Jamie Eason - LiveFIT Trainer

Jamie Eason's LiveFit Trainer – Supplements

Optimum:

Opti-Women

WHY USE IT: Opti-Women has been designed as a comprehensive Nutrient Optimization System complete with botanicals, antioxidants, and other gender-focused components.* By packing 40 active ingredients into one pill, much more than a multi has been created.

Optimum:

BCAA 1000 Caps

WHY USE IT: BCAA 1000 contains a balance of Branched Chain Amino Acids, which are building blocks of muscle mass and size. Metabolized directly in the muscle, BCAAs, may improve nitrogen retention by sparing other amino acid groups for repair and rebuilding.*

MRM:

100% All Natural Whey

WHY USE IT: Special Processing & Blend All Natural Whey delivers the optimal source of whey protein by combining a highly refined ultrafiltered, agglomerated whey protein concentrate, cross flow microfiltered and ion-exchange processed whey

MRM: MRM Smart Blend

WHY USE IT: Smart Blend is a cutting edge, proprietary blend of "smart fats" that contains important essential fatty acids (both essential and conditionally essential), which may be depleted in the diets of many athletes and exercise enthusiasts.

http://www.bodybuilding.com/store/opt/women.html

http://www.bodybuilding.com/store/opt/bc.html

http://www.bodybuilding.com/store/mrm/pumped.html

http://www.bodybuilding.com/store/mrm/smart.html

Jamie Eason's LiveFit Trainer: Day 1Today is a day of firsts.

It's the first day of your new lifestyle, the first step toward your new body, and our first workout together. I hope you're excited, committed and ready to transform!

Remember, there's absolutely nothing to fear: I'll be training with you through every exercise, helping you push each and every rep.

Before we hit the gym, focus on these training notes:

This is the muscle endurance phase: we're prepping your muscles for heavier weight and more intense training down the road.

You'll be doing 3 sets of 12 repetitions (3 X 12) for each exercise.

Aim for 1 minute of rest between each set.

The amount of weight you lift should be 60% of your maximum effort. Lifting too much too soon will lead to excessive muscle soreness.

Each workout, depending on gym traffic and your training pace, should take about an hour.

See you in the gym!

Phase 1 Diet Tips:

Eat first meal within an hour of waking.

Plan ahead! Designate a food preparation day.

Measure and weigh everything whenever possible. Purchase measuring cups and a kitchen scale.

Eat every three hours (usually 5 or 6 times a day, depending on when you wake up)! It's the secret to speeding up your metabolism. Be on time!

Drink lots of water! May have coffee & tea with Stevia or a no-cal sweetener.

Take a daily multivitamin. If lifting weights, you might consider taking an additional calcium supplement.

Take one tablespoon of Flaxseed or Fish Oil daily. Flaxseed and fish oil actually aid in weight loss and encourages healthy bowel movements. (Mix in oatmeal or mashed sweet potato after heating food. Do not heat flaxseed.)

Consistency is key! If you have a day where you slip up…Don't give up! Start fresh at your next meal or the next day. You can do it!

Jamie Eason’s LiveFit Phase 1 Diet Female Diet for Phase 1!




EAT EVERY THREE HOURS (usually 5 or 6 times a day, depending on when you wake up)! It’s the secret to speeding up your metabolism. Be on time!

Drink lots of water! May have coffee & tea with Stevia or a no-cal sweetner.



CONSISTENCY IS KEY! If you have a day where you slip up…DON’T GIVE UP! Start fresh at your next meal or the next day. YOU CAN DO IT!

Breakfast - 5 egg whites Unlimited vegetables (see list) 1 serving of starch (see starch list) Mid-morning- 2 turkey or chicken muffins (see recipe), OR homemade protein bars (4 squares) OR Small meal option (see list) Unlimited vegetables (see list)

Lunch- 6 ounces of lean meat (chicken breast, white meat turkey; white fish like tilapia and orange roughy, boiled shrimp, egg whites) 1 serving of starch (see starch list) Unlimited salad and vegetables (see list)

Mid-afternoon- 2 turkey or chicken muffins (see recipe), OR homemade protein bars (4 squares) OR Small meal option (see list) Unlimited vegetables (see list)

Dinner- 6 ounces of lean meat (see above) 1 serving of starch (see starch list) Unlimited salad and vegetables (see list)

Evening- 5-6 egg whites** Unlimited vegetables (see list) ** No carbs (starch) after 7:00 PM (or about 3 hours before bedtime).

Limit fruit to twice daily: berries first thing in the morning and then a half a citrus serving or banana after a workout with your protein shake. Carry a small apple in your gym bag at all times in case an energy slump hits!

Day 1 Chest/Triceps:

DAY: DATE: TIME:

am/pm

CARDIO TODAY? YES NO EXERCISE DURATION

LENGTH OF WORKOUT: WEIGHT: LOCATION:

MOOD WHEN STARTING:

Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10". The gray boxes below are not used.

EXERCISE Set #1 Set #2 Set #3 Wide Pushup (standard or on knees): 3 sets of 12 reps Dumbbell or Barbell Bench Press: 3 sets of 12 reps Flat Bench Cable Flyes: 3 sets of 12 reps Narrow Pushup (standard or on knees): 3 sets of 12 reps Overhead Triceps Dumbbell Extension: 3 sets of 12 reps Triceps Pushdowns: 3 sets of 12 reps

TRAINING, NUTRITION & SUPPLEMENT NOTES:

Jamie Eason's LiveFit Trainer: Day 2Today we're in the gym working on the bombshell muscles: back and biceps.

Today we're in the gym working on the bombshell muscles: back and biceps. Training these puppies will make you look like a knockout, especially in your favorite dress.

Remember that we're not lifting with 100% intensity on every rep. Be proud and push yourself, but leave the 100s on the rack. They'll get their chance.

Before your workout, leave work at work and home at home. When you reach the gym, the business meetings go bye-bye and the kitchen cleans itself.

If you're in the gym physically, you should be in the gym mentally.

Day 2 Back/Biceps

DAY: DATE: TIME:

am/pm



MOOD WHEN STARTING:


EXERCISE Set #1 Set #2 Set #3 Wide grip Lat Pull-Down: 3 sets of 12 reps One-Arm Dumbbell Row: 3 sets of 12 reps Seated Cable Row: 3 sets of 12 reps Underhand Cable Pulldown: 3 sets of 12 reps Alternating Dumbbell Curl: 3 sets of 12 reps One-Arm Dumbbell Curl: 3 sets of 12 reps Standing Biceps Cable Curl: 3 sets of 12 reps


Jamie Eason's LiveFit Trainer: Day 3We're here to build a beautiful lower body, but with zero treadmill torture.

We're here to build a stunning pair of legs, but with zero treadmill torture. Remember, there's no need to worry about cardio right now! Instead, we'll lift our way to the look we want.

Before we hit the gym, review these quick tips for a beautiful lower body:

Visualize your workout before you step into the gym.

If you have a pre-existing injury, take care warming up your muscles and loosen your joints.

Even though your legs are probably stronger than you think, watch the exercise videos carefully and focus on good form!

With legs like yours, get ready to leave this workout in the dust.

http://www.bodybuilding.com/fun/bbinfo.php?page=InjuryPrevention

http://www.bodybuilding.com/fun/bbinfo.php?page=Cardiovascular

Day 3 Legs/Calves

DAY: DATE: TIME:

am/pm



MOOD WHEN STARTING:


EXERCISE Set #1 Set #2 Set #3 Leg Press: 3 sets of 12 reps Leg Extensions: 3 sets of 12 reps Sumo BB Squat: 3 sets of 12 reps Seated Leg Curl: 3 sets of 12 reps Standing Calf Raises: 3 sets of 12 reps Seated Calf Raises: 3 sets of 12 reps


Jamie Eason's LiveFit Trainer: Day 4You're nearly done with your first week of workouts. Celebrate by hitting your shoulders and abs with everything you've got!

If you've been following my meal plan and resting after you train, you should have plenty of energy for your shoulders and abs.

You're nearly done with your first week of workouts. Celebrate by giving the weights everything you've got!

Day 4 Shoulders/Abs

DAY: DATE: TIME:

am/pm



MOOD WHEN STARTING:


EXERCISE Set #1 Set #2 Set #3 Seated Dumbbell Press: 3 sets of 12 reps Front Delt Raise to a "T" (up Side Lateral Raises: 3 sets of 12 reps Seated Bent Over Rear Selt Fly: 3 sets of 12 reps Exercise Ball Crunches: 3 sets of 12 reps Air Bike: 3 sets of 12 reps


Jamie Eason's LiveFit Trainer: Day 5Today is a day of rest, so take it for yourself! Recover, reflect, and relax.

Today is a day of rest. Enjoy: you've earned it!

You might be a little sore from yesterday's workout, but you shouldn't have any trouble picking up the kids or hefting heavy groceries.

If your muscles ache, don't grow discouraged. In fact, you should be proud! Your body is adjusting to your new lifestyle and responding to the challenge. A little soreness means you're making progress. It's natural, and it's why we rest.

On your non-workout days, we'll cover nutrition in more detail down the road. For now, make sure you:

Drink at least 64 oz. of water Take your multivitamin with a meal. Don't forget to take your tablespoon of flax or fish oil.

What now? There's a long way to go, so take today for yourself. Recover, reflect on everything you've accomplished, and designate some time to relax.

http://www.bodybuilding.com/store/recovery.htm

http://www.bodybuilding.com/store/fish.html

http://www.bodybuilding.com/store/flax.html

http://www.bodybuilding.com/store/multi.html

http://www.bodybuilding.com/fun/bbinfo.php?page=Water

Jamie Eason's LiveFit Trainer: Day 6Keep an eye out for positive changes!

Today's another rest day, so you can relax and let your body cool down.

Even though we're in the first week of your life-changing transformation, keep an eye out for positive changes! Maybe your body fat hasn't budged, but your energy and attitude should be on the rise.

Keep yourself motivated by thinking about the end of the week. You'll look great, feel better, and be incredibly empowered.

Jamie Eason's LiveFit Trainer: Day 7This is it, the last day of the first week of your lifetime transformation. Pat yourself on the back!

This is it, the last day of the first week of your lifetime transformation. Pat yourself on the back! You're on your way to becoming the best you possible.

Remember:

You should still be eating every few hours to keep your body fueled with sustained energy.

If your body knows it's going to be fed frequently, it will start releasing fat instead of storing it for future energy.

Keeping your body properly fueled can help keep your blood sugar levels stable, your mind alert and your body energized.

We've got chest and triceps tomorrow, so aim to get 8 hours of sleep tonight.

http://www.bodybuilding.com/fun/bbinfo.php?page=Sleep

Jamie Eason's LiveFit Trainer: Day 8One week down, 11 more to go. Take a moment to celebrate because we’re pressing into Week 2 with another chest and triceps workout.

One week down, 11 more to go. Take a moment to celebrate, because we're pressing into Week 2 with another chest and triceps workout.

We've been resting for 3 days, so you should feel fresh and eager to hit the weights.

Time to kick off Week 2 with a bang. Let's get back in the saddle and into the gym!

Day 8 Chest/Triceps:

DAY: DATE: TIME:

am/pm



MOOD WHEN STARTING:


EXERCISE Set #1 Set #2 Set #3 Wide Pushup (standard or on knees): 3 sets of 12 reps Dumbbell or Barbell Bench Press: 3 sets of 12 reps Flat Bench Cable Flyes: 3 sets of 12 reps Narrow Pushup (standard or on knees): 3 sets of 12 reps Overhead Triceps Dumbbell Extension: 3 sets of 12 reps Triceps Pushdowns: 3 sets of 12 reps


Jamie Eason's LiveFit Trainer: Day 9Grab your gym bag! Time to build a gorgeous back and beautiful biceps.

For today's session, we're back to training a toned back and a sexy set of bi's.

Grab the gym bag - it's time to get fit!

Day 9 Back/Biceps

DAY: DATE: TIME:

am/pm



MOOD WHEN STARTING:


EXERCISE Set #1 Set #2 Set #3 Wide grip Lat Pull-Down: 3 sets of 12 reps One-Arm Dumbbell Row: 3 sets of 12 reps Seated Cable Row: 3 sets of 12 reps Underhand Cable Pulldown: 3 sets of 12 reps Alternating Dumbbell Curl: 3 sets of 12 reps One-Arm Dumbbell Curl: 3 sets of 12 reps Standing Biceps Cable Curl: 3 sets of 12 reps


Jamie Eason's LiveFit Trainer: Day 10Toned legs that turn heads!

Today, we're getting back to those gams, stems, legs, or whatever you call them!

You want toned legs that turn heads, so let's get those strut-machines in shape.

Day 10 Legs/Calves

DAY: DATE: TIME:

am/pm



MOOD WHEN STARTING:


EXERCISE Set #1 Set #2 Set #3 Leg Press: 3 sets of 12 reps Leg Extensions: 3 sets of 12 reps Sumo BB Squat: 3 sets of 12 reps Seated Leg Curl: 3 sets of 12 reps Standing Calf Raises: 3 sets of 12 reps Seated Calf Raises: 3 sets of 12 reps


Jamie Eason's LiveFit Trainer: Day 11Swimsuits and shoulder-flattering dresses are in your near future.

Swimsuits and shoulder-flattering dresses are in the near future for you, because this shoulder and abs workout will have you shopping for them in no time!

Day 11 Shoulders/Abs

DAY: DATE: TIME:

am/pm



MOOD WHEN STARTING:


EXERCISE Set #1 Set #2 Set #3 Seated Dumbbell Press: 3 sets of 12 reps Front Delt Raise to a "T" (up Side Lateral Raises: 3 sets of 12 reps Seated Bent Over Rear Selt Fly: 3 sets of 12 reps Exercise Ball Crunches: 3 sets of 12 reps Air Bike: 3 sets of 12 reps


Jamie Eason's LiveFit Trainer: Day 12Since you aren't working your muscles, let's work your brain and take a peek at preservatives.

Take a load off: you deserve it after the last few days!

Since you aren't working your muscles, let's work your brain. I'd like to chat about something that a lot of people overlook: preservatives.

It's easy to ignore the microscopic and indecipherable terms on the back of packaged foods, but oh are they important. As a general rule, if you can't pronounce something, you might not want to eat it.

Two common additives I'd definitely suggest limiting (or avoiding) are:

Sodium - yikes! High Fructose Corn Syrup - danger!

In general, if you check the label on a package of broccoli and instead find a long list of mystery ingredients, put the package back on the shelf. The shorter the list of ingredients, the healthier the food is likely to be! (Not applicable if the only ingredient is sugar.)

http://www.bodybuilding.com/fun/bbinfo.php?page=FoodLabels

Jamie Eason's LiveFit Trainer: Day 13If we were racing cars, today would be another pit stop! Give your body some R&R and a healthy pat on the back.

If we were racing cars, today would be another pit stop! Give your body some R&R as well as a pat on the back for a job well done. But if you're looking for a good brain buster to pass time, I'll school you a little bit on almonds!

So delicious and nutritious! Almonds contain a beautiful combination of healthy fats (yes, they exist) and protein.

My favorite almond foods include almond butter, almond milk (minus the sweeteners and additives), or even just a plain old bag of almonds - it's the ultimate convenient and healthy snack.

When it comes to nutrition, being a little "nutty" is just what the doctor ordered!

Jamie Eason's LiveFit Trainer: Day 14Today we're talking about xylitol. Use it to make your diet as smart as it is sweet!

If I had a whistle, I'd blow it. Time out! Relax, stretch, eat some healthy food, and get ready to learn about an awesome sweetener most people don't know about - xylitol.

This sugar alcohol is a completely natural, low-calorie option that comes from many fruits and vegetables. It works great for baking, or use it to sweeten a meal without added guilt.

It can be a little tough to find, but is often stocked in the organic section. It's definitely worth the search.

Your diet can be as smart as it is sweet!

http://www.bodybuilding.com/store/now/xy.html

http://www.bodybuilding.com/store/sweetners.html

http://www.bodybuilding.com/store/protein.htm

Jamie Eason's LiveFit Trainer: Day 15Today marks the first workout of the muscle-building portion of my 12-week trainer!

Today marks the first workout of the muscle-building portion of my 12-week trainer! This segment will continue for the next 6 weeks, with a variety of different exercises and training variables.

Day 15: Legs

DAY: DATE: TIME:

am/pm



MOOD WHEN STARTING:


EXERCISE Set #1 Set #2 Set #3 Leg Extension: 3 sets of 10 reps Wide Stance Barbell Squat: 3 sets of 10 reps Walking Barbell Lunge: 3 sets of 10 reps Single-Leg Barbell Deadlift: 3 sets of 10 reps Lying Leg Curls: 3 sets of 10 reps Seated calf Raise: 3 sets of 10 reps Standing Calf Raise: 3 sets of 10 reps


Jamie Eason's LiveFit Trainer: Day 16Today we've got a back and biceps appointment, and they don't like to be kept waiting.

If you were hoping to rest today, you'll have to squeeze it in after we train. Right now, we've got a back and biceps appointment, and they don't like to be kept waiting.

Day 16: Back/Biceps

DAY: DATE: TIME:

am/pm



MOOD WHEN STARTING:


EXERCISE Set #1 Set #2 Set #3 Hammer Strength Lat Pull: 3 sets of 10 reps Wide Grip Lat Pulldown Or Pullup: 3 sets of 10 reps Seated Narrow Grip Cable Rows: 3 sets of 10 reps T-Bar Row Or Bent-Over Barbell Row: 3 sets of 10 reps Back Extensions: 3 sets of 10 reps Barbell Curl: 3 sets of 10 reps Incline Dumbbell Curl: 3 sets of 10 reps Alternate Hammer Curl: 3 sets of 10 reps


Jamie Eason's LiveFit Trainer: Day 17Let's hit the gym and accomplish even more. Every day from here is fitter, stronger, and healthier than the last!

Another workout? You know it! By now, your body should be able to handle the higher frequency and extra weight.

Keep going strong. You might be doing things now that you've never done in your life. You're making huge strides, and getting this far is a great accomplishment.

Let's hit the gym and accomplish even more. Every day from here is fitter, stronger, and healthier than the last!

Day 17: Chest/Triceps

DAY: DATE: TIME:

am/pm



MOOD WHEN STARTING:


EXERCISE Set #1 Set #2 Set #3 Wide Pushups: 3 sets of 10 reps Incline Dumbbell Press: 3 sets of 10 reps Flat Bench Or Machine Flyes: 3 sets of 10 reps

Decline Flyes: 3 sets of 10 reps Bench Or Bar Dips: 3 sets of 10 reps Lying EZ Bar Triceps Extension: 3 sets of 10 reps Dumbbell Triceps Kickback: 3 sets of 10 reps Overhead Two-Handed Triceps Extensions: 3 sets of 10 reps Cable One-Arm Triceps Extension: 3 sets of 10 reps


Jamie Eason's LiveFit Trainer : Day 18

Today we give some extra TLC to your lagging body part of choice. In this example, we're working legs. If you'd rather focus on a different body part, now's the time to do it!

However, things get a bit tricky here if you want to customize the program. Since we trained chest/triceps yesterday, you wouldn't want to train them today. However, if they're your lagging body parts, you'll basically have to reorganize your workouts to allow for enough recovery time between sessions.

Don't train the same body parts back-to-back. Instead, allow for ample recovery time and reorganize your workouts as necessary so that you have 24-48 hours of rest before training the same body part.

If you're sticking with me, let's get in the gym and get to work on our legs!

Day 18: Legs

DAY: DATE: TIME:

am/pm



MOOD WHEN STARTING:




Jamie Eason's LiveFit Trainer: Day 19We're back to shoulders and abs today. The gym's calling. I'll see you there!

No rest yet in the quest for your incredible physique. We're back to shoulders and abs today.

If you need a motivation boost, think how gorgeous your shoulders will look in that little black dress.

The gym's calling. I'll see you there!

Day 19: Shoulders/Abs

DAY: DATE: TIME:

am/pm



MOOD WHEN STARTING:


EXERCISE Set #1 Set #2 Set #3 Seated Dumbbell Press: 3 sets of 10 reps Rear-Delt Cable Flyes: 3 sets of 10 reps

Dumbbell Front Raise: 3 sets of 10 reps Seated Arnold Press: 3 sets of 10 reps Dumbbell Lateral Raise: 3 sets of 10 reps Seated Bent-Over Rear Delt Raise: 3 sets of 10 reps Crunches: 3 sets of 10 reps Roman Chair Leg Raise: 3 sets of 10 reps Oblique Crunches - On The Floor: 3 sets of 10 reps per side


Jamie Eason's LiveFit Trainer: Day 20Yup, we finally get a break from training! However, we never get a break from proper nutrition, cooking, and food prep.

Yup, we finally get a break from training! However, we never get a break from proper nutrition, cooking, and food prep. With that in mind, here are a few handy tips:

How you cook has a huge impact on the final quality of your food. The healthiest forms of cooking include steaming, broiling, grilling, or baking. All of these tend to be delicious, low-calorie cooking techniques.

Fry it? Forget about it! Never fry anything with oil or butter. Instead, sauté your food in low-sodium chicken broth or a dab of olive oil.

Spice up your life. To help flavor your foods, consider adding some herbs or low-sodium spices. They won't add additional calories and some even provide positive health benefits!

Jamie Eason's Livefit Trainer: Day 21Today, let's spend a bit more time in the grocery store with these helpful tips.

Another day of rest? Life's simple luxuries tend to be the sweetest! Yesterday we talked about some great cooking methods. Today, let's spend a bit more time in the grocery store with these helpful tips.

1. Read nutrition labels carefully! Like we talked about, watch out for crazy ingredients that don't come from a farm or garden. Look out for high saturated fat, and especially watch out for hydrogenated and partially hydrogenated oils!

2. Fat-Free doesn't always mean good for you. Even fat-free foods can be loaded with sugar, so don't be swayed by popular marketing buzzwords. Be careful with Fat-Free, 100% Natural, No Added Sugar, and other catch-phrases. While these options are sometimes healthful, it's always best to check for strange ingredients and high sugar or fat content.

3. Limit packaged food. Sometimes we need to buy from a box or a wrapper. Whenever possible, try to avoid packaged foods and opt for fresh. Not all boxed food is bad, but it can easily be over-processed, drained of nutrients, and packed with sugar. Stick to the land: produce and fresh meats will be the best for your body.

Jamie Eason's LiveFit Trainer: Day 22

If your boots are made for walkin', then your legs are made for workin'. Get a good stretch and prepare to walk all over this workout!

Day 22: Legs

DAY: DATE: TIME:

am/pm



MOOD WHEN STARTING:


EXERCISE Set #1 Set #2 Set #3 Leg Extension: 3 sets of 10 reps Wide Stance Barbell Squat: 3 sets of 10 reps Walking Barbell Lunge: 3 sets of 10 reps

Single-Leg Barbell Deadlift: 3 sets of 10 reps Lying Leg Curls: 3 sets of 10 reps Seated calf Raise: 3 sets of 10 reps Standing Calf Raise: 3 sets of 10 reps


Jamie Eason's LiveFit Trainer: Day 23If you want to be the total package, your back and biceps should be as strong as they are toned.

We're not about to let our backs slack off and our arms soften up. If you want to be the total package, your back and biceps should be as strong as they are toned.

Day 23: Back/Biceps

DAY: DATE: TIME:

am/pm



MOOD WHEN STARTING:


EXERCISE Set #1 Set #2 Set #3 Hammer Strength Lat Pull: 3 sets of 10 reps Wide Grip Lat Pulldown Or Pullup: 3 sets of 10 reps Seated Narrow Grip Cable Rows: 3 sets of 10 reps T-Bar Row Or Bent-Over Barbell Row: 3 sets of 10 reps Back Extensions: 3 sets of 10 reps Barbell Curl: 3 sets of 10 reps Incline Dumbbell Curl: 3 sets of 10 reps Alternate Hammer Curl: 3 sets of 10 reps


Jamie Eason's LiveFit Trainer: Day 24Say goodbye to the pinch test with today's flab-fighting chest and triceps workout.

Has a guy ever done the pinch test on the back of your arm? So annoying! Well, say goodbye to that with today's flab-fighting chest and triceps workout.

Day 24: Chest/Triceps

DAY: DATE: TIME:

am/pm



MOOD WHEN STARTING:


EXERCISE Set #1 Set #2 Set #3 Wide Pushups: 3 sets of 10 reps Incline Dumbbell Press: 3 sets of 10 reps Flat Bench Or Machine Flyes: 3 sets of 10 reps Decline Flyes: 3 sets of 10 reps Bench Or Bar Dips: 3 sets of 10 reps Lying EZ Bar Triceps Extension: 3 sets of 10 reps Dumbbell Triceps Kickback: 3 sets of 10 reps Overhead Two-Handed Triceps Extensions: 3 sets of 10 reps Cable One-Arm Triceps Extension: 3 sets of 10 reps



Those heels will be begging you to step into them with this workout designed to give your calves, quads, and hams some tough love!

Day 25: Legs

DAY: DATE: TIME:

am/pm



MOOD WHEN STARTING:





Shoulders say a lot about a woman, and so do abs. Let's show everyone how strong and sexy we are with a workout designed to speak volumes.

Day 26: Shoulders/Abs

DAY: DATE: TIME:

am/pm



MOOD WHEN STARTING:


EXERCISE Set #1 Set #2 Set #3 Seated Dumbbell Press: 3 sets of 10 reps Rear-Delt Cable Flyes: 3 sets of 10 reps Dumbbell Front Raise: 3 sets of 10 reps Seated Arnold Press: 3 sets of 10 reps Dumbbell Lateral Raise: 3 sets of 10 reps Seated Bent-Over Rear Delt Raise: 3 sets of 10 reps Crunches: 3 sets of 10 reps Roman Chair Leg Raise: 3 sets of 10 reps Oblique Crunches - On The Floor: 3 sets of 10 reps per side



Recovery, rest, and repair are the name of the game for today, so give yourself some "me" time. For starters, take time to learn about a little thing called casein protein!

Casein protein is usually derived from milk, as is whey. The main difference between the two is that, whereas whey is a fast-absorbing protein great for post-workout, casein is your save-the-day protein for long-term muscle repair.

Casein is slow-digesting and great for continuous muscle support for roughly 7-8 hours. Isn't it convenient that bed-time usually lasts 8 hours, and that one of the most important periods for effective recovery and repair occurs during sleep?

Whether right before bed or during long stretches without solid food, casein is your protein for the long-haul!

Jamie Eason's LiveFit Trainer: Day 28Another day for some much-needed rest, maybe even some meditation. If you'd like to enlighten yourself, let's learn a little about various protein sources.

Another day for some much-needed rest, maybe even some meditation. If you'd like to enlighten yourself, let's learn a little about various protein sources.

First off, we're looking for lean. Your top two choices include chicken and turkey. And even though both are tasty and versatile meats, here's a little secret-chicken tends to hold flavor a little better.

As far as fish go, you can't ignore tilapia. It's easy to cook, tastes great in a variety of cuisines, and it's one of the healthiest fish in the sea.

If you've got to have red meat every once in awhile, go for packages that have London broil printed on the top, because that's the leanest option around.

For all the vegetarians out there, you've got plenty of nuts, peas, hemp, and soy products to choose from as well.

Remember that protein is crucial to muscle growth, recovery, and repair. Don't skimp on this knockout nutrient!

Jamie Eason's LiveFit Trainer - Phase 2

Take It To The Next Level In Phase 2

Now that you've finished Phase 1, healthy eating, working out, and taking the right supplements should be a regular part of your daily routine. Hopefully your commitment is revealing positive change and increased energy. As this phase comes to a close, prepare yourself for intense muscle-building in Phase Two and the introduction of cardio, to kick-start the fat-burning.

Training: Week 5 & 6

Moving into Phase Two, the focus continues to be building muscle, courtesy of a 6-day workout split. The repetitions in this phase fall between 8 and 10, with the exception of certain exercises, where really taxing the muscle requires more volume.

Work at 85% of your maximum effort, which means your last rep in each set should be a struggle but still doable. Don't sacrifice form for strength, and ask for a spot as you progressively lift heavier weight. Safety is key!

Lifting heavier means you'll need longer rest periods between sets. For some exercises, you'll feel ready to continue after one minute; other exercises might require two. Regardless, the rest period should be long enough to allow you to tackle each set with as much exertion as possible.

The one exception is when you encounter exercises grouped as a superset. This means performing an exercise set immediately after a different exercise set with nearly no rest taken between exercises (sets)--only enough to position yourself for the second exercise.

While we're on the topic of definitions, you'll also need to know what "lifting to failure" means: On your last set of an exercise, instead of lifting to a set number (rep), continuing to lift until the muscle is fatigued and another full rep can't be performed.

Though lifting heavier will increase your heart rate, at this point in the program, we will begin to incorporate 4 days of medium-intensity cardio, done in 30-minute increments. Forgoing the cardio in the first phase allowed your body to use all of the "clean" calories it consumed for everyday activities and building muscle. By introducing medium-intensity cardio in Phase Two, we'll begin to facilitate fat burning, while minimizing the risk of losing any hard-earned muscle.

Training: Week 7 & 8

These are your last two weeks to achieve as much muscle gain as possible. So work it! These workouts are intense - you should use as much weight as you can safely muster. Instead of consisting of 3 sets, many of these exercises will increase to 4, albeit with fewer repetitions (e.g., 4 sets of 8 reps). As during the last few weeks, you'll be incorporating supersets and taking your sets to failure. With maximum exertion required, you might need to rest longer between sets. Two or three minutes should suffice for most of you.

Your workouts for these weeks might take longer to execute with the increased volume and rest time. If you feel like you need to, reduce the outlined 4 days of 30-minute-cardio sessions to just three. Once we

move into the final and third stage, the workouts will shift from an emphasis on weight training to a greater emphasis on fat burning and cardio.

Nutrition: Weeks 5-8

Because you're doing even more activity during this phase, you might find yourself becoming hungrier. No worries. Eat up, as long as you make healthy selections! You need more fuel, and your Phase 2 nutrition plan will accommodate your body's newly developing needs. You'll still be eating a meal or snack every 2 to 3 hours, focusing on healthy food choices rather than the easy grab-and-go appeal of fast food, but you'll learn how to adjust your calories so you're not starving at day's end.

During Phase 2, I want you to start reducing your carbohydrates, since the goal is to lean out. The best way to taper down is to begin eating fewer carbs later in the day, or at least exchanging starchy carbs like potatoes and grains for vegetable carbs like broccoli. I don't want to be as rigid as saying, "Now, after your 3 o'clock meal, no more starchy carbs!" But you definitely need to reduce them.

Your total calorie intake during Phase 2 actually won't change a whole lot from Phase 1, even as we remove some of those starchy carbs from your diet. Your macronutrient mix will change a bit, as those carbs are replaced with a bit more protein. You're starting to add the cardio, which we didn't have before, so you're naturally going to be burning more calories. I don't want you changing things drastically. You still need to support your muscle, and that's going to be key going all the way to that last phase.

Are you ready? Let's do this!

Phase 2 Diet Tips:



http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer-phase-2-day-29.html


Eat every three hours (usually 5 or 6 times a day, depending on when you wake up)! It's the secret to speeding up your metabolism. Be on time!

Drink lots of water! May have coffee & tea with Stevia or a no-cal sweetener.



Consistency is key! If you have a day where you slip up…Don't give up! Start fresh at your next meal or the next day. You can do it!

Breakfast - 5 egg whites 1 serving of starch (see starch list) Mid-morning- 2 turkey or chicken muffins (see recipe), homemade protein bars (4 squares

OR Small meal option (see list) Lunch- 6 ounces of lean meat (chicken breast, white meat turkey; white fish like tilapia and orange roughy, boiled shrimp, egg whites) 1 serving of starch (see starch list) Unlimited salad and vegetables (see list) Mid-afternoon- 6 ounces of lean meat (see above) 1 serving of starch (see starch list) Unlimited salad and vegetables (see list)

http://www.bodybuilding.com/store/fish.html

http://www.bodybuilding.com/store/flax.html

http://www.bodybuilding.com/store/calcium.html

http://www.bodybuilding.com/store/calcium.html

http://www.bodybuilding.com/store/multi.html

http://www.bodybuilding.com/store/sweetners.html

http://www.bodybuilding.com/store/stevia.html

http://www.bodybuilding.com/fun/bbinfo.php?page=Water

http://www.bodybuilding.com/fun/bbinfo.php?page=Metabolism

Dinner- 2 turkey or chicken muffins (see recipe), homemade protein bars (4 squares OR Small meal option (see list) Evening- 5-6 egg whites** Unlimited vegetables (see list) ** No carbs (starch) after 7:00 PM (or about 3 hours before bedtime).

Limit fruit to twice daily: berries first thing in the morning and then a half a citrus serving or banana after a workout with your protein shake. Carry a small apple in your gym bag at all times in case an energy slump hits!


It's Day 1 of Phase 2. Congratulations, we're now 5 weeks into Living Fit!

We're coming fresh off two days of much-needed rest. I hope you feel revitalized, rejuvenated, and eager to hit the gym! We're kicking things off with a beautiful back and cardio workout.

Remember: don't sacrifice safety for strength, rest a little more between each set, and aim to lift with 85% of your max effort. Get ready to burn fat faster and see more muscle-tone!

For the two exercises grouped as a "superset," do each in succession and THEN rest at the end of the grouping. Having done so, go back and repeat the same sequence. Continue in this fashion until all the sets of those exercises are done.

Day 29: Back/Cardio

DAY: DATE: TIME:

am/pm



MOOD WHEN STARTING:


EXERCISE Set #1 Set #2 Set #3 Wide grip overhand pull-ups: 3 sets of 10 reps Superset: XX XX XX Bent-over Barbell row: 3 sets of 8 reps Seated cable row: 3 sets of 8 reps Wide grip Lat Pull-down: 3 sets of 10 reps One-armed row: 3 sets of 8 Hammer Strength Pull-downs: 3 sets of 10 reps Hyperextensions: 3 sets of 8 reps 30 minute - medium intensity cardio (running, elliptical, step-mill) XX XXTRAINING, NUTRITION & SUPPLEMENT NOTES:


Yesterday we worked on building a bombshell back. Today, we're sculpting a fabulous front.

For those exercises grouped as a "superset," do each in succession and THEN rest at the end of the grouping. Having done so, go back and repeat the same sequence. Continue in this fashion until all the sets of those exercises are done.

Transformation is the name of the game, and we're playing to win. Rack up your score with chest and abs training - plus extra points for cardio - and there's no way we can lose!

Day 30: Chest/Abs/Cardio

DAY: DATE: TIME:

am/pm



MOOD WHEN STARTING:


EXERCISE Set #1

Set #2

Set #3

Set #4

Set #5

Wide-grip barbell bench press: 5 sets of 8 reps (1 warm-up set, 3 reg sets, 1 set of negatives) Wide stance push-ups: 3 sets of 15 reps XX XX Cable crossovers: 3 sets of 10 reps XX XX Smith machine incline bench press: 3 sets of 10 reps XX XX Side to side push-ups: 3 sets of 10 reps XX XX Superset: XX XX XX XX XX Toe touchers: 3 sets of 20 reps XX XX Crunches (legs straight in the air): 3 sets of 20 reps /End SuperSet XX XX Roman Chair leg raise: 3 sets of 10 reps XX XX Cable crunches: 3 sets of 10 reps XX XX 30 minute - medium intensity cardio (running, elliptical, step-mill) XX XX XX XX



Has cardio left your quads wanting more? Today's your chance to let them move some weight!

After today, you're halfway through this week's workout split. Power over the hill with a pair of strong legs.

Day 31: Legs

DAY: DATE: TIME:

am/pm



MOOD WHEN STARTING:


EXERCISE Set #1 Set #2 Set #3 Set #4 Leg extensions: 2 warm-up sets with lighter weight for 30 reps XX XX Wide stance barbell squat: 2 lighter sets of 15 reps, 2 heavier sets to failure Leg press: 4 sets of 8 reps Walking Barbell Lunges: 3 sets of 20 reps XX Barbell Step-ups: 3 sets of 10 reps XX Plie Dumbbell squat: 3 sets of 15 reps XX Standing calf raise: 3 sets of 20 reps, last set to failure XX Donkey calf raise or Leg press calf raise: 3 sets of 20 reps, last set to failure XX



Nothing sets a gal apart from the crowd like a pair of toned arms.

After our cardio, abs, and arms training today, sleeveless dresses will beg you to buy them.

Need some motivation in the gym? Think about that shopping spree!

Day 32: Arms/Abs/Cardio

DAY: DATE: TIME:

am/pm



MOOD WHEN STARTING:


EXERCISE Set #1 Set #2 Set #3 Barbell Curls: 3 sets of 10 reps Superset: XX XX XX Overhead cable curl: 3 sets of 10 reps Cable hammer curl -Rope attachment: 3 sets of 10 reps /END SuperSet Alternating Hammer curls: 3 sets of 10 reps Dips (bench or parallel bars): 3 sets of 15 reps Skullcrushers: 3 sets of 10 reps Seated triceps press: 3 sets of 10 reps Triceps Pushdown - rope attachment: 3 sets of 10 reps Air Bike: 3 sets of 25 reps Jackknife sit-ups: 3 sets of 10 reps Hanging leg raises (or roman chair): 3 sets of 10 reps Cardio: 30 minute - medium intensity cardio (running, elliptical, step-mill) XX XX



Shoulders say strong, proud, and sexy. Let's train ours to speak loudly.

Only one more workout this week! Press your way to well-deserved rest.

Day 33: Shoulders/Cardio

DAY: DATE: TIME:

am/pm



MOOD WHEN STARTING:


EXERCISE Set #1 Set #2 Set #3 Smith Machine Military Press: 1 warm-up set, 3 sets of 10 reps XX XX Superset: XX XX XX Upright Dumbbell Rows: 3 sets of 10 reps Standing Dumbbell Military Press: 3 sets of 10 reps /END SuperSet Incline Bench Front Dumbbell Delt Raises (go light): 3 sets of 10 reps Rear Delt Cable Flyes: 3 sets of 10 reps Lateral Raise: 3 sets of 10 reps (Last set is a drop-set.) Rear Delt Raise: 3 sets of 10 reps (Last set is a drop-set.) Cardio: 30 min medium intensity (running, elliptical, step-mill) XX XX XX



Relax… tomorrow.

Today, I'm asking you to dig deep with me and find the strength for one more all-out legs workout. I know we're tired, but we'll both feel amazing once we're out of the gym today.

Almost time to get off our feet and rest our legs. Almost. Let's earn it.

Day 34: Legs

DAY: DATE: TIME:

am/pm



MOOD WHEN STARTING:


EXERCISE Set #1 Set #2 Set #3 Superset: XX XX XX Seated Leg Curl: 3 sets of 10 reps Leg Extensions: 3 sets of 10 reps Superset: XX XX XX Barbell Lunge (long stride): 3 sets of 20 reps Abductor Out Machine: 3 sets of 20 reps /END SuperSet Superset: XX XX XX Lying Leg Curls: 3 sets of 15 repsAbductor In Machine: 3 sets of 15 reps /End SuperSet Stiff-Legged Deadlift: 3 sets of 10 reps Single Leg Barbell Squat: 3 sets of 10 reps Leg Press (wide stance): 1 giant drop-set to failure XX XX

Seated Calf Raise: 3 sets of 20 reps Standing Calf Raises: 3 sets of 20 reps



Finally, a day of rest. You deserve it! Great job on a great week.

Let's finish Week 5 by talking about fat. Don't fear it!

Yes, we've been fighting body fat, but I'm talking about healthful dietary fats, or "good" fats. Good fats are actually an essential part of your diet and are critical for performance and overall well-being. Basically, our bodies need fat to function!

Dietary fat is used for energy, is essential to cellular construction, regulates bodily processes, and is necessary for the absorption of fat-soluble vitamins.

Not all fats are created equal, of course. Healthy fat sources include olive oil, legumes, and fish. Avoid junk food, which typically contains nasty trans fats, and also limit your saturated (animal) fat and cholesterol intake.

A few easy tips include:

1. Eat unsalted, raw nuts - like almonds - instead of potato chips.

2. Use extra-virgin olive oil and vinegar on salads instead of high-calorie dressings.

3. Replace processed meats and cheese with fish, like salmon, which is packed with Omega-3's.

http://www.bodybuilding.com/store/omega3.html

http://www.bodybuilding.com/fun/nutrientfood.php?food=1200

http://www.bodybuilding.com/store/choles.htm



http://www.bodybuilding.com/store/vitamins-supplements.html

http://www.bodybuilding.com/fun/bbinfo.php?page=MeasuringBodyFat


You're entering Week 6, and nearing the halfway point of the program. Congrats!

Time to hit those "pull" muscles again with this science-based back workout. I've also thrown some cardio into the mix to amp up the fat burning.

So let's get started, shall we? If you've come this far, you're going to make it all the way for sure!

Day 29: Back/Cardio

DAY: DATE: TIME:

am/pm



MOOD WHEN STARTING:


EXERCISE Set #1 Set #2 Set #3 Wide grip overhand pull-ups: 3 sets of 10 reps Superset: XX XX XX Bent-over Barbell row: 3 sets of 8 reps Seated cable row: 3 sets of 8 reps /END SuperSet Wide grip Lat Pull-down: 3 sets of 10 reps One-armed row: 3 sets of 8 Hammer Strength Pull-downs: 3 sets of 10 reps Hyperextensions: 3 sets of 8 reps

30 minute - medium intensity cardio (running, elliptical, step-mill) XX XX



The beauty of my training approach is while your back is recovering from yesterday's workout, you can train chest only a day later. You're pushing--not pulling--so one muscle group grows while the other works.

For good measure, let's do some abdominal training and cardio as well. We'll tone up your midsection and burn some fat to reveal your handiwork!

Day 37: Chest/Abs/Cardio

DAY: DATE: TIME:

am/pm



MOOD WHEN STARTING:


EXERCISE Set #1

Set #2

Set #3

Set #4

Set #5

Wide-grip barbell bench press: 5 sets of 8 reps (1 warm-up set, 3 reg sets, 1 set of negatives) Wide stance push-ups: 3 sets of 15 reps XX XX Cable crossovers: 3 sets of 10 reps XX XX

Smith machine incline bench press: 3 sets of 10 reps XX XX Side to side push-ups: 3 sets of 10 reps XX XX Superset: XX XX XX XX XX Toe touchers: 3 sets of 20 reps XX XX Crunches (legs straight in the air): 3 sets of 20 reps /END SuperSet XX XX Roman Chair leg raise: 3 sets of 10 reps XX XX Cable crunches: 3 sets of 10 reps XX XX 30 minute - medium intensity cardio (running, elliptical, step-mill) XX XX XX XX



Toned, sculpted legs require resistance training. This workout hits your legs from all angles for complete, balanced development.

No need to flick the treadmill's "on" switch today--give your lungs a breather while we work your legs. See you at the gym!

Day 38: Legs

DAY: DATE: TIME:

am/pm



MOOD WHEN STARTING:


EXERCISE Set #1 Set #2 Set #3 Set #4 Leg extensions: 2 warm-up sets with lighter weight for 30 reps XX XX Wide stance barbell squat: 2 lighter sets of 15 reps, 2 heavier sets to failure XX XX Leg press: 4 sets of 8 reps

Walking Barbell Lunges: 3 sets of 20 reps XX Barbell Step-ups: 3 sets of 10 reps XX Plie Dumbbell squat: 3 sets of 15 reps XX Standing calf raise: 3 sets of 20 reps, last set to failure XX Donkey calf raise or Leg press calf raise: 3 sets of 20 reps, last set to failure XX



Toned arms, tight abs, and fat loss: Who doesn't want all three? Make your body a cellulite-free zone with today's workout.

Don't be alarmed by exercise names like "skull-crushers." It's just an old-school ways of saying triceps extension, not to mention a great way to avoid chicken arms.

So let's hit it hard today en route to major results!

Day 39: Arms/Abs/Cardio

DAY: DATE: TIME:

am/pm



MOOD WHEN STARTING:


EXERCISE Set #1 Set #2 Set #3 Barbell Curls: 3 sets of 10 reps Superset: XX XX XX Overhead cable curl: 3 sets of 10 reps Cable hammer curl -Rope attachment: 3 sets of 10 reps /END SuperSet Alternating Hammer curls: 3 sets of 10 reps Dips (bench or parallel bars): 3 sets of 15 reps Skullcrushers: 3 sets of 10 reps Seated triceps press: 3 sets of 10 reps Triceps Pushdown - rope attachment: 3 sets of 10 reps Air Bike: 3 sets of 25 reps Jackknife sit-ups: 3 sets of 10 reps Hanging leg raises (or roman chair): 3 sets of 10 reps Cardio: 30 minute - medium intensity cardio (running, elliptical, step-mill) XX XX


Jamie Eason's LiveFit Trainer: Day 40It's time to sculpt some nice, rounded shoulders and this workout is your chisel.

One of the best ways to make your midsection appear toned and tighter is to sculpt some nice, rounded shoulders. This workout is your chisel, basically.

Let's ace that cardiovascular training today, too. A strong heart and lungs are as important as a good-looking body, and will last your even longer!

Day 40: Shoulders/Cardio

DAY: DATE: TIME:

am/pm



MOOD WHEN STARTING:


EXERCISE Set #1 Set #2 Set #3 Smith Machine Military Press: 1 warm-up set, 3 sets of 10 reps XX XX Superset: XX XX XX Upright Dumbbell Rows: 3 sets of 10 reps Standing Dumbbell Military Press: 3 sets of 10 reps Incline Bench Front Dumbbell Delt Raises (go light): 3 sets of 10 reps Rear Delt Cable Flyes: 3 sets of 10 reps Lateral Raise: 3 sets of 10 reps (Last set is a drop-set.) Rear Delt Raise: 3 sets of 10 reps (Last set is a drop-set.) Cardio: 30 min medium intensity (running, elliptical, step-mill) XX XX XX



The finish line for this week is near, and some leg training will carry you across.

Your hamstrings, quads, and calves all will benefit this cutting-edge workout.

So what are you waiting for? Let's work hard and make this one count!

Day 41: Legs

DAY: DATE: TIME:

am/pm



MOOD WHEN STARTING:


EXERCISE Set #1 Set #2 Set #3 Superset: XX XX XX Seated Leg Curl: 3 sets of 10 reps Leg Extensions: 3 sets of 10 reps Superset: XX XX XX Barbell Lunge (long stride): 3 sets of 20 reps Abductor Machine: 3 sets of 20 reps Superset: XX XX XX Lying Leg Curls: 3 sets of 15 reps Adductor Machine: 3 sets of 15 reps Stiff-Legged Deadlift: 3 sets of 10 reps Single Leg Barbell Squat: 3 sets of 10 reps Leg Press (wide stance): 1 giant drop-set to failure XX XX Seated Calf Raise: 3 sets of 20 reps Standing Calf Raises: 3 sets of 20 reps



This is it! The end of the first half of the LiveFit trainer!

So how do you feel? Pretty amazing, I bet.

Don't stop now. If you really, really want to create lasting change, you need to stick with it for the entire 12-week program, even if you're an advanced person.

Even though I've been doing this for a long time, I still start at the beginning and go through the whole program after I've been traveling way too much or holiday time.

I'm much better off at the end when I get through the whole program versus just thinking. "I still look OKAY so I'll just start in the middle somewhere and just keep going."

If you haven't started a journal yet, try writing down your sets, reps, and weights in black and white, allowing you to review your progress. Hopefully, you'll see strength increases and endurance gains--as well as sticking points that need addressing.

You can even track factors like how you felt during a certain workout; what exercises or machines you got the most from; and what progressions you liked the best. Figuring out what you like is really important stuff. The first rule of fitness is, "Be there," so those things that keep you coming back for more are keepers.


It's time to showcase your newfound strength with this serious arms and abs workout. Move as much weight as you can over these next two weeks - they're our last big push to build as much muscle as possible.

Remember, building muscle is the key to burning fat. Show off toned arms and a tight stomach by giving this workout everything you've got.

After your abs are sore from the stability ball, flip on the treadmill and walk it off.

Day 43: Arms/Abs

DAY: DATE: TIME:

am/pm



MOOD WHEN STARTING:


EXERCISE Set #1 Set #2 Set #3 Set #4 Narrow push-ups: 4 sets of 15 reps Seated triceps press: 4 sets of 8 reps Superset: XX XX XX XX Cable one-arm triceps extensions: 3 sets of 8 reps XX One-arm reverse grip triceps pushdown: 3 sets of 8 reps /End SuperSet XX Superset: XX XX XX XX Skull-crushers: 3 sets of 8 reps XX Close-grip barbell bench press: 3 sets of 8 reps /End SuperSet XX Incline Dumbbell curls: 4 sets of 8 reps Alternating Dumbbell curls: 4 sets of 8 reps Barbell Curl 21s: 2 sets 21 reps XX XX Stability ball crunches: 3 sets of 25 reps XX Stability ball jackknifes: 3 sets of 15 reps XX Stability Ball reverse crunches (ball between feet): 3 sets of 15 reps XX Cardio - 30 minutes medium intensity cardio (running, elliptical, step-mill, etc) XX XX XX


Time To Count Calories!

Up to this point, the focus with the meal plan has been to consume adequate calories to support your weight training goals. Moving forward, it will be necessary to determine a specific calorie range to increase your fat burning potential while maintaining your hard earned muscle.

Follow this simple formula to determine the number of calories you should consume moving forward, using the foods included in the meal plans:

1. Multiply your goal weight by 10 to arrive at your baseline.2. Add between 200 and 500 calories to determine the ideal calorie range that will support the rest

of your Phase Two and Phase Three workout routines.

(So, for me, that would be 110 (lbs) X 10 + 200 = 1300 and 110 (lbs) X 10 + 500 = 1600).

3. On rest days and lighter days (arms, shoulders, abs), eat in the lower range (1,300 calories). On heavier days (chest, legs, back), eat in the higher range (1,600 calories).

4. Once we arrive at Phase 3, the lower number will become the starting point for the carbohydrate cycling we'll do!


Forget the treadmill, elliptical, and the stair-stepper. There's no need to worry about cardio today. Instead, we're hitting your legs with heavy weight and multiple exercises to sculpt, tone, and carve those curves.

Walk across this workout and step to victory!

Day 44: Legs

DAY: DATE: TIME:

am/pm



MOOD WHEN STARTING:


EXERCISE Set #1 Set #2 Set #3 Set #4 Narrow stance squats: 2 light sets of 15 reps and 2 heavier sets to failure Narrow stance Leg press: 4 sets of 8 reps Barbell Step-ups: 4 sets of 8 reps Walking Barbell "double" lunges (step- down-up-down): 3 sets of 20 reps XX Single leg Barbell squats (foot on bench): 4 sets of 8 reps Leg extensions: 3 sets of 10 reps, last set to failure XX Seated calf raise: 3 sets of 20 reps, last set to failure XX Standing calf raise: 3 sets of 20 reps, last set to failure XX



Yesterday, you pushed your legs to the limit. Let your lower-body rest today and focus on training your chest.

Then, firm up your midsection even further with some intense ab work. You might sweat now, but your hard work will be 100% worth it.

Finish strong and send fat running with 30 minutes of cardio!

Day 45: Chest/Abs

DAY: DATE: TIME:

am/pm



MOOD WHEN STARTING:


EXERCISE Set #1 Set #2 Set #3 Set #4 Barbell bench press: 1 warm-up set of 8 reps XX XX XX reverse grip barbell press: 4 sets of 8 reps Superset: XX XX XX XX Dumbbell flyes: 4 sets of 8 reps Dumbbell bench press: 4 sets of 8 reps /END SuperSet Superset: XX XX XX XX Incline Dumbbell press: 4 sets of 8 reps Dips (bench or parallel bars): 4 sets of 8 reps /End SuperSet Cable crossovers: 4 sets of 8 reps Medicine ball or weighted crunches: 3 sets of 25 reps XX Hanging leg raises or roman chair: 3 sets of 15 reps XX Reverse crunch (on bench): 3 sets of 15 reps XX Cardio: 30 minutes medium intensity cardio (running, elliptical, step-mill, etcâ€¦) XX XX XX



Well-developed shoulders cap your physique and give your body a show-stopping sweep. Build strong delts to cut a lean, athletic figure.

Of course, cardio will also tighten your entire body. It's the finishing touches that count, and cardio will help you refine your masterpiece physique.

Get moving!

Day 46: Shoulders

DAY: DATE: TIME:

am/pm



MOOD WHEN STARTING:


EXERCISE Set #1 Set #2 Set #3 Set #4 Arnold dumbbell press: 4 sets of 8 reps Seated bent over rear delt raise: 4 sets of 8 reps, last set to failure Alternating single-arm Dumbbell press: 4 sets of 8 reps Superset: XX XX XX XX Front Dumbbell raises: 4 sets of 8 reps upright rows: 4 sets of 8 reps Side lateral raises: 4 sets of 8 reps, last set is a drop-set Reverse flyes: 4 sets of 8 reps Cardio: 30 minutes medium intensity cardio (running, elliptical, step-mill, etcâ€¦) XX XX XX



Your legs will like you soon, I promise! Today, they might burn a little too much for anything so sentimental.

Get ready for a good hurt with our second round of lower-body love.

Day 47: Legs

DAY: DATE: TIME:

am/pm



MOOD WHEN STARTING:


EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5 Set #6 Leg extensions: 2 warm-up sets with lighter weights of 30 reps XX XX XX XX Wide stance barbell squat: 6 sets of 8 reps Seated leg curl: 4 sets of 8 reps, last set to failure XX XX Single legged deadlift (foot on bench): 4 sets of 8 reps XX XX Barbell Glute Bridge: 4 sets of 8 reps XX XX Donkey calf raises or Leg press calf raises: 3 sets of 20 reps XX XX XX Seated calf raises: 3 sets of 20 reps XX XX XX Standing calf raises: 3 sets of 20 reps XX XX XX



Guarantee that all eyes watch you leave a room with this fantastic back and rear delt workout.

One more session of cardio this week will help you build a strong heart, powerful lungs, and a lifetime of great health.

Let's get to it!

Day 48: Back/ Rear Delts

DAY: DATE: TIME:

am/pm



MOOD WHEN STARTING:


EXERCISE Set #1 Set #2 Set #3 Set #4 Barbell Deadlifts: 4 sets of 8 reps T-bar row: 4 sets of 8 reps Wide-Grip Lat pulldown: 4 sets of 8 reps, last set is a drop-set Seated cable row: 4 sets of 8 reps, last set is a drop-set Straight-arm pulldowns: 4 sets of 8 reps Reverse flyes: 4 sets of 8 reps Bent-over rear delt flyes: 4 sets of 8 reps Cardio: 30 minutes medium intensity cardio (running, elliptical, step-mill, etcâ€¦) XX XX XX



We're way beyond halfway to the LiveFit finish line. Great work!

Let's chat a little bit about whey protein:

http://www.bodybuilding.com/store/whey.html

Remember, whey protein is great for both men and women. It's fast-digesting and fantastic to use in the morning and around your workouts.

No time for a full breakfast? 20 grams of whey protein make a great morning shake, especially if you can eat whole food (egg whites, oats, etc.) 30-60 minutes later.

Post-workout is the whey! Take 20-30 grams of whey protein immediately after your weight-training sessions. The protein will help support muscle repair, recovery, and growth.


There's nothing like starting off the training week doing a great arms-and-abs workout, with some cardio thrown in for good measure.

http://www.bodybuilding.com/store/recovery.htm

http://www.bodybuilding.com/store/whey.html

The volume and intensity are both high this week. Week 8 is the culmination of nearly two months of dedicated body sculpting/muscle building.

You can do it! No, check that - WE can do it! I'm in this with you all the way!

Day 50: Arms/Abs

DAY: DATE: TIME:

am/pm



MOOD WHEN STARTING:


EXERCISE Set #1 Set #2 Set #3 Set #4 Narrow push-ups: 4 sets of 15 reps Seated triceps press: 4 sets of 8 reps Superset: XX XX XX XX Cable one-arm triceps extensions: 3 sets of 8 reps XX One-arm reverse grip triceps pushdown: 3 sets of 8 reps /End SuperSet XX Superset: XX XX XX XX Skull-crushers: 3 sets of 8 reps XX Close-grip barbell bench press: 3 sets of 8 reps /End SuperSet XX Incline Dumbbell curls: 4 sets of 8 reps Alternating Dumbbell curls: 4 sets of 8 reps Barbell Curl 21s: 2 sets 21 reps XX XX Stability ball crunches: 3 sets of 25 reps XX Stability ball jackknifes: 3 sets of 15 reps XX Stability Ball reverse crunches (ball between feet): 3 sets of 15 reps XX Cardio - 30 minutes medium intensity cardio (running, elliptical, step-mill, etc) XX XX XX



Leg day ... those two words probably filled you with anxiety at first, but if you're like me, you've grown to welcome these workouts. Because they produce major results!

One thing a lot of people don't realize is that good leg training strengthens and tones the entire body, from the core up through the chest and back.

So let's continue building your body from the ground up!

Day 51: Arms/Abs

DAY: DATE: TIME:

am/pm



MOOD WHEN STARTING:


EXERCISE Set #1 Set #2 Set #3 Set #4 Narrow Stance Squats: 2 sets of 15 (light) 2 sets til failure (heavier) Narrow Stance Leg Press: 4 sets of 8 reps Barbell Step Ups: 4 sets of 8 XX XX XX XX Walking Barbell 'Double' Lunges (step- down-up-down): 3 sets of 20 XX Single Leg Barbell Squat (foot on bench): 4 sets of 8 reps XX Leg Extensions: 3 sets of 10 reps, last set to failure XX XX XX XX Seated Calf Raise: 3 sets of 20 reps, last set to failure XXStanding Calf Raises: 3 sets of 20 reps, last set to failure XX TRAINING, NUTRITION & SUPPLEMENT NOTES:


I told you this week wouldn't be easy! Are you still with me?

Today, we're going to focus on sculpting a shapely chest while taking your abs for another training spin.

Let's also work your lungs and heart with some medium-intensity cardio.

Day 52: Chest/Abs

DAY: DATE: TIME:

am/pm



MOOD WHEN STARTING:


EXERCISE Set #1 Set #2 Set #3 Set #4 Barbell bench press: 1 warm-up set of 8 reps XX XX XX reverse grip barbell press: 4 sets of 8 reps Superset: XX XX XX XX Dumbbell flyes: 4 sets of 8 reps Dumbbell bench press: 4 sets of 8 reps /END Superset: XX XX XX XX Incline Dumbbell press: 4 sets of 8 reps Dips (bench or parallel bars): 4 sets of 8 reps /END Cable crossovers: 4 sets of 8 reps Medicine ball or weighted crunches: 3 sets of 25 reps XX Hanging leg raises or roman chair: 3 sets of 15 reps XX Reverse crunch (on bench): 3 sets of 15 reps XX Cardio: 30 minutes medium intensity cardio (running, elliptical, step-mill) XX XX XX



Let's be honest: An advantage of shaping up is that you look better with your clothes off. But you also look better with your clothes on, especially when you sculpt a shapely pair of shoulders.

What's great about this delt workout is that it hits all aspects of the shoulder for balanced development. That's critically important because the shoulders are injury-prone if trained improperly!

Shoulders

DAY: DATE: TIME:

am/pm



MOOD WHEN STARTING:


EXERCISE Set #1 Set #2 Set #3 Set #4 Arnold dumbbell press: 4 sets of 8 reps Seated bent over rear delt raise: 4 sets of 8 reps, last set to failure Alternating single-arm Dumbbell press: 4 sets of 8 reps Superset: XX XX XX XX Front Dumbbell raises: 4 sets of 8 reps Standing DB upright rows: 4 sets of 8 reps /END Side lateral raises: 4 sets of 8 reps, last set is a drop-set Reverse flyes: 4 sets of 8 reps Cardio: 30 minutes medium intensity cardio (running, elliptical, step-mill) XX XX XX



Your legs should now be recovered from their last workout, so let's smoke 'em again, shall we?

Workouts like this one are also going to give you a shapely butt, by the way. When heads start turning our way out of the gym, you'll know LiveFit is working IN the gym!

Day 54: Legs

DAY: DATE: TIME:

am/pm



MOOD WHEN STARTING:


EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5 Set #6 Leg extensions: 2 warm-up sets with lighter weights of 30 reps XX XX XX XX Wide stance barbell squat: 6 sets of 8 reps Seated leg curl: 4 sets of 8 reps, last set to failure XX XX Single legged deadlift (foot on bench): 4 sets of 8 reps XX XX Barbell Glute Bridge: 4 sets of 8 reps XX XX Donkey calf raises or Leg press calf raises: 3 sets of 20 reps XX XX XX Seated calf raises: 3 sets of 20 reps XX XX XX Standing calf raises: 3 sets of 20 reps XX XX XX


Jamie Eason's LiveFit Trainer: Day 55Now that we’ve done a lot of pushing motions for upper body, it’s time to hit those pull muscles of the back.

Now that we've done a lot of pushing motions for upper body, it's time to hit those pull muscles of the back. Deadlifts? You bet. Don't be intimidated - it's an awesome exercise.

More cardio equals more fat burning, so let's hit it for another 30 minutes!

Day 55: Back/ Rear Delts

DAY: DATE: TIME:

am/pm



MOOD WHEN STARTING:


EXERCISE Set #1 Set #2 Set #3 Set #4 Barbell Deadlifts: 4 sets of 8 reps T-bar row: 4 sets of 8 reps Wide-Grip Lat pulldown: 4 sets of 8 reps, last set is a drop-set Seated cable row: 4 sets of 8 reps, last set is a drop-set Straight-arm pulldowns: 4 sets of 8 reps Reverse flyes: 4 sets of 8 reps Bent-over rear delt flyes: 4 sets of 8 reps Cardio: 30 minutes medium intensity cardio (running, elliptical, step-mill, etcâ€¦) XX XX XX



No training today, especially for one exercise: patting yourself on the back. You're halfway through, and there's no turning back.

One thing you should be doing regularly by now is measuring ingredients when you prepare your meals. That was a key thing for me when I started on the road to where I am now.

When you cook, it's easy to add a little bit here, and a little bit there, and not realize that you actually add a few extra calories. Those really add up through the week.

Unless you know where you're starting from, you really don't know where to go. All the weighing and measuring gives you a good sense of, OK, this is the amount of stuff I should be eating at this point. You can increase it, or decrease it, from there - whatever it might be. But at least this way you have a definite starting point.

Jamie Eason - LiveFIT Trainer

Health & Medicine

Transcript of Jamie Eason - LiveFIT Trainer