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Jamie Eason's LiveFit Trainer - Phase 3
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Jamie Eason's LiveFit Trainer -
Phase 3

Watch The Video - 10:00


Daily Programs For Phase 3


Here's an introduction to the Phase 3 workouts and meal plans. Each day has a printable guide complete with that day's workout, meal plan or both:

Schedule. Track. Succeed.

Week 9


Day
57
Quads
&
Calves
Day 57
Day
63
Rest Day 63

Week 10


Workout At Home


Week 11


Week 12


phase 1phase 2phase 3

Phase 3: Burn Unwanted Fat, Save Hard-Earned Muscle


Let the fat burning fun begin!

By this stage of the program, you're no stranger to hitting the weights with intensity, and you have quality muscle to show for your efforts. Now, in Phase 3, the training goal changes from muscle building and fat burning to strictly fat burning, while preserving as much muscle as possible.

You worked hard for that muscle. You want to keep it even while burning blubber. Why not add even more muscle even while burning fat? Simply put, it's difficult to continue to grow while simultaneously creating the sort of calorie deficit needed to burn fat. We're not drastically reducing calories. However, to create enough of a deficit, we are increasing the intensity of the workouts by adding high-intensity interval training (HIIT), plyometrics, super-sets and active rests.

Some of you might be familiar with those terms, some not. In either case, I'm including a glossary of terms at the end of the write-up for this phase. Just scroll down to the bottom as needed! The information will be refreshed on each day's program as well, just so you don't forget.

I'm excited for this phase to begin! It's intense, but with the finish line now in sight, you can do it!

WEEKS 9 & 10: TRAINING


The Phase 3 workouts emphasize techniques designed to enhance the cardiovascular benefits of training. As a result, you'll often use a lower weight for higher repetitions.

Several notes to keep in mind:

  1. Equipment-wise, I recommend purchasing a jump rope. You will use it often.
  2. These workouts are more intense than before, so if you have any joint problems, please respect your limitations. Don't perform any exercises that cause pain.
  3. I recommend taking 1-minute rests between sets during this phase, except as noted. If you need more time, please take it.
  4. These workouts should take an hour to an hour and half to complete, depending on the traffic at your gym.

WEEKS 11 & 12: TRAINING


For each circuit, perform the allotted number of reps for each exercise consecutively. Rest 3 to 5 minutes before repeating the routine twice more.

After completing the entire circuit, choose an option for cardio to perform for 30 to 40 additional minutes. Aim for medium intensity. This means breaking a light sweat and exercising at a rate where you could still converse with someone, though you'd rather not.

In contrast, high intensity would force you out of that comfort zone, and it can only be maintained for short durations, anyway. As an upper limit, keep your heart rate beneath its maximum capacity (220 minus your age).

So for me, it would be 220 minus 35 (years) = 185.

HEART RATE CALCULATOR
Enter Your Age
Results
Max Heartrate

We're in the home stretch, so it's important not to miss these workouts. That way, when you reach your goal date, you'll have leaned out as much as possible.

Glossary of Phase 3 Terms:

  • 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.

WEEK 9 NUTRITION


Week 9's nutrition plan is basically a continuation of Week 8's.

WEEKS 10, 11 & 12: NUTRITION


Beginning on the first day of Week 10, you'll be "carb cycling," a process that you will continue to follow through the end of the program.

Carb cycling takes the macronutrients (the proteins, fats and carbs) of your meals and manipulates them to reduce body fat to very low levels, with as little muscle cannibalization as possible.

Here's the theory: Because carbs are the body's preferred source of fuel, cycling those carbs - eating lower amounts some days, higher amounts other days - confuses the body by not giving it a constant and dependable fuel source. When we reduce the intake of carbs on lower carb days, we'll replace those calories with protein and healthy fats. That way you'll have an adequate number of calories and maintain as much muscle as possible as you continue to exercise.

This technique isn't for the faint of heart; following it to the letter takes discipline. You'll need to count and weigh every meal, taking care to consume the proper portions of macros from day to day.

This carb cycle will last only 3 weeks. Any longer and you might lose too much hard-earned muscle.

So here's how it works:

To determine your carbohydrate requirements, take the lower number of calories you determined at the start of Week 7. For example, my calorie range was 1300-1800 calories, so the number I'll use for the carb cycle will be 1300.

LOW-CARB DAY:


Only 20% of your calories will be from carbohydrates.

LOW-CARB DAY CALORIE CALCULATOR
Enter Your Weight
Results
Total Calories
Carbs
Protein
Fat

HIGH-CARB DAY


We'll again use the total daily calories that we determined for Week 7 (the lower number), only this time, 50% of the calories consumed will come from carbs.

HIGH-CARB DAY CALORIE CALCULATOR
Enter Your Weight
Results
Total Calories
Carbs
Protein
Fat

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Comments

Showing 1 - 25 of 246 Comments

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ShariShari

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ShariShari

I am pumped! I'm at the end of week 7 and the jeans are a lot looser! My arms still look awful, but hopefully I will burn off a lot during Phase 3. The one thing I have to say about week 7 is how tired the workouts make me, but I also really love them. When I'm finished with Round 1 of LiveFit, I am planning to do it at least once more, possible twice.

Love it!

Mar 2, 2012 3:12pm | report
rhodonite

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rhodonite

Good job Shari, I just finished week one. It's exciting to hear from someone who is farther along in the program and having great results. Keep it up!

Mar 4, 2012 6:01pm | report
stacymansur

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stacymansur

So How did Phase 3 work for you? Just curious! Next week I will be starting week 8 and am loving the results so far. I haven't been looking at the numbers to much but have been really excited about the cloths fitting better and some toning starting! Thank You for this program! A true Blessing!

Apr 20, 2012 9:25pm | report
1BrownSugar

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1BrownSugar

Hi,
How are you doing with your goals/

Jul 3, 2012 5:17pm | report
oliverak

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oliverak

YOU got it girl!!!! keep it up

Oct 6, 2012 11:54pm | report
Katwhelton

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Katwhelton

Haha I thought the same about week 7!

Jan 14, 2013 6:05am | report
mmturysbekova

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mmturysbekova

Muscle does not weigh more than fat. 1 pound of fat and 1 pound of muscle weigh the same but muscle is more dense and takes less space, while fat takes up more space for the same amount of fat as muscle.

Aug 27, 2013 12:20pm | report
Cmechange71

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Cmechange71

Finishing up week 7 tomorrow and I'm eager to continue on. I agree that the work outs have tired me more but so worth it! :)

Oct 31, 2013 11:43am | report
KANIGYTSUM2

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KANIGYTSUM2

You know thats funny you mention it, I thought about doing the plan over again. I felt stronger in weeks 5, 6 & 7. Things that I struggled to do in the first 4 weeks, came much easier. Keep up the good work. It takes time.

Mar 12, 2014 9:50am | report
felinos81

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felinos81

First day of Phase 3, have to say that I was a little apprehensive when I started out on this on the 9th Jan but I'm so glad I did, I feel great and look great and I have only just started the fat burning stage! roll on the next 4 weeks :) Thank you Jamie Eason :)

Mar 5, 2012 9:37am | report
  • Body Stats
  • ht: 15'9"
  • wt: 189.15 lbs
  • bf: 35.8%
lawannam

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lawannam

Did you finish the program?

Apr 25, 2013 7:38pm | report
Kewa23

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Kewa23

Does anyone know what Phase you do after completing Phase3? Do you alternate between Phase 2 and Phase 3? Humm. Mthanks!

Mar 8, 2012 7:01pm | report
Izabellla

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Izabellla

there is a video where she talks about hanging out in phase 2. Depending on if she wants or needs to gain muscle, she'll go back to phase one, if she wants to shred more, phase 3... otherwise, phase 2 is a good balance.

Mar 26, 2012 11:30am | report
LiliCancion

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LiliCancion

Great question Kewa23! I was wondering that myself. Thank you for sharing the info, Izabella! :)

May 12, 2012 8:49pm | report
mt999

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mt999

Jamie suggests going right back to Phase One and starting all over again. We all need a break after a hard 12 weeks and that allows your body to recover. I usually take a complete week off of training before I start the cycle again but I'm always eating clean.
Jamie says she does the same. :)

Jun 5, 2012 12:35pm | report
chinaleo

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chinaleo

I am almost done with week 10, this phase is a killer specially the sprint running. I have seen amazing changes in my body only lost 2 pounds but every part of my body looks cut. I was wondering if I start again from phase 2 should I increase my calories intake to build more muscle? because I do not want to lose any more weight, I am 5.3 and my weight at the moment is 117 pounds. Any suggestions please!

Oct 4, 2012 1:40am | report
KANIGYTSUM2

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KANIGYTSUM2

I was going to start working specific body parts since I feel more comfortable at the gy, but hey, I may just repeat some weeks in this program. I'm very familar with it. I am on the 3rd day of week 10.

Mar 12, 2014 9:53am | report
drvn2succeed

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drvn2succeed

Great job ladies! In the middle of week 3...but reading ahead, just to see what's to come. I was hoping for more bf loss, but it seems that this is the phase that makes it happen.

Mar 9, 2012 7:26pm | report
afrodidy87

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afrodidy87

Same drvn2succeed! I'm really loving the program so far! I'm so excited to advance in the phases. Though I've been doing cardio the entire time(not sure how it will effect my progress) I'm training for a 5k run in a few months. When I pull that off I'll be so thrilled! I hadn't run a mile since I was 17! Even though I say I'm "training" I've been doing it mostly because I enjoy it now! :) Best of luck to you and anyone else! STAY PUMPED!

Mar 14, 2013 7:42am | report
robinowen

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robinowen

Today was my last day of Phase 2. I have not lost pounds -in fact, I have gained 5 since I first started this program at 124. However, I can see definite changes in my body and I 'm pretty sure all the jumping next phase will bring those numbers down. I hope I can survive the plyo phase because I really, really hate plyo. ;]

Mar 10, 2012 11:53am | report
YariStar

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YariStar

Robinowen, don't fret because you've gained a little weight. Keep in mind that muscle weighs more than fat, which means you're gaining muscle, which is a good thing! Hang in there, the fat will go away!
I hate plyo too! I begin phase 3 tomorrow. Hope I'll survive.

Jun 5, 2012 12:07pm | report
fitgal40

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fitgal40

YariStar, muscle does not weigh more than fat; a lb is a lb. However, muscles is more compact than fat so you lose inches and appear smaller in essence ;)

Dec 25, 2012 10:17am | report
fitgal40

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fitgal40

YariStar, muscle does not weigh more than fat; a lb is a lb. However, muscles is more compact than fat so you lose inches and appear smaller in essence ;)

Dec 25, 2012 10:17am | report
fitgal40

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fitgal40

YariStar, muscle does not weigh more than fat; a lb is a lb. However, muscles is more compact than fat so you lose inches and appear smaller in essence ;)

Dec 25, 2012 10:17am | report
fitgal40

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fitgal40

YariStar, muscle does not weigh more than fat; a lb is a lb. However, muscles is more compact than fat so you lose inches and appear smaller in essence ;)

Dec 25, 2012 10:17am | report
Showing 1 - 25 of 246 Comments


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