Naomi
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So, “to failure”, you would assume, if you can do more than 10, then do it and increase next time and then drop to the next weight and challenge to get 10 and then again. But, if you can do more than 10, then go to failure?
You need to choose a weight where you cannot get more than 10 reps. This is from page 16 of the ebook:
DROP SETS Performing two or more sets back-to-back with no rest in between, decreasing the amount the weight with each “drop”. Start with a heavy weight – one you can do for the number of reps listed – and reach failure with that weight. Then “drop” (decrease) the amount of weight you are using and immediately perform another set. Once you reach the listed number of reps and reach failure that weight, “drop” the weight one more time and perform one more set with that lighter weight.
I know it says to do cardio after the weights but sometimes it fits better in my schedule to do the cardio first. (I can take a HITT class)How detrimental will this be to my results if I do that occasionally?
It would be better for your results to do cardio after so you can have all your energy and strength for the lifting sessions. If you want to do cardio first and take a HIIT Class, just try to make sure you do your lifting several hours after your cardio, if you are able to split it up. If not, I highly recommend doing weight lifting first then cardio after for bets results. Lifting should be priority for best physique transformation.
This is probably a silly question, but was wanting to make sure that there is no reason to do the exercises in order as written?
With the gym, being as busy as it is with the new year, sometimes getting onto equipment, for the next exercise is not an option and I have to wait. I work around it and then go back.
That’s ok right?
Nicole has designed the exercises in the order they are in the workouts for a reason, yes, specific intensity, certain muscles getting more fatigued before others and engaging muscles in specific ways in certain orders in the workouts. That being said, it is better to keep moving and rearrange the exercises if you need to if gym equipment is being used. But you shouldn’t do exercises out of order or rearrange the exercises just for the sake of it, or “at liberty,” — try to keep them in the same order if possible, but if you need to move things around due to a busy gym, that is understandable.
I hope this helps! Best of luck with the challenge 🙂
Is there an option to do HIIT on an elliptical? That is all I have at home so would like to use this instead so I can get my cardio done in the morning.
You can use any of the time/intensity structure for HIIT workouts and apply them to an elliptical, yes. For example, the Power Hour or Epic Tread workouts can be applied to an elliptical workout instead of treadmill/stepmill. Just follow the same general outline for time duration and intensity 🙂
Are there different meals for days off like in the last challenge?
Not for this challenge, no. All challenges are different 🙂
For anterior plate raise drop set I don’t understand it. It says 10/10/10 but also says to failure.
I would choose a weight where you can barely get the last drop set, so you would be reaching failure toward the end of your last drop set 😉
Correct, you will do 10 reps, drop weight, 10 more reps, drop weight, then the last 10 reps you should be at failure and struggle to get the last 2-3 reps.
Not really, no floor ab exercises…so no sit ups, no crunches, no bicycles, etc. However, I think I figured out some replacements
Oh gosh, I misread that! I thought your Dr recommended floor ab exercise (I missed the ‘no’ part). You can do any standing an exercises in place of floor ab exercises: plate twists, standing crunches, standing side crunches, elbow to opposite knee. Sorry about the confusion on my part 😊
For anterior plate raise drop set I don’t understand it. It says 10/10/10 but also says to failure.
I would choose a weight where you can barely get the last drop set, so you would be reaching failure toward the end of your last drop set 😉
Am I doing something wrong? With the new measurements the pancake mixture is pure liquid. I just want to make sure this is what is expected. It just spreads all over my pan and is pretty much a mess lol. Just want to check. Thank you
It should be just a regular pancake consistency so I am not sure why yours is turning out that way :-/
For one serving of popcorn it says 3cups (40gr) when I measure it out it actually takes 6 cups to equal the 40gr. Can you please clarify.
I would go by the gram measurements, cups and measuring spoons aren’t necessarily accurate but weight is more accurate for calculating portion size in relation to calories/macros.
Dr recommended no floor ab exercises, is there a substitute?
You can do sit-ups, crunches, side-to-side reaches, oblique twists, bicycles, v-up, leg raises, etc. I hope that helps 🙂
I have a question on the reps for the barbell curtsy lunge. Week 1 & 3 it says 12-15. Week 2 & 4 it say 10-12. All the other exercises the lower number of reps is week 1 & 3 and the higher reps is 2&4.
It varies from exercise to exercise, it’s not all across the board per se because different exercises require different weights/reps/intensity does that make sense?
I am not familiar with the Up UP Down Down Workout in the HIIT section. Tried searching the Ebook and online. I jogged in place instead. Thanks
You start on your elbows in a plank position, then lift yourself up from your elbow with your right hand, then your left, then go back down on to your elbow with your right, then with your left and repeat, alternating each arm/hand you start with 🙂
Just a quick check on meal plan 2, meal 4 option 1. There is no SC with this meal,is that correct? Not that I want it just checking before preparing things.
That’s correct, there won’t always be every food group with every meal necessarily but the daily totals should add up to your overall daily total macro goals 😉
Anyone make the tahini dressing?? Sooo thick… add more lemon and or water?
Give that a try and see if it thins it out a bit, adding more liquid should do the trick.
Hello… wanted to make you aware… woman’s vegan plan 2 meal 2 does not have enough calories. Thanks
I will check on this and get back to you 🙂
Fruit portion was omitted in Women’s plan 3 meal 1. Is the fruit portion the same for plan 3 as 1 and 2?
Thank you ☺️I will check on this and get back to you ASAP!
There is not a fruit for meal 1 in women’s meal plan 3 but you can eat half of your Meal 3 fruit for meal 1 if you’d rather do that, or just eat meal 3 for meal 1 and swap those two meals if you want fruit for meal 1 instead of meal 3. I hope that helps! 🙂
Hello
In the Be Fit Hiit workout, how long to jump rope in between exercises? A minute?Rest between rounds?
I am looking forward to this one!
Thanks
RobynThe total workout should be around 30 min so I would say jump rope for 45 sec, then rest for 30 sec between rounds which should come out to around 30 min if I’m doing my math correctly lol :-p
I’m starting the 60 day build and burn Monday. Looking at meal 1 option 2 (under 5’4”). I want to exchange the 40g oatmeal to Ezekiel bread. On the exchange list it says 2 slices. Am I supposed to have the 2 slices? I think that will bring me over 40 g
Joyce ChadwellIt’s the total grams of carbs that you need to look at, not total weight grams. 40g of oatmeal is equal to 2 slices of Ezekiel bread as far as carbs/calories go, not weight of each food, does that make sense?
Not sure if this is the right one to submit too but I’m trying to figure out what protein bar would count for the macro counting for this challenge. I have times where I just don’t have time to sit and eat so I do a protein bar on the go.
As a general rule, you will have to calculate your own portion sizes, calories and macros for any foods you decide to incorporate outside of the foods listed in the challenge. We can’t possibly make recommendations or calculations for all challengers who request calculations for foods not listed in the challenge, we would be calculating foods request all day if we started offering suggestions for outside foods not listed in the meal plan or food exchange list.
I would suggest making pre-made protein shakes, bagels, etc. and look at the food exchange list for other convenient foods you can eat on-the-go. I hope this helps, best of luck with the challenge! 🙂
Hello:
For the barbell squat, can you use the smith machine?
And for the static pull up hold, can I use the assisted pull up machine with the pad under the knees at a lighter weight to help me mimic the static hold?
Yes and yes 🙂
I like that there’s a meal plan and swaps but I’m so used to having precise macros and it’s throwing me off. I saw the macros for the meal plans but is there a macro calculator to help hone into my body type/goals? I dont “fit” into the windows provided for height and weight which I know is common.
I need to have my coffee and sf creamer in the morning or become a cranky turd lol
Nicole calculated these calories/macros for this challenge, but if you want to calculate your own calories/macros or create your own meal plan and incorporate your own foods, that is completely up to you. We recommend following the challenge material for bets results, but it’s up to you.
If you look at the food exchange list you will see coffee under beverages and sf coffee creamer under optional condiments.
Hello, I am also breastfeeding a 1 month old. We had a home birth so I don’t have an OB. Suggestions?
We are not medical professionals and cannot advise you on your nutritional caloric needs for nursing your baby. You will need to get advice of a medical professional or registered dietitian for your individual caloric requirements needed to sufficiently nourish your baby and keep your milk supply going.
Hello all! So, I’ve been sitting for 2 hours now planning my meals. Day 1 done! Onto planning Day 2! If anyone can offer any tips on how to make this go quicker, I am looking for advice! Thanks!
Nicole has all the meals planned out for you with simple meal swaps. I am confused as to what you are talking about?
How do we handle extra cardio? For example, I briskly walk my dogs 1-3 miles every day and plan on doing so 5 days a week in addition to the cardio plan. Do I need to add extra calories or just be happy to have the extra activity?
I would not add any extra calories, no. Walking your dogs is being an active person, but your HR likely won’t get super high walking your dogs. Mine typically doesn’t get above 110, even on a fast walk (14-15 min per mile) with my Vizla, so your HR likely won’t get into the ranges necessary for it to count as one of the cardio sessions, rather just daily activity, does that make sense? Some challenge participants have very active jobs where they are walking and on their feet most of the day, but calories should not be adjusted for being on the higher side of an active person on a daily basis as oppose to just being sedentary most of the time, or having a desk job, etc.