Jamie Eason's LiveFit Trainer: Day 57

We're going to hit the ground running in Phase 3 with some serious leg work!

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We're going to hit the ground running in Phase 3 with some serious leg work!

You'll quickly notice that these workouts combine traditional weight moves with plyometric exercises—for example, you follow-up leg presses with jump squats. Combining strength moves with explosive movements allows you to train for hypertrophy (the fancy word for muscle growth) and strength gains at the same time that you increase power - another important quality for fitness enthusiasts and athletes alike.

By hitting both fast- and slow-twitch muscle fibers, these moves also will stoke your fat-burning furnace. Picture the marbling in a steak. Our bodies have intra-muscular fat like that. Plyometric exercises help "squeeze" the fat from those areas.

Terms You'll Need To Know

Superset: Perform the first exercise and then immediately do the next exercise. Only then do you take the 2-minute rest in between before repeating again.

Active rest: Instead, do the first exercise, and then instead of resting, perform the active-rest movement (for example, jump rope). Immediately repeat the first exercise.

So are you ready? We're on the home stretch now. Let's do this!

The Workout

Quads/Calves
Superset
    Working Set + Active Rest
    Superset
    Superset
    Working Set + Active Rest
    Working Set + Active Rest

Time To Count Calories!

Up to this point, the focus with the meal plan has been to consume adequate calories to support your weight training goals. Moving forward, it will be necessary to determine a specific calorie range to increase your fat burning potential while maintaining your hard earned muscle.

Follow this simple formula to determine the number of calories you should consume moving forward, using the foods included in the meal plans:

  1. Multiply your goal weight by 10 to arrive at your baseline.
  2. Add between 200 and 500 calories to determine the ideal calorie range that will support the rest of your Phase Two and Phase Three workout routines. (So, for me, that would be 110 (lbs) X 10 + 200 = 1300 and 110 (lbs) X 10 + 500 = 1600).
  3. On rest days and lighter days (arms, shoulders, abs), eat in the lower range (1,300 calories). On heavier days (chest, legs, back), eat in the higher range (1,600 calories).
  4. Once we arrive at Phase 3, the lower number will become the starting point for the carbohydrate cycling we'll do!

CALORIE CALCULATOR

Weight
Lighter Days:
Higher Days:

Phase 3 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 3

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 3 Female Diet PDF (160 KB)

Male Diet for Phase 3

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 3 Male Diet PDF (160 KB)

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