Naomi
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See if this link works: https://nicolewilkins.com/images/2018/01/NW-60DAYTC-Recipes-02.jpg
You just try to hammer it out without any extra rest in between but if you absolutely need to, it’s better to take a little longer rest than to pass out 😉
Here is a description:
Cardio Acceleration Explained
A cardio acceleration workout is one where you forgo rest periods (for the most part) and perform a type of cardio after your resistance training exercises. These are performed for any length of time – the cardio can be 10, 20, 30 seconds, or more – but I almost always do these workouts on a 1:1 ratio. Meaning I like to perform the weight training exercise and the cardio type for the same amount of time – 30 seconds of each. As you’ll see in the workout notes, I set my interval timer to 35 seconds for each interval to give myself a few seconds to move from one thing to another .
Here is of one of my full-length cardio acceleration workouts from the member section of NicoleWilkins.com. It will give you an idea of what timer you should be using, and how to use it, for this type of workout.LOL – yes, you are doing both strength-training and cardio in the cardio acceleration workout so you will have your post-workout meal. Only omit the post-workout meal on rest days.
Hi Samantha- thank you for catching that, it is five sets so follow the PDF 😉
* make sure you really use those first squat sets as a way to get your legs good and warmed up, and try to increase the weight for at least the first two sets 😉
Yes, everyone is on their own journey, and we never know what people are going through or what struggles they have, or how far they’ve come, or what brought them here to this challenge.
This is a positive place, a place where we support each other and everyone trying to better themselves, their health, and their fitness. For whatever reason, and whatever individual struggles and personal challenges, we are all trying to do the best we can to become stronger (and healthier) mentally, physically and emotionally.
These challenges are definitely learning experiences for everyone (some of us stumble and don’t always get it ‘right’), and a place for people to learn and grow and change in many different ways 🙂
Hi Rachel- I would say the last 2-3 reps of each 10 reps of the drop set should be a struggle, just a little bit. I am not sure what weight you would typically do with dumbbells, but try starting with about 5-10lbs heavier than you would normally use So if you normally would use 15lb dumbbells, try starting with 20lb or 24lb dumbbells. You could always go lighter if they feel too heavy 😉
So if you start with 20lbs, do 10 reps and the last 2-3 reps should feel like a struggle, then drop to 15lb dumbbells for 10 reps, then 12lb dumbbells. Each set of 10 reps should feel hard the last 2-3 reps.
I hope this helps! 🙂
Hi there- it depends on the serving recommendations of the particular fat burner you’re taking and how your body responds. I would typically suggest taking a fat burner earlier in the day since many of them have some sort of stimulant that could cause you to have trouble sleeping. Many fat burners recommend you starting off with one serving to see how your body responds to it and your tolerance level, then upping the intake to 2x per day as long as you don’t feel any negative effects.
Taking a fat burner before a workout is ideal, but again check and see what the serving recommendations say on the fat burner you’re using.
I hope this helps! Good luck in phase 2 🙂
Hey there-
You are right! I will get an email to our tech support to see if we can get Round 4 & 5 up. In the meantime, here is a demo of the bicycles: https://nicolewilkins.com/bicycles/
Thank you! Good luck in Phase 2!! 🙂
You got 36.8 what? Grams or ounces? You just need to be consistent in how you weigh/measure. I personally weigh most things in grams to be as accurate as possible.
That sounds awesome!! Thanks for sharing, what a great indulgence! I am the same way, I really don’t enjoy stuffing myself with pizza, burgers, etc. and would prefer a 4 TBSP of peanut butter mixed w/ halo top & oats or something like that!! 😉
Hey there- my advise to you would be don’t worry about what others are doing and just focus on what your goal is for this challenge and what you are getting out of it. There are other people who have joined this challenge as part of a training program for something else, or are training for marathons, triathlons, etc. and using this challenge as strength-training supplementation, etc. OR they may find that they used all their cardio energy in Phase 1 and are fatigued for Phase 2, OR they have to do even more cardio for Phase 2 but their body plateaus and they don’t see changes because they didn’t follow the program as outlined, etc.
Seriously, this is YOUR journey and that is THEIR journey. I speak from experience when I say that the only thing that will progress you closer to your goal is focusing on you and your journey. Everyone is on their own journey and we never know what is going on in someone else’s life or why they are doing hat they are doing, and it’s not for us to know 😉
You are doing great!! Keep up the awesome work and let’s gear up for Phase 2!!! xo ~ Naomi
Nope, follow the program as it is outlined. Your re-feed/cheat meal is on a rest day for a reason. No activity should be done on your last rest day of Phase 1, your re-feed day, so that you can fuel your workout on day 1 of Phase 2.
Eat your meal plan as it is written, then replace the last meal on Sunday with your re-feed/cheat meal.
Think of it this way, you won’t have another re-feed/cheat meal for at least 5 more weeks, no need to exercise before or after your re-feed on Sunday 😉
Enjoy!
Hi Susan- what I do is weigh the entire batter after it’s prepared to see how many grams the whole batch is. Then I divide that number by 12. Whatever number you get, that is the batter serving size of one waffle.
I hope this helps!
Hey there- can you please email this to [email protected]
Thank you!
Hi Trudy- I feel that both are effective. The greater the angle of the leg press, the more you have to use your muscles as oppose to load weight on. I also feel that at a greater degree of angle can target more/different areas of your legs. Both are beneficial, and choosing between the two is mostly based on personal preference and what your goals are.
The vertical press will give you more options as far as difficulty level, but you can also get an incredible leg workout with the horizontal. If you are able to test some out to see which types and brands you prefer, that would be ideal.
I hope this helps!
Hi Wendy- the nPower Nutrition Whey Isolate is a whey protein, which is dairy derived from grass-fed cows. It is not a plant-derived/plant-based protein.
Hey! Sorry Ashley, I missed your question. Can you email your request to: [email protected]
Please send an email of your issues to tech support at: [email protected]
Hi Lori-
Based on height and weight, Nicole has calculated these numbers for the last phase of the challenge to help lean participants out as much as possible.
There are a lot of trainers out there and a lot of different methods and approaches. Different methods aren’t necessarily right or wrong, and there are a lot of different ways you can go about doing things.
For a 60 day challenge, and for the short period of 4.5 weeks of a lean out phase, these macros and calories are what will help shed more fat while maintaining as much muscle build on Phase 1 as possible.
You wouldn’t want to (or be able to) maintain a low caloric base for a long period of time, but for the short 4.5 weeks and dipping below 1,200 calories only on rest days, it is completely fine (besides possibly feeling hungry) and will help get the results most challenge participants are aiming for.
I hope this helps! Good luck 🙂
