Maureen
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Curious if there is an alternative for this if the gym cables are busy?
You can do that with DB’s bent over. Good luck!
Hi! Is a full up and over rep considered front up, back up? That’s how I did it, and it seemed like a lot. I will have to lower my weight to get them all in.
Yep, up and over is one rep 🙂
I understand the cardio workout should be done base on HR, how do you calculate your own cardio HR?
Hi there. You can use the parameters that she gave you. • HIIT Cardio Range from 120-190 bpm
• Interval Cardio 140-165 bpm
I would go on how YOU feel. HIIT cardio should be super challenging.”all out”. So your all out effort may not be exactly where your specific range tells you to be. I would use how hard you think you are working. If you aren’t used to that. Go to a track, run as hard as you can. That’s your all out. How did that feel? Now bring that in the gym for your indoor workouts when you do them.Is the cardio to be done fasted?
If you would like to you can. HIIT cardio will be more challenging to do fasted. I would do that fed.
Good morning team! I typically workout at 4AM due to my work schedule. Is training fasted okay? It’s very difficult to eat an entire meal that early. Thanks in advance for your advice.
Amber
Hi there,
You can….but you can also eat half of the meal and then your post workout meal…followed by your other 1/2 of the meal a couple hours later. That’s a thought.Hello,
I’m currently teaching an intense one hour Zumba class 2 times per week . The challenge calls for 3 hit sessions of 20 min . Should I add the 3day of Hit ?HI there,
Would you consider your zumba like a HIIT training session? If so, Count it. IF you don’t think so, then add in a HIIT and keep the zumba. 🙂RT Shoulder issue – what is best to sub – instead of dips .
Lisa
Kickbacks?
Hi,
I noticed when I as doing hip circle squats my knees are going inward. That can’t be right or good. Am I doing them right?Thanks,
CathleenHi there, fight against that hip circle. Actively pull your upper thighs apart as you squat…
What about for the fat listed as 1 egg yolk. Is that literally, just the yolk, or the whole egg?
It’s 5 egg whites and 1 whole egg= 6 whites, one yolk It’s written that way so you can see there is a fat in there and make the exchange if necessary. Thanks for asking to clarify.
On leg days. When it asks for barbell work would it be okay to use Smith machine for all exercises?
Planet fitness has the damn barbell I think Max of 60lbsHI there,
Do what you can with what you have my friend 🙂 . Let’s kick some butt!Which feta should we be buying as far as fat content goes?
I would just go with your regular feta that you find. Nothing fancy or reduced fat.
Ok thank you! I still happy that I ate a post overall as it one of the most important meals.
Great job!!!
I usually drink my shake with dried fruit but today I switch it up with the egg whites and white rice. My husband looks at me and said “why are you eating a slow protein after training “. So I’m just curious if it’s a slower digesting protein or fast?
ThanksHi there,
Egg whites are considered to be medium digesting 3-3.5 hours…..where whey would be 2-2.5 hours of digestion. Not a make it or break it thing…but if you want to be specific and get it in there faster…use a whey 🙂Is there supposed to be fat in the meal 1 option? It says all meals besides work out should have 6g of fat, but this one is just oats and egg whites. Does the fat all add up to the correct total with other meals used throughout the day?
I think generally speaking you will end up with the correct macros give or take 5g with the other meals you will end up selecting.
Hi,
About how many grams is 6 spears of asparagus. Asparagus comes in many sizes and right now the asparagus at my grocery store is pretty sad looking and the petite size. So I’m wondering how many grams 6 normal size spears would be. 6 petite spears is hardly anything. 🙂Thanks,
CathleenHI there,
maybe 150g…..Or just some medium sized spears 🙂At home training phase 2 Day 2
the first superset calls for squat 4 sets 10 reps
with dumbbell goblet squat 4 sets 10 reps
Is this first squat barbell squat?I would call it as a barbell squat as well.
Hey the over 5’6 meal plan for phase 2 and 3 the meal 3 ground beef meal doesn’t change at all but calories say they do. Can you confirm if there was a mistake?
It is not a mistake. If the meal totals are within 5g of the goal it is fine. , Nicole left it the same.
Here is the explanation for the Tabata. There are 8 exercises,
You will do exercise#1 for 20 seconds followed by 10 sec rest.
Now do exercise #2 for 20 followed by 10 sec rest
Keep moving down the list until you get to the last one.
Rest for one minute
(that is one round) . You will do a total of 4 rounds of this.
I hope that clears it up.Hi, on the salmon hash the recipe call for skinless salmon but on phase 2 meal 4 option 1 just said the ounces of salmon and I would like to know if is ok to leave the skin in my portions or should I leave the skin out?
Thanks
HI, Just slide the skin off when you go to eat it and you can portion it with skin off.
I won’t eat the skin 🙁I was just curious about our interval cardio. Is it better to stay at our hr in between 140-150? Because I know my fat burn zone hr is around 130.
Thanks!Hi there,
Nicole’s recommendations for intervals is : Interval Cardio 140-150 bpm
You are right on the moneyHi – wondering what brand of fat burner is recommended. Thank you!
HI there,
There are so many brands out that we don’t tend to promote any of them. Take a look at the guidelines and check out your supplement store and see what their thoughts are on this. Good luckDear Nicole and team,
I definitely have have some fat to burn off, but as I was doing my HIIT cardio this evening I was wondering if I could potentially be burning away my muscles versus fat. Could you please shed a lit? Thanks in advance, Rose
Short in duration but High Intensity is ideal for trying to maintain that muscle. You won’t burn off muscle unless you are in a steep deficit and your body has nothing else to pull it’s energy from. I wouldn’t worry so much about that……Overtraining and things of that nature would be more of a concern for this issue.
During my squats this morning I was able to get up to 45lbs on each side for 4 reps. I was pretty happy with it! I did notice I was feeling my lower back alittle on the last two reps. Should I be wearing a belt for that? Thanks
HI there,
Nice work!
You don’t have to wear a belt. Could you have someone check your form? Make sure your abs are stabilized as well. When doing lifts that are heavier than what you are used to…ie PR, a belt can be helpful.I noticed on the list of supplements that you recommend a probiotic is not on the list why is that?
HI there,
I believe that Nicole tries to keep the supplements as basic as possible. Not to say that Probiotics are not important because I believe they are for most individuals.Hi, I will be away for the week, I will bring my food frozen with me but I was wondering if I could swap the carbs on meal 4 with rice or sweet potato or other thing because by experience I know potato doesn’t do well frozen.
I’m following women’s meal plan 1
And the meal 4 I’m taking with me is option 1 (4oz salmon and 3oz red potato)
Thanks in advanceHI there,
I would either choose another option that does freeze well or play with MFP in order to make sure the macros are correct with the swap you are trying to make. Way to think ahead!