Naomi
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I’m pretty realistic and I know to trust the process…just wondering if there is a general gauge to consider for how much weight I should be losing per week if I’m following diet and working out hard?
There is not a general weight loss that should be achieved since everyone is starting from a different place and everyone’s body will respond differently. Also, weight loss is not necessarily equal to success/progress. Some people will lose body fat, increase muscle and loose inches all over but gain a few pounds. I wouldn’t not weigh again until the end of the challenge, just focus on getting all your workouts in, hitting your ear targets, getting your cardio in and trusting the process.
If you do want to gauge progress weekly throughout the challenge, I encourage you to do this with weekly progress pictures, not weight on the scale 😉
I work out early, right after waking up. The postworkout meal is for after- is there anything to eat before? This is my first workout here, but in other workouts I’ve done and things I’ve read, I’ve heard it’s important to have protein before working out. Just wondering about if I should be eating before beginning a workout, and if so, what?
Some people eat Meal 1 before their workout if they workout first thing in the morning. Others will eat their post workout meal after a fasted workout first thing in the morning, then eat Meal 1 about 2-3 hours after their post workout meal. Some will eat half of Meal 1 before their workout, then eat their post workout meal after their workout, then eat the rest of Meal 1 about 2-3 hours later.
Just do what works for you 🙂
If I’m sore from Wednesday Leg Day, Should I do Leg day on Friday? Is that ok?
Thanks
M
You can do that, yes 🙂 Great job pushing hard, keep it up!
I am on Meal Plan 2 – Phase 1 and I have a question about fat grams per day. When I’m switching between meal option 1’s or meal options 2 they have different amounts of fat or not any at all so I’m just curious as to how many total grams I’m supposed to have for the day as there are not meal totals. I want to make sure I’m getting my fat in where I’m supposed to.
There are meal totals located at the bottom right hand of your meal plan for calories and macros. Daily totals and meal totals are listed for calories, fat, protein and carbs 😉
I guess I should’ve explained myself a little better lol.
I’m not supposed to lift heavy as far as squats, deadlifts, leg press or overhead pressing due to spinal issues.
Maybe in my mind….failing at 10 reps would be lifting a heavier weight on some exercises than I’d feel comfortable with due to my back.
When my doctor advised not to lift heavy, I guess I don’t know what that is! Because my “moderate” weights are considered heavy to most people lol.
I’m probably confusing you more 🤦🏼♀️. I also haven’t worked out in awhile and I fear if I lift what I could actually do 8-10 reps with, I would hurt myself (since I Haven worked out in so long).
I’ve definitely always been preached at to start with lighter weights when you start working out. Obviously, I trust Nicole but this has been beaten into my brain!!
It’s been 2 years from hell 🤪 I just don’t want to hurt myself or further injure my back after everything I’ve been through.
You may not know how to answer this hot mess of a question and that’s fine 🤣🤣🤣
Essentially, if I do not feel comfortable doing a particular movement for 8-10 reps, I can just increase my reps then? I will try my best not too. Just wanted a professional opinion ☺️
Hey girl, welcome back!!
I’ve followed your journey some over the last few years and I know it has been a LONG road! I am so excited for you to be able to join this challenge and ease yourself back into weight-lifting.
Above all else, listen to your body 😉 Don’t do anything you don’t feel comfortable doing or if something just doesn’t feel quite right, adjust it in a way that you don’t feel compromised. In your case, I would just stay with the 10 rep range and not try to push it to 12-15 reps. Use this challenge as a starting point ease your body back into all of these movements, exercises, and getting reacquainted with varying intensity of muscle contractions and focusing on mind-muscle connection.
Your first challenge back is definitely not a time to go all out just yet, I know you know that 😉 Use this as a stepping stone, a platform, a foundation to start slowly building back up.
We’re so happy you’re at a point in your recovery that you can do this!! Please keep us posted on your progress Krstin 😀
Yes I know how to use the exchange list, my point was sometimes option 1 and two are different. So basically I can choose either option one or two and just use the exchange list accordingly. That’s what I thought but I read a comment where someone said if you start with option 1 you need to stay with option 1 meals for the remainder of the day.. but that didn’t sound right
You can swap between meal options from meal to meal. They are roughly around the same calories and macros, but the foods used to make up the calories and macros might be slightly different from meal-to-meal. You can choose Option 1 for Meal 1 and Option 2 for Meal 2, for example. The only rule that relates to this is not swapping from the regular meal plan to the vegan meal plan, as that would throw you off 😉
Hello Team,
After my shoulder training, I can feel maily my trapezius. Is this a sign of too heavy weights with a bad technique? Or is it ok? I tried to lift as heavy as I could but I can’t feel my shoulders. Would you recommend to lower the weights and concentrate more on the technique? Actually, I feel that my trapezius is already too big 🙂
Thank you for your answer.I would lower the weights and try to focus your mind/muscle connection on your shoulders. Traps tend to want to ‘help out’ especially if the weight is on the heavier side and your shoulders start getting fatigued 😉
Hi! Quick question on order of Row your Bloat circuits:
Do you do each circuit 5X before moving to the next circuit (i.e. circuit 1X5, circuit 2X5, etc) or do you complete circuits 1-5 1X then repeat for a total of 5 rounds? Thanks so much!It’s 5 rounds of each circuit, then move on to the next circuit or 5 rounds and so on 🙂
Hi, I am wondering what to search for to find the facebook group associated with this challenge. For some reason I haven’t been able to find it. Thanks!
Hey there- there isn’t a Facebook group associated specifically/solely with the challenge but Nicole has a Facebook Community Page. Many people in the Facebook Community Page do participate in the challenge, but not everyone in the group is participating in the challenge so we ask that you don’t post any specifics about the challenge program. You can read more about what can/can’t be posted in the rules/guidelines of the group 🙂
You can join the Facebook group by clicking HERE and answering a few questions 😀
Hello,
If I don’t have access to weights, can I use bands for the weight workouts? Thank you.Yep, just do the best you can with what you have to work with 😉
Thanks Naomi. Another question about this meal – I don’t love veggies in the morning. Could I add the spinach to my Meal 5 post-workout smoothie? And can that smoothie be made with almond milk (unsweetened)? Thanks so much.
Yes and yes! 🙂
Wondering if I could replace PB with powdered PB and at what amount? Thank you!
PB Powder has different calories and macros than PB, it is not an equal exchange. If you are going to adjust and swap different food sources that aren’t an equal exchange via the exchange list guideline, I recommend you use a food journal app such as My Fitness Pal to calculate accurate portion sizes based on your meal calories and macros 🙂
Wondering if there is an alternative to this exercise or if I should just continue doing it as I can?
I get about an inch and a half down with my elbows and can push back up from there but I cannot go to the floor yetThat’s OK! Just keep doing it the way you’re doing it, it will help you gain strength and when you are able to get lower you can use that as a measure of progress 😉
If I train both weights and cardio in one giant session (4am), how should I time my pre workout and fat burner so I am not taking them at the same time?
You can take them both at the same time before your workout without any issues since the pre-workout is non-stem so combining them isn’t ‘overstimulating’ your system.
Since you are training that early in the morning, I’m not sure how else you can take them except together at the same time.
Hello Team, I’m wondering if I can run 3-5km (it might not be effective enough as HIIT) as my cario workout. Or do I need to do HIIT 30 mins as it is a different type of exercise for this plan.
Unless you are doing sprints, running is considered more steady state than HIIT. Sprints are considered HIIT. HIIT is High Intensity Interval Training, so if you sprint for 30-60 seconds, then walk for 60-90 seconds and repeat for 30 min, that is HIIT. If you run 3-5km for about 30 min, that is considered steady state cardio because you are not sprinting at high intensity and you aren’t incorporating intervals.
So it just depends on how you are running during that 3-5k, does that make sense?
I have read recently that the wromg shoes can be adding to knee pain when it come to foot wear for lifting, any opinions on this ?
For leg workouts specifically, a flatter bottomed shoe is best: Vans & Converse All Stars (“Chuck Taylors”) are two popular lifting shoes.
Hi – I couldn’t find this anywhere – sorry if I missed it!
If working out first thing in the morning – is meal 1 the post-workout meal followed by breakfast a few hours later?
Thanks!That is correct, yes 🙂
Is it ok to take fat burner pills during the 3 phases of this challenge? Or on the last two when the goal is too lose fat?
I would wait until Phase 2 & 3 to start a fat burner when you are in the body fat loss/shredding portion of this challenge.
I also can’t see the kneeling alternating arm/leg raise video. I hope it’s fixed soon! Thank you, Jen
The link to this video seems to be working for me: https://nicolewilkins.com/exercise-demo-kneeling-alternating-armleg-raise/
If you are still having issues accessing the demo video when you click on the link, please email [email protected] and they can help fix any technical issues.
Thank you! BTW – not sure if you (vaguely) remember me, I was always at AF Chapin at o’dark thirty in the morning working out. The only female among the few guys at that time. You’d come in between 4:30 and 5:00 to train Stephanie. I thought your photo looked familiar! Good to “see” you!
Oh wow, small world! I am not sure if I remember you, I can’t see a pic of you or know what your last name is lol! I am sure if I saw you, I would remember your face 🙂 I feel that that was forever ago, but have such fond memories of training at the old AF Chapin location. I miss that old place 😀 I train clients out of my garage gym now. I hope you are doing great! So glad you joined the challenge, you’re going to love it!
Thought general chat was also for progress, motivation etc… so no question.
Ahh, gotcha! Just wanted to make sure I wasn’t missing a question about the workout. Great job 👏
What do you all use to season your ground turkey and egg whites?
You can use any seasoning you wish as long as there are no additional things like sugar in the ingredients. Nicole lists several seasonings in the optional condiments section of the food list. Everyone’s tastes are different, so it is up to you how you prefer to season or not season your foods.
I know the challenge doesn’t start until tomorrow but I went ahead and did the first workout today (reasons). Can’t upload a photo here (file ext error?)….
https://www.instagram.com/p/CRdqz36nFa7/?utm_medium=copy_link
Hey there- what is your question about the first workout? I am confused about what you are posing about. Do you have a question?
Is there a specific type/brand of heart rate monitor you recommend? What features are most important?
We don’t recommend a specific HR monitor, just one that can accurately track how many beats per minute your heart is beating 🙂
Hi I’m Ellie from Australia. I’m a little overwhelmed. At 164cm and 84kg I thought meal plan 3 but it is just a huge amount of food so may I do meal plan 2? I have prepared one day and will wait for some help. I am happy to be automatic re same breaky, same meal after training, same lunch, same afternoon then protein serve and veggies for dinner
My other query is can I do cardio then weights or just way better to do weights then cardio
Thank you so much. Very much a newbie
You can choose whichever meal plan you feel is right for you, though I recommend following Nicole’s guidelines for the best results 🙂 Calories WILL be dropping down for each phase, so you don’t want to start at low calories because higher calories will help with muscle development, then as the calories decrease, you will lose body fat. Best of luck!
