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If you want to know how to build muscle, lose fat, and be healthier, happier, and wiser…faster than you ever thought possible…then this podcast is for you. Hosted by the bestselling author and entrepreneur, Mike Matthews, each episode gives you simple, science-based know-how and inspiration that will help you build your best body and life ever.
Find out more at www.legionathletics.com
Copyright: © Mike Matthews
“Can you recommend a book for…?”
“What are you reading right now?”
“What are your favorite books?”
I get asked those types of questions a lot and, as an avid reader and all-around bibliophile, I’m always happy to oblige.
I also like to encourage people to read as much as possible because knowledge benefits you much like compound interest. The more you learn, the more you know; the more you know, the more you can do; the more you can do, the more opportunities you have to succeed.
On the flip side, I also believe there’s little hope for people who aren’t perpetual learners. Life is overwhelmingly complex and chaotic, and it slowly suffocates and devours the lazy and ignorant.
So, if you’re a bookworm on the lookout for good reads, or if you’d like to get into the habit of reading, this book club for you.
The idea here is simple: Every month, I’ll share a book that I’ve particularly liked, why I liked it, and several of my key takeaways from it.
I’ll also keep things short and sweet so you can quickly decide whether the book is likely to be up your alley or not.
Alright, let’s get to the takeaways.
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Mentioned on The Show:
Shop Legion Supplements Here: buylegion.com/mike
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
There’s no doubt that March 2020 upended hundreds of millions of lives.
Here in the US (and a slew of other places around the world), lockdowns began with the aim to flatten the curve.
In turn, this self-imposed (and government ordained) isolation has led to innumerable changes in our lives. Changes to what we do and how we work, changes to our relationships and how we interact with people (who had the foresight to buy Zoom stonk??), and changes to our mental health. It’s even changed how we eat and train thanks to closed gyms and unfettered access to our kitchen pantries and cookie jars.
The good news is while most of us didn’t want any of this to happen, we didn’t have to let it derail our good habits.
There are ways to workout effectively at home, you can still follow a meal plan and not binge on comfort food, and it’s possible to stay sane and productive without leaving your home for more than a daily walk.
In fact, me knows a guy named Chase Chewning, who’s especially good at transforming tragedy into triumph, adapting and thriving in the face of whatever life throws at him.
In case you’re not familiar with Chase, he’s a coach, podcaster (who I recently joined on his podcast, Ever Forward Radio), media consultant, and entrepreneur who I’ve had as a guest before to talk about the lesson that hardship taught him on building physical and emotional strength to find his passion and build a career in the fitness industry.
In our discussion, Chase and I chat about . . .
So if you want to hear about how you can make the most of any situation and create your own silver linings, you want to listen to this episode!
10:49 - What are some changes you made during quarantine?
19:10 - How are you working back to your regular workout routine while quarantine is slowly going away?
29:24 - How has your diet been since quarantine?
Mentioned on The Show:
Chase Chewning’s Podcast (Ever Forward Radio) https://chasechewning.com/podcasts
Chase Chewning’s Instagram: https://www.instagram.com/chase_chewning/
Shop Legion Supplements Here: https://buylegion.com/mike
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
This episode is a bit of an anomaly. It’s about applying scientific thinking to our lives and being willing to revise our ideas, beliefs, and actions, and learning one of the most important meta-skills: the ability to change our minds and be willing to admit we were wrong.
I think that our ability to accomplish our goals and intentions in any area of our life depends in a very large part on this ability.
People who aren’t good at changing their minds, who are very stubborn, very defensive, and who refuse to say sorry, rarely make it. Life runs roughshod over those people and I don't know anyone like that who is successful or doing well in life.
I don't just mean financially, either. Sure, that's one component of success, but there are other things that matter like physical and mental health, and the quality of relationships with family, friends, and coworkers.
On the flip side, some of the most successful people I know share quite a few traits, and one that’s always stood out is that they don't have a problem saying that they were wrong. They don't have a problem changing their mind when presented with good enough information.
In fact, they actively seek out that information. They read books, listen to podcasts, interviews, and lectures. They don't just seek out information that confirms the things that they think are correct, either. They’re willing to hear counterpoints and they’re willing to entertain other ideas.
That is, they're willing to go through that process of approaching the ultimate truth, but they also understand that it’s impossible to achieve absolute certainty of most things that matter in life. They’re just too complex, and there are too many shadings of truth.
These people don't fall into the mental trap of thinking they have everything worked out, though. They continue evolving their understanding of the world and their interactions with it.
So, that's a little foretaste of today's episode. If I’ve piqued your interest, I think you're going to like the rest of it, so take a listen and let me know what you think!
Mentioned on The Show:
Shop Legion Supplements Here: https://buylegion.com/mike
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
I’ve churned through over 150,000 emails, social media comments and messages, and blog comments in the last 6 years.
And that means I’ve fielded a ton of questions.
As you can imagine, some questions pop up more often than others, and I thought it might be helpful to take a little time every month to choose a few and record and share my answers.
So, in this round, I answer the following three questions:
If you have a question you’d like me to answer, leave a comment below or if you want a faster response, send an email to mike@muscleforlife.com.
Timestamps:
3:47 - If I’m fat will I gain muscle slower when I lean bulk?
24:39 - What’s the best way to eat and train during Ramadan?
32:13 - Have you every gotten tendonitis or tendinosis from working out, and if so, how did you recover?
Mentioned on The Show:
Books by Mike Matthews: https://legionathletics.com/products/books/
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
If you’ve heard any of my Book Club episodes of the podcast, you know I’m an avid reader and all-around bibliophile.
I like to encourage people to read as much as possible because knowledge benefits you much like compound interest. The more you learn, the more you know; the more you know, the more you can do; the more you can do, the more opportunities you have to succeed.
Life is overwhelmingly complex and chaotic, and it slowly suffocates and devours the lazy and ignorant. That’s why we have to be perpetual learners.
That’s also why I get excited when someone writes a good fitness book. I want to get more good information out there into the eyes, ears, and brains of more people, and even though I have my own fitness books, I love to see good information get out there no matter who it’s from.
In this case, my friend and fellow fitness professional, Sal Di Stefano of Mind Pump Media, has written such a book. It’s called The Resistance Training Revolution, and Sal joins me on this podcast to talk all about it.
Sal has been on the podcast several times before and for good reason. We enjoy our forays into history, politics, culture, and economics, but on the fitness side of things, Sal has spent the better part of two decades in the trenches helping normal, everyday people get into great shape. And so he wrote a book to help normal, average people get fit and stay fit for the long-term.
In other words, he’s not preaching quick fixes and hacks and the book isn’t written for hardcore bodybuilders. It’s just cold, hard truths and practical know-how to help normal people get healthier, build some muscle in the process, feel better, and improve their lives.
In the podcast, we chat about . . .
So if you want to hear about how Sal wants to change the fitness paradigm and promote resistance training to the masses, and how you can educate your own friends and family on the benefits of lifting weights, listen to this podcast!
10:51 - What is the title of the book and why did you decide to write it?
14:43 - What was thought to be the best form of exercise to burn the most amount of calories?
34:14 - What does a resistance revolution exercise look like?
Mentioned on The Show:
The Resistance Training Revolution: https://theresistancetrainingrevolution.com/
Sal Di Stefano’s Instagram: https://www.instagram.com/mindpumpsal/
Mind Pump Media: https://www.mindpumpmedia.com/
Books by Mike Matthews: https://legionathletics.com/products/books/
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
When’s the last time you rocked, rolled, or did a set of head nods?
These sound like things you might do at a heavy metal concert (RIP shows and in-person events), but I’m referring to simple exercises and movements you may want to incorporate into your routine.
According to my guest on this podcast, Tim Anderson, these movements act as a sort of “reset” that you can use to improve movement quality, reduce pain, improve your sleep, and even lift more weight in the gym.
I’ll let Tim get into the nitty-gritty details, but the basic idea is that as we age and spend years of our lives sitting and sedentary, we forget how to move properly. Tim’s “resets” are ways we can restore the original strength and movement patterns we learned when we first started to walk as babies. And I appreciate his unique take on mobility and movement.
In case you’re not familiar with Tim, he’s the co-founder of Original Strength where he’s made a career out of helping people young and old improve movement patterns and quality, get strong and healthy, and live better. He’s also an accomplished author, having written several books on the subject.
In our discussion, we talk about . . .
So if you want to learn about how these easy movements can help improve your life and how to get started with them, listen to this podcast!
Timestamps:
0:00 - Intro
5:15 - How do you address human movement and what makes your techniques different from others?
6:24 - What are some of these fundamental movement patterns?
7:47 - What are the benefits of relearning these basic movements?
10:13 - Are there benefits to doing these movements for people that don’t have any problems?
12:28 - What are some common movement dysfunctions that you see?
17:20 - What are some of the other movement patterns?
18:15 - What common dysfunctional habits can crawling help with?
24:25 - What do you mean by rolling?
25:29 - How much time do people need to spend working on these basic movements?
26:32 - Where should people start?
34:05 - Do you have recommendations on any basic movements to use between sets of heavy lifting?
37:33 - Where can people find you and your work?
Mentioned on The Show:
Tim Anderson’s Website: https://originalstrength.net/
Original Strength Institute: https://osi-online.com/
Original Strength YouTube: https://youtube.com/c/OriginalstrengthNet
Original Strength Instagram: https://www.instagram.com/original_strength/
Tim Anderson’s Instagram: https://www.instagram.com/tim_sonofander/
Books by Mike Matthews: https://legionathletics.com/products/books/
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
Concurrent training is the technical term for including both cardio and strength training in your workout routine.
Generally, the goal is to get better at both types of training simultaneously. That is, you’re trying to gain muscle and strength by lifting weights and improve your endurance by going faster and/or further in your cardio workouts.
If you’ve spent any time in the fitness space, though, you know that many people claim this is a fool’s errand.
These people argue that you can’t effectively adapt to both cardio and strength training at the same time. Instead of improving at both—getting bigger, stronger, and fitter—you just end up being mediocre across the board. In other words, they claim concurrent training turns you into a jack of all trades and a master of none.
While there’s a kernel of truth to this idea, scientific research shows it’s more wrong than right. In fact, a growing body of evidence suggests that if you want to get bigger, stronger, leaner, and fitter, combining cardio and strength training is actually better than just lifting weights.
To get these benefits, though, you have to implement concurrent training correctly. Do it wrong, and you’ll banjax your ability to gain strength and muscle and increase your risk of injury. Do it right, though, and you can enjoy the benefits of cardio and strength training scot-free.
Timestamps:
0:00 - Intro
12:11 - What is the wrong way to concurrently train?
16:09 - What is the right way to concurrently train?
32:06 - How do you avoid recovery problems when concurrently training?
Mentioned on The Show:
Books by Mike Matthews: https://legionathletics.com/products/books/
Should You Do Cardio If You Lift Weights Podcast: https://legionathletics.com/cardio-weightlifting-podcast/
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
I’ve churned through over 150,000 emails, social media comments and messages, and blog comments in the last 6 years.
And that means I’ve fielded a ton of questions.
As you can imagine, some questions pop up more often than others, and I thought it might be helpful to take a little time every month to choose a few and record and share my answers.
So, in this round, I answer the following three questions:
If you have a question you’d like me to answer, leave a comment below or if you want a faster response, send an email to mike@muscleforlife.com.
Timestamps:
4:59 - Which is more effective for the hamstrings, the lying or seated hamstring curl?
10:17 - What are your thoughts on weight loss medications and using them with a high fat cheat meal as a supplement to reduce the amount of fat your body absorbs?
17:49 - How useful or effective are isometric exercises?
Mentioned on The Show:
Shop Legion Supplements Here: https://buylegion.com/mike
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
I’ve recorded hundreds of episodes of Muscle for Life on a huge variety of things related to health, fitness, and lifestyle, ranging from the basics of diet and exercise like energy and macronutrient balance and progressive overload and training frequency and volume to fads like the ketogenic and carnivore diet and collagen protein to more unfamiliar territories like body weight set point and fasted cardio.
Some episodes resonate with my crowd more than others, but all of them contain at least a few key takeaways that just about anyone can benefit from (that’s what I tell myself at least).
And as cool as that is, it poses a problem for you, my dear listener:
Ain’t nobody got time for that.
Well okay, some people do make the time to listen to most or even all of my podcasts, but my wizbang analytics tell me that while many listeners tune in on a regular basis, they don’t catch every installment of Muscle for Life and thus miss out on insights that could help them get a little better inside and outside the gym.
People have also been saying they’d like me to do more shorter, multi-topic episodes, like my Q&As.
And so I got an idea: how about a “best of” series of podcasts that contains a few of the most practical and compelling ideas, tips, and moments from my most popular episodes?
This way, people who are new to the show can quickly determine if it’s for them or not, and those who enjoy what I’m doing but don’t have the time or inclination to listen to all of my stuff can still benefit from the discussions and find new episodes to listen to.
So, in this installment of The Best of Muscle for Life, you’ll be hearing hand-picked morsels from three episodes:
Kurtis Frank on the Best Pre-Workout Supplements
(Originally published 4/10/2019)
Research Review: What’s the Best Rep Range for Building Muscle?
(Originally published 6/27/2018)
Book Club: My Top 5 Takeaways from Good to Great by Jim Collins
(Originally published 11/12/2018)
And we’ll be starting with number one, Kurtis Frank on the Best Pre-Workout Supplements.
Timestamps:
5:48 - Kurtis Frank on the Best Pre-Workout Supplements
13:25 - Research Review: What’s the Best Rep Range for Building Muscle?
26:05 - Book Club: My Top 5 Takeaways from Good to Great by Jim Collins
Mentioned on The Show:
Best Pre-Workout Supplements: https://legionathletics.com/best-pre-workout-supplements-podcast/
Best Rep Range: https://legionathletics.com/rep-range-podcast/
Good to Great: https://legionathletics.com/good-to-great-podcast/
Shop Legion Supplements Here: https://buylegion.com/mike
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Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
At first blush, the phrase “body positivity” sounds like a wonderful thing.
A movement that pushes health and being respectful of your body and proud of your physique can help people eat healthier, exercise, and avoid disease, eating disorders, body dysmorphia, and more.
Unfortunately, in many ways, extremists have co-opted the publicity, and turned “body positivity” into something that’s no longer fully correlated with health and can actually harm individuals and society as a whole.
Some people say you can be perfect, beautiful, and healthy at any weight. No matter what the scale says, or how you feel, you should be proud of who you are.
Others are diametrically opposed. They believe people who aren’t in shape should be mocked and ridiculed until they’re motivated enough to start dieting and hitting the gym.
If you’ve read much of my work, you know that how much fat you carry around and how much muscle you have has real effects on your health. On the flipside of the coin, you probably intuitively know that shaming others isn’t too helpful if your goal is to motivate them to get healthier.
Here’s the home truth: “body positivity” when taken too far, can rob people of a better life.
But it’s not all bad. With a more moderate, nuanced approach, the movement can help motivate people to start taking steps towards getting healthier. And that’s exactly what I’m discussing in this podcast with Jordan Syatt.
In case you’re not familiar with Jordan, he holds several powerlifting records, has a Bachelors of Science in Health & Behavior Science, and hosts a successful mini-podcast. He’s also a thriving strength and nutrition coach (with clients like Gary Vaynerchuk), and as such, has a firm grip on some of the finer, “softer” points of coaching people from all walks of life to adopt healthier lifestyles. In other words, he knows a thing or two about helping people navigate mental roadblocks to get motivated and go from completely sedentary and unfit to lean, athletic, and healthy.
In this episode, we chat about . . .
So if you’re curious about the merits and downsides of the health at any size movement, listen to Jordan break it down.
8:11 - What is the concept of body positivity?
11:23 - When you say body shaming, what does that mean?
19:00 - What are your standards?
32:26 - Where would you like to see this movement go?
Mentioned on The Show:
Jordan Syatt’s Podcast: http://hyperurl.co/qfk6kz
Shop Legion Supplements Here: https://buylegion.com/mike
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
Many people think building muscle as a vegan is an uphill battle, if not an unwinnable one.
Once you understand how much protein you need to build muscle, and how much is in animal foods and how little in plant foods, it’s natural to wonder if you can build any muscle to speak of following a vegan diet.
Well, you can, though it’s more difficult than it is for omnivores.
The truth is you absolutely can build muscle eating nothing but vegan protein sources—you just have to be more careful about what foods you eat.
Let’s kick off this discussion by looking at why it’s usually more difficult for vegans to build muscle than omnivores (and what to do about it!).
2:45 - What are the disadvantages of a plant-based diet when trying to build muscle and strength?
7:44 - What are the 10 best vegan protein sources?
16:38 - What are some on-the-go vegan protein sources?
25:51 - What are some unique sources of plant-based protein?
Mentioned on The Show:
Shop Legion Supplements Here: https://buylegion.com/mike
Plant+: https://legionathletics.com/products/supplements/plant-protein-powder/
Genesis: https://legionathletics.com/products/supplements/genesis/
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Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
I’ve written and recorded a lot of evidence-based content over the years on just about everything you can imagine related to building muscle, losing fat, and getting healthy.
I’ve also worked with thousands of men and women of all ages and circumstances and helped them get into the best shape of their lives.
That doesn’t mean you should blindly swallow everything I say, though, because let’s face it—nobody is always right about everything. And especially in fields like diet and exercise, which are constantly evolving thanks to the efforts of honest and hardworking researchers and thought leaders.
This is why I’m always happy to hear from people who disagree with me, especially when they have good arguments and evidence to back up their assertions.
Sometimes I can’t get on board with their positions, but sometimes I end up learning something, and either way, I always appreciate the discussion.
That gave me the idea for this series of podcast episodes: publicly addressing things people disagree with me on and sharing my perspective.
Think of it like a spicier version of a Q&A.
So, here’s what I’m doing:
Every couple of weeks, I’m asking my Instagram followers what they disagree with me on, and then picking a few of the more common or interesting contentions to address here on the podcast.
And in this episode, I’ll be tackling the following . . .
4:30 - Even if something works on average for a population it doesn’t mean it will work for everyone.
18:29 - You can’t get big legs squatting just once a week.
29:40 - Most people can’t gain 50/50 on a lean bulk. That may work for a beginner but not an intermediate.
Mentioned on The Show:
Books by Mike Matthews: https://legionathletics.com/products/books/
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
I’ve always said if you can change your body, you can change your life.
Working out and getting in shape makes us better at everything. So it’s no surprise that many people who start paying attention to their diet and training also start to evaluate other areas of their life.
One of those areas is a place where we spend a lot of our waking hours: work.
Countless people these days live as zombies--just punching in their time cards as a necessary evil and living for the weekend. And many young people are faced with the daunting task of deciding what they want to do with their life right after they blow out the candles after 18 revolutions around the sun.
How do you get out of the rat race? How do you find your dream job?
“Follow your passion” is a popular trope, but it’s not necessarily the best advice.
Some people get the itch to become an entrepreneur and for good reason. There are many perks to owning your own business, but it’s not for everyone. It’s easy to focus on the pluses without realizing how much work is really involved.
Spend enough time on YouTube and you’re sure to see enough clever ads and (misleading) videos to be convinced that everyone except you is actually a millionaire. Simply implement the magic formula and you’ll not only become your own boss, but never work again. ;)
As someone who has taken the entrepreneurial plunge and built several successful businesses, I get asked for career advice. While I’m happy to help as much as I can, I wanted to get a true career expert on the show.
In this episode, I chat with Ashley Stahl, who just released her book, You Turn: Get Unstuck, Discover Your Direction, and Design Your Dream Career. Ashley is a former national security professional that worked at the Pentagon who practiced what she preaches, shifting to author, entrepreneur, and career coach, who helps people become unstuck in their professional lives.
In our chat, we discuss . . .
So if you’re unhappy with your job, feeling stuck in your career, or just not sure what to do with your life, this podcast might be the kick in the pants you need. Whether you’re looking to make a career shift to the fitness industry, or just want some advice on escaping a job you loathe, this podcast is for you!
9:28 - What would be your next move if you don’t like the job you have now?
13:12 - How would these steps work for someone who thinks they don’t have any talents?
19:11 - What are the 10 skill sets?
40:00 - What are the two reasons why you might not like what you do?
44:48 - What would you say to someone who is stuck in the loop of “should I make the leap?”
56:52 - What does “find out who you are” mean to you?
Mentioned on The Show:
Ashley Stahl’s Podcast (You Turn Podcast): https://ashleystahl.com/podcast-page/
Ashley Stahl’s Book: https://ashleystahl.com/you-turn/
Books by Mike Matthews: https://legionathletics.com/products/books/
If you’ve spent any time in a gym in the past decade, you’re probably familiar with the benefits of a good pre-workout supplement.
You know, things like increased strength, endurance, and power, and heightened energy, mood, and focus.
You’re probably also familiar with their downsides—energy crashes, disrupted sleep, jitters, nausea, indigestion, and more.
Even if you haven’t encountered these problems, you’ve probably noticed that your pre-workout supplement has become less effective over time as your body becomes desensitized to caffeine.
All of these issues have given rise to the topic of this podcast: stim-free pre-workout supplements.
While the idea of taking a stimulant-free pre-workout might seem ridiculous at first blush (aren’t stimulants the whole point?), there are a few reasons you should consider doing so:
So, if you want to learn more about the benefits of pre-workout supplements, how to choose the best one for you, and how to use them to maximize your performance in the gym, this podcast is for you.
Let’s start at square one: what the heck is a pre-workout supplement?
4:42 - What is a pre-workout supplement and why is it so popular?
7:27 - What are the 6 ingredients that make a high-quality pre-workout supplement?
11:53 - What are the benefits of a stem-free pre-workout supplement?
Mentioned on The Show:
Books by Mike Matthews: https://legionathletics.com/products/books/
Legion Pulse: https://legionathletics.com/products/supplements/pulse-pre-workout/
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
I’ve churned through over 150,000 emails, social media comments and messages, and blog comments in the last 6 years.
And that means I’ve fielded a ton of questions.
As you can imagine, some questions pop up more often than others, and I thought it might be helpful to take a little time every month to choose a few and record and share my answers.
So, in this round, I answer the following three questions:
If you have a question you’d like me to answer, leave a comment below or if you want a faster response, send an email to mike@muscleforlife.com.
4:26 - What are some good foods for fueling before cardio?
15:54 - Any advice for bettering my relationship with food?
26:21 - How useful are knee and elbow sleeves and wraps?
Mentioned on The Show:
Legion VIP One-on-One Coaching: https://buylegion.com/vip
Whey+ & Plant+ https://legionathletics.com/products/protein/
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
In this episode, I interview Nicole, who read Thinner Leaner Stronger and used what she learned to lose over 100 pounds while gaining significant amounts of muscle.
After having her third child, Nicole was over 260 pounds and embarrassed by letting herself get to that point. She got fed up and decided to make a change, but she wasn’t sure what to do to get fit.
Like many women, she was intimidated by weightlifters in the gym and ended up spending her time in the cardio section. It didn’t help that she was taught by misguided trainers that she needed to “tone” and lifting weights would make her bulky. She was also following heavily-restricted fad diets, which lead to a lot of binge eating.
She eventually lost some weight, but she still wasn’t happy with her physique. She was skinny fat.
Luckily, a google search on building muscle helped her find my book Thinner Leaner Stronger, and after implementing what she learned about macros and strength training, she’s now 156 pounds, wearing size 4 jeans, and has visible abs.
What’s more, her awesome transformation has inspired her husband to join a gym, and he’s also lost 100 pounds!
In this interview, Nicole and I chat about her story and the important lessons she’s learned along the way, including how what she was doing before finding TLS, how macros transformed her eating and ability to stick to her diet, how she overcame gym intimidation, how she’s inspired her kids to eat healthier, what she’s working toward now, and more.
So if you’re looking for a jolt of inspiration and like motivational stories, I highly recommend you listen to this episode.
5:23 - Where were you before you met me and my work and where are you now?
12:04 - Before you met me, what was working for you and what wasn’t working for you?
17:01 - How did it make you feel knowing you lost the weight you wanted but you still weren’t satisfied with how you looked?
18:04 - How did you find me?
23:43 - How was the gym intimidation factor?
26:14 - When did you start to feel more comfortable?
29:07 - Since you’ve gained some muscle how has that changed your physique?
35:56 - Where do you want to go next? What are you working towards?
41:49 - How has what you’re doing rubbed off on your kids?
Mentioned on The Show:
Legion VIP One-on-One Coaching: https://buylegion.com/vip
Thinner Leaner Stronger: https://legionathletics.com/products/books/thinner-leaner-stronger/
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
There’s no question that Navy SEALs are veritable ripsnorters.
They’ve had a reputation as free-wheeling bruisers since the 1960s, but their recent missions in the Middle East and increased media coverage have propelled them to near mythical status. (There’s even a genre of romance novels about SEALs now).
As they’ve gained popularity, journalists, screenwriters, bloggers, YouTubers, and even government officials have been quick to capitalize on the public’s interest in their exploits. For example, a quick google search for “navy seal training” comes up with the following:
“How Navy Seals Do the Impossible”
“17 gripping images show what it really takes to be a Navy SEAL”
“Can You Complete a Navy SEALs Workout Routine?”
You’ll also find countless YouTube videos of people attempting Navy SEAL training (or at least what they think is Navy SEAL training).
And it makes you wonder . . . what is Navy SEAL training really like?
Do I have what it takes to do it?
Will it help me get in shape?
That’s what you’ll learn in this podcast.
I should say right off the bat that I’m not a Navy SEAL, and everything in this podcast is gleaned from books by and about Navy SEALs and a few conversations with SEALs and other members of the US military. So, take it with a big grain of (sea) salt.
That said, by the end you’ll have a good understanding of what Navy SEAL training is like (at least the physical components) and whether this kind of training will help you get in shape.
7:01 - What does Navy SEAL training look like?
14:28 - Should I train like a Navy SEAL?
Mentioned on The Show:
Legion VIP One-on-One Coaching: buylegion.com/vip
---
Want free workout and meal plans? Download my science-based diet and training templates for men and women: legionathletics.com/text-sign-up/
I’ve churned through over 150,000 emails, social media comments and messages, and blog comments in the last 6 years.
And that means I’ve fielded a ton of questions.
As you can imagine, some questions pop up more often than others, and I thought it might be helpful to take a little time every month to choose a few and record and share my answers.
So, in this round, I answer the following three questions:
If you have a question you’d like me to answer, leave a comment below or if you want a faster response, send an email to mike@muscleforlife.com.
Recommended reading for this episode:
https://legionathletics.com/fitness-guru/
https://legionathletics.com/muscle-imbalances/
Timestamps:
3:49 - What do you think about neck training?
11:42 - What are your thoughts on trainer certifications? Are they necessary or are they a waste of time?
17:07 - How useful are unilateral exercises?
Mentioned on The Show:
Shop Legion Supplements Here: https://buylegion.com/mike
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
I’ve recorded hundreds of episodes of Muscle for Life on a huge variety of things related to health, fitness, and lifestyle, ranging from the basics of diet and exercise like energy and macronutrient balance and progressive overload and training frequency and volume to fads like the ketogenic and carnivore diet and collagen protein to more unfamiliar territories like body weight set point and fasted cardio.
Some episodes resonate with my crowd more than others, but all of them contain at least a few key takeaways that just about anyone can benefit from (that’s what I tell myself at least).
And as cool as that is, it poses a problem for you, my dear listener:
Ain’t nobody got time for that.
Well okay, some people do make the time to listen to most or even all of my podcasts, but my wizbang analytics tell me that while many listeners tune in on a regular basis, they don’t catch every installment of Muscle for Life and thus miss out on insights that could help them get a little better inside and outside the gym.
People have also been saying they’d like me to do more shorter, multi-topic episodes, like my Q&As.
And so I got an idea: how about a “best of” series of podcasts that contains a few of the most practical and compelling ideas, tips, and moments from my most popular episodes?
This way, people who are new to the show can quickly determine if it’s for them or not, and those who enjoy what I’m doing but don’t have the time or inclination to listen to all of my stuff can still benefit from the discussions and find new episodes to listen to.
So, in this installment of The Best of Muscle for Life, you’ll be hearing hand-picked morsels from three episodes:
How Long Does It Take to Get Six-Pack Abs?
Motivation Monday: The #1 Unspoken Rule of Success
And we’ll be starting with number one, Mark Rippetoe on the Right (and Wrong) Ways to Deadlift.
Timestamps:
11:33 - How Long Does It Take to Get Six-Pack Abs?
18:31 - Motivation Monday: The #1 Unspoken Rule of Success
Mentioned on The Show:
legionathletics.com/mark-rippetoe-deadlift/
legionathletics.com/how-long-six-pack-podcast/
https://legionathletics.com/motivation-monday-success-rule/
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
It’s time for your regularly scheduled departure from the usual diet and training escapades.
That’s right, my fellow chin-scratchers, it’s time to don your thinking caps because this episode is part of my non-fitnessy series with Pat Flynn in which we discuss philosophical topics.
What makes this episode particularly special, though, is we’re joined by Dr. Jim Madden in my first roundtable format podcast.
Like Pat, Jim is also into lifting heavy things (especially kettlebells), but he’s also trained in philosophy. Jim has a PhD from Purdue, and is a professor of philosophy at Benedictine College, prolific lecturer, and author, including his book, Mind, Matter, and Nature: A Thomistic Proposal for the Philosophy of Mind.
And as a refresher, Pat Flynn is a fellow podcaster and author with a deep understanding of philosophy and religion.
While I’m not an expert in philosophy, I do have an abiding interest in the area--particularly in ideas I can use to improve my life and that I can share with other people to make their lives better. Plus, I’ve gotten great feedback on these philosophical tangent podcasts and always enjoy my conversations with Pat.
In this episode, Jim, Pat, and I are talking all about consciousness and the philosophy of mind. Specifically, we discuss . . .
If any of that wets your whistle, listen to this episode and let me know what you think!
5:42 - Why does consciousness matter?
12:57 - What are we and what does it mean to have a mind?
28:26 - What are your thoughts on reincarnation?
---
Mentioned on The Show:
Shop Legion Supplements Here: https://buylegion.com/mike
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
Put some weight in a backpack.
Put on the backpack.
Walk.
That’s rucking in a nutshell.
While rucking is simple, it’s also one of the most underrated kinds of cardio you can do:
What’s more, it’s also very easy to progressively overload your workouts. That is, you can continually make your rucks a little bit harder, which isn’t easy with walking.
In other words, rucking is one of the best kinds of cardio for people who “don’t like” cardio.
3:22 - What is rucking?
7:16 - What are the benefits of rucking?
16:23 - How do you do rucking right?
25:02 - What kind of shoes should you wear for rucking?
26:46 - How do you program your rucks around your weightlifting?
29:40 - How do you make rucking more comfortable?
Mentioned on The Show:
Shop Legion Supplements Here: https://buylegion.com/mike
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
I’ve churned through over 150,000 emails, social media comments and messages, and blog comments in the last 6 years.
And that means I’ve fielded a ton of questions.
As you can imagine, some questions pop up more often than others, and I thought it might be helpful to take a little time every month to choose a few and record and share my answers.
So, in this round, I answer the following three questions:
If you have a question you’d like me to answer, leave a comment below or if you want a faster response, send an email to mike@muscleforlife.com.
Recommended reading for this episode:
3:44 - Should I wear a mouthguard while lifting?
13:52 - How beneficial is compression clothing is for muscle gain?
21:16 - Should I eat or skip breakfast?
Mentioned on The Show:
Books by Mike Matthews: https://legionathletics.com/products/books/
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
“Hey bro, we’ve been stretching for an hour, can we start lifting now?” “Yeah right! We’ve only stretched our quads so far. It’s time for the hammies!”
Conversations like this happen between gym buddies everyday across the iron kingdom, but luckily I’ve never been part of one.
In fact, many people in the gym have noticed I don’t stretch much, and asked what my mobility routine is.
I’ve touted the benefits of a daily short yoga routine, but beyond that, I don’t do any stretching in the gym.
This may be surprising, because over the past decade or so, mobility work has become all the rage for lifestyle bodybuilders, powerlifters, professional athletes, and Crossfitters alike. Some people spend half their time in the gym just preparing to lift.
Why is it so popular? Is it really necessary?
To help explore the benefits of mobility work and find out what it can (and can’t) do, I’ve invited Sam Visnic onto the podcast.
Who is Sam, you ask?
He’s a certified massage therapist, expert on corrective exercise, and the founder of Release Muscle Therapy, where he specializes in helping people become pain-free through movement evaluations, techniques to re-learn proper movement patterns, massage, stretching, and more.
In this episode, Sam and I chat about . . .
So, if you want to learn all about mobility work and how you can start nipping aches and pains in the bud, listen to this episode!
Timestamps:
7:05 - What are your thoughts on mobility work?
12:47 - What is your approach and how do you find a balance between gaining muscle and attaining mobility?
38:29 - What are some of the exercises that tend to create the most common problems?
41:38 - How can someone determine their ankle mobility?
45:21 - How about the bench press and its relation to shoulder pain?
47:41 - What are your thoughts on rotator cuff exercises?
56:22 - What are your thoughts on massage guns and foam rollers?
1:09:44 - Where can people find you and your work?
Mentioned on The Show:
Books by Mike Matthews: https://legionathletics.com/products/books/
Sam Visnic’s Website: https://releasemuscletherapy.com/
Sam Visnic’s Instagram: https://www.instagram.com/releasemuscletherapy/
---
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
Progress comes easy when you first start lifting weights. You show up and get stronger almost without even trying.
As you get stronger, though, smooth sailing turns into choppy waters. Progress stops being linear. Some weeks you’re a little weaker, other weeks you’re a little stronger, and it becomes harder to tell if you’re really getting stronger or not over time.
At this point, the best way to measure your progress is to start tracking your one-rep max.
A one-rep max is the maximum amount of weight you can lift for a single repetition of a given exercise through a full range of motion with proper technique.
There’s a problem with actually testing your one-rep max, though:
True one-rep max tests are time-consuming, risky, and exhausting, and can significantly disrupt your normal workout routine.
Thus, a better alternative is to estimate your one-rep max using what’s known as a rep-max test.
While not quite as precise as a real one-rep max test, rep-max testing is far less arduous and still accurate enough to track your progress over time.
Let’s get started.
Timestamps:
5:18 - Why should I track my one-rep max?
13:26 - How do you do rep-max testing?
21:16 - What are some tips for performing your best on rep-max testing?
Mentioned on The Show:
Books by Mike Matthews: legionathletics.com/products/books/
---
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
I’ve churned through over 150,000 emails, social media comments and messages, and blog comments in the last 6 years.
And that means I’ve fielded a ton of questions.
As you can imagine, some questions pop up more often than others, and I thought it might be helpful to take a little time every month to choose a few and record and share my answers.
So, in this round, I answer the following three questions:
If you have a question you’d like me to answer, leave a comment below or if you want a faster response, send an email to mike@muscleforlife.com.
Timestamps:
3:58 - How do you determine when you need to deload?
12:08 - Does birth control hurt athletic performance?
17:50 - What popular exercises do you like and don’t like and why?
---
Mentioned on The Show:
Shop Legion Supplements Here: buylegion.com/mike
---
Want free workout and meal plans? Download my science-based diet and training templates for men and women: legionathletics.com/text-sign-up/
I’ve recorded hundreds of episodes of Muscle for Life on a huge variety of things related to health, fitness, and lifestyle, ranging from the basics of diet and exercise like energy and macronutrient balance and progressive overload and training frequency and volume to fads like the ketogenic and carnivore diet and collagen protein to more unfamiliar territories like body weight set point and fasted cardio.
Some episodes resonate with my crowd more than others, but all of them contain at least a few key takeaways that just about anyone can benefit from (that’s what I tell myself at least).
And as cool as that is, it poses a problem for you, my dear listener:
Ain’t nobody got time for that.
Well okay, some people do make the time to listen to most or even all of my podcasts, but my wizbang analytics tell me that while many listeners tune in on a regular basis, they don’t catch every installment of Muscle for Life and thus miss out on insights that could help them get a little better inside and outside the gym.
People have also been saying they’d like me to do more shorter, multi-topic episodes, like my Q&As.
And so I got an idea: how about a “best of” series of podcasts that contains a few of the most practical and compelling ideas, tips, and moments from my most popular episodes?
This way, people who are new to the show can quickly determine if it’s for them or not, and those who enjoy what I’m doing but don’t have the time or inclination to listen to all of my stuff can still benefit from the discussions and find new episodes to listen to.
So, in this installment of The Best of Muscle for Life, you’ll be hearing hand-picked morsels from three episodes:
(Originally published Sept 4th, 2019)
What 17 Studies Say About Increasing Your Testosterone Naturally
(Originally published Aug 9th, 2017)
Motivation Monday: The Little Big Things About Building a Better You
(Originally published Aug 13th, 2018)
And we’ll be starting with number one, Dr. Eric Helms on the best way to lean bulk.
Timestamps:
5:13 - Dr. Eric Helms on the Best Way to Lean Bulk (Gain Muscle and Not Fat)
14:12 - What 17 Studies Say About Increasing Your Testosterone Naturally
22:07 - Motivation Monday: The Little Big Things About Building a Better You
Mentioned on The Show:
Shop Legion Supplements Here: https://buylegion.com/mike
---
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
As an author, entrepreneur, and owner of multiple businesses, I get asked a lot about writing, marketing, and how to make money.
Of course, if you’re looking for shortcuts and magic formulas, I’m not the Jedi wizard you’re looking for. But if you’re willing to do the work and have realistic expectations, you’re well on your way and I’m happy to share insights on what’s worked for me.
In fact, I’ve written about my story here on the blog, and I’ve had several episodes on how the Mike Matthews sausage is made, business lessons I learned building Legion, and the power of great content.
And this podcast should be just as insightful, my fellow money-grubbing capitalist. That’s because it’s an interview from Nicholas Jensen’s Unlimited Wealth podcast, in which I shared juicy tiddly-bits on branding, valuable marketing resources, and getting started with creating content.
Nicholas’ podcast is focused on helping entrepreneurs grow their business and money, and since many people want to know what goes on behind the curtain here at Oz Legion HQ, I thought it would be worth sharing the interview he did of yours unruly here on my own podcast.
So if you want to learn about why I started Legion, free marketing resources, writing unique copy that sells, how I built my businesses the "hard way," the importance of branding, my thoughts on imposter syndrome, how to get started with content marketing, and a whole lot more, you’re going to love this episode!
Press play and let me know what you think!
Timestamps:
0:00 - Intro
9:35 - Are there certain marketing perspectives that you followed before your company became successful?
18:26 - What are some marketing strategies that you recommend?
23:45 - Do you think Legion could stand on its own without you?
27:13 - Where do you gather most of your information about marketing?
32:39 - Do you suffer from imposter syndrome?
Mentioned on The Show:
Nicholas Jensen’s Unlimited Wealth Podcast: nicholascjensen.com/podcast/
Nicholas Jensen’s Website: nicholascjensen.com/
Nickolas Jensen’s Instagram: www.instagram.com/nicholasjensen
Shop Legion Supplements Here: buylegion.com/mike
---
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
There are many different schools of thought on how to set goals.
Some swear by the SMART goal-setting paradigm.
Others rely on affirmations, meditation, or journaling.
And others kibosh goal-setting altogether and simply focus on envisioning a better future, hoping their thoughts transmogrify into reality.
If you’ve played with any of these approaches, though, you’ve probably noticed that they tend to go nowhere fast.
You keep reviewing your SMART goals, telling yourself to think positive, filling page after page of your diary, or chipping away at a few choice habits, but after a few weeks or months, you lose heart.
Many people chalk up their failure to a lack of discipline, determination, or motivation, and while these can be factors, their biggest mistake lies in putting their faith in faulty, facile goal-setting systems.
Most of the goal-setting models I just described have merit, but they also tend to be incomplete or ineffective when put to the acid test.
Like a map without a compass, they help you feel like you’re on the right track without providing all of the tools and information you need to reach your destination.
I’ve spent many years reading about and testing various goal-setting strategies, and I’ve come to believe there’s no one winning formula that works for everyone under all circumstances. That said, there are some evidence-based goal-setting principles that you can apply in every situation that will increase your chances of success.
And in this podcast, you’ll learn to look at goal setting in a new, more productive light.
Be warned: This isn’t a rah-rah you-can-do-it approach. It won’t be comfortable. But it’ll work.
Before we get into all of that, though, let’s first diagnose the problem with most approaches to goal setting.
---
Timestamps:
5:56 - What are the problems with how people set goals?
9:28 - What are the characteristics, habits, and behaviors of entrepreneurs?
31:18 - How can I better achieve my fitness goals?
Mentioned on The Show:
Shop Legion Supplements Here: buylegion.com/mike
---
Want free workout and meal plans? Download my science-based diet and training templates for men and women: legionathletics.com/text-sign-up/
I’ve written and recorded a lot of evidence-based content over the years on just about everything you can imagine related to building muscle, losing fat, and getting healthy.
I’ve also worked with thousands of men and women of all ages and circumstances and helped them get into the best shape of their lives.
That doesn’t mean you should blindly swallow everything I say, though, because let’s face it—nobody is always right about everything. And especially in fields like diet and exercise, which are constantly evolving thanks to the efforts of honest and hardworking researchers and thought leaders.
This is why I’m always happy to hear from people who disagree with me, especially when they have good arguments and evidence to back up their assertions.
Sometimes I can’t get on board with their positions, but sometimes I end up learning something, and either way, I always appreciate the discussion.
That gave me the idea for this series of podcast episodes: publicly addressing things people disagree with me on and sharing my perspective.
Think of it like a spicier version of a Q&A.
So, here’s what I’m doing:
Every couple of weeks, I’m asking my Instagram followers what they disagree with me on, and then picking a few of the more common or interesting contentions to address here on the podcast.
And in this episode, I’ll be tackling the following . . .
4:41 - “Your natty expectations are unrealistic.”
17:50 - “Your BLS and TLS books are beginner lifting programs, but the macros are designed for elite athletes, and the fat recommendations are horribly low.”
25:43 - “Your books include cheat meals, but that’s an unproductive way to view food because it implies that eating off plan is bad and this can result in feelings of guilt which can lead to more off-plan eating.”
Mentioned on The Show:
Books by Mike Matthews: https://legionathletics.com/products/books/
---
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
What if I told you there was one weird trick to realize all of your biggest dreams?
Just one thing you could do to achieve success and live your best life.
Want to know what it is?
The trick is to ignore all the one weird tricks.
That’s right. The real secret isn’t shortcuts and fads. It’s hard work, consistency, discipline, and building good habits. That’s the real juice.
If I just knocked the wind out of your sails, I understand.
Hard work sounds a lot less fun than instant gratification. But what’s more fun? Failing, jumping on the next bandwagon, and failing again, or making real progress and actually achieving what you want? In the long-run, the tried-and-true methods of developing a strong work ethic and discipline have an astounding track record and are far more likely to get you where you want to go.
That’s what I’m talking about on this episode with Nick Shaw. He’s someone who’s learned these lessons and honed them through personal hardship, building them into an actionable framework in his book Fit For Success, that you can follow to live your best life.
If you’re not familiar with Nick, he’s the founder and CEO of Renaissance Periodization (co-founded by Dr. Mike Israetel, who’s also been on the podcast). He’s also a former competitive powerlifter and bodybuilder, who’s coached hordes of elite athletes, including CrossFit Games Champions, Olympians, UFC fighters, and professional athletes, so he knows a thing or two about achieving success and helping others do so.
In this episode, Nick and I chat about . . .
So if you’re ready to ditch the fads and nonsense and build positive habits that can improve your life, listen to this podcast!
13:48 - What are the key concepts of success that you wrote in your book?
16:17 - What does hard work mean to you?
21:39 - Where are you now with work/life balance?
24:24 - What are your thoughts on developing work ethic?
25:57 - How do you organize your to-do list?
27:07 - Do you have a morning routine?
47:08 - What is your take on developing discipline?
53:47 - What does a positive mindset mean to you?
Mentioned on The Show:
Nick Shaw's New Book (Fit For Success)
Nick Shaw's Instagram: @nick.shaw.rp
Nick Shaw's Website: Renaissance Periodization
Books by Mike Matthews: https://legionathletics.com/products/books/
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
This episode is part of a series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
I’ve churned through over 150,000 emails, social media comments and messages, and blog comments in the last 6 years.
And that means I’ve fielded a ton of questions.
As you can imagine, some questions pop up more often than others, and I thought it might be helpful to take a little time every month to choose a few and record and share my answers.
So, in this round, I answer the following three questions:
If you have a question you’d like me to answer, leave a comment below or if you want a faster response, send an email to mike@muscleforlife.com.
Recommended reading for this episode:
---
4:34 - Does ecdysterone work?
11:36 - When you’re fasting, when do you start losing muscle?
19:32 - What is the most important life lesson you’d like to teach your children and how will you attempt to teach it?
Mentioned on The Show:
Legion VIP One-on-One Coaching: https://buylegion.com/vip
Forge Pre-Workout Fat Burner: https://legionathletics.com/products/supplements/forge-pre-workout-fat-burner/
---
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
I’ve recorded hundreds of episodes of Muscle for Life on a huge variety of things related to health, fitness, and lifestyle, ranging from the basics of diet and exercise like energy and macronutrient balance and progressive overload and training frequency and volume to fads like the ketogenic and carnivore diet and collagen protein to more unfamiliar territories like body weight set point and fasted cardio.
Some episodes resonate with my crowd more than others, but all of them contain at least a few key takeaways that just about anyone can benefit from (that’s what I tell myself at least).
And as cool as that is, it poses a problem for you, my dear listener:
Ain’t nobody got time for that.
Well okay, some people do make the time to listen to most or even all of my podcasts, but my wizbang analytics tell me that while many listeners tune in on a regular basis, they don’t catch every installment of Muscle for Life and thus miss out on insights that could help them get a little better inside and outside the gym.
People have also been saying they’d like me to do more shorter, multi-topic episodes, like my Q&As.
And so I got an idea: how about a “best of” series of podcasts that contains a few of the most practical and compelling ideas, tips, and moments from my most popular episodes?
This way, people who are new to the show can quickly determine if it’s for them or not, and those who enjoy what I’m doing but don’t have the time or inclination to listen to all of my stuff can still benefit from the discussions and find new episodes to listen to.
So, in this installment of The Best of Muscle for Life, you’ll be hearing hand-picked morsels from three episodes:
My Interview on Mind Pump Media
(Originally published August 23rd, 2017)
The Ultimate Fitness Plan for Women
(Originally published November 21st, 2018)
Book Club: My Top 5 Takeaways from Principles by Ray Dalio
(Originally published October 8th, 2018)
And we’ll be starting with number one, My Interview on Mind Pump Media
5:51 - My Interview on Mind Pump Media
14:28 - The Ultimate Fitness Plan for Women
23:19 - Book Club: My Top 5 Takeaways from Principles by Ray Dalio
Mentioned on The Show:
Legion VIP One-on-One Coaching: https://buylegion.com/vip
https://anchor.fm/muscleforlife/episodes/My-Interview-on-Mind-Pump-Media-eei637
https://legionathletics.com/fitness-plan-women-podcast/
https://legionathletics.com/principles-book-review/
---
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
Well well well, 2021 is here, Bad Orange Man is out, Chairman Xiden is in, and we’re still waiting for this grinding fever dream to end.
Can we leash this global tornado? Learn to ride this chaos like a horse? Maybe. Who can know?
Listen to this episode to find out how we can do our part.
Mentioned on The Show:
Legion VIP One-on-One Coaching:https://buylegion.com/vip
---
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
Mentioned on The Show:
Legion VIP One-on-One Coaching: https://legionathletics.com/coaching/
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
“Can you recommend a book for…?”
“What are you reading right now?”
“What are your favorite books?”
I get asked those types of questions a lot and, as an avid reader and all-around bibliophile, I’m always happy to oblige.
I also like to encourage people to read as much as possible because knowledge benefits you much like compound interest. The more you learn, the more you know; the more you know, the more you can do; the more you can do, the more opportunities you have to succeed.
On the flip side, I also believe there’s little hope for people who aren’t perpetual learners. Life is overwhelmingly complex and chaotic, and it slowly suffocates and devours the lazy and ignorant.
So, if you’re a bookworm on the lookout for good reads, or if you’d like to get into the habit of reading, this book club for you.
The idea here is simple: Every month, I’ll share a book that I’ve particularly liked, why I liked it, and several of my key takeaways from it.
I’ll also keep things short and sweet so you can quickly decide whether the book is likely to be up your alley or not.
Alright, let’s get to the takeaways.
--
Mentioned on The Show:
Shop Legion Supplements Here: https://buylegion.com/mike
---
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
Anyone who cares about health knows the importance of diet. How many times have you been told to eat a “healthy” diet by a doctor or some other authority?
Nearly everyone aspires to eating a healthy diet, so much so that “eat healthier” is one of the most common New Year’s resolutions. “Eat healthier” seems simple on its face, but ask a handful of people what that means and you'll get wildly different definitions.
How would a carnivore dieter answer compared to a vegan? What about the fat-adapted keto Crossfitter versus a carb-gel-loading endurance athlete? And how would a paleo adherent’s response differ still?
The same can be said for any food fad or eating style including keto, IIFYM, blood type diets, and more.
One group’s “superfood” (like beans for many vegans, for example) is a veritable, evil “no no” to be avoided at all costs amongst another group of equally fervent zealots (like Dr. Gundry’s plant paradoxers).
So, what really constitutes a healthy diet? How can we define it, and thus, create one and follow it?
To help answer that seemingly simple question, the one and only Alan Aragon has returned to the podcast. In case you’re not familiar with Alan, he’s a nutrition researcher and educator who’s been at the forefront of the evidence-based fitness movement for over a decade now and has helped countless fitness enthusiasts, professional athletes, and top coaches, and even influenced my own work.
Alan has a knack for translating science into practical application, which you can see for yourself if you check out his research review, which was the first of its kind in 2008.
In this episode, Alan and I discuss . . .
So, if you want to learn more about what truly makes up a healthy diet, and how you can implement these qualities into your own lifestyle, listen to this episode!
6:19 - What is a healthy diet?
21:52 - What does healthy calorie management look like?
30:28 - What are some of the adverse effects in men if they do not manage calories properly?
31:41 - How long before these effects start to manifest?
39:15 - How do macros play a role in this?
43:07 - What are your thoughts on carbs and fats?
46:44 - What are some food choice recommendations?
55:31 - What do macros look like in the concept of healthy eating?
1:09:13 - What are your thoughts on minimum amounts of nutritious carbs?
1:14:33 - Would you count bread as a “healthy” carb?
1:29:53 - Are multivitamins worth taking?
1:37:51 - Where can people find you and your work?
Mentioned on The Show:
Alan Aragon's Research Review: https://alanaragon.com/aarr/
Alan Aragon's Website: https://alanaragon.com/
Alan Aragon's Instagram: https://www.instagram.com/thealanaragon/
Shop Legion Supplements Here: https://buylegion.com/mike
I don't know about you, but I don't like balls in my face when I'm bench pressing.
Or a sweaty dude snuggling with me while I squat.
Or being shrieked at to "dig deep," "feel the burn," or "let the big dogs eat."
Or trying to catch my breath mid-set in a noxious haze of someone's fart.
I'm not speaking hypothetically, either.
After 13 years in the gym, I've seen a lot of bad spotting (and a lot of weird shit in general).
Hence, this podcast.
In it, we're going to talk shitty spotting, good spotting, and everything in between.
Let's start with some laughs...
---
Timestamps:
0:00 - Intro
3:12 - How do you spot well?
4:09 - How do you spot a bench and military press?
7:10 - How do you spot a dumbbell press?
9:04 - How do you spot a squat?
---
Mentioned on The Show:
Shop Legion Supplements Here: buylegion.com/mike
---
Want free workout and meal plans? Download my science-based diet and training templates for men and women: legionathletics.com/text-sign-up/
I’ve churned through over 150,000 emails, social media comments and messages, and blog comments in the last 6 years.
And that means I’ve fielded a ton of questions.
As you can imagine, some questions pop up more often than others, and I thought it might be helpful to take a little time every month to choose a few and record and share my answers.
So, in this round, I answer the following three questions:
4:24 - “What are your thoughts on resistance bands?”
16:43 - “How do you convince your wife to have sex with you? You’re a busy man, me too. My wife’s relationship requirement number one is quality time but I really struggle to give her that. I need physical affection to survive and how do we get what we need if we are miles apart in our requirements of each other?”
39:17 - “Do you think that females over 40 who are trying to build muscle should stick as close to maintenance calories as possible? if muscle gain is already a slow process, and particularly for women, is it even slower for women who are 40 and beyond?”
If you have a question you’d like me to answer, leave a comment below or if you want a faster response, send an email to mike@muscleforlife.com.
---
Mentioned on The Show:
Shop Legion Supplements Here: https://buylegion.com/mike
---
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
I’ve recorded hundreds of episodes of Muscle for Life on a huge variety of things related to health, fitness, and lifestyle, ranging from the basics of diet and exercise like energy and macronutrient balance and progressive overload and training frequency and volume to fads like the ketogenic and carnivore diet and collagen protein to more unfamiliar territories like body weight set point and fasted cardio.
Some episodes resonate with my crowd more than others, but all of them contain at least a few key takeaways that just about anyone can benefit from (that’s what I tell myself at least).
And as cool as that is, it poses a problem for you, my dear listener:
Ain’t nobody got time for that.
Well okay, some people do make the time to listen to most or even all of my podcasts, but my wizbang analytics tell me that while many listeners tune in on a regular basis, they don’t catch every installment of Muscle for Life and thus miss out on insights that could help them get a little better inside and outside the gym.
People have also been saying they’d like me to do more shorter, multi-topic episodes, like my Q&As.
And so I got an idea: how about a “best of” series of podcasts that contains a few of the most practical and compelling ideas, tips, and moments from my most popular episodes?
This way, people who are new to the show can quickly determine if it’s for them or not, and those who enjoy what I’m doing but don’t have the time or inclination to listen to all of my stuff can still benefit from the discussions and find new episodes to listen to.
So, in this installment of The Best of Muscle for Life, you’ll be hearing hand-picked morsels from three episodes:
(Originally published May 1st, 2019)
(Originally published November 23rd, 2018)
(Originally published August 20th, 2018)
And we’ll be starting with number one, Sal Di Stefano on Mastering the Mental Side of Dieting
---
Timestamps:
0:00 - Intro
5:07 - Sal Di Stefano on Mastering the Mental Side of Dieting
11:35 - 3 “Everyday” Weightlifting Mistakes That Keep People Small, Weak, and Frustrated
21:08 - Motivation Monday: The Wrong Way and Right Way to Set Goals
---
Mentioned on The Show:
Books by Mike Matthews: legionathletics.com/products/books/
---
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
What’s a 4-letter word that you never want to hear your doctor say to you?
Ok it’s actually not a word, but an acronym, and I’m referring to PCOS.
Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that affects millions of women. In fact, chances are good that you know someone affected by it, which probably explains why I’m often asked about it via email, Twitter, and Instagram.
PCOS has various effects in the body, especially in regards to fertility, but one of the biggest concerns in the fitness space is how it affects weight loss. Specifically, many people believe PCOS is caused by being overweight, and that once you have PCOS, losing weight is nigh impossible.
How true is this though? Are you really doomed if you get PCOS and can it truly prevent weight loss? Perhaps more importantly, how can you avoid getting it in the first place?
To help shed some light on the truth, I invited Dr. Spencer Nadolsky back on the podcast. In case you’re not familiar with Dr. Nadolsky, he’s a Board Certified Family Medicine Physician, author of “The Fat Loss Prescription,” and a Diplomate of the American Board of Obesity Medicine. He’s also part of Legion Athletics’ Scientific Advisory Board and truly knows his stuff when it comes to hormones, fat loss, and yes, memes (which you can find all over his instagram).
In this interview, Dr. Nadolsky discusses …
So, if you want to learn about dealing with and overcoming PCOS, listen to this episode!
10:02 - What is PCOS?
16:56 - What is PCOS’s relation to weight loss?
37:18 - Would you recommend trying natural remedies before going to medicine?
39:11 - What are some dietary advice that you would give to people with PCOS?
42:15 - Any supplements you would recommend?
Mentioned on The Show:
Dr. Spencer Nadolsky's Instagram: https://www.instagram.com/drnadolsky/
PCOS Templates: https://www.RPstrength.com
RP Strength YouTube: https://www.youtube.com/channel/UCfQgsKhHjSyRLOp9mnffqVg?pbjreload=102
Books by Mike Matthews: https://legionathletics.com/products/books/
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
I’ve written and recorded a lot of evidence-based content over the years on just about everything you can imagine related to building muscle, losing fat, and getting healthy.
I’ve also worked with thousands of men and women of all ages and circumstances and helped them get into the best shape of their lives.
That doesn’t mean you should blindly swallow everything I say, though, because let’s face it—nobody is always right about everything. And especially in fields like diet and exercise, which are constantly evolving thanks to the efforts of honest and hardworking researchers and thought leaders.
This is why I’m always happy to hear from people who disagree with me, especially when they have good arguments and evidence to back up their assertions.
Sometimes I can’t get on board with their positions, but sometimes I end up learning something, and either way, I always appreciate the discussion.
That gave me the idea for this series of podcast episodes: publicly addressing things people disagree with me on and sharing my perspective.
Think of it like a spicier version of a Q&A.
So, here’s what I’m doing:
Every couple of weeks, I’m asking my Instagram followers what they disagree with me on, and then picking a few of the more common or interesting contentions to address here on the podcast.
And in this episode, I’ll be tackling the following . . .
4:59 - “Incline bench pressing is a waste of time.”
10:50 - “The trap bar deadlift is a crappy exercise. It’s an unstable and dangerous deadlift.”
21:16 - “If you want to build a great physique, you just need to get really strong on your big exercises.”
Mentioned on The Show:
Shop Legion Supplements Here: https://buylegion.com/mike
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
What’s the best time of day to lift weights?
Search for an answer to that question online and you’ll learn that there are basically two schools of thought on this issue:
Proponents of the first position point to studies that show athletes perform better later in the day and claim that if you do the same, you’ll be able to use heavier weights in your workouts and gain more muscle and strength as a result.
Advocates of the second position claim that although most people have better workouts in the evening, your body can also adjust to morning workouts over time, nullifying any benefits of training in the evening.
Who’s right?
Is training in the latter half of the day really superior to training in the first half? And if so, is the difference enough to matter?
Or, can you get equally good results regardless of what time you train?
Keep listening to learn what science says.
3:16 - What are circadian rhythms?
4:45 - The sleep-wake cycle
7:21 - The body temperature cycle
9:01 - The testosterone cycle
11:10 - What do studies say about the best time of day to lift weights?
17:26 - Does training in the evening create an optimal hormonal environment for building muscle?
19:11 - What is the best time of day to lift weights?
21:21 - Tips for training in the morning
Mentioned on The Show:
Shop Legion Supplements Here: https://buylegion.com/mike
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
I’m often asked about how to make money in the fitness space.
One obvious route is becoming a coach or personal trainer. This can be done in-person or online, but if you can help people get into shape, build muscle, and lose fat, and know how to market yourself, you can earn a decent income.
And I’ve talked before about building an online coaching business and becoming a successful coach.
Another path, though, is content marketing. This can be monetized in various ways, but it all begins with creating high-quality content that provides value.
This is also something I’ve discussed on the podcast with the likes of Lou Schuler, but today’s episode is a bit different.
Specifically, I’m having a fireside chat with David Tao, the founder and CEO of BarBend. In case you’re not familiar with BarBend, it’s a hub for all things strength related: news coverage, training and nutrition articles, product reviews, and more. And David isn’t a new kid on the block—he wrote for Fortune and Greatist.com before creating Barbend and turning it into what it is today.
So, who better to discuss building a media business than someone who found a gap in the market, and carved out their own niche by creating unique, valuable content and grew it into the premier news source on strength sports.
In this episode, David and I talk about . . .
So, if you want to learn how David created a strength sports content empire from scratch, listen to this episode and let me know what you think!
8:01 - What was the opportunity you saw?
16:29 - When starting out, should you focus on quality over quantity?
324:35 - How did you start out?
30:04 - At what point in that first year did you see signs of life?
38:07 - How did you go from having a great idea to having a viable business?
49:34 - What are some of the worst decisions that you made that later became great lessons?
59:16 - What are your future plans?
Mentioned on The Show:
BarBend Website: https://barbend.com/
BarBend Instagram: https://www.instagram.com/barbend/
BarBend Podcast: https://barbend.com/podcast/
Shop Legion Supplements Here: http://buylegion.com/mike
---
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
I’ve recorded hundreds of episodes of Muscle for Life on a huge variety of things related to health, fitness, and lifestyle, ranging from the basics of diet and exercise like energy and macronutrient balance and progressive overload and training frequency and volume to fads like the ketogenic and carnivore diet and collagen protein to more unfamiliar territories like body weight set point and fasted cardio.
Some episodes resonate with my crowd more than others, but all of them contain at least a few key takeaways that just about anyone can benefit from (that’s what I tell myself at least).
And as cool as that is, it poses a problem for you, my dear listener:
Ain’t nobody got time for that.
Well okay, some people do make the time to listen to most or even all of my podcasts, but my wizbang analytics tell me that while many listeners tune in on a regular basis, they don’t catch every installment of Muscle for Life and thus miss out on insights that could help them get a little better inside and outside the gym.
People have also been saying they’d like me to do more shorter, multi-topic episodes, like my Q&As.
And so I got an idea: how about a “best of” series of podcasts that contains a few of the most practical and compelling ideas, tips, and moments from my most popular episodes?
This way, people who are new to the show can quickly determine if it’s for them or not, and those who enjoy what I’m doing but don’t have the time or inclination to listen to all of my stuff can still benefit from the discussions and find new episodes to listen to.
So, in this installment of The Best of Muscle for Life, you’ll be hearing hand-picked morsels from three episodes:
5:04 - Eric Helms on the Science of Preparing for a Natural Bodybuilding Show
15:32 - Should You Do Cardio or Weightlifting First? What 20 Studies Say
24:30 - Motivation Monday: When You Can Do This, You Can Do Anything
---
Mentioned on The Show:
Eric Helms on the Science of Preparing for a Natural Bodybuilding Show
(Published 9/30/16) https://legionathletics.com/eric-helms-podcast/
Should You Do Cardio or Weightlifting First? What 20 Studies Say
(Published 12/5/18) https://legionathletics.com/cardio-or-weights-first-podcast/
Motivation Monday: When You Can Do This, You Can Do Anything
(Published 7/16/18) https://legionathletics.com/motivation-monday-do-anything/
Books by Mike Matthews: https://legionathletics.com/products/books/
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
More and more people are looking to build a home gym these days.
Whether you want to save on membership fees, cut down on your commute time to the gym, or are currently dealing with a closed gym due to corona, building a home gym makes a lot of sense.
The prospect is exciting. You’ll never have to wait for equipment, smell that one StinkyGuy™, or withstand awful gym playlists again.
But once your eyes have begun to sparkle with the promise of an iron utopia, how do you actually realize the dream? What equipment should you buy and how should you set everything up?
The good news is thanks to high-demand for home gym equipment and the power of the unfettered free market, supply is ample and options are plentiful. So whether you want to set something up in your studio apartment or have a 3-car garage you can convert into a full-fledged gym, there’s probably a slew of products that will fit the bill.
In fact, the choices can be downright daunting.
That’s why I’ve tagged in a home gym equipment expert, Cooper Mitchell, to join me on this episode of the podcast. Cooper runs a website called GarageGymReviews.com, which features (as the name implies) product reviews and articles all about setting up a home gym. He’s tested over 300 barbells, 250 squat racks, 50 bumper plates, and more, so he has his finger on the pulse and ear to the rubber flooring on this sort of stuff.
In this podcast, Cooper covers . . .
So if you’re interested in decking out your garage and turning it into a bona fide home gym without breaking the bank, this episode is for you!
9:15 - Who should and shouldn’t create a home gym?
11:26 - How much money do I need for a home gym?
17:51 - How much space do I need for a home gym?
20:52 - Are there any downsides to using a PRX machine?
27:46 - What are some low budget equipment recommendations? What type of equipment would you recommend if money isn’t a problem?
33:17 - Any tips for buying used items?
34:48 - What are your thoughts on Bowflex adjustable dumbbells?
39:03 - Are there any add-ons worth considering?
43:06 - Have you tested any leg press machines?
49:07 - Any information on kettlebells?
51:57 - Is there anything else that you would like to mention?
56:05 - Where can people find you and your work?
Mentioned on The Show:
Garage Gym Reviews Website: https://www.garagegymreviews.com/
Garage Gym Reviews YouTube: https://www.youtube.com/channel/UCV_zy48AlwwGpdJEka1ay7w
Garage Gym Reviews Instagram: https://www.instagram.com/garagegymreviews/
Home Gym Community: https://www.facebook.com/groups/homegymcommunity
Books by Mike Matthews: https://legionathletics.com/products/books/
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
Clap your hands if you’ve heard this one before:
“Muscles don’t know weight, only tension.”
It’s an old bodybuilding saw that’s been around for decades, and it’s shorthand for the theory that the key driver of muscle growth is how long your muscles are working (contracting) during your workouts.
For example, if you do one set of 8 reps and each rep takes about 5 seconds, your time under tension for that set is 40 seconds (8 x 5). If you do three sets of the exercise, your total time under tension is 120 seconds (40 x 3).
According to proponents of this idea, the more time under tension you rack up over days, weeks, months, and years of training, the more muscle you’ll gain more or less regardless of any other training variable (intensity, frequency, volume, etc.).
Is this true, though? Is time under tension really the biggest lever you can pull to build muscle?
Not really.
You see, time under tension is an important element of the training stimulus that produces muscle growth, but it’s best to think of it as a byproduct of proper training rather than a target in its own right.
Let’s find out why.
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Timestamps:
3:16 - What does time under tension mean?
7:52 - What do studies say about time under tension?
13:28 - How should I program time under tension?
---
Mentioned on The Show:
Books by Mike Matthews: https://legionathletics.com/products/books/
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
I’ve churned through over 150,000 emails, social media comments and messages, and blog comments in the last 6 years.
And that means I’ve fielded a ton of questions.
As you can imagine, some questions pop up more often than others, and I thought it might be helpful to take a little time every month to choose a few and record and share my answers.
So, in this round, I answer the following three questions:
1) Do you consider fiber intake in your daily total carbohydrate?
2) Should I stay away from soy?
3) Should you not combine certain macronutrients in certain meals?
If you have a question you’d like me to answer, leave a comment below or if you want a faster response, send an email to mike@muscleforlife.com.
Recommended reading for this episode:
https://legionathletics.com/how-much-fiber-should-you-get-every-day-and-why/
https://legionathletics.com/soy-protein-isolate/
Timestamps:
0:00 - Intro
4:59 - Do you consider fiber intake in your daily total carbohydrate?
8:52 - Should I stay away from soy?
17:51 - Should you not combine certain macronutrients in certain meals?
---
Mentioned on The Show:
Legion VIP One-on-One Coaching: https://legionathletics.com/coaching/
---
Want free workout and meal plans? Download my science-based diet and training templates for men and women: legionathletics.com/text-sign-up/
Whether you’re totally new to the gym or have plenty of experience, you’ve likely struggled with trying to make sense of conflicting diet, training, and supplementation advice.
No matter where you go online, for instance, you’re sure to find seemingly-credible people with completely different and often contradictory viewpoints and suggestions.
Instagram influencer XYZ says the key to losing fat is a keto diet, with a strict 6-hour eating window on Mondays, Wednesdays, and Thursdays.
But Fitness Blog #532 of Guru Zed claims that studies show you can get ripped eating all of the carbs you’d like on any schedule you’d like. The key, he claims, is you just have to stop eating harmful, gut-destroying lectins found in nutritious foods like tomatoes, potatoes, beans, and peanuts.
In fact, if you look hard enough in this space, you can find someone with bonafides making a seemingly plausible argument for doing just about anything you can imagine to boost fat loss and muscle growth.
How do you separate the sheep from the goats? How do you know who to trust?
That’s exactly what I’m discussing with this episode's podcast guest, Christian Finn. In case you’re not familiar with Christian, he’s a researcher and writer who holds a masters degree in exercise science and is the creator of Muscle Evo and Gutless, a science-backed nutrition system for getting rid of fat. His work has been featured in Men’s Health, Vice, BBC TV, as well as Jonathan Goodman’s PTDC.
In this episode, we chat about . . .
So if you’ve ever wondered why there’s so much conflicting advice out there, and how you can be sure you’re not getting hoodwinked, listen to this episode.
6:43 - How did you use your time during COVID differently?
15:23 - Where should people start to get more progress?
22:31 - How does a person separate the wheat from the chaff?
34:38 - How do you deal with that process of changing your mind?
39:54 - What are some of the barriers people experience from conflicting ideas on fitness advice? When should someone consider switching training programs?
---
Mentioned on The Show:
Christian Finn’s Website & Books: https://muscleevo.net/
Legion VIP One-on-One Coaching: https://legionathletics.com/coaching/
---
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
Keep on imagining, because all of this is a mirage.
The reality is no food can directly cause fat loss.
(Some foods are more conducive to fat loss than others, but that’s not the same as causing fat loss. More on this soon.)
“What about foods that boost your metabolism, though?” you might be thinking.
And that’s what brings us to the topic of this podcast: the thermic effect of food.
Fitness magazines and “miracle diet” hucksters claim that eating foods with a high thermic effect is the secret to getting the body of your dreams.
If only it were that simple.
The thermic effect of food does play a role in your metabolism and weight loss and weight gain, but not in the way that many people would have you believe.
That is, the foods you eat do affect your metabolism and the speed at which you lose or gain weight, but they aren’t the primary determinants.
And in this podcast, we’re going to break it all down.
By the end, you’re going to know what the thermic effect of food is and several science-based ways to use it to help improve your metabolism and achieve your fitness goals.
4:23 - What is the thermic effect of food?
8:26 - What happens when you eat and how does it relate to fat burning?
15:12 - What are the best foods for weight loss?
20:29 - Does eating more frequently boost your metabolism and help you lose weight faster?
23:17 - Can you raise the thermic effect of food?
Mentioned on The Show:
Legion VIP One-on-One Coaching:https://legionathletics.com/coaching/
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
Picking a workout routine can feel like picking a political candidate.
Many people have strong opinions as to which is best and are often quick to denounce all other options.
For instance, after reading about why the push pull legs routine is the best, you’ll find someone claiming that upper lower routines are better, and then another who plumps for body part training, and so on.
It shouldn’t be this complicated, you’ve probably thought to yourself. And you’re right. It shouldn’t, and it doesn’t have to be.
To escape this quagmire, you need to . . .
Now, if you’re like most people listening to this podcast, your goals are to build a muscular, proportionate, and strong body and maintain low but healthy levels of body fat.
At first blush, full-body training would appear to be a perfect fit for the first goal, because, well, it trains every muscle in your body. Plus, it sounds a lot simpler than training different muscle groups every time you work out.
There are many advocates of full-body workouts who say as much.
This style of training, they claim, is not only simpler and easier to follow than other kinds of workout routines, but also more effective for gaining whole-body muscle and strength.
So, if you want to learn the pros and cons of full-body workout routines, whether you should use one, and the best way to program them, you want to listen to this podcast.
5:31 - What is a full body workout routine?
10:26 - What are the advantages of full body training?
17:09 - What are the neurological or the systemic implications of full body training?
24:10 - Does full body training produce better results?
33:44 - Who should do full body training?
38:31 - How can you get the most out of your full body workout?
40:56 - How do you build a well-designed full body workout?
---
Mentioned on The Show:
Shop Legion Supplements Here: legionathletics.com/shop/
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Want free workout and meal plans? Download my science-based diet and training templates for men and women: legionathletics.com/text-sign-up/
If you’re familiar with my books, blog, and even my line of supplements, Legion, you know I’m all about the science, baby!
Anecdote and experience are useful, of course, but it can be easy to get fooled. There are too many variables at play, and psychological trickery can wreak havoc without us even realizing it.
That’s where science comes into play. It can give us a more objective look to help us spot real trends and pinpoint mechanisms. And I have a lot of respect for researchers and scientists like Dr. Bill Campbell, who I’m excited to bring onto this episode of the podcast.
In case you’re not familiar with Dr. Campbell, he’s a professor of Exercise Science and the Director of the Performance & Physique Enhancement Laboratory at the University of South Florida, who’s also published more than 150 scientific papers.
In other words, Dr. Campbell is busy running studies that test questions with answers we all want to know.
As the author of several books, including the Sports Nutrition: Enhancing Athletic Performance textbook, he also has an inclination for simplifying complex subjects, which proves particularly practical and useful for “lifestyle bodybuilders” such as myself and many of you listeners.
In this conversation, Bill and I chat about . . .
So if you want to hear from a real physique scientist lab-dweller who’s truly “in the trenches,” press play and let me know what you think!
5:39 - Where do you think the current literature is light?
15:33 - What are the best strategies for getting lean and staying lean?
24:11 - What are the proposed mechanisms for protein intake?
29:13 - Would you have any recommendations for people wanting to try high protein intake?
40:16- Would the advice of eating as much as you comfortably can apply to cutting, maintaining, and lean bulking?
59:42 - What are some of the other questions that are most on your mind? What data you want to get your hands on?
1:04:38 - Where can people find you and your work?
Mentioned on The Show:
Bill Campbell’s Instagram: www.instagram.com/billcampbellphd/
Shop Legion Supplements Here: legionathletics.com/shop/
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
This episode is part of a monthly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
One Monday every month, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back for the latest and greatest installment.
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/a
I’ve written and recorded a lot of evidence-based content over the years on just about everything you can imagine related to building muscle, losing fat, and getting healthy.
I’ve also worked with thousands of men and women of all ages and circumstances and helped them get into the best shape of their lives.
That doesn’t mean you should blindly swallow everything I say, though, because let’s face it—nobody is always right about everything. And especially in fields like diet and exercise, which are constantly evolving thanks to the efforts of honest and hardworking researchers and thought leaders.
This is why I’m always happy to hear from people who disagree with me, especially when they have good arguments and evidence to back up their assertions.
Sometimes I can’t get on board with their positions, but sometimes I end up learning something, and either way, I always appreciate the discussion.
That gave me the idea for this series of podcast episodes: publicly addressing things people disagree with me on and sharing my perspective.
Think of it like a spicier version of a Q&A.
So, here’s what I’m doing:
Every couple of weeks, I’m asking my Instagram followers what they disagree with me on, and then picking a few of the more common or interesting contentions to address here on the podcast.
And in this episode, I’ll be tackling the following . . .
4:42 - “I disagree on how much cardio you should do to improve your body composition. I believe “that no more than half of the amount of time lifting weights for cardio” is not enough for most people.”
22:33 - “The only thing that I’ve ever really disagreed with you on is your use of the phrase ‘scientifically proven’. Science doesn’t prove anything. That isn’t its goal or its point. And as a science guy myself, the phrase just peeves me, even when it is in fact an effective marketing gimmick.”
29:14 - “Conventional/sumo deadlifts in a hypertrophy program. I don’t think there’s much value for them being in such a program.”
Mentioned on The Show:
Books by Mike Matthews: https://legionathletics.com/products/books/
My Instagram: https://www.instagram.com/muscleforlifefitness/
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Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
Have you ever done an exercise and just not “felt” it? Sure, you performed the lift, but your target muscles don’t feel like they worked very hard.
Or maybe you felt it in the “wrong” areas? Like your forearms feeling zapped after barbell curls while your biceps still feel fresh.
Or maybe you felt it, but in a bad way. For example, bench pressing started bothering your elbows and you never really felt it in your chest before your triceps started giving out.
These sorts of problems aren’t uncommon.
And the good news is there are often modifications and tweaks you can fine-tune to make exercises more effective and work better for you.
These aren’t necessarily obvious fixes you can discover intuitively, read about in a textbook, or even hear about by word of mouth either. Sometimes you have to experiment.
Of course, this is a double-edged sword, because you can end up “fixing your form” for months on end, without ever really settling on anything.
This is where experience and intelligent methodology come into play and that’s why I invited Dr. Mike Israetel back on the podcast.
In case you’re not familiar with Dr. Israetel, not only does he hold a PhD in Sport Physiology, but he’s the co-founder of Renaissance Periodization, a successful blog, coaching program, and fitness platform, so he’s worked with thousands of people and definitely knows his stuff.
In this episode, Mike covers . . .
So if you want to learn about a methodological approach to tweaking your own form and exercise choices to find what works practically for you, you’ll love this episode!
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Timestamps:
8:21 - What are some common form mistakes that people make that are not obvious?
28:13 - What is the stimulus to fatigue ratio?
34:26 - What are some exercises that you can improve on?
41:58 - What are some tips to help your biceps and triceps?
46:19 - Do you have any barbell preferences?
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Mentioned on The Show:
Mike Israetel’s YouTube: https://www.youtube.com/c/RenaissancePeriodization
Mike Israetel’s Instagram: https://www.instagram.com/rpdrmike/
Mike Israetel’s Website: https://renaissanceperiodization.com/
Books by Mike Matthews: https://legionathletics.com/products/books/
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Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
You’ve probably heard that eating protein is important for losing weight.
You’ve also probably heard that protein powder is particularly effective for weight loss.
If you snoop around online for weight loss tips, one of the first pieces of advice you’ll find is that you should start sipping protein shakes to slim down.
And that raises the question—what’s the best protein powder for weight loss?
Well, before we can answer that question, you first need to understand a ground truth about weight loss: no protein powder, shake, or other supplement can make you lose weight on its own.
Instead, weight loss is the result of proper diet and training—supplements only amplify your efforts in the kitchen and gym.
Now for the good news: protein powder absolutely can help you lose weight if you use it to support your healthy eating habits and training program. And the kind of protein powder you choose can make a difference in your results.
So, in this podcast, you’ll learn . . .
Why protein is important for weight loss
What to look for in the best protein powder for weight loss
And more.
Let’s get started.
Timestamps:
3:54 - Why should I care about my protein intake while I’m cutting?
7:58 - How much protein should I be eating when I’m cutting?
9:07 - How does protein powder fit in?
22:29 - How much protein powder is too much?
24:11 - What is the best protein powder for weight loss?
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Mentioned on The Show:
Books by Mike Matthews: legionathletics.com/products/books/
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Want free workout and meal plans? Download my science-based diet and training templates for men and women: legionathletics.com/text-sign-up/
I’ve recorded hundreds of episodes of Muscle for Life on a huge variety of things related to health, fitness, and lifestyle, ranging from the basics of diet and exercise like energy and macronutrient balance and progressive overload and training frequency and volume to fads like the ketogenic and carnivore diet and collagen protein to more unfamiliar territories like body weight set point and fasted cardio.
Some episodes resonate with my crowd more than others, but all of them contain at least a few key takeaways that just about anyone can benefit from (that’s what I tell myself at least).
And as cool as that is, it poses a problem for you, my dear listener:
Ain’t nobody got time for that.
Well okay, some people do make the time to listen to most or even all of my podcasts, but my wizbang analytics tell me that while many listeners tune in on a regular basis, they don’t catch every installment of Muscle for Life and thus miss out on insights that could help them get a little better inside and outside the gym.
People have also been saying they’d like me to do more shorter, multi-topic episodes, like my Q&As.
And so I got an idea: how about a “best of” series of podcasts that contains a few of the most practical and compelling ideas, tips, and moments from my most popular episodes?
This way, people who are new to the show can quickly determine if it’s for them or not, and those who enjoy what I’m doing but don’t have the time or inclination to listen to all of my stuff can still benefit from the discussions and find new episodes to listen to.
So, in this installment of The Best of Muscle for Life, you’ll be hearing hand-picked morsels from three episodes:
1. Mark Rippetoe on the Right (and Wrong) Ways to Bench and Overhead Press
(Originally published August 31, 2018)
2. How Many Calories Do You Really Burn Every Day?
(Originally published April 22, 2019)
3. My Top 5 Takeaways from Flow by Mihaly Csilszentmihalyi
(Originally published March 18, 2019)
And we’ll be starting with number one, Mark Rippetoe on the Right Ways to Bench Press.
5:25 - Mark Rippetoe on the Right (and Wrong) Ways to Bench and Overhead Press
15:18 - How Many Calories Do You Really Burn Every Day?
21:56 - My Top 5 Takeaways from Flow by Mihaly Csikszentmihalyi
Mentioned on The Show:
Shop Legion Supplements Here: https://legionathletics.com/shop/
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
I firmly believe in the power of taking ownership over your life. You know, the whole “when life gives you lemons, sell artisanal, organic, first-press lemonade for $15 a glass to rich assholes” mentality.
In all seriousness, though, I mean taking the cards life has dealt you, and making the best of them. It’s easy to blame others and get into a victim mindset, but this line of thinking never improves your situation.
Everyone has the power to change their lives no matter their circumstances, and this is especially true in fitness. As I say in my books, if you can change your body, you can change your life.
This concept is why I was excited to get Doug Bopst on the podcast.
I’ll save the juicy details for the interview, but Doug is a fantastic example of “picking yourself up by your bootstraps” and truly transforming your life. A true rags to riches story that begins with drug addiction and a jail sentence, and twists and turns into Doug becoming an award-winning personal trainer, author, podcast host, and business owner.
In this episode, we chat about . . .
So if you want to hear an inspiring story about how Doug completely turned his life around, and the role fitness played in changing his entire outlook on life, listen to this episode!
5:04 - How did fitness save your life?
25:50 - What are your thoughts on personal responsibility and extreme ownership?
44:51 - Did you have people from your previous life try to reach out to you?
51:46 - How do you deal with resistance?
55:15 - How can people get that initial spark of belief in themselves?
1:05:06 - What does spiritual health mean to you?
1:15:54 - How can someone make nutrition work while in jail?
1:37:08 - Where can people find you and your work?
Mentioned on The Show:
Doug Bopst’s Podcast (The Adversity Advantage): https://dougbopst.com/adversityadvantage/
Doug Bopst’s Books: https://dougbopst.com/store/
Doug Bopst’s Instagram: https://www.instagram.com/dougbopst/
Shop Legion Supplements Here: https://legionathletics.com/shop/
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
“Can you recommend a book for…?”
“What are you reading right now?”
“What are your favorite books?”
I get asked those types of questions a lot and, as an avid reader and all-around bibliophile, I’m always happy to oblige.
I also like to encourage people to read as much as possible because knowledge benefits you much like compound interest. The more you learn, the more you know; the more you know, the more you can do; the more you can do, the more opportunities you have to succeed.
On the flip side, I also believe there’s little hope for people who aren’t perpetual learners. Life is overwhelmingly complex and chaotic, and it slowly suffocates and devours the lazy and ignorant.
So, if you’re a bookworm on the lookout for good reads, or if you’d like to get into the habit of reading, this book club for you.
The idea here is simple: Every month, I’ll share a book that I’ve particularly liked, why I liked it, and several of my key takeaways from it.
I’ll also keep things short and sweet so you can quickly decide whether the book is likely to be up your alley or not.
Alright, let’s get to the takeaways.
Mentioned on The Show:
Shop Legion Supplements Here: https://legionathletics.com/shop/
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Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
“When’s your next book coming out?”
“What kind of supplements are you going to release next?”
“What would you name your boat if you had one?”
I’m asked questions like these all the time and so I thought I’d start doing monthly updates about what’s new and exciting here at Legion HQ.
So here’s a quick hosedown of what me and my jolly band of pirates and bums have been up to lately.
Enjoy!
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
If you’ve spent much time in the gym (especially CrossFit gyms), you may have seen someone pushing a huge, weighted sled across the turf.
By the end of it, they’re gasping for air and all they’ve done is move a bunch of weight from one side of the room to the other.
What are they up to?
Are they training to be one of Santa’s reindeer? Or is this an almost-too-obvious exercise for unlocking massive strength potential?
The truth is, there’s no shortage of people doing unconscionable, foolish things in the gym, so is this one of them?
I haven’t done much sled pushing or pulling in my day, so I invited an expert onto the podcast to tell us all about it. That expert is John Welbourn, who spent 9 years as a starter in the NFL and is the CEO of Power Athlete Inc., a strength and performance company that specializes in large group training sessions.
He was also the architect of the CrossFit Football program, which was the main reason CrossFit began focusing on strength and performance. So, he knows a thing or two about training really strong people.
In this episode, John and I chat about . . .
So if you want to know if you should be adding sled exercises to your workouts and how to do so, listen to this episode!
4:48 - Mike and John’s thoughts on Gavin Newsom’s handling of COVID-19
9:51 - Mike and John’s thoughts on Mark Rippetoe
12:20 - What is the value of pushing sleds?
20:54 - What type of workout is pushing and pulling sleds? How would you program that?
Mentioned on The Show:
Power Athlete Website: https://powerathletehq.com/
Power Athlete Podcast: https://powerathletehq.com/radio/
John Welbourn’s Instagram: https://www.instagram.com/johnwelbourn/
Legion VIP One-on-One Coaching: https://legionathletics.com/coaching/
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
Muscle recovery nostrums are an evergreen fad in the fitness industry.
Fancy foam rollers, special kinds of stretching, overpriced medical tape, CBD oil, and gimcrack supplements are all à la mode.
If you stay up to date on these sorts of things, you’ve probably seen one of the latest recovery trinkets: massage guns.
Although massage guns have existed for about a decade, they’ve become popular recently thanks to stylish new branding, celebrity endorsements, and aggressive marketing.
And you’ve probably wondered, are they worth it?
Massage gun advocates claim these devices replicate the benefits of traditional massage therapy: soothing sore muscles and boosting blood flow, recovery, flexibility, and mood.
Skeptics claim massage guns are no more effective than regular massage and not much if any better than cheaper alternatives like a foam roller or lacrosse ball.
What does science have to say about all this?
Can massage guns boost muscle recovery and provide other benefits, or are they just an extravagant gimmick?
You’ll learn the answers to these questions in this podcast, but first, let’s take a closer look at what a massage gun actually is.
4:39 - What is a massage gun?
6:45 - What does science say about massage guns?
22:58 - Which massage gun should I get?
25:17 - How do you use a massage gun correctly to get the best results?
Mentioned on The Show:
Legion VIP One-on-One Coaching: https://legionathletics.com/coaching/
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
I’ve churned through over 150,000 emails, social media comments and messages, and blog comments in the last 6 years.
And that means I’ve fielded a ton of questions.
As you can imagine, some questions pop up more often than others, and I thought it might be helpful to take a little time every month to choose a few and record and share my answers.
So, in this round, I answer the following three questions:
4:36 - Is running bad for gaining muscle and strength?
19:23 - How has having kids changed your approach to diet?
38:12 - What are your thoughts on kratom?
Mentioned on The Show:
Shop Legion Supplements Here: https://legionathletics.com/shop/
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Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
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If you have a question you’d like me to answer, leave a comment below or if you want a faster response, send an email to mike@muscleforlife.com.
Recommended reading for this episode:
I’ve recorded hundreds of episodes of Muscle for Life on a huge variety of things related to health, fitness, and lifestyle, ranging from the basics of diet and exercise like energy and macronutrient balance and progressive overload and training frequency and volume to fads like the ketogenic and carnivore diet and collagen protein to more unfamiliar territories like body weight set point and fasted cardio.
Some episodes resonate with my crowd more than others, but all of them contain at least a few key takeaways that just about anyone can benefit from (that’s what I tell myself at least).
And as cool as that is, it poses a problem for you, my dear listener:
Ain’t nobody got time for that.
Well okay, some people do make the time to listen to most or even all of my podcasts, but my wizbang analytics tell me that while many listeners tune in on a regular basis, they don’t catch every installment of Muscle for Life and thus miss out on insights that could help them get a little better inside and outside the gym.
People have also been saying they’d like me to do more shorter, multi-topic episodes, like my Q&As.
And so I got an idea: how about a “best of” series of podcasts that contains a few of the most practical and compelling ideas, tips, and moments from my most popular episodes?
This way, people who are new to the show can quickly determine if it’s for them or not, and those who enjoy what I’m doing but don’t have the time or inclination to listen to all of my stuff can still benefit from the discussions and find new episodes to listen to.
So, in this installment of The Best of Muscle for Life, you’ll be hearing hand-picked morsels from three episodes:
1. Dr. Cate Shanahan on the Power of “Deep Nutrition”
(Originally published July 19, 2017)
(Originally published March 8, 2019)
3. Motivation Monday: What's More Important than Necessity?
(Originally published September 24, 2018)
And we’ll be starting with number one, Dr. Cate Shanahan on the Power of “Deep Nutrition”.
5:34 - Dr. Cate Shanahan on the Power of “Deep Nutrition”
15:15 - Q&A: Monthly Fat Loss Targets, Sleep and Muscle Building, Adjusting Meal Plans for Fat Loss, and More
24:47 - Motivation Monday: What's More Important than Necessity?
Mentioned on The Show:
Shop Legion Supplements Here: legionathletics.com/shop/
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Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
If you’re here, you probably care at least a little bit about picking up and putting down heavy things.
I’m talking about training, of course. The truth is training isn’t hopelessly complex. Find a decent routine, follow it, and you’ll make gains.
Unfortunately, you’ve probably found that life isn’t perfectly predictable and sometimes gets in the way of your training. You can’t always hit the gym exactly when you want and with perfect energy levels.
Sometimes you have to work overtime or pick up your friend from the airport. Sometimes you get injured or are more sore than usual. And sometimes your sleep is a bit off and you’re dragging more than normal.
Whatever the case, life occasionally gives you lemons, and you have to stay flexible and nimble or you’re going to get demotivated by not being able to follow your perfect little plans.
Well, what if there was a training system that could ensure you're working hard enough to progress, but not so hard that you overtrain?
And what if it could do this no matter how you were feeling--whether you were fresh and spritely or unmotivated and rundown.
In other words, a system that could optimize your progress while managing recovery, all while staying flexible and fluid and adapting to you.
That's the promise of something called autoregulation.
That may sound like a fancy term, but we’re going to get to the bottom of it in this episode. And luckily, I know someone who has a knack for breaking down nuanced, science-y subjects and making them accessible for everyone. That person is repeat-podcast-guest extraordinaire, Dr. Eric Helms.
In case you’re not familiar with Eric, he’s not only an accomplished bodybuilder, powerlifter, coach, author, scientist, and member of Legion’s Scientific Advisory Board, but he’s also one of the guys behind the Monthly Applications in Strength Sport (MASS), which is one of the best research reviews out there.
All that is why he’s also one of my favorite guests for offering practical advice you can apply in the gym.
In this episode, Eric covers . . .
So if you want to learn the ins and outs of autoregulation, and how you can use it to manage fatigue and optimize your progress, this episode is for you.
Timestamps:
6:59 - What is autoregulation?
13:52 - Do you think autoregulation is a good technique for elite athletes and more sophisticated workouts?
29:19 - If you are in the middle of a training block and you notice that you aren’t close enough to your one rep max, do you make decisions on the fly or just stay to the program until that training block is over?
33:58 - What is velocity and RPE stops?
44:41 - What are your thoughts on auto regulating exercise selection?
47:19 - What are some other good reasons to change what you are currently doing?
57:35 - How can I implement auto regulation into my existing program?
Mentioned on The Show:
Eric Helm’s Website: https://3dmusclejourney.com/
MASS Research Review: https://www.strongerbyscience.com/mass/
Modern medicine has a cure for nearly everything.
After all, it’s eradicated smallpox, eliminated malaria in most developed countries, and nearly put an end to polio.
It’s also created all kinds of pills, potions, and powders to treat ailments ranging from the common cold to cancer.
And yet, it still hasn’t come up with a cure for low-back pain.
In fact, low-back pain is the leading cause of disability worldwide, and nearly 80% of people will experience it at one time or another.
To make matters worse, most cases of low-back pain are chronic or recurring, and symptoms often come and go without rhyme or reason.
It affects the young and old, healthy and disabled, active and sedentary.
I’m a good example.
I’ve been an athlete my entire life, most recently transitioning from collegiate sports to lifting weights to keep myself healthy and motivated. I’ve also dealt with bouts of low-back pain throughout much of my athletic career, starting when I was around 20 years old.
I know how frustrating, confusing, and debilitating it can be.
Now for the good news.
While researchers still have many unanswered questions about low-back pain and no two cases are identical, there are some evidence-based exercises you can use to reduce your chances of developing low-back pain or get rid of it.
These exercises don’t just have a sound theoretical basis—they also work in the real world.
As a Doctor of Physical Therapy, I see patients every week who are dealing or have dealt with low-back pain, and I know some simple strategies that tend to help.
Of course, this article isn’t meant to diagnose or treat anyone, as there are hundreds of potential contributors to low-back pain. That said, I have identified three factors that seem to be common culprits.
What’s more, I’ve also experimented with many different stretches, exercises, and other strategies to fix and prevent low-back pain, but the six I describe in this article are the best exercises for low-back pain I’ve found yet.
So, if you want to learn what these three causes of low-back pain are, how to know if they’re affecting you, and what you can do to prevent and fix them, keep listening.
4:52 - Define low back pain
6:28 - Exercises to fix a stuck thoracic spine
11:10 - Exercises to fix a shortened quadratus lumborum muscle
18:29 - Exercises to fix glutes not firing properly
Mentioned on The Show:
Shop Legion Supplements Here: https://legionathletics.com/shop/
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
I’ve churned through over 150,000 emails, social media comments and messages, and blog comments in the last 6 years.
And that means I’ve fielded a ton of questions.
As you can imagine, some questions pop up more often than others, and I thought it might be helpful to take a little time every month to choose a few and record and share my answers.
So, in this round, I answer the following three questions:
If you have a question you’d like me to answer, leave a comment below or if you want a faster response, send an email to mike@muscleforlife.com.
Recommended reading for this episode:
4:31 - Are there any pre-hab routines or programming you’d recommend prior to starting a weight training program
13:12 - When cutting with limited time would I do 5 days of lifting and 1 HIIT session or 4 days of lifting and 2 HIIT sessions?
23:50 - What’s wrong with taking a cycle or two of steroids and then cutting them out cold turkey?
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Mentioned on The Show:
Books by Mike Matthews: https://legionathletics.com/products/books/
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
I’ve written and recorded a lot of evidence-based content over the years on just about everything you can imagine related to building muscle, losing fat, and getting healthy.
I’ve also worked with thousands of men and women of all ages and circumstances and helped them get into the best shape of their lives.
That doesn’t mean you should blindly swallow everything I say, though, because let’s face it—nobody is always right about everything. And especially in fields like diet and exercise, which are constantly evolving thanks to the efforts of honest and hardworking researchers and thought leaders.
This is why I’m always happy to hear from people who disagree with me, especially when they have good arguments and evidence to back up their assertions.
Sometimes I can’t get on board with their positions, but sometimes I end up learning something, and either way, I always appreciate the discussion.
That gave me the idea for this series of podcast episodes: publicly addressing things people disagree with me on and sharing my perspective.
Think of it like a spicier version of a Q&A.
So, here’s what I’m doing:
Every couple of weeks, I’m asking my Instagram followers what they disagree with me on, and then picking a few of the more common or interesting contentions to address here on the podcast.
And in this episode, I’ll be tackling the following . . .
4:34 - “Low bar squats shouldn’t be preferred in Bigger Leaner Stronger because they’re difficult for most people to do.”
20:05 - “Cannabis isn’t inherently bad. It can be used recreational without negative consequences and it’s also safer than alcohol.”
26:11 - “Time restricted and fasting should be more widely applied as a health improvement strategy rising almost entirely to the standard of care for a host of conditions and the failure to do this is resulting in the loss of life, limb, eyesight, quality of life, autonomy, time, and of course, the big needle mover, money.”
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Mentioned on The Show:
Books by Mike Matthews: https://legionathletics.com/products/books/
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
Here’s a ground truth about getting in shape:
The same principles that drive muscle growth in men also work just as well for women.
In fact, if you look at the differences between most men’s and women’s workout programs, you’ll find they’re mainly due to men’s women’s preferences, not physiological differences between the sexes. (There are a few small exceptions, which you’ll learn about in this podcast).
For example, if you want to build muscle, you have to make your muscles work harder over time by forcing them to lift heavier and heavier weights, and this is just as true for women as it is for men.
The reason men and women typically follow different workout splits, though, is that most women want to get a bigger butt and more defined legs, and most men want bigger arms, shoulders, and pecs.
Thus, the best workout split for (most) women really just boils down to training the same way guys do while focusing on a different set of muscles.
Of course, this opens the door to more questions:
What muscles should you focus on?
How many times per week should you train them?
What exercises should you use to train them?
And how should you work cardio into your workout split, if at all?
All good questions, and you’re going to learn the answers to all of them in this podcast.
Keep listening and you’ll learn . . .
5:35 - What is a workout split?
12:56 - The body split
26:51 - The upper lower split
31:43 - The push pull legs split
38:35 - The full body split
Mentioned on The Show:
Books by Mike Matthews: https://legionathletics.com/products/books/
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
A war has been waging throughout the philosophical and psychological community for centuries.
Not a war with muskets, armored artillery, or laser guns, but more like professors throwing textbooks at one another and jabbing intellectual foes with concise essays and pointed papers of poignant arguments.
I’m talking about the nature versus nurture problem, which is the debate about whether human behavior is determined by genes (nature) or environment (nurture).
The answer isn’t so black and white, but needless to say, many people are born with innate talent and skill.
One of those people is Michael Chernow, who I’m excited to bring onto this episode of the podcast.
He hosts a podcast called Born Or Made, which explores this nature or nurture question through the stories of incredibly successful entrepreneurs and thought leaders.
Michael is one of these success stories himself, though. Not only is he a trained chef who hosted the TV show Food Porn, but he’s started several thriving restaurant businesses, including The Meatball Shop (with 8 locations) and Seamore’s (a sustainable seafood restaurant).
As a repeat success in the restaurant industry, Michael hasn’t just “gotten lucky,” but knows how to build effective brands and businesses.
In this conversation, Michael and I chat about . . .
So if you want to learn from a “serial entrepreneur” what it takes to build a compelling brand and successful business, listen to this podcast!
8:18 - Do you think talent is earned or are people born with it?
12:03 - How did your talent help you get out of tough situations?
14:30 - What are your thoughts on the saying “talent isn’t formed by 10,000 hours but instead deliberate practice”?
24:21 - What do you mean when you say you can acclimate easily to people?
35:42 - What part of your process is most responsible for your success with multiple businesses?
44:41 - How do you know what ideas to follow through with? Do you just follow your instinct or is there a process you go through?
54:05 - Once you have a bunch of ideas and concepts, is it an editorial process from there?
1:22:10 - Are you creating restaurants that you would like to go to?
1:27:15 - Any tips or hacks for cooking better food?
Mentioned on The Show:
Michael Chernow’s Podcast: Bord Or Made
Michael Chernow’s Instagram: @MichaelChernow
Michael Chernow’s Twitter: @MichaelChernow
Michael Chernow’s Website: michaelchernow.com
Books by Mike Matthews: https://legionathletics.com/products/books/
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
I’ve churned through over 150,000 emails, social media comments and messages, and blog comments in the last 6 years.
And that means I’ve fielded a ton of questions.
As you can imagine, some questions pop up more often than others, and I thought it might be helpful to take a little time every month to choose a few and record and share my answers.
So, in this round, I answer the following three questions:
If you have a question you’d like me to answer, leave a comment below or if you want a faster response, send an email to mike@muscleforlife.com.
Timestamps:
0:00 - Intro
4:51 - “Why should we not reduce the amount of weightlifting volume that we’re doing when we cut because you don’t need as much volume to maintain muscle as you do to gain muscle, and when you’re at deficit, you’re not going to gain muscle.”
14:42 - “Are there different ways to train different types of muscle fibers to gain muscle and strength faster?”
22:06 - “What one piece of advice would you give for continuing exercise through your 40s and older?”
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Mentioned on The Show:
Shop Legion Supplements Here: https://legionathletics.com/shop/
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
I’ve recorded hundreds of episodes of Muscle for Life on a huge variety of things related to health, fitness, and lifestyle, ranging from the basics of diet and exercise like energy and macronutrient balance and progressive overload and training frequency and volume to fads like the ketogenic and carnivore diet and collagen protein to more unfamiliar territories like body weight set point and fasted cardio.
Some episodes resonate with my crowd more than others, but all of them contain at least a few key takeaways that just about anyone can benefit from (that’s what I tell myself at least).
And as cool as that is, it poses a problem for you, my dear listener:
Ain’t nobody got time for that.
Well okay, some people do make the time to listen to most or even all of my podcasts, but my wizbang analytics tell me that while many listeners tune in on a regular basis, they don’t catch every installment of Muscle for Life and thus miss out on insights that could help them get a little better inside and outside the gym.
People have also been saying they’d like me to do more shorter, multi-topic episodes, like my Q&As.
And so I got an idea: how about a “best of” series of podcasts that contains a few of the most practical and compelling ideas, tips, and moments from my most popular episodes?
This way, people who are new to the show can quickly determine if it’s for them or not, and those who enjoy what I’m doing but don’t have the time or inclination to listen to all of my stuff can still benefit from the discussions and find new episodes to listen to.
So, in this installment of The Best of Muscle for Life, you’ll be hearing hand-picked morsels from three episodes:
1. Marc Perry on How to Stay Super Lean Year Round (Without Hating Your Life)
(Originally published July 18, 2018)
2. How Much Cardio You Should Do (and How Much Is Too Much)
(Originally published April 3, 2019)
3. Motivation Monday: Beware the “Self-Made” Myth
(Originally published August 27, 2018)
And we’ll be starting with number one, Marc Perry on how to stay super lean year-round.
5:44 - Marc Perry on How to Stay Super Lean Year Round (Without Hating Your Life)
16:03 - How Much Cardio You Should Do (and How Much Is Too Much)
24:16 - Motivation Monday: Beware the “Self-Made” Myth
---
Mentioned on The Show:
Shop Legion Supplements Here: https://legionathletics.com/shop/
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
Every holiday season, you see the same kinds of articles make the rounds:
“How to avoid holiday weight gain”
“How to keep off the pounds this Thanksgiving”
“20 tips to avoid weight gain during the holidays”
Each article follows the same stock format, sharing stats about how many pounds of weight you gain between Thanksgiving and New Years, and then giving you a long list of hackneyed weight loss tips like “ditch the added sugar,” or “chew your food slowly,” or “drink water before meals.”
It’s not that the stats are wrong or the tips are useless, but at this point, you probably know that eating more calories than you burn is the root cause of weight gain, and the only way to not gain weight is to not eat so much.
Of course, during the Holidays, this is easier said than done.
You’re surrounded by a cornucopia of delicious, calorie-dense food and separated from your normal routine, which makes it remarkably easy to overeat.
So, what should you do about it?
What’s the “hack” for avoiding weight gain over the holidays?
It’s this: accept that you’ll probably gain a little weight, use some simple strategies to limit the damage while still enjoying your meals, and lose the weight after the holidays with proper dieting.
That’s it.
Before we get to these strategies, though, let’s examine the whole idea of holiday weight gain in more detail.
11:08 - Expect to gain some weight and to lose it again quickly.
14:18 - Focus on things other than food.
15:32 - Create a calorie buffer before big meals
22:54 - Eat big meals and limit your snacking.
26:30 - Eat lots of protein throughout the holidays, especially on the feast days.
29:07 - Stay active
33:52 - Bring healthy-ish food to the party
35:26 - If you do gain some fat, follow a meal plan to lose it.
Mentioned on The Show:
Shop Legion Supplements Here: https://legionathletics.com/shop/
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
If you’re a regular here, you know the importance of diet.
Macros for body composition, micros for general health, fiber and protein for satiety, yadda yadda yadda . . .
But many people forget all about their gut and their diet’s role in gut health. Many people quietly (or loudly . . .) suffer from gastric distress without a clear path to fix their digestive issues.
Many people don’t even draw the connection between their digestive system’s performance and their health. The two are tightly intertwined.
Scientists have discovered that a healthy bacterial habitat in the gut (microbiome) is a crucial defense against many gastrointestinal diseases, such as inflammatory bowel syndrome (IBS) and disease (IBD), as well as mood disorder, brain dysfunction, stress, anxiety, depression, and even autism.
So, it’s not a stretch to say that the state of your gut will determine much of the quality of your life.
In this episode, I chat with Stan Efferding all about optimizing gut health through dietary tweaks to alleviate gastric distress and improve health and performance.
In case you’re not familiar with Stan, he’s held two all-time raw world powerlifting records and is colloquially known as the “world's strongest bodybuilder.” He’s not all brawn, though. He’s also an entrepreneur who’s built multiple multi-million dollar businesses, including his own Vertical Diet program and meal prep service.
In our conversation, Stan and I discuss . . .
So, if you want to learn how you can tweak your diet to improve your digestive health, give this podcast a listen!
6:13 - Can you go into detail about your meal prep company?
8:54 - What is a low-FODMAP diet?
26:39 - Whats the name of your meal prep company?
28:55 - Why do you use bone broth?
35:05 - Whats the connection between how you poop and how healthy you eat?
38:05 - Why is greek yogurt easily digestible?
55:59 - What are some of your diet compliance strategies or tips and tricks?
1:19:21 - Where can people find you and your work?
Mentioned on The Show:
Stan Efferding's Website: stanefferding.com/
Stan Efferding's Instagram: www.instagram.com/stanefferding/
Stan Efferding's YouTube: www.youtube.com/user/stanefferding
Legion Black Friday Sale: legionathletics.com/shop/
---
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
I’ve written and recorded a lot of evidence-based content over the years on just about everything you can imagine related to building muscle, losing fat, and getting healthy.
I’ve also worked with thousands of men and women of all ages and circumstances and helped them get into the best shape of their lives.
That doesn’t mean you should blindly swallow everything I say, though, because let’s face it—nobody is always right about everything. And especially in fields like diet and exercise, which are constantly evolving thanks to the efforts of honest and hardworking researchers and thought leaders.
This is why I’m always happy to hear from people who disagree with me, especially when they have good arguments and evidence to back up their assertions.
Sometimes I can’t get on board with their positions, but sometimes I end up learning something, and either way, I always appreciate the discussion.
That gave me the idea for this series of podcast episodes: publicly addressing things people disagree with me on and sharing my perspective.
Think of it like a spicier version of a Q&A.
So, here’s what I’m doing:
Every couple of weeks, I’m asking my Instagram followers what they disagree with me on, and then picking a few of the more common or interesting contentions to address here on the podcast.
And in this episode, I’ll be tackling the following . . .
4:31 - “The 4 to 6 rep range doesn’t suit everyone.”
22:07 - “I disagree with the lack of mobility work in your routine.”
31:02 - “You can target individual quad muscle with different exercises.”
Mentioned on The Show:
Legion Black Friday Sale: https://legionathletics.com/shop/
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Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
We’re fast-approaching Thanksgiving and the winter holidays, which for many of us, means spending time with family.
Well, I don’t trust 2020 the slightest bit, so I’m going to beat it to the punch and spend some time with my mom before it’s expected. (It’s never a bad idea to keep father time on his toes and rattle expectations in such an unpredictable year).
Jokes aside, on this episode I’m indeed chatting with my own mother, Laura Matthews, and discussing how her fitness has changed since following my programs.
Before Thinner Leaner Stronger, she was athletic and doing ballet, but she wasn’t entirely happy with her physique. After reading my book and following the program, she’s lost fat while gaining muscle and is now in the best shape of her life at the age of 61.
In this interview, we talk about her story and the important lessons she’s learned along the way, including what she was doing exercise-wise before reading TLS, how understanding and changing her diet lead to big changes, how she doubled her strength while losing body fat in her first six months, the importance of regular deloads, and more.
So if you’re looking for a jolt of inspiration and like motivational stories, I highly recommend you listen to this episode.
9:09 - What were your numbers before and after you read my book?
20:21 - What were some of the diet and exercise obstacles that you had to overcome?
25:21 - Did you notice any positive or negative effects from flipping the carbs and the fat?
28:05 - Did you have to make any adjustments during cutting?
---
Mentioned on The Show:
Thinner Leaner Stronger: https://legionathletics.com/products/books/thinner-leaner-stronger/
Legion Black Friday Sale: legionathletics.com/shop/
---
Want free workout and meal plans? Download my science-based diet and training templates for men and women: legionathletics.com/text-sign-up/
You’ve probably heard a lot of strange ideas about how to get stronger and build muscle.
You know, things like drinking a gallon of milk a day, doing ten sets of ten reps of every exercise, sipping flavored water BCAAs between meals, and so forth.
And if you’ve put any of these ideas into practice, you’ve also learned they’re more or less all humbug.
If you’re following a well-designed strength training program, eating enough protein and slightly more calories than you burn every day, and sleeping at least 8 hours per night, there’s little else you can do to further goose muscle growth or strength gains.
That said, it’s you’re doing all of those things, it’s worth exploring what that “little else” might entail.
For example, although blood-flow restriction sounds like something from the pages of Fifty Shades of Gray, it’s actually a scientifically validated method for boosting muscle growth and strength.
Recently, researchers have uncovered another potential way to increase strength (and thus muscle growth): hyperventilation training.
Hyperventilation?
Isn’t that what happens when you have a panic attack?
Well, yes, it can occur in response to extreme anxiety, but specifically, hyperventilation refers to a situation where rapid, deep breathing causes an imbalance in the ratio of carbon dioxide (CO2) to oxygen (O2) in your blood.
When you “overbreathe” (as some people refer to hyperventilation), you exhale CO2 much faster than you inhale O2.
This causes the level of CO2 in your blood to plummet, which can lead to a variety of unpleasant side effects like lightheadedness, dizziness, shortness of breath, and intense tingling in your fingers and face, with the effects becoming more intense the longer you hyperventilate . . .
. . . which sounds like the last thing you’d want to experience while lifting heavy weights.
According to a new study conducted by scientists at Juntendo University, though, hyperventilating briefly—enough to slightly decrease your blood levels of CO2, but not so much that you experience negative effects—may temporarily make you stronger.
Keep listening to learn why and how hyperventilating can boost your strength.
5:34 - What is one of the primarily physiological factors that limits our performance in workouts?
14:14 - How do you hyperventilate?
Mentioned on The Show:
Legion VIP One-on-One Coaching:https://legionathletics.com/coaching/
---
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
I’ve churned through over 150,000 emails, social media comments and messages, and blog comments in the last 6 years.
And that means I’ve fielded a ton of questions.
As you can imagine, some questions pop up more often than others, and I thought it might be helpful to take a little time every month to choose a few and record and share my answers.
So, in this round, I answer the following three questions:
If you have a question you’d like me to answer, leave a comment below or if you want a faster response, send an email to mike@muscleforlife.com.
Recommended reading for this episode:
Timestamps:
4:00 - How do you build your vocabulary?
17:59 - What do you think about highly processed oils?
26:26 - What are your thoughts on one meal a day?
Mentioned on The Show:
Shop Legion Supplements Here: https://legionathletics.com/shop/
---
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
I’ve recorded hundreds of episodes of Muscle for Life on a huge variety of things related to health, fitness, and lifestyle, ranging from the basics of diet and exercise like energy and macronutrient balance and progressive overload and training frequency and volume to fads like the ketogenic and carnivore diet and collagen protein to more unfamiliar territories like body weight set point and fasted cardio.
Some episodes resonate with my crowd more than others, but all of them contain at least a few key takeaways that just about anyone can benefit from (that’s what I tell myself at least).
And as cool as that is, it poses a problem for you, my dear listener:
Ain’t nobody got time for that.
Well okay, some people do make the time to listen to most or even all of my podcasts, but my wizbang analytics tell me that while many listeners tune in on a regular basis, they don’t catch every installment of Muscle for Life and thus miss out on insights that could help them get a little better inside and outside the gym.
People have also been saying they’d like me to do more shorter, multi-topic episodes, like my Q&As.
And so I got an idea: how about a “best of” series of podcasts that contains a few of the most practical and compelling ideas, tips, and moments from my most popular episodes?
This way, people who are new to the show can quickly determine if it’s for them or not, and those who enjoy what I’m doing but don’t have the time or inclination to listen to all of my stuff can still benefit from the discussions and find new episodes to listen to.
So, in this installment of The Best of Muscle for Life, you’ll be hearing hand-picked morsels from three episodes:
(Originally published April 5, 2019)
(Originally published January 16, 2019)
(Originally published Jan 7, 2019)
And we’ll be starting with number one, Layne Norton on Mini-Cuts and Mini-Bulks.
5:29 - Layne Norton on Mini-Cuts and Mini-Bulks
14:48 - The Definitive (and Practical) Guide to Muscle Hypertrophy
24:30 - My Top 5 Takeaways from The 48 Laws of Power by Robert Greene
---
Mentioned on The Show:
Layne Norton on Mini-Cuts and Mini-Bulks: https://legionathletics.com/layne-norton-mini-cuts-mini-bulks/
The Definitive (and Practical) Guide to Muscle Hypertrophy: https://legionathletics.com/muscle-hypertrophy-podcast/
My Top 5 Takeaways from The 48 Laws of Power by Robert Greene: https://legionathletics.com/48-laws-of-power-podcast/
Shop Legion Supplements Here: https://legionathletics.com/shop/
---
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
I write a lot.
Between my books and blog, I’ve written (er, typed) tens of millions of words on various topics ranging from building big guns (biceps) to literal gun rights, from calories and macros to history and religion, from habits and motivation to actually getting smarter, and many excursions everything in between.
So it’s not surprising that many people who are interested in writing ask me how to get started, about the writing process, how to get better at it, and how to break into the content creation game.
To help address this topic, I invited a veteran expert, Lou Schuler, onto the podcast. In case you’re not familiar with Lou, he’s the Editorial Director of the Personal Trainer Development Center (Jonathan Goodman’s online training coaching company) and an award-winning journalist who’s spent decades writing fitness articles for Men’s Fitness and Men’s Health, as well as his own books, including The New Rules of Lifting series and The Lean Muscle Diet (with Alan Aragon).
He’s even delved into the world of fiction, so he’s more than just a health and fitness writing guru.
In this podcast, we chat about all things writing, including . . .
So, if you want to learn some key lessons Lou has learned from decades of writing in the fitness space, give this episode a listen!
10:04 - How do you get into the writing business?
46:28 - What does your self editing process look like?
58:10 - Do you tend to sit on something you’ve written and come back to it at a later time?
Mentioned on The Show:
Lou Schuler's books, blogs, and articles: www.louschuler.com/
Shop Legion Supplements Here: legionathletics.com/shop/
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Want free workout and meal plans? Download my science-based diet and training templates for men and women: legionathletics.com/text-sign-up/
If you want to lose weight, one of the most helpful things you can do is start tracking your calorie intake.
This improves your awareness of how much you’re eating, where you can cut back, and how to budget your calories so as to eat your favorite foods while still losing weight.
Many people take this a step further and start tracking their calorie expenditure (“burn”) using an activity tracker like a FitBit, Apple Watch, or Jawbone.
If you’ve used one of these trackers, though, you’ve probably noticed that on some days you burn a lot more calories than others. A hike, bike ride, or jog can jack up your calorie expenditure by several hundred calories.
In this case, the person set a daily calorie budget of 2,000 calories, and they’d already eaten and tracked all of those calories. But they also went on a bike ride that burned 327 calories, which opens the question . . . should you “eat back” those ~300 calories?
Even if you don’t use an activity tracker, you’ve probably wondered the same thing: if you burn more calories on a particular day, should you eat more to compensate?
The short answer is that no, you probably shouldn’t eat back the calories burned during exercise.
If you want to know why this is the case and learn a better way to manage your calorie intake that doesn’t depend on activity trackers or constantly balancing your daily calorie budget in this way, keep listening.
Timestamps:
2:51 - The problem with eating back calories
20:06 - Does that really work if your actual calorie expenditure changes a lot day to day?
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Mentioned on The Show:
Shop Legion Supplements Here:https://legionathletics.com/shop/
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
“Can you recommend a book for…?”
“What are you reading right now?”
“What are your favorite books?”
I get asked those types of questions a lot and, as an avid reader and all-around bibliophile, I’m always happy to oblige.
I also like to encourage people to read as much as possible because knowledge benefits you much like compound interest. The more you learn, the more you know; the more you know, the more you can do; the more you can do, the more opportunities you have to succeed.
On the flip side, I also believe there’s little hope for people who aren’t perpetual learners. Life is overwhelmingly complex and chaotic, and it slowly suffocates and devours the lazy and ignorant.
So, if you’re a bookworm on the lookout for good reads, or if you’d like to get into the habit of reading, this book club for you.
The idea here is simple: Every month, I’ll share a book that I’ve particularly liked, why I liked it, and several of my key takeaways from it.
I’ll also keep things short and sweet so you can quickly decide whether the book is likely to be up your alley or not.
Alright, let’s get to the takeaways.
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Mentioned on The Show:
Books by Mike Matthews: https://legionathletics.com/products/books/
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Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
What’s the deal with athletic footwear?
On the one hand, you have fancy, expensive running and sports shoes coming out every couple of months claiming some new technological “breakthrough” for more comfort, safety, and even performance.
And then you have the crowd that dismisses those products as pure marketing puffery and that swears by minimalist shoes for all athletics or even none at all.
What are we supposed to make of this?
I’m no expert when it comes to running or the best footwear for healthy feet, so I invited someone onto the podcast who is. Specifically, my guest is Steven Sashen, who’s a Masters All-American sprinter—meaning he’s one of the fastest men over the age of 50 in the US—as well as the founder of Xero Shoes, a brand dedicated to designing thin and flexible shoes for walking, running, and all other athletic activities.
In this episode, we chat about . . .
So, if you want to learn about how to build stronger, healthier feet, listen to this episode!
4:31 - Is it better to run barefoot or with shoes?
11:26 - Are padded shoes worse for you than running barefoot?
13:12 - What is the proper method of running?
17:35 - Why is it hard to run properly with a fancy pair of running shoes?
29:33 - What about people with flat feet?
30:35 - What are some other benefits of strengthening your feet?
39:32 - Are there any tips for transitioning from fancier shoes to a more minimalist approach?
Mentioned on The Show:
Books by Mike Matthews: https://legionathletics.com/products/books/
https://xeroshoes.com/
https://www.instagram.com/xeroshoes/
Steven's Podcast - The MOVEMENT Movement: https://podcasts.apple.com/us/podcast/the-movement-movement/id1456342261
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
Mosy around any gym, and you’ll see some dudes lifting heavyweights they can't even lift.
And a few questions come to mind.
Is he really getting anything out of those reps?
Is he just doing that to stroke his ego?
Should I train like that?
Some say yes, that partial reps, or repetitions where you only complete part of the movement, lead to superior gains in strength and size.
Others say that unless you take every single rep in your training through the full range of motion, you’re cheating. This pretty much sums up their view: "Your reps are partial and you should feel bad."
The truth?
They’re both wrong, and you’re going to learn why in this podcast.
By the end of this episode, you’ll know the pros and cons of a partial and full range of motion reps, how each affects muscle growth, and when you should and shouldn’t use both in your training.
3:12 - What is a partial rep?
6:02 - Why do people do partial reps?
7:20 - Do partial reps make sense?
18:01 - How do you program in partial reps?
Mentioned on The Show:
Books by Mike Matthews:https://legionathletics.com/products/books/
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
I’ve churned through over 150,000 emails, social media comments and messages, and blog comments in the last 6 years.
And that means I’ve fielded a ton of questions.
As you can imagine, some questions pop up more often than others, and I thought it might be helpful to take a little time every month to choose a few and record and share my answers.
So, in this round, I answer the following three questions:
If you have a question you’d like me to answer, leave a comment below or if you want a faster response, send an email to mike@muscleforlife.com.
4:22 - “I burn a lot of calories at work and have a hard time gaining weight and training hard because of low energy levels. What should I do?”
28:28 - “I wake up tired even when I sleep 7 or 8 hours. What can I do?”
43:13 - “Have you had any long term training beliefs changed by research in the last year or two?”
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Mentioned on The Show:
Shop Legion Supplements Here: https://legionathletics.com/shop/
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
I’ve recorded hundreds of episodes of Muscle for Life on a huge variety of things related to health, fitness, and lifestyle, ranging from the basics of diet and exercise like energy and macronutrient balance and progressive overload and training frequency and volume to fads like the ketogenic and carnivore diet and collagen protein to more unfamiliar territories like body weight set point and fasted cardio.
Some episodes resonate with my crowd more than others, but all of them contain at least a few key takeaways that just about anyone can benefit from (that’s what I tell myself at least).
And as cool as that is, it poses a problem for you, my dear listener:
Ain’t nobody got time for that.
Well okay, some people do make the time to listen to most or even all of my podcasts, but my wizbang analytics tell me that while many listeners tune in on a regular basis, they don’t catch every installment of Muscle for Life and thus miss out on insights that could help them get a little better inside and outside the gym.
People have also been saying they’d like me to do more shorter, multi-topic episodes, like my Q&As.
And so I got an idea: how about a “best of” series of podcasts that contains a few of the most practical and compelling ideas, tips, and moments from my most popular episodes?
This way, people who are new to the show can quickly determine if it’s for them or not, and those who enjoy what I’m doing but don’t have the time or inclination to listen to all of my stuff can still benefit from the discussions and find new episodes to listen to.
So, in this episode of The Best of Muscle for Life, you’ll be hearing hand-picked morsels from three episodes:
1. Bret Contreras on Understanding Nutrition & Exercise Science
(Originally published March 3, 2017)
2. How to Lose Fat Faster With Fasted Cardio (and Keep Your Muscle)
(Originally published October 31, 2018)
3. Motivation Monday: How to Use “Environment Design” to Accomplish Your Goals Easier and Faster
(Originally published Sept 17, 2018)
And we’ll be starting with number one, Bret Contreras on Understanding Nutrition & Exercise Science.
5:45 - Bret Contreras on Understanding Nutrition & Exercise Science
16:01 - How to Lose Fat Faster With Fasted Cardio (and Keep Your Muscle)
25:35 - Motivation Monday: How to Use “Environment Design” to Accomplish Your Goals Easier and Faster
---
Mentioned on The Show:
Shop Legion Supplements Here: https://legionathletics.com/shop/
---
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
Politics and religion—the two taboo topics you’re never supposed to bring up on a first date.
Podcasting is similar.
Unless your show is explicitly on either of these subjects, as soon as you even comment on them, the “stay in your lane” comments and emails start flying.
Well, I’ve never been one for orthodoxy, so here we are, with yet another deviation from the usual fitness content—a discussion with my friend and fellow podcaster and author Pat Flynn on religion, and specifically why us moderns should care about it more, not less.
In case you’re not familiar with Pat, he’s a fitness expert known for his kettlebell prowess, a podcaster, and author with several books to his name, including his most recent How to Think About God, which is an illuminating, philosophical look at faith.
Pat’s also a philosopher by training who has made the spiritual trek from atheism to catholicism, so he has not only read widely and thought deeply about this stuff, he also understands what it’s like to be all over the spectrum on the many issues that religion touches.
In this episode, Pat and I discuss . . .
So, whether you’re religious or not, if you’re committed to flourishing to the best of your ability, and certainly if you’ve enjoyed other episodes I’ve done with Pat Flynn, I think you’ll like this one. Press play and let me know your thoughts!
12:37 - Do you think religion in general is good? Do you think having some kind of religion is better than having none?
17:39 - Do you think religion has benefits on a societal and personal level?
38:26 - What if islam becomes the number one religion in the world? What does that mean?
40:40 - What does indefectibility mean?
52:25 - What are your thoughts on what’s happening with child molestation inside the catholic religion?
1:03:38 - Do you think we have an imperative to fight evil?
1:11:29 - Have you ever thought that maybe one day the religion you believe in might be wrong? Would you give up that religion if you knew it was wrong?
1:17:26 - How can you determine for yourself what religion is true to you without becoming a professional philosopher?
1:21:17 - What if you’re wrong?
1:32:57 - Where are some good resources for people who want to know more about catholicism?
---
Mentioned on the show
Shop Legion Supplements Here: https://legionathletics.com/shop/
Articles and Docs Pat Mentioned:
https://docs.google.com/document/d/1AAPQ9UAoKjN6kItIozrPggVqXkg156mfDuJhZd3Hdqk/edit
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3671693/
---
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
As a woman, you face some challenges that guys don’t.
One of the most obvious is the menstrual cycle.
Not only can this affect your mood and daily routine, but it can also throw your diet and training plans for a loop.
If you’ve read anything about the science behind good ol’ Aunt Flo, then you probably know that it can affect your metabolism, how easily your body stores fat, and your appetite.
Your hunger and cravings intensify and your energy and enthusiasm for training wane during your period, all of which works to sabotage your fitness routine.
What should you do when this happens?
Should you stop training and start eating whatever you want, and then try to make up the damage later?
Should you force yourself to stick to your normal diet and training plan, gutting it out until you feel good again?
Or, should you modify your diet and training plan to minimize the meddling of your menses? And if so, how?
You’re going to learn the answers to all of these questions in this podcast.
You’ll learn . . .
Let’s get started.
Timestamps:
4:00 - What goes on during the menstrual cycle?
9:05 - How does the menstrual cycle affect athletic performance?
12:52 - How can I modify my workouts to my menstrual cycle?
Mentioned on the show:
Shop Legion Supplements Here: https://legionathletics.com/shop/
---
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
I’ve written and recorded a lot of evidence-based content over the years on just about everything you can imagine related to building muscle, losing fat, and getting healthy.
I’ve also worked with thousands of men and women of all ages and circumstances and helped them get into the best shape of their lives.
That doesn’t mean you should blindly swallow everything I say, though, because let’s face it—nobody is always right about everything. And especially in fields like diet and exercise, which are constantly evolving thanks to the efforts of honest and hardworking researchers and thought leaders.
This is why I’m always happy to hear from people who disagree with me, especially when they have good arguments and evidence to back up their assertions.
Sometimes I can’t get on board with their positions, but sometimes I end up learning something, and either way, I always appreciate the discussion.
That gave me the idea for this series of podcast episodes: publicly addressing things people disagree with me on and sharing my perspective.
Think of it like a spicier version of a Q&A.
So, here’s what I’m doing:
Every couple of weeks, I’m asking my Instagram followers what they disagree with me on, and then picking a few of the more common or interesting contentions to address here on the podcast.
And in this episode, I’ll be tackling the following . . .
4:50 - “You recommend too much protein and meat in general to be healthy. Blue zones don’t eat much meat or protein.”
14:14 - “Collagen supplementation is more beneficial than you acknowledge.”
19:56 - “All gun laws are an infringement.”
Mentioned on The Show:
Legion VIP One-on-One Coaching: https://legionathletics.com/coaching/
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
“Hey Mike, any advice on becoming an online coach?”
“How can I start my own fitness business?”
As an entrepreneur and creator of several successful businesses in the fitness space, I’m often asked how people can break into the industry themselves.
I can understand the enthusiasm. Lots of people who go through a life-changing fitness journey end up wanting to help others make similar changes in their own lives. That was certainly the case for me.
While I’ve built my own thriving online coaching program, I came at it from a different angle--I already had a niche carved out for myself in the fitness world that I could use as a platform to build from. Not everyone has the books, blog, or podcast to launch a new coaching business, so to help people just starting out, I thought I’d talk to an expert.
In this episode, I chat with Jonathan Goodman, who created the first-ever (and only!) certification for online fitness trainers, the Online Trainer Academy. This is a program specifically for online coaches, teaching them how to earn more money and better serve their clients. Jonathan has also written several books on the topic, and is a host on the Online Trainer Show, a podcast chock-full of insights and advice for fitness professionals looking to build an online career.
In our conversation, Jonathan breaks down . . .
So, if you want to learn how to start your own online coaching business or how to take your current business to the next level, definitely give this podcast a listen!
30:28 - What is the difference between maximizers and satisficers?
36:00 - Why is marketing so important?
42:16 - How do you build momentum once you start a business?
1:09:19 - Would you recommend training for free at the beginning to get a better following?
1:22:49 - Where can people find you and your work?
Mentioned on The Show:
Online Trainer Certification: https://www.theptdc.com/online-trainer-academy-certification
The Online Trainer Show: https://www.theptdc.com/online-trainer-show-podcast
Legion VIP One-on-One Coaching: https://legionathletics.com/coaching/
---
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
“It seems so easy for her to eat healthy all the time, I wish I could stick to that kind of diet.”
“I wish I had the work ethic to show up to the gym every day like that guy.”
“Why is it so easy for other people to stay lean even through the holidays?”
Chances are good you’ve had one of these thoughts or know someone who has.
And once you understand the relatively simple levers you need to pull to get in shape—controlling your calorie intake, lifting weights, eating enough protein, and so forth—it’s making yourself pull these levers every day that leads to long-term progress.
So why is it so hard to actually do these things?
Why do we get up early to go to the gym for a few weeks before succumbing to the temptation to hit the snooze button?
Why do we eat more home-cooked meals of fruits, vegetables, whole grains, and lean meats for a month or two, only to fall back into the habit of getting takeout multiple times per week?
Well, the unfortunate answer is this is simply our genetic hardwiring in action.
We seek instant gratification, the path of least resistance, and quick fixes, because these are generally the easiest ways to get what we want in the moment, even if they’re counter to our long-term goals.
This is why it’s much easier to grab that donut on the way back to your desk, bite into it and receive immediate feelings of delicious happiness than it is to eat the carrots and celery you packed as a snack.
The daily discipline required to exercise more and eat better may not pay obvious dividends until months down the road.
So, if our lazy human tendencies are constantly trying to pull us off the straight and narrow path, how do we work around them?
When you ask people who consistently live a healthy lifestyle how they stay motivated to eat healthy and workout, it’s likely they’ll respond with something along the lines of, “I don’t really have to think about it anymore, I just do it! It’s part of my life.”
Good for them, you might be thinking, but how can you rewire your habits so you can stick to healthy behaviors?
That’s what you’re going to learn in this podcast.
The truth is you don’t have to rely on willpower, discipline, and self-denial to force yourself to eat healthy or work out regularly.
Instead, the major key to changing your lifestyle is to first change your habits, and this is much simpler than you may realize.
Let’s get started.
6:03 - What is a habit?
16:40 - How do you get good at creating habits?
---
Mentioned on The Show:
Legion VIP One-on-One Coaching: https://legionathletics.com/coaching/
---
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
Deciding which muscle groups to train together can be confusing.
Most people say chest and triceps should be trained together, since they’re both involved in bench and overhead pressing.
Others say you should train biceps with chest because your arms will still be fresh after benching, so you might as well train them together.
Arnold was known for training his chest and back together, and if that was good enough for The Oak, then it should probably work for you, no?
Other people still say that you shouldn’t program your workouts around individual muscle groups at all, but should simply focus on doing a lot of heavy squatting, deadlifting, and bench pressing or full-body training.
So, how are you supposed to put all of this into an effective training plan that you enjoy?
Well, I have good news for you:
There is no “best” way to combine muscle groups together in your training. So long as you understand a few basic principles, there are many ways to combine them into workouts that not only work, but that you enjoy and can stick to.
Body-part “bro” splits, push pull legs, and upper/lower routines can all work equally well, and which one you use really depends on how many times per week you want to train, how many years you’ve been training, and what muscle groups you want to work on most.
And we’re going to break it all down in this podcast.
By the end, you’re going to know which muscle groups to train together and why, the best exercises for each, and how to create a workout routine that’s guaranteed to deliver results.
Let’s begin.
7:24 - What is a major muscle group?
8:06 - Chest training
10:39 - Back training
18:20 - Arms training
30:16 - Shoulders training
35:40 - Legs training
50:47 - Core training
---
Mentioned on The Show:
Shop Legion Supplements Here: https://legionathletics.com/shop/
---
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
I’ve churned through over 150,000 emails, social media comments and messages, and blog comments in the last 6 years.
And that means I’ve fielded a ton of questions.
As you can imagine, some questions pop up more often than others, and I thought it might be helpful to take a little time every month to choose a few and record and share my answers.
So, in this round, I answer the following three questions:
If you have a question you’d like me to answer, leave a comment below or if you want a faster response, send an email to mike@muscleforlife.com.
4:09 - Is it a good idea to get a pump before hitting the weights?
17:41 - Are pronated grips or neutral grips better for engaging lats?
22:07 - How much does a mask help fight the transmission of viruses?
---
Mentioned on The Show:
Shop Legion Supplements Here: https://legionathletics.com/shop/
---
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
Now that Beyond Bigger Leaner Stronger 2.0 is successfully launched, it’s time to get back to your normal podcast programming . . .
Well, not quite.
This episode is not about health and fitness. It’s another conversation with Sal Di Stefano (of Mind Pump Media fame) and this time we’re discussing the topic of voting.
We cover all sorts of tangential subjects to voting like taxes and free markets, but then we get to the crux: a discussion about democracy and what makes it work.
Is America a pure democracy? How would mob rule actually play out? Is it always responsible to vote?
We chat about these important questions, as well as many other topics, including . . .
Sound interesting? Listen in to our conversation and let me know what you think!
7:45 - Why do we talk about touchy subjects that don’t involve exercise on our podcast?
46:10 - Why is it important to vote and why is it also important not to vote?
1:21:41 - How do I educate myself on voting?
1:47:50 - What about a basic universal work program?
1:50:57 - What are your thoughts on child labor laws?
---
Mentioned on The Show:
Shop Legion Supplements Here: https://legionathletics.com/shop/
---
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
This episode is one of the chapters of the new second edition of my bestselling book for experienced weightlifters, Beyond Bigger Leaner Stronger, which is live now at www.bblsbook.com.
In this book, you’ll learn science-based and time-proven formulas for eating and training that’ll help you shatter muscle and strength plateaus, set new personal records, and build your best body ever.
And better yet, you’ll do it without following restrictive or exotic diets, putting in long hours at the gym, or doing crushing workouts that leave you aching from tip to tail.
Also, to celebrate this momentous occasion, I’m giving away over $6,000 of glorious goodies, including . . .
All you have to do for a chance to win is…
. . . and voila, you’re entered in the giveaway.
You have to act fast, though, because the launch bonanza ends and the winners will be chosen on October 16th.
You can also increase your chances of winning by buying extra copies of the book (any formats). Specifically . . .
So, for instance, if you buy the paperback, ebook, and audiobook, you’ll get 5 entries to win, and if you buy 3 paperbacks as well as the ebook and audiobook, you’ll get 8 entries, and so forth.
And what are you going to do with extra books, you’re wondering?
You could give them to your workout buddies, donate them to your local library, hurl them at unpleasant children, I don’t know—there are so many options when you think about it.
Anyway, to learn more about the giveaway and get your copy of Beyond Bigger Leaner Stronger 2.0, head over to www.bblsbook.com.
Alright, let’s get to the episode.
---
Timestamps:
5:37 - Physical
5:08 - Environment
7:10 - Task
7:38 - Timing
10:42 - Learning
11:25 - Emotion
12:47 - Perspective
15:31 - Can you “think” yourself stronger?
---
Mentioned on The Show: Beyond Bigger Leaner Stronger 2.0: www.bblsbook.com
---
Want free workout and meal plans? Download my science-based diet and training templates for men and women: legionathletics.com/text-sign-up/
This episode is one of the chapters of the new second edition of my bestselling book for experienced weightlifters, Beyond Bigger Leaner Stronger, which is live now at www.bblsbook.com.
In this book, you’ll learn science-based and time-proven formulas for eating and training that’ll help you shatter muscle and strength plateaus, set new personal records, and build your best body ever.
And better yet, you’ll do it without following restrictive or exotic diets, putting in long hours at the gym, or doing crushing workouts that leave you aching from tip to tail.
Also, to celebrate this momentous occasion, I’m giving away over $6,000 of glorious goodies, including . . .
All you have to do for a chance to win is…
. . . and voila, you’re entered in the giveaway.
You have to act fast, though, because the launch bonanza ends and the winners will be chosen on October 16th.
You can also increase your chances of winning by buying extra copies of the book (any formats). Specifically . . .
So, for instance, if you buy the paperback, ebook, and audiobook, you’ll get 5 entries to win, and if you buy 3 paperbacks as well as the ebook and audiobook, you’ll get 8 entries, and so forth.
And what are you going to do with extra books, you’re wondering?
You could give them to your workout buddies, donate them to your local library, hurl them at unpleasant children, I don’t know—there are so many options when you think about it.
Anyway, to learn more about the giveaway and get your copy of Beyond Bigger Leaner Stronger 2.0, head over to www.bblsbook.com.
Alright, let’s get to the episode.
Timestamps:
5:42 - The BBLS periodization plan
6:58 - The BBLS training routine
11:38 - The BBLS workouts
16:25 - The BBLS progression methods
41:21 - How to find your starting weights
---
Mentioned on The Show: Beyond Bigger Leaner Stronger 2.0: www.bblsbook.com
---
Want free workout and meal plans? Download my science-based diet and training templates for men and women: legionathletics.com/text-sign-up/
In this book, you’ll learn science-based and time-proven formulas for eating and training that’ll help you shatter muscle and strength plateaus, set new personal records, and build your best body ever.
And better yet, you’ll do it without following restrictive or exotic diets, putting in long hours at the gym, or doing crushing workouts that leave you aching from tip to tail.
Also, to celebrate this momentous occasion, I’m giving away over $6,000 of glorious goodies, including . . .
All you have to do for a chance to win is…
. . . and voila, you’re entered in the giveaway.
You have to act fast, though, because the launch bonanza ends and the winners will be chosen on October 16th.
You can also increase your chances of winning by buying extra copies of the book (any formats). Specifically . . .
So, for instance, if you buy the paperback, ebook, and audiobook, you’ll get 5 entries to win, and if you buy 3 paperbacks as well as the ebook and audiobook, you’ll get 8 entries, and so forth.
And what are you going to do with extra books, you’re wondering?
You could give them to your workout buddies, donate them to your local library, hurl them at unpleasant children, I don’t know—there are so many options when you think about it.
Anyway, to learn more about the giveaway and get your copy of Beyond Bigger Leaner Stronger 2.0, head over to www.bblsbook.com.
Alright, let’s get to the episode.
---
Timestamps:
3:16 - I’m in my 30s, 40s, or 50s, can I still do this program?
12:37 - Why aren’t there any ab exercises in the program?
17:57 - Can I do this program with just dumbbells?
---
Mentioned on The Show: Beyond Bigger Leaner Stronger 2.0: www.bblsbook.com
---
Want free workout and meal plans? Download my science-based diet and training templates for men and women: legionathletics.com/text-sign-up/
This episode is one of the chapters of the new second edition of my bestselling book for experienced weightlifters, Beyond Bigger Leaner Stronger, which is live now at www.bblsbook.com.
In this book, you’ll learn science-based and time-proven formulas for eating and training that’ll help you shatter muscle and strength plateaus, set new personal records, and build your best body ever.
And better yet, you’ll do it without following restrictive or exotic diets, putting in long hours at the gym, or doing crushing workouts that leave you aching from tip to tail.
Also, to celebrate this momentous occasion, I’m giving away over $6,000 of glorious goodies, including . . .
All you have to do for a chance to win is…
. . . and voila, you’re entered in the giveaway.
You have to act fast, though, because the launch bonanza ends and the winners will be chosen on October 16th.
You can also increase your chances of winning by buying extra copies of the book (any formats). Specifically . . .
So, for instance, if you buy the paperback, ebook, and audiobook, you’ll get 5 entries to win, and if you buy 3 paperbacks as well as the ebook and audiobook, you’ll get 8 entries, and so forth.
And what are you going to do with extra books, you’re wondering?
You could give them to your workout buddies, donate them to your local library, hurl them at unpleasant children, I don’t know—there are so many options when you think about it.
Anyway, to learn more about the giveaway and get your copy of Beyond Bigger Leaner Stronger 2.0, head over to www.bblsbook.com.
Alright, let’s get to the episode.
---
Timestamps:
10:12 - Dietary compliance and it’s correlation on long term weight loss success
13:47 - Meal planning
20:52 - Mini cuts
28:07 - Intermittent fasting
42:23 - Calorie cycling
---
Mentioned on The Show:
Beyond Bigger Leaner Stronger 2.0: www.bblsbook.com
---
Want free workout and meal plans? Download my science-based diet and training templates for men and women: legionathletics.com/text-sign-up/
This episode is one of the chapters of the new second edition of my bestselling book for experienced weightlifters, Beyond Bigger Leaner Stronger, which is live now at www.bblsbook.com.
In this book, you’ll learn science-based and time-proven formulas for eating and training that’ll help you shatter muscle and strength plateaus, set new personal records, and build your best body ever.
And better yet, you’ll do it without following restrictive or exotic diets, putting in long hours at the gym, or doing crushing workouts that leave you aching from tip to tail.
Also, to celebrate this momentous occasion, I’m giving away over $6,000 of glorious goodies, including . . .
All you have to do for a chance to win is…
. . . and voila, you’re entered in the giveaway.
You have to act fast, though, because the launch bonanza ends and the winners will be chosen on October 16th.
You can also increase your chances of winning by buying extra copies of the book (any formats). Specifically . . .
So, for instance, if you buy the paperback, ebook, and audiobook, you’ll get 5 entries to win, and if you buy 3 paperbacks as well as the ebook and audiobook, you’ll get 8 entries, and so forth.
And what are you going to do with extra books, you’re wondering?
You could give them to your workout buddies, donate them to your local library, hurl them at unpleasant children, I don’t know—there are so many options when you think about it.
Anyway, to learn more about the giveaway and get your copy of Beyond Bigger Leaner Stronger 2.0, head over to www.bblsbook.com.
Alright, let’s get to the episode.
Timestamps:
4:02 - The 3 movements: push, pull, squat
4:47 - Relative strength
6:12 - How much do increase or decreases in body weight impact strength?
8:13 - How strong can you get naturally?
10:03 - Bone length
15:37 - Muscle structure
16:52 - Muscle size
20:14 - What science says about relative strength
---
Mentioned on The Show:
Beyond Bigger Leaner Stronger 2.0: www.bblsbook.com
---
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
In this book, you’ll learn science-based and time-proven formulas for eating and training that’ll help you shatter muscle and strength plateaus, set new personal records, and build your best body ever.
And better yet, you’ll do it without following restrictive or exotic diets, putting in long hours at the gym, or doing crushing workouts that leave you aching from tip to tail.
Also, to celebrate this momentous occasion, I’m giving away over $6,000 of glorious goodies, including . . .
All you have to do for a chance to win is…
. . . and voila, you’re entered in the giveaway.
You have to act fast, though, because the launch bonanza ends and the winners will be chosen on October 16th.
You can also increase your chances of winning by buying extra copies of the book (any formats). Specifically . . .
So, for instance, if you buy the paperback, ebook, and audiobook, you’ll get 5 entries to win, and if you buy 3 paperbacks as well as the ebook and audiobook, you’ll get 8 entries, and so forth.
And what are you going to do with extra books, you’re wondering?
You could give them to your workout buddies, donate them to your local library, hurl them at unpleasant children, I don’t know—there are so many options when you think about it.
Anyway, to learn more about the giveaway and get your copy of Beyond Bigger Leaner Stronger 2.0, head over to www.bblsbook.com.
Alright, let’s get to the episode.
---
Timestamps:
3:31 - How does BBLS 2.0 compare to 1.0? What’s new? How new is new?
6:19 - Is BBLS 2.0 only for men or can women benefit from this book as well?
9:44 - Which book is right for me, BLS or BBLS 2.0? When should I switch from BLS to BBLS 2.0?
---
Mentioned on The Show: Beyond Bigger Leaner Stronger 2.0: www.bblsbook.com
---
Want free workout and meal plans? Download my science-based diet and training templates for men and women: legionathletics.com/text-sign-up/
This episode is one of the chapters of the new second edition of my bestselling book for experienced weightlifters, Beyond Bigger Leaner Stronger, which is live now at www.bblsbook.com.
In this book, you’ll learn science-based and time-proven formulas for eating and training that’ll help you shatter muscle and strength plateaus, set new personal records, and build your best body ever.
And better yet, you’ll do it without following restrictive or exotic diets, putting in long hours at the gym, or doing crushing workouts that leave you aching from tip to tail.
Also, to celebrate this momentous occasion, I’m giving away over $6,000 of glorious goodies, including . . .
All you have to do for a chance to win is…
. . . and voila, you’re entered in the giveaway.
You have to act fast, though, because the launch bonanza ends and the winners will be chosen on October 16th.
You can also increase your chances of winning by buying extra copies of the book (any formats). Specifically . . .
So, for instance, if you buy the paperback, ebook, and audiobook, you’ll get 5 entries to win, and if you buy 3 paperbacks as well as the ebook and audiobook, you’ll get 8 entries, and so forth.
And what are you going to do with extra books, you’re wondering?
You could give them to your workout buddies, donate them to your local library, hurl them at unpleasant children, I don’t know—there are so many options when you think about it.
Anyway, to learn more about the giveaway and get your copy of Beyond Bigger Leaner Stronger 2.0, head over to www.bblsbook.com.
Alright, let’s get to the episode.
Timestamps:
6:26 - Fish
10:57 - Garlic
13:55 - Blueberries
15:17 - Cranberries
17:18 - Oats
19:48 - Cruciferous vegetables
23:11 - Black seeds
---
Mentioned on The Show:
Beyond Bigger Leaner Stronger 2.0: www.bblsbook.com
---
Want free workout and meal plans? Download my science-based diet and training templates for men and women: legionathletics.com/text-sign-up/
This episode is one of the chapters of the new second edition of my bestselling book for experienced weightlifters, Beyond Bigger Leaner Stronger, which is live now at www.bblsbook.com.
In this book, you’ll learn science-based and time-proven formulas for eating and training that’ll help you shatter muscle and strength plateaus, set new personal records, and build your best body ever.
And better yet, you’ll do it without following restrictive or exotic diets, putting in long hours at the gym, or doing crushing workouts that leave you aching from tip to tail.
Also, to celebrate this momentous occasion, I’m giving away over $6,000 of glorious goodies, including . . .
All you have to do for a chance to win is…
. . . and voila, you’re entered in the giveaway.
You have to act fast, though, because the launch bonanza ends and the winners will be chosen on October 16th.
You can also increase your chances of winning by buying extra copies of the book (any formats). Specifically . . .
So, for instance, if you buy the paperback, ebook, and audiobook, you’ll get 5 entries to win, and if you buy 3 paperbacks as well as the ebook and audiobook, you’ll get 8 entries, and so forth.
And what are you going to do with extra books, you’re wondering?
You could give them to your workout buddies, donate them to your local library, hurl them at unpleasant children, I don’t know—there are so many options when you think about it.
Anyway, to learn more about the giveaway and get your copy of Beyond Bigger Leaner Stronger 2.0, head over to www.bblsbook.com.
Alright, let’s get to the episode.
Timestamps:
6:37 - What is a training plateau?
8:07 - What causes plateaus?
15:51 - Poor nutrition and how it contributes to plateaus
18:42 - How much carbohydrate should I be eating to maximize muscle growth?
20:27 - Poor recovery and how it contributes to plateaus
26:08 - How do you break through a plateau?
44:51 - Is your training properly periodized?
48:38 - Lack of proper sleep and how it contributes to plateaus
52:08 - Are you eating enough?
55:24 - Are you deloading enough?
58:52 - Are you using good form?
1:02:00 - Are you doing too much cardio?
---
Mentioned on The Show:
Beyond Bigger Leaner Stronger 2.0: www.bblsbook.com
---
Want free workout and meal plans? Download my science-based diet and training templates for men and women: legionathletics.com/text-sign-up/
In this book, you’ll learn science-based and time-proven formulas for eating and training that’ll help you shatter muscle and strength plateaus, set new personal records, and build your best body ever.
And better yet, you’ll do it without following restrictive or exotic diets, putting in long hours at the gym, or doing crushing workouts that leave you aching from tip to tail.
Also, to celebrate this momentous occasion, I’m giving away over $6,000 of glorious goodies, including . . .
All you have to do for a chance to win is…
. . . and voila, you’re entered in the giveaway.
You have to act fast, though, because the launch bonanza ends and the winners will be chosen on October 16th.
You can also increase your chances of winning by buying extra copies of the book (any formats). Specifically . . .
So, for instance, if you buy the paperback, ebook, and audiobook, you’ll get 5 entries to win, and if you buy 3 paperbacks as well as the ebook and audiobook, you’ll get 8 entries, and so forth.
And what are you going to do with extra books, you’re wondering?
You could give them to your workout buddies, donate them to your local library, hurl them at unpleasant children, I don’t know—there are so many options when you think about it.
Anyway, to learn more about the giveaway and get your copy of Beyond Bigger Leaner Stronger 2.0, head over to www.bblsbook.com.
Alright, let’s get to the episode.
I’ve recorded hundreds of episodes of Muscle for Life on a huge variety of things related to health, fitness, and lifestyle, ranging from the basics of diet and exercise like energy and macronutrient balance and progressive overload and training frequency and volume to fads like the ketogenic and carnivore diet and collagen protein to more unfamiliar territories like body weight set point and fasted cardio.
Some episodes resonate with my crowd more than others, but all of them contain at least a few key takeaways that just about anyone can benefit from (that’s what I tell myself at least).
And as cool as that is, it poses a problem for you, my dear listener:
Ain’t nobody got time for that.
Well okay, some people do make the time to listen to most or even all of my podcasts, but my wizbang analytics tell me that while many listeners tune in on a regular basis, they don’t catch every installment of Muscle for Life and thus miss out on insights that could help them get a little better inside and outside the gym.
People have also been saying they’d like me to do more shorter, multi-topic episodes, like my Q&As.
And so I got an idea: how about a “best of” series of podcasts that contains a few of the most practical and compelling ideas, tips, and moments from my most popular episodes?
This way, people who are new to the show can quickly determine if it’s for them or not, and those who enjoy what I’m doing but don’t have the time or inclination to listen to all of my stuff can still benefit from the discussions and find new episodes to listen to.
So, in this episode of The Best of Muscle for Life, you’ll be hearing hand-picked morsels from three episodes:
(Originally published May 23, 2017)
(Originally published Jul 27, 2017)
(Originally published June 4, 2018)
And we’ll be starting with number one, Greg Nuckols on the Best Way to Get Jacked.
5:32 - Greg Nuckols on the Best Way to Get Jacked
15:55 - Everything You Need to Know About the Ketogenic Diet
29:07 - Motivation Monday: 3 Powerful Ways Working Out Makes You Better at Life
---
Mentioned on The Show:
Shop Legion Supplements Here: https://legionathletics.com/shop/
---
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
In this episode, I interview Brannen, who used Bigger Leaner Stronger to cut from 186 pounds down to 171 all while building his inner strength to beat depression, anxiety, and even an alcohol habit.
Before finding Bigger Leaner Stronger, Brannen was experiencing marital problems. A move cross-country as part of his enlistment in the Air Force and a toxic relationship left him emotionally exhausted and without a support network of family or friends.
He started relying on alcohol to help him cope, which left him out of shape and depressed.
Eventually he got divorced, but this took a lot of mental bandwidth and ultimately, he felt like he didn’t have much going for him.
The good news is Brannen found Bigger Leaner Stronger, which gave him a step-by-step workout routine to follow, and he started eating healthier.
He also started reading books and filled his time with leading his men while deployed. And when coronavirus hit and he couldn’t come home, he stayed the course and kept “doing the work.”
Over time, his mental health improved and he got a lot stronger while losing 15 pounds and going from a 35-inch waist down to a 31-inch waist with 10% body fat.
In this interview, Brannen and I talk about his story and the important lessons he’s learned along the way, including how to get back into the gym after a break, how important it is to put order in your life and live according to your values, how to deal with negative thoughts and grief, why showing up and being consistent is more important than perfection, how to avoid a victim mindset, and a whole lot more.
So if you’re looking for a jolt of inspiration and like motivational stories, I highly recommend you listen to this episode.
5:50 - How has your performance been during COVID? Has your strength declined or stayed the same?
17:27 - What was your body like before and after my program?
22:25 - What type of problems were you facing when you found my work?
42:21 - So now you are in the gym and building some momentum, what happens next?
49:12 - How did you stay away from the victim mindset?
1:00:15 - Where do you plan on going from here in your fitness journey?
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Mentioned on The Show:
Shop Legion Supplements Here: https://legionathletics.com/shop/
---
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
Building muscle when you’re new to weightlifting is mostly a game of patience and persistence.
As long as you show up, finish your workouts, and follow a sensible diet plan, you’ll gain muscle and strength like clockwork.
After your “newbie gains” dry up, though, progress comes in fits and starts.
And it’s at this stage that many people cast their gaze about for more “advanced” training techniques, hacks, and shortcuts.
Things like supersets, rest-pause sets, German Volume Training, and so forth.
Another technique you may have heard of is known as doing cluster sets, which boils down to taking short breaks during your sets, but resting less between each set.
Some people say this method triggers muscle growth above and beyond what you could achieve with traditional weightlifting, while others say it’s a pointless gimmick.
Who’s right?
Can cluster sets help you gain muscle and strength?
And if so, are they better than more traditional training styles?
You’re going to learn the answers to these questions and more in this podcast.
By the end, you’ll know exactly what cluster sets are, how they’re supposed to increase muscle growth, whether or not they’re effective, and how to include them in your training if you choose to do so.
Let’s start at square one.
3:23 - What is a cluster set?
8:02 - Why do cluster sets?
23:15 - What does science say about cluster sets vs traditional sets?
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Mentioned on The Show:
Shop Legion Supplements Here: legionathletics.com/shop/
---
Want free workout and meal plans? Download my science-based diet and training templates for men and women: legionathletics.com/text-sign-up/
What’s the best way to get big and strong?
Some people say that the only way to get big is to get strong, and the best way to get strong is to stick to the big lifts. Do a lot of heavy compound weightlifting, and you’ll naturally get bigger as you gain strength.
In other words, anything that’s not the squat, bench press, overhead press, and deadlift is a more or less a waste of time and effort.
On the flip side of the coin, some claim that if you want to get big, you need to blast your muscles with tons of reps on isolation exercises to really concretize the “mind-muscle connection” and gain size.
In fact, they claim, you don’t have to do any compound lifts to get bigger and doing big lifts like deadlifts and squats cause more fatigue than necessary, limiting how much work you can do on accessory exercises.
Who’s right?
As is usually the case, the truth is somewhere in the middle, and in this episode, I speak with Mark Rippetoe on the best ways to incorporate assistance exercises in a strength training routine.
I thought Mark would be a good guest because while we agree on many things, we don’t always see perfectly eye to eye when it comes to training for aesthetics (or wanting a six-pack). In fact, Mark didn’t agree with my approach to the programming in the latest edition of my book for intermediate and advanced weightlifters, Beyond Bigger Leaner Stronger, and I thought this could make for an interesting discussion.
In this episode, Mark and I discuss . . .
So, if you want to learn about effective assistance work you can incorporate into your routine, this is an episode you don’t want to miss. Hit play and let me know what you think!
7:19 - Should you put accessory exercises into your program?
38:36 - What about variations like rack pulls or Romanian deadlifts?
38:23 - How and why should someone put a rack pull into their program?
43:19 - What’s the point of the halted reps?
49:01 - What about overhead squats?
51:36 - Is the good morning a good assistance exercise?
52:25 - Do you recommend any direct trap training?
54:29 - Do you recommend any ab training or anything directly for the core muscles?
---
Mentioned on The Show:
Mark Rippetoe's Website: www.startingstrength.com
Mark Rippetoe's Podcast: www.startingstrength.com/radio
Legion VIP One-on-One Coaching: https://legionathletics.com/coaching/
---
Want free workout and meal plans?
Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
This episode is a bit of a curveball.
While not a health or fitness topic per se, the subject of this episode is tangentially related. Specifically, the topic is privilege and the idea that it’s wrong for some people to enjoy advantages that others don’t get to enjoy, and that equal outcome should be our goal.
In other words, inequality should be corrected through government policies and societal norms.
According to some people, equality of opportunity isn’t enough. The only way to have a fair society is to have equality of outcomes. That’s the real sign that you have a system that works for everyone.
Privilege is at odds with this idea. And while many people have heard of “white privilege” in recent times, that’s just one head of the hydra that needs to be lopped off to slay the beast of entitlement.
Is that the right frame of reference, though? Is privilege really at the core of our socioeconomic and racial dysfunctions here in the West?
Is it something we should systematically mitigate or eliminate altogether for a better world? Should you feel guilty and ashamed for any privilege you enjoy?
Everyone has different privileges relative to one another and almost anything can be viewed as an advantage if you compare to the right subject.
So what’s the proper response? Should we dispossess our advantages or feel pride?
Should we “cancel” people with privilege, or use those advantages to help others?
These are just some of the questions I chew the cud over with my guest Sal Di Stefano, a good friend of mine and one of the co-hosts of the number one fitness podcast in the world, Mind Pump.
Now, you may be wondering why two fitness guys are talking about privilege on a fitness podcast, and the simple reason is that we love chatting about politics, culture, economics, and history. Plus, a lot of the non-fitness content I’ve sprinkled into my podcasts over the years has generated a lot more positive feedback than negative and we don’t subscribe to the “stay in your lane bro” critiques.
So with all that said, let’s get to the show and let me know your thoughts!
7:34 - The skill of being objective and logical
10:10 - Two roadblocks to objectiveness
16:04 - Can I act in ways that are going to produce a desired result even though the action doesn’t feel right?
19:19 - What is privilege?
24:21 - What is Intersectionality?
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Mentioned on The Show:
The Mind Pump Podcast: https://mindpumppodcast.com/
Legion VIP One-on-One Coaching: https://legionathletics.com/coaching/
---
Want free workout and meal plans?
Download my science-based diet and training templates for men and women: legionathletics.com/text-sign-up/
Have you ever thought to yourself . . .
“Do I really have to do this now?”
“I can just do this tomorrow.”
Or like me “Let me clean the entire kitchen first, before I record this podcast.”
Procrastination is extremely common, and it’s likely impossible to find someone who never procrastinates. Even when it involves things we truly enjoy doing we still find ourselves procrastinating. (I love writing, but it still took me way too long to sit down and record this podcast.)
In fact, research done on college students tells us that 50% procrastinate on academic tasks at least half the time.
And in the overall population, 20% are chronic procrastinators.
This isn’t a new phenomenon.
Even prior to Instagram’s pulling us into unconscious scrolling, procrastination existed.
In 800 B.C., the Greek poet Hesiod, cautioned against the dangers that come with “putting your work off till tomorrow and the day after.”
Not only does procrastination present issues for getting work done in a timely manner, but research done in the field of economics and psychology describes how procrastination negatively influences performance and well-being.
In this podcast, we dive a bit deeper into why, as humans, we so frequently procrastinate and where procrastination comes from.
Further, we will leverage the research to outline some strategies you can use to beat procrastination and be more productive, less anxiety-ridden, and happier with your workflow.
Let’s get started.
6:08 - What is procrastination?
14:02 - Why do we procrastinate?
18:55 - What are the three factors that account for procrastination?
21:19 - Manage your time to meet the deadlines for your goals
41:30 - Take bigger goals and break them down into smaller goals
42:47 - Minimize distractions
47:29 - Envision yourself enjoying the process
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Mentioned on The Show:
Legion VIP One-on-One Coaching: https://legionathletics.com/coaching/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
Google “how fast should I lose weight,” and you’ll get the same answer pretty much everywhere:
One pound per week.
And that’s not bad advice.
You’ve probably heard that a pound of fat contains 3,500 calories. To lose a pound of fat per week, then, you just need to eat 500 fewer calories per day than you burn (500 x 7 = 3,500).
Simple, easy to remember, and doable for most people.
There’s just one problem with this little weight loss heuristic:
If you have 25, 50, or 100+ pounds to lose, losing one pound per week means you’ll be dieting for months if not years.
That’s a long row to hoe, especially if you’ve tried and failed to lose weight many times in the past.
Now for the good news:
If you’re very overweight (25+% body fat as a man or 35+% as a woman), you can probably lose a lot more than one pound of fat per week.
In fact, if you know what you’re doing with your diet and training, you may be able to safely lose two, three, or even four pounds of fat per week.
Of course, this strategy isn’t without downsides.
You’ll be more hungry, you’ll have to be more strict about your diet, and you’ll probably need to do some exercise, too.
The payoff, though, is that you can lose fat two or three times faster than most personal trainers, dietitians, and weight loss gurus recommend, without risking your health or losing large amounts of muscle.
So, if you want to learn how fast you can safely lose weight when you have a lot of weight to lose, you want to keep listening.
In this podcast, you’ll learn ...
Let’s start by taking an honest look at what constitutes “safe” weight loss.
6:49 - How much body fat can I safely lose per week?
12:39 - What should be my target rate of weight loss and why?
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Mentioned on The Show:
Shop Legion Supplements Here: https://legionathletics.com/shop/
---
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
Meat has become more and more controversial of late.
Some say its damaging effects are on par with smoking, and others even claim we should apply a special “health tax” on meat eaters.
The contrarians say meat has a number of positive health benefits, very few downsides, and most of the research showing otherwise is on low-quality processed meats.
And others take a middle-of-the-road outlook and say meat might cause some health problems in large amounts, but it’s healthy in moderation.
Looking at the scientific evidence only further muddies the waters.
If you look online, you’ll find some studies that seem to show meat is bad for you, some studies that show it’s benign, and others that seem to show it’s good for you.
In the past few years, though, the pendulum of public opinion has swung hard in the “meat is bad for you” direction, largely thanks to several position statements from major health authorities.
Who’s right?
Well, the short answer is meat probably isn’t as bad for you as many news outlets claim, and reducing your intake of meat probably won’t make a big difference in your health.
That said, it’s also fair to say eating as much processed or fatty meat as you want probably isn’t good for you, either.
Ready for the long answer?
Let’s kick things off by looking at exactly what meat is, then we’ll get into the case for and against eating it.
4:25 - What is lean and processed red meat?
4:40 - Should I be eating red meat?
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Mentioned on The Show:
Shop Legion Supplements Here: https://legionathletics.com/shop/
---
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
What does it take to make good supplements?
How do you decide what types of products to make, what goes into them, and how much of each ingredient to include?
While many supplement companies haphazardly pixie dust their products with minuscule amounts of mediocre ingredients and pad their ingredient lists with fancy herbs and compounds, there is a flip side of that coin. That is, if you want to be better than your run of the mill supplement company, there’s a true art and science to formulating good supplements.
And that’s what I’m talking about with Kurtis Frank on this episode of the podcast.
In case you’re not familiar with Kurtis, he’s the Director of Research for my sports nutrition company, Legion, which means he’s responsible for creating new products and improving existing formulations. And he knows what he’s talking about too--Kurtis is the co-founder and former lead researcher and writer of Examine.com, a ubiquitous supplement resource in the science-based fitness community.
In this episode, Kurtis explains exactly how he goes about creating a supplement formulation for Legion, and he discusses . . .
So, if you’ve ever wondered what goes into the process of creating a supplement here at Legion, this is an episode you don’t want to miss. Press play and let me know what you think!
Timestamps:
13:12 - What does it mean to be a science-based supplement company?
36:14 - What are your thoughts on companies that say they are a better company because they use patented ingredients compared to companies that don’t use patented ingredients?
41:11 - What does it mean if something is water extracted compared to oil extracted?
47:15 - What is standardization and why is it important?
52:37 - What are your thoughts on products with a long ingredients list?
59:27 - What about the kitchen sink approach for pre-workouts?
---
Mentioned on The Show:
Shop Legion Supplements Here: https://legionathletics.com/shop/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
I’ve written and recorded a lot of evidence-based content over the years on just about everything you can imagine related to building muscle, losing fat, and getting healthy.
I’ve also worked with thousands of men and women of all ages and circumstances and helped them get into the best shape of their lives.
That doesn’t mean you should blindly swallow everything I say, though, because let’s face it—nobody is always right about everything. And especially in fields like diet and exercise, which are constantly evolving thanks to the efforts of honest and hardworking researchers and thought leaders.
This is why I’m always happy to hear from people who disagree with me, especially when they have good arguments and evidence to back up their assertions.
Sometimes I can’t get on board with their positions, but sometimes I end up learning something, and either way, I always appreciate the discussion.
That gave me the idea for this series of podcast episodes: publicly addressing things people disagree with me on and sharing my perspective.
Think of it like a spicier version of a Q&A.
So, here’s what I’m doing:
Every couple of weeks, I’m asking my Instagram followers what they disagree with me on, and then picking a few of the more common or interesting contentions to address here on the podcast.
And in this episode, I’ll be tackling the following . . .
4:14 - The mind muscle connection and slowing down reps is important to a degree
19:03 - Three to four minutes of rest in between sets feel like too much
35:13 - Chasing money and success is a waste of life #spreadlove
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Mentioned on The Show:
Books by Mike Matthews: legionathletics.com/products/books/
My Instagram: www.instagram.com/muscleforlifefitness/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: www.legionathletics.com/signup/
If you’ve read any books on weightlifting, endurance sports, or training in general, you’ve probably come across the term energy system before.
Unfortunately, the more you read about energy systems, the more confused you’re likely to become.
Most explanations of energy systems quickly devolve into a complex firehose of scientific jargon like Krebs cycle, mitochondrial respiration, anaerobic glycolysis, and other tongue twisters.
Luckily, you don’t need a degree in exercise science to decipher energy systems. You don’t even need to know what most of these words mean.
At bottom, energy systems describe how your body produces energy during physical activity, from squatting a barbell to running a marathon to typing on a keyboard.
As you’ll learn in this podcast, gaining a better understanding of how energy systems work can help you improve your performance by optimizing your training and nutrition to support different energy systems, which in turn can improve your performance in different activities.
For example, have you ever wondered why your muscles begin to burn and you lose your breath when doing high reps?
Or why you start to feel tired after running for more than a few minutes?
Or why most people recommend you eat a lot of carbs to perform well as an athlete?
Energy systems hold the answers to all these questions.
What’s more, understanding energy systems gives you a much better idea of how to fuel your body for exercise, as what you eat can significantly impact the efficiency of different energy systems in your body.
In this podcast, you’ll learn:
Let’s begin.
3:53 - What is an energy system?
6:20 - What is the phosphocreatine system?
10:54 - What is the aerobic system?
18:22 - How do these energy systems relate to weightlifting?
---
Mentioned on The Show:
Books by Mike Matthews: legionathletics.com/products/books/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: www.legionathletics.com/signup/
If you’re not familiar with my story, the truth is I didn’t always want to have a career in the fitness industry. But after I decided to write a book to help people learn from my own mistakes in the gym, things started snowballing.
Not only have I sold nearly 2 million books, but I started my own sports nutrition company, Legion, which has since become an 8 figure business with over 250,000 customers worldwide.
If you’re interested in hearing more about my backstory and the beginnings and founding of Legion, you’re going to love this podcast, which is actually an interview from The More Than Fitness Podcast with Matt McLeod.
In his podcast, Matt interviews some of the brightest stars in the fields of fitness, business, and self-development, with the goal of maximizing life both in and outside of the gym.
So, I was happy to oblige when Matt asked to have a conversation with me. In this episode, Matt asks me all about the history of Legion and my background as a do-er of “fitness things,” including . . .
So, if you’re interested in hearing how it all started, and maybe pick up some “inside baseball” tips, tune in and let me know what you think!
5:03 - When you meet someone for the first time what do you tell them you do for work?
6:10 - When you first started, how intentional was all of this? Did it slowly evolve or did you have a big master plan?
32:00 - How do you decide what is and isn’t worth doing?
54:14 - What drives you to keep learning?
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Mentioned on The Show:
Books by Mike Matthews: legionathletics.com/products/books/
The More Than Fitness Podcast: https://podcasts.apple.com/us/podcast/the-more-than-fitness-podcast-with-matt-mcleod/id1454414707
Matt McLeod’s Instagram: www.instagram.com/mattmcleod6/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: www.legionathletics.com/signup/
Do you want to know how to use science to optimize your health, fitness, and lifestyle?
Do you want to know how to protect yourself against misguided, misleading, and even menacing advice supposedly supported by research?
And do you want to get up to speed quickly, regardless of your educational background?
If so, then my new book Fitness Science Explained is for you.
It’s a crash course in reading, understanding, and applying scientific research, and it teaches you in simple terms what most people will never know about how to not suck at science.
Fitness Science Explained covers all of the big moving parts, including . . .
In this episode, I’ll be sharing the third chapter of the audiobook “Welcome to the Hierarchy (of Evidence)”
So, whether you want to discover and use evidence-based methods for building muscle or losing fat faster, reducing your risk of disease or dysfunction, or maximizing some other aspect of your body, mind, or life, this book will show you the way.
Click here to get your copy now:
⇒ https://legionathletics.com/products/books/fitness-science-explained/
And get ready to learn how to use science to get fitter, healthier, and happier.
Go for it!
P.S. Also, to celebrate this joyous occasion, I’m giving away $1,500 in Legion gift cards!
All you have to do for a chance to win is…
1) Buy a copy of Fitness Science Explained (any format)
2) Forward the receipt email to launch@legionsupplements.com
. . . and voila, you’re entered in the giveaway.
You have to act fast, though, because the winners will be chosen on Friday, September 4th.
---
Mentioned on The Show:
Fitness Science Explained: https://legionathletics.com/products/books/fitness-science-explained/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
Do you want to know how to use science to optimize your health, fitness, and lifestyle?
Do you want to know how to protect yourself against misguided, misleading, and even menacing advice supposedly supported by research?
And do you want to get up to speed quickly, regardless of your educational background?
If so, then my new book Fitness Science Explained is for you.
It’s a crash course in reading, understanding, and applying scientific research, and it teaches you in simple terms what most people will never know about how to not suck at science.
Fitness Science Explained covers all of the big moving parts, including . . .
In this episode, I’ll be sharing the second chapter of the audiobook “How to Think About Science”
So, whether you want to discover and use evidence-based methods for building muscle or losing fat faster, reducing your risk of disease or dysfunction, or maximizing some other aspect of your body, mind, or life, this book will show you the way.
Click here to get your copy now:
⇒ https://legionathletics.com/products/books/fitness-science-explained/
And get ready to learn how to use science to get fitter, healthier, and happier.
Go for it!
P.S. Also, to celebrate this joyous occasion, I’m giving away $1,500 in Legion gift cards!
All you have to do for a chance to win is…
1) Buy a copy of Fitness Science Explained (any format)
2) Forward the receipt email to launch@legionsupplements.com
. . . and voila, you’re entered in the giveaway.
You have to act fast, though, because the winners will be chosen on Friday, September 4th.
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
Do you want to know how to use science to optimize your health, fitness, and lifestyle?
Do you want to know how to protect yourself against misguided, misleading, and even menacing advice supposedly supported by research?
And do you want to get up to speed quickly, regardless of your educational background?
If so, then my new book Fitness Science Explained is for you.
It’s a crash course in reading, understanding, and applying scientific research, and it teaches you in simple terms what most people will never know about how to not suck at science.
Fitness Science Explained covers all of the big moving parts, including . . .
In this episode, I’ll be sharing the first chapter of the audiobook “Good Science, Bad Science: The Difference and Why It Matters”
So, whether you want to discover and use evidence-based methods for building muscle or losing fat faster, reducing your risk of disease or dysfunction, or maximizing some other aspect of your body, mind, or life, this book will show you the way.
Click here to get your copy now:
⇒ https://legionathletics.com/products/books/fitness-science-explained/
And get ready to learn how to use science to get fitter, healthier, and happier.
Go for it!
P.S. Also, to celebrate this joyous occasion, I’m giving away $1,500 in Legion gift cards!
All you have to do for a chance to win is…
1) Buy a copy of Fitness Science Explained (any format)
2) Forward the receipt email to launch@legionsupplements.com
. . . and voila, you’re entered in the giveaway.
You have to act fast, though, because the winners will be chosen on Friday, September 4th.
---
Mentioned on The Show:
Fitness Science Explained: https://legionathletics.com/products/books/fitness-science-explained/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
I’ve churned through over 150,000 emails, social media comments and messages, and blog comments in the last 6 years.
And that means I’ve fielded a ton of questions.
As you can imagine, some questions pop up more often than others, and I thought it might be helpful to take a little time every month to choose a few and record and share my answers.
So, in this round, I answer the following three questions:
If you have a question you’d like me to answer, leave a comment below or if you want a faster response, send an email to mike@muscleforlife.com.
Recommended reading for this episode:
Timestamps:
4:23 - Should you go straight from a cut to a lean bulk?
18:47 - Is there an ideal heart rate for fat loss? `
24:54 - Are massage guns beneficial?
32:12 - If you were arrested with no explanation, what would your friends and family assume you had done?
---
Mentioned on The Show:
Legion VIP One-on-One Coaching:https://legionathletics.com/coaching/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
In this episode, I interview Brian, who used Bigger Leaner Stronger to bulk up from an atrophied 150 pounds to a jacked 220 pounds.
Like many guys, Brian learned everything he knew about fitness from magazines. He was following bro splits and celebrity workouts, taking every supplement under the sun, and hardly paid attention to his diet. And thanks to the majestic power of newbie gains, he still made progress despite all this.
But then everything changed.
Brain was the victim of a crime that landed him in a 6-day coma. When he woke up, his body had atrophied to an unrecognizable 155 pounds.
The good news is Brian didn’t give up, and he got back in the gym, determined to heal his body. He experienced newbie gains for a second time thanks to muscle memory, but progress began to stagnate.
Along the way, a friend introduced him to Bigger Leaner Stronger, and that’s when things really started to change. Brian learned about progressive overload, how much protein he should be eating, how to track his workouts, and more. And now Brian is lean and jacked at 225 pounds, and in the best shape of his life.
In this interview, Brian and I talk about his story and the important lessons he’s learned along the way, including what he was doing with his diet and training before finding BLS, how not eating enough held back his progress, how tracking his workouts lead to rapid progress in the gym, how alcohol became a crutch as he dealt with PTSD from the attack, and more.
So if you’re looking for a jolt of inspiration and like motivational stories, I highly recommend you listen to this episode.
8:29 - Where were you at before Bigger Learner Stronger and what drove you to find it?
19:02 - What were the major diet and exercise changes after you woke up from your coma?
34:03 - How has alcohol played into your meal plan?
41:09 - Where do you want to go from here?
46:14 - Where can people find you and your work?
Mentioned on the show:
Books by Mike Matthews: https://legionathletics.com/products/books/
Legion VIP One-on-One Coaching: https://legionathletics.com/coaching/
Brian’s Instagram: https://www.instagram.com/brianashleymiller/
Brian’s Website (The Shredded Sommelier): https://www.theshreddedsommelier.com/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
When you first start working out, one of the most confusing questions you’ll face is what workout split to follow.
A workout split refers to how you’ll organize your training throughout the week.
The reason it’s called a split is because most workout plans split up your training in a way that has you train different muscle groups or exercises on different days of the week.
Sounds simple enough: some days you train some muscle groups or exercises, other days you train other muscle groups or exercises.
Of course, it’s not that simple.
There are countless ways to organize a week of workouts, but everyone has an opinion on what works best, and they’ll tell you you’re wrong if you’re not following exactly what they recommend.
Should you do traditional bodybuilder workouts where you train each muscle group once per week, obliterating it with as many sets as possible?
Or should you follow one of the minimalist full-body strength-training programs that have become popular over the past few years?
Or should you do something in the middle, like a push pull legs split?
Well, the short answer is that none of these approaches is perfect.
There isn’t one “best” workout split, and the best one for you depends on your goals, training experience, and preferences.
If you’re having trouble deciding how many days per week to work out, which muscle groups to work on which days, or which workout split would work best for your goals, this podcast is for you.
Let’s start by looking at what a workout split is.
Timestamps:
4:42 - What is a workout split?
11:05 - What is the best workout split?
13:01 - The body part split
26:43 - The upper lower split
30:16 - Push pull legs
39:24 - The full body workout
Mentioned on The Show:
Legion VIP One-on-One Coaching: https://legionathletics.com/coaching/
Beyond Bigger Leaner Stronger: https://legionathletics.com/products/books/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
This episode of the podcast isn’t your standard health and fitness fare.
Instead, it’s about living well beyond fitness, and more specifically, a concept Pat Flynn refers to as “flourishing.”
Pat Flynn is a repeat guest not only because I enjoy our conversations, but I’ve gotten great feedback from listeners who like hearing about these deeper, philosophical topics we dive into.
In case you’re not familiar with Pat, not only is he a fitness expert who is known for his kettlebell prowess, but he’s also a podcaster, philosopher, and author who just released a book titled “How to Think About God,” a metaphysical and spiritual journey all about the philosophy behind this foundational belief.
While I’m not a philosopher, I do have an interest in ideas I can use to improve my life and that I can share with other people to make their lives better as well. Plus, I always enjoy my conversations with Pat, and in this episode, we discuss several topics and questions listeners have been asking me, including …
So, if you enjoy philosophical tangents and want to listen to something a bit different for a fitness podcast, make sure to hit play and listen to this episode!
28:09 - What are your thoughts on equality being unfair?
32:51 - What is egalitarianism?
41:29 - Is equality unnatural?
1:10:49 - What about the idea of fairness?
1:25:05 - What are your thoughts on striving for equal opportunity?
1:35:45 - Where can people find you and your work?
---
Mentioned on The Show:
How to Think About God by Pat Flynn: https://www.amazon.com/How-Think-About-God-Flynn-ebook/dp/B08D7W9D6Z/
Pat Flynn's Podcast (The Pat Flynn Show): https://podcasts.apple.com/us/podcast/the-pat-flynn-show/id1253261458
Pat Flynn's Website (Chronicles of Strength): https://www.chroniclesofstrength.com/
Shop Legion Supplements Here: https://legionathletics.com/shop/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
I’ve recorded hundreds of episodes of Muscle for Life on a huge variety of things related to health, fitness, and lifestyle, ranging from the basics of diet and exercise like energy and macronutrient balance and progressive overload and training frequency and volume to fads like the ketogenic and carnivore diet and collagen protein to more unfamiliar territories like body weight set point and fasted cardio.
Some episodes resonate with my crowd more than others, but all of them contain at least a few key takeaways that just about anyone can benefit from (that’s what I tell myself at least).
And as cool as that is, it poses a problem for you, my dear listener:
Ain’t nobody got time for that.
Well okay, some people do make the time to listen to most or even all of my podcasts, but my wizbang analytics tell me that while many listeners tune in on a regular basis, they don’t catch every installment of Muscle for Life and thus miss out on insights that could help them get a little better inside and outside the gym.
People have also been saying they’d like me to do more shorter, multi-topic episodes, like my Q&As.
And so I got an idea: how about a “best of” series of podcasts that contains a few of the most practical and compelling ideas, tips, and moments from my most popular episodes?
This way, people who are new to the show can quickly determine if it’s for them or not, and those who enjoy what I’m doing but don’t have the time or inclination to listen to all of my stuff can still benefit from the discussions and find new episodes to listen to.
So, in this episode of The Best of Muscle for Life, you’ll be hearing hand-picked morsels from three episodes:
1. Donata White on How to Get the Most Out of Every Day
(Originally published May 24, 2017)
2. How to Build Muscle and Lose Fat at the Same Time
(Originally published Feb 19, 2015)
3. Book Club Podcast: My Top 5 Takeaways from Meditations by Marcus Aurelius
(Originally published Feb 11, 2019)
And we’ll be starting with number one, Donata White on How to Get the Most Out of Every Day.
6:46 - Donata White on How to Get the Most Out of Every Day
15:11 - How to Build Muscle and Lose Fat at the Same Time
25:49 - Book Club Podcast: My Top 5 Takeaways from Meditations by Marcus Aurelius
Mentioned on The Show:
https://legionathletics.com/donata-white-podcast/ (Published 5/24/17)
https://legionathletics.com/build-muscle-lose-fat-podcast/ (Published 2/19/15)
https://legionathletics.com/meditations-podcast/ (Published 2/11/19)
Shop Legion Supplements Here: https://legionathletics.com/shop/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
Most people know that exercise is good for them.
And most also know that not exercising is bad for them.
Despite that, most people fail to meet even the bare minimum recommendations for physical activity (2.5 hours of moderate exercise or a little over an hour of intense exercise).
Just 22.9 percent of Americans hit minimum activity guidelines, not even half (46 percent) of Europeans exercise or play sports, and only 16 percent of Canadians perform the recommended levels of activity.
Then, of course, there’s a smaller group of people who go to the opposite extreme. The Ironman triathletes, gym rats, and so forth who spend every spare second in the gym or doing cardio, largely in the belief that more exercise is always better.
But, what about the rest of us?
What about people who want to be fit, healthy, and happy, who also have jobs, families, and other obligations that limit how much time we can spend working out?
And what if we don’t just want to stave off disease and dysfunction, but also build a body we’re proud of?
You’ll learn the answers to all of these questions in this podcast.
The long story short is you don’t need to exercise all that much to stay healthy, but building a body you can be proud of takes slightly more work. Even then, though, it doesn’t take as much time or effort as you might think.
4:29 - What is the minimum amount of exercise that people should be doing?
11:27 - How does resistance training compare to cardio?
16:16 - How much exercise is optimal for being as healthy and as functional as possible for as long as possible?
---
Mentioned on The Show:
Shop Legion Supplements Here: https://legionathletics.com/shop/
Books by Mike Matthews: https://legionathletics.com/products/books/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
When you look at a celebrity on T.V., a rising star in the office, or an impressively fit person at the gym, it’s easy to attribute their success to in-born talent, circumstance, and luck.
This is especially true when it comes to fitness, because your results are inextricably tied to your genetics.
That is, you can work just as hard as someone else or even harder, and they still might get better results in the end.
And once you realize this, it becomes very easy to rationalize your lack of progress.
That person is stronger than you? Must be nice to have so much time to work out.
That person is more muscular than you? Must be nice to have won the genetic lottery.
That person is leaner than you? If only you had their metabolism.
This kind of fixed mindset is comforting, but it’s also pernicious. It erodes your self confidence, saps your motivation, and poisons your perception of what you can achieve.
And it overlooks something even more important than genetics, upbringing, and luck for achieving your goals:
Grit.
Research shows that grit, sand, pluck, spunk, moxie, or whatever else you want to call it, is a much better predictor of your success in almost any endeavor than genetics or luck.
As you’ll learn in this podcast, grit is one of the most important common denominators among all high-achievers, whether in the realms of fitness, sports, business, or the arts.
So, keep listening if you want to learn . . .
Let’s get started!
4:58 - What is grit?
17:02 - What can I do if grit doesn’t come easy for me?
19:15 - Four key ways to increase grittiness
19:26 - Pursuing passion with a purpose
25:01 - Believing in positive prospects
29:09 - Practice, practice, practice
34:49 - Find your people
---
Mentioned on The Show:
Shop Legion Supplements Here: legionathletics.com/shop/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
“Can you recommend a book for…?”
“What are you reading right now?”
“What are your favorite books?”
I get asked those types of questions a lot and, as an avid reader and all-around bibliophile, I’m always happy to oblige.
I also like to encourage people to read as much as possible because knowledge benefits you much like compound interest. The more you learn, the more you know; the more you know, the more you can do; the more you can do, the more opportunities you have to succeed.
On the flip side, I also believe there’s little hope for people who aren’t perpetual learners. Life is overwhelmingly complex and chaotic, and it slowly suffocates and devours the lazy and ignorant.
So, if you’re a bookworm on the lookout for good reads, or if you’d like to get into the habit of reading, this book club for you.
The idea here is simple: Every month, I’ll share a book that I’ve particularly liked, why I liked it, and several of my key takeaways from it.
I’ll also keep things short and sweet so you can quickly decide whether the book is likely to be up your alley or not.
Alright, let’s get to the takeaways.
---
Mentioned on The Show:
Books by Mike Matthews: https://legionathletics.com/products/books/
The Simple System I Use to Find, Choose, Read, and Remember Great Books (Blog Post): https://legionathletics.com/the-simple-system-i-use-to-find-choose-read-and-remember-great-books/
The Simple System I Use to Find, Choose, Read, and Remember Great Books (Podcast): https://anchor.fm/muscleforlife/episodes/The-Simple-System-I-Use-to-Find--Choose--Read--and-Remember-Great-Books-eei5kr
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Want to be notified when my next book recommendation goes live?
Hop on my email list and you’ll get each new installment delivered directly to your inbox.
Click here: https://www.muscleforlife.com/signup/
What if I told you that with one pill, you could boost your energy levels, supercharge your strength, and even melt away mental and physical pain and discomfort?
And what if this pill could do those things naturally and safely?
And what if I even told you that it’s just a sugar pill, but so long as you truly believe in its ability to work, it will?
If that sounds like science fiction, I understand, but the underlying mechanism is actually science fact, and it’s called the placebo effect.
Many people have heard of the placebo effect, but it’s much deeper than many people realize, filled with quite a few surprising and interesting aspects.
That’s why I invited Kurtis Frank back onto the podcast to give us a little lesson on the placebo effect, including ...
Oh and in case you’re not familiar with Kurtis, he’s the co-founder and former lead researcher and writer of Examine.com, as well as the Director of Research for my sports nutrition company, Legion, which means he’s responsible for improving existing formulations and creating new ones.
So if you want a basic overview on what the placebo effect is and why it’s important, listen to this episode!
6:11 - What is the placebo effect?
6:46 - What are some examples of the placebo effect?
10:43 - What are examples of nocebo that are documented in literature?
18:58 - How does the placebo effect work if you are already aware of it?
21:40 - What are some other examples of the placebo effect that could help you with workouts?
26:08 - How durable is the placebo effect?
27:07 - Do you have any anecdotes for the placebo effect?
28:12 - What are your thoughts on medication and the placebo effect?
31:31 - Does not notifying the doctor of the placebo medication eliminate the chances of the placebo effect not working?
39:37 - Is homeopathy a placebo effect?
54:58 - How does placebo affect acupuncture?
---
Mentioned on The Show:
Books by Mike Matthews: https://legionathletics.com/products/books/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
Would you like to see a trick?
With just one word, I can stimulate electrochemical responses in your brain associated with feelings of affection and joy.
By merely uttering this three-letter rune, I can ignite your imagination, drench you in desire, and constrain you to my every command.
And no, it has nothing to do with slapping slippery body parts together.
Are you ready for this primordial talisman?
*leans in close*
N-E-W.
Hear it again, with the velvety tone of buttery vocal pipes . . .
New.
Inhale it like the ripe breath of autumn. Let it race through you like chain lightning. Flare with it like a match dropped in a dry patch.
New.
New what, you wonder?
Not one, not two, but a camel-load of only the finest fitness wares this side of Damascus are on the way, including . . .
Balance
A non-bacterial gut health supplement that'll help your body better process and absorb the food you eat.
(Releasing next month.)
Lunar Reflavoring
A much-needed upgrade to our shuteye supplement’s flavor system, which is currently reminiscent of cheap CVS perfume.
(Releasing September/October.)
Fortify Reformulation
The best all-natural joint supplement in the world solar system is getting even better—more UC-II®️ collagen, a swap for Meriva®️ curcumin, and the addition of agmatine.
(Releasing this month.)
Genesis Reformulation
Already a greens supplement without peer—most others aren’t even fit to sniff its underwear—Genesis is leveling up, too, with lingzi mushroom and dong quai.
(Releasing this month.)
Whey+ Fruity Cereal
Cinnamon cereal fiends rejoice! Soon, you’ll have another cereal-y flavor of scrumptious whey protein to pour into the BONE CAVE that is your MOUTH!
(Releasing next month.)
Phoenix with Caffeine
You take Phoenix, you lose fat faster. You take it with caffeine, you lose fat faster still. Thus, caffeinated Phoenix for those of you who dig on such doings.
(Releasing October/November.)
To-Be-Named Vitality Supplement
A combination of DHEA, blueberry anthocyanin, rhodiola rosea, and B12 for boosting energy, mood, and well-being. This one is going to be particularly beneficial to all you 40+ Legionnaires.
(Releasing October/November.)
Beyond Bigger Leaner Stronger 2.0
An all-new, rewritten-from-scratch, definitive second edition of my book for experienced weightlifters.
(Releasing this month/next.)
Fitness Science Explained
A book I wrote with published scientist James Krieger that gives you a crash course in reading, understanding, and applying scientific research to get fitter, healthier, and happier.
(Releasing this September/October.)
That feels good, right? That balmy breeze and bucolic buzz.
*Italian chef kiss*
Go ahead—bask in it a while longer, like snow tasting the sun's delight. And, I don't know, maybe buy something, too, if the spirit so moves you.
In any case, until my next trick, bonne journée et au revoir.
---
Mentioned on The Show:
New Legion Supplements: https://legionathletics.com/shop/
New Books: https://legionathletics.com/products/books/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
---
Mentioned on The Show:
Books by Mike Matthews: https://legionathletics.com/products/books/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
I’ve written and recorded a lot of evidence-based content over the years on just about everything you can imagine related to building muscle, losing fat, and getting healthy.
I’ve also worked with thousands of men and women of all ages and circumstances and helped them get into the best shape of their lives.
That doesn’t mean you should blindly swallow everything I say, though, because let’s face it—nobody is always right about everything. And especially in fields like diet and exercise, which are constantly evolving thanks to the efforts of honest and hardworking researchers and thought leaders.
This is why I’m always happy to hear from people who disagree with me, especially when they have good arguments and evidence to back up their assertions.
Sometimes I can’t get on board with their positions, but sometimes I end up learning something, and either way, I always appreciate the discussion.
That gave me the idea for this series of podcast episodes: publicly addressing things people disagree with me on and sharing my perspective.
Think of it like a spicier version of a Q&A.
So, here’s what I’m doing:
Every couple of weeks, I’m asking my Instagram followers what they disagree with me on, and then picking a few of the more common or interesting contentions to address here on the podcast.
And in this episode, I’ll be tackling the following . . .
4:33 - “Some women have a hard time sticking to an aggressive deficit and do better with a smaller one.”
21:33 - “Eating high amounts of carbs is not healthy for brain function and insulin.”
37:07 - “While the poor have it well today, wealth equality is still a massive issue”
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Mentioned on The Show:
Shop Legion Supplements Here: https://legionathletics.com/shop/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
Nobody likes getting hurt.
Well, besides masochists, of course.
But seriously, getting injured sucks. Pain is annoying at best or excruciating at worst, but that’s not necessarily even the worst part. If you try to work through the pain, you’ll usually end up even worse off. So, injuries not only prevent you from working out comfortably, but they often keep us out of the gym altogether.
In turn, this slows down your progress or even brings your fitness goals to a complete halt.
Most people fear serious, acute injuries from lifting weights. The truth is weightlifting isn’t nearly as dangerous as many people think, and one of the most common issues us gym-goers face is repetitive stress injuries (RSIs).
That’s why I called in a true RSI expert, Paul Ingraham, the founder of PainScience.com who spends all day writing about pain and injuries. In this episode, we chat about ...
So if you want to learn about how to avoid RSIs and how to make them go away when they do occur so you can keep training and live pain-free, hit that play button!
7:36 - What is repetitive stress syndrome?
19:22 - What can you do to help with chronic pain?
24:24 - What is your protocol for resolving repetitive strain injury?
34:29 - Under what circumstances would this be a good idea to try topical medicine?
42:01 - What do you mean by “managing load”?
59:00 - What should you do if your body hasn’t recovered after 6 weeks?
1:03:43 - How can you prevent repetitive strain injury?
1:08:02 - How do we find the spots where our muscles are irritated?
1:12:14 - Can deloading help prevent repetitive stress injury?
1:16:14 - Where can people find you and your work?
---
Mentioned on The Show:
Paul Ingraham's website and mentioned articles:
https://www.painscience.com/about
https://www.painscience.com/RSIs
https://www.painscience.com/ArtOfRest
https://www.painscience.com/structuralism
https://www.painscience.com/pain_is_weird
Paul Ingraham's Books: https://www.painscience.com/books.php
Paul Ingraham's Twitter: https://twitter.com/painsci
Shop Legion Supplements Here: https://legionathletics.com/shop/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
Building muscle can seem like a confusing process.
Some people say you need to use high reps in your workouts, others say you should just focus on getting strong.
Some say you need to eat a high-protein diet, others say it doesn’t matter.
Some say you need to eat a meal immediately before and/or after your workout, others say you just have to eat enough calories throughout the day.
How are you supposed to know who’s right?
Well, one way to sift through this muddle of facts, opinions, and pap is to zero in on exactly what you’re going for.
And if your goal is to build muscle, then you need to understand that all of these strategies are really aimed at one thing: muscle protein synthesis.
What’s that, you wonder?
Well, that’s what you’re going to learn in this podcast.
You’re going to learn what muscle protein synthesis is, why it’s so important for building muscle, the six best ways to increase muscle protein synthesis, and how to avoid the things that decrease muscle protein synthesis.
Let’s get started.
3:41 - What is muscle protein synthesis?
10:31 - How do calories impair muscle protein synthesis?
14:43 - Why is protein so important to muscle protein synthesis?
23:06 - Which supplements help with muscle protein synthesis?
28:13 - How does sleep affect muscle protein synthesis?
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Mentioned on The Show:
Shop Legion Supplements Here: https://legionathletics.com/shop/
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Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
It’s time for another contentious topic, my friends.
No, not volume, frequency, or intensity. Today, we’re talking about workout splits. Specifically, full-body training.
Full-body and higher-frequency training has become more popular lately. And if you’ve followed my work over the years, you know I haven’t been a big proponent of full-body workouts. In fact, in previous editions of Bigger Leaner Stronger, the workouts had typical “bro-split” names (even though the workouts themselves were more like a Push Pull Legs split with added accessory days).
So, it’s not too surprising that I frequently get asked for my thoughts on full-body training versus body part splits and the “best workout split” in general.
Well, full-body workouts can definitely work well in certain situations—like when you’re a beginner or when you can only train one or two times per week. But for this episode, I decided to bring in a big proponent of and expert on full-body training, Menno Henselmans.
Menno has been a repeat guest on my podcast, but in case you’re not familiar with him, he's a bodybuilding coach, writer, and published scientist who’s also on the Scientific Advisory Board of my sports nutrition company, Legion Athletics.
In this episode, we chat about …
So, if you want to learn all about full-body training and whether you should give it a shot, listen to this episode.
8:03 - What qualifies as a full body workout versus something else?
17:32 - Does full body workouts give you more high quality volume?
19:02 - What is a superset? How would you implement supersets without impairing your performance on the exercises?
28:05 - How do you like to program your full body workouts?
31:04 - Is that your exercise or is there another component to it as well?
32:08 - How do you like to order your exercises?
35:45 - How do you like to periodize this type of training?
40:30 - Do you do your heavier workouts earlier in the week after a rest period?
41:39 - As far as volume, what are you shooting for?
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Mentioned on The Show:
Menno Henselman’s Website: https://mennohenselmans.com/
Menno Henselman’s Instagram: https://www.instagram.com/menno.henselmans/
Books by Mike Matthews: http://legionathletics.com/products/books
Beyond Bigger Leaner Stronger: https://legionathletics.com/products/books/beyond-bigger-leaner-stronger/
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Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: www.legionathletics.com/signup/
Imagine for a moment that we’ve just received a message from an alien race in a galaxy far, far away.
“Hey, Earthlings,” it reads. “Want to hang out?”
Despite Elon Musk’s protests, our response would probably be something along the lines of “We’re in a weird place right now . . . can you call back later?”
While the worst of the COVID-19 pandemic seems to be behind us, and most countries have begun reopening, many restrictions remain in place around the world. Social distancing, mask wearing, occupancy limitations, and border closures are all in effect, and now the question on everyone’s mind is, When can we open up completely?
After all, the original goal of the lockdowns, social distancing, and so forth was to “flatten the curve”—to prevent hospitals from being overwhelmed by an onslaught of COVID-19 patients—but that threat never seemed to materialize.
For example, in New York City, one of the hardest hit areas in the U.S., hospitals reached about 85% capacity, and intensive care units hit about 90% capacity during the worst phase of the pandemic. High, yes, but not overflowing.
In Virginia, 75% of ventilators and nearly 6,000 hospital beds were unused or empty back in April, and that number is likely much lower now. Instead of increasing demand for doctors, the pandemic resulted in thousands of healthcare workers being laid off due to a reduction in non-COVID-19-related visits.
What’s more, the CDC reports that people exhibiting flu- or COVID-19-like symptoms only made up about 7% of total hospitalizations in the U.S. in March, and now it’s under 2%.
In other words, the curve was flattened.
However, now the target seems to have changed from “flattening the curve” to “finding a cure,” which, while laudable, is a goal that could take years to bear fruit.
Thus, our current predicament has divided society into two camps.
On the one hand, many people want to begin strategically reopening certain places, based on the available evidence and careful cost-benefit analyses of what that would mean for the population.
On the other hand, there are those that think any further reopenings would be reckless, and until we find a cure, concoct a vaccine, or have all but eradicated COVID-19, we need to get used to “the new normal.”
While only time will tell who’s right in the main, a recent study conducted by scientists at the University of Oslo offers some guidance on what would happen if countries were to open one kind of business—gyms.
Before we look at what they discovered, let’s quickly examine a more fundamental question that relates to reopenings on the whole.
If you want to learn about gym reopening, listen to this episode!
Time Stamps:
15:38 - Has the cure become worse than the disease?
22:07 - Will reopening gyms increase the risk of catching or spreading the virus?
30:56 - Is the gym safe?
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Mentioned on the show:
Books by Mike Matthews: legionathletics.com/products/books/
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Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: www.legionathletics.com/signup/
This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
---
Mentioned on The Show:
Books by Mike Matthews: https://legionathletics.com/products/books/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click HERE: https://legionathletics.com/signup/
Pity our poor thyroid.
This small gland is blamed for countless weight loss frustrations and is a consistent scapegoat for people who encounter fat loss plateaus.
And that’s understandable. The thyroid affects metabolism and hypothyroidism (suppressed thyroid function) can slow the basal metabolic rate and reduce fat loss if you don’t adjust your diet or get treated.
I hear from many people who have thyroid issues asking for advice on how to lose weight, how to adjust their diets, and how to improve their overall health. This isn’t a subject I’ve touched on directly, so I decided to bring on a true thyroid expert, Dr. Spencer Nadolsky, to elucidate this little gland’s function and how it relates to fitness and health.
In this interview, Dr. Nadolsky discusses …
- What is the thyroid, what does it do, and what are hypo- and hyperthyroidism?
- How big of an effect can impaired thyroid function have on metabolism?
- T3, T4, and TSH hormones
- Goitrogenic foods and whether they should be avoided
- The role of iodine, stress, and carbs in thyroid function
- Signs you may have a thyroid issue
- Hypothyroidism misdiagnosis
- And more …
In case you’re not familiar with Dr. Nadolsky, he’s a Board Certified Family Medicine Physician, author of “The Fat Loss Prescription,” and a Diplomate of the American Board of Obesity Medicine. He’s also a member of Legion Athletics’ Scientific Advisory Board and a certified “meme-ologist” on instagram. :)
So, if you want to learn about all things thyroid, listen to this episode!
12:36 - What are your thoughts on how the US approached the lockdown versus what Sweden did? Do you think we should have made adjustments?
16:00 - What function does the thyroid have? How does the thyroid affect weight loss?
17:42 - What are the hormones involved in thyroid regulation?
19:05 - How much of an impact can the thyroid have on basal metabolic rate?
24:03 - Does hyperthyroidism mirror the effects of hypothyroidism or is there a significant difference?
26:57 - What are some signs of a thyroid issue?
29:08 - Are there natural remedies that can help with hyperthyroidism?
37:19 - How does iodine play into thyroid function?
49:22 - How long will it take to start seeing thyroid effects from dieting?
52:36 - Does stress cause thyroid problems?
1:01:55 - Where can people find you and your work?
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Mentioned on The Show:
Dr. Spencer Nadolsky's Website: http://drspencer.com/
RP Health: https://rphealth.com/
Dr. Spencer Nadolsky's Instagram: https://www.instagram.com/drnadolsky/
Dr. Spencer Nadolsky's YouTube: https://www.youtube.com/channel/UCiYVuCJsA1GZyGgIZJqV64w
Legion VIP One-on-One Coaching: https://legionathletics.com/coaching/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click HERE: https://www.legionathletics.com/signup/
I’ve recorded hundreds of episodes of Muscle for Life on a huge variety of things related to health, fitness, and lifestyle, ranging from the basics of diet and exercise like energy and macronutrient balance and progressive overload and training frequency and volume to fads like the ketogenic and carnivore diet and collagen protein to more unfamiliar territories like body weight set point and fasted cardio.
Some episodes resonate with my crowd more than others, but all of them contain at least a few key takeaways that just about anyone can benefit from (that’s what I tell myself at least).
And as cool as that is, it poses a problem for you, my dear listener:
Ain’t nobody got time for that.
Well okay, some people do make the time to listen to most or even all of my podcasts, but my wizbang analytics tell me that while many listeners tune in on a regular basis, they don’t catch every installment of Muscle for Life and thus miss out on insights that could help them get a little better inside and outside the gym.
People have also been saying they’d like me to do more shorter, multi-topic episodes, like my Q&As.
And so I got an idea: how about a “best of” series of podcasts that contains a few of the most practical and compelling ideas, tips, and moments from my most popular episodes?
This way, people who are new to the show can quickly determine if it’s for them or not, and those who enjoy what I’m doing but don’t have the time or inclination to listen to all of my stuff can still benefit from the discussions and find new episodes to listen to.
So, in this episode of The Best of Muscle for Life, you’ll be hearing hand-picked morsels from three episodes:
Layne Norton on How to Avoid and Overcome Weightlifting Injuries (Originally published Jun 11, 2017)
How to Change Your Body Weight Set Point (Originally published Sep 19, 2018)
Motivation Monday: Advice I’d Give to My Younger Self (Originally published Apr 1, 2019)
And we’ll be starting with number one, Layne Norton on How to Avoid and Overcome Weightlifting Injuries.
5:45 - Layne Norton on How to Avoid and Overcome Weightlifting Injuries
17:09 - How to Change Your Body Weight Set Point
27:50 - Motivation Monday: Advice I’d Give to My Younger Self
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Mentioned on The Show:
https://legionathletics.com/layne-norton-injury-podcast/ (Published 6/11/17)
https://legionathletics.com/body-weight-set-point-podcast/ (Published 9/19/18)
https://legionathletics.com/motivation-monday-advice-to-younger-self/ (Published 4/1/19)
Legion VIP One-on-One Coaching: https://legionathletics.com/coaching/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
In this episode, I interview Jamie, who read Thinner Leaner Stronger and used my coaching program to bulk up from an underweight 93 pounds, to lean and muscular at 105 pounds.
At 5”1’, Jamie has always been petite. Somewhere along the way, though, she got up to 125 pounds and 33% body fat, and decided to make a change. She wanted to lose some weight, so she did what most people do: a lot of cardio and restricted her food intake.
Unfortunately, this lead to a lot of yo yo dieting, bingeing, and even anorexia, without much progress in the way of body composition. It also lead to low bone density, which spiraled into full-blown osteoporosis.
Doctors told her she had to gain weight, and luckily, Jamie discovered strength training and found my books. This transformed her understanding of what it takes to gain muscle and eat well, which lit a fire under her to lift weights and improve her diet.
Given her history, however, Jamie was terrified to gain weight. So, after buying herself a home gym, Jamie signed up for my coaching program to help assuage her fears of bulking and get on the right track.
And in about 6 months of bulking, she gained 7 pounds of muscle. And after 10 months, a DEXA scan showed she improved her bone density by 5%, which is very impressive!
In this interview, Jamie and I talk about her story and the important lessons she’s learned along the way, including how what she was doing before finding TLS, how misconceptions about “good” and “bad” foods lead to bingeing, how she overcame the fear of gaining weight, and more.
So if you’re looking for a jolt of inspiration and like motivational stories, I highly recommend you listen to this episode.
5:48 - How has quarantine been for you and your fitness journey?
8:37 - How has your lean bulk been going?
11:36 - Where were you before you found me and my work?
26:36 - How did our personal training plan work for you?
27:37 - How was training for you psychologically?
28:55 - How did training impact your bone density?
35:52 - How was the experience from maintaining to a deliberate surplus?
46:21 - Where are your fitness goals from here?
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Mentioned on The Show:
Legion VIP One-on-One Coaching: legionathletics.com/coaching/
Jamie's Online Yoga Studios: poweryogabuffalo.com/
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Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Weightlifting may look easy compared to sports like golf, soccer, or gymnastics, but it’s far more technical than most people realize.
For example, properly performing a barbell back squat requires balance, coordination, and strength in a variety of muscle groups. Even the humdrum bench press and deadlift demand meticulous timing and muscular control.
Your weightlifting technique also has a major impact on your long-term fitness results.
In a way, learning proper weightlifting technique is like mastering the fundamentals of personal finance.
“Invest” early by taking the time to hone good weightlifting technique, and that time and effort will pay dividends for the rest of your weightlifting journey.
So, what’s the best way to learn weightlifting technique?
Well, it’s not what most people do, which is aping others in the gym. The fact is that most people who lift weights don’t use good technique, and if you try to mimic what they’re doing, you’ll end up making the same mistakes.
Instead, a better approach is to use what are known as weightlifting cues to learn and improve your technique.
Essentially, a weightlifting cue is just a simple reminder that helps you focus on a particular aspect of your weightlifting technique. For example, the cue “spread the floor with your feet,” is a helpful cue for remembering to keep your knees from caving in while squatting (you’ll learn more about this cue in a moment).
Cues like this may seem obvious, trivial, or boring, but when used properly they can immediately boost your strength, fix seemingly intractable problems with your technique, and significantly reduce your risk of injury.
The bottom line is weightlifting cues are one of the “hacks” you can use to quickly master new exercises and maintain proper technique on ones you’ve already learned.
So, if you want to learn new exercises quickly, get stronger and reduce your risk of injury, keep listening.
Let’s start by taking a closer look at a weightlifting cue actually is.
6:36 - What is a weightlifting cue?
13:49 - What are effective cues for the bench press?
20:15 - What are effective cues for the squat?
28:02 - What are effective cues for the deadlift?
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Mentioned on The Show:
Legion VIP One-on-One Coaching: https://legionathletics.com/coaching/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
Many people out there who don’t know nearly as much as you probably don’t know about losing weight. For example, they don’t know what energy balance is, they do know that if they just starve themselves, if they eat very little and move around a lot, do a lot of cardio, they will lose weight. And of course, that’s true.
But often what happens is these people do that and then they don’t know what to do after and they end up gaining all the weight that they lost back or sometimes even more.
And that usually is either the beginning of or just another episode of a long saga of yoyo dieting, where their weight goes up to a point where they’re uncomfortable and they feel like they have to lose weight or revert back to their old ways that results in rapid weight gain.
Research shows that most people out there who diet regain at least 50% of the weight they lose in the first year after losing it. The most powerful way to break this cycle to be able to lose weight is developing the right habits.
In this episode, I’m gonna be talking about habits that will help you keep the weight that you lose off.
Let’s get started!
5:09 - Habit 1: Stick to a meal plan
14:15 - Habit 2: Replace unhealthy fat with healthy fat
18:26 - Habit 3: Be more active
21:39 - Habit 4: Snack on fruits
28:20 - Habit 5: Know what you’re eating
35:30 - Habit 6: Portion control
38:29 - Habit 7: Don’t be sedentary
40:22 - Habit 8: Don’t drink your calories
43:15 - Habit 9: Mindful eating
44:50 - Habit 10: Eat 5 servings of vegetables a day
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Mentioned on The Show:
Shop Legion SupplementsHERE
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Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
For everyday gym-goers and fitness enthusiasts, nutrition is pretty simple.
Control your calories, eat enough protein, get a nice mix of carbs and healthy fats from nutritious, whole foods, and you’re basically set if you just want to lose fat, build muscle, and get healthier.
This changes for high-level athletes, though.
When performance is your livelihood, nutritional optimization becomes paramount because dietary mistakes have bigger consequences. For instance, not properly fueling before a big event can mean the difference between winning and losing, and many athletes need to carefully manage their energy balance to ensure they’re not hindering their performance with a deficit or packing on unwanted fat with a surplus.
While you and I probably don't need to micromanage our meal plans as thoroughly as athletes, we can certainly learn some useful tips and tricks for making our meal plans a little more effective for our goals.
In today’s interview, Dr. Susan Kleiner discusses how she has the professional athletes she works with eat to maximize their athletic performance, including . . .
Carbohydrate timing and fueling around training
The problems with the keto diet
Tracking calories and macros
The importance of whole grains
And more . . .
In case you’re not familiar with Dr. Kleiner, she has a PhD in Nutrition with decades of experience in the field, has consulted for various professional sports teams including the Seattle Seahawks and Seattle Storm, and has written many books on sports nutrition for athletes, including her bestseller, The New Power Eating.
So if you want actionable advice on tailoring your diet to improve your performance, listen to this episode!
Timestamps:
13:34 - What’s the difference between sports nutrition and everyday gym goers?
20:43 - Why don’t you just prescribe everyone a low carb diet and how do you manipulate carbs and fat?
28:54 - Why the emphasis on carbohydrate timing?
35:39 - Where have you seen the keto diet be beneficial?
43:52 - Is there an app you like to use for tracking?
49:34 - What are some nutrients that are in whole grains that aren’t in other foods?
58:49 - What are your thoughts on supplementation and whole grains?
1:16:41 - How do you approach managing the energy balance for your athletes?
1:26:13 - Where can people find you and your work?
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Mentioned on The Show:
Dr. Susan Kleiner’s Website: https://www.drskleiner.com/
Dr. Susan Kleiner’s Books: https://www.drskleiner.com/books/
Dr. Susan Kleiner’s Instagram: https://www.instagram.com/powereat/
Shop Legion Supplements Here: https://legionathletics.com/shop/
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Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
---
Mentioned on The Show:
Shop Legion Supplements Here: legionathletics.com/shop/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
I’ve written and recorded a lot of evidence-based content over the years on just about everything you can imagine related to building muscle, losing fat, and getting healthy.
I’ve also worked with thousands of men and women of all ages and circumstances and helped them get into the best shape of their lives.
That doesn’t mean you should blindly swallow everything I say, though, because let’s face it—nobody is always right about everything. And especially in fields like diet and exercise, which are constantly evolving thanks to the efforts of honest and hardworking researchers and thought leaders.
This is why I’m always happy to hear from people who disagree with me, especially when they have good arguments and evidence to back up their assertions.
Sometimes I can’t get on board with their positions, but sometimes I end up learning something, and either way, I always appreciate the discussion.
That gave me the idea for this series of podcast episodes: publicly addressing things people disagree with me on and sharing my perspective.
Think of it like a spicier version of a Q&A.
So, here’s what I’m doing:
Every couple of weeks, I’m asking my Instagram followers what they disagree with me on, and then picking a few of the more common or interesting contentions to address here on the podcast.
And in this episode, I’ll be tackling the following . . .
4:20 - “Is a 20% calorie deficit necessary or can you use a smaller one?”
16:31 - “Cheat meals are a bad idea, just use flexible dieting.”
28:31 - “Deadlifts are a back exercise, not a leg exercise.”
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Mentioned on The Show:
Books by Mike Matthews: https://legionathletics.com/products/books/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
“Can you recommend a book for…?”
“What are you reading right now?”
“What are your favorite books?”
I get asked those types of questions a lot and, as an avid reader and all-around bibliophile, I’m always happy to oblige.
I also like to encourage people to read as much as possible because knowledge benefits you much like compound interest. The more you learn, the more you know; the more you know, the more you can do; the more you can do, the more opportunities you have to succeed.
On the flip side, I also believe there’s little hope for people who aren’t perpetual learners. Life is overwhelmingly complex and chaotic, and it slowly suffocates and devours the lazy and ignorant.
So, if you’re a bookworm on the lookout for good reads, or if you’d like to get into the habit of reading, this book club for you.
The idea here is simple: Every month, I’ll share a book that I’ve particularly liked, why I liked it, and several of my key takeaways from it.
I’ll also keep things short and sweet so you can quickly decide whether the book is likely to be up your alley or not.
Alright, let’s get to the takeaways.
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Mentioned on The Show:
Books by Mike Matthews: https://legionathletics.com/products/books/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
As someone who’s helped legions of people (har har) lose fat, get lean, and build muscle, it’s no surprise I also get asked about preparing for natural bodybuilding and bikini competitions.
After all, there’s a lot of overlap between natural bodybuilding and getting fitter as a recreational weightlifter.
While I’ve never done a bodybuilding show or coached serious competitors, I’ve gotten “photoshoot lean” several times.
And while it was fun seeing ab veins in the mirror and I got to take a lot of cool pictures, this physique came with a price: mild lethargy, decreased performance and motivation in the gym, semi-persistent low-grade hunger, and less sex drive.
Natural bodybuilders get considerably leaner than I was and suffer a lot more to get in that condition.
If you look around for information on what it’s really like to prepare for these competitions, though, you’re likely to come across rose-colored accounts that make getting shredded look like a cakewalk.
The truth is that getting down to “stage condition” is very, very difficult, and requires more discipline, perseverance, and masochism than most people are willing to endure.
It also takes far longer than most people expect.
Even when the contest is over, there are hurdles to leap, like avoiding bingeing while also navigating the emotional turmoil of looking in the mirror and seeing yourself get fatter.
That’s why I invited repeat-guest Dr. Eric Helms back on the podcast. Not only has he coached countless athletes over the years, but he’s competed numerous times himself, so he definitely knows the ins and outs of contest prep and recovery.
In this episode, we talk about . . .
- Misconceptions about what prepping is really like
- What it takes to go from someone who looks athletic to someone who can step on stage
- Post-show “rebound” and dealing with the emotional “fallout” of getting fatter
- The physiological downsides of prepping (even when you're doing things correctly)
- How to give yourself the best chance of success
- And more . . .
So, if you want to learn more about what it takes to prepare for a natural bodybuilding show, give this episode a listen!
13:22 - What should people know before dedicating themselves to weightlifting competitions?
18:08- What are the key differences between exercising for a competition and exercising recreationally?
36:50 - What are some of the physiological downsides when doing competitions?
48:14 - What are your best pieces of advice for getting jacked with the best outcome?
1:44:50 - How do you bring hormone levels back to normal?
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Mentioned on The Show:
Eric Helm’s Website: 3dmusclejourney.com/
Iron Culture Podcast: podcasts.apple.com/us/podcast/iron…re/id1452114380
Nutrition Coaching Global: www.nutritioncoachingglobal.com/
Eric Helm’s Instagram: www.instagram.com/helms3dmj/
Books by Mike Matthews: legionathletics.com/products/books/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
It’s no secret most weightlifters don’t like cardio.
Most avoid it because it’s uncomfortable.
Others are worried it’ll interfere with their ability to gain strength and muscle.
And others just find it boring and pointless.
After all, if you’re already lifting weights several times per week, how much can you really benefit by adding a bit of cardio to your weekly routine?
Sure, you’ve heard about the health benefits of cardio. Things like lowering blood pressure and bad cholesterol, and improving blood flow and arterial health, but can’t you get most of those benefits from lifting weights, too?
And what if you modify your weightlifting to more closely resemble cardio by resting less between sets, lifting weights faster, doing more reps with lighter weight, and so forth? Could this give you the benefits of weightlifting and cardio?
The short answer?
Sort of.
Weightlifting does offer many of the same health benefits as cardio, including improved heart health, insulin sensitivity, and more, but cardio also offers some health benefits you can’t get from weightlifting.
Listen to learn what these benefits are, and how to get the benefits of both weightlifting and cardio.
Timestamps
4:42 - How does cardio help with weight loss?
21:54 - How does cardio help with cardiovascular health?
31:27 - How does cardio help with capillary density?
33:35 - How does cardio help with arterial health?
37:28 - How does cardio help with insulin sensitivity?
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Mentioned on The Show:
Books by Mike Matthews: https://legionathletics.com/products/books/
---
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I’ve churned through over 150,000 emails, social media comments and messages, and blog comments in the last 6 years.
And that means I’ve fielded a ton of questions.
As you can imagine, some questions pop up more often than others, and I thought it might be helpful to take a little time every month to choose a few and record and share my answers.
So, in this round, I answer the following three questions:
If you have a question you’d like me to answer, leave a comment below or if you want a faster response, send an email to mike@muscleforlife.com.
Recommended reading for this episode:
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Timestamps:
4:49 - When is the second edition of Beyond Bigger Leaner Stronger going to come out and how is it different from the first edition?
29:30 - How do you increase your biceps peak?
34:43 - What is your current position on reverse dieting?
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Mentioned on The Show:
Part 1 of this episode (Exactly How I'm Eating, Training, and Supplementing Right Now): https://open.spotify.com/episode/0VfvEWe9pfEDCkIZ2MRS14?si=cp7ElWRlT32dyaSPl6WOcA
July 4th Sale (Save up to 30%): https://legionathletics.com/products/supplements/
Books by Mike Matthews: https://legionathletics.com/products/books/
---
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Click here: https://www.legionathletics.com/signup/
Why do food cravings strike when you least want them?
You know…you’re at work and locked in the conference room when you remember the cake down the hall. Minutes turn to hours as you fixate on that chocolatey goodness.
Or you’ve just crawled into bed, only to find yourself overwhelmed by a hankering for the cold pizza languishing in the fridge (it would be so much happier in your belly!).
Or your meal plan’s archenemy: the midday slump, where your brain refuses to work for anything but carbs and sugar.
Sigh. If only we craved chicken breasts and vegetables…hitting our macros would be so easy…
Well, that may be wishful thinking, but that doesn’t mean you have to be a slave to your food cravings and abandon your quest for the ideal body.
The reality is cravings aren’t nearly as vexing when you know why they occur and how to manage them, which is what this podcast is going to be all about.
Let’s begin.
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Timestamps:
3:32 - What is a food craving?
5:50 - How does alcohol cause food cravings?
8:16 - How does restrictive eating cause food cravings?
11:00 - How do emotional triggers cause food cravings?
12:52- How does stress cause food cravings?
12:47 - How do hormones cause food cravings?
15:27 - What do people crave and why?
19:45 - How do you beat food cravings?
27:16 - How can you adjust your mindset to eliminate food cravings?
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Mentioned on The Show:
July 4th Sale (Save up to 30%) - https://legionathletics.com/products/supplements/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
It has been said that there are two types of weightlifters in the world:
On one hand, you have the people who just want to get as strong as possible—“aesthetics” be damned—and on the other hand, you have the people who just want pretty physiques, even if it’s all “show” and little “go.”
I don’t know about you, but I’m somewhere in the middle—I got into lifting to look better and that’s still a major motivator, but I also enjoy training heavy and hard and knowing that all this flesh I’ve added to my frame has some function, too.
This is why I’ve advocated for a “powerbuilding” style of training from the beginning of my evidence-based fitness journey, even if I wasn’t familiar with the term at the time.
Basically, what we’re talking about is blending strength training and bodybuilding in a way that allows us to gain considerable strength and muscle—that delivers steak and sizzle.
To help explain how powerbuilding works, I invited Kyle Hunt back onto the show. In case you’re not familiar with Kyle, he’s a competitive powerlifter, coach, author, and owner of Hunt Fitness, who’s worked with hundreds of powerlifters and bodybuilders alike. He’s also the host of The Absolute Strength Podcast, which I’ve been a guest on.
In this episode, Kyle and I discuss ...
- What powerbuilding is
- How a powerbuilding program differs from a traditional bodybuilding routine
- Advanced training principles like daily undulating and linear periodization
- SImple programming tips for creating a powerbuilding routine
- And more …
So if any of that interests you and you want to combine powerlifting and bodybuilding into a single, unified routine, tune in!
---
Timestamps:
10:15 - How does a power building program differ from a traditional bodybuilding program?
15:03 - How many sets do you have to do to work up to that single?
15:58 - Is this something that you do every week?
27:01 - What is your preferred split? Is there a template you can give to the audience?
28:17 - What are the exercise selections? How do those pair up with some of these rep ranges?
29:51 - How do you track weekly volume? What’s your recommendation?
40:28 - Is there a pro and con assessment regarding this style of programming?
---
Mentioned on The Show:
Kyle Hunt’s New Book (Strength Training for Beginners): https://amzn.to/3eunfxc
Kyle Hunt’s Website: www.KyleHuntFitness.com
Kyle Hunt’s YouTube: www.youtube.com/huntfitnesstv
Kyle Hunt’s Podcast: (Absolute Strength): https://goo.gl/sOj9x6
Kyle Hunt’s Instagram: https://www.instagram.com/huntfitness/
Shop Legion Supplements Here: https://legionathletics.com/shop/
---
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Click here: https://www.legionathletics.com/signup/
I get asked quite frequently about my personal training and eating habits.
People who read my books, read my articles, or listen to my podcasts know what I recommend in terms of training and dieting, but what does my personal regimen look like? In other words, what’s really going on behind the scenes when you peel back the curtain?
What’s my exact training routine and what do my meals look like? And which supplements am I taking and why?
Well, if you check out my Instagram stories, you’ll get glimpses now and then. I occasionally post videos of some sets during a workout or pictures of a meal.
But in this episode, I’m going to reveal the whole shebang. People ask to see a full day of eating or what a week of training looks like for me, and I understand. Seeing how someone who’s been dieting and lifting weights correctly for over a decade does things can be a valuable learning experience, so I’m going to give the people what they want.
And while I’ve answered these sorts of requests in past episodes of the podcast, these routines change over time, so it’s due time I give a little update. My answer got quite long, too, so I also decided to make this its own episode, rather than sticking it into a shorter Q & A episode.
So, if you’re curious how I’ve been eating and training during the COVID-19 lockdown, and what supplements I’ve been taking, find out in this episode.
Timestamps:
4:07 - How are you eating and training during quarantine?
52:24 - What supplements are you taking during quarantine?
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Mentioned on The Show:
Books by Mike Matthews: legionathletics.com/products/books/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
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In this episode, I interview Andrew, who used Bigger Leaner Stronger to transform his understanding of getting fit and finally start making real progress.
When Andrew was 240 pounds and out of shape, he decided to make a change. He wanted to lose some weight, and he did what most people do: hopped on the treadmill for endless hours of cardio, ate way too much, and . . . not much changed.
Eventually, he got fed up with spinning his wheels, did a bit of Googling, and found Bigger Leaner Stronger.
After reading the book, Andrew understood what he was doing wrong, and had a plan to fix it. He started following the BLS program and it helped him completely transform his physique and life.
He ended up losing 80 pounds while getting significantly stronger. In fact, the changes were so significant that his friends and co-workers started asking him what he was doing.
In this interview, Andrew and I talk about his story and the key lessons he’s learned along the way, including how he was eating and exercising before BLS, how misconceptions about “healthy” foods held him back, how he turned it all around by learning about macros and the fundamentals of proper training, and more.
So if you’re looking for a jolt of inspiration and like motivational stories, I highly recommend you listen to this episode.
6:46 - Where was your diet and fitness before you found me and my work?
12:01 - How did the enjoyment of exercise change when you started Bigger Learner Stronger?
14:21 - How was your perception of the 3rd edition versus the 2nd edition of Bigger Leaner Stronger?
16:56 - What were some obstacles you had to overcome?
22:02 - How have you improved in the skill of weightlifting?
23:03- What does mind muscle connection mean to you?
26:53 - Did you run into any obstacles with the types of food thats you were eating?
32:29 - What are you doing now for workouts?
---
Mentioned on The Show:
Books by Mike Matthews: https://legionathletics.com/products/books/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
You’ve probably heard that stretching is one of the pillars of an effective fitness plan, right up there with strength training and cardio.
This same message is shared by personal trainers, group fitness instructors, and coaches around the world:
You need to stay flexible to avoid injury, properly perform various exercises, and stay healthy into old age, and stretching is the best way to do this.
Others disagree.
Some say that stretching isn’t all that important for improving your fitness, and that it can negatively affect your performance and might not be as helpful for protecting against injuries as was once believed.
Others say that while stretching may have some merit in certain situations, it’s unnecessary for most people.
Who’s right?
Is stretching really an essential aspect of an effective fitness routine, or is it just an outdated ritual based on faulty past assumptions, like the idea we need to eat immediately after every workout or that doing more reps automatically leads to more muscle growth?
You’ll learn the answer in this podcast.
Specifically, you’re going to learn why people think stretching is important, whether or not stretching helps increase flexibility, prevent injuries, improve performance, and boost recovery and muscle growth, and the right (and wrong) ways to stretch, if you decide to do so.
Let’s dive in.
Timestamps:
3:59 - Why do we stretch?
6:48 - How does stretching impact our muscles?
10:38 - How does stretching impact your fitness and health?
14:16 - Does stretching help with injury prevention?
16:59 - Does stretching enhance performance?
21:33 - Can stretching help you gain muscle?
24:18 - Can stretching help with recovery?
27:35 - How do I correctly include stretching in my training?
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Mentioned on the show:
Books by Mike Matthews: https://legionathletics.com/products/books/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
“One of the most popular ways of telling if you're a healthy weight is bogus
“BMI Is A Terrible Measure Of Health”
“5 BMI Myths You Need To Stop Believing”
These are the titles of several articles on BMI and BMI charts published in recent years.
If you take their message at face value, then you’ll come to one conclusion:
BMI is outdated, overrated, and inaccurate, and it’s time we retired it for good.
In case you didn’t know, BMI stands for “body mass index,” and it measures the relationship between your height and weight.
BMI has been used by doctors for decades to help determine whether someone should consider losing or gaining weight, but recently this idea has come under fire.
Detractors say you can’t distill what it means to be healthy into a single number.
Some go further and say being overweight isn’t unhealthy, so why bother measuring BMI or worrying about your weight?
Others point out that BMI charts don’t work well for muscular people.
Who’s right?
The short story is twofold:
1) BMI charts are good at estimating the body fat percentage of large populations of people, and they do this quite well.
2) Although imperfect at estimating the body fat percentage of individuals, BMI charts are still decent barometers of whether or not you should lose weight.
The long story?
BMI charts are one of the best ways to get a quick bird’s-eye view of your body composition and overall health, but you should also rely on several other methods to get a more accurate estimate of your body fat percentage.
Let’s start by looking at what BMI is.
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Timestamps:
2:08 - What is BMI?
3:26 - What are the problems with BMI measurements?
7:04 - What does BMI measure well?
9:34 - What is a healthy weight and body composition?
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Mentioned on the show:
How to Calculate Your Body Fat Percentage: https://legionathletics.com/how-to-calculate-body-fat/
Legion VIP One-on-One Coaching: https://legionathletics.com/coaching/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
Well friends, it seems Quarantimes™ may finally be coming to an end.
Gyms here in Virginia are starting to re-open and other parts of the country are either already open or not far off from beginning the process.
Unless there’s a seismic shift in new cases of the virus, we’re on an upward trajectory towards some form of normalcy.
The real question now is how will the fitness industry adapt to our new reality?
Coronavirus isn’t miraculously vanished, of course, and it’s going to leave a lasting impact. Some businesses that couldn’t stay afloat have closed their doors permanently, and even corporate giants like Starbucks just announced they’re closing 400 stores in the US as a result of decreased sales due to the pandemic.
So how will gyms fare? And what effects will this have on the other areas of the fitness industry? If you’re a coach or personal trainer, is it time to pivot to a new career path?
To help make some Nostradamus-esque predictions, I invited Adam Schafer on the podcast.
If you’re not familiar with Adam, he’s a host of Mind Pump, one of the biggest health and fitness podcasts, which garners over 1 millions listens every month. He’s also a coach who’s worked with over 1,000 people, and taught other coaches how to be better leaders and sell their services. So, Adam knows a thing or two about business and recognizing trends in the industry.
In fact, that’s one reason why I started advertising Legion supplements on the Mind Pump podcast.
Anyhoo, in this episode, Adam and I talk about …
- The joys of texting
- “Microinfluencers” and podcast advertising
- How coronavirus will affect the fitness space including commercial gyms, home workout equipment, and country clubs
- Why the fitness industry isn’t likely to disappear and will continue to grow
- And more …
So, if you want to hear our thoughts on where the fitness industry is headed, get out your crystal ball and hit play!
Timestamps:
5:18 - Adam and Mike’s thoughts on texting
7:31 - Mike’s thoughts on Mind Pump’s coaching program
7:58 - Adam’s thoughts on effective advertising
22:28- What is the future of fitness after COVID-19?
1:10:07 - How do you think COVID-19 is going to affect the macro trend?
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Mentioned on The Show:
Mindpump Podcast: https://mindpumppodcast.com/
Mindpump Website: https://www.mindpumpmedia.com/
Adam's Instagram: https://www.instagram.com/mindpumpadam/
Mindpump YouTube: https://www.youtube.com/channel/UCq0hKkwnW5Cw1wQqu455WrA
Legion VIP One-on-One Coaching: https://legionathletics.com/coaching/
---
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Click here: https://www.legionathletics.com/signup/
So, here we are, hopefully closing in on the end of These Perilous Quarantimes.
Restaurants are opening, stonks are rising, and . . . at long last . . . gyms are unlocking their doors.
And that means a few things to us fitness folk:
1) If you’ve been slogging through bodyweight workouts, and the idea of doing another set of pushups instead of bench press makes you want to huff paint and chew someone’s face off, your salvation is nigh.
2) If you were lucky enough to snag some dumbbells or other exercise equipment before this thing went down (or were #dedicated enough to sell one of your kidneys in return for said exercise equipment), then you’ll be well-prepared to jump back into your old routine.
3) And either way, you can look forward to a heaping bowl of good ‘ol fashioned muscle soreness, something you may not have experienced since your newbie gains days.
I’m talking stabbed in the thighs with a rusty butter knife . . . pecs bludgeoned by Sauron’s mace . . . spinal erectors so tender you could sell them at Outback Steakhouse . . . kind of sore.
And that’s not so good.
While muscle soreness can be a fun novelty, in a strange, masochistic sort of way, you actually want to avoid it as much as possible when getting back into a workout routine.
Why?
Because muscle soreness makes it difficult to train with heavy weights, or at all, which means it’ll take you even longer to regain any muscle and strength you lost during the lockdown.
So, how should you ease back into weightlifting when your gym reopens?
How should you adjust your workouts to minimize muscle soreness?
How long will it take until you can return to your old routine?
You’ll learn the answers to all of these questions in this podcast.
Let’s find out!
---
Timestamps:
6:58 - Should I go to the gym as soon as it opens back up?
9:59- What has happened to my physique if I didn’t do many workouts during quarantine?
20:44 - What are some guidelines for going back to the gym?
32:38 - How many sets and reps per workout should I do for retraining?
43:42 - What training program should I follow for retraining?
---
Mentioned on The Show:
Legion VIP One-on-One Coaching: https://legionathletics.com/coaching/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster?
Sign up for my free newsletter! Click here: https://www.legionathletics.com/signup/
As of right now, I’ve produced over 500 episodes of Muscle for Life, totaling over 700 hours of content.
I’ve talked about a huge variety of things related to health, fitness, and lifestyle, ranging from the basics of diet and exercise like energy and macronutrient balance and progressive overload and training frequency and volume to fads like the ketogenic and carnivore diet and collagen protein to more unfamiliar territories like body weight set point and fasted cardio.
Some episodes resonate with my crowd more than others, but all of them contain at least a few key takeaways that just about anyone can benefit from (that’s what I tell myself at least).
And as cool as that is, it poses a problem for you, my dear listener:
Ain’t nobody got time for that.
Well okay, some people do make the time to listen to most or even all of my podcasts, but my wizbang analytics tell me that while many listeners tune in on a regular basis, they don’t catch every installment of Muscle for Life and thus miss out on insights that could help them get a little better inside and outside the gym.
People have also been saying they’d like me to do more shorter, multi-topic episodes, like my Q&As.
And so I got an idea: how about a “best of” series of podcasts that contains a few of the most practical and compelling ideas, tips, and moments from my most popular episodes?
This way, people who are new to the show can quickly determine if it’s for them or not, and those who enjoy what I’m doing but don’t have the time or inclination to listen to all of my stuff can still benefit from the discussions and find new episodes to listen to.
So, in this episode of The Best of Muscle for Life, you’ll be hearing hand-picked morsels from three episodes:
Paul Revelia on How to Keep Making Progress After Your "Newbie Gains"
Why Belly Fat Is So Stubborn (and How to Lose It)
Motivation Monday: How to Motivate Yourself to Keep Working Out
And we’ll be starting with number one, Paul Revelia on How to Keep Making Progress After Your "Newbie Gains"
Timestamps:
7:06- Paul Revelia on How to Keep Making Progress After Your "Newbie Gains"
19:40 - Why Belly Fat Is So Stubborn (and How to Lose It)
31:43 - Motivation Monday: How to Motivate Yourself to Keep Working Out
---
Mentioned on The Show:
legionathletics.com/podcast-104-paul-revelia/
legionathletics.com/how-to-lose-belly-fat-podcast/
legionathletics.com/motivation-monday-working-out/
Shop Legion Supplements Here: legionathletics.com/shop/
---
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Click here: www.legionathletics.com/signup/
Over the past few weeks, you’ve been bombarded with contradictory, confusing, and complex facts and figures about COVID-19.
At this point, the story most often repeated in the media goes like this:
While this story is more right than wrong based on the available evidence, it paints a grim, overly simplistic picture.
Here’s how Dr. Zhen Yan, the director of the Center for Skeletal Muscle Research at the University of Virginia’s Robert M. Berne Cardiovascular Research Center, puts it:
“All you hear now is either social distancing or ventilator, as if all we can do is either avoiding exposure or relying on a ventilator to survive if we get infected.”
Dr. Yan takes a more optimistic and, as you’ll see, evidence-based approach to the problem.
In a review study published by Dr. Yan and his colleague Hannah Spaulding at the University of Virginia, they explain how regular exercise can prevent or at least reduce the severity of one of the deadliest symptoms of COVID-19, a condition known as acute respiratory distress syndrome (ARDS).
Scientists have known for quite some time that exercise improves immune function and reduces your risk of getting sick, but it’s rarely mentioned in discussions about COVID-19.
In this episode, you’ll learn how exercise may be particularly helpful for combating the symptoms of COVID-19, how much you should exercise to get the benefits, whether or not you can exercise too much, and more.
Let’s go!
Timestamps:
12:42 - How does exercise protect you from COVID-19?
13:53 - How does COVID-19 cause acute respiratory distress syndrome (ARDS)?
15:46 - How does exercise reduce the severity of ARDS?
20:57 - How much cardio do I need to do to boost my body’s immune system?
22:46 - Does doing too much cardio and exercise impair my immune system?
---
Mentioned on the show:
Shop Legion Supplements Here: https://legionathletics.com/shop/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
This was a fun episode for me, because my guest is a fitness “godfather” of sorts who has greatly influenced my own work and career, as well as probably the most-requested guest from listeners.
I’m talking about the inimitable Alan Aragon, who has been at the forefront of the evidence-based fitness movement for over a decade now and has helped countless fitness enthusiasts, professional athletes, and top coaches.
So, it’s a treat to finally get him on the show!
If you’re not familiar with Alan, he’s a nutrition researcher and educator and creator of the first-of-its-kind research review in 2008, called AARR (Alan Aragon’s Research Review). He also has a true talent for translating science into practical application, making it work for normal people with real lives and not just subjects in a lab.
In this episode, I pepper Alan with a smattering of questions that I often receive from my readers, ranging from artificial sweeteners’ effects on weight loss and the gut microbiome, to the benefits of cyclical dieting and refeeds, to protein timing and “hyperfeeding.”
So, if any of those topics interest you, or you just want to hear from one of the fitness industry’s finest educators, tune in!
11:28 - Can artificial sweeteners affect weight loss?
14:47 - What is scaccharine’s effect on the gut microbiota?
22:38 - Will artificial sweeteners affect somebody that is already healthy and exercising?
49:07 - What are your thoughts on cyclical dieting?
49:07 - What are your thoughts on carbohydrate and fat intake?
53:08 - What are your thoughts on protein timing?
1:05:23- What is your general recommendation for servings of protein a day?
1:09:42 - Where can people find you and your work?
---
Mentioned on The Show:
Alan Aragon’s Research Review: alanaragon.com
Alan Aragon’s Instagram: www.instagram.com/thealanaragon
Shop Legion Supplements Here: legionathletics.com/shop/
---
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Click here: www.legionathletics.com/signup/
Golly gee willikers, 2020, you’re proving a rather harsh mistress, and nobody seems to know your safe word.
Tamagotchi?
Nickelback?
Antidisestablishmentarianism?
*sigh*
Okay so I’m going to be indelicate here:
This fucking sucks.
The Current Situation is yet more evidence of the degradation and injustice of our times, where viciousness and villainy appear victorious at every turn and charity and civility are circling the drain.
And I’m going to be honest—I don't know what the solution is.
It’s certainly not virtue signaling, though, so I’ll leave that to the hordes of hectoring hypocrites who gladly posture on social media about Important Issues™ but give precisely none of their time or money to the causes they publicly champion.
(Spoiler alert: they don’t actually care.)
What I do know, however, is that Martin Luther King Jr. was correct when he said, “Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.”
And so I reject any and all forms of hate, bigotry, and inequity, and strive to understand and uplift my fellows despite all reasons and invitations to do otherwise.
Ultimately, we’re all in this cauldron together and subjected to its cruel pressures, and I believe the greatest lesson we can learn is to love.
Anyhow, sermons aside, how about a quick hose down of some crass Legian commercialism? Let me load my potato gun with some Nickelodeons slime. All right, there we go. Fire in the hole.
---
Mentioned on The Show:
New Legion Labels: https://legionathletics.com/blog/
New Legion Gut Health Supplement (Balance): https://legionathletics.com/blog/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
My podcasts with Pat Flynn often delve into philosophical tangents and fortunately, have become especially popular.
The concepts we cover don’t just apply to fitness either. They can affect your whole mindset and offer life-changing benefits.
So, why not embrace the asides and dive even deeper?
In this episode, Pat and I talk about …
- What relativism is and whether or not truth is objective
- The purpose of freedom
- The nature of morality
- Modern politics and the trajectory of America’s 2-party system
- Our obligations towards others and ourselves in regards to health
- And more …
If you enjoy philosophical discussions that can give you something to scratch your chin about, listen to this podcast!
7:11 - What is your background?
14:26 - What is the purpose and point of freedom?
19:50 - What is relativism and should we take it seriously?
34:10 - What is a syllogism?
41:42 - What is the other option?
57:33 - Why do we have freedom?
62:53 - What are the cardinal virtues?
======
1:14:50 - What is morality and why is it important in our lives?
1:19:01 - How would you describe yourself now politically?
1:25:31 - Do we have moral obligations to others?
1:33:17 - What are some of the consequences of not acting responsibly?
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Mentioned on The Show:
Pat’s Podcast (The Pat Flynn Show): podcasts.apple.com/us/podcast/the-…ow/id1253261458
Pat’s Website (Chronicles Of Strength): www.chroniclesofstrength.com/
Pat’s Newest Book (How to Be Better at Almost Everything): www.amazon.com/gp/product/194688…667fa8215d7914530
What We Can’t Not Know by J. Budziszewski:https://www.amazon.com/What-We-Cant-Not-Know/dp/1586174819
Books by Mike Matthews: legionathletics.com/products/books/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: www.legionathletics.com/signup/
Supplementation can be overwhelming.
No matter what your goal is--build muscle, lose fat, improve health--there are hundreds of supplements to choose from.
And good luck trying to sort the wheat from the chaff.
If you're to believe the hype, many of these pills and powders have downright magical properties and are capable of performing downright miracles.
Just one bottle of this, you're told, will give you instant muscle gain. That one? It melts fat off your body. Those over there? They double your brainpower. And on and on.
I guess that's why so many people spend so much money on supplements.
Well, if a part of you has suspected that the supplement industry is more smoke and mirrors than science and substance, you're right.
It's an unregulated rough and tumble of a marketplace that's more or less a playground for rent-seeking bums and pirates.
That said, it's not all bad.
There are supplements that have good science behind them and that can help you optimize your health and physical and mental performance.
Take something simple like vitamin D, for example.
It was long thought to be important for just bone health but we now know that it plays a crucial role in a whole host of vital physiological processes, and unless you spend a lot of time in the sun, supplementation is the only way to give your body what it needs.
Fish oil is another good example because it provides your body with two nutrients that are otherwise hard to get enough of through diet alone:
- Eicosapentaenoic acid (EPA)
- Docosahexaenoic acid (DHA)
What are these molecules and why are they so important, you ask? What do they do in the body and what kind of benefits do they confer?
And what about fish oil supplements? Which ones are good and which aren't and why?
Listen to this episode to find out!
4:40 - What is a fish oil supplement?
8:53 - What are the benefits of getting enough EPA and DHA in your diet?
16:28 - How does an omega 3 fatty acid affect muscle gain?
18:21 - How much fish oil should I take?
20:02 - What are the different types of fish oil?
---
Mentioned on The Show:
Books by Mike Matthews:https://legionathletics.com/products/books/
Triton (Fish Oil): https://legionathletics.com/products/supplements/triton/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
Women face quite a few unique challenges that have downstream effects in their fitness journeys. You know, things like intimidation and peer pressure to stay near the cardio equipment at the gym and away from the weight section.
And then there’s the whole pregnancy and having kids thing.
To speak to these challenges, I invited Maria Blacutt onto the podcast. Maria is a personal trainer and mother of three who stays lean and strong in her 50s. She also started lifting 30 years ago in Bolivia in a male-dominated gym, so she knows first hand about the challenges women face.
Maria found her own way in the fitness world and discovered the benefits of heavy weight training and compound lifting. Finding my work has helped solidify what she discovered, though, and now she shares my content with her own clients.
In this episode, Maria and I chat about …
So, tune in if you want to learn how to get fit while raising children and how to stay lean and strong as you get older.
7:22 - How did you get into fitness?
15:53 - How did you manage to work out when you had kids?
27:25 - How long did it take for you to feel fit after having a baby?
29:23 - How have things changed now that you’re older? What are some of the key lessons you’ve learned?
34:18 - What type of foods do you get your protein from?
43:43- Do you feel like the fitness journey has been hard?
50:54 - How did you come across me and my work? How did that impact things?
---
Mentioned on The Show:
Maria's Instagram: https://www.instagram.com/strongmariastrong/
Save 15% on fat burners: https://legionathletics.com/products/fat-burners/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
I’ve written and recorded a lot of evidence-based content over the years on just about everything you can imagine related to building muscle, losing fat, and getting healthy.
I’ve also worked with thousands of men and women of all ages and circumstances and helped them get into the best shape of their lives.
That doesn’t mean you should blindly swallow everything I say, though, because let’s face it—nobody is always right about everything. And especially in fields like diet and exercise, which are constantly evolving thanks to the efforts of honest and hardworking researchers and thought leaders.
This is why I’m always happy to hear from people who disagree with me, especially when they have good arguments and evidence to back up their assertions.
Sometimes I can’t get on board with their positions, but sometimes I end up learning something, and either way, I always appreciate the discussion.
That gave me the idea for this series of podcast episodes: publicly addressing things people disagree with me on and sharing my perspective.
Think of it like a spicier version of a Q&A.
So, here’s what I’m doing:
Every couple of weeks, I’m asking my Instagram followers what they disagree with me on, and then picking a few of the more common or interesting contentions to address here on the podcast.
And in this episode, I’ll be tackling the following . . .
5:38- Are full body splits better than upper lower?
29:21 - Is long distance running bad for building a lean physique?
36:53 - Do fat burners actually work?
---
Mentioned on The Show:
Save 15% on fat burners: https://legionathletics.com/shop/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!Click here: https://www.legionathletics.com/signup/
If you’re having trouble losing weight and keeping it off…
If you’re battling hunger and cravings…
If you want to “reset” your system after a period of poor health habits…
Or if you generally just feel like crap…
You might find yourself seriously considering some sort of “detox diet.”
The yoga girl swears by a 3-day water cleanse. The smiley doctor guy says a juice diet can give you a shiny new liver. The raw food weirdo gushes about the wonders of eating everything uncooked. And don’t get me started about the Instagram “models” smugly posing with their green smoothies and kale chips.
The more you look, the more cleanses and detox programs you find, with each one apparently better than the last.
The problem, however, is all of them are missing the forest for the trees.
While it’s true your body is regularly exposed to a wide variety of toxic substances, and while some of them are particularly nasty and can accumulate in body fat, there’s no evidence that trendy “cleanses” and “detox diets” help mitigate the damage or rid the body of toxins.
That is, yes, your body has a certain amount of harmful chemicals deposited in its fat stores, but no, drinking a bunch of lemonade for a week isn’t going to do anything about it.
If you want to feel and look great for the rest of your life, you need to commit to several things:
- Exercising your body several hours per week (resistance training is particularly important).
- Eating a lot of high-quality food with special emphasis on plenty of fruits and vegetables.
- Not smoking.
- Consuming alcohol in moderation.
- Avoiding dependencies on drugs and medicines.
- Maintaining good sleep hygiene.
So, if you want to know why you should stop trying to detox your body, listen to this episode!
---
Timestamps
6:15 - Do toxins cause weight gain? What causes weight gain?
22:52 - What are toxins and how does the body process them?
28:23- Do detox diets help with rapid weight loss?
---
Mentioned on The Show:
Shop Legion Supplements Here: legionathletics.com/shop/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: www.legionathletics.com/signup/
Poke around online for weight loss tips, and you’ll invariably come across the idea that you shouldn’t eat at night.
Why?
Proponents of this idea usually claim that your metabolism doesn’t work as well at night, and thus any calories you eat are more likely to be stored as fat instead of being burned for energy.
Sounds ... kind of scien-y-ish ... but is it true?
Does your metabolism really slow down as the day drags on?
Are calories eaten in the evening inherently more fattening than calories eaten in the morning?
Can eating more calories in the morning and fewer calories in the evening really help you lose weight?
You’ll learn the answers to all of these questions in this podcast.
You’ll learn exactly why people think eating at night makes you gain weight, what really causes weight gain (hint: it’s not eating at night), and what science actually says about how late-night eating affects your metabolism.
Let’s get to it!
the morning?
3:43 - Does your metabolism get slower as the day goes on? Is your metabolism at its highest in the morning?
9:14 - Does intermittent fasting help you lose body fat?
18:29 - Does eating at night reduce your quality of sleep?
---
Mentioned on The Show:
Books by Mike Matthews: https://legionathletics.com/products/books/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
“My Life-Changing 30-Day Digital Detox”
“10 Signs You’re a Smartphone Zombie”
These are headlines you might see if you search the interwebz for digital “addiction.”
It’s no secret that people use their smartphones, social media, and various apps more than ever before.
The benefits of this technology are obvious, but there’s also a downside. We end up distracted, spending too much time on things that don’t matter, with less time for things that are important to us, like our health, families, and life goals.
But are these modern technologies really a new, unique problem? How can we navigate a world filled with limitless distractions?
To help shed some light on the topic, I invited Nir Eyal onto the podcast. Nir knows both sides of this coin intimately.
His first book, Hooked, is all about how to build habit-forming products. He's helped numerous companies (including the New York Times) build “addictive” products that can do good in your life and he’s even taught a course on the subject at Stanford Graduate School of Business.
But by being so intertwined with the inner workings of habit-formation, Nir also knows how to break habits and make these apps and services serve us rather than the other way around.
That’s why Nir wrote his latest book, Indistractable, which is what this podcast is all about. In this interview, Nir helps us understand ...
- The root causes of distraction and how productive tasks can still be distractions
- Why you shouldn't try to be satisfied or happy all of the time
- How to "surf the urge" and supercharge your willpower
- Why you should timebox your day
- How to discover your values and find what resonates with you
- And more ...
So if you want to take back your life and not feel so addicted to apps and services, listen to this podcast.
8:13 - You went from writing a book about getting people hooked on products, to a book that is intended to help people avoid that. How did that happen?
16:38 - What is the difference between external and internal triggers?
22:20 - How do we get better at embracing discomfort?
49:33 - How does time boxing work and how do you use it?
53:04 - What are your thoughts on finding your personal values?
---
Mentioned on The Show:
Indistractable by Nir Eyal: NirAndFar.com/Indistractable
Schedule Maker Tool: nirandfar.com/schedule-maker/
Summary Article: www.nirandfar.com/skill-of-the-future/
Distraction Guide here: www.nirandfar.com/distractions/
Habits vs routines article here: www.nirandfar.com/habits/
Nir's Instagram: www.instagram.com/neyal99/
Books by Mike Matthews:
This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
---
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Click here: www.muscleforlife.com/signup/
I’ve churned through over 150,000 emails, social media comments and messages, and blog comments in the last 6 years.
And that means I’ve fielded a ton of questions.
As you can imagine, some questions pop up more often than others, and I thought it might be helpful to take a little time every month to choose a few and record and share my answers.
So, in this round, I answer the following three questions:
- What is positive nitrogen balance?
- How bad is sitting?
- How can you lose muscle from specific body parts?
If you have a question you’d like me to answer, leave a comment below or if you want a faster response, send an email to mike@muscleforlife.com.
Recommended reading for this episode:
legionathletics.com/sitting-is-the-new-smoking/
legionathletics.com/energy-balance/
Timestamps:
3:36 - Can you lose fat and build muscle at the same time if you maintain a positive nitrogen balance?
14:57 - How do I lose muscle from a specific body part?
26:24 - How detrimental is sitting?
---
Mentioned on The Show:
Legion VIP One-on-One Coaching: legionathletics.com/coaching/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: www.legionathletics.com/signup/
You’re about to start a weight loss diet.
You know you need to eat fewer calories than you burn.
You know roughly how much you need to eat every day to lose weight.
Maybe you even have a meal plan mapped out.
But there’s still one question you haven’t been able to answer: how long should you stay in a calorie deficit?
If you poke around online you’ll see different theories about the “ideal” length of time you should stay in a deficit before giving your body a break.
Some say you should diet no longer than 12 weeks.
Others say you can diet as long as you want.
And others say you should only stay in a deficit for a few weeks at a time before taking a diet break, giving your body and mind a breather, and then enduring another bout of dieting.
Who’s right?
Well, here’s the truth of the matter:
How long you should spend in a calorie deficit boils down to how fast you can lose fat without losing muscle, and this depends on how much fat you have to lose and how lean you want to get.
So, instead of giving you a one-size-fits-all answer like “12 weeks,” I’m going to show you how to decide exactly how long you should stay in a calorie deficit to reach your goal weight.
Let’s start by looking at how fast you can lose fat without losing muscle.
3:41- How long do I need to be in a calorie deficit?
7:07 - How do you calculate how much fat you can lose before you lose muscle?
16:48 - How long should i stay in a calorie deficit and when should I take a diet break?
23:29 - How do you do a diet break?
---
Mentioned on The Show:
Legion VIP One-on-One Coaching: legionathletics.com/coaching/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: www.legionathletics.com/signup/
Humans are social creatures.
We like having our “tribe”—people we can rely on when times get rough or who we can celebrate with when times are good.
That said, most of us have experienced negative Nancys who just bring us down. Maybe they’re always complaining, or they’re a business partner not pulling their own weight, or they only share bad news, these people make your life worse when you interact with them.
A simple step to make your life better, then, is not only eliminating these people from your life, but avoiding them in the first place.
And that’s exactly what I chat with Jordan Harbinger about on this episode of the podcast.
In it, we discuss how to foster good relationships, how to avoid “radioactive” people, how to develop a sense of self worth, and “one simple trick” to cultivate a network in just a few minutes a day.
In case you’re not familiar with Jordan, he’s been coaching people on relationships and social skills for over 10 years and is the host of the award-winning Jordan Harbinger Show, one of Apple’s most downloaded podcasts.
Let’s dive in!
11:33 - How can you overcome the scary feeling of making a big change in your life?
14:43 - How do you analyze a situation and see how that decision will affect your life?
21:21 - Do you think it’s common for a person to stay with someone so they can blame their failures on them?
23:14 - Does this also apply to romantic relationships?
28:41 - How do you develop a sense of self worth?
54:06 - How do you deal with people who bring you down?
01:00:22 - How do you cultivate a healthy network?
01:06:13 - How do you network under 6 minutes?
01:09:01 - What can you bring into this person’s life that can benefit both people?
01:23:42 - Where can people find you and your work?
---
Jordan Harbinger's Website: www.jordanharbinger.com/
Jordan Harbinger's Podcast: www.jordanharbinger.com/subscribe-to-the-podcast/
Jordan Harbinger's Instagram: www.instagram.com/jordanharbinger/
Legion VIP One-on-One Coaching: legionathletics.com/coaching/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: www.legionathletics.com/signup/
As of right now, I’ve produced over 500 episodes of Muscle for Life, totaling over 700 hours of content.
I’ve talked about a huge variety of things related to health, fitness, and lifestyle, ranging from the basics of diet and exercise like energy and macronutrient balance and progressive overload and training frequency and volume to fads like the ketogenic and carnivore diet and collagen protein to more unfamiliar territories like body weight set point and fasted cardio.
Some episodes resonate with my crowd more than others, but all of them contain at least a few key takeaways that just about anyone can benefit from (that’s what I tell myself at least).
And as cool as that is, it poses a problem for you, my dear listener:
Ain’t nobody got time for that.
Well okay, some people do make the time to listen to most or even all of my podcasts, but my wizbang analytics tell me that while many listeners tune in on a regular basis, they don’t catch every installment of Muscle for Life and thus miss out on insights that could help them get a little better inside and outside the gym.
People have also been saying they’d like me to do more shorter, multi-topic episodes, like my Q&As.
And so I got an idea: how about a “best of” series of podcasts that contains a few of the most practical and compelling ideas, tips, and moments from my most popular episodes?
This way, people who are new to the show can quickly determine if it’s for them or not, and those who enjoy what I’m doing but don’t have the time or inclination to listen to all of my stuff can still benefit from the discussions and find new episodes to listen to.
So, in this episode of The Best of Muscle for Life, you’ll be hearing hand-picked morsels from three episodes:
Jeff Nippard on building your best butt ever
The Best Diets and Workouts for Your Body Type
MFL Book Club Podcast: 7 Habits of Highly Effective People by Stephen Covey
And we’ll be starting with number one, Jeff Nippard on building your best butt ever.
---
4:48 - Jeff Nippard on building your best butt ever
19:13 - The best diets and workouts for your body type
26:52 - MFL Book Club Podcast: 7 Habits of Highly Effective People by Stephen Covey
---
Mentioned on The Show:
https://legionathletics.com/podcast-jeff-nippard/
https://legionathletics.com/body-type-podcast/
https://legionathletics.com/mfl-book-club-podcast-7-habits-of-highly-effective-people/
Shop Legion Supplements Here: legionathletics.com/shop/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
If you’ve read anything about bodybuilding, you’ve probably heard about something called “the pump.”
In a nutshell, this refers to the temporary increase in muscle size that occurs when you lift weights.
Bodybuilders have been strangely obsessed with this phenomenon since people started lifting weights, and according to many, it’s the cheat code for unlocking rapid muscle growth.
George Butler and Charles Gaines, authors of Pumping Iron: The Art and Sport of Bodybuilding, claimed getting a muscle pump, “feels like one of those fast-frame films of flowers blooming or seeds ripening; the muscles seem actually to go from pod to blossom in seconds under the skin.”
This explanation reveals one of the main reasons weightlifters like getting a pump: it’s a visible sign your efforts in the gym are paying off. Your muscles are getting bigger before your eyes!
This preoccupation with the pump hasn’t waned, either.
You’ll still find articles touting the benefits of “chasing the pump”—bodybuilder lingo for doing lots of reps with short rest periods until your muscles are swollen and sore.
Others counter that chasing the pump is a fool’s errand. Temporary muscle swelling has nothing to do with muscle growth, and your time is better spent getting as strong as possible, they say.
So, who’s right?
In this podcast, you’re going to learn what the pump is, what causes it, why people think it’s important, why it isn’t essential for muscle growth, and why it’s still worth doing some “pump” training in your workouts to get the best results.
Let’s get started!
---
6:20 - What is the pump?
8:23 - What is pump training and is it good for building muscle and strength?
17:31 - How can I program pump training?
---
Mentioned on The Show:
Shop Legion Supplements Here: https://legionathletics.com/shop/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
“How many sets should I do?”
“When should I add more volume and how?”
These are questions I get all the time, and especially lately. That’s because some recent studies have shown that basically, the more you do in the gym, the more you grow.
Some studies suggest that doing as many as 40 sets per muscle group per week results in more growth than doing 20 sets.
Is that really true though? And if so, how many sets should you be doing every week for optimal growth? Should we just do as many sets as possible?
And on the opposite side of the coin, is there a minimum amount of volume we can get away with?
To help answer these questions, I invited James Krieger back onto the podcast. Not only is he a published scientist and researcher, but he’s an accomplished writer who’s published a humongous treatise on training volume on his blog Weightology. His work is a legitimate “bible” on training volume that’s examined just about every study you’d be able to find on this hot topic.
In this episode, James enlightens us on …
- The different methods of counting volume and which one’s best
- How many sets beginners should do and how that changes as you get more advanced
- Whether you can “resensitize” your muscles to volume increases
- If you should “cycle” your volume
- How to specialize certain muscle groups
- And a lot more!
So, if you want practical guidelines on how much volume you should do for optimal training, and how to keep making gains, and breach plateaus, listen to this episode.
7:02 - What is volume?
8:56 - Why do you prefer number of hard sets over total reps?
10:13 - How much volume should I be shooting for, for each of the major muscle groups?
14:23 - Why do you have to up the stimulus from intermediate to advance weightlifting?
20:02 - At what point should you consider doing more, how far can you take it, and why?
26:37 - How would you approach focusing on one major muscle group?
36:16 - With the studies that showed growth with lower volumes, were those with experienced weight lifters?
37:22 - Is there a point where volume doesn’t become a stimulus anymore?
45:11 - What are your thoughts on direct versus indirect volume?
49:42 - Where can people find you and your work?
---
Mentioned on The Show:
James Krieger's Website: https://weightology.net/
Shop Legion Supplements Here: https://legionathletics.com/shop/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
“Can you recommend a book for…?”
“What are you reading right now?”
“What are your favorite books?”
I get asked those types of questions a lot and, as an avid reader and all-around bibliophile, I’m always happy to oblige.
I also like to encourage people to read as much as possible because knowledge benefits you much like compound interest. The more you learn, the more you know; the more you know, the more you can do; the more you can do, the more opportunities you have to succeed.
On the flip side, I also believe there’s little hope for people who aren’t perpetual learners. Life is overwhelmingly complex and chaotic, and it slowly suffocates and devours the lazy and ignorant.
So, if you’re a bookworm on the lookout for good reads, or if you’d like to get into the habit of reading, this book club for you.
The idea here is simple: Every month, I’ll share a book that I’ve particularly liked, why I liked it, and several of my key takeaways from it.
I’ll also keep things short and sweet so you can quickly decide whether the book is likely to be up your alley or not.
Alright, let’s get to the takeaways.
---
Mentioned on The Show:
Books by Mike Matthews: https://legionathletics.com/products/books/
---
Want to be notified when my next book recommendation goes live?
Hop on my email list and you’ll get each new installment delivered directly to your inbox.
Click here: https://www.muscleforlife.com/signup/
In this episode, I interview Chris, who used my work to help turn his life around and even escape depression.
When he first started working out, he didn’t know what he was doing with his training or diet. But thanks to newbie gains, he made progress anyway and learned to enjoy lifting weights.
Along the way, though, things started to turn sour outside the gym.
Financial troubles mounted, his relationship began to unravel, and Chris stopped going to the gym. He gained more and more weight as stress and depression began to take their toll, and then things came to a head: Chris and his wife separated.
That was the moment he decided to get back in shape.
It was around this time his brother (who lost over 200 pounds following Bigger Leaner Stronger!) introduced him to my work. Chris started following the Bigger Leaner Stronger program inside and outside the gym and, well, it helped him completely transform his life.
He lost a boatload of fat, getting down to 15% body fat, added a ton of strength to his big lifts, and perhaps most importantly, was able to stop taking medication for depression.
In this interview, Chris and I discuss his story, how he originally fell off the rails, how stress and strained relationships impacted his physical fitness, and how he turned it all around, including the small changes he started making to build long-lasting habits, how he improved his mental health, and more.
So if you’re looking for a jolt of inspiration and like motivational stories, I highly recommend you listen to Chris’s.
7:10 - Where were you before and after finding Legion?
8:08 - How much weight did you lose and what was your body fat percentage at the beginning?
12:39 - What was going on in your life before you started getting back into shape?
16:33 - At what point in your life did you come across Legion?
19:05 - How long did it take your brother to lose 200lbs?
19:52 - How has getting back into working out affect your headspace?
23:26 - How was it transitioning into a better diet?
27:47 - What does your current diet look like?
38:29 - What are your future plans?
---
Mentioned on The Show:
Books by Mike Matthews: https://legionathletics.com/products/books/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
Well, here we are, quarantined because of this VIRAL BOOGALOO blitzing around the world like it’s 1941, ravaging the defenseless lungs of tens of thousands of men, women, and children.
Gyms are shuttered, Charmin Ultra Soft is now worth its weight in gold ammo, and protein bars have become a prized delicacy.
The worst part for us fitness folk?
HOME. WORKOUTS.
Because for most of us, that means instead of our divine daily communion with the iron, we have to putz around with boring bodyweight exercises and bands.
Guess what, though? Home workouts don’t have to be an unproductive slog.
Although you can’t fully replicate the effectiveness of compound weightlifting, you can still gain (or at least maintain) muscle and strength with a well-designed home workout routine consisting of bodyweight exercises. And if you have some bands or dumbbells, that’s even better.
So, if you want to learn how to work out at home when you can’t go to the gym, keep reading. You’ll learn the best bodyweight, band, and dumbbell exercises, and I’ll share workout routines you can start right away to stay swole through these trying times.
Before we get to that, though, let’s address a question I’m sure you’ve asked yourself already.
---
Time Stamps:
4:26 - Should I go back to the gym after the COVID-19 restrictions have been lifted?
15:58 - Are home workouts worth it?
26:17 - What are the best body weight exercises?
30:00 - What is the best way to use resistance bands in home workouts?
13:11 - What is the best way to use dumbbells and kettlebells in home workouts?
35:56 - What is the best home workout routine?
44:17 - What equipment should I have for home workouts?
45:37 - What are some advanced strategies for making my home workouts more effective?
48:31 - How do you use tourniquets and knee wraps properly?
50:31 - Should I incorporate sprinting to my home workout routine?
---
Mentioned on The Show:
Books by Mike Matthews: https://legionathletics.com/products/books/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
The argument over whether or not men and women should train differently is an old one.
Years ago, “experts” said women should train with light weights and high reps to “tone” and “sculpt” their bodies, whereas men should train with heavy weights and low reps to pack on muscle.
In the past few years, the pendulum has swung in the other direction, with many people claiming women and men should follow the exact same training programs.
And others say that while men and women should follow most of the same training principles, they should still follow slightly different programs for optimal results.
Who’s right?
Well, I tend to fall into the latter camp (the principles of training remain the same, but how they’re applied differs for men and women), but I also wanted to pick the brain of author, coach, and podcaster, Mark Rippetoe.
In this episode, Mark edumacates us on ...
- How and why women differ from men in terms of strength performance
- What neuromuscular efficiency is and why it matters when designing a strength training program
- What vertical jumping skill tells us about motor units, power, and raw strength
- Why women should train with triples
- And more ...
Press play and let’s dive in!
12:54 - What’s the significance in the difference of a vertical jump?
32:26 - Why do singles for women translate into better performance?
44:20 - How would you take menstrual cycles into account?
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Mentioned on The Show:
Mark Rippetoe's Website: https://startingstrength.com/
Mark Rippetoe's Podcast: https://startingstrength.com/radio
Save up to 30% during Legion’s Spring Sale: https://legionathletics.com/shop/
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It’s hard to believe that just a few weeks ago, life was business as usual.
Now, we’re just a few weeks into the COVID-19 lockdown, and it’s looking like this will be the “new normal” for at least another few months.
And us fitness folks are having a time of it.
For one thing, you have to work out from home, and if that weren’t bad enough, some grocery stores are running out of stock on meat, vegetables, fruit, and other healthy staples.
So you’re probably wondering, how the heck are you supposed to eat healthy through this mess?
Should you cut, bulk, or maintain?
And how are you supposed to avoid overeating?
You’ve probably seen news stories about people binge eating junk food to mollify their frayed nerves, and others grazing throughout the day to mitigate their boredom, leading some people to call weight gained during the lockdown the “quarantine 15” or “COVID-15.”
Well, the good news is that if you know what you’re doing, eating healthy during the quarantine is bat . . . er . . . duck soup.
In this podcast, you’ll learn exactly how you should diet to not only avoid getting fat, but to maintain your muscle mass and even lose fat while stuck inside.
Let’s get started!
2:18 - Should I be cutting during quarantine?
12:03 - Should I be lean bulking during quarantine?
19:08 - How can I avoid overeating?
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Mentioned on The Show:
Save up to 30% during Legion’s Spring Sale: https://legionathletics.com/shop/
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Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
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This episode is part of a monthly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
One Monday every month, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back for the latest and greatest installment.
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Mentioned on The Show:
Legion Supplements: legionathletics.com/shop/
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I’ve written and recorded a lot of evidence-based content over the years on just about everything you can imagine related to building muscle, losing fat, and getting healthy.
I’ve also worked with thousands of men and women of all ages and circumstances and helped them get into the best shape of their lives.
That doesn’t mean you should blindly swallow everything I say, though, because let’s face it—nobody is always right about everything. And especially in fields like diet and exercise, which are constantly evolving thanks to the efforts of honest and hardworking researchers and thought leaders.
This is why I’m always happy to hear from people who disagree with me, especially when they have good arguments and evidence to back up their assertions.
Sometimes I can’t get on board with their positions, but sometimes I end up learning something, and either way, I always appreciate the discussion.
That gave me the idea for this series of podcast episodes: publicly addressing things people disagree with me on and sharing my perspective.
Think of it like a spicier version of a Q&A.
So, here’s what I’m doing:
Every couple of weeks, I’m asking my Instagram followers what they disagree with me on, and then picking a few of the more common or interesting contentions to address here on the podcast.
And in this episode, I’ll be tackling the following . . .
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4:12 - Is heavy compound lifting really best for newbies who are going it alone in the gym?
14:14 - Should you really be training your arms in the range of 4-8 reps?
22:45 - Is HIIT better for fat lost?
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Mentioned on The Show:
Books by Mike Matthews: legionathletics.com/products/books/
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“When’s your next book coming out?”
“What kind of supplements are you going to release next?”
“What would you name your boat if you had one?”
I’m asked questions like these all the time and so I thought I’d start doing monthly updates about what’s new and exciting here at Legion HQ.
So here’s a quick hosedown of what me and my jolly band of pirates and bums have been up to lately.
Enjoy!
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Mentioned on The Show:
Legion Rebrand: https://legionathletics.com/new-and-exciting-march-2020/
Legion Health Boosters: https://legionathletics.com/products/supplements/
Books by Mike Matthews: https://legionathletics.com/products/books/
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If you’re like most people, you’ve been paying attention to what’s happening with coronavirus.
Over 300,000 people have taken ill as of this writing and, depending on who you ask, the death rate ranges from 0.3 to 1 to 3% (one of the latest studies pins this number right in the middle at 1.4%).
This makes it slightly more deadly than the flu, and significantly more deadly for those who are over 60 years old.
While it’s easy to blow the situation out of proportion (and the media firestorm isn’t helping), it’s still wise to do everything you can to shore up your immune system in times like these.
You’re probably already taking preventative measures like washing your hands, avoiding large crowds, and so forth, but you’re still exposed to thousands of different germs every day (and possibly, COVID-19). That’s not to mention the thousands of other seasonal diseases that sweep around the world every year like a swarm of locusts.
And if one of these germs manages to sneak past your guard, it’s up to your immune system to knock them out before they make you sick.
That raises the question: can you do anything to boost your immune system?
If so, which methods work and which don’t?
You’ll learn the answers to all of those questions and more in this podcast.
So, let’s start with discussing what the immune system is and how it works, and then we’ll get to how to strengthen it and how to prevent and quickly overcome illnesses.
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Mentioned on The Show:
Books by Mike Matthews: https://legionathletics.com/products/books/
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Scott Carney is an interesting guy doing fascinating things.
I first had him on the podcast to discuss his New York Times Bestseller What Doesn’t Kill Us, which took an investigative look at “hacking” our bodies and using the environment to stimulate our biology.
Specifically, Scott went on a journey with biohacking legend Wim Hof, using special breathing techniques to push the limits of strength and endurance, submerging himself in ice water and climbing a freezing mountain with only a pair of shorts.
Scott decided to take what he learned from Wim even further in his newest book, The Wedge, where he explores controlling mind and body to hijack stress and experience life in a whole new way.
In this podcast, we discuss . . .
- How too much comfort can actually be unhealthy
- Developing unstoppable grit
- Using kettlebell tossing to enter a flow state
- Creating new neural symbols to change your experience of sensations
- And so much more . . .
Let’s dig in!
4:47 - What is The Wedge and why did you write it?
7:44 - Is there a spiritual or paranormal component to how you respond?
9:42 - Can you change the way your body instinctively reacts?
14:14 - How do you change the way your body instinctively reacts?
18:52 - Does controlling comfort enhance other aspects in your life?
27:34 - Can change your emotional response to danger?
37:24 - Are there other interesting techniques that you discuss in your book?
48:44 - What do you mean when you say there is a spiritual element to your practice?
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Mentioned on The Show:
Scott’s Carney's New Book - The Wedge: https://www.scottcarney.com/the-wedge
Scott Carney’s Instagram: https://www.instagram.com/sgcarney/
Scott Carney’s Facebook: https://www.facebook.com/scottcarneyauthor/
Scott Carney’s Twitter: https://twitter.com/sgcarney
Books by Mike Matthews: https://legionathletics.com/products/books/
---
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Click here: https://www.legionathletics.com/signup/
FRANDO!
It’s-a-me, your Pandemic Pal, Corona Chum, and Quarantine . . . uhhhh . . . Quixote?
And here we are, socially stranded, steadily sanitized, and slightly stir crazy thanks to The Rona, which isn’t merely “another flu,” as many not-doctors on (delete your) Instagram would have you believe.
But hey, there are some white clouds in the sky, too.
For instance . . .
1) Thanks to the cancellation of sports, many men have discovered they live with women and children who seem pretty nice.
2) We’ve discovered how someone eating bat soup in China can cause a worldwide shortage in toilet paper.
3) This may lead to an orgiastic baby boom, and in the 2030s, we’ll witness the rise of THE QUARANTEENS.
Ha ha ha, and that’s not all sweet cheeks—open your mouth, so I can ladle some more rich, creamy good news into it.
According to a March 19th message from Harvard Health Publishing . . .
- Most people with COVID-19 recover. Estimates now suggest that 99% of people infected with the virus that causes COVID-19 will recover. Some people have no symptoms at all. And while thousands of people have died, the overall death rate is about 1% (or perhaps even lower), far less than MERS (about 34%), SARS (about 11%), or Ebola (90%), though higher than the average seasonal flu (0.1%).
- Children seem to be infected less often and have milder disease. According to the CDC, the vast majority of infections so far have afflicted adults. And when kids are infected, they tend to have milder disease.
- The number of new cases is falling where the outbreak began. During his speech declaring the new coronavirus outbreak a pandemic, the director-general of the WHO pointed out that “China and the Republic of Korea have significantly declining epidemics.” In fact, Wuhan province (site of the very first cases) has just reported no new local cases for the first time since the outbreak began.
- Scientists around the world are making breakthroughs in developing a vaccine. For instance, vaccination trials are already underway at Kaiser Permanente, Israeli scientists are nearing development of their first vaccine, and China is testing five different vaccine options, claiming it could have one ready by next month.
- Many businesses have stepped up to help us through the crisis. The sports world is raising money for stadium employees, Uber Eats is divvying out free delivery to help independent restaurants, professional soccer players are entertaining viewers with a FIFA tournament, and restaurants are doling out free food to those in need, to name just a few out of dozens.
What’s more, if we all comply with the requested precautions, we may get to enjoy a tide of positive developments and see a marked shift toward normalcy by the end of next month.
So, let’s just mind our own business for a couple of weeks, and then we’ll be able to say we survived the Great Toilet Paper Crisis of 2020 and not . . . something else.
That said, if you’re new to working (and working out) from home, the quarantined life is a long row to hoe.
How are you supposed to organize your day? What should you do with your newfound free time? How do you keep from skipping workouts, eating too much, frittering away all your time on social media and entertainment, and shirking your work?
That’s what this podcast will be all about.
Before we get to all of that, however, let’s begin with a bit of perspective.
5:00 - How do I manage my time better?
14:19 - What should my routine look like?
23:06 - How can I eat well?
34:17 - How do I stay productive and busy?
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Mentioned on The Show:
Legion VIP One-on-One Coaching: https://legionathletics.com/coaching/
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Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https:/
For centuries, women were more or less excluded from organized athletics, relegated to more “feminine” tasks like being homemakers or taking care of children.
A lot has changed.
Women have their own leagues and divisions in all sports now, and while the WNBA might not ever be as popular as the NBA, for example, things are more equal now than they’ve ever been.
But it’s been a gradual process that took many iconoclastic women to get to this point.
To learn more about the culture of women’s strength and the history of women in sports, I invited journalist Haley Shapley on the podcast.
In this episode, we discuss Haley’s new book Strong Like Her, which offers a deep dive into the world of women’s athleticism throughout history. We chat about . . .
- How she got involved in women’s sports and why she wrote the book
- How you’re in control of your body and can avoid getting bulky
- The differences in how women and men are treated in sports
- Unique challenges women face like being paid less and lack of sufficient maternity leave
- The different dimensions of athleticism and why men are viewed as more athletic
Let’s get to it!
4:57 - What inspired you to make this book?
7:21 - How was that experience for you personally?
17:24 - What were some of the most inspiring stories you wrote about?
28:50 - What are your thoughts on the challenges that women face today?
39:13 - Where can people find you and your work?
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Mentioned on The Show:
Haley Shapley’s New Book - Strong Like Her: https://www.simonandschuster.com/books/Strong-Like-Her/Haley-Shapley/9781982120856
Haley Shapley’s Instagram: https://www.instagram.com/haleyshapley/
Haley Shapley’s Website: https://www.haleyshapley.com/
Legion VIP One-on-One Coaching: https://legionathletics.com/coaching/
---
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Click here: https://www.legionathletics.com/signup/
The issue of transgender women competing in women’s sports has become a hot button affair in recent years, mostly because many are blowing biological women out of the water, and in some cases, setting records that no biological woman will likely ever be able to break.
Some people argue this isn’t a problem, because men who have transitioned to women and follow official competitive protocols don’t have any advantages over other women.
Others argue that the significant physical advantages that men enjoy over women, such as more strength, speed, and power, can’t be eliminated by hormone therapy, and thus, biological men shouldn’t be able to compete against biological women.
Who’s right?
I invited Dr. Greg Brown onto the podcast to help explain what science has to say on the matter. He’s a professor of Exercise Science at the University of Nebraska Kearney who recently wrote an “expert declaration” on this very subject that examines all of the relevant research currently available.
In this interview, Dr. Brown breaks it all down, explaining the physical advantages men enjoy over women, how much they matter in sports, and what happens to them after men transition to become women.
Press play and tune in!
5:02 - Who is Gregory Brown and what is his background?
6:14 - Why did you write this controversial expert declaration?
7:17 - What are these inherent advantages that men have compared to women?
12:46 - How do physiological differences affect performance?
15:00 - How does transitioning before puberty affect the body?
19:27 - What are your thoughts on how this could affect women’s sports?
22:50 - If there are physical advantages in transgenders, where should we go from here? Should we ban them from women’s sports?
29:01 - How does your average transgender athlete compare to an elite women athlete?
44:19 - Where can people find you and your work?
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Mentioned on The Show:
Dr Gregory Brown’s Declaration: https://img1.wsimg.com/blobby/go/a69528e3-c613-4bcc-9931-258260a4e77f/downloads/2020.01.07%20G%20Brown%20Report%20Executed.pdf?ver=1578668890484
Legion VIP One-on-One Coaching: legionathletics.com/coaching/
---
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In this episode, we’ll digress from our regular programming on how to lose fat, gain muscle, and stay healthy, and enter the world of professional sports with David Nurse, who’s one of the premier shooting coaches in the NBA.
David once had aspirations to play in the NBA himself, but eventually, he learned the painful truth that he simply wasn’t good enough to compete at the highest levels of the sport.
This was a tough row to hoe for David, who had devoted most of his life to the sport. Basketball was more or less all he knew and loved, and if he couldn’t make it as a pro, what else was he supposed to do?
Instead of quitting his passion, however, David redirected it, successfully pivoting to a career of helping other good athletes become great. And today, he works with some of the best players in the world to help them continue to hone not just their physical talents but their mental game, as well.
So, if you’ve ever wondered what professional sports teams do when the cameras aren’t running to achieve such superhuman feats of athleticism, you’ll enjoy this episode.
In this episode, David talk about . . .
- How David transitioned from failed player to coach for some of the best basketball players in the world
- How a "swag reel" can help players get into a flow state
- Why preparation and confidence are the true keys to success
- The importance of wanting to be educated and coached
- The unseen extra work that creates elite athletes
Click the player below to listen!
9:48 - How did you transition from being a player to coach?
13:54 - What are some of the negative talk and self limiting beliefs that you help NBA players overcome?
17:40 - What are the things that you can do to get a high probability that can produce a positive return? How do you put yourself into that situation as much as possible?
25:07 - How do you make what you say persuasive to NBA players?
38:09 - How do you help cultivate the willingness to be coached in the NBA players that you work with? With NBA players that aren’t born with extraordinary talent, how do you persuade them?
56:50 - What is your book Pivot and Go about?
58:11 - What are some examples of shifting your mindset?
Mentioned on The Show:
David Nurse's Book - Pivot and Go: http://davidnurse.com/book/
David Nurse's Podcast (The 1%): https://linktr.ee/davidnurse5
David Nurse's Website: http://davidnurse.com/
David Nurse's Instagram: https://www.instagram.com/davidnursenba/
Shop Legion Supplements Here: https://legionathletics.com/shop/
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As of right now, I’ve produced over 500 episodes of Muscle for Life, totaling over 700 hours of content.
I’ve talked about a huge variety of things related to health, fitness, and lifestyle, ranging from the basics of diet and exercise like energy and macronutrient balance and progressive overload and training frequency and volume to fads like the ketogenic and carnivore diet and collagen protein to more unfamiliar territories like body weight set point and fasted cardio.
Some episodes resonate with my crowd more than others, but all of them contain at least a few key takeaways that just about anyone can benefit from (that’s what I tell myself at least).
And as cool as that is, it poses a problem for you, my dear listener:
Ain’t nobody got time for that.
Well okay, some people do make the time to listen to most or even all of my podcasts, but my wizbang analytics tell me that while many listeners tune in on a regular basis, they don’t catch every installment of Muscle for Life and thus miss out on insights that could help them get a little better inside and outside the gym.
People have also been saying they’d like me to do more shorter, multi-topic episodes, like my Q&As.
And so I got an idea: how about a “best of” series of podcasts that contains a few of the most practical and compelling ideas, tips, and moments from my most popular episodes?
This way, people who are new to the show can quickly determine if it’s for them or not, and those who enjoy what I’m doing but don’t have the time or inclination to listen to all of my stuff can still benefit from the discussions and find new episodes to listen to.
So, in this episode of The Best of Muscle for Life, you’ll be hearing hand-picked morsels from three episodes:
Eric Helms on the Simple Science of Making “Lean Gains”
Helping people, building a brand, and my biggest lessons learned
Here’s How I Go About Setting and Achieving My Goals
And we’ll be starting with number one, the simple science of making lean gains with Eric Helms.
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Timestamps
5:59 - Eric Helms on the Simple Science of Making “Lean Gains”
16:05 - Helping people, building a brand, and my biggest lessons learned
25:13 - Here’s How I Go About Setting and Achieving My Goals
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Mentioned on The Show:
legionathletics.com/eric-helms-build-muscle/
legionathletics.com/building-a-brand-podcast/
legionathletics.com/achieving-goals-podcast/
Shop Legion Supplements Here: legionathletics.com/shop/
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Click here: www.legionathletics.com/signup/
Weight loss advice has been muddled for decades now.
For example, in the 90’s, we were told that all we had to do to get the body of our dreams is eat as little dietary fat as possible.
That didn’t work.
Now we’re being told we can eat a snootful of fat every day so long as we restrict our carbohydrate and sugar intake.
That’s not working, either.
Hormones…artificial sweeteners…chemicals and “toxins”…genetically modified foods…wheat and gluten…they’re all to blame for our collective fatness, according to one “guru” or another.
And the weight loss solutions they offer?
Restrictive dieting, of course, which, in many cases, means facing down a short list of what you can eat with everything else being strictly verboten.
Ironically, and fortunately for you, they’re all missing the forest for the trees.
You see, losing weight is much simpler than you’ve been led to believe, and in this podcast, we’re going to talk about a weight loss and maintenance strategy that not only makes sense and is supported by good science, but actually works in the real world: portion control.
The reason portion control works is simple. It strikes at the heart of why our weight changes for better or worse, which is the fact the quantity, not quality, of the food we eat matters most.
Yes, when we’re talking weight, what we eat matters much less than how much.
Couple that with the fact that people’s overall food portion sizes keep getting bigger, leading them to passively eat more and more calories, and it’s no wonder that obesity rates are rising faster than a Viagra erection.
Research shows that portion size is one of the strongest environmental factors contributing to weight gain, and by the end of this podcast, you’re going to know why, how it works, and how to use it as a tool for not just losing weight but preventing unwanted weight gain as well.
Let’s get started.
5:08 - Why does portion control matter?
8:51 - Why do we accidentally overeat?
16:51 - How do internal cues cause overeating?
21:44 - How can I use portion control to my advantage?
28:20 - How can I apply portion control at restaurants?
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Mentioned on The Show:
Shop Legion Supplements Here: https://legionathletics.com/shop/
---
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Click here: https://www.legionathletics.com/signup/
Coronavirus.
The only thing anybody is talking about right now as it continues to upend life as we knew it and highlight all the things we’ve been taking for granted, like eating at the local pizza joint, walking more than 100 steps per day, and oh, I don’t know, being able to leave the fucking house.
And then there’s the fitness fallout, what with lifters everywhere yearning for their usual diet and training routines, driven to boredom and overeating by lame home workouts with soup cans and small children for resistance.
If all that weren’t enough, there’s also the scumpot of scammers and losers clogging our Instagram feeds with posts about pills, powders, and potions that’ll purportedly ward off infection and disease.
And so understandably, you have questions about stuff like what to do with your diet, how to best work out at home, and how to help your immune system, and that’s why I wanted to bring Dr. Layne Norton back on the podcast.
Not only is he a pro bodybuilder, accomplished powerlifter, and published scientist, but he’s also an all-around knowledgeable dude who’s known for putting things in context and putting diet and exercise gurus and zealots in their place.
In this podcast, Layne answers questions people have been asking me quite a bit, including . . .
- Am I going to lose all my gains if I can’t go to the gym?
- How can I make my home workouts more effective?
- How can I support my immune system? Will the carnivore diet help?
- Should I cut right now?
- And more . . .
Let’s dig in!
4:04 - What are your thoughts on COVID-19?
5:20 - Where can people find your resources for online learning?
5:49 - How can we get a good workout from home?
13:26 - Why is heath and nutrition important during this time?
21:16 - How do you deal with fear of the unknown?
24:49 - What do you think about scammers capitalizing on the COVID-19 outbreak?
34:27 - How can we enhance immune function? Should I be cutting right now?
36:55 - Where can people find you and your work?
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Mentioned on The Show:
Layne Norton's Carbon Diet Coach App: https://joincarbon.com/
Layne Norton's Books & More: https://www.biolayne.com/
Layne Norton's Instagram: https://www.instagram.com/biolayne/
Shop Legion Supplements Here: https://legionathletics.com/shop/
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Click here: https://www.legionathletics.com/signup/
I’ve churned through over 150,000 emails, social media comments and messages, and blog comments in the last 6 years.
And that means I’ve fielded a ton of questions.
As you can imagine, some questions pop up more often than others, and I thought it might be helpful to take a little time every month to choose a few and record and share my answers.
So, in this round, I answer the following three questions:
- What do I think about the coronavirus?
- What are the best home workouts for maintaining muscle and strength?
- Is eating at night unhealthy and does it cause weight gain?
If you have a question you’d like me to answer, leave a comment below or if you want a faster response, send an email to mike@muscleforlife.com.
Recommended reading for this episode:
- https://legionathletics.com/home-workout/
- https://legionathletics.com/how-to-prevent-mindless-eating/
Timestamps:
2:18 - What do I think about the coronavirus?
6:53 - What are the best home workouts for maintaining muscle and strength?
34:32 - Is eating at night unhealthy and does it cause weight gain?
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Mentioned on The Show:
Legion's Charity Sale: https://legionathletics.com/shop/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
Today’s episode is with the one and only Ben Greenfield, the bossman of biohacking and New York Times Bestselling author of several books, including his latest work, Boundless, which is a delicious buffet of techniques and tricks for optimizing your mind, body, and spirit.
And with most of us huddled up in our homes with our families, only venturing out for necessities like groceries and toilet paper, what better subjects to talk about in this moment than immunity, longevity, and . . . sex!
In this episode, Ben and I chat about . . .
- How specific breathing techniques and nasal breathing can decrease stress and improve your sleep
- Ways you can support your immune system
- The benefits of cold exposure
- How “sex salad” and oxytocin can enhance your drive and satisfaction
- “Doomsday” prepping and using newly found pandemic time productively
- And more . . .
Enjoy!
9:40 - What forms of breath work do you discuss in your new book?
13:29 - How can you train yourself to breath through your nose when you sleep?
17:44 - How can you boost your immune system?
37:53 - How can you increase satisfaction while having sex?
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Mentioned on The Show:
Legion’s Charity Sale: https://legionathletics.com/shop/
Ben Greenfield’s New Book ‘Boundless’: https://boundlessbook.com/
Ben Greenfield’s Podcast: https://podcasts.apple.com/us/podcast/ben-greenfield-fitness/id283908977
Ben Greenfield’s Instagram: https://www.instagram.com/bengreenfieldfitness/?hl=en
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There’s no doubt heavy drinking is a ticket to an early death.
The CDC estimates 88,000 Americans die annually from alcohol-related causes, which includes car accidents, a cornucopia of cancers, and liver disease.
Fifteen million Americans are believed to have an alcohol dependency disorder, and until recently alcohol killed more people than opioids.
That’s not to mention the disastrous effects of alcoholism on quality of life, mental health, productivity, and relationships.
Of course, you’ve heard all this before, and don’t need me to tell you heavy drinking can ruin and shorten your life.
That said, you’ve also probably heard that moderate drinking is good for you. That’s the claim doctors, scientists, and beverage companies have promoted for years—heavy drinking is bad for you and moderate drinking is beneficial.
Now, though, the pendulum is swinging in the other direction after a series of studies emerged that seemed to show alcohol is dangerous in any amount.
For example, CNN published an article titled “Even one drink a day could be shortening your life,” in reference to one such study (which you’ll learn about in a moment). Now, the fashionable opinion is that any alcohol is bad for you, full stop, and even moderate drinking is an invitation to long-term health problems.
Is this true, though?
Are you shortening your life by having a glass or two of wine or beer each night?
Well, the simple answer is no, probably not.
The more complicated answer is that there’s still a lot we don’t know about the long-term effects of alcohol and there’s no one size fits all answer for how much alcohol you can safely drink.
So, what exactly does alcohol do to your body, and how much can you safely drink?
Keep listening to learn the answer.
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Mentioned on The Show:
Books by Mike Matthews: https://legionathletics.com/products/books/
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Chase Chewning hasn’t had an easy time of it.
When he was still a teenager, he lost his father to Lou Gehrig’s disease. A few years later while he was in the army, he got seriously injured, requiring multiple surgeries, and got medically discharged.
Chase’s life was in shambles. His body was broken, his mind was muddled, and his spirit was shattered. He had no money, no job, and no purpose.
What he did have, though, was a lesson his father taught him—one he shares in our interview—that he used to emerge from this dark period and regain his physical and emotional strength, build a popular podcast and following online, and launch successful coaching and media consulting businesses that allow him to make a living doing work he loves and believes deeply in.
In this episode, Chase shares his story, including . . .
The transformative “gift” that his late father gave him
How he ended up getting discharged from the army
The experience of going “all in” on entrepreneurship and quitting a stable career
How to stand out in a saturated field like the fitness industry
How to find your passion
And more . . .
So, if you like inspiring stories and want to learn how Chase used tragedy to ignite a motivational fire under his own butt, listen to this episode.
5:33 - Why did you move to Los Angeles?
7:27 - What does Ever Forward mean and why did you choose that as your brand?
11:19 - How long ago was it when you discovered Ever Forward?
14:19 - Was your major injury the beginning of the descent?
19:49 - How did you turn that experience into where you’re at today?
23:34 - How did you start doing your podcast and brand?
39:23 - Was transitioning from coaching to podcast another leap you had to make?
49:12 - How do you find your passion? Should I turn my passion into my career?
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Mentioned on The Show:
Chase's Podcast: https://chasechewning.com/radio
Chase's Website: https://chasechewning.com/
Chase's Instagram: https://www.instagram.com/chase_chewning/
Shop Legion Supplements Here: https://legionathletics.com/shop/
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Look at most popular pre-workout supplements and you’ll find they have several ingredients common.
L-citrulline is one of them.
Its name comes from citrullus, the Latin word for watermelon, which is a natural source of it. Other food sources include peanuts, soybeans, and kidney beans.
Most supplements aren’t all that special and can’t live up to the hype, but, as you’ll see, L-citrulline is one of the proven winners.
And in this podcast, we’re going to answer all your questions:
- What is L-citrulline?
- What are its benefits and side effects?
- How much do you have to take to see results?
- What’s the best way to supplement with it?
- And more…
Let’s start at the top.
9:57 - How did citrulline get its name?
10:27 - What is l-citrulline?
11:40 - Why do people supplement with l-citrulline?
14:09 - What are the benefits of supplementing with l-citrulline?
19:24 - How much l-citrulline do I need to take to get the benefits?
23:24 - How do I get l-citrulline?
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Mentioned on The Show:
Shop Legion Supplements Here: https://legionathletics.com/shop/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
You’ve probably heard that masturbation can drain your testosterone levels, dampen your drive to work out, and decrease muscle growth.
This idea that masturbation (or more specifically, ejaculation) hinders muscle building and athletic performance goes all the way back to ancient Greek and Roman times, when athletes would refrain from sex before athletic contests.
It turns out this idea still persists among many modern athletes.
As former heavyweight boxing champion David Haye said, “I don’t ejaculate for six weeks before the fight. No sex, no masturbation, no nothing. It releases too much tension. It releases a lot of minerals and nutrients that your body needs, and it releases them cheaply.”
Hmm . . . sounds an awful lot like an international Communist conspiracy to sap and impurify all of our precious bodily fluids.
Perhaps he’s right. But what does the scientific literature say?
Does masturbating interfere with your gains or your athletic performance?
The short answer is no, it doesn’t, unless you masturbate immediately before working out.
The long answer is studies show masturbation and sex have a variety of effects on the body and can impact your testosterone levels in the short term, but they’re highly unlikely to affect muscle growth.
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Mentioned on The Show:
Shop Legion Supplements Here: https://legionathletics.com/shop/
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Chances are good you found this podcast because you think you may have “man boobs.”
And, chances are also good you’re willing to do just about anything to get rid of them.
And I’d also wager you haven’t had much luck so far. Even when you manage to lose a few pounds your “moobs” don’t seem to shrink, and maybe you’re even wondering if you’ll need surgery to get rid of them.
After all, many other guys are taking that route.
According to the American Society of Plastic Surgeons, male breast reduction surgeries increased 32% from 2000 to 2017, and in 2015 men accounted for 40% of all breast reduction surgeries.
Is that really your only option, though?
Is surgery the only way to get rid of man boobs?
And even if you manage to get rid of them, are they just going to come back thanks to your genetics?
The short answer is no, no, and no.
The long answer is that most cases of “man boobs” are simply caused by having too high of a body fat percentage, and once you reduce your body fat percentage your man boobs will disappear along with the rest of your chest fat.
So, if you want to learn how to get rid of man boobs as quickly as possible, you’re in the right place.
Let’s get started.
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Mentioned on The Show:
Books by Mike Matthews: https://legionathletics.com/products/books/
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Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
What’s the best way to eat for optimal health—and brain health in particular—and longevity?
That’s a question Max Lugavere is working to answer.
When Max’s mother’s mental health began to decline, he became obsessed with how it could have been prevented. And that culminated in his first book, Genius Foods, which was a New York Times best-seller all about using diet and nutrition to help prevent dementia.
Unfortunately, Max’s mother developed pancreatic cancer, which she died from shortly after. Max’s determination didn’t wane, though, and he’s since gone on to write his newest book, Genius Life, which expands on the premise of his first book to go beyond food and build a healthy lifestyle.
In this episode, Max and I talk about . . .
- Why many people don’t need to eat so many carbs
- Misconceptions about olive oil for cooking
- The effect of late-night eating on hunger hormones
- Blue light blocking and magnesium for better sleep
- And more . . .
So, if you want to live a longer, healthier life while avoiding disease and optimizing your brain, listen to this episode!
12:49 - What are some of the big takeaways that you discussed in your book?
34:21 - Why is eating at night not healthy?
51:57 - How much time outside should you spend to increase better sleep?
53:45 - Can you simulate natural light with artificial light?
1:00:01 - What are some toxic chemicals that we are constantly exposed to and how can we avoid them?
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Mentioned on The Show:
Max’s Instagram: https://www.instagram.com/maxlugavere/
Max’s New Book: https://geniuslifebook.com/
Books by Mike Matthews: https://legionathletics.com/products/books/
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As of right now, I’ve produced over 500 episodes of Muscle for Life, totaling over 700 hours of content.
I’ve talked about a huge variety of things related to health, fitness, and lifestyle, ranging from the basics of diet and exercise like energy and macronutrient balance and progressive overload and training frequency and volume to fads like the ketogenic and carnivore diet and collagen protein to more unfamiliar territories like body weight set point and fasted cardio.
Some episodes resonate with my crowd more than others, but all of them contain at least a few key takeaways that just about anyone can benefit from (that’s what I tell myself at least).
And as cool as that is, it poses a problem for you, my dear listener:
Ain’t nobody got time for that.
Well okay, some people do make the time to listen to most or even all of my podcasts, but my wizbang analytics tell me that while many listeners tune in on a regular basis, they don’t catch every installment of Muscle for Life and thus miss out on insights that could help them get a little better inside and outside the gym.
People have also been saying they’d like me to do more shorter, multi-topic episodes, like my Q&As.
And so I got an idea: how about a “best of” series of podcasts that contains a few of the most practical and compelling ideas, tips, and moments from my most popular episodes?
This way, people who are new to the show can quickly determine if it’s for them or not, and those who enjoy what I’m doing but don’t have the time or inclination to listen to all of my stuff can still benefit from the discussions and find new episodes to listen to.
So, in this inaugural episode of The Best of Muscle for Life, you’ll be hearing hand-picked morsels from three episodes:
Lyle McDonald on How Women Can Improve Fat Loss https://legionathletics.com/lyle-mcdonald-podcast/
How to Safely and Healthily Lose Weight Fast
https://legionathletics.com/how-to-lose-weight-fast-podcast/
The Science of Supercharging Your Willpower and Self-Discipline
https://legionathletics.com/increase-willpower-podcast/
And we’ll be starting with number one, fat loss tips for women from Lyle McDonald.
5:24 - Lyle McDonald on How Women Can Improve Fat Loss
14:53 - How to Safely and Healthily Lose Weight Fast
18:19 - The Science of Supercharging Your Willpower and Self-Discipline
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Mentioned on The Show:
Books by Mike Matthews: https://legionathletics.com/products/books/
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Click here: https://www.legionathletics.com/signup/
I’ve churned through over 150,000 emails, social media comments and messages, and blog comments in the last 6 years.
And that means I’ve fielded a ton of questions.
As you can imagine, some questions pop up more often than others, and I thought it might be helpful to take a little time every month to choose a few and record and share my answers.
So, in this round, I answer the following four questions:
1. Should I do touch and go deadlifts or should I pause between reps?
2. How quickly should I expect results with muscle gain and fat loss?
3. How much sugar can I eat and still be healthy?
4. I’ve used online calculators to determine my ideal calorie intake, how come I’m not losing or gaining weight?
If you have a question you’d like me to answer, leave a comment below or if you want a faster response, send an email to mike@muscleforlife.com.
Recommended reading for this episode:
legionathletics.com/paused-reps/
legionathletics.com/sugar-facts/
legionathletics.com/how-many-calori…s-should-i-eat/
Timestamps:
1:35 - Should I do touch and go deadlifts or should I pause between reps?
12:17 - How quickly should I expect results with muscle gain and fat loss?
23:55 - How much sugar can I eat and still be healthy?
30:13 - I’ve used online calculators to determine my ideal calorie intake. How come I’m not losing or gaining weight?
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Mentioned on The Show:
Shop Legion Supplements Here: legionathletics.com/shop/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: www.legionathletics.com/signup/
I’m pretty sure that’s how the “Gallon of Milk a Day,” or GOMAD Diet was conceived.
It’s equally simple to follow because the name alone tells you everything you need to know:
You drink an entire gallon of milk every day.
(You eat other food too, of course, but you’re not following the diet unless you’re getting down that gallon.)
Most people would say that’s silly, but when you’re struggling to gain weight and have tried just about everything but steroids, well, why not?
I mean, there are plenty of jacked dudes on the Internet that swear by GOMAD for gaining muscle fast and hitting PRs, so who knows…maybe there’s really something to it?
Unfortunately, it’s not that black and white.
Yes, GOMAD can help you gain weight faster…but a lot of it isn’t going to be the type of weight that you want to gain (fat).
You see, putting down a couple thousand calories of milk per day will certainly move the needle to the right, but it isn’t going to do much good for your body composition.
It’s not going to do your gut any favors, either.
That’s why there are much better ways to go about gaining weight, and in this podcast, I’m going to break it all down for you.
By the end, you’re going to know why people turn to GOMAD, what’s wrong with it, and how to go about gaining weight the right way.
Let’s get started.
4:45 - What is the GOMAD diet and why do people do it?
9:45 - Is the GOMAD diet better than eating more food?
10:24 - Does milk have the ideal nutrient profile for muscle building?
16:22 - Does milk have saturated fat that boosts testosterone levels?
20:20 - Does milk spike insulin levels to accelerate muscle growth?
28:40 - Can guys gain 20-30 pounds in a month on the GOMAD diet?
30:23 - What should I do instead of GOMAD?
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Mentioned on The Show:
Shop Legion Supplements Here: https://legionathletics.com/shop/
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I’ve written and recorded a lot of evidence-based content over the years on just about everything you can imagine related to building muscle, losing fat, and getting healthy.
I’ve also worked with thousands of men and women of all ages and circumstances and helped them get into the best shape of their lives.
That doesn’t mean you should blindly swallow everything I say, though, because let’s face it—nobody is always right about everything. And especially in fields like diet and exercise, which are constantly evolving thanks to the efforts of honest and hardworking researchers and thought leaders.
This is why I’m always happy to hear from people who disagree with me, especially when they have good arguments and evidence to back up their assertions.
Sometimes I can’t get on board with their positions, but sometimes I end up learning something, and either way, I always appreciate the discussion.
That gave me the idea for this series of podcast episodes: publicly addressing things people disagree with me on and sharing my perspective.
Think of it like a spicier version of a Q&A.
So, here’s what I’m doing:
Every couple of weeks, I’m asking my Instagram followers what they disagree with me on, and then picking a few of the more common or interesting contentions to address here on the podcast.
And in this episode, I’ll be tackling the following . . .
4:20 - Why I recommend 4-6 reps for most exercises in Beyond Bigger Leaner Stronger
16:16 - Why I think watching porn is bad
32:38 - Whether or not I pay attention to my competitors more than I lead on
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Mentioned on The Show:
Shop Legion Supplements Here: https://legionathletics.com/shop/
---
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Click here: https://www.legionathletics.com/signup/
Leadership may sound glamorous, but it’s far different from what most people imagine.
It’s hard work. It takes brains, grit, and persistence. You have to earn the trust and respect of your team.
You have to do more than just learn new skills to become a good leader, too—you have to work on yourself to overcome the mental hurdles holding you back, including deeply-ingrained negative behaviors and emotions.
Luckily, no matter your previous experience, you can become a better leader. And who better to learn from than Mark Divine, who’s releasing a new book on leadership called Staring Down the Wolf: 7 Leadership Commitments That Forge Elite Teams.
In case you’re not familiar with Mark, he’s a master in mental toughness and leadership. He’s not just a New York Times bestselling author and creator of several multi-million dollar businesses (including SEALFIT and Unbeatable Mind), he was also a Navy SEAL for 20 years and climbed the rank of commander before retiring.
So it goes without saying that Mark isn’t just talking the talk.
In this episode, we talk about . . .
How leading a team in the civilian world is different from the SEALs
The hard lessons he learned from his first major business failure
Common leadership problems like internal biases and a lack of emotional awareness
Stages of leadership development and the importance of “vertical growth” and mastering yourself
And even a bit of book publishing, meditation, and spirituality . . .
So, if you want to become a better leader or even just a more well-rounded person more capable of serving a greater cause than yourself, definitely give this episode a listen!
13:25 - Why did you decide to write this book and why now?
20:29 - How was the transition from the navy seals to business?
30:13 - Why is vertical growth so important?
33:05 - What does that higher perspective look like?
50:05 - What does spirituality mean to you?
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Mentioned on The Show:
Mark’s New Book Staring Down the Wolf: 7 Leadership Commitments That Forge Elite Teams: staringdownthewolf.com/pre-order-page-3
Mark Divine’s Website: markdivine.com/
Mark Divine’s Podcast: unbeatablemind.com/podcast/
Mark Divine’s Corporate Training: unbeatablemind.com/
Shop Legion Supplements Here: legionathletics.com/shop/
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Click here: www.legionathletics.com/signup/
The number one reason people struggle to lose weight is they don’t stick to their diet.
Why?
Well, that’s the million dollar question.
Some people get bored with their food choices, lack of progress, and daily routine, and revert to their old eating habits.
Some people get thrown off course by a holiday, vacation, or unplanned restaurant outing and never pull themselves back on track.
Others try to lose weight too fast and end up running into a quicksand of low-energy, irritability, hunger, and obsessive thoughts about food that causes them to binge and gain back much of the weight they lost.
While those first two obstacles are relatively easy to solve, it’s that last one that’s often the bane of even the most experienced dieters.
Losing weight requires that you maintain a calorie deficit for weeks or months on end.
That is, you need to be eating fewer calories than you burn for quite some time to see a noticeable change in your appearance.
Most people have no trouble maintaining a calorie deficit for a few days or weeks, but it’s sticking it out day after day after day that wears people down and breaks their resolve.
And one of the key gremlins that plagues their progress is hunger.
There’s a lot you can do to counter hunger—eating more protein and fibrous fruits and vegetables, eating fewer processed foods, and (ironically) exercising, but if you diet for long enough it will become noticeable, especially between meals.
One of the things you can do to avoid being harried by hunger is taking natural appetite suppressants.
Now, appetite suppressants generally have a bad rap, and understandably so. Many harsh weight loss drugs like clenbuterol work partially because they also reduce appetite, and the most effective appetite suppressants often come with strong and potentially permanent side effects.
For example, while “clen” is an outstanding appetite suppressant, it also increases the risk of heart failure, potassium deficiency, and insomnia.
That said, it would be unfair to paint all appetite suppressants with the same brush as clenbuterol.
There are healthy, effective, natural appetite suppressants that can help you curb hunger and cravings without compromising your health.
While I’m an advocate of getting as much mileage out of your diet and training as possible before resorting to supplements, there are several kinds of natural appetite suppressants worth trying if you’re struggling to keep the hunger hobgoblins at bay.
And by the end of this podcast, you’ll know everything you need to know about which natural appetite suppressants are worth trying and which aren’t.
Let’s get started.
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Mentioned on The Show:
Shop Legion Supplements Here: https://legionathletics.com/shop/
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Click here: https://www.legionathletics.com/signup/
Today's episode is the story of a professional golfer named Dru Love (son of the Hall of Fame golfer, Davis Love III), and how my team of coaches helped Dru lose close to 40 pounds and gain a bunch of strength and muscle.
When Dru was first introduced to me and my work, he was struggling with his body composition and fitness. He’s 6’5” and at the time weighed about 250 pounds. He had no idea what to do with his diet because of all the myths he’d heard in the past.
You’d be shocked what sort of fad diets make their way into professional sports, and most people don’t realize athletes don’t get good advice on how to eat, how to train, or how to do many things outside of how to play their sport.
There are plenty of good coaches specific to their sport, but when it comes to diet and training, athletes have a lot of people giving them a lot of bad advice. And that was definitely the case with Dru.
On the dietary side of things, he’d go from one extreme diet to the next, and fall off the wagon because it was too restrictive. His plans weren’t sustainable and he hated it.
He couldn't wait to get back to eating what he wanted, when he wanted, and as much as he wanted.
On the training side of things, Dru wasn’t much better off. Instead of strength training, he was working out with cables and BOSU balls—a bunch of “functional fitness” stuff—as it's often called in the golf space.
Those are the workouts I see many professional golfers doing, and really, they’re kind of silly. It's a lot of very low weight, low resistance exercises, with tons of reps and a lot of isolation work.
Of course, this is better than nothing. But I always wondered, why isn't strength training more popular in golf, especially considering most of the power in your swing comes from your lower body?
Wouldn't it be helpful to have stronger legs, stronger hips, and stronger glutes that can produce more force and produce it faster? You know, more power.
The faster you can swing the club, the more energy you can transfer to the ball, and the further you hit it. That's one of the things I talk to Dru about—why aren't more golfers doing strength training?
We also talk more in-depth about how his training looked before and after working with my coaching team, and how that’s impacted his golf game.
Dru has lost upward of about 40 pounds now, and while he saw his swing speed drop initially, he saw it come back up as he gained muscle and strength. Now, he’s 40 pounds lighter yet his swing speeds are higher than they were when he weighed 250 pounds.
And Dru’s just getting started. He’s 6 months into coaching and probably has another 6 months of newbie gains to go. So it's going to be exciting to see where this journey takes him.
Dru and I also chat about how his relationship with food has dramatically improved. Before, he struggled to “eat well”—eating a lot of fried foods and barbecue instead. (He lives in Georgia.)
Then he’d go from some extreme diet to the next, yo-yo dieting his way to nowhere.
Now, he's eating a lot of nutritious foods and fitting in indulgences to celebrate tournament wins on tour.
Anyway, I found this podcast particularly enjoyable because I like golf and I admire people who are really good at it. And as you’ll hear, what Dru is doing now is setting himself up for future big wins, and has positive ramifications outside of his sport as well.
Hit play and I hope you enjoy!
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8:58 - Where were you before you found Legion and my work?
11:34 - What did your body composition and weight look like before and after Legion?
19:30 - What is the fitness scene like in professional golf?
26:42 - Is there a stigma in golf against losing weight?
31:03 - How have you managed your workouts so soreness doesn’t get in the way of your goal? What have you noticed in terms of flexibility?
42:50 - How was t
I don’t appear on many podcasts these days, but when I do, I like to share the conversation here on my podcast if it’s something I think all you beautiful people will enjoy listening to.
And that’s what this episode is—a conversation I had with Cody McBroom on his The Boom Boom Performance Podcast where I pontificate about what should change as you transition from a beginner to an intermediate lifter, how I periodize the training in my new Beyond Bigger Leaner Stronger 2.0 program (new book coming this summer!), the lean bulking study with Eric Helms that I’m funding, some supplement stuff like the value of intraworkout carb powders and CLA, and more.
Hit play and let me know what you think!
4:00 - How different does training need to be for each individual?
13:46 - How do you convince people to dial back 30-40 sets per muscle group per week?
23:39 - When do these techniques become relative?
30:59 - What are your thoughts on periodization for muscle growth?
42:06 - What are your thoughts on building muscle on maintenance calories?
50:18 - Can you describe carb powder for those lifting on an empty stomach? Have you ever thought about doing any of those? If you don’t, why not?
57:06 - Can mixing certain ingredients prevent the body from absorbing things?
01:01:51 - Can you review CLA and give your thoughts on it?
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Mentioned on The Show:
Books by Mike Matthews: legionathletics.com/products/books/
Cody McBroom's Podcast (The Boom Boom Performance Podcast): mindvsmuscle.podbean.com/
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Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: www.legionathletics.com/signup/
Optimal training frequency is a hotly debated subject.
Some believe you should train your entire body two to three times per week, whereas others think this approach will lead to overtraining, injury, and burnout.
Anecdotal evidence is all over the place as well.
Skim through online forums and chat with fellow gym goers and you’ll hear stories of fantastic progress training major muscle groups just once per week as well as three, four, or even five times per week.
Some weightlifters also mix it up, training different muscle groups with different frequencies.
For example, some say smaller muscle groups like the shoulders, biceps, and calves should be trained three or four times per week but large muscle groups like the upper legs only need one intense workout per week.
If you turn to the scientific literature for insight, you’ll get few reliable answers.
Some studies seem to show higher frequencies work best and others show you can make equally good progress with fewer workouts per week.
So, what should you do?
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Time Stamps:
4:28 - What is training frequency?
5:53 - What is the best training frequency for building muscle?
17:55 - How do you figure out how frequently you should be training?
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Mentioned on The Show:
Books by Mike Matthews: https://legionathletics.com/products/books/
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Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
“Can you recommend a book for…?”
“What are you reading right now?”
“What are your favorite books?”
I get asked those types of questions a lot and, as an avid reader and all-around bibliophile, I’m always happy to oblige.
I also like to encourage people to read as much as possible because knowledge benefits you much like compound interest. The more you learn, the more you know; the more you know, the more you can do; the more you can do, the more opportunities you have to succeed.
On the flip side, I also believe there’s little hope for people who aren’t perpetual learners. Life is overwhelmingly complex and chaotic, and it slowly suffocates and devours the lazy and ignorant.
So, if you’re a bookworm on the lookout for good reads, or if you’d like to get into the habit of reading, this book club for you.
The idea here is simple: Every month, I’ll share a book that I’ve particularly liked, why I liked it, and several of my key takeaways from it.
I’ll also keep things short and sweet so you can quickly decide whether the book is likely to be up your alley or not.
Alright, let’s get to the takeaways.
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Mentioned on The Show:
Books by Mike Matthews: legionathletics.com/products/books/
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Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: www.legionathletics.com/signup/
This episode is part of a monthly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
One Monday every month, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back for the latest and greatest installment.
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Mentioned on The Show:
Shop Legion Supplements Here: https://legionathletics.com/shop/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
“I don’t have time to workout.”
“Eating properly is too hard.”
“I’ve tried it all before. Fitness just doesn’t work for me.”
I get hundreds of emails every day and often hear stuff like that, and especially from folks in their mid-30s and 40s.
Whether they’ve fallen off the wagon and want to get in shape again, or have never really tried to achieve any serious fitness goals, these people are frustrated. And I understand.
Building muscle and losing fat isn’t easy. Creating a sustainable lifestyle that allows you to stay consistent over the long-haul is even harder. That’s especially true when you have a busy professional career and a spouse and family to attend to, and even more so if you also need to travel frequently.
That’s why I invited Marc Perry back on the podcast. In case you’re not familiar with Marc, he's the creator of BuiltLean.com and specializes in helping men in their mid-30s and beyond create systems and habits that allow them to reach their fitness goals faster and enjoy themselves along the way.
In this episode, we discuss . . .
- The different stages of getting fit as you get older
- Unique challenges of getting in shape especially with hectic work and home lives
- Where to start if you’re out of shape
- The benefits of crawling
- The importance of accountability
- And much more . . .
So if you’re 35 or older and want some actionable fitness advice that goes beyond “tough love,” give this podcast a listen!
13:10 - How would you start to form an individual program for a person?
16:39 - What do you with people who are in stage one and want to reach the next level?
18:27 - What are some common habits and beliefs you work on with people during stage one? What is the winning mindset?
25:56 - How can you change the mindset of “I can’t eat properly”?
27:38 - What are some common examples to eating properly and forming a habit?
51:07 - What type of workouts do you typically have your clients do?
52:33 - What are some of your favorite exercises to do and have your clients do?
55:01 - What are the benefits of crawling smoothly?
57:11 - What does the form look like to crawl correctly? Where can I find more information on crawling?
1:02:13 - Where can people find you and your work?
Mentioned on The Show:
Shop Legion Supplements Here: legionathletics.com/shop/
Marc Perry's Website:
www.builtlean.com/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: www.legionathletics.com/signup/
Weight loss can seem wildly complex.
Some say that carbs are the culprit when it comes to weight gain, and going low-carb is the most effective way to lose weight and keep it off for good.
Others say that weight loss goes beyond carbs—it’s about the quality of your diet.
If you avoid toxins, lectins, phytates, and other nutritional bogeymen that are menacing your metabolism, the pounds fall right off.
And others say that you just need to eat clean. Eat more fresh, whole, minimally processed foods and less junk, and you’ll lose weight like clockwork.
Most trends ebb and flow in cycles—liberals and conservatives in power, booms and busts in the economy, and complexity and simplicity when it comes to popular diets.
It’s not surprising then, that after several decades of fake doctors, fitness gurus, and marketers shilling complex diets like The Plant Paradox diet, the ketogenic diet, the carnivore diet, the military diet, and the like, that many people are yearning for a simpler approach.
It’s not surprising, then, that people are becoming tired of complicated diets, and are becoming more interested in simple ones, like the “calories in, calories out” diet, aka the CICO diet.
Proponents promise that it’s the simplest, most reliable, and effective way to lose weight, and that once you try it you’ll never try another weight loss diet again.
Critics say that while it can help you lose weight, it does so at the cost of your long-term health.
Who’s right?
The short answer is that the CICO diet isn’t really a diet at all. It simply describes the mechanism by which all diets work and have always worked—eating fewer calories than you burn.
As the old saying goes, though, everything old is new again, and in this article, you’re going to learn why the CICO diet is being exhumed once more.
By the end, you’ll know . . .
- What the CICO diet is
- Why people follow the CICO diet
- What the benefits and downsides of the CICO diet are
- A better way to eat than the CICO diet
- And more!
Let’s get started.
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Mentioned on The Show:
Shop Legion Supplements Here: legionathletics.com/shop/
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Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: www.legionathletics.com/signup/
“When’s your next book coming out?”
“What kind of supplements are you going to release next?”
“What would you name your boat if you had one?”
I’m asked questions like these all the time and so I thought I’d start doing monthly updates about what’s new and exciting here at Legion HQ.
So here’s a quick hosedown of what me and my jolly band of pirates and bums have been up to lately.
Enjoy!
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Mentioned on The show:
Books by Mike Matthews: legionathletics.com/products/books/
My Free Workout App Stacked: getstackedapp.com/
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Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: www.legionathletics.com/signup/
As you can imagine, I’ve heard many January resolutions over the years.
“This is my year. I’m finally going to lose 20 pounds.”
“I’m sick and tired of being sick and tired. I’m going to get fit again!”
“I’m going to set an example for my friends, family, spouse, kids, etc.”
And I’ve seen many people, when armed with the right know-how and an extra helping of piss and vinegar, do exactly as they intended.
I’ve also seen many unsuccessful attempts at personal transformation inside and outside of the gym, and while a sheer lack of discipline and stick-to-it-iveness is often partly to blame, many times the problems begin right at square one: how they go about setting goals.
And then, to add insult to injury, they often botch the next crucial step, and that’s creating a system that will produce their desired results.
If you can do those two things well--set goals and build systems--there’s no telling what you might be able to achieve inside and outside of the gym.
That’s the topic of today’s discussion with Donata White, who I invited back on the podcast to share her personal story transitioning from a successful law career to social media and business consulting as well as how she helps her clients tackle goal setting and execution.
In this episode, Donata and I talk about . . .
- Why people often fail at their resolutions
- Creating goals you care about rather than ones that “sound” good
- Setting up systems to achieve those goals
- Outlining your core values
- What failure really is
- And more . . .
Give it a listen!
6:52 - Why do people fail with their new years resolution?
24:35 - What sort of goals sound good but actually aren’t?
38:37 - Whats the difference between quantitative and qualitative goals?
43:59 - What is your system for achieving goals?
01:08:34 - When did you realize that you didn’t want to be a lawyer anymore?
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Mentioned on The Show:
Books by Mike Matthews: legionathletics.com/products/books/
Donata White:
Website: donatawhite.com/
Instagram: www.instagram.com/donatawhite/
Twitter: twitter.com/donatawhite
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: www.legionathletics.com/signup/
One of the main reasons many guys get into working out is to be more attractive to women.
And for good reason—it works.
Men have known for thousands of years that women generally prefer men who are muscular, lean, and strong to those who are soft, fat, and weak, and modern research has vindicated this fact.
This isn’t surprising, of course.
Having a fit, healthy, athletic body is a good indicator of many desirable traits, such as discipline, determination, patience, perseverance, and self-respect.
So if you’re a guy and looking to improve your chances of finding a partner, getting in better shape should be near the top of the list.
Of course, that raises the question:
What kind of body do women find most attractive?
Let’s get started.
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Mentioned on The Show:
Books by Mike Matthews: https://legionathletics.com/products/books/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
I’ve churned through over 150,000 emails, social media comments and messages, and blog comments in the last 6 years.
And that means I’ve fielded a ton of questions.
As you can imagine, some questions pop up more often than others, and I thought it might be helpful to take a little time every month to choose a few and record and share my answers.
So, in this round, I answer the following questions:
1. Why haven’t you sold out yet?
2. What is your current take on intermittent fasting?
3. Does isometric exercise work?
4. How much does time under tension contribute to muscle growth?
If you have a question you’d like me to answer, leave a comment below or if you want a faster response, send an email to mike@muscleforlife.com.
2:32 - Why haven’t you sold out yet?
14:26 - What is your current take on intermittent fasting?
19:51 - Does isometric exercise work?
23:27 - How much does time under tension contribute to muscle growth?
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Mentioned on The Show:
Legion VIP One-on-One Coaching: https://legionathletics.com/coaching/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
There are many different ways to program your training, many different exercises to choose from, and many ways to do them.
Some methods and choices are better than others.
Periodization, for example, helps keep the gears of gains greased as you move into the intermediate phase of your weightlifting journey and beyond.
Supersets, on the other hand, are like supplements—a sometimes helpful but nonessential tool.
And then there are many training techniques that have no place in most people’s routines, like forced reps, negatives, and cheat reps.
What about paused reps? Worthwhile or worthless or somewhere in between?
Well, the short answer is when used properly, paused reps can help you gain muscle and strength faster, but not for the reasons people often say.
And in this podcast, you’re going to learn why, as well as how to effectively incorporate paused reps into your workout routine.
Let’s get to it.
Time Stamps:
2:54 - What are paused reps?
4:52 - Why do people do paused reps?
5:14 - Can paused reps improve technique?
8:42 - Can paused reps help you prepare for a powerlifting meet?
11:13 - Do paused reps make exercises more difficult?
18:49 - Can paused reps make your training more interesting?
20:59 - Can paused reps help you break through training plateaus?
23:15 - How do I incorporate paused reps into my training?
30:19 - How do you properly execute a paused rep?
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Mentioned on the show:
Legion VIP One-on-One Coaching: legionathletics.com/coaching/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: www.legionathletics.com/signup/
Fasting is becoming more and more popular.
You have intermittent fasting, alternate day fasting, 24-hour fasting, the 5:2 diet, and endless other variations.
And most of these methods don’t seem all that difficult or complex.
Instead of evenly spacing your meals throughout the day, you eat all of your calories in a shorter period of time (usually 4 to 10 hours) and you don’t eat the rest of the time.
According to some, though, there’s a better mousetrap out there—water fasting.
As you can guess, water fasting involves abstaining from all forms of food or drink except water, and you keep this up for anywhere from a day to several weeks.
You don’t have to look far to find stories of people who swear water fasting offers all kinds of benefits, including:
- Effortless weight loss
- More energy
- Improved complexion
- Slowed aging
- Better health
- And more . . .
Sounds good so far.
To many people, the most appealing part of water fasting is it’s so simple.
You never have to wonder what you can or can’t eat during the fast. You don’t have to make shakes or meal replacements or take supplements. You don’t have to plan your meals.
All you have to do is stop eating and drinking anything except water, and you’ll look sexier, feel better, be healthier in a few days, the water fasting proponents say.
Sure, you’ll be hungry some of the time, but it’s not that bad.
At least that’s what everyone on the Internet tells you.
You have your doubts, though, too.
It has the stamp of “too good to be true” written all over it, and if it doesn’t deliver on these promises, you’ll have suffered for no reason.
And yet . . . what if it only helped you lose a few pounds, or have slightly clearer skin, or gave you a little more energy, wouldn’t it be worth it?
In a word, no.
Water fasting will help you lose weight, but not because there’s something unique about only drinking water for a few days. Chances are also good that you won’t be happy with how you look at the end of your self-imposed starvation experiment.
It’s also not going to “detox” your body, improve your skin complexion, or do much of anything else for you except make you really, really hungry for a few days.
In this podcast, you’re going to learn why water fasting is an unhealthy way to lose weight and what you should do instead.
Let’s get started.
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Mentioned on the show:
Shop Legion Supplements Here: https://legionathletics.com/shop/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
You may not recognize Ethan Suplee’s name, but you’ve almost certainly seen his face.
He’s appeared in quite a few blockbuster movies and hit T.V. shows such as Mallrats, Without a Paddle, American History X, Cold Mountain, Remember the Titans, My Name Is Earl, Chasing Amy, and many more.
During much of this time, Ethan was big, tipping the scales at nearly 530 pounds at his heaviest. As he jokes in our interview, he basically had the “fat guy who can act” niche cornered in Hollywood.
While this was helpful to his career and bank account, it wasn’t doing his body any favors.
And so, about a decade ago, Ethan realized his life was likely to come to a painful and humiliating end if he didn’t make a major change. He got a wild hair and through crash dieting, keto, martial arts, and cycling, he managed to get all the way down to 220 pounds.
As impressive as that was, Ethan still wasn’t happy. He didn’t have much muscle mass and he felt small, weak, and uncomfortable in his own skin.
So back up his weight went, all the way into the mid-300s.
Eventually, however, he found his way to me and my work as well as the good work of others in the evidence-based fitness space and learned about proper meal planning, macronutrient balance, and heavy weightlifting, and today, you wouldn’t even recognize him as Louie the lineman from Remember the Titans.
He looks like he’s ready for the next Mission Impossible flick.
What’s more, Ethan is using his celebrity and story to help spread the word about proper nutrition and training through his growing Instagram account and new podcast, American Glutton.
So, if you want to hear Ethan’s inspiring story and how he went from super fat to fit to really fat to super fit, this podcast is for you.
16:00 - At what point did you get serious about weight lifting?
20:50 - How was your experience with losing fat with the keto diet?
27:29 - When did your weight become an issue and you decided to change your lifestyle?
28:42 - What kind of conversation did you have that helped you change your life?
37:56 - How did cycling affect your work?
48:59 - Now that your physique has changed dramatically, how is it going to affect your work and the type of placements you get?
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Mentioned on The Show:
Ethan's Podcast: https://podcasts.apple.com/us/podcast/american-glutton/id1490933138
Ethan's Instagram: https://www.instagram.com/ethansuplee
Shop Legion Supplements Here: https://legionathletics.com/shop/
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Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
Want to know what protein sparing modified fasting is, why people do it, and whether or not you should try it? Keep listening.
You probably know trying to lose weight too fast is a mistake.
You’re going to run into the hurdles of extreme hunger, lethargy, irritability, and the metabolic hobgoblins attendant to all crash diets.
Plus, you’re walking a tightrope where one misstep could lead to a binge that wipes out your progress.
That said, there are advantages to losing fat as fast as possible.
You see results faster in the mirror, you don’t have to diet for as long, and you can get back to building muscle and getting stronger sooner.
If you want to lose fat as fast as possible, though, you need to do it the right way.
The worst thing you can do is follow some half-baked diet like water fasting, the military diet, or a detox diet, which are just forms of reckless calorie restriction in disguise.
Instead, you should follow an evidence-based, structured, effective crash diet that helps you lose fat as fast as possible without losing much muscle.
And the only diet that checks those boxes is known as a protein sparing modified fast (PSMF).
If you want to learn what a PSMF is, why it’s so effective, how it compares to other crash diets, and how to use it to lose fat as fast as possible, keep listening.
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Mentioned on the show:
Shop Legion Supplements Here: legionathletics.com/shop/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: www.legionathletics.com/signup/
There’s a lot of confusion and debate about how muscle fiber types relate to muscle growth.
Some people say only fast-twitch muscle tissue can get big and strong and some of us naturally have more or less of it and can’t change that regardless of what we do in the gym.
Others say both fast- and slow-twitch muscle can grow bigger and stronger and the makeup of our muscles is malleable, but we shouldn’t take any special measures in our training to try to emphasize one muscle type over the other.
And others still say “muscle-specific hypertrophy” training—using different rep ranges with different muscle groups based on their dominant fiber type—is the optimal approach to training, and especially as an intermediate or advanced weightlifter.
Who’s right?
Well, I wasn’t even sure myself, that’s why I invited Dr. Andy Galpin on the show to explain.
In case you’re not familiar with Andy, he has a PhD in Human Bioenergetics, teaches various university-level courses on sports nutrition and exercise physiology, and heads a lab that runs studies on muscle fiber type and muscular adaptations to exercise on a cellular level.
His lab is also conducting an intermittent fasting study to learn more about the implications of fasted training on muscle growth, which I’m helping fund through my sports nutrition company Legion Athletics.
6:38 - What are the different types of muscle fibers?
13:49 - Is muscle fiber type the main reason why people gain muscle faster than others?
23:14 - Why do you think the olympic lifters had more fast twitch muscles?
24:37 - Can some people transform from type 1 to type 2 faster than other people?
26:55 - Is this information useful for normal lifters or experts? Should training be optimized or altered according to muscle fibers types?
29:48 - How do you emphasize building type 1 and type 2 muscles?
41:02 - How should people perceive muscle groups and how does that affect your exercise routine?
47:10 - Can you lose your fast twitch muscles by focusing on slow twitch?
56:00 - Where can people find you and your work?
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Mentioned on the show:
Books by Mike Matthews: https://legionathletics.com/products/books/
Bigger Leaner Stronger: https://legionathletics.com/products/books/bigger-leaner-stronger/
Find Dr. Andy Galpin Online:
Instagram: https://www.instagram.com/drandygalpin/
Twitter: https://twitter.com/drandygalpin
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Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
Every year, a couple health and wellness books go great guns, saturating the airwaves and selling millions of copies.
You know, books like How Not to Die, Grain Brain, and Why We Get Fat.
The talk of the town is currently Dr. Steven Gundry’s The Plant Paradox, which claims the conventional advice of eat plenty of fruits, vegetables, and whole grains is flawed and in many cases even harmful.
In other words, according to Dr. Gundry, many of the foods you’ve been told were good for you contain substances that spark “chemical warfare” in your body and insidiously undermine your health over time.
Gluten, dairy, and sugar—the usual suspects—are fingered, but so is another component of many fruits, vegetables, legumes, and grains that many people haven’t heard of: lectins.
These little “splinters of protein,” as Dr. Gundry calls them, purportedly wreak havoc in the body, causing weight gain, “leaky gut,” cancer, and heart, brain, and autoimmune disease, as well as a slew of nuisances like acne, gas, morning stiffness, joint pain, migraines, and chronic pain and fatigue.
In fact, lectins are so destructive that Dr. Gundry denounces them as the common cause for most health problems, full stop. Thus, he says, it’s time to slaughter the sacred nutrition cow of generally eating more plant food, because it’s making people sick, fat, and ultimately dead.
To support his claims, Dr. Gundry stands on the shoulders of his 40-year career as an accomplished surgeon and medical expert, which includes:
- Performing over 10,000 heart surgeries
- Patenting multiple medical devices widely used in heart surgeries
- Pioneering new research on heart transplants for infants
- Serving as volunteer president of the American Heart Association
- Founding a “waitlist-only” clinic for disseminating his wisdom to a lucky few
He’s also scored major social proof for his teachings, including appearing on just about every major mainstream media platform and receiving celebrity endorsements.
It’s hard to argue with bona fides like those. Or is it?
While Dr.Gundry presents himself as a charismatic caregiver who only wants what’s best for his patients and the world, many of his peers aren’t buying it.
They point to gaping holes in his interpretation of the research, which they say clearly rejects his lectin hypothesis and maintains the nutritional value of getting the majority of your calories from plant foods.
Who’s right?
Well, the short story is this:
The Plant Paradox is rife with inaccuracies, misrepresentations, and outright misinformation, and the diet espoused in it is unnecessarily restrictive and blatantly designed to sell people overpriced and ineffective supplements.
And in this podcast, you’re going to find out why.
5:38 - What is the plant paradox diet?
9:47 - What are lectins and why are they the target of Dr. Gundry’s book?
12:43 - What are the benefits of lectins?
16:48 - Do the healthiest people in the world eat a lot of lectins?
25:58 - Do lectins make you fat?
34:21 - Do lectins cause heart disease?
37:31 - Do lectins cause leaky gut?
42:03 - Were our ancestors diet low on lectins?
45:14 - Can lectins make you sick if they’re eaten raw?
47:49 - Are Dr. Grundy’s products and supplements good?
57:30 - How can you use food to optimize your body composition, physical health, and longevity?
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Mentioned on The Show:
Books by Mike Matthews: https://legionathletics.com/products/books/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
Confucius once said that life is simple but we insist on making it complicated.
Come again?
What’s simple about the myriad demands, dilemmas, and dealings of everyday life that push and pull on our body, mind, and soul?
What’s simple about love, success, health, wisdom, satisfaction, spirituality, and the rest of the brass rings we all strive for?
Many times, life appears overwhelmingly complex, like trying to build an airplane while in flight, or even bitterly abusive, like licking a car battery.
And understandably so.
In this age of liberty and abundance where we’re free to be and do whatever we want, we must choose tasks and responsibilities from a dizzying number of possibilities. And then, as efforts evaporate, wins elude, and penalties encroach, we realize we’re not spinning an elegant web but cobbling up a clumsy knot.
And so we sputter, skid, and spiral as our self-confidence leaks from a thousand wounds.
Many people try to escape this existential strike zone by heaving more lumpy stones into the rock tumbler of life. This only makes more noise.
What they need to do instead is, as Confucius counseled, strive for simplicity by jettisoning everything that’s unclear, unsound, and unworkable and seeking the opposite—clarity, sanity, and practicality.
Often, this means doing less but doing it better by focusing on what’s essential and saying no to everything else, by learning to do the right things, not trying to do everything right.
And in this podcast, I want to share with you several simple and essential laws of successful living, some of which go back thousands of years.
These principles have remained in currency because they form a robust operating system for life—one that not only helps you make smart decisions but also avoid very stupid ones, which many people fail to appreciate the importance of.
Most of my biggest wins in life have come from remembering the obvious and ignoring the esoteric and trying to be consistently not stupid instead of sporadically brilliant.
Anyway, let’s get to the laws . . .
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Mentioned on The Show:
Books by Mike Matthews: legionathletics.com/products/books/
The Little Black Book of Workout Motivation: legionathletics.com/the-little-blac…out-motivation/
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Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: www.legionathletics.com/signup/
The pendulum of workout programming is always a swingin’.
Some people say frequency is the ticket. You know, you have to squat every day if you want big legs, and if you’re squatting once a week, you’ll always have pinions.
Others claim absurd amounts of volume is the key. If you’re not doing 20 to 40 sets per muscle group per week, you’re basically an unlifting slug.
And others still beat the drum for intensity over everything. Not big enough yet? Lift heavier, you trousered ape.
The bottom line is it’s an extreme world out there and many people have extreme opinions.
Today’s guest Mark Rippetoe is one of those people, but he also has over 40 years of experience with strength training and coaching and is the creator of the iconic weightlifting program Starting Strength.
In this episode, Mark and I talk workout programming, including the needs of beginners versus advanced lifters, how to know you’re no longer a novice trainee, how age affects volume needs and recovery, and more.
Buckle up!
11:13 - What is the stress recovery adaptation cycle?
20:20- Is progressive overload the best way to get gains for a beginner?
32:49 - What is junk volume?
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Mentioned on The Show:
Mark's Website: https://startingstrength.com/
Books by Mike Matthews: https://legionathletics.com/products/books/
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Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
Plant-based diets are more popular than ever, and for good reason.
Research shows that people who eat an abundance of fruits, vegetables, legumes, nuts, and whole grains tend to live longer and stay healthier than those who eat little.
You probably know this and, understandably, are considering a major overhaul to your diet, but aren’t wholly sold on the idea of cutting out animal products entirely.
How are you supposed to get enough protein?
Will you be able to cover all of your nutritional bases with plants alone?
Will you actually enjoy your meal plans?
Well, the short answer to each of those questions is “yes,” but it’s not necessarily easy because certain animal foods make it much easier to improve your body composition and stay healthy.
That’s why more and more people are turning to “modified” vegetarian diets like the pescatarian diet, which is simply a vegetarian diet that includes seafood.
Some pescatarians also eat eggs and dairy, as well, which is technically known as “lacto-ovo-pescatarianism.”
As you’ll see, pescatarian diets require a little more fine-tuning than regular omnivorous diets, but if you understand and address the downsides and limitations, you’ll have no problem using the pescatarian diet to build a lean, healthy, athletic body you can be proud of.
By the end of this podcast, you’re going to understand . . .
- What the pescatarian diet is
- Its pros and cons
- The most common muscle-building mistakes pescatarians make
- How to use the pescatarian diet to maximize muscle growth, fat loss, and strength gains
- What foods to eat on a pescatarian diet plan
- And more!
Let’s start by defining exactly what a pescatarian diet is.
3:31 - What is the pescatarian diet?
5:36 - What are the benefits of a pescatarian diet?
16:37 - What are the drawbacks of a pescatarian diet?
26:05 - Does the pescatarian diet help with weight loss?
28:00 - Does the pescatarian help with building muscle?
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Mentioned on The Show:
Shop Legion Supplements Here: https://legionathletics.com/shop/
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Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
When I first heard about heart rate variability (HRV), I was expecting it to be yet another lame “biohacking” gimmick.
The pitch is by analyzing the rhythm of your heart beat with special software, you can gauge how stressed your body is and adjust accordingly.
For instance, if you wake up and your HRV indicates your body is overstressed, you may want to save the heavy squat or deadlift workout for another day, or if your HRV has been off for several days in a row, it might be time to deload or take a diet break or get a little more sleep.
Again, it sounds like very fake news, but lo and behold, there’s good evidence of its validity. This is why high-level athletes have been using it for years, and now that the technology has become cheaper, it’s becoming more popular among recreational athletes too.
In this episode with HRV expert Dr. Mike Nelson, you’re going to get a crash course in HRV, including how to measure and track your HRV, what lifestyle factors affect it most, how to use it to regulate your training, and more.
Let’s dive in.
5:13 - What is heart rate variability?
10:06 - What are the differences between average heart rate and heart rate variability?
15:07 - What do higher and lower levels of heart rate variability indicate?
17:26 - Why is variability affected by the physiology?
25:08 - What affects heart rate variability?
37:36 - Does diet affect heart rate variability? Does caffeine affect HRV as well?
40:02 - How does diet affect heart rate variability?
58:57 - How much does training intensity affect heart rate variability?
01:16:13 - Is there a specific range where you you tell the client to slow down?
01:31:23 - How does nutrition affect heart rate variability?
01:43:54 - How can someone track their heart rate variability?
Mentioned on The Show:
Dr. Mike Nelson's Website: miketnelson.com/
Shop Legion Supplements Here: legionathletics.com/shop/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
If you’re serious about weightlifting, one of the worst things that can happen is getting stuck.
Your workouts become robotic chores, you stop giving each exercise your all, and you begin to wonder if you’re simply at the end of your genetic rope for muscle and strength gain.
This is particularly true of isolation exercises like the dumbbell side raise, barbell curl, calf raise, and the like.
For one thing, you’re forced to lift what seem like relatively light weights compared to your heavy compound exercises.
Every pound of progress is precious, and it can be maddening to show up to the gym every week and lift the same weight for months (or years) on end, with no idea how to pull yourself out of this rut.
Moreover, you may find yourself plateaued on most of your isolation exercises despite making steady progress on your heavy compound exercises, which is even more puzzling.
Why does this happen, and what can you do about it?
Well, the short answer is there are several very simple explanations for why progressing on isolation exercises is more difficult than compound exercises.
Once you understand what these are, you can use the eight strategies in this podcast to get stronger on all of your isolation exercises for years to come.
A word of warning before you continue:
Progress will always be painfully slow on isolation exercises once your newbie gains are gone. Anyone who seems to defy this rule is either new to lifting, returning to lifting after a long hiatus, or on drugs. Period.
If you keep at it, though, and commit to the process, you can make consistent, predictable progress on even the most stubborn isolation exercises, without taking steroids.
So, if you want to learn why isolation exercises are so damn difficult, and the eight best ways to get stronger despite this, venture forth once more unto the breach, dear friend, for this podcast will show you the way.
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Mentioned on the show:
Shop Legion Supplements Here: https://legionathletics.com/shop/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
In this episode, I interview Cheri, who read my book Thinner Leaner Stronger and used it to completely change her body and life.
When she first started on her journey, Cheri was 187 pounds and well over 30% body fat. She tried everything to lose weight, including low- and high-volume training programs and even the HCG diet.
After years of frustration, she read my book and got started with proper training and nutrition.
And she started seeing results almost immediately.
In the span of about a year, she not only dropped to 141 pounds and 12 sizes but also completely transformed her body composition. By adding muscle in all the right places, she learned firsthand why what you see in the mirror is far more important than on the scale.
In fact, Cheri was so happy with her results that she’s gotten several other women to start the Thinner Leaner Stronger program and has even created a “Fit Over 50” Facebook group for like-minded women to join a community and hold each other accountable.
In this interview, Cheri and I chat about her story and the important lessons she’s learned along the way, including how she learned to use gym equipment properly, how she found a balanced approach to her diet, why she became a certified personal trainer, and more.
So if you’re looking for a jolt of inspiration and like motivational stories, I highly recommend you listen to this episode.
5:57 - What was your health and fitness like before Legion?
10:24 - What type of shots were you getting in the stomach?
11:29 - Did you start with diet or exercise?
13:50 - How did exercising go in the beginning?
17:40 - How long have you been properly training?
25:44 - Was there a point when you realized that the training program was working?
28:09 - What obstacles did you have to overcome?
38:26 - What are your numbers now?
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Mentioned on the show:
Legion VIP One-on-One Coaching: legionathletics.com/coaching/
Cheri's Instagram: https://www.instagram.com/cherilynn_livethelifeyoulove/
Cheri's Email: iknowmikematthews@gmail.com
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Click here: www.legionathletics.com/signup/
You don’t have to look far to see that extremism and alarmism sells.
Turn on any cable news network at just about any time of the day, for instance, and it’s a daisy chain of drama and conflict—”breaking news” banners preceding humdrum bits of information and “countdown clocks” to minor events underscored by melodramatic music and striking sound effects.
The same forces are at work in the health and fitness space as well, and especially in the realm of diet and nutrition.
Everywhere you look there's another self-styled expert selling the superiority of one regimen or another, and plant-based dieting is a favorite of many.
Its popularity is also bolstered by a number of successful documentaries produced over the last decade, including Forks Over Knives, What the Health, and the most recent, The Game Changers.
I wrote and recorded a long, evidence-based review of What the Health a couple years ago, and as The Game Changers repeats many of the same talking points, I was disinclined to repeat the process.
I kept getting asked about it though and so decided to do a podcast on the film with someone who has already done the heavy lifting and can walk us through what the scientific literature has to say about the major claims in the film.
Chris Kresser is that guy, and in this interview, we talk about all the major claims in The Game Changers, including . . .
- How a vegan diet can affect athletic performance
- Common nutritional deficiencies among vegans
- Plant vs. animal protein for health and body composition
- Potential health issues associated with eating animal products and meat in particular
- Environmental impact of plant-based dieting
- And more
Oh and in case you’re not familiar with Chris, he’s one of the premier evidence-based Functional Medicine practitioners and a New York Times bestselling author, and if his name sounds familiar, it may be because he recently was on Joe Rogan's podcast to talk about The Game Changers.
7:10 - Can a vegan diet affect an athlete’s performances and their health?
10:56 - What are some examples of nutrients that can affect how you handle a vegan diet?
13:41 - Is plant protein the same quality and as effective as meat protein?
24:20 - Do you think the vegan diet is optimal for any athlete?
25:57 - What are some common deficiencies in a vegan diet?
35:21 - Do problems with the vegan diet happen to most people or a small percentage?
37:57 - What are some of the claims that eating animal products have negative side effects?
51:00 - What kind of impact does veganism have on the environment?
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Mentioned on the show:
Chris's Website: https://chriskresser.com/
Chris's Podcast: https://chriskresser.com/podcasts/
Chris's Instagram: https://www.instagram.com/chriskresser/
Chris's Twitter: https://twitter.com/chriskresser
Legion VIP One-on-One Coaching: https://legionathletics.com/coaching/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
Let’s face it: a big reason most of us guys work out is to look great.
You know, muscular, lean, proportional . . . “aesthetic” as the narcissists like to say.
People are always looking for “hacks” and shortcuts to live a better life and looking good is a big one.
When you look good, people instinctively like you more and treat you better, and this more or less always pay dividends no matter what you’re trying to do.
How exactly do you build that type of physique, though?
In this podcast, you’re going to learn . . .
- The ancient formula that dictates the proportions of the “ideal” male body
- How to compare your body to these standards to see what parts need the most work
- How close you can expect to get to these numbers based on your genetics
- And finally, how to eat and train to build the ideal male body.
Let’s get started.
6:56 - What is the golden ratio?
14:56 - How can we use the golden ratio to create the ideal male body?
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Mentioned on The Show:
Legion VIP One-on-One Coaching: https://legionathletics.com/coaching/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
I’ve churned through over 150,000 emails, social media comments and messages, and blog comments in the last 6 years.
And that means I’ve fielded a ton of questions.
As you can imagine, some questions pop up more often than others, and I thought it might be helpful to take a little time every month to choose a few and record and share my answers.
So, in this round, I answer the following four questions:
1. What is the best way to get ripped for a photoshoot or event? (2:32)
2. Is it harmful to eat below your basal metabolic rate? (8:09)
3. How can Bigger Leaner Stronger or Thinner Leaner Stronger be modified for intermediate and advanced weightlifters? (13:23)
4. Should I stop eating red meat? (21:46)
If you have a question you’d like me to answer, leave a comment below or if you want a faster response, send an email to mike@muscleforlife.com.
Recommended reading for this episode:
A Simple and Accurate BMR Calculator (and How to Use It)
Is Red Meat Really as Bad For You as “They” Say?
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Mentioned on The Show:
Shop Legion Supplements Here: legionathletics.com/shop/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
“When’s your next book coming out?”
“What kind of supplements are you going to release next?”
“What would you name your boat if you had one?”
I’m asked questions like these all the time and so I thought I’d start doing monthly updates about what’s new and exciting here at Legion HQ.
So here’s a quick hosedown of what me and my jolly band of pirates and bums have been up to lately.
Enjoy!
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Mentioned on The Show:
Shop Legion Supplements Here: https://legionathletics.com/shop/
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Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
CoolSculpting…
The name itself reminds me of the 70s, perhaps an artist scene. Rebel against the government by making radical statues (back when radical was less “feminist” and more “Sonic the Hedgehog on a skateboard”.)
Fight against the institution like Greek statues fight against pornographic standards of penis sizes.
Then I learned it was a fat loss technique popular with middle-aged mothers with too much money and instantly felt like I needed to apologize to sculptors everywhere for the comparison.
Then I looked into it.
Boy, does this shoe taste bad. Shouldn’t have stepped into the realm of judging things by their cover if it just made my foot go into my mouth.
Can’t really blame me though.
After browsing a ton of CoolSculpting reviews I felt like I was so far into mommy blog territory that I needed to bring spare nappies and a welcoming gift of scented candles and wine just to continue listening.
It was only after I googled the scientific name, cryolipolysis, that I understood how such a cool process with such a cool name could catch on.
So what is CoolSculpting? Who thought of this positively radical name, and will it help my kickflips and graffiti?
Not much, but it could help your family members from looking like bulldogs with their jowls ... if they have the money for it.
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Mentioned on The Show:
Shop Legion Supplements Here: https://legionathletics.com/shop/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
Many people have had rough childhoods thanks to stuff like oppressive parents, grinding poverty, and mental and physical roadblocks, but few have experienced what Chris Duffin has.
First, he grew up in the wilderness. Not metaphorically, but literally. As a child, Chris and his family were vagabonds who wandered the California countryside, essentially living off the land.
As you can imagine, this didn’t exactly put Chris on the fast track to success, academic or otherwise, yet today, he’s an MBA with a successful career as a corporate executive as well as a top-tier powerlifter who has deadlifted 1,000 pounds . . . for reps.
Chris also has also created a popular coaching and education brand called Kabuki Strength as well as innovative strength training equipment including the Transformer Bar, Duffalo Bar, Kadillac Bar, and Trap Bar HD.
And as if all that weren’t enough, Chris recently released a book called The Eagle and the Dragon, and in this interview, we’re going to talk about all the aforementioned, including some of the key lessons Chris has learned about parenting, leadership, and reinventing yourself for a better life.
6:24 - What is your background story?
25:30 - How did your background affect who you are now?
33:41 - What values mean the most to you?
40:29 - What are some lessons you’ve learned from leadership?
59:36 - What fears are you chasing now?
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Mentioned on The Show:
Chris's New Book (The Eagle And The Dragon) https://christopherduffin.com/
Chris's Website: https://kabukistrength.net/
Chris's Instagram: https://www.instagram.com/mad_scientist_duffin/
Books by Mike Matthews: https://legionathletics.com/products/books/
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Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
If there’s one supplement that has truly passed the test of time, it’s creatine monohydrate.
It has been the subject of hundreds of scientific studies, and the evidence is clear:
- It helps you gain muscle and strength faster.
- It improves anaerobic endurance.
- It enhances muscle recovery.
And moreover, it does it all naturally and safely.
When it comes to improving your body composition and workout performance, creatine monohydrate is basically all pros and no cons.
And in this podcast, we’re going to talk about why.
By the end, you’re going to know what creatine monohydrate is, how it works, how effective it is, how to take it for best results, and more.
Let’s get to it.
2:45 - What is creatine monohydrate?
6:20 - How does creatine monohydrate benefit muscle growth?
8:49 - How does creatine monohydrate benefit strength gain?
10:27 - How does creatine monohydrate benefit power?
12:14 - How does creatine monohydrate benefit muscle recovery?
13:04 - How does creatine monohydrate benefit endurance?
14:24 - How does creatine monohydrate benefit joint pain?
15:41 - How does creatine monohydrate benefit type 2 diabetes?
19:20 - What is creatine ethyl ester and is it better than creatine monohydrate?
20:24 - What is buffered creatine and is it better than creatine monohydrate?
21:43 - What is creatine hydrochloride and is it better than creatine monohydrate?
22:13 - What is creatine magnesium chelate and is it better than creatine monohydrate?
22:49 - What is creatine malate chelate and is it better than creatine monohydrate?
23:22 - What is creatine nitrate and is it better than creatine monohydrate?
24:02 - What is micronized creatine and is it better than creatine monohydrate?
25:10 - What is creatine pyruvate and is it better than creatine monohydrate?
25:45 - What is creatine citrate and is it better than creatine monohydrate?
26:05 - What is liquid creatine and is it better than creatine monohydrate?
37:35 - How do you take creatine monohydrate?
29:29 - Does caffeine interfere with the effects of creatine monohydrate?
30:55 - Do you need to take creatine monohydrate every day?
31:52 - Do you need to cycle creatine monohydrate?
32:37 - Does creatine monohydrate cause bloating?
33:35 - Is creatine monohydrate bad for your kidneys?
35:20 - Should women take creatine monohydrate?
36:03 - Should you take creatine monohydrate when you want to lose weight?
39:31 - Does creatine monohydrate cause baldness?
40:29 - Does everyone benefit equally from creatine monohydrate?
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
This episode is part of a monthly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
One Monday every month, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back for the latest and greatest installment.
Mentioned on The Show:
Books by Mike Matthews: https://legionathletics.com/products/books/
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Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
If you’ve been in the fitness game for any amount of time, you know that consistency is the key.
It takes months of work to see any major changes in the mirror, and it takes years to see how fit you can really get.
This is why developing good habits is a major element of long-term fitness success.
Motivation comes and goes, and often without rhyme or reason, but habits can endure. You're far more likely to stick to your diet and training plans when they're as ingrained into your everyday routine as taking a shower or going to work rather than something that may or may not happen depending on how you feel day to day.
Developing good habits is only half the battle, though. You then have to protect them against the vicissitudes of life.
That’s why it pays to have “elastic habits” as opposed to rigid ones—habits that can “flex” according to your ever-changing circumstances as opposed to shatter.
That’s the premise of Stephen Guise’s new book, Elastic Habits, and what today’s discussion is all about.
I’ve had Stephen on the podcast before to discuss his previous bestselling book Mini Habits, and this time around, he talks about why he wrote this new book, how it differs from his first, and why his elastic habits system is a natural “next step” for people who are ready for a more robust and rewarding approach to habit building and optimization.
So, if you want to learn some simple and highly practical ideas for using Stephen’s unique elastic habits model to create positive changes in your life that stick, hit that play button!
5:35- What are elastic habits? What is your take away on habits?
8:58 - How does elasticity and resilience apply to habits?
12:55 - How do you use elastic habits in your life and what are some examples?
19:13 - How do you track your habits?
19:38 - Do you share your template on your website?
23:05 - Do you do any myth busting in your book?
29:54- How long does it take to establish a habit?
30:22 - What do you recommend for people to start making good habits?
33:46 - How can you eliminate bad habits?
Mentioned on The Show:
Elastic Habits by Stephen Guise
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Click here: https://www.legionathletics.com/signup/
Optimists say that with enough hard work, patience, and the right nutrition, you can get as big and strong as you want.
That there really is no hard ceiling on your potential for whole-body strength and muscularity.
To support this rosy outlook, these people often point to top-level bodybuilders and elite college athletes who claim to have never used steroids.
I’ve written and spoken about this extensively already, but I wanted to get Lyle McDonald’s take on the limits of natural versus enhanced muscle gain, and particularly how they relate to the fat-free mass index (FFMI).
In case you’re not familiar with Lyle, he has been one of the foremost evidence-based fitness researchers and writers for a couple decades now and someone whose work I’ve always liked. He pulls no punches, brooks no bullshit, and makes no apologies when he feels he has the evidence on his side.
In this interview, Lyle and I chat about the difference between natural and enhanced muscle gain, what FFMI is and whether 25 is a true natural cutoff, common “fake natty” red flags, and more.
Let’s dig in!
11:18 - What is FFMI?
19:27 - Why is a normalized FFMI of 25 a likely ceiling for most people?
53:06 - What is your opinion on the studies on limits with college athletes?
01:16:07 - Would you agree that a FFMI over 25 is a red flag for steroid use?
Mentioned on The Show:
Shop Legion Supplements Here: https://legionathletics.com/shop/
Lyle's Website: https://bodyrecomposition.com/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
I want to do some posts specifically for women, starting with a question I get asked often: how do you get rid of cellulite naturally and safely?
Ironically, cellulite was once respected as an attractive symbol of wealth. It meant you could eat rich foods and didn’t have to physically labor. Well, these days almost all women have cellulite to one degree or another, and it’s generally considered a blight–a sign of a lazy, unhealthy lifestyle.
Millions of women spend tens of millions of dollars per year on all kind of cellulite treatments looking for a cure, and aren’t any better for it. Is there anything you can do, really? Fortunately, there is.
It seems like a good time to dive into the subject and help you sort the BS from the truth, and work out what you can do to get smoother, sexier legs, hips, and butts.
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Mentioned on The Show:
Shop Legion Supplements Here: https://legionathletics.com/shop/
---
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
If you can’t recover from your workouts properly, you’re going to have a hard time.
You won’t be able to lift as much weight, progress on your lifts and get stronger as quickly, and you won’t enjoy your workouts, reducing the likelihood that you’ll stick to your routine over the long term.
Muscle recovery supplements can get you back in the gym faster and allow you to train harder, speeding up your progress.
And in this podcast, we're going to cover the 3 best ones you should be taking.
Let's get to it.
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Mentioned on The Show:
Shop Legion Supplements Here
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Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: www.legionathletics.com/signup/
If you’re a veteran gymgoer, you probably know what it’s like to feel fatigued.
You’re drained, achy, and lethargic. The weights feel oppressively heavy. You’d rather go home and take a nap than train.
Look around online for an answer as to what causes this, and one of the first explanations you’ll likely find is something called central nervous system (CNS) fatigue, aka “neural fatigue.”
The reason you feel so down, the goo-roo will explain, is your nervous system has become overtaxed and needs a break, not unlike a barrel of a gun that has overheated from intensive firing and needs to cool off.
To resolve the problem, the solution offered is always some form of more rest and less stress, like taking a few days off or deloading or the like, and to avoid such issues in the future, suggestions usually include training less frequently or intensely, taking special supplements, and sleeping or eating more.
In fact, some fitness folks claim that minimizing CNS fatigue is a vitally important (and often overlooked) aspect of getting jacked—and especially for us natural weightlifters—and promote low-volume training plans as optimal for maximizing overall long-term results.
How reasonable is all of this? Is your body really so fragile that it can only manage a handful of productive weightlifting workouts per week? Is CNS fatigue even real?
To answer these questions and more, I invited Menno Henselmans back on the podcast to break it all down.
In case you’re not familiar with him, Menno is a bodybuilding coach, writer, and published scientist who’s also on the Scientific Advisory Board of my sports nutrition company, Legion Athletics.
In this interview, Menno discusses the different types of fatigue, what CNS fatigue really is, how much can result from training, how to deload properly (and why), and more.
Let’s get to it!
5:50 - What is fatigue?
9:40 - How can you tell the difference between mental and physical fatigue?
21:09 - Is there any way to achieve an ongoing deficit?
26:18 - How long can CNS fatigue last?
38:19 - What is your recommended method of deload?
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Mention on The Show:
Books by Mike Matthews: https://legionathletics.com/products/books/
Menno's Website & Email List: https://mennohenselmans.com/ Menno's Instagram: @menno.henselmans
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Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter! Click here: www.legionathletics.com/signup/
“Can you recommend a book for…?”
“What are you reading right now?”
“What are your favorite books?”
I get asked those types of questions a lot and, as an avid reader and all-around bibliophile, I’m always happy to oblige.
I also like to encourage people to read as much as possible because knowledge benefits you much like compound interest. The more you learn, the more you know; the more you know, the more you can do; the more you can do, the more opportunities you have to succeed.
On the flip side, I also believe there’s little hope for people who aren’t perpetual learners. Life is overwhelmingly complex and chaotic, and it slowly suffocates and devours the lazy and ignorant.
So, if you’re a bookworm on the lookout for good reads, or if you’d like to get into the habit of reading, this book club for you.
The idea here is simple: Every month, I’ll share a book that I’ve particularly liked, why I liked it, and several of my key takeaways from it.
I’ll also keep things short and sweet so you can quickly decide whether the book is likely to be up your alley or not.
Alright, let’s get to the takeaways.
Want to be notified when my next book recommendation goes live?
Hop on my email list and you’ll get each new installment delivered directly to your inbox.
Click here: https://www.legionathletics.com/signup/
Almost every day, I’m asked about the hugely popular ketogenic diet.
I’ve written about it some time ago and more recently had Dr. Eric Helms here on the podcast to talk about it in the context of lean bulking, but as keto has become THE next “it diet” and science is always moving forward, I figured it’s high time to address it again.
That’s why I invited Dr. Brad Dieter on the podcast to discuss all things keto including its advantages and disadvantages for weight loss and general health, how to get (and stay) in ketosis, what ketones are and if you should supplement with them, and more.
In case you’re not familiar with Brad, he’s trained exercise physiologist, molecular biologist, and biostatistician with Master’s and Doctorate degrees, as well as the COO of Macros, Inc and a member of the Legion Athletics Scientific Advisory Board.
Needless to say, Brad’s an accomplished chap with the experience and scientific chops to tackle a complicated subject like the ketogenic diet.
So, if you want to know what the keto diet is good for, and whether or not you should give it a shot, this episode is for you.
4:44 - What is the ketogenic diet and how did it start?
7:12 - Would the ketones spillover be after fat gain?
9:06 - How does energy balance affect the results of a ketogenic diet?
11:04 - Do you need to be in a calorie deficit to be on a ketogenic diet?
12:12 - Why is it that if you eat more carbs you tend to lose fat more efficiently?
18:27 - What are the advantages of a ketogenic diet?
25:26 - Where is the carbohydrate cutoff to maintain a state of ketosis?
28:21 - Are there situations where you recommend a ketogenic diet?
30:01 - What kind of health benefits do you get from a ketogenic diet?
34:32 - Are there any health conditions that a ketogenic diet could help with?
36:31 - Can a ketogenic diet help with skin issues?
Mentioned on The Show:
Macros Inc
Brad’s Instagram
Science Driven Nutrition
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Gluten-free is still going strong these days.
According to Google Trends, it’s just about as popular now as it was at its peak six years ago, and gluten-free foods still pack the shelves of grocery stores, coffee shops, bakeries, and the like.
In other words, gluten-free dieting is no longer just a buzzword among bloggers, paleo fanatics, and health gurus.
It’s become a bonafide mainstream diet fad.
Despite this, gluten is still a hotly debated and polarizing little protein. Some claim it’s literally poison and should be avoided at all costs and others say the only people that need to limit their gluten intake are people with celiac disease.
To help clear up this confusion surrounding gluten and present a fair, balanced take on the current weight of the evidence, I invited Danny Lennon to join me on the podcast.
It’s been a number of years since I last had him on the show, but he’s been a member of the Legion Scientific Advisory Board since its inception and also has a master’s degree in Nutritional Sciences.
He’s also the host of his own podcast called Sigma Nutrition Radio, where he interviews world-renowned experts from the fields of nutrition, medicine, and sports performance.
In this episode, Danny and I discuss all things gluten, including what gluten is, what happens when we eat it, the difference between celiac disease and gluten sensitivity, whether “leaky gut” is a real thing, and more.
7:14 - What is gluten?
8:12 - Why is gluten an issue for some people and not others?
10:34 - What kind of symptoms does celiac disease cause and what happens when people with celiac disease eat gluten?
12:52 - What is intestinal permeability and is it related to leaky gut?
15:05 - Why is having an increased intestinal permeability bad?
18:34 - What is a gluten allergy?
20:04 - How does a gluten sensitivity differ from an autoimmune response and a gluten allergy?
21:56 - Are there any tests to see if you have a gluten sensitivity?
24:33 - What happens with repeated exposure to gluten? Is it different for every individual?
25:36 - What are some common symptoms of the non autoimmune and nonallergic gluten sensitivity?
27:29 - What is the percentage of people that have a gluten sensitivity?
32:51 - What studies best explain why some people have gluten problems and others don’t?
36:04 - How would someone with a gluten sensitivity be diagnosed?
41:21 - What are fodmaps and how can it confuse someone who is trying to find out if they have a gluten sensitivity?
Mentioned on The Show:
Sigma Nutrition Website - (https://sigmanutrition.com/)
Sigma Nutrition Radio - (https://sigmanutrition.com/podcasts/)
Danny’s Instagram - (@dannylennon_sigma)
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I’ve churned through over 150,000 emails, social media comments and messages, and blog comments in the last 6 years.
And that means I’ve fielded a ton of questions.
As you can imagine, some questions pop up more often than others, and I thought it might be helpful to take a little time every month to choose a few and record and share my answers.
So, in this round, I answer the following four questions:
If you have a question you’d like me to answer, leave a comment below or if you want a faster response, send an email to mike@muscleforlife.com.
Recommended reading for this episode:
Mentioned on The Show:
Click here to shop Legion’s Black Friday sale and save up to 30%!
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How often do you hear sympathies these days for the “downtrodden, exploited, and underpaid” common folk, along with harsh, condemning words for those people with any measure of financial success?
Well, it’s very true that there are criminals operating in the largest corporations, the highest levels of Wall Street, and our government that make the robber barons of the past look like noble saviors, and I hope to see them put in prison one day, where they belong. Crony capitalism is a travesty of free market capitalism and is to blame for much of the inequity we see in today's society.
That said, that condemnation doesn't apply to the average rich person, who is simply a small business owner that worked his or her ass off to build a team of people that sell and deliver valuable products and services that others need and want. Only a small fraction of the "1%" are the problem.
Many of the "downtrodden" avoid this reality and instead try to place the responsibility of their failures at the feet of the generalized "rich," but there's a cold, hard fact they don't want to face:
They are unsuccessful because they can’t carry a message to Garcia.
What the hell am I talking about? I’m talking about Elbert Hubbard’s famous short story, A Message to Garcia—a story that contains one of the most fundamental principles of success that I know.
People who can carry a message to Garcia are a special breed. They're invaluable not only as workers, but as friends and, indeed, members of society. I guarantee you this: If you can simply carry a message to Garcia, you will always make money, always accomplish goals, and always be in demand.
Think I’m overstating the issue? Listen to the short story in this podcast episode, and let me know what you think.
It's short but powerful. Enjoy.
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Mentioned on The Show:
Click Here to Shop Legion’s Black Friday Sale and Save Up to 30%!
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In this episode, I interview Fred, who used my work to help radically transform his life and literally save his life.
Fred originally got in touch through one of my Live Q&As on Instagram, and after hearing his story, I decided he’d make a great guest.
Why?
Before finding my work, Fred was 415 pounds, and dying.
That sounds dramatic, but the truth is he had a heart attack, his kidneys were failing, and his doctors suggested he say his goodbyes to friends and loved ones.
This was enough to make Fred take stock of his situation and decide to make a change.
He started going to the gym. And he lost some weight. Then he found my site, which helped him lose over 200 pounds.
Now Fred is a fitness coach himself, paying it forward and inspiring others, showing through example that anyone can improve their health, fitness, and longevity, no matter how bad their situation may seem.
In this interview, Fred and I discuss his story, how he ended up in the hospital, how he started getting healthier, how he refused to make excuses, and what it takes to completely change your life.
So if you’re looking for a jolt of inspiration and like motivational stories, I highly recommend you listen to this episode.
5:14 - What were your numbers before and after finding Legion?
7:00 - What was your diet and fitness like 7 years ago?
29:05 - How do you free up time to maximize other tasks?
34:51 - What motivated you to lose weight?
58:00 - What are your plans for the future?
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Mentioned on The Show: Click Here to Shop Legion’s Black Friday Sale and Save Up to 30%!: https://legionathletics.com/shop/
Fredrick's Instagram: https://www.instagram.com/frederick_b_henderson/
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Fat was practically falling off your body just a few weeks ago, and now you're wondering if your scale is broken because no matter what you do, your weight won't budge.
What gives?
Why did your routine suddenly stop working, and what can you do to push through this weight loss plateau?
Listen to this podcast to find out.
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Aside from the basic military diet meal plan and eating schedule (which we’ll go over in a moment), there’s no official military diet and the recommendations and rules vary based on who you ask.
Furthermore, there’s no fitness guru claiming credit for the military diet.
There’s no diet book promoting its eating principles.
There’s no official website on the diet and the main argument thrown around in its favor is the rumor that Khloe Kardashian used it to lose weight . . . at some point . . . maybe.
Despite this dubious track record, it’s still wildly popular, as evidenced by the 150,000 people who search for it every month online.
Some of the appeal is understandable, too.
Like many weight loss diets it has an attractive schtick:
What are the downsides, then?
For starters, the meal plan you’re supposed to follow looks like the diet of a famished racoon rooting through a restaurant dumpster.
There’s no rhyme or reason to any of the food choices, and it’s almost as if someone threw them together purely to troll people who don’t know any better.
For example, dinner on the third day of the diet is 1 cup of tuna, ½ a banana, and 1 cup of vanilla ice cream.
The meals are also designed to provide no more than 1,000 calories per day for the first 3 days of the diet, and the other 4 days of the week you’re allowed no more than 1,500 calories.
If you aren’t familiar with what 1,500 calories looks like, that’s very little food—about half as much as most people eat.
That being what it is, there’s a groundswell of dieters eager to learn more about the military diet and plenty of vloggers, influencers, and other bush-league diet gurus happy to spread the gospel.
You probably know enough about dieting, though, to be skeptical. In fact, I’ll wager a hotdog and half cup of vanilla ice cream that you have a lot of questions about the military diet, such as . . .
You’ll learn the answers to all of t
Take this supplement and you’ll be able to train harder.
Train harder and you’ll gain more muscle and strength.
Gain more muscle and strength and you’ll get the body you want faster.
The pitch sounds alluring … and familiar … right?
It’s how pre-workout supplements (among others) are sold, of course.
And these days, many of the most popular pre-workout supplements contain beta-alanine and spotlight it as a key component.
According to their product labels, beta-alanine increases strength, power, and endurance during strength training, sprinting, and most sports.
On the other hand, the skeptics claim that while beta-alanine may help with sports that involve a lot of sprinting, like soccer, football, and basketball, it won’t help you perform better in your strength workouts. Plus, they warn that there aren’t enough studies to prove that beta-alanine is safe.
Who’s right?
The short answer is that beta alanine can help you squeeze out a few more sets and reps in your workouts and it will almost certainly help you perform better in your HIIT workouts, but it probably isn’t going to directly increase your strength.
In this podcast, you’re going to learn …
- What beta-alanine is
- What the benefits and side effects of beta-alanine are
- How much beta-alanine you have to take to see results
- The best beta-alanine supplements
- And more …
Let’s start at the top.
Time Stamps:
3:18 - What is beta-alanine?
7:16 - Does beta-alanine improve muscle endurance?
12:07 - What is beta-alanine’s effect on traditional endurance exercises?
15:06 - Can beta-alanine improve muscle growth?
16:49 - What’s the clinically effective dose of beta-alanine?
19:43 - When should I take beta-alanine?
22:06 - What are beta-alanine tingles?
26:51 - Does beta-alanine have any side effects?
28:26 - What are the best beta-alanine supplements?
Mentioned on the show:
Shop Legion Supplements Here: https://legionathletics.com/shop/
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There has been a lot of grumbling about genetically modified foods over the last decade or so, and many of the claims are alarming enough to scare your pucker shut.
These foods are POISONOUS, some people say, and increase your risk of all kinds of disease and dysfunction. At some point, they prophesy, we'll look back on GMOs like we do fluoroscopes, lobotomies, and DDT.
Hogwash, the other camp proclaims—GMOs are well studied and perfectly safe, and we should stop tilting at windmills and embrace this wonderful product of modern food science.
Who's right? Well, that's what this podcast is all about.
In it, Kurtis Frank and I break it all down, starting with what GMOs are and how they’re created, the difference between some GMO foods that are probably not a reason for concern and others that may be, why genetically modified plant and animal foods are different, and more.
And in case you’re not familiar with Kurtis, he’s the co-founder and former lead researcher and writer of Examine.com, as well as the Director of Research for my sports nutrition company, Legion Athletics.
Let’s get to the show!
6:24 - What is a basic definition of GMO’s?
8:43 - How do you cross breed plants?
14:41 - Are they modifying one gene or multiple genes?
15:27 - What is an example of a modification that might not be a good idea to change?
16:53 - How do GMO’s affect humans?
22:38 - Are there consequences when we modify animals?
25:57 - How does Monsanto fit into all of this?
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Mentioned on The Show:
Click Here to Shop Legion Supplements
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News flash: us Westerners aren’t exactly paragons of health and wellness.
While it’s easy to blame our bloated body fat percentages and sedentary living on many different external factors, the reality is that much of what’s ailing us collectively has stemmed from the compounding effects of bad habits that began in childhood.
And these trends aren’t getting any better.
Kids these days are less active, less interested in physical activity and sports, and spend more time in front of T.V.s, computers, tablets, and phones than ever before.
Their dietary habits aren’t any better, either, with less than 10% of teenagers meeting the minimum number of daily servings of fruits or vegetables.
Many parents think this calls for extreme measures like micromanaging their broodlings’ every calorie and extracurricular minute in an attempt to save their kids from the pitfalls of modern living.
This too often backfires and can lead to alarmingly unhealthy behaviors as the children get older and eventually leave the nest.
And so parents wonder what's the right way of addressing this issue? How can we teach and encourage our kids to eat and live healthily in a way that will stick and become their own?
I invited Jeff and Mikki Martin on the podcast to help answer these questions and more.
They’re co-owners of The Brand X Method, a coaching program devoted to youth training since 2004.
Through their training centers across the US, live seminars, and coaching programs, they’ve helped tens of thousands of kids learn proper movement patterns, improve their athleticism, avoid injury, and develop a healthy relationship with food.
And in this episode, Jeff and Mikki share some of the key lessons they’ve learned over the years, including where to start when they're young, how to help them enjoy sports as they get older, how to introduce them about proper nutrition, and more.
Let’s get to it!
9:40 - Why did they remove PE from public schools?
21:53 - How do we educate parents with new information about raising kids?
30:22 - What are some movement solutions that work best for kids?
40:40 - How do you approach nutrition with kids?
50:38 - Are there any supplements that you recommend for kids?
53:22 - What are your thoughts on omega-3, vitamin D and multivitamin supplements for kids?
58:59 - Are energy drinks and caffeine intake becoming an issue with teenagers?
1:00:47 - Should teenagers stay away from caffeine altogether?
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In the early 1960s, a scientist named Ancel Keys was puzzling over a question:
Why were rich, middle-aged businessmen in Minnesota more likely to die of heart disease than poor villagers in Italy?
Up to this point, most scientists considered heart disease to be part and parcel of the aging process—a result of your decaying DNA rather than your diet or exercise habits.
But then there were these remote villages in Southern Italy that had the highest rates of centenarians in the world and some of the lowest rates of heart disease, despite being populated with people genetically similar to American men.
Data like this convinced Keys that heart disease might be preventable, and was bolstered by other findings.
For instance, Keys discovered that in food-starved regions of post-war Europe, cardiovascular disease dropped along with the food supply, implying a connection between the two seemingly unrelated circumstances.
As the evidence mounted, Keys became more convinced that diet was a key factor in the risk of heart disease, and to test his hypothesis, he conducted an enormous study—one that would become his magnum opus.
The short story is that the Mediterranean diet is popular among scientists, doctors, and the average dieter for a reason: it’s a perfectly healthy way to eat.
That said, it’s not for everyone and not the only way to eat well.
Let’s find out why.
7:28 - What is the Mediterranean diet?
12:08 - Why is the Mediterranean diet popular?
12:50 - Can the Mediterranean diet prevent heart disease?
26:22 - Can you get the health benefits associated with the Mediterranean diet while still eating red meat, dairy, and poultry?
30:07 - Can the Mediterranean diet prevent type 2 diabetes?
35:24 - Does the Mediterranean diet help you lose weight?
39:13 - Can the Mediterranean diet help you live longer?
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Mentioned on The Show:
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As a general rule of thumb there are two reasons people take gut health supplements:
1. They have been told that to be optimally healthy you need to maintain a healthy gut.
2. Something just hurts and doesn’t work properly and they’d rather it was normal.
A theoretical and more long-term reason that you put your faith into, and a super simple “as long as it makes me feel better and makes the washroom trips go easier” reason.
Both are valid reasons, mind you, and it wasn’t until the rise of probiotics that people even cared about gut “health.”
“Gut health” can also mean many different things, and so gut health supplements can work in many different ways.
And we’re going to go over the main ones that work in this podcast.
Let’s get to it.
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Mentioned on the show:
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Recently, Jordan Syatt lost 6 pounds in a month.
Ho-hum, so what.
Well, the twist is he did it eating a Bic Mac every day, which is also completely ho-hum if you understand energy balance, but many people don’t or don’t want to and, well, many discussions ensued after word got around.
Some people refused to believe the results, others denounced the experiment as irresponsible, and others still tried to reconcile it with their fetish for calorie denial.
And in this interview, Jordan shares why he pulled the stunt, what he ate on the diet (besides Big Macs), how people responded, and most importantly, what he wants people to take away from it.
We also discuss strategies for staying in shape while traveling or just really busy, because as Gary Vaynerchuk’s strength and nutrition coach, Jordan knows a thing or two about helping busy, on-the-go people reach their fitness goals.
Not only that, but Jordan’s also a guy who has set several powerlifting records and definitely doesn’t just talk the talk.
Let’s get to the show!
4:18 - What is the Big Mac challenge?
5:23 - What are some objections you received from doing the Big Mac challenge?
10:15 - Were you just eating a Big Mac or did you eat anything else?
11:31 - Have people criticized you for encouraging people to make bad dietary decisions?
15:17 - What causes the “what the hell effect”?
25:12 - Are you thinking about doing another challenge?
32:19 - How do you stay fit while traveling?
43:32 - How do you maintain a diet while traveling?
54:17 - How to manage alcohol while on vacation or business trips?
Mentioned on The Show:
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As you might know, I’m the founder of a supplement company called Legion, and it has gone pretty well so far.
In just six years, Legion has grown into an Inc 5000 company with 8 figures in annual sales and close to 200,000 customers served and much more to come.
Thus, I’m often asked about how it all started, what the supplement industry is like “on the inside,” and what advice I can share to others wanting to follow in my footsteps.
I was invited to go on another podcast—the Supplement Engineer Podcast—to discuss these things and more, and as I don’t talk much business here on the podcast, I thought you might find the discussion interesting.
And so I’m sharing the interview here.
Tune in and let me know what you think!
3:24 - Why did you step into the supplement business?
10:29 - Did any of your previous experience with building Muscle For Life help you with Legion?
12:36 - What challenges did you face with manufacturing?
17:34 - Is there any recourse for you as a brand owner when a manufacturer screws you over?
19:06 - What drives you to make a new supplement?
32:52 - What do you think separates Leigon’s proteins bars from the rest of the market?
38:09 - What has kept you level headed and allow you to keep pushing forward?
46:24 - Do you think the way your parents raised you had a key determining factor on how you built your business?
48:54 - How do you manage to run a business while still being a family man?
Mentioned on The Show:
Shop Legion Supplements Here: https://legionathletics.com/shop/
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If you can’t endure discomfort, you’re not going to make it very far in your training, not to mention your life.
Lifting weights is hard. Doing HIIT is hard. Stick to a diet is hard. Learning valuable skills is hard. Burning the midnight oil at work is hard. Overcoming setbacks is hard.
What’s more, willpower and motivation are notoriously fickle, and when they’re at a low ebb due to poor sleep, stress, angst, or whatever else get us down some days, everything only gets harder.
That’s why it’s often the ability to endure that separates the successful from the unsuccessful in just about every arena of life, not just athletics
Now, endurance can be defined in many ways, but my guest Alex Hutchinson has an elegant one: the strength to continue despite an increasing desire to stop.
Even if you aren’t an endurance athlete (I’m not), understanding how people find the physical and mental stamina and grit to finish marathons and other even more extreme endurance events can help you reach more of your own finish lines, inside and outside of the gym.
In fact, one of the reasons so many people enjoy endurance exercise is because of how it empowers them to struggle through hardship of any kind.
All of this is why I invited accomplished endurance athlete, writer, and researcher Alex Hutchinson back on the show.
In case you’re not familiar with Alex, he’s a New York Times bestselling author of several books including his most recent, Endure, as well as an award-winning science journalist and former physicist and national-class runner.
And in this interview, he shares many of the insights he gleaned from researching and writing his book Endure, including how the brain influences our physical and mental limits, how elite athletes are able to exceed these limits, how to “recharge” after intense effort, and more.
Let’s get to it.
5:49 - Can a mother lift a car to save her baby?
12:54 - How is our performance limited by our brain?
15:46 - What are some of the reasons the brain limits itself?
22:02 - What are some ways that elite athletes are able to exceed brain limitations?
26:30 - Does enduring physical pain improve your ability to push through discomfort in other areas of your life?
32:21 - What are some strategies to recharge between mentally demanding tasks?
50:51 - Does incorporating fun into your life improve sleep and decrease anxiety?
Mentioned on The Show:
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The first few weeks after starting a diet are usually smooth sailing.
You aren’t that hungry, your energy levels are good, and you’re still adding weight in the gym.
Then, often at about the four to eight-week mark, the gears begin to grind to a halt.
You feel more hungry before meals and less satisfied after.
Your energy levels drop and it becomes increasingly hard to add weight to your compound exercises.
And worst of all, the number on the scale moves slower and slower with every weekly weigh-in.
What changed?
Why did dieting suddenly transform from a sprint into a slog?
Are you eating too much or too little? Not doing enough cardio? Not eating the right foods? Not taking the right supplements?
The answer to all of those questions lies in a hormone called leptin, which is the topic of this podcast.
Leptin lies at the center of the constellation of problems every dieter experiences as they lose fat—lethargy, hunger, metabolic slowdown, and even increased risk of illness.
Like anything related to weight loss, there’s a lot of misinformation, hype, and chicanery surrounding leptin.
In the past decade, a new wave of Internet doctors, fitness gurus, and online influencers have seized on the significance of leptin and come up with specialized diets and supplements designed to “hack” weight loss by controlling leptin.
They throw around enough big words and studies to make their pitch sound sciency, but like any fad diet, it’s all a bunch of smoke and mirrors.
There’s no such thing as “hacking” your metabolism, hormones, or body fat, though, and controlling leptin levels isn’t the secret to weight loss any more than controlling other hormones like insulin or testosterone is.
Now for the good news:
Understanding how this hormone works can give you a better perspective on what’s going on inside your body as you lose weight and how to make fat loss easier by making a few simple modifications to your diet.
On the plus side, though, understanding the workings of leptin allows you to make a few informed changes to your diet that make losing weight significantly easier.
Let’s start by looking at what leptin is.
Mentioned on The Show:
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This episode is part of a monthly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
One Monday every month, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back for the latest and greatest installment.
Mentioned on The Show:
Books by Mike Matthews: https://legionathletics.com/products/books/
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Have you ever stopped losing weight despite “doing everything right” with your diet?
Have you ever struggled to gain weight no matter what you ate?
Have you ever wondered why some people can stay lean eating sugar and junk food regularly?
Well, the principles of energy balance answer these mysteries and more.
They’re the fundamental laws that dictate how your body weight changes over time, and they can be used to intentionally gain and lose weight as desired.
That means that you're going to be able use what you learn in this podcast to...
- Consistently break through weight loss plateaus.
- Kickstart weight gain (and even if you think you’re a “hardgainer”).
- Maintain your current body fat percentage with ease.
The bottom line is out of everything you could learn about dieting, energy balance should be at the top of your list because it’s the biggest linchpin.
In other words, if you don’t understand energy balance and know how to use it to your advantage, you’ll never be able to put the rest of the puzzle together.
You’ll always struggle with your weight, and you’ll never quite understand why some approaches to dieting work and others don’t.
So, if you’re ready to learn how energy balance can help you lose fat, gain muscle, and stay lean, then listen to this podcast.
4:10 - What is energy balance?
9:21 - What are common misconceptions about energy balance?
23:53 - How can I use energy balance to lose weight?
28:02 - How many calories should I be eating?
28:51 - What are macros?
31:09 - What should my macros look like while I’m cutting?
36:23 - How can I turn macros into an effective meal plan?
40:06 - How do I use energy balance to gain muscle?
Mentioned on The Show:
Books by Mike Matthews: legionathletics.com/products/books/
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Winstrol is one of the most famous steroids of all time, mainly thanks to a man named Ben Johnson.
In 1988, Johnson was the reigning world champion in the 100-meter dash, widely considered the most prestigious of all track and field events.
He had set a world record a year before, beating Carl Lewis with a time of 9.83 seconds. He was instantly propelled to world fame, reportedly making almost $500,000 a month from endorsements.
He was showered in accolades including the Lou Marsh Trophy and Lionel Conacher Award, and was named the Associated Press Athlete of the Year for 1987.
Johnson cemented his status as the golden boy of track and field on September 24, 1988, in one of the most competitive 100-meter races ever run, when he sprinted to an Olympic gold medal and a new world record of 9.79 seconds.
Unfortunately, this would be the capstone of his career.
Three days later, the Olympic Doping Control Center found traces of an anabolic steroid in Johnson’s urine sample.
The drug?
Stanozolol, aka Winstrol.
Johnson denied taking steroids at first, but was promptly stripped of his new world record and the one he’d set a year before. Later, he admitted to taking steroids such as Winstrol and testosterone since 1981, and was banned for life from professional sprinting after he failed another drug test in 1993.
Although Johnson made stanozolol famous, it’s been used by sprinters, bodybuilders, and athletes of all stripes long before Johnson got busted and is still used today.
It’s known as one of the best steroids for cutting, helping people gain moderate amounts of muscle without any increase in water weight or body fat.
What does the science say, though?
Why are athletes still risking their careers to reap its benefits?
And, what are the side effects?
In this podcast, you’re going to learn the answers to all of these questions and more. You’ll learn . . .
- What Winstrol is
- Why people take Winstrol
- What the Winstrol side effects are
- How to tell if someone is taking Winstrol
- And more.
Let’s get started.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
This is part two of my interview with Maariana, who used my Bigger Leaner Stronger program to gain over 20 pounds of muscle, fit into her college clothes again, and even improve her career as an opera singer.
In case you missed the first part interview, it ended with Maariana revealing that she was diagnosed with breast cancer shortly after starting Bigger Leaner Stronger.
I couldn’t end the discussion there, of course, and so on it went, which is what you’re about to hear.
In this part of the interview, Maariana talks about her battle with cancer and how she refused to take it lying down and instead chose to view it as a challenge and opportunity to become stronger, inside and out.
This meant regular physical training in the gym alongside her treatments as well as deep research into behavioral psychology to find practical techniques for elevating mood, boosting willpower, and reinforcing resolve (and she shares some of her favorites in our discussion).
So if you’re looking for a jolt of inspiration or like hearing motivational stories, I highly recommend listening to part one of this interview and then tuning in to this episode.
4:57 - How did you have the energy to exercise while battling cancer?
33:35 - Where did you get the idea of making an app?
36:11 - What are some examples of mental exercises?
52:49 - What are some examples of a learning mindset?
Mentioned on The Show:
Legion VIP one-on-one coaching: https://legionathletics.com/coaching/
Maariana's website: https://maariana.com/
Maariana's app: https://fulfillapp.com/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
Organic food is big business these days.
Here in the US, it raked in about 50 billion dollars last year alone, and that number is projected to exceed 135 billion by 2025.
What does “organic” really mean, though? And is it worth it?
Are you really improving your health by eating organic food, or is it just a marketing ploy to exploit the common belief that if something is more “natural,” it’s automatically better for you?
Some people say you should eat as much organic food as possible, full stop. Avoid conventional produce, dairy, meat, and any GMO products at all costs, they say.
Others claim there’s nothing special about organic food whatsoever beyond its price tag.
Well, as is often the case, the truth is somewhere in the middle, and I invited Lacey Dunn on the podcast to break it all down.
In case you’re not familiar with her, Lacey is a personal trainer, registered dietician with a master’s degree in nutrition, and the owner of UpliftFit Nutrition, where she provides science-based diet and fitness coaching for people around the world.
So, if you want to learn the truth organic versus conventional food and what this ultimately means for your long-term health and well-being, this episode is for you.
5:42 - What is organic food and how does it differ from conventional farming?
8:10 - Are there any downsides to organic farming?
13:17 - What is the nutritional quality in organic food compared to non-organic?
24:38 - Why is it important to eat a variety of fruits and vegetables?
33:46 - If you want to save money, what foods should you focus on buying organic?
39:57 - What are GMO’s and how do they affect food?
43:44 - What are some tips to eating organic?
48:54 - What are some key things to remember for organic dairy?
1:02:17 - Where you can people find you and your work?
Mentioned on The Show:
Books by Mike Matthews: https://legionathletics.com/products/books/
Legion Triumph: https://legionathletics.com/products/supplements/triumph/
Lacey’s Instagram: https://www.instagram.com/faithandfit/?hl=en
Lacey’s Twitter: https://twitter.com/laceyadunn
Lacey’s Website: http://www.upliftfit.org/
Lacey’s Podcast: https://podcasts.apple.com/gb/podcast/upliftfit-nutrition/id1207668246?mt=2
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
In this episode, I interview Maariana, who used my Bigger Leaner Stronger program to radically transform not only her physique, but also her career and life.
Before finding her way to me and my work through her boyfriend, she had fallen into just about every health and fitness trap out there—excessive cardio, very lightweight lifting, inadequate protein intake, and on and on.
Despite working at it very hard for very long, the best she was able to accomplish was a “skinny fat” physique that left her constantly hungry, tired, and frustrated.
Bigger Leaner Stronger changed all of that.
Through the magical wonders of heavy compound weightlifting, proper meal planning, and effective supplementation, Maariana has gained a bunch of muscle and strength while still being able to fit into the types of clothes she was wearing in college.
What’s more, Maariana is a professional opera singer and Bigger Leaner Stronger has made quite a difference there, too. She’s more confident and less nervous on stage and has even noticed improvements in her singing capabilities.
So, in part one of this interview, Maariana and I discuss her story and some of the key lessons she learned along the way, including how she dealt with gym intimidation, how to travel the world without gaining weight, and much more.
Now, why part one of two?
As you’ll find out, as we were wrapping up our interview, Maariana shared a whopper: soon after starting Bigger Leaner Stronger, she was diagnosed with breast cancer. I knew this going into the interview but as she hadn’t mentioned it up until that point, I thought she didn’t want to talk about it.
Well, it turns out she did, and it also turns out she has a neurobiology degree and abiding passion for self-improvement, and so we then went on to have a whole new discussion along those lines.
All in all, our conversation clocked in at around 3 hours, so I figured it’s probably better to break it up into two parts.
So, here’s part one, and part two will follow in the next week or so.
6:09 - What was your diet and fitness like before Bigger Leaner Stronger?
17:46 - What were your numbers before and after Bigger Leaner Stronger?
46:41 - Was it intimidating for you to start weightlifting?
36:39 - How do you fit in exercise when you travel?
43:42 - Is Triumph for men and women?
48:22 - How long did it take you to get from 30% body fat to 20% body fat?
54:50 - Did you run into any hunger problems while cutting?
Mentioned on The Show:
Shop Legion supplements: https://legionathletics.com/shop/
Maariana's website: https://maariana.com/
Maariana's app: https://fulfillapp.com/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
“Can you recommend a book for…?”
“What are you reading right now?”
“What are your favorite books?”
I get asked those types of questions a lot and, as an avid reader and all-around bibliophile, I’m always happy to oblige.
I also like to encourage people to read as much as possible because knowledge benefits you much like compound interest. The more you learn, the more you know; the more you know, the more you can do; the more you can do, the more opportunities you have to succeed.
On the flip side, I also believe there’s little hope for people who aren’t perpetual learners. Life is overwhelmingly complex and chaotic, and it slowly suffocates and devours the lazy and ignorant.
So, if you’re a bookworm on the lookout for good reads, or if you’d like to get into the habit of reading, this book club for you.
The idea here is simple: Every month, I’ll share a book that I’ve particularly liked, why I liked it, and several of my key takeaways from it.
I’ll also keep things short and sweet so you can quickly decide whether the book is likely to be up your alley or not.
Alright, let’s get to the takeaways.
Want to be notified when my next book recommendation goes live?
Hop on my email list and you’ll get each new installment delivered directly to your inbox.
Click here: https://www.legionathletics.com/signup/
“Lose fat by drinking fat!”
“Turn on the fat-burning power of ketosis with the flip of a switch!”
“Supercharge your brain with this super-oil!”
These are just a few of the many reasons MCT oil peddlers say you should give them your money (and a lot of it—this stuff ain’t cheap).
In fact, according to many of these self-styled gurus and “biohackers,” MCT oil is one of the most effective supplements you can take for upgrading your mind and body.
Just a few tablespoons per day, they say, and you’ll drop weight, turn on ketosis (which can help you drop more weight), boost exercise performance, and increase your brainpower . . . and that’s just the first week!
Now, how much would you expect to pay for such a privilege? Hundreds? Thousands? Billions?
Well, would you believe that it’ll only set you back a mere $1.60 per ounce!? Yes, that’s right, for just $205 per gallon, you too can basically have superpowers!
You don’t want just any MCT oil, though. You want mine, which is grass-fed, gluten-free, organic, non-GMO, blah blah blah will that be cash or credit?
Okay, so I think you get the point. Here’s the long story short:
The benefits of MCT oil have been wildly inflated by the reigning health and fitness propagandists and their minions and unwitting dupes. As you’ll soon see, it’s more or less just another overpriced, overhyped weight loss supplement that doesn’t work as advertised.
Let’s get started.
3:56 - What is MCT oil?
8:38 - What are the benefits of MCT oil?
17:30 - What is the research on MCT oil and weight loss?
22:31 - Does MCT oil help you lose weight faster on a ketogenic diet?
24:34 - Does MCT oil lower cholesterol levels and improve your heart health?
28:20 - Does MCT oil improve athletic performance?
32:35 - Does MCT oil improve brain function?
35:57 - Is MCT oil better than coconut oil?
40:01 - What are the side effects of MCT oil?
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
“When’s your next book coming out?”
“What kind of supplements are you going to release next?”
“What would you name your boat if you had one?”
I’m asked questions like these all the time and so I thought I’d start doing monthly updates about what’s new and exciting here at Legion HQ.
So here’s a quick hosedown of what me and my jolly band of pirates and bums have been up to lately.
Enjoy!
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
There are two very different philosophies of dieting.
One revolves around planning or counting/tracking the calories and macros of everything that you eat.
The IIFYM Diet is a good example of this method.
The other eschews numbers and opts for rules about how, what, and when you should eat, instead.
All forms of dieting that agitate for one form of “clean eating” or another fit into this category, including the subject of this podcast: intuitive eating.
Both of these approaches can work, and both have pros and cons.
The first, quantitative approach more or less guarantees results, but it requires a fair amount of technical know-how, and it can be rigid, impractical, and tedious.
The second, qualitative method is generally easier to understand and apply and more flexible and accommodating, but it’s also easier to screw up, and thus comes with a higher failure rate.
Now, I’m going to assume you’re here because you don’t want to go through door number one.
You don’t want to have to weigh and measure everything that you cook, you don’t want to fiddle with My Fitness Pal every day, and you don’t want to learn how to count macros on the fly.
Instead, you just want to eat a few balanced and enjoyable meals every day without gaining weight or ruining your body composition.
Well, intuitive eating is the answer.
Let’s find out why.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
If you’re new to working out or weightlifting in general, the world of bodybuilding can be intimidating, confusing, and contradictory.
Maybe you’re getting mixed signals about how much muscle you can gain or how lean you can get.
Maybe you’re struggling with the terminology of sets, reps, mesocycles, cutting, bulking, and so forth.
Maybe you’re unsure of exactly what you should be doing in your workouts.
Well, today’s guest, Kyle Hunt, addresses all of these things and more in his new book, Bodybuilding for Beginners, and I invited him onto the show to discuss some of the key takeaways from his book.
In other words, Kyle shares a “bodybuilding 101” crash course that will help newbies get up to speed faster and remind more experienced lifters of the fundamentals that never change.
We also touch on a few other topics including fitness quackery and credibility, exercise science degrees, evaluating scientific studies, and more.
If any of that strikes your fancy, hit that play button!
32:43 - What is the book Bodybuilding for Beginners about?
35:27 - What are some practical tips for nutrition?
38:02 - What are some tips to sticking to a diet?
44:01 - What does the training program look like in Bodybuilding for Beginners?
45:05 - Are there options for different types of strength building in Bodybuilding for Beginners?
Mentioned on The Show:
Books by Mike Matthews: https://legionathletics.com/products/books/
Kyle’s website: https://www.kylehuntfitness.com/
Kyle’s Instagram: https://www.instagram.com/huntfitness/?hl=en
Kyle’s YouTube: https://www.youtube.com/channel/UC0oaevqIdo0CrYGIUJqjtRQ
Bodybuilding for Beginners by Kyle Hunt: https://www.amazon.com/Bodybuilding-Beginners-12-Week-Program-Muscle/dp/1641523611
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
These days, there are a variety of companies offering DNA testing so you can learn about your genealogy, origins, and genetic makeup. Chances are you’ve already used one of them, like 23andMe or Ancestry.com.
There’s even more you can do with these services, though.
Poke around online and you’ll find quite a few self-styled experts who are eager to review your raw DNA data and provide you with very specific lifestyle recommendations that will purportedly maximize your health, performance, and well-being, including specific foods to eat and avoid, exercise programs to follow, supplements to take, and more.
On the other hand, you’ll also find plenty of credentialed guys and gals saying that such DNA-based plans are little more than pseudoscientific scams that won’t have any meaningful impact on your life beyond your wallet.
As is often the case, the truth is somewhere in the middle, and that’s what Dr. Anthony Jay and I discuss in today’s episode.
And to make it more interesting, I sent Dr. Jay my raw data from Ancestry before the episode so he could not only explain the ins and outs of genetic testing and how our DNA can affect our sleep, mood, body composition, risk of disease and dysfunction, and more, but also demonstrate what a solid, science-based DNA consultation looks like.
In case you’re not familiar with Dr. Jay, he’s a scientist at the Mayo Clinic in Minnesota who earned his Ph.D in Biochemistry from Boston University School of Medicine and provides genetic consulting to everyone from professional athletes to special forces soldiers and everyday gymgoers and everybody in between.
Dr. Jay’s also the author of the book Estrogeneration, which is all about a class of estrogen-like chemicals that are prevalent in our society and contributing to many different widespread health problems, including weight-gain, depression, infertility and many others.
(And if you want to learn more about that, check out the previous interview I did with Dr. Jay on it!)
So, if you want to learn more about how to use your unique genetic blueprint to live a longer, healthier, and happier life, this episode is for you.
7:54 - How does atrazine affect humans?
14:26 - What is a snip?
29:43 - What are the five categories of genes?
37:24 - How do our genes affect stress, anxiety, and caffeine metabolism?
48:06 - What is HRV and is a higher HRV better?
50:51 - How does the blue light gene affect our sleep?
58:39 - How do our genes affect obesity?
59:55 - What is brown fat and white fat?
1:09:20 - Which genes increase your risk for leaky gut?
1:23:07 - How do our genes determine our muscle types?
1:26:46 - Which genes determine how weak or strong our joints are?
1:31:49 - Which genes determine if you’re a gout risk?
1:37:55 - Where can people find you and your work?
1:38:56 - Have you found commonalities in the genes of professional athletes?
Mentioned on The Show:
Shop Legion supplements here: https://legionathletics.com/shop/
AJ's Consulting Company: https://www.ajconsultingcompany.com/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
If you’re a regular listener of this podcast, you’ve heard me talk about many things related to training.
I’ve covered how to squat, deadlift, bench press, overhead press, break through plateaus, utilize different rep ranges, deload, and on and on.
Something I haven’t talked about before, though, is kettlebell training.
This isn’t because I think it’s without merit, though—it’s simply an unintentional oversight—and that’s why I invited Pat Flynn back on the show to break down kettlebell training for beginners.
Why Pat?
Well, he was once the youngest person to ever pass the Russian Kettlebell Certification, and he’s coached many people over the years on how to properly use kettlebells to lose fat, build muscle, and get stronger.
In this episode, he delivers a fantastic kettlebells 101, including his favorite exercises for gaining muscle and improving conditioning, how to do the exercises properly, how to program kettlebell training, and more.
4:51 - What are kettlebells good for?
7:57 - What do kettlebells have to offer?
15:35 - How do you use kettlebells effectively?
19:25 - How do you program in kettlebells?
29:19 - What’s the difference between a single and double arm swing?
30:18 - What other variations are there for the swing?
47:57 - What type of technical advice do you have for kettlebell exercises?
53:36 - Where can people find you and your work?
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
If you’re like most people, you don’t just want “big muscles”--you want defined muscles.
For example, if you’re a guy, would you rather be big and “fluffy,” or smaller but ripped?
And if you’re a gal, would you rather be skin and bones or lean and toned?
Well, if you chose the second option, then you’re in the right place, because in this podcast, I’m going to teach you the simple science of not just gaining muscle, but gaining muscle definition.
We’re going to cut through the myths and lies, too.
“Clean eating” isn’t the key, and neither is exercise choice, rep ranges, or supplementation.
Genetics aren’t the answer, either (fortunately!).
You may not have the genetics to look exactly like your favorite Instagram model, but you don’t need singular genes to be a shining example of muscle definition.
You have the same types of physiological hardware as the rest of us, and your body (and muscles) will respond fantastically if given the proper stimuli.
So, if you’re ready to learn what muscle definition is, and what doesn't increase muscle definition and what does, then listen in.
3:51 - What is muscle definition?
10:22 - Do you have to eat clean to gain muscle definition?
14:42 - Do you have to do a lot of high rep training to gain muscle definition?
19:32 - Do you have to use cables and machines to gain muscle definition?
20:47 - Do you have to eat a low carb diet to gain muscle definition?
24:39 - Do you have to do a lot of cardio to gain muscle definition?
28:01 - How do you increase muscle definition?
32:48 - Do I need to take supplements to gain muscle definition?
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
I’ve churned through over 150,000 emails, social media comments and messages, and blog comments in the last 6 years.
And that means I’ve fielded a ton of questions.
As you can imagine, some questions pop up more often than others, and I thought it might be helpful to take a little time every month to choose a few and record and share my answers.
So, in this round, I answer the following four questions:
If you have a question you’d like me to answer, leave a comment below or if you want a faster response, send an email to mike@muscleforlife.com.
Recommended reading for this episode:
Mentioned on The Show:
Books by Mike Matthews: https://legionathletics.com/products/books/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
Tom Brady’s diet has become something of an obsession for many Americans.
Since the publication of his 2017 health and wellness book, The TB12 Method, “Touchdown Tom’s” eating habits have gone mainstream in a major way.
Every major media outlet has weighed in multiple times and you can even find “I tried Tom Brady’s diet and here’s what happened” videos online.
And unlike many fly-by-night celebrity diets, Brady’s has earned staying power.
The main reason for this is obviously the halo effect. He’s indisputably one of the greatest and most accomplished athletes of all time, so anything he says and does is likely to be judged favorably.
Moreover, Brady isn’t just a Hollywood hunk who got jacked for a superhero movie. Brady’s a world-class athlete who appears to be invincible by normal NFL standards, which many players joke stands for “Not for Long.”
Due largely to the brutal nature of the game, the average NFL player lasts just 3.3 years, and many careers are cut short by torn ligaments, broken bones, severe concussions, and the like.
Not Brady, though.
He’s wrapping up his 19th year in the league with his 9th Super Bowl, and aside from a knee injury that sidelined him in 2008, he hasn’t suffered a major injury in his career.
How has he managed to stay so healthy?
Well, Brady says his unique diet has contributed to his robust health in a major way and enabled his body to endure and recover from levels of stress and punishment that would break the average person.
Hence its popularity.
So, what does the Tom Brady diet look like? Well, it mostly consists of plenty of fresh vegetables, whole grains, nuts, and a moderate amount of lean meats like salmon, turkey, and chicken.
In other words, it sounds like your average “healthy diet” that many obesity and nutrition scientists have been advocating for the last several decades.
It doesn’t stop with “eat a bunch of nutritious things,” however, which is where the controversy begins. Brady’s version of “clean eating” requires more or less only eating nutritious things and prescribes a menagerie of restrictions, including . . .
- No gluten, bread, pasta, or white flour of any kind
- No coffee or caffeine
- No cooking oil
- No potatoes, peppers, or mushrooms
- No drinking water during or around meals
- No eating within 3 hours of bedtime
- No eating fruits with other foods
In fact, once you’ve wound through all the twists and turns of Brady’s diet, as we’ll do in this podcast, you can’t help but wonder if there was any real method to the apparent madness.
I mean, if you were to tear random pages out of the bestselling diet books of the last 20 years and follow whatever you found, you’d likely end up with something similar.
Not only that, but thanks to the aggressive commercializing of the TB12 brand, the regimen also includes a number of Brady’s proprietary supplements and other products.
All that doesn’t necessarily mean the Tom Brady diet deserves the scrapheap instead of the spotlight, though.
As you’ll learn, Brady’s fastidious eating gets more right than wrong and is far superior to the average Western diet, but it’s not without major flaws and fallacies.
6:25 - What is the Tom Brady diet?
12:00 - Should I eat mostly anti-inflammatory foods?
19:16 - Should I eat mostly alkaline foods?
26:07 - Is it bad to combine food groups in one meal?
30:10 - Should I drink half of my body weight in ounces of water per day?
33:48 - Should I eat as little saturated fat and cooking oil as possible?
43:29 - Who is Alex Gurrero?
49:05 - How can I use food to optimize my body composition, well-being, and longevity?
Mentioned on The Show:
Books by Mike Matthews: https://legionathletics.com/products/books/
In this episode, I interview Tom, who found me on Youtube and used my teachings to completely change his body and life.
When he first started working out, he didn’t know what he was doing with his training or diet and after a spurt of newbie gains, fell into a rut.
He was also dealing with debilitating sciatica that sometimes had him crawling to the bathroom in the middle of the night and asking his girlfriend to help him put on underwear.
Everything changed when Tom discovered the world of evidence-based fitness, however, and started implementing my advice.
In the span of 1.5 years, he bulked up from 160 pounds to 205 and then cut back down to a much leaner, more muscular 160 pounds. And even better, his back pain was more or less gone. He couldn’t believe it.
In fact, Tom was so astounded that he decided to pay it forward by starting to share his journey and learnings on the popular website Twitch.
Now, his channel is now the most popular fitness-related hangout on the website, and every day, Tom uses it to stream workouts, answer people's questions, and share his favorite tips that have helped him build his best body ever.
In this interview, Tom and I chat about his story and the many important lessons he's learned along the way, including exactly how he beat his back pain, how he optimizes meal prepping for maximum enjoyment, efficiency, and economy, and more.
9:23 - Where was your physique when you started the program?
19:29 - How many calories do you eat per day at the end of a bulk?
20:43 - How does alcohol affect muscle gain and fat loss?
25:02 - What kind of back issues did you have?
42:04 - What led you to be on Twitch?
48:26 - Do you have any tips on meal planning?
1:10:49 - Where can people find you and your work?
Mentioned on The Show:
Tom's Twitch Channel: https://www.twitch.tv/tominationtime
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
For many people, ibuprofen, naproxen, and acetaminophen are godsends.
Whenever they feel a niggling ache or pain, they pop a pill and feel right as rain.
Elbow pain from benching? No problem.
Knee pain from squatting? Nothing a few pills can’t fix.
Shoulder pain from overhead press? Not today.
Have a bad case of DOMS? NBD, man.
Take a few pills, and you’ll be able to push through workouts that might otherwise keep you sidelined.
And others even take these over-the-counter (OTC) painkillers on a regular basis, just in case something starts to hurt.
If you’ve read anything about these drugs, though, then you may have heard that they can also interfere with muscle growth.
Some even go so far as to say that you should avoid them at all costs. It’s better to stay home and wait for your body to heal itself than to take a pill that kills your gains.
Who’s right, and what should you do?
That’s what you’re going to learn in this podcast. By the end, you’ll know how painkillers affect muscle growth, whether or not taking them will interfere with strength and muscle gain, and how to balance the pros and cons to get the best of both worlds.
Let’s get started.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
If you’re new to proper weightlifting, you have much to look forward to.
You’re taking your first steps in a journey that can transform not only your body but your entire life.
With every bit of muscle and strength you gain, you’re going to look a little better, feel a little better, and thrill a little more at the prospect of what else you might be able to achieve.
You have a special advantage, too—one that even the most accomplished weightlifters envy.
Whereas they have to fight tooth and nail for every ounce of improvement on the scale and bar, thanks to a quirk of physiology, you’re going to progress with relative ease.
For instance, for someone like me, no matter how hard I work in the gym, the best I could possibly do over the next 12 months is maybe 30 to 35 pounds added to my key lifts and 1 to 3 pounds of muscle gain.
You?
Well, in just your first year of proper training, you should have no trouble increasing your whole-body strength by several hundred pounds and gaining 15 to 25 pounds of muscle (and about half that if you’re a woman).
Such is the power of “newbie gains.”
Notice I’ve said “proper” a couple times now, too. This is important because even if you’ve been into lifting for a while, if you’ve made little progress since starting, you too can benefit from newbie gains.
In short, if you’ve yet to gain your first 15 to 25 pounds of muscle (again, for women, about half that amount), you can get there a lot faster than you might think.
If you’re skeptical, I understand.
Well, I have good news:
I have proof, too.
Through my books, articles, podcasts, and videos, I’ve helped thousands of everyday men and women build their best bodies ever, and I can do the same for you.
And I can start right here, right now, by providing you with an in-depth review of the science of newbie gains—a rather controversial phenomenon.
Some people say newbie gains aren’t really a thing because there’s nothing special occurring at the physiological level.
Others say newbie gains are
As fun as it can be to geek out on obscure and advanced muscle-building strategies, most people looking for advice on how to gain more muscle and strength just need to double down on the fundamentals instead.
You know, compound exercises, heavy weights, progressive overload, and the like.
There comes a point, though, where a basic understanding of the basics is no longer enough to keep the needle moving.
Then, you should add some more advanced tools to the shed, including programming techniques like periodization, set schemes like drop and rest-pause sets, and exercise variations to address weak points.
That last point—exercise variations—is what Chris Barakat and I talk about today, and specifically, how to use different types of exercises and ways of performing those exercises to maximize muscle gain in every major muscle group you train.
As you’ll learn, relatively small changes to the exercises you do and how you do them can make quite a big difference in the bottom-line results.
If you’re not familiar with Chris, he’s not only a member of Legion’s Scientific Review Board, he’s also a published scientist, educator, coach, and natural bodybuilder, so he’s intimately familiar with the respective needs of beginning, intermediate, and advanced weightlifters and bodybuilders.
Let’s get to it!
6:51 - What is the architecture of a muscle?
9:30 - What is an alternate exercise to leg extensions that will help develop the distal part of the quads?
10:16 - Which exercises best target the upper part of the pecs?
12:55 - What are your thoughts on how different exercises impact the development of the biceps and triceps differently?
14:05 - Which exercises best target the biceps and triceps and how would you program it?
15:55 - Which exercises best target the shoulders and how would you program it?
28:06 - Which exercises best target the back and how would you program it?
39:09 - How does an alternate grip on pulls affect the back?
41:54 - Which exercises best target the hamstrings and how would you program it?
45:15 - Which exercises best target the calves and how would you program it?
49:46 - What are your thoughts on improving abs and core?
58:43 - How important is controlling the concentric and eccentric phases?
1:00:42 - Which exercises best target the glutes and how would you program it?
1:02:17 - How can people find you and your work?
Mentioned on The Show:
Legion VIP one-on-one coaching: https://legionathletics.com/coaching/
Chris's one-on-one coaching: https://www.competitivebreed.com/
Chris's website: https://schoolofgainz.com/
Chris's educational content: https://www.bodybuilding.com/author/christopher-barakat
Chris's Instagram: https://www.instagram.com/christopher.barakat/?hl=en
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“When’s your next book coming out?”
“What kind of supplements are you going to release next?”
“What would you name your boat if you had one?”
I’m asked questions like these all the time and so I thought I’d start doing monthly updates about what’s new and exciting here at Legion HQ.
So here’s a quick hosedown of what me and my jolly band of pirates and bums have been up to lately.
Enjoy!
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Click here: https://www.legionathletics.com/signup/
“CrossFit won’t just transform your body,” an acquaintance once told me, “it will change everything—who you are, how you view the world, what you think is possible.”
I’m a big believer in the life-changing power of being fit, but . . . really? I felt like I was being pitched on an MLM, not a workout program.
This type of talk is common in the CrossFit universe, which has enjoyed tremendous success in the last decade. There are over 13,000 CrossFit affiliates (gyms) around the world, and CrossFitters are some of the most passionate fitness folk you’ll ever meet.
But is it everything the true believers claim it to be? Is it really the best way to get fit? Does it really transform mere “working out” into something transcendent?
Or is it just another fad with nothing particularly special to offer other an increased risk of injury and overtraining, as many of its detractors claim?
Well, the long story short is this:
CrossFit can absolutely help you get in great shape, and depending on the coach you work with, it’s not as dangerous as some people would have you believe.
That said, CrossFit is not the best way to gain muscle and strength and lose fat, which is why many people get into it in the first place.
Let’s find out why . . .
3:49 - What is CrossFit?
6:55 - What are the positives of CrossFit?
13:11 - What are the negatives of CrossFit?
17:57 - How does CrossFit measure up with gaining muscle and strength?
22:04 - What’s the best way to improve cardio and gain muscle and strength?
23:27 - Is CrossFit good for fat loss?
30:28 - Should I do CrossFit?
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This episode is part of a monthly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
One Monday every month, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
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If you’ve been slinging iron for any amount of time, you’ve probably seen quite a few “ONE MORE REP” lifters.
They’re usually a 20-something year-old dudes in stringers and Waffen-SS haircuts with oompa loompa tans and maybe, just maybe, a bit of lip gloss too (yep, I’ve seen it).
These boys just love training to failure, often ending set after set with the weights on the floor or their bodies.
We might think they look ridiculous, but maybe the joke’s on us?
Maybe training to muscle failure—the point where you can no longer move the weight—is the key to gains?
Well, like rep ranges and training frequency, the topic of training to failure is a contentious one.
Many bodybuilders, experts, and “gurus” claim it’s at least beneficial, and some say it’s essential for maximizing muscle and strength gain.
On the other hand, others say we should never train to failure because it doesn’t increase anything but our risk of injury and overtraining.
Who’s right?
Well, in this podcast, you’re going to learn what the scientific literature has to say on the matter, including the effectiveness, safety, and usefulness of training to failure.
3:33 - What is training to failure?
6:20 - Why do people train to absolute failure?
9:22 - How does a workout routine that includes training to failure compare to a workout routine that doesn’t include training to failure?
25:46 - When and why should I train to failure?
25:11 - What are the benefits of training to failure?
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Poke around the Internet for advice on gaining muscle as fast as possible, and you’ll find a lot of advice along the lines of “eat big to get big.”
You know, eat everything in sight, drink a gallon of milk per day, and so forth.
This will definitely help you gain muscle, but it also results in a lot of unnecessary fat gain. And while a YOLO bulk or two can be productive and fun when you’re a beginner, it becomes counterproductive as you move into your intermediate phase and beyond.
Luckily, though, there’s a better way to gain muscle and strength.
Instead, you can do what’s called a lean bulk, where you gain muscle a bit slower than you would gorging every day but with much less fat gain.
And in this interview, you’re going to learn how to best go about it from Dr. Eric Helms, and particularly, how to ensure your calories are in the right place—not too low, which hinders muscle gain, or too high, which accelerates fat gain.
And in case you’re not familiar with Eric, he’s not only is he an accomplished bodybuilder, powerlifter, coach, author, scientist, and member of the Legion Athletics Scientific Advisory Board, but he’s also one of my favorite guests for offering pragmatic advice you can apply to your diet and training.
Oh and if you like what Eric has to say, you should definitely check out his research review Monthly Applications in Strength Sport (MASS). Every month they put out interesting, practical information on the latest research.
10:28 - What’s the website for the events you’re putting on?
11:36 - How much of a calorie surplus is enough for muscle gain?
28:26 - What was the caloric intake between the slow and fast?
33:22 - How big of a surplus are we looking at for each group?
36:45 - Is that more muscle gain than expected from experienced lifters?
43:53 - How do the two studies we discussed compare to the story you’re working on?
50:02- What diet advice do you have for people lean bulking?
53:54 - Where can people find you and your work?
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Pop quiz: which days of the week are most fattening?
Yes, you heard the question correctly. Which days of the week are most associated with weight gain?
Don’t overthink it. Listen to your gut here (it should know!).
If you go with your intuition, your answer is probably “the weekends.” And you’d be right.
Research shows that most people maintain a steady weight throughout the week and gain weight on the weekends.
How does that work, you ask?
Well, what happens to the diets of most people that have trouble with their weight come Friday night? I’ll tell you what happens: mayhem.
The problem with this all-too-common ritual of weekly binge eating is the sheer amount of body fat you can gain in just a few days of overeating. Depending on your genetics and activity level, a couple moderate bouts of bingeing can easily “undo” the fat loss of a whole week of proper dieting.
I’ve worked with thousands of people and, hands down, the biggest mistake made by those baffled by their inability to lose weight is binge eating.
The bottom line is nothing will stop your fat loss dead in its tracks faster than binge eating, and especially bingeing on fatty foods and alcohol (a perfect storm for gaining body fat).
If you want to not only get lean but stay lean, you simply can’t afford to struggle with binge eating. Sure, you can eat foods you love and generally enjoy your diet, but you can’t regularly live out your bacchanalian fantasies and have a physique of the gods.
In this podcast, we’re going to talk a bit about why some people struggle with binge eating and a handful of simple, practical strategies you can employ to prevent and beat the urges.
5:27 - Why do we binge eat?
8:22 - Why do we gain weight from binge eating?
12:49 - How can we enjoy the foods we like without getting fat?
22:49 - How do you stop binge eating?
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter! Click here:
You always hear about supplements for fat loss and muscle gain, but what about strength?
What are the best supplements for getting stronger, and how well do they work?
What’s the best way to take them?
To answer these questions, I invited Dr. Eric Trexler to come on the podcast and discuss the science behind strength supplements, including two of the most popular and effective ones—caffeine and creatine.
In case you’re not familiar with Eric, he’s the Director of Education for Stronger by Science, and is one of the main contributors to MASS, one of my favorite monthly research reviews.
In this episode, he answers questions like . . .
- Does caffeine tolerance affect its performance boost?
- Should you load creatine or not?
- Does creatine cause hair loss?
- What are nitric oxide boosters and which are worth taking?
- And more . . .
So, if you want to learn more about the science of supplementation for boosting your performance in the gym, check it out!
23:13 - How does caffeine affect the body?
32:12 - What are some food interactions that affect caffeine?
39:18 - Caffeine tolerance and how it affects performance
47:44 - How to maximize caffeine benefits in everyday workouts
50:28 - How does caffeine affect fat loss?
56:52 - Creatine and muscle building
1:00:17 - Should you mix creatine and caffeine?
1:05:34 - Should you load creatine or not?
1:08:16 - Does creatine cause hair loss?
1:19:45 - Does creatine cause bloating?
1:22:54 - Nitrous oxide and nitric oxide boosters
1:29:09 - Where can people find you and your work?
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Click here: https://www.legionathletics.com/signup/
In this episode, I interview Meaghan, who used my Thinner Leaner Stronger program to completely transform her body and life.
Before finding my work, Meaghan was 160 pounds, 28% body fat, and didn’t know what to do in the kitchen or gym.
Then she found my book for women, Thinner Leaner Stronger, and now she’s about 40 pounds lighter and whole helluva lot stronger.
Meaghan also has a much better relationship with food and fitness and truly enjoys her new sustainable lifestyle, which she knows can keep her fit and healthy for the rest of her life.
Not only that, but she’s now paying it forward by coaching other women to follow in her footsteps and transform their bodies and lives too.
In this interview, Meaghan and I chat about her story and some of the key lessons she has learned along the way, including the importance of consistency, overcoming gym intimidation, staying in shape while traveling, and more.
6:16 - Who is Meaghan Janisse?
10:05 - What was your diet and fitness like before and after our program?
16:40 - What was it like managing your weight through energy balance?
19:56 - What were some of the difficulties you had to overcome?
30:33 - What are some tips and tricks to stay fit while traveling?
42:04 - What advice do you have for women who are about to start resistance training?
51:07 - What are your next fitness and business goals?
59:45 - Where can people find you and your work?
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This was supposed to be a podcast about kettlebells.
Instead, it turned into a digression into politics, psychology, religion, and more, which let’s be honest, is more interesting than kettlebells.
Pat is an interesting dude to talk to about this stuff, too, because while he’s certainly a fitness expert, he also has a master’s degree in systematic philosophy and has written several bestselling books, including How to Be Better At (Almost) Everything.
In this interview, Pat and I go all over the place, pontificating on questions like . . .
- How much do memes influence political elections?
- What are the rational (and irrational) arguments for believing in God?
- How seriously should we take “conspiracy theories”?
- How do you make decisions when there are no good decisions?
- What are the chances our lives are predetermined by fate?
Not exactly the norm here on my podcast, but it was a fun excursion into some of the bigger questions about how the world around us works, and if you wonder about such things yourself, I think you’ll enjoy the interview as well.
And if it’s not your kind of thing, don’t worry, Pat will be coming back on to talk kettlebells.
10:04 - Meme culture
14:27 - Humor as a marketing technique
16:36 - Jordan Peterson’s world view
28:54 - Persuasion technique
35:20 - The peg system memory technique
37:01 - 9/11, politics, and conspiracy theories
47:50 - The trolley problem and ethical experiments
52:01 - Nihilism versus relativism
1:02:13 - Transcendent dimensions
1:05:36 - Our world views and how they impact us
1:17:03 - Near death experiences
1:19:53 - Christianity, catholicism, and agnosticism
1:41:27 - Faith and free will
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What if shocking your muscles with electricity helped them grow and develop faster?
What if it could reduce exercise-induced muscle damage and help you recover better from your workouts?
What if it could straight up make you stronger?
Well, this is why people buy and use electrical muscle stimulation (EMS) machines.
They believe they’re an easy and safe way to gain muscle and strength faster and boost post-workout recovery.
You might want to believe, too, but you’re skeptical.
On one hand, the whole approach sounds pretty scientific, and haven’t we seen various professional athletes hooked up to these machines?
Then again, some scientific studies aren’t worth the paper they’re published on and some athletes will beat the drum for anything that brings a paycheck.
EMS machines are expensive, too, so there would need to be a considerable payoff to justify the cost.
Well, when you take a cold, hard look at the science, here’s what you learn:
EMS isn’t silly pseudoscience, but it’s also not as great as the machine manufacturers would have you believe.
Yes, it’s safe, but no, it’s not going to dramatically impact muscle growth or recovery.
That said, it doesn't mean you shouldn't necessarily give it a go. You should just have the right expectations.
And in this podcast, we’re going to break down what EMS is, how it works, and what science has to say about its effectiveness. Let’s get started.
5:00 - What is EMS?
5:26 - Does EMS work?
6:37 - Does EMS increase muscle growth?
7:59 - Does EMS increase strength?
12:35 - Can EMS improve muscle recovery?
12:52 - How do I do EMS correctly?
18:56 - How do I use EMS to build strength?
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What if you could eat hamburgers, pizza, and ice cream every week—hell, maybe even every day—and still have abs?
Such is the rallying cry of many people who subscribe to the “If It Fits Your Macros” (IIFYM) style of dieting.
Others claim the principles of IIFYM shouldn’t be used to merely get and stay lean while eating like a spoiled child. Instead, they should be used to look and feel great while eating a wide variety of foods including those verboten by more traditional, restrictive forms of dieting.
For instance, this might mean regularly eating foods like pasta, bread, dairy, and sugar while also maintaining a healthy intake of more nutritious foods like lean meats, fruits, and vegetables.
Who’s right?
Often the most accurate answer to such questions is “it depends” or “somewhere in the middle,” but in this case, there’s a clear winner: moderation.
In other words, IIFYM works best as a more flexible, accommodating approach to “clean eating,” as opposed to its polar opposite, where you follow meal plans that emphasize whole, nutritious foods while allowing for less wholesome indulgences.
And in this podcast, you’re going to learn why and get simple, science-based answers to all of your questions about IIFYM, including . . .
Let’s get started.
5:46 - Do calories count?
18:55 - Will IIFYM wreck your health and physique?
30:10 - Does IIFYM promote eating disorders?
41:07 - How do you use flexible dieting and IIFYM principles correctly?
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“Can you recommend a book for…?”
“What are you reading right now?”
“What are your favorite books?”
I get asked those types of questions a lot and, as an avid reader and all-around bibliophile, I’m always happy to oblige.
I also like to encourage people to read as much as possible because knowledge benefits you much like compound interest. The more you learn, the more you know; the more you know, the more you can do; the more you can do, the more opportunities you have to succeed.
On the flip side, I also believe there’s little hope for people who aren’t perpetual learners. Life is overwhelmingly complex and chaotic, and it slowly suffocates and devours the lazy and ignorant.
So, if you’re a bookworm on the lookout for good reads, or if you’d like to get into the habit of reading, this book club for you.
The idea here is simple: Every month, I’ll share a book that I’ve particularly liked, why I liked it, and several of my key takeaways from it.
I’ll also keep things short and sweet so you can quickly decide whether the book is likely to be up your alley or not.
Alright, let’s get to the takeaways.
Want to be notified when my next book recommendation goes live?
Hop on my email list and you’ll get each new installment delivered directly to your inbox.
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One of the problems with rigidly following a restrictive or narrowly focused dietary protocol like low-carb or low-fat is when you go off-plan for whatever reason, you can get slapped.
For instance, if you’re a high-carber and miss a meal, you might find your energy levels plummeting, or if you’re a low-carber and indulge in some cake at a party, you might find yourself craving—and eating—every carb in sight.
Ideally, these things wouldn’t happen—our bodies would be able to adapt to varying dietary circumstances and maintain an even physiological keel. In other words, ideally our bodies would possess a fair amount of “metabolic flexibility.”
If you haven’t heard of metabolic flexibility, that’s understandable because few people have, and in this episode, Kurtis Frank explains what it is and how to improve it so our bodies can better shift between different fuel types and thus be more adaptable to whatever situations we find ourselves in.
In case you’re not familiar with Kurtis, he’s the co-founder and former lead researcher and writer of Examine.com and the current Director of Research and Development for my supplement company Legion Athletics,.
Here’s a sneak peek of what we talk about in this interview.
- Insulin resistance and carb sensitivity as you age.
- The signs that you lack metabolic flexibility.
- How to avoid sugar crashes or carb-triggered binges.
- And more...
5:01 - What does metabolic flexibility mean?
6:36 - Do genetics play a role on whether the body will burn carbs or fats for energy?
7:45 - Are high carb diets still the go-to for endurance athletes?
9:31 - Does the body have an easier time processing carbs if you’re active?
15:44 - What are some signs that show lack of metabolic flexibility?
42:59 - Do certain exercises affect the way your body burns carbs?
58:48 - What’s new and interesting in the formulation front?
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Last month, I flew out to Wichita Falls, Texas, to hang out with Mr. Starting Strength, Mark Rippetoe, and go on his podcast, Starting Strength Radio.
I’ve been a fan of Mark’s work for a long time, I’ve had him on my podcast a number of times, and over the years, we’ve become buddies.
Mark even wrote the foreword to the latest editions of my books Bigger Leaner Stronger and Thinner Leaner Stronger, which I think is pretty cool as Starting Strength was the first book to turn me onto proper training techniques.
Now, in this interview we go all over the place, ranging from writing to how I lost close to a million dollars in Amazon sales, Google’s aggressive algorithm updates, the women’s soccer pay “scandal,” and more, so if you’re here strictly for practical and educational material, this isn’t for you.
But if you’re interested in hearing Mark and I chew the fat for a bit, tell some jokes, share some war stories, and the like, keep listening.
4:09 - Tell us about your new books
14:21 - How’s your business doing?
16:32 - What happened to Pulse on Amazon?
19:44 - Tell us about Google’s updates and how they’ve affected the health and fitness space.
21:49 - What are your thoughts on Planet Fitness?
31:48 - What should people be doing in the gym?
37:47 - What’s a simple way to easily start losing weight?
40:49 - What’s the most pervasive problem in body composition?
44:29 - What’s your take on vegan bodybuilding?
46:00 - Fake natties and FFMI
51:52 - Why are steroids illegal?
54:31 - What do you think of the equal pay soccer scandal?
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“When’s your next book coming out?”
“What kind of supplements are you going to release next?”
“What would you name your boat if you had one?”
I’m asked questions like these all the time and so I thought I’d start doing monthly updates about what’s new and exciting here at Legion HQ.
So here’s a quick hosedown of what me and my jolly band of pirates and bums have been up to lately.
Enjoy!
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
What’s the easiest way to make your life better in every way?
Exercise regularly.
You’ll have more energy and mental focus, you’ll sleep better and get sick less frequently, and, of course, let’s not forget the fat loss and muscle and strength gains, either.
Most people know they should be more active, but don’t know exactly what to do and how to go about it and often choose to do nothing instead.
Unfortunately, the professionals who are in the best position to offer a helping hand here—doctors—are often just as clueless as their patients when it comes to effective exercise and nutrition.
Why is that? And what can be done about it?
Those are two of the questions I explore with Dr. Jordan Feigenbaum in this episode.
If you’re not familiar with Jordan, he’s an elite powerlifter, strength coach, medical doctor, and the founder of Barbell Medicine, so he has a unique perspective on the failings of medical school in preparing doctors to offer pragmatic exercise advice to patients. In our conversation, we discuss:
- Why Jordan unironically refers to barbell training as “medicine”
- Major “blindspots” in medical school curricula
- The problem with the “health at any size” movement
- Red flags for supplement companies and Instagram influencers
- And more . . .
3:54 - Why did you choose Barbell Medicine as your company name and what does it mean?
7:43 - What are the healthiest things you can do?
13:36 - Why don’t doctors learn about exercise and nutrition in medical school?
43:01 - What do you mean by a dose dependent response on exercise?
54:00 - What are the top 5 red flags for supplement companies?
1:06:08 - How much does it cost to make a bottle of collagen protein?
1:10:30 - Where can people find you and your work?
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
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Blood flow restriction training is making waves of late.
It sounds new. It sounds scientific. And some are saying it’s revolutionary.
Well, it also smacks of artifice. Like it was contrived by marketers to sell the latest round of magazines, pills, and powders.
And so if you’ve been skeptical, good. You should be.
You see, the more time you spend educating yourself in the ways of muscle building, the more you become certain of one thing:
If something sounds too good to be true — too easy, too effective, too innovative — it almost always is.
Eventually, you learn that there really is no shortcut to building a strong, muscular, lean body.
There are right and wrong ways of going about it, of course, but at least 80% of your long-term results will come from diligent application of the fundamentals:
- An emphasis on heavy compound lifting.
- Sensible workout programming.
- Ensuring you recover adequately.
- Proper diet and nutrition.
Everything that falls outside of those boundaries should be viewed with a gimlet eye. As, at best, marginally important.
Which brings us to the subject at hand: blood flow restriction training (also known as occlusion training).
What is it? How is it supposed to work? How effective is it? Is it dangerous? How do you do it correctly?
Well, this episode is going to give you answers to all those questions and more. By the end, you’re going to have everything you need to determine whether BFR is right for you and how to do it safely and effectively.
4:05 - What is blood flow restriction training?
4:50 - How does blood flow restriction work?
6:17 - How does blood flow restriction affect muscle growth?
12:51 - What are the benefits of blood flow restriction?
14:18 - Is blood flow restriction safe?
16:08 - How do you use blood flow restriction correctly?
19:00 - What are common mistakes that people make with blood flow restriction training?
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Click here: https://www.muscleforlife.com/signup/
I’ve churned through over 150,000 emails, social media comments and messages, and blog comments in the last 6 years.
And that means I’ve fielded a ton of questions.
As you can imagine, some questions pop up more often than others, and I thought it might be helpful to take a little time every month to choose a few and record and share my answers.
So, in this round, I answer the following four questions:
If you have a question you’d like me to answer, leave a comment below or if you want a faster response, send an email to mike@muscleforlife.com.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.legionathletics.com/signup/
In this interview, I talk with Jake, who used my Bigger Leaner Stronger program to transform his physique and, in many ways, his life.
When he first found Bigger Leaner Stronger, he was about 16% body fat with middling strength, and now, he’s about 9% body fat and about 275 pounds stronger on all of his major lifts. Furthermore, and more importantly, really, other areas of his life have been impacted in tremendously positive ways as well, including his mood, energy levels, self-esteem, productivity, and more.
In other words, Jake used my work to go from “fit” to “superfit” with quite a few cherries on top, and in this interview, he shares his story—he talks about how he was training and eating before finding me and my work, and how things started to change after implementing what he was learning in my books and articles.
Two major parts of Jake’s journey were dispelling common misconceptions about diet and training he had bought into over the years and overcoming various hurdles ranging from focusing too much on the scale, scheduling workouts and meals, breaking through plateaus, program hopping, and more.
So, if you like hearing motivational stories about how people have changed their bodies and lives, and if you want to pick up a few tips that may help you in your journey, this episode is for you.
5:09 - How was your diet and training before and after you found Muscle for Life?
7:11 - How long did you feel stuck for?
10:36 - How much did you weigh and what were your lifts like before Muscle for Life?
11:30 - How did you cut?
16:10 - How do you keep dieting and training interesting when you’re getting close to a threshold?
22:14 - How do you look after following my program?
25:23 - What’s your Instagram, website, and podcast?
33:58 - What are your future plans?
40:33 - What are your favorite books?
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
Some people say you absolutely need to eat protein before your workouts to maximize muscle and strength gains.
Others say eating before you train doesn’t matter, but eating after is vital.
Others still say neither of these “feeding windows” matter, and that you just need to make sure you’re eating enough protein on the whole.
Science isn’t exactly clear on this matter, either, because each of these people have studies that purportedly bolster their arguments.
And so you’re left wondering who’s right and what to do.
Should you “play it safe” and just eat protein before and after every workout? Or should you just ignore everyone and just eat on a schedule that you like most?
Well, in this podcast, we’re going to get to the bottom of all of it, and it starts with this:
As far as eating protein goes, eating enough every day is what matters most for gaining muscle and strength as quickly as possible.
Everything else related to protein intake--when you eat it, how many servings you eat per day, how large each serving is, etc.--is subordinate to total protein intake.
That doesn’t mean these other factors don’t matter at all, though.
If you scoff at them, you're overlooking an important part of natural muscle building:
While 80% of your progress comes from the fundamentals, you can speed things up by making a number of minor improvements to your diet, training, and supplementation.
Individually, the effects of each refinement may be slight, but collectively, they become significant over time.
Well, protein timing is one of those slight refinements, and it includes pre- and post-workout nutrition.
As you’ll soon see, eating protein before and after workouts isn’t as important as many people claim, but it’s not entirely without merit, either.
Let’s get started.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In many ways, building the body of your dreams is just like building anything else worthwhile.
The more you put into it, the more you get out of it . . . to a point.
You’ll have to train hard to get the body you want, but you can’t only rely on your afterburners.
Punish your body with intense workouts week in, week out, without taking breaks or deloads, and your journey will be marred by . . .
- Regular plateaus
- Overuse injuries
- Lack of motivation
- Lackluster workouts
This is why top level athletes of all stripes—from hockey players to cyclists to powerlifters—include planned periods of rest and recovery in their training.
In fact, the highest level athletes place tremendous importance on this because the consequences of overlooking it are so severe (chronic underperformance, career-ending injuries, and so on).
When it comes to gaining muscle and strength, one of the best recovery tools at your disposal is the deload.
If you’re reading this, you’ve likely heard of deloads before, but you probably aren’t sure why they’re done, how to do them correctly, or how often to do them.
Poke around online for answers, and you’ll find many conflicting opinions:
- Some people say deloads are a waste of time, others say you should just take a week off.
- Some people say you should deload by reducing your weekly sets and how much you lift, others say you should only reduce your number of weekly sets.
- Some people say you should deload whenever you feel like it, and others say you should plan them in advance.
Who’s right?
The short answer is that if you’re following a well-designed workout routine, deloads are an effective way to prevent injuries, plateaus, and burnout.
That said, they need to be planned and executed correctly or they either fail to adequately boost recovery or simply waste time that could be spent doing just about anything else.
So, by the end of this podcast, you’ll learn . . .
- What a deload is
- Why some people don’t benefit from deloads
- How often you should deload
- When you should deload versus just take time off
- How to do a proper deload
- And more!
Let’s get to it.
5:40 - What is a deload?
9:55 - Why do people deload?
12:39 - Why should I deload regularly?
15:13 - Why do a lot of people not benefit from deloading?
22:55 - How often should you deload?
28:38 - How do you deload properly?
36:46 - Will you lose muscle or strength in a deload?
38:38 - Should I take a week off instead of a deload?
39:39 - Can you do cardio on a deload?
40:23 - How should you eat during a deload?
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
Getting injured sucks.
It’s not just the pain of the injury itself that’s annoying, either. You also have to alter your diet and training or even take time off altogether.
Under-recovering sucks too. Push yourself too far and your training becomes a slog. You’re sore all the time, your lifts stagnate (or worse, regress), and you increase the risk of hurting yourself.
Such are the reasons why it’s smart to make sure you’re playing good “defense” in your fitness journey by ensuring you’re not just pushing hard in the gym (“offense”) but also taking steps to prevent injuries and optimize recovery.
As you probably know, the basics get you most of the way here, like proper sleep hygiene, a nutritious diet, and a well-designed training plan.
There’s more you can do, however, and that’s why I invited Dan John on the show—to dive a bit deeper into this side of training and share some non-obvious tips on how to not only decrease the risk of injury and improve recovery but also better deal with nagging issues that we all have to deal with now and then.
In case you’re not familiar with Dan, he has quite the resume—he has competed in the Highland Games, written 14 books, and coached athletes and weightlifters for over 40 years now. As you can imagine, he has seen and heard it all, and in this episode, we discuss:
- Easy ways to prevent injuries
- The surprising benefits of loaded carries and farmer walks
- How to better recover from your training, especially as you age
- Powerful fitness lessons that can be applied to life and finance
- And more...
6:37 - How can weightlifters prevent injury?
7:19 - What kind of injuries do box jumps cause?
16:22 - How do you do shoulder rocking?
21:59 - Why are you a fan of loaded carries and farmer walks?
26:35 - What’s a good milestone for the carry family?
28:15 - How do you like to run the sled?
29:43 - What is a good milestone for the sled?
30:33 - Is there value for the sled with everyday people who want to get fit?
31:46 - How can people over the age of 40 prevent injury?
34:57 - What can people over the age of 40 do to recover better?
43:13 - Where are your seminars and what are they like?
46:43 - What are lessons that you learn in fitness that can be applied to your personal life?
50:50 - What type of financial goals should I have?
54:18 - What type of vegetables do you eat every day?
54:36 - What type of peepers should I eat?
1:05:25 - Where can people find you and your work?
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
This episode is one of the 37 chapters of the new third edition of my bestselling fitness books Bigger Leaner Stronger and Thinner Leaner Stronger, which is now live everywhere you can buy books online.
I’m thrilled to release this new edition of the books because it has been in the making for about four years now, and has been reorganized and rewritten from scratch to make it as clear, practical, and effective as possible.
Even more exciting, however, is the eBooks are currently on sale on Amazon for just 99 cents and when you forward your purchase receipt to launch@muscleforlife.com, you’ll be entered to win over $6,000 in free prizes, including . . .
To get in on this deal, search your local Amazon site for Bigger Leaner Stronger or Thinner Leaner Stronger and navigate to the Kindle book or simply go to www.biggerleanerstronger.com or www.thinnerleanerstronger.com and you’ll be automatically forwarded to it.
Then, buy the book for just 99 cents and forward your receipt to launch@muscleforlife.com and you’ll be automatically entered into the giveaway.
You have to act fast, though, because the sale and giveaway ends on July 22nd, so don’t put it off for later and then forget! Head over to Amazon now!
Oh and you can also gain additional entries in the giveaway by helping spread the word on social media. You can learn more about that at www.biggerleanerstronger.com/launch or www.thinnerleanerstronger.com/launch.
Alright, let’s get to the episode. I hope you like it!
This episode is one of the 37 chapters of the new third edition of my bestselling fitness books Bigger Leaner Stronger and Thinner Leaner Stronger, which is now live everywhere you can buy books online.
I’m thrilled to release this new edition of the books because it has been in the making for about four years now, and has been reorganized and rewritten from scratch to make it as clear, practical, and effective as possible.
Even more exciting, however, is the eBooks are currently on sale on Amazon for just 99 cents and when you forward your purchase receipt to launch@muscleforlife.com, you’ll be entered to win over $6,000 in free prizes, including . . .
- An all-expenses-paid trip to meet me and my team in Washington DC.
- Apple Watch Series 4
- Vyper 2.0 High-Intensity Vibrating Fitness Roller
- Bose Soundsport Headphones
- NoBull training shoes
- And more...
To get in on this deal, search your local Amazon site for Bigger Leaner Stronger or Thinner Leaner Stronger and navigate to the Kindle book or simply go to www.biggerleanerstronger.com or www.thinnerleanerstronger.com and you’ll be automatically forwarded to it.
Then, buy the book for just 99 cents and forward your receipt to launch@muscleforlife.com and you’ll be automatically entered into the giveaway.
You have to act fast, though, because the sale and giveaway end on July 22nd, so don’t put it off for later and then forget! Head over to Amazon now!
Oh and you can also gain additional entries in the giveaway by helping spread the word on social media. You can learn more about that at www.biggerleanerstronger.com/launch or www.thinnerleanerstronger.com/launch.
Alright, let’s get to the episode. I hope you like it!
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
This episode is one of the 37 chapters of the new third edition of my bestselling fitness books Bigger Leaner Stronger and Thinner Leaner Stronger, which is now live everywhere you can buy books online.
I’m thrilled to release this new edition of the books because it has been in the making for about four years now, and has been reorganized and rewritten from scratch to make it as clear, practical, and effective as possible.
Even more exciting, however, is the eBooks are currently on sale on Amazon for just 99 cents and when you forward your purchase receipt to launch@muscleforlife.com, you’ll be entered to win over $6,000 in free prizes, including . . .
- An all-expenses-paid trip to meet me and my team in Washington DC.
- Apple Watch Series 4
- Vyper 2.0 High-Intensity Vibrating Fitness Roller
- Bose Soundsport Headphones
- NoBull training shoes
- And more...
To get in on this deal, search your local Amazon site for Bigger Leaner Stronger or Thinner Leaner Stronger and navigate to the Kindle book or simply go to www.biggerleanerstronger.com or www.thinnerleanerstronger.com and you’ll be automatically forwarded to it.
Then, buy the book for just 99 cents and forward your receipt to launch@muscleforlife.com and you’ll be automatically entered into the giveaway.
You have to act fast, though, because the sale and giveaway end on July 22nd, so don’t put it off for later and then forget! Head over to Amazon now!
Oh and you can also gain additional entries in the giveaway by helping spread the word on social media. You can learn more about that at www.biggerleanerstronger.com/launch or www.thinnerleanerstronger.com/launch.
Alright, let’s get to the episode. I hope you like it!
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
This episode is one of the 37 chapters of the new third edition of my bestselling fitness books Bigger Leaner Stronger and Thinner Leaner Stronger, which is now live everywhere you can buy books online.
I’m thrilled to release this new edition of the books because it has been in the making for about four years now, and has been reorganized and rewritten from scratch to make it as clear, practical, and effective as possible.
Even more exciting, however, is the eBooks are currently on sale on Amazon for just 99 cents and when you forward your purchase receipt to launch@muscleforlife.com, you’ll be entered to win over $6,000 in free prizes, including . . .
- An all-expenses-paid trip to meet me and my team in Washington DC.
- Apple Watch Series 4
- Vyper 2.0 High-Intensity Vibrating Fitness Roller
- Bose Soundsport Headphones
- NoBull training shoes
- And more...
To get in on this deal, search your local Amazon site for Bigger Leaner Stronger or Thinner Leaner Stronger and navigate to the Kindle book or simply go to www.biggerleanerstronger.com or www.thinnerleanerstronger.com and you’ll be automatically forwarded to it.
Then, buy the book for just 99 cents and forward your receipt to launch@muscleforlife.com and you’ll be automatically entered into the giveaway.
You have to act fast, though, because the sale and giveaway end on July 22nd, so don’t put it off for later and then forget! Head over to Amazon now!
Oh and you can also gain additional entries in the giveaway by helping spread the word on social media. You can learn more about that at www.biggerleanerstronger.com/launch or www.thinnerleanerstronger.com/launch.
Alright, let’s get to the episode. I hope you like it!
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
This episode is one of the 37 chapters of the new third edition of my bestselling fitness books Bigger Leaner Stronger and Thinner Leaner Stronger, which is now live everywhere you can buy books online.
I’m thrilled to release this new edition of the books because it has been in the making for about four years now, and has been reorganized and rewritten from scratch to make it as clear, practical, and effective as possible.
Even more exciting, however, is the eBooks are currently on sale on Amazon for just 99 cents and when you forward your purchase receipt to launch@muscleforlife.com, you’ll be entered to win over $6,000 in free prizes, including . . .
- An all-expenses-paid trip to meet me and my team in Washington DC.
- Apple Watch Series 4
- Vyper 2.0 High-Intensity Vibrating Fitness Roller
- Bose Soundsport Headphones
- NoBull training shoes
- And more...
To get in on this deal, search your local Amazon site for Bigger Leaner Stronger or Thinner Leaner Stronger and navigate to the Kindle book or simply go to www.biggerleanerstronger.com or www.thinnerleanerstronger.com and you’ll be automatically forwarded to it.
Then, buy the book for just 99 cents and forward your receipt to launch@muscleforlife.com and you’ll be automatically entered into the giveaway.
You have to act fast, though, because the sale and giveaway end on July 22nd, so don’t put it off for later and then forget! Head over to Amazon now!
Oh and you can also gain additional entries in the giveaway by helping spread the word on social media. You can learn more about that at www.biggerleanerstronger.com/launch or www.thinnerleanerstronger.com/launch.
Alright, let’s get to the episode. I hope you like it!
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
This episode is one of the 37 chapters of the new third edition of my bestselling fitness book Thinner Leaner Stronger, which is now live everywhere you can buy books online.
I’m thrilled to release this new edition of the book because it has been in the making for about four years now, and has been reorganized and rewritten from scratch to make it as clear, practical, and effective as possible.
Even more exciting, however, is the eBook is currently on sale on Amazon for just 99 cents and when you forward your purchase receipt to launch@muscleforlife.com, you’ll be entered to win over $6,000 in free prizes, including . . .
- An all-expenses-paid trip to meet me and my team in Washington DC.
- Apple Watch Series 4
- Vyper 2.0 High-Intensity Vibrating Fitness Roller
- Bose Soundsport Headphones
- NoBull training shoes
- And more...
To get in on this deal, search your local Amazon site for Thinner Leaner Stronger and navigate to the Kindle book or simply go to www.thinnerleanerstronger.com and you’ll be automatically forwarded to it.
Then, buy the book for just 99 cents and forward your receipt to launch@muscleforlife.com and you’ll be automatically entered into the giveaway.
You have to act fast, though, because the sale and giveaway end on July 22nd, so don’t put it off for later and then forget! Head over to Amazon now!
Oh and you can also gain additional entries in the giveaway by helping spread the word on social media. You can learn more about that at www.thinnerleanerstronger.com/launch.
Alright, let’s get to the episode. I hope you like it!
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
This episode is one of the 37 chapters of the new third edition of my bestselling fitness book Bigger Leaner Stronger, which is now live everywhere you can buy books online.
I’m thrilled to release this new edition of the book because it has been in the making for about four years now, and has been reorganized and rewritten from scratch to make it as clear, practical, and effective as possible.
Even more exciting, however, is the eBook is currently on sale on Amazon for just 99 cents and when you forward your purchase receipt to launch@muscleforlife.com, you’ll be entered to win over $6,000 in free prizes, including . . .
- An all-expenses-paid trip to meet me and my team in Washington DC.
- Apple Watch Series 4
- Vyper 2.0 High-Intensity Vibrating Fitness Roller
- Bose Soundsport Headphones
- NoBull training shoes
- And more...
To get in on this deal, search your local Amazon site for Bigger Leaner Stronger and navigate to the Kindle book or simply go to www.biggerleanerstronger.com and you’ll be automatically forwarded to it.
Then, buy the book for just 99 cents and forward your receipt to launch@muscleforlife.com and you’ll be automatically entered into the giveaway.
You have to act fast, though, because the sale and giveaway end on July 22nd, so don’t put it off for later and then forget! Head over to Amazon now!
Oh and you can also gain additional entries in the giveaway by helping spread the word on social media. You can learn more about that at www.biggerleanerstronger.com/launch.
Alright, let’s get to the episode. I hope you like it!
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
Today is the day.
Today is the official launch day for my new fitness books, the third editions of Bigger Leaner Stronger (men) and Thinner Leaner Stronger (women).
Books that have helped thousands of men and women gain and lose tens of thousands of pounds of muscle and fat.
And even better, to celebrate this momentous occasion, the books (eBooks) are on sale for just 99 cents.
And no, there are no strings attached.
For the next few days, you can get exact, step-by-step blueprints for building muscle, losing fat, and getting healthy faster than you ever thought possible for less than a buck.
To get in on this deal, search your local Amazon site for Bigger Leaner Stronger or Thinner Leaner Stronger and navigate to the Kindle book or simply go to www.biggerleanerstronger.com or www.thinnerleanerstronger.com and you’ll be automatically forwarded to it.
(Protip: When you buy an eBook on Amazon, you can add the audiobook for just $7.49 and listen along.)
It gets even better, too.
I’m also giving away over $6,000 of glorious goodies to make the pot even sweeter, including...
All you have to do for a chance to win is…
...and voila, you’re entered to win.
(You can also gain extra entries by sharing the contest on social media.)
Visit this link to learn more about the giveaway: www.legionathletics.com/new-third-editions/
When you first got into fitness, everything you read and everyone you spoke to said consistency is king.
The more you put into your workout routine, the more you get out of it. There are no shortcuts or free lunches. You learn, you hustle, and hustle, and hustle, until…finally…you get the body you want.
Don’t have time? You just don’t want it enough.
Don’t feel like going to the gym? Same thing--suck it up.
Don’t want to lift heavy? Have fun staying small.
And, no stranger to hard work, you meet the challenge every step of the way. You give 110% to your training. Every day…week…month…and year.
So far, things have gone as you envisioned. You’re bigger, leaner, and stronger than you’ve been in a while, and you don’t want the party to end.
But, what if it does have to end, at least for a little while?
What happens if you have to take a few days, a week, or even a month away from the gym?
You’ve always heard that, “If you don’t use it, you lose it,” and the second you stop lifting weights, your muscles enter a slow, steady state of decay. The longer you spend out of the gym, the smaller, weaker, and softer you’ll be at the end of your hiatus.
How true is that idea, though?
After months or years of lifting weights, do your muscles really shrink that quickly?
Well, the long story short is that yes, if you take a long enough break from lifting weights, you will lose muscle and strength. The good news, though, is that it takes much longer than most people realize, and you’ll rebuild muscle much faster than it took to gain it in the first place.
In this podcast, you’ll learn how long it really takes to lose muscle and strength when you stop lifting weights, what you can do to maintain your progress when you take time off, and what to expect when you get back in the swing of things.
Let’s jump right in.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
Do you ever feel like you’re just spinning your wheels in the gym?
Are you having trouble remembering the last time you added any real weight to the bar on any of your key lifts?
Has your body weight and body fat percentage been hovering in the same range for what seems like forever?
If you answered “yes” to any of those questions, I get it. I’ve been there myself and understand the frustration firsthand.
You see, the hard lesson us weightlifters have to learn is once our “honeymoon phase” is over—the first six to eight months in most people—continuing to gain muscle and strength gets harder and harder, until eventually progress becomes so slow you can barely measure it.
That’s not even the kicker, either. Not only is muscle and strength gain harder to come by the more you train, the more training you have to do just to continue eking out improvements.
In other words, as time goes on, you have to do more and more intense work in the gym for less and less reward.
This is one of the key reasons so many people get stuck in a rut, and in this episode, Dr. Mike Israetel explains why this happens, what else contributes to plateaus, and how to overcome these obstacles and keep the needle moving.
In case you’re not familiar with Dr. Israetel, he has been one of my most-requested podcast guests and for good reason. Not only does he hold a PhD in Sport Physiology, but he’s the cofounder of Renaissance Periodization, a successful blog, coaching program, and fitness platform, similar in many ways to my own company Legion Athletics.
So, in this interview, Mike and I discuss what a real plateau is, strategies for breaking through plateaus, the importance of deloads, exercise order, sleep hygiene, and more.
6:50 - What is a plateau and what are some strategies to break through plateaus?
14:53 - How do you determine if you’ve plateaued?
27:30- What do you do after you hit a plateau?
54:18 - Is intensity important for muscle growth?
58:36 - Where can people find you and your work?
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
If you've been lifting weights for any amount of time, you've undoubtedly heard about "advanced" training techniques like drop sets, supersets, forced reps, negatives, and the like.
Years ago, I thought such methods were great ways to boost muscle and strength gain and so used to do quite a bit of them. These days, I do very little because I now know that straight hard sets are the bread and butter of getting big and strong.
That said, that doesn't necessarily mean there's no place for "fancier" stuff, but only if you do it right.
That’s what I invited Dr. Eric Helms back on the show to discuss--which of the common unconventional training methods are worthwhile and which aren't and how to use the good ones correctly and effectively.
If you're not familiar with Eric, he's a natural bodybuilder and powerlifter, coach, researcher, writer, member of Legion’s Scientific Advisory Board, and all-around mensch, and in this interview, he discusses the evidence for and against "advanced" training techniques and explains exactly what to do and what not do in the gym to get the most out of your training.
Oh and if you like what Eric has to say, then you should definitely check out his podcast, The Stronger by Science Podcast, as well as his research review Monthly Applications in Strength Sport (MASS) because I think you’ll really appreciate what he and his colleagues are doing. I know I do!
7:06 - How do advanced training techniques fit into our fitness journey?
12:00 - Do you recommend supersets?
21:38 - What do you think of pairing movements that don’t affect each other?
28:25 - What are your thoughts on drop sets?
33:07- Do you use drop sets in your training?
35:21 - What are your thoughts on forced reps?
41:04 - What are your thoughts on pre exhaustion training?
55:03 - What is MASS?
57:41 - Do you offer a free preview of MASS?
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
If you’re an experienced weightlifter, chances are good you experience the occasional aches, pains, and tightness that sometimes get in the way of your training.
Maybe a shoulder is tight, which limits your benching, or your hips are stiff, which restricts your deadlifting, or your ankles aren’t flexible enough, which prevents you from achieving proper depth in your squatting.
What can you do to overcome and prevent such issues?
That’s what Justin Andrews of Mind Pump Media came on the show to talk about.
Before he was a podcast star, Justin spent many years as a trainer and helped thousands of people identify and resolve various movement issues and thereby improve their training performance and results.
In this podcast, Justin goes over common exercise movement mistakes, how one injury or mobility issue can lead to another in non-obvious ways, how to screen for movement limitations, simple stretches for improving mobility, and more.
6:32 - What do you mean by movement aesthetics and why is it good?
10:46 - What are the common mistakes that you’ve seen in the gym?
31:08 - How do the tests look and how can people assess themselves?
35:11 - What are some of your favorite corrective exercises for shoulders?
47:23 - What’s new and exciting for Mindpump?
Mentioned on The Show:
Mindpump's Website: https://www.mindpumpmedia.com/
Mindpump's Live Events: https://www.mindpumplive.com/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
I’ve churned through over 150,000 emails, social media comments and messages, and blog comments in the last 6 years.
And that means I’ve fielded a ton of questions.
As you can imagine, some questions pop up more often than others, and I thought it might be helpful to take a little time every month to choose a few and record and share my answers.
So, in this round, I answer the following four questions:
1. Why do I recommend women start lifting in the 8-to-10-rep range in Thinner Leaner Stronger but men start lifting in the 4-to-6-rep range in Bigger Leaner Stronger?
2. Should you just track macros when cutting or calories too? And what if your calories and macros don’t match?
3. How should you modify Bigger Leaner Stronger if you’re no longer a beginner?
4. How should you get back into working out after taking a long time off?
If you have a question you’d like me to answer, leave a comment below or if you want a faster response, send an email to mike@muscleforlife.com.
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In this episode I interview Corri, who recently completed my 90-day coaching service and dropped 12.5 pounds and 8% body fat, while getting stronger on all of her key lifts, and at 40 years old!
AND after having a baby that she was nursing!
Basically, Corri’s a perfect example of how there’s always a way to get into great shape if you want it enough, and that’s why I wanted to have her on the podcast.
Now, as with everything, nothing ever goes exactly as planned, and learning to adjust and adapt to conditions is an important part of the fitness game, which is something Corri experienced firsthand.
She ran into a number of obstacles along the path to success, including beating hunger, finding time to prepare meals, and working her way through challenging workouts often on too little sleep thanks to the baby, and Corri had a number of insights to share on how she overcame them.
So, if you like hearing motivational stories about how people have changed their bodies and lives, and if you want to pick up a few tips that may help you in your personal journey, this episode is for you.
5:26 - What have you accomplished with our coaching program?
13:45 - What was wrong with your thyroid?
19:41 - How did having a baby affect your training and diet?
26:21 - How did you deal with hunger while you were nursing?
37:29 - What was your workout plan on our coaching program and what were some obstacles you had to overcome?
41:35 - Have you injured your knees before?
42:32 - How was your sleep
49:56 - Anything interesting that you’re working on?
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Biceps and abs are cool and all, but you know what really turns heads in the gym?
Being strong. Really strong.
You know, bench pressing a few plates, and squatting and deadlifting a few more.
Getting really strong also inevitably builds you a great physique.
In fact, as a natural weightlifter, your number one goal should be increasing whole-body strength, not getting big pumps or "feeling the burn."
That's the big "secret" to gaining muscle quickly and effectively, because it's the best way to "progressively overload" your muscles.
You see, by working to slowly and steadily add weight to your exercises over time, you progressively increase tension levels in your muscles. Mechanically speaking, this is the primary driver of muscle growth.
That's why the biggest guys and gals in the gym are also generally the strongest.
Another advantage to this approach to weightlifting is it's very simple and straightforward. There are just three steps:
1. Choose the right strength program for you.
2. Get your calories and macros right.
3. Make sure you're fully recovering from your workouts.
That's it.
If you just consistently do those three things, and keep showing up and putting in the work, then your strength will skyrocket and your body will transform.
Let's take a look at each.
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While there are many ways to thrive in many sectors of today’s modern economy, there’s no arguing that it’s getting harder and harder to identify and capitalize on these opportunities.
Robots and AI are eliminating jobs, globalization and the democratization of high-quality education is expanding the talent pool, and customers are becoming more selective, sophisticated, and stipulating.
To overcome these obstacles, we’re often told to specialize—to focus all of our energies, efforts, and resources on becoming really good at one thing to the exclusion of all else.
This isn’t entirely wrongheaded, but for most people, it isn’t likely to lead to long-term success and fulfillment but disappointment, burnout, and failure, instead.
This extends beyond merely moneymaking too, and applies to just about every endeavor you could want to undertake. The reign of the hyperspecialist is coming to an end and the rise of the skilled generalist is at hand.
What does that mean, exactly?
Well, as the author of the book How to Be Better at (Almost) Everything, Pat Flynn, shares in this episode, generalism refers to acquiring a variety of know-hows and abilities, and he argues this is a smarter and more practical approach to winning in today’s world.
Generalism, Pat explains, is one of the keys to making more money, getting in better shape, and becoming more successful, effective, and happy in every aspect of your life, and his personal approach to generalism starts with developing skills that’ll serve you well no matter where the red thread of fate takes you—meta-skills as Pat refers to them.
6:12 - What do you mean by generalism?
11:52 - How does generalism make us more money than specifism?
29:58 - What are some examples of metaskills and force multiplier skills?
32:33 - What are some of the myths and mistakes of logic and reason?
39:51 - What are more examples of metaskills and force multiplier skills?
46:36 - What are your tips to improve focus?
50:51 - What is the name of your book and where can people find you and your work?
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Protein powders and drinks are more popular than ever for good reason:
They’re convenient, tasty, affordable, and in most cases, well-digested, well-absorbed, and rich in essential amino acids vital to gaining and preserving muscle and strength.
They also make eating a high-protein diet a cinch. A few meals per day with a protein shake or two thrown into the mix gets the job done, regardless of how much protein you need to eat.
Now, while we know that protein powder isn’t harmful per se, is eating too much harmful? And if so, how much can you eat every day before it becomes a problem?
Well, according to some people, if you drink too many protein shakes, you’re asking for all sorts of trouble, ranging from an upset stomach to severe digestive disorders, nutritional deficiencies, and even kidney damage.
Others say such claims are nonsense because protein powder is just dried food, and therefore doesn’t fundamentally affect the body any differently than other forms of protein like chicken, eggs, or milk.
Who’s right?
Well, the short story is this:
There’s nothing fundamentally wrong with drinking a couple protein shakes per day. Getting a large portion of your daily calories from protein, however, is probably a bad idea.
And in this podcast, you’ll learn why.
By the end, you’re going to understand why people think eating too much protein powder is bad for you, what science has to say about it, and the upper limit of how much protein powder you should eat every day.
Let’s get started.
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It’s one thing to talk about finding opportunities where others only see obstacles . . .
. . . seeing the silver lining in difficult situations . . .
. . . turning coal into diamonds . . .
. . . but it’s something else entirely to actually behave this way when the chips are down and to then actually win against all odds.
Bedros is someone who has done just that.
Most people know him as the founder of the multimillion-dollar Fit Body Bootcamp franchise, which is an impressive achievement by itself, but his backstory makes his entrepreneurial wins even more remarkable.
Bedros grew up in a country gripped by Soviet communism, came to America as a child and grew up in abject poverty, and eventually pulled himself up by his bootstraps and became a screaming success in business.
And as you can imagine, Bedros learned quite a few lessons along the way about responsibility, leadership, and perseverance, which is what we talk about in this interview, as well as other aspects of entrepreneurship, including marketing, branding, sales, and business strategy.
So, if you want to get some powerful and practical insights into how to deal with life’s many challenges head on and not only survive but thrive, you want to listen to this interview.
5:36 - How did you get to where you’re at today?
28:43 - What were the struggles you had to face to get to where you’re at today?
35:16 - What is your best advice for upcoming entrepreneurs?
41:46 - What resources and books do you recommend for leadership?
43:11 - What do you think is the next big thing in the fitness industry? What do you have planned for your future?
54:29 - Where can people find you and your work?
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Hafthor Bjornsson is the strongest man in the world, and in this podcast, he gives us a behind-the-scenes look at what it’s like to be him, a 6’9, 420-pound man who can squat, deadlift, and bench press over 2,500 pounds.
He’s also the 2018 champion of the World’s Strongest Man competition (and hopefully the 2019 champion by the time this episode goes live), which involves incredible feats like . . .
- Lifting five large stones ranging from 220 to 350 pounds onto columns the height of a man.
- Pulling gargantuan objects arm-over-arm using a rope, such as planes, boats, cars, and giant tires.
- Carrying a 900-pound yoke made of two refrigerators across a 30-meter course in under 60 seconds.
You probably already know this, but Hafthor also played Gregor “The Mountain” Clegane in Game of Thrones (RIP), and in this interview, we talk about how he’s currently training to defend his World’s Strongest Man title, how he manages his recovery, what his diet looks like, what supplements he takes (Hint: Legion), his favorite Game of Thrones experiences, how he’s dealt with injuries, what his long-term aspirations are, and more!
As a genuine Hafthor fan, I had a hell of a good time talking to him, and I hope you enjoy the interview as much as I did.
5:33 - How do you train in preparation for events?
7:53 - Do you try to achieve your PR at the gym or at events?
13:21 - What weakness have you been trying to address in your training?
14:49 - What do you do for hot and cold therapy?
19:50 - What are some of the big lessons you’ve learned?
21:52 - What is your diet?
24:53 - What’s your sleep hygiene like?
29:10 - Do you have a routine at night to help you relax?
36:30 - What is your supplement routine?
42:36 - What drives you?
51:23 - What was your favorite experience with playing The Mountain in Game of Thrones?
55:16 - How do you prepare your diet and training when traveling?
58:41 - Have you had any serious injuries?
1:03:28 - What are your long term goals?
1:07:31 - What’s new and exciting for you?
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If you’ve ever lost a substantial amount of weight, you’ve likely experienced one or more of the following issues:
- Hunger
- Fatigue
- Lethargy
- Loss of sex drive
- Slowed weight loss
And if you ask the Internet why, chances are good you’ll come across something about metabolic damage, slowdown, or adaptation.
According to many people, all these terms refer to a condition where various physiological systems have been disrupted due to dieting and, as a result, your metabolism begins to decline, making it harder and harder to continue losing weight.
And if you keep on pushing it, your metabolism can crater.
How accurate is this?
To find out, I invited Eric Trexler, who’s a bodybuilder, researcher, and the Director of Education for Stronger by Science, to hop on the show and break it all down.
In this episode, Eric answers questions like . . .
- What is metabolic “damage” versus adaptation?
- How and why does weight loss become more difficult the leaner you get?
- How fast (or slow) should you lose weight to avoid metabolic adaptation?
- How should you change your training while cutting to minimize metabolic adaptation?
- What’s the best way to transition from cutting to lean bulking to minimize fat gain and maximize muscle gain?
- And more
6:19 - What is the background of your paper? What is metabolic adaptation?
7:08 - What do you mean by weight loss becoming difficult?
12:02 - What are some metabolic adaptations?
33:51 - What are some strategies to minimize metabolic adaptations while cutting?
40:33 - What rate of weight loss should we be aiming for and what are the best practices?
49:36 - Do you have any rules on volume?
53:54 - Why is maintaining intensity important?
1:04:13 - Do you prioritize carbs when you increase calories?
1:11:54 - What’s the best way to transition from cutting to lean bulking?
1:30:11 - Where can people find you and your work?
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I realize this is a curious recommendation based on what I normally suggest, but I’m including it in the series because I think it’s an important and timely read.
To understand why, consider the following from a speech the author gave in 1961:
“There will be, in the next generation or so, a pharmacological method of making people love their servitude, and producing dictatorship without tears, so to speak, producing a kind of painless concentration camp for entire societies, so that people will in fact have their liberties taken away from them, but will rather enjoy it, because they will be distracted from any desire to rebel by propaganda or brainwashing, or brainwashing enhanced by pharmacological methods. And this seems to be the final revolution.”
And then look at the world around you. Here in the West, people . . .
-Watch an average of 38 hours of video content per week.
-Spend an average of 1.5 hours on social media per day.
-Play an average of 6.4 hours of video games per week.
-Spend on average over 90% of their income.
-Are abandoning marriage and religion.
-Collectively watch billions of hours of porn per year.
-Collectively eat over 84 million fast food meals per day.
-Collectively spend over $230 billion on alcoholic beverages per year.
-Collectively spend over $10 billion on marijuana per year.
-Collectively smoke over 250 billion cigarettes per year.
. . . while also spending just 17 minutes reading per day (and mostly fiction and novels), just under 2.5 hours productively working per day, and less than 30 minutes exercising per day.
BUT HEY the optimists say . . . at least infant mortality and carbon monoxide emissions are down, renewable energy consumption is up (a little), the internet is getting faster, and more people are recycling!
That’s neat. And completely unsatisfying, like a picture of oxygen to someone drowning.
Anyhow, my point is Huxley was remarkably prescient in his predictions (or maybe it wasn’t so remarkable given the circles his brother Julian ran in), and in Brave New World, he paints the whole picture for you.
And it’s unnervingly familiar.
So much so that by my lights, the recipe for the world unfolding before us is something like three parts Brave New World, two parts Atlas Shrugged, and one part 1984, with a dash of, oh, I don’t know, Alice in Wonderland?
In other words, technocratic totalitarianism and transparent topsy-turvydom disguised as enlightenment, enrichment, and empowerment.
Don’t believe me? Read the books and see for yourself. Why bother if we’re doomed anyway? Says who? Humanity has seen much darker days than these and rebounded. We can do it again.
First, however, we need enough people to see the world as it is and not as they wish it were, and that’s why I’m recommending Brave New World.
It represents the logical conclusion of this late stage of our current civilization: the complete and scientific subjugation of the human spirit.
Let’s get to the takeaways.
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“When’s your next book coming out?”
“What kind of supplements are you going to release next?”
“What would you name your boat if you had one?”
I’m asked questions like these all the time and so I thought I’d start doing monthly updates about what’s new and exciting here at Legion and MFL HQ.
So here’s a quick hosedown of what me and my jolly band of pirates and bums have been up to lately.
Enjoy!
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If you work out or do just about anything physically challenging often enough, chances are you’re going to have to deal with an injury or two along the way, even if they’re just minor issues like muscle strains, tendonitis, joint aggravations, and the like.
In most cases, a little extra R&R is all it takes to heal up, but if an injury is more severe, there’s a lot more you can do to accelerate your recovery. And that’s what Lyle McDonald is going to talk about in this interview.
In case you’re not familiar with Lyle, he has been one of the foremost evidence-based fitness researchers and writers for a couple decades now and someone whose work I’ve always liked.
He’s also uniquely qualified to talk about injury recovery because he has not only scoured the literature on the topic but used what he learned to help recover from a rather gruesome rollerblading accident that literally shattered his leg.
After the strategies he discusses in this episode worked so well that his doctor was genuinely impressed by how rapidly his leg healed up, Lyle documented everything in book called Optimal Nutrition for Injury Recovery.
Obviously the book focuses on how to use nutrition to recover faster and better from injuries, and that’s also the focus of this episode, but Lyle also shares some other tips that can markedly increase healing.
5:23 - Why did you write this book on injury recovery?
11:17 - What are some of the healing myths of injury recovery?
21:12- Why is inflammation good?
29:57 - How does nutrition play into injury recovery?
31:50 - How pronounced are those effects?
33:31 - How do you figure out if your maintenance level has changed?
43:14 - Why are micronutrients important?
50:14 - Does collagen benefit tendon health for people who aren’t injured?
53:52 - Was your doctor impressed with your recovery?
1:15:13 - What’s next for you?
1:25:34 - Where can people find you and your work?
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In this podcast, I want to share what I've learned on calculating body fat percentage, including ...
Let's get started.
5:37 - What is body fat percentage?
6:56 - What’s the difference between body fat percentage and body mass index?
8:56 - Can you determine your body fat percentage based on your body mass index?
11:09 - What is a healthy body fat percentage for men and women?
23:09 - What are the different ways to measure body fat percentage and how accurate are they?
37:07 - How do you calculate body fat percentage?
44:01 - What is the best way to reduce body fat percentage?
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In this podcast, I talk with my friend and fellow podcaster, Adam Schafer, who’s the co-host of the popular podcast Mind Pump.
Unlike most of my interviews, this isn’t a focused discussion so much as a fireside chat about things on our minds, and in particular, on the current trend of business mastermind groups that have been popping up left and right over the last few years like mushrooms and roadkill.
In case you’re not familiar, the pitch for these groups goes like this: pay us $1,000 to $10,000 or more per month and we’ll give you the inside baseball on how to achieve some highly coveted goal or status like becoming an Internet millionaire to superstar “influencer.”
Not only that, you’ll also get exclusive access to our VIP Inner Circle of beautiful people who will deign to shake your hand and pretend to give a shit about you a few times per year at our annual “retreats” that you’ll be invited to attend on your own dime.
Just think of how impressed your 500 followers on Instagram will be when they see you fist bumping with people as rich and amazing as me and my friends and how jealous they’ll be when you tell them about all the 7-figure businesses opportunities being tossed around--opportunities for you to give and risk everything for a chance at absolutely nothing.
So if you’re ready to progress on your personal path of manifesting higher vibrations for a better tomorrow . . . blah blah blah infinite income loop opportunities . . . will that be cash or credit?
Well, I guess I’ve kind of tipped my and Adam’s hand regarding what we think about most masterminds out there, but in this interview, you’ll learn why.
Before we go there, however, we do a bit of meandering on esports and gambling as Adam is interested in and I’m more or less ignorant of both. For instance, I was surprised to learn that in 2018, esports had more viewers in the United States than every traditional sport except the NFL, and major esport events are held in huge stadiums and attract over 100,000 fans to come and watch.
Anyway, I hope you find this discussion interesting.
9:03 - What type of gambling do you like?
8:59 - What does line mean in sports betting?
12:26 - Do you think video game gambling will bring more attention to the gaming industry?
13:07 - Do you think video game gambling will bring more attention to the gaming industry?
14:37 - Do you think video game gambling is culturally good?
1:20:37 - What are the differences between you and your brother?
1:23:47 - What do you splurge on? Do you collect anything?
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I'm going to make a couple assumptions as to why you're here.
Sure, I know you want to learn about meal planning, but I'd wager a cheat meal that you're looking to achieve something very specific.
Namely, weight loss or muscle growth or, God willing, a little bit of both
If I'm right, this might be the most important meal planning piece you ever hear.
I know I know...but seriously. That's not hyperbole.
By the end of this podcast, you'll know a lot more than "how to make a meal plan."
You'll know how to have the body want eating the foods you love...for the rest of your life.
Imagine...
What if you could confidently soar above all of the mainstream diet hysteria and gimmicks?
What if you could use your diet to feel completely in control of your body composition and health?
And what if you could do it without having to follow a bunch of restrictive rules or give up everything you actually like to eat?
Well, all those things are possible. Easy, even, when you know what you're doing.
So have I got your attention?
Good. Let's get to work.
4:42 - Is clean eating the key to getting and staying lean?
8:26 - Will you gain weight if you eat certain foods?
12:19- Is low carb dieting the best way to lose fat?
17:04 - Is low calorie dieting the best way to drop pounds quickly?
19:36 - Do you have to eat frequently to speed up your metabolism?
21:43 - How can meal planning save you from dieting?
29:39 - Which foods are good and bad for weight loss and weight gain?
34:52 - How do you create meal plans for losing weight?
41:17- How do you create meal plans for building muscle?
44:55 - Which apps help with meal planning?
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I’ve churned through over 150,000 emails, social media comments and messages, and blog comments in the last 6 years.
And that means I’ve fielded a ton of questions.
As you can imagine, some questions pop up more often than others, and I thought it might be helpful to take a little time every month to choose a few and record and share my answers.
So, in this round, I answer the following four questions:
1. Is it bad if I don’t sweat while I work out?
2. What should I do if I struggle to maintain good form on accessory exercises?
3. Any recommendations for staying in shape during pregnancy?
4. Do you have to train abs on a cut?
If you have a question you’d like me to answer, leave a comment below or if you want a faster response, send an email to mike@muscleforlife.com.
Recommended reading for this episode:
https://www.muscleforlife.com/tdee-calculator/
https://www.muscleforlife.com/pregnancy-exercises/
https://www.muscleforlife.com/weight-gain-during-pregnancy/
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In this episode I interview Laura, who recently completed my 90-day coaching service and dropped 8.5 pounds and 6.5% body fat, while getting stronger on all of her key lifts, and at 49 years old!
She’s a perfect example of how it’s never too late to get into great shape. Regardless of your current age, condition, and history, you can lose fat, gain muscle, and get healthy, you can enjoy the process, and you can stay fit for the rest of your life. Full stop.
You may not be able to get as jacked as you were or could’ve been when you were younger, but how much does that really matter? Especially if you love the way you look and feel?
That’s what this episode is all about.
Now, as with everything, nothing ever goes exactly as planned, and learning to adjust and adapt to conditions is an important part of the fitness game, which is something Laura experienced firsthand.
She ran into a number of roadblocks along the way that most of us can relate to, including issues with balancing work with her workouts, getting her meal planning just right, and dealing with hunger and cravings, dietary temptations, peer pressure, and more, and in our chat, Laura shares what has helped her navigate these barriers skillfully and prevent them from getting in her way.
So, if you like hearing motivational stories about how people have changed their bodies and lives, and if you want to pick up a few tips that may help you in your personal journey, this episode is for you.
4:09 - What did you look like before and after our coaching program?
5:16 - How long were you traveling for?
8:02 - What type of traveling did you do?
8:47 - Why did you go on a plant-based diet?
11:19 - What benefits did you have from a no-dairy diet?
13:46 - What did you learn from taking things away from your diet?
14:58 - How long were you on our coaching program and what were the results?
15:28 - What were you doing for workouts?
16:18 - What changes did you experience after you increased your protein?
23:52 - What obstacles did you have to overcome?
27:23 - What are your current goals and what’s next for you?
33:26 - Do you feel any physiological difference with training in your 40s
compared to yours 20s?
33:48 - What did you do to fix your tight hips?
34:57 - Are you able to do squats comfortably now?
36:38 - How did you go from a client to a coach for our coaching program?
41:32 - What is your advice for people considering our coaching program?
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This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
9:50 - When do I read and for how long?
12:20 - Should I read hardcopy books or audio books?
14:45 - How do I choose books?
20:23 - How do I choose one book among a list of worthy candidates?
23:03 - How do I read for maximum retention?
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For better and worse, online fitness coaching has exploded over the past decade or so.
I say that because on the one hand, this has enabled many people to affordably connect up with legitimate experts and get into great shape, and on the other hand, it has also led many others into the gaping jaws of the legions of charlatans, shysters, and phonies who have swarmed the online coaching space.
And unfortunately, the coaches who get the most eyeballs and buzz often aren’t the ones who offer the best services, and many superior coaches are struggling to gain any traction whatsoever let alone become a screaming success.
I have quite a few of the latter folk in my orbit and so I thought a longform discussion on how to become a successful fitness coach would be worthwhile.
I’ve spoken about this before as I have a coaching service that will do just over seven figures in revenue this year, but I felt like I couldn’t fully do the topic justice as I was able to “shortcut” the process by first achieving notable success as an author, podcaster, blogger, and entrepreneur.
By the time I launched my coaching service, I already had a large and loyal following, and it’s not exactly helpful for me to tell aspiring coaches to just do what I do—to first write a few bestselling books, then create a top-100 health podcast, then create an 8-figure supplement business and a couple blogs that get a couple million visits per month, and then voila, your coaching business will soar.
That’s why I wanted to get somebody who a) has a bigger coaching business than me and b) has built it more traditionally to come on the show and share their insights about how to go from nothing to something in the online coaching game.
There are probably quite a few of those somebodies out there, but I particularly liked what Cody McBroom is doing and so chose him for the interview. As you’ll learn, Cody has done very well for himself, his business, and his clients, and in this episode, he shares a very down-to-earth, practical roadmap for following in his footsteps.
10:27 - What is your advice to people who want to become a personal trainer and have their own business?
29:08 - How do you become a better coach?
33:37 - Are there certain personality types that wouldn’t work well as a coach?
1:18:41 - What are your thoughts on how to find passion?
1:28:26 - Where can people find you and your work?
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In the past few years, collagen protein has become a glittering moneymaker.
According to some, it’s the new fish oil, what with its long list of benefits for nearly every major part of your health and physiology.
The most popular claims include . . .
-Reducing joint pain and improving joint health
-Improving the health and appearance of your skin and nails
-Increasing muscle growth and recovery
And if none of that tickles your processors, then maybe you’d be interested in boosting immunity, making your hair prettier, and improving your digestion?
On the other hand, collagen protein detractors say that the benefits are misrepresented, overblown, or flat out false. You know, like most supplements.
Who’s right? Well, the short answer is this:
Collagen protein is basically garbage—literally and figuratively.
While some forms of collagen can help your joints, most, are nothing more than low-quality but highly profitable fodder for supplement shysters to separate people from more of their cash.
And in this podcast , you’re going to learn why.
4:17 - What is collagen protein?
6:35 - What are the three most common and most effective selling points of collagen protein?
10:49 - How is collagen protein digested in the body?
16:52 - What form of collagen protein help joints?
20:44 - Does collagen protein help with skin, hair, and nail health?
26:09 - Does collagen protein help with muscle building?
31:53 - Why is collagen protein so popular?
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If you're a skinny guy or gal struggling to gain weight…
Or a "fluffy" one struggling to "shift" fat…
Or somewhere in between…
This is going to be the most important fitness podcast you listen to.
Seriously.
And I want to start it with some good news:
Your genetics can't stop you from getting the body you really desire.
Yes, some people's bodies respond better to training than others', but I don't care how much of a "hardgainer" you think you are or how "stubborn" your body fat seems to be…
-You can build muscle.
-You can lose fat.
-And you can do it faster than you think.
Now, if you were to tell me your goal is to be an elite, competitive weightlifter or bodybuilder or physique competitor...that would be another story.
In those cases, genetics are hugely important.
Yes, steroids are involved and yes, training experience and methodologies matter...but the biggest and strongest guys and gals in the world were abnormally big and strong their entire lives.
My point is this: at the top, where everyone works smart and hard, genetics determine who's truly great and who's not.
That doesn't mean that us mere mortals are screwed, though.
Your genetics will influence how quickly you can reach your goals but aren't going to keep you small, weak, and fat.
And in this podcast, you're going to learn the three major body types, how to determine which you (primarily) are, and how to approach dieting and training for maximal results.
Let's get to it.
8:09 - How do I determine my body type? Which body type do I have?
15:48 - What is the best type of body for ectomorphs?
37:16 - What are the best type of workouts for ectomorphs?
40:48 - How much cardio should ectomorphs do?
41:38 - What are the best supplements for ectomorphs?
43:53 - What is the mesomorph body type?
45:17 - What is the best diet for mesomorphs?
47:59 - What are the best type of workouts for mesomorphs?
50:13 - What is the endomorph body type?
51:34- What is the best diet for endomorphs?
54:52 - What are the best type of workouts for endomorphs?
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If you’re over age 65, you’re more likely to die from heart disease than any other cause.
Why, though?
Is it due to stress? Over or under exercising? Eating too much fat, cholesterol, and junk food? A bit of each or something else altogether?
Scientists have been searching for answers to those questions for a long time now, but if there’s one culprit that has been fingered more than any other, it’s diet. For a couple decades now, we’ve been told by experts everywhere that saturated fat, cholesterol, and often just dietary fat in general increases our your risk of heart disease, full stop.
This idea has been further bolstered by the promotion of the food pyramid, which tells us to get most of our calories from whole grains like pasta, cereal, and bread, and as few calories as possible from added fats like oils, butter, lard, and others.
Is it really that simple, though? Is reducing our dietary fat intake really the best way to avoid heart disease?
Frankly, while I’ve read enough to know there are some major holes in the “less fat = less heart disease” hypothesis, I’m not an expert on the topic, so I invited my buddy Dr. Spencer Nadolsky on the show to break it down.
I caught him at a good time, too, because he’s currently studying for certification on this very topic and shares some great insights on the most current scientific understanding of how our diets actually affect our tickers.
6:16 - How was the food pyramid created?
8:30 - What are the different types of fats and how do they affect your cholesterol?
10:25 - Does eating cholesterol raise your cholesterol?
14:09 - If you usually eat no cholesterol and start eating cholesterol, will you have a jump in your blood cholesterol? Does that normalize over time?
15:49 - What’s the purpose of having two different types of lipoproteins?
18: 27 - What does endogenous and exogenous mean?
19:39 - What is familial hypercholesterolemia?
21:03 - What does the research say about the mediterranean diet?
23:41 - What kind of effect does the stearic acid in chocolate have on LDL?
26:27 - What foods should people limit their intake of?
28:24 - Have you seen doctors go to the dark side?
37:07 - At what number is our LDL cholesterol a risk of heart disease?
40:06 - How much red meat should we have?
43:52 - Any more advice you had on saturated fat?
43:42 - How many servings of butter should we have per day?
51:11 - Can eating poorly from a young age have irreversible damage to your body?
53:55 - Where can people find you and your work?
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“When’s your next book coming out?”
“What kind of supplements are you going to release next?”
“What would you name your boat if you had one?”
I’m asked questions like these all the time and so I thought I’d start doing monthly updates about what’s new and exciting here at Legion and MFL HQ.
So here’s a quick hosedown of what me and my jolly band of pirates and bums have been up to lately.
Enjoy!
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
My books for men and women—Bigger Leaner Stronger and Thinner Leaner Stronger—include an entire section on the “mental game” of getting fit. I’ve also recently published an entire book on the topic called The Little Black Book of Workout Motivation.
The reason I’ve put a lot of time into discussing the “softer” side of fitness is just knowing what to isn’t enough. You also need a strong enough why—strong enough to help you persevere through the struggles and setbacks, pick yourself up when you fall, and ultimately see your goals through to completion.
Fortunately, you don’t need a psychology degree to accomplish this, either. It mostly boils down to understanding and applying a few powerful mental strategies that effectively combat many of the mental hobgoblins that can sabotage you.
If you can overcome these obstacles, you’ll probably get the body you really want, and if you can’t, you probably won’t. It’s really that simple.
All that is why I invited my friend and fellow fitness professional, Sal Di Stefano of Mind Pump Media, on the show. Sal’s a bit of a specialist on the inner game of getting fit because he spent the better part of a couple decades in the trenches helping normal, everyday people get into great shape and he knows what the real issues are and what really solves them and what doesn’t.
In this show, we talk about . . .
- The psychology of “food addiction”
- How you can prevent and fix intense cravings and binging
- How to resolve body image insecurities
- The benefits and drawbacks of prolonged fasts
- And more.
So . . . if you’re curious how you can conquer the mental demons that so often demoralize dieters, this episode is for you.
19:01 - What is the psychology behind food and why is it hard to break bad eating habits?
21:17 - What are some of your strategies to help break people’s attachment to food?
54:17 - How have you dealt with the high expectations of body standards?
58:58 - Do you still have body insecurities?
1:14:246 - Where can people find you and your work?
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“Sugar is the new crack cocaine!”
Yeah, people are actually saying that these days.
They're telling us that sugar is as addictive as cocaine, and the more we eat, the more likely we are to get fat, sick, and, ultimately, dead.
It sounds bad. Really bad.
How true is it, though?
Does every dessert we eat push us a little further down the slippery slope of disease and dysfunction, and make it ever harder to claw our way back to optimal health and vitality?
Can we develop a “sugar dependence” in the same way we can become physically dependent on alcohol, cocaine, or heroin?
Can it get so bad that we can experience legitimate withdrawal symptoms if we stop eating sugar?
Well, the short answer is this:
The “addictive properties” of sugar are being grossly exaggerated by many mainstream diet and health "gurus."
Yes, it’s tasty and pleasurable, and yes, many people might think they're addicted to it, but as you’ll soon see, that doesn’t make for a valid medical condition.
Likewise, most discussions of “sugar withdrawal” are equally bogus.
In fact, the absence of genuine withdrawal symptoms, like those seen with hard drugs, is one of the dead giveaways that sugar doesn't warp our brains in the same ways.
So, if you’re ready to learn the truth about sugar withdrawal, and what constitutes a real addiction and what doesn't, then you want to listen to this podcast.
4:36 - What is sugar withdrawal?
8:07 - Is sugar withdrawal real?
Mentioned on the Show:
10 Proven Ways to Relax Your Muscles and Mind: https://www.muscleforlife.com/ways-to-relax/
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Meditation has become wildly popular in the past decade or so.
So popular, in fact, that’s it’s easy to write it off as another “woo woo” fad, like water fasting, cupping therapy, or lectin-free diets.
It’s not, though.
While the health benefits of meditation are often overblown, it’s hard to argue with the subjective benefits it provides.
I don’t have much personal experience with meditation, so I wanted to pick the brain of someone who does: Ben Pakulski.
Ben has been through intense highs and extreme lows in his life as a professional bodybuilder, and he’s used meditation to help him grow from these experiences for over a decade.
So . . . if you’re curious if carving out some time every day to meditate can actually improve your ability to cope with and benefit from life’s many stressors, this episode is for you.
5:50 - Why are you getting into meditation and what does it do for you?
13:21 - How did it look before and after you had overhauled your ability to focus?
19:57 - Do you find it hard to switch hats from a business man to a family man every day?
21:44 - Have you written down the traits of each of your avatars?
48:00 - What does spirituality mean to you?
52:36 - What’s an example of an altered state of consciousness?
54:08 - What do you think experiencing an altered state of consciousness means?
1:23:17 Where can people find you and your work?
Mentioned on The Show:
Bigger Leaner Stronger: http://geni.us/BLSBook
Reincarnation Research from UVA: https://med.virginia.edu/perceptual-studies/who-we-are/dops-media/video-reincarnation-research/
The Anglo-American Establishment by Carroll Quigley: https://www.amazon.com/Anglo-American-Establishment-Carroll-Quigley/dp/0945001010/?tag=mflweb-20
Tragedy & Hope: A History of the World in Our Time by Carroll Quigley: https://www.amazon.com/Tragedy-Hope-History-World-Time/dp/094500110X/?tag=mflweb-20
The Muscle Intelligence Podcast: https://podcasts.apple.com/us/podcast/muscle-intelligence/id1448211060
Ben’s Website: https://www.mi40nation.com/
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Click here: https://www.muscleforlife.com/signup/
If you want to lose fat or gain muscle, then you need to know how many calories you burn every day.
If you don’t, it’s going to be a lot harder than it should be, if not impossible.
But if you’re here, that’s probably not news to you. (And if you don’t, read this article first and come back.)
You just aren’t sure how to actually do it – how to easily and accurately calculate how many calories you’re burning.
You’ve probably also poked around for an answer already and discovered that you have quite a few options.
Mathematical formulas, fitness and activity trackers, workout machine readouts, and so on.
Which can you rely on, though? Which will be best for you?
Well, that’s what you’re going to learn in this podcast.
By the end, you’ll understand which methods of calculating calories burned work, which don’t, and which are the simplest and most practical.
3:30 - How do scientists measure energy expenditure?
11:23 - How accurate are the calorie readouts on workout machines?
16:45 - How can you figure out how many calories you’re burning through exercise?
22:03 - How can you figure out how many calories you burn every day?
Mentioned on the Show:
Bigger Leaner Stronger: http://geni.us/BLSBook
A Simple and Accurate BMR Calculator (and How to Use It): https://www.muscleforlife.com/bmr-calculator/
How to Use Calorie Cycling to Build Muscle and Lose Fat: https://www.muscleforlife.com/calorie-cycling/
This Is the Best TDEE Calculator on the Web (2019): https://www.muscleforlife.com/tdee-calculator/
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Chiropractic is a controversial subject in the fitness community.
On the one hand, some people claim it can fix all kinds of aches, pains, and ailments ranging from low-back pain to indigestion, headaches, brain fog, and more.
On the other hand, some say that chiropractic is a pseudoscientific discipline run by greedy charlatans who provide absolutely no value beyond the placebo effect.
And if you poke around on the Internet and there’s plenty evidence of the latter, what with the myriad Internet “gurus” who use their “Doctor of Chiropractic” credentials to mislead people into thinking they’re medical doctors and thus experts on anything and everything related to health and wellness.
What’s the real story though? Is chiropractic a science or a sham?
Well, that’s what prompted me to invite Jordan Shallow on the show. Jordan’s a licensed chiropractor but also a high-level strength coach and competitive powerlifter, and in this interview, he helps shed light on the pros and cons of chiropractic, how it works, why people use it, and how it can and can’t benefit you, and more.
7:41 - What is a chiropractic?
10:21 - Point of adjustments
13:43 - Golgi tendon reflex
22:02 - How do you find a good chiropractor?
25:30 - What are Common Issues ?
35:08 - Mobility / yoga at home
39:37 - Stretching Properly
42:32 - Exercises to improve stability
49:00 - Whole body exercises
54:50 - Stabilizing positions
1:04: 41 - Find your work
Mentioned on the Show:
Legion Athletics Triton: https://legionathletics.com/products/supplements/triton/
Clinical Athlete Website: http://www.clinicalathlete.com/
Jordan’s Podcast: https://podcasts.apple.com/us/podcast/rxd-radio/id1197955534
Jordan’s Instagram: https://www.instagram.com/the_muscle_doc/?hl=en
Jordan’s Website: https://themuscledoc.com/
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You probably know drinking water is good for you.
You probably also know dehydration is bad for you, and you’ve probably heard you should drink water frequently throughout the day and err on the side of drinking a little more than you feel necessary rather than less.
And you’re probably here because you heard that instead of drinking boring peasant water, you should avail yourself of the miraculous health benefits of alkaline water, including . . .
- Less inflammation and oxidative stress in the body
- Better hydration
- Anti-aging effects
- Weight loss
- Less joint pain and fewer headaches
- Lower risk of cancer, fatigue, leaky gut, osteoporosis, and basically every other ailment
- More energy, drive, and vitality
- And more
In fact, according to some of the self-professed H20 experts shilling alkaline water, you should never drink anything but high-pH water.
To do that, all you have to do is fork over a few grand for a contraption that uses a process called ionization (magic, basically) to transmute toxic tap water into a super-hydrating, inflammation-fighting, life-giving elixir “they” don’t want you to know about.
If you’re uncomfortable with that price tag, you’re looking at this the wrong way. Just think about how much money your pristine health is going to save you in the long run.
When your friends and family start dropping like flies due to heart disease, diabetes, cancer, and the like, you’re going to be bouncing gleefully from one day to the next, like you’ve swallowed the star from Super Mario.
So the real question is how can you not afford to buy a water sorcery machine from me for which I’ll be paid a 50% sales commission?
What’s that? You want to know if there’s any scientific evidence of these claims?
Of course there’s scientific evidence. Don’t look into it, but 97% of water scientists agree with everything I’ve just said. Now will that be cash or credit?
And this is where my comedy shtick ends and real joke begins, which is alkaline water itself. Because the short story is it’s nonsense. All of it.
Let’s find out why.
5:06 - What is alkaline water?
6:59 - What is ionized water?
10:22 - Why do people drink alkaline and ionized water?
19:20 - Who popularized alkaline dieting and drinking?
21:04 - Is ionized water better for you?
22:05 - What does ionized water do for you?
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Ten years ago, pre-workout supplements were for the unhinged looking dudes in the gym who nobody made eye contact with.
You know the type: steroids, stringers, water jugs, strutting and peacocking, and the like.
Back then, the pre-workout space mostly consisted of products like Craze, Jack3d, and Detonate (all of which have been banned, by the way) that contained mega-doses of amphetamine-like stimulants and little else.
Fortunately, times have changed, and now we have pre-workout supplements that contain lower levels of much safer stimulants plus clinically effective doses of safe, natural ingredients scientifically proven to enhance performance and muscle and strength gain.
That’s why people who take their training seriously aren’t asking whether they should take a pre-workout supplement anymore but instead which they should choose and why.
And that’s what Kurtis Frank and I talk about in today’s interview.
In case you’re not familiar with Kurtis, he’s the director of Research and Development for my supplement company Legion Athletics as well as the co-founder and former lead researcher and writer for Examine.com, which is the premiere online resource for science-based information on supplementation.
Here’s a sneak peek of what you’ll learn in this episode:
- What a pre-workout is
- Ingredients that do and don’t significantly improve performance
- How much you need to take of these ingredients to see benefits
- The pros and cons of including creatine in a pre-workout supplement
- And more.
5:43 - Interview
7:00 - Definition of Pre Workout
11:40 - Power output
18:18 - Alpha - GPC
20:12 - Alpha GPC dose
23:01 - How long before the workout should you consume?
31:39 - Best time to take creatine
34:32 - anaerobic
38:31 - Effective dose and timing of Citrulline
46:47 - Beta - alanine dose and timing.
49:09- What is betaine
59:05 - Aerobic
1:01:57 -Bad pre workout supplements
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As you’ve probably guessed, these are shorter-than-usual cuts and bulks, normally in the range of three to four weeks, and in this podcast, Layne and I talk about how well they work.
Are they worth the trouble or should you just stick to the traditional bodybuilding approach of “lean bulking” until you’re uncomfortably fat, cutting until you can see your abs again, and then repeating?
That’s the question we answer in today’s interview, where we share what we’ve learned from our experiences with our own physiques as well as the thousands of people that we’ve worked with over the years.
So, if you want to know the pros and cons of continuous versus intermittent lean bulking and cutting and what’s probably going to be best for you, keep listening.
8:25 - Is it better to do longer or shorter periods of bulking/cutting?
13:30 - Should women do mini-cuts?
18:00 - What are the benefits of implementing diet breaks while cutting?
24:10 - What’s the body’s evolutionary response to caloric restriction?
28:00 - Is exercise a good means for fat loss or not?
32:46 - Do you think eating nutritionally bankrupt food increases the desire for more food?
42:20 - Should someone follow the carnivore diet?
54:45 - Should someone cut or bulk if they’re brand new to weightlifting and at a high body fat percentage?
57:35 - Where can people find you and your work?
Mentioned on The Show:
Triumph Multivitamin: https://legionathletics.com/products/supplements/triumph/
Layne’s Website: https://www.biolayne.com/
Fat Loss Forever: https://www.biolayne.com/fat-loss-forever/
The Complete Contest Prep Guide: https://www.biolayne.com/the-complete-contest-prep-guide/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
I'm running a giveaway on my Instagram!
Five (5) will receive a bottle of the newest flavor of Legion Athletics Whey+ - Salted Caramel!⠀⠀
⠀⠀
The flavor maestros at my manufacturer spent months working on this, and they really outdid themselves here.⠀
⠀
Imagine . . . a caramel-flavored protein powder that tastes like caramel and not burned wallet. That you don’t slam down but sip slowly. That makes sweet, dulce de leche love to your tongue.⠀
⠀
That’s what awaits you in every serving of salted caramel Whey+.⠀
⠀⠀
Listen to this episode to learn how you can enter to win or click here for more details:
https://www.instagram.com/p/Bvwq4luDJfr/
Every time I go to the gym, I see the same crowd of overweight people grinding away in their spin classes and treadmill, StairMaster, and elliptical sessions.
Every day they're there, sweating on the same machines--probably reserved and named by now--and they're just as fat as they ever were. Some are even fatter than when they started.
After all this time do they really think anything is going to change or am I witnessing some twisted kind of Stockholm Syndrome between fleshy slaves and mechanical lords?
Jokes aside, the truth is these people are just following decades of bad exercise advice centered around long hours of cardio, which has produced millions of overtrained, overweight, underfit people addicted to burning calories instead of getting fit.
Now, you might be thinking I'm staunchly anti-cardio. I'm not. I do cardio regularly and as you'll see, it has its benefits and uses.
When done properly, cardio can improve your health, help you lose fat faster, and even help you build muscle. But when done improperly, it can do the opposite: impair health, fail to help you lose weight, and negatively impact body composition.
So, in this podcast we're going to break down how much cardio you should do, how to get the most bang for your (sweaty) buck, and how much cardio is too much and why.
Let's start with how to determine if you should be doing cardio at all and if so, how much you should be doing.
4:53 - How much cardio should you do?
7:19 - Does cardio help you lose weight?
15:24 - How can you lose weight with cardio?
22:22- How does cardio affect muscle building?
25:34 - Should you do cardio or weights first?
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
Since the first affordable microwave ovens arrived in 1967, they’ve become an indispensable tool in most people’s kitchens.
They’re one of the quickest, easiest, and, compared to open flame, safest ways to cook food.
Or maybe not.
Some say that microwaves make your food “radioactive” and release toxic radiation, which raises your risk of cancer. Others say that microwaves destroy the nutrients in food, which could increase your risk of nutrient deficiencies. And still others say there isn’t enough research on microwaves, so we should all play it safe and avoid them.
On the other hand, people say that the claims against microwaves are unfounded. They’re just one more example of better living through science that people need to stop handwringing about.
So, who’s right?
Well, despite the constant Internet fearmongering, there’s no evidence that microwaves are dangerous. They have been studied repeatedly, and not only are they safe, they may actually be a healthier way to cook some foods.
There are legitimate concerns about microwaving plastic containers, but it’s still debatable how dangerous that is, too.
In this podcast, you’re going to learn the top four reasons people say that you shouldn’t microwave food, why they’re wrong, and why microwaving food can actually be a safer, healthier option than other cooking methods.
Let’s get started.
Mentioned on The Show:
My interview with Anthony Jay: https://www.muscleforlife.com/low-testosterone-estrogen-podcast/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
"When's your next book coming out?"
"What kind of supplements are you going to release next?"
"What would you name your boat if you had one?"
I'm asked questions like these all the time and so I thought I'd start doing monthly updates about what's new and exciting here at Legion and MFL HQ.
So here’s a quick hosedown of what me and my jolly band of pirates and bums have been up to lately.
Enjoy!
Mentioned on the Show:
Bigger Leaner Stronger: geni.us/BLSBook
Birthday Cake Whey+: https://legionathletics.com/products/supplements/whey/?flavor=birthday-cake
Stim-Free Pulse: https://legionathletics.com/products/supplements/pulse-stim-free/
Hafthor World Record Deadlift Video: https://www.youtube.com/watch?v=RacP3CN0Wkc
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this interview, I talk with Jake who’s 32 years old and used my Bigger Leaner Stronger program to completely transform his physique.
He shares his personal fitness journey, including what he was up to before finding me and my work and how it was going, and how things started to change after implementing the advice in my books and articles.
The bigger picture looks like this: When Jake first found Bigger Leaner Stronger about six years ago, he was about 16% body fat at about 155 pounds, and today, he’s about 10% at 167 pounds and has added a ton of strength to all of his major lifts.
Jake’s transformation wasn’t without struggles, of course.
He ran into a number of roadblocks along the way that most of us can relate to, including issues with workout and meal scheduling, hunger and cravings, dietary temptations, and more. And in our chat, Jake shares what has most helped him navigate these barriers skillfully and prevent them from derailing his progress.
So, if you like hearing motivational stories about how people have changed their bodies and lives, and if you want to pick up a few tips that may help you along in your personal journey, this episode is for you.
4:12 - What was your diet and fitness like before the Bigger Leaner Stronger program?
8:28 - How tall are you and how much did you weigh before you started the Bigger Leaner Stronger program?
13:07 - How do you eat well while traveling?
26:20 - What are your current numbers?
28:28 - What is your current body fat?
1:01:55 - What did Elon Musk say about feudalism on The Joe Rogan Experience?
1:02:32 - Did Elon Musk have a solution on how to slow down the progress of artificial intelligence?
Mentioned on the Show:
MFL Coaching
Jake's Book, Marooned
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Every day I hear from people in their 40s and even 30s who are worried it’s too late to get into great shape.
If you’ve spent any time around these parts, you know this isn’t true. So long as you know what you’re doing with your diet and training, you don’t have to be in your 20s to build a body you can be proud of. You can do it just about any age, really.
There are a few things you have to do differently as you get older, though. The main thing that changes is your ability to recover from your workouts declines, and this often manifests in more muscle, joint, and tendon soreness after training, and particularly if you’re working hard in the gym.
Many middle-aged people aren’t prepared for this and think they can just grind through the pain like they did in college, but this usually leads to further injury, overtraining, and burnout.
My friend and fellow researcher and writer, Christian Finn, knows a thing or two about this himself. He’s over 40 himself and in great shape, has worked with thousands of people, and recently had to slog through a rather nasty bout of joint problems, and in this interview, I pick his brain on what happened and why, what he did about it, and what we can do to give our joints a break without sacrificing our hard-earned muscle.
In this episode, you’re going to learn:
- What causes most joint injuries in older lifters
- The right and wrong ways of dealing with joint injuries
- Christian’s favorite exercises for “training around” joint problems
- How to program your workouts to prevent and fix joint issues
- And more.
Mentioned on the Show:
Recharge: https://www.muscleforlife.com/store/supplements/recharge/
Muscle Evo MX4: https://muscleevo.com/mx4/
9:39 - How old are you?
10:43 - Did you stop playing tennis after your knee injury?
12:01 - Do you think tennis injuries are related to volume overloads or is it just the nature of the sport?
12:45 - How did the strings of your tennis racket cause elbow problems?
13:22 - Does a tennis ball produce more spin if it spends more time on the surface of the rack?
15:04 - What kind of joint pain were you suffering from and how did that impact your training?
16:09 - Was your knee pain above or below the knee cap?
27:59 - Did you do split squats for your lower body as an alternative?
41:36 - What are the criteria for determining whether you are progressing or not?
44:17 - What did you do as an alternative for pulling?
48:12 - Where can people find you and your work?
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If you’re like most people, your hips feel tight all the time, and especially right at the top of your thighs.
They probably flare up when you do lower body exercises too, like the squat and deadlift.
Such is life with tight hip flexor muscles.
What can you do about it, though? Should you stretch? Strengthen? Something else altogether?
Well, poke around on the Internet and you’ll find a lot of conflicting opinions on what causes tight hip flexors and what to do about it.
Some people say that sitting is to blame because it shortens and weakens the muscles, others say exercise--and weightlifting in particular--is at fault, and others still say that muscle weakness is the root cause.
There isn’t much agreement about how to best fix the problem, either.
“Stretching is the key,” says one expert. “No,” counters the other, “strengthening must come first.”
And there you are in the middle, wondering whom to believe and what to do.
Well, the truth is hip flexor tightness isn’t as cut and dried as many people would have you believe. As you’ll see, causation is murky and “magic bullet” fixes are unlikely.
The good news, though, is you don’t have to know exactly why your hip flexors are acting up to figure out how to fix it, and with a little trial and error, you can do just that.
Let’s start at the top...
4:09 - What are hip flexors?
5:37 - What causes tight hip flexors?
9:01 - What are the best stretches for tight hip flexors?
14:18 - What are the best exercises for strengthening the hip flexors?
Mentioned on the Show:
https://www.muscleforlife.com/yoga-routine/
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It’s high time I reviewed this book because it’s one of my favorite self-development books.
To understand why, close your eyes and think back to an instance where you were doing something that made your consciousness feel harmoniously ordered, that absorbed all of your focus and attention, and that dissolved your awareness of time, worries, and even yourself.
Maybe it was playing an instrument, spending an evening with loved ones, coding a website, cooking a meal, driving a car, whatever.
Csikszentmihalyi refers to such occurrences as “optimal experiences” and the psychological and emotional state they produce as “flow,” and this book is a scientific investigation of these phenomena and how to increase their frequency and intensity in our lives.
Flow is cool, clinical, and sometimes discomfiting, which some people find off-putting. It wasn’t written to lift spirits, alleviate insecurities, or justify weaknesses and failures, and it doesn’t contain flowery prose or resonant stories.
Instead, this book reads more like a friendly but firm textbook that doesn’t care much about your problems or feelings, but don’t let that stop you from absorbing and applying its wisdom, which revolves around this central premise:
The more time we can spend in a state of flow, the less time we’ll have to be disconnected, dissatisfied, or dejected.
What’s more, as flow-producing activities are almost always active and constructive in nature, the more we engage in them, the more conscious, competent, and complex we become as individuals and the more stimulating and rewarding our progress and achievements are.
Thus, Csikszentmihalyi believes one of the most powerful ways to improve our quality of life is to spend as much of it in flow as we can. And although he doesn’t provide a pat, step-by-step checklist to follow, he does give enough pragmatic principles and real-world examples for you to understand how to lift the information off the pages and incorporate it successfully into your day-to-day.
For me, the flow framework has helped me make better choices in just about every area of my life because I’ve found the more flow-producing activities I engage in, the more my real-world conditions improve and the better I feel about them.
To do that, sometimes I modify activities to incorporate elements that are conducive to flow (more on this in a minute) and other times I simply say no to things that I know I’m going to find boring and unengaging no matter what I do.
Let’s get to the takeaways.
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There’s a basic law of living that goes like this:
If you want more, do more.
It applies more or less across the board. You tend to get out of life in proportion to what you give.
Want more money or a bigger business? Work harder at it and you’ll have the best chances of success.
Want deeper, more fulfilling relationships with friends or family? Spend more time building those relationships and watch them blossom.
Want to be the best player on your team? Practice longer and harder than your confreres and you’ll slowly pull ahead of the pack.
You get the point.
Working out isn’t that simple, though.
The “more is better” approach works…until it doesn’t. And then it becomes counterproductive.
That is, in terms of building muscle, strength, and endurance, more training is generally better than less…but once you exceed your body’s ability to recover, the wheels start to fall off.
Here’s a short list of what can happen next:
-You struggle to finish your workouts.
-You lose strength and endurance.
-You sleep poorly.
-You struggle with fatigue and lethargy.
-You have odd aches and pains.
-You get sick more frequently.
These are all signs that there is a systemic imbalance between work and recovery.
Scientifically speaking, this symptomatology is known as “overtraining syndrome,” and chances are you’re going to wrestle with it to one degree or another at some point in your fitness journey.
Well, this podcast is going to help.
In it, you’re going to learn how to spot overtraining before it becomes a serious problem, what to do if/when you find yourself overtrained, how to prevent it in the first place.
So, let’s start with one of the more common (and misguided) cliches about overtraining…
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The first few weeks of a cut are usually smooth sailing. You aren’t that hungry, your energy levels are good, and you’re still enjoying your workouts.
Somewhere around the four- to six-week mark, however, the other shoe begins to drop. You’re starting to feel hungrier leading up to meals and less satisfied after. Your energy levels begin to sag, and especially in the afternoons. You’re no longer progressing in your workouts, which are feeling harder and harder.
There are two schools of thought on what to do next:
1. Grit your teeth and keep dieting so you can move on to the fun stuff as soon as possible (maintaining and lean gaining).
2. Take periodic diet breaks where you increase your calorie intake to maintenance for several days or weeks, then continue dieting after your reprieve.
Many diet break advocates say that taking a break here and there can speed up your metabolism, help preserve muscle mass, and even “hack” your hormones to supercharge fat loss.
Others claim diet breaks offer no real benefit beyond “feeling good” and are only necessary if you’re too “weak” to stay the course.
Who’s right?
That’s what I ask James Krieger in this episode.
James is an accomplished researcher and writer as well as a lifter who knows what it’s like to diet down to extremely low body fat levels, and in this episode he tells you everything you need to know about the real science behind diet breaks and refeeds.
In this episode, you’re going to learn:
- Why people incorporate diet breaks and “refeeds” into their cutting regimens
- How taking diet breaks affects fat loss, muscle retention, and metabolic rate while dieting
- When you should or shouldn’t take a diet break
- The pros and cons of diet breaks versus continuous calorie restriction
- How to take an effective diet break
- And more.
6:06 - Why do people do diet breaks?
10:30 - What did your research find regarding diet breaks?
13:52 - For most people, isn’t the bulk of their total daily energy expenditure really their resting metabolic rate?
17:35 - How can you use diet breaks effectively?
24:38 - Is the weight loss related to a reduction of cortisone levels?
25:29 - Where can people find you and your work?
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I’ve churned through over 100,000 emails, social media comments and messages, and blog comments in the last 6 years.
And that means I’ve fielded a ton of questions.
As you can imagine, some questions pop up more often than others, and I thought it might be helpful to take a little time every month to choose a few and record and share my answers.
So, in this round, I answer the following five questions:
1. What do you do when resting between sets in the gym?
2. Can I still gain muscle and strength while training for long-distance running and, if so, how should I set up my training?
3. How much fat can you lose in the first 30 days of a cut if you’re doing everything right?
4. Do you need to adjust your meal plan while losing fat, or can you stick to the same plan from start to finish?
5. How many hours of sleep should you get to maximize muscle growth?
If you have a question you’d like me to answer, leave a comment below or if you want a faster response, send an email to mike@muscleforlife.com.
Recommended reading for this episode:
https://www.muscleforlife.com/how-long-to-rest-between-sets/
https://www.muscleforlife.com/cardio-or-weights-first/
https://www.muscleforlife.com/cardio-workouts/
https://www.muscleforlife.com/not-losing-weight/
https://www.muscleforlife.com/how-to-sleep-better/
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Click here: https://www.muscleforlife.com/signup/
You want to build muscle.
You want to get strong.
And you want to do these things as quickly and effectively as possible.
What exercises should you do and why?
Ask different people and you’ll get different answers.
Some will say that compound exercises are all you need. They train every muscle in your body and are “highly functional” to boot.
Others will say compound exercises are overrated or even dangerous, and that the right isolation exercises can give you everything your little heart desires.
Who’s right?
Well, in this podcast, we’re going to find out. By the end, you’ll understand the pros and cons of both compound and isolation exercises and how you should use them in your workouts based on your goals.
Let’s start with a simple question: what exactly are compound and isolation exercises?
4:11 - What is a compound exercise?
10:01 - What is an isolation exercise?
17:05 - What are the advantages of compound exercises?
23:45- What are the advantages of isolation exercises?
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This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
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If you’ve spent any amount of time pushing or pulling heavy things, you’ve probably experienced elbow pain.
Maybe it only flares up when you’re doing heavy compound exercises, like the bench press, military press, or barbell row. Or, maybe it only happens when you’re doing isolation exercises like curls, triceps extensions, or skullcrushers. Or maybe it comes and goes with no rhyme or reason.
Regardless of what triggers it, elbow pain can be maddening, and finding good answers for how to resolve it can be even more frustrating.
Luckily, one guy who has good answers is Mark Rippetoe, so I invited him on the show to shed some light on this common nuisance.
Mark has worked with thousands of lifters, and thus helped people work through many, many injuries, and he has quite a bit to say about how to deal with elbow pain.
In this episode, you’ll learn:
- The three most common types of elbow pain
- The difference between “golfer’s elbow” and “tennis elbow”
- How to diagnose what’s causing your elbow pain
- What exercises usually contribute the most to elbow pain
- How to resolve elbow pain
- And more
9:29 - What are the three types of elbow pain?
14:58 - What is the most common type of elbow pain?
18:58 - What is golfer’s elbow?
31:17 - What type of elbow pain did you have?
35:59 - What type of exercises cause golfer’s elbow?
37:54 - What’s the difference in form between chin ups and pull ups?
48:54 - Is the bench press commonly associated with elbow issues?
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“When’s your next book coming out?”
“What kind of supplements are you going to release next?”
“What would you name your boat if you had one?”
I’m asked questions like these all the time and so I thought I’d start doing monthly updates about what’s new and exciting here at Legion and MFL HQ.
So here’s a quick hosedown of what me and my jolly band of pirates and bums have been up to lately.
Enjoy!
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In this episode I interview Rachel, who recently completed my 90-day coaching service and dropped 15 pounds and 6% body fat, while getting stronger on all of her key lifts.
Before finding me and my work, Rachel didn’t look unhealthy, overweight, or feeble, but that’s how she felt.
Like many women, she was an avid runner who avoided weightlifting because she thought it would make her look “bulky” and “manly,” and especially because she’s tall and has relatively broad shoulders for a woman.
Also like many women, Rachel had subjected herself to all kinds of starvation and fad diets over the years, which had taken their toll both physically and emotionally. She was confused, she was frustrated, and she was starting to feel hopeless.
Then she stumbled across this podcast, liked what she heard, started applying my teachings, and was thrilled with the results.
Once she starting eating and training properly, the improvements came quickly, and she realized that gaining muscle in the right places in her body and reducing her body fat percentage is the key to getting the body she really wants—a lean, athletic, toned body, not a blocky, masculine one.
Rachel's next step was signing up for my one-on-one coaching service, and now, about a year into her transformation journey, she’s looks and feels better than ever before and is really just getting started.
So, if you like hearing motivational stories about how people have changed their bodies and lives, and if you want to pick up a few tips that may help you in your personal journey, then this episode is for you.
4:58 - What was your diet and fitness like before and after our coaching program?
6:57 - How many push ups can you do now?
7:21 - Where are you at with your dumbbell bench press?
7:47 - Were you concerned about getting bulky while gaining strength?
12:49 - What was your diet and fitness like before our coaching program?
15:14 - How did you find our coaching program?
15:42 - How was your transition into our diet plan?
19:12 - What was your meal plan like during our coaching program and how did it compare to you previous diets?
27:20 - What was your exercise routine before you started our coaching program?
27:29 - Why was the gym intimidating to you?
30:21 - How much cardio and resistance training did you do on our coaching program?
35:04 - What are your current goals?
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My years in the fitness racket have taught me many things about people, and one of them is that binge eating is far more common than I previously realized.
In many cases, it’s prompted by extreme forms calorie restriction like water fasting, detox diets, and the like, and in others, it’s the result of bad eating habits developed on the way to becoming overweight.
Binge eating isn’t just a problem for overweight people, though. There are many fit people out there, usually ones trying to maintain very low levels of body fat for one reason or another (social media, usually), who binge and purge rather regularly.
Regardless of how fit or fat someone is, however, bingeing is a problem, and even when it’s done more “strategically” by drastically undereating for a period before or after a binge to keep body fat levels generally in an acceptable range.
That approach can work for maintaining a nice looking body composition, of course, but it’s unsustainable and unhealthy, both physically and psychologically. It takes its toll, which often includes eating and body disorders.
That’s why I invited Carter Good to come on the show. Carter lost 140 pounds—partly with the help of my Bigger Leaner Stronger program—and now has a large following built mostly through sharing simple, effective, science-based weight loss strategies and runs a successful fat loss coaching service.
One of the biggest obstacles Carter ran into in his journey from 305 to 165 pounds was binge eating, and as you’d expect, many of his clients come to him struggling with it as well. In this interview, he’s going to share his most helpful observations, recommendations, and insights on how to beat binge eating once and for all.
In this episode, you’ll learn . . .
- What binge eating actually is (how it differs from simply overeating)
- How much binge eating actually slows fat loss
- The most common factors that lead to binge eating
- Effective mental strategies for preventing binge eating
- What to do after a binge (because we all fall off the wagon now and then)
- And more
8:07 - How do you define binge eating?
12:48 - What are common factors that cause binge eating?
14:07 - How do you help people work through binge eating?
24:45 - How do you prevent binge eating?
36:13 - How do you help people work through the guilt of binge eating?
40:58 - Are there any outlets to prevent emotional eating?
56:24 - Where can people find you and your work?
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Click here: https://www.muscleforlife.com/signup/
For years, milk has been touted as one of the healthiest foods you can eat.
It’s packed full of protein, calcium, and other nutrients, and it’s delicious to boot.
It’s also hugely popular among bodybuilders and people just generally interested in improving their body composition.
If you go asking around the gym for the best way to gain muscle and strength as quickly as possible, it won’t take long until you’re told to just lift heavy weights and drink a gallon of milk per day.
(The heavy weightlifting is a great idea, but the “GOMAD”? Not so much…)
Recently, though, milk has come under heavy fire from the health “gurus” of the world who not only question its nutritional value, but go as far as labeling it a poison responsible for all kinds of disease and dysfunction.
Drink milk, they say, and thanks to the lactose, pus, blood, hormones, and other “unhealthy” substances it contains, you’ll be more likely to gain weight, weaken your bones, and even get cancer and die.
Many of the people making these arguments seem to have logic and science on their sides, too.
Maybe they’re right? Maybe milk isn’t all it’s cracked up to be? Maybe we’d all be better off without it?
Well, as you’ll soon see, although the case against milk can be made to sound convincing, it’s based on trumped up charges.
When you analyze the bulk of the research, which we’re going to do in this podcast, the takeaway is clear:
Milk is not a magic bullet for bone health, muscle gain, or general wellbeing, but it doesn’t deserve condemnation, either, and you probably don’t need to stop drinking it.
Let’s find out why, starting with square one:
What is milk, exactly?
5:30 - What is milk?
5:30 - What is milk?
6:51 - Does milk cause weight gain?
8:26 - Does milk spike insulin levels?
10:43 - Does milk contain estrogen-like hormones that cause weight and feminizing effects in men?
11:28 - Does milk weaken your bones?
15:18 - Does milk contain dangerous hormones?
18:46 - Is milk too processed to be healthy?
19:48 - What is pasteurization, homogenization, fortification?
22:45 - Is milk filled with pus, blood, and somatic cells?
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Like it or not, the Bench Press is one of the primary lifts on which your strength is judged.
Nothing turns heads faster in the gym than an impressive Bench Press, and it’s the first (and often only) lift people want to know your numbers on.
There’s a good reason for this beyond ego, though.
The Bench Press is one of the best upper body exercises you can do because, when performed properly, it trains not just the pectorals but the lats, shoulders, triceps, and even the legs (through a proper leg drive, as discussed later in this podcast).
Every chest workout or push workout should include at least a few sets of the Bench Press.
That said, like the other big compound lifts (Deadlift, Squat, and Military Press), the Bench Press is actually quite technical. If you don’t know what you’re doing, you’ll quickly hit a plateau, which is not only frustrating, but can set you up for injury as you try to break through it by compromising form.
So, in this podcast, we’re going to look at 11 safe, scientifically proven ways to increase your bench press and, in some cases, also reduce the risk of injury.
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The ketogenic diet is all the rage right now.
According to many, it’s the single best diet for losing fat, staying lean, and improving health and longevity.
It’s not, of course, because there’s no single diet that’s best for accomplishing all of that in everyone all of the time, but the ketogenic diet can work well as a weight loss diet for some people some of the time.
That’s how it has mostly been promoted, as well—as an effective way to lose weight rapidly—but recently, more and more people have been talking about the ketogenic diet’s superiority for building muscle as well.
They’re calling this approach “ketogaining” and the story is that it’s a healthier, more effective way to gain muscle and not fat than the traditional high-carb diet popular amongst most bodybuilders and weightlifters.
Poke around online and you’ll find some freaky big and lean people promoting ketogaining as well as a few studies that seem to validate their claims, and so understandably, it’s starting to catch on.
How legitimate is ketogaining, though?
Can you really have great workouts and gain just as much muscle but less fat by eating less than 50 grams of carbs and over 100 grams of fat per day?
To help answer these questions, I invited Eric Helms back on the show.
In case you’re not familiar with him, Eric’s one of the premier natural bodybuilding coaches in the game and is himself a professional natural bodybuilder and strength athlete, as well as an author and credentialed scientist with several peer-reviewed publications under his belt.
In this interview, Eric breaks down the research currently available on ketogaining and explains . . .
- The basic theory of ketogaining (why it’s a thing)
- What studies have shown and what questions still remain
- How the ketogenic diet is likely to impact your training performance
- How much fat you can expect to gain following a ketogenic diet vs a high-carb diet
- Eric’s personal recommendation for carbohydrate intake for maximizing muscle gain
- And more
13:49 - Does the ketogenic diet work for someone who wants to gain muscle and strength?
16:39 Why does the ketogenic diet make you feel satiated?
28:41 - Why do you think that the performance was maintained?
34:57 - Does you body get more efficient with the glycogen it uses once you switch to a high fat, low carb diet?
39:09 - Does upping carbs improve performance?
49:18 - Where can people find you and your work?
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Click here: https://www.muscleforlife.com/signup/
The featured book this time around is Meditations by Marcus Aurelius.
And I know, this recommendation is pretty “basic” of me as stoicism is all the rage these days, but I’m going to make it anyway because I really do believe everyone can benefit from this book and stoic philosophy.
I feel that’s especially true in today’s zeitgeist, which is moving further and further away from individualism, resilience, and responsibility and toward fear, fragility, and egoism. In fact, many young people in particular are upping the stakes by downright scorning many traditionally admired attitudes and behaviors and blindly celebrating their opposites.
And I fear the consequences of this cultural experiment, which are already unfolding in a number of aways, are going to be severe. In short, I’d bet a lot of shekels that here in the West at least, the scene is going to get a lot worse before it starts getting better.
But hey, hopefully I’m wrong.
Anyway, back to the book—in case you’re not familiar with him, Marcus Aurelius was a Roman emperor who earned the reputation of “philosopher king” during his lifetime and has since been recognized as one of history’s greatest rulers in both character and deed.
Meditations, originally titled To Myself, contains Aurelius’ reflections on virtue, desire, rationality, emotions, the nature of the gods, and more.
While many of his insights resonated with me, the messages that hit home the most were his views on how to dispassionately and effectively deal with the difficulties of life, the importance of avoiding hate and the intention to harm, and the value of living honestly and with purpose.
A bit of humble self-reflection is good for the soul, and Meditations will take you on a brief, but meaningful (and maybe even cathartic), introspection.
Let’s get to the takeaways.
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Typically, “functional foods” are those that can provide additional health benefits beyond fulfilling basic nutritional needs.
For example, fatty, cold-water fish like salmon, mackerel, and sardines contain omega-3 fats, which can positively impact your health and wellbeing in a number of ways.
Colorful fruits and vegetables like broccoli, berries, and Brussels sprouts are another good example. They contain plenty of vitamins, minerals, and fiber, but also other goodies like sulforaphane, anthocyanins, and carotenoids that can reduce the risk of disease, support brain, eye, and heart health, and more.
And even much-maligned foods like beef, pork, and lamb contain a special type of fat, conjugated linoleic acid (CLA), that’s associated with a reduced the risk of type 2 diabetes and cancer (and grass-finished/fed meat are particularly rich in CLA).
All this is why food and supplement marketers have seized on these types of foods and molecules and spent who-knows-how-many millions of dollars over the last decades promoting their purported wonders.
For example, several well-known wellness gurus are trying to make sulforaphane out to be the natural cure for cancer, when it’s far from a magic bullet. Omega-3 fats are important, but they can’t bulletproof you against heart disease as some people claim. And while CLA has some health properties, it’s hard to quantify how helpful it really is for the average healthy person.
So, my point is while some foods are more nutritionally “special” than others and deserve consideration in your meal planning, most aren’t as helpful or vital as many self-styled diet experts would have you believe.
And that’s why I wanted to get Kurtis Frank, the director of Research and Development for my supplement company Legion Athletics, onto the show to break down the real science of functional foods.
Here’s a sneak peek of what you’ll learn in this episode:
- What a “functional food” is and isn’t
- The best functional foods you can eat
- The most popular foods marketed as “functional” that really aren’t
- And more.
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How can you tell if someone is natty or not?
This is a wellspring of controversial fitness gossip, and particularly among men.
Some people say that it’s childish, rude, and unnecessary to ask or even wonder if so-and-so is “natty” or not. Don’t ask for whom the bell tolls and all that.
Others don’t take issue with the line of discussion but claim there are major problems with the common methods of analysis. Thus, they say, unless it’s completely obvious, it’s really impossible to know whether someone is on the sauce or not.
And still others can’t fathom why people purportedly into being healthy and fit would secretly use dangerous drugs to impress strangers on the Internet.
Here’s my position:
1. I couldn’t care less whether someone does or doesn’t take steroids. That’s their business.
2. I do care, however, when someone takes steroids and lies about it to deceive people. That’s when it becomes other people’s business.
Why?
Because it’s no different than lying about anything else to make a buck or burnish your bona fides, and it’s one of the reasons so many young men and women have wildly unrealistic expectations about what type of physique they can achieve naturally and should aspire to.
This is why you should get savvy about discerning who does and doesn’t use drugs. Let’s learn how.
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This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
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I’m a big believer in the value of aligning the various parts of our lives toward goals.
In fact, I think it’s the only way to resist the forces of entropy that govern the universe and create a life worthy of our ancestors.
While spontaneity and short-term thinking certainly have their uses (“what song should I listen to right now?”), I firmly believe the better we can conceive of positive long-term outcomes and create and execute plans to produce those outcomes, the more rewarding, meaningful, and satisfying our lives will be.
For instance, many of the more significant goals we all share, like . . .
- Building a great body
- Improving our physical and psychological health and wellbeing
- Becoming financially secure
- Growing a successful career or business
- Raising a healthy, harmonious family
. . . all require goal setting, long-term planning, sacrifice of present pleasures, and perseverance.
That’s probably not news to you, but what you may not know is some methods of goal setting are better than others. And that’s what this podcast is going to be all about.
Specifically, I’m going to share with you some practical ideas and tactics for making your dreams a reality—ones that are not only evidence-based but have also worked for me time and time again, and to which I ascribe a fair amount of my own successes and wins.
And no, I’m not going to just rehash platitudes about SMART goals, affirmations, meditation, or journaling. I’m going to go deeper than that.
As you’ll hear, this is an interview I did on another podcast—The Food for Fitness Podcast by Scott Baptie—and I’m reposting it here on my podcast because I thought you, dear listener, would enjoy it.
5:53 - Who are you and what do you do?
8:54 - Why do people wait until January to work on their fitness?
16:40 - How do you help people make realistic goals?
29:20 - How do you limit the tendency to try to change everything at once?
43:44 - Where can people find you?
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If you’re reading this, there’s a good chance you’re either experiencing or have experienced the following scenario:
You’re dieting to lose weight and are doing everything right. You’re...
- Maintaining a calorie deficit
- Eating enough protein
- Sticking to your meal plan
- Lifting weights regularly
- Limiting your cardio
And at first, everything more or less went as planned. Your weight and waist went down and muscle definition went up like clockwork.
And then, the gears inexplicably ground to a halt.
For no apparent reason, the scale stopped moving and your reflection in the mirror stopped changing. You understand energy balance and so, determined to get the ball rolling again, you further cut your calories and increased your cardio.
It worked, of course...to a point. And then you got stuck again, and this time you felt even more haggard than before.
What to do? Is this as far as your body will go? Have you reached its “set point”? Is a lower body fat percentage just not in the cards for you?
And then you hear about “starvation mode” and “metabolic damage.”
You find stories about people, typically women, who say they aren’t losing weight with extremely low-calorie dieting and hours of exercise every week, and the culprit is (supposedly) metabolic abnormalities caused by calorie restriction.
Essentially, the story goes like this:
Dieting dramatically and incrementally decreases your basal metabolic rate, which eventually halts fat loss, and which requires a lengthy and involved “recovery” protocol to fix the “damage” should you ever want a healthy metabolism again.
Hence, the term “metabolic damage.”
When your body is experiencing the complex set of physiological adaptations that apparently cause metabolic damage, it’s said to be in “starvation mode.” This apparently kicks in the first day of your diet and gets progressively worse and worse as time goes on.
How true are these claims, though? Well, the short story is this:
- “Metabolic damage” isn’t real, has never stopped someone from losing weight, and doesn’t need to be “fixed” with complex and meticulous diet voodoo.
- “Starvation mode” is sort of real, but isn’t nearly as dramatic as many people think.
And in this podcast, you’ll learn why.
Furthermore, you’ll also learn the real reasons why weight loss stalls and what you can do to easily break through weight loss plateaus.
Let’s dig in.
Time stamps:
6:28 - What is metabolic damage?
11:40 - What is starvation mode?
22:06 - Is starvation mode real?
26:48 - What are the real reasons you stop losing weight?
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Face fat can be slightly baffling.
You can be fairly lean, with decent muscle definition and even a nice set of abs underneath your shirt, and still see double chins in every picture.
Why? And what the hell can you do about it?
Well, I have good and bad news.
Let’s eat the frog first:
There are no amount of face stretches or exercises that you can do to slim your mug.
Unfortunately, there’s no magic bullet or quick fix.
Now the good news:
You absolutely can lose face fat, and it’s easier than you probably think.
I can’t promise that you’ll get that superhero jaw or those superheroine cheekbones, but if you feel your face is too fat, there is something you can do about it.
So, let’s dive in and find out why some people’s faces seem disproportionately fat when compared to the rest of their bodies, and how to get leaner, more chiseled features.
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I’ve churned through over 100,000 emails, social media comments and messages, and blog comments in the last 6 years.
And that means I’ve fielded a ton of questions.
As you can imagine, some questions pop up more often than others, and I thought it might be helpful to take a little time every month to choose a few and record and share my answers.
So, in this round, I answer the following four questions:
-Is it okay to use a higher rep range for some accessory exercises?
-Do you have any snack recommendations for cutting?
-Do you have to train abs while cutting to get six-pack abs?
-What should you do to fix a muscle imbalance between your quads?
If you have a question you’d like me to answer, leave a comment below or if you want a faster response, send an email to mike@muscleforlife.com.
Recommended reading for this episode:
https://www.muscleforlife.com/rep-range-podcast/
https://www.muscleforlife.com/8-snacks-for-losing-weight-or-building-muscle/
https://www.muscleforlife.com/low-calorie-snacks/
https://www.muscleforlife.com/muscle-imbalances/
https://www.muscleforlife.com/muscle-imbalances-podcast/
https://www.muscleforlife.com/ab-workouts/
https://www.muscleforlife.com/how-long-to-get-six-pack-abs/
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"When's your next book coming out?"
"What kind of supplements are you going to release next?"
"What would you name your boat if you had one?"
I'm asked questions like these all the time and so I thought I'd start doing monthly updates about what's new and exciting here at Legion and MFL HQ.
So here’s a quick hosedown of what me and my jolly band of pirates and bums have been up to lately.
Enjoy!
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In this episode I interview Lyell, who’s 46 years old and used my one-on-one coaching service to completely transform his physique and add 300 pounds to his big compound lifts in just 6 months.
In this interview he shares how he found his way to me and my work, including what he had tried previously, how things changed after he started implementing the advice in my books and articles, and how my coaching service helped him take his body to a whole new level.
As with everything, nothing ever goes exactly as planned, and learning to adjust and adapt to conditions is an important part of the fitness game, which is something Lyell experienced firsthand.
He ran into a number of roadblocks along the way that most of us can relate to, including issues with workout and meal scheduling, hunger and cravings, dietary temptations, and more, and in our chat, Lyell shares what has helped him navigate these barriers skillfully and prevent them from getting in his way.
Lyell’s story is particularly interesting, because as you’ll learn in this interview, he had been trying to get fit for a long time and simply couldn’t get the needle to move. As he told me, “I’m blown away by what this has done compared to my previous experience with exercise and diet. It’s just been truly unbelievable.”
So, if you like hearing motivational stories about how people have changed their bodies and lives, and if you want to pick up a few tips that may help you along in your personal journey, then this episode is for you.
Timestamps:
5:20 - What was your diet and fitness like before and after our coaching program?
7:20 - Why were you afraid to go to the gym?
10:21 - What was your training program like before our coaching program?
13:29 - What were some obstacles you had to overcome during our coaching program?
14:15 - How was your experience with our diet plan compared to your previous restrictive diet?
19:55 - How did you make your diet work with your busy schedule?
24:23- What does your current training program look like?
29:42 - Have you had a diet break?
31:46- What were some training obstacles you had to overcome during our
coaching program?
36:43 - What are your current training goals?
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Back pain is the bane of athletes everywhere.
About a third of adults deal with it at some point, and that number is even higher for us fitness folk.
To make matters worse, the cause of back pain, and low-back pain in particular, is rarely obvious and notoriously difficult to diagnose. It also often strikes out of nowhere, lingers for a while, and then suddenly vanishes for no apparent reason. Or not—sometimes it sets in the for long haul.
All this mystery, confusion, and frustration has made low-back pain a reliable honeypot for Internet profiteers, fake doctors, and supplement shysters who aren’t bothered one bit by cashing in on people’s pain.
That’s why I wanted to talk to one of the most respected, experienced, and knowledgeable experts in the world on spinal health and function—Dr. Stuart McGill—to help cut through the noise and get an honest, practical, evidence-based take on treating back pain.
Dr. McGill has spent over 30 years studying the mechanics of the spine and what causes back pain and how to safely and effectively treat it, has published several books including The Back Mechanic, and through his work has helped tens of thousands of people prevent and eliminate back pain without invasive surgery.
In this interview, Dr. McGill and I start more or less from square one and then dive into the nitty gritty details and address a whole host of questions I get asked fairly often, including . . .
-Is back pain always caused by structural damage?
-Can you have structural damage without pain?
-How do different forms of exercise affect the health of your back?
-How common is degenerative disc disease?
-What can people do to self-diagnose and heal their back pain?
-When is surgery a good idea and when it is unnecessary?
-And more.
The bottom line is by the end, you’ll know more about the real science of back pain than 95% your fellow lifters (and more than many doctors and personal trainers).
6:28 - Does back pain mean good or bad structural damage?
16:24 - Can there be structural damage without pain?
25:16 - How does mechanical stimulation damage tissue and correlate to pain?
32:38- What options did the clinicians give your client?
36:49 - What are your thoughts on back surgery?
42:36 - What should back surgeons prove to their patient before recommending back surgery?
45:35 - What is a scenario that requires back surgery?
50:07 - Is deadlifting and squatting safe for the spine?
58:59 - What is the goldilocks zone for squatting and deadlifting?
1:10:51 - Where can people find you and your work?
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Muscle hypertrophy is a confusing subject.
Hell, it’s a confusing word. How do you even say it?
(Hi-PUR-trophy).
And what does it mean, exactly?
(It’s the technical term for muscle growth.)
Some people say that the best way to stimulate muscle hypertrophy is to use different rep ranges to develop different kinds of muscle fibers.
Some say that there are different kinds of muscle hypertrophy—"myofibrillar" and "sarcoplasmic"—and if you aren't emphasizing both in your training then you're leaving gains on the table.
If you want bigger muscles, you're told, you want to maximize sarcoplasmic hypertrophy, and you do that by training with light weights and high reps, supersets, and so forth.
And if you want stronger muscles, you want to maximize myofibrillar hypertrophy, and you do that by training with heavy weights and low reps.
Then, others say that muscle hypertrophy is almost entirely genetic. They say your DNA determines whether you can build a lot of muscle or not, and how you train isn't going to make much of a difference one way or another.
Then, of course, almost everyone says that cardio is horrible for muscle hypertrophy.
When I started working out, I was your average tall, skinny dude, and for the first one and a half years, I followed run-of-the-mill bodybuilding magazine workouts.
It kinda worked. By the end of this period I was, uh, a little less skinny?
Fast forward about five and a half years, and while I had gained a fair amount of muscle along the way, it wasn’t exactly what I would have expected for seven years of dedicated weightlifting.
So I decided to educate myself on the real science of muscle and strength gain and implement what I had learned.
And in this podcast, I’m going to share with you the key lessons I’ve learned so you can follow in my footsteps.
Let's get to it.
6:14 - What is muscle hypertrophy?
7:31 - What are the two kinds of muscle hypertrophy?
16:50 - Can you grow new muscle cells?
21:30 - How do you increase muscle growth?
23:03 - What are the muscle fiber types and how do they affect muscle hypertrophy?
29:44- How does strength training affect muscle hypertrophy?
34:39 - How does your diet affect your ability to gain muscle?
38:46 - How do genetics affect muscle hypertrophy?
42:02 - How does cardio affect muscle hypertrophy?
46:54 - What is the best way to stimulate muscle hypertrophy?
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What is it about six pack abs?
Why are so many people so enamored of a rippling stomach?
Why is it the epitome of being fit and sexy?
Well, I’ll leave those questions to the “fitlosophers” of the world, and instead, answer this one for you:
How long does it take to get six pack abs?
And I mean a real six pack, not some hazy lines that are halfway visible in perfect, “half natty” lighting.
You know: lean, tight, and defined core muscles, and maybe… just maybe… some vascularity too, gods willing.
Well, you’re going to know by the end of this podcast.
So, if you’ve been cutting for months now and are frustrated with your lack of results, or if you’re just getting started and want to know when you’ll finally see abs in the mirror, then you’re in the right place.
Let’s get to it.
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According to a 2016 article in the New York Times, only 40 authors had sold more than 1 million books on the Kindle store in the previous 5 years.
Another survey by Digital Book World found that the vast majority of self-published authors made $1 to $999 per year—with most authors on the lower end of that range.
These numbers are a stark reminder of how grateful I should be to have achieved the level of success that I have as a self-published author. Specifically, I’ve sold about 1.3 million books in the last 6 years, and last year was my best yet, with over 300,000 books sold.
This is why I get a lot of questions from aspiring writers about publishing, writing, and the business of selling books.
Sometimes people are looking for help writing a book of their own and other times they’re just curious about how the sausage is made.
I haven’t spoken much about the ins and outs of publishing here on my podcast, so I thought it might be worth sharing an interview I did on another podcast called The Food for Fitness Podcast.
In this discussion, the host Scott and I get under the hood of my publishing company, the publishing space, and the fitness industry in general and discuss the good, bad, and ugly.
We talk about the genesis, growth, and goals of my publishing efforts, some of the key factors that have made my books so successful, some of the common mistakes, shenanigans, and skullduggery used to sell books, and more.
5:21 - Who are you, what do you do, and how did it all start?
14:37 - Why did you decide to write books and create businesses?
21:34 - Why do you think fitness gurus overcomplicate weight loss and muscle building?
36:36 - What type of diet will be big in the future?
44:52 - What’s the one thing you know now that you wished you knew when started?
47: 02 - Where can people find you and your work?
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I've tried a lot of supplements in my 13 years in the gym.
Protein supplements, pre-workout supplements, fat loss supplements, and, of course, muscle building supplements.
You see, I used to think that supplementation is far more important than it really is.
I naively bought into the myth that supplement companies were on the cutting edge of science.
That they were in the business of selling legitimate products that delivered tangible benefits.
Well, I've since pulled the wool from my eyes.
And here's what I've learned:
The vast majority of workout supplements--and especially those that claim to aid in muscle growth--do absolutely nothing.
Scientifically speaking, they're just overpriced placebos.
That said, not all supplements--including muscle building products--are worthless.
There are natural substances that are scientifically proven to help you build muscle, lose fat, and stay healthy...if they're used properly.
They aren't game changers in the ways that proper diet and training are, but they're result amplifiers.
And in this podcast, I want to talk about "muscle builders" specifically.
I've wasted a small fortune on these types of supplements over the years, and I don't want you to make the same mistake.
Instead, if you're going to spend money on supplements, I want you to get your money's worth.
So let's start with debunking three of the most popular muscle building supplements out there...
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Chances are you’re not a politician, sociopath, or psychopath (*cough* often interchangeable *cough*), so you’re probably not much interested in the arts of obtaining, wielding, and preserving power.
Your primary focus is probably producing a better life for yourself and your loved ones and allowing others to do the same.
Thus, you might think this book isn’t for you. And you’d be wrong.
Your liberal (in the classical meaning, mind you) attitude is a good thing—the type of impulse that promotes peace, security, and prosperity—but it’s naive to assume everyone else operates the same way.
Some people who can’t survive on their own merits are parasites. Others believe they know best and seek to impose their ideas on everyone else. Others still are dominated by antisocial urges that command them to “do unto others before they do unto you.”
Such bad actors are many and often specialize in self-aggrandizement, so you’ll often find them in high places in organizations, commerce, government, and society in general.
This means that unless you plan on operating in complete isolation, you’re going to be involved in the machinations of power whether you realize it or not. And your ultimate success or failure is going to depend at least in part on your ability to advance and protect your interests (power) against those who would stop you.
That, then, is one of the reasons you should read this book: to avoid the tricks and traps of those who would use power to harm and hinder you. That is, to beat them at their own game.
The other, more positive, side of that coin is you should read this book to upgrade your ability to effect your will—to create the body and life you really want. Again, unless your dreams involve you and only you, they’re going to require the considerable accumulation and use of power in the forms of persuasion, inspiration, cooperation, reputation, compulsion, and others.
This book gives you information you can use to form your own “power playbook” to facilitate your goals.
Some people find 48 Laws distasteful because of its cynical disregard of morality, but this is hardly a reason to condemn or avoid it. In fact, I think we can benefit from its clinical, unprincipled posture because it allows us first to observe what works and then decide for ourselves what’s right.
For example, in the book, Greene says the following:
Honesty is one of the best ways to disarm the wary, but it is not the only one. Any kind of noble, apparently selfless act will serve. Perhaps the best such act, though, is one of generosity. Few people can resist a gift, even from the most hardened enemy, which is why it is often the perfect way to disarm people. A gift brings out the child in us, instantly lowering our defenses.
This is true. It works. Honesty and generosity are powerful psychological influencers that can be used for good or evil. Whether you use them to exploit or enrich is up to you.
Let’s get to the takeaways.
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Bodybuilding is a strange sport that requires a special type of masochism.
If you want to make it in the big leagues, you not only need great genetics but you also have to micromanage your nutrition, beat the shit out of your body with absurd amounts of training, and do enough drugs to make Jordan Belfort blush.
It also makes for a rather isolated and lonely life spent mostly in the gym grinding away to add that next pound of muscle, and even when you make it to the professional level, it doesn’t pay all that well.
And so I’ve often wondered why people choose to become bodybuilders and what it’s really like to dedicate your life to the sport.
Well, a couple months ago, I was invited to attend a podcasting event put on by my buddies at Mind Pump and interview the ex-pro bodybuilder Ben Pakulski.
In case you’re not familiar with Ben, he was an Olympia-level competitor who used to step on stage at 280 pounds and walk around in the low 300s during the offseason, and in this interview, I got to ask him about what that experience and lifestyle was really like and how the transition out of the sport has been for him, both physically and psychologically.
Ben also shares some great training advice, including his favorite exercises for developing different muscle groups, observations on the relationship between volume and intensity and muscle growth, how stress affects your ability to gain muscle, and what to do about it, and more.
Enjoy!
5:55 - How much do you weigh?
6:27 - Why did you stop your pursuit for Mr. Olympia?
10:34 - How much do drugs play a role in professional bodybuilding?
14:20 - If you didn’t eat a meal for an extended amount of time, did you lose weight?
14:55 - Why did you want to become a professional bodybuilder?
18:55 - What exercises work well?
23:00 - What is an example of a an exercise that gives good mechanical advantage?
25:25 - What’s the best exercise for the chest?
27:17 - Do you believe in high or low volume?
27:58 - What are the best exercises for you?
30:42 - How should your foot be functioning during a squat?
33:59 - What are the best exercises for you?
37:12 - What are your go-to chest and back exercises?
42:47 - How does stress affect muscle building?
44:29 - What is the sympathetic and parasympathetic nervous system?
49:28 - What is your pre-sleep routine?
54:31 - What is your new identity after leaving body building?
58:12 - What are your new goals?
1:07:15 - Do you feel a burden as a leader?
1:112:04 - Where can people find you?
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It’s hard to go anywhere nowadays without hearing about the benefits of cannabidiol (can-ab-id-EYE-all), aka CBD (and often CBD oil).
It’s all over the Internet, celebrities are endorsing it left and right, and it’s made its way into everything from lattes to sports drinks to sex lube (seriously).
Sales of CBD are already thought to be north of $350 million per year, and some analysts are predicting that number will surpass $1 billion by 2020.
Proponents say this is fantastic.
While CBD is a drug that comes from the same plant as marijuana, it doesn’t get you high, doesn’t have to be inhaled (no lung damage), and it’s kinda-sorta legal (more on that in a moment).
Purported benefits include alleviating anxiety, addiction, and epilepsy, accelerating post-workout recovery, curing chronic pain and even cancer, and helping with many other psychological and physiological conditions and ailments.
Some people even go so far as to say that CBD has healing properties that’ll help you live a generally healthier and happier life.
It also taps into the desire to indulge in social taboos (drug use, in this case), making it even more appealing to young people in particular.
On the other hand, CBD isn’t without detractors who claim that it’s an unproven, understudied, and potentially dangerous new health fad.
According to the naysayers, at best CBD isn’t all it’s cracked up to be, and at worst regular use can lead to major long-term health complications.
Who’s right?
Well, the surprising and disturbing answer is we don’t really know.
As you’ll learn in this podcast, parsing the research on CBD is about as easy as combing your hair with a broom and in the end, you’re left with far more questions than answers.
The short story on CBD is that although it may have some benefits, it’s being wildly overhyped and oversold and it most certainly poses some serious health risks.
Let’s kick the discussion off by first exploring what CBD is.
5:43 - What is CBD?
8:29 - How does our endocannabinoid system function?
11:51 - What are the benefits of CBD?
19:14 - Does CBD reduce chronic pain?
23:42 - Does CBD help with epilepsy?
28:06 - Does CBD help curb drug addiction?
31:14 - Does CBD help curb nicotine addiction?
32:42 - Does CBD help fight cancer?
33:53 - Can you get high from CBD?
36:52 - Is CBD safe?
38:44 - Is CBD legal?
40:00 - What are alternatives to CBD?
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This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
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As the founder and CEO of a successful supplement company, Legion Athletics, I get asked quite a few questions about the business and industry.
Sometimes people are looking for help starting a supplement business of their own and other times they’re just curious what goes on behind the scenes.
I don't talk much about the ins and outs of Legion here on my podcast, so I thought it might be worth sharing an interview I did on another podcast called Muscle, Mindset, & Meal Prep.
In it, I give an in-depth look beneath the hood of both my company and the supplement space in general and discuss the good, bad, and ugly.
The host Simon and I talk about the genesis, growth, and goals of Legion Athletics, how to be an informed consumer in the corrupt, treacherous, and deceitful world of supplements, where I hope the industry will go in the future (and how I plan to help make this happen), and more.
6:08 - How do you feel the fitness industry is doing with delivering high quality products and delivering a honest message to consumers?
14:07 - Why did you create Legion Athletics?
31:10 - Do you think making honest products will help you become a bigger player in the long run?
36:19 - How does Legion Athletics set themselves apart from competitors who advertise poor products?
48:38 - What’s in the future for Legion Athletics and Muscle For Life?
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According to an ever-growing number of popular doctors, researchers, and influencers and “gurus,” autophagy is the next big health breakthrough.
By making simple changes to your diet and lifestyle, they say, you can harness the power of this mysterious physiological phenomenon and . . .
In many cases, the arguments sound pretty convincing. Buzzwords, whiteboards, and diagrams abound.
In fact, if the strategies shared (usually fasting or low-carb dieting or a combination of both) only worked half as well as many “experts” claim, the long-term results could still be life-changing.
And so it’s no surprise that autophagy is one of the hottest “health hacks” around right now.
It really shouldn’t be, however, and you’ll learn why in this podcast. By the end, you’re going to understand . . .
Let's get started.
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In this episode I interview Steve, who’s a 37 year old father of two young kids who read my book Bigger Leaner Stronger and used the program to completely transform his physique.
We talk about how he found his way to me and my work, including what he had tried previously, how things changed after he started implementing the advice in my books, articles, and podcasts.
As with everything, nothing ever goes exactly as planned, and learning to adjust and adapt to conditions is an important part of the fitness game, which is something Steve experienced firsthand.
He ran into a number of roadblocks along the way that most of us can relate to, including issues with workout and meal scheduling, hunger and cravings, dietary temptations, and more, and in our chat, Steve shares what has helped him navigate these barriers skillfully and prevent them from getting in his way.
So, if you like hearing motivational stories about how people have changed their bodies and lives, and if you want to pick up a few tips that may help you along in your personal journey, then this episode is for you.
You can learn more about Steve and his work here:
5:00 - Where were your numbers before you started Bigger Leaner Stronger?
7:13 - What are your current numbers?
16:35 - How did you find me and my work?
20:16 - How was your experience with Bigger Leaner Stronger?
30:10 - How did the Stacked app help?
36:12 - How did this help you choose a new career path?
39:36 - What else has made a big difference for you?
39:53 - How did you change your habits from not reading at all to reading
regularly?
52:53 - What were your before and after results?
1:05:52 - Where can people find you and your work?
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"When's your next book coming out?"
"What kind of supplements are you going to release next?"
"What would you name your boat if you had one?"
I'm asked questions like these all the time and so I thought I'd start doing monthly updates about what's new and exciting here at Legion and MFL HQ.
So here’s a quick hosedown of what me and my jolly band of pirates and bums have been up to lately.
Enjoy!
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You’ve just stepped into the gym.
Should you hit the weights or do your cardio first?
Some people say that you should start with cardio because it’s a great whole-body warmup, and it’s easier and more enjoyable before an intense lifting session than after.
Others say you should do your weightlifting first because you need all the energy you can muster for it if you want to gain muscle and strength as quickly as possible.
Others still say it doesn’t really matter either way so you should do whatever works best for you.
Who’s right?
Well, here’s the short answer:
If you want to maximize muscle and strength gains, you should do your weightlifting before your cardio.
And in this podcast, you’re going to learn exactly why.
We’re going to discuss how cardio generally affects strength and muscle gain, the pros and cons of doing cardio before or after weightlifting, when to do your cardio workouts to get all of the benefits of cardio with none of the downsides, and more.
Let’s get started.
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“What are you up to?”
“When are the new books coming out?”
“When are we going to get a new flavor of Whey+?”
I get asked these kinds of questions a lot.
While I usually prefer to keep my nose to the grindstone and unveil the finished product when it’s ready, I also want to keep all of you apprised of the goings-on at Muscle for Life and Legion Athletics.
I’ve been working on several long-term projects that most people won’t get a chance to see or hear about until they launch. So, I want to start giving you all a little glimpse behind the curtain as to what I’m doing, making, and working on before it’s finished.
In this episode, you’re going to learn . . .
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This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
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There's a reason why the majority of people that work out regularly don't have much to show for it, and why so few people ever build truly impressive physiques. And, contrary to popular belief, it's not (the lack of) steroids--many drug users are just as flabby and weak as the next guy.
The reason why so few people are able to build muscular, strong, lean, healthy bodies is they are doing too many things wrong in and outside of the gym.
Training and eating right isn't particularly complicated, but there are quite a few moving parts that need to be integrated and coordinated. It's not as simple as "train hard and eat big." There aren't a couple "secrets" to getting big, lean, and strong. There are a collection of principles that must be properly and consistently applied.
In this podcast, we're going to talk about the training side of the equation. Specifically, the biggest weightlifting mistakes that I see people make, and why they keep you small, weak, and frustrated.
Let's get to it.
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If you’re like most women, you want a very specific type of body.
You want to be lean but not too skinny (and most definitely not “skinny fat“).
You want a toned upper body but don’t want to look like a “bulky” weightlifter.
You want a flat, defined stomach.
You want tight, shapely legs, and last but most definitely not least…
You want that perfect, gravity-defying butt.
Well, you–yes, lil’ ol’ you–can have all these things.
Seriously.
You don’t need top-shelf genetics or a lifetime of training to look like a million bucks.
You have to know what you’re doing, though.
Forget what the fitness magazines have told you–you don’t become a “goddess” through starving yourself and doing an unconscionable amount of cardio.
Instead, you need to take a completely different approach. And believe it or not, a much healthier, more enjoyable, and sustainable one.
In this podcast, you’re going to learn exactly what that approach is and how to build the body of your dreams.
If that gets your attention, then you’ll want to listen this episode, because we’re going to start with what you most definitely shouldn’t be doing…
4:29 - What's the worst fitness plan for women?
9:54 - How much muscle should you gain?
11:37 - How do you do get to where you want to be?
12:06 - Doesn’t heavy weightlifting make women bulky?
19:15 - How much cardio should you do?
25:14 - Do I have to starve myself?
30:06 - What's an action plan to put these strategies into place?
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In this interview, I talk with Luke who’s 28 years old and recently completed my 90-day transformation coaching service.
He shares his personal fitness journey, including what he was up to before finding me and my work and how it was going, how things started to change after implementing some of the advice in my books and articles, and how he recently used my coaching service to really accelerate his progress and get into the best shape of his life.
The bigger picture looks like this: When Luke first found Bigger Leaner Stronger about two years ago, he was about 20% body fat at about 185 pounds, and today, he’s about 10% at the same weight and about 280 pounds stronger on his key lifts. As far as natural recomps go, that's about as good as you can get.
Luke’s transformation wasn't without struggles, of course. He ran into a number of roadblocks along the way that most of us can relate to, including issues with workout and meal scheduling, hunger and cravings, dietary temptations, and more. And in our chat, Luke shares what has most helped him navigate these barriers skillfully and prevent them from derailing his progress.
So, if you like hearing motivational stories about how people have changed their bodies and lives, and if you want to pick up a few tips that may help you along in your personal journey, this episode is for you.
5:16 - What were your before and after results?
17:46 - What lessons did you learn during a cut?
19:09 - What tactics did you use to stay on track?
25:13 - Do you think it’s better to track calories or apply intuitive eating?
30:19 - What obstacles did you have while cutting?
36:35 - What are you doing now for training?
37:26 - What obstacles are you encountering while bulking?
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You don’t have to read much of the pain literature to discover that it’s a fairly mysterious thing.
Some people experience regular and excruciating pain for no apparent reason while others experience very little pain despite having severe structural damage.
And this is especially true of back pain, which is can be a truly baffling phenomenon that seems to follow no discernable patterns or rules as far as prognosis and treatment go.
That sucks too because the fact is most everyone will experience back pain at some point in their lives, and sometimes it’ll resolve on its own and sometimes it won’t.
When it doesn’t resolve, many people go see doctors and specialists and do x-rays and MRIs only to find their way back to square one, with no idea why their back hurts so much and what to do about it.
Well, “what to do about it” is what Mark Rippetoe and I talk about in this episode. Whether you’ve been struggling with back pain for years, have only had it a few times in the past, or just want to do whatever you can to avoid it in the future, I think you’re going to enjoy this chat.
In it, Mark and I discuss common questions such as . . .
- What causes low back pain for most people?
- How effective is surgery for reducing back pain?
- Should you keep doing squats and deadlifts if you have back pain?
- How helpful is stretching for back pain?
- How long does it take for low back pain to go away?
The bottom line is by the end of this interview, you’re going to know more about back pain than most people ever will, along with some counterintuitive tips about how to deal with it that you probably haven’t heard elsewhere.
6:57 - Why do people experience back pain?
10:50 - Is back pain seen more in mammals that are walking on their two feet than quadrupeds?
11:30 - What is a Q-angle?
13:07 - Why does the degeneration of a disk result it back pain?
23:02 - What do you do if deadlifting or squatting hurts your back?
29:58 - What do you think of foam rolling, massages, and active release therapy?
35:17 - Does yoga positively affect back pain when training?
38:46 - What are some equipment recommendations to help prevent back pain?
40:38 - Are there any substitutes for the deadlift when experiencing back
pain?
52:19 - Where can people find you and your work?
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What if I told you that by eating nothing but meat and other animal products—no fruits, vegetables, or plant foods of any kind—you could . . .
-Lose fat without counting calories
-Bulletproof yourself against and even cure diabetes
-Prevent blood sugar spikes and crashes
-Increase your testosterone levels, build more muscle, and improve your athletic performance
. . . BUT WAIT, THERE’S MORE!
You may also be able to resolve digestive problems like bloating, gas, and constipation and overcome depression, fatigue, joint pain, and other maladies.
Well, according to a growing number of self-styled health and diet gurus, that’s exactly what happens when you follow the “carnivore diet,” which involves eating only animal products (along with water and salt).
If you poke around online and read people’s experiences with the carnivore diet, you’ll find some compelling success stories.
Men and women of all ages and circumstances are saying that it has cured their arthritis, stomach bloating, headaches, insomnia, anxiety, brain fog, depression, and alcohol and nicotine addictions, as well as helped them build muscle, lose fat, and look and feel healthier than ever before.
On the other hand, there are decades of research showing that eating fruits, vegetables, and whole grains is healthy, and some evidence that suggests eating high amounts of animal products increases the risk of disease and dysfunction.
Which position has the weight of the evidence on its side?
Well, the short answer is that while it’s possible to be healthy on the carnivore diet (at least for a while), there’s an overwhelming amount of scientific research showing that it’s far from optimal and that there are much better options.
And in this podcast, you’re going to get the whole story, including . . .
-What the carnivore diet is
-Why people follow it
-What the benefits and downsides are
-How safe it is
. . . and more.
Let’s get started.
-8:47 - What is the carnivore diet?
-10:05 - What would a carnivore diet food list look like?
-11:37 - Why do people follow the carnivore diet?
-15:34 - What are the benefits of the carnivore diet?
-21:38 - How does the carnivore diet affect cardiovascular health?
-32:08 - Does the carnivore diet reduce inflammation in the body?
-36:23 - How does the carnivore diet affect testosterone levels?
-42:42 - Do you get the nutrition you need on the carnivore diet?
-45:19 - How do you get enough Vitamin C without eating plants?
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Simply put, if you’re in business either for yourself or working for someone else and want to become a better entrepreneur, businessperson, worker, boss, or even, I would argue, a better person, you want you read this book.
In short, it provides a compelling and comprehensive answer to the question of why some companies excel and others don’t, and it’s the result of a tremendous amount of in-the-field research and scientific analysis, not a single author’s experiences or opinions.
One of the reasons I recommend Good to Great so highly is it deals with the strategic level of business and work, where decisions carry far more weight and influence than those made in the trenches.
In fact, sound strategic thinking is probably the ultimate success “hack” there is because no amount of hard work can transform a lousy strategy into a screaming success, and nothing succeeds like a brilliant strategy executed competently.
I believe that applies not just to business, but to all areas of life. Assuming you can do the types of things most people don’t want to do, the more bright ideas you can generate and implement, the more your life is going to be filled with hope, excitement, and reward.
And this book can help by showing you how to make more good strategic decisions than bad ones.
As you’ll see in my takeaways, Good to Great has heavily influenced my own decision making particularly in my businesses, and to great effect.
As a matter of fact, I’d ascribe much of my success as an author and entrepreneur to the “hedgehog” and “flywheel” concepts alone, which have informed much of the direction of my work and companies for a number of years now.
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I’ve churned through over 100,000 emails, social media comments and messages, and blog comments in the last 6 years.
As you can imagine, some questions pop up more often than others, and I thought it might be helpful to take a little time every month to choose a few and record and share my answers.
So, in this round, I answer the following three questions:
If you have a question you’d like me to answer, leave a comment below or if you want a faster response, send an email to mike@muscleforlife.com.
Recommended reading for this episode:
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This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
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Gut health has become something of a buzzword these days and, quite frankly, a bit of a red flag, like “detoxing” or “pH.”
Whenever I hear someone talking about how to improve gut health, my Spidey sense starts to tingle because there’s a fair chance that shenanigans are afoot.
That said, it’s not all quackery.
Gut health is a very real thing and impacts your overall health and wellbeing in a number of different ways, and that’s what Dr. Mike Ruscio and I discuss in today’s episode.
Before I continue, however, I just have to give a sincerely sloppy kiss to my friends Sal, Adam, Justin, and Doug over at Mind Pump Media for inviting me to their #PODCASTHARD event where I met and interviewed Dr. Ruscio.
They have one of the biggest podcasts in the fitness space and are a bunch of cool dudes to boot, so head over their way and if you like what you hear, tell them I sent you.
Okay so back to business. In this episode, you’re going to hear from Dr. Ruscio on a number of hot-button issues, including…
- What is a healthy gut, actually?
- What is leaky gut and what can you do about it?
- How can you tell what foods are good or bad for your gut?
- Is gluten as bad for your gut as people say?
- How does eating sugar affect your gut health?
- And more.
5:54 - What is gut health?
7:43 - What are inflammatory foods?
8:30 - Why do certain foods trigger an immune response?
11:27 - What is the low-FODMAP diet?
12:27 - What are soluble and insoluble fibers?
15:24 - What is leaky gut?
16:22 - What are symptoms of leaky gut?
17:59- How does gluten affect your gut health?
25:06 - How can we improve our gut health?
27:42 - How does sugar affect our gut health?
30:19 - Why does sugar lead to weight gain?
33:06 - Do artificial sweeteners affect your gut health?
36:44 - How do probiotics help?
43:23 - Are the probiotics at the store shelves already dead?
45:09 - Where can people find your book?
46:07 - Where can people purchase your supplements?
46:28 - Can lifestyle factors improve gut health?
49:16 - Is there a connection with exercise and gut health?
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Doing cardio on an empty stomach doesn’t necessarily help you lose fat faster.
Doing fasted cardio can help you lose fat–and “stubborn” fat in particular–faster, though.
(And it works especially well when combined with several other fat loss strategies, which we’ll talk more about in this podcast.)
This sword cuts both ways, though.
Do your fasted cardio wrong and you won’t lose fat faster. You’ll just lose muscle instead, which is a good way to wind up skinny fat.
We’re going to break it all down in this podcast and learn the simple science of fasted cardio, including…
By the end, you’ll know how to use fasted cardio to speed up fat loss without sacrificing muscle.
So let’s go.
5:52 - What is fasted cardio?
9:10 - How does fasted cardio affect fat loss?
11:37 - What does the science say about burning more fat with fasted cardio?
18:54 - How does fasted cardio affect calorie burning?
21:11 - What is stubborn fat?
26:39 - What is yohimbine?
33:30 - What is synephrine?
36:26 - What type of fasted cardio is best?
42:03 - What about fasted weightlifting?
45:23 - How do you maximize the effectiveness of fasted training?
48:12 - What is HMB?
56:59 - What I take before fasted training?
58:28 - What should you eat after fasted training?
01:02:08 - What's the bottom line on fasted cardio?
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In this episode, I interview my buddy Kurtis Frank, who’s the co-founder and former lead researcher and writer of Examine.com and the current Direct of Research for my supplement company Legion Athletics.
This time around, Kurtis and I dive deep into the science and physiology of appetite, including the body’s primary levers for controlling it, how appetite is influenced by different types of foods and diets, easy ways to reduce your appetite while cutting and increase it while lean bulking, and more.
So, if you’d like to gain a deeper understanding of how your body’s appetite works and how to make it work more the way you’d like, you want to listen to this episode.
4:11 - What is appetite?
6:04 - What are some common factors that screw up natural appetite?
17:58 - How is appetite affected by different types of diets?
19:29 - What do you mean by handling carbohydrates well?
20:48 - What are some signs of insulin sensitivity?
22:41- How does a high fat diet affect appetite?
24:15 - Is it true that your body is better at sensing food volume than caloric
density?
26:17 - Is a high fat low carb diet what it tends to be lower in fiber?
29:07- If you could cut on 2500 calories per day, should you add more carbs?
32:08 - How do you reduce appetite while cutting?
32:40 - Is it true that having water with food increases the satiating effect?
34:04 How much water should you drink per day?
38:30 - What else can people do to reduce their appetite while cutting?
37:47 - Does caffeine suppress appetite?
37:13 - Can you sense caffeine tolerance?
40:12 - What are some tips when increasing appetite while bulking?
46:48- What does the endocannabinoid system affect?
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When you first start lifting weights, getting stronger is simple.
Show up, add weight to the bar, and hit your reps and sets, and go home.
As you inch your way toward your natural muscular potential, however, progress slows.
You’ll start missing or even losing reps, feeling burnt out and overtrained, adding little if any weight to your lifts for months.
Where to go from here?
There are a number of ways to keep progressing in your weightlifting workouts, but one of my favorite models is known as double progression.
It’s a simple method that anyone can put into use right away, and it’s one of the most effective ways to keep making progress after your newbie gains begin to evaporate.
So, in this podcast, you’re going to learn what double progression is, why it works, and how to do it right so you can get the needle moving again.
Ready?
Let’s start at the top.
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Charlie Engle has had a lot of ups and downs in his life:
- He ran 300 miles straight, without a break.
- He ran across the Sahara desert.
- He almost died from a cocaine binge.
- He was a producer of a top-rated T.V. show.
- He served 16 months in federal prison for a crime he didn’t commit.
And as you can imagine, he also has a lot of hard-won lessons and wisdom to share that we can all benefit from, which is what this interview is all about.
If nothing else, maybe by the end you’ll have a few things to remind yourself of the next time you’re tempted to tell yourself that you “can’t,” because let’s face it—we almost always can.
For instance, I loved how Charlie dealt with being sent to prison for mailing loan documents that, unbeknownst to him, had been illegally altered by his mortgage broker, which he proved in court.
Yes, Charlie beat the IRS’s claim that he forged documents and proved that it was in fact his mortgage broker and he had no idea, but was still sent to prison because he mailed the fraudulent documents to the bank.
#justice
Anyway, as you’ll hear in the interview, Charlie made the absolute most of the experience and by the end, was saying a lot of sad goodbyes upon his release.
Oh and I have to also give a big shout-out to Spartan for inviting me to their world championship to interview Charlie, who’s working on a very cool project with them that you’ll learn more about in this episode.
6:43 - What was the most extreme thing you did before running across the Sahara Desert?
9:31 - How did you get an academy winning crew to create your film?
12:05 - Why did you run across the Sahara Desert?
14:06 - What lessons have sobriety taught you?
15:36 - How did you become comfortable with discomfort?
32:45 - Have you recorded an audio book before?
40:00 - Do you still have inertia when you begin a project?
41:26 - Why is your project called 5.8?
58:44 - Why was your tax return such a mystery to the IRS agent?
1:00:06 - Did you overstate your income on your home loan?
1:03:14 - Have you read Meditations by Marcus Aurelius?
1:07:34 - What plans did you have after prison?
1:13:13 - Did you get a prison tattoo?
1:14:41 - Are prisons privately owned?
1:17:15 - What's next for you?
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This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this episode I interview Geoff, who’s 34 years old and used my Bigger Leaner Stronger program to completely transform his physique.
In this interview we talk about how he found his way to me and my work, including what he had tried previously, how things changed after he started implementing the advice in my books, articles, and podcasts.
As with everything, nothing ever goes exactly as planned, and learning to adjust and adapt to conditions is an important part of the fitness game, which is something Geoff experienced firsthand.
He ran into a number of roadblocks along the way that most of us can relate to, including issues with workout and meal scheduling, hunger and cravings, dietary temptations, and more, and in our chat, Geoff shares what has helped him navigate these barriers skillfully and prevent them from getting in his way.
So, if you like hearing motivational stories about how people have changed their bodies and lives, and if you want to pick up a few tips that may help you along in your personal journey, then this episode is for you.
5:03 - What were your diet and exercise habits before BLS?
5:59 - Why did you gain the weight back?
7:47 - Where are you at now with your diet and training?
9:28 - How do you fit training into your busy lifestyle?
11:30 - Did you always have an ‘all in’ mentality?
14:56 - How did you find my work?
16:30 - How did your body respond to the BLS program?
24:09- How has getting in shape affect other areas in your life?
30:10 - What would you like to achieve moving forward in your training?Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
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You’ve been training hard and eating right, and you’ve been making gains.
Your stomach is tighter. You’re stronger than ever before. Your friends are starting to make meathead jokes.
But progress has slowed.
It’s getting harder and harder to add weight to the bar and your body isn’t changing like it once was.
What to do?
Well, if you turn to the magazines, you’ll probably conclude that you just have to eat more. “Eat big to get big” right?
Sorta kinda maybe…
Yes, a caloric surplus is conducive to muscle gain, but no, adding a gallon of milk per day to your meal plan isn’t advisable. You’ll gain weight, alright, but too much will be fat.
You need a smarter approach, and rest-pause training can help.
As you’ll see, this simple weightlifting tool can be adapted to any type of workout program, and, unlike most fancy-sounding training tips, it has science on its side. It actually works.
So, in this podcast, you’re going to learn what rest-pause training is, why it works, and how to do it right so you can get the needle moving again.
Ready?
Let’s start at the top.
5:11 - What is rest-pause training?
7:10 - How do muscles grow bigger and stronger?
10:56 - How does rest-pause training help build muscle faster?
12:22- How does rest-pause training help build muscle faster?
17:06 - What are the benefits of rest-pause training?
18:40 - What are the disadvantages of rest-pause training?
20:10 - How do you do rest-pause training?
22:00 - What is the dogg crapp style of rest-pause training?
23:05 - What is the Myo-reps style of rest-pause training?
26:52 - How do I get started with rest-pause training?
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It’s rare for a billionaire legend to take his time to carefully outline his own personal “operating system” for achieving success and fulfillment in work and life, and that’s exactly what Ray Dalio has done with Principles.
Inside, you’ll find many of his ideas and procedures for many aspects of his professional and personal life, ranging from his definition of meaningful work to his recipe for turning pain into pleasure, his prerequisites for deep relationships, his “fierce intolerance” of badness of any kind, and much more.
Unlike similar books, Principles doesn’t try to entertain you with anecdotes or fancy prose or sell you with references to science or history. Instead, it simply presents Dalio’s thoughts, experiences, and practices in a clear and highly organized manner, which I appreciated because it allowed him to share an almost overwhelming amount of high-value information. By the end of this book, I had made a ridiculous amount of highlights and notes.
I also appreciated that Dalio also isn’t one to mince words. He professes an unwavering fidelity to discovering, facing, and embracing truth, and he communicates accordingly. His goal isn’t to make you feel better about yourself or help you justify your shortcomings, but to challenge you to change your core beliefs, attitudes, and behaviors for the better.
I also found his personal story rich and inspiring, and especially the period immediately after his first downfall. Imagine this for a minute: you and your growing team spend eight years working tirelessly to build an investment firm, which is well on its way to becoming a thriving enterprise, and then, in one very public and humiliating deathblow, you lose it all by betting the farm on a market downturn that never comes. Soon after, you’re borrowing money from your dad and selling your second car to feed your wife and two kids.
What would you do?
I won’t spoil the rest of the story for you, but Dalio not only didn’t give up (obviously), he applied one of his primary principles to turn the catastrophe into an invaluable learning experience that ultimately led to his development of a revolutionary new investment strategy that would catapult him to greater success than ever before and set the trajectory for the rest of his life.
So, if you’re looking for powerful but unvarnished and sometimes unpalatable advice on achieving more happiness and satisfaction in your life, then Principles is for you.
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Some people say steroids are safe and awesome. Others say they cause permanent damage to your body and can even be deadly.
Many drug users swear they’re not addicted and can quit at any point. Others admit that life is just better on steroids and don’t plan on giving them up.
Many recreational bodybuilders often claim that steroids don’t make as big of a difference as everyone thinks. A quick look at professional fitness competitors suggests otherwise.
My point is there’s a lot of mystery surrounding steroid use and even more confusion. Like most things health and fitness, opinions are all over the place.
I assume you’re interested in listening to this podcast because you want to know things like how steroids work, how effective they are, their side effects, and how to know if someone is likely natural or “enhanced.”
Well, in this podcast we’re going to take an in-depth look at steroid use and touch on all of those points and more.
Before we start, I’d like to make my position on steroids clear:
I’m mostly (but not completely) anti-steroid, I’ve never used them and never will, and I think most people don’t need steroids to achieve their goals.
Keep that in mind as you listen to the first half of this podcast, which may give you a bit of a chub for doing at least a cycle or two of steroids. Get through the rest of the podcast before you run off to the juicehead in your local gym.
So, let’s start at the logical beginning: what are steroids, exactly?
4:53 - What are steroids and how do they work in the body?
6:22 - Why are there so many different type of different steroids?
7:22 - How effective are steroids?
8:15 - How powerful are steroids?
14:14 - How much muscle can you build naturally?
20:23 - How can you determine your muscle growth potential?
22:55 - What are the side effects of steroids?
25:55 - How can you tell if someone is on steroids?
34:20 - Are there any natural alternatives to steroids? ?
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Let’s face it.
One of the biggest reasons to toil away in the gym is to look good. Really good.
Most of us guys want a big, broad upper body, bulging biceps, washboard abs, and a thick, strong lower half.
Gals usually want lean legs, a curvy butt, and a toned upper body and abs.
If you listen to the right people, you’ll discover that getting there isn’t all that hard, really.
Get your calories and macros right, follow a well-designed workout program, take the right supplements (or not), and just put in the work, and you’ll gain muscle and lose fat each and every week.
Unfortunately, that doesn’t necessarily mean you’ll wind up with the exact body that you want.
In time, you might notice that one side of your chest is slightly smaller than the other, or one arm is clearly larger than the other, or one thigh is more developed than its counterpart.
What to do?
Many people say this can’t even happen if you’re training properly.
Many others say it’s purely genetic, and that you have to just play with the cards that you’re dealt.
Well, both are wrong.
You can develop muscle imbalances following any weightlifting routine, good and bad, and you can absolutely take measures to correct them.
It’s pretty simple, too.
You don’t have to drastically change your training or buy special equipment.
As you’ll see in this podcast, all you have to do is make some simple tweaks to your training routine, keep an eye on how your body responds, and adjust accordingly. And by the end, you’re going to know exactly what to do to fix YOUR muscle imbalances.
Let’s get to it.
4:36 - What is a muscle imbalance?
8:20 - What causes muscle imbalances?
15:00 - How do you spot a muscle imbalance?
16:34 - How do you prevent muscle imbalances?
21:24 - How do you fix muscle asymmetry?
25:03 - How do you fix muscle disproportion?
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This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
There’s no denying the fact that people’s body weight tends to remain settled in certain ranges over long periods of time.
There’s also no denying that “dieting” simply doesn’t work for most people. Sure, they can lose weight, but many regain it all once they stop the diet.
And to add a cherry of hopelessness on top, we’re also often told that exercise kind of sucks for weight loss too.
What are we to do, then? Accept whatever body weight nature and our environment has given us? Is there really no effective way to achieve and maintain an ideal body weight for the long term?
Well, there’s a counterpoint to the above research: evidence that about 20% of overweight people successfully reduce their body weight by at least 10%, and then maintain their new weight for at least 1 year.
What’s going on here?
What’s going on is a result of people’s body weight set points, which are very real and can either work for or against you in your quest to get and stay lean.
In this podcast, you’re going to learn why your body weight has “settled” to its current level, why it’s a pain in the ass to reduce your “default” weight, and how to actually do it.
4:45 - What is the body weight set point theory?
6:58 - Why can some people eat anything and not gain weight?
10:28 - What determines your body weight set point?
19 22- How do we influence our body weight set point for the better?
22 51- How do hormones affect body weight set point?
24:35 - How do you change your body weight set point? ht set point?
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This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this episode, I speak with the grandfather of barbell training, Mark Rippetoe, who has given us many a great things, including books that everyone should read, Starting Strength and Practical Programming.
I’m a fan of Mark and his work, of course, because nobody has done more to promote, teach, and defend barbell training than Rip, and also because of his peppery personality, which always makes for a fun conversation.
This time around, we talk about pressing, specifically the bench and overhead press and all of their variations and subtleties.
These are two of the most effective upper body exercises you can do for gaining strength and size. It’s not a stretch to say that the stronger you get on these two exercises, the happier you’re going to be with how you look above the waist.
There are a number of factors beyond your control that influence how well you can bench and overhead press—your limb lengths, bone structure, height, and so forth—but there are also many things that you can control, like your technique and training methods, and these are what you’re going to learn about in this podcast with Mark.
Whether you’re new to the bench and overhead press or trying add a few more pounds to your powerlifting totals, I think you’re going to find today’s talk helpful, because we discuss a number of common questions like . . .
The bottom line is by the end of this interview, you’re going to know more about bench and overhead pressing than 90% of the people in your gym, including the trainers.
8:54 - What's your take on flat bench pressing versus incline versus decline?
11:17 - What are your thoughts on incline pressing to emphasize the upper chest?
24:47 - What are your thoughts on grip width?
34:39 - How much arch should you have in your back?
41:53 - What about elbow position?
44:40 - Do you prefer seated or standing pressing?
45:39 - What about seated allowing you to lift more weight?
49:34 - Let's talk about hip drive.
54:53 - How does a military press and strict press differ?
1:02:15 - Where can people find you online?
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This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
Rob Dionne over at Open Sky Fitness was kind enough to have me on his podcast to talk about various things that I thought you might find interesting, so I wanted to share the interview on my podcast as well.
Rob and I go all over the place in the interview, from the best rep ranges for building muscle and training frequency, to key lessons I’ve learned growing multiple businesses while also raising a family, to the ins and outs of the supplement and publishing industries, to the most important rule I’ve learned about success along the way, and more.
I hope you enjoy it.
5:11 - What’s your origin story?
9:13 - What was your college background?
18:21 - How many books have you written?
19:15 - What was the impetus behind your supplement company?
24:43 - What is a good profit margin for retail?
28:44 - Do you feel pressure from being the face of your company?
29:11 - Do you offer affiliate programs?
40:47 - Do you feel like you have a hard time connecting to people?
40:08 - Are light weights, higher reps better than heavy weights, low reps?
48:06 - How often should beginners workout per week?
58:24 - Where can people find you and your work?
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
Today’s guest is Strauss Zelnick, who’s known in the Fortune 500 circles as the “world’s fittest CEO.”
At 61 years old, Strauss maintains a two-a-day workout schedule while running the media juggernaut Take-Two Interactive, which has given us blockbuster video game franchises like Grand Theft Auto, Red Dead Redemption, and NBA 2K, as well as his private equity firm, Zelnick Media Capital, which has about $12 billion in assets.
Oh and Strauss also has managed to do all of that while also being a husband to his wife of nearly 30 years and father to his three children, which is no small feat, either.
As you can tell, I’m kind of a fan of Strauss’. You just don’t get to meet people like him very often.
So, in this interview, Strauss talks about his upcoming book called Becoming Ageless, which is his personal blueprint for looking and feeling young and vibrant at any age, as well as his thoughts on a number of topics, including work-life balance, goal setting and achievement, key life lessons learned, and more.
I hope you enjoy it.
5:15 - Why did you decide to write "Becoming Ageless"?
8:14 - What are the biggest lessons you've learned?
11:37 - Have you found that recovery isn't as good as you get older?
13:26 - Do genetics play a role?
15:21 - What about work life balance? How do you keep it all together and be successful?
17:40 - Start by knowing what you want.
20:47 - How important is it to look towards the future? How do you prioritize?
23:26 - What hard choices have you had to make? Any mistakes?
26:22 - Do you drink alcohol?
29:24 - What does your doctor say you should cut out of your diet?
30:24 - Have you developed any rules or principles that you live by?
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Like most everything related to health and fitness, there are quite a few opinions on warming up for your workouts.
Some people say it’s vital. That skipping it not only impairs your workout performance but greatly increases the risk of injury.
Others say it looks like a waste of time because it is. I mean, have you ever seen a lion “warm up” before it takes down a gazelle?
Who’s right?
Well, both are, to a degree.
What many people do to warm up is rather pointless. You know, twenty minutes on the treadmill, followed by stretching, rubber banded twisting, hopping, and bending, and so forth.
There are much more productive ways to use that time, and that’s what we’re going to talk about in this podcast.
As you’ll soon see, a proper warm-up routine is an essential part of gaining muscle and strength safely and effectively.
You can take heart, too, because it’s easier and faster than you probably think. A good warm-up is short and simple, and helps you have noticeably better workouts.
So, let’s get to it.
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One of the most important aspects of weightlifting is progression.
This is the difference between exercise (moving your body to burn calories and improve health) and training (exercising according to a plan designed to produce specific long-term outcomes).
This is the key to avoiding stagnation in muscle and strength gain, and to breaking through the many plateaus that will occur throughout your fitness journey.
There are a number of ways to progress in your weightlifting workouts, but many of the most practical and effective ones share this in common:
They involve prescribed levels of difficulty in individual sets.
In other words, some sets are supposed to be moderately challenging, while others are supposed to involve near-maximum effort.
For example, one of my favorite progression models is known as double progression, and it works like this:
You work with a given weight in a given rep range, and once you hit the top of that rep range for one, two, or three sets (depending on the programming), you move up in weight, and work with it until you hit the top of your rep range again for the required number of sets, move up, and so on.
In this way, you first progress in your reps with a given weight, and then progress with the amount of weight you’re lifting. Hence, “double progression.”
Here’s a key question though:
How difficult are these sets supposed to be?
Well, if you want to get the most out of double progression, you want to end your working (heavy) sets one or two reps shy of failure.
In other words, you want your working sets to be pretty damn difficult.
This way of looking at the difficulty of exercise (in this case, weightlifting), brings us to the topic at hand: the RPE scale.
As you’ll soon see, the RPE scale is a simple but powerful tool for workout programming, and especially for strength training, because it can help you gain muscle and strength faster while simultaneously reducing the risk of injury or overtraining.
Let’s start by defining exactly what RPE is.
5:28 - What is RPE?
9:43 - Why do people use RPE scale?
13:47 - How do you use RPE to make progress and avoid overtraining?
14:49 - What is anchoring?
15:42 - What are Reps In Reserve (RIR)?
17:17 - How can you know how many reps you still have in reserve?
21:13 - How can you use RPE to get bigger and stronger faster?
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This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this podcast I interview bestselling author and competitive triathlete Ben Greenfield, and we talk about how strength training, muscle building, exercise, and diet affect aging, longevity, and health.
If you follow Ben and his work, you know that this is his primary hobbyhorse. He’s obsessed with figuring out innovative and cutting-edge ways to improve his body and mind, and in this show, he shares some of his most recent thoughts and strategies for optimizing his life.
Here are some of the things we talk about in this episode…
11:12 - What are your thoughts on muscle mass and longevity?
16:56 - What about the research showing an association between longevity and total lean mass?
23:53 - If you have sleep, diet, training, and stress under control, how much does it matter if you don't fast, or eat protein daily?
24:41 - Is moderate drinking helpful or hurtful?
27:27 - What is hormesis?
30:23 - How important is exercise?
32:56 - What are your thoughts on the ketogenic diet?
41:37 - Does everyone wake up in ketosis? How long does it take to become fat-adapted?
45:18 - What about the saturated fat and the paleo craze?
49:13 - Do you have any projects you're working on?
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Years ago, I was stuck in a rut in the gym, I was making minimum payments on tens of thousands of dollars of credit card debt, and I had no idea where I should go in my life, let alone how to get there.
Today, I’m a “super-fit” bestselling author with over one million books sold, and the owner and founder of several 7- and 8-figure businesses, including Muscle for Life, Legion Athletics, and Oculus Publishers
(And more importantly, I also found a unicorn for a wife who has given me two kids who are kinda the coolest.)
How the hell did all that happen?
Did I sell my soul to the Dread Lord Cthulhu? Discover the one weird trick to melting belly fat, debt, and existential angst. . . in just 5 minutes per day? Develop an expensive but highly productive cocaine habit?
Not quite. What really happened is, well, kind of boring:
I read scores of books, worked thousands of hours, and overcame more setbacks than I can count. In other words, I did the hard stuff that most people don’t want to do, and I’m ready to share the biggest lessons I’ve learned along the way.
And now, while I don’t know everything about personal growth, I do know what it takes to develop the skills, habits, and spirit required to transform your body and life.
I also know that anyone can use these powerful strategies to overcome the biggest mental and emotional blocks holding them back from realizing their potential in the same way that I have.
No matter who you are or what difficulties you’re facing, you can empower yourself to have the body you want to have, become the person you want to be, and live the life you want to live.
That’s why I wrote this new book, called The Little Black Book of Workout Motivation.
It’s my personal—and 100% practical and hands-on—blueprint for transformation, inside and outside of the gym, and it will provide you with new and valuable knowledge and skills that you will use for the rest of your life.
In short, I wrote this book to help you fix the important things that are holding you back from doing and achieving the things you care most about.
Go to www.workoutmotivationbook.com now, get the book, and by the end of it, you will never again wonder what it takes to get and stay motivated to build your best body and life.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
Once you understand the mechanics proper dieting, getting lean isn’t all that difficult.
Sure, it’s never easy in the way that gaining weight is easy, but most of us can plod through a couple months of cutting to get some abs for the summer.
The real challenge is staying lean. For the long haul. That’s what separates the fitness champions from the rest of the contenders.
That’s why I invited my friend Marc Perry on the podcast. He’s the founder of BuiltLean.com, and when it comes to staying absolutely shredded month after month, year after year, he walks the walk. He also manages to do it without losing his mind, which makes it all the more impressive.
In this show, you’ll learn about the habits, systems, and skills Marc has developed to stay ripped. Here’s a little sneak peek of what you’ll learn in today’s interview:
5:05 - What it takes to stay lean for long periods of time. Specifically from psychological and lifestyle perspective.
8:05 - Where are you at right now? What are your calories and macros? What's your exercise routine?
10:31 - If you want to stay lean year-round, you need to stay active
11:05 - What do you do every morning?
19:14 - What does your diet and nutrition like?
24:56 - What about snacking?
25:43 - What about dinner?
28:40 - What about water?
31:02 - What are your calories at and how do your macros break down?
32:45 - Do you have any sugar or treats?
43:10 - What about eating out?
51:41 - What about alcohol? What effects does it have?
52:43 - How do you navigate social life if you want to stay lean?
55:13 - How are the cold showers going?
58:02 - Where can people find you and your work?
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this episode, I interview the co-founder and former lead researcher and writer of Examine.com Kurtis Frank on the truth about branched-chain amino acids (BCAAs).
For years now, BCAAs have been a staple supplement in the bodybuilding scene. If you’ve ever seen a muscleboy or girl in the gym lugging around a gallon jug of fluorescent liquid, chances are it’s water and BCAAs.
BCAAs are extremely popular because they supposedly help us build muscle faster when we’re bulking and retain muscle better when we’re cutting. A number of studies are often cited to support such claims too, and if you take the research at face value, it all seems to add up.
The problem is when you roll up your sleeves and take a closer look at the research and weight of the evidence on the whole, a very different picture emerges.
As you’ll discover in this podcast, BCAAs really don’t have much to offer beyond making your water more tasty, unless you’re an athlete—in that case, there is one legitimate use for BCAAs that might be relevant to you.
5:50 - What are BCAAs? Why are people using them?
9:32 - Why are they so popular?
14:26 - What does "branched" mean? How do BCAAs reduce fatigue?
18:10 - When do BCAAs work?
23:17 - Why do some people feel less hunger when they supplement with BCAAs?
25:49- Can BCAAs stunt muscle gain?
29:00 - Anything else we should touch on?
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In this episode I interview Nick, who’s 40 years old and recently completed my 90-day coaching service.
In this interview we talk about how he found his way to me and my work, including what he had tried previously, how things changed after he started implementing the advice in my books and articles, and how my 90-day coaching service helped him lose 19 pounds, 11% body fat, and 6 inches off of his waist, while also maintaining his strength on all of his big lifts.
As with everything, nothing ever goes exactly as planned, and learning to adjust and adapt to conditions is an important part of the fitness game, which is something Nick experienced firsthand.
He ran into a number of roadblocks along the way that most of us can relate to, including issues with workout and meal scheduling, hunger and cravings, dietary temptations, and more, and in our chat, Nick shares what has helped him navigate these barriers skillfully and prevent them from getting in his way.
So, if you like hearing motivational stories about how people have changed their bodies and lives, and if you want to pick up a few tips that may help you along in your personal journey, then this episode is for you.
0:09 - Where were you at before the coaching? Where are you at now?
2:53 - How did your macros and diet change?
4:04 - Do you not go out to eat much? Or have you worked that back in?
10:52 - What type of mindset has helped you during the process? Has your mindset changed at all?
15:09 - What do you struggle with?
20:56 - How did you find my work? What was your coaching experience like?
24:01 - What did the training program look like? How about the meal plan?
25:30 - Why did you switch to low bar squats?
27:12 - What obstacles did you run into?
30:29 - What was your solution to snacking?
36:50 - What did the training look like? Did you run into any obstacles?
40:14 - Have you been really lean before? Is this approach to managing your body composition new to you?
41:31 - Do you see yourself continuing to manage your body comp?
47:09 - Is there anything else you'd like to share?
49:45 - Do you think anyone can achieve similar results?
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In this episode, I interview James Clear, who runs the very popular blog JamesClear.com, where he writes about many facets of the science of self improvement.
I enjoy reading James’ writing because it’s simple, clear, and practical, and chock full of interesting studies, examples, and anecdotes. If you peruse his website, you’ll quickly realize that James’ hobbyhorse is habits, and that’s the topic of today’s interview (and his upcoming book, which I’m excited to check out later this year).
Here are a few things you’re going to learn in this episode:
3:56 - What are systems over goals and environment over motivation?
5:59 - What is the difference between a system and a goal?
11:51 - What is the difference between a system and a goal?
20:09 - How can changing your beliefs change your identity?
21:20 - Can changing your habits change your beliefs?
30:02 - How does our environment impact our self-control?
35:57 - Does reinforcement destroy intrinsic motivation?
42:23 - How do we progress?
52:11 - What is a mismatch environment?
57:36 - Is perfectionism productive or counterproductive?
60:25 - Where can people follow you and find your work?
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You’re here because you want to lose weight fast, and that’s completely understandable.
Whether you have a lot or a little fat to lose, the sooner it’s over, the better.
You have to be careful what you wish for, though, because if you go about it incorrectly—like most people do—you may just wind up skinny fat.
In other words, if you do what most people do—starve yourself and do a bunch of cardio—you’ll lose weight alright, but you’re probably not going to be happy with what you see in the mirror.
The reason for this is most rapid weight loss protocols are essentially “crash diets” that burn just as much muscle as fat, which ruins your body composition.
The goal, then, isn’t to lose weight as quickly as possible, but to lose fat and not muscle as quickly as possible.
That’s how you get lean, toned, and defined, not skinny, flabby, and weak.
And when that’s the goal, you have to do things very differently. The good news, though, is the better way is also easier than you probably think.
That’s right, once you know what you’re doing, you can not only lose fat (and not muscle) rapidly, but you can do it without suffering. In fact, you can even enjoy the process.
That’s what you’re going to learn in this podcast.
And then you’re going to get a proven diet and exercise plan that you can start today and see real results within your first week.
Let’s get started.
6:40 - How to lose weight the wrong way
8:43 - Why is a very low calorie and low protein diet bad?
10:15 - Why is lots of cardio bad?
13:03 - Cardio and overtraining
14:40 - Why is high-reps, low-weight training bad?
15:41 - What’s the best way to lose fat?
17:21 - Use an aggressive but not reckless calorie deficit
24:04 - Eat a high protein and high carb diet
29:07 - Do a lot of heavy, compound weight lifting
32:26 - Keep your cardio to minimum
33:06 - Take supplements that are proven to accelerate fat loss
34:53 - How much weight can you lose in 30 days?
39:19 - Why is losing fat fast so hard?
46:36 - Can you lose weight quickly without going to the gym?
49:13 - The best way to diet to lose fat fast
20:10 - How to determine your macros
55:15 - How to create a meal plan
1:05:03 - How to adjust your numbers/plan based on how your body responds
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This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this episode, I speak with the grandfather of barbell training, Mark Rippetoe, who has given us many a great things, including books that everyone should read, Starting Strength and Practical Programming.
I’m a fan of Mark and his work, of course, because nobody has done more to promote, teach, and defend barbell training than Rip, and also because of his peppery personality, which always makes for a fun conversation.
This time around, we talk about the deadlift and its many subtleties and variations.
There are a number of factors that ultimately determine how well you can deadlift that are out of your control—your limb lengths, bone structure, height, and so forth—but there are also many things that you can control, like your technique, tools, and training methods, and these are what you’re going to learn about in this podcast with Mark.
Whether you’re new to the deadlift or trying add a few more pounds to your powerlifting totals, I think you’re going to find today’s talk helpful, because we discuss a number of common questions like...
- Should you sumo, trap-bar, or conventional deadlift?
- Should you deadlift with a mixed grip, hook grip, or double-overhand grip?
- Should you use a belt?
- Should you round your upper back?
- What are the best cues?
The bottom line is by the end of this interview, you’re going to know more about deadlifting than 90% of the people in your gym, including the trainers.
6:02 - What is the starting strength method?
8:32 - What do you think of pulling with a rounded back?
12:37 - What are your thoughts on sumo, conventional, and trap bar?
20:16 - Can you lift more with sumo?
25:43 - What is the trap bar deadlift?
28:30 - Does the sumo deadlift use the quads more?
32:10 - What type of deadlift do you recommend for people with preexisting conditions?
41:00 - What are your thoughts on mix grip, hook grip, and double overhand rip?
42:20 - What is the supine grip?
48:35 - What are your thoughts on deadlifting shoes?
50:20 - What type of deadlifting shoes do you recommend?
55:50 - What are your thoughts on deadlift belts?
1:50:06 - Where can people find you and your work?
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Rep ranges and muscle building is a controversial topic.
Some people believe that you can maximize muscle building by training with high reps and light weights (
Who’s right?
That’s what James Krieger and several other researchers wanted to find out in a meta-analysis that was just published just this year in The Journal of Strength and Conditioning Research.
They combed through 21 different studies that compared how training with heavier or lighter weights affected muscle and strength gains, and in this episode, James is going to break down exactly what they found and how to use it to optimize your programming and ultimately your muscle and strength gain.
5:57 - What is the study on high vs load training and how it impacts strength and hypertrophy?
11:10 - If you’re no longer gaining strength on your key lifts, are you going to get stuck on your size?
25:49 - What are the takeaways?
29:48 - Are there benefits to varying rep ranges?
34:45 - Where can people find you and your work?
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Many people think weightlifting is inherently dangerous, and I understand why.
When you compare deadlifting, squatting, and bench pressing gargantuan amounts of weight to other forms of exercise, like jogging, cycling, or calisthenics, weightlifting looks more like a death wish than a discipline.
Poke around on Internet forums and you’ll find plenty to feed your anxiety.
Personal stories range from the tame--mild joint and muscle aches and the like--to the downright horrific and debilitating, with some long-time bodybuilders so incapacitated that they can’t even tie their shoes until the ibuprofen kicks in.
If that isn't enough, there's plenty of video evidence, too.
I’ll save your eyes (and appetite), but trust me--serious weightlifting injuries can be particularly gruesome.
And so weightlifting, and strength training in particular, has been saddled with a bum rap for decades now.
Thankfully, the tides are changing and strength training is gaining more and more mainstream popularity, but many people still think that the dangers of weightlifting far exceed the benefits.
Well, as you’ll soon see in this podcast, while weightlifting does have its "dangers," they’re not nearly as bad as many people think.
Ironically, research shows that it’s actually one of the safest kinds of exercise you can do...when it’s done properly.
That, my friends, is the catch.
When done incorrectly--and there are many ways to mess it up--weightlifting can become very dangerous, very fast.
So, if you want to understand what science really says about the dangers of weightlifting, the benefits it has to offer most everyone, and how to do it as safely as possible, then let's dive in.
5:26 - How likely is it to get injured with weightlifting?
8:46 - What are the benefits of weightlifting?
11:00 - How do you avoid weightlifting injuries?
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Why are some people so motivated and others aren’t?
Why do some people seem to have “it”—grit, willpower, conscientiousness, whatever you call it—and others don’t?
Were they born with it? Did they develop it through training? Does it have to do with them finding and pursuing their “true calling”? Or is there some other explanation?
Today’s guest, Jeff Haden, is going to address these questions and more.
Jeff has been a popular columnist on Inc.com for years, and he’s spent much of his professional life researching and writing on the topics of success and motivation.
In his new book The Motivation Myth: How High Achievers Really Set Themselves Up to Win, Jeff argues that motivation doesn’t come from luck or genes, but from something much simpler and more practical: small wins.
More specifically, Jeff believes the best way to get and stay motivated is to set goals, and then, more importantly, to create a process that allows you to experience and celebrate regular small wins along the way, and I completely agree.
Here’s a bit of what you’ll learn in this interview...
-How to stay motivated to achieve your goals even after repeated failures.
-How to create a daily routine that gets you closer to your goals every day.
-The right way to think about self-doubt and critical feedback to achieve your goals
-And more...
7:44 - What inspired you to write The Motivation Myth?
12:25 - What are some myths about motivation?
18:35 - What are some tips on creating healthy processes when achieve goals?
24:02 - How can you differentiate between a coach and a pro?
44:05- What are the two types of positive self-talk?
54:00 - What are your thoughts on work-life balance?
101: 10 - Why should we be a “serial achiever”?
1:19:01 - Where can people find you and your work?
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
Personal trainer, blogger, and soon-to-become Registered Dietitian Lacey Dunn was kind enough to have me on her podcast to talk about how I got started in the fitness industry, the story behind my books, how I came to start Legion Athletics, and more.
This interview is different from my normal routine of drilling deep down into one topic, because Lacey wanted to cover a lot of different topics more related to the hard lessons I’ve learned growing multiple businesses while raising a family, the ins and outs of the supplement industry, and the most important rule I’ve learned about success along the way.
I hope you enjoy it.
4:15 - Who are you and what do you do?
5:10 - What are some of the biggest hoops you had to jump through to start your businesses?
29:44 - How was the transition like from writing books to writing your business’ content?
38:35 - How do you balance family, life, and work?
47:30 - What’s your biggest piece of advice for success?
53:55 - Where can people find you and follow your work?
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Click here: https://www.muscleforlife.com/signup/
Supersets are a staple of classic bodybuilding workouts.
You find them in almost every muscle building magazine, book, and blog, and Golden-era bodybuilders like Franco Columbu, Frank Zane, and Arnold swore by them.
But how effective are supersets?
And how do they compare to simpler muscle building techniques like increasing volume (reps), frequency, or intensity (load)?
Well, the short story is that supersets aren’t inherently good or bad—it all comes down to how you use them. Use them correctly, and they can help you finish your workouts faster without hurting your performance. Use them incorrectly, however, and they’ll probably slow down your progress.
Let’s get started.
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Click here: https://www.muscleforlife.com/signup/
This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
Every so often, a sports supplement comes along that gets everyone excited.
That's supposed to "change the game" and push the boundaries of what's naturally achievable.
HMB is one of those supplements.
It burst onto the scene in 1996 to much fanfare and hoopla, and many thought it was destined to dethrone creatine as the reigning king of natural muscle building molecules.
Well, science has now had a couple of decades to look into it, and, well, it didn't quite pan out.
Despite what supplement marketers would have you believe, it's not as anabolic as steroids.
Ironically, the research shows that it can't even support the label of "muscle builder."
That said, it does have some legitimate uses for us fitness folk, so it's not a complete flop.
And we're going to break it all down in this podcast.
By the end, you're going to know what HMB is, why people supplement with it, how it can benefit you, how much you need to take to see those benefits, what side effects there are, and more.
Let’s begin …
3:48 - What is HMB
6:03 - Can HMB help you gain muscle faster?
8:55 - Can HMB improve your recovery?
10:30 - Does HMB increase power output?
11:56 - Can HMB help reduce muscle break down rates?
12:44 - How much HMB do you have to take to help reduce muscle breakdown rates?
13:48 - What are the side effects of HMB?
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Click here: https://www.muscleforlife.com/signup/
If you want to burn calories and lose fat faster without even breaking a sweat, then you've come to the right place.
You're not going to need any special equipment, gadgets, or skills.
You're not going to need to track your heart rate, time your intervals, or log your miles.
All you're going to do is something that you've been doing every day since you were a toddler, and that you'll do for the rest of your life.
It's walking, of course, and while it's no high-intensity interval training, it deserves more attention than it gets.
That is, it's not the best way to lose fat rapidly, but it's definitely the easiest way to burn additional calories and lose weight faster.
So in this episode, you're going to learn why walking is an "unsung hero" of cardio workouts and how to use it to burn more fat without burning yourself out.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
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In this episode I interview Esther, who recently completed my 90-day coaching service and dropped 13 pounds and 12% body fat, while also gaining a ton of strength (when she started the program, she struggled to deadlift the bar, and now she’s approaching her body weight for reps).
As with everything, nothing ever goes exactly as planned, and learning to adjust and adapt to conditions is an important part of the fitness game, which is something Esther experienced firsthand.
She ran into a number of roadblocks along the way that most of us can relate to, including issues with balancing work with her workouts, getting her meal planning just right, and dealing with hunger and cravings, dietary temptations, peer pressure, and more, and in our chat, Esther shares what has helped her navigate these barriers skillfully and prevent them from getting in her way.
So, if you like hearing motivational stories about how people have changed their bodies and lives, and if you want to pick up a few tips that may help you in your personal journey, then this episode is for you.
3:52 - What was your fitness story before you started our coaching program?
4:53 - Did you try dieting before our coaching program?
5:58 - What led you to look for diet and exercise solutions?
7:09 - How is your lifestyle so busy?
7:48 - What were your results before and after our coaching program?
13:07 - What was your diet like before you started our coaching program?
16:22 - What was your diet during our coaching program?
20:42 - How did our coaching program build your willpower for diet and exercise?
22:14 - Why was the coaching program difficult for you in the beginning?
32:45 - What was your exercise program during our coaching program?
36:39 - What were your results after our coaching program?
37:35 - What were people’s reactions to your diet and exercise program?
38:28 - What are some myths with women and lifting?
46:28- How has getting fit impact other areas of your life?
51:07 - What’s your plan after our coaching program?
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
God I hate being sick. Truly.
I would smoke a handful of Bill Clinton’s cigars if it meant never getting sick again.
Unfortunately, I don’t think I’ll ever get an invite to the DC spirit cooking parties, so I’ll have to accept the fact that getting sick is just part of my abject existence as a lowly human.
That doesn’t mean I can’t do things to help prevent sickness and reduce the duration and severity when it strikes, and that’s why I got the co-founder and former lead researcher and writer of Examine.com, as well as the Director of Research for my supplement company, Legion Athletics, Kurtis Frank to come on the show and talk immunity.
As you’ll discover, this is a muddy topic with a lot of bad research and bad interpretations of research, but Kurtis has spent hundreds of hours reading through dozens and dozens of papers, and in this podcast, he breaks down his findings.
So … if you’ve wondered what supplements do and don’t work for improving your immune function, and if changing your diet can really help you get sick less often or recover from illnesses faster, then you want to listen to this show.
5:19 - What is the immune system and how does it work?
6:35 - What are the jobs of the cells in the immune system?
8:51 - How do you improve your immunity?
9:25 - Does Vitamin C reduce the severity of sickness?
13:40 - What are your favorite immune system boosters?
19:10 - What is pelargonium?
21:18 - How does pelargonium work?
23:02 - What is akinesia and how does it work?
25:40 - Is garlic good for immunity?
27:30 - What are the benefits of having garlic every day?
28:03 - Is spirulina good for immunity?
29:42 - Are mushrooms good for immunity?
34:58 - What is kombucha?
38:14 - Are probiotics good for immunity?
44:35 - What is a gasotransmitter?
45:58 - What supplements should people take daily to keep a healthy immune
system?
47:38 - What are the benefits of Vitamin C?
50:02- What type of mushrooms do you recommend to eat?
57:48 - What’s the easiest way to get potassium in your diet?
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Whey protein is commonly referred to as the king of protein supplements.
Why?
Why is whey seemingly the king here when there are numerous types of protein powders out there that all “work”?
Do some work better than others and, if so, is it honestly a big enough of a difference to direct a purchasing decision?
That’s what we’ll be discussing in this episode. Cataloging the best and worst protein powders and comparing them when comparative data is available.
We’re also going to cover the taste and mouth feel of these supplements; it’s one of the times when the user experience of simply taking the supplement matters in ranking.
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Optimal training frequency is a hotly debated subject.
Some people believe that you must train your entire body 2 to 3 times per week or you’re simply doing it wrong, whereas others believe it doesn’t make that much of a difference.
Recommendations run the gamut from extremely low workout frequencies (training each major muscle group once per week or less) to extremely high frequencies (training each muscle group 4, 5, or even 6 times per week).
Who’s right?
That’s what James Krieger and several other researchers wanted to find out in a meta-analysis that was just published just this year in the journal Sports Medicine.
They combed through 22 different studies that compared how higher and lower training frequencies affected muscle and strength gains, and in this episode, James is going to break down exactly what they found.
You’ll learn how training frequency affects strength gains, how to adjust your training frequency when you progress beyond your “newbie gains,” when increasing your training frequency does more harm than good, and more ...
6:23 - Does training frequency and high loads effect your gains when you’re new to weightlifting?
8:08 - What is double progression?
11:02 - What are the effects of resistance training frequency on gains?
20:11 - At what point do you have diminishing returns?
23:09 - Do protein synthesis levels drop after 48 hours?
30:34 - Where can people find you and your work
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
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Losing weight is hard.
If you don’t agree with that now then spend some time in a gym and meet a few hundred people who do think that. Sometimes you diet and exercise and nothing happens.
It gets frustrating at times, knowing that all the hard work you put into changing your body amounted to absolutely nothing.
What if you don’t really need to lose weight to be healthy?
More and more people are saying that being overweight isn’t necessarily what leads to ill health. It’s just lack of exercise, poor diet, high stress, and other unhealthy habits.
This idea is part of a growing movement known as “health at every size,” that states that instead of focusing on weight, people should just focus on eating better, moving more, and practicing good habits, regardless of the outcome.
Other people say that, no, your weight does matter, and one of the single best ways to improve your health, live longer, and feel better is to lose weight.
Who’s right?
Well, the short story is that being overweight or obese is, by definition, unhealthy. The good news, though, is that the amount of body fat it takes to negatively affect your health is probably higher than you might think, and you can keep many of the problems at bay by eating right and exercising.
In this episode, you’re going to learn what a healthy weight really is, whether or not exercise and diet can offset the negative effects of being overweight, and when you absolutely should lose weight regardless of how good your other habits are.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
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This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: www.muscleforlife.com/signup/
If you’ve spent any time in the fitness space, you’ve heard more weight loss pitches than a TV-loving insomniac.
You know, stuff like…
“This powder is the ‘secret’ to losing 10, 20, even 30 pounds in just a month!”
“This pill blocks the absorption of carbs and suppresses your appetite!”
“A few of these per day and you can eat anything and still lose weight!”
And if you’re like most people, you’ve probably gone in for a few.
“Who knows?” you’ve thought. “Maybe it actually works?”
Well, it’s okay. We’ve all been there. And now we’re skeptical of anything that claims to help us lose weight faster.
That’s good. We should be.
(We should be equally skeptical of any supplement that claims to help with muscle building, too.)
That brings us to this episode and to the supplement synephrine.
It’s commonly found in pre-workout supplements because it’s a light stimulant and in fat burner supplements because it purportedly accelerates weight loss.
How beneficial is it really, though, and what kind of results can you really expect? And what about dosages and side effects?
Let’s tackle all those questions and more and find out if synephrine is worth your money and attention.
4:00 - What is synephrine?
5:36 - What are the benefits of synephrine?
10:51 - What is the clinically effective dosage of synephrine?
11: 43 - What results can I expect with synephrine supplementation?
14:00 - What are the side effects of synephrine?
15:00- What are the best synephrine supplements?
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If you’re looking to lose weight, chances are you’ve heard a lot about counting calories.
Some people say it’s crucial for weight loss, others say it doesn’t work, and others still say it depends on your body and circumstances.
Well, I want to start this episode with the following:
Counting calories in and of itself accomplishes nothing, and is not vital to losing weight.
Count all the calories you want, but if you don’t know why you’re counting them, and if you’re not planning your food intake properly, you’ll never lose any weight. And ironically, you also need to fully understand these same things to effectively lose weight without counting calories.
So, then, let’s start with these fundamentals of weight loss, and how they relate to calories, and then we’ll look at 6 strategies for losing weight without counting calories.
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Why can some people do things so much better than others?
What makes one person good at something, another bad, and yet another so great that we can’t wrap our heads around it?
Is it mostly just hard work? Talent? A bit of both? Some other X factor or factors?
Today’s guest, Dr. Anders Ericsson, has spent most of his professional life researching these questions. In fact, it was his seminal research on talent that gave us the now famous--and generally misunderstood--“10,000 hour rule,” that was popularized by Malcolm Gladwell in his book Outliers.
In case you haven’t heard of it, the 10,000 hour rule states that if you want to be great at something, you need to put in at least 10,000 hours of focused, structured, productive practice. To put that in perspective, that’s about 5 hours of “deliberate practice,” as Dr. Ericsson calls it, per day for about 4 years.
That’s the idea at least.
As you’ll learn in this podcast, the 10,000 hour rule is more fiction than fact. The reality is far more nuanced, and encouraging because it’s actually accessible to all of us. We can use Dr. Ericsson’s research and advice to learn and improve new things faster and easier, and ultimately, it’s up to us how far we want to take it.
Here’s a bit of what you’ll learn in this episode...
The most effective way to practice any skill or activity so you actually get better.
How to stay motivated to keep going for as long as it takes to develop real skills and abilities.
The importance of enjoyment, relaxation, and recovery in self-development.
And more...
Click the player below to listen in...
5:51 - How do you implement deliberate practice?
18:21 - How do people stay motivated to become an expert in their field?
32:46 - What’s your experience with high level performers who push themselves to the point where they don’t want to perform anymore?
34:07 - How important is fun when applying deliberate practice?
37:09 - What are some tips to help people rejuvenate so they can continue to operate at a high level?
40:50 - How do you practice relaxing?
44:50 - How can personal experiences and journeys be communicated more effectively?
47:12 - What are some of your favorite biographies?
52:43 - How can people find you and your work?
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The #1 weight loss problem that I help people with is, by far, sticking to their diet.
This is especially the case with people that are new to a healthy weight loss regimen, which requires that you remain in a caloric deficit for many weeks, as opposed to a crash diet that you suffer through for a short period of time.
The overall experience of being in a caloric deficit varies dramatically. For some (lucky bastards), it causes little-to-no uncomfortable symptoms–no hunger issues, no cravings, no energy lows. For others (the rest of us mere mortals), it can get quite tough due to hunger pangs, intense cravings (usually brought on by simple hunger), and a lingering lethargy (which can be particularly bad when you go low-carb).
What gives? And what can we do to stave off hunger and stick to our diets?
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This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: www.muscleforlife.com/signup/
When it comes to protein powders, whey and casein rule the roost, racking up close to $5 billion in annual sales.
They deserve the limelight, too.
Research has shown time and again that they’re two of the best sources of high-quality protein that you can eat.
What if you don’t want to supplement with either, though? What other options do you have?
You can simply eat more whole foods, but that can be easier said than done depending on your circumstances.
Many people turn to soy protein powder, but that probably isn’t optimal, and especially for men. Many others choose other popular alternatives like hemp or rice protein, and many still go in for more obscure supplements like beef or collagen protein.
Pea, however, is often overlooked because of concerns about its amino acid profile, digestibility, and taste.
Many people simply think that peas can’t provide them with protein that’s suitable for gaining muscle or losing fat, and that it probably tastes godawful.
Well, they’re wrong.
As you’ll see, pea protein is actually one of the best plant-based forms of protein that you can eat–on par with the best of animal-derived powders–and, when flavored and sweetened well, has a uniquely pleasant taste.
So, if you want to learn how pea protein is made, what its main benefits and drawbacks are, how it compares to whey and casein, and how to choose the best pea protein powder for you, then you want to listen to this episode.
5:01 - What is pea protein?
5:53 - Is pea protein a complete protein?
9:10 - What are the benefits of pea protein?
11:33 - What are the downsides of pea protein?
14:05- How do I choose a good pea protein?
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Intermittent fasting is pretty simple.
At bottom, you don’t eat for most of the day, then you cram all of your calories into an “eating window” that can last anywhere from a couple to 6 to 8 hours.
If that sounds stupid, uncomfortable, or even unhealthy, I understand. I thought the same thing when I first heard about it years ago.
It turns out, though, that it’s not like other fad diets. It’s not going to go the way of the grapefruit diet, “detox” cleanses, and the dodo bird.
On the contrary, intermittent fasting can be an effective tool for improving dietary compliance, it has good science on its side, and it doesn’t have to be unpleasant.
In fact, many people enjoy IF more than traditional eating patterns, mainly because it allows you to have larger meals.
What IF isn’t, though, is a miracle maker.
It won’t automagically help you gain muscle and lose fat at the same time, burn away that belly fat, or stay young forever.
As you’ll learn in this episode, the fundamentals of proper dieting still very much apply, and the main reason to do it is simply because you like it.
It isn’t complicated, either. There are just 5 simple steps to getting started:
1. Choose which protocol you want to follow.
2. Calculate your calories.
3. Calculate your macronutrients.
4. Create a meal plan that works.
5. Train while fasted (optional).
Let’s take a look at each.
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If you’re into weightlifting, you’ve become very acquainted with sore muscles.
You’ve done many reps of the “half-squat-toilet-fall.”
You’ve had the “is this just muscle soreness or am I actually dying?” thoughts.
And maybe you’ve even gone full Stockholm syndrome and now crave the daily debilitation.
Well, I’ve been there, I’ve learned some things, and now I’m going to pass on those lessons.
You see, like many people, I used to think muscle soreness was pretty black and white.
I assumed that sore muscles were a sign that I was doing something right, and the more sore I was, the more effective my workouts were.
(And as a corollary, I worried that workouts that produced little soreness also produced little results.)
Well, it turns out it’s not that simple.
Years ago, I used to do workouts that produced a tremendous amount of muscle soreness…and I made mediocre (at best) gains.
After dramatically changing the way I trained, however, I experienced far less muscle soreness but made far better progress.
In this episode, I’m going to explain why that is and what you need to know about sore muscles and training to optimize your results.
Let’s get started.
4:30 - Why do muscles get sore?
6:36 - What is delayed onset muscle soreness?
8:00 - Does muscle soreness mean muscle growth?
9:07 - What is muscle damage?
13:41 - How do you get rid of sore muscles?
17:35 - Which supplements should I take for building muscle and recovering faster?
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The Holy Grail of Fat Burning.
A supplement that you can take once a day and will prevent you from getting fat despite allowing you to eat anything you want. That magic bullet to shoot away all your problems and, hopefully, not kill you at the same time.
It doesn’t exist right now unfortunately, but that hasn’t stopped researchers from trying to discover it.
And even if the researchers haven’t discovered it, it definitely doesn’t stop marketers from trying to sell it to you.
There are many ideas that have popped up when it comes to how such an amazing theoretical fat burner could work and one of them, the topic of this episode, has quite a simple premise . . .
What if you just didn’t absorb the calories you ate? In one end and out the other?
Carb and fat blockers are a sub-genre of fat burners dedicated to preventing calorie uptake and have been studied, well, not extensively, but they do have evidence behind them.
Only one problem, they don’t always block calories alone. They sometimes block nutrients as well.
Are they worth your consideration? Do the benefits of absorbing fewer calories outweigh the hazards of absorbing fewer nutrients? Are some better than others?
Listen to this episode to find out.
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This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: www.muscleforlife.com/signup/
In this episode, I interview Mark Murphy, who is the founder and CEO of Leadership IQ, a leadership training services provider and the author of Hard Goals.
Mark and his team have worked with companies like Microsoft, IBM, Mastercard, and other industry giants, and in this interview, we dive deep into what he has discovered about effective goal setting, including...
Why setting goals that are specific, measurable, attainable, relevant, and timely (“S.M.A.R.T.”) isn’t enough, and what you should do instead.
What people who have a hard time “finding their passion” should do to get motivated.
How to increase your sense of urgency to do the things you know you should be doing.
And more...
Click the player below to listen in ...
6:00 - What are hard goals versus smart goals?
32:29 - What is your advice for people who have a hard time finding passion driven goals?
40:20- How do we get better at avoiding procrastination?
47:45 - Why do people misjudge their future needs?
56:00 - How important is a sense of urgency for achieving goals?
1:03:29 - What are some ways people can increase their sense of urgency?
1:10:13 - How does minimizing costs increase sense of urgency?
1:15:10 - How do schools fail to educate their students on independent thinking?
1:18:47 - Where can people follow you and find your work?
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In this episode I interview Amy, who is 42 years old and recently completed my 90-day coaching service.
She shares how she found her way to me and my work, including what she had tried previously, how things changed after she started implementing the advice in my books and articles, and how my 90-day coaching service helped her take her body to a whole new level.
More specifically, she lost 8 pounds, 4% body fat, and an inch and a half off of her waist, while adding 145 pounds to all of her big lifts.
As with everything, nothing ever goes exactly as planned, and learning to adjust and adapt to conditions is an important part of the fitness game, which is something Amy experienced firsthand.
She ran into a number of roadblocks along the way that most of us can relate to, including issues with workout and meal scheduling, hunger and cravings, dietary temptations, and more, and in our chat, Amy shares what has helped her navigate these barriers skillfully and prevent them from getting in her way.
So, if you like hearing motivational stories about how people have changed their bodies and lives, and if you want to pick up a few tips that may help you along in your personal journey, then this episode is for you.
6:54 - What caused your weight gain?
9:26 - How did you find our coaching program?
10:19 - What was the transition like from a low carb diet to a balanced diet?
12:33 - What was your weight and body composition when you started our coaching program?
13:30 - What was your experience with our coaching program?
20:15 - What were some obstacles you had to overcome during our coaching program?
23:37 - What were some of the differences you felt between a ketogenic diet and a balanced diet?
29:10 - Did being on a ketogenic diet affect your mood and energy levels?
30:05 - What were your results after our coaching program?
35:02 - What were people’s reaction to your transformation?
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In this episode, I speak with Greg Nuckols who’s a world-record holding powerlifter, researcher, and coach, and one of foremost authorities on the science of strength training.
Greg also produces a fantastic monthly research review along with Dr. Eric Helms and Dr. Mike Zourdos, called MASS (www.strongerbyscience.com/mass), and in this interview, Greg is going to break down one of the studies analyzed in their review.
The study he’s going to discuss looked at how doing high-rep squats and deadlifts compared to cycling sprints for improving cardiovascular fitness. In this discussion, Greg explains the different effects strength training and cardio have on cardiovascular fitness, whether or not doing high-rep compound weightlifting with short rest periods can give you the same benefits as sprints, what this means for your own training, body composition, and more.
4:10 - Can lifting replace cardio?
5:37 - What are the benefits of HIIT versus high intensity cardio?
10:13 - Which is more difficult - 30 seconds of 60% one rep max deadlifting or 30 seconds of sprinting?
15:14 - Physiologically, why don’t we need a lot of cardio when trying to lose fat?
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This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: www.muscleforlife.com/signup/
You’ve probably heard that meditation can do many wonderful things for your body, like reduce stress and inflammation, help you live longer, think more clearly, and more.
How true are these claims, though?
Can something as simple as controlling your attention and focus for a few minutes every day have such profound benefits?
And, if so, what are the best and most effective ways of doing this?
Should you do “body focused” meditation, “open monitoring,” transcendental meditation, or something else?
Well, this is what we’re going to explore in today’s episode with Kurtis Frank, who is the co-founder of and former lead researcher and writer at Examine.com, as well as the Director of Research for my supplement company, Legion Athletics.
Unfortunately, there isn’t a tremendous amount of research available on meditation, but Kurtis read everything relevant that he could get his hands on, and in this interview, he breaks down his findings.
So...if you’ve wondered if carving out some time for daily meditation can actually make a difference in your life, then this episode is for you.
6:36 - What is meditation?
8:38 - What are the types of meditation?
12:00 - What is the difference of passive focus and active focus and what are some examples?
12:39 - Is reading a book more beneficial than listening to an audiobook?
15:02 - What are the benefits of focused based meditation?
15:25 - How can you tell if you have a problem with focusing?
17:53 - What are the benefits of open monitoring meditation?
20:09 - Which type of meditation is right for me?
21:30 - What are the downsides to meditation?
22:27 - Do brain training apps help your ability to focus?
25:10 - What are bullet hell games and are they beneficial?
28:16 - Is exercise a type of meditation?
28:48 - Is reading a type of meditation?
33:01 - What is the link between meditation and hallucinogens?
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“Muscles don’t grow in the gym.”
I’m sure you’ve heard that old bodybuilding adage before.
Well, there’s truth in it.
Weightlifting alone doesn’t make your muscles bigger and stronger. That’s what happens after the workouts.
That’s why the work that your body does to repair the stress and damage caused by training is just as important as the work you do in the gym to stress and damage your muscles.
The bottom line is if you’re not fully recovering from your workouts, you’re going to gain muscle and strength slower than you should.
This goes beyond muscle soreness, too.
The presence or absence of soreness is a factor to consider, but it’s not the acid test of post-workout recovery. Just because you’re not sore doesn’t mean your body is ready for another hard workout (and, on the flip side, just because a muscle group is sore doesn’t mean it can’t be trained again).
You see, heavy weightlifting places a lot of stress on the body that goes beyond muscle damage. It impacts your joints, glycogen stores, and nervous and endocrine systems, and it leaves a residue of systemic fatigue and inflammation that accumulates over time.
Your body does an excellent job of setting all this right, though, if you give it what it needs, which boils down these five steps:
1. Eat enough calories
2. Eat enough protein
3. Eat enough carbohydrate
4. Get ~8 hours of quality sleep every night
5. Take the right supplements
Let’s dive in and learn how to do each correctly.
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What if I told you that you could maintain and even gain muscle and strength in as little as 45 to 60 minutes per week?
And what if I wasn’t trying to pitch you on a PDF, pill, or powder?
Well, give me ten minutes and I’ll give you the “secret,” right here in this episode.
(Alright, it’s less of a secret and more a couple of simple, science-based strategies, but it’s helpful nonetheless.)
And even if you’re not looking for a “lazy” way to stay ripped, this information can benefit you, too.
Because while you might be going great guns right now…
-Those early morning workouts 3 to 5 times per week, every week.
-Those sacrifices you’re making to stick to your meal plans.
-Those bruising late-night cardio sessions.
Let’s not forget that life has a way of throwing us curve balls.
You know…that new job might mean no more bright-and-early workouts. That family obligation might impose and replace the time you’d normally spend meal prepping.
Travel happens. Holidays happen. And sometimes we just lose motivation and skid for no good reason (oh, to be human).
Well, that’s why you need to listen to this episode.
It’s going to give you a simple plan to maintain those pretty biceps and razor-sharp abs even when your routine goes to hell.
4:06 - How hard is it to maintain muscle and strength?
8:02- Is training frequency the key to muscle gain?
10:53 - What does a twice per week muscle maintenance training program look like?
16:37 - What does a once per week muscle maintenance training program look like?
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“Remember to breath” someone says as they walk past you while you’re sporting your tomato face during a hard set of squats.
You nod, smile, and ignore them, but you also wonder . . . could they be right?
You’ve heard more and more noise about how holding your breath while lifting could be dangerous.
This technique is officially known as the Valsalva maneuver, and it’s become quite a controversial subject among us fitness folk.
Some say it increases your risk of fainting, aneurysm, stroke, and blood vessel damage. They also claim there’s no evidence that it improves your performance or makes lifting any safer, so it’s all risk and no reward.
This is why many trainers tell their clients to breathe continuously while lifting, why doctors often tell their patients not to use the Valsalva maneuver, and why the American Heart Association warns against it, too.
A few minutes of digging on the Internet brings up videos of people collapsing, dropping barbells on themselves, and passing out and crashing face first into the ground. (I’ll spare you the gory details, but if you want to see for yourself, Google “original deadlift passout video.” It’s not pretty).
Others say the Valsalva maneuver is not only safe, but an essential technique for safely lifting heavy weight.
Who’s right?
Well, the short story is this:
The Valsalva maneuver could increase the risk of stroke, blood vessel damage, and fainting, but only for a handful of people with a high risk of cardiovascular problems. For otherwise healthy people, the Valsalva maneuver is a safe way to you lift more weight and will probably lower your risk of injury, too.
By the end of this episode, you’ll know what the Valsalva maneuver is, why people use it, whether or not it’s as dangerous as many people say it is, who should and shouldn’t use it, how to do it correctly, and more.
Let’s start at square one.
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This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: www.muscleforlife.com/signup/
Bodybuilder Ben Pakulski interviews me on his podcast to talk about how to structure a diet to get extremely lean, fasting, planning your diet over several months, supplements for fat loss, book publishing, and more.
This interview is different from my normal routine of drilling deep down into one topic, because Ben wanted to cover a lot of different topics including the finer points of getting lean, the ins and outs of self-publishing, and the hard lessons we’ve learned growing both as individuals and businesspeople.
For example, we discuss the value of suffering when it comes to achieving our goals, how to decide what projects are worth pursuing and which aren’t, what it takes to be the best at something, and really anything else that popped into our heads. :)
6:56 - What should people expect if they’re trying to get shredded?
8:28 - How does our unique physiological conditions affect fat loss?
11:00 - What are some of the challenges with tracking macros?
13:12 - What are your thoughts on muscle loss during extreme dieting?
16:38 - What was your experience with fat gain while fasting?
20:33 - What is your cut process?
27:12 - What’s the story behind writing Bigger, Leaner, Stronger?
30:32 - What are the main points in Bigger, Leaner, Stronger?
31:18 - Why do you recommend compound lifting and what is your experience with it?
34:13 - What do you recommend for people who don’t naturally fit a traditional exercise program?
39:58 - What advice do you have for people who want to start a business in the fitness industry?
44:52 - How do you overcome feeling like an imposter in the fitness industry?
53:56 - How do you grab people’s attention with content marketing? What’s the future of content marketing?
57:39 - What is muscleforlife.com and what is in store for its future?
59:31 - Where can people find you?
59:49- What books do you recommend for personal development, business, and fitness?
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Click here: https://www.muscleforlife.com/signup/
When it comes to building muscle and losing fat, most people “in the know” agree on at least a few things:
-A high-protein diet is best.
-An energy surplus is necessary for maximizing muscle growth.
-An energy deficit is necessary for losing fat.
In fact, those fundamentals are so well established both scientifically and anecdotally that they form a litmus test of sorts for diet “gurus” and methodologies
If someone claims otherwise–that a low-protein diet is optimal or that you don’t have to worry about calories if you “eat clean,” for example–you should ignore everything they say.
That may sound harsh but, as you probably know by now, one of the biggest barriers to getting fit is just figuring out who to listen to.
Just because someone sounds smart doesn’t mean they know what he’s talking about. A degree doesn’t mean she can get results. A great body doesn’t mean he also has a reliable, universally workable system for getting there.
Determining who is and isn’t full of shit can be tricky, but know this:
One of the easiest ways to quickly assess the reliability of a self-style fitness expert is their grasp of the the non-negotiable fundamentals of dieting.
If someone…
-rejects the laws of energy balance…
-claims certain foods make you fat by “clogging your hormones”…
-rants about how sugar is ruining your life…
-pushes other foods as the “keys to weight loss”…
-or otherwise claims how a century of metabolic research has it all wrong and he knows better…
…he should be defrocked, pilloried, and exiled. He’s a fitness Flat Earther.
I don’t care if these misguided people have good intentions, either. If they’re going to step up on the stump and gather a crowd, they now have a responsibility to be well informed. We all have a right to ignorance but not to infect others.
As the saying goes, hell is full of good intentions but heaven is full of good works.
Today I talk with Stephen Guise, author of the book Mini Habits: Smaller Habits, Bigger Results.
Now, habits and routines is a trendy topic these days that has been basically beaten to death, and that’s why I wanted to get Stephen on the show to talk about a little subcult of the habit space that I thought you might find interesting and helpful.
Specifically, the “mini-habit” movement that he has created with his bestselling book, and how you can use these mini-habits to make behavior change as easy and painless as possible.
If you don’t struggle with breaking or making habits, you probably won’t find this episode very helpful, but if you do, it may just change your life.
Here’s a little sneak peek of what we talk about:
- How do mini habits contribute to larger, long-term goals?
- How do cues and rewards help us make or break habits?
- How do mini habits affect our ability to handle discouragement?
- What are some good mini habits for diet?
- And more…
7:14 - What is a mini habit?
8:04 - What are the benefits of mini habits?
8:47 - What is ‘cue and reward’ behavior?
11:16 - What personal failures led you to create mini habits?
12:34 - What helped you get through discouragement?
17:26 - Why does doing a little bit every day have a greater impact than doing a lot in one day?
22:45 - How do mini habits defeat discouragement?
23:47 - What are some transformational mini habits that benefit health, money, and our career?
26:07 - What is the psychological value of not breaking the cycle of mini habits?
32:42 - How do you know when something has become a habit?
34:29 - What are some good mini habits for diet?
38:26 - What are your thoughts on meta-habits?
53:07 - What did you learn from taking cold showers for 30 days?
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According to weightlifting purists, if you’re not squatting, you’re not doing it right.
Sure, you can get a decent set of wheels without squatting (there are plenty of other exercises you can do to train your quads, hamstrings, glutes, and calves), but the reason the squat reigns supreme is it’s freaking hard.
The squat requires just about every major muscle group in your body to work in concert to generate a tremendous amount of force, as well as near picture-perfect form if you’re going to ever put up impressive numbers.
You can cheat your way through the bench press and even the deadlift and eventually move heavy loads, but not the squat.
If you don’t have the whole-body strength and technique, there’s no way to wiggle or jigger the weight up. You just get stuck.
A good squat is worth a lot more than bragging rights, though.
It’s also one of the single best exercises for developing every major muscle group in your body, from nosehole to butthole, snout to tail.
If you do it correctly, that is.
Let’s get to it.
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This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
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Click here: www.muscleforlife.com/signup/
In this episode, I speak with the grandfather of barbell training, Mark Rippetoe, who has given us many a great things, like Starting Strength and Practical Programming.
I’m a fan of Mark and his work, of course, because nobody has done more to promote, teach, and defend barbell training than Rip, and because he’s extremely disagreeable, which always makes for a fun conversation.
In this interview, we talk the squat, an exercise Mark kinda likes. In fact, he says that there are few things graven in stone, except that you have to squat or you're a pussy.
And whether you agree or not, I think you’re going to find today’s talk helpful. You can find the basics of good squatting in Mark’s book Starting Strength, but once you get some experience under your belt, you begin to wonder how to optimize the movement.
For instance, you’ve probably wondering...
- Should you high- or low-bar squat?
- Should you squat with a narrow or wide stance?
- Should you use paused reps?
- Should you use weightlifting shoes?
- What are the best cues?
In this episode, Mark is going to answer all of those questions and more. By the end, you’ll know more about squatting than 90% of the people in your gym, including the trainers.
11:12 - What is The Barbell Prescription about?
14:52 - What are you thought on high bar versus low bar squatting?
28:11 - Which is better for squatting - a narrow or wide stance?
33:57 - What are your thoughts on pause reps?
38:07 - What are your thoughts on heels elevated on plates?
42:07- What are your thoughts on weightlifting shoes?
43:16- What are coaching cues that you recommend?
50:30- What are your thoughts on the safety bar?
51:31 - What are your thoughts on functional training?
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If there’s one thing that would-be diet “gurus” everywhere agree on, it’s that a low-sugar diet is one of the most reliable ways to lose weight.
Cut the heinous sugar molecule out of your life, they say, and watch the pounds melt away.
Keep eating it regularly, though, they claim, and you’ll always look in the mirror with shame.
(Yeah, you know, I like to flex my lyrical muscles too…)
…
Please clap?
Er, anyway, sugar’s relationship to weight loss is all so neat and tidy…until someone like me comes along and points up the glitches in the matrix.
You know, the professor that lost 27 pounds in 10 weeks on a “convenience store diet” consisting of protein shakes, Hostess and Little Debbie snacks, sugary cereals, and Oreos.
How in the hell?
Or the well-designed and well-executed studies that have found no difference in weight loss whatsoever between low- and high-sugar diets.
Uh, that’s just funding biases, right?
Well, we’re going to clear all the fog in this episode. By the end, you’re going to know what sugar is, how your body reacts to it, how it does and doesn’t affect weight loss, and what, if any, changes you need to make to your diet to lose weight with ease.
Let’s start at the top.
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In this episode I interview Wade, who recently completed my 90-day coaching service, to hear his story.
He shares how he found his way to me and my work, including what he had tried previously, how things changed after he started implementing the advice in my books and articles, and how my 90-day coaching service helped him take his body to a whole new level.
As with everything, nothing ever goes exactly as planned, and learning to adjust and adapt to conditions is an important part of the fitness game, which is something Wade has experienced firsthand.
He has run into a number of stumbling blocks along the way that most of us can relate to, including exercise and meal scheduling troubles and hunger, cravings, and dietary temptations to stray, and in our chat, Wade shares what has helped him navigate these barriers skillfully and prevent them from getting in his way.
So, if you like hearing motivational stories about how people have changed their bodies and lives, and if you want to pick up a few tips that may help you along in your personal journey, then this episode is for you.
5:34 - What’s your fitness story before you found my work?
9:10 - How did it go when you started the Bigger, Leaner, Stronger program?
13:21 - What was your daily workout routine?
13:34 - Why do you like working out early in the morning?
15:16 - Why do you like to eat fewer meals every day?
21:15 - What was your experience with our coaching service?
24:10 - What were the problems in your diet?
25:00 - How did you overcome your diet problems?
32:00 - What were your results after our coaching program?
35:22 - What are your fitness goals after our coaching program?
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You’ve probably heard that creatine is one of the few supplements that don’t suck…and you’ve heard right.
It’s the most well-researched molecule in all of sports nutrition–the subject of hundreds of scientific studies–and its benefits are clear:
What isn’t so clear, though, is which form you should take and why.
Is something fancy sounding like creatine nitrate worth it?
What about ethyl ester or hydrochloride?
Liquid or powder?
Buffered or micronized?
Or can the old faithful creatine monohydrate give you everything you need?
Well, this episode is going to answer all these questions and more, and by the end, you’ll know how to get the most bang for your creatine buck.
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This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
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You’ve counted every calorie and checked them twice.
You’ve logged every step and rep, every day.
You’ve bought every supplement that might possibly help.
And you’re still not losing weight.
What the hell?
You know how a calorie deficit works and you’re not overeating.
You know how to prevent “metabolic damage” and aren’t starving yourself.
And you know you’re working way too damn hard in the gym to see the same dismal sight in the mirror and on the scale every day.
Well, when the “obvious” reasons for a weight loss plateau are eliminated, the culprit is often water retention. And when water retention is the problem, it’s important that you address it correctly.
If you do what most people do–exercise even more and eat even less–you’ll likely make the problem even worse.
The emotional firestorm of anger and frustration will burn even hotter…and the only hope for extinguishing it will likely become a long, greasy binge.
I don’t want that to happen to you.
So in this episode, I’m going to break it all down: what causes water retention, what works for getting rid of water weight and what doesn’t, and more.
Let’s get to it.
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The health and fitness space is full of gimmicks and gimcracks that promise to help you lose weight, look sexier, and get healthier.
You know, things like…
-Detox teas and “cleanses”
-Starvation (and overly restrictive) diets
-Overhyped nutrition “hacks” (like intermittent fasting and ketogenic dieting)
-Testosterone boosters
-Estrogen blockers
…just to name a few.
The sad truth is if you simply ignored most everything published in most fitness magazines and on most fitness websites and just stuck to the basics of energy balance, macronutrient optimization, compound weightlifting, and progressive overload instead, you’d be far better for it.
You’d be able to gain muscle and lose fat with ease, and you’d be able to do it eating foods and doing workouts that you actually enjoy.
If you want to speed up the process, though, or optimize other aspects of your health and performance, you can go a bit further.
You can take the right supplements, for example, incorporate mobility work into your exercise regimen, and take simple steps to improve your sleep quality.
And that’s where infrared sauna enters the picture. It isn’t necessary by any means, but depending on whom you listen to, it can be a boon to your overall health and wellbeing.
That’s why this technology has been getting a lot of attention recently, and if you poke around online, you can find doctors, trainers, and “gurus” singing its praises.
According to its proponents, infrared sauna can…
-Detoxify your body
-Enhance circulation
-Promote weight loss
-Lower blood pressure
-Increase immunity
-Relieve aches and pains
-Reduce muscle soreness and speed recovery
-Improve skin health and appearance
-Fight cancer
On the other hand, skeptics and detractors say that most of the hype is humbug, and that these devices are little more than overpriced space heaters.
Who’s right?
Well, when you look to the scientific literature, you discover that the answer is somewhere in the middle.
The long story short is infrared sauna does appear to deliver some health benefits, including reduced joint pain and stiffness and improved blood vessel function, but it can’t do what many people hope: it can’t “detox” your body, help you lose weight faster, boost your immune system, or prevent cancer.
And in this episode, we’re going to break it all down.
By the end, you’re going to know what infrared saunas are, how they work, how they can (and can’t) benefit you, how to use them properly, and more.
Let’s get started.
6:26 - What is infrared sauna?
7:22 - Is infrared sauna safe?
11:14 - What are the benefits of infrared sauna?
15:39 - Does infrared sauna improve your physical performance?
18:06 - Does infrared sauna enhance recovery after training?
18:36 - Does infrared sauna improve your mood?
19:34 - Does infrared sauna improve your skin health?
20:16 - Does infrared sauna help fight cancer?
20:39 - Can infrared sauna help prevent sickness?
21:32 - What’s the best way to use an infrared sauna?
23:10 - What’s the best type of infrared sauna?
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This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: www.muscleforlife.com/signup/
You’ve probably heard that herbs, spices, and essential oils can do many wonderful things for your body, like balance your hormones, reduce inflammation, improve your gut health, speed up fat loss, and more.
How true are these claims, though?
Can you really help “optimize your body” by sprinkling some goodies on your meals and huffing nice-smelling oils?
Can the pigment in curry really improve your joint health?
Does adding cinnamon to your oatmeal really help control your blood sugar?
Is garlic the super antioxidant, immune-boosting, cancer-fighting wunder-spice that many people say it is?
Well, this is what we’re going to explore in today’s episode with Kurtis Frank, who is the co-founder and was the lead researcher of Examine.com, as well as the Director of Research for my supplement company, Legion Athletics.
Kurtis has researched spices, herbs, and essential oils extensively and has a lot of insight to share. As you’ll see, a lot of the marketing hype used to sell us on these things is unwarranted, but there definitely are a handful of winners that deserve some attention.
So...if you’ve wondered if spices like turmeric, cinnamon, garlic, cocoa, and rosemary, and essential oils like lemon, rose, and lavender can actually improve your health and well-being, then this episode is for you.
6:47 - What are spices & herbs?
9:00 - What are the health benefits of Cinnamon?
10:12 - How much cinnamon do you need to consume to cause an effect?
11:14 - What are the health benefits of peppermint and saffron?
14:09 - What are the health benefits of turmeric and curcumin?
16:14 - What are the health benefits of garlic?
19:46 - What are the health benefits of rosemary?
22:59 - What are the health benefits of ginger?
25:46 - Do spices promote fat burning and boost metabolism?
29:34 - What are the health benefits of cocoa?
31:14 - Do essential oils have health benefits?
38:41 - What are the health benefits of rose, lavender, and lemon scented essential oils?
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In this episode, I speak with Greg Nuckols who’s a world-record holding powerlifter, researcher, and coach, and one of foremost authorities on the science of strength training.
Greg also produces a fantastic monthly research review along with Dr. Eric Helms and Dr. Mike Zourdos, called MASS (www.strongerbyscience.com/mass), and in this interview, Greg is going to break down one of the studies analyzed in their review.
The study he’s going to discuss looked at what many people call the “mind-muscle connection” and how it relates to muscle and strength gain. In this discussion, Greg explains what the mind-muscle connection is, what this study has to say about it and how that squares with the rest of the literature, how you might incorporate into your training and what to expect from it, and more.
4:30 - What are cues and the mind and muscle connection?
11:43 - What’s the value of cues if you’re already lifting at a high RPE?
19:09 - What are your thoughts on how external cues help muscle growth?
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This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: www.muscleforlife.com/signup/
Salt has been with us for thousands of years.
The Egyptians used it in religious rituals and trade.
The Greeks bought slaves with it.
The Romans paid their soldiers with it (hence the word “salary”).
European plutocracies ran on salt, Confederate troops suffered for want of it, and these days, it can be found in pantries everywhere.
Salt was once a precious resource and now it’s a humdrum condiment.
C’est la vie. 😉
Salt–the most important mineral in human history–has become even less than a lowly condiment, actually.
It’s now one of the most demonized nutrients in our modern diets.
The US government has been warning us about the (supposed) dangers of salt for decades now, which include an increased risk of heart disease and stroke.
Newer research casts doubt on these assumptions, though, suggesting that it may not be as harmful as we once believed.
Well, in this episode, we’re going to break it all down and learn…
-What sodium is.
-Why sodium is (apparently) bad for you.
-How much sodium you should eat.
-How much sodium is too much.
-How to control your sodium intake.
And more…
Let’s get started.
3:27 - What is sodium?
5:06 - Why are we told that sodium is bad?
9:32 - How much sodium should I have every day?
12:48 - Does sodium intake affect weight loss?
14:52 - How do you reduce your sodium intake?
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Most people are preoccupied with trying to lose weight, but here’s something they don’t know:
It’s only the first step to getting the body they really want.
Because once you’ve lost the weight, you have to keep it off, and that can be just hard, if not harder.
That’s why research shows that dieting simply doesn’t work for most people. Sure, they can step into the breach and lose weight, but many regain it all afterward.
If you’ve dieted before, you probably know how it goes.
After months of restrictive eating and battling with hunger and cravings, it feels downright cathartic to stop worrying about every little calorie and just let go.
And it’s just a little horrifying to see just how quickly you can undo months of hard work when you do.
It’s also hard to forget that experience the next time you consider dieting. Why bother if you know you’re just going to tumble back to square one?
Well, that’s where reverse dieting can help.
It involves gradually increasing your calories after a period of caloric restriction, and with it, you can avoid accidental overeating (or, worse, bingeing), and unwanted fat gain.
You see, losing weight changes more than your appearance in the mirror.
It also produces a host of physiological adaptations that, in short, encourage you to move less and eat more, and prime your body to rapidly regain the fat that you lost.
This is why many people find it so hard to smoothly transition from weight loss to weight maintenance.
The good news, though, is if you navigate this treacherous post-diet period skillfully, you can come out unscathed, and poised for long-term success.
Reverse dieting is a powerful tool to help you with this, and it boils down to three simple steps:
1. Do a lot of heavy compound weightlifting.
2. Eat a high-protein diet.
3. Gradually increase your caloric intake.
Why can some people do things so much better than others?
There’s a question us humans have been wondering about for a very long time.
Many believe it’s due to extraordinary amounts of innate talent--that nature ultimately dictates who can do what and how well they can do it, and that our strengths and weaknesses are more or less immutable.
On the other hand, some people say that talent has very little to do with it, and that outstanding abilities can be mostly explained by hard work and dedication, which anyone has the capacity for.
This is a confusing topic for good reason. We’ve probably known people who have gotten very good at things without appearing to work very hard at it, as well as people who initially displayed absolutely no aptitude for something work tirelessly at it for years without ever becoming excellent.
What does this mean? That luck and randomness are the best predictors of success in any field and endeavor?
Well, according to my guest on today’s episode, Geoff Colvin, both talent and hard work don’t greatly correlate with acquiring top-tier abilities, a specific kind of work does: deliberate practice.
In his book, Talent is Overrated, Colvin explores every angle of this conundrum and uses interesting stories, scientific research, and personal experiences to make a compelling case for what it really takes to go from bad to good to great.
In this episode, Geoff and I discuss why “talent” is often an illusion, what deliberate practice is and isn’t, and how you can incorporate it into your life profitably, why the infamous 10,000 hour rule is misleading, and more.
6:21 - How important is natural born talent in the journey to become the best in your field?
15:06 - What is deliberate practice?
28:33- What drives people to become a master in their field?
34:32 - What is the 10,000 Hours Rule and is it true?
38:16 - How much deliberate practice does it take to master a skill?
43:18 - What are some techniques to improve memory?
50:00 - What is your new book about?
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Drinking enough water every day is like flossing.
It’s one of those “annoying” little habits that’s hard to embrace but pays big dividends.
“Wait…is flossing really that important?” you ask?
Surprisingly, yes.
Research shows that periodontal disease subjects the body to high levels of bacterial exposure, which increases the risk of heart disease.
Studies also show a strong association in the elderly between overall dental health and all-cause mortality (death from all causes).
So…floss every day! 🙂
(This floss by Oral B kick ass by the way–it’s strong, doesn’t fray, and doesn’t get stuck nearly as easily as others I’ve tried.)
Anywho, back to the subject at hand: how much water you should drink.
Water intake isn’t associated with all-cause mortality like gum health, but it’s still vitally important for optimizing health and performance.
The bottom line is if you’re currently not drinking enough water, you’re going to notice several immediate benefits by increasing intake to optimal levels.
In this episode, you’re going to learn about those benefits as well as how much water you should be drinking.
So let’s get to it!
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This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: www.muscleforlife.com/signup/
What determines the true limits of our physical performance?
It it mostly hard-wired physiological factors that can’t be changed, or is it more nuanced than that?
What about psychological factors? How much does the “inner game” affect the “outer game,” and how much is this under our control?
People have been searching for answers to these types of questions for decades now, and new research has provided some pretty surprising insights.
That’s why I wanted to talk to Alex Hutchinson, who’s been studying all of this for over a decade. In case you don’t know of Alex, he’s an award-winning science journalist, former physicist and national-class runner, regular columnist for publications like Runner’s World, Outside, and The New York Times, and in my opinion is one of the best fitness writers around.
He has a new book out called Endure that dives deep into the fascinating science of human performance and potential, and in this interview, he shares with us some of the key takeaways from the extensive research that went into the project as well as some highly practical strategies and techniques we can use to increase our capacity for physical and mental output.
4:58 - What are the latest studies on the physical limit for a human?
8:32 - How much does our mental dialogue effect our pain tolerance?
11:06 - How much of our physical pain is determined from preconceived ideas versus our thoughts during the moment?
12:25 - What are some psychological coping strategies to increase your pain tolerance?
15:07 - What is motivational self talk and does it enhance performance?
27:30- What is electric brain stimulation?
35:23 - What is an example of positive self talk?
39:15 - Does your psychological tolerance increase when your physical tolerance increases?
54:53 - Where can people follow you and find your work?
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Losing weight fast is really easy.
Eat as little food and do as much cardio as you can for the next month or two, and you’ll lose weight fast. I promise.
You might be disappointed in the end, though, even if you can suffer through it.
Why?
Because while the scale will proclaim a victory, the mirror will disagree. You may not look as fat as before, but you’re going to look more skinny fat, and that’s not the goal.
You see, the standard “starve yourself skinny” approach to dieting burns fat, but it also burns muscle, and that’s no good for your body composition.
That’s why your goal shouldn’t be to “lose weight,” but to “lose fat, and not muscle.”
And that’s what you’re going to learn about in this episode. You’re going to learn how to lose weight fast, but also how to do it in a way that preserves your muscle (and sanity).
It’s pretty easy, too. There are just five steps:
1. Use an aggressive (but not reckless) calorie deficit.
2. Eat a high-protein diet.
3. Do a lot of heavy compound weightlifting.
4. Use high-intensity interval training to burn fat faster.
5. Take fat loss supplements that actually work.
Let’s go over each.
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The fitness industry is extremely tough to navigate as a beginner because of the sheer amount of “gurus” proclaiming they have the “secrets” to getting ripped.
If you hit the popular fitness sites, you’ll find contradictory advice at every turn.
-Some people say you have to eat bland “clean” foods to get ripped, while others will say you can do it eating junk food.
-Some say you should focus on higher rep “pump” training, while others say you have to focus on heavy lifting.
-Some say you have to eat meals every few hours, while others say meal frequency is irrelevant.
-Some say high-protein diets are key, while others say it’s not that important.
-Some say genetics play a huge role, while others say they’re barely a factor.
How can you know who’s right and who’s wrong? How can you know who to listen to?
Well, I used to wrestle with all these issues and have not only escaped the maze but, ironically, have become something of a fitness guru myself. In this episode, I want to share with you 5 criteria you can use to judge if someone is worth listening to or not.
Let’s get started.
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Imagine if you could fall asleep easily and quickly.
Imagine if you slept deeper and didn’t wake up several times per night.
Imagine waking up feeling rested, restored, and rejuvenated.
Well, this isn’t supposed to be a fantasy. In fact, it’s how your body is programmed to work.
Unfortunately, though, we can screw this programming up through simple, innocent mistakes.
Many people making these mistakes and, unwittingly, turn to hypnotics and sedatives to combat their sleep troubles.
This opens the door to some rather serious side effects, such as…
-Depression
-Delirium
-Nightmares
-Hallucinations
-An increased risk of infections, cancer, and overall mortality.
Not to mention problems relating to drug tolerance, which necessitates ever-increasing prescriptions and dosages.
The good news, though, is many people experiencing sleep troubles don’t need drugs to get a good night’s sleep.
Instead, they just need to change some of their daily habits and routines.
And that’s what you’re going to get from this episode: 7 science-based strategies to get more and better shuteye.
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This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: www.muscleforlife.com/signup/
Today I talk with Steve Magness, an elite-level runner, running coach, exercise physiologist, and author.
His latest book, Peak Performance, is a detailed and practical overview of the science of optimizing your mental and physical performance, and in this interview, we discuss some of the key takeaways from the book, including how to use stress and recovery to stimulate progress and growth, how to prime and prepare yourself for optimal performance, and how to avoid overwhelm and burnout.
Here’s a little sneak peek of what we talk about:
- How much “deep work” can we really do in a day?
- A handful of simple recovery strategies we can use in our day-to-day lives.
- How self-talk affects our mental and physical state.
- How we can positively change the way we view and react to stress.
And more…
4:30 - What is the stress and recovery model and is it effective?
9:00 - How much time should people do deep work per day?
15:48 - What are some recovery strategies we can use in our day-to-day life?
21:49 - How can we change the way we react to stress?
24:48 - What is tend-and-befriend?
29:40 - How does self talk affect our mental and physical state?
31:37 - What is an example of positive self talk?
56:10 - Where can people follow you and find your work?
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I’m not sure any of us can say why, but having abs is cool.
They’re sexy, something to be proud of. To show off, even. They’re the fitness equivalent of “having arrived.”
That’s probably why many people start working out with the sole purpose of getting a six pack.
And then the confusion begins.
Diet after diet, workout after workout, supplement after supplement, all claiming to be the key to getting a ripped core.
Frustration is next.
After months of trying anything and everything, still no abs. Just belly flab.
Well, if you can relate to any of that, you’ve come to the right place, because in just a few minutes, you’re going to know the exact steps to get abs.
And I think you’re going to be happy to see that it’s much easier than you’ve been led to believe by mainstream “gurus.”
At bottom, there are just three things you have to do to get the abs you really want:
1. Lose the belly fat.
2. Do a lot of heavy compound weightlifting.
3. Do the right ab and core exercises.
Yup, that’s it. No “weird tricks” or strange diets or silly supplements.
Let’s take a closer look at each of these steps.
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In this episode I interview Jared, who recently completed my 90 day coaching program, which helped him lose 23 pounds, 6% body fat, and 5 inches off his waist while also gaining a significant amount of strength on all of his major lifts.
Even more impressive is the fact that he did this at 42 years old with a family and a full-time job, and in this interview, he’s going to walk us through his journey. He’s going to share with us what he’d done previously and what worked and what didn’t, how he found his way to me and my coaching service, and how he and his coach worked through a number of challenges and the biggest lessons he learned along the way.
4:09 - What was your fitness journey like before starting our coaching program?
7:31 - How did you find us?
9:29 - What are some of the obstacles you had to overcome?
13:11 - What was your body fat and weight before and after our coaching program?
13:52 - Are you currently maintaining or bulking?
21:02 - How did you manage your diet during the holidays?
22:34 - What was your diet while you were cutting?
26:19 - What did your workout program look like?
28:27 - How has being healthy and fit impacted other areas of your life?
30:32 - How has being healthy and fit impacted your psychology?
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Bulking is a controversial topic.
Some say it’s the only way to gain muscle effectively, and others say it’s a relic of the Dark Ages bodybuilding.
“You gotta eat big to get big,” the former say.
“No,” the latter reply, “you just have to eat right.”
That is, traditional bulking maintains that, to achieve maximum muscle growth, you should do whatever it takes to cram down thousands of calories per day (GOMAD, for example), and accept rapid fat gain as a price to be paid.
Followers of the new philosophy, however, say that you don’t have to eat a large surplus of food and gain a large amount of body fat to build muscle effectively.
If you train right, and ensure you’re recovering adequately, they claim, you don’t need to cudgel your body with calories to grow.
Who’s right? Well, both are.
Old-school bulkers are correct in that you need to eat more food than usual to build muscle efficiently, and new-schoolers are correct in that ballooning your body fat percentage is not only unnecessary for muscle building, but detrimental.
There’s a sweet spot is in the middle, which is where clean bulking enters the picture.
It marries what bodybuilders have known anecdotally for decades with what modern scientific research into muscle hypertrophy has revealed, giving you the best of both worlds.
In other words, clean bulking allows you to gain muscle as quickly as possible, without forcing you to get fat in the process.
And in this episode, we’re going to break it all down.
You’re going to learn where “dirty bulking” misses the mark, why clean bulking works better, and how to actually go about doing it.
Let’s get started.
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This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: www.muscleforlife.com/signup/
Pre JYM is one of the most highly rated pre-workout supplements on the market today, and it’s no surprise why.
It boasts a long list of active ingredients, it contains no proprietary blends, and its formulation appears to be backed by sound scientific research.
It’s also quite similar to my pre-workout Pulse because both contain citrulline malate, betaine, and beta-alanine, so many people wonder how the two compare.
So, how good is Pre JYM? Well, the short story is this:
Pre JYM’s formulation is better than many other pre-workouts on the market. It contains several high-quality ingredients at clinically effective levels and will likely enhance your physical performance and mental alertness.
That said, Pre JYM also contains ingredients that don’t make sense given the formulation, as well as ingredients that are included at suboptimal dosages.
Pulse, on the other hand, contains fewer ingredients, but all are chosen for good reason and included at clinically effective levels. Thus, it’s likely to deliver more bottom-line benefits and results.
Let’s find out why.
6:15 - What does science have to say about Pre-Jym?
6:42 - What is Creatine HCL?
7:49 - What is the clinically effective dosage of creatine?
9:27 - What is beta alanine?
10:04 - What is the clinically effective dosage of creatine?
10:32 - What is betaine?
10:59 - What is the clinically effective dosage of betaine?
11:17 - What is taurine?
12:13 - What is n-acetyl cysteine?
13:11 - What is the clinically effective dosage of n-acetyl cysteine?
13:44 - What is alpha gpc?
14:21 - What is the clinically effective dosage of alpha gpc?
16:00 - What is citrulline malate?
17:00 - What is the clinically effective dosage of citrulline malate?
17:19 - What is beetroot extract?
18:26 - What is the clinically effective dosage of beetroot extract?
19:18- What is branched chain amino acids?
22:47 - What is tyrosine?
23:53 - What is the clinically effective dosage of tyrosine?
24:25 - What is caffeine?
24:44 - What is the clinically effective dosage of caffeine?
25:05 - What is huperzine a?
27:19 - What is the clinically effective dosage of huperzine a?
28:08 - What is black pepper extract?
29:18 - What does science have to say about Pulse?
32:38 - What is l-ornithine?
33:23 - What is the clinically effective dosage of l-ornithine?
33:56 - What is l-theanine?
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If you ask the average gymgoer what single physical factor most affects muscle growth and fat loss, they would probably answer “testosterone levels.”
And they’re right.
Testosterone is certainly a primary hormonal driver of muscle growth. Research has shown that anabolic steroids, which drastically raise testosterone levels, given to even young, healthy men can induce muscle growth and fat loss without any exercise whatsoever.
Thus, it would be fair to assume that the higher our testosterone levels are, the more muscle we build and the leaner we get, right?
Well, this is where things get interesting.
Let’s dive in.
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Blood flow restriction training is making waves of late.
It sounds new. It sounds scientific. And some are saying it’s revolutionary.
Well, it also smacks of artifice. Like it was contrived by marketers to sell the latest round of magazines, pills, and powders.
And so if you’ve been skeptical, good. You should be.
You see, the more time you spend educating yourself in the ways of muscle building, the more you become certain of one thing:
If something sounds too good to be true — too easy, too effective, too innovative — it almost always is.
Is that the case with blood flow restriction training?
In this episode, Dr. Mike Zourdos is going to break it all down. He’s going to explain what blood flow restriction training is, how it’s supposed to increase muscle growth, what it’s best suited for, how to do it safely, and more.
In case you’re not familiar with Dr. Zourdos, he’s an assistant professor of Exercise Science at Florida Atlantic University, published scientist, and competitive powerlifter, as well as the head Powerlifting coach at Florida State University.
Mike also produces a fantastic monthly research review along with Dr. Eric Helms and Greg Nuckols, called MASS (www.strongerbyscience.com/mass), and this interview is actually based on one of the studies analyzed in their review.
11:07 - What is blood flow restriction training and how do you utilize it?
12:30 - Does blood flow restriction training increase strength and hypertrophy?
14:10 - Is blood flow restriction training safe?
15:21 - How much blood flow restriction is dangerous?
18:49 - When should we use blood flow restriction?
19:42 - How does blood flow restriction work and what makes it legitimate?
21:55 - How can you use blood flow restriction training after an injury?
30:26 - Is blood flow restriction training a good stand alone training method?
32:19 - Which areas of the body should you apply blood flow restriction?
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If you dread the idea of “dieting,” I understand.
Most diets feel more like punishment than self improvement.
Instead of educating you on how the metabolism truly works and giving you the tools you need to manage it effectively, most diet “gurus” resort to fearmongering and food restriction instead.
If you want to lose fat or build “lean muscle,” they say, you can kiss just about everything you like eating goodbye.
Grains…anything containing gluten or sugar…high-glycemic carbs…red meat…processed foods…fruit…dairy…caloric beverages…granola…it’s all gotta go.
All your toys. Throw all that shit into the fire. No pain no gain! Suffer now and live the rest of your life a champion!
Maybe you’re not up to this, you think. Maybe you’re not tough enough. You’ve always had trouble with willpower and dedication. Maybe abs aren’t really worth it.
On the other hand, who knows, maybe all you need in life is chicken, eggs, and vegetables? Starving children in Africa have it much worse…
Stop! Put the Kool-Aid down and slowly walk away.
What if I told you that you could dramatically transform your body eating foods you actually like…every day…7 days per week?
What if all you had to do to build muscle and lose fat was follow a handful of flexible dietary guidelines…not starve and deprive yourself?
And what if I promised you could forever break free of the restrictions and anxieties most people associate with dieting and learn to love it instead?
Too good to be true, you think? Downright heresy?
I know. I used to think the same thing. I now know the truth, though, and in this episode, I’m going to break it all down for you.
Let’s get to it.
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This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: www.muscleforlife.com/signup/
If you’ve ever wondered what a day in the shoes of yours truly is like, and how I generally think about and approach my work and life on the whole...then you’re in for a serious disappointment because it’s probably not nearly as glamorous as you might think.
Seriously though, this episode is actually an interview that I did with Dan Bradbury for his podcast, which is called The Business Growth Podcast, and I thought you all might find it interesting, so here it is.
In this interview, Dan and I talk about some topics that are more important than ever right now, including what gets in the way of us realizing our full potentials, what my daily routine looks like, what books have most helped me in my career, what are my most important pieces of advice for people who want to grow their businesses, and more.
Check it out and let me know what you think!
3:54 - How do you balance multiple businesses and family?
9:31 - What do you think gets in the way of people achieving their full potential?
18:39- What is driving your businesses rapid growth?
34:00 - What is your daily routine?
38:54 - What’s your opinion on human growth hormone spikes after heat exposure?
52:02 - What are the top three books that have had the greatest impact in your life?
65:34 - What’s the most important piece of advice you have for people who want to grow their businesses?
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Here’s an involable truth of nutrition science:
If you eat more calories than you burn, you’ll gain weight.
And the more calories you eat, the more weight you’ll gain, and the more of that weight is going to be fat.
That begs the question, though.
Is there a limit to how much fat you can gain in, say, a single day?
Can 24 hours of uninhibited gluttony really lead to several pounds of fat gain, as some claim?
Well, that’s what you’re going to learn in this episode.
The truth is that you can gain a large amount of fat from a single day of bingeing, but it’s probably less than you think.
By the end of this episode, you’ll know how your body stores fat, how much fat you can really gain in a single day, and how to minimize fat gain if you have your heart set on plundering the kitchen.
Let’s jump right in.
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In this episode, I interview my buddy Adam from the Mind Pump team to talk about, well, things. Life things. Business things. Personal things. All kinds of things that I hope you, dear listener, find interesting.
This interview is a departure from my normal routine of drilling deep down into one topic, because Adam and I go all over the place and share some of the hard lessons we’ve learned growing both as individuals and businesspeople.
For example, we discuss the difficulties we’ve had managing people in our businesses (and Adam shares a couple great tips that helped him improve), how to spot and eliminate “toxic” people from your life, how to have the “hard” conversations necessary for moving your life and relationships ahead, and more.
5:01 - How long did it take for you to build your team?
12:58 - When did you realize you didn’t like managing people in a business?
21:55 - How do you make your podcast stand out in the health and fitness field?
52:59 - What were the childhood traumas that you had to overcome?
71:51 - How do you end poisonous friendships?
98:59 - What’s MindPump’s ambition?
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Once upon a time, I was stuck in a rut.
Despite training 5 to 6 days per week, my weight wouldn’t budge…I couldn’t get stronger…and I hadn’t built any muscle to speak of in years.
What is an aspiring little “shredder” to do?
Well, I consulted the prestigious annals of broscience and quickly found the answer:
Eat more protein. A metric f$%# ton, to be exact.
And so the great protein gluttony began.
I double-scooped my protein shakes. I ate over a pound of meat per day. I popped hardboiled eggs like they were candy.
I was a good little bodybuilder… with (thankfully) good little kidneys. Thanks mom! (Just kidding–high-protein diets aren’t bad for your kidneys.)
Well, after a year of eating 400+ grams of protein per day… I had to face the facts.
It wasn’t working.
Despite all the gorging, I looked and weighed more or less the same and I was lifting more or less the same weights.
Nothing had changed, really.
Well…fool me once, shame on… shame on you. Fool me…you can’t get fooled again!
To my credit, I got wise, dramatically changed course with my diet and training, and finally escaped the crater of mediocrity. And along the way, I learned “little things” like how much protein to eat every day.
And here’s the long story short:
You don’t have to stuff yourself silly with protein to build muscle or lose fat, but you might have to eat more–or less–than you think.
And in this episode, I’m going to break it all down for you. By the end, you’re going to know exactly how much protein you need to eat every day based on your goals and why.
Let’s get started.
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This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: www.muscleforlife.com/signup/
If you’re like, well, most everyone, you have at least a little bit of joint pain.
Maybe it’s your shoulder, or your knee, or your hips, and maybe the pain comes and goes or maybe it lingers.
Maybe you’ve tried things to sort it out like stretching, resistance training, foam rolling, anti-inflammatories, and natural supplements like glucosamine chondroitin, only to be disappointed.
And now you’re looking for information on yet another supplement that promises to finally soothe your joint pain—collagen.
Can it?
Well, the long story short is yes, it absolutely can.
As with all natural supplements, some work better for some people than others, but there is good scientific evidence that collagen can indeed reduce joint pain and inflammation and even benefit people with healthy joints.
By the end of this episode, you’re going to know what collagen is, why people supplement with it, how it can improve your joint health, the best kind of collagen to take, and more.
Let’s get to it.
4:26 - What is collagen?
5:26 - Why do people take collagen?
6:05 - What are the benefits of collagen supplements?
8:02 - Why do athletes suffer from joint pains?
10:54 - What are the appropriate doses for collagen?
11:37- What are the results from taking collagen supplements?
13:35 - Do collagen supplements have any side effects?
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What would you rather have—a Rolex watch or more vascular arms, legs, and abs?
If you chose the latter, I like you, and you’ve come to the right place.
Because while I can’t help you get a shiny new Yachmaster, I’m going to show you exactly what you need to become the proud owner of some new skin-popping veins.
And yes, you can get more vascular even if you’re genetically the “smoother” type, like me.
If you’re worried that you’ll never get to admire the beauty of your vascular system, take heart. By the end of this episode, you’ll be on your way.
Let’s get to it.
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Choosing a workout routine can be a daunting task.
You have to decide how many days to train, which muscle groups to work on which days, which exercises to do, how many sets and reps to perform, how to program in progressive overload, and on and on.
It’s no wonder that so many people find weightlifting overwhelming and confusing, and why they often choose the simplest option: full-body workouts.
Most entail just a handful of exercises, don’t take too much time, and hit every major muscle group in the body, and popular strength training programs like Starting Strength, StrongLifts 5×5, and The Texas Method have conclusively proven that they produce results.
Seems like a 360-degree win, right?
Not necessarily.
The long story short is you can build a great physique using full-body workouts, but you’re probably going to get faster and better results with a different approach.
This is especially true if you’ve already been lifting weights for a bit, and in this episode, you’re going to learn why.
By the end, you’re going to know what full-body workouts are, who they do and don’t work well for, and how to get the most out of a full-body workout routine if you choose to follow one.
Let’s get started.
4:27 - What is a full-body workout?
6:23 - What are the problems with full-body workouts?
18:58 - What are the best exercises for full-body workouts?
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It’s 6 AM and you trudge toward the bathroom like it’s the gallows.
The cold winds of despair howl. Shadowy fingers clamp around your throat.
Today you face judgement. Today is weigh-in day.
You shuffle onto the scale and wait, like a deer gawking at the hunter’s rifle.
The number flashes onto the screen. Not a number but the number. That same…damn…scowling…mocking…number.
Why? Why the hell are you not losing weight?
You’re doing everything right, you scream. You’re following all the rules! Your diet is “cleaner” than an operating room. Your “carbohydrate curfew” begins at 7 PM sharp. You’re cycling this and restricting that…for what?
Well, I have good news for you:
-You’re not genetically cursed.
-Your metabolism is fine.
-Your hormones aren’t conspiring to keep you fat.
-You’re not eating too little of the “right” foods.
-It’s not the carbohydrates, dairy, or artificial sweeteners, either.
-The real reason you’re not losing weight is very simple. The solution is likely simple too.
So say goodbye to weight loss “secrets,” “tricks,” “hacks, ” and other quackery. You’re about to meet the real science and physiology of weight loss and trust me–you’re going to fall in love.
I know, I know. You don’t believe me yet but give me ten minutes and I’ll give you the keys to the weight loss castle.
Let’s begin.
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This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: www.muscleforlife.com/signup/
Every month or so I like to read a book that I hope will just make me a little smarter.
Well, this is one of the better “make me smarter” books that I’ve read in a long time. It’s chock-full of simple but profound psychological, behavioral, and economic insights that will make you a better thinker and decision maker and help you avoid some of the more common cognitive pitfalls that lead people astray in their lives, and the arguments and examples presented in the book are exceptionally clear and orderly, which gives you a firsthand look at how a brilliant mind works—an ideal to strive toward in your own reasoning and analysis.
This book is also a good read for anyone interested in becoming a better marketer, because great marketing ideas ultimately come from a deep understanding of human psychology and persuasion, from creative translations of observations about how people think and behave into commercial applications.
One of the things that most struck me while reading this book is just how easily we can be manipulated—and just how much of our personalities and lives can run on automatic—if we don’t make a conscious effort to at least consider zigging when something in us really wants to zag.
This is particularly relevant in today’s political and social climates. The propaganda machines of every side of every debate are in overdrive, and are more sophisticated than ever, but they still rely for their power on the exploitation of many of the thinking traps and cognitive biases discussed in this book. Simply reading about these inborn deficiencies doesn’t necessarily cure us of them, but hey, maybe they’ll help us see through some of the daily dose of demagoguery and agitprop.
Anyway, the bottom line is if you like to learn about what goes on behind the curtains of our minds and how it influences our attitudes, emotions, choices, and behaviors, then this book is for you.
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In this episode I interview Cassandra, who recently completed my 90 day coaching service. As you will hear, she had some pretty outstanding results. She lost about 25 pounds and 6% body fat while gaining strength on her key lifts in just 90 days.
In this interview, she is going to share a bit of her back story. She is going to share with us what she had done previously and where it got her, what worked, what didn’t work, and how she found her way to me, my work, and my coaching service.
She is also going to share some of the things she learned along the way.
As with anything, you go in with a plan, but then you have to adjust. You have to adapt to what actually happens and what actually works and what doesn’t.
In her case, she was running into a lot of morning hunger, so she talked with her coach to find the optimal meal timing, meal sizing, and meal composition. Specifically, she talks about how she ate her carbs throughout the day to stave off the hunger and ultimately stick to the plan and get the results she wanted.
4:48 - What were your results after our coaching program?
8:21 - How much weight did you lose?
9:17 - What led to your weight gain and how did you begin your fitness journey?
15:53 - How did you overcome your embarrassment of going to the gym?
26:14 - What were some of the obstacles you had during our coaching program?
26:41 - What was your meal plan?
40:51 - What are your goals after our coaching program?
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This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
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You’re probably here because you want to gain muscle or lose fat faster and you’re wondering if estrogen blockers can help.
You’ve probably also seen fantastical claims about what these drugs and supplements can do to your physique.
You’re not alone.
Thousands of others are searching about estrogen blockers every day, too, because they’ve heard the same blarney that brought you here.
And in this episode, we’re going to get to the bottom of it all.
Now, the war against estrogen is at a fever pitch these days because it’s riding on the coattails of its big brother, testosterone, which is also on a lot people’s minds.
It’s common knowledge that raising your testosterone levels can help you gain muscle and strength and lose fat faster, which is why more and more people are snapping up testosterone booster supplements and signing up for testosterone replacement therapy.
Most people also know that raising testosterone levels also raises estrogen levels, and that high estrogen levels is generally associated with higher levels of body fat, erectile dysfunction, and feminizing effects like gynecomastia.
Furthermore, it’s also often assumed that lowering estrogen levels in and of itself can improve body composition and virility, and especially in people that are “estrogen dominant” and thus incapable of gaining any considerable amount of muscle and strength.
Is all the estrogen hype warranted, though? And are estrogen blocking drugs and supplements effective, safe, and legal, like many people claim?
Well, here’s the long story short:
Synthetic estrogen blockers absolutely work. With the right drugs, you can plunge your estrogen to rock-bottom levels.
Unfortunately, however, that isn’t going to help you build a better physique, and it’s going to screw up your health, to boot.
And what about natural estrogen blockers?
Well, they’re even more worthless in that they won’t even significantly impact your estrogen or testosterone levels, let alone help you gain muscle or lose fat faster.
By the end of this episode, you’re going to understand all this and more, so let’s start at the top…
5:39 - What is estrogen?
7:01 - What are estrogen blockers?
9:38 - How do pharmaceutical estrogen blockers work?
11:31 - Why are estrogen blockers popular?
17:08 - Are estrogen blockers safe?
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If you’ve spent any amount of time lifting weights, taken a break for a bit, and then started back up again, you probably noticed that you seemed to regain strength and size much quicker than the first time around.
Well, this isn’t your mind playing tricks on you–the acceleration in progress is a scientifically verified phenomenon often referred to as “muscle memory,” but what is actually going on?
Neurological mechanisms can explain the rapid regain of strength, but not muscle size. Do muscle fibers have some sort of “memory” of their previous, more conditioned states? Or is something else responsible for these effects?
Let’s find out.
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In this episode, I speak with Dr. Mike Zourdos who’s an assistant professor of Exercise Science at Florida Atlantic University, published researcher, and competitive powerlifter, as well as the head Powerlifting coach at Florida State University.
Mike also produces a fantastic monthly research review along with Dr. Eric Helms and Greg Nuckols, called MASS (www.strongerbyscience.com/mass), and in this interview, Mike is going to break down one of the studies analyzed in their review.
The study he’s going to discuss is on training to failure, and in this discussion, Mike explains what training to failure is, how it relates to muscle growth, how necessary it is, how to best incorporate it into your training, and more.
6:36 - What is the study of training to failure and is it necessary
13:02 - When should you incorporate training to failure?
20:24 - How does training to failure effect strength and muscle growth?
27:10 - Does cardio with HIIT harm or improve muscle hypertrophy?
31:26 - Where can people follow you and find your work?
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Let’s face it.
A big reason we work out is to look good.
Yes, there are many other benefits beyond the physical, but what we see in the mirror every day matters. A lot.
That’s why a big part of staying motivated to stick to our meal plans and training programs is seeing progress.
And this is where the mirror can mislead.
You see, it takes longer than most of us realize to see marked changes in our appearance, and when the squishy parts don’t transform as quickly as we’d hoped, it’s easy to lose heart.
It can feel like all that work in the kitchen and gym is more or less for naught.
Well, if you learn to track your body composition properly, you can avoid these problems because you’ll know exactly what is or isn’t happening with your physique, and you’ll be able to then adjust your diet and exercise accordingly.
It’s pretty easy, too. There are just three steps:
1. Weigh yourself daily and calculate weekly averages.
2. Take weekly body measurements.
3. Take weekly progress pictures.
That’s all you have to do to always have an accurate snapshot of your body composition and a clear idea of which direction things are going in.
Let’s take a closer look at each.
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This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: www.muscleforlife.com/signup/
I have a rather long list of things in the fitness space that annoy the shit out of me.
To name a few…
If you feel the same way, you’ve come to the right place. We were tarred with the same brush.
And in this episode, we’re going to talk all about exercise and weight loss and how to best go about it.
I have good news, too.
You can reach your goals without sacrificing your life to the treadmill.
In fact, you can get as lean as you want without ever doing more than a couple hours of cardio per week.
(You can eat foods you actually like, too.)
If that sounds too good to be true, I understand.
Suspend your disbelief, though, and in ten minutes, you’ll know things most people will never know about not just losing weight but building a body they can be proud of.
Let’s get to it.
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In this episode I interview Jason Phillips from iN3 Nutrition, who runs a thriving coaching business that is particularly popular among Crossfitters.
Accordingly, Jason has worked with many Crossfit athletes, and many high-level Crossfit athletes, and has seen firsthand what a lot of extreme exercise and dieting can do to the body, and to the metabolism in particular.
In short, if you push the envelope too hard for too long, you can find yourself in a situation where your energy levels and mood are chronically depressed, it’s very hard to lose weight despite eating in what SHOULD be a calorie deficit, every workout is way more of a slog than it should be, your libido is gone, your sleep is disrupted, and your life is generally a lot less enjoyable than it used to be.
In this interview, Jason shares with us a bit of the Crossfit insanity that leads to severe symptoms of overtraining, as well as how he has helped people out of that rut, and we also discuss how to avoid falling into it in the first place.
8:16 - When Crossfit athletes push themselves too hard, how do you make them healthy again?
10:14 - Why are some Crossfit athletes suffering from hormonal issues?
11:57 - What makes you certain that your clients’ food logs are accurate?
13:12 - How do the health complications of Crossfit athletes impact their body composition?
14:14 - What does the path to sanity and health look like?
15:24 - How do your experiences with these athletes jive with the implications of the Minnesota Starvation Experiment?
17:18 - What shape are your athletes usually in?
23:08 - Why would a Crossfit athlete ever want to go on a lower carb diet?
24:10 - Is the Paleo diet still popular in the Crossfit world?
30:37 - Do you have any advice for normal, everyday people who are looking to get fit?
34:52 - Are there any general mistakes that everyday people can avoid?
36:42 - For the average person, what have you found has been the most effective when it comes to training and nutrition?
37:19 - Have you seen positive results with reverse dieting?
41:21 - What has your experience with an eating disorder been like?
51:10 - What keeps you going?
56:33 - Where can people find your work and reach out?
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Some people say that anterior pelvic tilt is caused by weak and tight muscles, and that it’s likely to lead to back pain, injuries, and other dysfunctions.
Others say that anterior pelvic tilt is totally normal and can’t be changed, so it’s not worth worrying about.
Well, the short story is that anterior pelvic tilt is normal and probably isn’t a major cause for concern. If it is a problem, it’s probably just poor posture, which can be corrected.
So, by the end of this episode, you’re going to know know what anterior pelvic tilt is, how it affects your body and physical performance, and what you can and can’t do about it.
Let’s get started.
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This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: www.muscleforlife.com/signup/
Nitric oxide supplements hit the bodybuilding scene about a decade ago, and they hit the ground running.
The first one to make waves was called “NO2.”
It became an overnight bestseller, and was quickly followed by a pile of “me too” products, which only served to further ratchet up the nitric oxide hype.
People were saying it’s the next creatine. A natural and safe alternative to steroids, even.
It could help you gain muscle and strength faster, we were told, as well as significantly improve blood flow, which would give you bulging biceps and, uh, other bulgy things. 😉
How true is all of this, though?
Do nitric oxide supplements really work, or are they just a waste of money, like most bodybuilding supplements?
Well, you’re going to find out in this episode.
We’re going to look at what nitric oxide is, what these supplements are comprised of, what science has to say about their effectiveness, and more.
Let’s get started.
4:09 - What is nitric oxide?
4:45 - What is a nitric oxide supplement?
5:25 - What are the benefits of nitric oxide supplements?
8:20 - What do nitric oxide supplements do?
9:02 - What are the best nitric oxide supplements?
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“You have to change up your workouts more.”
“You have to eat more protein.”
“You have to increase your time under tension.”
“You have to use more/less weight in your training.”
If you’re looking for advice on building muscle, you’ve probably heard plenty of one-liners like those.
If you keep looking, you’ll hear a lot more. And, after it all, you’ll probably wind up like most people–confused, frustrated, and overwhelmed by a sea of contradictory tips, “hacks,” strategies, and shortcuts, with no idea who to believe and what to do next.
Well, I have good new for you:
Out of all the possible things you could know about diet and training, 20% are going to give you 80%+ of your results.
In fact, I’d go as far as saying that the average person looking to build a lean, muscular, strong physique can learn everything they need to know in 7 to 8 hours of reading. (And that’s what I try to provide in my books.)
Don’t get me wrong–I’m all for continuing to learn and improve, but if you don’t manage your “information flow” properly, you can easily fall into the trap of “analysis by paralysis.”
So, this episode isn’t going to teach you everything you need to know, but it’s going to give you a thorough understanding of the fundamentals of muscle building. Put these five principles into use and you will see results.
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I don’t know about you, but I like simple.
And here’s a simple fact for you:
You don’t need to do anything particularly special or fancy to build the body of your dreams.
At least 80% of the game is just understanding and applying a relatively small number of physiological principles related to diet and exercise.
And I’d go as far as saying that the majority of what’s left is just patience and persistence.
You don’t need convoluted training programs or diets. You need fundamentals.
That said, once you have the fundamentals firmly in place, you can look to gain slight edges.
This is where things like supplementation, fasted training, periodization, and carb cycling come into play.
In this episode, we’re going to dive deep into carb cycling and learn what it is, how it (supposedly) works, and how to do it.
We’re also going to review many of the fundamentals that supercede it, and ultimately, we’re going to get an answer to the most important question:
Is carb cycling better than traditional dieting?
That is, can it really beat the simplest way to diet?
Let’s get to it.
3:49 - What is carb cycling?
5:29 - Why do people carb cycle?
7:48 - What are the myths of carb cycling?
12:12 - How much protein should I take on a carb diet?
16:55 - What is insulin and how does it work in the body?
19:15 - What is energy balance?
21:12 - How does protein effect insulin levels?
23:50 - Is carb cycling better for fat loss?
23:56 - Can you use carb cycling to build muscle?
29:37 - How do you do carb cycling?
30:42 - How do use carb cycling to lose fat?
34:11 - How do you use carb cycling to build muscle?
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Don’t buy into the bullshit. You can look and feel great at any age.
You don’t have to be in your 20s to be muscular, lean, and strong. In fact, play your cards right and you can show the “kids” how the fitness game really works.
If you’re willing to put in the work, you can become a shining paragon of health and vitality that time just can’t extinguish.
It’s not hard or complicated either. One part know-how, one part persistence, and one part patience, and voila, you’re there.
You see, less changes with age than you probably think.
The fundamentals of good dieting and effective training remain. Your body’s machinery still operates on the same instructions and still responds to the same stimuli. Take good care of it and it’ll serve you faithfully until your wheels finally stand still.
In this episode, I want to share with you a handful of strategies for maximizing your fitness at every age.
As you’ll see, the major difference between your younger and older years isn’t what you can do but how much. Older bodies love use but struggle with abuse.
So, let’s get started.
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This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: www.muscleforlife.com/signup/
If you want a short but fantastic primer on the basics of good marketing, including the primary goal of marketing, the fundamentals of good branding, product creation, advertising, and more, then you want to read this book.
One of the reasons I like it so much is it’s concerned more with high-level thinking than tactical application, and strives to give you principles that you can extrapolate into many types of actionables. In this way, much of its advice is universal and timeless.
I’m also recommending it because it has informed many of the better marketing decisions I’ve made in building my businesses, and is a book that that’s worth reviewing regularly as your business expands and evolves, and as mistakes and missteps become more expensive and painful.
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You’ve been eating right. Exercising regularly. Drinking water and even taking your vitamins.
Why the hell, then, is your stomach so bloated all the time?
Why do you look three months pregnant if you don’t suck your stomach in?
Why does eating make it look like you’re carrying twins?
Why does your skin feel like a waterlogged sponge?
If any of these questions have been echoing around in your head, I understand. Bloating is incredibly frustrating because it seems to come and go without rhyme or reason. It follows you like a curse.
Fortunately, though, it’s not hard to banish…for good. And this episode is going to break it all down for you.
So, if you’re sick of “flat belly tips” and other nonsensical non-solutions for stomach bloating, and all forms of bloating, really, listen to this episode.
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In this episode, I interview Wendy, who’s a recent graduate of my 90-day transformation coaching service, which helped her cut fat, gain muscle and strength, and significantly transform the shape of her body in just a few months.
Before finding her way to me and my work, she had been working out for years and had tried many different things, and most recently had spent 9 months working with an in-person trainer only to see no real change in her body. At that point, she was frustrated and disappointed and feared that she simply couldn’t get the type of body that she really wanted--that her genetics wouldn’t allow it.
Then, she found my book for women, Thinner Leaner Stronger, gave it a read, liked what it had to say, learned about my coaching service, and signed up, figuring that she might as well go all-in if she’s going to try at all.
She had her doubts going in, of course, and was actually pretty sure it wouldn’t work, just as everything else she had done hadn’t worked, but she decided to hang in there and see how it panned out.
Well, as you’ll hear in the interview, my team put together a custom diet and exercise program specifically for her and his goals, and within the first 4 weeks, she knew that she had a made a great choice. She was starting to see real changes in her body and realized that all she had to do to reach her ultimate goal was keep showing up and putting in the work.
In this interview, Wendy walks us through the whole story and shares the big lessons she learned along the way, including how she overcame her initial reluctance to go to the “scary” side of the gym--the free weights section, so if you’re in the middle of your own transformation, then I think you’re going to find it encouraging and motivating.
4:48 - What was your health and fitness background before you started our coaching service?
8:36 - How has our coaching helped you?
9:49 - At what point in the program did you start seeing results?
11:16 - What did your customized diet and exercise plan consist of?
14:10 - What kind of meal plan did we put together for you?
14:43 - What were your sources of protein?
15:50 - What were your cheat meals?
20:29 - At what point did you stop being self conscious in the gym?
27:18 - What’s your fitness plan for the future?
28:34 - Why did you choose to bulk?
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If your goal is to get or stay lean and maintain your cardiovascular health, you don’t have to grind out a single long session of grueling cardio.
Ever.
That’s right…
- No boring jogs.
- No droning away on one of the hamster wheels in the gym.
- No sacrificing hours and hours every week.
In fact, if you know what you’re doing (and you will by the end of this episode), you can get a lot more out of doing a lot less cardio than you think.
If you know what you’re doing with your diet, you don’t need to exercise more than 4 to 6 hours per week to get as lean as you’d like.
Yup, just 3 to 5 hours of weightlifting and 1 to 2 hours of cardio per week is more than enough.
So, in this episode, I’m going to explain 5 reasons why high-interval intensity training is my cardio of choice and almost a bit of a “secret weapon” for getting and staying lean.
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This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: www.muscleforlife.com/signup/
In this episode I interview Kurtis Frank about one of his favorite topics, nootropics, or “brain boosters.”
Chances are you don’t know of Kurtis, but you probably know of his work. He’s the co-founder of Examine.com, which is the premier resource on the Internet for learning about the science of supplementation. Today, it boasts guides on over 500 supplements containing over 41,000 scientific citations, and Kurtis was responsible for researching, compiling, and writing the vast majority of that body of work.
Kurtis also just recently became the Director of Research for my supplement company Legion Athletics, and I’m really excited to have him on board because he’s simply one of the most knowledgeable people I’ve ever met on the subject of supplementation, and in this interview, he’s going to share with us his insights on nootropics generally, as well as his favorite and least-favorite options and why.
So whether you’re a die-hard noot fan, on the fence about them, or completely ignorant, I think you’re going to find this discussion interesting and helpful.
Here’s a little sneak peek of what you’re going to learn in this episode…
- The three most important functions that every good nootropic should perform.
- The problems with many of the best-selling nootropics on the market, and what you can do to avoid them.
- How your lifestyle habits affect brain grown, cognitive performance, and mental health.
- The best three nootropics for supporting brain health long term.
- The worst three nootropics for brain health (they’re some of the most popular).
6:00 - What are nootropic supplements and are they safe?
7:03 - How do nootropic supplements promote brain growth?
8:48 - What lifestyle factors affect brain growth?
12:20 - What are your favorite nootropic supplements?
12:41 - What is bacopa monnieri?
14:18 - What are the side effects of nootropic supplements?
15:57 - What is agmatine?
21:58 - What is fucoxanthin?
23:23 - What is spirulina?
25:10 - What is Gilbert’s syndrome?
27:55- Whatr is alpha GPC?
38:51 - What nootropic supplements do you dislike?
46:12 - What is dangerous about nootropic supplements?
47:56 - What is vinpocetine?
49:05 - What is huperzine a?
53:30 - Where can people find your work?
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“How the hell can I be this skinny with a stomach this big and fat?”
That’s the first line from an email I received earlier this week.
And it inspired this episode.
You see, I’ve worked with thousands of men and women and if there’s one thing that frustrates people most, it’s having too much belly fat.
I’ve written quite a bit about how to lose belly fat, but visceral fat deserves its own treatment because it’s a different beast than the run-of-the-mill ab fat.
So, in this episode we’re going to cover what visceral fat is, why it’s dangerous, why some people have more than others, and how to lose it.
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As you probably know, I work hard to understand and promote high-quality diet, nutrition, and exercise science. That’s why I’ve spent and continue to spend a lot of time researching and writing, and why I reference quite a bit of scientific literature in my work.
What I don’t do, though, is produce a research review where individual studies are broken down and analyzed because my plate is already overflowing with work as it is, and honestly, I don’t think I could do it better than the researchers whose work and research reviews I myself read regularly, like James Krieger, Eric Helms, Greg Nuckols, Mike Zourdos, Alan Aragon, and Bret Contreras.
And so I had an idea: why not get those guys to come on my podcast to discuss studies they’ve analyzed in their reviews and share with us what they’ve learned, and how we can use that information to optimize our diets, exercise routines, supplement regimens, and overall lifestyle.
In this episode, I have the one and only Dr. Eric Helms back on to discuss a study published in 2016 titled “Endurance Training Intensity Does Not Mediate Inference to Maximal Lower-Body Strength Gain during Short-Term Concurrent Training.”
This study looked at “concurrent training,” which is the inclusion of both cardiovascular and resistance training in the same program, and specifically at how it impacts strength and muscle gain. You’ve probably heard that cardio in any amount or intensity might interfere with strength and muscle gain, but is it really that straightforward? This study and Eric’s interpretation and explanation is is going to help shed more light on the matter...
0:17 - What are the results of combining cardio and weightlifting?
3:28 - Is it better to do cardio before or after lifting?
4:51 - What do you recommend for people who want quick results?
7:57 - Which type of cardio workouts minimize the interference effect?
18:30 - What’s the next step in researching cardio and weightlifting?
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Reference
I know some people (commies) believe you shouldn’t say this anymore but . . .
MERRY
FREAKIN’
CHRISTMAS
. . . and happy holidays!
I hope you’re having a fantastic time with the people you both love and tolerate (often one and the same, no?) and are ready to enjoy a good few weeks of “refeeding” . . . wink wink . . . :-)
For my part, I am currently in the cold, northern reaches of Germany, where my wife and her family are from.
And, yes, that means I’m surrounded by some of the most delicious bread, brats, and beer on the planet. I don’t drink (I’m weird), but you’ve never had bread like German bread. It’s so good it’s actually upsetting.
I’m minimizing the damage though by following a few simple strategies that might help you get through the next couple of weeks kinda not fat, too.
Let’s get to it.
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One of the first pieces of bodybuilding advice I was given was on pre-workout nutrition.
If I didn’t eat protein and carbs immediately before training, I was told, I’d miss an opportunity to accelerate muscle growth, if not directly hinder it.
And so I did, before every workout, without fail.
Chances are you’ve heard the same things. Bodybuilders and gymbros alike have been singing pre-workout nutrition’s praises for decades.
How important is it really, though? Does eating before workouts actually help us build muscle faster?
Well, the long story short is this:
Pre-workout nutrition isn’t as crucial as many would have us believe, but it’s not entirely without merit, either.
And in this episode, you’re going to find out why.
By the end, you’re going to know why pre-workout nutrition is even a “thing,” the ideal type of pre-workout meal, the truth about the “anabolic window,” and more.
Let’s get started.
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This interview is about the processed food industry, which generates a trillion dollars in sales every year and specializes in creating inexpensive, highly processed foods that are hyper-palatable and hyper-gratifying. Thanks mainly to the advances of food science, they’ve mastered the art of making foods and beverages that can “hit the spot” in ways that natural, nutritious foods never will, which is why their products are much harder to resist and much easier to overeat.
Michael gives us a fascinating glimpse into just how much work goes into engineering and marketing these products, how the leaders of the industry view themselves in relation to the meteoric rise of obesity and disease, how we might go about breaking our dependency on highly processed foods, and more.
5:26 - What’s the history behind the food industry making addictive food?
11:57 - What’s your opinion on the morality of food industry?
12:41 - How do we ease our dependence on highly processed foods?
14:39 - What’s the science behind making food addictive?
22:09 - Do you think large food corporations will educate the public on healthy food choices?
27:29 - What is it like to be the leader of large food corporations?
36:05 - How will a healthy change happen in the food industry?
40:15 - How can people follow you and find your work?
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It’s cold and dark at six in the morning.
And it seems even colder and gloomier when you have to get up and train.
At that hour, it’s like gravity has tripled. Your eyes droop, your limbs drag, and your nervous system is running on fumes.
It’s time like these that you thank the gods you have a pre-workout supplement.
You fumble the top off, mix a (heaping) scoop in water, gulp it down, and the magic begins.
Fifteen minutes later you feel like the star of the latest Marvel flick, ready to push, pull, and squat against the forces of evil.
There’s no question that a pre-workout supplement can get you fired up to get to work in the gym. There are downsides, however.
Many pre-workout drinks are stuffed full of ineffective ingredients and/or minuscule dosages of otherwise good ingredients, making them little more than a few cheap stimulants with some “pixie dust” sprinkled in to make for a pretty label and convincing ad copy.
Many others don’t even have stimulants going for them and are just complete duds.
The reality is it’s very hard to find a pre-workout supplement that’s light on stimulants but heavy on natural, safe, performance-enhancing ingredients.
And in this episode, you’re going to find out what the best and worst pre-workout supplements are and why.
Let’s get started.
0:48 - Why should I take pre-workout supplements?
1:30 - What are your favorite supplements?
11:56 - Which pre-workout supplements are bad?
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This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
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Hang around in the gym long enough and you’re going to hear about clenbuterol.
Like steroids, “clen” is extremely popular in the world of bodybuilding and is the “go-to” cutting drug for many of the people that step on stage.
Thus, it’s not surprising that it’s also a hot commodity among the general fitness crowd.
If you want to shred fat as quickly as possible without losing muscle, the pitch goes, then you want to hop on the clenbuterol train.
Or do you?
Poke around on the Internet and you’ll find people that think otherwise.
Clenbuterol, they say, isn’t actually all that powerful of a fat burner and is bad for your health to boot, and for your heart in particular, even when used in moderate doses.
Who’s right?
How much can this drug really boost your fat loss? Should you take warnings about side effects seriously, or are they exaggerated? Is there anything else you should know before deciding for or against clen?
Well, you’re going to get answers to all of those questions and more in this episode.
By the end, you’re going to know exactly how clenbuterol works, how effective it really is, how likely it is to harm your body, and more.
Let’s get to it.
4:28 - What is Clenbuterol and how does it work in the body?
7:10 - Does Clenbuterol boost physical performance?
10:07 - What are the side effects of Clenbuterol
14:20 - Is Clenbuterol legal?
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“Skinny fat” sounds like a paradox.
How can you be both skinny and fat at the same time?
Easy: have too little muscle and too much body fat.
It doesn’t really matter in the grand scheme of things, of course, but hey, some of us just don’t want to be skinny fat.
And we don’t have to be if we do three simple things:
1. Do a lot of heavy compound weightlifting.
2. Get our calories and macros right.
3. Don’t do too much cardio.
These steps apply equally to men and women, too.
Contrary to what most fitness magazines would have you believe, weightlifting doesn’t make women bulky, and cardio isn’t all that great for weight loss and maintenance.
Weightlifting and maintaining a high body fat percentage is what makes women bulky, because any muscle added underneath a hefty layer of fat is just going to make you look fatter, and cardio should be used sparingly if you want to optimize your body composition.
So, in this episode, we’re going to take a closer look at the three steps of not being skinny fat given above and learn how to do them right.
Let’s do it.
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Did you know that certain fat cells in your body are extremely “resistant” to being mobilized and burned?
Did you know that these fat cells tend to accumulate in the dreaded belly, hip, and thigh regions of your body?
And did you know that you can use a handful of science-based diet, exercise, and supplementation strategies to beat (and burn!) stubborn fat for good?
Imagine having that tight waist and those washboard abs you’ve always wanted…all year round.
Imagine never again having to suffer through strange diets or grueling workout routines…only to be disappointed in the results.
Imagine knowing which supplements are scientifically proven to help you get lean and which are a waste of money.
Well, you don’t have to imagine these things because I’m going to lay it all out for you in this episode.
By the end, you’re going to know what makes belly fat so tough to lose and exactly what to do to get rid of it once and for all.
Let’s get to it.
3:22 - Why is belly fat so stubborn?
4:51 - What is the physiology behind burning fat?
8:24 - What are the biggest myths regarding belly fat?
10:28 - How do you get rid of belly fat?
13:01- What is a good strategy to tackle belly fat?
21:34 - What supplements do you recommend for belly fat?
34:48 - What is your personal belly fat loss routine?
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One of the first pieces of bodybuilding advice I was given was on post-workout nutrition.
If I didn’t eat protein and carbs immediately after training, I was told, I’d miss an opportunity to accelerate muscle growth, if not directly hinder it.
And so I did, after every workout, without fail.
Chances are you’ve heard the same things. Bodybuilders and gymbros alike have been singing post-workout nutrition’s praises for decades.
How important is it really, though? Does eating after workouts actually help us build muscle faster?
Well, the long story short is this:
Post-workout nutrition isn’t as crucial as many would have us believe, but it’s not entirely without merit, either.
And in this episode, you’re going to find out why.
By the end, you’re going to know why post-workout nutrition is even a “thing,” the ideal type of post-workout meal, the truth about the “anabolic window,” and more.
Let’s get started.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: www.muscleforlife.com/signup/
If you want to know how to quickly master complicated information and produce better results in your work and life in less time, then you need to read this book.
This is one of my favorite books I’ve read this year and one I will definitely be reviewing regularly.
In it, Cal defines deep work as “the ability to focus without distraction on a cognitively demanding task,” and he argues that it’s the skill that will most help you achieve excellence in everything that you do and enjoy the deep sense of fulfillment that comes from reaching a level of true craftsmanship.
In short, Cal believes that deep work is like a super power in our increasingly competitive twenty-first century economy, which is going to be radically transformed by smart and capable machines. Furthermore, this skill is becoming rarer and rarer as more and more people surrender more and more of their time to the frenetic whirlwind of email, social media, and on-demand entertainment, which means those that do master it will be in great demand and enjoy the lion’s share of success.
I particularly enjoyed this book because it’s part social commentary, part theory, and part practical. Cal articulates his personal philosophy for work and living, which really resonated with me, and makes a strong case for the importance of cultivating the ability to do deep work, and then provides a simple but powerful regimen for actually developing that ability.
I’ve implemented several of the strategies outlined in the book and enjoyed immediate results in terms of increased productivity and satisfaction, and I think you can, too.
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There’s no way around it.
If you want to gain muscle efficiently, you’re going to need to eat more calories than you burn each day.
While eating slightly more calories than you burn every day is conducive to muscle growth, eating a lot more isn’t more so.
That is, you’ll gain just as much muscle eating ~110% of your total daily energy expenditure as you would eating 120 or 130%.
The only thing that will change, really, is how much fat you’ll gain.
In this episode, we’re going to cover how to know how many calories you need to eat to gain weight, without just getting fat.
I also created a simple and accurate calorie (and macronutrient) calculator to make these calculations easier:
→ https://legionathletics.com/how-many-calories-should-i-eat/
Let’s get to it.
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As you probably know, I work hard to understand and promote high-quality diet, nutrition, and exercise science. That’s why I’ve spent and continue to spend a lot of time researching and writing, and why I reference quite a bit of scientific literature in my work.
What I don’t do, though, is produce a research review where individual studies are broken down and analyzed because my plate is already overflowing with work as it is, and honestly, I don’t think I could do it better than the researchers whose work and research reviews I myself read regularly, like James Krieger, Eric Helms, Greg Nuckols, Mike Zourdos, Alan Aragon, and Bret Contreras.
And so I had an idea: why not get those guys to come on my podcast to discuss studies they’ve analyzed in their reviews and share with us what they’ve learned, and how we can use that information to optimize our diets, exercise routines, supplement regimens, and overall lifestyle.
In this episode, I have the newly minted Dr. Eric Helms on to discuss a study published in 2016 titled “Effects of a modified German Volume Training program on muscular hypertrophy and strength.”
This study looked at the popular “German Volume Training” program, which involves performing 10 sets of a specific exercise in a single workout (usually 10 sets of 10 reps), and gave great insights into the overall effectiveness of this style of training versus more traditional, moderate-volume work.
8:19 - What is volume?
9:24 - What is the study behind German Volume Training?
15:15 - What are the risks of overtraining?
16:40 - If German Volume Training isn’t the correct approach, what is?
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If someone feels they’re carrying around too much fat, they’ll probably say they need to lose some weight.
Ironically, if that’s their only goal–reducing the number on the scale–they’re like to run into a new problem along the way: becoming skinny fat.
You see, the phrase “weight loss” is tossed around by just about everyone, including myself, but what we really want is a bit more than that.
We don’t want to just “lose weight”–we want to reduce our body fat percentage and thus improve our body composition. That is, we want to reduce our total amount of body fat without reducing our total amount of lean mass.
If this is obvious to you, you’re in the minority. Most people don’t realize how much muscle they can lose with a poor “weight loss” diet and are puzzled when they succeed in losing weight only to be disappointed by a weak, soft physique staring back at them in the mirror.
Well, in this episode we’re going to talk about how many calories you should eat to lose fat and not muscle.
To make these calculations easier, I created a simple and accurate calorie (and macronutrient) calculator:
→ https://legionathletics.com/how-many-calories-should-i-eat/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: www.muscleforlife.com/signup/
In this episode, I interview my buddy Sal from the hugely popular Mind Pump Podcast, which he hosts with Adam and Justin, and which you should definitely check out.
I wanted Sal to talk about three topics that he’s particularly revved up about recently, and that’s gut health, overcoming systemic fatigue, and using mindful/intuitive eating strategies over more rigid, planning/tracking-based strategies.
Here’s a little sneak peek of what we talk about in today’s interview:
- What “leaky gut” is and how it can affect your body.
- How artificial sweeteners can harm our gut health, and how that can in turn affect many aspects of our health and wellness.
- What “HPA/HPAT Axis Dysfunction” is, why many people are suffering from it, and what you can do to beat it.
- Some of Sal’s favorite mindfulness practices.
- And more…
4:59 - Why is the health and wellness space flooded with bad information?
11:53 - How are anecdotes accelerating medical research?
19:04 - What is leaky gut?
22:47 What are glyphosates and how do they affect our bodies?
29:00 - How do Artificial Sweeteners affect our body?
31:22 - What is HPA/HPAT Axis Dysfunction and what are its symptoms?
37:16 - What can you do to reverse HPA/HPAT Axis Dysfunction?
42:21 What is intuitive eating?
48:09 - What is the repeated exposure effect?
1:01:59 - How does the central nervous system affect our workouts?
1:05:09 - What is mindful eating?
1:10:20 - What are some of your personal mindfulness practices?
1:12:30 - What are the studies behind the breathing technique?
1:13:17 - Where can everybody find your work?
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Among all genres of supplements fat burners are surrounded by the most misinformation and blatant lies.
We’re going through an obesity epidemic and it’s reaching far more than just the US. I mean, a third of the entire damn world is overweight according to BMI. The. Entire. World.
It’s clearly an issue of habit formation, easy access to food that happens to be unhealthy but oh so delicious, and a society that places more value on mind than body leading to a lot more sedentary work than before.
But as long as there is science to suggest that a pill could help you lose fat, which there is, and people promising that their pills will make all the pain go away, then there’s going to be a market for them.
Don’t get me wrong, I do believe in the concept of fat burners. Even the best ones are far from magic bullets, but they can help speed the process up a bit…
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Once upon a time, my girlfriend (and now wife) packed protein bars in her purse when we went out for the day.
They weren’t for her. They were for me.
She did it because she knew that if I didn’t eat protein every few hours, Mr. Hyde would come out.
I wouldn’t just get hungry. I would get angry. Hangry.
It was kind of pathetic, I know, but I thought that if you went for more than a few hours without protein, you’d lose muscle.
And when you think you’re losing muscle, you swear you can feel the your precious biceps disintegrating with every passing minute.
Well, I eventually canceled my magazine subscriptions and wised up.
You don’t have to eat protein every few hours to build muscle, and you could eat nothing for an entire day without losing any muscle to speak of.
That said, what’s optimal for gaining muscle?
Is there a difference between eating two and five servings of protein per day?
And if so, why?
Let’s find out.
3:58 - What is protein and why is it important?
6:46 - What happens in your body when you eat protein?
9:53 - What is the science behind protein and muscle growth?
14:29 - How important is protein timing?
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Build muscle and lose fat at the same time.
It sounds so simple, right? Why shouldn’t we be able to do it?
Well, some people say it’s a fool’s errand. Others say you need to follow “special” forms of dieting and training. Others still say it takes steroids.
They’re all wrong.
Building muscle and losing fat simultaneously (or “body recomposition,” as it’s often called), isn’t beyond the power of us mere natties.
It’s doable, and it doesn’t require esoteric knowledge, fancy or newfangled methodologies, or drugs.
There’s a catch, though.
You may or may not be able to do it, depending on your body composition, training experience, and more.
So, in this episode, I’m going to help you understand how body recomposition works and exactly what to do to build muscle and lose fat at the same time.
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This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: www.muscleforlife.com/signup/
If you want to gain some much-needed perspective on the current political, social, and economic zeitgeist, and get an informed idea of what will come next, then you need to read this book.
Because whether we’re talking our (extremely entertaining) political pageantry, (extremely troubling) racial and social antagonisms, or (extremely naive) grievance and entitlement worship, know this:
It has all happened before and, human nature being what it is (hardened), it will play out again in more or less the same ways.
So yes, let’s look doe-eyed to Washington to solve all our problems, conveniently forgetting that power corrupts and absolute power corrupts absolutely, and that every system of government we’ve ever created has ultimately been destroyed by crooks and villains.
Right, let’s enthrone the ideas that we have no personal responsibility for the conditions we face in life and that the individual exists only to serve the collective whole, conveniently forgetting that these beliefs have resulted in some of the most tyrannical and deadly regimes in all of history.
Sure, let’s burn the rich and redistribute all their wealth, conveniently forgetting the catastrophic consequences of the French Revolution.
Durant’s wife Ariel said it well:
“The present is the past rolled up for action, and the past is the present unrolled for understanding.”
If you want to better understand and navigate the world as it is, then you want to better understand and navigate it as it was. It’s that simple.
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For most, the beginning of a diet is an exciting moment, teeming with optimism and ecstasy.
For the first couple of months, it’s usually smooth sailing: you exercise regularly and maintain a proper calorie deficit and your body fat percentage progressively declines.
Eventually, though, progress slows. Your energy in the gym wanes and your workouts get harder and harder. Your goal, which seemed in the bag just a month ago, now appears further and further away.
And if you’re like most people, this is where you lose heart and binge. And then binge again. And again.
But there’s hope. And it doesn’t involve dropping your calorie intake to dangerously low levels or frying your muscles with excessive cardio.
Instead, the “trick” is something you’ll relish: occasional overfeeding.
Yes, that’s right–eating a bunch of food. Not just anything and everything, though–there’s more to it than that. This weight loss aid is known as “refeeding,” and here’s how it works…
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In this episode, I interview Bobby Samuel, who’s a recent graduate of my 90-day transformation coaching service, which helped him lose 27 pounds and get abs for the first time in his life, as well as add about 130 pounds to his major lifts and fix his form in just, well, 90 days.
Before finding his way to me and my work, he had been working out for 10 years and had tried more or less everything--personal trainers, Crossfit, running, bodybuilding magazine workouts, you name it--and despite it all, he was overweight and unhappy with his body, and unsure what to do about it.
Then, he found my cookbook The Shredded Chef, gave it a read, liked the food and saw results, and realized that there might be something to this Mike Matthews guy. He read Bigger Leaner Stronger next and was pretty sure it wasn’t going to work because it just sounded too simple, but decided to give it a go anyway because he had nothing to lose.
He then learned about my coaching service and figured he’d might as well go all in and give himself the best chances for success, and if it was all bullshit, he’d just get his money back and move on.
Well, as you’ll hear in the interview, my team put together a custom diet and exercise program specifically for him and his goals, and it exceeded all his expectations. He not only completely transformed his body but he learned for the first time how to completely take control of his body composition and build the body of his dreams.
In this interview, Bobby walks us through the whole story and shares the big lessons he learned along the way, including how he made everything work as a dad of two who’s on the road every week, so if you’re in the middle of your own transformation, then I think you’re going to find it encouraging and motivating.
6:36 - How has your body changed with our program?
7:57 - What got you into fitness?
12:30 - How did our coaching program work for you? What are some of the obstacles you went through and how did you overcome them?
16:35 - How do you make the coaching program work while you travel for work?
19:58 - How do you manage what you eat at restaurants while you travel?
29:47 - What's your goal for the next year?
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Sometimes it feels great to just let go.
To stop striving and trying to control everything and just give in to your impulses.
You know…to just “be human” now and then.
When it comes to dieting, we all know what that means: ignoring the plan and “cheating.”
No counting calories. No estimating macros. And no worrying about what you are and aren’t “supposed” to eat.
There are quite a few opinions on cheating.
Some people believe that even mild deviations from your diet plan can prevent you from reaching your goals.
Others are of the mind that you can stray so long as you don’t turn to certain forbidden foods.
Others still just throw caution to the wind and gorge on anything and everything their hungry little hearts desire.
All of these people are misguided.
You certainly can have “cheat meals” without ruining your progress and you don’t have to stick to a short list of “approved” foods, but you can’t eat yourself unconscious every week without paying a price.
And that’s what this episode is going to be all about:
How to get maximum enjoyment out of your cheat meals while simultaneously minimizing the downsides.
In fact, when done correctly, cheating can ultimately make it easier to stick to your diet and see results.
Yes, you can have your cake and eat it too.
Let’s find out how…
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This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: www.muscleforlife.com/signup/
You’re watching your calories and macros.
You’re giving your workouts everything you’ve got.
You’re spending a small fortune on workout supplements.
And it’s all not enough. The needle just isn’t moving as quickly as you want.
Maybe you’ve thought about turning to steroids. You know they work, but you also know about the side effects and health risks, and you’re not ready to take that plunge (har har har).
And then you stumble upon SARMs, and you can’t help but wonder:
Are these the holy grail of bodybuilding supplements?
Can they really help you gain muscle and lose fat almost as effectively as steroids, but without any of the downsides?
And they’re cheap and legal!?
It beggars belief.
That’s why many people are claiming that SARMs are the ultimate supplements for health-conscious bodybuilders, and why many athletes are singing their praises for performance enhancement and muscle-building purposes.
It definitely sounds too good to be true, but is it? What does the science say?
Well, in this episode, we’re going to get to the bottom of all of it.
We’re going to look at what SARMs are, how they work, what research says about how effective and safe they really are.
4:04 - What are SARMs and how do they work?
10:23 - Why do people supplement with SARMs?
11:19 - How well does SARMs work?
15:51 - Are SARMs legal?
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If you want to gain muscle and strength as quickly as possible, you have to maintain a slight calorie surplus. Unless you’re new to weightlifting, there’s just no way around it. In the end, energy balance impacts muscle gain just as much as fat loss.
The unfortunate “side effect” is unwanted fat gain, of course, because even mild overeating will raise body fat levels over time.
Can you get around this by including a “fat burner” or two in your supplement regimen while bulking, though?
Well, the short answer is no, and in this episode, you’ll find out why.
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When I started working out, I was just over six feet tall and weighed about 155 lbs.
I was your average skinny dude.
After about 1.5 years of traditional “bodybuilder workouts,” I was … shall we say … a little less skinny.
I had gained about 20 pounds since starting in the gym (~175 pounds), which isn’t very impressive considering most of it was gained in the first 10 months — the “newbie gains” phase.
After 7 years, I weighed around 190 lbs, and was about 16% body fat.
A big change from where I had started, of course, but that means that in 5 to 6 years, I had gained just 10 to 15 pounds of muscle.
Again, not very impressive considering how much time and work I had put into my training.
Well, this is where I decided to get serious about educating myself on the science of muscle building and fat loss, and I quickly discovered that I was making a lot of mistakes.
For example, I was working exclusively in the 10 to 12 rep range and doing a lot of isolation exercises instead of compound exercises, and I thought you just had to “eat big to get big” and “eat clean to get lean.”
This was a turning point.
I dramatically changed the way that I was eating and training.
I’m currently 193 pounds and 9% body fat, which means that while things have slowed down (as they should), I’ve continued to gain a bit of muscle year after year.
How much will I ultimately be able to gain, though? How big will I be able to get without having to turn to steroids?
Well, that’s what this episode is about.
By the end, you’re going to know what determines how much muscle you can gain, approximately how much muscle you can gain, and why some people can gain more and some less.
13:41 - What determines how much muscle you can build naturally?
16:15 - How does our muscle structure relate to our muscularity?
18:19 - What bodily factor most influences how quickly you can gain muscle?
21:29 - How much muscle am I going to be able to gain?
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Few things turn heads quite like a killer butt.
We just can’t help but oogle and think carnal things when we see a pair of round, perky glutes.
That’s why so many of us — guys and gals alike — want to know how to get our best butts ever.
And if you’re one of them, you’ve come to the right place because by the end of this episode, you’re going to know exactly what you need to do for more butt gains in the next 30 days than you’ve seen in the last 3 months.
(Hint: it’s more or less what you would think – train your backside a lot – but isn’t that simplistic.)
I have to warn you, though — it’s not going to be easy.
You can’t get a set of god(dess)-like glutes by “eating clean” and doing bodyweight squats and donkey kicks.
So if you’re looking for “weird tricks” or “workout hacks,” then this isn’t for you.
If, however, you’re ready to learn the simple science of building a badass butt, and if you’re ready to put in some work, you need to listen to this episode.
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This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
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Contrary to the title, it’s not just for artists. It’s for anyone that wants to make a good life for themselves and their families.
It’s a tribute to persistence and industry, and some of its core messages are…
Don’t just wander through life from pillar to post. Find something that matters to you and pursue it passionately.
Don’t whine about how much hard work it takes to succeed. Learn to love the work and despise failure and quitting, instead.
Don’t let your feelings dictate your actions. What you want is rarely what you need, and you can create the right feelings by taking the right actions.
Don’t wait for inspiration. That’s how amateurs stay amateurs. Do the work, grind it out, and eventually you’ll get inspired.
These bits of advice are all well and good, but what really makes it stand out among the many other books that say many of the same things is it doesn’t just tell us what we “should” be doing to succeed, which is pretty commonsensical, really, but it goes deeper, and tries to get at WHY we find it so hard.
The biggest obstacle in our way, Pressfield says, is something he calls “Resistance,” which is the central theme of the book.
He defines Resistance as a mysterious force within us that works to sabotage our dreams and abilities and prevent us from creating the life that we really want.
Pressfield points out that most of us have two lives, the life we live, and the unlived life within us, and Resistance’s sole mission is to ensure that we never realize that unlived life. That we remain small, weak, and unhappy.
That’s why Resistance resists any act that rejects immediate gratification in favor of long-term growth, health, or integrity. It will tell us anything to keep us from doing any of those things. It will feed us all kinds of enticing excuses, justifications, and bargains. You know...we’re too tired right now...we can just do it later...we’ve been working hard enough or maybe even too hard...why not start next week...does it really matter?...is it really that important?
We’ve all been there, and I think Pressfield is right that this alone is one of the biggest barriers that we face in creating the type of life that we want.
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No matter how big your arms, chest, or back are…an upper body just isn’t complete without well-developed shoulders.
Now, if you’re listening to this podcast, I don’t think I have to do much to convince you to build bigger, stronger shoulders. You’re sold. You just need to know how.
I bet you’ve tried too. You’ve poured who knows how many hours of time and gallons of sweat into your delts only to be disappointed. I know how that goes.
The reality is anyone who says building impressive shoulders is easy is lying. It takes a lot of work–the right work–and patience. It can be done though. And this episode is going to show you how.
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In this episode, interview author and researcher Dr. Anthony Jay about a topic that isn’t discussed much in the fitness space at least, and that’s how estrogen-like chemicals that we’re exposed to every day can lower testosterone and raise estrogen levels in our bodies.
Most “testosterone talk” revolves around using diet, training, supplements, and even drugs to boost testosterone production, and while that’s one way to do it, there’s also the other side of that coin: removing impediments to testosterone production, which include these estrogen-mimicking chemicals.
Here’s a little sneak peek of what you’ll learn in this episode:
- How phytoestrogens and mycoestrogens present in certain plant foods can interfere with your hormones.
- Why an imbalance in sex hormones can promote weight gain.
- A nasty little trick companies use to make you think their plastics are free of estrogen-mimicking chemicals when they're not.
- Five things you can do right now to dramatically reduce your exposure to artificial estrogens and see marked improvements in your hormone profile.
- And more...
Listen to this episode and let me know what you think!
Also, if you like the discussion and want to learn more about how these chemicals affect your body and what you can do to minimize their impact, definitely check out Dr. Jay’s book Estrogeneration.
6:05 - What are artificial estrogens, how are we exposed to them, and why?
7:42 - What are the chemicals that act like estrogen in our body?
11:15 - How are we exposed to artificial estrogens?
13:43 - What are BPA and phthalates?
19:46 - How does high estrogen levels affect our body?
23:38 - What can we do to lower the artificial estrogens levels in our body?
32:59 - How can I measure the artificial estrogens in my body?
36:44 - Why is there a political discrepancy between Europe and America over artificial estrogen?
46:13 - What is epigenetics?
50:09 Where can people find your books?
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When it comes to getting fit, or getting good at anything, really, there are two distinct phases:
1. Learning and applying the fundamentals.
2. Learning and applying ways to optimize your results.
And if you want to build muscle and strength faster, eating protein before bed can help…
…but it’s not nearly as important as some people would have you believe.
You see, eating protein before bed falls squarely in bucket #2 above. If you don’t have the fundamentals in place, such as…
- properly calculating and counting your calories and macros…
- emphasizing heavy, compound weightlifting in your training…
- following a sensibly designed workout program…
…when you eat protein simply won’t matter.
And nor will many other things, like what types of supplements you take, how many carbs you eat, how “clean” your diet is, how often you change up your workouts, and much more.
Once you have #1 squarely in place (fundamentals), though, and you’re looking for ways to get more out of your training, then it makes sense to start dipping into #2 (optimization).
And this episode will help.
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This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
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It seems like every time you turn around, there’s a new weight loss supplement clamoring for your attention.
You know, one that promises to shrink your belly fat, curb your appetite, or maybe even allow you to eat anything you damn well please and still lose weight.
It all sounds great at first, but by now, most of us realize the idea of a “weight loss pill” is, at bottom, bunk.
No amount of pills or powders alone can give us the lean bodies we want.
Does that mean we should write off weight loss supplements entirely, though?
Not so fast.
When you look at the scientific research, evidence suggests some weight loss supplements can actually move the needle and thus are worth considering.
You just have to know what to look for and how they affect your body, so you can use them properly.
And that brings us to yohimbine.
It’s often found in pre-workout supplements (because it’s a light stimulant) and fat burner supplements (because it purportedly accelerates weight loss), but what is it exactly?
Does it actually help with weight loss? What about dosing and side effects? Is it dangerous?
Well, this episode is going to answer all those questions and more.
By the end, you’re going to know exactly what yohimbine can and can’t do and you can then decide if it’s worth your money.
3:57 - What is yohimbine?
5:59 - Why do people supplement with yohimbine?
7:04 - How well does yohimbine work?
11:16 - What's the clinically effective dosage of yohimbine?
12:54 - What types of results should I expect from yohimbine?
14:25 - What are the side effects of yohimbine?
15:51 - Which product of yohimbine do you recommend?
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Caffeine is the most popular drug in the world with a long and rich history, and no single molecule has enriched our culture like the wondrous little 1,3,7-trimethylxanthine.
It’s also a controversial drug as various “experts” like to claim even mild but regular use eventually fries your nervous system, hurts your heart, and flatlines your adrenal glands.
I’m not sure how many people would give caffeine up if this these claims were true–it’s just too damn good–but fortunately for us “users,” they’re either exaggerated or wholly false.
While abusing caffeine can cause health issues, this is harder to do than you might think, but it raises the question of how much does caffeine actually impact our physical performance? Can it make a big enough differences to matter?
Let’s find out.
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“Push pull legs” routines have been popular for decades now.
In fact, just about every time-proven strength and muscle-building program fits this basic mold, and that’s not likely to change.
My bestselling workout programs for men and women are also, essentially, push pull legs (PPL) routines with additional “accessory” (isolation) work to help bring up “stubborn” body parts.
The primary reasons push pull legs routines have stood the test of time are they train all major muscle groups, allow plenty of time for recovery, and can be tailored to fit different training goals, schedules, and histories.
They’re easy to understand, too.
At bottom, a push pull legs routine separates your major muscle groups into three different workouts:
Chest, shoulders, and triceps
Back and biceps (with a bit of hamstrings as well if you’re deadlifting)
Legs
And it has you train anywhere from 3 to 6 times per week, depending on how much abuse you’re willing to take, what you’re looking to achieve with your physique, and how much time you can spend in the gym each week.
So, if you’re looking to gain muscle and strength as quickly as possible, and if you’re not afraid of a bit of heavy compound weightlifting, then push pull legs might be your golden ticket.
And by the end of this episode, you’re going to know exactly how PPL works, who it is and isn’t best for, and how to create a customized routine that’ll work for you.
Let’s get to it.
4:30 - What is the push pull legs routine?
8:23 - What are the benefits to the push pull legs routine?
12:27 - How do I make push pull legs work for me?
17:12 - How can I make a push pull routine?
20:59 - What is push legs pull?
23:37 - How do you continue making progress with these routines?
29:56 - Do you recommend any supplements?
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Are all types of protein equally good for building muscle?
It depends on whom you ask.
Many vegans and vegetarians will tell you that plant proteins are just as good as animal sources, if not better.
And most hard-shell bodybuilders will laugh that at the idea that you can get big on a plant-based diet.
“How many jacked vegans do you know?” they’ll ask. “Exactly. You gotta eat meat to gain mass, bro.”
Well, who’s right?
Is there something about animal proteins that makes them especially anabolic?
Are plant proteins inherently deficient in some way and unsuitable to muscle building?
And, bottom line, what types of protein should we be eating to gain muscle as efficiently as possible?
Let’s find out.
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This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
---
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
If you like to read biographies to find ideas, models, systems, habits, etc. that extraordinary people have used to improve their lives and achieve great things, then you want to read this book because Alexander the Great wasn’t just one of the greatest military geniuses of all time, he was also, to quote the author, “...perhaps more than any other man in history, the absolute embodiment of pure human ambition with all its good and evil consequences.”
In short, Alexander was a man who conquered much of the ancient world simply because he could, and for that reason, he’s one of my personal favorite characters in history. Here’s a guy who took about fifty thousand troops and went on a truly epic journey: he marched them thousands of miles to the ends of the known world and led them to victory in scores of sieges, battles, and skirmishes, including many where they were out-numbered several times over, and ultimately toppled the Persian empire and created what is still one of the largest kingdoms ever. You just can’t help but admire someone who dared such great deeds.
Now, some people are going to be “triggered” by my horrible, violent words and whine about how Alexander was nothing but a maniacal, genocidal, mass-murdering thug LITERALLY HITLER, and to them I say...you’re stupid.
Yes, he killed a lot of innocent people, but writing him off as a psychopath is far too simplistic. He was a man of his times and no better or worse than pretty much every other general in the ancient world, including celebrated figures like Hannibal and Caesar.
Furthermore, as Freeman explains in the end of this book, a compelling argument can be made that Alexander’s escapades laid the foundation of Western culture.
Specifically, in later years, the Romans were so fascinated with Alexander’s exploits that they developed an intense interest in Hellenic philosophy and literature and disseminated far and wide, from the sands of Syria to the shores of Britain. Then there’s the fact that the New Testament and most other popular early Christian literature was written in Greek, which was almost universally spoken as a result of Alexander’s conquests, enabling it to go “viral” in a way that simply couldn’t have happened were it to have been written in Jesus’ native language, Aramaic. It’s very possible, Freeman says, that without Alexander, Christianity would have remained a local phenomenon and we would be living in a very different world today.
Anyway, regardless of how you feel about what he did, I promise that you can benefit from learning about Alexander’s life, and out of the several biographies I’ve read on him, this is my favorite.
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This episode is a change of pace because instead of me babbling about something by myself, I’m babbling with Josiah Novak from The Fitman Project.
Seriously though, Josiah was kind enough to interview me for his podcast and I thought all of ya’ll might like it and so I’m reposting it for your listening pleasure.
Our discussion kind of wanders all over the place, but if you want to hear the rather unusual story of how I got into the fitness industry in the first place and then found a niche that I could excel in--writing--and moved into supplements and the rest of it, then you want to listen to this episode.
We also discuss some of what has worked well for me in terms of maintaining at least a semblance of work/life balance.
5:40 - Where did you begin the fitness journey?
22:52 - What made you get into the supplement business?
29:47 - How do you keep multiple ventures and family life in balance?
38:12 - How do you choose which ideas to move forward with?
47:55 - What are your most valuable habits and routines?
53:53 - What are your favorite books?
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In this episode, I interview Cody Lee, who’s a follower of mine and recent graduate of my 90-day transformation coaching service, which helped him lose 18 pounds of fat AND gain muscle and strength.
Before finding his way to me and my work, he was a new dad who was overweight and unhappy with his body, and unsure what to do about it.
Then, he found my book Bigger Leaner Stronger, gave it a read and figured he might as well try it, and, waddayaknow, it actually worked. Week by week, he was getting noticeably bigger, leaner, and stronger, and he was thrilled.
After riding the wave of newbie gains, Cody wanted to see if he could get even more out of his diet and training, and so he decided to sign up for my one-on-one coaching service. My team put together a custom diet and exercise program specifically for him and his goals, and it exceeded all his expectations.
He not only lost a whopping 18 pounds of fat in 90 days, but he also gained strength and corrected his technique on key lifts, which is still paying dividends.
Cody walks us through the whole story in this interview and shares the big lessons he learned along the way, so if you’re in the middle of your own transformation, then I think you’re going to find it encouraging and motivating.
4:38 - What was your background in fitness and what were you hoping to achieve?
10:27 - After reading Bigger Leaner Stronger, how did the program go?
12:20 - What did you like the most out of flexible dieting and shorter workouts?
17:17 - What made you interested in our coaching service?
21:51 - How did our coaching program go for you?
25:05 - How did you feel after 90 days on our coaching program?
28:02 - How has our program effect other areas of your life?
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You probably know what kind of physique you want, but you’re not quite sure how to best get there.
My guess is you want to be lean, strong, and muscular, and you’re struggling to understand the next immediate steps.
Should you “bulk” and focus on gaining muscle as quickly as possible, or should you “cut” and strip some fat and then bulk?
Well, both bulking and cutting have pros and cons.
Bulking adds both lean mass (yay) and body fat (boo), and cutting unveils your abs (hooray) but stunts muscle growth (hiss).
Furthermore, many people discover that they look a lot smaller after a successful cut than they anticipated. Maybe, then, they should just bulk for as long it takes to get the size they want and then go on a long cut to show it off?
Well, this is the dilemma that makes for a fitness purgatory of sorts where you don’t really commit to one strategy or another and thus stagnate in terms of progress.
In this episode, you’re going to learn how to avoid this pitfall entirely, and it starts with answering the question on your mind:
Should you cut or bulk?
As you’ll find out, the answer depends mostly on your current body fat percentage.
The long story short is if your body fat percentage is too high, your number-one priority should be getting lean, not gaining muscle, and if it’s relatively low, then you should focus on gaining muscle, not getting even leaner.
And by the end of this episode, you’ll understand why.
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This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: www.muscleforlife.com/signup/
No matter how hard you train, how dialed in your diet is, or how smartly you supplement, losing weight is a pain in the ass.
The leaner you get, the more you have to deal with hunger and cravings, the harder your workouts become, and the less you have to eat to keep the needle moving.
That’s why many people turn to drugs like ephedrine for help, which has a special place in the hearts of bodybuilders everywhere.
If you’ve spent any amount of time in the gym, you’ve undoubtedly heard that it’s as close to a weight loss “magic bullet” as you can ask for.
Ephedrine purportedly kills your appetite while also dramatically increasing your metabolic rate and fat burning, which means you’ll not only lose fat faster but will also have an easier time of sticking to your meal plans, as well.
Even better, we’re told, ephedrine is just as safe as caffeine but, unlike the world’s most popular drug, gets more effective the longer you use it.
Poke around online, though, and you’ll find the opposition party, who claim that ephedrine is middling at best as a fat burner and not nearly as safe as many people think. The more strident critics even claim that it can significantly raise the risk of anxiety attack, heart attack, and stroke.
And so, like with many things related to building muscle, losing fat, and getting healthy, you’re stuck in the middle, wondering whom to believe.
How effective is ephedrine, really? How serious are the side effects and health risks? And if it’s safe, how should it be dosed and how long should you take it for?
Well, you’re going to get answers to all of those questions and more in this episode.
You’re going to learn exactly how ephedrine works, how good of a “fat burner” it really is, what the literature has to say about its safety, and more.
Let’s get to it.
3:34 - What is Ephedrine and how does it work?
9:28 - Is Ephedrine safe?
10:07 - Why is Ephedrine labeled dangerous?
12:41 - How much Ephedrine should I take?
14:56 - Is Ephedrine legal?
15:46 - Is there another product similar to Ephedrine?
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If you’re like most women, you want a very specific type of body.
You want to look toned but not “bulky.”
You want to be lean but not scrawny.
You want the right lines and curves in all of the right places, like your legs, abs, and butt.
Well, you can have all of these things–the whole package–no matter your current condition, genetics, or exercise history. You don’t have to live in the gym or eat like a bird, either.
It’s pretty simple, really. All you have to do is…
Add enough muscle to the right parts of your body.
Reduce your body fat percentage to ~20%.
That’s it.
Do that, and you’ll have the body of your dreams. I guarantee it. And in this episode, we’re going to focus on number one: gaining muscle.
Specifically, we’re going to explore the subject of female muscle growth and dispel myths (like the idea that women simply can’t gain muscle effectively, or shouldn’t), establish scientific facts about building a female physique, and lay out simple, practical guidelines that you can implement immediately.
So, if you want to know how fast women can gain muscle and how to put it in the “right” spots to get the look that you want, then you want to listen to today’s episode.
3:10 - Why can't women build muscle as effectively as men?
5:10 - Why are women rarely as big as guys?
5:34 - Does lifting weights make women bulky?
8:18 - Should women tone instead of gaining muscle?
10:13 - How can women gain muscle?
23:25 - What are the best workout routines for women to gain muscle?
26:52 - Will taking supplements help build a great physique?
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This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: www.muscleforlife.com/signup/
If you haven’t read much in the way of self-help/personal development and want to learn some simple but powerful lessons on optimism, positivity, goal setting, and creativity, then you want to read this book.
There are two distinct types of self-help books: the analytical, “left-brain” books that offer science-based actions and formulas for betterment, and the whimsical, “right-brain” books that are more like fireside chats with wise old mentors who have illuminating experiences and stories to share.
This book is the latter, and one of the better ones of this type that I’ve read (and I tend to not like these types of books).
I don’t want to oversell it and put your expectations too high, but I’m recommending it because quite a few of its key ideas are spot-on and actually validated by science. Most of them probably qualify as common sense, but the same can be said of most things that make for good living.
The trick isn’t just understanding these ideas intellectually but internalizing and organizing our lives around them, the initial impetus to do this often comes down to timing and delivery.
You can come across an idea that, if accepted and acted upon, would completely change your life, but if you’re not ready to accept it or if it isn’t communicated persuasively enough, you won’t give it a second thought. On the other hand, if it’s communicated at just the right time and in just the right way, it can ring you like a bell and motivate you to get into action and transform your very being.
I can’t promise this book is going to do that for you, but it is a book that has that potential, and that’s why it has sold millions of copies and continues to top bestseller charts today.
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In this episode, I have another chat with my friend Noah Kagan on the psychology of getting and staying in shape.
In case you didn’t catch the last episode, here’s a little primer on Noah: he was the 30th employee at Facebook and the Director of Marketing for Mint, and is the founder of Sumo.com and AppSumo.com, and he happens to be an all-around neat dude with interesting ideas about a lot of things.
In this show, Noah and I talk about how to deal with some of the common psychological obstacles and difficulties that keep people from getting the body they really want, and we go all over the place, ranging from Noah’s experiences purposely gaining and losing 40 pounds to my thoughts on how to make training more fun and a lot more.
Here’s a little sneak peek of what you’ll find in today’s episode:
- How people talk themselves out of getting into shape.
- How to immediately make your diet and training more enjoyable.
- An easy way to motivate yourself to do new things.
- How to use your behaviors to shape your attitudes (not the other way around).
- And more…
4:05 - What is the psychology behind people who do and do not want to become fit?
8:40 - How can people adjust their mentality to make training fun?
19:03 - What personal experience triggered you to get into health & fitness?
34:03 - How can we create "free" workouts and what are the positive behavioral effects behind habit?
39:15 - What's the psychology behind how our behavior effects our belief
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This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: www.muscleforlife.com/signup/
If you spend any time on Instagram, you can’t help but run into pretty girls promoting the miracles of “detox” teas.
You know…
In fact, many of these fitnessistas swear that they’ve never looked or felt better since starting their detox tea regimens.
They’re not alone, either.
Celebrity endorsements abound, and they’re flanked by countless before-and-after shots of everyday folk losing 20, 30, even 40+ pounds in just a matter of months.
Thus, it’s no surprise that detox teas are more popular than ever.
The promise of losing fat, looking sexier, and feeling better by just gulping down some mildly appetizing liquids is just too alluring for many to resist.
It also smacks of “too good to be true,” and as you’re going to learn in this episode, there’s more to the detox tea story. A lot more.
The reality is detox tea “cleanses” can help you lose weight, but not because of the tea, and not not safely and healthily. In fact, you’d be better off just starving yourself and drinking plenty of water.
Ironically, the name “detox tea” is itself misleading because not a single one of these beverages “detox” your body.
In this episode, you’ll learn what detox tea really is, why “teatoxing” is an unhealthy way to lose weight and what you should do instead.
3:18 - What is detox tea?
4:36 - Can you lose weight with detox teas?
10:16 - What are toxins and how does our body process them?
12:39 - What else can assist your body's natural detoxification?
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In this episode, I have a meandering conversation with my friend Noah Kagan about various things related to book marketing, productivity, and fitness.
In case you don’t know Noah, he was the 30th employee at Facebook, the Director of Marketing for Mint, the founder of Sumo.com and AppSumo.com, and an all-around neat dude with interesting ideas about a lot of things.
In this episode, Noah and I talk book creation and marketing and how I plan to go from where I am--about 1 million books sold--to 5+ million sold in the next few years, as well as various strategies for getting in shape and staying productive, including intermittent fasting, how to stay excited about working out, and how to organize your environment to make it easier to stay in shape, and more.
Click the play button below to listen and let me know what you think!
3:10 - What is your writing process?
13:44 - What separates you from other health coaches?
16:30 - Do cheat days and binge eating work or does it reverse the effects of working out?
19:16 - What is a good way of incorporating fasting?
27:10 - What's the last thing you've changed in your diet and nutrition?
31:25 - What is sleep efficiency?
36:51 - How do you make your book stand out in the health & fitness space?
41:10 - After receiving feedback, what changes did you make to your original book?
42:27 - What surprises you during the interview process for your upcoming book?
44:09 - What are some of the questions you asked people in preparation for your new book?
46:04 - How do you not get bored with dieting and working out?
52:47 - What is the mentality behind training and exercise? How does this mentality improve your life?
57:01 - How do we delegate what tasks should be given to other employees? What tasks should a CEO have?
1:02:54 - Do you prefer to workout alone or with someone?
1:04:17 - How do you enjoy your time at the gym and make it a second home?
1:07:37 - When's the last time you had a major change of environment that positively affected your life?
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This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: www.muscleforlife.com/signup/
If you want a detailed and practical overview of the science of optimizing your mental and physical performance, then you’re going to like this book.
It explores three primary topics–how to use stress and recovery to stimulate progress and growth, how to prime and prepare yourself for optimal performance, and how to tap into the power of purpose–and is packed full of insights and practical takeaways.
I’ve read quite a bit in this space already and so didn’t find much in Peak Performance that I hadn’t come across elsewhere, but I did enjoy it nonetheless. It’s a well-organized and well-presented review of the performance literature, and is written in a breezy, conversational style that makes for effortless reading.
I particularly liked the procedure for finding and formulating a purpose, whether for an individual project or your entire life. It emphasizes transcending yourself and identifying core values and fundamental beliefs, which I believe is spot on, because while they may be worshipped in today’s culture, self-interest and acquisitiveness are, in the end, incredibly unfulfilling and demotivating. You can only spend so much living for yourself and accumulating money and things before your soul yearns for something deeper and more meaningful. And you can only ignore this for so long before it hollows you out.
The right path, the authors argue, is in the opposite direction–the dedication of yourself to a course greater than you, and in focusing on becoming the person that you want to be as opposed to having the things that you want to have.
This isn’t news, of course–high-achievers and thinkers of all stripes have been saying it for millennia–but it will always bear repeating because sometimes you have to hear something multiple times or at the right time before you really take it to heart.
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The new documentary What the Health is causing quite the stir these days.
According to some people, it’s the nail in the coffin for omnivorous eating, conclusively proving that animal products have disastrous effects on your health and the environment.
Others scoff at such claims, dismissing the movie as vegan propaganda meant to shock and scare people into changing their ways.
Every day I hear from at least a few people who are surprised, concerned, or skeptical about what’s presented in the film and want my take, and so this is an episode I’ve owed you for a little while now.
Well, here’s the long story short:
What the Health makes some very good points, and all-in-all, will probably help many people make healthier eating choices. Unfortunately, it’s also riddled with factual errors, misrepresentations and oversimplifications, and outright fabrications.
I’m going to break it all down in this episode and directly address a number of questions that you probably have after watching the film, including…
By the end of this episode, you’re going to know what What the Health got right, what it got wrong, and what science actually says about eating animal products.
5:18 - Is protein deficiency possible?
8:07 - Is all meat bad for you?
12:12 - Does dairy increase the risk of cancer?
14:11 - Are eggs as harmful to the body as cigarettes?
15:35 - Is all animal farming cruel and bad for the environment?
17:47 - Does dietary fat cause diabetes?
21:28 - Is veganism the only diet for long term health and vitality?
22:52 - What did What The Health get right?
28:00 - How do you build muscle and lose fat on a vegan diet?
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This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: www.muscleforlife.com/signup/
If you look into the reading habits of extremely successful people, you’ll notice that many of them spend a lot of time reading biographies and autobiographies.
For example, top Nike designer and entrepreneur D’Wayne Edwards attributes much of his unlikely professional success to a biography of Jackie Robinson that inspired him to endure great hardship.
Elon Musk has also spoken many times about his love of biographies of brilliant inventors and entrepreneurs, including Howard Hughes, Albert Einstein, Nikola Tesla, and, fittingly, Benjamin Franklin.
There are several reasons why this type of literature is so popular among overachievers.
First, we humans love good stories, and if someone has a book dedicated to his or her life, chances are it’s because they have an unusual and compelling story to tell.
Second, biographies are the ultimate in self-improvement literature because they provide you with wide-ranging, raw, and unfiltered information and insights as opposed to carefully chosen and pre-digested morsels.
Unlikely most self-help books, biographies aren't making carefully crafted arguments intended to sell you on particular ideas, strategies, or ideologies—they're showing you the real-world results of very different paradigms for thinking and living, which you can then assess and analyze to formulate your own highly individual lessons and takeaways.
In this way, a biography is a "choose your own adventure" of sorts, and can resonate in very different ways with each and every reader.
So, with that, let's talk about this week's book, which is widely considered to be the definitive biography of Benjamin Franklin, and a book that sits on the "must read" lists of many notable people.
I loved it for several reasons:
First, I'm a bit of an Isaacson fanboy. He's not only an outstanding researcher, writer, and storyteller, but he has also worked his ass off for decades to hone his craft and establish himself as one of the premier biographers of our times.
Second, I think that Franklin was a man worth modeling in many ways. What spoke most to me was his intense curiosity, diligence, persistence, practicality, lightheartedness, congeniality, and relentless drive to improve both his life and the lives of others. The world could use more Franklins.
Third, I've always enjoyed American history and the Revolutionary period in particular, and as Franklin played a pivotal role in both the winning of the war and creation of America, I was already inclined to like the book.
The bottom line is if you're already into biographies but haven't read this one yet, I promise it won't disappoint. Similarly, if you've never read a biography before and my pitch has sold you on giving it a go, this is a great place to start.
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Spend enough time in the gym and you’ll inevitably notice that the biggest guys and gals are also often the strongest.
Sure, some people are stronger than they look, but for the most part, strength and size seem to be directly correlated.
The bigger someone is, the bigger his weights tend to be.
This begs a question, then:
Is muscle growth simply a byproduct of strength? If you just focus on getting stronger and stronger, will your muscles just get bigger and bigger?
Advocates of strength training have been saying this for decades, but their detractors say that muscle growth isn’t that simple.
They point to stringbeans that can push, pull, and squat tremendous amounts of weight, and to research that appears to demonstrate that heavy weightlifting–the bread and butter of all strength programs–simply isn’t necessary for getting big muscles.
Instead, they counter, you can focus on other training variables, such as volume, time under tension, metabolic fatigue, and others, and achieve the same results.
Who’s right? Or are both of these schools of thought misguided and the truth is somewhere in the middle?
Well, in this podcast, you’re going to get a clear, concise, and conclusive answer based on decades of anecdotal evidence as well as our current scientific understanding of muscle hypertrophy.
3:59 - What is the primary driver of muscle growth?
5:39 - What should be the number one goal for a weight lifter?
6:31 - What about people that get big but not strong?
11:00 - What about people that are stronger than they look?
14:37: What should you do when you eventually stop gaining strength?
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This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: www.muscleforlife.com/signup/
This is one of my all-time favorite success/self-development books and one that I regularly gift and recommend to others because I attribute much of my own success in business and other areas of my life to the lessons found in Mastery--lessons that I believe can transform anyone’s life for the better if they’re truly taken to heart.
The premise of the book is simple: any one of us can become an elite performer in a skill or field if we simply embrace and embody established attitudes and behaviors that have produced past and current champions, and more importantly, that every one of us should strive toward greatness if we want to lead fulfilling lives.
I think these messages are sorely needed because they’re in stark contrast to much of our mainstream culture, which is producing more and more people who are less and less interested in self-actualization than worshipping and pursuing meaningless materialism, entertainment, and distractions, and who are then dismayed when they realize that their lives feel hollow and insignificant.
This philosophical argument was explored in another book that I recommend called All Things Shining, wherein philosophy professors Hubert Dreyfus and Sean Dorrance Kelly argue that throughout history, we’ve placed tremendous importance and value in notions of sacredness and meaning, but since the Enlightenment, we’ve moved away from these concepts as a consequence of the radical political changes that saw individual autonomy rise above the social order imposed by a God or king. In short, when we abandoned religious and royal dogmas, we tasked ourselves to identify what’s meaningful and what isn’t, and quite frankly, we haven’t done a very good job of it. Hence, the creeping nihilism and widespread malaise of modern life.
There’s a pragmatic argument for choosing mastery over mediocrity as well, as our current economy pays a huge premium to people who are willing to do the hard, deep work necessary to demonstrate mastery--if you want to make a lot of money, get so good at something that people can’t ignore you and you’re halfway home--and tomorrow’s economy is going to demand mastery, as more and more simple, shallow, redundant work will be passed off to machines.
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In this episode, I want to address some common myths and misconceptions about body fat levels.
Obviously being “shredded” is the thing these days--if you want to be cool on social media, you’d better have abs--but how lean can you get before you start compromising your health? And how lean can you stay over the long term before it becomes a problem?
Well, you’re going to get that question fully answered in this podcast, and I think you’re going to be pleasantly surprised because I have good news: it’s harder to hurt your health than you might think.
You can do it, but you have to work very hard at it and probably throw some drugs into the mix as well. Fortunately, for most of us, our body composition goals are not only very achievable, but they’re very sustainable, too.
I’m also going to touch on various other things, including what body fat percentage is and how it changes when you gain and lose fat and muscle, whether it affects menstruation (something that many women worry about when they set out to get lean), and what you should do after cutting to reverse the negative side effects of caloric restriction without gaining back any of the fat that you just lost, which is huge for long-term weight and body fat maintenance.
5:51 - What is body fat percentage?
7:39 - How do you determine your body fat percentage?
9:44 - What is the physiology behind losing body fat?
12:16 - What is a healthy body fat percentage for men?
14:11 - What is a healthy body fat percentage for women?
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This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: www.muscleforlife.com/signup/
In this book, Covey takes you by the hand and says…
“Look, if you want to live a good life, you can’t be an irresponsible, self-absorbed, insolent, small-minded, unenlightened, judgmental, delusional little child.”
“You might be able to bullshit your friends, family, and even yourself, but you can’t bullshit the universe.”
“For whatever reason, there are some basic rules to this game of living and if you work with them, you can win. Flout them and you’ll lose.”
He then lays out…in way too many words…his ideas about what makes people effective and ineffective in life, and I wholeheartedly agree with many of his assessments.
There’s a reason why it’s on just about every “books you have to read list”–it’s full of powerful insights that, if internalized, can truly change your life.
I have to warn you though: you’re probably not going to like reading it, mainly because Covey isn’t much of a writer. It’s twice as long as it should be and a lot of the prose is purple, but it’s well worth the slog.
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In this episode, we’re going to have some fun but also address a very real problem: assholes in the gym.
You know what I’m talking about. The assholes that smell like shit, that sweat on everything that gawk at women, that superset half of the gym and leave their weights everywhere, and so on.
You might be laughing, and yes, these people can be pretty amusing, but they also make for a significantly worse gym experience for us and everyone else, and, in some cases, even drive people away from gyms altogether.
And so I wanted to have a few laughs at the expense of these assholes by breaking down the 9 most annoying things that they do, and also share some commonsense advice on how we can all make our gyms a bit more pleasant for all of our fellow gymgoers.
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This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: www.muscleforlife.com/signup/
If you like to read biographies to find ideas, models, systems, habits, etc. that extraordinary people have used to improve their lives and achieve great things, then you want to read this book.
In case you’ve just arrived to Earth and spend most of your time in orbit, Elon Musk is one of the most fearless entrepreneurs around these parts. He was one of the founders of Paypal, and he used the money he made there to create SpaceX, Tesla Motors, and Solar City, which are space exploration, electric car, and solar energy companies, respectively.
Elon’s genius, vision, work ethic, courage, and integrity has earned him billions of dollars and a cult of personality, and rightfully so, if you ask me. His story is a master lesson in the power of big think, hard work, and iron will, and we’re lucky to have people like him working for the betterment of humankind and not selling more knicknacks or creating new ways for us to waste time on our smartphones.
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In this episode, I’m going to briefly address a question I’m asked about a lot, and that’s what to do about loose skin after weight loss. Many people think that surgery is their only hope, and I’m happy to say that this isn’t the case. There are several things you can and should do before going under the knife, even if you think the damage is done and it’s too late. These things are equally important if you’re about to embark on a significant weight loss journey because they will help prevent you from having to deal with post-diet saggy skin syndrome.
Here’s a little sneak peek of what you’re going to learn in this episode:
3:17 - How can I tell if I have loose skin or fat?
8:14 - How can I improve skin elasticity?
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This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: www.muscleforlife.com/signup/
This is one of the books that I have recommended most to people that want to be more successful in business and life.
It’s short, has very little filler content (much appreciated), and delivers a powerful and practical message, which can be summarized in a question:
What’s the ONE THING I can do such that by doing it everything else will be easier or unnecessary?
In other words, how can we go beyond merely “being busy” in any area of our lives and develop a sense of the essential?
Napoleon once said that a military commander should be slow in deliberation and swift in execution, and the authors of this book think we should apply that advice to all areas of life. That we should, before acting, pause long enough to decide what really matters, and then allow that to drive our days.
One of the reasons I find this concept so compelling is I think that modern living is, in many ways, an embarrassment of riches.
We have more freedom and options in every aspect of our lives than ever before, and that’s why I think a major part of achieving success and fulfillment in any of them is identifying the things that will produce a disproportionate share of the results–you know, the 20% that produces the 80%.
Therefore, success is more about doing the right things than doing everything right. It’s not about developing superhuman discipline and endurance, it’s about exerting just enough effort and self-control to establish the right habits–the ones that make everything else easier or unimportant.
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Those of you that follow me on Instagram know that I was in San Jose last week visiting with the Mind Pump Media team to appear on their hugely popular podcast.
We had a great time chatting about all kinds of things ranging from the trials and tribulations of being a supplement seller on Amazon, my “origin story” and initial reluctance to work in the fitness space, why many supplement companies “pixie dust” their products, what kind of music I like to listen to for working out, and much, much more.
Here are some of the main things we discussed:
Related Links & Products Mentioned
This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
If you’d like to know how to get more done every day with less worry, confusion, and stress, then you need to read this book.
Unlike other productivity books that focus mostly on changing specific behaviors, adopting certain attitudes, or cultivating various habits, Getting Things Done is all about getting organized.
Ironically, I think the book itself was rather poorly organized (and too dry and long-winded), but it’s worth the slog.
Its premise is simple: the more organized your mind, work, and life is, the easier it’ll be for you to do the things that you need to do to get the results that you want.
It doesn’t just talk about these things, either — it provides you with a system that you can immediately implement to see how the principles work for you.
Want to be notified when my latest book recommendations go live?
Hop on my email list and you’ll get each new installment delivered directly to your inbox.
Click here: www.muscleforlife.com/signup/
In this episode, we’re going to have a meandering discussion about willpower and self-discipline, and specifically, some of the reasons why so many people have so much trouble doing the things they know they should and not doing the things they know they shouldn’t, and a handful of simple, science-based strategies to make it easier for you to do the things you want to do and, ultimately, become the person you want to be.
Here’s a little sneak peek of what you’re going to learn in this episode:
5:44 - What is willpower?
10:13 - What is the physiology behind willpower?
17:28 - What can we do to increase our willpower?Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: www.muscleforlife.com/signup/
If you like war memoirs — and WWII memoirs in particular — then you have to read Band of Brothers.
Hell, even if you don’t like war memoirs (or don’t know if you like them) but do like to read about how ordinary people find the courage and capability to do extraordinary things, then you should read it, because Band of Brothers is so much more than a clinical recounting of battles or analysis of soldiering.
It’s an inspiring story of how a motley crew of freewheeling young bucks became one of the most elite and effective light infantry units to fight in the European theater, and it follows them from beginning to end, from their grueling basic training to jumping into Normandy on D-Day, holding the line in the Battle of the Bulge, and, in the end, drinking Hitler’s champagne in the Bavarian Alps.
Band of Brothers also made me #thankful365 that Hitler had to fight the GI Generation and not our current crop of spineless, self-absorbed, “safe space” Peter Pans and Pams that can’t even stomach the basic realities and responsibilities of adulthood, let alone fighting the Nazi war machine.
Methinks the latter would have rather stayed home, smoked a bowl, and spluttered a few “sieg heils”…
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If you want to know what testosterone is, how it affects your body, what will and won’t increase your body’s natural testosterone production, and what you can expect in terms of bottom-line results, then you want to listen to this podcast.
Here’s a little sneak peek of what you’re going to learn in this episode:
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: www.muscleforlife.com/signup/
This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
Want to get my best advice on how to gain muscle and strength and lose fat faster?
Sign up for my free newsletter! Click here: https://www.muscleforlife.com/signup
If you like biographies and outstanding research and writing, and if you want to read one of the greatest rags-to-riches stories of all time, then you want to read this book.
It is, hands down, one of the best biographies I’ve ever read.
What struck me first about Rockefeller was his relentless work ethic, indomitable spirit, and unwavering self-assurance. Much like history’s great military conquerors, he was ferociously competitive, hated losing, and not only thought big but did big.
I love reading about these types of people because it makes you reflect on what you’re truly capable of and willing to do and endure to realize those ambitions. I wholeheartedly believe that every one of us can be, do, and have so much more than we presently believe, and that half of the battle is just learning to get out of our own ways.
If you’d like to walk in the shoes of one of history’s most brilliant, powerful, and ruthless businesspeople and see what you can learn, then you want to read this book.
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Hop on my email list and you’ll get each new installment delivered directly to your inbox.
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This time I’m going to make a bit of a case for “clean eating” because I think it doesn’t deserve all the ridicule that it gets online, and especially among the “cool crowd” that love to showcase not only how good their bodies look but also how heinous their diets are.
I don’t know about you, but if I had to choose between the diet of your average clean eater that thinks sugar makes you fat and gluten causes leaky gut and the diet of your average IIFYMer that doesn’t like to waste calories on nutritious foods like fruit and vegetables, I’ll take the former every time, and I’ll explain why in this episode.
I’m also going to talk about a style of dieting that gives us the best of both worlds -- the quality of clean eating and the adaptability of flexible dieting -- something that I’ve dubbed “flexible clean eating.”
I know, very creative of me.
This style of dieting is perfect for improving not just your body composition but your health and vitality, as well. It also makes you a better intuitive eater and helps you develop a healthier relationship with food, which ultimately makes it easier to a lean, muscular physique without having to count and track everything that you eat.
4:10 - Why is the rejection of "clean eating" a bad idea?
4:54 - Is body composition an indicator of health?
5:50 - What does a smart flexible dieter's meal plan look like?
6:40 - What are the benefits of a nutritious diet?
7:54 - What's the problem with highly-processed food?
11:39 - How can you develop a healthy relationship with food?
12:48 - Are you better off with a "clean eating" style of dieting?
13:40 - What's the best way to eat?
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
This episode is part of a weekly series that I have dubbed “Motivation Monday.”
(Yes, I know, very creative of me. What can I say, I’m a genius…)
Seriously though, the idea here is simple:
Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.
As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.
So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
If you have entrepreneurial ambitions of any kind, then you need to read this book.
It will teach you one of the most important lessons you can learn if you want to build and own a business, not just have another job: systematization.
In other words, if you want to build a business that serves you and your lifestyle–instead of the other way around–then you need to learn how to make it dependent on systems and not people.
This is especially true if you also want a business that can scale.
And that’s the focus of this book.
Want to be notified when my latest book recommendations go live?
Hop on my email list and you’ll get each new installment delivered directly to your inbox.
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In this podcast, I’m going solo to talk about ketogenic dieting because it’s getting more and more hype these days for losing fat, gaining muscle, and improving general health and well-being.
The question, of course, is whether or not it can live up to its reputation, and as you’ll see, my current answer is no, it can’t. I’ve done quite a bit of research on it, and my take is that keto dieting makes sense for certain people under certain conditions, but these people are in the minority, and you’re probably not one of them.
Here are a few of the things you’re going to learn in this episode...
3:17 - Why does fasting suppress epileptic seizures?
4:09 - What is the purpose of the ketogenic diet?
5:21 - How does the ketogenic diet work?
6:33 - Does keto help you lose weight faster than traditional dieting?
14:05 - Does keto help muscle building?
21:35 - What about studies showing that low-carb is better for gaining muscle and strength?
25:50 - Does keto dieting have health benefits?
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Click here: https://www.muscleforlife.com/signup/
In this episode I interview Dr. Cate Shanahan, who’s an author, physician, and nutritional consultant for professional sports teams like the Los Angeles Lakers and Houston Rockets.
Cate has been studying the relationship between diet and health and wellbeing for a long time now and recently published a book on the matter called Deep Nutrition, and I wanted to get her on the show because of how many people in the fitness space have little regard for the nutritional quality of their diets.
Thanks to the rising popularity of flexible dieting, more and more people are realizing that they can more or less eat like shit and still be lean and muscular, which is why you see the social mediaz full of such people boasting about how much crap they can “fit into their macros” while still having abs, as if it’s some sort of “lifehack” or dietary achievement.
Well, what they’re failing to realize that our bodies need a lot more than just “macros” to function optimally and stay healthy and, ultimately, disease-free over the long-term. And I don’t know about you, but I’m more interested in making sure that Future Me is healthy and vital than pleasing Current Me with mountains of junk food delights.
So, that’s the topic of the discussion that I had with Dr. Shanahan. In it, she shares quite a few insights on how our food choices affect our physical and mental health and performance for better or worse, including...
5:41 - What is the concept of deep nutrition?
7:00 - How much do lifestyle choices contribute to diseases? Can you offset poor dietary choices with exercise?
9:26 - What are the effects of processed foods on your body? How does it affect your metabolism and energy?
20:40 Can you manipulate your macros for maximum muscle gains?
22:41 - What is epigenetics?
33:09 - Does a high carb diet benefit training?
43:51 - What are the common types of vegetable oils and why are they bad for you?
47:41 - What are some common foods that are rich in vegetable oils?
51:35 - What are some dietary changes people can start on today?
57:12 - How can people connect with you and follow your work?
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
If you’ve been kicking around gyms for a while now, you’ve probably noticed that steroid use is becoming more and more common.
Just here in the U.S., at least a million guys and gals of all ages turn to the sauce every year to get bigger, leaner, and stronger faster, and these numbers only seem to be going up with time.
This isn’t surprising, really, considering how many juiced guys and gals dominate the fitness social media scene, how much of a difference the right drugs can make, and how easy it is to get your hands on anabolics (you can buy ‘em on Amazon, FFS…).
And so I’m asked about steroids. A lot. And so I thought I’d make a podcast to answer the questions that I get most, like…
5:02 - What do I think about people on steroids?
6:27 - Are there good and bad reasons to take steroids?
19:30 - Why am I not on steroids?
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In this episode I have Mr. Eric Helms back on the show, as promised a bit ago, to talk about how to “bulk” properly. In other words, how to gain as much muscle and as little fat as possible.
In case you don’t know Eric, he’s a member of the 3DMJ coaching team and is himself a professional natural bodybuilder and strength athlete, as well as an author and credentialed scientist with a number of peer-reviewed papers under his belt.
I’ve referenced his work quite frequently in my own writing, so it’s a pleasure to interview him and pick his brain about the science of making gains. This time we’re talking about how to gain muscle quickly without just getting fat.
As you probably know, some fat gain is inevitable during a proper bulk, but most people make a handful of common mistakes that not only sabotage their efforts to gain muscle but set them up for a long, grueling post-bulk cut that, in many cases, more or less wipes out the progress they made.
The good news, though, is when you know what you’re doing, you can gain significant amounts of muscle without gaining large amounts of body fat, and it’s not as hard as many people think.
Eric breaks it all down in this interview, where he explains the big mistakes that many people make and then the simple science of making “lean gains.”
So if you want to know how to gain strength and size without packing on pounds of fat, you definitely need to listen to the interview.
Here it is...
5:34 - What are some of the common mistakes people do when trying to gain muscle and strength?
8:57 - Can you keep your body fat at a specific percentage and still gain muscle?
11:13 - What is your advice on mini bulk cycles?
17:05 - What are the common training mistakes when bulking?
25:40 - What is the proper diet and nutrition when bulking?
39:50 - What are the common diet mistakes when eating at restaurants?
46:00 - How do things change on the training side when bulking?
50:50 - Are there any differences in exercise selection when programming a cut verses a bulk?
1:00:46 - What supplements do you recommend for strength and muscle mass?
1:09:29 - How can people connect with you and find your work?
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
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In this episode, I interview Dr. Layne Norton, who you’ve probably heard of, but in case you haven’t, he’s a professional powerlifter, bodybuilding coach, and host of his own podcast, Physique Science Radio, and really is at the forefront of the “evidence-based fitness” movement.
I’ve had Layne on the podcast before to talk about contest prep, maximizing fat loss, reverse dieting, and a few other topics, and people loved the interview so I wanted to get him back on to talk about the bane of every weightlifter: injuries.
Now, contrary to common belief, weightlifting isn’t nearly as dangerous as many people think, and especially when you’re using good technique, progressing intelligently, and generally taking good care of your body.
That said, if you lift weights for long enough, you’re going to experience at least a minor injury, even if it’s only a soft tissue problem stemming from repetitive use. And when it does happen, it’s going to frustrate the shit out of you, because as anyone that has gone through it knows, it quickly derails your plans and sometimes forces you to train suboptimally so you can recover.
I wanted to get Layne on the show to talk about this, because as a competitive bodybuilder and powerlifter, he has a lot of wisdom to share on the subjects of preventing and healing both minor and severe injuries. He himself has gotten hurt in ways that most of probably never will, and so he has had to go a lot further than most of us into rehab, recovery, and rebuilding his strength and performance.
As you’ll see, Layne covers a lot of ground in this interview, ranging from common mistakes that people make that lead to injuries to simple indicators to watch for that precede injury, how to know if you’re fully recovering from your workouts, how to rehab and work around injuries, and more.
Here’s the show…
12:51 - What is your history with personal injuries?
14:52 - What are some common mistakes that lead to injuries?
25:51 - What are some signs and symptoms that can help determine if someone is pushing themselves towards an injury?
29:56 - What are some preventative lessons you have learned with technique and form?
36:31 - How can someone tell if they are not recovering properly?
43:44 - After an injury, how can you continue to train properly?
50:07 - What are the advantages and disadvantages between conventional deadlift and sumo deadlift?
52:55 - What are some alternatives for dead lift if you are injured or recovering?
55:41 - What are some alternatives for bench press if you are injured or recovering?
57:02 - What are your tips for treatment options and getting through injurie
59:48 - What is Avatar Nutrition?
If you’re like a lot of my readers and listeners, you more or less always feel like there isn’t enough time in the day to do everything that you want to do.
You might even feel that your life is totally out of balance and walk around in a constant state of anxiety about what you’re doing, not doing, should be doing, shouldn’t be doing, and so forth.
Well, I know how that goes, what with writing a new book, running several businesses, raising a family, and so forth, and while there are deeper discussions that can be had about purposes, priorities, and perspectives, a great place to start on the problem is simply time management.
In short, if you make a few simple changes to how you spend your time every day, you might be shocked at how much more you can get done and how effortless and enjoyable it can feel. As you’ll see in this interview, this is really low-hanging, common sensical stuff that, for whatever reason, very few people actually do.
And to break it all down for us, I’ve recruited personal trainer, attorney, and time management coach Donata White to explain how we can get far more out of the 24 hours that we get every day than we’re used to or even thought possible.
As you’ll see, she outlines a simple productivity strategy that starts with asking yourself a few questions and learning to prioritize your time, and then moves into implementing a few basic but powerful productivity strategies like time blocking, minimizing transitions, eliminating distractions, and more.
We also talk a bit about how all these things apply to health and fitness, namely meal planning and building a sustainable exercise routine.
So, if you could use more productivity and less stress in your life, I think you’ll find this interview helpful.
Here it is...
8:54 - What is your personal story that led you to create good time management practices?
12:02 - What is the first step of creating good time management practices?
15:15 - What are the common mistakes people do that eat up their free time?
22:30 - What is time-blocking and transitions?
28:25 - What are some meal-prepping tips to create even more free time?
33:24 - How are people underestimating their transition times? How can transition times improve?
40:42 - What are the benefits of good time management practices?
50:34 - What are the best apps and services that help time organization?
58:50 - How does your health and fitness affect your time management?
1:01:31 - What are some practices people can do to help them focus more on their current task?
1:10:34 - How can people connect with you and find your work?
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
There aren’t very many people in the fitness space who I think everyone should follow, and my guest on this episode, Greg Nuckols, is one of those people.
I’ve been reading his work for about a year now and really appreciate what he’s doing. When I have a question, his site, Stronger by Science, is one of the first places I check for an answer before venturing off into literature.
As you can guess, I was really excited to get him on the podcast to talk about what he specializes in: the science of getting bigger and stronger.
And specifically, I wanted Greg to address a hot topic these days, and that’s the relationship between gaining strength and size.
In other words, does maximizing muscle strength also maximize muscle size, or as many people say, is strength training rather poor for making your muscles bigger.
I get asked about this all the time and there’s a lot of misinformation out there, so I thought this would be a worthy discussion, and as expected, Greg knocks it out of the park.
As you’ll see, he breaks down the relationship between strength and muscle growth and gives simple, practical insights that you can immediately apply to your training to get bigger and stronger, faster.
Greg also touches on a number of other interesting topics such as how motor learning affects our progression in the gym, how important adequate sleep is to muscle growth, how to manage personal expectations and break through plateaus, and more.
So, if you want to get stronger and gain muscle as quickly and enjoyable as possible, then I think you’re going to like this interview.
Here it is...
5:15 - What is the relationship of building muscle mass to building strength? Is there a ratio? How does it change from beginners to veterans?
11:43 - How do our motor skills influence our strength gains?
22:55 - What advice do you have for beginners on gaining full body strength?
27:47 - What advice do you have for intermediate and advanced lifters to continue building muscle mass and strength?
30:27 - How do your sleeping habits affect your muscle mass?
35:35 - What are some psychology studies on how your personal expectations affect the results of your strength?
43:25 - What advice do you have for intermediate and advanced lifters who have hit a plateau on building muscle mass and strength?
46:35 - How can people connect with you and find your research?
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
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In this episode, I interview the investigative journalist Scott Carney about something gaining more and more popularity these days: cold exposure.
You know, taking cold showers and ice baths, running around outside in your underwear during the winter, and so forth.
This “biohacking” craze started with one man, Wim Hof, who has done some pretty mind-boggling things with his body like climbing Mount Everest in just a pair of shorts, and even better, has taught others to do the same.
Scott’s latest book, What Doesn’t Kill Us, which I highly recommend you read, started as a mission to debunk Wim’s claims. After four years of research and personal experimentation, he realized that they’re not only true, but they raise bigger questions about what we’re really capable of physically, mentally, and, spiritually.
That, of course, is what this interview is all about. Scott shares with us the details of his almost surreal journey with Wim, and how he learned to use cold exposure and simple breathing techniques to boost his physical health and performance and, like Wim, climb a mountain in just his shorts without dying of hypothermia. Scott also breaks down how you and I can benefit from this new and exciting field of research.
And speaking to that, I myself have already taken the plunge, pun intended, by doing 3 to 5 minute cold showers every morning, and I’ve come to really enjoy them because of how I feel after - awake, energized, alert, and ready to get to the gym.
So, here’s the interview...
8:55 How has your life changed after climbing Mount Kilimanjaro?
13:32 What benefits have you noticed after achieving the physically impossible?
17:18 What are some of the things you can accomplish when the body, mind, and soul work together?
26:36 In comparison to our ancestors, what are some physical abilities we have lost as we have evolved?
30:33 Is technology ruining our biology?
32:40 What are the benefits from breathing exercises and cold showers?
36:06 What are the most recent scientific findings on the Wim Hof Method?
39:14 What are some breathing exercises our listeners can start doing and what are the benefits?
46:26 How can people connect with you and find your work?
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In this episode I interview Shawn Stevenson, author of the popular book Sleep Smarter and host of the The Model Health podcast. He’s also a super smart and super nice guy so I was excited to get him on the show to talk specifically about the subject of sleep. While I’ve written a bit about it on Muscle For Life and Legion, I haven’t really dived into it here on the podcast.
Everyone knows that getting enough sleep is important, but not everyone knows just how important it really is, especially for us fitness fanatics. Sleep insufficiency has been linked to car crashes, industrial disasters, and medical and other occupational errors. It increases the risk of chronic diseases like hypertension, diabetes, depression, obesity, and cancer, and it dramatically reduces our quality of life and productivity. Research shows that inadequate sleep can slow down weight loss, lead to weight gain and muscle loss, and reduce testosterone levels.
The bottom line is that your sleep hygiene is like your diet - it’s either working for you or against you, regardless of whether you realize it.
In this interview, you’re going to learn all about what good sleep hygiene really is, and what you can do start doing tonight to get some of the best sleep of your life. That doesn’t necessarily mean sleeping more than you already do. In fact, you may even be able to sleep less, but feel more rested every day. You can get there by improving the quality or efficiency of your sleep.
If you have your sleep efficiency is really dialed in, you shouldn’t need to spend more than 6 to 6.5 hours in bed every night, and in this interview, Shawn explains why and how to get there.
If any of that sounds interesting to you, then I think you’re going to enjoy the interview. Here it is.
17:40 - How do you know if you're sleep deprived?
18:50 - Can you make up for lost sleep with taking a nap?
20:34 - What are some strategies for getting good sleep?
25:10 - What is cortisol and melatonin, and how does it affect our sleep?
29:45 - How does light from our cell phones and tv's change our sleep patterns?
34:47 - Does caffeine and pre-workout affect your sleep?
38:55 - How can we change our bedroom environment to allow better sleep?
47:04 - What's the best room temperature to sleep in?
53:02 - What are the benefits of getting proper sleep?
59:07 - Does eating a meal near your bed time affect your sleep?
1:01:28 - How can people connect with you and find your work?
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Social Media Strategies That Help Build Your Brand with Nick Cheadle
In this episode I interview Nick Cheadle who's a fitness influencer and entrepreneur who has built a huge following on Instagram, I think it's like 600,000 people now , and then leveraged it to build a thriving coaching and education business.
I wanted to do this interview because I'm often asked about how to use social media better, how to get more out of it, how to make more money from it, how to build a bigger following, and so forth, and honestly, I don't have great answers - at least I didn't, I have some better answers now, thanks to the interview. But I didn't because I'm notoriously bad at social media. Honestly it's just a matter of time, I put a lot of time into other things that help build my businesses and following, but not very much time in social media.
Nick, on the other hand, is very good at it, he puts a lot of time in social media, so I wanted to pick his brain on a whole host of things like: how he proves to people that he's worth following, how he has gone about crafting his personal brand, his personal message, how he sells things without being annoying, what types of pictures tend to do best, and how he creates them, how he drives engagement and why that's so important, and much much more.
So if you're interested in learning in how to get more recognition in business through social media and through Instagram in particular, then you should definitely check out the interview, I think you're going to find it helpful. So with that, here it is.
5:31 - Take us through the timeline from when you started to now. Any key lessons?
13:26 - Why do people follow you?
18:06 - What is your message/brand?
22:27 - How do you avoid feeling too "sales-y," or like someone pushing his material on others?
34:11- How much work goes on behind the scenes?
35:31 - Do you have any web apps that you use?
38:35- Would you plan out your Instagram posts, or is it off the cuff?
44:39 - What camera do you use?
48:154 - Which photos of yours generate the most engagement?
58:00 - What are some tactical things that have helped you grow your following?
01:01:59 - Why is it important to get engagement?
01:09:23 - Where can people find your work?
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This episode is a little different as it’s me being interviewed for another podcast called The Business of Coaching Podcast.
It’s run by a super nice guy named Miles, who heads up a company in the UK that helps coaches--mainly life and business coaches--get more clients, get better results with them, and so forth.
I want to share the interview with you because it’s not about health and fitness. Instead, we talk about a variety of topics ranging from business, to personal growth, happiness, money, fame, and more, and I’d love to hear what YOU think about the discussion.
I plan on branching out and producing more content along these lines because more and more people are asking to hear my thoughts on these things these days and they’re subjects I enjoy to read and speak on, so it’s a win-win.
So much so that I’m actually am working on a new book that’s going to be my “playbook,” so to speak, for achieving happiness, success, and fulfillment in life. And I know that sounds like every other self-help/development book out there, but I promise that mine is going to be unique. It’s not going to be another uninspired rehash of the same old shit explained in the same old ways.
You know, create a vision, set goals, work hard, develop good habits, don’t give up, help others, blah blah blah. It’s not that those are bad ideas per se, but in the end, it comes down to implementation. It’s what you can DO with the information that matters, not how it makes you feel while you’re reading it.
That’s why I want to produce a book that isn’t just insightful, but it is PRACTICAL. That doesn’t just give you titillating ideas but shows you exactly how to USE them to improve your life.
Anyway, I’m kind of on a tangent at this point, so I think I’ll shut up and get to the interview, where I share a few of the ideas that are in the outline for this book. Again, please do let me know what you think about any of what we talk about in the interview. Just shoot me an email at mike@muscleforlife.com.
7:50 Tell us about your personal and fitness journey
26:30 What fuels your need to help people?
35:24 What is your vision for the next 10 years?
1:02:47 What has been your biggest lesson in building your own brand? Can you give advice to people who are building their own brand?
1:28:55 How can people stay in touch with you?
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In this podcast I interview Bret Contreras, who’s a scientist, author, coach, and one of the leaders of the evidence-based fitness movement AND an all-around cool dude to boot.
If you’ve heard of him already, you probably know him as the “glute guy” that can teach you everything you need to know about building a great butt, and while that’s true, that’s not what I wanted to talk to him about because, well, I figured he might enjoy a change of pace.
So, in this interview, I chat with Bret about nutrition and exercise science and get his thoughts on all kinds of things ranging from what makes for good and bad science, how to become more scientific in your thinking, his favorite researchers and labs, how to reconcile conflicting studies, and more.
I wanted to do this interview because more and more fitness “gurus” are appealing to science to sell their ideas and wares these days, and it’s getting harder and harder for everyday people to distinguish the hucksters from the genuine articles.
So, I hope you find Bret’s thoughts insightful. Here’s the interview...
5:01 - What science is good and what is bad? How do we improve scientific literacy?
17:39 - What is the process of trying to become more scientific?
27:17 - What have you learned over the years about getting in shape? What have you been wrong about?
32:44 - How do you become more scientific?
36:29 - Who are the best researchers, the best labs, and the best journals?
43:57 - What do you do when studies are conflicting? What's involved in study design?
49:44 - Where does knowledge in strength and conditioning come from?
1:00:52 - Where can we find your work?
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In this podcast, I interview Jeff Nippard, who’s a professional bodybuilder and online coach that produces a lot of great content on YouTube.
I came across Jeff thanks, once again, to Cory, who works with me in my supplement company Legion. She turned me on to his YouTube channel and I really liked a video he made on glute training and figured it would make a good podcast because while I’ve written about it before, I haven’t spoken much about it.
So, that’s what this interview is all about: how to build a better butt. And in it, Jeff does a fantastic job breaking down more or less everything that you need to know, ranging from the best exercises to do and how to do them most effectively, the best rep ranges to work in, how to program a glute program properly, and more.
So, if you want more booty, then this interview is for you.
6:54 - Where should you start if you want a better butt?
9:39 - Any tips for how to move up in weight on the hip thrust and make it more comfortable?
14:05 - How would you recommend working glute-specific exercises into your routine?
18:24 - What are your favorite exercises for the glutes?
24:19 - How do you make the squat more glute-centric?
29:17 - Can you increase glute activation in the deadlift?
36:37 - How can you adjust the leg press to develop the glutes more?
38:25 - How deep should you go with the squat?
44:45 - What other exercises can be changed to increase butt activation?
49:49 - Any other tips for other exercises?
51:26 - What is the role of higher-rep pump training versus progressive overload?
54:44 - Are genetics a factor?
56:37 - Where can we find you and your work?
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In this podcast I interview Paul Revelia from prophysique.com. I got introduced to Paul’s work from Cory, who works within Legion, and immediately liked him. He’s a lifelong athlete and natural bodybuilder, he has a lot of hands-on experience coaching men and women of all ages and circumstances, and he not only really knows his stuff, but he also touches on quite a few aspects of diet and exercise that most people don’t talk about. I myself have picked up quite a bit from his work, so that’s always a good sign in my eyes.
In this interview, I pick Paul’s brains about what changes as you transition from a newbie to an intermediate and ultimately advanced weightlifter. Specifically, what you need to know to make sure that you keep making progress and, just as importantly, keep enjoying your diet and training.
That last point is something many people don’t consider, but it’s hugely important because even when you do everything right, progress is much harder to come by once your newbie gains are behind you. And the methods and mindset that got you through your beginner phase won’t necessarily serve you well through your intermediate and advanced phases.
So, if you’re an experienced weightlifter who wants to continue improving and enjoying the journey for the rest of your life, then I think you’re going to really like this interview.
And if you’re still reveling in the glorious beginner gains, carry on, but listen up, because this is going to make sure that you don’t lose steam or fall off the wagon once the honeymoon ends. Let’s get to it...
6:06 - What changes once you're no longer new to weightlifting? What is going to determine your progress in the Intermediate phase?
13:09 - How should you go about increasing volume? How do you adjust your workout routine? How do you keep progressing after the newbie phase?
17:29 - Do you prioritize areas based on your physique, or increase overall volume in general?
29:48 - What are some tips and lessons for programming your own workout?
37:26 - Does diet need to change as an Intermediate? What tips do you have for diet and nutrition?
44:16 - How consistent does nutrition need to be? What optimizes progress?
47:05 - Any other tips especially for psychology and getting in the right mindset?
54:49 - Where can people find you and your work?
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In this podcast I interview James Krieger from Weightology.net.
James is a published scientist, author, and speaker, and someone whose work has really helped me better understand the fundamentals of losing fat, building muscle, and staying healthy. He has a knack for breaking down complex ideas and systems into easily digested morsels, which is what I strive to do in my work as well.
So, in this interview, I pick James’s brain on the hot issue of eating grains. We’re hearing more and more that grains make us fatter, sicker, and dumber, but how true are these claims? Is wheat slowly killing us? Should we avoid gluten? Are some grains safer or better to eat than others? What about GMO crops? Should we worry about them?
Well, James answers all of these questions and more, so if you’ve been wondering or worrying about your grain intake, then you definitely should listen to what he has to say. So, with that, let’s get to the interview...
5:57 - What is the state of grains and should we be worried about them?
10:18 - Is wheat bad? Has it changed over time due to genetic modification?
12:52 - Should we be worried about aflatoxin and methanol?
21:02 - What type of grains are best to choose from?
22:06 - Why do you pay attention to fiber intake?
24:06 - How about brown rice versus white rice?
28:09 - What other grain sources do you like to eat?
29:16 - What if you don't do well with grains?
31:57 - Are there concerns with studies being misrepresented?
41:51 - What's the deal with GMOs?
46:54 - Where can people find you and your projects/work?
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In this podcast I interview Menno Hennselmans, from BayesianBodybuilding.com, and we talk about how genetics affects your muscle and strength gains and aesthetics. I thought Menno would be the perfect person to talk to about this because he’s one of the leaders of the evidence-based fitness movement, and one of a handful of people in this space whose work I regularly follow and recommend.
So, if you’ve been wondering about how your genetics influence things like the rate at which you can gain muscle and strength, how big and strong you can ultimately get, how your muscles look as they develop, and more, then you’re going to like this interview. Here it is.
4:33 - How much do genetics affect speed of muscle growth & what are realistic expectations?
15:40 - What is the potential for muscle hypertrophy & size?
26:00 - What is the timeframe to reach your genetic potential?
28:50 - How do we predict the ceiling of our fat free mass?
38:20 - Is FFMI a hard and fast rule for the limits of a natural lifter?
52:10 - How much do genetics affect how your muscles look?
54:10 - How can you increase your bicep peak?
54:50 - Can genetics affect certain muscle groups responsiveness to training?
1:00:40 - What are muscle bellies and insertions, and how do genetics influence their look?
1:07:00 - Where can people find your work?
ARTICLES MENTIONED IN THIS PODCAST:
http://bayesianbodybuilding.com/muscle-specific-hypertrophy-biceps-back-and-lower-body/
http://bayesianbodybuilding.com/muscle-specific-hypertrophy-chest-triceps-and-shoulders/
http://bayesianbodybuilding.com/3-reasons-calves-arent-growing/
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This is an interview with professional bodybuilder and coach Alberto Nunez from Team 3DMJ on how to spot and fix muscle imbalances.
I thought Alberto would be the perfect guy to talk to about this because he not only talks the talk, but he walks the walk. He’s an accomplished bodybuilder with an absolutely insane physique, and he and his team have also helped hundreds of other bodybuilders build their best physiques ever and make a career for themselves.
I’m also excited to put this interview up because it’s a question I get all the time from both guys and girls, so I’m sure there are quite a few of you out there that could use some help in this regard as well. As you’ll see, the whole topic of muscle imbalances is pretty simple and straightforward when explained correctly. You just have to understand a handful of technical points and guidelines, and you’ll know exactly what you have to do to balance out your physique, left to right, and front to back.
Oh and I do have to warn you about one thing: my audio is shit. Unfortunately my good microphone decided to stop playing nice with the program I use to record Skype interviews, and my only backup was my webcam’s terrible mic. Fortunately, I try not to talk much, so you shouldn’t get too annoyed by it. And it won’t happen again, as I have a couple of good backups now.
6:37 - How do you define a weak point?
12:14 - How do you pinpoint a weak point and what do you do about it?
18:19 - How do you progress on isolation movements?
20:29 - What is rep quality?
23:09 - How does training change based on goals?
29:29 - How does an intermediate program look?
35:41 - What are some good isolation exercises for stubborn body parts?
40:25 - What exercises do you use for guys in specialization cycles?
44:04 - What do you use for extra lat development?
45:54 - Do you vary your grip for back exercises?
55:07 - Where can people find your work?
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In this podcast I interview Jeff Alberts, who’s an accomplished natural bodybuilder with nearly three decades of experience competing, and 2 pro card wins, 16 class titles, 26 top 3 finishes, and first place in the 2014 IFPA Pro International.
As you’d expect from someone with so much bodybuilding experience, Jeff’s also an accomplished coach. He’s worked with hundreds of athletes over the last 5 years, and started the 3DMJ brand, which has now expanded to include four other coaches, including Andrea and Eric, who I also recently interviewed.
In this podcast, Jeff and I talk about the major lessons that he has learned about what changes as you get older, and what you can and can’t do in terms of gaining muscle and losing fat.
I get asked about this type of thing all the time because many guys and gals think that if you’re over a certain age and not already in great shape--40s is usually the cut-off--you’re basically screwed. They think that you won’t be able to build any muscle to speak of, that you’ll probably get hurt trying, and that your metabolism is going to grind to a halt and you’re going to be fat forever.
Well, they’re wrong. Physiologically speaking, things don’t change nearly as much as people think, and while you can’t get away with as much shenanigans in your 40s as you can in your 20s, you absolutely can train hard and build your best body ever.
And that’s what Jeff breaks down in the interview. We touch on many things, ranging from how to know when you’re under-recovered and how to recover faster, how exercise selection changes as you get older, how to periodize your training, how to deload, and a lot more.
This is a good interview to listen to regardless of your age, too, because if you’re like me, your goal is first and foremost longevity. We want to be doing this for the rest of our lives, and that mainly boils down to preventing injury and burnout, and that’s what this discussion is all about, really. Here it is...
10:49 - How do you train smarter for longevity?
12:19 - How do you know you're under-recovering?
17:34 - What changes as you get older?
20:28 - What helps you recover faster?
28:53 - How does exercise selection change throughout training?
34:31 - What about exercise form?
42:04 - How does muscle density develop in training?
46:00 - How do you periodize your training?
48:24 - What does a deload look like for you?
52:44 - Where can people find your work?
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In this episode, I have Sohee Lee back on the podcast to talk about some of the key habits and mindsets of people that succeed in achieving their fitness and goals versus those that don’t.
In case you’re not familiar with Sohee, she’s a writer, coach, and bikini competitor, and, like me, she works hard to spread the good word about the actual science of proper diet, nutrition, and exercise.
In this interview, I wanted her to talk about something she has really dived into in her own research and writing, and that’s the mental side of fitness. I’ve written and spoken a fair amount about it myself, but I think it’s generally undeserved and underappreciated. I’d actually like to put together an entire book on the subject, but I also want to do like 8 million other things, so, uh, we’ll see how it plays out.
Anyway, my point is we tend to get so focused on the physical things--calories, macros, training variables, supplementation, etc.--and forget that none of it really matters if we can’t stick to the plan and enjoy the ride. That’s why I’m all about first and foremost creating a sustainable lifestyle and then looking at what can be done in the kitchen and gym to build the type of body that we really want. So, I hope you enjoy the interview. Here it is.
9:50 - Why is behavior change so difficult?
16:30 - What sets people who do well with diet and training apart?
30:23 - How do you deal with slipping up on your diet or training?
39:38 - How do successful people make a lifestyle change?
42:10 - What is ego depletion and is it real?
47:23 - Where can people find Sohee Fit and what are you working on now?
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Andrea is a figure competitor, powerlifter, and natural bodybuilding coach working with the 3D Muscle Journey team, who I’ve been interviewing one after another because, well, they’re great.
When I reached out to Andrea, she proposed that we talk about something I myself have been wanting to comment on: the state of the online coaching space. With Instagram, Snapchat, and fitness getting more and more popular, everyone and their brother is a coach these days, and unfortunately, many of these people have no idea what they’re doing, and many others are outright frauds.
Just because someone looks good themselves doesn’t mean they can help others get there, and just because they post impressive before and after shots of “clients” doesn’t mean those shots weren’t just swiped from the Internet.
And I say all this based on firsthand experience, because I hear every week from people working with one coach or another that hate their diets and workout programs and are frustrated with their lack of results.
Well, in this interview, Andrea and I talk about the state of online coaching and what some of the big problems are, as well as what people should look for when considering hiring a coach, some tips for new and aspiring coaches to get a jump start and then establish a reputation as being credible and competent, and more.
So if you’re looking for a coach or are considering hiring one, or if you are a coach or want to become one, then I think you’re going to really find this helpful. And if none of that applies to you, well, you still might find it interesting. Here it is...
6:21 - Is the rise of online coaching a good thing?
10:17 - What are the problems with online coaching?
16:52 - How do you help people get through problems outside of fitness that interfere with their progress?
19:01 - What are the red flags when looking at online coaches?
27:19 - How do you become a coach and do it right?
28:25 - How do you get educated?
31:26 - Do you have to look the part?
36:21 - Do you need credentials?
40:08 - How do you stay credible as the space grows?
46:38 - Where can people find more about you and what you're doing?
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In this podcast I interview the one and only...the inimitable Lyle McDonald. Lyle is a health and fitness researcher and writer, and I have to say, one of my favorite authors in the space. He’s the first person that I found in my journey whose work really resonated with me, so it’s pretty cool to sit down and chat fitness with him.
What I like most about his work is not just that he really knows his stuff and deals with subjects very holistically, he also does a fantastic job breaking down dense, complex subjects in terms that anyone can understand.
In this interview, we talk about a subject that has consumed much of Lyle’s life for the last year and half or so, and that’s female fat loss. Specifically, he breaks down how things differ between men and women in the realm of losing fat, and especially when we’re talking about getting really lean.
As Lyle points out, the fundamentals like energy and macronutrient balance are what they are, but the strategies that work beautifully for men wanting to get shredded won’t necessarily work as well for women.
In fact, you can count on them being far less effective, and Lyle dives into why, and what you women can do to squeeze the absolute most fat loss out of your diet and training. I hope you like the interview!
7:20 - How are women different from men?
25:34 - What are your top tips for better results in losing weight?
35:04 - Tips on the exercise component of weight loss.
40:58 - What is a refeed and does it help?
46:51 - Do flexible dieting and "If It Fits Your Macros" help?
1:22:49 - Where can people find you and your books?
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In this episode I interview Eric Helms, who’s one of the premier natural bodybuilding coaches in the game. He’s a member of the 3DMJ coaching team and is himself a professional natural bodybuilder and strength athlete, as well as an author and credentialed scientist with several peer-reviewed publications under his belt. I reference his work quite frequently in my writing, actually, so it was a real pleasure to get the chance to interview him.
And as you’ve gathered from the title, this interview is on how to prep for a natural bodybuilding show, and Eric covers everything ranging from caloric intake and macro breakdowns to weightlifting and cardio strategies, supplementation, and much more.
So if you’re getting ready to prep for a show or are considering doing one, you definitely need to listen to the interview. It can save you from all kinds of trials and tribulations.
And even if you’re like me and have no intention of competing but are just working on building your best body ever, you’re going to get a lot of out this interview too, because the principles Eric talks about apply to everyone looking to lose fat and not muscle--not just competitive bodybuilders.
So, I hope I’ve sufficiently whetted your appetite. Let’s get to the interview...
5:16 - Eric's background on contest prep and personal experience.
6:52 - What are the biggest contest prep mistakes and myths?
14:51 - Do you need to manipulate water, salt, and potassium?
17:42 - How do you contest prep correctly?
22:18 - What kind of cardio should someone do?
31:28 - Tips on how to recover faster.
35:43 - Tips to maximize your nutrition.
43:09 - What nutrition should someone have on a refeed?
45:33 - How do you determine someone's maintenance?
53:03 - How do you go about reducing calories?
55:48 - Do you increase exercise throughout the prep?
59:09 - Is there any supplementation you recommend?
1:03:08 - What does peak week look like?
1:08:16 - Where can we find more of your stuff?
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In this podcast, I interview Lisa J., who followed my Thinner Leaner Stronger program for 9 months and lost just 3 pounds but completely upgraded her physique. Before finding TLS, Lisa had felt "skinny fat" for as long as she could remember, and now she has guys coming up to compliment her on her strength and ask for weightlifting advice. Hah! In the interview, we talk about Lisa's journey and what key lessons she learned along the way, what obstacles she had to overcome as a working mom and how she made it work, how she overcame a wrist injury, and more.
6:25 - How was your training and diet before BLS?
8:34 - What is your exercise and fitness history?
9:35 - How did you hear about Mike Matthews?
10:19 - What were your expectations for the program?
12:30 - What were your thoughts after a few weeks?
14:27 - What have the results been up until now?
19:03 - What obstacles did you run into on the program?
21:03 - How do you make time for your workouts?
23:06 - Were there any sticking points on the program?
25:20 - How did you mentally get over your injury?
27:30 - What has helped you stay motivated?
29:30 - What are your goals from here?
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This episode of the podcast is a recording of my last live Q&A, and in it I answer questions on things like the limits of newbie gains, how to improve posture, teenage weightlifting and stunting growth, training for strength, hypertrophy, and endurance, and more. If you want to get in on the next live QA, go here: https://www.legionathletics.com/qa.
03:05 - Is there an age when newbie gains won't happen?
06:53 - How can I improve my posture?
10:34 - You say that newbies can gain muscle and lose at the same time, how does this work and why can't seasoned gym warriors do this as well?
11:57 - I'm 16 yrs old should i be lifting heavy or just focus on getting taller/growing? Will doing squats with 150lbs stunt growth for a 16 yr old?
14:22 - When doing a shoulder press should I keep my elbows pointing towards the front or is it okay be opening them up?
16:28 - When are you releasing your app?
17:35 - How do you get so much work done?
20:00 - How can I train for strength as well as hypertrophy, while doing cardio?
23:00 - Being a 16 yr old girl how much cardio/weight training do you recommend per week?
23:44 - My gym has no free barbell, just smith machine- why you don't recommend it for squatting & deadlifting?
24:58 - Is it possible to gain muscle and lose fat while on a vegetarian diet or is it a myth?
25:42 - What do you say to people who believe the benefits of fasted cardio are a myth?
28:36 - I'm down to 8% and vascular everywhere but with just a 4 pack, should I start bulking again and focus on ab training?
29:50 - Some people say dips are dangerous, what do you think about this?
30:51 - Do you drink any alcohol? If so what kind?
31:40 - Why don't you want to get bigger?
33:05 - How do we know your products ain't crap like you say others' are?
36:20 - What is your life philosophy?
39:40 - What are some tips for sticking with a diet?
40:25 - What are your thoughts about Logan Franklin and could it be possible that a physique like his is natural?
41:25 - Would you recommend high volume training following a cut?
41:45 - What is the next Legion product?
45:25 - Is a coach's course still something in the pipeline?
47:45 - Is there an application process to get on the Legion team?
47:43 - What's Mike's current stance on a weekly refeed for hormone levels?
51:46 - When training fasted I get dizzy nauseous and weak, what can do to avoid this?
52:20 - Any chance you might provide mobility for and core training, especially for golf players?
56:17 - Once a person has been obese and lost the fat, is it easier for that person to put that fat back on?
58:22 - When I do 4-6 rep range on calves, i easily lift max weight. Do you have any advice on how to increase weight but stay in the 4-6 range?
59:45 - If I want to do a general check on my hormones, bones, etc. what test do you recommend?
60:52 - Im having SI joint issues, any stretches you'd recommend to look up?
1:02:55 - Who is there with you? Do you have many partners that help you behind the scenes? When you started did you have help?
1:05:45 - Is there any difference between 4-6 reps or 6-8 reps?
1:07:10 - I'm about 10% body fat and still feel I have a bit of a belly when I sit down. Will this always be the case?
1:010:02 - Can you recommend any good books on starting your own business?
1:15:00 - I'm having trouble increasing my leg strength, what should I do?
1:16:20 - Do you get tired of people's compliments of your physique?
1:18:12 - How lo
In this podcast I interview Dr. Matt Fontaine, who’s a fantastic sports doctor in the Washington DC area that I’ve been seeing for a lingering bit of biceps tendonitis that has been getting in the way of my pressing.
Matt has been practicing sports medicine for nearly 15 years and has worked with everyone ranging from professional baseball players and triathletes to weekend runners and Crossfit warriors, and has helped people through some pretty gnarly injuries and setbacks.
In my case, he has been using a technique called ART (which you’ll learn about in the interview), and it has really helped loosen up the muscles in my shoulder and arm that were aggravating my biceps tendon. I wish I had known about this months ago.
In addition to simply getting results, Matt also really impressed me with the breadth and depth of his expertise and experience. He really knows his shit, which is why I wanted to pick his brain on things like finding and fixing muscle imbalances, predictors of injury, the nature of soft tissue injuries, simple preventative measures you can take at home, and more.
As I get more heavy weightlifting under my belt, I’ve come to appreciate stretching and mobility work even more for the purpose of preventing injury and maintaining optimal performance, and this is one of Matt’s real specialties.
I think you’re going to find the interview really enlightening and helpful, so here it is.
10:08 - Dr. Matt Fontaine's take on Crossfit, how to do it right starting out and the #1 predictor of injury.
19:28 - Tests you can do to find muscle imbalances and improve your performance.
27:49 - The second most common predcitor of injury and why using pain as an indicator of injury is too late.
30:40 - What a repetitive motion injury causes and why soft tissue injuries should not be overlooked.
36:26 - Easy and preventative measures you can take for recovery and when you should see a Doctor.
42:29 - How to find a good Doctor for injuries.
ARTICLES RELATED TO THIS PODCAST:
5 Foam Roller Exercises That Improve Performance: http://www.muscleforlife.com/foam-roller-exercises/
The Definitive Guide to Mobility Exercises: Improve Flexibility, Function, and Strength: http://www.muscleforlife.com/mobility-exercises/
3 Ways to Use Myofascial Release to Reduce Pain and Improve Performance: http://www.muscleforlife.com/myofascial-release/
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Click here: https://www.muscleforlife.com/signup/
This is the second part of a two-part interview with the always enlightening and entertaining Mark Rippetoe, who you’ve probably heard of if you take fitness seriously.
In case you don’t know who Mark is, though, he was a competitive powerlifter for a decade and is the author of several books, including two classics that everyone that’s into weightlifting should read–Starting Strength and Practical Programming for Strength.
Mark has also coached thousands of people all over the country on proper barbell training through his seminars, which you can learn more about at www.startingstrength.com. He’s also just a fun guy to chat with because he’s colorful and just shares his thoughts and openly and isn’t one for euphemisms or minced words, which I think is refreshing, really.
So, in this interview Mark and I talk about training for sports and why a lot of what goes on in the upper echelons of sports training is nonsensical and even counterproductive and what athletes should be focusing on instead.
I’ve run into a fair amount of this just working with people because I’ve heard from quite a few high-level college athletes and some professionals as well that were a bit perplexed by the types of things their strength trainers were having them do (as well as the things the trainers would leave out). I helped many of them simplify their routines and straighten things out and, one for one, they were amazed at how much of a difference it made in their respective sports.
So, if you have any desire to be a better athlete, I think you’ll like the interview. Here it is...
5:30 - How athletes should tailor their training for their profession and what they do wrong.
11:47 - Do top athletes perform well because of their training programs, or in spite of them?
22:10 - How trainers who only deal with high-level athletes can get away with not knowing their profession.
33:28 - Why any training will give results to an un-trained individual vs. optimized training.
ARTICLES RELATED TO THIS PODCAST:
Starting Strength: Basic Barbell Training: www.amazon.com/Starting-Strength…rue&tag=mflweb-20
Practical Programming for Strength Training: www.amazon.com/Practical-Program…54/?tag=mflweb-20
How to Make Meal Plans That Work For Any Diet: www.legionathletics.com/diet-meal-plans/
How to Create the Ultimate Muscle Building Workout: www.muscleforlife.com/muscle-building-workout/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
This is the first part of a two-part interview with the always enlightening and entertaining Mark Rippetoe, who you’ve probably heard of if you take fitness seriously.
In case you don’t know who Mark is, though, he was a competitor powerlifter for a decade and is the author of several books, including two classics that everyone that’s into weightlifting should read--Starting Strength and Practical Programming for Strength.
Mark has also coached thousands of people all over the country on proper barbell training through his seminars, which you can learn more about at www.startingstrength.com. He’s also just a fun guy to chat with because he’s colorful and just shares his thoughts and openly and isn’t one for euphemisms or minced words, which I think is refreshing, really.
So, in this interview Mark and I talk about the training for strength versus “aesthetics” and why there isn’t as much of a difference between the two as many people think. This podcast really drives home an important lesson I learned years ago: It’s very hard to build an all-around muscular, visually appealing physique without getting really strong on a handful of key exercises.
If you’ve been following my work for any amount of time, you already know this (and if you’ve implemented any of it, you’ve experienced it), but I think you’ll still get something out of the conversation.
5:19 - The simple truth about training for strength vs. aesthetics.
7:40 - Why strength programs are great for women.
16:00 - How getting strong helps guys get the bodies they want.
21:05- Want to get stronger? Then you probably need to gain weight.
24:00 - The simplest "hardgainer" cure out there.
29:55 - How much "good weight" can a guy in his hormonal prime gain in a year?
41:50 - A simple caveat for guys embarking on strength training.
50:44 - How much do genetics influence our strength and looks?
57:27 - You use training to get big and strong and diet to get lean.
ARTICLES RELATED TO THIS PODCAST: Starting Strength: Basic Barbell Training: https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738?ie=UTF8&redirect=true&tag=mflweb-20
Practical Programming for Strength Training: https://www.amazon.com/Practical-Programming-Strength-Training-Rippetoe/dp/0982522754/?tag=mflweb-20
How to Make Meal Plans That Work For Any Diet: legionathletics.com/diet-meal-plans/
How to Create the Ultimate Muscle Building Workout: http://www.muscleforlife.com/muscle-building-workout/
The Best Way to Gain Muscle Without Getting Fat: http://www.muscleforlife.com/the-best-way-to-gain-muscle-not-fat/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this episode I interview John Romaniello, author of the NYT bestseller Engineering the Alpha and founder of the multi-million dollar, multifaceted fitness business Roman Fitness Systems. We’re not going to talk fitness or business, though.
Instead, we linked up to discuss something else altogether, and that’s how you and I can use the brilliant and groundbreaking work of a rather obscure comparative mythologist to live better lives. The work is codified in the book The Hero With a Thousand Faces, which was written by the mythologist Joseph Campbell, and it has served as a template for some of the most popular and timeless stories ever told, ranging from King Arthur to Moby Dick to Star Wars, Harry Potter, and more.
I know that sounds incredibly abstract and inapplicable to our lives, but bear with me because John does an amazing job making the material accessible and practical, so I think you’re going to be pleasantly surprised. It’s really not a stretch to say that our conversation can be the nudge that leads to incredibly positive changes in your life.
5:30 - Natural progression of fitness to self improvement in life.
20:41 - Why does life mirror a hero's journey and how it fits into changes of life
36:34 - Why you need a mentor in life how to get one.
49:13- This is your call to adventure to change your life.
RELATED TO THIS PODCAST
The Writer’s Journey: www.amazon.com/Writers-Journey-M…6X/?tag=mflweb-20
The Hero With a Thousand Faces: www.amazon.com/Thousand-Faces-Co…36/?tag=mflweb-20
Neil Gaiman’s Epic “Make Good Art” Speech: www.youtube.com/watch?v=ikAb-NYkseI
The Hero's Journey graphic: www.thewritersjourney.com/graphictwo.gif
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
This book will show you how to build muscle, lose fat, and get strong: http://goo.gl/lKNKWK
In this podcast, I interview fellow writer, trainer, and, well, Mike, Mike Vacanti and we talk about how to get fit when you travel and are just insanely busy, how things change when you're very overweight, and why you shouldn't sweat the "little things" and use the bigger picture to stay on track.
5:27 - How to stick to a diet when you are busy.
25:49 - How to exercise when you are busy.
35:22 - How to diet and exercise when you are obese.
53:05 - Not worrying about the minutia.
ARTICLES RELATED TO THIS PODCAST:
The 3-Step Skinny Fat Solution: http://www.muscleforlife.com/skinny-fat-solution/
How to Make Meal Plans That Work For Any Diet: https://legionathletics.com/diet-meal-plans/
How Many Calories You Should Eat (with a Calculator): https://legionathletics.com/how-many-calories-should-i-eat/
How Many Grams of Fat Should You Eat Per Day? http://www.muscleforlife.com/how-many-grams-of-fat-per-day/
How Much Protein You Should Eat to Build Muscle: http://www.muscleforlife.com/how-much-protein-build-muscle/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this podcast I take any and all questions and talk about third party testing for Legion, why some studies associate taking a multivitamin with increased risk of disease, how to eat more protein, taking fat burners while bulking, and much more. If you want to get in on the next one and ask me questions, sign up here: https://legionathletics.com/qa/
03:26 - Are 5 day split workouts more effective in building more muscle than 3 day splits?
05:21 - How many grams of HMB should I take for fasted cardio/lifting?
05:43 - Are Legion products third party tested?
08:51 - What's your take on the studies coming out about the negative side effects of too many vitamins?
13:28 - When is the Legion fish oil coming out?
13:54 - What is the best macro friendly restaurant?
15:16 - When are you coming out with your online meal plan course?
16:49 - How many calories can I have and remain in a fasted state?
19:00 - Is it possible for your metabolism/TDEE to change while bulking so that your calorie surplus becomes a deficit?
20:41 - Any advice for eating more protein?
25:09 - Would you recommend doing HIIT cardio while bulking to minimize fat gain?
26:58 - What are your thoughts about maintenance calories vs. calorie cycling?
30:45 - My friend stopped cutting and gained 24 lbs in a couple days, what happened?
32:55 - What are your thoughts on cleans and snatches included into a routine with the focus on shoulders?
33:49 - What are your thoughts on the recent report on popular protein brands that were tested for BCAA content and most of them had less than half of what they claimed?
35:39 - Is taking your fat burner Phoenix counter productive while bulking?
36:21 - What are your thoughts on mixing in street workouts with your strength program?
37:23 - How come I don't feel sore anymore after a workout?
38:42 - Can I start the BLS program in the 8-12 rep range until I get the hang of things?
39:45 - What was the rationale that led to including Strength Weeks into the BLS program?
41:57 - How do you feel about all the zero cal energy drinks?
44:49 - Is it easier for someone that used to be fat but got lean to get fat than someone who has been relatively lean their whole life?
46:13 - How's the workout app coming along?
47:52 - Why haven't I seen any strength/size gain in my biceps over the last two months.
50:46 - What do you recommend as a good calf workout in a home gym?
52:06 - Any thoughts on expectations of realistic size/mass as well as how to alter your training to fit with ultra endurance work?
55:18 - What's your golf handicap?
57:19 - In your Fasted Cardio article you mentioned that you take 2 servings of Forge. What is considered 2 servings?
59:44 - I'm 17 and want to do a strength program. Would you recommend Wendler 5/3/1?
1:00:04 - If my compound lifts are going up am I building muscle? Or does every exercise have to go up?
1:01:43 - When are we going to have an EU warehouse for Legion?
1:03:21 - What would you recommend more, isolation or compound exercises?
1:04:20 - Do you consider dietary fiber when tracking calories?
1:07:01 - What should I do to not get so weak during fasted workouts?
1:08:27 - Are there any benefits of taking ice baths after working out?
1:09:04 - What does a typical day look like for you?
1:10:30 - What are your current numbers?
1:13:58 - The ice bath has to do with lactic acid build-up and muscle tension but nothing to do with muscle growth.
1:14:35 - What are so
In this podcast I answer the most common questions I get asked about body fat percentage, including how it's calculated, how to measure it, what's a healthy body fat percentage and what's not, and more...
04:08 - What is bodyfat percentage?
09:08 - What are healthy and unhealthy body fat percentages?
20:09 - How do you measure body fat percentage (DEXA, bio impedance, skin fold, etc.)?
ARTICLES RELATED TO THIS PODCAST:
How to Actually Increase Your Testosterone (and How Not to): https://legionathletics.com/how-to-increase-testosterone/
How Many Grams of Fat Should You Eat Per Day? http://www.muscleforlife.com/how-many-grams-of-fat-per-day/
Athletic Amenorrhea: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2941235/
How to Calculate Your Body Fat Percentage Easily & Accurately: https://legionathletics.com/how-to-calculate-body-fat/
AccuMeasure Personal Body Fat Tester: http://goo.gl/z2nzey
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this episode, I talk about several supplements that are supposed to help you build muscle faster and explain which work and which don't.
03:48 - The truth about supplement companies and "muscle building supplements." Which supplements don't help you build muscle?
13:53 - Natural testosterone boosters
20:41 - ZMA
25:03 - D-aspartic acid
29:20 - BCAAs
36:21 - HMB Which supplements help you build muscle?
40:50 - Whey protein powder
48:49 - Creatine
55:11 - Beta alanine
ARTICLES RELATED TO THIS PODCAST:
The Absolute Best (and Worst) Supplements for Muscle Growth: http://www.muscleforlife.com/the-best-supplements-for-muscle-growth/
How to Actually Increase Your Testosterone (and How Not to): https://legionathletics.com/how-to-increase-testosterone/
The Definitive Guide to Why Low-Carb Dieting Sucks: http://www.muscleforlife.com/low-carb-diet/
The Ultimate Guide to the Best Creatine Supplements: https://legionathletics.com/best-creatine-supplement/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this episode of the podcast I interview Jordan, who used my Bigger Leaner Stronger program to build the body he always wanted. We talk about switching from brodieting to flexible dieting, cutting while traveling, intermittent fasting, and more.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
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In this podcast, I interview author, coach, and fellow podcaster Ru Anderson on how we can gain control of our habits and then our fitness and ultimately our lives.
4:56 - The power of good (and bad) habits.
10:50 - Triggers, habits, and positive vs negative feedback.
15:32 - The 4 keys to forming new habits.
21:30 - The road to successful habits.
27:55 - Avoiding temptation vs. using willpower.
35:35 - Habits and long term success.
39:59 - Your first 5 steps to forming a new habit.
RU'S WEBSITE: http://exceednutrition.com/
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In this podcast, I answer a handful of questions I'm often asked about teenage weightlifting and bodybuilding, like does it stunt growth or make girls bulky, is it dangerous, what is appropriate for different ages, supplementation, and much more.
3:26 - Will weightlifting stunt your growth?
4:27 - Will weightlifting make girls bulky?
11:44 - Is weightlifting dangerous for teenagers?
14:47 - What age should teenagers start weightlifting?
17:57 - Why teenagers shouldn't try and get super lean.
21:59 - The ideal teenage diet.
25:18 - Dieting for overweight teens.
29:11 - My recommended training method for teenagers.
37:40 - Teenagers and steroid use.
42:57 - The safe and healthy supplements for teenagers.
49:54 - Sleep needs of teenagers.
ARTICLES RELATED TO THIS PODCAST:
How I Use Calorie Cycling to Build Muscle and Stay Lean: http://www.muscleforlife.com/calorie-cycling/
The Ultimate Bodyweight Workout Routine: http://www.muscleforlife.com/the-ultimate-bodyweight-workout-routine/
A Simple and Accurate Macronutrient Calculator: http://www.muscleforlife.com/macronutrient-calculator/
6 Things You’ve Always Wanted to Know About Steroids: http://www.muscleforlife.com/side-effects-of-steroids/
The Definitive Guide to Strength Training: https://legionathletics.com/strength-training/
How Many Grams of Fat Should You Eat Per Day? http://www.muscleforlife.com/how-many-grams-of-fat-per-day/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
The multivitamin supplement is a staple in many people’s lives, but is it really necessary? Can it even harmful? I break it all down in this episode of the podcast.
04:15 - A multivitamin sounds great...in theory.
08:19 - What's wrong with most multivitamins.
16:56 - Supplements vs. real food.
19:33 - Which multivitamin ingredients you are wasting money on?
26:22 - The multivitamin I take and why.
35:28 - The serving size tells you a lot.
ARTICLES RELATED TO THIS VIDEO:
The Definitive Guide to the Multivitamin Supplement: What Is and Isn’t Worth Your Money and Why: http://www.muscleforlife.com/best-multivitamin/
The Definitive Guide to Vitamins and Minerals: http://www.muscleforlife.com/guide-to-vitamins-and-minerals/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
This podcast is a recording of the latest live Q&A I did over at Legion, and this time we're talking artificial sweeteners, ephedrine, weight gainers, doing research, myofascial release, and much more. If you want to get in on the next one and ask me questions, sign up here: https://legionathletics.com/qa/
03:31 – Is this good HIIT cardio: Incline at 7.5 with 10 mph on a treadmill for 10 minutes.
06:24 – When I take creatine monohydrate I get bad insomnia and have to pee 10 times a night. Is there a different form I can take?
07:50 – I just had surgery and was looking at your joint supplement Fortify. Could you comment on the effectiveness it might have after surgery?
10:27 – Most bodybuilders rag on the Bowflex, is there anything wrong with the actual system if someone is still doing low reps, heavy weights, proper form?
11:42 – What do you consider to be the ideal Carbs/Protein/Fat percentage when cutting for a female?
18:36 – How can I avoid forearm pain during bicep curls?
20:01 – When are you going to come to the dark side and do a powerlifting meet?
22:33 – Could you please address problems with artificial sweeteners?
25:47 – What's the "healthiest" way to get drunk?
28:10 – Can you comment on the use of Ephedrine HCL?
29:50 – What's your go-to method for cooking chicken?
30:32 – When carrying out research for articles, what is your go to reference for trusted information?
32:42 – Is there a certain downside to using mass gainers?
35:29 – Did you work with researchers/scientists to come up with your Legion protein?
37:26 – What's your opinion on taking cleansing diet pills for cutting?
40:03 – What's the ideal amount of time to fast for IF?
40:16 – Do you take into account the afterburn affect of HIIT when counting macros?
41:04 – What are your thoughts on myofascial release?
41:25 – Why wont you go vegan?
43:37 – If you could only shave one part of your body for your next photo shoot, what would it be?
44:06 – What do you think of Tim Ferriss and the whole life hack fitness industry?
45:47 – How often should macros be adjusted as you're cutting?
46:29 – Can women follow the Beyond Bigger Leaner Stronger program?
50:02 – Can you explain some guidelines for LISS cardio instead of HIIT?
51:14 – Any news on your app (beta) release?
53:03 – What do you think of yoga for mobility?
53:38 – Can you tell us a bit more about your affiliate programs for 2016?
57:30 – What are your thoughts on the Chest Dumbbell Pullover as a chest building exercise.
58:22 – What are your thoughts on using accessories such as wrist/lift straps, belt, knee sleeves?
1:01:41 – Any advice for dating German girls?
1:02:10 – What are your current max lifts for side lateral raises, squats, deadlifts, bench and overhead press?
1:06:24 – I'm a female NPC competitor at 16 % body fat and have been working out for almost 3 years now. Any exercise that would help my quads show?
1:10:25 – Let's say I put together a a protein bar that tastes better than Quest Bars. What is the first step to bring this product to market?
1:13:06 – Is it ALWAYS calories in vs calories out, or is it true that when people get older their metabolism lags?
1:15:09 – Why have you never been DEXA scanned?
1:18:02 – At what point in your life did you realize you wanted to start a career in the fitness industry?
1:25:04 – Is it possible for a hernia surgery to mess up the abdominal wall?
Want to get my best advice on how to gain muscle and strength
In this episode I talk about some of the things I think are crucial to succeeding in the fitness industry, such as having a great physique (6:02), being educated (10:24), knowing how to get results (16:15), being helpful (24:09), and much more.
Have questions for me?
Go here: http://www.muscleforlife.com/mike-matthews-ask-me-anything/
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This episode is a recording of my last live Q&A I did over at Legion and in it I take questions on how much fat you can gain in one meal, my way of dealing with haters, what's in store for Legion and MFL in 2016, and more...
QUESTIONS FROM THIS Q&A:
04:12 - Creatine or no creatine? Loading vs non loading?
05:53 - Are you going to do a contest this year?
07:59 - Is there a limit to how many calories the body can store from one single meal?
13:31 - Any underwear advice? Anything that fits my waist rides up on my thighs.
14:26 - In relation to bulking, what would you consider "too small" of a surplus?
21:24 - What's your best advice if you get sick with food poisoning?
23:04 - Any plans on coming out with new or seasonal flavors of Legion Whey?
24:27 - Can probiotic supplements diminish weight gain?
26:04 - How do you spot fake female natties? Not just steroid use, but if a woman has booty implants or just amazing genetics and sound training? (I.e. Jen Selter, J Lo, etc.)
28:30 - Is 70g fat considered low enough for a high-carb cheat day/meal?
32:58 - What type of music pumps you up in the gym?
34:11 - When you are reverse dieting can you still have a cheat meal?
35:04 - Can you talk about how to best go about prep for a show or photoshoot?
37:58 - On dumbbell bench press Sergio Oliva Sr. and Ronnie Coleman stopped short of the top because they felt it worked triceps more than chest. What is your technique and why?
39:35 - What ratio of weight gain should be muscle if lean bulking correctly?
40:02 - Updated on the Stacked workout app?
40:54 - I recently moved my workouts to the morning so I could lift fasted with Forge. Deadlifts seem much harder, any tips?
42:38 - I've been getting some nagging soreness in my elbow post workout. What supplements would you recommend?
46:17 - What do you think about energy drinks?
48:17 - What is your advice on training clients that want to train one day a week?
50:33 - Does alcohol on the weekend screw up results?
51:47 - How do you keep your fat as low as possible? How low-fat can you go?
52:44 - What's your foot position for the Leg Press?
54:21 - What's your lowest round of golf?
55:06 - What's your max ass to grass squat?
56:10 - Can I make muscle gains if I train fasted and do not eat until 5 hours after my workout?
57:26 - How do you deal with family or friends hating on you?
1:00:10 - I'm hitting all my macros but I'm waking up in the morning bloated. Is it from carbs late at night?
1:00:43 - What do you recommend if you "mess up" on bulking by overeating?
1:03:06 - Have you ever encountered any problems with getting lightheaded during a workout?
1:03:59 - When bulking will you eventually have to up your cals?
1:04:57 - For a female following your plan what do we do when we reach a plateau on the heaviness of weights?
1:05:38 - I'm having issues keeping my calories low enough to cut at this time of year, any suggestions?
1:07:03 - Will your supplements ever go into retail?
1:08:37 - What are your plans for Legion and Muscle for Life for 2016?
1:11:04 - What advice do you have for weightlifting on a Ketogenic Diet?
1:11:40 - You are on a desert island and you find a huge supply of either peanut butter or Nutella. Which do you choose?
1:12:16 - What are some tips to improve sleep?
1:14:27 - What are your thoughts on diet breaks?
1:15:07 - What do you think about moving straight back to maintenance after a cut vs reverse dieting?
1:16:27 - What should I
In this podcast I interview Dr. Spencer Nadolsky about various medicines and medical issues that make it hard to lose weight, like birth control (18:50), antidepressants (7:45), PCOS (30:15), hypothyroidism (34:45), menopause (41:08), and more!
SPENCER'S WEBSITE: http://docswholift.com/
ORDER SPENCER'S BOOK: http://goo.gl/2KahIO
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this episode I talk about all the popular post-workout supplements like protein, BCAAs, dextrose, beta-alanine, and more, and explain which are worth the money and which aren't and why.
ARTICLES RELATED TO THIS VIDEO:
How to Lose Fat Faster With Fasted Cardio (and Keep Your Muscle): https://legionathletics.com/fasted-cardio/
The Ultimate Guide to the Best Protein Powders: http://www.muscleforlife.com/best-protein-powders/
How Insulin Really Works: http://www.muscleforlife.com/how-insulin-works/
The Definitive Guide to Beta-Alanine Supplementation: https://legionathletics.com/beta-alanine/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this podcast I talk about all things protein powder: which types I like and recommend, which I don't, how to avoid "amino spiked" powders, and more.
ARTICLES RELATED TO THIS VIDEO:
The Top 4 Scientifically Proven Benefits of a High-Protein Diet: http://www.muscleforlife.com/high-protein-diet/
How to Make Meal Plans That Work For Any Diet: https://legionathletics.com/diet-meal-plans/
How Many Calories You Should Eat (with a Calculator): https://legionathletics.com/how-many-calories-should-i-eat/
How Much Protein Do I Need? The Definitive (and Science-Based) Answer: https://legionathletics.com/how-much-protein-do-i-need/
How to Find the Best Protein Powder For You: https://legionathletics.com/best-protein-powder/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this podcast I talk about what it takes to keep making gains after the "newbie phase" and how to avoid getting stuck in a rut and more!
ARTICLES RELATED TO THIS VIDEO: The Definitive Guide to Effective Meal Planning: http://www.muscleforlife.com/healthy-meal-planning-tips/
The Definitive Guide to Mobility Exercises: http://www.muscleforlife.com/mobility-exercises/
The Best Way to Gain Muscle Without Getting Fat: http://www.muscleforlife.com/the-best-way-to-gain-muscle-not-fat/
How to Prevent Overtraining With the Deload Week: http://www.muscleforlife.com/deload-week/
How Training to Failure Can Help You Build More Muscle: http://www.muscleforlife.com/training-to-failure/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
This episode is a recording of my latest Legion live Q&A and in it...in my awesome Halloween costume...I take questions on carb sensitivity, increasing T, fasted training, and much much more... If you want to get in on the next one and ask me questions, sign up here: legionathletics.com/qa/
QUESTIONS FROM THIS Q&A:
01:20 – When finishing a bulk, should any "slowing down" be done before cutting?
03:26 – How long did it take you to start noticing viewers to your website?
06:20 – What role does Jeremy play within the company?
09:35 – I'm 22 years old and had my testosterone tested at 332 ng/dl which I think is pretty low. What do you think I should do?
14:57 – How long does it take to get a new "body fat set point?"
22:21 – When bulking, should I continue to eat a surplus of calories during the week I am deloading?
23:27 – When bulking, you recommend a deload week about every 8 weeks. I've reached the 10 week mark since my last week off and I'm really in a groove right now. Would you still recommend a deload?
24:43 – The second you release your app the sales for all your supplements and books will go through the roof. What are you planning to do with all the money?
28:13 – What do you think about knee sleeves?
30:54 – Will Stacked be available in the UK store? 31:36 – When will you establish international distribution?
34:28 – Mike how did you get your eyes so blue? Is there a special supplement stack you are taking for that?
34:52 – Can you address waist size after cutting and then reverse dieting?
40:32 – What should my pre-workout nutrition be for bulking if I workout very early in the morning?
42:59 – I'm repping 355 on deadlifts, and 90 lbs on weighted pull-ups. But I only bench 205. Is that sort of imbalance something to worry about?
47:44 – I am pretty carb sensitive. How should I adjust my carb intake on days I don't lift?
50:23 – Is there a surefire way to see if your metabolism is damaged?
51:16 – I don't notice a difference between fasted lifting and eating a bunch of carbs, is this weird?
51:55 – Pendlay rows vs bent-over rows?
52:22 – Is Christopher Walker whoever that (censored) Mike had on his podcast right when he says the hops in beer raise estrogen/lower testosterone?
53:06 – What type of exercises do you recommend for a 14 year old teenage boy who is playing hockey 4-5 x a week?
54:42 – Once you reached a muscle size you want how do you keep on gaining strength without increasing muscle size?
57:22 – What do you think about fitness trackers like Fitbit or Jawbone?
58:19 – Have you seen the new research on meat causes cancer?
59:40 – I am under the constraints of a low budget and my current gym is limited to smith machines for my compound exercises. Can I follow your BLS program under these constraints until a suitable gym is found?
1:01:26 – Have you ever supplemented with breast milk? 1:01:57 – What can I do about lower back pain during deadlifts?
1:04:28 – How fast can you put on muscle while eating at maintenance?
1:06:25 – What would be qualifications for individuals who'd be interested in working for you?
1:08:59 – What is the max amount of fat that can be gained in one sitting?
1:12:28 – Would you recommend incorporating Olympic lifts such as Hang Cleans into BLS?
1:14:11 – If I have to eat something like pancakes or French fries, is it important to eat extra protein before sleep or is not going over my calories more important?
1:15:06 – Will you have a training regimen for pre-competition bodybuilding?
1:17:54 – How do we get Mike to yell "It's Morphing Time!" and do karate?
In this episode I talk about what I do and don't like to see in a pre workout supplement and why (what actually improves performance and what doesn't).
ARTICLES RELATED TO THIS VIDEO:
Learn more about Phoenix: https://legionathletics.com/pulse/
4 Caffeine Benefits & BS “Facts” That Justify Your Addiction: http://www.muscleforlife.com/caffeine-benefits/
The Simple Science of Losing Belly Fat…For Good: http://www.muscleforlife.com/how-to-lose-belly-fat/
Why and How I Use Fasted Cardio to Lose Fat as Quickly as Possible: http://www.muscleforlife.com/fasted-cardio/
Why the BCAA Supplement is Overrated: http://www.muscleforlife.com/bcaa-supplement/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this episode I talk about some of the common ingredients found in "fat burner" supplements and which actually help you lose fat faster and which don't.
ARTICLES RELATED TO THIS VIDEO: Learn more about Phoenix: https://legionathletics.com/products/supplements/phoenix/
The Definitive Guide to Effective Meal Planning: http://www.muscleforlife.com/healthy-meal-planning-tips/
4 Caffeine Benefits & BS “Facts” That Justify Your Addiction: http://www.muscleforlife.com/caffeine-benefits/
Why and How I Use Fasted Cardio to Lose Fat as Quickly as Possible: http://www.muscleforlife.com/fasted-cardio/
Garcinia Cambogia Meta Analysis: http://www.ncbi.nlm.nih.gov/pubmed/21197150
Green Coffee Extract Meta Analysis: http://www.ncbi.nlm.nih.gov/pubmed/20871849
Naringenin, Synephrine and Hesperidin: http://www.ncbi.nlm.nih.gov/pubmed/21537493
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this episode I talk all about "deloading" and/or taking time off the gym: how to know when you should, why it's necessary, how to do it right, and more...
ARTICLES RELATED TO THIS VIDEO:
How to Prevent Overtraining With the Deload Week: http://www.muscleforlife.com/deload-week/
How Much Cardio You Should Do (and How Much Is Too Much): http://www.muscleforlife.com/how-much-cardio/
How to Measure and Improve Your Body Composition: http://www.muscleforlife.com/body-composition/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this episode I interview nutritionist, trainer, and podcaster Ben Coomber and we talk about the pros and cons of various diet fads (5:59), the importance of recovery (19:33), being objective with your results (33:03), and more!
BEN'S WEBSITE: http://bencoomber.com/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
A new episode of the podcast is up! This episode is a recording of my last live Q&A I did over at Legion and in I take questions on how we make new supplements, upcoming products, reverse dieting, finding gym partners, and more... If you want to get in on the next one and ask me questions, sign up here: https://legionathletics.com/qa/
QUESTIONS FROM THIS Q&A:
00:54 – How about a training video with you and Brittany Perillee?
01:30 - How do you get back into lifting after few weeks of a break?
03:54 - What's your research process when considering a new product for Legion?
10:53 - I love the mixability of Legion's Whey but I find it has a slightly bitter aftertaste. Is that because of the stevia?
15:05 - How long does your ab circuit typically take?
16:09 - What is the Stacked beta release date?
19:30 - What do you think of intermittent fasting on weekends while eating at a moderate surplus the rest of the week to keep fat gain to a minimum, and be able to eat out once or twice a day with family/girlfriend and eat almost anything (as long as it has a good amount of protein)?
25:50 - Can I train fasted on a bulk diet? Is it a problem for muscle growth?
27:45 - Would you rather be shredded but 5 ft tall, or skinny fat and 6ft 5?
28:42 - Is reverse dieting completely necessary? I know Lyle McDonald simply suggests eating at maintenance for 2 weeks and then bumping up for a surplus. What do you think?
32:30 - As an entrepreneur, how did you develop so much self-discipline and efficiency?
37:22 - Would you substitute cardio with yoga once a week?
38:03 - Any advice on rehabilitation?
43:53 - I train for 5k races and run 5-6 miles a day. Should I increase protein intake to preserve muscle or carb intake to spare protein being used for fuel?
46:03 - How long can I be in a calorie deficit? Is 3-6 months to long?
50:45 - Everyone knows that the maximum NECESSARY protein intake is .82 grams per pound of bodyweight. And if we allocate more than that people say, "That's TOO MUCH protein!" But what does this mean? What if I LIKE eating protein? What if I weigh 175 pounds but I ENJOY eating 350 grams of protein per day?
55:48 - What do you think of mini-cuts?
55:16 - Any tips for finding someone to train with?
59:24 - In order to make gains one must be in a caloric surplus. Can this caloric surplus be calculated on a weekly basis?
1:01:07 - Do you run into people that tell you how lifting is not healthy and that counting calories doesn't work?
1:08:08 - What's your opinion on continuing to taking Forge/Phoenix even while bulking? Wouldn't the improved insulin sensitivity help with improving the ratio of muscle to fat gained during the bulk?
1:12:32 - Today I ate a protein bar that was horrible...not many are great, as we know. Will Legion be making anything like that?
1:15:53 - If you eat too much sodium, how long does it take to get rid of it?
1:17:39 - At what point does it make sense to start adding in HIIT?
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this podcast I talk all about workout splits--full-body (00:45), upper/lower (21:00), push-pull-legs (27:22), body part (31:32), and more--and how to know what's likely to work and what's not and what's going to be best for you.
ARTICLES RELATED TO THIS VIDEO:
Get Strong Fast With the 5/3/1 Strength Training Program: http://www.muscleforlife.com/get-strong-strength-training/
The Definitive Full-Body Workout Guide: What Works, What Doesn’t, and What’s Best: https://legionathletics.com/full-body-workout/
The Definitive Guide to Muscle Hypertrophy (Muscle Growth): http://www.muscleforlife.com/guide-to-muscle-hypertrophy-muscle-growth/
The Definitive Guide to Intermittent Fasting: http://www.muscleforlife.com/the-definitive-guide-to-intermittent-fasting/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this podcast I talk all about cardio: how much you should do when you're dieting to lose fat, how much for building muscle, how much is too much, what types are best, and more...
ARTICLES RELATED TO THIS VIDEO:
How Much Cardio You Should Do (and How Much Is Too Much): http://www.muscleforlife.com/how-much-cardio/
The Worst Way to Lose Weight: http://www.muscleforlife.com/the-quickest-way-to-lose-weight/
The Top 3 Reasons to Do High-Intensity Interval Training: https://legionathletics.com/high-intensity-interval-training/
How to Change Your Body Weight Set Point: http://www.muscleforlife.com/body-weight-set-point/
How Much Muscle Can You Build Naturally http://www.muscleforlife.com/how-much-muscle-can-you-build-naturally/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this podcast I talk about the most common reasons people stop losing weight and how to fix it.
ARTICLES RELATED TO THIS VIDEO:
How to Measure and Improve Your Body Composition: http://www.muscleforlife.com/body-composition/
10 Proven Ways to Relax Your Muscles and Mind: http://www.muscleforlife.com/ways-to-relax/
Does Alcohol Consumption Affect Weight Loss and Muscle Growth? http://www.muscleforlife.com/does-alcohol-consumption-affect-weight-loss-and-muscle-growth/
The Definitive Guide to Reverse Dieting: http://www.muscleforlife.com/reverse-diet/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this episode I interview author, speaker, and entrepreneur Chip Conley about how the pursuit of peak experiences has helped him build businesses, find his calling, and get the most out of life.
CHIP'S WEBSITE: https://chipconley.com/
ORDER CHIP'S BOOK: http://amzn.to/1MmUYpH
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this podcast I conduct a live Q&A and take a variety of questions ranging from how much muscle and fat you should gain on a bulk to weighing food before or after cooking to drinking calories and more! If you want to get in on the next one and ask me questions, sign up here: legionathletics.com/qa/
QUESTIONS FROM THIS Q&A:
What LBM (lean body mass) to fat ratio can you expect to gain while bulking? Is it bad/dangerous for my health to steal from my fats to add to carbs, leaving me getting around 10-15% of my daily calories from fat? When is Phoenix coming back in stock? I'm not progressing on my squats as fast as the rest of my body. Can I add squats to Day 1 and Day 3 on BLS? Or is that too much volume? Whenever I try to work my chest, I only really feel it in my "front" delts area. How come? How can I fix it? Can you talk a little bit about your fiction writing? Thoughts on CLA supplements? How is your Stacked App tracking? You recommend liquid calories like fruit juice for hard gainers. Is all that fructose a problem? Does it matter where your sugars/carbs come from? If you've been lifting for a while, but you're still weak with an average body fat percentage, is recomping still possible? Do you ever play with your potassium vs sodium levels between cuts, maintenance and bulk? What happened to the forums on Muslce for Life? I miss the community! A while ago you mentioned potentially investing in European warehouses to house Legion stock for the European customers. Is this still an option you are considering? 42:54 - When you bulked in the past what were your top takeaways from the experiences? Anything you wish you would have done differently? Suggestions for weight progression? I'm female, been lifting for about 6 months and seem to have stalled on adding weight to my big lifts. Any update on the new grass-fed whey protein from Legion that you're working on? For tracking calories, do you weight meat before or after cooking? I'm at 8% body fat (using your 1 point method-video) and still have a considerable amount of fat around the bellybutton. Is this just really stubborn fat? You recommend Vitamin D3 and Omega 3. Do you need both? Why is the Legion Whey+ only 70% protein? I have heard that multivitamins do not dissolve well into the body. Is this true? Does Bigger Leaner Stronger work for Athletes? I am a Rower so its a mix of sprints and endurance. What do you think of the current season of True Detective? What is a good replacement multivitamin while Legion Triumph is out of stock? What do you recommend for people who get lower back pain/stiffness when doing traditional deadlifts? Would you recommend switching over to sumo deadlifts instead.
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this podcast I talk about what it really takes to get that "six pack," including how to build your core muscles properly, how to lose belly fat, and how to beat bloating.
The Ultimate Ab Workouts: The 5 Best Ab Exercises for Getting a Six Pack: http://www.muscleforlife.com/ab-workouts/
The Definitive Guide to Muscle Hypertrophy (Muscle Growth): http://www.muscleforlife.com/guide-to-muscle-hypertrophy-muscle-growth/
How the Afterburn Effect Actually Works (And Why It’s Overrated): http://www.muscleforlife.com/afterburn-effect/
Why a Gluten-Free Diet Is Unnecessary and Even Unhealthy: http://www.muscleforlife.com/why-gluten-free-diet/
The Science of Stress, Cortisol, and Weight Loss: http://www.muscleforlife.com/stress-cortisol-weight-loss/
The Definitive Guide to Why Low-Carb Dieting Sucks: http://www.muscleforlife.com/low-carb-diet/
The Refeed Day: When Dieting Should Include Overeating and Why: http://www.muscleforlife.com/refeed/
How to Prevent Overtraining With the Deload Week: http://www.muscleforlife.com/deload-week/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this episode I talk about the pros and cons of various fad diets like Paleo, gluten-free, and low-carb (1:33) as well as how to create effective meal plans (29:38).
ARTICLES RELATED TO THIS VIDEO:
The Definitive Guide to the Paleo Diet: http://www.muscleforlife.com/the-definitive-guide-to-the-paleo-diet/
The Definitive Guide to Effective Meal Planning: http://www.muscleforlife.com/healthy-meal-planning-tips/
Which Weight Loss Pills Actually Work? http://www.muscleforlife.com/which-weight-loss-pills-actually-work/
Why Gluten Free? A Balanced Look at the Benefits and Drawbacks: https://legionathletics.com/why-gluten-free/
How to Get the Body You Want With Flexible Dieting: https://legionathletics.com/flexible-dieting/
The Definitive Guide to Pre-Workout Nutrition: http://www.muscleforlife.com/pre-workout-nutrition/
The Definitive Guide to Post-Workout Nutrition: http://www.muscleforlife.com/guide-to-post-workout-nutrition/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this podcast I take a few questions from listeners regarding changing up your workout routine (1:09), dealing with tight muscles due to too much sitting (30:56), and tips for starting a fitness business (42:45). Want to submit questions for me to answer? Go here: http://www.muscleforlife.com/ask-mike-anything/
ARTICLES RELATED TO THIS VIDEO:
The Definitive Guide to Muscle Hypertrophy (Muscle Growth): http://www.muscleforlife.com/guide-to-muscle-hypertrophy-muscle-growth/
How Much Muscle Can You Build Naturally? http://www.muscleforlife.com/how-much-muscle-can-you-build-naturally/
The Ultimate Chest Workout: Chest Exercises for Awesome Pecs: http://www.muscleforlife.com/chest-workout-best-chest-exercises/
The Definitive Guide to Mobility Exercises: Improve Flexibility, Function, and Strength: http://www.muscleforlife.com/mobility-exercises/
How to Improve Flexibility and Mobility for Squatting: http://www.muscleforlife.com/how-to-improve-flexibility-and-mobility-for-squatting/
5 Foam Roller Exercises That Improve Performance: http://www.muscleforlife.com/foam-roller-exercises/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this live Q&A I answer questions about my upcoming supplements, how to recover from workout injuries, the "choice" between being really strong and being really lean, and more! If you want to get in on the next one and ask me questions, sign up here: https://legionathletics.com/qa/
QUESTIONS FROM THIS Q&A: When cutting do you cycle or take a break from supplements eg. Forge and Phoenix? If so, when and for how long? Tell us more about GENESIS, your new green supplement. Can't wait for it! Deload VS. Week off? When will Stacked be released? Hey brother, been on your book for about a year. Best results ever... BUT, with shoulders, side raises, I feel I work my traps more than my shoulders, Tips? Read your book and you recommend taking 1.2g of protein/lb during cutting. I find it hard to stick to that? Any recommendation? I'm curious, which professional athlete do you admire most and why? Will fat gain during a bulk be more evenly redistributed? Or will stubborn areas gain fat first? Do you feel that muscle growth is compromised by a down regulated metabolism, meaning a post cut situation? What do you think about consuming caffeine/creatine at the same time post-workout? What’s your process for testing 1RM on the primary lifts – how often, as part of regular workouts or separately, basic methods, etc? Thoughts on incorporating Yoga in parallel with BLS bulking program? If so, what do you suggest? Any tips on growing a blog (I know you grew yours rapidly) and what are your favorite writing tools and tips? Are you going to get back to doing regular podcasts every week? I am starting the Bigger Leaner Stronger program VERY soon. My workout partner is my wife, and she has different goals than me while in the gym. She is trying to lose weight while I am trying to gain muscle. How can we still be workout buddies with different goals? Excited for the new Star Wars movie? Based on your Instagram I bet your son is! (43:10) What would you say is the best way to deal with weight variation? Considering the variations that can occur because of your scale, and all of the other factors that can vary weight, how can we make sure we're making progress? I struggle with finding a happy balance between my strength goals and physique goals. How do you find the balance? Are there any machines you would recommend to increase bench press? Are you going to start engaging your son in any type of exercise/sports? On improving a specific body part, what do you think on working this muscle 2 or 3 times a week together with other muscles? What do you think of the "gallon of milk a day" routine? I heard this helps with getting bigger. My shoulder hurts quite a bit from stretching so much when I try to get into the squat position you recommend. I haven't been to the gym for about a month now, I was sick with the flu. I'm planning to head back to the gym but don't know how to go about it. Should I go back to my old routine or just take things slow. I'm following your book and training program which are both really great! The problem I'm having is that I'm always tired, like out of energy. Is there anything I might be doing wrong? Whole wheat bagels: Good or bad bulking food? I've got an angry rotator cuff and it causes challenges for progression with heavy weight, any recommendations other than laying off? I'm having pain in my forearms when doing heavy barbell curls, to the point that I can't do the exercise anymore and they hurt for the rest of the week. Ever experienced something like that and any tips on what to do? I wont be able to work out at the gym for 2 weeks or more. Advice/stuff I can/should do at home to compensate until I can get back in the gym? Hey Mike, I'm 16 and starting your Bigger Leaner Stronger program. Is there any risks associated with my age or aspects of the workout I should be doing differently than suggested?
Want to get my best advice on how to gain muscl
In this podcast I take two questions from readers and dive into how energy expenditure changes when you're cutting and what you need to do to keep the scale moving down and the health implications of cutting and bulking for long periods of time (28:36). Want to submit questions for me to answer? Go here: http://www.muscleforlife.com/ask-mike-anything/
ARTICLES RELATED TO THIS VIDEO: Why Rapid Weight Loss Is Superior to “Slow Cutting” (And How to Do It Right): http://www.muscleforlife.com/rapid-weight-loss/
Why and How I Use Fasted Cardio to Lose Fat as Quickly as Possible: http://www.muscleforlife.com/fasted-cardio/
The Definitive Guide to Reverse Dieting: http://www.muscleforlife.com/reverse-diet/
How to Accurately Measure Body Fat Percentage: http://www.muscleforlife.com/how-to-measure-body-fat-percentage/
4 Strategies for Losing Stubborn Fat for Good: http://www.muscleforlife.com/the-truth-about-stubborn-fat-and-how-to-get-rid-of-it/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this podcast I interview author and coach George Fear on how to get and stay lean using a habit-based approach as opposed to counting and tracking.
GEORGIE'S WEBSITE: http://askgeorgie.com/
ORDER GEORGIE'S BOOK: http://amzn.to/1cAjWUe
ARTICLES RELATED TO THIS VIDEO:
Warning: You’re Making Life Harder by Not Using Mini-Habits: http://www.muscleforlife.com/mini-habits/
How I Use Calorie Cycling to Build Muscle and Stay Lean: http://www.muscleforlife.com/calorie-cycling/
The Definitive Guide to Leptin and Weight Loss: http://www.muscleforlife.com/leptin-and-weight-loss/
The Definitive Guide to Effective Meal Planning: http://www.muscleforlife.com/healthy-meal-planning-tips/
The Definitive Guide to Reverse Dieting: http://www.muscleforlife.com/reverse-diet/
The Definitive Guide to Why Low-Carb Dieting Sucks: http://www.muscleforlife.com/low-carb-diet/
Does Alcohol Consumption Affect Weight Loss and Muscle Growth? http://www.muscleforlife.com/does-alcohol-consumption-affect-weight-loss-and-muscle-growth/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this live Q&A I answer questions about what do to when you are gaining strength but not size, how long you should stay in a calorie deficit, and more! If you want to get in on the next one and ask me questions, sign up here: www.legionsupplements.com/qa/
QUESTIONS FROM THIS Q&A:
When's the sleeping product and fish oil coming out? When are the new flavors of Whey+ coming out? Mike, BLS focuses exclusively on the 4-6 rep range. But if you follow Brad Schoenfeld (who I learned about from you), his plan cycles between a "strength phase" (like BLS 4-6 rep), a "metabolic phase" (15-20 reps) and a "muscle phase" (6-8) reps. He insists that this rep cycling is how to MAXIMIZE hypertrophy. Your thoughts? How often should you do abs? In your book you recommend taking 2-3 grams of Omega-3. My question is, is it best to take all 2-3 grams at once or can I take 1/2 with lunch and 1/2 with dinner? Is it possible that I'm making strength gains, while the size of my muscles remain the same? Do you have an estimated date when we can expect a beta for Stacked on iOS? Also in regards to Stacked, are you making the app compatible with the Apple Watch? Did you go to college? If so, what was your major and how has it helped? If not, please explain why and how you came to where you are. When guys in the gym come up to you and start telling you stuff that you know is "bro-science", how do you correct them without making them mad? Or is that possible? How much will Forge cost and will it be available on Amazon? What's your favorite app to track macros? Also, do you measure your meats and grains raw or cooked? How do you feel about the Hodgetwins? Would you reached out to them at all or consider having them on your podcast? Have you heard of the vegan raw till 4 diet? (Fruits until 4 and then cooked potatoes, rice, etc. after 4.)If so, what are your thoughts? On the point of eating a lot of food/carbs when trying to get bigger, this is where I'm at and I completely agree that eating so much gets old. Would you say getting or making your own mass gainer shake would come in handy? Thoughts on mass gainers when getting tired of eating so much? What bf% test method does BLS refer to when cutting down to the recommended 10-12% to start bulking up again? How long is it safe to be in a calorie deficit for? Is it until you get to your target body fat%? When do you recommend doing HIIT? I lift 5 days a week at night and 4 HIIT session a week in the morning. Is this ideal? In 2 months I went from 104 kg to 97 kg following your custom meal plan. I haven't been able to keep following the plan because I feel tired, hungry and low sex drive, should I add more calories? Any chance of you creating the super multivitamin that you wanted to initially create but was too expensive? Or any chance of creating a fish oil product or probiotic? I never know which to select and trust your word 100%. Thanks Mike!!!! How do you feel about Layne Norton's / Matt Ogus' PHAT routines? How did you go about starting a supplement company? The business process, not the reasoning behind starting the company. What's the inspiration for the poster on the window sill? What's the least amount of protein (g/LBM) can you take to prevent muscle loss during a deficit?
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this podcast I interview author and founder of Evidence Magazine Armi Legge on why “clean eating” is overrated, how to keep your diet in check without planning/tracking food intake, metabolic adaptation, and more!
ARTICLES RELATED TO THIS VIDEO:
How to Make the “If It Fits Your Macros” Diet Work For You: http://www.muscleforlife.com/what-is-if-it-fits-your-macros-and-does-it-work/
Why “Clean Eating” Isn’t the Key to Weight Loss or Muscle Growth: http://www.muscleforlife.com/clean-eating-and-weight-loss/
How to Stop Binge Eating (Even If You Love Food): http://www.muscleforlife.com/how-to-stop-binge-eating/
How to Change Your Body Weight Set Point: http://www.muscleforlife.com/body-weight-set-point/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this podcast I interview YouTube superstar and all-around cool guy Scott Herman on how to train for obstacle courses like Tough Mudder, how much muscle you can build naturally, how to break through weightlifting plateaus, and more!
SCOTT'S WEBSITE: http://muscularstrength.com/
ARTICLES RELATED TO THIS VIDEO:
Why High-Intensity Interval Training is Best For Weight Loss: http://www.muscleforlife.com/high-intensity-interval-training-and-weight-loss/
How Much Cardio You Should Do (and How Much Is Too Much): http://www.muscleforlife.com/how-much-cardio/
How Much Muscle Can You Build Naturally? http://www.muscleforlife.com/how-much-muscle-can-you-build-naturally/
The Best Way to Gain Muscle Without Getting Fat: http://www.muscleforlife.com/the-best-way-to-gain-muscle-not-fat/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this podcast I interview bestselling author and creator of SEALFIT Mark Divine and we talk about overcoming mental inertia, keeping a mental edge over the long term, getting back on track after falling off the wagon, and more...
MARK'S WEBSITE: http://sealfit.com/
ARTICLES RELATED TO THIS VIDEO: How to Prevent and Recover From Workout Injuries: http://www.muscleforlife.com/how-to-prevent-and-recover-from-workout-injuries/
Warning: You’re Making Life Harder by Not Using Mini-Habits: http://www.muscleforlife.com/mini-habits/
Workout Motivation: The Power of Habit: http://www.muscleforlife.com/workout-motivation-part-1-the-power-of-habit/
Get Workout Motivation: 7 Ways to Get Fired Up: http://www.muscleforlife.com/workout-motivation/
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Click here: https://www.muscleforlife.com/signup/
In this podcast I interview Dr. Spencer Nadolsky from Examine.com and we talk boosting testosterone levels naturally (5:00), low-carb vs. high-carb dieting (12:25), supplements that actually work (26:30), and more...
SPENCER'S WEBSITE: http://drspencer.com/
ARTICLES RELATED TO THIS VIDEO:
The Definitive Guide to Intermittent Fasting: http://www.muscleforlife.com/the-definitive-guide-to-intermittent-fasting/
The Definitive Guide to Why Low-Carb Dieting Sucks: http://www.muscleforlife.com/low-carb-diet/
8 Signs of Overtraining That Most People Don’t Know: http://www.muscleforlife.com/8-signs-of-overtraining/
The Definitive Guide to the Multivitamin Supplement: What Is and Isn’t Worth Your Money and Why: http://www.muscleforlife.com/best-multivitamin/
The Definitive Guide to Leptin and Weight Loss: http://www.muscleforlife.com/leptin-and-weight-loss/
How to Speed Up Your Metabolism for Easier Weight Loss: http://www.muscleforlife.com/how-to-speed-up-metabolism/
The Ultimate Guide to the Best Protein Powders: Whey, Casein, Egg, Soy, and More… http://www.muscleforlife.com/best-protein-powders/
How Much Protein is Needed to Build Muscle: http://www.muscleforlife.com/how-much-protein-build-muscle/
Which Form of Creatine is Most Effective? http://www.muscleforlife.com/which-form-of-creatine-is-most-effective/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this podcast I interview coach and bikini competitor Dell Farrell and we talk clean eating vs. flexible dieting, feeling intimidated at the gym (12:35), dealing with water retention (27:08), and more...
DELL'S WEBSITE: http://icecreamgal.com/
ARTICLES RELATED TO THIS VIDEO:
The Ultimate Fitness Plan for Women: http://www.muscleforlife.com/the-ultimate-fitness-plan-for-women/
Does CrossFit Work? http://www.muscleforlife.com/does-crossfit-work/
The Definitive Guide to the Paleo Diet: http://www.muscleforlife.com/the-definitive-guide-to-the-paleo-diet/
The Definitive Guide to Why Low-Carb Dieting Sucks: http://www.muscleforlife.com/low-carb-diet/
The Definitive Guide to the “If It Fits Your Macros” Diet: http://www.muscleforlife.com/what-is-if-it-fits-your-macros-and-does-it-work/
The Science of Stress, Cortisol, and Weight Loss: http://www.muscleforlife.com/stress-cortisol-weight-loss/
Water Retention and Weight Loss: You Can Lose Fat, But Not Weight? http://www.muscleforlife.com/water-retention-and-weight-loss/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
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In this podcast I interview Mark Rippetoe and we talk about how training changes in your middle and even later years, how to keep joints healthy (34:35), how to avoid injuries and overtraining (45:09), and more...
MARKS'S WEBSITE: http://startingstrength.com/
FIND A STARTING STRENGTH COACH: http://startingstrength.org/
ORDER MARK'S BOOK: http://amzn.to/1Hug9UQ
ARTICLES RELATED TO THIS VIDEO:
The Definitive Guide to Muscle Recovery: http://www.muscleforlife.com/the-definitive-guide-to-muscle-recovery-and-muscle-growth/
Does CrossFit Work? http://www.muscleforlife.com/does-crossfit-work/
How Much Protein is Needed to Build Muscle: http://www.muscleforlife.com/how-much-protein-build-muscle/
8 Signs of Overtraining That Most People Don’t Know: http://www.muscleforlife.com/8-signs-of-overtraining/
Debunking the Myth of Weightlifting and Joint Problems: http://www.muscleforlife.com/weightlifting-joint-problems/
Why the BCAA Supplement is Overrated: http://www.muscleforlife.com/bcaa-supplement/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this podcast I interview the one and only Dr. Layne Norton and we talk contest/photo shoot prep, how to maximize fat loss and minimize muscle loss while cutting, reverse dieting, and more...
LAYNE'S WEBSITE: http://www.biolayne.com/
ORDER THE REVERSE DIETING BOOK: http://reversedietingbook.com/
ARTICLES RELATED TO THIS VIDEO: Water Retention and Weight Loss: You Can Lose Fat, But Not Weight? http://www.muscleforlife.com/water-retention-and-weight-loss/
Why Rapid Weight Loss Is Superior to “Slow Cutting” (And How to Do It Right): http://www.muscleforlife.com/rapid-weight-loss/
The Absolute Best and Worst Ways to Build Muscle: http://www.muscleforlife.com/best-way-to-build-muscle/
The Best Way to Gain Muscle Without Getting Fat: http://www.muscleforlife.com/the-best-way-to-gain-muscle-not-fat/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this podcast I give you several diet and training tips for maintaining muscle and strength and minimizing fat gain while traveling and some simple, powerful advice from Warren Buffet on setting and pursuing goals in life (34:50).
ARTICLES RELATED TO THIS VIDEO:
How to Stay in Shape When You’re Traveling: http://www.muscleforlife.com/how-to-stay-in-shape-when-youre-traveling/
The Definitive Guide to Effective Meal Planning: http://www.muscleforlife.com/healthy-meal-planning-tips/
Does Alcohol Consumption Affect Weight Loss and Muscle Growth? http://www.muscleforlife.com/does-alcohol-consumption-affect-weight-loss-and-muscle-growth/
How Much Protein is Needed to Build Muscle: http://www.muscleforlife.com/how-much-protein-build-muscle/
How to Enjoy “Cheat Meals” Without Ruining Your Diet: http://www.muscleforlife.com/cheat-meal/
How to Change Your Body Weight Set Point: http://www.muscleforlife.com/body-weight-set-point/
The Definitive Guide to Intermittent Fasting: http://www.muscleforlife.com/the-definitive-guide-to-intermittent-fasting/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this podcast I talk about how to properly reduce your food intake to keep fat loss going, whether or not you can train when you're sore (26:05), why eating carbs late at night isn't an issue (31:50), and more. Join my book launch here: http://www.muscleforlife.com/launch/
Want to submit questions for me to answer? Go here: http://www.muscleforlife.com/ask-mike-anything/
ARTICLES RELATED TO THIS VIDEO:
8 Signs of Overtraining That Most People Don’t Know: http://www.muscleforlife.com/8-signs-of-overtraining/
Water Retention and Weight Loss: You Can Lose Fat, But Not Weight? http://www.muscleforlife.com/water-retention-and-weight-loss/
Why and How I Use Fasted Cardio to Lose Fat as Quickly as Possible: http://www.muscleforlife.com/fasted-cardio/
The Definitive Guide to Why Low-Carb Dieting Sucks: http://www.muscleforlife.com/low-carb-diet/
The Top 4 Scientifically Proven Benefits of a High-Protein Diet: http://www.muscleforlife.com/high-protein-diet/
How to Reduce Muscle Soreness: http://www.muscleforlife.com/reduce-muscle-soreness/
Does Carb Backloading Work? A Scientific Review: http://www.muscleforlife.com/does-carb-backloading-work/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this podcast I talk about my new books and what sets them apart from their previous (first) editions, what "clinically effective dosages" really means (24:33), and why I'm not a fan of "mini bulks" and "mini cuts" (37:34).
JOIN MY BOOK LAUNCH HERE: http://www.muscleforlife.com/launch/
MY PRE-WORKOUT PULSE: https://legionsupplements.com/products/supplements/pulse/
MY FAT BURNER PHOENIX: https://legionsupplements.com/products/supplements/phoenix/
ARTICLES RELATED TO THIS VIDEO:
Examine: http://examine.com/
3 Calorie Counting “Secrets” Every Dieter Should Know: http://www.muscleforlife.com/counting-calories/
The Definitive Guide to Effective Meal Planning: http://www.muscleforlife.com/healthy-meal-planning-tips/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this podcast I interview the one and only Brad Schoenfeld and we talk about the rock-bottom fundamentals of building muscle and strength and losing fat, the myth of "functional" training, and more!
JOIN MY BOOK LAUNCH: http://www.muscleforlife.com/launch/
ORDER THE M.A.X. MUSCLE PLAN: http://amzn.to/1EpHo0M
BRAD'S WEBSITE: http://www.lookgreatnaked.com/
ARTICLES RELATED TO THIS VIDEO:
“Muscle Memory” is Real and Here’s How It Works: http://www.muscleforlife.com/muscle-memory/
The Definitive Guide to Effective Meal Planning: http://www.muscleforlife.com/healthy-meal-planning-tips/
The Definitive Guide to Why Low-Carb Dieting Sucks: http://www.muscleforlife.com/low-carb-diet/
How Training Frequency Can Help or Hurt Your Muscle Growth: http://www.muscleforlife.com/training-frequency/
The Definitive Guide on How to Build a Workout Routine: http://www.muscleforlife.com/how-to-build-a-workout-routine/
The Definitive Guide to Post-Workout Nutrition: http://www.muscleforlife.com/guide-to-post-workout-nutrition/
The Definitive Guide to the “If It Fits Your Macros” Diet: http://www.muscleforlife.com/what-is-if-it-fits-your-macros-and-does-it-work/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this podcast I talk about who can and can't build muscle and lose fat simultaneously and how to do it and some of my big business lessons I've learned over the last couple of years (32:16).
ARTICLES RELATED TO THIS VIDEO:
“Muscle Memory” is Real and Here’s How It Works: http://www.muscleforlife.com/muscle-memory/
The Definitive Guide to Effective Meal Planning: http://www.muscleforlife.com/healthy-meal-planning-tips/
Acute energy deprivation affects skeletal muscle protein synthesis: http://www.ncbi.nlm.nih.gov/pubmed/20164371
The Definitive Guide to Why Low-Carb Dieting Sucks: http://www.muscleforlife.com/low-carb-diet/
How Training Frequency Can Help or Hurt Your Muscle Growth: http://www.muscleforlife.com/training-frequency/
The Definitive Guide on How to Build a Workout Routine: http://www.muscleforlife.com/how-to-build-a-workout-routine/
Which Form of Creatine is Most Effective? http://www.muscleforlife.com/which-form-of-creatine-is-most-effective/
How to Take Workout Supplements for Maximum Results: http://www.muscleforlife.com/how-to-take-workout-supplements/
The Steve Martin Method of Achieving Your Goals: http://www.muscleforlife.com/achieving-your-goals/
Peak: How Great Companies Get Their Mojo from Maslow: http://amzn.to/1zq7Mm6
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this podcast I talk with Andrew Steele from DNAFit about my test results and about genetic testing in general and how you can use it to optimize your health and performance.
ARTICLES RELATED TO THIS PODCAST:
How Insulin Really Works: It Causes Fat Storage…But Doesn’t Make You Fat: http://www.muscleforlife.com/how-insulin-works/
The Definitive Guide to Why Low-Carb Dieting Sucks: http://www.muscleforlife.com/low-carb-diet/
Carbohydrates and Weight Loss: Should You Go Low-Carb? http://www.muscleforlife.com/carbohydrates-and-weight-loss-should-you-go-low-carb/
5 Powerful Vitamin D Benefits That Make It a “Super-Vitamin”: http://www.muscleforlife.com/vitamin-d-benefits/
Why a Gluten-Free Diet Is Unnecessary and Even Unhealthy: http://www.muscleforlife.com/why-gluten-free-diet/
Why High-Intensity Interval Training is Best For Weight Loss: http://www.muscleforlife.com/high-intensity-interval-training-and-weight-loss/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this podcast I answer reader/listener questions about protecting tendons and ligaments while lifting heavy (1:37), what to expect in terms of strength loss when cutting (13:07), "amino spiking" and other supplement scams (27:57), and more...
Want to submit questions for me to answer? Go here: http://www.muscleforlife.com/ask-mike-anything/
ARTICLES RELATED TO THIS PODCAST: Debunking the Myth of Weightlifting and Joint Problems: http://www.muscleforlife.com/weightlifting-joint-problems/
How to Build Muscle and Lose Fat…at the Same Time: http://www.muscleforlife.com/build-muscle-lose-fat/
“Muscle Memory” is Real and Here’s How It Works: http://www.muscleforlife.com/muscle-memory/
How Much Cardio You Should Do (and How Much Is Too Much): http://www.muscleforlife.com/how-much-cardio/
How to Speed Up Your Metabolism for Easier Weight Loss: http://www.muscleforlife.com/how-to-speed-up-metabolism/
How to Take Workout Supplements for Maximum Results: http://www.muscleforlife.com/how-to-take-workout-supplements/
Pre Versus Post Workout Supplementation of Creatine: http://www.ncbi.nlm.nih.gov/pubmed/23919405
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this podcast I talk about how to keep your immune system strong, how to prevent overtraining and injury, how to keep from losing motivation when you have to take time off, and more...
ARTICLES RELATED TO THIS PODCAST:
How to Stay in Shape When You’re Traveling: http://www.muscleforlife.com/how-to-stay-in-shape-when-youre-traveling/
How Training Frequency Can Help or Hurt Your Muscle Growth: http://www.muscleforlife.com/training-frequency/
How Much Muscle Can You Build Naturally? http://www.muscleforlife.com/how-much-muscle-can-you-build-naturally/
How to Boost Your Immune System and Beat Sickness Bugs: http://www.muscleforlife.com/boost-immune-system/
My multivitamin TRIUMPH: https://legionsupplements.com/products/supplements/triumph/
“Muscle Memory” is Real and Here’s How It Works: http://www.muscleforlife.com/muscle-memory/
My moderator page: http://www.muscleforlife.com/ask-mike-anything/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this podcast I give a quick report on the effects of my holiday hedonism, explain why I like to be aggressive with my fat loss instead of "slow cutting," (11:51) and share my thoughts on how the people you associate with affect your success (35:28).
ARTICLES RELATED TO THIS PODCAST:
Why Rapid Weight Loss Is Superior to “Slow Cutting” (And How to Do It Right): http://www.muscleforlife.com/rapid-weight-loss/
How Much Muscle Can You Build Naturally? http://www.muscleforlife.com/how-much-muscle-can-you-build-naturally/
Fat-free mass index (FFMI): http://www.muscleforlife.com/do-actors-use-steroids-for-movies/
Study on track and field athletes: http://www.muscleforlife.com/rapid-weight-loss/
The Best Way to Gain Muscle Without Getting Fat: http://www.muscleforlife.com/the-best-way-to-gain-muscle-not-fat/
The Definitive Guide to Why Low-Carb Dieting Sucks: http://www.muscleforlife.com/low-carb-diet/
How Much Cardio You Should Do (and How Much Is Too Much): http://www.muscleforlife.com/how-much-cardio/
Why High-Intensity Interval Training is Best For Weight Loss: http://www.muscleforlife.com/high-intensity-interval-training-and-weight-loss/
How Much Protein is Needed to Build Muscle: http://www.muscleforlife.com/how-much-protein-build-muscle/
Which Weight Loss Pills Actually Work? http://www.muscleforlife.com/which-weight-loss-pills-actually-work/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this podcast I talk about why I've never done drugs and never will, how a typical day of eating and training looks for me, and how to adjust your training if you have to miss workouts.
ARTICLES RELATED TO THIS PODCAST:
5 Huge Fitness Mistakes That Nearly Made Me Quit: http://www.muscleforlife.com/5-common-fitness-mistakes-to-avoid/
Bostin Loyd steroid transformation: https://www.youtube.com/watch?v=2MaaC6VD4ZA
The Definitive Guide to Leptin and Weight Loss: http://www.muscleforlife.com/leptin-and-weight-loss/
How Much Muscle Can You Build Naturally? http://www.muscleforlife.com/how-much-muscle-can-you-build-naturally/
Why and How I Use Fasted Cardio to Lose Fat as Quickly as Possible: http://www.muscleforlife.com/fasted-cardio/
How to Stay in Shape When You’re Traveling: http://www.muscleforlife.com/how-to-stay-in-shape-when-youre-traveling/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this podcast I answer reader questions about muscle vs. tendon and ligament recovery, how to preserve muscle when doing a lot of cardio, how much you can "fudge" your diet numbers, and more!
Want to submit questions for me to answer? Go here: http://www.muscleforlife.com/ask-mike-anything/
View my holiday deals: http://legionsupplements.com/
ARTICLES RELATED TO THIS PODCAST:
Debunking the Myth of Weightlifting and Joint Problems: http://www.muscleforlife.com/weightlifting-joint-problems/
Cardio and Muscle Growth: Friends or Foes? http://www.muscleforlife.com/cardio-and-muscle-growth-friends-or-foes/
The Definitive Guide to Effective Meal Planning: http://www.muscleforlife.com/healthy-meal-planning-tips/
Why High-Intensity Interval Training is Best For Weight Loss: http://www.muscleforlife.com/high-intensity-interval-training-and-weight-loss/
The Best Way to Gain Muscle Without Getting Fat: http://www.muscleforlife.com/the-best-way-to-gain-muscle-not-fat/
How Much Protein is Needed to Build Muscle: http://www.muscleforlife.com/how-much-protein-build-muscle/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this podcast I talk about a few of the biggest diet and training mistakes people make that prevent them from achieving their fitness goals and how you can use "mini-habits" to, well, do anything.
ARTICLES RELATED TO THIS PODCAST:
7 Diet Mistakes That Make It Damn Hard to Lose Weight, Build Muscle, and Feel Good: http://www.muscleforlife.com/diet-mistakes/
6 “Everyday” Weightlifting Mistakes That Keep People Small, Weak, and Frustrated: http://www.muscleforlife.com/weightlifting-mistakes/
Warning: You’re Making Life Harder by Not Using Mini-Habits: http://www.muscleforlife.com/mini-habits/
How to Lose Weight Without Counting Calories: http://www.muscleforlife.com/how-to-lose-weight-without-counting-calories/
How to Count Calories Correctly for Effortless Weight Loss: http://www.muscleforlife.com/how-to-count-calories/
The Definitive Guide to Effective Meal Planning: http://www.muscleforlife.com/healthy-meal-planning-tips/
The Definitive Guide to Why Low-Carb Dieting Sucks: http://www.muscleforlife.com/low-carb-diet/
How Insulin Really Works: It Causes Fat Storage…But Doesn’t Make You Fat: http://www.muscleforlife.com/how-insulin-works/
Does Alcohol Consumption Affect Weight Loss and Muscle Growth? http://www.muscleforlife.com/does-alcohol-consumption-affect-weight-loss-and-muscle-growth/
Let Them Eat Wheat: Scientific Holes in the Wheat-Free Diet Craze: http://www.muscleforlife.com/wheat-free-diet/
Daily Sitting Time and All-Cause Mortality: A Meta-Analysis: http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0080000
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this podcast I answers reader questions on how to make flexible dieting as "flexible" as possible (1:25), how to best work lifting and cardio into your schedule (11:22), and my recommendations on how women should work with weights (15:56).
Want to submit questions for me to answer? Go here: http://www.muscleforlife.com/ask-mike-anything/
ARTICLES RELATED TO THIS PODCAST:
The Definitive Guide to Effective Meal Planning: http://www.muscleforlife.com/healthy-meal-planning-tips/
Why High-Intensity Interval Training is Best For Weight Loss: http://www.muscleforlife.com/high-intensity-interval-training-and-weight-loss/
Cardio and Muscle Growth: Friends or Foes? http://www.muscleforlife.com/cardio-and-muscle-growth-friends-or-foes/
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In this podcast I interview Jimmy Smith, who specializes in training athletes, and we talk about how to use weight training, nutrition, and supplementation to maximize your sports performance.
Jimmy's website: http://physiqueformuladiet.com/
ARTICLES RELATED TO THIS PODCAST:
The Definitive Guide to Why Low-Carb Dieting Sucks: http://www.muscleforlife.com/low-carb-diet/
The Definitive Guide to Pre-Workout Nutrition: http://www.muscleforlife.com/pre-workout-nutrition/
The Definitive Guide to Post-Workout Nutrition: http://www.muscleforlife.com/guide-to-post-workout-nutrition/
My supplement recommendations: http://www.muscleforlife.com/recommendation/supplements/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this podcast I interview Sohee Lee and we talk about the ins and outs of protecting your metabolism while you lose fat, getting it to run as fast as possible, and more...
How to Count Macros book: http://www.howtocountmacros.com/
Reverse Dieting book: http://reversedietingbook.com/
Sohee's website: http://www.soheefit.com/
ARTICLES RELATED TO THIS PODCAST:
The Refeed Day: When Dieting Should Include Overeating and Why: http://www.muscleforlife.com/refeed/
How to Lose Weight Without Counting Calories: http://www.muscleforlife.com/how-to-lose-weight-without-counting-calories/
How to Count Calories Correctly for Effortless Weight Loss: http://www.muscleforlife.com/how-to-count-calories/
The Definitive Guide to Effective Meal Planning: http://www.muscleforlife.com/healthy-meal-planning-tips/
How to Speed Up Your Metabolism for Easier Weight Loss: http://www.muscleforlife.com/how-to-speed-up-metabolism/
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In this podcast I answer more reader questions, and this time they're regarding the reverse pyramid style of weightlifting (1:33), determining our genetic potential (11:06), organic vs. conventional food (29:35), and more...
Want to submit questions for me to answer? Go here: http://www.muscleforlife.com/ask-mike-anything/
Beyond Bigger Leaner Stronger: http://muscleforlife.com/bbls/
ARTICLES RELATED TO THIS PODCAST: 6 “Everyday” Weightlifting Mistakes That Keep People Small, Weak, and Frustrated: http://www.muscleforlife.com/weightlifting-mistakes/
How Much Muscle Can You Build Naturally? http://www.muscleforlife.com/how-much-muscle-can-you-build-naturally/
Do Actors Use Steroids to Prepare for Movie Roles? http://www.muscleforlife.com/do-actors-use-steroids-for-movies/
Thinner Leaner Stronger: http://www.muscleforlife.com/books/thinner-leaner-stronger/
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In this podcast I interview NYT bestselling author and Navy SEAL Mark Divine and we talk about how he developed an "unbeatable mind" that kept him alive on the battlefield and has helped him succeed as an entrepreneur.
ORDER THE WAY OF THE SEAL: http://amzn.to/1tJVjGe
ORDER THE UNBEATABLE MIND: http://amzn.to/1sm95Dv
MARK'S WEBSITE: http://sealfit.com/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
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In this podcast I answer a few more popular questions in my Google Moderator relating to sleep needs, work/life balance, the future of MFL, what I did before all this, and more...
Want to submit questions for me to answer? Go here: http://www.muscleforlife.com/ask-mike-anything/
Legion Supplements: http://legionsupplements.com/
ARTICLES RELATED TO THIS PODCAST:
Help, I Can’t Sleep! Effects of Sleep Deprivation and Natural Cures for Insomnia: http://www.muscleforlife.com/help-i-cant-sleep-effects-of-sleep-deprivation-and-natural-cures-for-insomnia/
The Great “Work-Life Balance” Dilemma: http://www.muscleforlife.com/work-life-balance/
The Simple Science of Effective (and Ineffective) Goal Setting: http://www.muscleforlife.com/goal-setting/
Are You a Fox or a Hedgehog? http://www.muscleforlife.com/fox-hedgehog-parable/
5 Huge Fitness Mistakes That Nearly Made Me Quit: http://www.muscleforlife.com/5-common-fitness-mistakes-to-avoid/
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In this podcast, I interview Mark Rippetoe and we talk about the failings of CrossFit, what's wrong with much of today's exercise science, natural strength potentials, and more...
STARTING STRENGTH: http://amzn.to/YTXsqr
MARK'S WEBSITE: http://startingstrength.com/
ARTICLES RELATED TO THIS PODCAST: Does CrossFit Work? http://www.muscleforlife.com/does-crossfit-work/
How to Reduce Muscle Soreness: http://www.muscleforlife.com/reduce-muscle-soreness/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this podcast I answer questions from readers on how body types affect gains, how to make diets work when cooking for multiple people, why I like and dislike multivitamins, and more...
Want to submit questions for me to answer? Go here: http://www.muscleforlife.com/ask-mike-anything/
ARTICLES RELATED TO THIS PODCAST:
Carbohydrates and Weight Loss: Should You Go Low-Carb? http://www.muscleforlife.com/carbohydrates-and-weight-loss-should-you-go-low-carb/
The Definitive Guide to Why Low-Carb Dieting Sucks: http://www.muscleforlife.com/low-carb-diet/
The Ultimate Calves Workouts for Quickly Adding Size and Strength: http://www.muscleforlife.com/calves-workout/
How Training Frequency Can Help or Hurt Your Muscle Growth: http://www.muscleforlife.com/training-frequency/
My recipes: http://www.muscleforlife.com/category/food/
How to Enjoy “Cheat Meals” Without Ruining Your Diet: http://www.muscleforlife.com/cheat-meal/
Adi Gillespie: https://www.facebook.com/AdiGillespieFitness
8 Proven Ways to Break Through Weightlifting Plateaus: http://www.muscleforlife.com/weightlifting-plateau/
Beyond Bigger Leaner Stronger: http://www.muscleforlife.com/bbls/
The Definitive Guide to Vitamins and Minerals: http://www.muscleforlife.com/guide-to-vitamins-and-minerals/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this podcast I interview David Epstein, author of the NYT bestseller The Sports Gene, and we talk how genetics, talent, and practice relate to acquiring physical ability.
ORDER THE SPORTS GENE: http://amzn.to/1uFWVUD
DAVID'S WEBSITE: http://thesportsgene.com/
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In this podcast I interview Dr. Richard Lee from Gene Solve and we talk about what genetic research is teaching us about how to achieve optimal levels of health and performance.
GENE SOLVE: http://gene-solve.com/
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In this podcast I talk about the big mistakes I see intermediate lifters making that prevent them from making progress and my thoughts on what it means to find the right work-life balance (27:06).
ARTICLES RELATED TO THIS PODCAST:
Beyond Bigger Leaner Stronger: http://muscleforlife.com/bbls/
How Much Muscle Can You Build Naturally? http://www.muscleforlife.com/how-much-muscle-can-you-build-naturally/
The Best Way to Gain Muscle Without Getting Fat: http://www.muscleforlife.com/the-best-way-to-gain-muscle-not-fat/
Why Rapid Weight Loss Is Superior to “Slow Cutting”: http://www.muscleforlife.com/rapid-weight-loss/
How to Build Muscle and Lose Fat…at the Same Time: http://www.muscleforlife.com/build-muscle-lose-fat/
The Definitive Guide to Effective Meal Planning: http://www.muscleforlife.com/healthy-meal-planning-tips/
The Definitive Guide to Pre-Workout Nutrition: http://www.muscleforlife.com/pre-workout-nutrition/
The Definitive Guide to Why Low-Carb Dieting Sucks: http://www.muscleforlife.com/low-carb-diet/
The Definitive Guide to Muscle Hypertrophy (Muscle Growth): http://www.muscleforlife.com/guide-to-muscle-hypertrophy-muscle-growth/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
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In this podcast I talk about the 5 big mistakes I was making in my diet and training that kept me stuck in a rut and a great lesson on achieving goals that we can learn from epic funnyman Steve Martin (31:06).
ARTICLES RELATED TO THIS PODCAST:
The Truth About Protein Absorption: http://www.muscleforlife.com/the-truth-about-protein-absorption-how-often-you-should-eat-protein-to-build-muscle/
Meal Frequency: http://www.muscleforlife.com/does-meal-frequency-affect-weight-loss-metabolic-rate-and-appetite-control/
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In this podcast I interview Kelly Starrett from MobilityWOD and we talk about the detrimental effects of sitting too much, various "little" lifestyle choices that can harm or help us in the long run, his new book that is launching in October, and more!
KELLY'S WEBSITE: http://www.mobilitywod.com/
KELLY'S BOOK RECOMMENDATIONS: http://www.amazon.com/The-Talent-Code-Greatness-Grown/dp/055380684X/?tag=mflweb-20
http://www.amazon.com/Sports-Gene-Talent-Practice-Success-ebook/dp/B00AEDDQKE/?tag=mflweb-20
http://www.amazon.com/Raising-Cain-Protecting-Emotional-Life-ebook/dp/B0030CMK9Y/?tag=mflweb-20
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this podcast I talk about the "If It Fits Your Macros" style of dieting--what it is, how it works, and what I do and don't like about it--as well as why I think being able to be a good "grinder" gives you a huge advantage in life (27:25).
ARTICLES RELATED TO THIS PODCAST:
How to build muscle and lose fat at the same time: http://www.muscleforlife.com/build-muscle-lose-fat/
High-fat dieting: http://www.muscleforlife.com/clean-eating-and-weight-loss/
How to make a meal plan: http://www.muscleforlife.com/healthy-meal-planning-tips/
The truth about sugar: http://www.muscleforlife.com/sugar-facts/
The Definitive Guide to the "If It Fits Your Macros" Diet: http://www.muscleforlife.com/what-is-if-it-fits-your-macros-and-does-it-work/
My supplement recommendations: http://www.muscleforlife.com/recommendation/supplements/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
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In this podcast I interview bestselling author and competitive triathlete Ben Greenfield and we talk about the difference between overtraining and overreaching, the easiest way to know when your body needs a break, effective recovery strategies beyond simple nutrition and rest, maintaining peak brain health, and more...
BEN'S WEBSITE: http://www.bengreenfieldfitness.com/
GET FIT GUY PODCAST: https://itunes.apple.com/us/podcast/get-fit-guys-quick-dirty-tips/id371750376?mt=2
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In this podcast I interview Jordan from The Art of Charm and we talk about how to increase confidence in dealing with others without being a douche and how to build genuine relationships that will improve your work, social, and love life.
JORDAN'S WEBSITE: http://theartofcharm.com/
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In this podcast, I talk about simple strategies that help you enjoy "cheat meals" without ruining your diet and a couple physically and mentally unhealthy aspects of the fitness culture that I really don't like (25:39).
ARTICLE RELATED TO THIS PODCAST:
Does Alcohol Consumption Affect Weight Loss and Muscle Growth?
http://www.muscleforlife.com/does-alcohol-consumption-affect-weight-loss-and-muscle-growth/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this podcast, I talk about the (currently) popular diet method of "carb cycling" and why it's completely overrated and unnecessary, and a little "life challenge" I have for you that can make a huge difference in your ability to achieve your goals (30:20).
ARTICLES RELATED TO THIS PODCAST:
The Definitive Guide to Why Low-Carb Dieting Sucks: http://www.muscleforlife.com/low-carb-diet/
Why "Clean Eating" Isn't the Key to Weight Loss or Muscle Growth: http://www.muscleforlife.com/clean-eating-and-weight-loss/
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In this podcast, I talk about training frequency and why VOLUME and INTENSITY are more important for long-term gains, and some of the common misbeliefs about food cravings and the easiest way to overcome them (19:23).
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In this podcast I interview bestselling author and all-around interesting dude Ryan Holiday, and we talk about some of the key messages about turning adversity into triumph found in his latest book The Obstacle is the Way.
THE OBSTACLE IS THE WAY http://amzn.to/1gA93Dd
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In this podcast, I interview Scott Herman and we talk about the key lessons he's learned about succeeding in this industry. He started as an ordinary guy pursuing a modeling and actor career and is now a YouTube sensation, BSN sponsored athlete, and successful entrepreneur, so we can all learn something!
Scott Herman's YouTube channel: https://www.youtube.com/user/ScottHermanFitness
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In this podcast, I interview Dr. Rhonda Patrick and we talk about some of the many (and surprising!) benefits of the sauna (1:55), how micronutrient intake affects performance (macros aren't EVERYTHING when it comes to getting fit and health) (33:25), how to use cardio to recover faster from your workouts (28:45), and more...
DR. PATRICK'S WEBSITE: http://www.foundmyfitness.com/
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In this podcast, I talk about why "clean" eating isn't the key to building muscle and losing fat, and what to expect in terms of the overall experience of "getting ripped" (and why 75% of the time you're wondering if you'll ever get there or not).
ARTICLES RELATED TO THIS PODCAST:
Why "Clean Eating" Isn't the Key to Weight Loss or Muscle Growth http://www.muscleforlife.com/clean-eating-and-weight-loss/
The Definitive Guide to Effective Meal Planning http://www.muscleforlife.com/healthy-meal-planning-tips/
How to Speed Up Your Metabolism for Easier Weight Loss http://www.muscleforlife.com/how-to-speed-up-metabolism/
The Best Way to Gain Muscle Without Getting Fat
http://www.muscleforlife.com/the-best-way-to-gain-muscle-not-fat/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
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In this podcast, I interview fitness coach Roger Law, and we talk about...
PubMed warriors vs. the value of anecdotal evidence
The value of keeping your training fun Why you need to stay patient (how long it takes to build a great body)
Criteria for choosing a coach Why you ultimately need to become your own coach
Why extremism in this game is counter-productive
And more...
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Click here: https://www.muscleforlife.com/signup/
In this podcast, I interview champion bodybuilder Ulisses Jr., and we talk about...
How to use diet to break through plateaus and get bigger and stronger. @ 4:00 The prevalence of steroids in this industry and why you need to be careful who you take advice from. @ 10:30 Ulisses Jr.'s top 3 lifting tips for building an impressive physique. @ 23:50 The importance of being positive and surrounding yourself with positive people. @ 20:00 Ulisses Jr.'s newest all-inclusive workout program GET MASS. @ 34:30
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
Interview with WBFF Pro Bree Lind: The road to pro and staying fit while pregnant In this podcast, I interview WBFF Pro Bree Lind, and we talk about... The WRONG way to prepare for a competition (the way that leaves you weak, small, and flat). How to train and eat while pregnant to stay fit and healthy. Why a good fitness routine helps you find balance in your life. Bree's take on proper weightlifting methods for women. Why overly restrictive diets are counterproductive in the long run. The science of how calorie restriction relates to muscle growth. And more...
ARTICLES RELATED TO THIS PODCAST:
Carbohydrates and Weight Loss: Should You Go Low-Carb? http://www.muscleforlife.com/carbohydrates-and-weight-loss-should-you-go-low-carb/
How to Speed Up Your Metabolism for Easier Weight Loss: http://www.muscleforlife.com/how-to-speed-up-metabolism/
How to Speed Up Your Metabolism for Easier Weight Loss: http://www.muscleforlife.com/how-to-speed-up-metabolism/
Workout Motivation: The Power of Habit: http://www.muscleforlife.com/workout-motivation-part-1-the-power-of-habit/
3 Powerful Ways Working Out Makes You Better at Life: http://www.muscleforlife.com/3-powerful-ways-working-out-makes-you-better-at-life/
8 Ancient Laws for Creating a Simpler, Happier Life: http://www.muscleforlife.com/8-ancient-laws-for-creating-a-simpler-happier-life/
The Ultimate Leg Workout: The Best Leg Exercises for Big Wheels: http://www.muscleforlife.com/best-legs-exercises/
The Best Way to Gain Muscle Without Getting Fat: http://www.muscleforlife.com/the-best-way-to-gain-muscle-not-fat/
The Definitive Guide to the "If It Fits Your Macros" Diet: http://www.muscleforlife.com/what-is-if-it-fits-your-macros-and-does-it-work/
The Definitive Guide to Effective Meal Planning: http://www.muscleforlife.com/healthy-meal-planning-tips/
The Definitive Guide to Vitamins and Minerals: http://www.muscleforlife.com/guide-to-vitamins-and-minerals/
The Ultimate Fitness Plan for Women: http://www.muscleforlife.com/the-ultimate-fitness-plan-for-women/
The Definitive Guide to Muscle Recovery: http://www.muscleforlife.com/the-definitive-guide-to-muscle-recovery-and-muscle-growth/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this podcast, I interview JC Deen from JCDFitness.com, and we talk about... How the quest to build a great body also helps you in the quest to build a great life. Why maintaining perspective and mental balance is crucical to the "inner game" of fitness. How working out helps you feel in control of your life and maintain a positive, causative outlook. Why spending more and more time in the gym and eating less and less food to get lean is a recipe for disaster. What "nutrient partioning" is and why it's important. Why chasing the "end all be all" method of building muscle and getting lean is futile, and what you should actually be looking for. What metabolic speed has to do with your ability to lose fat, and especially to getting really lean. And more...
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this podcast I talk about rep ranges and how they correlate to muscle growth and strength, why testosterone levels aren't as important as some point think and how to boost them naturally, lessons from success from the Kardashians (har har har), and more...
ARTICLES RELATED TO THIS PODCAST:
The Definitive Guide to Muscle Hypertrophy (Muscle Growth): http://www.muscleforlife.com/guide-to-muscle-hypertrophy-muscle-growth/
6 Ways to Naturally Boost Your Testosterone Production: http://www.muscleforlife.com/9-ways-to-naturally-boost-your-testosterone-production/
The Kardashian School of Getting Rich: http://www.muscleforlife.com/how-to-get-rich-like-kardashians/
Cardio and Muscle Growth: Friends or Foes? http://www.muscleforlife.com/cardio-and-muscle-growth-friends-or-foes/
The Definitive Guide to Post-Workout Nutrition: http://www.muscleforlife.com/guide-to-post-workout-nutrition/
The Definitive Guide to Vitamins and Minerals: http://www.muscleforlife.com/guide-to-vitamins-and-minerals/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this podcast I talk about which protein powders are best for building muscle, how much protein you can absorb in one meal (it's more than you might think), how to recognize and prevent overtraining, 8 laws for happy living, and more.
ARTICLES RELATED TO THIS PODCAST:
What is the Best Protein Powder for Building Muscle? http://www.muscleforlife.com/best-protein-powder-for-building-muscle/
The Truth About Protein Absorption: How Often You Should Eat Protein to Build Muscle http://www.muscleforlife.com/the-truth-about-protein-absorption-how-often-you-should-eat-protein-to-build-muscle/
8 Signs of Overtraining That Most People Don't Know http://www.muscleforlife.com/8-signs-of-overtraining/
8 Ancient Laws for Creating a Simpler, Happier Life http://www.muscleforlife.com/simple-happy-life/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this podcast I talk about the common scams and deceptions supplement companies use to dupe us into buying worthless junk, as well as which types of supplements are and aren't worth your money and why.
HOW TESTOSTERONE LEVELS AFFECT MUSCLE GROWTH AND FAT LOSS: http://www.muscleforlife.com/how-testosterone-levels-affect-muscle-growth-and-fat-loss/
D-ASPARTIC ACID: http://www.muscleforlife.com/recommendations/supplement-recommendations/strength-growth-and-recovery/finaflex-pure-test/
WHEY+: http://www.legionsupplements.com/products/supplements/whey/
CREATINE+: http://www.legionsupplements.com/products/supplements/creatine/
PULSE: http://www.legionsupplements.com/products/supplements/pulse/
RECHARGE: http://www.legionsupplements.com/products/supplements/recharge/
EGG PROTEIN: http://www.muscleforlife.com/recommendations/supplement-recommendations/protein-supplements/healthy-n-fit-100-egg-protein/
GARDEN OF LIFE RAW MULTI: http://www.muscleforlife.com/recommendations/supplement-recommendations/general-health-supplements/garden-of-life-raw-vitamin-code-for-men/
FISH OIL: http://www.muscleforlife.com/recommendations/supplement-recommendations/general-health-supplements/nordic-naturals-ultimate-omega/
SPIRULINA: http://www.muscleforlife.com/recommendations/supplement-recommendations/joint-supplements/now-foods-spirulina/
VITAMIN D-3: http://www.muscleforlife.com/recommendations/supplement-recommendations/general-health-supplements/now-vitamin-d/
LEGION: http://www.legionsupplements.com/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this podcast I talk about how much age actually plays a role in getting in shape, the diet and exercise mistakes that lead to being skinny fat and how to undo them, how to get back into the groove of training after being off for a while, and more.
WHAT SKINNY FAT IS AND HOW TO NOT BE SKINNY FAT: http://www.muscleforlife.com/build-muscle-lose-fat/
http://www.muscleforlife.com/high-intensity-interval-training-and-weight-loss/
http://www.ncbi.nlm.nih.gov/pubmed/19387377
http://www.muscleforlife.com/what-is-if-it-fits-your-macros-and-does-it-work/
HOW TO GET BACK INTO THE GROOVE AFTER NOT TRAINING FOR A LONG TIME: http://www.muscleforlife.com/the-ultimate-bodyweight-workout-routine/
HOW AGE AFFECTS YOUR ABILITY TO GET INTO SHAPE: http://www.ncbi.nlm.nih.gov/pubmed/19387379
http://www.muscleforlife.com/the-hardgainers-guide-to-guaranteed-muscle-growth/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this podcast I talk about how to spot people that claim natural but aren't, why sodium and water manipulation aren't as important as some people think, how to target weak points in your training, how to deal with cravings while dieting, and my upcoming line of supplements.
DO CARBS MAKE YOU FAT? http://www.muscleforlife.com/carbohydrates-and-weight-loss-should-you-go-low-carb/
IS FRUIT BAD FOR YOUR HEALTH? http://www.muscleforlife.com/do-fructose-and-fruit-make-you-fat-and-unhealthy/
ARE YOU A HARDGAINER? http://www.muscleforlife.com/the-hardgainers-guide-to-guaranteed-muscle-growth/
WAYS TO IMPROVE HUNGER CONTROL: http://www.muscleforlife.com/8-ways-to-improve-hunger-control-and-weight-loss/
Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!
Click here: https://www.muscleforlife.com/signup/
In this podcast I talk about my cut from 9-6% body fat in ~8 weeks, some tips for making dieting easier, what stubborn fat is and how to lose it, why you don't want to drastically cut calories, fasted training, and more...
DEFINITIVE GUIDE TO INTERMITTENT FASTING:
http://www.muscleforlife.com/the-definitive-guide-to-intermittent-fasting/
STUBBORN FAT:
http://www.muscleforlife.com/the-truth-about-stubborn-fat-and-how-to-get-rid-of-it/
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