getsveltEagain Member

WEEK 5 Day 29 Back & Cardio Day 30 Chest, Abs & Cardio Day 31 Legs Day 32 Arms, Abs & Cardio Day 33 Shoulders & Cardio Day 34 Legs Day 35 Rest

I am pretty sure I have been using the smith machine (or whatever that machine is) only because I saw it in a picture for one of the arms day next week. You are still working the muscles so I don't see a problem with it. I know that I am pumping 110 pounds so I am working my muscles!?

I am not really an expert but my two cents would be lunges, squats, leg extensions, leg curls to work out the legs (maybe some calf raises too if you feel inclined). Pushups (pullups can be tricky for beginners and those without upper body strength *points to self*), tricep dips, overhead extensions, bicep curls for arm…

I recommend adding some lean protien to each time you eat. I looked over your dairy and saw a day that you ate salad for lunch and you could easily add grilled chicken :wink: Also agree with LisaSmuts that you could build up on your snackes. FYI: Jamie Eason's LiveFit has a recipe section with some meal ideas and protien…

I recommend doing two or three sets of 12 -15 reps and work out your legs, arms, and abs. When you get to the last couple reps in your set it should be hard to complete the rep with "prefect" form, that is how you will know it is the right weight. You won't get the bodybuilder look unless you spent all day in the gym and…

I think if it is the start of the cold... I would do each day as I can. I would therefore "save" the rest day until I really, really needed it. Also depending on which day you are on maybe you could "double up" like do legs day and another arm day so that you have three rest days.

Lemon Protein Bars Calories: 86/ Fat: 1 gram/ Carbs: 10 grams/ Protein: 9 grams Ingredients: 1 cup oat flour 2 scoops vanilla whey protein 1/4 tsp salt 1/2 tsp baking soda 2 qt mix Crystal Light (preferably without aspartame) 4 egg whites 1/2 cup Splenda, Truvia, or Ideal 8 oz baby food applesauce 4 oz water Directions:…

So last night I did the Shoulders & Abs workout. I did pretty well if I can say so. I started with the seated dumbbell press and did 12 pounds for all three sets. After that I did the dumbbell laying rear lateral raise and used 8 pounds for all three sets. Next was the dumbbell front raise and I completed all three sets…

Yesterday I did the Back & Bicep workout for week 4. Here is how it went.... I started with the hammer strength lat pull and did that with 70 pounds which is an increase of 10 pounds from last week on all three sets! :flowerforyou: Following that was the wide grip lat pulldown and I stayed at 55 pounds for all three…

I have a group on this site for doing the program as a New Year's goal....http://www.myfitnesspal.com/groups/home/1507-new-years-group-jamie-eason-s-livefit-trainer Thanks everyone!!!

I am a little behind in posting so I will put it all in one post!? On Thursday I did Shoulders & Abs plus the second Leg day. I started with Shoulders & Abs so taht I knew I lifted the most for my shoulders. I started with the seated dumbbell press and used 12 pounds for all three sets. Next came the rear delt cable flyes…

Daily Programs For Phase 1 Here's an introduction to the Phase 1 workouts you'll be following. Each day has a printable guide complete with that day's workout, meal plan or both (on bodybuilding.com/livefit): Week 1 Week 4 Day 22 Legs Day 23 Back & Biceps Day 24 Chest & Triceps Day 25 Legs Day 26 Shoulders & Abs Day 27…

Jamie's message for day 21 (todays actual message) Another day of rest? Life's simple luxuries tend to be the sweetest! Yesterday we talked about some great cooking methods. Today, let's spend a bit more time in the grocery store with these helpful tips. 1.Read nutrition labels carefully! Like we talked about, watch out…

Jamie's message for day 20 (sorry I am off a day...) Yup, we finally get a break from training! However, we never get a break from proper nutrition, cooking and food prep. With that in mind, here are a few handy tips: ■How you cook has a huge impact on the final quality of your food. The healthiest forms of cooking include…

I understand your frustration but you do want to heal properly.... nothing worse than coming back too soon and messing yourself up!? I am pretty sure there are a couple people that are off from the start date of jan 1st. Plus we will al still be here to encourage you even if done a week or two before you :wink:

Hello evanescencexl and rdpixie.... thanks for introducing yourself!

I agree with this... I have the bugg version 3 I think. I use the digital display to track my calories and it has a "trip" setting so that I can record what I burn for a certain time. I LOVE seeing the 24 hour picture and like katchez75 I don't notice wearing it anymore.

Those are great!!! You have done so well! :bigsmile:

That is excellent!!! I am doing the program and sometimes have to do a couple of the moves in sets of 4 to get to the 12. I know that you shouldn't but with pushups (wide or narrow) I need too :wink:

First off most will say you can't spot reduce.... and I agree but you can target certain areas. I know that running really helped tone my thighs. I would suggest that and if you don't currently run try the couch to 5K (c25K) program or one simular. It also sounds scary but lifting with help too. That would tone your body…

Last Night was the back & bicep workout... I was alone and somewhat intimadated by the two new exercises I had no clue what they were: Hammer Strength Lat and the Bent over barbell row! I did the exercises in order this time because the weight side of the gym was just flowing that way :wink: I did the hammer strength lat…

I actually did mine in place as well since it was with the barbell and not dumbbells... I see people actually walking with the dumbbells. I like the change in the exercises because I don't want to get bored with what we are doing. I thankfully looked ahead at the end of last week.... week 3 and week 4 are the same set of…

I did the leg & calves workout yesterday. I did the leg press at 90 pounds for the first set and went to 110 pounds for the last two sets. I went back to the machine showed in the picture and was much happier with the workout. :wink: Next I did the seated calve raises and those were at 60 lbs for the sets. Next I did the…

Message for day 14: If I had a whistle, I'd blow it. Time out! Relax, stretch, eat some healthy food and get ready to learn about an awesome sweetener most people don't know about - xylitol. This sugar alcohol is a completely natural, low-calorie option that comes from many fruits and vegetables. It works great for baking,…

I made the Lemon Protien bars and they are really good too!!! I will get the recipe and post it for everyone. :wink:

Heal well and we will see you after the "three" rest days!! :flowerforyou:

I see people doing these all the time walking around the 'indoor track' at my ymca. I don't think you have to stay in the weight section with a set of dumbbells, if you go when there is a break in the classroom see about being in there for the 3 minutes it will take to walk them out :wink:

Yesterdat I did the Back&Biceps plus the Shoulders&Abs. I did them in the reverse order that I did them last week since I felt a little "weak" on the back exercises. Here is the summary of how I did. Back and bicep workout started with the wide grip lat pull-down which I did at 55 lbs forall three sets. which is an…

Message for day 13: If we were racing cars, today would be another pit stop! Give your body some R&R as well as a pat on the back for a job well done. But if you're looking for a good brain buster to pass time, I'll school you a little bit on almonds! So delicious and nutritious! Almonds contain a beautiful combination of…