{"id":32771,"date":"2014-10-08T11:15:03","date_gmt":"2014-10-08T15:15:03","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=32771"},"modified":"2021-05-15T06:47:13","modified_gmt":"2021-05-15T10:47:13","slug":"live-to-fail-dailyburn-strength-training-program","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/db\/live-to-fail-dailyburn-strength-training-program\/","title":{"rendered":"Live to Fail: A New Strength Workout Program from DailyBurn"},"content":{"rendered":"<p>What do you think of when you hear strength training? Huge guys and bulky girls doing bicep curls, with six-packs you could never get? Meatheads hoisting heavy weights, clanking barbells and plates you don&#8217;t know how \u2014 or want \u2014 to use? If you\u2019ve always pictured having a fit, strong physique but don\u2019t know which program will get you there, DailyBurn&#8217;s new <a href=\"https:\/\/dailyburn.com\/ltf?partner=life&amp;mtype=5&amp;sub_id=100814_ltflaunch&amp;utm_source=life&amp;utm_medium=life&amp;utm_campaign=100814_ltflaunch&amp;utm_content=100814_ltflaunch\" target=\"_blank\" rel=\"noopener\">Live to Fail<\/a> (LTF) may be the answer. All you need are two sets of dumbbells and a box \u2014 no gym membership or pricey personal training sessions necessary. Skeptical you won&#8217;t see results? DailyBurn trainer, Ben Booker, may just convince you otherwise.<\/p>\n<p><iframe src=\"\/\/www.youtube.com\/embed\/bxnJpygMQvo\" width=\"620\" height=\"349\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h3><b>Meet LTF&#8217;s Trainer<\/b><\/h3>\n<p>Ben Booker wasn\u2019t born with a six-pack. Fitness was always a part of his life, having been a basketball, football and track athlete in high school, but so was alcohol. It was an endless cycle for him \u2014 four months of training, followed by three months of drinking. And in his senior year of high school, everything changed. After a night out drinking, Ben got into a near-deadly car accident, leaving his <a class=\"wpil_keyword_link\" href=\"https:\/\/dailyburn.com\/life\/fitness\/no-equipment-back-exercises\/\"   title=\"back\" data-wpil-keyword-link=\"linked\"  data-wpil-monitor-id=\"433\">back<\/a> broken in two places. He was charged with a DUI and had his license suspended, at which point he turned to weight training.<\/p>\n<p>\u201cWhen I started rehab, I lifted weights to try to get back in shape,\u201d says Ben. \u201cI used a hypertrophy program, targeting specific muscles with a designated rep range and minimal rest, which breaks down the muscle tissue so that it grows as it repairs itself.\u201d Ben stuck with this program long enough that his body began changing. \u201cPeople started coming up to me saying \u2018Hey, what are you doing because it\u2019s working.\u2019\u201d Ben freely shared what knowledge he had and realized how much he enjoyed helping others with fitness.<\/p>\n<p>Though it took a little more time, Ben also took control of his drinking. For years, he wasn\u2019t able to step out of the comfort zone of the life he knew. But when he finally asked for help in 2006, the small-town Illinois-native was able to rebuild himself and find his true potential.<\/p>\n<figure id=\"attachment_32804\" aria-describedby=\"caption-attachment-32804\" style=\"width: 620px\" class=\"wp-caption alignnone\"><img fetchpriority=\"high\" decoding=\"async\" class=\"size-full wp-image-32804\" title=\"DailyBurn LTF Ben Booker Abs\" src=\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2014\/10\/10045137\/Ben-Booker-LTF-Abs_2.jpg\" alt=\"DailyBurn LTF Ben Booker Abs\" width=\"620\" height=\"400\" srcset=\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2014\/10\/10045137\/Ben-Booker-LTF-Abs_2.jpg 620w, https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2014\/10\/10045137\/Ben-Booker-LTF-Abs_2-300x193.jpg 300w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><figcaption id=\"caption-attachment-32804\" class=\"wp-caption-text\">Photo: DailyBurn<\/figcaption><\/figure>\n<p>\u201cIf you think you have it all figured out, you don\u2019t,\u201d says Ben. \u201cYou have to be humble, which by definition means being able to remain teachable. My biggest gains in life have come from my most humble moments, when I\u2019ve been on my knees, asking for help, not knowing where I was headed. It\u2019s not until we cross that line that we can experience who we really are.\u201d Hitting that point of failure and being able to grow from it became the seed for <a href=\"https:\/\/dailyburn.com\/ltf?partner=life&amp;mtype=5&amp;sub_id=100814_ltflaunch&amp;utm_source=life&amp;utm_medium=life&amp;utm_campaign=100814_ltflaunch&amp;utm_content=100814_ltflaunch\" target=\"_blank\" rel=\"noopener\">Live to Fail<\/a>, the workout program he went on to develop with DailyBurn.<\/p>\n<h3><b>The Workout Program<\/b><\/h3>\n<p>So what does failure mean in the context of fitness? Think of it as failure to maintain pace or to be able to stay with a specific weight for a &nbsp;prescribed rep range.&nbsp;We aren&#8217;t talking about a one-rep max failure. It is about <i>safely<\/i> overloading the targeted muscle, within that rep range, for a designated result, also known as hypertrophy and definition through maximum <a class=\"wpil_keyword_link\" href=\"https:\/\/dailyburn.com\/life\/db\/calorie-burn-calculator\/\"   title=\"calorie burn\" data-wpil-keyword-link=\"linked\"  data-wpil-monitor-id=\"887\">calorie burn<\/a> by keeping your heart rate high. After all, the concept of building muscle is the process of breaking it down (failure of muscle strength), to rebuild it stronger to handle the load.<\/p>\n<p>With those fundamentals at its core, <a href=\"https:\/\/dailyburn.com\/ltf?partner=life&amp;mtype=5&amp;sub_id=100814_ltflaunch&amp;utm_source=life&amp;utm_medium=life&amp;utm_campaign=100814_ltflaunch&amp;utm_content=100814_ltflaunch\" target=\"_blank\" rel=\"noopener\">LTF<\/a> is a strength training program for men and women who truly want to change their bodies. If you dread spending hours at the gym on the treadmill or elliptical to get in shape, these workouts will change your mind about fitness. Each 35- to 55-minute session requires only <a href=\"https:\/\/store.dailyburn.com\/collections\/equipment?partner=life&amp;mtype=5&amp;sub_id=100814_ltflaunch&amp;utm_source=life&amp;utm_medium=life&amp;utm_campaign=100814_ltflaunch&amp;utm_content=100814_ltflaunch\" target=\"_blank\" rel=\"noopener\">two sets of dumbbells<\/a> and a <a href=\"https:\/\/store.dailyburn.com\/collections\/equipment?partner=life&amp;mtype=5&amp;sub_id=100814_ltflaunch&amp;utm_source=life&amp;utm_medium=life&amp;utm_campaign=100814_ltflaunch&amp;utm_content=100814_ltflaunch\" target=\"_blank\" rel=\"noopener\">plyo box<\/a>. Not sure how to even begin choosing your dumbbell weight? Ben talks you through a test to determine the correct weight for you.<\/p>\n<figure id=\"attachment_32805\" aria-describedby=\"caption-attachment-32805\" style=\"width: 620px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"size-full wp-image-32805\" title=\"DailyBurn LTF Ben Booker Chest\" src=\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2014\/10\/10045136\/Ben-Booker-LTF-Chest_2.jpg\" alt=\"DailyBurn LTF Ben Booker Chest\" width=\"620\" height=\"400\" srcset=\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2014\/10\/10045136\/Ben-Booker-LTF-Chest_2.jpg 620w, https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2014\/10\/10045136\/Ben-Booker-LTF-Chest_2-300x193.jpg 300w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><figcaption id=\"caption-attachment-32805\" class=\"wp-caption-text\">Photo: DailyBurn<\/figcaption><\/figure>\n<p>During the first six weeks, you\u2019ll do a video a day with exercises that target a specific muscle group, with four sets of 10 to 12 reps, and minimal rest. The second six weeks ups the intensity with higher reps and some supersets. <a href=\"https:\/\/dailyburn.com\/ltf?partner=life&amp;mtype=5&amp;sub_id=100814_ltflaunch&amp;utm_source=life&amp;utm_medium=life&amp;utm_campaign=100814_ltflaunch&amp;utm_content=100814_ltflaunch\" target=\"_blank\" rel=\"noopener\">Ben and the LTF team<\/a> will be there to help you maintain proper form and guide you to failure on moves you might not be familiar with. \u201cFailure comes in many forms and is different for everyone,\u201d says Ben. \u201cThat\u2019s what I love about this program. It\u2019s for people who have never stepped foot in a weight room before \u2014 as well as gym rats who lift on the regular. As long as you show up every day, we\u2019ll help you get the results you want.\u201d<\/p>\n<h3><b>Nutrition Plan and Supplements<\/b><\/h3>\n<p>As with all fitness programs, nutrition plays an important role. LTF provides users with a <a href=\"https:\/\/dailyburn.com\/ltf?partner=life&amp;mtype=5&amp;sub_id=100814_ltflaunch&amp;utm_source=life&amp;utm_medium=life&amp;utm_campaign=100814_ltflaunch&amp;utm_content=100814_ltflaunch\" target=\"_blank\" rel=\"noopener\">full nutrition plan<\/a>, complete with a formula to calculate the amount of protein, fat and carbs you\u2019re allotted daily to hit your macronutrient goals. Nervous you\u2019re not cut out for \u201cdieting?\u201d This is no starvation diet \u2014 the plan is designed to deliver the <a href=\"https:\/\/dailyburn.com\/life\/health\/nutrients-athletes-need-most\/\" target=\"_blank\" rel=\"noopener\">quality nutrients<\/a> your body needs during periods of high-intensity training. LTF lays out meal plans and lists of foods that complement the workout program, helping to keep you full, energized and in the best position possible to make strength gains.<\/p>\n<p>\u201cIt can be a lot to start a new fitness and nutrition plan at the same time,\u201d says Ben. But you can\u2019t out train a bad diet. Just ask Josh Christensen, who lost 30 pounds, while gaining significant muscle definition after completing the LTF program. \u201cYou have to be all in or it won\u2019t work,\u201d he says. \u201cI know because I&#8217;ve tried other programs without the nutrition and nothing happened. Once I educated myself and learned what to eat, the changes started coming.\u201d Within a few weeks of starting <a href=\"https:\/\/dailyburn.com\/ltf?partner=life&amp;mtype=5&amp;sub_id=100814_ltflaunch&amp;utm_source=life&amp;utm_medium=life&amp;utm_campaign=100814_ltflaunch&amp;utm_content=100814_ltflaunch\" target=\"_blank\" rel=\"noopener\">LTF<\/a>, Josh noticed strength gains and that he was losing fat. The nutrition and fitness components of LTF are designed to work together in order to get optimal results.<\/p>\n<figure id=\"attachment_24359\" aria-describedby=\"caption-attachment-24359\" style=\"width: 620px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"size-full wp-image-24359\" src=\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2014\/02\/10052127\/MochaShake_PS_2.jpg\" alt=\"Mocha Coffee Shake\" width=\"620\" height=\"400\" srcset=\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2014\/02\/10052127\/MochaShake_PS_2.jpg 620w, https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2014\/02\/10052127\/MochaShake_PS_2-300x193.jpg 300w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><figcaption id=\"caption-attachment-24359\" class=\"wp-caption-text\">Photo and Recipe: <a href=\"https:\/\/dailyburn.com\/life\/recipes\/mocha-protein-shake\/\" target=\"_blank\" rel=\"noopener\">Perry Santanachote<\/a><\/figcaption><\/figure>\n<p>Nutrition also includes supplements \u2014 but don\u2019t let that word scare you. These products get their name from being able to \u201csupplement\u201d for the calories, protein, vitamins and nutrients that you should be getting but aren\u2019t able to through food. \u201cI believe in these supplements and use them every day,\u201d says Ben. In order to get optimal results from LTF, here&#8217;s what the program suggests:<\/p>\n<ul>\n<li><a href=\"https:\/\/store.dailyburn.com\/collections\/supplements\/products\/pre?partner=life&amp;mtype=5&amp;sub_id=%20live-to-fail-launch-1&amp;utm_source=life&amp;utm_medium=textlink&amp;utm_campaign=100814_ltflaunch&amp;utm_content=live-to-fail-and-pre-bottom\" target=\"_blank\" rel=\"noopener\"><b>Pre<\/b><\/a><b>:<\/b> Taken 30-45 minutes before workout; gets you focused and energized to maximize workout<\/li>\n<li><a href=\"https:\/\/store.dailyburn.com\/collections\/supplements\/products\/post?partner=life&amp;mtype=5&amp;sub_id=%20live-to-fail-launch-1&amp;utm_source=life&amp;utm_medium=textlink&amp;utm_campaign=100814_ltflaunch&amp;utm_content=live-to-fail-and-post-bottom\" target=\"_blank\" rel=\"noopener\"><b>Post<\/b><\/a><b>:<\/b> Taken immediately after workout; includes many beneficial nutrients like <a href=\"https:\/\/www.mensfitness.com\/nutrition\/supplements\/supplement-guide-branched-chain-amino-acids\" target=\"_blank\" rel=\"noopener\">BCAAs<\/a>, glutamine and vitamin C to keep you from getting sore and help start the recovery process (for more info on pre and post-workout supplements, <a href=\"https:\/\/dailyburn.com\/life\/health\/best-pre-workout-supplement-ingredients\/\" target=\"_blank\" rel=\"noopener\">click here<\/a>)<\/li>\n<li><a href=\"https:\/\/store.dailyburn.com\/collections\/supplements\/products\/creatine?partner=life&amp;mtype=5&amp;sub_id=%20live-to-fail-launch-1&amp;utm_source=life&amp;utm_medium=textlink&amp;utm_campaign=100814_ltflaunch&amp;utm_content=live-to-fail-and-creatine-bottom\" target=\"_blank\" rel=\"noopener\"><b>Creatine<\/b><\/a><b>:<\/b> Taken before workout; a highly recommended product if you want to gain muscle and size (women can take, but in smaller doses \u2014 Pre already has the recommended amount for women in it)<\/li>\n<li><a href=\"https:\/\/store.dailyburn.com\/collections\/supplements\/products\/fuel-6?partner=life&amp;mtype=5&amp;sub_id=%20live-to-fail-launch-1&amp;utm_source=life&amp;utm_medium=textlink&amp;utm_campaign=100814_ltflaunch&amp;utm_content=live-to-fail-and-fuel6-bottom\" target=\"_blank\" rel=\"noopener\"><b>Fuel-6<\/b><\/a><b>:<\/b> Vegan, dairy-free, soy-free and gluten-free protein powder taken post-workout or anytime during the day in the form of&nbsp;<a href=\"https:\/\/dailyburn.com\/life\/recipes\/quick-easy-protein-shake-recipes\/\" target=\"_blank\" rel=\"noopener\">protein shakes<\/a>; helps get you more protein if you\u2019re not able to get enough through whole foods<\/li>\n<li><b><a href=\"https:\/\/store.dailyburn.com\/collections\/supplements\/products\/multi-men?partner=life&amp;mtype=5&amp;sub_id=%20live-to-fail-launch-1&amp;utm_source=life&amp;utm_medium=textlink&amp;utm_campaign=100814_ltflaunch&amp;utm_content=live-to-fail-and-multiivitamin-bottom\" target=\"_blank\" rel=\"noopener\">Multivitamin<\/a>:<\/b> Taken in the morning with a meal; helps you get the vitamins and nutrients your body needs daily, such as&nbsp;<a href=\"https:\/\/dailyburn.com\/life\/health\/omega-6-omega-3-foods\/\" target=\"_blank\" rel=\"noopener\">Omega-3<\/a> fish oil<\/li>\n<\/ul>\n<h3><b>Why Try It<\/b><\/h3>\n<p>There\u2019s no shortage of programs promising to get you ripped \u2014 fast. You may know firsthand that many, if not most, fall flat. That\u2019s why LTF sticks with you for 12 tough but transformative weeks \u2014 providing you with workouts, nutritional advice, and the motivation you need to keep you on track. If you show up and put in the work, the results will follow \u2014 muscular arms, washboard abs and well-defined legs, chest and back. And for ladies, <a href=\"https:\/\/dailyburn.com\/ltf?partner=life&amp;mtype=5&amp;sub_id=100814_ltflaunch&amp;utm_source=life&amp;utm_medium=life&amp;utm_campaign=100814_ltflaunch&amp;utm_content=100814_ltflaunch\" target=\"_blank\" rel=\"noopener\">this program<\/a> will build strength and definition all over \u2014 without adding bulk. But the physical transformation is just the beginning: Commitment to your fitness will help you think clearer, sleep better, focus more at work, and have more confidence.<\/p>\n<p>\u201cI believe there are four big aspects in life: mental, emotional, physical and spiritual,\u201d says Ben. \u201cWhen you push yourself physically, it can help you mentally and emotionally. Finding that clarity and balance that can come through physical fitness, by pushing your body to failure and then moving past it, that\u2019s how we become stronger. And that\u2019s what LTF is all about.\u201d<\/p>\n<p><i>If you\u2019re looking for a strength training program that will change you, try DailyBurn\u2019s <\/i><a href=\"https:\/\/dailyburn.com\/ltf?partner=life&amp;mtype=5&amp;sub_id=100814_ltflaunch&amp;utm_source=life&amp;utm_medium=life&amp;utm_campaign=100814_ltflaunch&amp;utm_content=100814_ltflaunch\" target=\"_blank\" rel=\"noopener\"><i>Live to Fail<\/i><\/a><i> program here, free for 30 days.<\/i><\/p>\n<p><em>Note to reader: The content in this article relates to the core service offered by DailyBurn. In the interest of editorial disclosure and integrity, the reader should know that this site is owned and operated by DailyBurn.&nbsp;<\/em><em>Neither these products, nor the statements herein, have been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease or condition.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Get the body you want with DailyBurn&#8217;s new Live to Fail strength training program. It&#8217;s simple, but it&#8217;s not easy. If you work, results will come.<\/p>\n","protected":false},"author":11,"featured_media":32807,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[298,299],"tags":[105,53,281,341,343,154,99,100],"class_list":["post-32771","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-db","category-programs","tag-free-weights","tag-fuel","tag-strength-training","tag-tax1living-well","tag-tax2exercise","tag-weight-training","tag-weightlifting","tag-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/32771","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=32771"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/32771\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/32807"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=32771"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=32771"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=32771"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}