Exercising is considered by many people as just another job, where you spend a lot of time doing physical activities instead of doing any other activity that you really want to do, such as going out with your friends, going shopping or even eating the foods you want.
This innovative training plan called LIIFT4 , was designed to provide a training program without having to spend many hours a week training and without following a restrictive diet.
The idea of this training was to create a flexible exercise plan to help incentivize people who have very little time to train. It is also considered as a workout that helps people reduce stress levels and focus more on themselves.
Find out if the LIIFT4 routine is effective for beginners , and find out all the news about this new physical training plan.
What is the LIIFT4 routine based on?
LIIFT4 is a training program that lasts for eight weeks, which includes four short sessions a week where strength training and cardiovascular exercises are combined.
This routine does not have complicated exercises, nor a restrictive nutrition guide, but you will definitely have to do your best. The creators of this plan, aim to include gym exercises that last an average of 90 minutes, in a manageable workout of 30 to 40 minutes.
LIIFT4 routine exercises
The training sessions follow a typical split lasting four days. During each day you will focus on one or two parts of the body.
The exercises have basic movements focused on the part of the body that you touch to exercise during that day. For example, if you are going to work the biceps, you will perform 10 repetitions of each exercise, followed by 30 seconds, and then repeat. In the end, you will work this muscle for a time of 20 minutes.
After that comes a short high intensity interval, or HIIT workout. This part is designed to burn fat from your muscles and increase your heart rate.
Rest days from the LIIFT4 routine
If you wonder if there are days off, if there are. You have three days off per week, where you want to rest as long as possible.
During these three days of rest, you will only stay away from weight exercises, but outside of that, you can do any other type of exercise or sport, such as playing soccer, swimming and running, among many other activities.
LIIFT4 Nutrition Plan
This nutritional plan consists of very simple steps, you simply have to eat as healthy as possible.
For 6 days a week, participants are encouraged to eat healthy and balance calories and macros, consuming 30% protein, 40% carbohydrates and 30% fat.
The plan provided by the instructors tells you how many servings you should consume from each food category according to your weight. It's not an exact science, and you don't need to count calories or cut out certain foods; you just have to eat healthy. There is even a vegan nutrition plan.
During the week, there is a day called "cheat day" where participants can consume all the foods they want, such as pizza, beer and ice cream, among others. Obviously, when it is done, it is recommended to consume these foods in moderate amounts.
LIIFT4 training for beginners
The basic workouts of LIIFT4 make it ideal for beginners. Although speed exercises are performed, the creator of this program, Freeman, provides many explanations and guidance on proper technique. While he urges participants to challenge themselves, he also emphasizes the importance of good form.
On the other hand, if you've already been training for a while, you won't be disappointed. You will be encouraged to increase the weight of your load and increase its intensity.
Does LIIFT4 training work?
The question you will be asking yourself is whether this program really provides visible results. "The resounding answer is yes, absolutely," Freeman says. "If you do the workouts and challenge yourself, you are going to burn fat and build muscle."
People always look at how many calories they have burned, but they never focus on the work they did with their muscles. In addition, these exercises will help you improve your metabolism and your EPOC (Post-Workout Oxygen Consumption), which means that your body continues to burn after having finished the training routine.
What do you need to do the LIIFT4 exercises?
All you need is a few pairs of dumbbells, access to Beachbody on Demand, and a streaming device (computer, tablet, phone, or smart TV).
In the beginning, it is recommended to start with at least a couple of light, medium, and heavy weights. It doesn't matter if you are male or female, but if you are new to weightlifting, a good range is to have weights between 2.5 and 10 kg. If you've been lifting weights for a while, you can start with whatever weight you are comfortable with.
The most important thing during workouts is not to be intimidated. If you are new to weightlifting, it will be uncomfortable at first, but over time you will adjust without problems.
conclusion
FIIFT4 training is a type of training specially designed for people who have little experience when exercising. You can start with basic movements and with a very easy physical plan to comply with, with an average time of 40 minutes per week. In addition, it includes a diet plan that consists of consuming healthy foods and a day where you can eat the foods you really want.
References
- Jody, B. Is LIIFT4 a Good Beginner Workout? For Livestrong [Reviewed May 2019].
