Naomi
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We don’t have a hyperextension machine where I live and am a bit scared of attempting this exercise on the back extension machine. Any alternative to this exercise? Single leg deadlifts maybe?
If you don’t have access to one of the machines in any of the gym workouts, I would refer tp the equivalent exercise in one of the at-home workouts. Single leg deadlifts will work as an alternative 🙂
I made spaghetti squash seeds by roasting them. No oil just a teeny bit of sea salt and spices. Then I realized it’s not on the plan anywhere. Can it be incorporated? If so, replace what?
I am not sure what the exchange for this would be, but you can plug in pumpkin seeds into a food journaling app such as My Fitness Pal to see what the equivalent portion size exchange would be 🙂
I work with someone for legs two times a week is there anyway I can use one of those off days as a second leg day?
Sure 🙂
All the workouts. There are 3 sets of each exercise. Are we supposed to do all 3 sets & then move on to the next exercise or do 1 set, move the next and rotate through?
There is an indication in all the workouts if it will be a superset or isolated movement. Please read page 13 of the ebook for more information on Isolated Movements and Supersets (in the green “bubbles” to the right of the page). Then refer to the workouts for indications of how to perform the exercises. If there is no indication of a superset, then it is an isolated exercise.
Anyone else having trouble getting all the food down 🥴
Just do your best! You will likely start getting hungrier as you lift heavier, build some muscle and your metabolism starts revving 🙂
I am finding this to be so much food. Especially the carbs. And 5 meals a day on work out days! I am scared I am going to go backwards and put weight on, I had previously cut down on carbs to do a more keto diet and lost the stubborn 8 lbs.
Do I have to eat it all??No one can force you to do anything you don’t want to do, lol! I normally eat keto and have since 2013 but occasionally follow Nicole’s challenges and follow the meal plan to a T. I am following this challenge and jumped from 30g of carbs per day to 260g of clean, quality carbs. It’s amazing what your body can do and how it can adapt. As long as you’re working as hard as you can with your workouts, lifting heavy, focusing on mind-muscle connection, and eating clean foods from the meal plan or exchange list, you will gain good quality lean muscle and your metabolism may rev up a bit!
Give it a good honest effort. You signed up for this challenge for a reason and if you aren’t happy with how your body is progressing after you give this a try for 45 days, you can always go back to what you were doing before the challenge. Trust the process, you can do this! 😉
Are we meant to do all 3 rounds of 1 exercise before moving on or are we going from top to bottom 3 times through?
Can you tell me which workout you’re looking at so I can answer your question please?
Hi!
Next week I’m going on vacation for a week. I would love advice on how to stay on track as much as possible with my meals. I will be staying at a resort, so I will not have a kitchen, but I will have a mini fridge. There is a Trader Joe’s nearby.
Thank you!!
AnnieDo your best to stick with the meal plan as closely as you can. I would recommend logging your meals in a food journaling app such as My Fitness Pal so that even if you aren’t able to have access to all the foods in the meal plan, at least you can gauge portion sizes and stay close to your calorie and macro goals. Bring a food scale if you can, look at the food exchange list and utilize as many travel-friendly foods on the exchange list as you can 😉 Enjoy!
Should the pasta be weighed and measured cooked or dry?
Pasta is measured cooked, this info is found on page 57 of the ebook 🙂
Hi, this question is for Nicole, on the information for the serving is a error and knowing that depending on the brands I use could be different from Nicole calculations I would like to know what are the totals per serving
On the ebook shows 245 calories, 25g protein, 10g carbs, 25g protein, 12g fat
I am sure is a typo error but I really would like to know
Thanks in advance
Ps… as usual load a picture never work but please check
The totals are: 245 calories, 25g protein, 10g carbs, 12g fat
Just wondering what would be an appropriate substitution for push-ups as I am currently having a wrist issue.
ThanksIf you can do wall push-ups, this will help alleviate weight/strain/pressure on your wrists. Otherwise, just skip the push-ups for now. I hope your wrist feels better soon!
I was walking 10,000 steps a day before challenge. Should I only stick to the 3 days of Hiit cardio?
Any target we should hit for steps every day in addition to cardio?I would not count your daily steps in with cardio and would not adjust cardio regardless of daily steps, that is just your daily movement.
I’m starting the challenge off with a terrible allergies/cold. I’m able to still eat the meals, but today I chose to follow the off day plan because I’m unable to do the workout planned for day 1. I should be able to switch the days around this week as long as i’m feeling better and have a similar on/off day split right?
Nicole recommends that even if you rearrange the workouts/rest days, you should keep the nutrition the same because it will throw everything off if you try to rearrange Plan A / Plan B meal days. So even if you have a rest day on a regularly scheduled workout day, keep the meal plans in the same order. I hope you feel better soon! Don’t try to push it if you aren’t 100#%, your body needs rest in order to fight your cold/allergies.
Just confirming I am doing this right. If I exchange the brown rice to white rice in meal 5 meal plan 2A• (2 SC) 200g brown rice = 200g of white rice? (2 cups)?
That is correct.
Hello
I am 50 yrs old and I have been very overweight, very fit and competed, and now overweight again but I have never stopped weight training and working out. I am concerned that I won’t be able to tighten my body again to my satisfaction because I am now like a used up elastic bandHey there- do you have a question about the challenge that I can help answer?
Previos challenges have had Greek yogurt as LP 12 oz but this challenge it’s 8 oz. Is this correct ?
This is correct, Nicole re-adjusted the potion size for the challenge.
Good morning. I have two questions.
Two-Angle Curls: What is the benefit of the twisting/shifting aspect of this move?
Dips: I think of dips as a triceps move, but notice that it is in the chest workout. What is the best way to connect mind-body for dips as a chest move (i.e. what portion of the chest is most activated?)?
Thank you.
LindaGreat questions! The two angle twisting movement of the biceps forces you biceps muscle fibers to work in different ways, so you are essentially making your biceps work much harder and more intensely with the two angles vs just one angle for so many reps/sets at a time.
Lean slightly forward with your chest more on the dip machine to hit your chest a little more, but you will also feel it in your triceps.
Best of luck with the challenge!
I get the cardio is in the Ebook. I don’t like the options provided, I want to do something different. So to be clear, the cardio provided in the Ebook is HIIT cardio?
Thank you for clarifying your question. Yes, the cardio is HIIT. What I meant is that Nicole explains what type of cardio is to be done for the challenge (HIIT) in the cardio section of the ebook.
Hi! Were you able to find out anything regarding the second part of her question regarding the training videos? When you click on the video and watch it and then try to go back to the work out it actually takes you back to the beginning of the e-book and you have to start all over to find the day and the exercise you were looking at in the first place. It didn’t used to be that way in the old format. It used to go right back to the work out you were looking at.
This is an issue we’ve been dealing with the past several challenges that we’re trying to rectify for future challenges.
I am 5 ft 1 and 115 lb but I usually eat 1900-2000 calories and know from past experience that below this I feel hungry most of the time. Could I follow the next meal plan up or combine some of the meals to feel fuller?
Yes, you can 🙂
Will the forum for this challenge be listed in the forums when the program starts so we don’t have to go into the challenge every time?
No, this is the only place the forum will be located for the challenge.
Is there a suggestion on making the leg raise and double crunch harder? I won’t feel 10-12 reps.AMRAP? Any way to add weight?
For the leg raises, all I can think of is adding ankle weights or hold an exercises band on one end and wrap the other end around your feet for resistance.
For the double crunches, hold a plate weight level with your abs and see if that helps. Also, just really focus on the mind-muscle connection and make sure you are contracting your muscles really hard on the crunch and resisting your legs on the way down in the leg raise exercise. Don’t just let gravity drop your legs down, it should be slow and controlled so you can really feel your muscles working.
I hope this helps! 🙂
Barbell curl 21 – I know we are supposed to lift heavy, but this will essentially have 21 reps. Do we just stick with a weight that we can complete all 21?
Substitution – I have enough equipment to do almost everything on the gym workouts except the low cable flye and hero curl because I don’t have 2 cable machines. Should I do single arm for those or should I substitute with the exercise in that does of the home full equipment? Example, decline pushup and Incline hammer curl instead for those 2 exercises in a superset.
I always have to go much lighter w/ BB Curl 21’s, choose a weight you can complete all reps with 🙂
I would sub the exercises you aren’t able to do in the gym workout with the equivalent exercise in the at-home workout. Bets of luck with the challenge! 😀
I noticed on the calendar for weeks 3 and 6 cardio is only listed on Monday and Thursday. For weeks 3 and 6, is it Monday, Tuesday, and Thursday?
That is correct, good catch! I will send this to the team to have it corrected in the ebook. Thank you! 🙂
I have a question about the 6 egg whites. The plan calls for 2 yolks and 6 egg whites. Instead of breaking 6 eggs can you use the liquid egg whites that you buy in a container? If so what would be the measurement be, 6/egg whites equals what in cups?
Yes you can. Portion size measurements can vary from brand to brand so for accurate equivalent measurements for 6 egg whites, refer to the portion equivalent on your container.