Naomi
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Yes, there are a number of other cardio workout options to choose from that don’t require a stem ill 😉 Elliptical or treadmill or spin bike or track or anything is fine as long as you stick to the cardio guidelines explained in the cardio portion of the challenge program 🙂
Hi Milena- we recommend you stick with the order of the workouts unless you have to wait for equipment or a machine if it’s being used. In those situations, it’s best to move on to another exercise and keep the workout moving, then go back to the exercise once the equipment is free.
Nicole put the exercises in the order they are for the workouts so you can get the best possible transformation in 40 days 😉 Good luck!
Hey there- you pick whichever cardio you want to do, as long as you stick with the cardio guidelines outlined in the cardio section of the challenge program 😉
Hi Sofia- yes, you can do HIIT first thing in the morning fasted 🙂 It is better for weight training if you eat before you lift heavy so you can have more energy for a stronger workout 😉
Hi Jessica! You can do either one, both are just as effective it just depends on which works best with your schedule and/or which you prefer to do.
Good luck with the challenge! 😀
Hi Emma- You can do lateral dumbbell flies with both arms at the same time in place of the upright rows 🙂
Hey there- for the seated close-grip row, you can either do these with bands, seated on the floor with bands wrapped around a table or secure share leg, pole, or something similar, and do seated band rows on the floor. Or you can do bent-over dumbbell rows (with both arms at the same time, neutral grip).
I hope his helps 🙂 Goo luck with the challenge!
Hey Jennifer- depending on the day. the strength training workouts can take between 45-65 minutes (everyone workout at slightly different paces, take different rest periods, etc) and the cardio will be either 30 or 45 minutes depending on the day and if it’s HIIT for 30 min or Intervals for 45 min. So plan on 1hr 15 min to 2hrs if you’re doing both 🙂
Hi Susan- I m in the same boat as you, as the star master I use at my gym is crazy intense and I can’t get much above level 12 so I know level 15 is completely out for me. So many machines are all different, event the SPM (crazy, right?) so I think your best bet is to use the number range as a guide and adjust it to the levels you are able to do on the machine you use. That is what I do for my own workouts when comparing them to the numbers given in challenge workouts.
You can go based off your perceived rate of exertion and level of intensity. For example, the warm up on Sweaty and Sexy is level 8, but on the machine I use and my perceived rate of exertion for a warm-up, for me it would be level 6. It may be your level 5 or 7 on the machine you use, and so on.
I hope this helps! Good luck wit the challenge 🙂
Hey there- no, I would stick to the meals on the meal plan. You can either have half of your first meal and some BCAAs pre-workout, or try to eat as much (or as little) of meal 1 about 30-45 min before workout, then have your post-workout meal after your workout and 2-3 hours after that have the rest of meal 1.
Or if you have a hard time eating that early, you can have a scoop or two of BCAAs pre-workout, then have your post-workout meal after that, then about 3 hours later have Meal 1.
I hope this helps! Good luck with the challenge 🙂
Hey Erendira- all of the time settings are indicated in each of the workouts. For the HIIT cardio on stairs, the Sweet And Sexy workout, you will do:
3 minutes at level 8 (warm-up)
then from there you will do 8 rounds of the following
– level 10 for 1 min
– level 12 for 1 min
– level 14 for 1 min*Repeat above (except for the warm up) 7 more times for a total of 8 rounds
Then cool down at level 8 for 3 minutes
Hi Lisa- Oh wow, so how much sleep do you get on average? Less than 5 hours, I’m calculating?
If there is no way around that schedule then, yes, I would try to space your meals out a little further apart 🙂 Good luck with the challenge, and I hope you are able to get 7-8hrs of sleep sometimes, as rest/recovery may affect your hormones, metabolism, muscle recovery, strength/energy, and overall progress.
Yes, so he’ll just follow the meal plan. 1.5 servings of the Cajun chicken plus the 2 oz of chicken (2 oz is not that much) 😉
That is GREAT that you guys are doing this together!! I love it 🙂 Can’t wait to see your progress, keep us posted!
I would try to eat your “dinner” about 30-45 min before your workout, then have your post-workout meal be your last meal of the day. So if you’re eating your meals about every 3 hours it would go like this:
Meal 1: 9am
Meal 2: 12pm
Meal 3: 3pm
Meal 4: 6pm
Post-workout: 9:30pmIs that about what you’re doing? Or when do you have your first meal of the day?
Hi Barbara and Nicole- we recommend you don’t swap out foods, as the calories and macros are different in oatmeal than they are in oat bran. If you don’t like oatmeal, your best bet is to choose one of the other meal options (any of the other options, not just meal 1, except post-workout meal).
We do not have an exchange list or suggest swapping or substituting. Just try to pick one of the other meals that you would enjoy 🙂
Good luck and enjoy the challenge! 😀
Hi Anne- these are just general ranges but by no means would you go up to 190 for sure. The best way to gauge is if you’ve tracked your own HR and know your own ranges (everyone participating will have different ranges because we’re all different) and can gauge your HR with a HR monitor. If you know your peak fat burning range is 130-140 then for interval cardio, aim for 140 at higher intensity and 130 at lower intensity. For HIIT, you might aim for up to 170-175 and then down to 110-115.
I hope this helps! Good luck with the challenge and please keep us posted on how you’re doing! 🙂
If you don’t like oatmeal, you would choose any one of the other meal options that don’t have oatmeal 😉
Hi Miriam! Yes, you will still have your post-workout meal regardless of what time you finish your workouts 🙂
Kristy- yes, you can use regular oats 🙂
Brat3- I cannot suggest readjusting your macros, as that gets into personalizing a meal plan specifically for you. Phase 1 is only for two weeks and you may be surprised at how well your body does by following this program to a T all the way through 😉 In Phases 2 and 3 your calories will start to drop, and you will be lifting heavy, doing lots of cardio and eating clean. Try it and see how your body transforms 😀
Colleen- we do not have any other info other than what has been provided in the program documents. I like to be super accurate too, and weigh almost everything I grams or ounces, so depending on what you’re measuring you can look it up via google.com (that’s what I usually do). For example, you can type in “how many grams is one cup of cooked zucchini”
I hope this helps! Good luck with the challenge 🙂
