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Jamie Eason's LiveFit Trainer: Day 60

Time to give hamstrings, glutes and calves a serious workout. This is the perfect day, since your lower body should be recovered nicely from Monday's quad workout.
by Jamie Eason Oct 14, 2011

Dear Thursday: Time to give hamstrings, glutes and calves a serious workout. This is the perfect day, since your lower body should be recovered nicely from Monday's quad workout.

As before, you combine conventional weight moves with more ballistic-type drills, guaranteeing that all the fibers in these muscles will be activated. This is essential for both muscle building and fat burning.

This workout also pays special attention to the often-overlooked calf muscles. These exercises will give them the nice diamond shapes that will turn heads on stage, in the office or anywhere you wear heels!

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: 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:

Superset:

Superset:

Superset:

Working Set + Active Rest:

Triple Set:

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
Enter Your Weight
Results
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!

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!





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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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lilkim12161

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lilkim12161

Owww this workout hurts the next day!

May 18, 2012 2:19pm | report
slane9446

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slane9446

I don't know about anyone else, but I still have yet to lose weight. I also still have more belly fat however my legs are now rock hard! What is going on?!?

Aug 7, 2012 9:17pm | report
bkloureiro

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bkloureiro

Well, jamie said in one of her videos that if you don't change you eating Habits for more healthy ones, your abs won't change that much! If you're doing all the abs training but still eats unhealthy things, you'll only get tired and unmotivated. Remember, everything starts in the kitchen not in th gym! I still have my belly (seems to be stuck with me :D) but i already see a few changes, wich motivates me.i hope i could help!

Nov 14, 2012 7:25pm | report
destiny689

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destiny689

Try to cut your carbs lower on rest days and still watch to make sure you eat only complex carbs. Good luck to you and I wish you luck:)

Aug 13, 2012 10:45am | report
smileandflex

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smileandflex

Can anyone better explain the bounce, bounce, squat. So Im jumping up and down twice with the weight in my hand then on the way down after the second jump I open up my legs and dip into a plie squat?

Sep 11, 2012 6:34pm | report
epicmyth

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epicmyth

I do these all the time. It doesn't require the weight. You jump twice and lower into a plie squat and then spring back up and repeat. No idea why they have the dumbbell pli� squat video featured??? It would be dangerous with weight...

Sep 19, 2012 2:47pm | report
Saharaci

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Saharaci

My obliques and hip abductors are on fire from yesterday's sprints! It's a good and unexpected burn. I'm really enjoying this program. Not long to go now, go, go, go!!

Sep 19, 2012 4:11pm | report
VikkiJ

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VikkiJ

have really lost it this week, its like all my strenth and focus is back at square one! im tottally burnt out! not near as sore as i used to be and kts somehow like a fix that i can get back?!? in tears im that annoyed at myself!

Sep 26, 2012 2:01pm | report
johns5jr

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johns5jr

This reply is way after your original comment - I hope things worked out for you. I feel like I've lost my mojo this week, too. Going into P3 is a tough transition. And I don't know about you, but I have come to HATE leg day in P3. On the first day, I thought I hated P3. The next two days were ok, though, actually kinda fun. Then today, I had to drag myself to the gym and force myself through each set.

If anyone else reads this and feels this way... you're not alone! Just keep pushing through. Do whatever it takes to get yourself to the gym and to finish in a way you feel proud of yourself for. This part is only two weeks until we move into circuits, which will be much faster and get you out of the gym in a hurry! Don't let yourself fall apart when you're so close to the finish line! And don't beat yourself up, either. Just push, push, push, and be proud of how much you've done.

Dec 6, 2012 9:38am | report
Golden83

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Golden83

Pay attention to how your body is reacting to the whey protein. I was not using whey in the beginning and I was losing 2-3lbs a week. Then I started using whey and the scale stopped moving. I've since stopped using whey and now the pounds are coming off. Pay attention to your body! We all handle supplements differently. The program works so stick with it. If your not losing weight then its probably your diet, your caloric intake, or your supplementation...not the workouts!

Nov 7, 2012 12:27pm | report
GettingFitGina

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GettingFitGina

You are so right. You have to pay attention to your body. A girl I follow who competes said she stopped taking whey because it bloats her.

Nov 29, 2012 12:50pm | report
Mulligan828

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Mulligan828

This looks super hard, I'm scared but I'm going to give it my all.. is there an alternative to the lying one leg curl?? I don't have that machine at my gym, thanks!

Jan 16, 2013 5:15pm | report
kellytovar

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kellytovar

Yes, I just did it today! Pull a bench over to a cable machine. Lay on the bench and have the leg attachments around your ankles and hook those up to the cable. It works!

Mar 7, 2013 7:44pm | report
26pt2

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26pt2

I have 2 more weeks left and I can totally see the finish line in the near distant. I started off at 140 and now am 127. I have 2 pounds left to go. Thanks Jamie for the constant motivation.

Jan 19, 2013 9:35pm | report
LuigiH

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LuigiH

I am so sore! Is anyone else extremelye sore? I have been consistent with drinking lots of water my supps and stretching I don't know why my muscles have been recovering slowly. Quads & glutes I felt I nearly pulled a muscle! Sprints tire my whole body out but I still push myself hard and try my best at following these exact workouts

Feb 7, 2013 7:25am | report
Destinee92

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Destinee92

My legs were still sore from the previous leg day :/

Mar 28, 2013 7:26am | report
Eimante

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Eimante

is 100grams of carbs a day too much? i am not loosing belly fat ;/

May 2, 2013 1:41pm | report
harmeetks

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harmeetks

i'm having the same problem! i've gained a lot of muscle ( haven't checked bf% change but i know i feel stronger and can see muscle building in my arms and legs) but my belly fat hasn't budged, and my weight has only gone up 2 lbs! i'm starting to cut carbs way more, getting them down to less than 50 a day and on high carb days just using oats for breakfast and maybe some starch at lunch time. i think the springs and low carbing should help! though i havne't been able to complete 30 min of sprints... i'm worn out after 15!!

May 3, 2013 7:04pm | report
Showing 1 - 18 of 18 Comments

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