[Naomi]

Hi Kathy –

To be more accurate, measure your rice in grams. To test out how many grams of cooked rice your brand of rice is, do a test batch by measuring out 1/4 c uncooked rice (45g) then weigh it once it is cooked.

I hope this helps!

[Naomi]

Hi Lisa-

Yes, that is fine! It is a process, so just do your best with where you’re strength is at 😉 I would chose whichever one you feel is the most difficult/intense but still able to give you the reps/sets you need to complete this portion of the workout 😉

[Naomi]

Yes- any movement that supplements the movement you would get from using the machine rowe will be fine as long as you are using the same muscles in a similar fashion 😉

[Naomi]

Hi Mavis-

YOu can supplement the seated leg curl machine with either one of these hamstring exercise alternatives in this segment of “My Gym Doesn’t Have” at the 6:48 time stamp.

Good luck!

[Naomi]

Hi Maria,

Yes, do your best to adjust the intervals to what YOU feel is intense for you. This will be different for every person (and every machine is different) so it’s hard for me to tell you what the setting should be. Try a certain setting as a starting point, see how intense it is for you, then increase or decrease the intensity for the rest of your HIIT intervals based off how you feel. Make sure it is intense enough to where you feel it is really hard but not so intense that you can’t finish the full length of time for your cardio session.

[Naomi]

All foods are measured after cooking except for the oatmeal, it is measured raw.

[Naomi]

You can substitute any other lean protein in the lean protein portion of the food exchange list.

[Naomi]

Hi Lisa-

Meal orders can be switched, yes. The most important thing is getting in all your calories and macro totals for the day 😉

[Naomi]

Hi Angela-

Click on this link and then click on Training Weeks 1 & 3 and Training Weeks 2 & 4 and here for cardio. You can download and print out all the documents.

[Naomi]

Stephanie-

Everyone participating in the challenge is eligible to win weekly prizes by posting with the hashtag on social media regardless if you uploaded before pics or not. Post as much as possible so we see them! Winners will be announced each week on Saturday!

Good luck! 🙂

[Naomi]

Hi Stephanie-

The entry period for submitting “Before” information will begin on October 17, 2016 at 12 pm Eastern Standard Time (EST) and end on October 23 at 11 pm EST.

[Naomi]

Great job ladies!!! Day 2 LET’S GO!!! 😀

[Naomi]

Awesome!!! Keep that fire going Tracy!!! 😀

[Naomi]

You can add almond milk to your coffee but make sure you measure it out and that it is unsweetened almond milk (either plain or vanilla but definitely unsweetened, as the sweetened almond milk has added sugars).

[Naomi]

Hi Yvette-

Yes, just follow the meals as outlined in the Meal Plan you are following as best you can. If you log “jumbo eggs” and/or “jumbo egg whites” in MyFitnessPal, the macros will come up and may be different than if you use carton egg whites and standard, large eggs fro the grocery store. The most important thing is to try to hit your calorie and macro totals for the day so if you eat 5 jumbo organic egg whites and 1 whole jumbo organic egg, that is fine. But it will most likely be higher in protein and possibly fats than regular large eggs so you can either adjust portion/quantity of protein at your first meal or at some other meal later in the day. I hope this makes sense! 🙂

[Naomi]

Erin-

Yes, just do your best to try to get all the meals in as outlined in the program. The first few weeks are an adjustment. But as your body gets accustomed to the workouts and your metabolism starts revving up, you should start to feel hungry and eating all your meals won’t be an issue. As you are tearing down your muscles, your body will use all the nutrients from the food you’re eating to re-build. If you don’t eat enough of the calories and macronutrients outlined in the program, your body won’t have any “raw materials” to build from and you may not see the results you’d like to see.

To get the maximum benefits from this challenge, try as best you can to stick to the program as outlined 😉

[Naomi]

HI Denise-

The bench should be at a 45 degree angle for the incline DB rows and curls 😉

[Naomi]

Hi Robin-

Do your cardio as follows in the cardio outline here:

Your five-day cardio schedule will be:
• 3 days of 40-minute interval cardio or steady state cardio
• 2 days of 20-30 minutes of HIIT cardio followed by 10-15 minutes of steady state cardio, for a total of 30-40 minutes. You can perform your HIIT cardio on any day except for the days you train legs.

It is best to do cardio when you feel you have the most energy and when time in your schedule allows for it. Good luck! 🙂

[Naomi]

Hi Stacey-

That is a challenge! Do you have access to any bands? If there aren’t any bands, and there is a Walmart or Dick’s nearby, you can buy some inexpensive bands to temporarily supplement the pull-down movements (wide-grip pull-down, straight-arm cable pull-down, face-pull, etc) using bands. And for all other exercises you can supplement the same movement using dumbbells.

Worst case scenario, just do your absolute best and do the exercises you CAN do (skipping the exercises you can’t supplement for) and get back to the full workout when you are back home next week.

Good luck! 🙂

[Naomi]

Hi Orysya-

All of the workouts in the program are designed to give you the best possible results in the short 30 day time period. So the order of the exercises and number of sets/reps are a technique that will hopefully work your muscles as intensely as possible (also called an ‘intensity technique’).

Good luck! 🙂

[Naomi]

Hi Teena,

That is correct, you got it! 😉

[Naomi]

Hi Bridgett,

It looks like you are right on the lower-end cusp of Meal Plan #3 for height and since your weight is right at the higher-end cusp of Meal Plan #2, it looks like you would be best to go with Meal Plan #2

Good luck! 🙂

[Naomi]

Hi Orysya- these meal plans and the foods chosen were designed to give challengers the BEST results possible in 30 days. Dairy is typically fine in “everyday life” but for drastic results in a short time period, dairy may possibly hinder progress with some people. Everyone’s body responds different. You may use the food substitutes you mentioned, however for the best results during this challenge, I recommend to stick as closely to the meal plan and foods suggested.

Good luck! 🙂

[Naomi]

Savannah- unsweetened almond milk is just a “safe” creamy liquid for people who use a milk/creamy-type substance for their food/meals but it is not necessary to consume if you don’t consume a milk/cream food product already.

Shannon- if you are already using a pre-workout, just continue using the pre-workout as you are, don’t drink extra in place of coffee. Just don’t drink coffee if you you don’t like coffee, you can drink water instead. Make sure you check your pre-workout for the nutrient content and count it towards your macros. Some pre-workouts can have 30+ calories per serving, and hidden added sugars/carbs 😉

[Naomi]

Hi Christina- Yes, just do standing calf raises with dumbbells. The weight chosen will be different for everyone, so just choose a weight where you are really starting to feel the burn and struggling on the last 3-5 reps each set. If you can’t do all the reps, the weight is too heavy. If you breeze through the reps easily, the weight is too light 😉

Good luck!

[Author]

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