Monday, October 1, 2012

My Current Workout Routine (The Live Fit Program) Overview & Phase 1

I hope you had a great weekend and are ready for a productive week ahead.  I like Mondays because they are the start of a fresh week, a chance for a new beginning!  

Today, I want to answer your questions about my workout.  Right now, I work out 5 times a week (lifting weights and adding 20-30 minutes of cardio at the end).  I love how lifting weights sculpts and shapes the body.  I like a more muscular and lean look on my frame, but am not concerned about getting "too big" because I don't think that's possible with my workouts and the way I eat.  Also, I don't take any kind of body building steroid.


I'm lucky that my gym has a daycare where my son loves to play, so we can go as a family. I keep my headphones on the whole time and don't chat.



I am currently doing Jamie Eason's Live Fit 12-Week Trainer.  I came across it one night when looking for new workout routines and found it on Bodybuilding.com.  The program is free, you just have to register.  (I'm not a spokesperson or affiliate for the program).

If you are just starting a workout routine or have never worked out, I recommend you try it.  The program does require a gym, but gives you lots of information regarding food and specific workouts for each week, with links to a video on how to perform the exercises.  I think it's so helpful if you aren't familiar with the names of the exercises or how to perform them.  I still have to check sometimes too!

The program is broken into 3 Phases (12 Weeks).   I'll give you an overview of the program and an introduction into Phase 1 so you can see if it's something you might be interested in.  Later this week, I'll introduce Phases 2 and 3.

I just started Phase 2 and can already tell a big difference in the shape of my body.  I'm following the workouts exactly, and the food probably 80%.  My arms are getting leaner, which is something I could never quite achieve in the past.  Also, that unwanted post-pregnancy belly fat that I figured was just here to stay is actually diminishing!  I'll keep you posted with my progress as I continue.  I still have 8 weeks to go!  (The photo above will be my "BEFORE" and I'll post an "AFTER" in two months, when I finish the program).  


In Phase 1, you spend the first two weeks focusing on muscle endurance.  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. 

You also begin eating small, nutrition-packed meals every 2-3 hours.  Jamie says that, "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!" 

There is a list of recommended foods on the website, too many to list here, but a sample day is included below:




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.


Jamie recommends taking a daily multivitamin, and possibly an additional calcium supplement when weight lifting.  She also suggests one tablespoon of Flaxseed or Fish Oil daily (which aid in weight loss and encourages healthy bowel movements).   

The first two weeks, you lift weights 4 days a week (with specific exercises for each day).  You do 3 sets of 12 repetitions (3 X 12) per exercise, resting 60 seconds (give or take) in between each set.  

You should be lifting a weight that, on the last repetition, is heavy enough to be challenging, but not so difficult that you can't complete the set.  She says to lift at about 60% of your maximum ability in the first two weeks.  You don't want to get hurt, be TOO sore, or overtrain. 

You don't do any cardio for the first month. 


Here is an example workout for the 1st day (Chest & Triceps).  It also comes with a printable (see below for a portion of it), that I take to the gym with me so I don't have to memorize the workout.  When you're in the program on the Bodybuilding.com website, you can click on the name of the exercise to see a video of how it's supposed to be performed.  I watch them because I'm not familiar with all of the exercises or I might just need a refresher regarding proper form.

* * * * * 

Week 3 starts the muscle building phase, which lasts 6 weeks. The schedule looks like below and continues with 3 sets of 10 repetitions (3 X 10) per exercise, resting 60 seconds (give or take) in between each set.

You'll be lifting a weight that's about 80% of your maximum ability now, also accounting for the fact that you might be stronger, able to lift a little heavier now.  Still, you should be lifting a weight that, on the last repetition, is heavy enough to be challenging, but not so difficult that you can't complete the set. 


Assuming you followed the food schedule and did the workouts for 4 weeks, your body should already be showing some results!  That's awesome!  In just 4 weeks, you will be on your way to transforming your body!  

This is a lot of information to take in, but you can do it.  Once you get into the routine of it, it's not so overwhelming.  You just have to start.  

Any of you familiar with the program?  What do you think?


* * * * * 


46 comments:

  1. I LOVED this post! :-) Thank you so much for starting this new blog! :-) I am LOVING it! :-)

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  2. Great blog & wonderful post! I have never heard of this progam so I think I am going to check it out!

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  3. I did this workout! It is GREAT! I love Jamie and I loved having a set workout every time I went to workout. I hate going to the gym without a plan. Since I wasn't looking to shed serious weight, I tried following the diet, but failed (whomp whomp). I don't eat very unhealthy, so I just continued on my regular eating schedule and it worked out fine. I think you may have inspired me to start the 12 week trainer again...!

    -Sarah {tuckerup.blogspot.com}

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    1. I'm trying with the diet, but I'm not perfect. I am following the workouts. I looked at Phase 3 last night and got scared, but will wait to freak out until I get there. :)

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  4. Thank you for this! I've been following Honey Were Home and am so excited about this! I had a baby 5 months ago and while I've lost the weight, I AM the definition of skinny fat - I'm really looking to tone, and I think this is perfect! Consider me a reader.

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    1. You sound just like my BFF. I"m hoping to interview her for the blog soon so you can see her transformation too. Stick with it Dawn!

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    2. That would be awesome! Thanks!

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  6. Love, love, love the new blog! Can you write about when you fit your workouts in- thanks!

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    1. Hi Lynne, great question. Check out my post "Making Time to Workout" which includes my schedule.

      http://honeywerehealthy.blogspot.com/2012/09/making-time-to-workout-my-schedule-tips.html

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  7. I am sitting here saying to myself "I can do this. I can do this." Thank you for posting this. It's time to whip my body back into shape!

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    1. Leigh, you are right, you CAN do this! The mental aspect is one of the most critical to success (in any area).

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  8. Thanks Megan!!! I'm 10 months postpartum and frustrated (not that I've been trying hard), but thought my belly would just go back to normal :) I definitely need a laid out plan, so this will be awesome! I'll make sure to take before and after photos. Thanks again!

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    1. Most of us realize postpartum that our bodies don't magically transform into our pre-baby shape. We need to eat right and workout to achieve a difference. But just start- when you begin to see results, it will inspire you to keep going!

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  9. I just started Week 7 of Live Fit today and I totally agree - this plan works! I also thought my baby belly would never go away but it is getting smaller. I'm already wondering what to do once I finish Phase 3? Start over again? Maybe just do months 2-3 again? Or take a break and do something else for a while and come back to it later? I'll keep following your blog to see what you do after this!

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    1. Ooh Darcey - you are ahead of me! Congrats- I'm excited to see someone else doing this with me! I'll be sure to post about my journey along the way and what comes next.

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  10. This is great Megan! I've never really tried to follow a program before - I may need to try this. I think the hardest part will be eating every 3 hours - I'm gonna give a go though. - Thanks for the inspiration!

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  11. Great program, thanks for sharing!

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  12. Sounds like such a great program! I just learned a few days ago that doing weights before cardio helps you burn more calories off than if you did it the other way around. Who would have thought?! hehe

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  13. I would LOVE to do this plan but do not have access to a gym. : ( can I sub weighted gym exercises for weight exercises that work the same muscles?...and could you maybe write a post about that? I saw she has two home workouts but I was interested in doing all of it at home...thanks!

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    1. I know many people don't have access to a gym, but I'm not sure I can write out the "at home" equivalent to this program because it would be so time intensive and I'm not sure there is an at home equivalent or that I'm qualified to do that.

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  14. I only see the workout for chest/triceps. Are the others on here?

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  15. Hi Megan, Love both your blogs!! I am going to start this program after I finish a race at the end of October. I am just curious, did you really cut out all cardio? This will be hard for me...

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  16. I have a question...since you do three sets of each exercise, do you do each exercise three times in a row (with a minute rest in each one) or do you do all 6 exercises back to back - and complete that round 3 times?

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  17. Megan... I've been following your Honey We're Home blog for over a year now. I love your style and persona too. I am so excited that you started this blog. Let me tell you... I'm 5'2" 115# I've had 4 children in the past 6 years (yep you read that right... they are now 5, 4, 2 and 1). Now that the youngest is officially a year... I'm making plans to carve in ME time. Where?!? HAH! I don't know. I love to craft but between working full time, keeping books for my hubby's landscaping business and taking care of our 4 children... well there's hardly time to do anything else. Truthfully, I fall asleep every night as soon as it's hubby and me time. Poor guy. Lately, I really feel as if God is nudging me to get fit! It sounds like a win, win situation. I long to spend time with my husband... but it's hard. I used to go to the gym 4 times a week too. My husband's a GYM rat... and I hate that! But hey, if you can't beat em join em! I'm thinking we can encourage each other (he's wanting approval... oh I mean he's wanting to train for a competition coming up in the late winter). ODDLY, I've received a subscription of Fitness RX in the mail for the next year for free?!?! I've no idea who got it or why or what. But I TOTALLY dig it! I love all the articles. I'm thinking it was Jesus... just sayin' Ha ha! I talked to a friend about getting into some sort of work out plan and to see what she'd recommend. She said to go to bodybuilding.com and that I did! I did a quick little survey and found Jaime's work out plan. I'm starting it on Monday... I am just amazed that I'm reading about the SAME plan on your blog. OKAY JESUS I GET IT NOW! Ha ha!!! All jokes aside, I wanted to say thank your for your transparency. I think I'm going to start a blog... for me... to document how Kischa got her grooove back! You're awesome...can't wait to begin and see you and your progress! Love from Maui!!!

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    1. Thank you so much for writing! I'm glad to hear you are getting started! Good for you! P.S. can I come visit you??!! :)

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  18. Megan, I just found your blog and have been reading through the archives. I am not in the least bit of shape (unless you count round as a shape, har har) and wonder if I should work on building up some cardio endurance before tackling the weight training. I'm going a gym this weekend and have plenty of time to work out but worry that if I jump in too quickly I'll burn out. Just curious what you and your readers think about how to start from nothing. . . .

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  19. Megan this is awesome!! When you first started and you selected your workout program what did you search for/what is the name of the program. I'm having trouble find it.

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  20. Hi Megan, came across this blog today while looking on Pinterest. I NEED to get into shape - can't say I ever have been as I despise exercise and love food. I am 5'4" and weigh about 155 lbs, which is 25-30 lbs heavier than I ever used to be. I used to stay around 130-135 without much exercise or diet, but now that I am in my early 30s I notice my metabolism has slowed way down. I let about thirty pounds creep on over the past two years. I have three kids, my youngest is 3 so now I have no excuse not to get in shape since I know we won't be having any more children. I am thinking about joining a gym nearby that is open 24 hours so I can workout after the kids go to bed or before everyone is up. I would like to try to 12-week Jamie Eason workout that you posted but I feel intimidated to go into a gym without being familiar with the exercises and how the weights/machines work. I wouldn't know the first thing about going over to the weight area, choosing a weight and laying on the bench to pump iron! LOL Do you have any advice or guides as to how to choose a weight and what the machines/weights are for a total gym beginner?

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    1. Hi Katie! We can all relate to how you feel. Please know that it IS possible for you to make a change and just wanting to is the first step. If you belong to a gym, ask a trainer or manager to show you around and explain the equipment to you. They should do this for FREE. The Live Fit trainer has video examples of each exercise so you can see exactly how to do it- whether with free weights or a machine. I have to look at the videos too sometimes if I don't know the name of the exercise. As far as how to choose a weight, start with the lightest. In the beginning of the program, you should pick a weight that you can lift for the entire set, but the last couple reps should be difficult, but not impossible to complete. It may take some time to figure out what weight is appropriate for you. Just don't go too heavy and risk injury. I definitely recommend taking the next step of going to the bodybuilding site and watching the video about the program and then watch the videos about how to do the exercises. Please let me know how it goes! You can do this!

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  21. Okay... Now I'm all caught up :) You look amazing. I always feel like I don't quite know what to do in the weights department (I'm a runner) and am so so happy to have found the video demonstrations on the Jamie Eason site. I'm doing a small group training tomorrow morning, but will definitely be doing some of her workouts later this week. Thanks Megan!

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  22. Megan, I'm quite a bit older than you, but would still like to shape up. My youngest child is 16 (I'm 46)...do you think a plan this intense would be good for me? Also, I never know what to eat...

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  23. HI Meagan,
    I just started the live fit program after looking at your website. I have a question...Do the excercises have to be done in the order she has them on the list? For example on Back and Biceps day...do i have to go in order or can i choose. Because the gym can get busy and sometimes machines are not available when needed.

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  24. I LOVE THIS! Getting in shape does so much for you self confidence. We put together work out program for beginners that you can do from home. You can take a look at it here www.weartostandout.com/blog/level-one-workout-routine and tell us what you think! xoxo, WearToStandOut

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  25. is there any printouts on the exercise to show you how to take with you.. :)

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    1. I only would watch the videos before going to the gym if I wasn't familiar with it. Maybe you could print a screenshot of the video?

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    2. Yes, you can print the daily workout

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  26. Hello Megan,

    You are amazing in writing new health related topics. I am regular reader of your posts and really these are very interesting. you are such kind of person who love her job and want to share positive energy to all other others. Keep it up. God bless you!

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  27. Hi Megan!

    I am about to start this workout and had a question. Jamie suggests using her supplements "Jamie's LiveFit Combo." I was wondering if you used these supplements during your workout and if so when did you take them throughout the day and how much?

    Thanks so much!

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    1. I did not use her supplements, but I did take BCAA, drank a protein shake after my workouts, and took multivitamin and fish oil. I think the BCAA really helped! Mine is in a liquid form and I still put it in my water bottle that I take to the gym. It helps with muscle growth. I wrote about my supplements and vitamins, check in the fitness tab, I think it's there.

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  28. I am inspired to follow your workout routine.

    Thanks for sharing this. I will now add this to my effective workout and fitness lists.

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  29. Hi just curious what type of cardio you were doing after the weight lifting. I just looked at Day 1 of the Jamie's plan and it doesn't mention any type of cardio workout or warmup/cooldown

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  30. Very inspiring. Me and my wife is also practicing for having a fit body. I will show her this information. Well, i am also building my muscles and taking prohormones supplement for that. Doing a lot of exercise too. Is it sufficient?

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  31. I am just starting her program and have a question I hope you can help with re: the exercise sets!

    On the work sheets, where it says 3 sets of 12 pushups, does that mean you will do 12 push ups a total of 3 times, or that you will do 36 in one set, 36 in the next set, and 36 in the third set.

    Basically looking to understand if in the workout i do a total of 36 or 108 (36 times 3).

    Math!!!

    Any help would be super appreciated!

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    1. Hi Bev! You do 12 push-ups 3 times for a total of 36. :)

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