Jamie Eason's LiveFit Trainer: Day 64
Welcome to Week 10!
This particular leg day may have been challenging the first go 'round, but your body should be ready to rock it this time. Anytime you add new exercises to the mix, your body has to learn how to perform them to receive maximum benefit. Progress isn't just about an adaptive response by your muscles. Your central nervous system must also adjust.
That's particularly true on workouts like this one. Moves like the split squat and walking lunge really test your coordination. If you don't know what you're doing, your form might make it look like you're training during an earthquake. It's not your fault (no pun) - your body is just adjusting to the new demands being placed upon it.
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.
Working Set + Active Rest:
End of superset; resume normal sets
Working Set + Active Rest:
Working Set + Active Rest:
The Meal Plan:
See the introduction to Phase 3 for guidance on manipulating your calories and portions:
|LOW-CARB DAY CALORIE CALCULATOR|
- Follow This Discussion by:
My belly is kind of here still too... but let's finish see what happens.
I hope both of you kept it up. I have seen many people get the sculpted stomach from this but a lot of people who had more to go did this 12 week livefit. 1 week break 12 week livefit 1 week break.
The 1 week break is to give your muscles adequet rest to fully repair especially after the final phase which is a bit crazy. Some people did it once to see results others did it 3 - 4 times to get the body they always wanted. There is no shortcuts in getting the body of your dreams. Also follow the nutrition properly nutrition is more important than the exercise part of it believe it or not
Does anyone know if we're supposed to be eating back the calories burned to net out to the calorie counter for this program? For example, if my goal weight calories are 1350 and I burn 300 calories during a workout (per my heart rate monitor) should I be eating back those 300 calories? I'm afraid that I won't be eating enough since the net calories is 1050, which seems really low.
I am curious as well. I have been eating 2 egg whites...but should it be more?!?!
you are meant to make all of your meals up based on your total calories for the day. So actually develop a meal plan based on calories she wont tell you how many to eat because she doesn't want you to go over/ under your calories or micronutrients
i really haveny lost any weight its weird i work out 6 daye per week for almost two hours each time and the scale doesnt budge im so dicouraged. im not in my 20s anymore and im not following this eating plan to a t butr still a matter of maybe 3 lbs gone???
Hi, you and I have about the same stats. I've been working really hard in the gym and just recently REALLY tightened up the nutrition. Everyone is commenting that I look good and so different. I can feel the change, but the scale is not moving much either. I am really going to keep it up these next few weeks and see how it goes. I feel a big difference week 9. Please let me know how your last weeks go! thanks!
You do not necessarily need to loose weight this is a program for loosing fat and gaining/sculpting muscle so the scale is not a good measurement. Take body measurements/body fat measurements they are much more accurate. Also you may want to tighten up on the nutritien because that is the most important part. If you eat crap and exercise you are likely to see less change than if you eat exceptionally well and stay stagnant
From what i have read about carb cycling, you dont have to count fibrous veggies (like broccoli, brussel sprouts, celery etc.) into the carb intake for the day because of their high water and fiber content that makes the carbs they contain insignificant. Has anyone else read this? Do you count vegetables in your carb intake? I love reading the comments and support, thanks guys!
Hi, I am usually doing my workout around 1-2pm... during the musclebuilding phases I've been eating most of my carbs after my workouts, should I continue that throughout this fatloss phase aswell or? One more question, she says nothing about a shake and banana immediately after workout in phase 3, are we supposed to skip that?
I would swap the protein shakes and protein bars to be before/after workout. Also protein bars are usually high in processed sugar and higher in fat I would probably swap that to be a protein shake.
This is a personal preference in just looking over the diet and what I have done with some of jamies eating plans in the past.
Hi, about the carbs, i usually eat them after the workout, to restabilish my energy supply. And about the protein, i think the best way is to have them in three round. The first round would be i nthe morning before breakfast, because its when we most need to restabilish them, the second one would be 15min before workout and 15min after workout. Since we're doing cardio, i take the protein shake right after. And it is important to have enough poTassium so that the body can use the protein properly, so sometimes i use put them in the protein shake.
I jumped into Phase 3 bec where I was at with my routine was similar to Phase 2. It's been 5 days and I already see results in my entire body! The sprints are great and I feel I'm losing overall body fat. I start carb cycling tomorrow! Excited for the change in the next few weeks!
im getting ready for gym and im exited! I really hope i shed some fat this week. Im a little apprehensive about the carb cycling. have to figure out exactly how to divide my meals to have enough of all.....
Hey everyone, does anyone know what substitute works best for almonds. I have braces and cannot eat them or the brackets will bust. If I don't eat them will that mess up the diet?
I hope someone knows, thanks!
Well, almonds is really the best option for weight loss. But you can also consider nuts and brazilian nuts. The nuts has vitamin E and it has antioxidant properties. And the brazilian nuts, besides the vitamin E and omega 3, it helps to tone the body. So, i would stick with the brazilian nuts.�And oh, don't get crazy if you can follow exactly the diet, it is an superficial diet and not applied to everyone, you should see a nutricionist! I hope i could help!