Workouts, Cheat Meal Tips, and Healthy Smoothie Tips

Live Lean Life Vlog Ep. 004

On today’s vlog episode of Live Lean TV, I’m showing you our workouts, cheat meal tips, and healthy smoothie tips.

15 Minute Full Body Workout Circuit To Build Muscle At The Gym

It’s workout time at Gold’s Gym Venice.

Let’s go.

Fun fact: In the Gold’s Gym Venice bathroom, there is an old photo on the wall of Arnold Schwarzenegger with a beer in his hand.

Even Arnold has the occasional drink of alcohol.

Workout Duration

Approximately 15 minutes.

Workout Focus

This 15 minute full body workout circuit at the gym is focused on targeting all the major muscle groups to build lean muscle mass.

Required Equipment

• Dumbbells
• Barbell

Workout Instructions

1. Complete all the reps of the first exercise, rest 60 seconds, then move on to the next exercise in the circuit.
2. Once you complete all 4 exercises in the circuit, take a 60 second rest.
3. Repeat the circuit 3 times, while increasing the weight each set.

Exercises

Click the links below for the step-by-step exercise demonstrations

A1. Standing Dumbbell Should Press

The first exercise in the circuit is the standing dumbbell shoulder press.

• Reps: 8
• Sets: 3
• Rest: 60 seconds
• Tempo: 2010

Coaching cues:

1. With a palm facing forward grip, hold a pair of dumbbells at ear level.
2. Press the dumbbells straight up over your head, then lower them back down to ear level in a slow and controlled manner.
3. Ensure you contract your core and avoid leaning back when lifting the dumbbells.
4. Repeat.

A2. Barbell Romanian Deadlift To Bent Over Row To Shrug

The second exercise in the circuit is the barbell romanian deadlift to bent over row to shrug.

• Reps: 5
• Sets: 3
• Rest: 60 seconds
• Tempo: 2010

Coaching cues:

1. Choose a weight that you typically use for barbell bent over rows.
2. With a shoulder width stance, pick up a barbell with an overhand grip that is shoulder width apart. Hold it in front of your thighs.
3. The first movement is the lowering portion of a romanian deadlift. So push your hips back, bend at the hips, maintain a flat back, and lower the bar with straight arms until your torso is parallel to the ground.
4. The second movement is a bent over row. Once your torso is parallel to the ground, bend your elbows, squeeze your shoulder blades together, and pull the bar to your chest. Then lower it in a controlled manner. Your torso should not sway up and down.
5. The third movement is the rising portion of the romanian deadlift. Contract your hamstrings, press your feet through the ground, and stand back up straight while maintaining a flat back and keeping the barbell close to your body.
6. The fourth and final movement is the barbell shrug. As you get back to standing, shrug your shoulders up towards your ears then lower.
7. That’s 1 rep.
8. Repeat.

A3. Dumbbell Forward Lunge

The third exercise in the circuit is the dumbbell forward lunge.

• Reps: 10 per leg
• Sets: 3
• Rest: 60 seconds
• Tempo: 1010

Coaching cues:

1. With a shoulder width stance, hold two dumbbells at your sides with a palms facing in grip.
2. Ensure your shoulders are pulled back, chest up, and core is engaged throughout the entire movement.
3. Take one step forward with one leg, then bend your knees to lower your body towards the ground until your front thigh is parallel to the ground and your back knee is just hovering above the ground.
4. Ensure your front shin is also perpendicular to the ground. Do not allow your front knee to lean past your toes.
5. Press your feet through the ground to push back to standing.
6. Continue all the reps with one leg, then switch legs and repeat.

A4. Standing Dumbbell Side To Side Rotation

The last exercise in the circuit is the standing dumbbell side to side rotation.

• Reps: 15 per side
• Sets: 3
• Rest: 60 seconds
• Tempo: 1010

Coaching cues:

1. Stand with a shoulder width stance while holding one dumbbell vertically with both hands, with your arms extended at shoulder height.
2. Keeping your arms extended, rotate your arms to one side while really focusing on keeping your hips locked in and square to the front with your core contracted. Think about rotating only through your torso, not your hips.
3. Then rotate your arms to the other side as far as you can while keeping your hips square.
4. The speed of the rotation should be controlled but try to accelerate the rotation while rotating the dumbbell across your body, then slowing it down as you reach your side.
5. One rotation to both sides equals one rep.
6. Repeat for reps.

That’s Another Workout In The Books

Since I wasn’t feeling very motivated today, I give that workout a 7.3/10.

I also didn’t have my headphones with me, so I wasn’t really feeling it.

Most importantly, I got it done, I had a good sweat, I had a little pump.

Ultimately, it was better than doing nothing at all.

Time to drink my post workout protein shake while I drive home.

Let’s see what the LA traffic has in store us.

According to Waze, only 16 minutes to drive 5.3 miles.

Not bad.

It’s Cheat Meal Night

What do you think we got for our cheat meal night?:

• Burgers
• French fries
• Potato chips
• Donairs
• Donuts

Could it be any more obvious?

We got a pepperoni pizza from Whole Foods.

It’s honestly been my favorite pizza in LA.

Since it’s Whole Foods, maybe it’s a little bit healthier than other pizzas?

Probably not.

I don’t know really know.

Healthy Cheat Meal Tips

#1. Before we eat pizza, we like to “healthify” it up by adding arugula to the top of the pizza.

These greens adds a little bit of nutrients to our cheat meal.

Unlike what some people think, including the American school system, pizza is not a vegetable.

#2. Drink A Protein Shake First

In addition to adding vegetables to the pizza, I also like to drink a protein shake, as it allows me to consume a decent amount of protein before eating the pizza.

#3. Experiment With A Carb Blocker

I’ve also been experimenting with taking Alpha Lipoic Acid and White Kidney Bean Extract capsules.

I also have a powder version of Alpha Lipoic Acid, however I prefer the Alpha Lipoic Acid capsules since the powder tastes disgusting.

Alpha Lipoic Acid and White Kidney Bean Extract are supposed to help metabolize the carbohydrates when eating a high starchy meal, like a pizza.

It’s manufacturer recommendation is to take a serving of white kidney bean extra with a glass of water, 20 minutes before a high starch meal.

Alpha Lipoic Acid and White Kidney Bean Extract are two supplements that may help with carbohydrate metabolism.

However, as with any supplement, use it at your own will, and see if it works for you.

Let’s eat the food.

By the way, when I woke up the next morning, my abs were still there.

Just another example that enjoying an occasional cheat meal won’t make you gain weight.

Morning Run With Bruno

When I’ve been taking Bruno out for his runs, I’ve been using the Old Spice app to map out my run.

As you’re running, the app draws the route that you ran.

To make the experience more enjoyable, it’s fun to try and run a route, that draws a creative picture.

The other day when i took Bruno for a run, I tried to draw a massage chair with my route.

However, I don’t know if it looks like a massage chair, or something else.

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

A post shared by Brad Gouthro – Live Lean TV (@bradgouthro)

I’ll leave that up to your imagination.

Filming Exercise Demonstration Videos

It’s time to head to the gym with Jessica and Bruno to film more exercise demonstration videos for my Live Lean TV Daily Exercises YouTube channel.

Here are a few of the exercises that I filmed.

• Walking Staggered Push Up
• Front Foot Elevated Split Squat
• Single Leg Hip Raise
• Swiss Ball Leg Curl
• Chin Up

Walking Staggered Push Up

While I was filming, Jessica did the following foam rolling exercises:

• Foam Roller Piriformis Glute Massage
• Foam Roller Calf Massage
• Side To Side Slider Squat
• Alternating Slider Reverse Lunge
• Medicine Ball Side To Side Fly On Swiss Ball

2 Healthy Smoothie Tips

Adding soaked chia seeds is one way to give your smoothie a really thick consistency.

To me, this makes my smoothie feel more like food, rather than just a drink, thus making me feel fuller after consuming it.

Here’s a little tip.

Thicken Your Smoothie With Soaked Chia Seeds

Before adding the chia seeds to your smoothie, it’s important to soak your chia seeds.

How To Soak Chia Seeds:

1. Add 2 tablespoons of chia seeds to a jar with half a cup of water.
2. Add a cover to the jar, and shake it up.
3. Set it aside for 10 minutes, then stir it up again. You should see a noticeable difference in the thickness from just soaking in the water.
4. If necessary, wait 10 more minutes, then stir, to ensure all the chia seeds soak up the water.
5. Add the soaked chia seeds to your smoothie and blend.
6. Pour the smoothie back into the jar to save on cleaning dishes, and enjoy.

The chia seeds will expand, as it pulls in the water, thus adding so much thickness compared to a regular juice smoothie.

The chia seeds also increase the satiability, thus making you feel full after drinking your smoothie.

This is important, because you need to feel full, so you don’t keep eating.

Nutrition Facts: 2 Tablespoons Chia Seeds

• Calories: 60
• Protein: 3g
• Carbohydrates: 5g
  • Fiber: 5g
• Fat: 3g

This is a good nutrient packed, low calorie way good to add more filling to your smoothies.

It’s that simple.

If you’re all about your health, use chia seeds.

They’re healthy and delicious.

Hopefully you enjoyed this little Live Lean tip.

Use Freshly Squeezed Orange Juice And Zest

Here’s another healthy smoothie tip.

If you want to add orange juice to your smoothies for flavor, rather than using pasteurized orange juice from a carton, take an orange and squeeze out the juice.

Pasteurized orange juice has been heated, which kills some of the nutrients.

By using freshly squeezed orange juice in your smoothie, all of the nutrients are still intact, since you’re not heating it.

This is a healthier way to add orange juice to your smoothie.

Lastly, before you squeeze out the orange juice, you can also use a grater to grind off a tablespoon of zest from the orange peel, then throw the zest into your smoothie.

This is a simple, zero calorie way to add even more flavor to your smoothie.

It’s beautiful, tasty, and delicious.

Using one whole orange is a really good way to control your portion size.

If you’re using a carton of orange juice, and you have a heavy pour, your calories can really get out of hand quickly.

Do What Works For Your Goals

If you’re looking for weight loss, rather than using all orange juice, use water combined with squeezed juice from 1/2 of an orange, in your smoothies, to add flavor, while keeping it lower calorie.

If your goal is weight gain or you’re not looking to lose weight, you can also add the following higher calorie liquids to your smoothies:

• orange juice
• coconut water
• coconut milk

Don’t forget, whenever you’re preparing your own foods, it always depends on your goals.

Therefore, don’t do exactly what we do, because maybe our goals are different than your goals.

It’s important that you do what’s right for you.

We’re out.

See yeah.

Let’s hang out on Instagram: @BradGouthro.

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Question For You:

• What is your favorite cheat meal?
• Share your best tip to make delicious smoothies with the rest of the Live Lean Nation.

Be sure to share your answers in the comment section below.

Check out our free workout videos here.

Check out my free recipe cooking videos here.