Jamie Eason's LiveFit Trainer: Day 29

It's Day 1 of Phase 2. Congratulations, we're now 5 weeks into Living Fit!

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It's Day 1 of Phase 2. Congratulations, we're now 5 weeks into Living Fit!

We're coming fresh off two days of much-needed rest. I hope you feel revitalized, rejuvenated, and eager to hit the gym! We're kicking things off with a beautiful back and cardio workout.

Remember: don't sacrifice safety for strength, rest a little more between each set, and aim to lift with 85 percent of your max effort. Get ready to burn fat faster and see more muscle tone!

For the two exercises grouped as a "superset," do each in succession and then rest at the end of the grouping. Having done so, go back and repeat the same sequence. Continue in this fashion until all the sets of those exercises are done.

The Workout

Back/Cardio
Superset

Phase 2 Diet Tips

  • Eat first meal within an hour of waking.
  • Plan ahead! Designate a food preparation day.
  • Measure and weigh everything whenever possible. Purchase measuring cups and a kitchen scale.
  • Eat every three hours (usually 5 or 6 times a day, depending on when you wake up)! It's the secret to speeding up your metabolism. Be on time!
  • Drink lots of water! May have coffee & tea with Stevia or a no-cal sweetener.
  • Take a daily multivitamin. If lifting weights, you might consider taking an additional calcium supplement.
  • Take one tablespoon of flaxseed or fish oil daily. Flaxseed and fish oil actually aid in weight loss and encourages healthy bowel movements. (Mix in oatmeal or mashed sweet potato after heating food. Do not heat flaxseed.)
  • Consistency is key! If you have a day where you slip up … Don't give up! Start fresh at your next meal or the next day. You can do it!
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Female Diet for Phase 2

Breakfast
Evening
NOTE: No carbs (starch) after 7:00 PM (or about 3 hours before bedtime).
LIMIT FRUIT TO TWICE DAILY: Berries first thing in the morning and then a full citrus serving or banana after a workout with your protein shake. Carry a small apple in your gym bag at all times in case an energy slump hits!

Jamie Eason's LiveFit Phase 2 Female Diet PDF (136 KB)

Male Diet for Phase 2

Breakfast
Mid-morning
Dinner
Evening
NOTE: No carbs (starch) after 7:00 PM (or about 3 hours before bedtime).
LIMIT FRUIT TO TWICE DAILY: Berries first thing in the morning and then a full citrus serving or banana after a workout with your protein shake. Carry a small apple in your gym bag at all times in case an energy slump hits!

Jamie Eason's LiveFit Phase 2 Male Diet PDF (136 KB)

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