My review of LIIFT 4….
Let’s start with the positives:
LIIFT 4 great program if you are super busy and have limited time or have other fitness interests like running, yoga, etc. The 4 day schedule is very effective and flexible with good rotation through all body parts including cardio HIIT throughout. As is the nutrition, you basically use the containers with a calculation eat clean and get a cheat day on one of the 3 rest days. The LIIFT 4 workouts are progressive and there’s always a modifier right up to the last workout. Joel Freeman, super trainer, is pretty motivating and really helps with form and gives good instruction. I certainly got stronger with this program in eight weeks and loved that every workout has a core element which got me to feel like I have much more strength and endurance overall. I started with 5/8/10 pounds for the most part and ended up using mostly 12/15/20 in the end with exception of a few moves that required more or less weight. Work outs are short and certainly good for all levels, a program 21 Day Fixers could graduate to easily. A second round could certainly yield impressive results starting from where you leave off with the first run, just add more on rest days.
The not so great stuff:
Because the program is shorter and fewer days it just needs more in between. So if you run or do other activities like go to a gym or practice yoga you will find this is a great base program. If this is your sole program you may find you need to supplement on the rest days some cardio or other program (I wouldn’t lift on rest days as some days I was pretty sore.) I found the cast to be rather bland with the exception of Neals who is super-human. Coming off 80 Day Obsession I feel like this is a less demanding program therefore less end results. The majority of the program is targeting upper body with not nearly enough leg or booty work for me. The moves also are the same throughout so you’re constantly working the same muscles in the same way which is good and meh, I prefer more complex movement. I like more variety and found myself bored especially on HIIT days although I’m comparing to the energy of Shaun T which is hard to beat. Coming off the 80 Day Obsession I feel like this is just a moderately intense program especially if this is all you are doing.
LIIFT 4 Nutrition:
I didn’t follow it as strictly as I could have but I was pretty consistently good. The cheat day was nice. With 80DO I was ravenously hungry and felt like my metabolism was zipping most days. My appetite was pretty steady with LIIFT 4 probably due to the moderate intensity and shorter workouts. I did really appreciate using Beachbody’s Performance Line for both energy during and recovery after as it helped me power through these workouts and fatigue my muscles leaving me to feel like I broke through some barriers. Certainly a plus and now an encouraging push for what comes next.
My results from LIIFT 4:
Lean Muscle – yay! Up 1.25 pounds (which doesn’t bother me,) down 1.25 inches. Gains in upper body measurements and losses in lower, an inch off my waist which I was really happy about.
What’s up next for me?
Another round! Join me and my group here on Facebook, we start all over again October 1st.