Answering Your Questions on Camera in 1 MINUTE OR LESS!

What up Live Leaners,

Since I’ve been getting so many questions from you, I’ve decided to add a new series to Live Lean TV, called the #LLTV “Lightening Round”. This is where I’m going to answer your questions in 1 minute or less on camera. My goal is to keep each video less than 3 MINUTES! 

To get your question answered on Live Lean TV, send me your questions on Twitter, Facebook, Instagram (@BradGouthro), YouTube, or in the comment section below.

YOU MUST WRITE #LLTV beside your question to get it answered on an episode!

You ready?

Here are today’s Lightening Round questions:

0:36 Best Exercises To Thicken The Back? <– click to watch video answer with demonstrations

I love chins ups, but be sure to use a full range of motion and bring your lower sternum to the bar (as shown in the above video link). I also love machine rows, but be sure to hold the contracted position for 3-4 seconds.

0:52 Best Rep Range To Build Maximum Strength?

Train with loads 70-100% of 1RM & lift in the 1-6 rep range.

1:05 My Shoulders Hurt When I Train Them. Should I Stop? <– click to watch video answer with demonstrations

Actually you could get away with NOT training them. Shoulders can still grow when left alone because you get plenty of work via chest training.  But if you want to stick with at least one shoulder exercise, stick with shoulder abduction work such as cable lateral raises (as shown in the above video link) once every 10 days.

1:30 How Do I Know If I’m Overtrained?

I would say 95% of people ARE NOT overtrained. But try this tip: record your bodyweight after you go to the bathroom in the morning. If you’ve kept your diet consistent but you see a drop of 3.5% in your bodyweight overnight, you’re probably overtraining. In other words, if you’re 180lbs in the morning, and then drop to 174lbs at night, you may be overtraining. Solution is decrease the volume (the # of sets and reps) but NOT the intensity.

2:05 How I Can Improve My Vertical Jump? <– click to watch video answer with demonstrations

Focus on power lifts like the power snatch (as shown in the above video link). It’s much more effective than those jump stretch-bands in my opinion.

2:16 Do I Like Kettlebells?

Yes I do. Great for the posterior chain (the muscles on the backside) and great for improving explosive strength.

In the comment section below, let me know what LIGHTENING ROUND questions you have.

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.

Questions For You:

- What questions (fitness, nutrition, or personal) would you like me to answer on Live Lean TV?

- Do you like the new LIGHTENING ROUND segment concept?

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!

Know Your Muscle Fiber Types

What’s up Live Leaner…I’m going to assume  you’re feeling awesome, energetic, and leaner than ever…

Why?

Because YOU keep tuning in to Live Lean TV, episode after episode. Big thank you for that…

…and a big fist bump too.

Alright, I know a lot of people still take on the task of designing their own workout programs. And that’s cool, but I just want to make sure you’re taking the following into consideration when designing your workout program.

YOUR MUSCLE FIBER MAKEUP.

Exciting, I know.

I touched on this in an earlier episode of Live Lean TV, but today, I want to talk about it in more detail.

Before we do that, keep this simple statement in mind:

The same workout design that is effective for one muscle group MAY NOT be effective for another muscle group.

In other words, just because the typical hypertrophy approach of 4 sets of 12 reps may have helped build you bigger arms, it doesn’t mean that same design will also work on building bigger legs.

Different muscle group = Different muscle fibers = Different training stimulus required

Think of it this way. It takes more than just training hard to accomplish your goals. You also have to train SMART.

Lets first look at the muscle fiber types in your body…

2 Basic Categories of Muscle Fiber Types

Type I: Slow Twitch Muscle Fibers

People that perform aerobic/long endurance activities like marathon runners primarily train the Type I slow twitch muscle fibers.

Type II: Fast Twitch Muscle Fibers (classified into 2 subcategories: Type IIa & IIb)

- Type IIa fibers have more endurance than Type IIb fibers and help grow more muscle mass. Bodybuilders tend to perform sets between 20-70 seconds long, which helps them obtain more development in muscle building Type IIa fibers.

- Type IIb fibers are developed for more power. Powerlifters tend to performs sets less than 20 seconds, which helps them become more powerful.

For optimal strength gains, keep the following 2 tips in mind:

#1. For muscle groups with a higher FAST TWITCH muscle fiber type makeup…

I’d TYPICALLY (but not always) have my clients using:

a) lower reps (in the 1-6 rep range)

b) heavier weight (70-100% of their 1RM – 1 rep max)

c) more sets (typically 5+)

d) short intra-set rest intervals (1-3 seconds) for big moves like the barbell deadlift. This means when the plates on the barbell hit the floor, stop (keeping your hands on the bar), wait 1-3 seconds, then explode back up. Click to watch an example.

MUSCLE GROUP EXAMPLE #1:

The hamstrings are an example of a muscle group that are comprised mainly of fast twitch muscle fibers. Based on the above (a-d), when building strength, here’s one example of how to train them doing a barbell deadlift:

a) 5 reps

b) 85% of 1 Rep Max (1RM). For example: if 1 RPM = 315 lbs, 85% of 1 RM would be 270 (315 x .85)

c) 5 sets

d) 3 sec intra rest interval between reps.

MUSCLE GROUP EXAMPLE #2:

The calves are primarily made up of the gastrocnemius (the upper portion of the calf) and the soleus (the lower portion of the calf).

Even though both are classified as calf muscles, the gastrocnemius is comprised of approximately 60% fast twitch muscle fibers and the soleus is comprised more of slow twitch muscle fibers (it’s only approximately 12% fast twitch).

Therefore your approach to training your calves needs to be different.

Standing calf raises (which hits the upper calf – fast twitch):

a) Set would last for approximately 20-40 seconds (usually 10-15 slow tempo reps)

b) 85% of 1 RM. 1 RM = 400 lbs, 85% of 1 RM = 340 lbs (400 x .85)

c) 5 sets

d) For me, an intra set rest doesn’t typically apply to this small muscle/short range move, but you could add it in if you’re going really heavy.

As mentioned, the lower calf (soleus) is primarily a slow twitch muscle fiber. Lets talk about the optimal way to train slow twitch muscle fibers in TIP #2.

#2. For muscle groups with a higher SLOW TWITCH muscle fiber type makeup…

Since slow twitch muscle fibers tend to have higher levels of endurance, for optimal results I’d TYPICALLY (but not always) have my clients using:

a) higher reps

b) lighter weight

Seated calf raises (which hits the lower calf)

a) 40+ seconds (usually in the 15-25 rep range) which is the proper time under tension needed to create muscle growth in this slow twitch muscle.

b) lighter weight

So that is just ONE way to train for optimal strength gains via the muscle fiber type.

Remember, regardless if you’re a guy or girl, looking to build muscle or lose fat…

…the more muscle you build. The more fat you will CONSISTENTLY burn off. Muscle gains should always be one of the main focuses in your training.

Try applying these tips to your training and take your gains to a whole new level.

Or if you want all the guess work taken out and have a program customized to you needs…

I highly recommend you consider investing and applying for our Live Lean custom coaching program. All the guesswork removed. We supply the workout, we supply the nutrition plan, and we keep you accountable!

In the comment section below, let me know if you’ve ever optimized your workouts via your specific muscle fiber types or if this is all new to you.

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 Fitness, & Nutrition YouTube Channel For More Videos:

Questions For You:

- Have you ever optimized your workouts based on muscle fiber type? 

- If so, what were your results? Faster, stronger, bigger, or leaner?

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!

Tabata Workout Intervals To Lose Weight Fast

What up Live Leaners!

It’s been a while since I filmed a new Tabata Workout for you on Live Lean TV. So rather than coming back with a wimpy routine (which then of course of course couldn’t be classified as a “tabata workout“), I decided to really crank up the intensity with a box/riser/steps routine.

So all I ask of you is for 4 FREAKING MINUTES of your time so I can kick your body into fat burning mode.

You in?

Of course you are.

Here’s the tabata workout routine…

4 Minute Tabata Workout – Mirrors Workout

Tabata Workout Interval #1: Box Jumps x 20 sec

Rest: 10 sec

Tabata Workout Interval #2: Side-To-Side Step Ups x 20 sec

Rest: 10 sec

Tabata Workout Interval #3: Dynamic Step Ups x 20 sec

Rest: 10 sec

Tabata Workout Interval #4: Burpee Box Jumps x 20 sec

Rest: 10 sec

REPEAT 1 MORE TIME!

That’s it. 4 minutes and you’re done.

Do this workout first thing in the morning to help wake up your body and speed up your metabolism for the day.

Or, use this as your workout finisher. I DARE YOU to try this as your workout finisher on leg day!

Click here for a full list of my tabata workouts.

In the comment section below, let me know what other YOUTUBE FITNESS PEEPS you watch.

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 Fitness, & Nutrition YouTube Channel For More Videos:

Questions For You:

- What other YOUTUBE FITNESS PEEPS do you regularly watch?

- What new beats have you recently added to you iPod?

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!

Hill Sprint Interval Workout

Alright Live Leaners, it’s time for me to show you one of my secret weapons to live lean: a Hill Sprint Interval Workout.

If you’ve been a long time subscriber of Live Lean TV, you no doubt already know my feelings on people WASTING their time doing SLOW and STEADY endurance cardio.

Side note: as I mentioned in a previous video/blog post, I do recommend beginner obese individuals follow a slow and steady cardio routine (and weights) for JUST the first 8 weeks. Once the initial 8 weeks is up, progress to interval training, and then eventually building up to a hill sprint interval workout like this.

BUT…if that’s not you…

And you know who I’m talking about…Joe, Judy, Jeff, Jennifer and I’m sure many others with names that don’t start with the letter ‘J’.

STOP WASTING YOUR TIME DOING AEROBIC/ENDURANCE CARDIO, if your goal is fat loss!

Here’s how it usually all plays out…

After a long days work (or short night’s sleep), these people force themselves to go to gym (hi-5 for discipline)…

…they step on elliptical machine #5 (because you know you always have to choose the same one)…

…then like a hamster in a cage, they start “ellipticaling” for 60-90 mins (I’m now taking away the hi-5).

Want to know know how I can pick out these people EVERY TIME?

Their physique never changes. How’s that for a slap up side the head?

Why not follow this short (but intense) ANAEROBIC cardio workout that actually BUILDS MUSCLE & INCINERATES FAT FASTER!

Welcome to a Unique Live Lean Hill Sprint Interval Workout

Hill Sprint Interval #1: 400m

Rest: 2-3 mins

Hill Sprint Interval #2: 300m

Rest: 2-3 mins

Hill Sprint Interval #3: 200m

Rest: 2-3 mins

Hill Sprint Interval #4: 100m

AND YOU’RE DONE!

That’s right, there’s no need for a round 2. Based on the intensity of this workout, your body will be drained, and the fat burning machine (your body) has now turned on the switch to incinerate fat!

Add this Hill Sprint Interval Workout one time a week for faster fat loss while building lean and sexy muscle.

In the comment section below, let me know what your favorite form of cardio is.

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 Fitness, & Nutrition YouTube Channel For More Videos:

Questions For You:

- What is your favorite form of cardio?

- If you still do slow and steady cardio for fat loss, what will it take for me to convince you to switch it up to HIIT?

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!

Why My Views On Nutrition Have Evolved

What up Live Leaners,

So some of my old school subscribers that have been around since my early 2011 YouTube years have asked…

“Brad – If we’re supposed to reduce consumption of grains and dairy, why do you use them in your earlier cooking videos.” 

I admit, have talked about specific foods and used them in some of my old cooking shows that I don’t eat anymore. Mainly dairy and grains.

Does this make me just another dumb flip-flopper? Um noooo… I’m more smarter than you think.

If you think people can’t change their views on things based on new findings, you’d probably still think these…

5 Ridiculous Ideas On Health That Have Evolved

#1. Coca-cola was medicine

It’s true coke was once marketed as a medicinal tonic. Doctors and their silly medicines.

#2. Virginity could be lost only once

Wait a minute…isn’t that true? There’s such thing as vaginal restoration surgery to tighten muscles?

OK moving on…

#3. Cigarette smoking was healthy and DID NOT cause cancer 

Of course this study was sponsored by cigarette companies. Those greedy sons of bitches.

#4. No need to wash hands before surgery

19th century doctors didn’t think they needed to wash there hands to get rid of germs before surgery. That’s just nasty.

 #5. LSD cures alcoholism and schizophrenia.

The hallucinogen LSD was once thought to be the cure to alcoholism and schizophrenia. Ok, I’ve never taken LCD so I don’t know how to act.

The point is…

My views on fitness and nutrition have evolved and will continue to evolve. Why?

Because I’m a big time reader and am constantly learning from the best of the best and applying these new findings to my own lifestyle.

Never stop learning. 

So I’ll leave you with this…

If there is one thing i am certain of…it’s that i will never be certain about anything again.  

Thanks for listening to my rant Live Leaners.

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.

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:

In the comment section below, let me know if I missed any ridiculous ideas on health.

Questions For You:

- What are your favorite ridiculous health claims?

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!

Female & Male Exercises For The Arm & Shoulders

Vince Gironda Body Drag Curl: (click to watch video demo)

1. Bend over and pick up the barbell.

2. Use a just wider than shoulder width grip and be sure to keep your elbows into your sides and back. By keeping your elbows back, this builds the lateral (outside) head of the bicep.

3. Drag the barbell up to your neck, ensuring the barbell remains in contact with your body throughout the movement (remember – it’s a drag, not a typical curl).

4. When you get to your neck, make sure you keep your elbows back and down. Then let the weight down, keeping it as close to your body as possible, so the barbell brushes against you (not away from you). When you curl the barbell away from you, it pulls in the front deltoid of the shoulder.

WHY I LIKE IT: When most people train biceps, they’re building the inner cuts of the arm. However people never see that part of your bicep if you’re rocking a sleeveless shirt walking down the street. This Vince Gironda Body Drag Curl works the outside lateral aspect of the bicep.

2. Vince Gironda Dumbbell Alternate Side Swing (click to watch video demo)

1. Stand with your feet slightly apart.

2. Lift the dumbbells so one arm does a lateral raise and the other arm is bent as if you’re trying to cover your eyes with the inside of your elbow. It should look like you’re pull back on a bow and arrow.

3. Palms should be facing down at all times.

4. Keep switching the movements side to side.

WHY I LIKE IT: Besides looking uber-cool, you feel new tension on the shoulders that you won’t feel from any other lift.

3. Vince Gironda Perfect Curl (click to watch video demo)

1. The starting position is the same as a regular standing barbell curl.

2. Begin by shifting your weight towards your heels by moving your upper torso back. The end position should have your shoulders behind your hips and knees.

3. Begin to curl the weight from that position while slowly bending your upper torso forward.

4. The bottom of this position will have your shoulders in front of your hips and knees. Now lower the bar while shifting your weight back on the heels and move your upper torso back.

NOTE: DO NOT cheat by swinging your torso to create momentum. Keep it slow and under control. Try a 4032 tempo. Lower for 4 seconds, curl for 3 seconds, then squeeze at the top for 2 seconds. Go light to begin as it’s more difficult than a regular curl.

WHY I LIKE IT: The changes in angles puts maximum tension on your muscles throughout the entire movement. Some people say this may be the best bicep building exercise you can do.

4. Fat Gripz Reverse Curl Superset (click to watch video demo)

1. Start with a set of Fat Gripz reverse curls x 6 reps.

2. Remove the Fat Gripz (creating a 10 sec rest) and then do another set of 6 reps using the same weight.

Trust me, you’ll have to start with a lighter weight.

WHY I LIKE IT: This superset will put a lot of good tension on your forearms (brachioradialis), biceps (brachialis), and will help strengthen your wrist extensors due to the oversized Fat Gripz.

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.

In the comment section below, let me know what your favorite arm exercises are.

And if you don’t have one, YOU NOW DO –> 12 Week Build A Butt Workout

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:

Have you ever tried any of these exercises for the arm & shoulders?

Questions For You:

- What are your favorite butt lift workout exercises?

- Have you ever tried any of these exercises for the arm and shoulders?

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.

It’s Time For You To BUILD A BUTT with the best 12 week butt lift workout program:

Click to go to the exclusive 3 Day 40% BUILD A BUTT Discount Page

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 Tone Your Butt

Are you looking for the best BUTT LIFT Workout? Of course you are.

You’re about to take a 12 week journey to your new booty.

AND BEFORE I FORGET…GUYS…

If you haven’t heard or noticed yet, the ladies like a nice butt on their guys too. Am I right ladies?

Damn right I am.

On today’s episode of Live Lean TV, co-creator of Build A Butt, Jessica Rumbaugh and I go through one of the workouts from the 12 week Build A Butt workout program.

This circuit is comprised of glute exercises that will turn all those flat butts into lifted, toned, round, and mouth watering buns of steel!

Best Butt Lift Workout Circuit

This circuit is comprised of the following glute exercises from Phase 3 (page 17) of the Build A Butt 12 Week Workout Program.

A1. Back Squat x 6 (Tempo 4010)

A2. Drop Lunge x 12/leg (Tempo 20X0)

A3. Dumbbell Deadlift x 25 (Tempo 2010)

Rest: 10 sec between each exercise, then 2 mins after the circuit.

Repeat: for a total of 3 circuits.

It’s Time For You To BUILD A BUTT with the best 12 week butt lift workout program:

Click to go to the exclusive 3 Day 40% BUILD A BUTT Discount Page

Are you looking to Build A Butt?

In the comment section below, let me know what your favorite butt lift workout is.

And if you don’t have one, YOU NOW DO –> 12 Week Build A Butt Workout

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 are your favorite butt lift workout exercises?

- Are you currently trying to lift, tone, and build a better butt?

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.

12 Week Build A Butt Program

click to DOWNLOAD  —> Yes, I want to build a butt!

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 Lose Fat & Build Muscle

Is there anyway to retain (and build) muscle while on a fat loss program?

YES!!!

If you watched the last episode of Live Lean TV called, the 14 Day Lose Fat Quickly Diet Challenge, you’re probably now following a 14 day TEMPORARY diet that puts your body in a SAFE calorie deficit.

The question you may now be asking is…

“Brad does this calorie deficit mean I’ll also lose my precious muscle?”

Great question Live Leaner.

And I have an even better answer for you…

“probably not…but maybe.”

Yeah, great answer Brad.

However, if you follow these 2 diet tricks, you’ll be setting your body up to burn fat without losing muscle.

Burn Fat Without Losing Muscle Trick #1:

Every body reacts differently, BUT with the Lose Fat Quickly 14 Day Challenge, you will be consuming a lot of healthy dietary FAT.

And this is KEY.

A low carb AND low dietary fat diet is where most guys and girls lose muscle. 

Essentially they’re eating too lean.

How can you eat TOO LEAN?

Think of those people that only eat EGG WHITES and chicken.

Side note: eat the whole egg would ya! 90% of the nutrients are in the yolk!

Your body NEEDS quality HEALTHY DIETARY FATS even when you’re trying to lose fat. And when I say QUALITY…I’m not talking about a Big Mac (sorry Ronald).

Focus on consuming inflammation fighting omega-3 fats. 

Our DNA has only evolved .02% over the past 40,000 years, however our cavemen ancestors ate a lot more omega-3s than we do today.

You can load up on foods rich in omega-3s by eating:

- Wild fish and seafood

- Free range eggs

- Grass fed beef

You can also supplement with a high quality fish oil. I love Ascenta NutraSea omega-3 fish oil. The lemon and mango flavors taste great. Get 25% off by using discount coupon code: “LIVE LEAN” at the checkout.

Bottom line…

To maintain, and in some cases build muscle, you need to take in A LOT of dietary fat when you go low carb to lose fat.

Burn Fat Without Losing Muscle Trick #2:

One of the most important supplements to maintain muscle on a fat loss program are Branch Chained Amino Acids (ie. BCAAs). I usually add some to water before, during, and after my workout, and sometimes in my water bottle between meals. BCAAs act like an ozone layer protecting your muscles from breakdown.

And while you’re at it…drink a high quality greens powder in the morning as your vitamin & mineral insurance AND natural energy boaster.

BOOM!

I’m interested in your experiences with burning fat while gaining muscle. Have you had any positive experiences doing this?

In the comment section below, let me know!

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 had any positive experiences in accomplishing the often termed “impossible” task of burning fat while gaining muscle?

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 Lose Fat Quickly In Two Weeks

Hey Brad, I did the challenge and I’ve lost 5 pounds over the 2 weeks. I wasn’t even really strict. This really does work and if I had been more strict I know I would have lost even more. – Shannon

Beach season is almost here and with that, I always get asked, “Brad, how can I lose fat quickly, in 2 weeks?”.

Ask and you shall receive.

Are you ready for the Live Lean 14 day “Lose Fat Quickly” Diet Challenge?

But Wait…

I know what you’re thinking, “Brad, I thought you hated lose fat quickly diets?”.

WELL TYPICALLY I DO! BECAUSE THEY SUCK.

However I love challenges, and this short-term diet approach does work…especially for approximately 75% of the population who are carb sensitive.

But I have to be upfront…this diet challenge MAY NOT be for everyone.

If you’re a…

…vegetarian, this diet challenge won’t work for you. And like any diet challenge…

…if you’re not committed, this won’t work for you.

This Live Lean 14 Day “Lose Fat Quickly” Diet Challenge is similar to the “Protein Goal Diet” created by Charles Poliquin.

Here’s how the 14 Day “Lose Fat Quickly” Diet Challenge works…

[Note: Another Live Leaner just told me she created a Facebook Event Group as support for this 14 Day Diet Challenge. Join it here --> https://www.facebook.com/events/147685102086134/]

1. High protein from animals…

mmm…beef, chicken, fish, seafood, turkey, eggs.

2. High omega-3 fats…

mmm…more fish, free range eggs, grass fed beef, and of course a high quality fish oil supplement

3. Carbs LIMITED to…

mmm…green veggies…BUT IN UNLIMITED quantities.

DAMN THAT’S GOOD!

Sure, some people can still get results when eating sugary carbs BUT the problem tends to be with portion control. Once you have some sugar, it usually leads to more. So, lets remove that temptation for the next 14 days.

To calculate your Protein goal…

MALES: multiply 1.5-2.0 by your bodyweight in pounds.

For example, I’m 180 lbs…

18- x 1.5 = 270 grams of protein per day.

or 180 x 2.0 = 360 grams of protein per day.

My protein goal range per day is 270-360 grams per day for the next 14 days. 

FEMALES: multiply 0.6 by your bodyweight in pounds.

For example, if you’re 150 lbs…

150 x 0.6 = 90 grams of protein per day for the next 14 days.

To calculate your Fish Oil goal…

Charles Poliquin (creator of the diet) recommends multiplying 1.5 by your body fat in pounds and consuming that number in grams of a fish oil supplement.

MALES/FEMALES:

For example, I’m 8% body fat…

180 lbs x 8% = 14.4 lbs of body fat.

14.4 x 1.5g = 21.6 grams of omega-3 fish oil per day for the next 14 days.

THIS IS ACTUALLY how much Ascenta NutraSea Omega-3 Fish Oil I take a day (I take the liquid, not the capsules). Use DISCOUNT CODE: “LIVE LEAN” for 25% off.

However, if you have higher body fat than me, you can see taking even more fish oil per day could be very expensive.

If this is the case, MY recommendation: follow the dosage recommendation on your fish oil product, BUT really focus on eating a lot of omega-3 rich fish like salmon, mackerel, sardines, etc. for the next 14 days.

Also add other healthy sources of dietary fat as well…

Nuts, seeds, coconut oil, olive oil, avocados…you can get a full list of healthy sources of fat via my grocery list. Access that grocery list via my Live Lean Starter Guide.

For carbs…

It should all come from green veggies. This means no starchy carbs like potatoes AND NO FRUIT.

Yes, I said it…no fruit. Since we’re trying to limit sugar for the next 14 days, even though fruit is healthy, it has a lot of sugar.

Meal Times…

Aim for 6-7 meals a day.

Note: If you’re like me and take branch-chain amino acids (BCAAs) during your workout, you can count that as the 7th meal.

So divide your total protein number in grams by 6 or 7.

For example, my protein goal was 270-360 grams per day.

If you’re eating 6 meals a day: 270/6 = 45 grams per meal

If you’re eating 7 meals a day: 270/7 = 39 grams per meal

or

360/6 = 60 grams per meal

360/7 = 51 grams per meal

Now you don’t need to be exact and obsessive to lose fat quickly.  

At first, use a scale to get a visual appreciation for the portion size needed to hit your goal. Once you get this basic understanding, you can eyeball it.

Also, remember this trick, 100 grams of animal protein like beef, chicken, and seafood is roughly 22 grams of protein. My goal is 45g of protein per meal, so I need roughly 200 grams of meat per meal.

Always be sure to rotate your food choices…

…especially your protein sources. Don’t just eat 7 meals of chicken. Plan a meal with beef, then chicken, then fish, etc.

And a little tip…whenever I go out to eat, I always try to order a protein source I don’t normally eat at home, like a different type of fish or meat.

And Finally…

1. Stop eating 2 hours before you go to bed.

2. If you miss a meal or two through the day, DO NOT try to pile in the food before you go to bed. Forget about it and start fresh the next day.

3. Treat yourself to a cheat meal after the initial 14 days and continue eating a cheat meal every 5 days. And once you get below 10% body fat (or 20% for females), enjoy a full cheat day!

After 14 days…

Compare your before/after pics, share them with me, and analyze how you feel internally. 

How To Tell If You’re Sensitive To Carbs…

You know I’m all about teaching you how to get and more importantly STAY lean. Typically once you’re living lean for a year and a half, your sensitivities to carbohydrates can go down.

One way to test this is where you tend to store fat. If you store fat in the “love handles” or the subscapular site (over your upper back) it can be a sign you have sensitivities to carbs.

As your tolerance to carbs goes up, you’ll notice the body fat in these 2 areas will go down.

So there you go…give this 14 day lose fat quickly diet challenge a try. You never know, you could love the results and maintain it FOREVER!

I’m interested in your experiences with this 14 Day Lose Fat Quickly Diet Challenge.

In the comment section below, let me know how you do!

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:

- Have you had any success in the past with 14 day lose fat quickly diets?

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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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.

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

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.

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!