Naomi
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Hi Sandra- I have the same issue because of an injury from 2010 that has altered my stability in my right foot forever (plantar fasciitis affected the tissue on the inside of the bottom my foot).
So you can either do bilateral or you can do what I do when I do single leg and that is just hold on to the top of an incline bench, or go over to the Smith machine and hold on to one of the bars for stability.
There is quite a difference in doing this exercise unilaterally vs bilaterally in how you activate and engage your hamstring(s) so I would encourage you to try it by holding on to something solid/anchored for stability first. You don’t have to go crazy heavy (at least not at first while you’re getting the hang of it) as long as you are feeling that the hamstring you’re working is 1. activating 2. engaging 3. contracting 4. elongating.
If you still don’t feel comfortable then I would recommend going to bilateral 😉
I hope this helps! Good luck 😀
Ok, gotcha – about 5-10 grams is recommended about 2-3xs per day. You can read more about the supplement portion of this challenge here.
Hey there- nope, just 1-2 scoops of BCAAs pre- and/or Intra-workout. The muscle building should mainly come from your diet and heavy weight-lifting sessions 😉
I agree with what Dianne suggests: you could supplement with any other triceps movement for now. All you can do is the best you can with what you have to work with.
Good luck and keep pushing!
Hi Lauren-
If you google ‘healthy simple hummus recipe’ you will see a number of recipes pop up. Here is one example: http://www.inspiredtaste.net/15938/easy-and-smooth-hummus-recipe/
Any simple, basic hummus recipe should do fine.
Hi there- I would recommend sticking to the meal plan as it is laid out as best you can. In general, some level of hunger is part of this process. If you are gaining muscle, that means that what you are doing is working 😉
Hi Wendy- you can do about 5-10 on any cardio equipment, such as the treadmill or elliptical. And you can also do some arms circles and stretches before working chest, back & shoulders to loosen the shoulder joints 🙂
Hey Jessica- yes, 170 is plenty high for HIIT. 190 is just the higher range but 170 is definitely intense enough to be in the HIIT category 😉
There is no particular preference for they type of cardio you do as long as you get your HR up.
Great job, keep it up!
Hi Donna! Great question ☺ I would recommend the 45 degree angle, heavier weight, and struggling to meet the reps ?
Good luck, keep up the great work!! ??
Hi Kristi- the strength-training workouts should take about an hour. Some may take 10-15 min less, and some may take 10-15 min longer.
I hope this helps! Maybe some other participants will give feedback based on their experience as well.
Good luck! ☺
Hey there-
I for the overhead shoulder press, you can do upright rows with dumbbells but be careful of your range of motion. If you bring your elbows up too high, you may get into your neck area so keep the range of motion a little lower than fully upright.
For the overhead triceps extensions, you can just do more sets of triceps presses (cable push down presses, not overhead) and use a different cable attachment (rope, metal triangle, bar, etc.)
I hope this helps. Good luck! 🙂
Hey there- everyone’s body is different, so as you should be gaining a little muscle and losing a little body fat (in Phase 1) you may see a few pounds go up on the scale, or you may see a few pounds go down on the scale, or you may not see any actual weight on the scale change, but you are gaining muscle and losing fat.
For example, if you gain 3lbs of muscle, but lose 3lbs of fat then you won’t see any changes on the scale at all, but you will see a huge difference in the way your body looks. It is very unique to everyone depending on where your body is at when you start this challenge, there really is no should or shouldn’t except for that you should just be following all your workouts and nutrition on the plan laid out for your height/weight.
You should drink about 1 gallon or 4 liters of water per day.
I would highly recommend not worrying so much and trust the process. Just follow everything as it is laid out in the program and try to enjoy this program. Working out and eating healthy shouldn’t add stress to your life and worrying about if you should be getting leaner or gaining weight on the scale or being over on calories is just going to drive you crazy.
Take a few deep breaths, trust this program and do your best 😉
Hi there- all natural almond butter and all natural peanut butter generally have the same amount of fat. I would try using 1% cottage cheese and just plain classic hummus and see if that helps. You want to try to stay within about 5g above or below the target goal 😉
Hi Abbagale- that depends on if your iron levels are low and your doctor has recommended that you take an iron supplement.
