Jamie Eason LiveFit Phase Three Overview

My swim-cap is on, goggles are in position - I am READY to begin Phase Three. Lots of things will be changing throughout these next four weeks in both the nutrition and fitness workouts so I want to do a little Phase Three Overview. Let's get stuck into it ay?

Week 9 Nutrition

Nutrition - This is basically a continuation of week 8, still incorporating the low cal and high cal days based on what kind of exercises you're doing for that day.

Week 9 & 10 Training

• Rests in between sets will be active rests:: jump roping, jogging in place, jumping jacks...hence the active part of that term -  Rests are 1 minute long
• The workouts increase in intensity so listen to your body - if you need longer rest times take it, if you need improvise for some of the exercises do it!
• Workouts will be an hour to an hour and half - plan accordingly

Week 11 & 12 Training

• We will be working out in circuits & pylos - in between circuits rest 3-5 minutes
• Upon finishing the circuits perform 30-40 min. of medium intensity cardio - Jamie describes medium intensity as, "Being able to still converse with someone, though you'd rather not" Good way of putting it I guess!
• When performing HIIT - you will be put outside your comfort zone working hard - try and keep your heart limit beneath it's maximum capacity. To calculate your max heart-rate check out the calculator on this page (scroll 3/4 way down the page)

Come new vocab to take note of moving into Phase Three::

Some refreshers of vocab terms introduced so far in the program::

Week 10, 11, & 12 Nutrition

• Week 10 carb-cycling begins - This is where we start to manipulate the macro-nutrients in meals in order to reduce body fat without sacrificing muscle-loss.
• This will require food tracking to consume the proper amounts of macros day-to-day
• The carb-cycling will take us through the final weeks of the program (3 weeks total) Any longer and you could loose hard-earned muscle
• There is an excellent calculator on bodybuilding.com to determine both your low-carb and high-carb days, check it out here. (scroll half way down the page, you will also find more info on what exactly carb-cycling is)
• low-carb days = 20% of your calories will be from carbs
• high-carb days = 50% of your calories will be from carbs

Who's participating in the LiveFit Program? I want to hear from you!

Today's first workout of the phase was intense, but awesome, link to that here.
Technically today was my Monday cause we had yesterday off.
Perfect way to start my week! #MIMM

Be GOOD to YOURSELF!