Why in the world would I pick a program like this?
A couple years ago, I would not have even thought about this program. But after completing The Master's Hammer & Chisel and being introduced to heavy lifting....it is actually FUN.....& burns a LOT of calories!!
After hearing a lot about this program and hearing from many women who have had great results and love it....I just had to try it.
Equipment Needed
Sagi goes through everything that you need in the introductory video. You will definitely need a variety of dumbbells. I had from 2s on up to 20s when I started and was hoping to be all set. He highly recommends a bar, however, these moves can also be done with dumbbells. There are also chin-ups and pull-ups in some workouts. I have a chin-up bar with the assist bands to help me. You could also use bands with a door attachment if you cannot use a bar. Lastly, you will need either a bench or a stability ball. The ball adds a balance component to the workout and may mean lighter weights at times. I do not have a weight bench, so I use the ball.
The Calendar
There are two versions of the program that can be followed; The Huge Beast or The Lean Beast. Being a woman, I figured the Lean calendar would make sense. Both calendars are broken down into 3 phases; the Build Phase, the Bulk Phase, and the Beast Phase. The workouts are targeted for each phase and align with the nutrition plan that is recommended for each phase.
Nutrition
How many of you have read my other reviews where I have not exactly followed the nutrition plans very well? For this program, I wanted to try my best to stick to the plan as closely as possible....and it really does make it easy.
Prior to starting each phase, you calculate the calorie bracket that you should be in. Based on that bracket, your given a number of portions for starches, legumes, vegetables, fruits, proteins, & fats to have each day. They even give you tons of examples of what a portion of each would be.
To make my life easier, after calculating my bracket for the first phase, I made a daily check list on my phone that had how many portions of each category I could eat each day and some typical examples of things I may choose in those categories to remind me of what the size is (BTW, that 1/2 muffin is 1/2 a whole wheat English Muffin....not a Dunkin's Chocolate Chip muffin...). As you can probably guess from this list, I was eating ALL DAY.
Phase 1:
As I said before, I followed the Lean Calendar. This is a 3 week phase. The nutrition plan allows for you to eat plenty in order to fuel each workout. In fact, it is a LOT of food! You have a rest day every sixth day, so the day that it falls on will vary. Throughout a lot of these workouts, Sagi will make comments about wanting to "get big." My goal is definitely not to "get big," but I know he is also talking to the guys when he says these things.
Girls - don't let the "Build" phase scare you. Yes, you are eating quite a bit and yes, you should be lifting heavy....but, no, we are not going to look like Sagi when we are done. Our bodies do not naturally have the testosterone levels needed to "bulk up." And those body builder women that you see.....they have been training much longer and harder with the specific goal of looking the way that they do. You will not accidentally look that way.
Girls - don't let the "Build" phase scare you. Yes, you are eating quite a bit and yes, you should be lifting heavy....but, no, we are not going to look like Sagi when we are done. Our bodies do not naturally have the testosterone levels needed to "bulk up." And those body builder women that you see.....they have been training much longer and harder with the specific goal of looking the way that they do. You will not accidentally look that way.
Build: Chest/Tris
The first workout is just under 50 minutes long, but goes by very quickly. The biggest challenge was figuring out what my "light" and "heavy" weights were going to be. On day one, I used my 8s, 10s, and 15s for chest exercises and 5s, 8s, and 10s for triceps. Definitely print out the worksheets from the Beachbody site in order to keep track of your weights and make notes. The moves are simple and I didn't have to know what a "drop set" or a "giant set" were. You just follow along with Sagi.
Build: Legs
I typically love leg workouts & this one was no different! In fact, I was slightly sad when it was over. The moves are, again, basic, and it moves along quickly. This does not mean it was easy. As long as you are choosing the right weights to challenge yourself, you WILL be dripping in sweat. I used my 10s, 15s, and 20s for the entire first phase.
Build: Back/Bis
After the first two workouts, I could feel every muscle in my lower body, along with my chest and triceps. To say I was sore was an understatement. But why not add some different muscles into the screaming session, right? Again, Sagi keeps the moves simple. For this one, you do need either a pull-up bar or bands. I used the bar with the pull-up assist and still couldn't knock out the reps that they did, but I definitely worked hard. I overestimated my weights on a couple of the bicep moves, so that worksheet definitely came in handy to remind me for the next week.
Beast: Cardio and Abs
Wow! That was about all I could say. This cardio workout is one of those workouts that don't seem too bad, but just kind of sneaks up on you and kicks your butt. The ab workout was fairly simple, too...but also not easy. By the end of the two, I just stayed on the floor for a while wondering if I'd be able to get up.
Build: Shoulders
Not a lot to say about this except, when Sagi says to pick light weights, listen. I used anywhere between 2s (yes, TWOs) and 20s. And those heavy weights were only for the shrugs. Basic moves, but fast moving.
Phase 2:
This is a 5 week phase in the Lean calendar, where your rest day consistently falls on the 7th day of the week. The nutrition piece is actually the same, however, you need to recalculate your calorie bracket if your weight has changed since the beginning of the program! My weight did not change, so I stayed in the same nutrition bracket.
Bulk: Chest
So....I used my Phase 1 workouts as a guide to judge what to use when starting Phase 2. The initial Super Set was fine....but the Forced Set was a struggle and I had to lower my weights in the Progressive Set. This is a FAST moving routine. You want your weights close by and ready!
Bulk: Legs
This fast moving leg workout is even more fun than the Build workout. It WILL have you dripping with sweat. Exercises are similar, but sets are different. Get ready to work!
Bulk: Arms
Arms are not my favorite, but this definitely works your biceps and triceps.
Beast: Cardio and Abs
We get to pull out the familiar workouts from phase one! And it STILL kicked my butt!
Bulk: Back
Pull-ups, deadlifts, lat pull overs.....it's a quick workout that definitely works your back.
Bulk: Shoulders
I didn't think I'd enjoy this workout, but it really isn't too bad. It goes by very quickly. I used my 4 lb. weights up to my 15s.
Phase 3:
This is a four week phase. Rest days are the same every other week. This phase is where the magic happens....so DON'T GIVE UP. Nutrition? Well, not only do you have to recalculate your numbers, but you now follow a completely different plan that cuts carbs and increases protein. My weight actually stayed the same (give or take a couple pounds here and there) during the first two phases. There were changes in my muscle definition, but not in the numbers on the scale. After getting used to the macros followed in Phases 1 & 2, making this shift is challenging....especially for this girl that likes her bread and pasta! But it's only 4 weeks, right?
The Workouts:
This phase uses a combination of the Build and Bulk workouts from Phases 1 & 2. It also throws in our familiar Beast Cardio and Beast Abs....and gives the option for Beast Total Body, which was a fun workout that definitely hit everything....but didn't have the cardio that, well, Beast Cardio has. When the option came up, I chose Beast Cardio.
Results:
Now, first off....this is not one of those programs where you are sore the first week & then you are fine. Because you are constantly able to push yourself and increase weights if things get easier, it is possible to be in Phase 2, Week 5 and have trouble standing up the day after leg day (spoken from experience).
Also, like everything else, the more closely you follow the nutrition guide, the better your results will be....and decreasing those starches for four weeks was HARD for me! Yes, I was eating plenty and was not necessarily hungry during those last four weeks.....however, I WANTED them. I'd have to say, I did pretty well.....BUT...I definitely need an ice cream intervention. I'd say I followed the Nutrition guide all day......but then had ice cream ALMOST every night for the last 3 weeks!!! I wasn't hungry. I just wanted it. UGH.
Where did it get me?
My weight after 90 days decreased by a pound.
Inches in my hips, waist, arms and legs all stayed the same, BUT, I have much more MUSCLE!
In fact, my husband was positive that my arms were bigger, but I took out the tape measure and proved him wrong.
Would I do it again?
Absolutely! In fact, I think I will somehow incorporate some of these workouts into my day with the next program that I choose because I don't want to lose the muscle definition I've gained! I SHOULD lose the ice cream.... That is my next challenge!
Looking to check out Body Beast? Click here for the challenge pack details!
Also, like everything else, the more closely you follow the nutrition guide, the better your results will be....and decreasing those starches for four weeks was HARD for me! Yes, I was eating plenty and was not necessarily hungry during those last four weeks.....however, I WANTED them. I'd have to say, I did pretty well.....BUT...I definitely need an ice cream intervention. I'd say I followed the Nutrition guide all day......but then had ice cream ALMOST every night for the last 3 weeks!!! I wasn't hungry. I just wanted it. UGH.
Where did it get me?
My weight after 90 days decreased by a pound.
Inches in my hips, waist, arms and legs all stayed the same, BUT, I have much more MUSCLE!
In fact, my husband was positive that my arms were bigger, but I took out the tape measure and proved him wrong.
Would I do it again?
Absolutely! In fact, I think I will somehow incorporate some of these workouts into my day with the next program that I choose because I don't want to lose the muscle definition I've gained! I SHOULD lose the ice cream.... That is my next challenge!
Looking to check out Body Beast? Click here for the challenge pack details!
