LIIFT 4 is the brand-new program by trainer Joel Freeman that is launching on Beachbody on Demand this year. It incorporates weight lifting and HIIT (high intensity interval training) in a lifestyle-friendly format. You work out just FOUR days a week, around your own schedule. Super do-able! Your nutrition plan is also very easy to incorporate into daily life. Joel himself readily admits to enjoying burgers, pizza and beer… all while getting results!
LIIFT 4 Nutrition Plan
What I like best about the new LIIFT 4 Program from trainer Joel Freeman is its flexibility and ease in integrating into real life. The LIIFT 4 Workout Program is just 4 days a week, which is SUPER-achievable, but the nutrition plan is no-nonsense as well. It even includes a cheat day!
LIIFT 4 NUTRITION PLAN CHOICES
What’s cool about the LIIFT 4 program is that you can CHOOSE which nutrition plan works best for you if you’re used to the Beachbody nutrition plans already, or you can simply pay attention to your macros. Joel recommends that we get accustomed to knowing our macros, and this program is similar to the 40/30/30 that is used in so many other fitness programs. The 40-30-30 refers to the percentage of each macronutrient you should eat. Each meal should contain around 40 percent carbohydrate, 30 percent protein and 30 percent fat.
The nutrition plan gives you guidelines for following the Portion Fix container system, but since many of you are already following the 2B Mindset Program – that’s fine too! 2B Mindset will require an additional purchase if you don’t have it already, but will be available upon checkout when you purchase your LIIFT 4 bundle.
Option #1: About the Portion Fix (Container System)
The Portion Fix Nutrition System uses color-coded containers. Depending on your current weight and goals, you determine how many of each “food group/containers” you eat in a day. This system gives you a range to fall in and then a guideline to follow each day. It is based on nutritional science – calories in and calories out.
Option #2: Mindset Nutrition
We also have our new 2B Mindset Nutrition plan option. 2B Mindset is a program created by UCLA-based Registered Dietitian Ilana Muhlstein. Ilana has her own 100-pound weight loss story and has based her program on what has worked for hundreds of the clients she’s worked with in her private practice. It’s flexible, not restrictive, and sustainable long-term. In this program, Ilana emphasizes the benefits of good nutrition instead deprivation. There is no counting calories, carbs or containers!
The program includes over 20 nutrition training videos to help you learn grocery shopping strategies, new recipes, as well as how to overcome a plateau and how lose weight or maintain while traveling.
However, what makes this program unique is that it will change your mindset FIRST and helps you create a better relationship with food and your body. Your relationship with the scale is going to be turned upside down!
LIIFT 4 Sample Menu Day for Plan B
More LIIFT 4 Meal Plans
Head on over to Hustle & Heart for another FREE LIIFT 4 Meal Plan complete with some awesome great-tasting recipes (Thanks, Nicole!)
Is there a LIIFT 4 Vegan Nutrition Plan?
Yes! The LIIFT4 Vegan Nutrition Plan removes all animal products from the food lists. Animal products are considered complete proteins, meaning they contain acceptable levels of all nine of the amino acids essential to humans. Because they’re not included, we’ve rearranged your plan a little so you’ll still get all the amino acids you need. The LIIFT4 Vegan Eating Plans are slightly lower in protein and higher in carbs than the regular eating plans. They’re equally healthy, and the extra fiber will help keep you satisfied as you drop those pounds. Vegan diets can certainly be healthy, but they can also be low in vitamins B12 and D, so it’s a good idea to take a quality multivitamin such as ActiVit.
TRACKING NUTRITION DURING LIIFT 4 IS IMPORTANT!
I see so many people who do the workouts in a program alone – without the nutrition. When you leave that piece of the equation out, you wont get 100% results! Even if you do stick to the nutrition… tracking is KEY. Otherwise, it’s so easy to get off track. If you’re following the Container System, you can use the Beachbody Nutrition + App. If you’re doing 2B Mindset, you can use that tracker, or the 2B Mindset Journal.
However, here’s another option – the Cronometer App. Set it to the “Zone” Diet, which is the 30/40/30 macro nutrient profile that Joel recommends. Make sure you are also looking at it to ensure you are getting ALL your daily nutrients. I like this tool because I can see which vitamins and minerals I may be coming up short in, and supplement accordingly.
Plus, it syncs with your Fitbit or other tracking device as well – so your daily caloric targets are clearly defined.
Grab the Cronometer App HERE
BEACHBODY PERFORMANCE LINE
The Beachbody Performance Line is HIGHLY encouraged with LIIFT 4 for MAXIMUM results. Why? Energize will help you bring MAXIMUM energy to your workouts. If you’ve tried it already, you KNOW that it works! Your effort is amped up, your energy levels are higher, and you simply bring more intensity to your workout. Energize helps to:
- Boost energy and endurance
- Improve intense exercise performance
- Sharpen focus and reaction time
- Increase muscle power output
- Delay exercise-induced muscle fatigue
Learn more about Energize HERE
Also, the Recover Shake will be CRUCIAL for muscle repair and recovery. It contains 20 grams of protein, pomegranate extract to help combat muscle soreness and BCAA (branched-chain amino acids) that support muscle rebuilding. Because the program is just four days a week, you want to really SHRED the muscles on your “on” days — which means they WILL be sore. Recover will help rebuild muscles FASTER so you won’t be sore on your next workout day, which means you can bring even MORE intensity than you would have without it.
Learn more about Recover HERE
MORE LIIFT 4 NUTRITION and MEAL PLAN FAQs
Should I use Creatine on LIIFT 4?
Joel includes Creatine as part of the LIIFT 4 program. Creatine is another amino acid that contribute muscle repair, strength, and growth. I consider it ‘optional’ and a good fit for you if you’re more concerned with muscle gains than fat loss. Learn more about Creatine HERE. And yes, women can use Creatine too. You WILL NOT get bulky.
Can I drink alcohol on LIIFT 4?
Yes! Joel believes in creating a LIFESTYLE here… so yes, you can have a drink or two on your cheat day. That’s real life!
JOIN OUR LIIFT 4 SNEAK PEEK GROUP!
We have a SNEAK PEEK group set up on Facebook so you can learn more about the LIIFT 4 program, what it entails, the pricing, the logistics of the groups, and even experience a SAMPLE WORKOUT and MEAL PLAN. Join us here: LIIFT 4 Facebook Sneak Peek (NOTE: You must answer the three questions in order to have you join request approved).
APPLY FOR THE LIIFT 4 TEST GROUP TODAY!
In June, the program will be available to pre-order, and you will even have the opportunity to participate in an EXCLUSIVE TEST GROUP with Joel! Our team will also be hosting groups to get you ready for the program and support you after its released. We’ll be incorporating the B4 LIIFT 4 workouts in a HYBRID schedule starting June 11th! View your LIIFT 4 challenge pack options
Apply below. (NOTE: Only open to those not actively working with another coach)