I briefly mentioned earlier this month that I started Jamie Eason’s LiveFit trainer 12 week lifting program. This is a free program online through BodyBuilding.com that is broken into three phases. I finished phase one a week ago so I thought I would share how it’s going. I hope to review each phase and the program as a whole when I’m done.
The plan consists of weight lifting isolated muscle groups and lifting heavy until failure. It’s usually lower reps and higher weights, which is the opposite of what I’m used to. I have to say that I absolutely LOVE it, though. This plan has made me wonder what the heck I have been doing my entire fitness career! Lifting heavy is awesome. It has taken no time for my muscles to pop.
There is an eating plan to go along with it, but I am not following it. For January, I mostly followed the Flat Belly Diet (4 400 calorie meals a day of whole foods). Since being done with that (I didn’t like it, might review later), I am generally tracking with MFP and using intuitive eating and trying to make healthy choices. I haven’t been too strict, though.
I started the program January 18th. From then until February 14th (all of phase 1), these were my results:
- lost an inch from my waist, inch from my thighs, and an inch and half from my chest
- gained an inch in my biceps (that is most def muscle!)
- lost 3.5 pounds since the New Year, but only one pound since starting LiveFit
When I was done with phase one, I was feeling a little defeated because the scale hadn’t really moved. This is usually how I’ve measured progress in the past. I only lost one pound since starting phase one, though. But this is also the first time I’ve ever lifted heavy weights before, so I’m not sure how building muscle may be reflected on the scale.
Week 1 vs. Week 5, believe it or not I am flexing in the first pic
However, I took before and after photos and definitely saw a difference. I don’t feel comfortable posting full body before and after photos, but I saw a huge difference in my stomach (much flatter), my arms, and hips. And by taking the measurements, I can see that I lost a total of 3.5 inches overall.
Phase two amps up the cardio and really isolates muscle groups. Some of the workouts in phase one were back and chest in the same day, but in phase two, all muscle groups are worked independently. I don’t have time to go to the gym 6 days a week though, so I will probably do two muscle group workouts in one day to aim to get it all done.
So far, I find this plan incredibly motivating. I feel strong and sore – such a good combo. I know I am working muscles that running or my usual workouts at home just couldn’t work. I haven’t been doing the absolute best with my eating. I am getting serious with that in phase two though. Hopefully really cracking down on what I eat and adding cardio will lean me out like I hope.
If you guys want to hear more about how I like this program so far or just want to see my on video, catch me later today on Periscope. If you haven’t heard of it before, it’s a live streaming video app that I’m totally loving. Be sure to tune in because scopes are only available for 24 hours.
Questions for You:
- Does following set workout plans/schedules help you?
- What’s your favorite muscle group to work?