Abby Campbell
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Hi Jeane. When I looked over the plan, I didn’t think Day 1 would be so tough. I was actually like, “Yay! Less exercises!” Ha! Like yours, my shoulders are screaming as well. What a great workout! 🙂
I haven’t seen the documentary yet, but I did notice it the other day when I turned on Netflix. Like Wendy and Andrea said, I agree that the processed crap is what is killing people. Because of the meat “glue” that is being used in red meats, as well as all the poor/sad farming practices, I only eat certified organic meats and wild cold-water fish (don’t like bottom feeders like most white fish). The same goes for vegetables and fruits. I guess I’m more of a fanatic because I’ve seen too many of my friends pass away in this life in their 40s due to bad diets and lifestyles. I just don’t want to put GMOs in my body or eat foods grown in sewage sludge. I think that’s where most of the problems lie in our food industry.
I love the vegan philosophy, and I’ve tried it, but it’s just not for me. I think every person’s body type is different, and some just do better with meat proteins. Kaitlin, if you decide to go vegan, I would recommend studying about it fully and learn how to put your foods together. Like Wendy mentioned, it takes great commitment. You don’t want to fail and mess up your metabolism. That’s just my two cents for what it’s worth. 😉
And, how ’bout our grandparents and great grandparents being able to live in their 90s! Most of my great aunts and uncles lived until they were late 80s to late 90s. Right now, I have a great aunt who is 102. They all ate farm produce they grew, but they weren’t fanatics. They still made cookies and pies all the time. Some were even overweight (which is normal in today’s standards at 200-220 pounds) and smoked all their lives, yet they were healthier than most Americans today and lived to a ripe old age. What we put into our bodies today definitely has a lot to do with how we will feel into our elder years.
Lauren – When I use to get cravings like that in the past, one thing I found helpful was supplementing with Chromium. Hoping you overcome! 😉
I went through the same, Roberta. Try to overcome your mental block.
One of the reasons why weight goes up when starting a new fitness program is because your muscles get micro tears and therefore inflammation occurs to try to protect the body. This can last 2-4 weeks for some. It’s usually not fat gain as much as it is water gain.
As for me, I had to push through the mental block, especially since I still need to lose about 20-25 pounds. Plus, I’m going on vacation to the beach in 3 weeks, so I definitely don’t want to look bigger. LOL.
Since gaining the 4 pounds I have this past week, I am back down 3 pounds. In total, I’m up 1 pound, but I was so happy to see the scale go back down… especially since I’m following the plan to a T. I would like to see myself lose another 5-10 pounds before my vacation, but I’m not so worried right now. I have lost girth in places I need to (waist and hips), and my tummy is flattening out nicely. So, I’m happy of the results I’ve gotten so far. Plus, my energy is through the roof!
So, try to keep truckin’ ahead, Roberta. You’ll be fine. You’ll start seeing some changes on the scale weight soon. 😉
I gained 4 pounds the first week. I took my measurements and did lose 1/4″ on my hips and an inch on my waist. Plus, I gained in my biceps and legs… kind of not liking I’m gaining inches in my legs, but I know that is because I’m building (plus water weight). This week so far, I have lost 3 of the 4 pounds I gained… so I’m still up a pound from when I started. But, like Stine, I feel I am getting tighter. I know one thing… I am definitely getting stronger… hitting PBs all over the place. Last week on leg day, I couldn’t even do the walking lunges after all those squats. This week, I could finally do them. Yay!
With that being said, I don’t think we need to worry so much. We’re only 1-1/2 weeks in, and I feel we are headed in the right direction. Keep up the great work! 🙂
Thanks, Wendy. I do appreciate your tips! 🙂 And, Amanda, it does say, “… preferably taken on an empty stomach.” But, I also am curious about the research.
Hi Keyra! Don’t be discouraged! Like Naomi said, it’s inflammation… your body holding water as it is trying to heal from the micro tears from lifting. If will go away. My first week, I did everything according to plan with my workouts and nutrition, yet I gained 4 pounds of water. I’ve lost 1.5 pounds of that so far, but the soreness has just subsided as well. So, I’m looking forward to another loss this week. But, I have to say that I can already see changes in my body. Best of all, I’m feeling better than I have in a long time! You will too, so just keep truckin’ ahead. 😉
But, I have to say that I think it’s worked for me in past years when I used it pre-cardio on a fasted state. So, experience matters too I suppose. ???
Good points, Wendy! I’m not saying that Nicole hasn’t kept up with the science, and I do trust her opinions. However, we all have to take a look at the newer science too. If L-Carnitine is shown to work with carbs only and not so much without it, it makes a huge difference in both our bodies’ use of it as well as our pocketbooks. Therefore, I would like to know what Nicole’s opinion is after reviewing the video. Thanks.
I agree with Wendy.
I like Polar. Mine is an old one (FT60), and I have had to change out my chest strap a few times. Recently, I just upgraded my chest strap to the H10 which is the newest Polar strap. It’s $89.99, but it works so much better and accurate. And, it can be used alone with an app on your phone or with your Polar wrist watch (which is what I do). I like the fact that I can test myself with my Polar FT60 and then it will tell me what I should be doing as far as staying within a particular heart rate for exercise. Whether my goal is weight loss, performance, etc., my Polar will tell me what ranges I need to be in and how much I need to do for the week… and it also tracks that. It also lets me put my goal date in for weight loss and have me do weekly weigh-ins. If I’m not staying on track, it will recalculate and encourage me to work harder.
Dawn – I would check reviews for the A300. I don’t know anything about it. If Polar makes it, it’s probably good. 😉
Hi Angela. I think it’s a matter of preference.
I do use one, but I only started as I got into my 40s. Before I started using one, my intense workouts were making me feel really light-headed and like I was going to get sick (sometimes dry heaves). I was bit concerned because I knew I was getting older and probably was working harder than I should have. So, I did get a heart rate monitor to determine if it was me doing too much or if there was something else going on with my health. I did find that I was working harder than I should have, and my heart rate was well into the 200s. When it got that way, it took a long time to bring back down. To me, this was dangerous, so I am glad I got one. Now, I can see if I’m working too hard, or for another matter… not working hard enough!
You know your body better than anyone, so do what you feel is right for you. 😉
Legs took me about 1 hour and 15 minutes. I did day 4 (chest/back/abs) yesterday, and it took me about an hour and 10 minutes. I’m pretty sure I stuck to the schedule. It was tough… wanted to die with legs, especially when I got to wallking lunges. My body just couldn’t do them after all those squats. LOL. So, I did standing lunges… very poorly. Ugh! But, I think I’m planning 1.5 hours per day except Day 1 (Back) and possibly for Day 5 (Arms/Glutes). It’s good to plan for plenty of time so that we don’t rush it, perform badly, and hurt ourselves. 🙂
I would think that you would exchange “Carbohydrates/Starches” with another on that particular list on the Food Exchange. If you can’t do grains, you can do sweet potatoes, yams, red potatoes, Russet potatoes, kidney beans, black beans, black-eyed peas, green peas, baby carrots, and butternut squash. All those that you listed are on this list. 🙂
Hi Roberta. I typed my regimens out and taped them to the machine. At the end of each row of instructions, I put the “end” clock time for that particular step. For instance:
2 minutes on RPM 3 (2 minutes)
2 minutes on RPM 6 (4 minutes)
2 minutes on RPM 8 (6 minutes)
1 minute on RPM 10 (7 minutes)I hope this helps. 🙂
The first day, I felt the same. Yesterday was Day 2 for me, and I felt meals were on target. Today is Day 3, and I actually woke up hungry. I have not felt bloated this whole time, thank goodness!
Okay… now I’m confused and need some verification after reading Nicole’s answer in the link below. Can someone verify? When an exercise states 3 sets of 8-12 reps, how are we supposed to do it?
Nicole said to do 15 reps on first set. Then increase weight and try to get 10-12 reps on second set. Then increase weight and try to get 8-12 reps. At least, that’s how I understood it.
Looking forward to confirmation. Thanks!
Ha! I think I got this all wrong today! It just clicked in my mind… don’t know why I didn’t get it before. At first, the 15 threw me off as many of the exercises state 8-12 reps.
So, start with 15 for first set. Increase and get 10-12 for second set. Increase again for third set and get 8-12 reps. So glad I got it after re-reading. Got it!!!
Thanks again, Nicole! 😉
Hi Jodi. If you go back to the video for hip abductor, you’ll see listed above it the alternate exercises. 😉
Hi. I take L-Carnitine before my fasted cardio, and I drink water with some BCAA powder in it. You can refer to this page: https://nicolewilkins.com/olympia-challenge/supplements/.
