Whooooooo hoooooooo – I’ve officially made it to Phase 3!
Whooooooo hoooooooo!!!! Can you feel my excitement? I think more than the muscle gain and weight loss, I am proud of myself for sticking with this program. It hasn’t been easy, in fact these past few weeks have been pretty busy and crazy. But I’m not giving up! I have a goal and I am GOING TO FINISH THIS CHALLENGE!
Needless to say, my pics were a little on the low side for Weeks 8 & 9, hence this 2-week combo post.
WEEK 8: Gym Time
Intense – Check. Rigorous – Check. Soreness – Check…I really could keep going!
The last two weeks of Phase 2 were all about gaining as much muscle as possible. Jamie encourages you to increase your weight as much you SAFELY can during the last 2 weeks of Phase 2. You will also see that the number of reps per set decreased, while the number of sets increased.
Here’s the thing, there’s no way your going to get bored doing this challenge. At best, you may perform the same exercises in the same order for maybe 2 weeks in a row. After that, your on to another routine! That’s Awesome. One of the keys to weight loss is to keep your body guessing. If your used to doing the same thing at the gym, its time to do something else ASAP if you want to start seeing some better results.
Week 9: Gym Flow
Phase 3 is NO JOKE! Take a peek at what Jamie Eason has to say about Phase 3 below. SMH!
You worked hard for that muscle. You want to keep it even while burning blubber. Why not add even more muscle even while burning fat? Simply put, it’s difficult to continue to grow while simultaneously creating the sort of calorie deficit needed to burn fat. We’re not drastically reducing calories. However, to create enough of a deficit, we are increasing the intensity of the workouts by adding high-intensity interval training (HIIT), plyometrics, super-sets and active rests. JE
Translation: Your going to work your butt off…literally work it off! So, were talking 6 days a week, 30 min – 30 second sprints at Level 8 and weight training with a little plyometric training mixed in between your sets. Yeah….no joke! My legs were on fire for at least 2 1/2 days after my first leg workout for the week. Oh, and those sprints…….smh!
I’m still meal prepping on Sundays, eating clean and measuring my food out as much as possible. However, I am still struggling with getting a gallon of water in every day. Many experts suggest drinking 8-16 oz of lemon water as soon as you wake up in the morning. Water fires up your metabolism, hydrates you, helps your body flush out toxins, gives your brain fuel, and may even make you eat less.
GOAL: Wake up and drink 16 oz of water every day this week! Hey, give this a shot with me if your not already doing it!
Meal Prep Pictured
- Crockpot Chicken & Quinoa Medley Mix
- Ground Turkey & Brocoli
- Butternut Squash
Alright Folks – Work Hard, Eat Clean and Train Dirty!