What happens if I miss a training day?
Do not worry. One day here and there will not hurt if you have a busy lifestyle or run out of time! Aim to prioritize your workouts so they become a part of your daily regime. You will be in routine sooner than you realize and enjoy seeing progress in or out of the gym!
Do I need to attend a gym to see results?
No! We have programs for both males and females that do not have access to a gym. You can do these workouts at home or in a playground with some park benches.
I’m stuck on an exercise – what do I do?
We recommend understanding your program before you start them – if you are attending a gym during your challenge and you get stuck on an exercise, a qualified trainer will be able to assist you in understanding how to go about your program. If you are using a training program that does not require a gym, you will be able to search for easy to understand video’s on Google or YouTube demonstrating and explaining these exercises.
My muscles are sore from working out – is this normal?
You may find you get sore muscles 1-2 days after your training – this is very normal! During and after exercise, your body builds up waste product, receives micro trauma to muscles and generally inflames to heal the working muscles to make them fitter, stronger, and more efficient. You should find after the first 1-2 weeks, you will not be as sore as your body begins to adapt to your training program.
I don’t like a certain food group, what can I change it with?
We understand not everybody will enjoy all the foods listed on our nutrition programs. There are plenty of alternatives that you can use when a food group isn’t ideal for you. For example, if you don’t enjoy white fish, you can interchange it with another meat source of your choice (e.g. red meat or turkey breast). If you have allergens such as nuts, you can replace them with whole eggs, avocados, as well as a mix of seeds. Be intellectually honest with yourself, and if you get lost, you can always seek a qualified dietician to assist with your needs. At the end of the day, you are aiming to get a quality amount of protein, fat, and carbohydrates to fulfill your nutritional requirements.
Can I have a cheat meal?
Yes! We don’t want our challenges to seem boring and mundane. We certainly recommend balance in life, and you don’t need to starve yourself or make it seem like the food you’re eating is boring. We first and foremost recommend using spices to enhance the flavor of your foods, as well as low-calorie condiments (aim for less than 10 calories per serve). When it comes to cheat meals, try to implement it so you replace a meal or even 2 if it’s a high-calorie cheat meal. For most people, this will occur around the weekend. As long as you can get straight back on your program, by all means, enjoy other varieties of foods and the balance of life. As with most things, the more effort you put in to adhering to the program, the better your results may be.
I’m starving but don’t want to cheat on my diet, what can I do?
In order to lose weight, you are going to have to put your body into an energy deficit. In other words, you will need to burn off more energy than you get from the food you eat. This is how weight loss occurs and can sometimes leave us super hungry. If you feel you have to get extra food in, try take a small serving of protein from eggs or egg whites, chicken breast, or even a scoop of whey protein in water; protein is the most satiating (filling) macronutrient, so you’re better off getting in extra protein than resorting to extra fat or carbohydrates. On your next proceeding days, you might like to consider adding more vegetables to your meals as these foods are extremely low in calories but provide essential vitamins & minerals and help keep you full.
I’m stressed. What can I do to alleviate this?
Using our training and nutrition programs will help get you feeling like the best you. Eating wholesome foods will provide your body with essential nutrients to operate optimally. Our training programs are designed to make you sweat! The feel good hormones produced during and after exercise will help tremendously; exercise and eating well are without a doubt the best medicines for stress and anxiety.
Is it better to train in the morning or at night time?
We recommend fitting your training into your lifestyle. Some people are early birds, whereas others prefer to train later in the day or at night. There is no right or wrong – find what works for you and mold it to your lifestyle.
Do I have to use the Platinum Labs products?
If you are doing the challenge then naturally we recommend using the Platinum Labs range. We know some people may want to use other products and other brands, but be aware that not all supplements are of high quality or live up to their label claims, often hiding behind proprietary blends. Platinum Labs products are pharmaceutical grade, clinically dosed and listed so you know exactly what goes into every scoop.
Do I have to use Opti-Burn if I’m not doing cardio?
You don’t have to but the combination of fat burning, appetite suppressing, mood enhancing and energizing ingredients can help assist you throughout the day. Users report that ‘Opti-Burn’ feeling and we pride ourselves on it.
How much sleep should I be getting using Opti Dreams?
We recommend a full 8 hours when using Opti Dreams. This may mean you need to cut back on the amount of time watching TV or using electronics at night. Ensuring you get enough sleep is crucial to not only a healthy functioning body and mind but maximizing your results.
How long before starting should I notice results?
This will depend entirely on the individual. As everybody is different, we can’t guarantee when you will start to see results. Usually, when entering a nutrition and training program, you will begin to see and feel results in as little as 1 week, but may take up to 4 or more weeks. By week 5 you should generally be in full swing of your routine and notice a slimmer waist, a tighter body on the whole, as well as fitter and stronger muscles.
Do I have to do cardio?
We recommend following our training programs as a foundation for your exercise regime. We have left cardio optional because we understand not everyone likes cardio nor has the time to fit it into their busy schedule. We certainly recommend it, and it will help with not only your weight loss results, but facilitate a healthy functioning cardiovascular system by strengthening the heart and lungs. There is no right or wrong when it comes to cardio – do something you enjoy! There is nothing worse than doing something you do not enjoy, so if you don’t like the treadmill, you may love swimming. At the end of the day, it is not essential, but adding it into your program even 2-3x per week and pushing yourself a little will go a long way!
Is there a form of cardio superior to another?
This really depends, The premise of cardiovascular exercise when it comes to weight loss is to increase your energy expenditure (the amount of energy you burn) so you end up burning more body fat as fuel. Some people enjoy short bursts of high-intensity cardio for 10-20 minutes, whereas others enjoy a slow steady state of 30-60 minutes. When it comes to fat loss, both methods yield great results, and it’s finding what’s right for you that will benefit your journey the best. Try new things and mix it up to see what feels right for you!