Naomi
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I can not for the life of me do the split squats well. Specifically when squatting on my right leg. My hip tends to push out to the side. I don’t know what I need to do to correct this. Any ideas?
Try to not go too deep into the split squat right now and focus on tucking your tail under, keeping your hips tuned under you. This will prevent them from pushing out to the side. I hope this helps, good luck!
Thank you for the information, I do have one more. I was always told doing standing side crunches with weights builds the outer obliques out not in…wouldn’t a side laying crunch focus on decreasing the outer oblique instead of increasing it? thank you for your help Sandi
Either way – standing with weights or lying without weights – will help build and strengthen your oblique muscles. All strength/resistance exercises help to build muscles, so I’m not sure what you mean by building outer obliques out, or decreasing the outer obliques instead of increasing the obliques. I have never heard that before, but you can do the side crunches either way that you prefer, you are still working the same muscle 😉
I am 5’11 and weigh 173. With the meal plan recommended for my height/weight it has a total of 160g protein. I read somewhere else in this challenge where it is recommended to have 1 to 1.5 grams of protein per body weight. Should i follow the meal plan for my height/weight or go up on my proteins to 173-259.5? Thank you!
Hey there- I would recommend following the meal plan for your height. Good luck! 🙂
Im also thinking this,and i would love to hear from professional, example Naomi’s opinion. 🙂
As like today i went to gym at 5pm and i just ate the meal 5 and then later in the evening i will eat that so called supper just before bed time.
Im used to do that the otherway, after gym meal 4 and then before bedtime meal 5.
Your plan sounds great! Good luck with the challenge 😉
I know I am jumping ahead but phase 2 has only 1/2 a banana a day listed on the sample menu #3. But the shopping list for phase 2 has me buy 2 pieces a fruit a day and the exchange paper says up to 2 fruits a day?
Hey there- I’m not sure what your question is. On your meal plan for phase two, you’ll eat 1/2 a banana per day. The shopping list and exchange list is applicable to all meal plans, which is why it says “up to” but you will follow the serving size listed on your meal plan. Does that make sense?
Can one of the previous 30 min HIIT be substituted for these? Or better to stick with what’s written? Love the elliptical. Love the treadmill but pushing the buttons up and down every minute and trying to count all the rounds is exhausting.
Yep! You can use any HIIT workout you prefer, from previous challenges or otherwise. Good luck! 🙂
Can you add frozen fruit instead of fresh fruit to your shake? If so, what is the measurement conversion for fresh fruit vs frozen fruit?
Hey there- yes, you can use frozen instead of fresh. The measurement should be abut the same. The water content in frozen would be the same as in fresh, it’s just frozen. Make sure you look at the ingredients of the frozen fruit to be sure there is no added sugars. The ingredients should be the fruit only 😉
I had breast explant surgery not long ago and I don’t like the strain of the pull ups, any substitute?
And ab rollouts, I’ve gotten way to out of shape and I’m going to fall flat on my face, any way of progressively learning those?Hey there- For pull-ups substitute, any lat pull-downs would be an alternative, either with bands, cables or a machine will work.
For ab roll out alternative, you can do v-ups instead. Good luck, and speedy healing from your surgery. Be careful! 🙂
Hi,
Came here to ask the same.
I followed the height for the build challenge. I lost fat. Didn’t build anything. I didn’t have enough energy to train properly. Felt light headed and sick in the gym and I didn’t really gain any strength. 1500 calories is my basal. I am worried about extra cardio and the gym routine and 1300 calories for the cut. First two days so far and Ive not been to the gym as letting my body adapt to the low calories again. I’m not sure what’s best. Lower calories and half effort workouts of maybe more and being able to train better?Thanks.
Hey there- everyone’s body will respond differently, and you need to listen to your body. Do what you feel works best for what you are trying to accomplish as a goal for this challenge. Good luck!
I have stenosis & scoliosis in my lower back ( you can see clearly in my before backside pictures how crooked my back is) and I am needing a modification exercises for:
Plank hip dip
Barbell Kickback
Ab roll out looking forward to the 60 Challenge!! SandiHi Sandi-
Absolute, here are alternatives to the exercises you mentioned:
Plank hip dip – standing weighted side crunches (holding a plate weight or dumbbell)
Barbell kickbacks – “Skull Crushers” (lying on your back on a flat bench)
Ab roll out – V-upsGood luck, and I hope this helps! 🙂
So I know Meal 5 should be taken in 30-45 min after a workout. But I normally workout about 5:00 in the evening so I’m just wondering when should I eat that other meal? I’m trying to space them out thru the day.
Hey there- when you say “that other meal” I am not sure what you are referring to? Can you let me know what time you’re planning on eating all your meals, and what time your workout is, then I can help you from there?
Hello,
I just joined the other day and I am 5ft 3 in weigh 230,(embarrassing for me to say this) I was wondering what meal plan I should follow. Thank youHey there- you will go by height so follow Meal Plan 1
Good luck!! 🙂
Thoughts on fasted cardio? I like to do my cardio in the mornings sometimes to get it out of the way and to shorten workout time after work.
Thanks!
You can do cardio fasted first thing in the morning if you prefer, that’s fine.
HIIT before or after strength training does it matter?
After strength-training, and it does make a difference, yes 🙂
The egg white muffin recipe says to prepare a 12-muffin pan and to divide evenly. It also says it makes six servings. So does the recipe make 12 or six muffin? Is one serving two muffins?
One serving is two muffins 😉 Good luck, and enjoy!
Do you make the 40g of oatmeal with water?
That is correct, yes.
Do we rotate sets or do all 3/4 of the same set then move to the next Exercise
Hey there- make sure you read all of the instructions in the Training Section so that you don’t miss anything 🙂 This is covered in the Terms To Know and Training Tips sections.
If it says in the workout “Superset” then you will superset (rotate), and if it doesn’t indicate there is a superset or other kind of set or technique, then you will just do straight sets.
I hope this helps! Good luck 🙂
What are the instructions with regards to using condiments?
I would stick only to the condiments listed in the Food Exchange List and use good judgment with your portion sizes (don’t go way overboard). Good luck!
Are the meal options under the standard plan and the vegan plan interchangeable? I like some of the vegan meal options. For example, may I choose Meals 1-3 from the standard options and 4-5 from vegan options?
If you look in the bottom right corner of the meal plans, you’ll see the totals of each meal are the same except the post-workout. As long as you are interchanging meals with the same totals, you can absolutely eat off the regular meal plan and vegan meal plan 🙂
In meal plan 3, Meal 1, Option 2… it doesn’t give a serving size for Almond Milk. Are we striving for 8oz?
Correct, about 240ml, or 8oz, or 1 cup 🙂
i have a question, im going to do my workout at 3am is it better to do my cardio before or after my training?
Thank You!It is best to do your weight training first, then cardio right after 😉
The calendar indicates 4 days…Mon/Wed/Thurs/Sat….which of those days do we leave out or do we pick 3 of the 4 listed?
You can pick any 3 of the 4 listed 🙂
Are any creatine supplements recommended/allowed in the challenge? What dosage is suggested, if any?
Hey ladies- you can use creatine if you’d like, but the only subbasements recommended for this program are the ones listed in the supplement section of this challenge. Good luck 🙂
Wondering if anyone has experience with Kangen Water to help with hydration, recovery,endurance etc.
Thanks shelley
I haven’t heard of that before, but if it helps you then go for it! 🙂
How much almond milk are we to use for meal 1 option 2?
About 240ml, or one cup 🙂
Does the measurement for berries change if I use frozen? In the winter our berries are super expensive and its hard to find good ones…. 285g of blueberries will cost about 8$.
thank you.
Hi Jennifer- no, the measurement doesn’t change. Good luck 🙂