live lean abs

LIVE LEAN
ABS
GET DEFINED ABS &
MAINTAIN THEM 365 DAYS A YEAR
With Live Lean TV Host
Brad Gouthro’s
4 Exact Abdominal Workouts
www.BradGouthroFitness.com 2 www.BradGouthroFitness.com
3 Before Getting Started…
1.  Always consult your physician before star=ng any exercise program. 2.  Always complete a proper warm up before star=ng every Live Lean Abs workout. 3.  Live Lean Abs is NOT meant to be a stand alone workout program. This workout should be complimented with a weight training program like Live Lean AFerburn (www.liveleanaFerburn.com) and a healthy diet full of whole foods like those found in my Eat Clean Live Lean Cookbook (www.liveleancookbook.com). For maximum shredded abs results, I highly recommend adding in my Live Lean Sprint HIIT cardio program (www.liveleansprint.com) as well. 4.  If gePng shredded cover model abs is your #1 priority, try comple=ng the Live Lean Abs workout before your weight liFing or HIIT cardio sessions. You could also split your training day in two by comple=ng your ab workouts and HIIT cardio in the morning and then your weight liFing rou=ne at night, or vice versa. 5.  Do not overthink it. In other words, just get your workouts in regardless of =me of day, empty stomach or full stomach, at-­‐home, in-­‐gym, or outside, etc. www.BradGouthroFitness.com 4 More Important Notes…
1.  WEIGHT or NO WEIGHT?: Time under tension for your abdominals is more important than load (weight). If you can’t complete the exercise in full range of mo=on, following the prescribed tempo, do not add weight. Con=nue using your bodyweight but focus on emphasizing the contrac=on of your abs at the top of the rep via intense exhaling for 2 seconds or more. 2.  Full RANGE OF MOTION under CONTROL: your goal for each rep is to fully lengthen and shorten your abdominals with maximum control and proper form. Do not cheat form to squeeze out a few more reps, your safety is more important. 3.  Follow the given TEMPOS: Momentum will not build you abs. Ini=ate the movement from the abs (mind muscle connec=on), then take it through full range of mo=on using the prescribed tempos. Typically I’ve used a tempo of 2022. The first digit ‘2’ represents 2 seconds on the eccentric (the way down). The second digit ‘0’ represents 0 second pause (at the bo^om), the third digit ‘2’ represents 2 seconds on the concentric (the way up), and the fourth digit ‘2’ represents 2 seconds of contrac=on (at the top). 4.  Keep the REST periods honest: These ab workouts are designed to be completed with very li^le rest in order to keep maximum contrac=on on the abs. Use a stop watch, iphone, etc. Don’t rely on your mind, as you will take longer breaks than recommended. www.BradGouthroFitness.com 5 Operation: Defined Abs 365
YOUR GAME PLAN…
LIVE LEAN ABS Game Plan For Defined Abs 365 Days A Year: I’m sharing all the components of my unique abs workout that I used to build and maintain the defini=on and cuts in my abs all year round. I credit my abs as a major reason why I’ve received endorsement deals and magazine covers from several fitness companies around the world. This program is designed for people who are serious about gePng ridiculously sculpted abs and keeping them 365 days a year. If you’re not ready for that, or abs are not a priority for you, this program will be a waste of your =me. I also ask you to TRUST the protocols in this ab’s program. There is so much informa=on available today, that people oFen get overwhelmed with analysis paralysis. In other words, they don’t start anything because they’re confused. Some of this techniques used in the program may go against what “conven=onal” experts talk about and what you’re probably doing today. Remember, you’ll con=nue to get the same results if you con=nue to do the same things over and over. TRUST the program 100%. LIVE LEAN ABS Program Breakdown: I’ve included 4 ab workout rou=nes including 2 in-­‐gym workouts, 1 at-­‐home workout (but can also be done at the gym), and 1 outdoor playground workout (which can also be done in the gym). Minimal equipment is required. ü 
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Workout #1: Ab Sculp=ng In-­‐Gym Workout Workout #2: Ab Strengthening In-­‐Gym Workout Workout #3: Ab Blas=ng At-­‐Home Workout Workout #4: Abs On Fire Outdoor Playground Workout www.BradGouthroFitness.com 6 BRAD GOUTHRO FITNESS PRESENTS Each workout focuses on training the abdominals in all 4 func=ons: ü  Trunk Flexion ü  Hip Flexion ü  Lateral Flexion ü  Rota=on I promote quality reps over quan=ty of reps. Take each exercise to abdominal failure while fully lengthening and shor=ng the muscle, under CONTROL. Once you lose the ability to keep strict form. Stop. However, try to build up to higher rep ranges to fully fa=gue the abdominal muscle slow twitch fibers. If you can exceed 30 reps per exercise while just using bodyweight, try adding weight but be sure to keep it under control. And of course, be sure to keep the rest periods short, in most cases, no longer than 15 seconds. THE KEY TO MAKING LIVE LEAN ABS WORK: Trust the programming components of the workouts. DON’T deviate from it. For example, when I say rest for 15 seconds. I mean REST FOR 15 SECONDS. Not 25 seconds, not 30 seconds to get a drink, 15 SECONDS! You have to understand, the abdominal muscles are comprised mainly of slow twitch fibers. This means they need to be trained accordingly to maintain tension and fa=gue them fully since they have the ability to withstand higher reps due to their higher endurance capabili=es. HOW OFTEN SHOULD I TRAIN MY ABS?: If you’re really determined to make your abs pop (and have already reduced your body fat levels), I recommend directly training abs 5 days or more a week. However, this really depends on your current training schedule and fitness level. If you’re more of a beginner, start with 2 ab training sessions a week 7 www.BradGouthroFitness.com and build yourself up to 5 ab workout sessions a week progressively. In other words, every 1-­‐2 weeks add another ab workout session to your training schedule. All 4 ab workouts provided can be done in the gym so be sure to rotate through them all in you train at a gym. Here’s an example of a typical 5 day abdominal training split: 3 days on (for example Mon-­‐Wed) 1 day off (Thurs) 2 days on (Fri-­‐Sat) 1 day off (Sun) HOW TO PROGRESS WITH LIVE LEAN ABS: To progressively build stronger, more defined abs, here’s how I recommend you increase the volume and eventually load (weight) of your sets within a 28 day phase: 28 Day Live Lean Abs Phase: Week 1: 3 circuits (in giant set format*) Week 2: 4 circuits (in giant set format*) Week 3: 5 circuits (in giant set format*) Week 4: 3 circuits (in giant set format*, but INCREASE the weights by 5-­‐10%) * Giant set simply means comple=ng all the exercises in the circuit, one aFer another, before doing another set of the same exercise. AFer comple=ng the 28 day phase, it’s =me for a 7 day break from direct ab training. AFer the 7 day break, complete another 28 day phase using this Live Lean Abs (try increasing reps or load). This is why it’s important to track how many reps and load you’re working with so you can measure progression! This is key to improvement and RESULTS! www.BradGouthroFitness.com Or if you’re looking for another abs rou=ne, check out the ones found in my Awaken The Abs Within program (www.awakentheabswithin.com). FOCUS ON TEMPO DURING LIVE LEAN ABS: Do not be one of those people that just uses momentum to get from point A to point B. THIS IS POINTLESS FOR YOUR ABS! Since the ab muscles are mainly comprised of slow twitch muscle fibers it’s essen=al they are properly contracted for an extended period of =me. In other words, keep the TENSION on the abs while lowering and raising throughout the movement (including a strong CONTRACTION at the top). This is key to HARD ABS and DEEP DEFINED CUTS. Squeeze, squeeze, and squeeze every ounce of breath out of you at the top of the movement for at least 2 seconds! Once you try this and see the results…you’ll understand how much of a waste conven=onal ab workouts that don’t emphasize tension or tempo are. STICK TO THE INDICATED REST PERIODS. NO EXCUSES: If I say 15 seconds. That means by that 16th second, you’re already working on your next set. This means you’ll be basically moving from one exercise to the next in the circuit. So be sure to have everything you need to complete your circuit close by. It’s cri=cal to keep that BURNING TENSION on your abs between sets. Get used to it. It’s your friend. Also in order to measure progress, you have to keep all the program variables consistent. How can you properly measure progress if one day you’re res=ng for 15 sec then the following workout you rest for 20 sec? Keep it consistent and s=ck to the program to correctly measure progress! www.BradGouthroFitness.com 9 THE EXERCISES SELECTED FOR LIVE LEAN ABS ARE THE BEST FOR AN OVERALL DEFINED MID-­‐SECTION: The abdominal muscles are a stubborn and tricky bunch. Your are made up of 3 different areas (rectus abdominis, transverse abdomins, & obliques (external and internal) serve 4 different func=ons: 1.  Hip Flexion 2.  Truck Flexion 3.  Lateral Flexion 4.  Rota=on With that said, we have to select exercises that train the abs based on serving these func=ons and areas to build an overall aesthe=c and func=onally strong core. LIVE LEAN ABS BREATHING FOR MAXIMUM DEFINITION: If you don’t breath, you die. Similarly, if you don’t breath and exhale deeply, your abs will never come to live. Learning how, when, and why to breath is CRITICAL for gePng the deep abdominal cuts for sexy defini=on. Try this right now, exhale as much air out of your lunges as possible. When you think you’re out of air, breath even MORE out! Now no=ce how contracted your abs are. They’re super =ght. I want you doing the same with exhaling when you’re training your abs during the contrac=on. Then inhale normally while you go back to the star=ng posi=on of the move. That’s how you get deeper cuts with Live Lean Abs! www.BradGouthroFitness.com 10 LIVE LEAN ABS DIET
CALORIES: Bodyweight x 15 In order to burn off those stubborn pounds of fat, we also need to be ea=ng right. Diet is cri=cal for revealing your abs by gePng rid of the layer of belly fat covering them. With this abs workout program, along with a properly designed weight liFing program (like www.LiveLeanAFerburn.com), a diet consis=ng of recipes and meal plans (like www.LiveLeanCookbook.com), and a HIIT cardio program (like www.LiveLeanSprint.com) you should be on pace to lose 1-­‐2 lbs of body fat per week (maybe more). If you no=ce that you’re not losing at least 4-­‐8 lbs aFer 28 days of following the diet and the workouts (LL Abs, LL AFerburn, LL Sprint), re-­‐
adjust your calories by mul=plying your bodyweight x 14, then x 13, then x 12. But try not to go lower than your bodyweight x 11 as I wouldn’t want you to be poten=ally burning muscle rather than fat. In all honesty, if you’re not losing at least 4-­‐8 lbs in 28 days aFer following the diet and workouts…you’re NOT following the diet and workouts. Don’t cheat yourself. MACRONUTRIENTS: We’re looking to turn your body into a fat burning machine. To do that your macro split will be 40% protein, 20% carbohydrates, and 40% fat. If you’re happy the way your body is progressing and you feel like you need it, you can have ONE cheat meal per week as long as you’re s=cking to the diet and workouts. This is not mandatory, but it is a nice to have if you feel you need it aFer a long week. 11 www.BradGouthroFitness.com BRAD GOUTHRO FITNESS PRESENTS TO CALCULATE MACRONUTRIENTS: This is an example using a 175 lbs person. 175 x 15 = 2,625 calories Protein = 40% = (2,625 x .40) = 1,050 calories/4 calories per gram = 262.5 grams of protein/day Carbohydrates = 20% = (2,625 x .20) = 525 calories/4 calories per gram = 131 grams of carbohydrates/day Fat = 40% = (2,625 * .40) = 1,050 calories/9 calories per gram = 117 grams of fat/day NOTE: once again, this is an example for a 175 lbs person. Input your current bodyweight and calculate from there. The vast majority of these calories should be coming from REAL WHOLE FOOD. 1-­‐2 protein shakes is ok, but focus on FOOD! Also, as men=oned earlier, if you’re not losing at least 4-­‐8 lbs of fat aFer 28 days of following these workouts and diet (at least 90% of the =me), lower your calories. MEAL FREQUENCY: I’m less worried about this topic. You can follow a meal cadence of ea=ng every 3 hours or you could try intermi^ent fas=ng where you only eat for 8 hours of the day and fast for 16 hours. For example, your ea=ng window to get in all your calories could be from 12pm-­‐8pm and then you fast from 8pm-­‐12pm. I’m currently experimen=ng with this approach and like the results so far. I leave this decision up to you. Just make sure you gePng in your required calories (but not more), and the calories are coming in from the correct por=on of macronutrients (as calculated earlier). You don’t have to obsess over it. Just aim for those calcula=ons. www.BradGouthroFitness.com 12 BRAD GOUTHRO FITNESS PRESENTS THE ULTIMATE
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(quantities need to be adjusted to your needs)
PRE-­‐MEAL DRINK: -­‐  ½ juice of a lemon in 1 cup of warm water (as soon as wake up on empty stomach) Then drink this greens cocktail: -­‐  1 ½ cups of water -­‐  1 scoop greens powder à h^p://www.bradgouthrofitness.com/greenspowder -­‐  1 serving fish oil -­‐> h^p://www.bradgouthrofitness.com/Ascenta25 (25% off code: livelean) -­‐  Vitamin D -­‐  Mul=vitamin -­‐> h^p://www.bradgouthrofitness.com/mul=vitaminmen -­‐ 
h^p://www.bradgouthrofitness.com/mul=vitaminwomen MEAL #1: -­‐  1 tbsp coconut oil -­‐  4oz beef -­‐  1 1/2 cups of veggies (brussel sprouts, onions, broccoli) -­‐  1/4 cup of almonds -­‐  Spices COOK in frying pan and enjoy! MEAL #2: PRE-­‐WORKOUT -­‐  4 oz white fish like haddock or cod -­‐  1 cup veggies -­‐  1 tbsp coconut oil -­‐  1 tbsp olive oil -­‐  Spices BAKE coconut oil covered and spiced salmon in 400F oven for 20 mins. Steam veggies and top with olive oil and spices. 14 www.BradGouthroFitness.com PRE-­‐WORKOUT DRINK: -­‐  Water -­‐  Crea=ne (5g) -­‐  Pre-­‐Workout (or coffee) -­‐  5 g BCAAs à h^p://www.bradgouthrofitness.com/aminoacids -­‐  5g Glutamine -­‐  1g L-­‐Carni=ne MEAL #3: POST-­‐WORKOUT -­‐  Water -­‐  1 serving Protein Powder -­‐  5 g BCAAs à h^p://www.bradgouthrofitness.com/aminoacids -­‐  5 g Glutamine -­‐  1 ½ frozen bananas -­‐  2 tbsp 100% pure maple syrup BLEND. MEAL #4: (1 Hour AFTER Shake) -­‐  4 oz chicken -­‐  1 cup veggies -­‐  1 tbsp coconut oil -­‐  7 oz sweet potatoes -­‐  Spices BAKE spiced chicken in 375F oven for 35 mins. Cut sweet potatoes in slivers, cover with coconut oil and spices and bake in the same oven (on a different baking sheet) on 375F for 35 mins. Steam veggies and top with spices. www.BradGouthroFitness.com 15 MEAL #5: -­‐  4 Eggs -­‐  3 oz Ground Turkey -­‐  1 cup steamed veggies -­‐  1 tbsp coconut oil -­‐  spices Scramble eggs with spiced cooked ground turkey. Add veggies. MEAL #6: -­‐  1 can tuna -­‐  ½ avocado -­‐  Spices -­‐  Salsa -­‐  1 tbsp olive oil MIX together in a bowl. BEFORE BED SUPPLEMENTS: -­‐  Zinc -­‐  Magnesium NOTE: If you have diges=ve issues, consider taking a diges=ve enzyme with solid meals à h^p://www.bradgouthrofitness.com/diges=ve WATER!
Drink at least ½ your bodyweight in ounces of water
For example: 175 lbs would drink 88 oz water or 2.6 L
www.BradGouthroFitness.com 16 SUPPLEMENTS
MUST HAVES: -­‐  Prograde Whey Protein Isolate à h^p://www.bradgouthrofitness.com/protein -­‐  NutraSea Omega-­‐3 HP Fish Oil à h^p://www.bradgouthrofitness.com/Ascenta25 -­‐  Athle=c Greens Powder à h^p://www.bradgouthrofitness.com/greenspowder -­‐  Prograde BCAAs NICE TO HAVES: -­‐  Diges=ve Enzyme -­‐  Prograde Mul=vitamin à h^p://www.bradgouthrofitness.com/mul=vitaminmen -­‐  à h^p://www.bradgouthrofitness.com/mul=vitaminwomen -­‐  BCAAs à h^p://www.bradgouthrofitness.com/aminoacids -­‐  Diges=ve Enzyme à h^p://www.bradgouthrofitness.com/diges=ve -­‐  L-­‐Carni=ne -­‐  Vitamin D -­‐  Pre-­‐Workout Powder -­‐  Magnesium -­‐  Zinc -­‐  Glutamine -­‐  Crea=ne www.BradGouthroFitness.com 17 ABS WORKOUT #1 - ABS SCULPTING
(move from A1-A6 then repeat 2 more times)
Exercise Sets Reps Tempo Rest A1. Hanging 3 Knee Raise w/ Swiss Ball As many reps as it takes to burn out 2022 your abs. Goal: 15 reps 15 sec A2. Kneeling Rope Cable Crunch 3 As many reps as it takes to burn out 2022 your abs. Goal: 20 reps 15 sec A3. Reverse 3 Incline Crunch As many reps as it takes to burn out 2022 your abs. Goal: 15 reps 15 sec A4. Double Crunch w/ Medicine Ball 3 As many reps as it takes to burn out 2022 your abs. Goal: 20 reps 15 sec A5. Kneeling Rope Cable Oblique Crunch 3 As many reps as it takes to burn out 2022 your abs. Goal: 20 reps/side 15 sec A6. Jacknife w/ Swiss Ball 3 As many reps as it takes to burn out 2022 your abs. Goal: 15 reps 60 sec Abs Tips: 1.  Tension/Breathing/Cuts: Keep constant tension on your abs by exhaling deeply during the contrac=on and inhaling deeply during the descent. This really brings out the cuts/defini=on. 2.  During lower abs movements (hip flexion) curl your hips (watch DVD) to ensure you’re working the abs and not just your hip flexors. 3.  Don’t use momentum. Controlled, full range of mo=on within the tension zone for all reps. 4.  Feel the contrac=on in your abs for every rep. Quality > Quan=ty. STICK TO THE SHORT REST PERIODS! 5.  Tempo: 2022 = 2 sec to lower. 0 sec pause. 2 sec to raise. 2 sec to squeeze contrac=on at top. 18 www.BradGouthroFitness.com ABS WORKOUT #2 - ABS STRENGTHING
(move from A1-A5 then repeat 2 more times)
Exercise Sets Reps Tempo Rest A1. Plank w/ Swiss Ball (watch vid for progressions) 3 n/a 15 sec A2. Side Plank 3 (watch vid for progressions) As long as you can. Goal: 1:30 mins/ n/a side 15 sec A3. Side Plank 3 Drops As many reps as it takes to burn out 1012 your abs. Goal: 20 reps/side 15 sec A4. Bird Dog 3 As long as you can for reps. Goal: 20 n/a sec/rep for 5 reps/side 15 sec A5. Barbell Rota=ons 3 As many reps as it takes to burn out 2022 your abs. Goal: 10 reps/side 15 sec As long as you can. Goal: 3 mins Abs Tips: 1.  Watch DVD for various progressions for the planks. 2.  If don’t have access to a barbell holder (landmine) for the Barbell Rota=ons, just place the end of the barbell in a corner. Be careful. 3.  Tension/Breathing/Cuts: Keep constant tension on your abs by exhaling deeply during the contrac=on and inhaling deeply during the descent. This really brings out the cuts/defini=on. 4.  During lower ab movemebts (hip flexion) curl your hips (watch DVD) to ensure you’re working the abs and not just your hip flexors. 5.  Don’t use momentum. Controlled, full range of mo=on within the tension zone for all reps. 6.  Feel the contrac=on in your abs for every rep. Quality > Quan=ty. STICK TO THE SHORT REST PERIODS! 7.  Tempo: 2022 = 2 sec to lower. 0 sec pause. 2 sec to raise. 2 sec to squeeze contrac=on at top. 19 www.BradGouthroFitness.com ABS WORKOUT #3 - ABS BLAST
(move from A1-A8 then repeat 2 more times)
Exercise Sets Reps Tempo Rest A1. S=ff Leg Raise 3 As many reps as it takes to burn out 2022 your abs. Goal: 20 reps 15 sec A2. Concemetric Crunch 3 As many reps as it takes to burn out 2022 your abs. Goal: 20 reps 15 sec A3. Half Sit-­‐Up 3 As many reps as it takes to burn out 2022 your abs. Goal: 20 reps 15 sec A4. Frog Sit-­‐Up 3 As many reps as it takes to burn out 2022 your abs. Goal: 20 reps 15 sec A5. Hip Roll 3 As many reps as it takes to burn out 2022 your abs. Goal: 20 reps 15 sec A6. Knee To Elbow Raise 3 As many reps as it takes to burn out 2022 your abs. Goal: 10 reps/side 15 sec A7. Single Leg 3 Jacknife Sit-­‐Up As many reps as it takes to burn out 2022 your abs. Goal: 10 reps/leg 15 sec A8. Abdominal 3 Vacuum As many reps as it takes to burn out 2022 your abs. Goal: 20 reps 15 sec Abs Tips: 1. 
Tension/Breathing/Cuts: Keep constant tension on your abs by exhaling deeply during the contrac=on and inhaling deeply during the descent. This really brings out the cuts/defini=on. 2. 
During lower abs movements (hip flexion) curl your hips (watch DVD) to ensure you’re working the abs and not just your hip flexors. 3. 
Don’t use momentum. Controlled, full range of mo=on within the tension zone for all reps. 4. 
Feel the contrac=on in your abs for every rep. Quality > Quan=ty. STICK TO THE SHORT REST PERIODS! 5. 
Tempo: 2022 = 2 sec to lower. 0 sec pause. 2 sec to raise. 2 sec to squeeze contrac=on at top. 20 www.BradGouthroFitness.com ABS WORKOUT #4 - ABS ON FIRE
(move from A1-A6 then repeat 2 more times)
Exercise Sets Reps Tempo Rest A1. Upside 3 Down Hanging Sit-­‐Up As many reps as it takes to burn out 2022 your abs. Goal: 10 reps 15 sec A2. Hanging Knee Ups 3 As many reps as it takes to burn out 2022 your abs. Goal: 10 reps 15 sec A3. Upside 3 Down Hanging Hip Raise As many reps as it takes to burn out 2022 your abs. Goal: 10 reps 15 sec A4. Hanging Oblique Crunch 3 As many reps as it takes to burn out 2022 your abs. Goal: 10 reps/side 15 sec A5. Hanging Toes To The Bar 3 As many reps as it takes to burn out 2022 your abs. Goal: 10 reps/side 15 sec A6. Hanging Around The World 3 As many reps as it takes to burn out 2022 your abs. Goal: 10 reps 60 sec Abs Tips: 1.  Tension/Breathing/Cuts: Keep constant tension on your abs by exhaling deeply during the contrac=on and inhaling deeply during the descent. This really brings out the cuts/defini=on. 2.  During lower abs movements (hip flexion) curl your hips (watch DVD) to ensure you’re working the abs and not just your hip flexors. 3.  Don’t use momentum. Controlled, full range of mo=on within the tension zone for all reps. 4.  Feel the contrac=on in your abs for every rep. Quality > Quan=ty. STICK TO THE SHORT REST PERIODS! 5.  Tempo: 2022 = 2 sec to lower. 0 sec pause. 2 sec to raise. 2 sec to squeeze contrac=on at top. 21 www.BradGouthroFitness.com BEFORE & AFTER
Go To: www.BradGouthroFItness.com/Tesemonials To Read Their Success Stories 22 BRAD GOUTHRO FITNESS PRESENTS SHARE YOUR PROGRESS PICS
BE SURE TO TAKE YOUR BEFORE AND AFTER PICS & SHARE THEM WITH ME TO BE FEATURED AS ONE OF MY WEEKLY TRANSFORMATION SUCCESS STORIES! BEFORE PIC OF YOU AFTER PIC OF YOU Send before and aFer pics, name, loca=on, and 1-­‐2 sentence tes=monial to: info@bradgouthrofitness.com www.BradGouthroFitness.com 23 About Moi
Alright. So you want to gain some lean muscle do ya? Good. Cause lean muscle is the cool thing to do. And since you’re an ac=on taker (and I know you are since you bought this program)… you’re well on your way to up’ing your coolness factor. But first…let me be a gentlemen and properly introduce myself. I’m Brad Gouthro. But you can just call me Brad (last names are so formal). I’m guessing you may already know me from Live Lean TV. However, if you have yet to see me cooking in my kitchen while yelling “Damn That’s Good” or leading you through a sweaty workout; I’m the host of an online fitness video channel where I share many of my fitness, nutri=on, and mind frame “secrets” to live lean 365 days a year. It’s all apart of my Transforma=on 50,000 mission. That mission is to educate and inspire people to live the lean lifestyle by moving their body’s more effec=vely and focusing on ea=ng the right types of foods. So before you read any further… subscribe (it’s free) and join the thousands of other viewers watching Live Lean TV à youtube.com/bradgouthrofitness But I’m not just a dude that stands in front of the camera. I also have a few things going on upstairs. I’m a cer=fied fitness trainer as well as a cer=fied nutri=on & wellness specialist that has helped people all over the world lose fat, build muscle, and ul=mately, live lean. www.BradGouthroFitness.com 24 But I didn’t just get my professional cer=fica=ons then stop the learning train. I’m a CANI dude. Not sure what CANI stands for? It means “constant and never-­‐ending improvement”. I’m constantly studying, tes=ng, and implemen=ng all the latest research into my programs. It’s just the right thing to do. I’m also the author of the interna=onally selling book, Awaken The Abs Within. Feel free to check that lifestyle program out at: awakentheabswithin.com/ab. So let me just leave you with this. I live my message. I share it almost everyday with thousands of readers at my blog BradGouthroFitness.com. Trust me. I wasn’t born with “fitness gene=cs”. In fact, my before and aFer pictures (found on my blog) prove it. I’m just a regular guy that works hard but also works smartr (I mean smart) based on learning how to move my body more effec=vely for faster results. The type of workouts in this program have helped me get to where I am today and has helped many other males and females from all over the world live lean. So if I’m new to you, or you’ve already joined my Transforma=on 50,000 mission, welcome to Live Lean Mass. Now, lets get some results (and have fun)! Any Queseons? LIKE & ask me on my Facebook Page à h^p://www.facebook.com/bradgouthrofitness As seen on: www.BradGouthroFitness.com 25