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Frequently asked Fasting Questions >>
Q: Are all workouts done while in a fasted state, or only the cardio workouts?
A: It is recommend that the Monday and Tuesday workouts be done in a fasted state, however if this is not doable, make it work for your schedule. The strength training workouts can be completed in either a fasted or fed state.
Q: Can I eat before and after my workouts or do I have to be fasting?
A: Make this work for you! If you can workout fasted on Monday and Tuesday, great. If you need to workout later in the day after you have eaten, that’s ok too! Workout when it fits in your schedule, whether you are fasted or not.
Q: What should I do before and after the full day fast?
A: Do one full regular macro day before the fast. You can do low carb, or regular macro day after the fast. Please do NOT do a low macro day after a 24 hour fast!
Q: Is it safe to fast for 24 hours every week?
A: We do not recommend doing a 24 hour fast weekly. Once a month is plenty, or if you are in the 6 week program, once each week during weeks 5 and 6.
Q: Can I have bone broth while fasting?
A: Yes! Just keep it under 50 calories!
Q: Can I still take my multivitamins during the 24 hour fast days?
A: No, we suggest giving your body a break from them for one day.
Frequently Asked Food Questions >>
Q: How much water am I supposed to daily drink?
A: Half your body weight in ounces is the general rule of thumb. Start with adding one glass to whatever you currently drink and steadily increase until you reach this level.
Q: How do I plan for dining out?
A: Focus on grilled protein, vegetables, and check out menus in advance if you know where you're going (try burger with no bun, fajitas without a tortilla, etc.).
Q: What snacks do you recommend for more protein?
A: Great protein filled snacks are hard boiled eggs, nut butters, edamame or clean jerky.
Q: Can I put anything in my morning coffee?
A: We recommend avoiding creamers and sugar, however if it's under 50 calories and does not have any added sugars you can add something (ie: unsweetened almond milk). We also suggest trying your BCAA's with your coffee.
Q: Is it okay to still have alcohol?
A: Yes, however we want to be intentional about when. We generally will want to save alcohol for leg days.
Q: What are BCAA's and will they break my fast?
A: These are branch chain amino acids. The brand and what ingredients determine if they will break your fast or not. Please ask your client specialist in the accountability group for further information.
Q: What are collagen peptides and do I need them?
A: Collagen peptides are short chain amino acids naturally derived from pasture-raised, grass-fed collagen protein. ... Collagen peptides contain the same amino acids as gelatin which are identical to the protein found in skin, nails, hair, bones, cartilage, and joints. No, you do not need them in order to be successful.
Q: Do I have to make separate meals for myself?
A: You can certainly share the same meals with your spouse and children, but note that your family may have additional nutritional needs (men will need 100g net carbs on low carb days, and your children may need smaller portions).
Q: Do I need to measure the ounces of all the food I eat?
A: It's a great way to start but you can experience great results without measuring or purchasing a scale. If you find after 2-4 weeks that you aren't seeing results, you may want to reconsider measuring everything.
Q: Why am I always over on fat intake?
A: There are a few questions for this - how much over in grams? Are you pre-planning and adding food ahead of time to be sure you are getting the right amount of each macro? This will help immensely with hitting your correct goals. However, going over by a few grams is not a big deal.
Q: I'm not a good cook, how can I make this program work?
A: This program is very doable even if you are not a good cook. Focus on whole foods (if it came from the ground or came from a mother). Also please take advantage of the FASTer Way to Fat Loss® Cookbooks listed on the website.
Frequently asked Macro Questions >>
Q: Is low macro day 25% reduced calories or 25% reduced macros?
A: It is 25% reduced macros however this will also reduce your calorie intake by about 25%.
Q: Can I swap my carb cycling days around?
A: While there is a reason to the order of the day, you can switch the days around. We ask that low carb days are kept back to back, a regular day follows the low carb days to refuel, and that the workouts are kept with their specific macro days.
Q: I can't seem to hit my carbs for the day. Should I change my macros?
A: There is no need to change just because you can't hit them! Continue to eat until you are 80% full and try to plan ahead so you can make sure you are staying on track of your macro gram goals versus trying to catch up at the end of the day. Having a carb with each meal on higher carb days will be key to make sure you are reaching your carb gram goals.
Q: I have a lot of weight to lose, how should I set my macro weight loss goal?
A: It depends on how much you have to lose. If you have more than 70 lbs to lose, 2lbs per week is okay, but anything less can be set to 1 lb or .5 lb. Please watch the MyFitnessPal tutorial to set your macros up properly.
Q: Can you personalize my macros for me?
A: We want you to be able to calculate this yourself so that you can learn this as part of a new lifestyle. If you set it up and after 2 weeks are sure that you set the MyFitnessPal settings incorrectly, your client specialist can look at this with you. We also recommend joining the VIP Membership after two rounds for access to our Registered Dietician for customized macros if needed.
Q: I play competitive sport or participate in endurance activities - I'm worried this program won't give me the fuel I need for energy.
A: The FASTer Way to Fat Loss® is a program designed around eating the right amount of macronutrients. If you’re feeling that you are not getting enough fuel, definitely feel free to increase your macros.
Frequently asked Facebook / MyFitness Pal Questions >>
Q: Do I have to get the Premium version of MFP?
A: You don't have to, but we've learned that once you get to your second round and start adjusting macros, it may be easier.
Q: Can I use another app instead of MyFitnessPal?
A: If you have watched the video on how to set up MyFitnessPal and your app can generate the same information, as well as a screen shot for you to upload, then yes you can go ahead and use that app.
Q: How do I "post" my macros?
A: Go to your assigned Facebook accountability group, find the "daily post", hit the picture icon and upload the screenshot of your macros from MyFitnessPal.
Frequently asked WorkoutQuestions >>
Q: Does it matter what time of day I do my workouts?
A: No! Fit them in when you can!
Q: Are the workouts the same for men and women, we want to workout together?
A: Most of our workouts focus on the same muscle groups but you will see variation in moves and sets. It’s also important to note that men and women have a different food cycles.
Q: Can I do the sprints on a stationary bike?
A: Yes. You can also use an elliptical or other cardio machine. If you are at home, feel free to use a jump rope for sprints as well.
Q: I feel sore two days after the workout and my muscles feel like I'm bruised. Do you think I have an injury?
A: This is a case by case question. Having sore muscles from a good workout is okay, but make sure you are stretching and drinking plenty of water while also hitting your macros. If your muscles actually hurt like something is injured, do not workout and see your doctor.
Q: I have an injury, how should I do the workouts?
A: Please do no workout if you have an injury! Focus on nutrition and rest!
Frequently Asked Technology Questions >>
Q: How often do I have to be in the portal?
A: Your daily workouts are in the portal so it’s normal for clients to log-in everyday.
Q: I don’t have Facebook and I can't get into a Zoom meeting, what should I do?
A: We're very sorry to hear this, a replay will be available shortly afterwards and sent to your email. If you need tech support on how to use Zoom, please contact Zoom.