livefit trainer – week 1

January 23, 2012

As mentioned in an earlier post last week, I started with Jamie Eason’s LiveFit Trainer last Monday. I plan on giving updates every few weeks on how I am feeling, how my body is changing, and what I have been doing with my workouts. Since it’s only been a week, I don’t want to take any more measurements yet — I figure I will take measurements every two weeks to see changes. I did get a few questions the other day and also came up with a few I thought you might still be having for this week’s update.

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How much does it cost?

It is absolutely 100% free!

How does LiveFit Trainer work?

LiveFit is a 12 week program that Jamie Eason, a trainer over at Bodybuilding.com has put together. The program is split into three phases, each phase being 4 weeks long. The first phase is all about getting acclimated with weight lifting — each week ranges from four to five days of strength training (at 65% of your maximum effort) using free weights with no cardio. The second phase ups the game a little bit more — six days of strength training working at 85% of your maximum effort. Cardio is also brought back in at four 30 minute sessions. In the last and final stage, weight lifting is again a big focus, but Eason adds HIIT (High Intensity Interval Training) and plyometrics.

Not only is there a very detailed day by day workout schedule to follow, but there is also a meal plan that is recommended, which I will talk about in the next question.

Are you following the meal plan?

To put it bluntly, no.

I’m not opposed to following loose guidelines for eating — heck, I already do that now by making sure I live a healthy lifestyle, but this one just seemed like waaay too much with far too many rules for me. I looked it over, and what the meal plan does is follow a 5-6 mini meal program with a high protein focus. I didn’t see a lot of carbohydrates (in the second and third phase, you are supposed to carb cycle which I have no idea what that means) — and if I know anything about myself, it’s that I know I do not do well on a low carb or low fat lifestyle.

While I have not been following the meal plan, I have made a few changes so far. I cleaned things up a little bit — it gave me that swift kick in the behind after the holidays were over and I realized I needed to lay off the sugar big time. I’m still eating as I did before, but am making a conscious effort to add in more protein since I am weight lifting. I noticed last week I was hungrier than I normally am, so I’m guessing it might be because of all that iron I’ve been pumping!

I guess I’m going to be a guinea pig — I would love to track my results next to someone who has been following the meal program.

How are you liking the workouts so far?

I really like them. It’s been weird to go to the gym and not leave looking like a sweaty beast. I actually have enjoyed getting up in the morning and heading to the gym. With weight training, the time flies by since you are constantly switching up the exercises. This week I did four days of lifting. Each day focused on a different muscle group. This week’s workouts focused on:

  • chest and triceps
  • back and biceps
  • legs and calves
  • shoulders and abs

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The workouts took anywhere from 25-35 minutes — they were definitely doable!

Oh, and I cannot even believe how sore I was. It was unbelievable.

Do you miss cardio?

Surprisingly, no. I think the first week of no cardio really got to me because I was taking a full week off from working out in general. I really missed not working out at all. Last week was fun for me to get involved in something I have a lot more to learn about (strength). Like I explained the other day, running was starting to feel like a chore to me and it really wasn’t as much fun as it always had been. It was more out of habit than anything. It just feels weird not to do any cardio. In fact, I think this is the longest time in five years that I haven’t done any cardio.

Have you been supplementing any of the workouts?

A little bit. I have been doing ab work on all of the days — nothing much, but about five minutes worth at the end of every workout. On two of the days, I also did 10 minutes walking on an incline on the treadmill because the strength workout was pretty short and I wanted to fill some more time before I went home. On Saturday, I went to my favorite hot yoga class — finally some sweat! It felt good to stretch out all my tight muscles from a week of lifting and to get my body ready for week 2!

Question: Do you have any other questions about the program or my philosophy on following it? Please note — all of this is based on my experience and opinion on the program. I am in no way being asked to endorse this program.

{ 75 comments… read them below or add one }

Julie H. of Spinach and Sprinkles January 23, 2012 at 6:07 am

I love that it is free. I have never been a program follower kind of girl so I think you are really doing a great job of stying on track. I’d get to the gym and say ‘I feel like swimming today, I’m going to skip her workout and do what I want to do…. and I’ll lift some weights at the end.” I’m such a rule breaker. ;) I like your outline so I can see if it’s something I am interested in. Have a great day, Chelsey!

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cleaneatingchelsey January 23, 2012 at 5:07 pm

I’m a rule breaker too – which is why I need structure!

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cleaneatingchelsey January 23, 2012 at 5:07 pm

totally lied – I am such a rule follower it’s not even funny. :)

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Khushboo January 23, 2012 at 6:07 am

Glad Livefit is going so well for you, Chelsey! I just started Body for Life and like you, I am not following the nutrition part of it. I eat pretty healthily as it is and to be honest, I am kinda over restricting myself with do’s and don’ts! I am loving it so far and funny enough, I am really embracing the weights portion of it ( 3 days a week). The cardio involves 3 days of 20mins HIIT and I’m so glad- I am at a stage where the idea of being on a cardio machine for long periods of time bores me senselessly so these short bursts of intensity suit me perfectly. I NEVER would have thought that I would enjoy strength training more than cardio- such is life right :) !

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cleaneatingchelsey January 23, 2012 at 5:07 pm

Yeah, I get hung up on “do’s and don’ts” as well – it’s too much!

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Izabela (yoginiselfportrayal.wordpress.com) January 23, 2012 at 6:15 am

Hi Chelsey,
It’s too funny that you post it. I just finished this program on Saturday. Although I started from the phase 2 since I was doing weight training already. The second phase was exhausting for me but I made it; the 3 phase was fun. Overall I really enjoyed it and you will love it as well. I didn’t follow the dietary guidance as well. I am not good in counting my calorie intake. Now I really don’t know what to do next;) Should I start from the beginning etc?
Good luck!!!

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cleaneatingchelsey January 23, 2012 at 5:08 pm

how fun! did you see the results you were looking for?

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Izabela (yoginiselfportrayal.wordpress.com) January 24, 2012 at 5:36 am

HI,
I didn’t lose even one pound but I definitely feel better& stronger so I am happy that I did it. Enjoy your training it’s actually lots of fun. I love the phrase3!!!

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kelly July 6, 2013 at 9:00 am

Hey, you can start again or find another plan from the bodybuilding website :)

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katie January 23, 2012 at 6:25 am

How awesome it is free! Im glad you are liking it so far, I know some other bloggers that are doing it too! Hope you have great results from it!

Happy Monday! <3

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cleaneatingchelsey January 23, 2012 at 5:08 pm

Thanks love! Happy Monday to you as well!

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Linz @ ItzLinz January 23, 2012 at 6:31 am

since i stopped running i have been lifting weights.. but i feel like i have been lacking a schedule and my weight lifting has definitely been more inconsistent.. hmm i may use this as a guide to plan my workouts.. i am much better when i have something to follow! not sure if i could follow the nutrition plan.. definitely something worth looking into though!thanks for sharing!

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cleaneatingchelsey January 23, 2012 at 5:08 pm

I’m better at following a plan too!

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Simply Life January 23, 2012 at 6:33 am

I haven’t heard of this- I’ll be interested to continuing learning about your experience- sounds like it could be really great to learn more about strength training!

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Carrie January 23, 2012 at 6:58 am

Love the program! I’m going to be doing a post on carb cycling soon so you’ll know what it is! Its simple, but effective!

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cleaneatingchelsey January 23, 2012 at 5:09 pm

Thanks Carrie!

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Lauren January 23, 2012 at 7:18 am

Glad you are enjoying the workouts so far. I’m not following the diet plan either but I have been using the workouts to try and build more strength. I really love how doable they are (even from home when you modify some of the moves)

Have a good week sweetie!

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cleaneatingchelsey January 23, 2012 at 5:09 pm

I agree – you could totally do most of it from home!

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Katie January 23, 2012 at 7:22 am

Hmmm, now I am intrigued and I might have to try this! I am always looking for a plan, because it keeps me motivated to workout.

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Kaitlin @4loveofcarrots January 23, 2012 at 7:31 am

I have been wanting to try this, I feel like I need new weight routine and I think this plan would be helpful. I think you just inspired me to sign up!

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cleaneatingchelsey January 23, 2012 at 5:09 pm

Good luck Kaitlin!

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Ruth January 23, 2012 at 7:39 am

Sounds like a nice switch-up for you! When I was your age…I was lifting weights, too – it really ought to get back into that.

I do have a question — do you think this program would be amenable to people who do not belong to a gym & don’t have an at-home gym? That would be me! Free weights, yes…machines, I do not have access to.

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cleaneatingchelsey January 23, 2012 at 5:10 pm

I think it would definitely be possible to do most of the things at home without even having to modify! Some things you might have to modify, but most everything is done with free weights.

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Lauren @ What Lauren Likes January 23, 2012 at 7:48 am

how cool! I for sure want to look into this :)

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Ashley @ My Food 'N' Fitness Diaries January 23, 2012 at 7:51 am

i totally turn into a “crabster” (as i call it) when i don’t eat many carbs or fats too. i’ve tried it before, and i end up wanting to eat a dozen donuts and a whole container of peanut butter. ok, not really, but close. i’m excited that you’re doing this and am looking forward to hearing more recaps! if you end up loving it, i might have to try it out too!

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cleaneatingchelsey January 23, 2012 at 5:10 pm

haha! I do too!

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Tiff @ Love Sweat and Beers January 23, 2012 at 7:58 am

Good luck with the program. I can’t wait to hear more of your thoughts since it seems so popular. I’m not sure the meal plan would be so great for me either though Jamie does seem to know what she’s talking about.

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cleaneatingchelsey January 23, 2012 at 5:11 pm

She does seem like she knows what she’s talking about, and I’m sure it gets results, but I just don’t know if I want to do it!

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Anna @ On Anna's Plate January 23, 2012 at 8:05 am

So many people seem to love this plan– I’ll be interested to hear what you think about it!

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kathleen @ the daily crumb January 23, 2012 at 8:06 am

i’ve definitely been looking for guided strength training workouts — realized that my lackadaisical bicep curls probably aren’t doing much. definitely going to look into this!

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Mattie @ Comfy and Confident January 23, 2012 at 8:25 am

Hey, I just started the LiveFit fitness plan! Today I started week 3. The strength workout was a little tougher than the past two. I have been loosely following the nutrition plan, but I think I might start to really focus on that aspect of the plan. I think by following the nutrition plan I will see actual results! I hope :)

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cleaneatingchelsey January 23, 2012 at 5:12 pm

I’m looking forward to leaving the gym shaking! Bring on the second part of phase 1!

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Katie @ Peace Love & Oats January 23, 2012 at 8:29 am

One question I had about it is do you really take all 3 rest days in a row? Good luck with this, I can’t wait to see how it works out for you!

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cleaneatingchelsey January 23, 2012 at 5:14 pm

Yes! You definitely need a few days for muscles to recover. Although, I did yoga one of those days so I guess I didn’t rest all three days.

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Marina January 23, 2012 at 8:31 am

Great plan Chelsey! I will be following your blog to read all updates. I will check this plan too, who knows! Although I will miss my cardio, I NEED it… Good luck!

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cleaneatingchelsey January 23, 2012 at 5:15 pm

I’m surprisingly doing okay without it!

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Julia January 23, 2012 at 8:37 am

I’m starting the trainer this week! I’m glad I read this today.

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Gina @ Running to the Kitchen January 23, 2012 at 8:52 am

I’m intrigued…
Does the program actually specify that it doesn’t want you doing any cardio during the first phase? I like the sound of this but I’d be worried about the endurance I’d probably lose after no cardio for 4 weeks.

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cleaneatingchelsey January 23, 2012 at 5:15 pm

Yes! It actually says no to cardio – the reason for that is they want your body to focus its energy on building muscle not endurance with cardio!

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Alyssa @ Life of bLyss January 23, 2012 at 9:23 am

this sounds so cool, chels. I really like the idea of such targeted workouts and I’m excited to hear about your results, lady. :)

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Julia Poccia January 23, 2012 at 9:25 am

Thanks for all the info on this program! I had read about how other people were following it, but didn’t know much about it. I’m excited to read more updates about it!

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Tina @ Best Body Fitness January 23, 2012 at 9:30 am

I get all excited talking about fitness stuff! And hearing how you like it. :)

PS – Carb cycling…oh how I know that like the back of my hand. I lived that for awhile. Blech.

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cleaneatingchelsey January 23, 2012 at 5:16 pm

ha! I’m sure you could tell me alll about it. I’m not even going there.

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Leila January 23, 2012 at 10:02 am

Did you just carry around the printout of which workouts to do while at the gym? I can’t seem to remember everything I’m supposed to do when I’m there!!!

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cleaneatingchelsey January 23, 2012 at 5:16 pm

I sure do! I would never remember! They have printables for every workout.

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Emily (Edible Psychology) January 23, 2012 at 11:19 am

This is really interesting. I hadn’t heard of Livefit trainer – I really enjoy strength training but haven’t done much of it in a couple of years. Thanks for the tip!

~Emily~

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Averie @ Love Veggies and Yoga January 23, 2012 at 11:28 am

Thanks for the detailed report on things.

I have never done this (or really even knew what it was all about) but it’s interesting.

And thanks for your brutal honesty, i.e. “To put it bluntly, no.” — at least you are honest which is appreciated!

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cleaneatingchelsey January 23, 2012 at 5:17 pm
Lindsay @ biking before bed January 23, 2012 at 11:54 am

The coolest thing about this program is that it is free! I can’t wait for more updates. I finished Insanity which was all plyo and core but I would love to do a more strength based program. I don’t know if I could survive a month without some bike rides though…especially with the mild winter I’m having.

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cleaneatingchelsey January 23, 2012 at 5:17 pm

I’ve heard some awesome things about insanity!

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Anna @ The Guiltless Life January 23, 2012 at 12:14 pm

Thanks for the review, I’ve often seen her weight training plans and thought about doing them but I would probably just incorporate a few with my regular workouts than follow her plan entirely. Keep up the updates though, love to hear feedback!

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Emily @ The Swallow Flies January 23, 2012 at 12:30 pm

I’m currently doing a pretty strict boot camp class – but am dreading what’s going to happen when the class is over (and my LivingSocial voucher expires). It’s too expensive to keep up without a coupon, so I’m definitely going to have to check out LiveFit Trainer! Thanks for the recommendation!

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Leonor @FoodFaithFitness January 23, 2012 at 1:36 pm

I don’t think I could do without any cardio. It helps me stay sane!! Glad you’re liking it.

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Amber K January 23, 2012 at 1:45 pm

I don’t think I could ever follow someone else’s eating plan. I like to eat what I want! But thanks for reviewing the workout portion, I’m going to have to look into it.

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Maggie January 23, 2012 at 2:25 pm

Are there videos or diagrams to go along with each week that demonstrate how to perform the exercises? I basically suck at strength training and I’ve been wanting to work on it, so this plan seems interesting!

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cleaneatingchelsey January 23, 2012 at 5:18 pm

There are videos and pictures for every single one of the moves – it’s awesome!

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Brandi @ Faith Fitness and Laughter January 23, 2012 at 2:33 pm

It really does look like a great program…:) Love the updates!

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Sarah @ The Healthy Diva January 23, 2012 at 3:14 pm

Ohmygosh….I’m doing this too!!! I’m on week 2 of the trainer and loving it! I was super sore the first week, but my body is starting to adapt now. Have you taken any ‘before’ pictures??? I did just to see if I make any significant changes over the next 12 weeks. And like you I’ve been doing more ab work and going to pilates/yoga too. Gotta keep some zen in your like right?

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cleaneatingchelsey January 23, 2012 at 5:18 pm

Woohoo! I haven’t taken before pictures, but I am going to tomorrow – since so many people have suggested it. I think they’ll be just for me though – I have reservations posting something like that with my job! :)

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Michelle @ A Healthy Mrs January 23, 2012 at 3:40 pm

I’m very interested to see the outcome of your experience with the program — thanks for keeping us in the loop! :)

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Chelsea @ One Healthy Munchkin January 23, 2012 at 5:55 pm

This program sounds so good! I have a friend who has been doing it and she loves it – and she’s seen some awesome muscle gains!

I would love to try it, but I think I would go crazy without cardio. Plus I’m planning on doing a triathlon this summer, so the timing wouldn’t really work out. Maybe next fall I’ll give it a try though!

I’m excited to follow along and read about your experience with it. :)

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Brittani January 23, 2012 at 6:00 pm

Hey Chelsey, I am doing a crossfit boot camp class twice a week. Do you I could still do this and just not do the livefit work out on the days I do boot camp? It sounds interesting and I am really working on toning up. Thanks!

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Kit-Kat January 23, 2012 at 7:30 pm

Is it like the “Abs” diet? It kind of sounds like it to me (I like the Abs diet when I was building muscle mass after anorexia, but I added more carbs than the plan allowed).

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Shayla @ The Good Life January 23, 2012 at 7:41 pm

I’m very interested in this plan and it’s something I definitely want to tackle after I have a baby – we’re trying to get pregnant right now so the meal plan is definitely too restrictive for when TTC but I think the workout option is great since I can’t get in much cardio right now. It’s definitely hard to go w/o cardio but it’s so nice to feel those muscles burning! Excited to follow you along this journey :)

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Heather Baedke January 23, 2012 at 7:42 pm

I am a major cardio junkie~ everyday is cardio with little strength training. Do you ever fear of gaining weight with not burning as many calories as you did with cardio? I really want to add more strength in because I am getting burnt out but not sure what to do?

Thank you for your insight.

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cleaneatingchelsey January 23, 2012 at 8:16 pm

Of course I do! I’ve been a cardio junkie through and through for so many years! However, I found a really great article that I think you’d like to read that talks about the pros and cons of strength versus cardio – including calorie burning!

http://www.womenshealthmag.com/fitness/cardio-vs-strength-training-workouts

I’ve actually been hungrier the past two weeks than I ever was when I ran – weird?

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Michelle (Better with Berries) January 23, 2012 at 8:02 pm

So excited to see your progress through the program and how you like it! I’m pretty sure I want to try it when I’m done training for a half marathon this April. Like you, I don’t think I’ll follow the eating plan. Lower carb does not work for me either :-)

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Kimberly January 23, 2012 at 8:13 pm

Wow that’s free!!! Amazing! I definitely need to get more weights into my workouts, I may just be checking this out soon!

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Emily January 23, 2012 at 9:00 pm

I’ve heard quite a few people talk about this program and it seems to be gaining popularity really quickly. It definitely sounds like a great regime and, of course, I love that it’s free! I read The New Rules of Lifting for Women a few months ago and the program he recommends sounds fairly similar to this one. I’ve incorporated parts of that into my exercise routine and absolutely love focusing more on strength training. I’m definitely going to look into this program more!
However, like you, I don’t think I would do well with her diet plan. Low Carbs=One Cranky Emily. I do want to start upping my protein intake though!
I can’t wait to see what amazing results you get from the program!

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Sarah@studiofood January 24, 2012 at 2:49 am

Since you posted about this a while ago I’ve been looking into it. It’s pretty similar to one we have in Australia called the 12 Week Body Transformation, run by the lady from the Biggest Loser, which I’ve done, and it kicks ass! It was the first time in my life I’ve ever seen ripped abs on myself!

That said, the training program is almost identical, but the meals are totally different. Much more normal and sustainable. I used to eat porridge and berries for breakfast; lentil, beetroot and ricotta salads for lunch, and things like stir fries, wholemeal pastas, and grilled prawns for dinner. Her guidelines simply said stick to 1200-1400 calories per day, although she provided recipes as well.

Longest comment ever. Point is, eating your own diet but paying close attention to portion size and calories should be all you need. Nobody can say you don’t eat healthy already! :)

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Rachelle January 24, 2012 at 5:45 am

Well it’s great that it’s free. I have lots of anxiety when it comes to weights in the gym but maybe if I’m too busy focusing on the program I won’t worry about others in the gym watching me. My cousin did this program and she followed the meal plan she lost weight and gained muscle definition. She did not say how much she lost but she looks good.

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kelly July 6, 2013 at 8:50 pm

Rachelle, I was the same way but after the first day my fear was gone and i just focused on myself, not worrying just focusing on changing me!!

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Gabby January 26, 2012 at 8:31 am

I was wondering if you’re using any workout logs to track the program and, if so, where could I find them?? Thanks so much!

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Alexis @ Hummusapien January 28, 2012 at 10:25 am

I’m starting this today with one of my friends! I think that will help with the motivation factor. I’ve been wanting to try to focus more on strength training for a loooong time now, so I think this’ll be awesome. I can’t wait to be sore! I’m excited to read about your week 2 update! Good luck!!

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kelly July 6, 2013 at 9:02 am

I am on phase one and week one- lost 3 pounds

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