Maureen
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HAHA! Thanks Maureen
Should be reading my program manual more carefully!You’re welcome. There’s alot of info. Any other questions, just put em up in the forum.
So working on the phase 2 training, I have found that my cardio is certainly NOT where it needs to be….no surprise there! But here is my issue: I want to continue building muscle & lifting heavy, but because there are so many sets/supersets, etc & shorter rest periods, I simply cannot do the heavier weights…I poop out too fast! For instance, on just the DB squats, I could barely do a 15# in each hand & make it through!! I’m worried that this is not doing anything for my muscle growth. With the addition of all the cardio, I feel like now all I’m doing is cardio (especially on the lower body days). Should I only do the lightest weight that I can manage to push through to get all the sets done, or should I go heavier but not be able to complete all the sets? So for the squats, that were supposed to be drop sets of 10/10/10, I only made it for 10/8, and only for 3 sets. Same issues with everything except the calf raises & the ball work.
Hi there,
This is a different phase now. The intensity is ramped up, the food is a little less, cardio is more. You are now in a cut. The extra food you had in Phase 1 was there so you could perform at your best. Phase 2 gets harder because the demands are tough (in a different way) and the food is a little less. Try and lift as heavy as you can for the desired reps of that set. It will be tougher to keep that weight. Just do the best you can. Have the same mentality as the first phase but know that your body will be struggling a bit more. Time to cut 🙂 Keep pushing hard.Do any body have an advise on how to make spaguetty squash ? Mine did not turned so well , or could i subsitute with something else?
Bake it in the oven. Cut it in half and bake it. It should come out really easily from there. Have you tried it like that?
Are negative push ups the same as hand release push ups? Thats how I have been doing them, but now starting to question it?
Hi there,
You are focusing on slowing down the “down” of the push up. Like the stretch of the muscle you are training. When you slow this down….it really intensifies the exercise.Start in a full push-up position, elevated on hands and toes (not the knees) with elbows locked.
Tighten your butt, stomach, and legs.
Slowly lower from the top position until your chest touches the floor.
Push up from the floor and repeat.Ok so do to being sick and then going away with a hotel that has no gym i ended up missing an entire week of the program. I did run and play golf, but it’s just not the same. I was also behind to begin with because of my schedule , i was at the end of week 3 phase 1. Do I start from the beginning or continue where I left off????
Thanks for any input!!
Wendy:)
I would get up to speed so you are where everyone else is on the challenge. Hope you are feeling better.
Is it a 1/2 cup prepared or measured out dry, like the oatmeal in phase 1?
I sure hope it’s like the oatmeal, because I ate it ALL! LOL
measure oat bran dry just like oats. Good work!
HI Naomi,
I also had a question about the fat burner, since I’m new to this type of supplement. Is there somethng in particular I should look for? Something I should avoid? I know some of them come with “natural” ingredients that may or may not be healthy (and since supps aren’t regulated like pharmaceuticals are).
Thansk for your help!
JolandaHey there! Here you go: Straight from the supplements section. 🙂
FAT BURNER
A quality fat burner will give you a boost of energy and increase core body temperature, which will help you push harder during your workouts and burn more body fat throughout the day.What To Look For Choose a fat burner that contains caffeine, green tea or some type of extract, taurine, yohimbe guarana extract. All are ingredients that will increase metabolism, heartbeat and energy. I recommend choosing a reputable company and not buying the cheapest on the market. Check out reviews from other users to see their experiences using the product- what they like and didn’t like.
What To Avoid Consult with your physician before taking any supplements, but especially before taking any type of stimulant. If you have high blood pressure, this is one you should likely avoid completely. Avoid taking any stimulants after 3 pm to avoid disturbances in sleep. Do not take fat burners/stimulants for longer than 8-10 weeks.
Take It This Way Start taking your fat burner in Phase 2, when you need a little extra boost. If you have never taken a fat burner before, start with the lowest dose to assess tolerance. If it is a capsule, take one in the morning before breakfast preferably on an empty stomach. If you take a powdered fat burner, start with ½ scoop. After 3-4 weeks, increase dose if necessary. There are hundreds of different fat burner supplements on the market. If you are very sensitive to caffeine, just stick with a cup of coffee or a green tea extract.
Thank you! This forum is great!! I am getting pretty much all my questions answered by reading everyone’s post. Awesome group of people
That’s great to hear. Everyone is pretty active and eager to help one another. I love seeing everyone interact. 🙂
Hi Maureen. It’s the motion/movement that’s a problem so even BW isn’t possible.
I experimented this morning with a raised step and bit of a foot angle and that helped a lot. Was able to slightly load, pain free, and engage the glute fairly well; not as intense as the movement is supposed to be but it works. Next week will see if I can load a bit more but if there are other thoughts, I’m open to recommendations.
Just a thought, but have you ever tried to spread your feet and without stepping into the lunge you are just going from one side to the other slow and controlled really focusing on the glute. Just a thought without going to a completely different exercise. Give me some feedback and we can go from there 🙂
Would it be ok to do the drop set dumbbell squats as a barbell drop set?
I would use the DB’s if you have access to them.
Mine is 15 pecans, I’ve been eating 15 full ones! Oh dear!!
I have never seen them sold as one whole pecan. I have only seen halves…..
Good morning,
Just wondering if the amount for the tuna is correct…6oz?? I know it said 6oz of tuna packed in water so is it meaning just that or drain it then weigh out 6oz…
thanks for clarifying:)
Yea, drain the water and weigh it. You are prob looking at a 3oz, 5 or 12oz can. Just take the actual tuna and weigh it.
Do we know the exact ounce amount it should be per day? I measured out 5oz a day, but I wanted to be sure that was correct. Also, I was not sure how big to make the pancakes and I made 15 pancakes rather then 12. I gave myself 3 per day because i thought if i gave myself 2.5 i would not be meeting my protein goal for breakfast, but that will only give me 5 days instead of 6. i want to make sure i am not eating too much with the 3 pancakes.
Just weigh the whole batch and then divide by 3 in order to get the exact. But looks like it was 5oz…per the response below. Most were doing the same for the waffle mix as well.
Is Quaker Oat Bran hot cereal ok
Yep, that should be ok 🙂
I’ve always modified successfully to care for a bad back (no spinal loading, no bent over movements, limited unilateral work, cardio) and bad knee but I’ve finally met my match and need to ask for a suggestion.
Any thoughts for a modified movement to replace the lateral lunges? Cannot load spine but also cannot do weighted lateral loading because of the knee. Lateral bench step-ups are the closest I could think of, but those are also not options for me.
A curtsy reverse lunge with a slight torso rotation in the upper body? Open to suggestions. Thanks!
Do you have to stay away from lunges completely? Just curious…is it the added extra weight or just the motion in general. Just trying to figure out whether you need a complete alternative or just a modification. Thanks
Another question….pretty sure I have diastasic recti…Im 3 months postpartum with my 2nd kid….I still have a “pooch” but its better…I can BUTTON my old jeans without using a hair tie
but are there any exercises you would recommended that are good to help bring the muscles back together by chance?Have to talked to your doctor about this? They would be your best resource for this condition. Let me know what they say 🙂
Hi Nicole,
I plan on doing my cardio phase 2 fasted in the morning. I will also start fat burners during this phase 2. In your instructions, you recommend taking fat burners first thing in the morning, on empty stomach, before breakfast. Question 1: Can I take the fat burners upon waking, then go do my fasted cardio? Is this ok?
Question 2: On non cardio days, how long to wait before taking fat burners upon waking, and eating breakfast?
Question 3: I take Omega 3’s, vit D, B12 and probiotics with breakfast. Is it OK to add my fat burners to the mix? Fat burner bottle doesn’t say anything, and I don’t have any medical conditions.
Thanks,
MelHI there,
YOu can try taking it on an empty stomach and then do your cardio. If you are at all sensitive to caffeine, I would caution you on this. Pay attention to how you feel. They can be strong.
You can take it in the morning when you get moving etc and then eat your breakfast shortly after.
Drink plenty of water throughout the day as well. Remember, use the fat burner when you feel like you need that extra push.
You should be ok….as long as you aren’t combining it with other caffeinated products. That will heighten the effect. It might be too much. As far as your other supplements, another option would be to take your other supplements with your first snack. If you are worried at all. You can always chat with your doc on that as well. Hope that helps.Just want to make sure I am understanding correctly…we whip it up according to instructions and it makes 3 meals?
At the top it does say it makes 3 for all women’s meal plans.
For the sweet potato mash meal, there are 10 pecans listed that go with it. I could only find pecan halves at the grocery store. This is probably a dumb question, but should I eat 20 halves or does Nicole intend that to be assumed as pecan halves. I’m not sure if they even sell whole pecans unless they’re still in the shell.
I honestly have never seen pecan in whole form. The ones you buy in the store are probably the ones she is talking about. They are halves…but that is the form I see most people work with.
Walmart usually carries bands. You can see how long they are & try them out in the store before buying
That’s a good bet. Dicks sporting goods would be a good option too.
Anyone have any other ideas on HIIT and Interval training than the ones that are posted? Just looking for variety. I don’t like the stair stepper or elliptical. Also, steady state–>is that just running on a treadmill at one certain pace and making sure your heart rate is ideal?
I suck at this stuff—i just like running my own pace
Hi there, This quoted in the guidelines for the challenge:
Steady State Cardio Low-to-moderate intensity cardio, typically performed at one speed for the duration of the session. Incline walking at 4.0 mph is a good example of steady-state cardio.Target Heart Rate
Be sure to wear a heart rate monitor to make sure you are challenging yourself during your cardio sessions. Don’t just go through the motions!Your target heart rate for each type of cardio should be:
• HIIT Cardio Range from 120 (low intensity or rest intervals) to 190 bpm (high intensity intervals)
• Interval Cardio 140-160 bpm
• Steady State Cardio 120-140 bpmYou can create your own HIIT just follow the heart rate recommendations.
Hey guys! Anyone have any creative ideas on how to prepare the meal that’s basically oat bran, eggs, and ghee butter? Make a pancake of some sort? I’ve never had ghee butter before but I’m excited to try it
You can always cook your eggs in the ghee….or melt it in the oat bran after cooking them. Or make some sort of pancake from it as well. People in the forum always get creative.
Help me understand meal 1: 1/2 cup oat bran, 4 egg whites and 1 whole egg. Is the oat bran just eaten dry?
Yep, It’s just like oatmeal. 🙂
Hello.
I started Phase 2 today. Here are my progress pics for phase 1. I still don’t know pounds lost but I did level out with pounds this week and didn’t lose any.
I did lose inches.
Ready for phase 2!!!!!Nice work! You know you can do anything when you can stick to a plan like this. Just believe in the process and learn a few things about how your body responds to certain things and in the future you will more in tune with what your body needs and when it needs it. Can’t wait to see what phase 2 brings 🙂
