Nicole
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It is not absolutely necessary. It can help with muscle building, but following the meal plan and lifting heavy can do that too 🙂
You can email [email protected] and we can check for you.
You are in the right place to ask questions about the challenge.
If you are looking for accountability and motivation and support, check out the FB page. Please do not post specific challenge questions in there though.
https://www.facebook.com/groups/NWFitCommunity/?ref=bookmarksNot really. It will go up and down quite a bit since it is anaerobic. I wouldn’t worry about heart rate during weights. Focus on the lifts. During cardio keep your heart rate in the right zone.
So I just got back from vacation today and am meal prepping and getting ready to start tomorrow a day behind everybody else. Should I just jump in with everybody else on workouts and do yesterday’s on one of my rest days? How should I go about doing this thanks in advance
That’s what I would do too 🙂
Are you doing any dynamic stretching beforehand? Do you work on foam rolling and any mobility exercises to help your back? Squats are SO MUCH more beneficial using a barbell instead of a Smith. I would try to warm up a little longer, film yourself and post it in the Facebook page so I can check your form and see why you are feeling it in your back.
Hey there! I would recommend choosing one of the other two post workout meals instead. If you do not care for Twizzlers, look up how many grams of carbohydrates are in the serving on your meal plan. Then find another form of carbohydrate with the same number of carbohydrates to make it an even swap.
I am used to lifting the heaviest weight I can for the desired reps. The problem I have with trying to pyramid and increase the weights is that the weight I just lifted for 15 reps during the first set is now the weight I am reaching failure on rep 12 during the second set and I may only be able to lift it 10-12 times on the third set so I am not able to increase the weight. If I were not supersetting the weights then I could but because of the supersets and trisets my muscles are fatiguing faster. Am I doing something wrong?
No it doesn’t sound like you are doing anything wrong. After the superset, I would rest a little longer before doing your next set. If you are lifting the same weight for set 2 and your reps go down, you may not have recovered enough to lift heavier.
We will update the do’s and don’t’s page.
You are to eat meal 5 every single day regardless if it is training day or not. If it is not a training day, have it for your last meal if the day.
The Women’s Plan two shows the Power Crepe without filling for both low and high carb days? Is that correct or should it be with on high days and without on low? Thanks in advance!
Hi, Yes that is correct. On the high days you will have 1 1/2 cups of fruit which is where your carbs would be coming from.
Of course it is! All of my challenges are different, I create them all from scratch No two programs are ever the same.
Hi Nicole,
Please help. Will you please give me a tool or guideline on how to sequence my workouts? e.g. start with compound exercises, prioritize my weak body part first. Thank you!Read this post: https://nicolewilkins.com/structure-your-workout-split-for-your-goals/
Hi nicole ? I currently did your 69 days challenge and off course sign off for the 35 muscle up challenge but my concerned or confunsion its this. I Kept doing phase 2 while muscle chanllenge starts but have noticed thaf my all my heats rates are not up as before ! Used to be 160 to 176 with steady cardio and 178 to 182 with HITT ! Now cant havr my heart rate up and pass to 168 ! But i fo fedl tired and sweat alot as when was doing challenge ! Do this mean somenthing ? Could be that need to change cardio routine ? What do you reccomemed ? Also iam very worried about you saying have to eat more during muscle up challange my worry is that get bloated when i eat carbs is anything you would reccomemded ?
If you are working at the same intensity and your heart rate is not as high, that is a great sign of a healthy heart!! Nice job! Keep pushing the intensity but as long as you ‘feel’ like the workout is pushing you, you are still going to benefit! As for the carbs, I would give it a try. You don’t actually know how your body will respond. If it doesn’t work, you can always go back to what you are currently doing
Hey there! I apologize for the delay on this question. This was my mistake. The tomato slices I used were incorrect in MFP by a few grams of carbs. I would add in 50g brown rice to this meal.
The pork chop meal is correct. As long as the total numbers are within 5g of the goal, I let it go. So even though the taco bowl meal is a little low, you may make up those carbs in other meals.
