Naomi
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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 Rene- which challenge exercise are you referring to?
Hi ladies- everything for Phase 2 will be up and ready to go by the end of this week! 🙂
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?
Caroline- that is correct! All will be in place for Phase 2 soon! 🙂
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.
That is correct! You got it!! 😉
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) 😉
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)?