Naomi
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Hello, Should I do a basic squat jump because the 180 is too advanced for me at this time? Aslo, for the chair assisted pistol squat,I’m unable to go all the way down to a seated position. I only completed a range of motion that was slightly more than the depth of a “pulsing” squat.
Hey there- yes, you can do a basic squat jump that is totally fine 😉 As far as the pistol squat, just go as low as you are able to aright now. Only push as far as your body will allow, and when you get stronger and can do more then you’ll know you’re getting more fit! Awesome job, keep up great work!! 😀
The gym workout says “bench pistol” the at home workout says “barbell pistol”. Is this correct or is the at home a typo?
Hey there- I will double check, but my recommendation would be to do it however you are able to do it where it is a struggle and challenge=ing but manageable. If the barbell pistol squats are too difficult for you to do without falling over (like me, lol!) then I would do the bench pistol squats (like me!). But if the bench pistol squats don’t seem challenging enough and you want to push yourself, go for the barbell pistol squats …. just be careful! 😉
Sorry if this has been answered but should the db homecardio be fasted? Sometimes I have to go into work early so the only time I have is afterwork ?
That is totally up to you! 🙂 It depends on personal preference, schedule, etc. so you can do it fasted or not, either way that works best for you!
Is it alright to take creatine during this challenge? Thanks! 🙂
Yep, that is fine to do. Just know that creatine will tend to make you retain water so it might not be a good idea to use it during the last phase of the challenge when you are really trying to shred. Creatine is used more for muscle building/bulking.
Can I ask for fat loss, what the difference would be between doing the 30 and 45 minute high heart rate cardio vs going for a 2.5 hour walk or 2 hour bike cycle at a less intense pace with lower heart rate? Thanks!
Can I ask for fat loss, what the difference would be between doing the 30 and 45 minute high heart rate cardio vs going for a 2.5 hour walk or 2 hour bike cycle at a less intense pace with lower heart rate? Thanks!
This is a very loaded question and totally depends on each individual person, how healthy your metabolism is, what cardio your body responds to best, what your diet is like, water intake, sleep, etc. But the short answer is: they are both good for fat loss and both can be incorporated into an overall shredding/leaning out program. 30-45 min HIIT revs up the fat loss with lots of calorie burning and metabolic boosting, while 2-2.5 hour cardio at lower HR, less intensity is good for low, steady-state, long endurance fat-burning.
I hope this helps! 🙂 Good luck with the challenge!
Hi there!
I just want to make sure that in the At home workouts for tomorrow’s lower body workout that it is indeed correct Barbell pistol squat and not a Bench pistol squat like it has under the Gym workouts? Thanks for the clarification!
PerryHey there- it is correct, but you can do them however you are able to! I still need to use a bench most times lol! 🙂
I am eating everything on plan and weighing everything. Ive entered into my fitness pal daily and realize different brands have different macros but im shy 300-350 calories every day. do i need to adjust? Im afraid im not getting enough then when we drop calories in a few weeks mine wont actually be dropping. Help?
Hey there- as long as you are meeting your macro goals per meal, that is what I would try to focus on. There will be a discrepancy in total calories for the day, but if you aim to hit your meal macros within 5g up or down from the goal number, then you are on-target regardless of the total daily calories. If you are off on your meal macros by more than 5g, I would try to adjust to get closer to hitting your meal macros 🙂
I saw a FB post about a cardio video from NW that was on instrgram. The post showed a ladder workout. I do not have an account. Could you include the videa on FB also?
Hey there- can you email Nicole about this, please? This question is more about her social media post than it is about this challenge. You can email her at: [email protected]
Thanks! 🙂
Hi, I’m don’t navigate in facebook well so could someone please explain to me how do I make sure my profile is public and add the hashtags
Thank you
Hey there- it is really difficult to explain this via computer, so my best advise to you would be to go into your Facebook profile under the “help” section and do a search for what you are wanting help with. Or you can go on Google and search “how do I set my Facebook account to public.”
While we are happy to answer any challenge-related questions, answering social media tech support questions is not my forte I’m afraid.
I thought meal plan 3 was for women over 5ft 6in I’m 5ft 6 🤸♂️💞
I am sorry, you are correct! You are teetering right on that line, but you are correct, Meal Plan 2 is up to 5’6 and Meal Plan 3 is over 5’6. Sorry about that! Carry on! 🙂
Hi, I was drinking a Bang energy drink every morning before this and stopped. Are energy drinks like these frowned upon for this challenge?
Hi Jaime- they aren’t necessarily frowned upon, but they are not part of the challenge. That being said, anything you choose to incorporate outside of what is outlined in the challenge is your call.
what do you recommend I keep my heartrate around for walking vs jogging?
Everyone’s HR ranges are different, so I am really not sure what your “low” range is. For example, my HR can get between 160-175 for high intensity, but my personal low range is about 90-110.
Just try to keep your HR in your “Zone 1” whatever your personal Zone 1 is 🙂
So I did the super dumb thing Monday of continuing and finishing the whole workout even though I felt my shoulder hurting. I don’t think there’s any serious damage, but I need to take it easy. Do you suggest that I do tomorrow’s workout with lighter weights or skip it altogether until next week (if it’s better then).
Hey there- if you feel any pain or discomfort, that is an indication that something is wrong. Pain is the only way our body can communicate to us that something isn’t right. I would not do any movements/exercises that cause any pain whatsoever and just wait till the pain is gone to resume exercises involving that area. You could have punched or strained something and if you continue working out that area, even with lighter weights, you could end up with a muscle tear. It’s always better to be safe than sorry. I hope it feels better soon!! xo
Good Morning,
Is there a recommended number of calories that should be burned for Interval and HITT cardio exercises? Equipment used: Elliptical and Treadmill
Thank You, MerryHI Merry- Nicole has never outlined a specific number of calories to burn during workouts (cardio or strength-training) for the challenges. As long as you adhere to the HR zones and other factors outlined in the cardio portion of the program, you should be good 🙂
Hello, Just a question- I normally take my dog on a 3 mile walk or jog during lunch. Is this ok to do on top of my lifts & HIIT/Interval training?
The walking is fine in addition to your HIIT since your HR won’t get up that high during a walk, but if you’re jogging your dog for 3 miles, I would wear a HR monitor and most likely consider that part of your cardio since your HR will be in the cardio range 🙂
I’m feeling like women’s MP3 is a lot of SC and F, not a lot of veg. I LOVE this but am just nervous I’m eating too much. I know I need to give it a shot but my gosh I feel so full and am just nervous that there were typos or I’m not following it correctly. Any reassurance would be appreciated.
I share your concerns, coming off B&G it feels like I’m eating way more carbs so far … trying to trust the plan but also worried.
Keep in mind, this challenge has three different phases for the nutrition and each phase is a reduction in calories. Trust me, in a few weeks you’ll wish you were eating the food in Phase 1. Nicole designed this challenge the way she did so that you can have the best results. She knows what she’s doing 😉
Ok so curious….why white rice? Not complaining at all because it is so good but I have been focused on brown rice and wild rice for so many years. I have heard brown rice in high levels can be toxic. Anyway just wondering if there is a science behind the white rice? You all obviously know what you’re doing so teach me! ☺️
Hey there- white rice is much quicker digesting and gets into your system faster (more of a “simple carb”) than brown or wild rice does. Brown and wild rice are slower digesting due t the fiber, so it just takes a little longer to break down/digest get into your system 🙂
Thanks so much. I’m always trying to learn 🙂
Awesome, that is so great that you are trying to learn and understand the program!:-D
Best of luck with the challenge! 🙂
I totally understand I need to eat a 5th meal my question is why that one. Why can’t I have that as meal 2 and one of the others as meal 5. Is there some reason why meal 5 on no training days needs to not have fat is what I’m trying to understand.
There is not a reason, you can switch meals if you want to.
I have a question about meal 5 and this is just me trying to learn I’m not questioning the instructions.
I understand why post workout you don’t want fat because it slows digestion but on a rest day why does it matter when I eat that meal? When I have it as meal 5 I wake up in the night super hungry (in the middle of the night). I would rather have that as meal 2 but I want to understand the reasoning for it being meal 5.
Hey there- the biggest reason why meal 5 should be eaten as your last meal f the day on non-workout days is to promote muscle growth while you’re sleeping 😉 When your body is at complete rest, that is when your muscles do the most building with your body doing all sorts of recovery and resetting. When you have the nutrients in your body from the post-workout meal in your system at night, it gives your body the building blocks (nutrients, vitamins, minerals, etc) it needs for optimal repair and building 😀
I’ve never done these before. I’ve watched a couple of Nicole’s videos on these (and there’s one where is explained very well, and simple, for me). But I think I’d be terrible at them until I can get them down to a science (I’m pretty anal about form so I really don’t want to screw these up). Is there an alternative for these? Of course I’ll be practicing. Can we use another abdominal or several to take the place of this? Please help.
Hi Alice- you can just do regular floor crunches instead, but give the cable rope crunches a try! You’ll never get good at them if you don’t try them and practice getting better at them. Just don’t use much weight until you feel comfortable with the movement and really SQUEEZE your abs 🙂
I am still unable to see the dumbbell videos for the AT HOME workouts. I know where they are located & I click on them & an error message appears. Thanks!
Hey there- this sounds like it might be a technical issues, so can you please send your email to: [email protected] and our tech support can investigate further to see what the problem might be?
I think you may have mentioned earlier about the dairy options: if I don’t want to have the cheese, what other option should I use? Thank you
Hi Rachel- I would try to choose meals that don’t have any dairy in them if you don’t want to eat dairy instead of trying to replace a dairy food with a different type of food (the calories and macros will likely be off). The calories and macros for all of the meals except the post-workout meal are the same (or close enough to not make a difference) so you can eat meals that don’t contain dairy more than once or interchange meals.
Good luck with the challenge!
I didn’t imagine it lol
It is on the optional condiments list and I thought it was odd
Take a look I’m guessing it’s wrong then and I used it so messed up now ;(Nope, you’re good! 30g of sour cream is about 50 calories so just use very, very sparingly 😉
Hey @naomi, following your answer regarding the cardio first in the morning and the weights workout in the evening, if I try that, do I need to have the first meal and do the cardio 3 hours later? What would do you recommend?
Thank you!You don’t need to wait three hours after your first meal to do cardio. The meals should be spaced about 3-4 hours apart from each other, but meals do not need to be spaced 3-4 hours apart from cardio or weight lifting workouts. You can eat your meals around your cardio however it feels best for you. Some people like to eat before cardio, other people prefer to do cardio o an empty stomach and eat right after morning cardio. This is totally up to you.
The only meal timing Nicole recommends with reference to workouts is to eat your post-workout meal bout 30-45 min post lifting. Most of this info is in the Challenge material so make sure you read through everything carefully so that you don’t miss anything 🙂