Nicole
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I would not do any additional cardio on top of your classes. Just count your classes toward your cardio. I would still recommend doing it 4x per week
Thank you for the catch!
It should go:
Jump squat
Dumbbell Goblet Squat dropset
Squat
Hip Circle Abductor🙂
Absolutely! I actually prefer splitting them up so I have more energy for both sessions. If you do decide to do them together, make sure you do your lift first.
Thank you so much!
Yes absolutely 🙂 Meal 1 pre, meal 5 post, then meal 2. Cardio is totally fine post lifting. I love splitting them up so I have more energy for both but either way is good with me. Good luck!Will we still be able to download the individual mages to our phone like before?
We compiled all documents into an ebook format to make it easier for you to print out all documents without having to open up each pdf separately
We realized after the ebook was uploaded that we forgot to add the vegan meal plans. Stay tuned they will be added in the next 24hrs. I am so sorry!
I’m getting the same issue when I try to post in nutrition for the challenge. I think there is a problem with the link.
There are two nutrition forums. One for the challenge only and one for the members section only
Hello! I am new to the forum so I hope I’m doing this right. I am following men’s plan 1 and the very first meal option has two oat meals listed. One is 60 grams and one is 40 grams. I think it should only be one? Just not sure which one is right. Thank you!!
They are both correct. They differ because the other items in the meal with the lower amount of oatmeal contain carbs too.
Hi there,
I tried to post in the nutrition thread but it asks me to purchase the program again? Anyways I am 5’6″ and 200 pounds. I know that you say to go by height for the eating plan but Meal plan 3 is for over 5’6″ and over 200 lbs. Would you recommend I do this plan even though I’m not over 5’6″ or should I do meal plan 2 since I’m at the height cut off but over the weight limit by 50 lbs? Thanks so much in advance 🙂I would recommend you do meal plan 3 since you are on the cusp. If you are not seeing progress after the first phase, I would go to meal plan 2.
It depends on your goals. If you are looking to lose more bodyfat, I would stick with meal plan 3. If you want to maintain or even focus on gaining, then choose mens meal plan 1 🙂 I am always a fan of eating more and staying lean!
We realized after the ebook was uploaded that we forgot to add the vegan meal plans. Stay tuned they will be added in the next 24hrs. I am so sorry!
We realized after the ebook was uploaded that we forgot to add the vegan meal plans. Stay tuned they will be added in the next 24hrs. I am so sorry!
Also, the VEGAN exchange list is NOT compatible with the nonvegan meal plan. Please make sure to read all copy thoroughly as this is clearly stated in the instructions.
Vegan exchange list= vegan meal plans only
nonvegan exchange list= nonvegan meal plans onlyI wanted to post this question in the Nutrition part of the form, but the site said I had to register and pay….I see that another lady had the same issue.
Hopefully someone that has done a challenge or two before can help me answer this…
I am doing meal plan 3. For Meal 1 and 2 I would prefer to do option 2 for both. And then option 1 for the post workout/meal 5. With the food exchange list, it says to limit Fruit to 2 servings/day (training) or 1 serving/day (non-training). But with the options that I am wanting, it is more than 2 servings/day…
Do I need to adjust my options based on the servings per day from the food exchange list? Or just go with the meal plan as is?Thanks in advance.
If you decide to eat a meal that contains fruit more than twice per day, that is not a huge deal. Keep the meals and exchanges as is. If you notice you are super hungry or not seeing change happen fast enough, I would recommend choosing a meal without the fruit instead as your other option
Hey Ladies,
You can always email [email protected] with this request. We will check your account and send you the info 🙂
Hey there!
Unfortunately gaining muscle requires two things: being in a calorie surplus and lifting heavy.The 40 Day Buns and Guns and the 45 Day Summer Shred are both calorie deficits to help you lose body fat primarily and maintain muscle. When doing this you will see more definition but you will most likely lose weight if following the diet properly.
Can you still see change in your body with 3lb weights, yes, if you follow your diet and get your cardio in.
Can you gain muscle using 3lb weights, unfortunately no.I would suggest joining the Challenge and following the cardio, diet and investing in a set of resistance bands like these:
I hope that helps!
Above is fantastic advice! Do the best you can with fueling your body properly and getting in adequate protein. The good news is, with your body type, you will build muscle easier than someone who has more of a ectomorphic physique. Focus on your strength in the gym. Lift as heavy as you can with proper form and fuel your workouts pre and post to make sure you have good energy and fuel for recovery. Just like weight loss, muscle gains take time- actually even longer- so be patient 🙂
Getting leaner legs comes down to losing bodyfat primarily. However, leg press, walking lunges, squats (as heavy as you can even if it is with dumbbells) and narrow squats are best.
Hi Jo Ann,
Without knowing more about you and your body, it is hard to answer this question. Maybe it is time to consider doing one on one training with a client so we can consistently adjust your nutrition and training so you continue to see progress.
We are offering a special from now until May 17th. Email [email protected] for more info 🙂Hey Amy!
Our search bar function is not 100% which is why this month I am retagging all items (videos, blogs) into separate categories so they are easier to find. Stay tuned! So many cool things coming!
In the meantime here are a bunch of ab workouts:When doing a superset:
2 exercises = one set. So you finish the two exercises back to back, rest and then repeat the same two exercises again for however many sets are recommended.
Then you move to the next superset (two exercises). Complete those back to back. Rest. repeat them again. rest. repeat them again. rest.
Then move to the next….. and so on.
I hope that answers your question 🙂
