live lean forever 2.0 report1
TRANSCRIPT
By picking up this value packed and updated Live Lean Forever 2.0 report, you are taking the first step to becoming 1 of my 10,000 Transformation Mission success stories.
Here are the FREEBIE’S you’re about to get from this report:
NEWLY UPDATED: Easy to implement: 10 Steps To Healthy Eating guide.
NEWLY UPDATED: Free breakfast, lunch, supper, and snack recipes from my Team Lean Inner Circle Members Site.
NEW: A sample workout from my “Live Lean Afterburn” workout program.
My two favorite abs/core sculpting & strengthening workout routines from my “Awaken The Abs Within” program.
The full introductory chapter from my “Awaken The Abs Within” book.
PLUS These Extra Bonuses… NEWLY UPDATED: My printable Grocery List (when you ‘Like’
us on Facebook) NEWLY UPDATED: Instant access to my FAT BURNING Cooking
Videos (when you ‘Subscribe’ to our YouTube Channel)
Enjoy All The FREE STUFF!
Even though you received this report as a bonus, you have permission to e-‐mail it to friends and family or share it on social media sites like Facebook, Twitter, etc. Pay it forward by sharing the gift of health and fitness!
DISCLAIMER: The content discussed in this report is for educational and informational purposes only. Even though the writer is a certified fitness and nutrition professional, it is not intended to replace the medical advice of your doctor or health professional. Always consult a doctor or health professional before starting any fitness or nutrition plan. The information in this report covers general nutritional guidelines to increase the awareness of healthy eating. It is not intended to replace any current medical or physical treatments for your specific situation.
If further fitness or nutrition advice is required, contact Brad Gouthro Fitness (http://www.bradgouthrofitness.com/contact) or your local medical or fitness/nutrition professional. Any injury, damage or loss alleged to be caused directly or indirectly by the content in this report is 100% at the risk of the user. The author and publisher shall not be held liable nor responsible for any person or entity regarding the information contained in this report.
The U.S. Food and Drug Administration or any other country’s health governmental body has not evaluated the information contained in this report. This information is not intended to cure, treat, or prevent any form of disease or cancer. By taking possession and downloading this report, you acknowledge that you have read and understood and agree to the terms and conditions found within this legal and health disclaimer.
All rights reserved. No part of this report can be reproduced without the written permission of Brad Gouthro Fitness.
Before we start, let me just say this…no matter what your current health situation is…it is possible.
It is possible to… …look and feel better
…find more energy
…get your confidence back or find the confidence you’ve never had
It is possible to… Transform Your Health & Live Lean 365 Days A Year
In fact, it’s my mission to transform the health of 10,000 people by educating and inspiring them to:
Choose higher quality REAL foods &
By moving their body MORE effectively.
I call it my Transformation 10,000 Mission…
And I want you to be one of my transformation success stories.
All you need to do is follow and IMPLEMENT my sustainable tips, tricks, secrets, and strategies into your everyday lifestyle.
That’s what makes me different…my teachings are intended to be maintainable over the long-‐term. It’s not about quick unsustainable fixes. In fact…
I HATE FAD DIETS
&
GIMICKY WORKOUTS You know the ones…
“The 500 calories/day HCG Diet” (popular in Hollywood)
or
“6 Pack Abs in 6 Minutes” (my most hated one)
etc…etc…etc…
Why do I hate these gimmicks? Because when people can’t sustain these strict and unrealistic diets…
…they think they failed
…thus subconsciously classifying themselves as failures
…and ultimately give up completely on trying to live a healthy lifestyle.
The truth is, you are not failing…
The gimmicky diets are failing you!
Even though it may not sound as sexy or sell as many books…
Small sustainable changes over the long-‐term are the real ways to live a lean lifestyle. And that’s what it should be about.
Living the lean lifestyle:
• Is sustainable over the long-term • Is flexible when life throws you a curve ball • Does not mean you can never have treat meal • Allows you to enjoy life while still feeling great about yourself • Is possible.
Interested in learning more?
Well keep reading because you’re about to get schooled in how simple it is to live lean forever.
LET ME BE BLUNT…
I mean come on…it doesn’t take a genius to realize something is flawed with the “diet industry”.
Just look at these ridiculous stats:
According to a study by researchers at Colorado University…
1/3rd of all women in the US are on a diet!
1/4th of all males in the US are on a diet!
According to Marketdata Report…
More than $60 billion is spent on diet & weight loss products in the US every year!
According to the University of California (Los Angeles)…
Up to 2/3rd of people on a diet regain MORE weight than when they started!
So with all this said, why…according to the Journal of The American Medical Association are…
68% of US Adults still OVERWEIGHT or OBESE? The answer is simple…
Diets are temporary & have failure built right into them!
If you force you body to lose weight, you will force your body to gain weight.
But it’s not your totally YOUR fault
Some of the blame lies on the Food Manufacturers
Specifically Food Manufacturers That Are
Manufacturing “Addiction” In There Foods.
Let me put it this way…
Sugar is the cocaine of the food world. I truly think it is an addictive drug.
According to the US Department of Agriculture…
The average American consumes more than 150lbs of sugar and sweeteners per year.
If my math is right, that’s almost 22 teaspoons of sugar per day.
And don’t think you’re safe if you’re drinking 0 calorie, artificially sweetened drinks.
Studies show people that drink artificially sweetened drinks will actually end up being even fatter after a few years because artificial sweeteners may induce sugar cravings.
Here’s The REAL PROBLEM…
We are not eating food anymore…
We’re eating products!
“Real food” such as veggies, fruit, nuts, seeds, beef, poultry, wild fish, etc. is being replaced by “dead food” that is full of preservatives, sugar, and hydrogenated trans fats.
But Wait…Sugars Aren’t The Only Addictive Additive Just look up the effects of the additive “MSG”.
In fact, if you google: MSG obesity induced rats, this photo will show up:
Both rats were fed the same diet EXCEPT the fat rat’s diet on the right included the food additive MSG!
MSG is now in approximately 80% of processed food and it makes you want to eat more food.
We’re “Starving” In The Western Society… Starving? How can we be starving if 70% of us are overweight?
This addiction and transition from whole foods to processed foods is starving us from a lack of nutrients but…
We’re being overfed with empty calories (which is why society is fat)!
How Messed Up Is That?
We’re overweight, but we’re essentially starving to death because we’re under nourished.
BUT THAT’S ABOUT TO ALL CHANGE By picking up this value packed and updated Live Lean Forever 2.0 report, you are taking the first step to becoming 1 of my 10,000 Transformation Mission success stories.
Here are the FREEBIE’S you’re about to get from Live Lean Forever 2.0:
NEWLY UPDATED: Easy to implement: 10 Steps To Healthy Eating guide.
NEWLY UPDATED: Free breakfast, lunch, supper, and snack recipes from my Team Lean Inner Circle Members Site.
NEW: A sample workout from my “Live Lean Afterburn” workout program.
My two favorite abs/core sculpting & strengthening workout routines from my “Awaken The Abs Within” program.
The full introductory chapter from my “Awaken The Abs Within” book.
PLUS These Extra Bonuses… NEWLY UPDATED: My printable Grocery List (when you ‘Like’
us on Facebook) NEWLY UPDATED: Instant access to my FAT BURNING Cooking
Videos (when you ‘Subscribe’ to our YouTube Channel)
So How Will You Know When You Are Truly Living The Lean Lifestyle? You’ll know when you have the…
The Live Lean Paradigm Shift
The paradigm shift goes like this…
I WANT THAT, BUT I CAN’T HAVE IT to…
I CAN HAVE IT, BUT I DON’T WANT IT! Trust me…it’s a liberating feeling…and it’s
closer than you think. Enjoy the rest of the FREEBIE’S!
Live Lean,
ANYONE CAN LOSE 10LBS… BUT CAN YOU KEEP IT OFF FOR LIFE?
You can answer this question with a confident YES if you follow my…
10 Steps: To Healthy Eating STEP 1:
STEP 2:
STEP 3:
STEP 4:
STEP 5:
STEP 6:
STEP 7:
STEP 8:
STEP 9:
STEP 10:
Team Lean Recipes
If you like these recipes, you can find over 80 others (and growing) at my Awaken
The Abs Within Inner Circle Members Section:
http://www.awakentheabswithin.com/members
A Day’s Sample Meal Plan Meal #1 -‐ Breakfast – Southwestern Scrambled Eggs
Meal #2 -‐ Mid-‐Morning Snack – Garlic Coconut Shrimp
Meal # 3 -‐ Pre-‐Workout – Turkey Burger, Spiced Sweet Potato, & Steamed Broccoli
Meal #4 – Post-‐Workout – Banana Kiwi Protein Shake
Meal #5 -‐ Dinner – Gluten Free Chicken Pizza
Meal #6 -‐ Night Time Snack – Kale Chips & Chocolate Protein Shake
This Is The Right Way To Eat!
Meal #1 -‐ Breakfast Southwestern Scrambled Eggs
Ingredients (1 serving):
-‐ ½ cup chopped red bell pepper -‐ 1 tbsp of coconut oil -‐ ¼ cup of chopped onion -‐ 4 whole eggs -‐ 2 tbsp of salsa -‐ ¼ diced avocado -‐ salt & pepper to taste
Directions:
1. Heat coconut oil in a pan and cook the peppers and onions over medium heat. 2. Mix the eggs in a bowl then pour over red peppers and onions. 3. Scramble the eggs until cooked throughly. 4. Add to a plate and top with salsa and avocado slices.
Nutrition Info: Calories: 407 Protein: 25g Carbohydrates: 7g Fat: 31g
Meal #2 -‐ Mid-‐Morning Snack
Garlic Coconut Shrimp
Ingredients (1 serving): -‐ 1 tbsp of coconut oil -‐ 1 clove of minced garlic -‐ 1 minced shallot -‐ 1 cup of shrimp -‐ 2 tbsp of unsweetened shredded coconut -‐ 1 tbsp juice of a lemon -‐ 1 tbsp of dill
Instructions:
1. Heat coconut oil over medium high heat in a pan and sauté garlic and the shallot for 1-‐2 mins. 2. Add shrimp and cook thoroughly (approximately 3-‐4 mins) 3. Coat shrimp with coconut, lemon juice, and dill. 4. Enjoy.
Nutritional Info: Calories: 185 Protein: 23g Carbs: 4g Fat: 9g
Meal #3 -‐ Pre-‐Workout
Turkey Burger, Sweet Potato, Steamed Broccoli
Go here: http://www.youtube.com/watch?v=jwhQ9BWHa94 To watch the cooking show of me making these burgers
Ingredients (12 servings of turkey burgers!):
-‐ 2 lbs of ground turkey -‐ 1 whole egg -‐ 1 egg white -‐ 1/2 avocado -‐ 1/2 small onion -‐ herbs/spices (dill, italian, pink sea salt, salt, oregano, black pepper, cayenne pepper) -‐ 2 tbsp olive oil -‐ 1 tsp coconut oil -‐ 4 tbsp water -‐ 1 sweet potato (sliced) -‐ handful of broccoli -‐ balsamic vinegar -‐ cinnamon
Instructions:
Turkey Burger:
1. Mix all turkey burger ingredients in bowl. 2. Create golf ball sized turkey balls. 3. Heat frying pan greased with coconut oil over low to mid heat. 4. Add turkey balls and flatten each with a spatula to make them into discs. 5. Cook until they turn golden brown (approx. 5 mins), then flip to cook through.
Sweet Potato & Broccoli:
1. Slice sweet potato into slices. 2. In a pot, add 1 tsp of coconut oil, and 4 tbsp of water. 3. Heat on medium heat and add sweet potato slices. Cover and cook for 5 mins. 4. Steam broccoli. 5. Once finished…top sweet potatoes with cinnamon and top the broccoli with balsamic vinegar. 6. Enjoy!
Nutritional Info: Cal: 480 Protein: 36g Carbs: 55g Fat: 13g
Meal #4 – Post Workout
Banana Kiwi Protein Shake
Ingredients:
-‐ 1 serving of whey protein powder -‐ 1 cup of water -‐ 1 banana -‐ 1 kiwi -‐ 3 ice cubes
Directions:
1. Blend & Enjoy. Nutritional Info (per ¼): Cal: 309 Protein: 30g Carbs: 45g Fat: 1g
Meal #5
Gluten Free Chicken Pizza
Ingredients: -‐ 4 whole eggs -‐ 1/3 cup of coconut flour -‐ 1/3 cup of ground flaxseed (I buy whole flaxseeds then ground them in a processor) -‐ 1/2 cup coconut milk -‐ Herbs/spices to taste (I use garlic powder, dried basil, and dried oregano) -‐ Tomato sauce -‐ Cooked chicken -‐ Spinach
Directions:
2. Preheat oven to 350 F. 3. Mix eggs, coconut flour, flaxseeds, and coconut milk in a bowl. (should mix to pancake-‐like batter) 4. Add spices/herbs to taste 5. Place parchment paper on baking sheet and place batter into a circle on top (making the crust) 6. Bake for 10 mins. Flip crust. Bake other side for another 10 mins. 7. After baking crust, top with tomato sauce, spinach, and cooked chicken. Place under broiler for 60 seconds (watch closely!). Nutritional Info (per ¼): Cal: 410 Protein: 24g Carbs: 10g Fat: 13g
Meal #6 – Night Time Snack Kale Chips
Ingredients:
-‐ Bundle of Kale (with middle stems cut out – only use kale leaves) -‐ Olive Oil -‐ Cayenne Pepper (and any other spice you like i.e. garlic powder, etc) -‐ Sea Salt -‐ Lemon Juice
Instructions:
1. Preheat oven to 350 degree F. 2. Lay parchment paper or tin foil on top of a baking sheet. 3. Lay Kale leaves on top of foil. 4. Sprinkle Kale with olive oil, spices, sea salt, and lemon juice. 5. Bake for 15-‐20 mins or until Kale becomes crispy (keep a close eye not to overcook). Wash it down with a Chocolate Protein Shake (add 1 serving of chocolate protein powder, ice cubes, and water to a blender. Blend.) Nutritional Info: Cal: 165 Protein: 30g Carbs: 0g Fat: 5g
BURN EXCESS CALORIES WHILE YOU SLEEP!!
Check Out My Soon-‐To-‐Be Released
NEW 12 WEEK
LIVE LEAN AFTERBURN WORKOUT PROGRAM
Although nutrition is very important to becoming a Transformation 10,000 success story… it isn’t the be all, end all.
The second part of my mission is to educate you on how to move your body more effectively.
In other words, giving you the PLAN to Live Lean by building lean sexy muscle, burning stubborn body fat, and burning the most amount of calories, in the least amount of time.
With my new 12 week LIVE LEAN AFTERBURN workout program, you will be burning MORE CALORIES while you sleep. Yep, while you’re counting sheep.
This workout program design follows scientifically proven studies on how to fire up the “afterburn effect”. In other words, how to get your body to burn MORE calories up to 48 hours after you leave the gym.
The specific exercises, rest periods, set structure, and training styles are all tailored to ignite your afterburn effect. Interested in checking it out?
You’re in luck…here’s a workout sample from my 12 week Live Lean Afterburn workout program.
Give the workout a try and then visit me on Facebook and let me know what you think: http://www.facebook.com/bradgouthrofitness
Live Lean Afterburn Workout Sample:
My Two Favorite Abs Workout Routines
(via my “Awaken The Abs Within” program)
I always change up my abs routine but here are my two all-‐time favorite abs circuits.
No breaks and in circuit format.
This program usually takes 10-‐15 mins to complete.
Sculpting & Defining Abs Routine x 3 circuits (no breaks)
Exercise Rep Range
A1. Hanging Leg Raise 15-‐20
A2. High Cable Rope Kneeling Crunch 20-‐30
A3. Decline Hip Raise 15-‐20
A4. Double Crunch 20-‐30
A5. High Cable Single Arm Kneeling Cable Crunch 20/arm
A6. V-‐Twist 20/side
Strength Core Routine x 3 Circuits (no breaks)
Exercise Rep Range
A1. Hand Walk-‐Outs or Ab Roller 10-‐12
A2. Bosu and Medicine Ball Stability Plank 20-‐30
A3. Side Plank Drop Bend 12-‐15/side
A4. Side Plank Rotation Reach Through 12-‐15/side
A5. Inward Pike 10-‐12
A6. Back Extensions 12-‐15
Chapter 1 Excerpt from my book:
“Awaken The Abs Within” Sold as a direct download e-‐book with ALL bonuses at
http://www.awakentheabswithin.com/order
Or as a Paperback from Amazon.com
(just search for: Awaken The Abs Within)
Introduction My name is Brad Gouthro and I will be your coach, friend, and the positive/re-‐assuring voice in your head during this journey to a healthier, new you.
By reading and implementing the secrets from Awaken The Abs Within, you are demonstrating that you have the ability and motivation to
successfully live the lean lifestyle. So congratulations on taking the first step towards making a positive and healthy lifestyle change.
It’s time to take ownership of your current health situation.
Your lifestyle and dietary choices are far more important than the genes you were born with. Many scientists believe your lifestyle and the daily choices you make are responsible for 80% of your health status. This means your physical outcomes are mainly up to you. You can break the cycle and make positive changes if you choose.
Remember, you and you alone, are solely in control of your health.
One of the main reasons people have trouble losing body fat is they do not specifically understand how they got there in the first place. To lose fat, it’s important to know how and why your body stores fat and how you can use it for energy.
Lets be real, you don’t go to sleep skinny and wake up the next morning fat.
With the wrong lifestyle, body fat constantly accumulates day-‐by-‐day and year-‐to-‐year and eventually builds up and puts you on the trail to obesity.
If you are looking for effective and proven strategies to implement in your everyday lifestyle, than Awaken The Abs Within is the book. It will provide you with the necessary steps to burn unhealthy body fat and live a lean lifestyle forever.
I’d like to start this book off with one of my favorite quotes…
“Even the best workout program in the world can’t correct stupid eating!”
As a certified fitness and nutrition professional, I’ve trained all kinds of different clients. Before I take on anyone new, I always mention this quote to make sure we are both clear on expectations. Some laugh, some
frown, but most nod their head and agree. Getting lean is 80% nutrition and 20% physical.
ABS ARE MADE IN THE KITCHEN, NOT IN THE GYM.
If you only take away one thing from this book, I want it to be this…EAT WHOLE FOODS.
If you never step foot in a gym or count a calorie, you will see noticeable changes to your body by only consuming whole/real food. When I say whole foods, I’m referring to real food that has one ingredient. Examples are chicken, fish, turkey, veggies, fruit, and nuts. These are foods nature intended you to eat. The body can properly digest and absorb the nutrients from these foods as well.
THROW AWAY THE PACKAGED/REFINED JUNK!
No more cookies, chips, crackers, ice cream, TV dinners, etc. A big part of this book is about understanding the affect certain foods have on your body’s hormones. These hormones cause your body to burn or store body fat. To control your hormones, it is as simple as eating the right types of foods, in the right quantities, at the right times. I’ve branded this as the “TQT” principle. We’ll be discussing the TQT principle and hormones in more detail later.
Maintaining A Lean Body Is All About Your Lifestyle
The difference between this book and all the other weight loss books out there is this book focuses on the whys and how’s of fat loss and conditioning. If you want to fix the problem (stored fat) you first need to understand how you got there.
This book also discusses the necessary lifestyle changes that will cause you to drop the unnecessary body fat in an easy, simplistic, and understandable way.
It’s not just a short-‐term fix. This is a lifestyle change.
Awaken The Abs Within is all about education and actionable steps. It’s just like the Chinese proverb, “Give a man a fish and he will eat for a day. Teach him how to fish and he will eat for a lifetime.” The Brad Gouthro proverb is, “Give a person an abs routine and they will workout for a day. Teach them proper fitness and nutrition strategies and they will make health a lifestyle.” You need to understand how your body works in order to incorporate these 7 secrets into your daily lifestyle. This book will educate you with everything you need to live and maintain a lean lifestyle without being overly scientific or confusing.
There are no gimmicks.
You won’t get lean in five minutes. Once again, this is a lifestyle change. But I assure you, if you implement these 7 secrets into your daily lifestyle, you will see results. I should mention up front…
Awaken the Abs Within IS NOT about:
- Providing you with a short-‐term ‘fad diet’ with outrageously restricted calorie counts that claims to make you lose 20 pounds in 1 week. Diets like this are not healthy or sustainable over the long-‐term.
- Eating the same boring, tasteless foods day after day.
- Telling you that you can never eat M&M’s again.
- Instructing you to do 1,000 crunches every day.
- Giving you a generic workout routine and meal plan without any explanations.
Awaken the Abs Within IS about:
- Understanding that health, fitness, and nutrition is a lifestyle and not just something you pay attention to 6 weeks before your tropical vacation.
- Educating you on how to build a proper balanced nutrition plan that will fire up your metabolism, burn fat, and build lean muscle tissue.
- Understanding the macronutrients (protein, carbohydrates, fats) and their role in building muscle and burning fat (or adding fat).
- Understanding the important role your body’s hormones play in establishing your body as either a fat-‐burning or fat-‐storing machine.
- Providing you with a full body fat loss circuit and abdominal exercise plan that will condition, sculpt, and define the beach body everyone strives for.
Awaken The Abs Within will uncover many ways to help reduce your stubborn stored fat by turning your body into a fat burning system rather than a fat storing system. Not only will your confidence increase with your new lean body, you’ll also be creating a much healthier body. Abdominal fat is the most dangerous type of fat because of its close proximity to your body’s vital organs. It can also create a lot of inflammation and destruction to the cells near by.
Before we go on…
I need you to commit to changing your lifestyle for the better. It’s not that hard. Just follow the secrets revealed in Awaken The Abs Within, and you will see positive changes.
Just think how much more confidence you’ll have when you go to the beach.
Think how much more energy you will have by losing the fat.
You were born with two arms and two legs for a reason. You are supposed to use them to exercise!
Exercise can literally be an addiction once you start seeing results. And that’s what you’re going to get by following this program. I’ll close this introduction with a quote from Albert Einstein:
“Insanity is defined as doing the same thing over and over again and expecting different results.”
Stop the insanity! Change your lifestyle. Change your habits. You know you need to make a change. You are responsible for your own health. Make the commitment. Don’t accept anything less of yourself. You can do this.
So what are we waiting for? I assume since you’ve read this far, you’re ready.
Take Action and Live The Lean Lifestyle NOW!
Purchase Your Copy Of My Lifestyle Program
Go to http://www.awakentheabswithin.com/order to get an instant download of my Awaken The Abs Within lifestyle program e-‐book PLUS
ALL THE BONUSES
Or order the paperback version through http://www.AMAZON.com
Become a Team Lean Member
To get instant access to all my recipes become a Team Lean Inner Circle Member:
http://www.awakentheabswithin.com/member
Now As Promised… Here’s Access To Your Other FREE Bonus
Materials…
“Like” my Facebook Page and you get instant access to a downloadable copy of:
MY GROCERY LIST Full of FAT BURNING foods…ready to take on your next grocery trip!
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And…There’s MORE… Get Instant Access to several of my…
FAT BURNING COOKING VIDEOS
A Few Of The Cooking Videos Include:
Chicken Fajita Salad Coconut Protein Balls Kale Chips Choc-o-LATE Night Time Shake And more…
- Simply Click The Subscribe Button at the following link:
http://www.youtube.com/bradgouthrofitness
…to get instant access to all my fat burning cooking videos!
About the Author
Here’s My 30 Second Jeopardy Intro…And A Photo…
• Author: internationally selling author of the hottest new fitness and nutrition book, Awaken The Abs Within (http://www.awakentheabswithin.com/order) • Video Maker: Host and publish popular fitness, nutrition, and motivational videos at my Live Lean TV YouTube Channel. Subscribe. (http://www.youtube.com/bradgouthrofitness) • Brand Ambassador: work with several companies to endorse their products. Contact me for endorsements (http://www.bradgouthrofitness.com/contact) • Leader: of the “Transformation 10,000 Movement” & the Team Lean Inner Circle Membership Site (http://www.awakentheabswithin.com/members) • Owner: of Brad Gouthro Fitness, a fitness, nutrition, and wellness publishing company. • Certified Personal Trainer: Named finalist for the award of: Favorite Personal Trainer as voted by clients. • Certified Nutrition & Wellness Specialist: watch my Online Cooking Show (http://www.youtube.com/bradgouthrofitness) • Professional Speaker: spoke on the same stage as UFC Hall Of Famer, Royce Gracie. • Fitness Model: Named Bodybuilding.com’s 1 of 15 “Traffic Stopping Bodies” http://www.bradgouthrofitness.com/model
Brad Gouthro