I have been wanting to weight train for some time now, but my love for running and yoga has over powered my small yearning to weight train. I also have been consistently training for a race of 10 miles or more, so I have felt it was my obligation to run. But I now have the time to switch it up a bit, so I have decided to start the Livefit Trainer.
The Livefit trainer is by fitness model, Jamie Eason. It is a 12 week program, which is a total of 84 days. I will be doing this program with my younger sister, J, – ¬†(not, E, the sister I run with.)
Why are we doing this program? Well that is simple, we both love a fun challenge! J wants to do the Livefit trainer to begin a healthy lifestyle. And although, it has only been 2 days into the program, she has already learned a ton about clean eating and supplementation. The reason I decided on the Livefit trainer, is because I want to build my strength. Being stronger will help me run further and faster. More muscle will help me perfect my natural running form, ultimately improving me as a runner/athlete, and helping me prevent injury. I also love the idea of sculpting my body. Most people don’t realize how much control they have over their physical capabilities.
So lets talk about Phase 1 of the Livefit trainer…
Phase 1 is our building phase. For the next 4 weeks, Jamie Eason wants us to¬†eliminate cardio from our daily fitness routine. This means no running. Unfortunately, you know I can’t go 4 weeks with out running. So I might be running a little here and there. But I will not to run everyday. I will not run on the days I lift, and I am planning on significantly cutting back on running during this phase- it is only 4 weeks. ¬†J, on the other hand, will not be running at all. She is going to be following the exact plan.
The reason why Jamie doesn’t want us to do cardio is because cardio slims out muscle mass, and phase 1 is all about building,
So what does building mean? We will be doing weight training, eating clean, and taking supplements in order to build muscle. Week 1 and 2 we will be weight training 4 days a week, and resting 3 days. It is important to have rest days because your muscles grow while they rest. Week 3 and 4 we will be weight training 5 days a week, and resting 2 days.
Phase 1 is about building which also means we are working on getting our metabolism fired up. Some people yo/yo diet – which slows down the metabolism. Most women eat too few calories – which slows down the metabolism. So along with a work out plan – which has pictures, videos, and written instruction of how to do each work out/ lift each weight. Jamie also has video explanation about clean eating and a written out meal plan. In this phase we will not be counting calories, but rather eating ever three hours, which adds up to 5-6 small balanced “clean” meals a day.
So here is the run down…
We will be waking up and eating a “clean” breakfast with in an hour of waking – this will help start the metabolism. At breakfast, we will take a Multi Vitamin and an Omega 3. I like to alternate everyday between a flaxseed oil and a low mercury Fish oil. Before we hit the weights we will take a BCAA. And always remember never strength train on an empty stomach. After the work out, which should last about 1 hour, we have a 30 minute window in which our newly born muscles will take in protein. So we will then be drinking a protein shake with glutamine.
When it comes to protein powder, I am obsessed with Vega Sport. The protein does not contain soy or whey.¬†The guy who created it is an endurance athlete who does Iron Mans, and he is vegan. Glutamine helps with muscle recovery. With this protein shake we will also be taking another BCAA. BCAA stands for Branch Chained Amino Acids. This helps support new lean muscle growth and reduces muscle breakdown. I also want to point out that in a hurry you can make a protein shake with glutamine and water. But I am going to rush home from the gym, so I can use my blender and juicer. I want my protein shake to include kale, beets, and other veggies if possible.
For the rest of the day, we will be eating clean organic whole foods every three hours. Jamie recommends setting a timer, for consistency is key. On the three hour mark, she wants us to eat small well balanced meals. So this means the meals will consist of a protein, complex carb, and unlimited vegetables. I have heard some reviews on this meal plan from vegetarian and vegans, who have said it is impossible to follow because it is so high in protein. I want my vegetarian and vegan friends and followers, to stop thinking, protein as an animal. Protein is protein, and there is tons of plant based protein options. An example of a small meal/snack would be veggies and hummus or apple/celery with peanut butter. ¬†I truly feel since May I have been really good about eating clean organic whole foods. And although I am following Livefit, I am still going to cook my favorite vegan and vegetarian meals. Any fish/eggs/dairy I eat will be organic and local.
Along with eating clean, we will be drinking tons of water. When lifting weights you create toxins, such as lactic acid, so because of this we will be flushing our systems constantly with water. In order to discover how much water you should consume, take your body weight divide it in half and take that number and convert it to ounces. That number is how many ounces of water you need a day. Tea and coffee is also good beverages to consume because they are metabolism stimulaters.
Day 1¬†– Friday, 1/25/13
Day 1 was Chest and Tricep day. Above are examples of a few of the exercise we did. We did 3 sets of 12 at 60% effort weight wise.¬†Later in the program we will be using 100% effort working with max weight.
Day 2 – Saturday, 1/26/13
Day 2 was Back and Biceps day. Again 3 sets of 12 at 60% effort weight wise. Later in the program we will be using 100% effort working with max weight.
After we worked out, I took J, over to MOM’s organic market. On her first trip there, she immediately fell in love- I knew she would. ¬†She stocked up her fridge with healthy organic whole foods, and prepared meals for the next couple of days.
I went home and cooked a vegan Eggplant dish.
- Have you started the Livefit trainer?
- What is your favorite body part to train?
- Any good recipes for protein shakes?
¬© 2013 sweatdaily