A social media star who undertook a 90-day ‘fat to fit’ challenge has revealed his ‘insane’ weight loss transformation.
Joachim Scheffer, known online as ‘ThatFatFreeRunner’, earned a 350,000 strong Instagram following by performing acrobatic moves around buildings, parks and beaches.
For years, the Dutch freerunner had struggled with his weight and claimed he had tried various short-term programmes and diets without success.
But last year he embarked on a new challenge to overhaul his workout routine, daily lifestyle and eating habits in just three months.
While not unfit, Mr Scheffer was clinically obese, weighing roughly 114kg (251lbs) — giving him a BMI of 37.7.
But under the intensive programme, set by workout guru and YouTuber Stan Browney, he dropped a staggering 25.5kg (56lbs), recording a BMI of 29.2.
Now, in a YouTube video, which has been viewed more than 2 million times, the pair revealed how they achieved his amazing transformation.
On the fitness side, the programme involved a mixture of weightlifting and machine exercises.
Joachim Scheffer, known as ‘ThatFatFreeRunner’ on social media, embarked on an experiment which saw him overhaul his workout routine, daily lifestyle and eating habits and compared the difference in his weight at the end of three months. Pictured on day one of the challenge
For years, the Dutch freerunner — someone who performs acrobatic moves around buildings and objects — had struggled with his weight and claimed he had tried various short-term programmes and diets without success. Pictured, on day 90
Meanwhile, they tracked Mr Scheffer’s diet, recording what he ate and then advising him to stop chowing down on his favourite of pizza and instead to opt for a lower calorie, higher protein option like steak.
In the first week alone, he dropped 3kg (7lbs) simply by following a consistent fat-burning gym workout routine.
However, it wasn’t all smooth sailing, with Mr Scheffer finding his weight loss plateauing on day 10.
‘The weight isn’t going down, I don’t know exactly why,’ he said.
Mr Browney then details how they discovered Mr Scheffer’s gym routine and freerunning were the ‘only time he really moves, he almost never walks’.
In an effort to get his weight loss back on track, they had him use a tracker on his phone to hit 10,000 steps per day.
Studies have long suggested that reaching the five-figure magic number can cut the risk of suffering a range of serious health issues including dementia, type 2 diabetes and heart disease.
But the arbitrary figure was never grounded in science. Instead, the number was selected because the benchmark was memorable.
After 30 days, he undertook his first full weight loss check, measuring his chest and waist circumference — which had dropped 13 and 15cm respectively
Other research has since suggested that focusing on the time you spend exercising instead of your number of steps may be just as effective for weight loss, longevity and a reduced risk of heart disease.
‘I don’t really like walking anywhere so we’re going to make it more fun by listening to music’, Mr Scheffer said.
But walking ‘everywhere’ instead of opting for other transport options saw ‘him burn more calories’, Mr Browney said.
By day 11, his weight had fallen to 109kg (240lbs) — a drop of 4.6kg (10lbs) from his starting weight of 114kg (251lbs).
‘I can’t even remember when I was last in the under 110 category, that’s crazy’, Joachim added.
‘I see so much progress in the mirror.’
After 30 days, he undertook his first full weight loss check, measuring his chest and waist circumference — which had dropped 13cm (5in) and 15cm (6in) respectively.
He also weighed just 103.kg (227lbs), marking an 11kg (24lbs) weight loss.
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By day 50, he weighed in at 98kg (216.1lbs) and by day 60, 93.6kg (206lbs) — marking a drop of 18kg (40lbs) from the beginning of the challenge.
With just 10 days to go at day 80, his weight had continued to fall to 90kg (200lbs) — a staggering weight loss of 23kg (50.7lbs).
‘My lifestyle has changed, I am noticing so many good things, good benefits,’ Mr Scheffer said.
At a final weigh in on day 90 his waist circumference fell to 86cm (34in), a drop of 25cm (10in), while his stomach circumference was just 94cm (37in) — a fall of 27cm (11in).
His overall final weight was recorded at a shocking 88.5kg (195lbs), 25.5kg (56lbs) less than when he started the challenge.
‘You look like a completely different person, I don’t recognise you man,’ Mr Browney said.
Mr Scheffer, who also dropped two clothing sizes from an XXL to L, responded: ‘I have way more matches on Tinder now.’
Physical inactivity and obesity have long been linked to health problems like cardiovascular disease, as well contributing to health problems like an increased risk of type 2 diabetes and some cancers.
Physical inactivity and obesity has been long linked to health problems like cardiovascular disease as well contributing to health problems like obesity, itself linked to an increased risk of type 2 diabetes and some cancers
However, experts have also repeatedly warned of the dangers of participating in short term intense fitness challenges as they may not lead to sustained healthy weight loss.
Over-exercising can also trigger inflammation in the body.
While this is the body’s natural response to injuries, excess inflammation can impair vital functions — such as the immune system’s ability to fight intruders and repair damage.
This can result in slower healing from injuries, such as muscle strains. Contrary to popular belief, over-exercising doesn’t build more muscle but diminishes it.
In order for the fibres in muscles to grow, they need adequate rest time – which can be cut short if they are under strain for the majority of the week.
And though exercise has been shown to strengthen bones, experts also caution that exercising too often can increase the risk of stress fractures in certain populations.
The World Health Organisation (WHO) recommends adults get at least 150 minutes of moderate-intensity exercise a week — or 75 minutes of vigorous exercise.
Sedentary lifestyles in the UK, where Britons spending their workhours deskbound, then sitting in a train or car on their way home to sit down in front of the TV, have been estimated to kill thousands each year.
The WHO puts the annual global death toll from physical inactivity at around 2million per year, making it in the running to be among the top 10 leading causes of global death and disability.
