Naomi
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Hi Rachel- there are SOOOO many fat burners out there, and I am so sorry but we cannot recommend any particular brand without actually endorsing that brand (I hope that makes sense).
You don’t need to start taking a fat burner until Phase 2 (actually, you don’t need to take a fat burner at all, it may just help move things along and give fat burning a little ‘push’). So you have a little time to do some research. What I would recommend is Googling ‘best fat burners’ or something like that and see what comes up, read reviews, side-effects, etc., keeping in mind the advise Nicole has given in the Supplement Section for fat burners.
I would be careful of fat-burners with stimulants, as Nicole explains. There are a lot of great products out there that won’t make you jittery or shoot your HR up like a rocket!
Good luck with the challenge, and keep us posted on how you’re doing! 😀
Hi Rachel- yes, only take 2g 1x per day and if you are splitting, take before cardio 🙂
Hi Jennifer- please make sure you read all of the information in the Supplement Section of the Challenge here: https://nicolewilkins.com/challenge/40-day-summer-shred-challenge-2018/?section=supplements
You don’t have to take either a fat burner or L-Carnitine, or you can take one or the other, or you can take both. That is up to you. The supplement recommendations are just additional supplements that Nicole recommends to help you with the challenge 🙂 Everyone’s body responds differently, so if your’ve never taken either, try them and see how you feel and how your body responds 😉
Hi Kimberly- if you have a Vitamin Shoppe or GNC, they should have plenty there, or try looking on Amazon.com
Good luck with the challenge ladies! 😀
Hey there- I am not sure what you mean by an outline HIIT for a preco bike. If your gym has any spin bike, you can use that and follow the workout. If it doesn’t feel intense enough, bump it up 🙂 You can also choose any one of the other HIIT Cardio workouts or come up with your own, or use any one of the programmed HIIT workouts on any machines you have access to at the gym 😀
Hi Jacqueline! If you click on the video demo link for each of the exercises, there are alternate exercises listed under the video. Here is the one for the adductor: https://nicolewilkins.com/exercise-demo-adductor-machine/
I hope this helps. Good luck with the challenge! 😀
Hey there- no, the post-workout meal is after strength-training not cardio. Unless you do your strength-training, then do cardio immediately after strength-training. In that situation, you’ll have your post-workout after strength-training and cardio, but not if you are just doing cardio.
I hope this helps! Good luck 🙂
Hey there- definitely just move on as scheduled and take your rest days as rest days 🙂
Glad you are able to get back to it! Good luck, and we hope you enjoy the challenge! 😀
Hey there- please make sure you read all of the information and watch all of the videos throughout the challenge program. In the Nutrition Section, Nicole explains that all meat for this challenge is measured cooked 🙂
Good luck with the challenge, I hope you’re enjoying the workouts and meals! 😀
Awesome, Stephanie! Glad you are enjoying the meals on the program and like having the options!
Good luck with the challenge 😀
Another idea: if you have access to a pool you could swim laps 🙂 That is crazy good, intense cardio! 😉
Hi Ashley- I wouldn’t recommend doing that, as the calories and macros are not interchangeable and it will throw off the rest of your totals 😉
Hi Rachel- correct, take the post-workout meal out on off days. Your calories and macros will be lower on non-workout days 🙂
Hey there- if you scroll down below the workout PDFS and click on the exercise, it will bring you to a video demo of each exercise. Here is the one for Butt Ups: https://nicolewilkins.com/exercise-demo-butt-ups/
Hey there- you can do any cardio you like, just as long as you stick to the guidelines in the Cardio Section of the program. You can do a run/walk outside, or any of the track workouts Nicole provides, or the At Home Bodyweight cardio workout Nicole offers 🙂
Hey there! Fresh is best, but if you do use frozen make sure you look at the ingredients incase there is anything additional the food companies decided to throw in there 😉
Hey there- that is just how she’s done it for years. She finds it easiest to cook everything, then weigh it. Since that is how she does it because she finds it easiest and most convenient, that is how she wrote it into the program and that is how the macros are calculated. Its not wrong to do it the other way, but this is how she does it.
We recommend, for best results, to stick to the meal plans as they are written but if you feel like you are fluent in macros and food journaling and want to move things around, that is totally up to you!
Good luck with the challenge 🙂
Hi Kim- absolutely we do not want you to have any recurring issues or further problems from doing the challenge, but also want you to enjoy the challenge pain-free! By no means should you ever compromise your health and fitness (ironic, right?).
So what I would recommend is doing any cardio that does NOT cause any swelling or fluid retention of any kind, which means minimizing or eliminating lower body movements. As Nightbird573 mentioned (thank you!) you do not have to do the cardio listed, those are just ideas for people who need workouts, suggestions or just to try something new, etc. As long as you stick to the frequency, duration and intensity of the cardio guidelines, you can do any cardio that is good for your body based on your limitations.
Punching bag: hopefully you have access to a punching bag & gloves at your gym (?) This is GREAT cardio!! Set your timer to 3 min on/1 min rest for 7-8 rounds (which will give you roughly 30 min) and punch the bag for 3 min, then either rest for a min in between or you can do push ups, sit ups or a 1 min plank, etc.
Battle Ropes: You can do all kinds of cardio with battle ropes and a timer! Set your timer to 30 sec work/15 sec rest for however many rounds will give you 30 or 45 min of cardio and start slamming those ropes! 🙂
Other Ideas: wall balls, medicine ball slams, etc. All of this will get your HR up for cardio sessions using mostly your upper body with minimal to no impact on your lower body 😀I hope this helps! Good luck with the challenge and please keep us posted on how things are going!!
Hi Wendy- No, salmon has a very unique caloric and macro profile, so there isn’t another fish substitute for salmon. I would choose one of the other meal options 🙂 Good luck with the challenge!
Hey there- no, definitely use your rest days as total and complete rest days, unless you absolutely can’t get your cardio in and need to make it up on a rest day 😉
Awesome Amy!! Great job kicking things off 😀
Hi Sandra- I did click on the image, it may just be coming up different on my computer. Rice will vary from brand-to-brand, and Nicole has taken that into consideration, so as long as you’re following the meal plan, you should be fine. You aren’t doing anything wrong 😉
Hey guys- I Ould use 4oz of chicken for this recipe. I know it says measure meats cooked, but in this case that would be really hard to do since you’re cooking the meats with the veggies, so measure out 3 x 4oz chck = 12oz and cook 🙂
I hope this helps! Good luck with the challenge 😀
Hi Christine- if you could email this question to [email protected] someone may be able to answer question about nPower Nutrition supplements and shipping out of the US there. This forum is more for Summer Shred Challenge specific questions 🙂
Hi Tracy- the calorie and macro profile for avocados is a bit unusual so there really isn’t a good replacement for avocado without throwing all your other macros off. I would choose any one of the other meals that don’t have avocado in it 🙂
Hi Claire- yes, you have more flexibility with the cardio. The main goal is to get your HR up so you can go for a run, or do the at-home bodyweight interval cardio as many times as you like 🙂