Program

Can men do the program?

Gunnar X Centr is targeted to get results for women, however men can access Gunnar’s workouts in the Features section of the app. You can follow Gunnar’s training plans and workouts as they’re listed, and modify as you would a regular workout. If your goal is to lose weight, you should follow the ‘Lose Weight’ meal plan for males as the simplified Gunnar X Centr meal plan is designed to meet women’s calorie requirements only.

What results can I expect from the program?

You can expect weight loss, changes in your body composition and a huge improvement in both your strength and cardiovascular fitness. Gunnar X Centr is designed to fast-track your results with an intense 4 weeks of movement, meaning you’ll torch body fat, lose inches off target areas, boost cardio levels and see your body strength soar.

How long will it take to see results on the Gunnar by Centr program?

Stick with Gunnar’s program and you’ll start seeing results before the 4 weeks is up – of course, these results will be different for everybody. Gunnar’s aim is to kick-start your fitness so you’re inspired to keep going, and the Centr team has more exciting things in the works to help you maintain and progress those results!

Is it really for all fitness levels? I'm just starting out, can I go at my own pace?

Yes, the program is for women of all fitness levels. As a beginner, you may find some workouts challenging, so make sure you warm up, take it at your own pace and stop if any exercise causes you pain. Gunnar will show you the form required for each exercise every day. If you work out regularly, try increasing your weights or speeding up the cardio exercises for extra intensity to boost your results.

Should I see a medical professional before starting? What if I have an injury?

If you have a current or previous health concern or injury, please consult with your physical therapist, doctor or specialist before starting any new training program. Once you have been given the OK, you can reduce weights, slow down movements and focus on technique if you are rehabilitating a specific area.

Do I have to follow the meal plan?

The meal plan is specifically designed to support your four-week Gunnar X Centr journey. We suggest you follow the meal plan as it has been approved by dieticians to ensure you’re still getting adequate nutrition during your training and maximizing your results.

How will the program be delivered to me?

Your daily Gunnar workout, meal plan and special blogs will appear at the top of your planner each day. You’ll also see other workouts, meals and meditations/sleep visualizations from regular Centr programs below. While the meditations and sleep visualizations will be helpful during Gunnar X Centr, when it comes to workouts, we recommend sticking only to your Gunnar workouts and meal plan during this four-week period.

I want to set a goal – what’s a realistic one?

A realistic goal is something you can achieve within the 4-week timeframe of this program. Your goal will be dependant on where you are currently at in your health and fitness journey – it may be to lose 4lbs/2kgs or to lose 1in/3cm around your waist, or it may be to consistently exercise each day for the entire program and feel more confident with training. Remember, everybody is different when it comes to weight loss.

How can I track my progress?

A great way to track your progress is by taking your body measurements before you start the program and then again when it’s finished. Grab a tape measure and measure your chest, waist, hips, thighs and biceps. You can also take a before and after photo of yourself to see how your body changes by the end of the 4 weeks.