Live Q&A: Lifting Heavier, Rest Weeks and Macro Tweaks

Nikkiey: What's up, what's up, what's up, WarriorBabe community? Hey, you guys, what's up? Welcome to our live WarriorBabe Wednesday Q&A time together with myself, Nikkiey Stott. I am super excited to be here with you guys, live on this Wednesday, 6 p.m. Eastern Standard Time, to kick off our live Q&A session that I do every single week at this time. So happy Wednesday, you guys. I hope you've had an awesome Wednesday so far.

First of all, as you guys are tuning in, find that comment box and say what's up. Smash the like button so that we get this video live in front of other people who can tune in and listen to this Q&A. I'm live with my followers on my Facebook page, and I'm also live with the WarriorBabe community. So WarriorBabes, say what's up and smash the like button so that the babes inside our community can see that we're live and can join in. Anybody who's following me on Facebook, what's up, you guys? Hello, hello. Welcome to this live Q&A. Give me a hey, what's up in the comment box so I can see that you're here. And make sure you smash the like button and share this video with the other women in your circle who could chime in, get insane value and insane knowledge, and be a part of this live Q&A right now.

Because that's what I'm all about: coming live to you every single Wednesday, bringing the fire, bringing the heat, bringing the energy, and helping you in any way I possibly can with any questions you have about macros, workouts, lifestyle or mindset. I am here for the next half hour to 45 minutes to hang out with you guys. This is free access to any questions you have for your journey.

So after you've commented and said what's up, liked this and shared it, find that comment box and comment any questions you have. In a couple of minutes, once more people are joining in, I will kick off this live Q&A, take the questions popping up in that comment box and answer them here with you. Mindset, macros, workouts, lifestyle, anything that can help you along your journey.

Before I dive in, first of all, understand there is no silly or stupid question. I am here to help you along your journey. I will call it straight. I will be blunt. I will provide real and honest truth, and in any way possible I'm trying to help you.

Secondly, let's give a huge welcome to all of the WarriorBabes. What's up, WarriorBabes? Hey to those of you who have joined us in the past couple of hours. Our community, like I say on every single one of these calls because it's true, is just getting bigger and bigger. It's so cool to see the badass women who are ready to make that shift come into our community, striving to become a stronger, more confident version of themselves, and understanding that we are providing the realistic, sustainable tools that will help them accomplish their goals of decreasing body fat, getting lean, building muscle and changing their body composition. So what's up, new WarriorBabes? How are you doing? I'm excited you're here and a part of the community.

If you're following me on Facebook and you're not yet inside the WarriorBabe community, be sure to check out the link in the description, warriorbabe.com. You can check out reviews from thousands of women and the resources I provide, a little bit of an inside look at what our training is like. On the website I break down exactly what is inside the program, so be sure to check that out.

What's up, Nadine? Shanda, what's up, babe? Paula, what's up? Jerry, I hope all you babes are having a wonderful, kick-ass Wednesday. Let's go. Michelle, what's up, babe? Diane, hello. Coming from Arizona. "I love you and all your knowledge and how you keep it real." Thank you. What's up, Michelle? What's up, Ellen? What's up, Jerry? What's up, Heather? Liz? We're racking up in here. What's up, Jenny? What's up, Barbara? Awesome. Super stoked to be here with you. I love coming here on Wednesdays, hanging out with you and answering in any way I possibly can. Like you've heard, I will say it real and I will help you any way I can. What's up, Amy? What's up, Dina? What's up, Sherry? Hello, hello. Super stoked that you guys are here.

So now let's kick off this live Q&A. If you're ready, smash that like button and share this, because the more you share this video, the more it pops up in front of other women who could use this knowledge, this realness and this information for their journey moving forward. Smashing the like helps the views, sharing it gets it out to other women, and now we'll kick it off.

All right, Mary, you have a question, babe: "What about older people? Probably two years." What about older people? My friend, age is just a number. Shake that verbiage you may be telling yourself. Shake those cobwebs off of you. Even if you have not been in the gym for two years, just start going to the gym tomorrow. Start going in, find the treadmill and walk on it, watch other people in the weight room, and then envision yourself: in a week I'm going to go down into that weight room and start hitting the weights. It's all about getting out of your own way. That's the majority of what it is, and then just doing it anyway. Age, like I said, is just a number, but if you know you want to accomplish something, you've got to get out of anything that's limiting you from doing it and just go do it.

Paula: "Is using 20 pounds for squats and lunges too much if you just want to lean out? Three sets of 12 reps, following the over-50 weekly workout. Thank you." Twenty pounds is not too much. My friend, I would say go a little heavier for squats and for lunges. What I say to a lot of the women inside my community is that we each have our own threshold. We each have a capacity for what we know we can put into our workouts. We know when we're just going through the motions. You experience that when you're working out. You know when you're not pushing yourself hard enough. So when you know you're doing that, become aware of it and go a little harder.

If you're not feeling it in your workouts, if you're not a little bit sore the next day... and don't confuse soreness with making progress. It's not necessarily progress. Soreness is not an indicator of progress. But make sure you're challenging yourself. Make sure you feel those muscles burning. If you don't feel those muscles burning, pick up a heavier weight. With 20 pounds, if I'm imagining you're holding dumbbells on either side for squats, you could probably go a little more. For lunges, I could do 20 pounds or 30 pounds.

So the moral of that answer is: know your threshold and try to meet it. Are you challenging yourself in your workouts? Answer that. Do you feel like you're getting a good burn? Answer that. If everything's yes, you're doing an awesome job. Now just try to progressively get stronger on a weekly basis. You did 20 pounds? Cool. Let's try 25 pounds next week, 30 in two weeks, and so on. Progress so that you notice you're getting stronger.

What's up, guys? Hello. Jenny: "Do you ever take a break to give your body a break? If so, for how long? I've been working out for several months. If you have a few aches and pains, is it good to take a few days off?" Yes. First of all, guys, if you're somebody who has been going and going and going and you haven't given yourself a break, you've got to give yourself a break. Your body needs a break. Somebody said to me last week, "I've been going for like 10 years and I haven't stopped," and I was like, oh my God, ow. Your body's got to be in pain. It's got to hurt. You need to give your body a break. So yes, take a break. It could be a week. It could be two weeks. Listen to your body and be aware of those cues.

For myself, for example, when I went on vacation to Florida two or three weeks ago, I worked out once, and I was like, I'm just going to use this vacation to rest and relax. Honestly, it was the best thing I could have done, because I came back and... take this into account if you're somebody who needs to give yourself a break: when you give yourself that break, you will come back 10 times stronger. Don't be afraid of giving yourself a break. You can't lose all of your progress in one week. You didn't make all that progress in one week, so you can't lose it all in one week. Give yourself that break for at least a week and see if you need more.

Yes, Jerry. Amen. Age is no limit. Let's go.

Jacqueline: "At what point do you know to change your macros?" I have talked about this so many times on these Q&As, but I'm happy to break it down into some scenarios you may be experiencing, and hopefully it helps you. There are multiple phases you should put your body through when you're working to change your body composition. There's a cutting or fat loss phase, there's reversing up to maintenance, and then there's moving into a surplus for a building phase. So Jacqueline, to break it down for you, I'm going to take one of those phases, what's very commonly known in this industry as fat loss, or decreasing body fat, and speak to that.

So you've got fat loss. Scenario one: if you are seeing progress with the macros you're at, there is no need to change anything. If it's working, keep working it.

Now let's say you've been at your macros for four, five, six or eight weeks, and you start to see a bit of a lull. Before I speak to this more: plateaus are inevitable, my friends. If you plateau along your journey, it is completely normal. If you experience any type of plateau, it is normal. Just keep showing up. Don't give up. Don't throw in the towel. Just keep showing up. You will break through it.

But let's say it's been three weeks and you're like, I'm not really seeing much change. The pictures aren't showing it. The data isn't showing it, across all the ways you measure: measurements, stats, pictures, weight, all that jazz. Then this is scenario number two. It's very individualized how I would go about this macro adjustment, and this is everything we do inside the WarriorBabe blueprint. I would keep your protein the same and adjust some carbs and some fat down. I would try just a little, maybe 15 grams of carbs and maybe 5 grams of fat, to see if that small calorie drop can get you moving again.

There's a lot of science behind this, you guys, and I'm so happy to explain it here because I want you to understand the why and the how behind everything we do at WarriorBabe. And know that programs that don't take this into account may be the reason you're not seeing progress at all, especially if you're 50 and you're doing what someone who's 30 is doing, or you're 45 and following something a 22-year-old made. Keep that in mind.

Now let's say you made that macro adjustment, you brought things down, and not much has really changed. Then try increasing your cardio expenditure. Add a few minutes to the cardio you're doing. If you're doing three days of 30 minutes, try three days of 35 minutes. If you're already doing three days of 35 minutes, try three days of 40 minutes. If you can't add extra time, add an extra day. These are just small tweaks, you guys. I know this is probably a long-winded answer, but like I said, the why and the how.

So to recap: in scenario one, don't change anything. If it's working for you, work with it. In scenario two, if you're noticing a stall, you could adjust your macros down a little, 15 grams of carbs and 5 grams of fat, to see if that pushes things forward. Not by much, because, contrary to popular belief, you want to keep as much food in your body as possible. And then if you've adjusted down and things still haven't moved, you would want to increase your cardio.

I just gave you a lot of valuable information. If you don't want to do this yourself, this is something WarriorBabe can come in and help you do without questioning, wondering or thinking about whether you're doing it right. That's one thing I see so many women do. Hats off to those of you who want to figure it out. But what's so big about WarriorBabe is that we teach you how to be in control of your own body. We give you the tools and resources to use, plus the support of all the coaches who are there with you along your journey to make sure you're doing the right thing. This is everything inside WarriorBabe. That's the answer to that question.

Let me continue. Mackenzie: "I've been trying to grow my shoulders and biceps for years and they're just fluffy. What are your main pointers for stubborn arms?" Honestly, Mackenzie, I have so many questions for you. What are you eating? Are you eating enough? Are you eating enough to facilitate fat loss, to help you lean out? That's probably the number one thing I would ask you. If you're unaware of how much food you're eating, an easy thing to do is download MyFitnessPal and track your macros for an entire week. Not trying to do better, just being in your normal habits. That will bring awareness to how much food you are or are not eating. So really, it comes down to the right prescription for you, babe, one that's going to hone in on those specific areas.

Jen: "Drinking water is necessary, but what do you drink when you get bored of plain water?" Oh, there are so many things, you guys. You could get some BCAAs and put them in your water. You can check out what I talked about last Wednesday on this Q&A, which is the new product by Coalition Nutrition called Fuel Hydration. It's so good if you lift weights, do any type of strength training or you're an endurance athlete, because Fuel Hydration has sodium, potassium, calcium, magnesium and coconut water extract. It has two times the electrolytes I've seen in other supplements, and they help aid in performance and recovery. So you can put those into your water. BCAAs, the little Mio things you can put into your water, any type of supplement you see on Coalition Nutrition, who is my sponsor. I totally get that people get bored drinking plain water. Or LaCroix, if you like LaCroix, or the bubbly drinks like Pellegrino. Those are really good too if you get bored with normal water.

Liz: "I've been a WarriorBabe for a month. I've been doing 20 minutes of cardio a few days a week as part of my plan. I just got a new four-week plan with no cardio. Why would this be?" Okay. First, double-check with your coach to make sure she meant to do that and didn't forget to add the cardio into your calendar. That's the number one thing I would do. But two, I use this method when you're doing something like a diet break, where you may get more food and we may cut all of your cardio, or half of the cardio you've been doing, to see how your body responds. These are little tricks that we as trainers know how to use to get more results. But I'd leave it to first checking in with your coach and seeing what's up. Maybe she forgot to add it.

Next question: "How many times a week should I train each muscle group? I'm a mom, so I can't manage much time." That's where I break it down: you don't need to train six days a week. You make it work with your schedule. If you can only train four days a week, then train four days a week. Make it two lower body days, one quad and glute and one ham and glute, and the other two are chest, back and biceps, and shoulders and triceps, or something like that. That's just a split I would recommend. If you can't do four, then do one leg day and then upper body days, one that's chest, shoulders and triceps and one that's back and biceps. Make it work. There's always a way, you guys. If you want it, you'll figure it out and you'll start showing up how you want to be showing up.

Also, I just dropped an interview on YouTube between me and Marie. The thumbnail is the mom with two sets of twins under the age of four who lost 80 pounds during COVID, actually in an eight-month span. Definitely check that out, because it will make you question "I don't have enough time," or "it's too hard for me," or "my kids get in the way." You have time. It's about the priorities you set for yourself and your time management. You can always make the time to show up for yourself. And don't think that you're sacrificing time with your kids. Don't look at anything you take on in your journey as a sacrifice. Look at it as an investment in your future self, and understand that the payoff will come as long as you put in the work.

Alicia: "I've always had a pot belly, even when I was paper thin or really fit. I'm high-waisted with a short torso, so when I eat or drink anything, it pops out even more. Is there truly a way to get a flat tummy with this type of disorder?" Alicia, the first thing I would do is go to your doctor and see how your hormones are. How's your cortisol? Are things in check? If not, you're going to get an answer right there, and the doctor's going to help you get those things leveled out. And if you haven't had a checkup in a while, regardless of anything, I'd definitely get one just to see where you're at health-wise.

Secondly, yes, you guys, anything is possible. You can do it. Especially if you see other people doing it, you can do it too. It's about getting the right tools and resources and wanting it so badly that you show up no matter what. Making sure you're eating the right things and training the right way for your body, because no body is the same. Everybody's completely different and requires different strategies. So yes, there is a way. Yes, it can happen. But I would definitely make sure everything is in alignment with your hormones before you take off on your journey.

Jerry: "Your modules are freaking incredible. I've learned so much these past few days." Thank you, Jerry. Thank you, babe. It's so nice when we have the community of women inside saying, yes, WarriorBabe, and it's not just coming from me or my team. That's awesome, Jerry. I can't wait to see you excel inside the program.

Jan: "I use Mio in my water, but the artificial sugar wakes up my sugar monster and causes sugar cravings." Okay, yes, that's a possibility. And understand that cravings are going to happen no matter what. You're always going to have cravings. What it comes down to is making sure you're eating enough macronutrients to curb those cravings. They're not going to curb them entirely. It's completely natural. I still have cravings. That's also a mindset thing, and you can develop a way to break through it.

All right, that was fun. Who's got more questions for me? Do me a favor while we're waiting for more questions to come through: smash the like button. The more you smash the like button, the more views it helps for all the other people who could potentially come in and watch this video. And if you're tuning in from my Facebook page, share this video, because there are other women in your shoes who would be so grateful to receive this valuable information that can help them along their journey too.

I love when people come to these Q&As and say, "I'm so glad I tuned in. I needed to be here because, Nikkiey, you talked about this." You never know what I'm going to talk about or what kind of questions I'm going to answer, but in some way it can help you, and you don't even know it. So smash the like button and share this video. And keep feeding in comments and questions. Remember, I go live here every Wednesday at 6 p.m. Eastern Standard Time, and you can come ask me any questions about macros, workouts, mindset and lifestyle. I'll answer as many as I possibly can in the half hour to 40 minutes I hang out with you here.

Danielle: "Do you post ab workouts on your Facebook page?" Nope, I do not.

Brandt: "Some days of the week I have to teach two Super Pump fitness classes back to back. Should I add more carbs on those days?" Yes, 100%. If you're inside my program, check out section two or section four, where I talk about this. I would consider you almost like an endurance athlete because you're doing so much activity, and those sections cover how to replenish your stores for those types of workouts.

Paula: "Why don't the over-50 workouts include abs?" You can follow the app. We have the app right inside the program, and in the app there are about 10 different core exercises you can do. What I recommend, if you watch the modules, is to use those core exercises as a warm-up or cool-down. I even give you my top core exercises to do inside the modules. So if you watch those modules, you'll know where core comes into play. But also, my friends, core is important to strengthen, and inside the exercises in the workouts that I or my team provide, you're also working your abs if you have proper, good form. So you're always consistently working your abs in those workouts. But make sure you watch the modules, because there's a warm-up module where I talk about how to implement core.

Jen: "Do you take vitamins?" Yes, I do. What I recommend inside my program is the women's sport multivitamin by NutraBio. I think those are really great. I also take Thorne, T-H-O-R-N-E, if you've ever heard of them. I take their AM and PM, and I also take probiotics.

All right, you guys, thank you so much. I appreciate you all being live here with me, hanging out for a little bit and asking questions. It's always fun, and it's always a good time being able to provide answers that I know in some way, shape or form are going to help you or the other women tuning into this call. So I appreciate you so much. Remember to like this video, share this video and tune in next week. I will be here live at 6 p.m. Eastern Standard Time every single Wednesday. Turn on notifications so you get alerted when I go live. These Q&As are so valuable for your journey and for other women's journeys too. So my WarriorBabes, be sure to tune in every Wednesday. All the babes following me on Facebook, be sure to tune in on Wednesday and check out warriorbabe.com. All right, have a good rest of your night. See you next week. Thank you.