Naomi
Forum Replies Created
-
Posts
-
Il would like clarification on what are Bench hop Overs and Side step up ans Overs, please. I want to do this right. Thank you
Hey there- hopefully I will be able to explain well lol:
Bench Hop Overs: hands are on bench while you hop your feet (both at the same time) over to one side of the bench landing both feet on the floor, then hop both feet over to the other side of the bench landing both feet on the floor — the whole time, your holding your body up with both hands gripping the sides of the bench and your chest is hovering over the middle of the bench.
Bench Side Step Up And Overs: start with one foot on the bench, the bench is to the side of you. So if you start with your right foot up on the bench, the bench is to the right side of you acting long ways. Laterally step up on the bean to the side and place your left foot on the bench as your right foot lands on the floor. So you are laterally side stepping/hopping over the bench, alternating your feet as you hop over to the side (right foot, hop up on he bench to the right, then left foot hopping over the bench to the left.
Does that make sense?
It’s best to take burn in phase 2. Phase 1 is focused on muscle-building, and Phase 2 is focused more on fat-burning 💪😊
Yes, you can do cardio in the morning, then lift later. Only consume your post workout meal after lifting, not cardio.
Start at a level best for you 😉 Good luck w/ the challlenge!
Meal plan says lean protein for this. But I know beef flank is a fatty protein. Is that a typo
I will email the team to find out and get confirmation, I will let you know as soon as I find out 🙂
First time doing one of these challenges, and I am not sure how to proceed with the meals either since I work out at 6 am. Looking at the meals, should I have the first meal before I work out, meal 5 after I work out, and then meal 2 sometime a few hours later? I feel like I won’t have enough food after lunch 🙂
Thank you!
Kim
It might take you a few days and a few different ways of splitting things up to find what works best for you, so don’t commit yourself to any one way of splitting your meals up, just play around with eating 1/2 meal before workout, then post-workout meal (meal 5) after workout, then eat 2nd 1/2 of meal 1 after then, then meal 2 and so on. See how that works out.
Would it be ok to replace some of the HIIT/interval cardio workouts with longer walks and the total daily step count of 15,000-20,000 steps? Thank you!
The HIIT and intervals are based on time and heart rate, not step counts. I don’t know that walking will be equivalent to the short HIIT/Intervals designed to elevate heart rate/burn body fat. What you are talking about is longer, steady state cardio, which is not the same as 30 min HIIT/Intervals and doesn’t have the same effect on the body, does that make sense?
Same here but i workout at 3am.
i have usually ate my breakfast but should i not now going forward?
thanks
vickiJust do what you’ve always done and what works for you. If you eat early before your workout, continue doing that.
Hi!! This is my second time doing this challenge!! I workout at 5am in the morning and last time you recommended I eat half of my post workout meal before I workout so I’m not working out on an empty stomach and then finish the other half after my workout. Do you still recommend this?
Yep, that will apply during any challenge 😉 … or any time, challenge or not, just whenever you workout at 5am you should have a little something in your stomach unless you are use to lifting on an empty stomach and that has worked for you in the past. Best of luck!
Where can I look up how to perform each exercise
If you click on the actual exercise in the PDFs of he workouts, it will link you to a video demo of the exercise
For the cardio, can we do 30 min on the bike or zumba?
You sure can 🙂
I started the challenge a week later, so I’ll be done next week, however I have gained 5 pounds and my body fat has increased, specially around my stomach. I am 54 years old @ 5,5 and starting weight was 122 at 17% body fat, fat increased to 20.8%
I have done several of Nicole’s challenges with excellent results, but this one was a failure for me.
Could my hormones have anything to do with the outcome ?I am confused 😐
Possibly yes, your hormones could have something. to do with it. I gained 6lbs throughout this challenge from start to finish, and progress pictures will tell you more about body compositions than weight/body fat % scale. Sometimes if you are more hydrated or less hydrated, the body fat scale will fluctuate so it is not a true indication of progress.
How are your starting and ending pics? How do your clothes fit? How is your strength and energy?
Hi there,
I haven’t received a final submission email yet. Nothing in my regular or spam emails. I’m just wondering if this will be coming to challengers in waves or was it a mass email sent out? I see several final photos with a # on FB so I’m just checking on this. Thank you!The email with the hashtag was sent out o Wednesday, if you haven’t received the email please send an email to: [email protected] so they can find out what the problem is.
The hashtag is: GOTGAINZ
But please email [email protected] so she can send you the email with instructions 🙂
Hello, is the last day supposed to be meal plan B? Just double checking since there is lifting and cardio. I know that’s what it says on the calendar, but usually it’s A. Is it because it’s before pictures are taken?
You’ll follow Meal Plan B for the last day.
Thank you for your response. Okay so specifically then, what would 4 0z of cooked salmon equate to in raw salmon when it comes to having the same amount of protein? Should I also weigh 4 oz raw, or a different weight?
Here is an estimated weight conversion calculator: https://www.modus-energy.com/raw-vs-cooked/
I actually have a question here. Would 4oz of cooked salmon be the same nutrient wise as 4oz of raw salmon if you were trying to make sushi?
This will be different depending on the type of meat and varies from meat source to meat source. Raw chicken vs cooked chicken may be different for example than raw salmon vs cooked salmon. I really don’t know how to answer this question since it will be different, there is no general measure for all raw meat vs all cooked meat. They all hold water and absorb water differently, which will change their raw vs cooked weight.
Do you think you could help me with conversions of raw and cooked meat? For example, I want to make a turkey chili but the meat has to go in raw. if i say I’m putting in 5 oz of raw turkey, that may have different protein then 5 oz of cooked and I’m trying to not have to measure after everything is all cooked + mixed together! pls help! Also, I asked another question about salmon in another forum but may as well ask it here so all the information regarding raw meat is together, if I wanted to make sushi but in my regular meal I needed 4 oz of cooked salmon, how much raw salmon would equal the same amount of protein? Wouldn’t it weigh differently because its raw? What the conversion there? Thanks guys
This will be different depending on the type of meat and varies from meat source to meat source. Raw chicken vs cooked chicken may be different for example than raw salmon vs cooked salmon. I really don’t know how to answer this question since it will be different, there is no general measure for all raw meat vs all cooked meat. They all hold water and absorb water differently, which will change their raw vs cooked weight.
2 questions!
I plan on posting the images when I’m allowed but due to personal circumstances, it seems I will have to take the photos on the 22nd instead and just holding them in my phone until the due date. So I wanted to know if that would be ok? Although, I worry about the hashtag.
I am working hard to have circumstances allow me to take them on the proper day and incase it works out, should we do it in the morning or at night? Because the 25th no longer has the diet so that means we would be having to take the image during the day where we are feasting! Wanted to make sure I take the image at the best time! Hoping that I am able to do so in the first place! pls let me know! Thank you!
Nicole will be releasing instructions on how and when to upload your after photos when the hashtag is released. It is up to you when you want to take the photos as long as you upload them within the uploading time period. If you look at page 5 of the ebook, there are tips on when and how to best take your photos, the rest is up to you.
What can I substitute for Karate kicks?
You can do “low” karate kicks, so just do them about knee length or mid shin length. You still have to hold up your leg with the same muscles as if you were kicking higher, but I’m not sure what issue you are having that you need an alternative for.
If you aren’t able to do them at all, even lower ones, then you can do lateral leg raises. So instead of holding your leg up and kicking out, just raise and lower your leg t the side for the same number of reps as the karate kicks 🙂
Hi
I am 5’6″ and weigh around 120 with fairly low BF : I choose Meal plan 2, felt full/bloated first week but otherwise satisfied. I am able to increase rep or lbs each week but I haven’t gained any weight. Not a bad thing I guess but wondering if I’m building muscles at this calorie intake or should I have chosen higher calorie meal plan?
Thanks
DeniseBased on your height, you should have chosen Meal Plan 3 but you may have still gained muscle. Progress pics will tell more of the story than body weight on a scale will 😉
I was wondering if it would be at all possible for the final hashtag to be sent out in the late evening of the 24th or early morning of the 25th so that those of us in the eastern time zone can get our final pictures taken in the morning on Thanksgiving?? That way we can enjoy the holiday (without totally overdoing it, of course) without stressing out about looking bloated for pics or just all the other stress that comes along with getting ready for that day. Pretty please with protein powder on top??? 😊 I figured it couldn’t hurt to ask… 😁
According to the Challenge Rules, here is the info for when after pics & info can be submitted:
Upon completion of The Challenge, the period for submitting “After” information will begin on November 24, 2021 and end on November 28, 2021 at 11 pm EST/8 pm PST.
I am not sure what time the email will be sent out but Nicole will email the hashtag to everyone as soon as everything is ready on our end to start receiving the after information from all participants 🙂
Once the build challenge is completed I’m wondering what I should do next. Im so happy with this challenge now and the progress I’ve made so far I would hate to go backwards. Am I able to continue with this food plan and do the monthly challenges? Thank you!
Hi Kimberly! So glad to Hera how much you’ve been enjoying this challenge! There are several options after the challenge is over:
– continue with the challenge workouts, cardio and meal plans
– follow the meal plan in conjunction with the monthly workout calendar
– start working with one of the trainers on Nicole’s Training Team for an even more personalized workout, cardio and nutrition programI hope this helps, bets of luck on your journey! 😀
~ Naomi
Hi team!
I have 3 questions, please.
1. How do hip circles/ booty bands help with barbell back squats? What exactly is Theo purpose? You have more tension in your legs by having to contract outward by the tightness of the hip circle. It adds more intensity by forcing your legs to work harder in a different way than without the band. It’s just an additional intensity technique.2. For the gym version of the work out,there is a lot of barball/dumbbells use as opposed to weight machines.
Forgive my ignorance as I’m new to the gym work outs, but why is that? In what way are free weights better than the machines?
What results would I get using leg press vs barbell back squat, for example. Not all gyms have the same equipment than other gyms so Nicole tried to generalize the equipment across the board. If you want to do leg presses instead of barbell back squats, you can do that.3. Can I substitute barbell sumo deadlift with a trap bar deadlift? Or are we talking day and night here?
Sumo deadlifts I feel in my back way more than using a trap bar but I want to have the results they are meant to deliver and not go against the current especially during the challenge. You can use a trap bar for deadlifts instead of a regular barbell, but I would still use the sumo leg position (wide legs, toes turned outward).Thank you,
EvaOk I stayed off the scale but saw that my belly is still getting bigger and love handles are getting bigger. I go to Mexico in a month and want to trim up!
I decided to check the scale and am now up 8 lbs. I really want to go back to the way I was eating, way less carbs.
Any suggestions??All I can tell you is this: if you’ve been following the workouts, cardio and nutrition to a T for the last 4 weeks of the challenge and you are not happy with how your body is responding so far to the program and you don’t trust that this particular process is right for your body, then it is up to you if you want to go back to the way you were eating prior to the challenge.
Just wanted to make sure of something: if u can’t fit the cardio in on the days designated on the calendar schedule (but u got your weight training in but not enough time for cardio any time that day) is it as long as you get 3 sessions in for the week (or 4 for other weeks 3&6) you are good? Thank you
Yep, just do the best you can with what you have to work with and that includes your time/schedule. Ft it in when/where you can 🙂
Yep that is what my chiropractor called it. I saw him after I posted this question on Tuesday. He did give me some stretches to do before my weight sessions and some exercises for it but I’m wondering what your thoughts on training through this might be. He didn’t say NOT to train but I’m wondering if it will be slow to heal if I do. Whatcha think?
This is definitely more of a medical issue, so all I can tell you is to adhere to what the chiropractor advises and based on how your body feels. If there is a “bad” kind of pain, it’s best to not work through it. It needs to heal 😉
