[Naomi]

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 🙂

[Naomi]

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 🙂

[Naomi]

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 🙂

[Naomi]

😉 It’s ok lol! Just try following it and see what happens!

[Naomi]

One serving = 2 muffins
Two servings = 4 muffins

🙂

[Naomi]

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

[Naomi]

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.

[Naomi]

Hi there- yep, just with water 🙂

[Naomi]

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!

[Naomi]

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: 9:30pm

Is that about what you’re doing? Or when do you have your first meal of the day?

[Naomi]

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! 😀

[Naomi]

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! 🙂

[Naomi]

If you don’t like oatmeal, you would choose any one of the other meal options that don’t have oatmeal 😉

[Naomi]

Hi Miriam! Yes, you will still have your post-workout meal regardless of what time you finish your workouts 🙂

[Naomi]

Hey there- yep, splitting up the cardio/strength-training sessions works great! 🙂

[Naomi]

Hi Claire- What meal plan is your husband following (how tall is he)?

[Naomi]

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 🙂

[Naomi]

Hi Pufferfish- Nicole does not have artificial sweeteners (besides Stevia) or diet sodas listed in the nutrition portion of the Summer Shred Challenge as part of the program, therefore it is not advised to incorporate them during the 40 days of this challenge.

[Naomi]

Hi Claire- weights 100%! 🙂

[Naomi]

Hi Christen- If a barbell is listed for an exercise, you should use either the EZ Curl bar or barbell but not dumbbells 🙂

[Naomi]

Hi Nicole! If it doesn’t indicate an incline than it would be zero. But you could always add an incline for extra intensity 😉

[Naomi]

Hey Milena- yes, for sure! I max out at level 11 on the stair climber at my gym, so level 15 is not possible for me lol! So I know exactly what you mean. You will just have to go by ‘feel’ and by this I mean your perceived rate of exertion Adjust the levels based on the workouts provided and the intensity of the machine at that level and adjust from there. This may take a few times to get the levels right, but there is no formula other than just going by how the intensity feels of any given level.

I hope this helps, good luck with the challenge! 🙂

[Naomi]

Hi Alisha- both the high intensity and low intensity times are indicated in all of the workouts (both HIIT and Intervals). Just adjust the levels to the intensity that will get your HR up to the intensity indicated in the program for cardio 😉 This will be different for everyone. But you’ll go by the times indicated in each of the workouts.

[Naomi]

Hey there! You can use any cardio you’d like as long as you stick with the time, frequency and intensity outlined in the program 🙂 Good luck with the challenge!

[Naomi]

Hey there- The At-Home Body Weight Calorie Burner can be done at home 😉 But yes, you can also do mountain trail running and street runs for cardio as long as you stick to the time and intensity indicated in the program.

There are also two track workouts that require no equipment if you have access to a track. Good luck! 🙂

[Author]

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