Maureen
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I have been watching the video and adjusting my stance,length away from the machine, etc. I feel this exercise more in my triceps. Help!!!
The key is to keep your arms really straight. I tell my clients to push the weight from the heel of their hand. If you grip the bar really tight, you will tend to try and muscle it down. WHich sometimes leads to bending the elbow as well. Hope that helps.
I Love The Workouts! No problem there. I’ve been hitting my macros on point each day. I’m getting the sleep I need. My problem is energy. I work hard, but know I can work harder. It’s not strength issue, but an energy one, if that makes any sense. I add BCAA to my water to sip during workouts, and throughout the day I’m drinking adequate amounts of water.
Do you recommend a pre-workout supplement that could boost my energy during workouts? I’ve never taken one so I don’t even know where to start.Hi there,
I would stay away from that at this time. Let the nutrition start to take hold. You are taking in more calories so your energy should start to increase more to handle these workouts. Make sure you are getting 7-8 hours of sleep and drinking plenty of water.Ok, so I go to two different gyms. One is Planet Fitness where I can get almost everything in except legs bc they don’t have free barbells, only smith rack. I started going to another gym on weekends just so I can do my heavier lifts. I tried leg day today at PF and it doesn’t cut it. I’m thinking of hitting my other gym this weekend and just restarting the 5 day cycle on day 3 with legs again and then following the cycle from day 4 say on Monday. Is that OK or will that screw everything up?
I would just keep moving forward so that you are on the plan the same as everyone else.
Hi! I have plantar fascitis. Can I swim instead of the run/stepper? I may be able to bike, but it’ll have to be recumbent
All good suggestions. If you can bike, I would advise that. Some of those intensity techniques may not be able to duplicate in the water. (don’t get me wrong, swimming is hard) You can work on stretching that out by taking a lacrosse ball and running it along the bottom of your foot, as well as back and forth (side to side underneath). It’s a matter of stretching out that band of tissue.
2 questions re legs:
1) Dumbbell stiff legged deadlift – is this one leg (kicking other leg back while weight held in one hand) or 2 legs with dumbbells held in both hands?2) barbell walking lunge and barbell split squat – can we do this with a weighted vest and pyramid with dumbbells when more weight is required?
HI there,
Check out the full program and you can click on the exercise and watch a video….
here’s the link to the first one.Hi Nicole,
So yesterday I did chest/abs because I taught cardio classes (waiting to do legs) and last night and this morning I had extreme soreness especially in my triceps. Could barely lift my arms. During my cardio class this morning I struggled to finish with just light cardio options and have felt very nauseous. A lot of numbness and tingling in forearms and fingers. Feeling weak. Do I just have some lactic acid build up? I had planned on doing arms today but wonder if I need more recovery?
Have you been training this hard? Are you drinking enough water and eating enough food?
I’ve been eating the excact meal plan for 3 days now and i’m still a little under my needed calories and carbs at the end of the Day. Is it okey to have about 100g blueberries with my breakfast or is it better to ad some more Rice/pasta or oatmeal with the next meals to get to the right macronutrient Total.
Thank you
If you are eating EXACTLY what the meal plan tells you to then you will be fine. Odds are when you are putting the info into MFP either the brands is “off” from what nicole logged OR (which is an even bigger possibility).. the food you are choosing was put in wrong by someone else. Remember, MFP isn’t always accurate unless it’s a certified food. So make sure you scan when you can and double check the macros.
My plan is for 12oz. This is about 20-25 strawberries. Seems excessive? Is that correct?
It’s in the plan. In this phase your calories are higher than normal.
Sorry if this a repeat question. Are the strawberries for the post workout shake supposed to be 10oz?
Thanks,
Celiyes 🙂
Can a spin class be counted toward cardio? I do SoulCycle and classes at NY Sports Club
Hi there,
My guess is that a spin class is 45-60 min. This phase you are only doing 30 min for 3 days. Just make sure you are keeping the cardio down in this phase.I tried the exercise ball tuck, kept falling off. Then I was laughing so hard I had to stop.
try and try again lol
Hard as I try I. Annoy so pull ups yet
I would replace that with the wide grip pull down but that’s already in the plan. Should I use the pull u machine with the assist instead?Hi there,
If you are saying that you cannot do a full pull up on your own, feel free to use the assist machine for pull ups. Or you can use the big circle bands to help with that as well.…it seems to me it would be helpful in the challenge to have this information, to quantify the steps rate.
All other cardio is given a specific rate (RPM for spin bike instead of gears, MPH value for treadmill, etc.).
If you are in the process of checking, thanks!
Possibly 75 steps for level 8 and 140 steps for level 15.
Nicole….I’m assuming by ‘5g of each macro goal’…you are meaning to be within 5g of the numbers you have listed at the bottom of each meal plan??? In other words I’m on Plan 3. I am within 5g of your numbers of 185p, 235c, 65f. But my percentages are not 40-30-30….they are 41%c, 33%p, 26%f. So, should I be setting MFP to go by percentages….or am I correct to go by your numbers and then make sure I’m within 5g of each???
Sorry for the confusion, but I just want to make sure I’m setting it up correctly.
Thank you so much.This was taken right from the text
“Also, if you are making any alternative food choices from the Food List below, be sure to keep the total macros for the entire day (not per meal) within 5 grams above or below the recommended totals as listed. ” THe grams not the % Does that help?Hi. I know the plan is written as is for a reason but sometimes my schedule is crazy. If I only had 30 minutes for the workout, but could get another 30 mins in during the day, would it be ok to do half the workout at one point in the day and finish it later? (I’m talking about actually breaking up the weight workouts – I know it’s ok to do cardio in a separate session). What would be the best way to break it up? Maybe the first 4 exercises – complete all sets; then the remaining 4 exercises (as example) and do all sets, or would it be best to do all exercises in both sessions, and maybe only 2 sets of each exercise – then repeat for the next 30 mins block I have? Thanks
Hi there,
In my opinion breaking up the training portion will change the workout itself. Everything is designed and written to be performed together for a reason. Rest periods, sets etc. When you break it up, it will essentially change the effect of the workout.Good Morning
on days when there is ab training..Can do abs first then go into shoulders for example?Hi there,
I would just try and follow everything on the plan as written.I am not good at figuring that stuff out. Do you think that My Fitness Pal will help with that?
Exactly, My fitness pal is great for making subs and making sure you are meeting your goals. However, If you can help it, I wouldn’t do any substitutions at least for the first 2 weeks.
There is most likely a higher sugar content in the vanilla greek yogurt. I would check the macros….if they are the same I am sure it’s fine. But my guess is that it’s not.
According to the info on the supplement sheet….it looks like you are probably ok with that. It’s the higher 8:1:1 or 10:1:1 that might not be beneficial
Ezekiel bread is the Name of Food for Life’s bakery name for the bread, ….it is a sprouted grain bread. So if you can find a sprouted grain bread you will be just fine, the macros should be about the same.
Hi there,
It could just be what you are choosing on my fitness pal. There are different brands etc that will throw some of the numbers off. just make sure your macros are within the 5 grams and you should be fine.Yes it is ok to chew it but don’t go overboard. Sometimes the gum can leave you bloated lol. Not a good feeling.
