Naomi
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The Dumbbell Bulgarian Split Squat, should the warmup and working sets both be 15-20 reps?
Correct, the difference will be the weight you use. For example, use body weight or 5lb db for warm-p, the heavier weights for the 3 working sets.
I always heard that our maximum heart rate was 220-age. I’m 49 so my maximum HR should be 171 bpm. You suggest to keep the HR between 170-190 in the HIIT sessions. Isn’t that too high?
The range is a general range depending on where a challenge participant is in their fitness level. We have participants of all ages and varying health/fitness. The HIIT should be as intense as you can go, so just use your best judgment based on where you are in your fitness.
Will the links for the workouts on the challenge still work after the challenge ends?
I believe you will have access to the video demo links for one week after the end of the challenge.
Are there videos for the HITT and INTERVAL exercises?
There are not any exercise video demos for the cardio workouts, no.
How often should we be spacing out our meals?
About every 3-4 hours depending one what works best for you and your schedule.
Thanks! I assume the sugar is considered a carb? Or would it be more in the fruit macro category? Appreciate it!
That is pretty high in sugar, I would try to stick to the foods in the meal plan and on the exchange list for best results. If it’s not in the exchange list or on the meal plan, save it for after the challenge.
Sugar would be considered a carb, not fruit.
Hi, my name is Candy and I am so very excited to be part of this challenge! I am 55years young and want to be in the best shape of my life. Oh, and I am going to Hawaii in May so it helps to be swimsuit ready.
CandyHello Candy! We are happy to have you as part of this challenge and hope you reach your goals 🙂
Good evening! I know the almond milk needs to be unsweetened, however can it be unsweetened vanilla almond milk? Thank you!!
Yes, unsweetened vanilla almond milk is fine to use.
Ok, thx for letting me know what the band is called- I had no idea. So my question was, I need to have one of these then, correct?? Or can I do the squats without….. If it makes a difference and the recommendation is to do them with the band, then I need to know so I can order one. Thanks.
You need a hip circle or tight exercise band in order to do “Hip Circle Squats.” If you don’t use a hip circle or tight exercise band, they are just “squats.” The band will increase the intensity of the exercise.
I am 5’8 @ 163 pds. The plan says to follow #3, but adding all the calories up for a week is 12, 936. My concern is that I’m going to loose muscle. I was on an eating plan of 1850 per day = 12, 950 weekly and lost a lot of muscle. So i ended up doing a dirty bulk And gained the muscle back. So now i’m trying to lose the fat and not any more muscle. My maintenance calories is 2549. So if I’m in a constant deficit (40 days) how can I grow or keep my muscle mass?
Hey Sheena- sorry for the delay in response. Everyone participating in the challenge is starting from a different place in their fitness journey, so if you feel that you need to go with the next meal plan up based on where you’re currently at and what you goals are, you can bump up to the Mens Meal Plan.
You could always follow the Women’s Meal Plan 3 for a week or two and see how your body responds, then adjust accordingly. Best of luck! 🙂
Nicole, the new format is brilliant! The new look and links makes it a breeze to navigate the entire challenge. Thank you to you and your team for all of your hard work and effort. 👍🏆💖
So glad you are loving it!!
On the exchange list for fatty proteins I noticed 2 slices of bacon. I think that’s only about 10g of protein. Do we need to add something else to get more protein?
I would follow the meal plan/exchange list guide as Nicole has it listed. She calculated everything based on total daily calories and macros.
In the video, Nicole has a band around her knees with these squats. Is this part of the required exercise? Should I get some of these?
Thank you!
Correct, she is using a hip circle — hence “hip circle squats” 🙂
For the leg swing on Day 1, it says 15 each leg. The video shows a side leg swing and then a forward swing. Is it 15 to the side and 15 front and back as one set?
It should be 15 legs swings each direction, so 30 total front/back, then 30 total side-to-side for each leg.
On the At-Home dumbbell only on the body weight squat line, what it says 3 sets, but what does 4×15 mean?
Sorry, it is a type-O. It should be 15 reps
I am not sure which plan either I’m 5’2 176pds
Follow the meal plan according to height, as mentioned above 🙂
Got it!
When will Facebook group approve “join requests” be active?
Not a big social media user, could just have missed it or not know how.I just approved you 😉
Great! Thank you
The print outs are the signs/paper that will have dates March 29 and May, for before and after progress pictures we are suppose to holdOh, lol! There are no pre-made print outs. You just write the before challenge hashtag on a pice of paper yourself, and the same for the after pics when that time comes. I was so confused, lol!
Follow the instructions here: https://nicolewilkins.com/challenge/40-day-buns-guns-challenge-2021/?section=upload-your-photos
Good Morning
The demo video is missing for the hollow hold dumb bell press on day 2. I’m
Not sure what that one is.
Face palmThanks !
Can you please email any technical issues, such as missing links or demo videos, to [email protected] and they can address these issues 🙂
Hello! Does the grocery list include enough ingredients for the recipes as well? Or should I buy extra to make those? I plan on doubling the amounts on the list to make it through the week. Thanks so much!
The grocery list should include everything necessary for the meal plans, including the recipes.
What is the difference between the dumbbell squat warm-up and the dumbbell squat in the superset for Day one at home workout dumbbell/body weight?
The difference for the warm-up vs the other squats will just be the amount of weight you use. Warm-up sets should be lighter in weight than “working sets.”
Is it accurate that the post workout meal doesn’t change for women’s meal plan 2 even though the macro amounts are different? It appears that the serving sizes change in the other plans.
That is correct, the calculations are for the total day’s calories/macros and each meal plan will vary slightly on the changes.
Any suggestions on a good fat burner
Nicole is coming out with a fat-burner soon, so we cannot recommend other specific competing brands of fat burners. Nicole also did not include a fat burner as part of this challenge supplements, so it is not necessary.
Hot black coffee ok? How much? Coffee is fine, just use your best judgement with how much per day.
Suggested daily water intake? Aim for about 1 gallon of pure water per day.
Can I sub the protein I have already?
Purely Inspired plant based protein
2 scoops 130 cal, 2 fat, 20 protein, 9 carb That is fine to use, but it’s higher in carb s than what Nicole has in the meal plan, so make sure you food journal in an app such as My Fitness Pal to make sure your portion sizes are within the required daily macros for your meal plan.
Where are the print outs for before/after challenge pictures?I don’t know what you are asking, what print outs?
When we begin on Monday with the lower body workout, do we follow the low day meal plan as on page 57, or do we follow the high day meal plan since it’s leg day?
Julie
LOVE THE NEW FORMAT!!
Follow the meal plan as the day indicates on the calendar on page 7 of the PDF (here), so Monday will be a low day.