Naomi
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Hi Lisa- al the video links should be up and running, I am so sorry some are still not working for you. Can you please email [email protected] to let them know you are still having problems accessingthe videos?
Thanks so much!
Hi Samantha- being over on fats by 3 grams is no big deal. As long as you are within 5 grams of your target numbers (above or below) you are fine. I would definitely add egg whites to make up for the 10g of protein. You can use the food exchange list here and here as a guide if you find you need more or less of a macro 😉
Hi Jessica- sorry for the confusion! I hope this will clarify:
Fasted cardio is suggested, yes, and if yu can do that then do cardio in the morning, weights later in the afternoon/evening then post-workout shake after weights (not after cardio).
If you have to do both weight training and cardio, do NOT do this fasted, as you need fuel in your system for the workouts. If you are training weights and cardio in teh same session, eat about 30-45 min prior to workout, then do weight workout followed by cardio. After your entire workout (weights, then cardio) you’ll have your postworkout shake.
Sorry for the confusion and I hope this clears it up! 🙂 Please let me know if you have any more questions, I want you to go into Phase 2 with confidence and determination! You’ve got this girl!! 😀
Hi Jessica- an arc trainer would work fine, yes! I am not sure of any elliptical brands that would not work for this cardio elliptical workout. While all ellipticals aren’t exactly alike, they are similar enough in features (at least the ones I have used in various gyms ove the last 15+ years) to get the job done.
If this doesn’t answer your question, can you please be more specific about the brand(s) of ellipticals you have access to and I’ll try to be more specific with my answer 🙂
Sorry Ann, you are correct! The % are:
Phase 2
Calories: 1,600
Carbs: 140g (35%)
Protein: 170g (42%)
Fat: 40g (23%)Hi Jill- I would still do you lifting session first, then cardio after. It does make a difference with your energy level, especially with the higher intensity of these workouts in Phase 2 😉
Hi Steven- I am so sorry for the inconvenience, I have a message out to tech support and will let you know as soon as everything is up and running! Thank you so much for you patience.
Hi Eleanor- I do see that, I apologize. I will double check on this issue to confirm, but it is my understanding that if you can save your cardio for days other than leg day, that would be ideal. Especially since there are quite a bit of cardio exercises incorporated in the leg workout (jump squats, jumping lunges, lateral squat jumps, etc.) I will get back to you as soon as I get clarification 🙂
Hi Ursula- I suggest you try to avoid cardio on leg day since this is a very intense leg workout with cardio plyometrics within the workout, but if you have to due to your schedule then you just have to do what you have to do 😉
Let me varify about the 5 days of cardio in addition to the cardio accelleration workout or including. I will answer here as soon as I get confirmation. I believe it is 5 days of cardio plus the cardio accelleration workout but let me just double chek on that one 😉
Hi Lisa- you should have at least one good meal in you before your weight training session, so I would suggest you either separate your cardio from your weight training by at least two hours. I know this may not be possible so it might be best to try fasted cardio only on days you don’t do a weight-training workout 😉
Hi Ursula- I would definitely follow Jody’s advice, especially if you will be swapping foods often. You will need to “plug-in” any replacement foods in MyFitnessPal that you are subbing (it’s a good idea to food journal daily anyway when you have such specific goals) so that you can see if your macros all add up to what is outlined for your Meal Plan totals in thsi challenge with the foods you are exchanging. Good luck!
Hey everyone- sorry for the confusion. The post-workout shake IS included in the macros, correct. Everything that applied in Phase 1 also applies in Phase 2 as far as nutrition “rules” for this challenge goes. That includes weighing, measuring foods cooked (except oatmeal and any raw foods such as fruits) and the post-wrokout shake. I hope this helps clarify! Good luck in Phase 2 everyone, home stretch! 😀
Hey there- I apologize for the inconvenience and am in contact with tech support. I will let you know as soon as I know what’s going on. Thanks so much for you patience!
Hey there- I apologize for the inconvenience and am in contact with tech support. I will let you know as soon as I know what’s going on. Thanks so much for you patience!
Hi Kristina- that is correct. Your cardio will increase in Phase 2, and the workouts are higher intensity, designed more toward fat burning than muscle-building as in Phase 1. Between the caloric decrease, macro ratio changes, increased cardio and changes in workout intensity, you should be in a caloric deficit optimal for fat loss.
It is not unusual for challenge participants to not lose any weight on the scale in Phase 1, and possibly gain weight on the scale, since it was designed for building muscle (which is a weight-gaining process).
I hope this helped to clear things up for you! Good luck in Phase 2!! 🙂
Hi Helen- I understand, the team is working diligently on getting everything up and running asap for Phase 2! Thank you for your patience and undestanding, I hope you are enjoying the challenge and are excited about Phase 2!
Hi Ursula- I understand, the team is working diligently on getting everything up and running asap for Phase 2! Thank you for your patience and undestanding, I hope you are enjoying the challenge and are excited about Phase 2! 😀
Ahhh, gotcha! Yes, throughout this challenge you want to follow the program exactly as indicated without adding in techniques, such as pyramids or drop sets, unless it says to do so. If there is no rep range, do the number of reps indicated. You got it! 😉
Hi ladies- everyone’s body responds differently, and everyone has different heart rate ranges based on your exercise endurance and heart rate capacity. This is just a ball park range you want to aim for. My HR jumps up very quickly and slows down very quickly so it is difficult for me to keep it slightly lower, especially when doing HIIT. If your HR ends up in the 160-170 range and that is a normal high intensity HR for you, that is OK — as long as yu can maintain that intensity for the full length of the cardio session. Just make sure t doesn’t go too high or else you won’t be able to maintain that level for the time period indicated. You want to have a good intensity, but not so intense that you have to stop. Does this make sense?
Hi Echo- coconut oil is a fat source, like butter or olive oil. You can use it to top a baked sweet potato, green beans or other veggies, or in place of the butter on your Ezekiel bread. Or you can put 1/2 or 1 TBSP in your protein shake if you are short on fats for the day. You can also use it in place of almond or peanut butter if you want to try something different.
Hi Jennifer- white rice is higher on the glycemic index level and gets into your system quicker than brown rice. Brown rice is slower digesting. The concept that white rice is bad for you is a myth. White rice simply causes your body to respond differently than brown and can serve a different purpose. But white rice is not “unhealthy” (depending on how it’s prepared) 😉
