Crew Admins please feel free to post these common FAQs on your page, or copy them as appropriate on a case by case basis. If they still have questions, have them email 12WBT at firstname.lastname@example.org
What happens when the 12WBT program finishes and what content can I access?
The 12WBT program finishes with a Graduation that includes the following:
- A Graduation Certificate and Report Card. These will be available for download from the website from the end of Week 12 for 4 weeks only.
- Bonus Plans to download and keep! The Bonus Plans contains a week’s worth of Exercise, Meal Plans and Shopping Lists. This will be available for download from the website from the end of Week 12 for 4 weeks only.
In addition to this, you can continue to edit your My Stats and post in the Member Zone for one week after the round closes, to shout out your achievements! After this week My Stats and the Member Zone become read only – you will not be able to edit or post new content.
At the end of Week 12 the following will no longer be accessible via the website or the 12WBT Daily app:
- Weekly Exercise, Meal Plans and Shopping Lists
- Recipe Index
- Calorie Lookup
- Exercise Index
- Video Gallery
- My Tracker
Please note that you will still be able to see your My Tracker information after the round is closed however it is the overview found on your My Stats page and not the daily breakdown you would use throughout the round on the website. Similarly the 12WBT Daily app will show your final stats for the round but you will not be able to scroll back through the individual days.
When do I get access to the 12WBT recipes and exercises?
The 12WBT recipes and exercises are found in the Recipe Index and Exercise Index – these are released when Pre-Season starts. The Express Workouts and Online Workout Videos are also available as soon as Pre-Season begins!
Our Meal Plans and Exercise Plans go live on the Thursday of the last week of Pre-Season. Each upcoming week’s Meal and Exercise Plans continue to be released each Thursday thereafter, for the duration of the twelve weeks of the round. At the end of Week 12, the 12WBT Meal and Exercise Plans will no longer be accessible. Check out this FAQ for more info.
Is it possible to share a 12WBT membership?
12WBT memberships are for individuals only, they are not designed to be shared. Each membership has unique calorie considerations, exercise recommendations and profile details. As a 12WBT member you are setting your own goals and commitments and these are unique to you. As a member, you also enter your personal information for your all important Pre-Season Tasks, as well as your starting weight and measurements, weekly weigh-ins, monthly Fitness Test results and revised measurements.
A lot of blood, sweat and tears has gone into providing the best possible content for members, so sharing of this content with non members is strictly prohibited.
What is the right 12WBT Fitness Program for me?
The 12WBT Fitness Programs are divided into:
- Move 2
- Advanced (with an emphasis on improving cardiovascular fitness)
- Lean & Strong (with an emphasis on improving strength through increasing lean muscle mass)
- Fit for Fifty (with an emphasis on the specific needs of middle age – bone density, balance & flexibility)
- Learn to Run (L2R)
- 10k Running
- 10k Running Advanced
- 1/2 Marathon
- 1/2 Marathon Advanced
- Post Baby
Completing the Pre-Season Task ‘Fitness Test’ will help 12WBT to suggest a recommended Fitness Program based on your fitness level. You can find out more about each of the 12WBT Fitness Programs here: https://www.12wbt.com/programs/
How much exercise will I be doing on 12WBT?
Depending on the Fitness Program you choose, there are between 4-6 training days per week, and some days will be easier than others. You will need to allocate around 1 hour per day for exercise. If you are struggling to fit exercise into a busy schedule, do your best and remember 12WBT is ultimately about keeping active and making exercise a part of your everyday lifestyle for the long term.
Is it ok to swap between programs?
In order to achieve the best results, it’s ideal to follow the same program for the entire 12 weeks, especially for the Lean & Strong and running Fitness Programs as they are programmed to a specific 12 week progression. If you find, that after Week 1, that the intensity isn’t enough for you, then by all means feel free to swap programs, but be sure to contact the Support Crew first, so they can assist with the transition! The need to swap between programs can be reduced by completing the Fitness Test, during Pre-Season, as it gives you a better gauge at which level you should be doing.
Help, I’m not losing weight!
It is easy for us to get fixated on the numbers on the scales, and even though the scales are an accurate measurement to how we are progressing they shouldn’t be the only measure of success. Every 4 weeks Mish asks you to retake your body measurements and to complete a Fitness Test, to demonstrate to ourselves our achievements regardless of what the scales say! However if your measurements are shifting, the scales are decreasing or your Fitness Test results aren’t improving then it’s time to look at the finer details.
Our diet is 80% accountable for our weight loss, so its vital that you are honest and consistent with your nutrition patterns. The best way to monitor this Is to keep a food diary for 7 days, recording absolutely everything you eat and drink, and what time of day it is consumed, this way any hidden calories being consumed will be identified. Additionally evaluate whether you are following the Meal Plan exactly, or whether you are substituting some food items, which may be adding additional calories (e.g-substituting low-fat yoghurt for full cream).
If you still aren’t seeing results email the experts at email@example.com and they’ll help you get to the bottom of it.
How much weight should I aim to lose in a round of 12WBT?
That really depends on a number of variables like age, gender, height, current weight, your proportion of lean muscle mass, your current level of fitness, the amount and type of exercise you do over 12WBT, the intensity with which you perform that exercise…the list goes on! For that reason, there is no hard and fast calculation, but as a rough guide you can expect that:
|If you weigh:||You may lose between:|
|Less than 100kg||0.5-1.5kg per week|
|100-129kg||1.5-3kg per week|
|More than 130kg||1.5-5kg per week|
Are the 12WBT Meal Plans flexible?
With 1000 recipes to choose from in our Recipe Index, we are able to meet the needs of those with specific dietary requirements, such as those suffering from allergies, intolerances or have specific food requirements.
While we do not have a separate meal plan for these groups, by using the ‘Customise Your Meal Plan’ feature, you are able to switch any unsuitable meals for other options that you like and/or look through the ingredients of a meal and switch any unsuitable ingredients for an alternative. You can also search the Recipe Index directly – using the filters (e.g. Gluten Free, Lactose Free, Vegetarian) will make your search much easier.
Using the customise feature of your Meal Plan also updates your Shopping List which saves time and effort, and any last minor edits you need to make before doing your shop won’t take too long.
Once the round is completed, you will have all the skills and resources to continue with this healthy life change for LIFE (not just these 12 weeks).
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