邮件，以创建新密码。

参加 Challenge 前的“参与前”照片必须在 Challenge 活动第一天的前一天或当天提交或上传到 APP。参加 Challenge 后的“参与后”照片必须在 Challenge 最后一天提交/上传。拍摄前后对比照片指南：

• 照片必须在普通背景（最好是白墙）前拍摄，光线要明亮，不能有阴影
• 照片应与视线平齐，并显示会员端正站立
• 参与者应姿态端正地目视前方，双臂放在身体两侧，双脚分开与肩同宽。
• 避免在照片中摆姿势、抬胳膊、收缩肌肉或收腹
• 不接受自拍照
• 照片不得进行任何编辑、修饰、PS 或滤镜处理。 在新闻媒体、社交媒体平台和 F45 全球营销资料中共享图片时，会员必须提供书面批准（通过电子邮件即可）。

Challenge 活动的包容性原则：F45 总部了解到，世界各地有不同的 F45 会员参加 Challenge 活动。我们希望确保每个人都能感受到自己的存在，我们也承认，对照片的要求可能会与个人或宗教信仰相冲突。因此，我们允许照片要求有以下例外情况：

• 头巾、罩袍或类似物品
• 衣着完整，包括全长衣物，最好紧身一些，以显示体型的变化；
• 露出部分皮肤，穿紧身裤或紧身短裤和上衣

After downloading the Training app, you will be prompted to complete your profile by selecting a Challenge goal and answering a few questions about your activity level. You will automatically receive your goal-targeted daily calorie intake after completing these questions.
The F45 Training App automatically calculates your recommended daily calorie intake based on age, BMR, activity levels, and Challenge goal (lose weight, maintain weight, or build muscle). The app contains an algorithm that will adjust your daily meal plan to a specific calorie zone within ~100-200 calories of your recommended daily calorie target. This calorie zone algorithm uses a combination of 4 different meal sizes: small, medium, large and extra-large.

根据性别、年龄、体重、每天的训练次数和每天训练以外的活动，每个人的营养需求，特别是总体能量需求各不相同。由于活动量和身体成分基线指标不同，预计能量需求量也会存在差异。最佳做法是评估个人的能量需求，以便：1）了解整体健康的每日能量需求；2）确定特定健身目标所需的每日热量摄入。米夫林-圣乔尔方程通过估算一个人的静息代谢率并乘以其活动量来估算总能量需求。

Absolutely! Between Challenges, you will have access to a sample meal plan and our robust recipe library with thousands of macro-balanced tasty recipes. All available in the EAT section of the F45 Training App.

如果您的身体成分指标发生了变化，或者每周活动量发生了变化，建议您在下一次 Challenge 签到期间将这些新指标输入卡路里指南，以继续准确反映每日总卡路里目标摄入量。

• 第 1 步：登录 Challenge 应用程序
• 第 2 步：在界面底部选择“跟踪”
• 第 3 步：选择屏幕上方的“卡路里指南”
• 第 4 步：选择“更新卡路里指南”，输入您当前的体重和身高 > 按照步骤选择一个新目标 > 选择您的膳食偏好并更新您的活动量（如需要）。您也可以选择“输入您自己的基础代谢率”，然后根据提示手动输入 Inbody 扫描得出的基础代谢率。

食谱库中的每份食谱都有四个餐量——小号、中号、大号和特大号；每一种餐量对应的平均卡路里如下。选择 Challenge 目标并收到每日卡路里指南后，膳食计划中的每日食谱就会自动反映建议的每日总卡路里消耗量。如果您想修改食谱餐量，首先需要修改卡路里指南。

• 小号 = 350 卡
• 中号 = 450 卡
• 大号 = 700 卡
• 特大号 = 900 卡

Fluid needs vary based on factors like age, sex, activity level, and overall health. For example, pregnant and breastfeeding mothers have higher water needs, while people with certain medical diagnoses like renal or heart disease have totally different fluid needs.

The AI (adequate intake) for water consumption has been determined for overall generally healthy people based on age and sex.

According to the Academy of Nutrition Dietetics, that looks like:

11.5 cups per day for women, and for men about 15.5 cups. These estimates, however, include fluids consumed from both foods and beverages, including water. You typically get about 20% of the water you need from the food you eat.

孕妇和哺乳期女性对营养的需求各不相同。我们建议您在报名参加 Challenge 之前，向您的主治医生咨询有关运动和营养方面的建议。

奖品和奖项评定由各 F45 健身工作室自行决定。有关 Challenge 奖品事宜，请联系当地的 F45 健身工作室。

我们建议“食补优先”。Challenge 定制膳食计划富含人体必需的营养成分，支持可持续的进步和长期的训练适应性。如果您担心营养不足，在开始服用补充剂之前，应咨询您的初级保健专业人员，以评估个人饮食需求。

In the TRACK section of the Training app, select the STATS button at the top of the page. Click on either Update Weight & Waist or Update Body Measurements to modify your body composition metrics. You can also add a target goal measure for weight & waist.

在 Challenge 应用程序的“跟踪”专区，选择页面顶部的“卡路里指南”按钮。滚动到页面底部，点击“输入您自己的 BMR”。在这里，您可以输入您的个人 BMR 值（例如，从您的 InBody 扫描中获得的值）。

身体成分的生理变化不会立即发生，因为在身体成分出现明显的变化之前，身体必须首先适应训练负荷。此外，这种生理适应的速度（减脂、增瘦肌肉）也因人而异。一些参与者可能会在体重减轻前就减掉几寸（这可能是脂肪减少和肌肉增加的综合表现）。因此，除了测量前后的全身数据外，每周或每两周称一次体重，可以准确地评估总体身体成分变化。

InBody 扫描是一种无创、易用的扫描方法，用于评估 Challenge 前后的身体成分。InBody 设备采用先进的生物电阻抗分析 (BIA)，结合直接分段测量和多频率技术来分解身体成分。参加 Challenge 前后的 InBody 扫描可让您在 Challenge 前确立基线，并量化每次 Challenge 的进展情况。为了更大限度地提高 InBody 扫描的准确性，F45 总部提出了以下几项建议：

• 在早晨训练前完成挑战前和挑战后的 Inbody 扫描。
• 避免在扫描前进食/饮水，以免体液变化造成误差。
• 在扫描前和扫描后穿着相似的衣服，并摘掉饰品/珠宝——不建议穿轻薄、厚重的衣服。

If you have an intolerance or allergy to ingredients used in the meal plans, you can either adjust the recipe and swap out those ingredients, or swap in a different meal/snack of your choice from the Recipe Library. If the intolerance or allergy is to gluten or lactose, you can simply replace that ingredient for a gluten-free or lactose-free alternative.

Protein powder can be a great (and convenient) tool to assist with overall protein intake, but it isn’t always necessary! Overall, if you’re eating a varied and balanced diet, you are likely getting the protein and other nutrients you need from food alone.

If you are using a protein powder, make sure that it undergoes third party testing, like NSF certified products. Check out our official supplement partner for great protein powder options here.

It’s important to note how unique protein needs are and if you’re not sure how to determine your protein needs or want to make sure you’re consuming enough, reach out to your medical provider.

F45 recommends a balanced approach to nutrition including a variety of nutrients, vitamins, and minerals. The nutritional principles that underpin the F45 Challenge are evidence based and distinguish the F45 Challenge from unsustainable fad diets. We aim to equip our members with the knowledge and confidence to make positive and sustainable health changes during challenge and beyond.

There is no one size fits all approach to nutrition. It’s important to remember that nutrition and energy needs are individualized related to medical history, health status, goals, and more. It’s always recommended to consult with your MD and/or RD when making nutrition and/or lifestyle changes.

F45 advocates a positive relationship with food and no food group should be unnecessarily excluded (food allergies and certain medical diagnoses must be taken into consideration by the individual)

A wide variety of foods including protein, fat, carbohydrates & fiber, should be eaten every day. Having each of these components at (most) meals ensures satisfaction, allows the body to lean into its natural hunger/fullness cues, build body trust, and supports health and performance goals.

Cutting out your favorite foods isn’t sustainable and often leads to putting that off-limits food on a pedestal (only to desire it even more!).

Enjoy plenty of lean proteins, grains, healthy fats, and fruits/veggies, and limit (notice we aren’t saying cut out) saturated fats, added sugar, excess salt, and alcohol.

Erythritol (a type of sugar alcohol) shall be avoided due to evidence-based research that indicates risk of negative impacts on health when consumed.