As I mentioned in a previous post I'm ready for something new in my workout regime other than running. I love running because it keeps the weight off but I have done ZERO strength training and it's time to get back into that. I've been successful in the past when I follow a workout plan that is already mapped out. It keeps me on track and accountable. So recently I'm been searching for a workout program and stumbled upon one I'm going to try! I read a home decor blog called Honey We're Home and she just started another blog called Honey We're Healthy. She started a 12 week program which she found here. It's Jaime Eason's Live Fit 12- week Trainer. It's completely free you just need to sing up for it. I looked through her before and after photos and read some of her posts about the workouts, meals, etc. and thought it would be great for me to try. Now, before you look at the site realize that I am NOT trying to be a body builder nor am I trying to took as buff as Jaime; although she looks incredible that is not what I am going for. I am trying to tone and strengthen and create definition not become a fitness model. :)
In lieu of typing the same thing Megan has I'm going to quote her:
"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).
In lieu of typing the same thing Megan has I'm going to quote her:
"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).
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."
I'm going to take Megan's word for it and try it out! she's had incredible results and I think I will too if I stay focused and considering our wedding is 7 months away that's good enough motivation for me to get my butt in gear early! I'll keep you posted on how the workouts and food goes!
bushel and a peck,
K
