FAQ about 8 Weeks to Strong
What does the food guide include?
No. You will be responsible for putting your meals together based on your personalized macros and then using the food list provided.
When do I eat?
I recommend eating every 3-4 hours and definitely, within 20-30 minutes after your workout with a combination of fast-absorbing protein and fast-digesting carbs (examples are given in the workout plan).
Will the food change week by week?
That is up to you! If you are a creature of habit, then I bet you’ll end up eating similar meals each week. If you like more variety or have a job that has you eating out a lot, then you’ll probably eat a wider variety of foods every week.
How many days a week will I need to workout?
4 days.
How long are the workouts?
45 minutes – 1 hour. Closer to 1 hour on the days that you’ll do your post-workout cardio.
Will the workouts change week by week?
Yes. Sets and reps will change. You’ll always be doing some of the same, foundational exercises like squats, deadlifts, shoulder press and push-ups. However, one of the cool parts about this workout plan is you will have the opportunity to pick from a list of extra exercises for each muscle group to add variety and learn so many effective exercises!
What are the workouts like?
The workouts are weight training 4x/week and high-intensity cardio post-workout 2x/week. Here’s how it’s laid out:
Workout #1 – Legs
Workout #2 – Shoulders, Back, Core
Rest
Workout #3 - Legs
Workout #4 – Chest, Arms, Core
Cardio – Choose from a list of 5 high-intensity cardio options all under 20 minutes to perform 2x/week after 2 of your workouts.
How do I know how much weight to lift for each exercise?
There’s no simple answer because every single person is different. Don't just assume that you should use an eight pound dumbbell for everything you do with your upper body! Instead, you will need to take the time to figure out how much you should be lifting with these guidelines:
Pick a weight that you can lift for the # of reps where the last few reps feel difficult to finish. Whichever muscle you are working should feel very tired upon your final rep of the first set. If you can't get through all the reps, you've gone too heavy. However, you also don't want to feel like you're not working out at all! So, if the muscle you're working doesn't feel very tired upon the last rep, then you've gone too light.
And remember: As you lift your muscles will get stronger; this is the goal, right? So in order to get the most out of these strength training workouts, be sure and increase the weight (in a safe and smart manner) as the weeks progress.
Does it matter what order I do the individual exercises and workouts in?
Yes on the exercises. Do them in the order they are listed.
No on the workouts. I’ve outlined them in the optimal order and suggested when you should take a rest day. But, life happens sometimes and that’s ok if you do the workouts out of order.
What if I don’t know what an exercise is?
Go to www.youtube.com
Is there a way to modify the exercises?
Not really. If you are injured or need a lot of guidance during your workouts, then this plan is not for you. Consider scheduling a few personal training sessions first to get you going.
Do I need a gym for the workouts?
Yes. A fully equipped gym will be best.
Are there any minimal fitness requirements for this plan?
Nope. Anyone can do this!
Can men do this program too?
Yes!
- It shows you step by step how to calculate your macros (protein, carbs and fat) to lose weight and how to track them in My Fitness Pal.
- It lists the ideal foods to eat for protein, carbs and fat.
- It lists superfood spices, approved condiments and provides sample recipes.
- It lists approved drinks outside of water.
- It recommends supplements.
- It gives advice on how to stay on track when you eat out.
No. You will be responsible for putting your meals together based on your personalized macros and then using the food list provided.
When do I eat?
I recommend eating every 3-4 hours and definitely, within 20-30 minutes after your workout with a combination of fast-absorbing protein and fast-digesting carbs (examples are given in the workout plan).
Will the food change week by week?
That is up to you! If you are a creature of habit, then I bet you’ll end up eating similar meals each week. If you like more variety or have a job that has you eating out a lot, then you’ll probably eat a wider variety of foods every week.
How many days a week will I need to workout?
4 days.
How long are the workouts?
45 minutes – 1 hour. Closer to 1 hour on the days that you’ll do your post-workout cardio.
Will the workouts change week by week?
Yes. Sets and reps will change. You’ll always be doing some of the same, foundational exercises like squats, deadlifts, shoulder press and push-ups. However, one of the cool parts about this workout plan is you will have the opportunity to pick from a list of extra exercises for each muscle group to add variety and learn so many effective exercises!
What are the workouts like?
The workouts are weight training 4x/week and high-intensity cardio post-workout 2x/week. Here’s how it’s laid out:
Workout #1 – Legs
Workout #2 – Shoulders, Back, Core
Rest
Workout #3 - Legs
Workout #4 – Chest, Arms, Core
Cardio – Choose from a list of 5 high-intensity cardio options all under 20 minutes to perform 2x/week after 2 of your workouts.
How do I know how much weight to lift for each exercise?
There’s no simple answer because every single person is different. Don't just assume that you should use an eight pound dumbbell for everything you do with your upper body! Instead, you will need to take the time to figure out how much you should be lifting with these guidelines:
Pick a weight that you can lift for the # of reps where the last few reps feel difficult to finish. Whichever muscle you are working should feel very tired upon your final rep of the first set. If you can't get through all the reps, you've gone too heavy. However, you also don't want to feel like you're not working out at all! So, if the muscle you're working doesn't feel very tired upon the last rep, then you've gone too light.
And remember: As you lift your muscles will get stronger; this is the goal, right? So in order to get the most out of these strength training workouts, be sure and increase the weight (in a safe and smart manner) as the weeks progress.
Does it matter what order I do the individual exercises and workouts in?
Yes on the exercises. Do them in the order they are listed.
No on the workouts. I’ve outlined them in the optimal order and suggested when you should take a rest day. But, life happens sometimes and that’s ok if you do the workouts out of order.
What if I don’t know what an exercise is?
Go to www.youtube.com
Is there a way to modify the exercises?
Not really. If you are injured or need a lot of guidance during your workouts, then this plan is not for you. Consider scheduling a few personal training sessions first to get you going.
Do I need a gym for the workouts?
Yes. A fully equipped gym will be best.
Are there any minimal fitness requirements for this plan?
Nope. Anyone can do this!
Can men do this program too?
Yes!