THE YARD GYM
6 WEEK CHALLENGE
FAQS
DO I HAVE TO CUT COFFEE?
No, but we recommend no more than 2 shots per day and none after lunchtime to support quality sleep.
DO I HAVE TO CUT OUT ALCOHOL?
If you can we encourage it. We know special events come up so if you can’t cut out alcohol we suggest you limit your intake as much as possible and go for low calorie, low sugar swaps. Save some extra calories from your week to compensate.
SHOULD I CUT CARBS FOR FAT LOSS?
This is an old myth. Carbs are actually the body’s preferred energy source, and we need them for optimal performance. While consuming too many carbs can lead to excess water retention, which may cause temporary weight gain, it's important to focus on the quality of carbs. Complex carbs, such as whole grains, legumes, and vegetables, are the ones we should prioritize, as they provide sustained energy. On the other hand, simple carbs, like pastries, sweets, chocolate, and fried foods, can cause energy spikes and crashes, which can hinder fat loss. Refer to the carb section for more ideas on how to include the right kinds of carbs in your diet. Overall, fasting is not highly recommended for fat loss. While it can create a calorie deficit by skipping a meal, removing snacks and reducing portion sizes are more effective methods for achieving the same result. Skipping breakfast can make it difficult to reach your protein intake, refuel after a morning workout, or have enough energy for a lunchtime session. For women, fasting can impact hormones, whereas for men, fasting tends to be more manageable. By keeping breakfast in your day, you’re more likely to meet your protein goals, maintain balanced energy throughout the day, and avoid that dreaded 3pm energy slump.
IS INTERMITTENT FASTING RECOMMENDED FOR FASTER FAT LOSS?
SHOULD I BE TAKING OTHER SUPPLEMENTS?
We recommend speaking to a professional for any other supplement intake.
DOES MEAL TIMING MATTER?
Meal timing can play a role in optimising your energy levels, workout performance, and overall health, but it’s important to remember that consistency and balance are the keys to long-term success. Eating regular meals throughout the day ensures that your body has a steady supply of nutrients to fuel your activities and promote muscle recovery. It’s beneficial to include a source of protein in every meal to support muscle repair and keep you feeling fuller for longer.
HOW MUCH WATER SHOULD I BE DRINKING PER DAY?
Aim for 2-3L (or 70-100 oz) per day based on how much you sweat
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