Do you like the idea of seeing results quickly? Firstly because, duh, who doesn’t want results from their efforts? And secondly because seeing actual results might help you stick with it and motivate you to keep going? I do too. And I think that was part of my success when I did my first Beachbody “program” six years ago. I also think Liift4 can give you those quick results…in about 40 minutes a day. Only 4 days a week.

Liift4 is a new program from Beachbody that is officially launching October 1st. And it’s the kind of thing that can give you those results. It’s not a “quick fix.” You’ll work hard and it will take effort, but you can see results quickly. And that can be a great way to turn your fitness around once and for all.

 

I had the opportunity to do the program before launch and I just finished last week. I loved it! So let me tell you about it…

What is Liift4?

Liift4 is a Beachbody program that incorporates weights (don’t let that scare you off!) and high-intensity interval training (don’t let that scare you off either!). So there’s a strength training part and a cardio part. The Lift and the HIIT. It also comes with a nutrition plan.

The program is 8 weeks long. You follow a workout calendar each week. There are four workouts each week. Each workout is about 40 minutes, some only 30 minutes. The program includes two “recovery” workouts also to help you stretch and relieve soreness.

There are also two stages to the program. The first six weeks focus on building lean muscle and getting stronger; the last two weeks focus on burning calories and getting cut (or at least seeing more definition).

What is a week of Liift4 like?

One of the best things about this program is the flexibility. You can customize it to work around your life and your schedule. But in general, you’ll work out 4 days a week.

There is a short core component to each workout, too. You’ll do 2-3 rounds of 2-3 core exercises at the end of each workout.

Monday is a chest and triceps workout followed by a short high-intensity interval workout. Plus core.

Tuesday is a back and biceps workout. No HIIT today, but it is a circuit workout. That means you’ll be moving through the exercises more quickly and getting your heart rate up. Plus core at the end.

Wednesday is a rest day. You can rest and recover, use one of the short recovery workouts to stretch and relieve tension, or if you’re feeling frisky you can do an alternate workout that you love. Are you a runner? Go for a run! Love yoga? Do some yoga!

Thursday is shoulders day. And it’s Liift intervals. So you’ll do two shoulder exercises followed by one high-intensity cardio move. And repeat. In total, you’ll do six shoulder-focused exercises with three cardio spikes. Don’t forget the core. I think this day is my favorite!

Friday is legs day. Some weeks it’s a 50/50 day- half weights, half HIIT. Some weeks it’s entirely HIIT. Yikes. Lots of focus on the legs. And then there’s that pesky core component again.

Saturday and Sunday are also rest days! You can actually rest. Or do one of the recovery workouts or do your own thing. I do recommend you do some stretching on at least one of the rest days 🙂

The program also includes “B4 Liift4.” These four 20-minute workouts help get you ready for the program. You can do them in the “prep week” leading up to your start date.

What does a day of eating look like in Liift4?

The first step in figuring out your nutrition for Liift4 will be figuring out which “plan” you’re in based on your current weight. Then you’ll figure out how much of each food group to eat- vegetables, fruits, proteins, carbohydrates, healthy fats, etc.

Don’t be intimidated by the “figuring out” part. This kind of nutrition plan is a great way to learn about what your body needs and after the first few days it will start to feel more comfortable. You can continue eating like this forever- it’s nothing dramatic, you’re not eliminating any food groups, you won’t be starving. And you can still have treats 🙂

On a typical day I might eat:

• Breakfast: 2 eggs, sauteed spinach, 1 slice toast with butter
• Snack: Shakeology with sunbutter, 1/2 banana
• Lunch: Greek yogurt with granola and blueberries
• Snack: Peppers and guacamole
• Dinner: Cheeseburger on 1/2 bun and salad with dressing and sunflower seeds

You might eat more depending on where you start. And you can adjust your nutrition as needed. You don’t want to be too hungry! Your body will need fuel.

What does the Liift4 program include?

The Liift4 program is only available on Beachbody On Demand (like Netflix for fitness).

Beachbody On Demand has all the Beachbody programs- ones you have probably heard of like P90X, Insanity, 21 Day Fix, Piyo, T25, Body Beast, Brazil Butt Lift- and ones you may not have heard of- like 3 Week Yoga Retreat, Chalean Extreme, Core de Force. It is truly amazing. I love having access to all these programs! It’s so convenient to use, too.

Most programs come with program materials, too, like nutrition guides and meal plans. You’ll have access to recipes and Beachbody’s own cooking show.

Here are the LIIFT4 materials you’ll find on Beachbody On Demand:

• HOW TO LIIFT4 video
• LIIFT4 Program & Nutrition Guide, which tells you all about the LIIFT4 workouts and what you’ll be eating along the way
• LIIFT4 Workout Calendar
• LIIFT4 Weight Progression Tracker
• LIIFT4 STRETCH and LIIFT4 ROLL & RECOVER, two recovery day stretch routines to help relieve soreness; increase flexibility, mobility, and range of motion; and speed up muscle recovery
• READY FOR LIIFT OFF weekly episodes that feature Joel guiding you through what to expect during each week of the program
• LIIFT4 Vegan Nutrition Guide to provide alternate vegan food lists and more information on the Beachbody Performance supplements and how to incorporate them into your plan

How do I go about doing it? How do I get started?

Join me for my next Challenge Group! We’ll start on October 1st!

First, you’ll need to sign up for Beachbody On Demand with me as your coach, if you don’t have it already.

Second, I’ll add you to my challenge group.

Once you’re in there I’ll walk you through getting started. I’ll help you plan and get ready. We’ll talk about goals, your current fitness level. Then it will be go time! Each day I’ll be in the group motivating you and encouraging you. I’ll share fitness and nutrition tips, meal plans and recipes. We- along with the other people in the group- will be in it together and will finish together.

The program won’t be available on Beachbody On Demand until October 1st, but if you want to sign up ahead of time you can check out some of the other great options on there. You can also get a free trial.

What did I love most about Liift4 the first time around?

The fact that it’s only 4 scheduled workouts a week.

The fact that the workouts are only 30-40 minutes.

The fact that the format of the workout varies.

The fact that the cardio parts of the workouts aren’t very long.

Because…I love weights and kinda sorta most of the time hate cardio.

Full disclosure: I did not follow the nutrition plan the first time around! I was too busy drinking beers and eating Sour Patch Kids (not at the same time because that would be gross) at our summer fantasy land. Things unraveled quickly this summer and I went from spinach to Oreos in an alarming twist of fate.

I firmly intend to stick to the nutrition when I do the program again, starting October 1st! I’d love for you to join me! You help keep me out of the chocolate chips and I’ll help you get your ass moving.

Send me an email, subscribe to my newsletter, shop on my Beachbody page, or find me over at Facebook and I’ll reach out to help you get started…

Let’s do it!