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Jamie Eason's Livefit Trainer — Phase 2, Day 37

Jamie Eason's LiveFit Trainer: Day 37

We're toning up your chest and midsection while burning fat to reveal your handiwork!
by Jamie Eason Sep 21, 2011


The beauty of my training approach is while your back is recovering from yesterday's workout, you can train chest only a day later. You're pushing -- not pulling -- so one muscle group grows while the other works.

For good measure, let's do some abdominal training and cardio as well. We'll tone up your midsection and burn some fat to reveal your handiwork!

The Workout:


Chest/Abs

Superset:

End of superset; resume normal sets

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!

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!

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!





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About The Author

Jamie Eason
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Jamie Eason has become the world's fittest model and continues her hard work and dedication by contributing her knowledge about fitness and nutrition.

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rhodonite

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rhodonite

At day 36 now and seeing some good results, especially in my arms, which have NEVER been strong. Loving it! Thanks Jamie :)

Apr 2, 2012 2:26pm | report
Nasaa1005

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Nasaa1005

Can anyone tell me what negative sets and drop sets are?

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9
Aug 22, 2012 3:54pm | report
nrobitshek

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nrobitshek

A negative set is just like any other set, except, you're going to put more emphasis on the "negative" portion of the rep. So in today's case, when you do your bench press, you push up and then take as long as you can when you come down to your chest, then explode up, and slowly come down, etc. Drop set is when you start at a weight level that is challenging to you, then you drop the weight when going to the second set, drop some more weight, then your third set. So say you start at 60 lbs., next set should be 40lbs., then 20 lbs. (just an example)

Hope this helps!

Aug 28, 2012 1:00pm | report
Kzaro124

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Kzaro124

Definitely noticing more strength in my arms, I can actually do push ups now! Lately though ive been really low on energy. I feel like im eating right but when its time for the gym i cant get my energy up...

Oct 4, 2012 1:00pm | report
sec99ret

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sec99ret

I take a pre workout drink.....makes a huge difference....can be unsweet tea, Coffee, or NO Explode......I find that i get a lot more out of my workout...not for everyone though.

Chris

Nov 19, 2012 6:36am | report
ashleylind25

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ashleylind25

hi does anyone know if when we do cardio if it matters if we keep our heart rate in the fat burning section or cardio? ive been told before i should stay in fat burning but i dont know why cardio is so bad. please help!

Nov 12, 2012 2:30pm | report
Annki

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Annki

so for pushups.. shall we do 3*15 close pushups, then 3*15 wide pushups ??

Feb 24, 2013 5:29am | report
jpw909

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jpw909

I'm not sure exactly, but I did this workout today and did out of a total of 3 sets of 15 each (aka 45 push-ups), 23 of them wide, and 23 close. Wide was much easier for me...lol.

Feb 24, 2013 2:46pm | report
Annki

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Annki

okey ... I did this today aswell but I did 3*15 (45) wide and then 45 close (I think it was more like 34 .. close is hard - lol)

Feb 24, 2013 4:34pm | report
suruchi

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suruchi

Can Elliptical Trainer slot be replaced by arc trainer?

Apr 30, 2013 3:53am | report
Showing 1 - 10 of 10 Comments

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