Jamie Eason LiveFit 12 week Trainer Helpful Fitness Summary Guide

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To help myself follow the LiveFit plan I made my own personal summary that I thought you could benefit from as well.  The program has LOTS of pages of printing for LOTS of great information...these summaries help decrease printing and organize some of the information.  Keep in mind I still highly encourage you to actually go to the programs site to read additional explanations, watch the videos, and utilize the workouts with helpful pictures.  This is just the bare bones facts of the workout.  This program includes 3 sections: training, nutrition, and supplements. The following information only highlights the training aspects.  I will dive further into the nutrition side of things soon.

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PHASE 1- Muscle Building

Phase 1 makes up the first 4 weeks of the program. 

Phase 1 - Jamie Eason

         Weeks 1 and 2 - relatively lean and light (workout may take 30min-1hr).

• Each exercise is performed for 3 sets with 12 repetitions (3x12).
• Lift at 60% of your  maximum effort. Example: Max = 20lb, then 60% of 20lb = 12lb.
• Utilize a 60 second rest between each set.
• Designate 4 days to complete the weeks training plan.  Make your workout and rest days accommodate your needs.  Keep in mind upper one day and then lower body the next day can help with recovery time and injury prevention as well as seperating weight training days with "off" or "rest" days.

        
Week 3 and Week 4 - Week 3 begins the muscle building phase and will continue the    

                                                next 6 weeks (workout may take around 1-1.5 hr).

• Each exercise is performed for 3 sets with 10 repetitions (3x10).
• Lift at 80% of your  maximum effort. Example: Max = 20lb, then 80% of 20lb = 16lb. **your max may have increased at this point. check it out**
• Utilize a 1-2min rest between each set.
• Designate 5 days to complete the weeks training plan.  Make your workout and rest days accommodate your needs.  Keep in mind upper one day and then lower body the next day can help with recovery time and injury prevention as well as seperating weight training days with "off" or "rest" days. **Utilize two days to train what you consider your trouble zone** and use your trouble zone as day 1 and day 4 of the week to provide enough recovery time.

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PHASE 2 – Intense Muscle Building

Phase 2 makes up weeks 5-8 of the program and introduces moderate cardio.

Phase 2 - Jamie Eason

 Week 5 and Week 6  

• Each exercise is performed for 3 sets with 8-10 repetitions (3x8-10).
• Lift at 85% of your  maximum effort. You should struggle but it is still doable.  **Don't sacrifice form for strength. Safety is key**
• Utilize a 1-3min rest between each set.
• Incorporate 4 days of medium intensity cardio in 30 minute increments.
• Designate 6 days to complete the weeks training plan. (6 days lifting with 4 days of cardio). Continue with the same training plan suggestions from Phase 1

 Week 7 and Week 8  - INTENSE

• Each exercise is performed for 4 sets with 8 repetitions (4x8).
• Lift at 85% of your  maximum effort. You should struggle but it is still doable.  **Don't sacrifice form for strength. Safety is key**
• Utilize a 2-3min rest between each set.
• Incorporate 4 days of medium intensity cardio in 30 minute increments. This can be reduced if you feel like you need additional rest.
• Designate 6 days to complete the weeks training plan. (6 days lifting with 4 days of cardio). Continue with the same training plan suggestions from Phase 1.

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PHASE 3 – Burn Unwanted Fat, Save Hard Earned Muscle

 Phase 3 makes up weeks 9-12 and changes the training goal from muscle building to strictly fat burning with muscle preservation. You are now increasing workout intensity by adding high intensity intervals, plyometrics, and supersets.

Phase 3 - Jamie Eason

Jamie Eason Phase 3 - Glossary Terms:

§  Superset: Perform the first exercise and then immediately do the next exercise. Only then do you take the 2-minute rest in between before repeating again.

§  Active rest: Do the first exercise, and then instead of resting, perform the active-rest movement (for example, jump rope). Immediately repeat the first exercise.

Week 9 and Week 10  

•  Complete the allotted number of reps for each circuit and follow the superset, active rest, and triple set guidelines. Reps increase to about 15-30 per set. Focus on achieving failure, muscle fatigue.
• Lift at your maximum effort required to fatigue in 15-30 reps. lower weight for higher reps.
• If you use just your body weight, do not count the reps, continue until you reach fatigue
• Utilize a 1min rest between each set.
• Incorporate 4 days of HIIT cardio w/ sprints and plyo's.
• Designate 6 days to complete the weeks training plan. (6 days lifting with 4 days of HIIT). 

Week 11 and Week 12  

• Complete the allotted number of reps for each circuit and complete each circuit 3 times.
• Lift at your maximum effort required to fatigue in 15-30 reps. 
• If you use just your body weight, do not count the reps, continue until you reach fatigue.
• Utilize a 3-5min rest between each set.
• After completing the entire circuit choose a medium intensity cardio option for 30-40 additional minutes.
• Designate 6 days to complete the weeks training plan. (4 days lifting and cardio, with 1 days only cardio, and 1 day only lifting.