Naomi
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So confused….am i doing all 5 rounds 5 times each at 30 sec per exercise plus 5 sec for switching? Or all 5 rounds just 1 times each at 30 sec per exercise plus 5 sec for switching??
Is my timer set correctly??
Hey Roe- you are doing ONE set of EACH round, and there are 5 rounds 😉 https://176p3x1o5f5d19fpdxw83g5v-wpengine.netdna-ssl.com/images/2018/12/2019_60DAYTC_At-Home_TrainingPh2-05.jpg
Set your Interval Timer to 45sec (weights)/45sec (cardio). Ideally you’re doing the weights and cardio for 40 sec each and giving yourself the extra 5 seconds between to switch from one exercise to the next.
I hope this makes sense! 🙂
My interval timer looks like yours Roberta. One of the last challenges I did, this type of workout was followed by a post workout meal because we’re lifting weights.
What I’d like to know is the rest period between each set.
Thanks NW Team
There really is no rets period between sets, unless you feel you absolutely need to. But the idea is to set your Interval Timer to 25 rounds and just keep going throughout the whole workout if you are able to: https://176p3x1o5f5d19fpdxw83g5v-wpengine.netdna-ssl.com/images/2018/12/2019_60DAYTC_At-Home_TrainingPh2-05.jpg
Good luck!!
Is the cardio acceleration workout considered to be the weights plus the cardio for the day & you follow it with the post workout meal? OR is this a combo workout followed by a separate addition of cardio followed by the post workout meal?
Cardio Acceleration is both weights and cardio, so no extra cardio beyond this workout and yes to a post-workout shake after 🙂
Hey there- can you email your issues and specific videos you are having problems accessing to our tech support at: [email protected]
They can help you out with any technical issues.
If at this point in the challenge you feel like you want to shed body fat at a quicker pace, then you can do the extra cardio, or if you feel like your body isn’t responding as quickly as you’d like, then I would do the extra cardio.
If you feel fatigued, sore, worn out, low energy, not recovering well, etc., then you probably need to take the optional cardio as a rest day instead of doing extra cardio.
If you feel you are progressing at a rate you are happy with, and you are continuing to see results, or if you feel you are losing too much weight too quickly, then you may not want to do the extra cardio.
Does this help, or is there another factor you are thinking of that I haven’t mentioned?
Hi Rebecca- absolutely it is normal and should actually be expected when you drop calories and increase cardio. Any time you’re in an intense deficit – which is required for the “shredding” in Phase 2 – you’ll experience more fatigue, low energy and decreased strength. You’re doing great, keep pushing!! 🙂
Hey there!
Thank you so much, we will look this over and correct anything that might be off. Thanks for all the positive feedback, so glad you are loving the challenge! 🙂
Hey there- if you look in the miscellaneous section of the web site, you can find them there, or just type in Q&A in the search bar at the top of the homepage.
Hi Jamie- you can do the butt-blaster machine or donkey kicks, if those won’t cause your lower back any pain. You can also put a band around your ankles and kick one leg back for the indicated number of reps, which is pretty much the same as glute cable kick backs but you are minimizing the range of motion, thus lessening the impact on your lower back.
Good luck, I hope this helps!
Hi Jamie- Please view the Program Overview Calendar for Phase 2 for your cardio.
As far as veggies go, follow the serving size indicated on the Neal plan you are following. Everything is measured, so there shouldn’t be anywhere that says you can eat as many veggies as you want.
Good luck, I hope this helps!
One’s metabolism is dictated by hormones – estrogen, testosterone, serotonin, melatonin, etc. so if you are going through “the change” and on HRT it can most certainly affect your metabolism and your body’s response to fitness.
In my experience with clients going through what you described, exercise and healthy nutrition are even more important to help regulate the body’s hormone levels and bring some kind of balance after menopause. With the HRT, how your body responds to a fitness program really depends on what your natural hormone levels are, how much of what hormone replacement you’re taking and how well your body is adjusting to all of that 😉 I know it can take months, even years for one’s body to find balance (homeostasis) after menopause and HRT.
I hope this helps, good luck!
Try measuring out 20-25g of dry spaghetti for 50g of cooked. Sometimes the outcome can vary depending on how much water you add, and how much water the pasta soaks up. That’s why Nicole recommends measuring pasta cooked for this challenge.
I hope this helps, good luck! 🙂
If you are able to do the cardio and weights separate then yes, that is what Nicole recommends. If you aren’t able to separate weights and cardio because your schedule might not enable you to do so, then do cardio immediately following your weight training.
There are Interval Cardio Workouts listed for Phase 2. The HIIT Cardio is for Phases 1 & 2. All of the carhop workouts Nicole has created for this program are listed in the Cardio Section.
Good luck in Phase 2 🙂
Hey there- as long as you follow Nicole’s meal plan as she has it written, you should be fine. The calories and macros will vary a bit based on brands of foods, but as long as you are within 5-10g of the goal macro, you are good! 🙂
Phase 2 is starting today, so you should see some changes with the drop in calories and macros. Phase 1 was more of a strength/muscle building phase. Good luck in Phase 2!
When I click on it, it takes me to the demo video so I’m not sure why it wouldn’t be working for you. If that link still isn’t working for you, please send an email to our tech support at: [email protected] and they can help you there.
Hi Dave- try this link and see if it works 🙂
Hey there- Phase 1 was more of a strength and muscle-building Phase. Some people lose in Phase 1, some people gain weight and some people stay the same weight.
Phase 2 is when we get into the cutting/fat-loss phase. As long as you know you are following everything TO A T, not missing any workouts, cardio, following the meal plans, drinking plenty of water, getting good rest and you don’t have any other underlying hormone thyroid issues that could prevent your body from responding, you should see some progress in Phase 2!
Keep in mind, progress doesn’t always mean weight lost on the scale. Sometimes your weight can stay the same but you may lose inches, which is common when your body is going through body composition changes 😉
Yes, if possible, you should do cardio fasted in Phase 2. It doesn’t always work with everyone’s schedule, but if you are able to then yes.
Good luck in Phase 2!
Hey there-
If I’m reading this correctly, you are doing the workouts for the challenge but not following the meal plan and modifying the cardio. I know from personal experience that QuestBars and other protein bars can cause gut issues, and they are not recommended in the meal plan for this challenge.
Also, this challenge is a fat-loss/cutting-focused transformation challenge and not a muscle-building challenge. What you are asking sounds more of what Nicole’s On-Line Training Team provides, which is 12-week personalized fitness programs that are created and frequently adjusted based on your personal goals and your progress along the way.
I really can’t make any suggestions that deviate from what Nicole has outlined in the Transformation Challenge Program, but if you are interested in pursuing a more personally tailored fitness program specific to your goals, your food/nutritional needs and your body type, you can email [email protected]
Hey Jennifer! I would portably make it 2-3 days in advance but any longer and it may be icky lol :-/
Good luck, and let us know how it turns out!! 😀
