And just like that, phase one is over!
It seems crazy to me that it’s been almost one month since I started this program and over one month since I last ran. Can I let you in on a little secret? I don’t miss my cardio that much. Never thought I’d be typing those words out!
This month I learned a lot. I learned that I won’t blow up like a balloon if I stop running. If anything, I think my body is more toned right now than it was in the last six months of my life with training solely for a race. I haven’t weighed myself throughout this process, but I am more than sure that I weigh more than I did before – and I don’t care! My clothes still fit, my muscles are growing, and there’s not much that the scale can tell me other than a silly number that doesn’t mean much.
Other than that, I learned that weight training makes you really really hungry. It’s a different kind of hungry than running. When I ran, I can honestly say I didn’t get hungry unless I put in a lot of mileage that day (think: long run days). With strength training, my metabolism has been revved up throughout the day, which means a lot of days I am ravenous. Making sure my meals are full of healthy fats and protein has been a lifesaver over the past month as I have been repairing my very sore muscles from my workouts.
Lastly, I learned that weight training make my muscles sore – with a capital S. I have muscles on my body I think I forgot even existed. My shoulders are the weakest part of my body, which is pretty laughable since I am a former swimmer who absolutely NEEDED shoulder muscles to be able to swim fast. I have felt like I have gotten better workouts in the last month than I have in a long time. I’m loving it!
Someone asked me last week what size weights I use when I lift on my different days. This number is going to be different for every person due to strengths, weaknesses, and prior background to lifting. Although I hadn’t been lifting for a while, I still did used to regularly strength train – so I am not foreign to it. This first phase was all about building muscle as well, which meant I was using a lower weight with higher repetitions. I can’t really recommend what size weights you should use because, well – we’re different! Our bodies are different, and you have to do what feels right to you and the muscle group you are working on at the moment.
I took another set of measurements yesterday to see what kind of progress I have made during the first four weeks of LiveFit. Obviously four weeks isn’t too long in the grand scheme of things, but it’s fun to see the changes my body has already made!
Phase 1 Progress
| 2 week progress | 4 week progress | total progress | |
| waist | -1 inch | -0 inches | -1 inch |
| hips | -1.5 inches | -0 inches | -1.5 inches |
| chest | +0.5 inches | 0 inches | +0.5 inches |
| shoulders | +0.5 inches | +0.5 inches | +1 inch |
| thighs | -1 inch | +0.5 inches | -0.5 inches |
| bicep | -0.25 inches | +0.25 inches | 0 inches |
| calf | +0.5 inches | +0 inches | +0.5 inches |
| neck | 0 inches | 0 inches | 0 inches |
I think that’s quite acceptable for four weeks, wouldn’t you say?
Today I start Phase 2 of LiveFit, and there are a few changes I am supposed to make in phase two as opposed to phase 1. In Phase 2, the intensity of the weights you are lifting should raise – instead of lifting at 65% your maximum effort, you should be lifting 85% of your maximum effort. With that being said, the repetitions lower to 8 per set so you are able to complete each one without burning out. The workouts span over a 6 day split instead of 4-5 days that phase 1 was.
Another change is adding cardio back into the mix. With the program, four days of steady cardio for 30 minutes is supposed to happen. Can I be honest with you? I don’t know if I am going to be doing that much of it. Given my current situation, I don’t know what to do. I’m going to be talking to my doctor, but obviously losing weight/a ton of body fat would not benefit me in any way right now. Instead of doing four days of ellipticaling (is that a verb?), I will probably do one and continue to take Charlie for our long afternoon walks. Therefore, I’m still getting in some heart healthy activity, but it won’t be strenuous to my body in any way. I know this will kind of mess up the integrity of the program and skew my results, but I have to do what’s best for me right now.
With all of that being said, I’m excited to start working on Phase two and you know, continue being jacked. The Husband is starting to get afraid of me. I’m sure he’s noticed that half an inch increase in my calves and is shaking in his boots.
{ 38 comments… read them below or add one }
Taking walks instead of running/ellipticalling seems like a great idea!
Reading through all of your reviews of the program has been great - I REALLY want to try the program now, but I’ll have to wait until I have gym access because I don’t think my 10 lb. free weights will cut it
Congrats on your success!
I love finding new workouts to inspire me and keep me going.
I am currently into Jillian M’s Kettle ball workouts.
Keep it up!
Wow sounds like it’s going well! I had gained an inch on my shoulders and was a bit confused- glad to know that I’m not the only one! I have always had the most difficult in losing weight on my stomach but weight lifting has done wonders- in just 3 weeks, I’m already down an inch #win! And also, that bit about not missing cardio definitely made me laugh…all I can say is that I feel you!
Loving Phase 2 of this so far. Definitely more intense but a lot of new fun moves.
This post makes me want to try that program. I may have left that same comment at your last update, but I mean it this time!
I love new workouts! Way to go on your gains. Muscles are awesome!
Sounds like you are doing very well with this program!!
I think the afternoon walks are a perfect idea, rather than stressing about making sure to get the cardio in each time. Honestly I think part of the stress of the new program is making sure to get the 30 minutes in…and with the walk you can enjoy your walk with Charlie and and be worried aboit HAVING to get exactly 30 minutes in. Hopefully that makes sense
Good for you girl!
I agree, when I strength train I am eating like a monster! Always hungry!
I start Insanity month 2 tomorrow, and with month one I did 6 days a week. This month I might not be following that same schedule due to some girly issues similar to you, so I might just do it 4 days a week or end up less. I have to do what is best for my body, as you are too!
<3
Haha I love the picture of the baby and the weights. I’m so happy that you’re loving this new plan! It sounds really great! And I know what you mean about lifting and being ravenous the entire day…that’s exactly how I was yesterday. Can’t wait to hear what you think about phase 2!
You are doing great Chelsey! I agree about incorporating walking, the less stress you put on yourself and/or your body the better you will be!
I love seeing people go through these plans start to finish. It makes me want to check it out and give it a try!
Nice job Chels!! Looks like you’ve made a lot of progress! And good for you for tailoring the program to your needs…you’ll probably be even more pleased with your results because of that!!
girrrrl…. walking is a totally fine form of steady state cardio. don’t kid yourself! you’re a rockstar!
I didn’t do too much of the cardio in Phase 2 either! Just do what you can, especially if you’re not concenred with losing too much fat or weight. I will admit though, at the end of Phase 2, I felt a little bit, puffy. My muscles had grown (for sure!), but my body did really want some higher-intensity cardio (found in Phase 3). I’ve read that others felt a little “bloated” after Phase 2 as well, so just a friendly warning- you’re normal
I’m glad this is working out so well for you. I miss lifting! haha
And yes, I use “ellipticalling” as a verb.
Great recap of phase one! I’m glad you like it and are seeing/feeling results! Also, cuuuute picture of the baby, that’s how I feel whenever I use the weight room
All the best on phase 2
I learned the same things as you. Not running will NOT make you fat!! I was initially so terrified of the no cardio rule for the first four weeks but I am so happy I listened. As long as you are keeping a clean diet, your body will stay lean and your muscles will continue to do their thing! I’m happy you’re enjoying it! I just started Phase three and there are treadmill sprints involved. I heard a lot of people lose muscle during the last phase so I might even start from the beginning again when I’m finished to put some more on!! Good luck, Chelsey!
I can’t believe it’s been a month either!! Sounds like you’re enjoying the program though!
Good job on phase one! I am very happy for you, but have a little concern: have you talk to your doc about increasing the lifting weights?
Glad you liked phase 1! I thought I’d never give up cardio but once I did, I dread it now in Phase 2. I’m trying to put on muscle so I’m also not doing cardio/only doing it maybe 2 times a week and I’m also not following the meal plan… at all but still seeing results!! Keep up the good work
Hahaha to the husband comment! I just (stupidly) mentioned to Ulysses that I’m convinced my biceps are getting better from the recent strength training and he laughed in my face.
I can completely relate to the soreness thing right now too. My body hurts in places I didn’t even know existed.
Awesome progress, really excited to hear how you do in this next phase. Sounds like it’s a big jump up in the time commitment scale.
That’s fabulous that you haven’t really missed your beloved running and cardio all that much AND that you think your body is in better shape now than it was…now that’s a great 4 week progress report!
Amazing what a little weight lifting will do right! I was in the same situation as you before I started this program (run, run, and run some more) and I experienced changes in my overall body in those 4 weeks more than any changes I’ve ever seen from running! It’s funny how you can read all you want that you should incorporate weight training into any fitness routine but somehow you don’t believe it until you do it…I’m a lifter for life now!
Great progress - interested to hear how you like Phase 2!
great review!! awesome progress. and def just adopt the program to your needs - dog walking is plenty of cardio! crazy how we can look better without it, right?
hi Chelsey You always keep me so motivated! I started reading your blog last december and love it! today is the first time ive posted but i’ll always keep reading for inspiration! thanks for writing!
Awesome, good for you! I agree that I can’t get sore from most workouts nowadays but if I just shake up my weight training routine - wow! I feel it big time!
Haha be afraid husband, be very afraid! Way to knock out phase 1 like a champ. I’m excited to try this program post baby.
Thanks for sharing your progress and congrats on it! I think it is fantastic that you are being conscious of the larger effects the program can have on your physical self. I feel like sometimes we forget that the positive results of something like working out and pushing ourselves can also have negative effect for other reasons. Or, we view it as weakness. To me, it is a sign of true inner strength if we know enough to take a step back and say, “I can do this…but now is not the time to.” I guess that’s the yogini in me!
Good luck with phase II!
I use ellipticalling as a word all the time!
I think it is great that you are still moving onto phase two and doing what works for you. I am sure you will still see positive results as you bring some cardio back into your life. I laughed so hard at your husband comment!!! Thanks for the laugh and the recap.
How exciting! I just finished phase one on sunday and am pumped to jump into phase 2 tomorrow. Like you I don’t know how much cardio I’ll manage to get in, but I’ll keep it a healthy balance. And about the ravenous hunger…I got that too! In the first week I was like ‘I need to eat NOW!’ haha But now I’ve up my meals and my body is singing. Glad to hear you’re feeling fit and toned. Look forward to more updates
i begin my marathon training schedule tomorrow! yay for soft launches!
Walks are totally reasonable and a perfect compromise.
Awesome job and what great progress you’re making!! I agree in that losing weight/body fat wouldn’t be good for what you’re trying to do right now (in fact it would hinder it) and I think the changes you’re making to the program are perfect and I really commend you for that. Good luck and looking forward to hearing how it goes
oh man i new the vow wud be disappointing valentines movies always seem to! and idt anything will ever top the notebook either lol <3.. i feel you with the being so hungry now, i actually put on a few lbs (not muscle more like lovehandles lol) since startin insanity max and it was because i wasnt eating enough i found out even tho i was eating alot and i just am running out of little options to stick in foods to make them higher in cals so i cant wait to see ur wiaw this wk for ideas lol but awesome job with it keep up the good work!
Wow this sounds amazing! Losing inches in your waist and hips, and gaining in your chest?! Yes please! ha
I have been wanting to tone up a whole lot more, this sounds like a really awesome program! I will have to check it out!
Nice progress Chels!
Strength training makes me SO sore too especially in the legs. Whenever I do a hard leg workout, I’m sore for a minimum of 3 days after!
I’ve been on the hunt for a good weight lifting program for awhile… this might just be it! love you recaps - congrats on your progress!
ahahah that image with the baby and the barbell is a crack up. great job so far on livefit!
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