Cover image of Muscle For Life with Mike Matthews
(2303)

Rank #12 in Fitness category

Health & Fitness
Fitness
Nutrition

Muscle For Life with Mike Matthews

Updated about 1 month ago

Rank #12 in Fitness category

Health & Fitness
Fitness
Nutrition
Read more

OVER 10,000,000 DOWNLOADS AND COUNTING!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

Read more

OVER 10,000,000 DOWNLOADS AND COUNTING!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

iTunes Ratings

2303 Ratings
Average Ratings
2087
143
28
16
29

No BS

By finnimac - May 06 2020
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I had known of Mike for a while through MindPump but had never listened to his podcast or read his books. I’m so glad I started. Mike is a straight-to-the-point, no BS guy. He is also brutally honest, which apparently offends some. I particularly enjoy his Q&As and the quick 1-topic episodes. I look forward to reading his books.

Shame...interesting guests but host overpowers

By LucyZoe45 - Apr 29 2020
Read more
If you’re going to have guests (interesting guests too), then allow them to speak, answer questions, offer input, etc....isn’t that why they are asked to an episode? I have never listened to an interviewer overpower as this host does. Active listening and many other skills are definitely lacking. He is more into himself than anyone on his show. It’s a shame. Maybe consider no guests if you want to be that into yourself.

iTunes Ratings

2303 Ratings
Average Ratings
2087
143
28
16
29

No BS

By finnimac - May 06 2020
Read more
I had known of Mike for a while through MindPump but had never listened to his podcast or read his books. I’m so glad I started. Mike is a straight-to-the-point, no BS guy. He is also brutally honest, which apparently offends some. I particularly enjoy his Q&As and the quick 1-topic episodes. I look forward to reading his books.

Shame...interesting guests but host overpowers

By LucyZoe45 - Apr 29 2020
Read more
If you’re going to have guests (interesting guests too), then allow them to speak, answer questions, offer input, etc....isn’t that why they are asked to an episode? I have never listened to an interviewer overpower as this host does. Active listening and many other skills are definitely lacking. He is more into himself than anyone on his show. It’s a shame. Maybe consider no guests if you want to be that into yourself.
Cover image of Muscle For Life with Mike Matthews

Muscle For Life with Mike Matthews

Latest release on Jul 09, 2020

Read more

OVER 10,000,000 DOWNLOADS AND COUNTING!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

Rank #1: Lyle McDonald on How Women Can Improve Fat Loss

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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?

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/

Oct 14 2016

1hr 26mins

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Rank #2: How to Change Your Body Weight Set Point

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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?

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/

Sep 19 2018

32mins

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Rank #3: The Ultimate Fitness Plan for Women

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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?

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/

Nov 21 2018

37mins

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Rank #4: Why Belly Fat Is So Stubborn (and How to Lose 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?

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/

Dec 13 2017

44mins

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Rank #5: Rep Ranges, Life and Business Lessons, Supplements and Publishing, and More...

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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/

Aug 21 2018

1hr 2mins

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Rank #6: Eric Helms on the Simple Science of Making “Lean Gains”

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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!

Click here: https://www.muscleforlife.com/signup/

Jun 26 2017

1hr 12mins

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Rank #7: Marc Perry on How to Stay Super Lean Year Round (Without Hating Your Life)

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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:

  • The things you do and don’t have to sacrifice to stay really lean
  • What kind exercise schedule it takes
  • How much you can get away with “cheating” before it becomes a problem
  • What you can expect to eat in terms of calories and macros
  • The best ways to keep hunger under control throughout the day
  • How to manage eating out at restaurants
  • And more ...

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/

Jul 18 2018

1hr 3mins

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Rank #8: How to Use Energy Balance to Lose Fat & Gain Muscle

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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/

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/

Oct 30 2019

49mins

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Rank #9: The Definitive Guide to the “Push Pull Legs” Routine

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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?

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/

Nov 01 2017

38mins

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Rank #10: Dr. Layne Norton on Preserving Muscle While Cutting and More

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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/

Apr 08 2015

1hr 8mins

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Rank #11: How to Lose Fat Faster With Fasted Cardio (and Keep Your Muscle)

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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…

  • What fasted cardio actually is (and isn’t).
  • How it can help you lose fat faster.
  • Why it can cause muscle loss.
  • How to maximize its benefits (fat burning) and minimize its drawbacks (catabolism).
  • What types of fasted cardio are best.
  • And more.

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?

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/

Oct 31 2018

1hr 8mins

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Rank #12: The Best Diets and Workouts for Your Body Type

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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?

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/

May 10 2019

1hr

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Rank #13: Should You Do Cardio or Weightlifting First? What 20 Studies Say

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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.

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/

Dec 05 2018

19mins

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Rank #14: Layne Norton on Mini-Cuts and Mini-Bulks

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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/

Apr 05 2019

1hr 7mins

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Rank #15: How Much Cardio You Should Do (and How Much Is Too Much)

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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/

Apr 03 2019

31mins

Play

Rank #16: Why You’re Not Losing Weight and What to Do About It

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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.

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/

Feb 06 2018

32mins

Play

Rank #17: The Absolute Best Way to Improve Your Muscle Definition

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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/

Sep 30 2019

41mins

Play

Rank #18: How to Safely and Healthily Lose Weight Fast

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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.

  • You’re going to learn the 3 worst mistakes people make that stop fat loss in its tracks.
  • You’re going to learn the simple rule for determining how fast you can lose weight without losing muscle.
  • You’re going to learn the 5 steps you need to follow to lose fat and not muscle as quickly as possible.

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

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/

Jul 04 2018

1hr 13mins

Play

Rank #19: This Is Everything You Need to Know About SARMs

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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?

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/

Nov 17 2017

20mins

Play

Rank #20: What 17 Studies Say About Increasing Your Testosterone Naturally

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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:

  • What normal testosterone levels look like in men and women, and how to know if you’re low.
  • How much testosterone levels actually affect muscle and strength gain and fat loss (this might surprise you!).
  • Why high-fat dieting is overrated for boosting natural testosterone production, and what you should do instead.
  • The best and worst types of exercise to do if you want to maximize your testosterone levels.
  • And more…

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Click here: www.muscleforlife.com/signup/

Aug 09 2017

39mins

Play

My Top 5 Takeaways from Ultralearning by Scott Young

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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.


---


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/

Jul 09 2020

31mins

Play

Eric Helms on the Art and Science of Succeeding in Natural Bodybuilding

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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!


13:27 - What should people know before dedicating themselves to weightlifting competitions? 


18:13 - What are the key differences between exercising for a competition and exercising recreationally?


36:55 - What are some of the physiological downsides when doing competitions?


49:29 - What are your best pieces of advice for getting jacked with the best outcome?


1:01:57 - How do you bring hormone levels back to normal?

---


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/

Jul 08 2020

1hr 41mins

Play

Should You Do Cardio If You Lift Weights? Science Says Yes, and Here's Why

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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


4:48 - How does cardio help with weight loss? 


21:57 - How does cardio help with cardiovascular health? 


32:39 - How does cardio help with capillary density? 


34:48 - How does cardio help with arterial health? 


38:41 - How does cardio help with insulin sensitivity?


---


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/

Jul 06 2020

50mins

Play

Q&A: BBLS 2.0, Bigger Biceps Peaks, and Reverse Dieting

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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:


  • 1. When is the second edition of Beyond Bigger Leaner Stronger going to come out and how is it different from the first edition? 


  • 2. How do you increase your biceps peak? 


  • 3. What is your current position on reverse dieting? 


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:



4:10 - When is the second edition of Beyond Bigger Leaner Stronger going to come out and how is it different from the first edition? 


29:52 - How do you increase your biceps peak? 


34:05 - What is your current position on reverse dieting?


---


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/


---


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/

Jul 03 2020

43mins

Play

How to Beat Food Cravings and Stick to Your Diet

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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:


2:56 - What is a food craving? 


5:14 - How does alcohol cause food cravings? 


7:40 - How does restrictive eating cause food cravings? 


10:23 - How do emotional triggers cause food cravings? 


12:06 - How does stress cause food cravings? 


14:10 - How do hormones cause food cravings? 


14:50 - What do people crave and why? 


20:08 - How do you beat food cravings? 


27:40 - How can you adjust your mindset to eliminate food cravings? 


---


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/

Jul 01 2020

38mins

Play

Kyle Hunt on Using “Powerbuilding” to Get Bigger and Stronger

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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?


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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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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/

Jun 29 2020

57mins

Play

Exactly How I'm Eating, Training, and Supplementing Right Now

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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? 


53:35 - What supplements are you taking during quarantine?


---


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: https://www.legionathletics.com/signup/

Jun 26 2020

1hr 8mins

Play

How Andrew Used Bigger Leaner Stronger to Lose 80 Pounds and Get Jacked

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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.


6:49 - Where was your diet and fitness before you found me and my work?

12:03 - How did the enjoyment of exercise change when you started Bigger Learner Stronger?

14:24 - How was your perception of the 3rd edition versus the 2nd edition of Bigger Leaner Stronger?

18:09 - What were some obstacles you had to overcome?

23:15 - How have you improved in the skill of weightlifting?

24:16 - What does mind muscle connection mean to you?

28:06 - Did you run into any obstacles with the types of food thats you were eating?

33:41 - 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/

Jun 24 2020

57mins

Play

Here Are the Best Ways to Stretch for More Flexibility and Performance

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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:


4:01 - Why do we stretch?


6:50 - How does stretching impact our muscles?


10:40 - How does stretching impact your fitness and health?


14:18 - Does stretching help with injury prevention?


16:59 - Does stretching enhance performance?


22:43 - Can stretching help you gain muscle?


25:30 - Can stretching help with recovery?


28:41 - How do I correctly include stretching in my training?


---


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/

Jun 22 2020

37mins

Play

The Truth About BMI Charts . . . (Isn’t What You Think)

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“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.


---


Time Stamps:


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? 


---


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/

Jun 19 2020

15mins

Play

Adam Schafer How the Coronavirus Will Change the Fitness Industry

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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!


4:24 - Adam and Mike’s thoughts on texting 

7:27 - Mike’s thoughts on Mind Pump’s coaching program 

8:37 - Adam’s thoughts on effective advertising

22:33 - What is the future of fitness after COVID-19?

1:11:51 - How do you think COVID-19 is going to affect the macro trend?


---


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/

Jun 17 2020

1hr 33mins

Play

How to Get Back Into Weightlifting After a Break from the Gym (With a Training Program!)

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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:


6:02 - Should I go to the gym as soon as it opens back up?

9:03 - What has happened to my physique if I didn’t do many workouts during quarantine?

19:49 - What are some guidelines for going back to the gym?

32:38 - How many sets and reps per workout should I do during retraining?

43:47 - 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/

Jun 15 2020

46mins

Play

The Best of Muscle for Life: Newbie Gains, Stubborn Belly Fat, and Staying Motivated

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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:

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:

5:12 - Paul Revelia on How to Keep Making Progress After Your "Newbie Gains"

18:54 - Why Belly Fat Is So Stubborn (and How to Lose It)

30:57 - 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/


---

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/

Jun 12 2020

41mins

Play

Can Exercise Help Fight COVID-19? The Answer, According to Science

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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:


  1. Aside from social distancing, washing your hands, and (maybe) wearing a face mask, there’s nothing you can do to avoid getting COVID-19.
  2. If you do get COVID-19, there’s nothing you can do to hasten your recovery or reduce the severity of your symptoms except wait for your body to get rid of the virus.
  3. If you’re one of the unlucky few who develops severe symptoms like respiratory failure, the best doctors can do for you is put you on a ventilator, give you some drugs to ease your discomfort, and hope for the best.

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:


12:10 - How does exercise protect you from COVID-19? 


13:20 - How does COVID-19 cause acute respiratory distress syndrome (ARDS)? 


15:13 - How does exercise reduce the severity of ARDS? 


20:25 - How much cardio do I need to do to boost my body’s immune system? 


21:33 - 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/

Jun 10 2020

32mins

Play

Alan Aragon on Artificial Sweeteners, Refeeds, Protein Timing, and More!

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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!

11:00 - Can artificial sweeteners affect weight loss?

14:19 - What is scaccharine’s effect on the gut microbiota?

22:09 - Will artificial sweeteners affect somebody that is already healthy and exercising?

25:19 - What are your thoughts on cyclical dieting?

49:50 - What are your thoughts on carbohydrate and fat intake?

53:51 - What are your thoughts on protein timing?

1:06:10 - What is your general recommendation for servings of protein a day?

1:10:25 - 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/

---

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/

Jun 08 2020

1hr 13mins

Play

#ThisF*&#ingSucks

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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/

Jun 05 2020

9mins

Play

Pat Flynn on Morality, Freedom, and Personal Responsibility

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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!


7:13 - What is your background?

14:29 - What is the purpose and point of freedom?

19:52 - What is relativism and should we take it seriously?

34:13 - What is a syllogism?

41:45 - What is the other option?

57:33 - Why do we have freedom?

62:55 - What are the cardinal virtues?

1:16:04 - What is morality and why is it important in our lives?

1:20:15 - How would you describe yourself now politically?

1:26:45 - Do we have moral obligations to others?

1:34:32 - 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/

Jun 03 2020

1hr 50mins

Play

This Is the Definitive Guide to Fish Oil Supplementation

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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?


17:38 - How does an omega 3 fatty acid affect muscle gain? 


19:31 - How much fish oil should I take? 


21:12 - 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/

Jun 01 2020

33mins

Play

How Maria Got Fit with 3 Kids and Stays Lean In Her 50s

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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 …

  • How she got strong and stayed fit while raising three young children
  • Why many women give up after having kids
  • The most important lessons she’s learned over her 30-year lifting career
  • Why consistency is more important than perfection
  • How she maintains 18% body fat in her 50s
  • And more …

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.

6:41 - How did you get into fitness?

15:13 - How did you manage to work out when you had kids?

26:44 - How long did it take for you to feel fit after having a baby?

29:43 - How have things changed now that you’re older? What are some of the key lessons you’ve learned?

34:537- What type of foods do you get your protein from?

44:02 - Do you feel like the fitness journey has been hard?

51:15 - 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/

May 29 2020

1hr 3mins

Play

Says You! Full-Body Workouts, Long-Distance Running, and Fat Burners

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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 . . .


4:56 - Are full body splits better than upper lower?

29:33 - Is long distance running bad for building a lean physique?

37:05 - 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/

May 27 2020

47mins

Play

iTunes Ratings

2303 Ratings
Average Ratings
2087
143
28
16
29

No BS

By finnimac - May 06 2020
Read more
I had known of Mike for a while through MindPump but had never listened to his podcast or read his books. I’m so glad I started. Mike is a straight-to-the-point, no BS guy. He is also brutally honest, which apparently offends some. I particularly enjoy his Q&As and the quick 1-topic episodes. I look forward to reading his books.

Shame...interesting guests but host overpowers

By LucyZoe45 - Apr 29 2020
Read more
If you’re going to have guests (interesting guests too), then allow them to speak, answer questions, offer input, etc....isn’t that why they are asked to an episode? I have never listened to an interviewer overpower as this host does. Active listening and many other skills are definitely lacking. He is more into himself than anyone on his show. It’s a shame. Maybe consider no guests if you want to be that into yourself.