Naomi
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Hello,
I am looking at the “Resistance Band Wide Grip Pulldown” and the sets say 5 but the reps say 3×20. I’m sure this doesn’t mean a total of 300 reps but could someone please help me understand how I should interpret 5 sets of 3×20 reps?
Thank you!!
The exercise calls for the following:
5 sets total as follows:
2 x 10-12 reps (so the first 2 sets are warm-up sets of 10-12 reps)
3 x 20 reps (the next 3 sets are “working sets” of 20 repsI’ve been experimenting with Intermittent Fasting. I don’t workout until after work (5pm) so eating fasted isn’t a concern but I am curious on your opinion of Intermittent fasting in general. I am post menopausal and I’ve heard it could help with post menopausal “belly fat.” I’m more inclined to believe it’s more related to my food choices. ;( Anyway, I was interested in your opinion. 🙂 Thanks.
This is a very individual thing, so if it seems to be working for you and you are experiencing benefits from it, that is totally fine. Some people might experience positive results, others might not. But if you don’t intermittent fast and eat whole, healthy, unprocessed foods you will experience more health and fitness benefits than if you do intermittent fast and eat mostly processed foods.
Is it more important to get 5 meals in or to get your macros/calories? With my schedule it’s easier to have 3 meals and a post workout meal than 4 meals + pw.
Your total calories and macros for the day are what is most important to focus on, if you need to have 4 instead of 5 meals that is totally fine.
hi can i upgrade to vip ? i can’t find a link that will just let me purchase the vip part. thank you
Can you email this question to [email protected] so they can help you with upgrading?
Is it important to get the cardio done on same day as workout or can you do them on non-workout days?
It should be better to get cardio in on workout days if possible so that rest/recovery days can just be for rest/recovery but if you need to do cardio on a separate day for schedule/time reasons you can do that.
Can you drink propel?
That should be fine in moderation, yes.
*for VIP
She should be sending a link out for all VIP — if you aren’t getting links/messages you can email [email protected] to find out how to get the links.
I have chickens and plenty of eggs. Do I have to buy the liquid egg whites? Can I just use my eggs and take the yolk out?
The liquid egg whites from a carton and egg whites from an actual egg are the same thing.
When measuring our food do we do it from cooked or not cooked. Example sweet potato
Measure everything cooked except hot cereals like oatmeal and cream of rice.
I signed up for the VIP group, should I be a part of the earlier call on Sunday or do I only have to join on the later call with the VIP group? TIA
You can do both if you’d like 🙂
If I’m lactose intolerant and gluten sensitive then just sub out all the bread and dairy? I feel like it’s an obvious yes but what to do my best here (30 day shred).
Yes, there are more non-lactose and gluten free foods on the exchange list then there are foods with lactose or gluten in them. Just follow the meal plan calories and macros but exchange for lactose and gluten-free foods.
Hi Team!
So I know I should be listening to my body when it comes to training with an injured knee, but still would like to ask for help.
I tried today and I could take maybe 5 mins on an airdyne tops 10min on the treadmill (elevation 3-5, but tops 5.5 km/h 🙁 ) And that is it :(( I also have to walk my dog 3x a day and we usually aim for at least 4kms/day (even with my injured knee).
How can I make the most out of cardio if 30 mins is too much for my knees, and the intesity should be looow impact 🙁 I still wowuld like to get results.
Also should the calorie be modified if I can not meet the the recommended cardio?
Many thanks,
AnettYou should consult your knee doctor on what cardio is appropriate for the knee issues you’ve been diagnosed with. I would not recommend doing any lower body cardio if it bothers your knee in ANY way, even just a mild discomfort can be a more serious issue, or lead to a more serious issue and should not be ignored. There are plenty of upper body cardio exercises you can do: a rower machine, battle ropes, punching bag and swimming are a few that come to mind. I would not adjust the nutrition plan or reduce calories but find upper body cardio or, better yet, if you can swim laps that would be ideal for a total body cardio workout.
In the bottom of the meal plan says “all other meals” and is around 350 calories. What did this mean? Is that an additional meal?
The top meal is the Post-Workout Meal/Meal 5. The meals referenced below that one are all other meals BESIDES the Post-Workout/Meal 5.
So on week 2/4 we do the cardio on page 29 2x a week and on week 1/3/5 we pick from the other list on page 56/57/58? Sorry first tiner here!!! Thanks for all of the help!
The workout on page 29 is not part of the cardio, even though it is a “Cardio Acceleration Workout.” Saturday’s Total Body Cardio Acceleration Workout is not part of the cardio protocol outlined on pages 56-58, it is a stand-alone workout as part of a 5 day workout week for weeks 2/4 . For reference, look at the workout calendar for weeks 2/4 on page 11.
I know this gets asked every challenge but I want to do it correctly. For the drop sets- are we doing a total of 300 reps?
Thank you.You are doing 60 reps total, 20 reps each set for 3 sets. Do 10 reps, then drop weight, then do 0 more reps. Do that 3x’s total = 60 total reps.
Hi Maureen, thanks. If I can find a way to hit the protein target (more egg whites, protein powder, ezekiel bread etc), are these veggie burgers something suitable to eat during the plan? Or are the ingredients no good and I should find a better alternative?
If the calories/macros work with your meal plan goals, it should be fine.
Olives are listed twice on the exchange list under Fats. Which is correct, 10 olives or 20 olives or the quantity dependent on the type of olive?
Sorry that is a type-O, we will have it corrected. It should be 10 olives.
What do we eat for snacks if we need to eat something in between a meal?
Also are we supposed to be eating all 5 meals everyday? If so, how do I space the meals out?There are 5 meals total that you should be eating every day (following the daily meal plan every day for the duration of the challenge). You should eat about every 3-4 hours and there are no “in-between” snacks in the meal plan for this challenge.
If you feel like you need to eat in-between the 5 meals, I would recommend breaking a few of the meals up into two and just eat smaller, more frequent meals but still following the meal plan – so, for example, split meal 1 into two meals and eat every 2-3 hours instead of every 3-4 hours. If you split up one of the meals into a smaller meal, you would eat 7 times per day instead of 5 times per day so hopefully that would suffice as “snacking” between meals.
I have done previous challenges but I do not see the specific warmups in the challenge ebook – Could you direct me to the page?
At the very top of each workout there is a place that says “Upper Body Warm Up” or “Lower Body Warm Up.” Click on that to see the warm ups.
I did not write down my measurements at the start, is there a way to access them so I can compare? Thank you.
Please look at the email confirmation from when you submitted your before pics, it should have your measurements, or email your request to: [email protected] and someone can help you out.
I forgot to write down my measurements when I submitted them. Is there a way to see what they were when I submitted them? Thanks
Your starting measurements should be in the email you got when you started the challenge confirming your before photos and info was uploaded. If you don’t have that email, you can email: [email protected] to ask for that info
Silly question, Can the band be washed/ dried in machine or by hand?
Thank you
I would wash it by hand, the washing machine and dryer might loosen the elasticity and it might not feel as tight 😉
Hi think tank!
I am doing Wednesday’s workout tomorrow (I had to change up days off earlier in the week) and it’s looking a little ominous for me right now as my knees have started to really hurt. I’ve done my best to roll, ice, rest, etc but they are just not happy.
Is it better to push through with a slightly lighter and easier version, skip it, and just do the next legs session on Saturday? I don’t like missing sessions and already have skipped cardio today because we don’t have upper body machines and my knees in no way could handle it today.
Thoughts?
Thank you!!! 😊
Hi Vanessa-
I am so sorry you are dealing with knee pain. Is this normal for you, or have you had chronic knee pain in the past and had your knees checked out by a specialist?
I would recommend warming up thoroughly before attempting a lighter, modified version of the workout tomorrow and assessing how your body feels with the lighter workout. If it doesn’t feel good, I would NOT push through it, it isn’t worth it and you might have something serious going on that could lead to injury. You shouldn’t be feeling any “bad” kind of pain, just lactic acid burn from the workout, in other words, the “good” kind of pain. Just listen to your body and do the best you can do with what your body is telling you, even if that means not working lower body and going to have your knees checked out.
Please keep us posted!
~ Naomi
Hi – want to do the frittata with goat cheese and sub out asparagus for sun dried tomatoes. Are sun dried tomatoes an acceptable substitute if I drain and rinse the oil off? I know they are not on the exchange list.
As long as they don’t have any sugar added, sun-dried tomatoes and tomato are the same thing, just sun-dried, lol, so you can use the tomatoes on the exchange list as a guide for the sun dried tomatoes, though the weight/portion size won’t be the same as regular tomatoes because sun-dried tomatoes are dehydrated so all the water has been taken out of them. I won’t be able to help you with the accurate portion size of the sun-dried tomatoes in place of the tomatoes, but you can calculate by the calories/macros per serving size of the sun-dried tomatoes in place of asparagus.
Sorry if someone asked and I missed it but I don’t have cables at home. Is this an error? Should I just use resistance bands or tubes?
You can use resistance bands or tubes in place of cables, they serve the same function 🙂
