Hi, How’s the New Year treating you? Have you all been able to keep up the resolutions you made this year? As I promised in my last post I am 75% following the resolution I have made. Not bad huh!
I am watching what I eat ( have cheated couple of times in the past 2 weeks with my birthday, baby shower etc). Ok I have started 30 Day Shred and did for couple of days and lost interest. I personally feel, that if you do it continuously for 30 days + you have the interest and motivation to do.
Ok, the past few days I have been reading lot of blogs about being healthy and weight loss and came across Jamie Eason’s Live Fit 12 – week Trainer. A couple of bloggers are already following this program and blogged down their progress week by week. This program features on all the body parts and is divided into 3 phases, four weeks per phase.
I have started the Phase 1 yesterday and I am planning to blog the progress of the workouts at the end of the week. Before starting the program, be sure to take down your measurements and take the measurements at the end of each week to know the how many inches/pounds lost. Jamie Eason also prepared the foods to eat, the diet plan for men and women and also the necessary supplements to be taken during the program.
Below is the sample plan of food for a day:
Additional directives include:
*Eat your first meal within one hour of waking.
*Plan a food preparation day in advance.
*Measure and weigh food when possible.
*Eat every 3 hours (5-6 times a day, depending on when you wake up/go to bed).
*Drink lots of water.
*Take supplements (multi-vitamins).
I am giving the overview of the Phase 1 below.
Phase 1: Start Your Transformation With Weight Training And Clean Eating!
Build Healthy Habits in Phase 1
During this first phase of my 12-week trainer, you’ll make a habit of working out and eating healthy, perhaps for the first time in your life.
You’re going to start with weight training, which is like the fountain of youth, an anti-gravity miracle that helps tighten and tone your body from head to toe. When you add more lean muscle to your frame, your metabolism increases even more. That means you’ll burn more body fat, even while at rest.
What you won’t be doing, believe it or not, is cardiovascular exercise. That’s right — NO CARDIO! Free pass. This’ll ensure your body is adding the muscle you want, and not using up too many calories for immediate fuel rather than muscle building.
What you won’t be doing, believe it or not, is cardiovascular exercise!
Speaking of fuel, you should be having a small, nutrition-packed meal every 2 to 3 hours. Eating this way will supply your body with a steady flow of nutrients, boosting your metabolism too. Your body will begin to release its stored body fat as fuel. The net result will be sustainable weight loss!
You’ll learn about the best supplements to use for increased energy, accelerated fat loss, and optimal results. These are the same types of products I use myself!
The Crucial First Two Weeks
This is the muscle-endurance phase, and it’s based on a traditional training split. The goal is to prepare your muscles for a strength-training program that will also promote muscle growth. Not bodybuilder-quantity muscle, but leaned, toned muscle that’ll give your body the “lines” you’ve always wanted.
During these first two weeks, I want you to do 3 sets of 12 repetitions (3 X 12) per exercise, resting 60 seconds (give or take) in between each set.
The intensity level (i.e. the amount of weight you should aim to lift) should be 60% of what you think would be your maximum effort. For example, if you think most weight you can handle for one perfectly executed dumbbell curl is 30 pounds—but that you could do no more than that—choose either 17½ or 20-pound dumbbells. (The equation: 30 X .60 = 18 pounds, so round up or down to the nearest weight.)
This calculation can and should be tweaked as your actual sets unfold. Your last repetition of the 10 should be difficult but possible to complete with tight rather than sloppy form. If it’s too easy, increase the weight. Too hard? Decrease it. You’re probably champing at the bit to shape up, which is great, but don’t go overboard by doing too much (volume, intensity, etc.) too soon. This can lead to excessive muscle soreness and possibly over training. Stick with the program. It works!
There are workout logs which can be printed and need to be taken with you to the gym. I have found out a link which has the complete list of all the workout logs for Phase 1 with pictures of the exercise.
Link to Phase 1 workout logs https://www.box.com/s/1k0pq3dfzvevmag5d8vo
Sample of the phase 1 workout week by week.
I have completed Day 1 – Week 1 and to be frank, I have soreness in my shoulders and arms. I will update again on Friday/Saturday with the Week 1 workouts and my personal feeling.
Hope some you will start the program too and be transformed.