When I decided I needed to recommit to my health and fitness routine, I challenged myself to complete both LiveFit and the C25K program. Now that I have successfully completed phase one of LiveFit and the second week of the C25K program I thought I would review them. If you’re interested keep reading!
LiveFit Pahse 1: Phase one is supposed to be about building a foundation or “bulking”. You are supposed to eliminate cardio completely and stick to weight lifting 4 days a week, with 3 days to rest. Each lifting day focuses on two muscle groups (with the exception of leg day): Chest and triceps, back and biceps, legs, shoulders and abs. Personally I found it difficult to eliminate cardio, since I had just finally started to do it again. So I ran, and I did HIIT workouts (ZWOW/ZSHRED).
This program also gives you a food plan to stick to for each phase. My diet has come a long way since the end of April, but I can’t justify eating chicken for every meal and all the artificial protein (powders) I found myself taking was insane. I tried to focus on eating protein with every meal, cutting back on fats and eating healthy carbs (no white breads, chips or crackers!). I have been egging eggs and egg whites for breakfast, lots or fruit and vegetables, and brown rice, quinoa or whole wheat bread for carbs.
Results: I’ve seen the most change in my legs, biceps and triceps. My baby biceps are growing! I haven’t weighted myself in a while, but I don’t think I have lost any weight. I’m excited to take on phase 2!
C25K Week 1 & 2: I am not a fan of running… not at all. I do love intervals though!! I was hoping this program would change the way I feel for running and help me run longer distances (5K maybe? haha). I completed the first and second week, which are only 3 days each, but I was also running and doing sprints on the “off” days. I feel that this led to my shin splints. I went from running a few times a month to running almost every day. The miles were adding up too quickly. My shins were feeling terrible. I could get 10 minutes away from my house then the pain would start. Walking was uncomfortable. I took a good week off of running, doing other forms of cardio (biking, cross fit, stair master) and feel like I found a balance.
Back to my review on the program- after my week off I was able to start the third week and my shin splints feel so much better!! The running duration increases each week, the first run is always a bit challenging but by the third one of the week its a breeze! I’m excited about the possibility of running 5k without stopping to catch my breath!!
Results: Regardless of the shin splints (which were not caused by this program alone!) I have noticed that my stamina has improved and I can run further distances now. I still don’t love running, but the more I do it the more I find myself enjoying it and even craving it.
I would highly recommend these programs to anyone, for different reasons. If you’re looking to build muscle with a free program that is very easy to commit to (you get 3 days off per week in the first phase!) I would recommend LiveFit. The C25K is a great program for beginner runners, or someone who ‘fell off the bandwagon’ and needs to build their endurance back up. Who knows, maybe I will be running my first 5k this summer. Stay tuned for my next update!