FAQ Fitgurlmel Programs + Services

  1. What does the 8 Week Body Sculptor program entail?

  2. Is the food guide accessible for vegans?

  3. How do I know if I’m eating enough/too little?

  4. How heavy should I go with the weights?

  5. Are there videos for the exercises?

  6. Can I do this program at home without a gym?

  7. Is the 8 Week Body Sculptor a digital product?

  8. How long should I wait between sets?

  9. What’s a superset?

  10. How can I substitute the Stairmaster since my gym doesn’t have it?

  11. How can I substitute battle ropes since my gym doesn’t have them?

  12. How can I substitute the rower since my gym doesn’t have them?

  13. What’s the latest time I can eat?

  14. How many meals should I eat?

  15. Should I do extra cardio?

  16. How many pounds of fat will I lose/muscle I’ll gain?

  17. Will you be adding any more clients to the one on one coaching?

  18. How much do you charge for a consultation?

  19. I just bought the 8 Week Body Sculptor program and haven’t received anything yet, how does this work?

  20. What extra cardio can I do?

  21. Can I use the program to gain weight or is it just a weight loss program?

  22. I love the program and it works great for me, but what should I do when I complete it; I’m freaking out thinking about that?

 

  1. What does the 8 Week Body Sculptor program entail? My 8 Week Body Sculptor combines body building, body weight/calisthenics, HIIT (High Intensity Interval Training), Steady State Cardio and other types of exercises in order to help you develop a strong foundation for making sustainable fitness changes and building the best physique possible. In addition, there is a complete food guide with over 20 recipes ranging from breakfast to dinners that are meant to help you make a lifestyle change rather than follow a "diet;" This is NOT a diet, the food suggestions are all about about nutrition and are meant to help you fuel the muscle growth and fat loss you will experience.

    You will find everything from how much to eat, what to drink, a sample grocery list of food that you can get at almost any supermarket in the world, and 5 basic rules for avoiding the pitfalls of eating processed food and thus hindering your progress. The program also comes with 2 workout calendars and over 12 different workouts that you will be following.

    This program is very challenging at the beginning, but 2-3 weeks in you will feel AMAZING and by then you will have created the healthy habits that will spill over to other important areas of your life such as your work, focus, self love, relationships, and overall wellbeing.

    Abs you say? YES!

  2. Is the food guide accessible for vegans? This particular guide is geared toward omnivores. It would work for a vegetarian or vegan, but only if you know plant-based equivalents to chicken and fish for example. Hopefully later this year I can release a plant-based guide.

  3. How do I know if I’m eating enough/too little? This program uses the palm method for calculating food portions. The point is really to eat nutrition based and non-processed food, and to train with intention and focus. By working on these two fronts, your body will become positively sensitive to the food you eat and you’ll be able to gauge how much food to eat in order for your body to function at its best. This is a battle tested method, it works great and it's very sustainable.

  4. How heavy should I go with the weights? As HEAVY as you can while maintaining good form! If a set is supposed to be 8 - 12 reps, choose a weight/resistance that barely allows you to get to 12 reps while having great form. Be sure to control the movements the entire time and not allow your body to move in jerky or uncontrolled ways, focus and create that muscle mind connection!

  5. Are there videos for the exercises? You can find see how to perform each exercise using my simple EXERCISE DATABASE. Currently I’m also posting videos of the exercises to my youtube channel youtube.com/c/fitgurlmel but they’re not all published yet. I created the program for people with some lifting experience, but between my Exercise Database and Youtube channel and maybe some Google you will do just fine. This is important since you will be able to move, train, function, and talk like a pro after doing my program.

  6. Can I do this program at home without a gym? Technically, you’d need access to a commercial gym in order to get the most out the 8 Week Body Sculptor. That being said, if you have an assortment of dumbbells and barbells then you’d be able to do about 85% of the workouts. The exception would be a couple of workouts that use the Stairmaster, rower, and battle ropes. You can read question number 10 to substitute the Stairmaster :)

  7. Is the 8 Week Body Sculptor a digital product? Yes! You can download it to your phone, tablet, and computer and access it anywhere even offline. In addition, I make updates and add new recipes regularly, those are available for free forever and all you have to do is access your account again and download the latest version. I push out notifications whenever major updates are rolled out.

  8. How long should I wait between sets? Your goal is to bring intensity and focus to every workout. Thus, do not wait more than 45 sec - 1 min in order to start the next set. In addition, use a weight/resistance that challenges you rather than simply lifting a weight that you know you can do all the reps with.

  9. What’s a superset? It is when you start the next exercise immediately after every set of a previous exercise. For example, a set of 10 chest presses with a superset of 10 push ups means that you’ll do 10 chest presses and immediately start doing the push ups without taking any rest.

  10. How can I substitute the Stairmaster since my gym doesn’t have it? You can substitute with another form of LISS (Low Intensity Steady State cardio). I recommend 35 min walking on the treadmill at a 3.5 speed with a 4 incline; make sure not to hold the rails.

  11. How can I substitute battle ropes since my gym doesn’t have them? Easy, just jump rope or do kettlebell swings.

  12. How can I substitute the rower since my gym doesn’t have them? Easy, do the Stairmaster Challenge instead or just jump rope or do kettlebell swings.

  13. What’s the latest time I can eat? It doesn’t matter at what time you eat as much as what you eat, and not for just one meal but over a long period of time (think days and weeks). Again, the goal is for you to eat nutrition and avoid empty calories, but eat in a schedule and frequency that allows you go about your life normally.

  14. How many meals should I eat? Anywhere between 3-5 meals should be easy enough that you’re not cooking all the time, but also so that you can eat all the nutrients you need on a daily basis. Experiment with the number and timing of the meals and listen to your body, after a couple of weeks you will know.

  15. Should I do extra cardio? There’s enough cardio, weight lifting, and anything you need in this program. Again, the point is not increase the the amount of time you need to put in the gym, but to make your training laser focused, intense, committed, and make every rep count.

  16. How many pounds of fat will I lose/muscle I’ll gain? In a perfect scenario with a person who’s overweight but has no hormonal imbalances or any disorder that may affect their physical progress--this is extremely rare--, you’re looking at 1-4lbs of fat loss per week and up to .5lb muscle gain. Again, this is for a perfect scenario, which is hardly ever the case since we all struggle somewhere. That being said, I’ve seen my community of athletes from over the world make great progress over the course of these 8 weeks. And, they continue to experience sustainable results long after the 8 weeks.

  17. Will you be adding any more clients to the one on one coaching? Yes! Right now I’m in the process of overhauling the entire coaching experience, but I’ll announce the open spots as soon as we’re up and running. There is no waiting list, spots for remote coaching function on a first come first serve basis so that everyone has equal opportunity.

  18. How much do you charge for a consultation? If you feel like you need a consultation about food, training, recovery, etc. please email vic@fitgurlmel.com and he’ll assist you with figuring out what you need so that I can create it for you; Vic is my hubby and fellow trainer, we have a combined 14 years of training experience in everything from bodybuilding to yoga.

  19. I just bought the 8 Week Body Sculptor program and haven’t received anything yet, how does this work? During checkout you will be given the option to create an account or check out as a guest, we highly recommend that you create an account so that you can always login (https://fitgurlmel.com/account/login) and access your files and make changes. Whether you checked out as a guest or created an account, please confirm that your email was included and that it is spelled correctly. The website will automatically send your order confirmation and any download links via email.

  20. What extra cardio can I do? You shouldn't! In my experience as a trainer, I have found that most people are already doing too much cardio. In doing so, you become more efficient (your body gets used to) doing cardio which causes the body to deliver marginal fat loss gains (the more cardio you do the more marginal fat loss will be). I have created my 8 week program so that you can use food to sustainably lose excess fat, because you do need some fat for proper body function. And, the workouts are structured to help you lose fat and make muscles at the same time. So be patient and allow for your body to shift and become in a way "inefficient" at doing cardio, that way you'll maximize your fat loss.

  21. Can I use the program to gain weight or is it just a weight loss program? YES! There' an entire section in my program about how much food to eat of each macronutrient (protein, carbs, and fat) group. It has some simple notes for maximizing lean body mass gain aka making lean muscles aka a clean bulk.

  22. I love the program and it works great for me, but what should I do when I complete it; I’m freaking out thinking about that? Once you go past week 4 you will realize my 8 Week Body Sculptor is NOT a diet and it is NOT some program who do for 8 weeks as a quick fix to just get skinny. I poured a ton of my fitness journey experience into this and was carefully documenting what worked and what didn’t work for me; I’m still doing the same as you know and passing that on to you guys. Once you complete the program, I highly recommend you do it again. The second time around focus on lifting even heavier, being more present mentally during your workouts, allow yourself to experiment with you creativity in the gym, schedule some cheat meals roughly every 10 days, and above all SHOW UP every single day whether you feel like it or not. Once you get to this level, you’ll know your body enough to know how to get and maintain visible ab muscles, be stronger, know how much and when to eat, etc. all with patience and without stress a.k.a you’ll be a pro :)