Naomi
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Hi Jolie- if on your last set you feel like you can go heavier but find that you can ony get 4-6 reps, learn from that for next time. So even though you feel like you can go heavier, next time stick with the original weight that you can get the correct number of reps out with 😉 I know how it is: in your mind you feel like you can rep out a heavier weight, and the first few reps seem fine but then all the sudden it kicks in and you’re like “oops!” – not getting 10 reps out of this weight, lol!
Hey there- if you are just drinking black coffee, or only putting a few packets of stevia in your coffee, I do not beieve this can prevent you from losing fat, no. I have never heard of anyone not being able to lose fat because they were drinking too much coffee (unless they were putting sugars and creamers, etc. in their coffee).
Hi Teresa- yes, you can substitute the Ezekiel bread for a comparable portion sized sweet potato or other carb on the exchange list that will equal the same amount of calories and macros as the bread 😉
Hey there- that is correct, on rest days your calories will be a little lower. I hope you are enjoying the challenge! Going into the home stretch for Phase 1, kick butt ladies!!! 😉
Hi Sandra- you can have a little black coffee before fasted cardio, yes. Ideally it would be best to split up your cardio and strength training workouts by a few hours so you can have some food in your system before strength training. What have you been doing the past three weeks?
Hi there- you are both not alone! I still feel this way at times but only when I am doing heavy squats in the squat rack. All of A D’s recommendations are correct, and building up stamina to an intense, heavy leg day is part of the process too. Follow all of A D’s recommendations (eating 30-45 min before workout, I believe an hour may be pushing it a little, but everyone is different), and intra-workout BCAAs is great for preventing blood sugar levels fom getting too low, which can cause light-headedness, dizziness and even nausia.
A leg workout is much more taxing on the whole body because your legs are half of your body, and tyically, with all of these exercises you are engaging your core and upper body as well. Upper body workouts are often more isolated and you are not using nealy as much % of your body as you do on leg day, which is why leg day is almost always so much more difficult, intense and typically takes longer to recover from than more isolated upper body workouts.
Don’t be too hard on yourself, you are doing great! Nothing is wrong with you at all, you are just pushing the intensity of a hard workout! Fantastic job, both of you, and thank you for your recommendations A D!
Hi Ursula- those who are not members of the website but are participating in the challenge have access to the 60 Day Challenge Program exercises, cardio and nutrition but not access to the membership information. Payment for the 60 Day Challenge is for the 60 Day Challenge only. I highly recommend trying the membership, even if it’s just for one month, so you can have access to all of Nicole’s workouts and nutrition. I hope you are enjoying the challenge! 🙂
Hi Laurie- did you feel it in the front of your knee on your front leg that is stationary on the floor or on the back leg that is elevated? Also, when you perform the exercise, are you starting the exercise by bending the front knee first with the back knee following (which would cause your front knee to move more forward over your toe) or are you leading with the back knee bending first and front knee following suit (so your front knee would stay more parallell with your front ankle)?
Hi Janet- my advise is to keep it moving and go back to the equipment/exercise once it’s free. Try to keep the order of the exercises as much as possible, but it’s more beneficial to keep moving than it would be to wait for equipment to be free, as that would result in too long of a rest period. Great question! 😉
Hi Erin- you should be able to access all of the 60 Day Challenge info directly from this web site in the challenge tab at the top of the homepage. If you still have problems, please email [email protected]
Hi Jolie- I am not familiar with vegan butter, but my guess is that whatever vegan butter is made out of will not have the same macronutrient profile as regular butter. My suggestion would be to substitute the butter with coconut oil instead, as 14 grams of coconut oil is relatively the equivalent in calories, fats, proteins & carbs as 14 grams of butter. They are both pretty much 100% fat source 😉
Hi Michelle- great job, it sounds like you’re kicking butt in Phase 1 of the plan! About your weight, all I can say is that everyone’s body responds differently and at different times throughout a plan. Just stay the course. I would not suggest that you to deviate from the program as outlined at all, but if you feel you want to adjust something just know that it may affect your results.
Being hungry is normal if you are lifting as heavy and with as much intensity as you should be during this phase. Hunger is a good sign that you metabolism is in high gear 😀 ! Try drinking as much water as possible to potentiall ward off hunger, and you can also sip on herbal hot tea or black coffe. Beyond that, my advise: trust the process 😉
Hi Joy- rep ranges with no weight or light weight will not promote muscle growth, no matter how many reps you do. It might (emphasis on might) strengthen a little, but hypertrophy (or muscle growth) comes by lifting heavy.
I can’t suggest anything other than sticking to the plan as outlined as much as you are physically able to without injury and modify as you see necessary. Beyond that, the questions you’re asking lead to personalizing a workout and nutrition program specifically for your needs and current physical issues. Nicole does offer personal training through the Nicole Wilkins Training Team if you are looking for a more personalized program based on your needs and goals. Good luck and I hope you have a speedy recovery! 🙂
Hi Sofia- if you’d like to submit your question in the Ask Nicole portion of the forums, she can answer your question in the next Q&A segment. This forum is for questions pertaining to the 60 Day Challenge Program 🙂
Hi Rene- the caloric and macro totals in the meal plan are based on all foods weighed after it is cooked, except for oatmeal. Keep doing it the way you are doing it 😉
Hi Stephanie- if it’s 100% whole grain or not isn’t really the issue. As long as the calories, fat, protein and carbs are comparable, that is the most impotant thing.
Hi Rene- I would avoid this as much as possible, at least for the duration of the Challenge. For the best chance of success it’s best to stick to the plan as closely as possible 😉
Hi Amanda- the sodium isn’t an issue, the issue would be how accurate you are with the amount of crawfish you eat that is the equivalent of protein in the chicken.
Hopefully you’re food journaling in My Fitness Pal. What you would need to do is figure out how many crawfish would equal the amount of protein you are currently eating in the chicken, then peel that amount of cawfish and weigh them on a food scale to make sure you are eating the correct amount. That way you know you’re macro totals are where they need to be if you swap the crawfish for chicken 😉
Hi Marlo- correct, the protein shake is included in the totals 🙂 The way you are doing it is fine 😉 Keep it up! 😀
Hi Lauren- missing a meal will prevent your body from recovering from the last workout and refuleing for the next workout. Too many missed meals can also potentially prevent your metabolism from speeding up over time. A missed meal can also cause you to be super hungry and over eat at your next meal. Try to avoid missing meals if at all possible. I’m not sure what the situation is that is causing you to miss meals, but if possible you could try to take a 100 calorie snack pack of almonds or have a potein shake with you to tide you over until you are in a position where you can eat your next meal.
Hi Sandra- the most important thing is to get all your macros in for the day, even if your last meal is late.
