Bodybuilding.com Information Motivation Supplementation
in:

Jamie Eason's LiveFit Trainer: Day 59

Nothing gives your body a nicer overall shape than a sculpted and toned chest-and-shoulder region. You'll look better in clothes, and you'll look better without them, too!

Nothing gives your body a nicer overall shape than a sculpted and toned chest-and-shoulder region. You'll look better in clothes, and you'll look better without them, too!

I also throw some abdominal moves into the mix (not to mention some sprints), to keep the fat-burning process on fire. Things are really heating up now, including your metabolism.

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.

Triple set: Perform the first exercise, followed immediately by the second exercise, followed immediately by the third exercise. Only then do you take the 2-minute rest in between before repeating again.

The Workout:


Superset:

Working Set + Active Rest:

Working Set + Active Rest:

Superset + Active Rest Combo:

Triple Set:

  • Running, Treadmill Running, Treadmill

    Running, Treadmill

    30-second sprints on treadmill; Level 8; 30 seconds on/30 off; 30 minutes total

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!

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!

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!

Recommended Articles


Bookmark and Share

Related Articles

About The Author

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

RATE THIS ARTICLE
POOR
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
EXCELLENT
OVERALL RATING
10

Out of 10
Excellent
20 Ratings

38

Comments

Showing 1 - 25 of 38 Comments

(5 characters minimum)

      • notify me when users reply to my comment
angiemsbeach

Rep Power: 0

  • rep this user
angiemsbeach

so do I walk 30 sec and sprint 30 sec?

Mar 14, 2012 10:15am | report
 
mark1922

Rep Power: 0

  • rep this user
mark1922

I believe so. Looks like you start out at level 8 sprinting for 30 sec, off for 30 secs .Total 30 Min. Whew! Cant wait to try it myself.

Mar 21, 2012 12:00am | report
prudypru

Rep Power: 0

  • rep this user
prudypru

usually u sprint for 30 secs then jump off to the side of the treadmill to recover for 30 secs...bc by the time u manually up and lower your speed, 30 secs has already passed...

Feb 10, 2014 9:37am | report
sarajobuff

Rep Power: 0

  • rep this user
sarajobuff

I believe you sprint for 30 seconds and then jump your feet out to the edges while the treadmill still runs for 30 seconds while you rest. 30 seconds isn't enough time for you to adjust the speed back and forth between walking and sprinting.
I did my sprints yesterday at 7.5mph. I would say use a speed that is a sprint for you. The goal is to get your heart rate up and then let it calm down and then spike it back up and so on and so on.
YOU CAN DO IT! The time flies by doing cardio this way.

Mar 28, 2012 2:49pm | report
 
SUPERMOM2012

Rep Power: 0

  • rep this user
SUPERMOM2012

SO HAPPY I READ THIS BECAUSE I WAS WONDERING HOW I WAS GOING TO ADJUST THE TIME IN 30SEC! WALKING FOR 30 SECS IS NOTHING!...WISH ME LUCK..!EK!

Apr 23, 2012 1:23pm | report
Saharaci

Rep Power: 0

  • rep this user
Saharaci

I totally agree about time flying. The 30 minutes on the elliptical machine in Phase 2 really dragged but these sprints were over before I knew it.

Sep 17, 2012 4:54pm | report
VikkiJ

Rep Power: 0

  • rep this user
VikkiJ

OMG! I KILLED MYSELF DOIN THE RUN THEN WALK!!! i nearly died!!! hahaha, so glad you picked this up! i remember the video now! thanks so much!

Sep 25, 2012 11:13am | report
graceahne

Rep Power: 0

  • rep this user
graceahne

HA. I... wow yeah pretty much went flying off trying to adjust the speed. thanks this helps :]

Jul 30, 2013 8:46pm | report
peaches85a

Rep Power: 0

  • rep this user
peaches85a

Just curious. How long did it take for you to do the workout not including the 30 minute sprints? Yesterday's workout took me forever!

Apr 4, 2012 7:29am | report
 
MochiBunny

Rep Power: 0

  • rep this user
MochiBunny

It took me forever too. 2 hours! Maybe more I know once I get everything down I'll be quicker

Apr 4, 2012 7:56am | report
MochiBunny

Rep Power: 0

  • rep this user
MochiBunny

I sprint and jog I got 8.5 mph then down to 6.0 mph- its a real slow jog so you dont lose your thunder!

Apr 4, 2012 7:55am | report
 
peaches85a

Rep Power: 0

  • rep this user
peaches85a

I could not for the life of me get good enough form while doing the kettle overhead squats. I kept trying but no go. Instead I did 30 reps per set of squats holding dumbbells in each hand. I was very frustrated.

Apr 5, 2012 6:38am | report
Mulligan828

Rep Power: 0

  • rep this user
Mulligan828

I could not even do that if I tried. Running at 8mph and hopping off was enough for me. I watched my heart rate too so I was within range.. but more power to you!!

Jan 15, 2013 5:10pm | report
RealGood

Rep Power: 0

  • rep this user
RealGood

how do you do the burpees????

Apr 10, 2012 5:58pm | report
 
mandy363

Rep Power: 0

  • rep this user
mandy363

Go from standing to push up position and back as one rep.

May 4, 2012 9:55am | report
pglass61

Rep Power: 0

  • rep this user
pglass61

drop to a push up do a push up then stand up (1)

Oct 31, 2012 3:41pm | report
janiklitalien

Rep Power: 0

  • rep this user
janiklitalien

Dear Jamie

This is my second round on your Livefit program. When I began, I weighed 264 pounds and it has helped me shed 20-25 of them. I now fit loosely in clothes that were previously tight. It has helped me develop good eating habits and has helped make the gym an even more important component of my workout day.

Two things though: Livefit did all this in the first two months of the first time I did the program and then I got stuck on a plateau of which I haven’t come off of despite increasing the reps and all, I remain stuck here. I was also hoping to shed belly fat yet despite using the Alpha Lipoic Acid as advised in part 3 of the program, my tire and love handles are always very much there.

I have followed the program in every detail and believe me, I live in Hong Kong so when I tell people I haven’t eaten rice in 6 months, they do look at me in astonishment.

Understand me well, I am not one of these fans writing to rant out of frustration: I have understood long ago that my quest to weight loss was going to be wrought with frustration and this is just another one of them on the way to success and I am a martial arts teacher so I know that in life, nothing that is easy is worth doing. I simply want to say that perhaps the “One size fits all” advertising of the program may not be totally accurate.

I will finish phase 3 of the program because I do finish what I started and I will advise you of any positive changes (if any) that occur and if I was wrong in what I mention above, I’ll be more than happy to admit it and send photos. I will however, once this second round of livefit is concluded, move on to the workout of other colleagues of yours on bodybuilding.com.

To conclude, thank you for helping me get this far along my path. The changes you helped me make will follow me the rest of my life and I will speak highly of livefit and recommend it to all I know who want to begin training. It is my hope that you read this or someone gives you the jest of it and should you wish to give me further feedback, I’d be happy to hear it.

Thanks again for the 20 pounds shed

Janik

PS. Please keep those very amazing pictures coming

Jun 13, 2012 12:09am | report
 
rlgrant

Rep Power: 0

  • rep this user
rlgrant

I would repeat phase three if you want to loose more weight. Phase one builds muscle and Phase two is a good phase to stay in. Keep up the good work! Hope this helps!

Mar 21, 2013 5:53pm | report
nunezim

Rep Power: 0

  • rep this user
nunezim

Hi! What do you guys use if the gym don't have kettlebells? I was thinking on using regular dumbells. Any other ideas?

Jul 23, 2012 8:22am | report
 
jencab5

Rep Power: 0

  • rep this user
jencab5

I used the bosu (1/2 yoga ball) and did regular push ups that way which were hard enough. My gym didn't have the kettle ball either.

Jan 3, 2013 1:04am | report
borntorun

Rep Power: 0

  • rep this user
borntorun

Thanks for the great idea, jencab! I couldn't do the kettle bell push-ups for the life of me!

Jan 3, 2013 9:51am | report
pattyandthemoos

Rep Power: 0

  • rep this user
pattyandthemoos

I am only on week one but I'm reading ahead. I don't have a kettlebell either. I am thinking about using a pull up bar for this.

Jan 24, 2014 10:18am | report
dj_obliviouz

Rep Power: 0

  • rep this user
dj_obliviouz

So I'ts been roughly 3 weeks since I began following Jamie's dietary framework as precisely as possible.

After the end of week two, began following Jamie's detailed workout plan.
As I have lost 70% of my strength over the last 4 years, I had great difficulty completing each days workout plans. At times I could not go past half way.
My body gets such a pump and becomes extremely tense after 10 minutes into the session. It is effecting my ability to move about and lift any more. The muscle pain lasts 2-3 days.

Thankfully the results are finally showing up with a weight loss of 4kg's over the 3 weeks, but none of which translates to smaller waist line just yet. When looking in the mirror no change can be observed either.

Question:
Is there any muscle relaxant that I can legally obtain in the United Kingdom which would allow me to keep working through the workout plans?

Aug 25, 2012 12:31pm | report
 
  • Body Stats
  • ht: 5'10"
  • wt: 194.01 lbs
  • bf: 14.5%
VikkiJ

Rep Power: 0

  • rep this user
VikkiJ

just a suggestion but are you stretching before and after the workouts? a really good stretch of everything is relaxing and feels really good once youve done them, this helped my recovery alot. Hope this helps! stretch for 10-30 secs depending on your tolerance, but really go for it!

Sep 25, 2012 11:17am | report
GettingFitGina

Rep Power: 0

  • rep this user
GettingFitGina

Oh my freakin goodness!!!

Nov 27, 2012 2:50pm | report
 
Showing 1 - 25 of 38 Comments

Featured Product

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com