Are High Reps or Low Reps Best For Fat Loss?

What is the best training method for fat loss: high reps or low reps? Do higher reps create better fat loss?

What’s up live leaners…lets get to today’s Live Lean TV episode.

I see this all the time, especially from my Live Lean ladies. I’m talking about performing excessively high reps (sometimes in the 25-50 rep range) in hopes of burning more fat.

Sure, you may feel like doing 50 continuous reps of an exercise may burn and make you sweat like crazy…BUT, trust me…

This rep range DOES NOT work as well for FAT LOSS, as the 8-12 rep range, otherwise known as the hypertrophy range.

If your goal is fat loss…

Always remember this…

YOU NEED TO BUILD MUSCLE to maximize your metabolism.

Regardless if you’re a guy or a girl, muscle is the metabolic driver. The more you have, the more calories you burn, thus the less fat you store.

Muscle is also the key to staying and looking young.

And I have to always say this…

LADIES…YOU WILL NOT BULK UP.  

Your body doesn’t naturally produce the amount of testosterone required to get bulky!

I typically recommend you focus on training in the…

…hypertrophy zone (8-12 reps). Depending on the tempo (the amount of time it takes you to lift, lower, and hold the exercise), each set should last between 40-70 seconds.

GOLDEN!

And of course, to get your fat loss results faster…

Focus the majority of your lifts on compound exercises (like squats and chin ups) that work your biggest muscle groups. This will create the greatest calorie burn and maximizes the golden ticket to leanness… the AFTERBURN EFFECT…how sweet it is!

To get the proven workout program that incorporates all of this and takes all the guesswork away AND is getting hundreds of my Live Leaners incredible results… check out my Live Lean Afterburn 12 week workout program <— Clicky clicky right thur.

I’m also interested in your experiences. What exercises make you feel like the superman or superwomen of fat loss?

In the comment section below, let me know your favs!

If this video was helpful, show your support by clicking the social media buttons to share the videos to help me further my transformation 50,000 mission.

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Questions For You:

- What exercises do you do to make you feel like superman or superwomen of fat loss?

Be sure to share your answers in the comment section below and share this post with your friends via the social media icons on the side or below.

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Cut Or Bulk? Which Should You Do First?

Alright Live Leaners, it’s time to answer one of the most asked questions here on Live Lean TV, “Should I bulk or cut before trying to add muscle?”.

First off, I’ve been consistently training for approximately 10 years and I have never done a typical “bulk phase”. Sure I’ve “cut” for projects and photoshoots, but I really do consistently stay lean (under 9% body fat) 365 days a year.

Some people in the industry say it’s impossible to maintain that level of leanness all year.

What do I say?

Impossible?…NO!

Consistency, hard work, and following the right workout and diet plan…YES!

Regardless of where you stand on the matter…

If you’re going to do a bulk or cut phase with your training…

In my opinion, there is a right and a wrong way to do it. Bottom line…

LOSE FAT FIRST.

ADD QUALITY MUSCLE NEXT.

The problem I have with bulking first…

…is that it may increase the quantity of fat cells you already have. And once you add fat cells, you MAY be able to shrink them BUT you may never be able to actually get rid of them again.

So your first goal before bulking…is get your body fat % below 10% or if you’re a female below 20%.

IMPORTANT: if you train properly, you will reduce your body fat %…but the real important factor is your diet.

The fastest way to reduce your body fat %…

…without starving yourself, is to lower the amount of calories from carbs and replace those calories by increasing your intake of good sources of healthy fat like fish oil, flax, and borage oil.

If you want more tips to stay lean 365 days a year…

…you’ll definitely want to check out my Live Lean Forever 2.0 Starter Guide. This starter guide includes a sample workout from my Live Lean Afterburn 12 week workout program and a full days worth of meals that I typically eat, to stay lean all year round.

Click here to go download it for free and lets prove you can live lean all year round.

I’m also interested in your experiences with a bulk or cut…

Have you ever tried to bulk or cut and what were your results?

In the comment section below, let me know what your experiences were with a bulk and cut approach?

If this video was helpful, show your support by clicking the social media buttons to share the videos to help me further my transformation 50,000 mission.

Subscribe To My FREE Live Lean TV Health, Fitness, & Nutrition YouTube Channel For More Videos:

Questions For You:

- What were your experiences with a bulk and cut approach?

Be sure to share your answers in the comment section below and share this post with your friends via the social media icons on the side or below.

Get my FREE 5 Magic Moves To Build A Butt Report

click to DOWNLOAD for FREE —> BUILD Your DREAM BOOTY With These 5 Moves!

Check out my FREE WORKOUT VIDEOS & PRINTABLE WORKOUTS, click —> FREE WORKOUTS

Check out my FREE COOKING VIDEOS & RECIPES, click —> FREE RECIPES

Also be sure to subscribe to my Live Lean TV YouTube Channel so you never miss a recipe or workout!

How To Maintain Strength While Losing Body Fat

Hey Live Leaners,

Is it possible to reduce body fat and get beach ready lean WITHOUT losing strength?

I say YES!

Here are my 3 recommendations on how to manipulate your diet to lose body fat and maintain strength…

#1. Reduce your carbohydrate intake to NO MORE than 40% of your overall total calories… 

This shouldn’t be a shock to most of you since I follow and recommend no more than 20% of total calories from carbs.

So if you currently eat ALOT of carbs… BUT really want to get leaner… FASTER, start by dropping to 40%…and week by week bring it down to 20% if your body doesn’t tolerant carbs very well.

For some reason our population (including the government and health and fitness industry) is obsessed with carb consumption. Just take a look at the food pyramid or food guide.

So according to this, we should be consuming mostly bread and cereal? REALLY? [bangs head against the fridge]

In my opinion, it’s completely backwards. Think about it, our ancestors (who have 99% the same genetic makeup that we have) may have eaten less than approximately 50g of carbs a day and DIDN’T suffer from the many cancers and diseases like diabetes and heart disease that we are stricken with today.

Ahh…that’s looks better! Fred Flintstone would be proud!

So don’t think it’s impossible to drop carbs to 40% of your calories (and after a few weeks, I hope to eventually get you down to 20%).

NOTE: In the first couple days you may feel tired and lethargic, but after your body adapts, get excited because the fat will fall off WITHOUT losing strength.

#2. Since you’re decreasing calories from carbs…I want you to INCREASE calories from healthy sources of FATS…

Yes FAT!!

I LOVE ME SOME FAT!

Not only is fat great for your hormones and keeps you feeling full, it also has been shown to moderate insulin in your body.

Remember, when we manage insulin properly…our body turns into a FAT BURNING MACHINE BABY!

YEE-Haw.

A great source of fat that I use that’s high in omega 3s is fish oil (brand NutraSea HP) from my good friends at Ascenta. I know what you’re thinking.

“FISH OIL…ew”…

I promise, it tastes great…I mean who doesn’t like lemon or mango flavor? mmm Lemon.

AND…if you’re still not convinced you’d like the taste or texture of fish oil, I recommend you start with Ascenta’s OmegaSmooth product.  It’s literally like eating an orange cream-sicle. Delicious. In fact, when I get a sugar craving, I go and take a swig of this since it’s tastes like a TREAT!

OmegaSmooth for the WIN! 

Ascenta is also hooking all my Live Leaners up with 25% off at their website when you use the discount promo code “LIVE LEAN“. Click to go get you some FISH OIL.

Pumpkinseed oil and flax oil are other decent sources of healthy fats…BUT you can’t beat the health benefits and quality of omega 3′s from a respectable brand like Ascenta NutraSea.

Now the third and final thing to help you lose body fat while maintaining strength is…

#3 Take 5g of glutamine on an empty stomach in the morning and before going to bed…

I’ve been doing this for a few weeks now after I read it can help induce growth hormone release in your body.

Growth hormone? Is that a good thing?

Yes, and if you watched one of my previous episodes of Live Lean TV, you know naturally inducing growth hormone for both guys and females helps regulate body fat.

NICE!

So there you have 3 tips on how to lose fat while maintaining strength.

I hope you enjoyed the video and more importantly will take ACTION on these tips.

Don’t just be a viewer…be a DOER.

In the comment section below, let me know what your favourite sources of healthy fats?

For more workout & nutrition tips, be sure to follow me on Twitter and join the thousands of other Live Leaners doing just that…Living Lean.

Sexy!

Also, lets get a conversation going in the comment section below…

What are your favourite sources of healthy fats?

It’s all about the transformation 50,000 mission…eating better food and moving your body more effectively. You can do it.

If this video was helpful, show your support by clicking the social media buttons to share the videos to help me further my transformation 50,000 mission.

Subscribe To My FREE Live Lean TV Health, Fitness, & Nutrition YouTube Channel For More Videos:

Questions For You:

- What your favourite sources of healthy fats?

Be sure to share your answers in the comment section below and share this post with your friends via the social media icons on the side or below.

Get my full LIVE LEAN AFTERBURN 12 WEEK PROGRAM

click —> MAXIMIZE THE AFTERBURN EFFECT

Check out my FREE WORKOUT VIDEOS & PRINTABLE WORKOUTS, click —> FREE WORKOUTS

Check out my FREE COOKING VIDEOS & RECIPES, click —> FREE RECIPES

Also be sure to subscribe to my Live Lean TV YouTube Channel so you never miss a recipe or workout!

Add These Unique Abs Exercises To Strengthen Your Core

Alright Live Leaners,

On today’s episode of Live Lean TV, I want to share with you 3 unique abs exercises that can help all you guys and girls get sexy abs and a stronger core…AND…I bet you’re not currently doing them.

If you’ve been a long-time viewer of Live Lean TV (and if you’re not, click here to subscribe, duh), I bet you think I’m going to tell you the 3 exercises are compound moves like squats, deadlifts, and presses.

Well I’m not.

Because I know all of you are already doing them. Remember, to Awaken The Abs Within (I capitalized those 4 words because it’s actually the name of a program that kicks butt…click to get that program), you need to first BURN OFF the layer of fat covering your abs. And that of course is best done via a healthy diet and compound exercises that burn a TON of calories.

So… I’m going to share 3 NEW exercises that really target and strengthen your abs using rotational movements.

The role of the core/abs is to move the spine in various directions.

Of course this includes the standard crunch movement. But, are you also training for rotational strength? It’s great for functional and sports training like tennis, golfing, and hockey and it’ll also give you a SEXIER overall flat and lean stomach.

Now lets get to the 3 exercises for sexy abs…

The first two abs exercises are mostly referred to as the wood chop and the reverse wood chop.

1. Standing Cable Wood Chop Exercise (click to watch the exercise video)

I prefer using cables, but you could also use a medicine ball or a dumbbell. To do the standing cable wood chop exercise, keep your arms straight, then rotate your torso and pull the handle down and across your body toward your front knee. Be sure to pivot that back foot for more power.

In other words, chop a tree.

IMPORTANT: Be sure to really focus on your breathing and keeping your abs tight during this movement.

2. Standing Cable Reverse Wood Chop Exercise (click to watch the exercise video)

Essentially the standing cable reverse wood chop exercise is the same movement, just in reverse using a low cable pulley, a dumbbell or medicine ball. To do the reverse wood chop exercise, rotate your torso by pulling up and across your body.

Remember to keep your abs tight!

Like if I’m about to walk up to you like the badass I am and punch you in stomach…you should tighten up your abs so I shatter my hand.

NOT LOOSE. KEEP IT TIGHT.

3. Olympic Bar Rotations Exercise (click to watch the exercise video)

The third sexy ab exercise I bet you’re not doing is called the Olympic Bar Rotations (actually i don’t know the official term for this one so I’ll just call it that…olympic bar rotations)…GENIUS!

To do the olympic bar rotation exercise, simply place the end of an empty olympic bar in the corner of the room. Place a weight on the other end. Start with the bar on one side of your body, with knees flexed. Then lift the weight by rotating your torso, pivoting the balls of your feet and rotating the bar in a half circle over to the other side of your body. Repeat.

This is a great exercise to not only give you a ripped mid-section, but the rapid rotation is great for increasing functional rotational strength for many sports.

WIN-WIN.

Add these ab sculpting moves to your next workout.

And you do know I include a whole bunch of other ab exercises in my Awaken The Abs Within program right?

Be badass…click here and get you some abs!

Don’t hog me all to yourself…

The Transformation 50,000 mission is going down and I need you to share these videos on your social media channels to further the mission to help 50,000 people eat better food and move their body more effectively. You can also follow me on any of those social media channels you see in the top right sidebar for more daily motivation to Live Lean.

For more workout & nutrition tips, be sure to follow me on Twitter and join the thousands of other Live Leaners doing just that…Living Lean.

Sexy!

Also, lets get a conversation going in the comment section below…

Have you done any of these 3 sexy abs moves before? 

If this video was helpful, show your support by clicking the social media buttons to share the videos to help me further my transformation 50,000 mission.

Subscribe To My FREE Live Lean TV Health, Fitness, & Nutrition YouTube Channel For More Videos:

Questions For You:

- Have you done any of these sexy abs moves before?

Be sure to share your answers in the comment section below and share this post with your friends via the social media icons on the side or below.

Check out my FREE WORKOUT VIDEOS & PRINTABLE WORKOUTS, click —> FREE WORKOUTS

Check out my FREE COOKING VIDEOS & RECIPES, click —> FREE RECIPES

Also be sure to subscribe to my Live Lean TV YouTube Channel so you never miss a recipe or workout!

My Thoughts On Adding Stability Swiss Ball Exercises To Your Workout

Hey Live Leaners,

On today’s episode of Live Lean TV I’m going to talk about my thoughts on adding Swiss Ball exercises to your workout program. So what do I think?

Honestly, it depends on what your goals are.

Swiss ball exercises are great for…

#1. Building Core Strength: 

I mentioned this before, unfortunately many people are very weak in their core. And I say unfortunately because the role of the core is to move the spine in various directions. So having a strong core is critical for pretty much every functional movement and sport. Plus it’s nice to rock six pack abs on the beach.

Just sayin…

#2. Break Workout Plateaus:

Swiss ball training also creates a different stimulus on the body, thus can help you break out of plateaus. For example, if you notice you’re plateauing on your barbell bench press, try replacing it with a swiss ball incline dumbbell (press images below).

.

Although you may not be able to lift as much due to the ball not being as stable, it will train your body to pull in more stabilizer muscles and strengthen them. Strengthening these stabilizers will help you lift more on the barbell bench press.

#3. Place Stress On Different Points On The Strength Curve:

Another benefit of swiss ball training is having the ability to place stress on different points on the strength curve. To show an example of this, check out the exercise I learned from Charles Poliquin called the Lean-Away Eccentric Dumbbell Curl (watch the video to see the exercise).

a) First, grab a swiss ball. Lean on it so your back and triceps rest on the side of the ball.

b) Now, curl the dumbbell in a controlled fashion by initiating from the elbows.

c) At the top of the move, raise your hips and roll your upper body on top of the swiss ball.

d) Now lower the dumbbells away from you.

e) Then lower the hips so your back and triceps are now leaning against the ball back. This is your starting position.

f) Repeat this until you reach muscle failure.

This a unique swiss ball exercise that really activates the short head of the bicep and will give you a great pump. Plus you won’t see many people at the gym doing it, so give it a try.

In conclusion…

The swiss exercise stability ball is just another tool in your fitness toolbox. It’s just like the TRX, the Fat Gripz, Sandbags, etc.

I don’t recommend you use the swiss ball exclusively for EVERY workout.

People that do this tend to be weaker in the upper body (since you can’t lift as heavy due to the instability) and have less ballistic explosiveness due to the slow tempos required when doing swiss ball lifts.  Not a good thing if you’re an explosive athlete.

So, use swiss ball training as an occasional tool to keep your workouts fresh.

For more workout & nutrition tips, be sure to follow me on Twitter and join the thousands of other Live Leaners doing just that…Living Lean.

Sexy!

Also, lets get a conversation going in the comment section below…

Do you use swiss balls, and if so, what are your favorite swiss ball moves?

It’s all about the transformation 50,000 mission…eating better food and moving your body more effectively. You can do it.

If this video was helpful, show your support by clicking the social media buttons to share the videos to help me further my transformation 50,000 mission.

Subscribe To My FREE Live Lean TV Health, Fitness, & Nutrition YouTube Channel For More Videos:

Questions For You:

- Do you use swiss balls, and if so, what are your favorite swiss ball moves?

Be sure to share your answers in the comment section below and share this post with your friends via the social media icons on the side or below.

Get my full LIVE LEAN AFTERBURN 12 WEEK PROGRAM

click —> MAXIMIZE THE AFTERBURN EFFECT

Check out my FREE WORKOUT VIDEOS & PRINTABLE WORKOUTS, click —> FREE WORKOUTS

Check out my FREE COOKING VIDEOS & RECIPES, click —> FREE RECIPES

Also be sure to subscribe to my Live Lean TV YouTube Channel so you never miss a recipe or workout!

Are Standing Lifts More Effective In Living Lean?

What’s up Live Leaners,

Today’s Live Lean TV episode is about standing vs. seated exercises and which method will ultimately help you live lean faster. Examples of seated vs standing exercises would be:

Seated shoulder press vs. Standing shoulder press

or

Barbell squats vs. Seated leg press

Which method is more effective in helping you live lean?

First of all, your body and it’s muscles are meant to work as one unit.

For example, when you’re standing up and lifting something over your head, like an overhead press, the lower back is pulled in to help support and stabilize the movement.  So the lower back strengthens along with your shoulders.

When you’re seated on an incline bench, your back is supported by the bench, so your lower back doesn’t need to work as hard. Same thing goes for a leg press vs. a barbell squat. Essentially this means your body is no longer working synergistically together as one unit.

In my opinion, standing lifts, helps create an overall stronger unit, and a more injury proof body…

Most people, due to poor posture and lifestyle habits, have very weak core and lower back strength.

Even if you’re a bodybuilder training mainly for size, you can really build good mass in the posterior chain (which are the muscles on the back of your body) with standing lifts.

If you feel lower back pain when doing standing lifts…

…you should definitely talk to a health professional to find the CAUSE of the issue and then find the SOLUTION to strengthen it. In other words…

Work with a professional and FIX the problem!

Don’t be one of those people that just says “I can’t do squats or deadlifts”.

Erase “can’t” out of your vocabulary.

Seek professional help and address the cause of the pain rather than just putting a band aid over the symptom by skipping the exercises that are the most beneficial for strengthening your weak links…ie. your core/lower back.

Standing lifts like squats and deadlifts are the foundation movements of living lean…

They burn the most calories, induce the greatest fat burning hormonal response, and maximize the afterburn effect, where you burn even more calories while you sleep…you know I have a full 12 week program that creates that exact hyper calorie burning response in your body right…click here.

Lastly, trained professionals can also recommend alternative exercises that are just as effective as squats and deadlifts, but easier on the lower back.

Safety Squat Bar

An alternative to regular barbell squats would be using a Safety Squat Bar.

This bar allows you to get deeper into the squat while still keeping your back upright so less stress and torque gets put on the knees, lower back, and ultimately your lower vertebrae.

Trap Bar

Another alternative is a Trap Bar.

It’s a special diamond shaped bar where you stand inside of it. I used to say you know you’re doing deadlifts right if your shins are bloody. Well with this bar, you’ll avoid bloody shins and have better balance. It also allows you to keep a more upright posture meaning you’ll have less force on the spine.

Bottom line…

Focus on more standing exercises like squats and deadlifts. If you have previous injuries, seek help, treat the symptom, and prevent it from happening again.

For more daily nutrition and fitness tips, be sure to follow the thousands of other Live Leaners that follow me on Twitter.

It’s all about the transformation 50,000 mission…eating better food and moving your body more effectively. You can do it.

If this video was helpful, show your support by clicking the social media buttons to share the videos to help me further my transformation 50,000 mission.

Lets also get a conversation going in the comments section below…

Think about it…do you perform more lifts standing up or seated? Leave your answer in the comment section below. 

Subscribe To My FREE Live Lean TV Health, Fitness, & Nutrition YouTube Channel For More Videos:

Questions For You:

- Do you currently do more of your lifts standing up or seated?

Be sure to share your answers in the comment section below and share this post with your friends via the social media icons on the side or below.

Get my full LIVE LEAN AFTERBURN 12 WEEK PROGRAM

click —> MAXIMIZE THE AFTERBURN EFFECT

Check out my FREE WORKOUT VIDEOS & PRINTABLE WORKOUTS, click —> FREE WORKOUTS

Check out my FREE COOKING VIDEOS & RECIPES, click —> FREE RECIPES

Also be sure to subscribe to my Live Lean TV YouTube Channel so you never miss a recipe or workout!

Fast Twitch Muscle Fibers vs. Slow Twitch Muscle Fibers

What’s up Live Leaners,

On today’s episode of Live Lean TV, I’m answering an interesting question I received from my Instagram…you are following me there right? OK, good Live Leaner.

The question went something like this…

I used to train for strength, I got bored, so I switched to marathon training. I’ve run my marathon, but I now notice I’ve lost strength… SO… I’m now back in the gym lifting weights. My problem is I notice I’m getting stronger in my upper body, but I’m not able to lift as much as I used too with my legs…what’s the deal?

Well…

It all comes down to your body’s muscle fibers…

Muscle fibers can be broken down into two different types. Fast twitch and slow twitch.

Slow Twitch Muscle Fibers

Slow twitch muscle fibers fire slower, so they are not as explosive, but they can go for longer periods of time before fatiguing. They’re mainly used for endurance training. So a marathon runner would use more slow twitch fibers.

Fast Twitch Muscle Fibers

Fast twitch fibers on the other hand, generate short bursts of speed and strength, but fatigue much quicker.  Sprinters and weight lifters would use more of these ballistic, fast twitch muscle fibers.

So as you can tell, the muscle fiber type you possess can influence which activities you’re good at. If you’re better at endurance sports like running, your body probably possesses more slow twitch fibers. If you can run fast and jump high, your body probably possesses more fast twitch muscle fibers.

So think about your goal…

Is it endurance based like running a marathon?  Or is it to get stronger, faster, and more explosive for a specific sport.

Whatever it is…

Your training needs to be focused on using those specific motor units and muscle fibers. 

So back to the original question…

…about why this person is gaining strength in his upper body but having a problem gaining strength back in his legs.

Well there is evidence showing that specific long-term ENDURANCE training can make fast twitch muscle fibers take on the properties of slow twitch muscle fibers in your legs.

So since you’ve been training for a marathon, the fast twitch muscle fibers in your legs may have taken on the properties of slow twitch fibers, thus you’re not able fire the leg muscles to lift as much.

Fortunately, the conversion is not permanent, and within a few months of continued strength training (probably 6 months), you should be able to fire up those fast twitch fibers and hit new personal best with your legs.

Follow My Training & Meals On Instagram

Thanks for the question. And be sure to follow me on Instagram, since you can ask your questions there as well.

I also post pictures of my training and what I’m eating there a few times a day.

Also, lets get a conversation going in the comment section below.

If this video was helpful, show your support by clicking the social media buttons to share the videos to help me further my transformation 50,000 mission.

Lets also get a conversation going in the comments section below…

Are you currently training for strength, fat loss, or endurance? Leave your answer in the comment section below. 

Subscribe To My FREE Live Lean TV Health, Fitness, & Nutrition YouTube Channel For More Videos:

Questions For You:

- What are you currently training for: marathon, sport specific, strength building, or fat loss?

Be sure to share your answers in the comment section below and share this post with your friends via the social media icons on the side or below.

Get my full LIVE LEAN AFTERBURN 12 WEEK PROGRAM

click —> MAXIMIZE THE AFTERBURN EFFECT

Check out my FREE WORKOUT VIDEOS & PRINTABLE WORKOUTS, click —> FREE WORKOUTS

Check out my FREE COOKING VIDEOS & RECIPES, click —> FREE RECIPES

Also be sure to subscribe to my Live Lean TV YouTube Channel so you never miss a recipe or workout!

Cardio Or Weight Training For Weight Loss?

What’s up Live Leaners,

Today’s Live Lean TV topic is one of my favourites and one that so many people get confused on…especially all my Live Lean Ladies…how you doin’?

What’s more effective for fat loss: lifting weights or cardio aerobic training?

Lets discuss…

For all the traditional cardio lovers out there (who I have nothing but love for), I’m sure your side of the discussion will weigh heavily on the point that the primary energy source that weight training uses is NOT fat…it’s carbohydrates.

That’s true…but here are the…

3 reasons why weight lifting is far more effective than aerobic training for fat loss

#1 Noradrenaline

Lets start with one of my favourite biochemicals…Noradrenaline. I just like to call her Nora though…how you doin’ Nora?

Mr. Weight Training is far more effective in turning ON Nora than Mr. Aerobic training. But why do we want to turn on Nora? Because when Nora is turned on, she then calls up her friends… the Brown Fat Cells.

Now you may think activating fat cells is bad. But not when we’re talking about the beautiful brown ones. Brown fat cells are a category of fat that BURNS calories rather than STORING them. I talked about this in my book Awaken The Abs Within. Brown fat cells increase the rate at which you burn calories, in other words, they  speed up your metabolism. Ah ya…brown fat cells…giggidy.

So to sum up this point, weight training turns ON Noradrenaline…then Nora activates more brown fat cells which helps burn MORE calories within a few hours after lifting weights.

MORE weight lifting, LESS aerobic training.

ok moving on…

#2 Growth Hormone

Weight training INCREASES the natural production of one of my fav girls…Ms. Growth Hormone.

Of course all the guys understand the importance Ms. Growth Hormone, but what about the Ladies? Should you be interested in inviting Ms. Growth Hormone over for a cup of coffee?

YES!!

Ms. Growth Hormone is a peptide hormone produced in your hypothalamus. One of her main roles in life is to regulate your BODY FAT and LEAN tissue. It’s also important for strong bones and a strong immune system.

When you perform high intensity exercises, like those found in my Live Lean Afterburn workout program, it produces a lot of lactic acid in your body. You know that burn you feel during an intense exercise? That’s lactic acid.

When this increases, your blood pH levels drops which then creates the release of growth hormone.

So remember, the fastest way to lose fat is to stimulate the release of growth hormone by lifting weights. Not aerobic training.

MORE weight lifting, LESS aerobic training.

On to the last one…

#3. Cortisol

You’re more likely to produce higher levels of cortisol and free radicals via aerobic training than weight training.

Coritsol is labelled as the stress hormone. He’s kind of like that annoying friend that always drags you to do things that INCREASES your body fat and STOPS you from building muscle.

All those people that do endless hours of steady state cardio have A LOT of cortisol pumping through their body. Excessive cortisol INCREASES body fat, especially in the belly, and stops you from building muscle.

So there are your 3 reasons why Weight Lifting is the superior method for fat loss.

But remember… what you eat is also very important when it comes to losing fat.

Click here to get my FREE Live Lean Starter Guide with a FREE one day meal plan with recipes.

Also, if this video was helpful, show your support by clicking the social media buttons to share the videos to help me further my transformation 50,000 mission.

Lets also get a conversation going in the comments section below…

I wanna hear your fat loss experiences with lifting weights vs. aerobic training. What method gave you better overall results? Leave your answer in the comment section below.

Subscribe To My FREE Live Lean TV Health, Fitness, & Nutrition YouTube Channel For More Videos:

Questions For You:

- What method of training have you had better fat loss results with: weight training or aerobic cardio?

- Were you following a designed workout program? If so, which one?

Be sure to share your answers in the comment section below and share this post with your friends via the social media icons on the side or below.

Get my full LIVE LEAN AFTERBURN 12 WEEK PROGRAM

click —> MAXIMIZE THE AFTERBURN EFFECT

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Cheat To Lose More Fat. 6 Cheat Meal Rules.

Hey Live Leaners,

On today’s episode of Live Lean TV, I wanted to cover a fun topic…CHEAT MEAL RULES!

First…Lets be real.

I don’t care how focused you are with your fitness goals…everyone needs to have a little fun.

If you’re following a long-term low carb nutrition plan (in a calorie deficit) that gives you NO lenience to have the occasional cheat meal, you are preparing yourself for failure. Typically people don’t last anymore than 12 weeks on a strict, zero-cheat policy. And when they do quit, they go back to their old ways and fatten up even quicker.

When it comes to living lean, it’s all about implementing healthy lifestyle habits that are SUSTAINABLE and MAINTAINABLE over the long-term.

This includes having the ability to eat a cheat meal to “re-carb up” once in a while.

If you’re consistently in a calorie deficit…

…a cheat meal can actually help re-ignite your thyroid and leptin hormones to increase your metabolism and burn even more fat.

I typically do 1 cheat meal for every 30 healthy meals. For example, if you’re eating 5 healthy meals a day, by following this 30 to ratio, you could have a cheat meal once every 6 days.

BUT….

I’m not allowing you to just eat whatever they want, whenever they want.

Here are my 6 cheat meal rules…

… to make your cheat meals work in your favour:

#1. You only get a cheat meal IF…

…you honestly followed your healthy meal plan for the other 30 meals for that week.

#2. Include a protein source…

…with your cheat meal and eat it first.

#3. Sit down at the dinner table and eat…

…DO NOT eat in front of the TV. Also, once you get out of your seat, the cheat meal is over. In other words, don’t order an extra large pizza and store the leftovers in the fridge. Don’t test your mental strength by keeping bad foods in your house. Eat the cheat meal, then move on.

#4. Make smarter cheat meal choices…

…stay away from foods containing trans fats. Even though this is a cheat meal, these man made fats are deadly to your body’s cells and are not recommended EVER. Foods high in trans fats include: fast food french fries, anything fried or battered, baked goods like pie and cookies, and foods containing margarine.

#5. If you are already lean (<10% body fat for guys and <17% for girls)…

…and are following a lower carb plan, THEN and ONLY then can you begin TESTING a full cheat DAY, if you want. However, If you’re currently over these body fat %’s, stick to the 30:1 ratio of one cheat MEAL for every 30 healthy meals.

#6. Should you do your cheat meal on training or non-training days?

The answer is specific to your mental strength. Ask yourself, “am I able to have a cheat meal on my non-training day and still stay focused to get to the gym the next day for a heavy leg workout? If so, do it this way. However, if a non-training day plus a cheat meal ignites your previous bad lifestyle habits, leading you to skip future workouts…eat your cheat meal on your training day.

When it comes to cheat meals, we need to be careful not to ignite old bad behaviours. 

So there’s your 6 cheat rules.

In the comment section below, I want to hear if you incorporate cheat meals into your diet.

And if you’re new to healthy eating, I recommend you go download my FREE Live Lean Starter Guide that includes my 10 steps to healthy eating.

That’s it for this week Live Leaners.

If this video was helpful, show your support by clicking the social media buttons to share the videos to help me further my transformation 50,000 mission.

Lets also get a conversation going in the comments section below… do you incorporate cheat meals into your diet?

Subscribe To My FREE Live Lean TV Health, Fitness, & Nutrition YouTube Channel For More Videos:

Questions For You:

- Do you incorporate cheat meals into your diet?

- If so, how often do you eat them and do you eat them on training or non-training days?

Be sure to share your answers in the comment section below and share this post with your friends via the social media icons on the side or below.

Get my full LIVE LEAN AFTERBURN 12 WEEK PROGRAM

click —> MAXIMIZE THE AFTERBURN EFFECT

Check out my FREE WORKOUT VIDEOS & PRINTABLE WORKOUTS, click —> FREE WORKOUTS

Check out my FREE COOKING VIDEOS & RECIPES, click —> FREE RECIPES

Also be sure to subscribe to my Live Lean TV YouTube Channel so you never miss a recipe or workout!

Increase Strength. Build Bigger Arms.

Hey Live Leaners,

On today’s episode of Live Lean TV, I’m going to share 1 training insider tip on how many pro athletes, US special forces, and MMA fighters build their incredible strength faster.

Train with THICKER barbells, dumbbells, pull up bars, and cable attachments.

Lifting with thicker bars increases the muscle fiber activation with your grip, forearms, biceps, and triceps. This activates more muscle fibers and can lead to greater strength and muscle gains in your upper body… especially your arms.

Say goodbye to chicken noodle arms.

Also a lot of people complain about symmetrical muscle imbalances such as one bicep being bigger than the other, thick bar training has also been shown to help re-balance right and left side strength imbalances.

Thick bar training is best used for curling and pulling movements like upright rows, preacher curls, and standing bicep curls. Some even use them for pushing motions and have reported that their joints felt better since it can relieve stress from the wrist, elbow and shoulder joints.

Unfortunately not many gyms are equipped with thick bars…

…and if they are, they’re super expensive to join.

But that’s all good. cause there’s a cheap, easy to travel with, and comparable solution.

Check these Fat Gripz out.

You can bring them to the gym and attach and detach them to barbells, dumbbells, chin up bars, or cable attachments (like a rowing machine bar).

If you really want to build, bigger and stronger arms, focus on the lowering of the weight (called the eccentric or negative) during a bicep curl. slowing the eccentric will really fire up the burn and increase your forearm and grip strength.

Remember…

Your body is only as strong as it’s weakest link. 

So if your back and legs can deadlift 400lbs but your forearms can only do 200lbs…that’s going to limit your overall development.

These Fat Gripz can help strengthen your weakest link.

BUT you don’t need to use them for every pulling or curling workout. Just think of them as another tool in your toolbox of ways to build variety and throw a different stimulus at your body.

What Are Fat Gripz?

They’re made of a non slip, dense foam type device so they’ll last a long time and…

I’m pretty sure they also have a 60 day money back guarantee if you’re not happy with them.

So go check them out.

If this video was helpful, show your support by clicking the social media buttons to share the videos to help me further my transformation 50,000 mission.

Lets also get a conversation going in the comments section below… what areas of your body do you consider your weak link? I’d love to hear your thoughts.

Subscribe To My FREE Live Lean TV Health, Fitness, & Nutrition YouTube Channel For More Videos:

Questions For You:

- What areas so you consider your weak points when it comes to strength?

- Have you ever used Fat Gripz?

Be sure to share your answers in the comment section below and share this post with your friends via the social media icons on the side or below.

Get my full LIVE LEAN AFTERBURN 12 WEEK PROGRAM

click —> MAXIMIZE THE AFTERBURN EFFECT

Check out my FREE WORKOUT VIDEOS & PRINTABLE WORKOUTS, click —> FREE WORKOUTS

Check out my FREE COOKING VIDEOS & RECIPES, click —> FREE RECIPES

Also be sure to subscribe to my Live Lean TV YouTube Channel so you never miss a recipe or workout!