Naomi
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I’m looking over the 40 minute interval workout in phase 2. For rapid fit I added it in my interval timer and it came out to a little less than 25 minutes. Is this correct or did I miss a round somewhere? Second set is 3 rounds total: 1st round is 60 seconds, 2nd round is 45 seconds and third round is 30 seconds or did I do this wrong? Hope this makes sense.
You will perform 3 rounds total of the first round of exercises:
PERFORM 3 ROUNDS OF: (6 MINUTES)
• 30 seconds Jumping jacks
• 30 seconds Plank Shoulder Taps
• 30 seconds Bench (chair) Step Ups
• 30 seconds Alternating Lunge JumpsThen perform 3 rounds total of he following:
Round 1: 60 seconds each exercise Round 2: 45 seconds each exercise Round 3: 30 seconds each exercise Rest 1 minute after each round
• Jump Squat
• Pushup
• Bodyweight Sumo Squat
• Burpees
• High Knees
• Mountain Climbers
• Plank Knee RaiseIncluding the rest after each round, the whole workout should take about 40 minutes, but repeat if necessary for desired time length 🙂
I’m looking over the 40 minute interval workout in phase 2. For rapid fit I added it in my interval timer and it came out to a little less than 25 minutes. Is this correct or did I miss a round somewhere? Second set is 3 rounds total: 1st round is 60 seconds, 2nd round is 45 seconds and third round is 30 seconds or did I do this wrong? Hope this makes sense.
Hey there, let me double check this and get back with you 🙂
HI- I know we are already almost done with phase one but I do have a question about the meals. I had asked earlier if you I could eat meal 4 option 2 a few times a day and was given the answer yes. However I was relooking it over and meal 2 option 2 is the same items but it is minus the vegetables and 1/2 the fat. Are these meals about the same calories? Am I eating extra calories a day?
Thanks, Jodi
Hey Jodi – Nicole explains all of this in the Nutrition Tab of the challenge web site (swapping meals/foods, eating the same meals several times throughout the day, etc) so make sure you watch the videos and read all the info so you don’t miss anything important 🙂
As long as you are eating according to the program plan and what Nicole advises, you are eating about the target calories and macros by the end of the day and are on point with your nutrition. Great job, keep it up! 😀
On week three of challenge, lost a little weight after first two weeks. Put some back on this week but clothes fit better. Partner experienced the same thing, is this normal?
It is not unusual during a physique transformation for weight to fluctuate. It will rarely ever be a liner decline and will be more like an up and down zig-zag. Keep up the great work, stay consistent and trust the process 🙂
Suggestions for alternatives to rear delt exercise? Looking to hit the rear delt without the motion that is required for the rear delt flye, reverse pec deck flye, reverse cable flye- that motion has flared up an old rotator cuff injury. 😢 But wondering if there is a different exercise(s) that will still hit it. ??? I’m doing the gym workouts but open to anything.
Hey, I just answered this question in another place where you asked. I think it was in the general chat forums tab.
Hi! I’m trying to figure out if I should or could bump up my meal plan? I’m currently doing meal plan 1… I’m 42 years old… 5’3 1/2” and yesterday weighed in at 121.3 with an 18.0 % body fat reading on the Inbody machine. I did meal plan 1 on the Build challenge previously and stuck with it until this challenge started and want to continue to build muscle! The last few days I’ve been super tired and hungry and unmotivated feeling. I have done the meal plan and workouts to a T with this challenge and the last but caved tonight and ate 8 cashews and didn’t even attempt cardio as I just feel spacey and have zero energy. I know Im supposed to trust the process and do the plan how it’s written, which I intend to, but wasn’t sure if there’s ever a recommendation to move up. I’m on my period too so that certainly doesn’t help lol.
That is totally up to you if you want to try bumping up a meal plan for a week or two and see how you feel and how your body responds, or if it might more be attributed to that time of month and needing more sleep 😉
Can we have no sugar added tomato sauce?
Even though it is no sugar added, t will add calories and macros to your daily totals so just make sure you are logging your foods and any extras you consume to make sure you aren’t going over your daily calories and macros.
I forgot to eat my fruit with meal 2. Can I eat it at anytime or should I just skip it?
If you forget to eat a food with one of your meals, you can eat it at any other time throughout the day. As long as you aim to hit your daily totals, you can arrange your food/meals however it works best with your schedule with the exception of the post-workout meal which should always be scheduled weight-training post-workout.
Suggestions for alternatives to rear delt exercise? Looking to hit the rear delt without the motion that is required for the rear delt flye, reverse pec deck flye, reverse cable flye- that motion has flared up an old rotator cuff injury. 😢 But wondering if there is a different exercise(s) that will still hit it. ??? I’m doing the gym workouts but open to anything.
Any type of row will also hit the Rear Delts: single arm or rows with both arms at the same time, using bands, cables, dumbbells, barbell, kettlebell rows, etc.
If I take collagen do I count the protein towards my daily total? I’ve heard yes and no.
I would count it towards your calories and macros, yes.
I also have the same question as the 2 above. Phase 2 calendar still says off and also HIIT??? Cross reference the original Thursday and Friday workouts to the “updated” and something still isn’t correct. Please clarify.
This has been corrected in the ebook and the current update is available on the online PDF ebook: https://176p3x1o5f5d19fpdxw83g5v-wpengine.netdna-ssl.com/images/2021/01/2021-NW_60DAY_CHALLENGE_FINAL_LINKS4-1.pdf
Want to confirm. Superset
crunch to dumbbell floor press 1 set = 15 reps at 15 lbs, standing alternating dumbbell flye 15 lbs then 12 reps crunch to dumbbell floor press at 20lbs then standing alternating dumbbell flye 20lbs and last 12 reps crunch to dumbbell floor press at 25 lbs then standing alternating dumbbell flye at most weight maybe (20) this is one set correct ?Please confirm because I find my workouts are taking longer.
Migdalia
You will use whatever weight is appropriate for you to feel challenged, Nicole does not “prescribe” specific weights since everyone is at a different strength level. For the supersets, you will alternate back and forth between the two exercises you mentioned and perform between 12-15 reps of each exercise for 3 sets.
HI there,
When I click on your link the macros are correct however the book that I printed on page 52 says this. You may want to say something about re-downloading the correct page?The link I posted above is the only version of the PDF ebook that is on the challenge web site.
HI there,
When I click on your link the macros are correct however the book that I printed on page 52 says this. You may want to say something about re-downloading the correct page?The link I sent you is the only version of the PDF ebook that is on the challenge web site.
HI there,
When I click on your link the macros are correct however the book that I printed on page 52 says this. You may want to say something about re-downloading the correct page?The link I sent you IS the the re-downloaded correct PDF page.
Hello, I have a weird question. Yesterday I noticed that I was super irritated at home with everyone…Its like every thing just set me off. Meal prepping is overwhelming just because I am making things for my self and trying to take care of my family. I do not have a lot of support with my husband for this challenge as he thinks it is just another one of my “fad” ideas that I came across because it was on facebook. I am generally healthy, happy for the most part, but I def feel out of my norm. Is this normal?? I also feel disappointed that I am not seeing more results. I do feel that I can lift stronger weights, but thought I would be able to see some added definition. Any thoughts would be appreciated, thanks.
This is not unusual, don’t forget that as your body adjust, your mind, emotions and your family are adjusting to the changes to 😉 Results will come, just stay consistent and trust the process. You can do this, but not without a few “growing pains” of all kinds.
what is the difference between HITT and interval. I get that HITT training keep you in a higher heart rate which is why it is a shorter period of time. For instance a spin class could be both and what about run intervals on the treadmill at a good clip? I teach spin classes two times per week so what would you consider that- they are 45 min long and intense? so no steady state?
Nicole does a great job of explaining the different types of cardio in the Cardio Section of the challenge material 🙂
Hi,
I am following meal plan 2. I was looking forward to phase two macros. I believe there may be a typo…ca you confirm?
In the plan phase, 1 daily totals are 140p,185c,48f However when we get to phase 2 the daily totals call for 140p,125c,11f, and the meal totals call for 18 fat for each meal…can you let me know what the accurate total is for the daily fat?Hey! I’m looking at the totals for Women’s Meal Plan 2 for Phase 2 and the daily totals are:
140p
125c
72fI am looking at the ebook, page 52: https://176p3x1o5f5d19fpdxw83g5v-wpengine.netdna-ssl.com/images/2021/01/2021-NW_60DAY_CHALLENGE_FINAL_LINKS4-1.pdf
What are you looking at?
Sorry about that. Actually i did all of them today and it wasn’t that bad. It was concerning the At-Home workouts – Dumbbell only plan.
Would have been the multi grip row. And by pull ups I meant pull the weights up. Where the video shows three different pulls on the weights. Would all three be counted as 1 rep. Since it is a pull. I am sure it is.
Multi-Grip Dumbbell Row
1×10 (warmup),
3×12-15 • 3×8-10Thanks for your time.
Ok gotcha now! Yep, all 3 positions are counted as one rep total. Anytime Nicole has a “multi position” exercise, each position will count as one rep because you are only doing one rep in each position, even if there are multiple positions per one rep, does that make sense?
Hi,
I need to adjust my workouts so that I am doing HIIT on Saturday, Sunday and one weekday. I’m having a hard time getting it all in during the week but I don’t to just give up on the cardio. I read to adjust rest days as needed. Can you recommend how I should my workout schedule?
Hey there- just shift the workouts in such a way that you are doing a weight training workout on the same days that correlate with when you are doing a HIIT workout. I do’t know what day you are starting your strength training workouts, so I don’t know how to advise you structure which workouts on what days, do you know what I mean?
Since the structure of the schedule as Nicole has them in the program call for rest days on Thursdays and Sundays, just find a different day to have your complete rest day instead of Sunday and shift the workouts (keeping them in the same order as Nicole has them) to whatever days are best for you to workout, and have 2 days that are best for you to have as your rest days.
So the video has three different pull up variations. So do you do all three pull ups as one rep?
If so that would be for 3×12 set/rep about 3×36 actually?
Thanks.Hey Stewart- are you looking at the gym workouts, at-home workouts or dumbbell only workouts? I only see the multi-directional dumbbell raise in Phase 1, Day 5, and you mentioned two different exercises – dumbbell row (which is not a raise, a row is a different exercise than a raise) and then you mentioned pull-up variation (which is a totally different exercise also).
Can you tell me what exercise you have a question about? And which workouts you are looking at?
I did something to me left leg (knee/ankle). I’ve seen my doctor and she put me on a two week restriction of no lower body workouts. I’m excited let a message for doctor regarding light, slow bicycle rides.
Any suggestions what type of cardio – if any – I can do for the next two weeks.
Thanks.
I am so sorry to hear that 🙁 I hope you recover well!
As far as cardio goes, if you have access to any of the following, they are great forms of cardio that don’t negatively impact your lower body:
– swimming
– punching bag/boxing
– medicine ball slams (on the ground or wall balls)
– battle ropesI hope this helps, please keep us posted on your recovery! 🙂
On rest days (Thursday and Sunday) should we leave out the banana in Meal 5?
Nope, just follow the meal plan as it is written. Your body needs the extra calories and nutrients in the banana for recovery.
Man I stink at these. Will I improve as leg strength improves? I can get my rump about 3/4 down to the bench but I’m a bit wobbly the rest of the way. Thanks!
As with anything in life, practice makes perfect. I don’t know anyone who was born being able to do pistol squats ;-P Everyone starts somewhere and as you get stronger and more stable/balanced, you will be able to perform this exercise better, yes.
Hi All. In the past I have been pretty regular. You know a visit for #2 every day or every other day. But since I have gotten into the program I don’t appear to have much #2. I am drinking between 1-2 gallons of water a day and following the meal plan 100%. I don’t feel like anything is backed up. It’s more like I am using up all the food I am eating. Sure I am in the bathroom way more than normal for #1 trips, but #2 is not around much. Is this normal?
If you are eating pretty differently than you’ve eaten in the past (different foods, different quantities, etc.) then it is not uncommon for your digestive system to have an adjustment period. A change in exercise/activity can also affect the blood flow in your digestive system as well, which can cause a temporary change in bathroom frequency while your body adjusts.