9 Week Control Freak Off The Wall Calories Burned

I just finished 9 Week Control Freak Off The Wall as a phase 4 to the total program and wanted to record my calories burned to give you an idea of the work involved.

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9 Week Control Freak Off The Wall Calories Burned

Doing the original program? Here are the calories burned doing 9 Week Control Freak.

Important note about relying on this blog post in regards to calories burned:

Just because I’m burning a certain set of calories, does not mean you will burn the same. This just gives you an idea.

We all have different bodies, different amounts of muscle, weigh different, and have different metabolisms. Keep that in mind.

My stats:

• Height: 5’3
• Weight: 150 pounds

I use these calories as a guide to push myself. I like to see what I did in the previous workout, or previous week (so it’s a similar style) and push myself to my best.

Using an Apple Watch to Record Calories Burned

I used my Apple Watch Series 4 to record the calories burned. I used the native settings to record them (I didn’t use the BOD app).

The settings I use: I record the DCT-T training as circuit training or mixed cardio (I don’t notice a difference with results), Total Body Tone as traditional strength training, Tabata Cardio as HIIT.

Do you track your calories burned as active calories or total calories?

When it comes to recording my workouts, I record total calories. These are the total calories I burn during the workout, including rest breaks. I don’t understand active calories, I believe what I burn throughout the whole workout is what counts.

Are the readings accurate?

Nothing is as accurate as a lab reading or even a heart rate monitor. There will be a variance, so don’t rely on the numbers.

However, when I first got my Apple Watch I wore it, along with my Polar heart rate monitor, and compared it. They were only a few calories apart (the Apple Watch was lower).

What Nutrition Program for 9 Week Control Freak

During this time I followed my own program, following the principles of the Real Food Real Life Nutrition Guide. I used that as a base and tracked macros.

Want more info on macros? I am now offering macro coaching in my Nutrition Consulting Package.

How Many Calories Burned Doing 9 Week Control Freak?

9 Week Control Freak Off The Wall is available to stream on Beachbody on Demand.

I do enjoy the BOD service, I’ve been using it since it launched a few years ago. You are able to stream the workouts on your computer, iPad, iPhone, Apple TV, and Amazon Firestick (which is what I use).

Sign up for Beachbody on Demand here.

Note: I do not run a coaching business through Beachbody, I do however use it as an affiliate program (where I get a commission). The coaching business I have is my own as a nutritionist.

Equipment Needed for Off The Wall

Weights. I bought the Bowflex Selecttechs 9 years ago and they’re still holding strong. You will need a variety of light, medium, and heavy. I used 7.5-22 pounds.

Off The Wall Calorie Burn

Phase1

• DCT-T Back and Biceps: 285 calories
• DCT-T Chest and Triceps: 253 calories
• Tabata Cardio: 230 calories 
• DCT-T Shoulders: 292 calories
• Total Body Tone: 218 calories

Phase 2

• Tabata Cardio: 225 calories
• DCT-T Shoulders: 289 calories
• DCT-T Biceps and Triceps: 292 calories
• Total Body Tone: 205 calories
• DCT-T Back and Chest: 317 calories

Phase 3

• DCT-T Back & Legs: 307 calories
• Tabata Cardio: 211 calories
• Total Body Tone: 225 calories
• DCT-T Chest & Triceps: 280 calories
• DCT-T Shoulders & Biceps: 266 calories