Select "lose weight" if you'd like to lose more than 8-10 pounds, and "gain muscle" if you'd like to focus on building muscle.
If you're looking to build more muscle, try to stick with low to moderate intensity cardio. Keeping cardio at a minimum of 1-2x/week will help you get all the cardiovascular benefits without burning up the calories your body needs to gain muscle. If you're looking to lose weight, aim for no less than 3 cardio sessions per week, and consider moderate to high intensity cardio.
LOW INTENSITY: Walking or easy pedaling on a spin bike for at least 30 minutes.
MODERATE INTENSITY: Incline walking on a treadmill, stairmaster, bike with higher resistance, elliptical/arc trainer for 20-30 minutes.
HIIT: Spin bike, treadmill, outdoor sprints - bursts of all out maximum effort for short intervals (15-20 seconds) with rest/rest walk periods between bursts until heart rate settles to a normal pace. 5-10 sprint intervals based on experience level. Limit HIIT to 3x per week and space sessions out as these are more taxing on the body and are harder to recover from.
If you entered your macro information in the app and need to adjust the information you entered, you can recalculate them by navigating to the macro calculation screen, or finding macros in your Profile in the app.
We actually do not recommend a keto diet when doing one of our strength training programs unless your doctor or nutritionist has recommended it for you. Our macro calculator suggests an appropriate amount of carbs that will support your goals. The workouts require a lot of energy, and a sufficient carb intake is highly recommended to get the most out of your workouts!
They can be! Each exercise includes an instructional video to guide you. You don’t have to be a gym regular to participate and see results from this challenge. By no means are the workouts easy, but they’re certainly doable and can lead to amazing results!
The macros you're provided for the challenge will be calculated specifically to your goals, whether to lose weight, gain muscle or maintain. The strength training workouts will work in conjunction with any of those paths! If you're new to macro counting or strength training we would recommend the coached challenge.
Our concurrent challenges are 8 weeks long!
We'd love to have you join us on our next 8-week challenge! Our challenges are concurrent, meaning the Sunday after the current challenge ends, the next challenge starts. You can expect to see us posting about the next challenge a few weeks before it starts!
In the meantime, you can still get at your goals by subscribing to one of our plans.
Worldwide! You can access and participate in the Challenge from anywhere.
Yes! When you purchase the any FBK challenge, you'll get both home and gym versions that you can switch between as needed.
When you purchase a Challenge, you automatically get the full at-home version of this challenge as well as a full gym version. Yup, we're hooking you up with two plans for the price of one.
The challenge is $100 for uncoached and $200 for coached! Both include the same 8 week workout plans for BOTH the gym and home version, the opportunity to win prizes, and access to the private challenge members forum in the FBK app and in the Challenge Facebook Group!
We now offer Klarna as a payment option which will break your payment down into 4 equal payments.
To be approved to join our exclusive challenge group, you must send a Facebook message to our admin Katie Palmer, with a screenshot including the confirmation email you will receive when you purchase the challenge.
Please review the directions in the respective challenge Facebook Group. Your name needs to be visible in the screenshot.
If you did not receive a confirmation email, please contact our support team at email@example.com
Check ins open every day at 12:01 am EST. You can check in every day if you choose, or just once or twice a week.
You'll submit progress photos inside the app any time throughout the week when you check in. Your final transformation photos should be included in your last check-in!
The next week of exercises are released every Sunday at 12:01a EST during the challenge.
Prizes valued at $600 or more must be reported to the Internal Revenue Service. All participants of the coached and uncoached Challenge are eligible to win, and winners are chosen based on the final photos of each challenge. Photos must be be unaltered, and altering photos may result in disqualification from winning prizes. See our full terms and conditions here: https://fitbykaty.com/pages/terms-of-service
You most likely receive your shirt a couple of weeks into the challenge! To avoid waste, we don't order the shirts until we receive everyone's sizes through challenge onboarding.
To request a coach, please enter their Coach Code in the app. It is always the coach's name followed by "22" (ex. KATY22).
Coach Codes are referral codes given out by coaches so that our previous #FBKFitFam challenge participants can continue working with a coach that they have worked with on a past challenge. If you do not have a coach code, your coach will be assigned at random. All of our coaches are knowledgeable professionals who were hand-selected by Katy and are ready to help you reach your goals!
You are able to check in every single day on the app, so feel free to do so whenever fits your schedule best. That said, your coach does have a response day, so you should only expect a response from your coach on your designated day (Sunday through Wednesday). Don't worry, when you check-in we'll remind you what day to expect feedback from your coach!
No, and you won't need to change your coach response day! All of their feedback and guidance will be visible to you in the check-in tab the entire challenge so you can review it, or refer back to it anytime you'd like!
Your challenge purchase will appear in the app on the day specified in your purchase confirmation email. You'll need to make sure that you log in to the app correctly. To log in, use the same credentials you used to purchase the challenge. If you have any issues logging into your account, or you did not receive your challenge purchase confirmation email, contact firstname.lastname@example.org and our customer service team will help you out.
If you previously logged into the FIT By Katy app using your Instagram account, you will now be prompted to provide your phone number. This is due to a recent Instagram update that no longer allows users the ability to log into other apps using their Instagram account. Unfortunately, it's something we don't have control over.
If this change temporarily impacted your ability to log in or caused purchased programs to disappear from your account, rest assured that everything you have previously purchased is being restored and will appear in the app.
If you have any issues unlocking your programs, please reach out to email@example.com.
Yes, you can, up until one week before the challenge begins and/or when you receive your challenge meal guide and handbook.