Naomi
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I don’t know why, but I haven’t felt any decrease in energy or strength. I’ve felt pretty good actually! Yep, definitely give it a little more time, see these 35 days through, and finish strong knowing you followed the whole challenge and gave it all you’ve got! Proud of you fr thing a leap of faith!!
Hi Jody- yes, if you are running a 5k race then that would count towards one of your cardio days. Good luck with the race! 🙂
Hi Leena- please email any technical issues you are having, such as slow video loading times, to: [email protected]
They can help you there 😉
Hi Kathy- yes, your body should adjust 😉 Which carbs in particular are you feel exhausted and what time of day do you feel the most exhausted?
I would give it time, just trust the process! It might be the harder workouts that are zapping your energy, not the carbs lol! Also, make sure you’re sleeping enough and drinking plenty of water. All of this can affect your energy levels.
Hi Beth- I believe I answered your question in another posts for Day 4 🙂
Maria- Day 4 is a “Pull-focused” workout with a mix of a bunch of different exercises. The deadlifts are a pull exercise and work lower back, glutes and hamstrings. For the Warm up, you will do 3 sets with a lighter weight, and you can use the same weight but just decrease the reps each set. So the first set will be 15 reps second set will be 12 reps and third set will be 10 reps. You won’t go up in weight since this is just a warm up 🙂
Hi Kate- a second scoop of BCAAs throughout the day should be fine, yes 🙂
Hi Beth- our tech support is aware there is an issue with the Training Forums and we are trying to get it fixed. Hopefully it will be resolved soon.
Yes, the deadlifts should be on Day 4 — it is a “pull-focused” day, and there is a mix of exercises, including deadlifts, which are a pull exercise that focus on the lower back, glutes and hamstrings.
Have a great workout! 🙂
HI Joanne- our tech support is working on it, and hopefully it will be fixed soon.
Sorry, you are correct. I am not sure what I was looking at! Disregard 🙂
Absolutely, you can do that if it works best with your schedule 🙂
Hey there- Meal Plan 2 is correct, the calories are signifcantly lower on non-weight training days 🙂
Hey there- t is absolutely fine to do cardio after weight training, yes. I would keep it at about 25-30 min if you are able to fit that into your schedule. If all you can do is 20 min, then that’s all you can do, but aim for 25-30.
I hope this helps, good luck!
Hi Karen- there are no silly questions, I promise 🙂 Weigh potatoes after they are cooked. Always better to ask then not be sure. Good luck! 😀
Hi Donna- that cardio is quite a lot to allow for muscle building. I would definitely not do any extra cardio besides those two spin classes.
Hi Ida- I’d love to help you but will have to direct you to our office staff personnel for this issue. Can you please email your issue to: [email protected] and someone can help you there?
Hi Anita- I would love to help you with this, but I’ll have to refer you to our office staff in order to check your photos. Can you please email your issue to: [email protected] and they can help you out?
Hi Anita- I would love to help you with this, but I’ll have to refer you to our office staff in order to check your photos. Can you please email your issue to: [email protected] and they can help you out?
Hi Barbara- we’re working on fixing the issue with the training thread, sorry about that! It should be fixed soon.
As far as the Push/Pull, the workouts are correct. Nicole has all different types of exercises included, but with a push or pull “focus.” This doesn’t mean there won’t be push exercises on pull days and visa versa, it just means that most of the exercises of the workout are either push dominant or pull dominant. I hope this helps! 🙂
Hi Melody- if you scroll down on the training tab below the PDFs, you’ll see a chart with all the exercises for that day. Click on a particular exercise to see the exercise video demo, and to get alternative exercises for that particular exercise, which is listed under the exercise video.
Hey there- yes to both! The Smith Machine and barbell under the legs would both work as substitutes if you don’t have access to a Hack Squat machine 🙂
Hi Sue- If you take the weight the entire loaf and divide it by 4, that will equal one serving size. Allison, you have the right idea, yes 🙂 !
Hey there- if you could please email any technical issues you are having to: [email protected] then someone on our tech support can help you there.
Hey ladies- can you please address these kinds of questions to: [email protected] and they can help you there 🙂
Hey there- yep, that is correct! Two loaves 🙂
Hey there- Nicole put this program together with the number, type and duration of cardio specifically for the best muscle and strength-building program possible based on her knowledge and expertise. I would advise sticking to the cardio program, but if you want to do a 30 min HIIT spin session that would totally count towards your 3x cardio HIIT sessions 😉
I would advise avoiding this on leg day because if you do it before your leg workout, you likely may not be able to have as good a quality leg lifting session because of the HIIT spin class. You could do it after your leg workout, but your legs might (should) be fried from the leg workout. If your legs aren’t fried from the leg workout, you should lift heavier 😛
Remember, the main focus and goal of this program is lifting HEAVY to build muscle and strength. Cardio is not the main priority, so make sure you don’t sacrifice your lifting sessions for cardio sessions.
I hope this makes sense and helps a bit. Good luck with the challenge!! 😀