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!

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

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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

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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

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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!

Starters Tip To End Obesity & Start Losing Weight Safely

Hey Live Leaners,

If this is your first episode, I want to welcome you to the show and encourage you to be awesome by subscribing to Live Lean TV. I’m transforming 50,000 people to live the lean lifestyle and I want you to become my next success story. By subscribing to Live Lean TV,  you’ll be notified of new episodes every Monday & Wednesday.

Now…lets move on to today’s topic.

Most obese people know they need to exercise. But the question is, what is the most effective and safest way to begin losing weight?

You may be surprised by my answer.

The most effective and safest way to begin losing weight if you’re obese

I want you to begin with low intensity aerobic exercise to initiate the fat loss process.

Yep, I said low intensity aerobic activity and I said initiate (in other words…start the process).

However, I only want you to do low intensity aerobic exercise for the first 8 weeks.  After those initial 8 weeks, just like if you did the same weight lifting program for 8 weeks…

Your body will adapt to the low intensity stimulus and fat burning will slow down.

If you don’t believe me, just look at the bored to death people that continuously do the same cardio workout day after day. Their body’s never change. They use the same machine, the same speed, the same incline, the same resistance, and the same amount time.

Can you say comfort zone?

I will not allow you to be one of those cardio zombies.

For the first 8 weeks I want you to do…

5 low intensity aerobic workouts a week. Anymore than 5, and you can run the risk of suppressing your immune function, thus getting sick, and missing workouts.

NOT what we want.

Also aerobic training can cause oxidative stress, so be sure to take in a lot of antioxidants from food to offset the oxidation in the body.  If you’re not eating enough antioxidant rich foods, antioxidants can also be consumed via supplements. Here’s a link to an antioxidant supplement that I used and trust.

BUT hold up…

Do you think your workouts are only going to be comprised of low intensity cardio?

Not when I’m training you.

You’re going to start your workouts by lifting weights. I know what you’re thinking…my main goal is to lose fat, not build muscle.

You didn’t just say that did you?

Bad Live Leaner.

When your main goal is to lose fat, you always want to increase your lean body mass i.e. muscle. 

When you add more muscle, your basal metabolic level goes up. This means you’ll be burning more calories even when you sleep.

Cool!

Muscle is the only tissue in your body that burns calories. So the more active muscle tissue you have, the more calories you’ll burn, and the more fat you’ll incinerate.

After lifting weights you’ll then finish your workout with low intensity cardio. This is important…

Weights first. Cardio after. 

Click here where I did a whole video on why lifting first and cardio after is extremely important for more effective fat loss results.

If you’re currently considered obese, your action step for the first 8 weeks is to…

1. Workout 5 times a week: Each workout consists of weight lifting first, then low intensity cardio after. Do this for no more than 8 weeks. Once the 8 weeks is up, we’ll move you into an interval training program, like my Live Lean Afterburn program, to kick up the fat burning to the max.

2. Be sure to consume a lot of antioxidants to offset the increase in oxidative stress.

So that’s it, if you learned anything new or enjoyed this video, be sure to click the social media buttons below to share it with your friends. I also want to hear what you did to lose weight. Be proud and share it in the comment section below for all the other Live Leaners to see.

We’ll see you at the next blog.

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

Questions For You:

- Did you lose a lot of weight in the past?

- If so, what were the main things you did that helped with your weight 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!

Do These 7 Exercises To Burn Belly Fat FASTER

Hey Live Leaners,

On today’s episode of Live Lean TV, I’m taking you into the gym with me to show you 7 of the best exercises to burn belly fat faster.

You may be surprised that none of these exercises include crunches.

Remember, the key to burn belly fat faster is to burn more calories faster. There is no such thing as spot reduction (i.e. targeting one area of your body with direct exercises to burn fat). This means 1000′s of crunches WILL NOT create a high enough calorie burn to actually burn a lot of belly fat.

The best way to burn a lot of belly fat fast is via compound, multi-joint exercises that hit your biggest major muscle groups.

Guess where those big muscles are? In your legs!

I don’t care if you already have big, strong legs…

Train them more. Make them stronger.

Not only do these 7 exercises burn a lot of calories, they also maximize the afterburn effect. If you’ve been following me for a while, you know the fastest way to live lean is to incorporate more exercises in your workouts that increase the afterburn effect. Essentially this allows your body to burn more calories AFTER your workout is finished, for up to 48 hours.

So essentially, you’ll be burning more calories while you sleep. Sweet.

For a full 12 week workout program designed to maximize the afterburn effect, check out my Live Lean Afterburn program.

7 Best Exercises To Burn Belly Fat…

1. Front Squats (or any variation of squats)

2. Walking Lunges (or any variation of lunges)

3. Weight Step Ups

4. Box Jumps

5. Barbell Deadlifts (or any variation of deadlifts)

6. Jump Lunge Burnouts

7. Squat Jump Burnouts

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

Questions For You:

- Do you incorporate any of the above 7 best exercises to burn belly fat into your workouts?

- Which one is your favorite?

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!

Make Sure You’re Doing This Right Before You Workout

Hey Live Leaners,

If you’re training for athletic performance or fat loss, you know I poo poo a lot on aerobic training.

Did I really just say poo poo?

And when I say aerobic training, I’m talking about sloooooow and steeeeeeady forms of caaaaardio. Ick. All the latest research proves aerobic training is overrated for fat loss.

And research actually shows aerobic training can be counterproductive to athletes that train for speed and power.

For example, did you guys know the average VO2 max (which is the measure of aerobic capacity) and what many conventional fitness experts use as a measure of a person’s physical fitness (boo)…NBA players VO2 max (who are some of the fittest people in the world) is almost the same as your average couch potato.

NBA players Avg. VO2 max = 47

Couch potato Avg. VO2 max = 42

Studies show the higher your VO2 max, the lower your vertical jump. So once again, for any athlete training for speed and power, a lot of aerobic exercise can be counterproductive.

The only time I may do a little bit of aerobic training…

…like 5 mins worth, is during my warmup.

BUT…

One of the best warm ups along with dynamic bodyweight exercises is performing the actual weight training exercises scheduled in your professionally designed workout program.

You are following a specialized program designed by a pro right?

For example, if the first exercise in your program are squats…

Warm up doing…

SQUATS!

Genius, I know.

I want you to do two warm up sets. So if you plan on lifting 100 lbs during your 1st real work set. Your first warm up set should be 60% of that weight for 5 reps. Then, based on this example, your second warm up set will be 90 lbs for 5 reps.

1st warm up set = 5 reps at 60% of the weight of your first work set.

2nd warm up set = 5 reps at 90% of the weight of your first work set. 

Once you’re finished those 2 warm up sets…load up the bar with 100lbs and get squatting.

Please, please, please…

If you’re investing all this time & money into gym memberships and working out…do it effectively.

One the biggest mistakes I constantly see people make is they forget to also invest in a proven workout program design.

I donno, maybe a proven program like the dream team combo of Live Lean Afterburn & Live Lean Meltdown or custom Live Lean Coaching.

Just sayin…

As always, I’m here to help Live Leaners… leave any of your questions in the comment section below or on my Facebook Fan Page…and lets live lean together.

See you at the next blog.

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

Questions For You:

- What workout program are you currently following or do you just “wing it” in the gym?

- What do you do for your warm ups?

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!

Live Lean Meltdown Digital DVD Series – Now 40% Off (3 Days Only)

Hey Live Leaners,

You know the one thing I never understood…

Why people drive to the gym, to walk on the treadmill!!

Sound familiar?

Once again, this is another conventional fitness workout that gets average results. And when I say average…keep in mind, the average population is overweight.

It’s time to get unconventional. It’s time to get out of your comfort zone…you know the zone…way over there…where all the results and your dreams can be achieved!

Everything I do regarding fitness and nutrition is unconventional, but that’s what’s required to live lean.

So I want you to get unconventional. I want you to start DOUBLING your fat loss results in less than 26 mins, 5 mins, and even 4 mins…from the comfort of your own home.

Live Lean Meltdown is a Digital DVD Series. This means you’ll get INSTANT ACCESS to download with NO Shipping Costs! No physical products will be mailed.

Trust me, it’s the most fun you can have in your living room. especially if you workout in your underwear like i do!

That’s right…I’m talking about Live Lean Meltdown. The 10 High Def Digital DVD at home, no equipment workout to ignite the after burn effect and help you live lean faster!

Check out the professionally produced “Main Event” 26 min workout and see how much FUN me, Hoops, and Rachel have…

…or  the “Fat Can’t Live Here” Brad Says 5 min workout…

…and one of my favs…”Shredded In 4″ tabata workouts.

And if you’re a beginner, in the Main Event workout you can follow Rachel as she regresses all the moves for beginners, and there’s even a 4 min beginner workout as well.

All 10 digital dvds are available to you instantly to download and start living lean today. No waiting, and no shipping costs.

You’ll also get a 12 week workout schedule, telling you exactly which workout to do on which day.

And check this out…if you already purchased my 12 week Live Lean Afterburn in gym workout, I’ve created a hybrid workout schedule to combine both workouts for maximum and crazy fast results.

But if you didn’t pick up Live Lean Afterburn yet, when you buy Live Lean Meltdown, you’ll be taken to a secret page to also get Live Lean Afterburn for 40% off.

That 40% discount is only exclusive to Live Lean Meltdown buyers.

And… for 3 days only, starting today…

Live Lean Meltdown is also 40% off. 

So don’t wait, make sure you take action by clicking here and lets start living lean together!

Live Lean Meltdown is a Digital DVD Series. This means you’ll get INSTANT ACCESS to download with NO Shipping Costs! No physical products will be mailed.

But You’re Not Just Going To Get 1 Workout (even though that one workout is AWESOME)

• 32 Min “Main Event” Workout – Disc #1
• 4 Min “Start Getting Lean” Tabata Workout – Disc #2
• 4 Min “Ripped Core” Tabata Workout – Disc #3
• 4 Min “Explosive Gains” Tabata Workout – Disc #4
• 4 Min “Shredded In 4″ Tabata Workout – Disc #5
• 4 Min “Toned & Ready” Tabata Workout – Disc #6
• 4 Min “Beach Body” Tabata Workout – Disc #7
• 5 Min “Brad Says” Fat Can’t Live Here Workout – Disc #8
• 5 Min “Brad Says” Sweat Is Your Fat Crying Workout – Disc #9
• Bonus Disc: “How To Make Your Own $2 Agility Ladder In Just 2 Mins” - Disc #10

It’s all Available on March 18 at a limited time, 3 Day Only, 40% OFF Discount

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

Questions For You:

- Do you prefer to workout from home or at the gym?

- Do you like working out to DVDs?

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!