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Orangetheory Before and After Results (1-12 Month Journey)

Orangetheory Fitness is a popular high-intensity interval training (HIIT) program that has gained a reputation for delivering impressive results. By combining cardiovascular exercise and strength training in a dynamic and challenging workout, Orangetheory aims to help participants achieve their fitness goals, whether that’s losing weight, building muscle, or improving overall health and wellness. Most people come to Orangetheory to get results for losing weight.

I started seeing results after going for a month. Real results after 4 months. Huge results after a year. I’m in the best shape I’ve ever been in in my entire life. That being said. I made many small changes to my diet as well so I also dropped a bunch of weight.

I started seeing changes in my body composition after 30 days. (4 workouts per week) I did not lose any weight until the third month when I started changing my eating habits. I can also say that within the first month, I improved my sleeping and cardio endurance. After 4 months of consistently working out and a change in diet, I have lost 13 pounds and my clothes fit much better. I am realizing that changes take time, that I need patience, and that as long as I stick with it, I will get where I want to be.

I try not to compare out but I went from a 13-minute mile to a 10-minute mile to a 6:35-minute mile.

At the beginning, I lost a ton of weight. Then it kinda stabilized where I only lost 5-7 lbs a month (which is fine I’m just not always patient) but the pictures I took every ten pounds showed real results. My belt is going down loops. Etc.

  • -you will get toned and fit from regular OTF(Orangetheory), and
  • -you will lose weight if you combine regular OTF with a diet adjustment (such as WW, Keto, macro, or intermittent fasting).

In this article, I will share

  • OTF member’s  realistic results (Their 6 stories and their before-and-after pictures)
  • Is Orangetheory Enough To Tone Up?
  • Does Orangetheory Help You Lose Weight?
  • How many times a week do you need to go to Orangetheory to have more rapid weight loss?
  • How long does it take to see results like weight loss and things?
  • I don’t see any weight loss results. How can I do it?
  • OTF Coach’s Suggestions for weight loss
  • 8 SIMPLE Tips for Your Best Body

So, let’s scrolling…

OTF Member’s Realistic Results (Their stories and their before-and-after photos)

Orangetheory is a lot of fun, and it’s extremely popular — but does it actually get results?

Let’s look at some realistic results that you could expect from your Orangetheory workout.

OTF members have achieved some pretty fantastic results because to the extended fat-burning of the Orangetheory exercise method. Their stories and their before-and-after photos are not only inspiring but also worth celebrating.

1.  Danielle Garcia – Orange theory results after 3 months

Danielle Garcia – Orange theory results after 3 months

This took about 3 months. I’m down about 18 lbs in this photo which is about a month old. I didn’t start OTF every day… I did 8 classes for the first 2 months. Now I go pretty much every day, which is not recommended but I do listen to my body. If I need rest I take a day…usually Sunday. Eating well and getting enough sleep have been crucial to my success. One coach told me to be patient… so I keep that in mind when I’m feeling a little discouraged. And consistency is key.

Best of luck and WELCOME! Embrace the journey.. you’re gonna love it!

2. Melissa Michel Jimenez – Orangetheory results after 6 months

I’m obsessed with OTF

These are my before and after pictures. I just showed up everyday🤗

Follow me on Instagram:  Mrsmelissaj

44yr old mom of 3

I went to OTF everyday for 5 months (sometimes 2/3 times in one day) and lost a total of 35 lbs. Average weight loss of 1-2 lbs a week. I also eliminated dairy from my diet and alcohol for the first 40 days.

3. Sarah Michelle

8 week Transformation Challenge results are in:

Consistency is key – both in the kitchen & the gym. Goodbye postpartum/ankle break weight, see ya never: 25 more pounds to go

4.  Biana Selvile

I started my weight loss journey in March 2021 at 220 lbs, I was trying to control the only thing I could while the world was falling apart. I tried to get healthy for a year, but kept fluctuating and only managed to lose 24 lbs.

Then in March 2022, I started Orangetheory, and for the first time in my life, I exercised for a lifestyle change, instead of as a punishment for poor eating. I’m down 10 lbs since the transformation challenge started, and down 70 lbs altogether.

This place literally saved my life, and I’ll be forever grateful for the amazing couches and people who give it their all in every class. I’m proud of everyone in this community, amazing work everyone!

5. Sysue  O’connor – orange theory results after 3 months

Three months weigh-in today before my 82nd class. 16 lbs gone (on my 5’1 body) and no end in sight for me at OTF! Feeling unstoppable. 💪🏽

orange theory results after 3 months

Realizing anything I put my mind to is possible!!! Keep pushing yourself and results will happen!

6. Amy Conway – Orangetheory results after 1 year

Amy Conway - Orangetheory results after 1 year

I’ve struggled with weight my ENTIRE life! Been on weight watchers on and off forever. I maxed out at 230 about 8 years ago and slowly worked my way down (while also having 2 kids who are now 5  1/2 and 1 1/2). At the start of OTF, I was 185 lbs.

Since joining last May, I’ve lost 30 pounds, over 11% body fat, and gained over 2 lbs of solid muscle mass. I’ve had plenty of bad days where the scale doesn’t move and it’s super frustrating but the physical changes I’ve seen are worth more than any number on the scale!

I consistently attend 4 classes per week and follow a WW plan. I still have cheat meals but OTF has given me the balance I never had to be able to do those things without watching the scale go up, up, up lol!

I’m definitely a member for life now 🧡🍊

Special shout-out to Orangetheory Fitness Myrtle Beach the amazing coaches, members turned friends and endless motivation and support are priceless 🧡


Is Orangetheory Enough To Tone Up?

“Tone” means building muscle and losing fat. If you go often enough, challenge yourself, lift heavy weights when appropriate, and keep your nutrition in check, then the answer is yes and you will absolutely get toned.

Orangetheory have Lift-45 class besides of regular orange-60 class. Lift-45 class which focuses solely on strength training, building muscle, and lifting heavy to help members meet the goal.

I think are some things you need to do together to see some results

  • Like, going at least 4x week
  • Besides the normal classes also try to go to the lift class (lift 45) like 2x week
  • Try to lift heavy weight
  • Eat clean

Will it prepare you for a bodybuilding competition, the answer is no.

Does Orangetheory Help You Lose Weight?

Yes, it helps but it’s what you do the other 23 hours of your day that matters most. Orangetheory gives you the motivation and desire to do better.  It helps with muscle tone and cardiovascular health. Helps with sleep and appetite but changing diet is so important. I did both and am down 30 lbs. In 9 months.

Orangetheory just makes it easy, convenient, and enjoyable while being backed and supported by the latest and true science of exercise.

An exercise routine that you enjoy is an exercise routine that you stick to. An exercise routine that you stick to you will help you lose weight.

It’s very slow to make you lose weight considering you’d have attend about 6 classes and eat exactly the same food to lose a pound.  What it does though is help you maintain or increase muscle while losing weight if done properly with the proper diet.  Losing weight without exercise usually results in proportional losses in both muscle and fat.  The best way to do this is increase protein throughout the day and what I did is within an hour of each workout, consume over 20g of protein to keep the muscle from being burned off by my workout.

How many times a week do you need to go to Orangetheory to have more rapid weight loss?

More exercising will not speed weight loss. Weight loss comes from food choices and eating frequency.

Exercise helps you to maintain weight. And can aid in muscle increase and slight fat loss (which would show no difference in weight number on a scale).

Weight loss starts in the kitchen. With changing my diet and 5x a week OTF I have lost 30 pounds.

In details know you can read this article: How Many Times a Week Should You Do Orangetheory?

How long does it take to see results like weight loss and things?

Weight loss is a marathon journey. You need to be patient and consistent. Change doesn’t happen overnight. And if you aren’t working on your diet as well as working out, it will take even longer. No one likes to hear it but weight loss is 80% diet. You need a caloric deficit, period.   People around you will see changes before you do…but if you’re in it, give yourself a few months to see changes, and don’t get discouraged! The process is worth it.

For me, it really depended on my diet. When I first joined, I allowed myself to eat more because I felt less guilty since I was working out, so I wasn’t seeing results. Recently, I’ve cut out many unhealthy things in my diet and have started seeing results.

I don’t see any weight loss results. How can I do it?

Here’s what has worked for me!

If you’re trying to burn fat, you’ll first need to be in a caloric deficit.

Estimate your BMR (Basal Metabolic Rate) i.e the number of calories you need to maintain your weight. There are calculators online you can use as a launching off point. Then, subtract 500 from the number of daily calories – there’s your daily caloric intake goal. 500 calorie deficit x 7 days per week should yield approx 1 lb lost each week. Then supplement that deficit with exercise. If you can burn an additional 500 cals from physical activity each day, you’re at a 1000 calorie deficit which would be ~2 lbs per week.

Then I’d recommend a 40% protein, 30% carb, 30% fat micronutrient split where you’re eating lean sources of protein, whole grains/fruit / veg for your carbs, and healthy fats for the fat.

I’ll give you my example:

My BMR is about 2200 calories so I aim to eat 1700 per day which breaks into the following macros:

– 680 cals from protein (170 grams)

– 510 cals from carbs (127 grams)

– 510 cals from fats (56 grams)

Then I just prep 4 – 5 meals per day that roughly add up to that macro composition.

I eat a breakfast Bowl (eggs, egg whites, ground turkey, spinach, cheese, salsa, low carb tortilla), zucchini noodle pasta (zucchini, ground beef, raos pasta sauce, and mushrooms), a 1/2 sammich (2oz of ham, 2 oz of turkey, slice of cheese, pickles, mustard, on 1 slice of bread), an apple, a protein shake (Bubs Natural and water only), and then grilled chicken thighs with asparagus and Brussels for dinner… adds up to my calorie and macro goal – and I’ve been losing 1.5 – 2.25 lbs per week consistently. It’s tasty too!

Hope that’s helpful in some way.

Coach’s suggestion for weight loss

Coach Ikaika Mahuka, OTF coach in Hawaii and nutrition coach, shared a post on a Facebook Group about the basic 4 steps to successfully dieting

Hey everyone! I am an OTF coach here in Hawaii, and I’m seeing a common thread of people struggling to lose weight, or even maintain weight loss when it does happen. I also happen to be a certified nutrition coach so I help a lot of the local members here create habits that promote sustainable weight loss. Here are the basic 4 steps to successfully dieting

1. Build basic lifestyle habits (sleep well, manage stress levels, know your hunger and fullness cues, know your “why”, etc.)

2. Eat at caloric maintenance and improve calorie intake (especially if you have been undereating for a long period of time. Also called reverse dieting)

3. Build the skills required for a successful fat loss/weight loss phase (tracking food, manipulate macros, etc.)

4. Cut calories by 10-20%, keeping protein intake high, fat moderate, and carbs just high enough to support training and energy levels. Keep calories lower until you’re either sick of dieting or you plateau.

How long each phase lasts depends on you.

Most people only do phase 4 of this though. They just cut calories and hope it will solve their problems.

You can’t build a house on a shaky foundation and expect it to be stable.

Build your solid foundations first.

That’s the only way you can create sustainability, hope this helps solve a lot of problems, because the goal with OTF is to create a lifelong relationship with exercise, which most times comes with weight loss, but that is only a byproduct. So I encourage you guys to fall in love with the journey and instead of aiming for an ideal weight loss, just aim to live a healthy live, and the weight loss will come with it! Wishing you all the best on your journeys as I am still figuring mine out, and make sure to sign up for hell week 😉 Love you all!

8 SIMPLE Tips for Your Best Body

You are aware of the importance of diet and exercise when it comes to constructing your best body, but you may be overlooking other methods for achieving optimal fitness.

Adapt the following eight simple suggestions into your lifestyle and observe your body transform.

1) Eat a Smart Breakfast.

The first meal of the day is important, and it’s essential to get it right if you want to have energy throughout the day. Most people eat carbs for breakfast and struggle to meet their protein goal for the day. Centre your breakfast around protein then start adding in carbs and fat. Try a protein shake, eggs, lean breakfast meat, or a handful of nuts.

2) Get More Sleep.

Getting enough sleep is essential for weight loss and overall health. Aim for 7-8 hours of sleep per night to give your body the rest it needs to function at its best. This is especially true if you’ve reached a plateau with weight loss. Getting enough sleep will help your body recover and make weight loss easier.

3) Just Do It.

If you’re really ready to achieve your best body ever, then dig down deep and commit. Commit to working out at least 3 days per week, and show up to your workouts, even if you’re tired or would rather be doing something else. Just like sleeping in, skipping workouts can become a habit, so make sure you stay committed.

4) Plan Ahead.

Take some time each night to plan your healthy meals for the following day. This will help you stay on track with healthy eating, even when you’re busy. Pre-log what you plan to eat for breakfast, lunch, and dinner the next day, and you’ll be more likely to stick to your healthy eating plan.

5) Believe In Yourself.

Having confidence in your ability to make positive changes is essential for achieving your health goals. Surround yourself with supportive people and positive affirmations to stay motivated and focused on your goals.

6) Sleep and Wake at the Same Time.

Our bodies thrive on routine, and getting into a regular sleep schedule can help improve our energy levels and overall health. Try to go to bed and wake up at the same time each day, even on weekends.

7) Include Veggies at Every Meal.

Most people don’t eat enough vegetables, which are essential for good health.Try to include a vegetable with each of your meals, even breakfast. Vegetables are high in fiber and other nutrients that will help keep you regular, give you consistent energy, and keep you fuller for longer.

8)Drink More Water.

Staying hydrated is essential for overall health and can help support weight loss efforts. Make sure you drink water throughout the day, and try to limit sugary beverages like soda and juice.


In conclusion, Orangetheory Fitness has proven to be an effective workout program for individuals looking to improve their overall health and fitness levels. With its unique combination of cardiovascular and strength training exercises, along with personalized coaching and heart rate monitoring, Orangetheory has helped many people achieve their fitness goals and see real results. Whether you are looking to lose weight, build muscle, or simply improve your overall health, Orangetheory Fitness can be a valuable tool in your fitness journey. By consistently attending classes and following the program, you can expect to see improvements in your endurance, strength, and overall fitness levels, leading to a healthier and happier lifestyle.

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Written by

Jennifer Lewis

2 thoughts on “Orangetheory Before and After Results (1-12 Month Journey)”

  1. Question for you… how come my calories are always the same, even if my splat points are high or low? …& why when I feel like I’m working so hard, my calorie count is lower than expected? I cannot get out of the early 400’s… I know I posted about this before… I’m interested in seeing if there is something I can do to help get to a 500 calorie consistent burn. Thanks!

    • I used to be in the mid 400’s. Now I am in the 500’s all the time. What changed? I do 3g instead of 2g and my running has gotten stronger. So, I’m doing 2/3rds of the class at a higher average heart rate, instead of half the class. On the flip side, my weight performance was suffering. I’ve started working with a trainer to rectify that.


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