Cover image of Muscle For Life with Mike Matthews
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Rank #13 in Fitness category

Health & Fitness
Fitness
Nutrition

Muscle For Life with Mike Matthews

Updated 6 days ago

Rank #13 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

2164 Ratings
Average Ratings
1966
138
25
13
22

One stop fitness pod cast

By JeremySO#1 - Aug 24 2019
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Where can you go to have all your questions answered? Look no further this is it. Bravo!

Very Informative

By JohnKings19 - Aug 20 2019
Read more
Great podcast for anyone looking to become healthy and fit.

iTunes Ratings

2164 Ratings
Average Ratings
1966
138
25
13
22

One stop fitness pod cast

By JeremySO#1 - Aug 24 2019
Read more
Where can you go to have all your questions answered? Look no further this is it. Bravo!

Very Informative

By JohnKings19 - Aug 20 2019
Read more
Great podcast for anyone looking to become healthy and fit.
Cover image of Muscle For Life with Mike Matthews

Muscle For Life with Mike Matthews

Updated 6 days ago

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: 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? 12:08 - What is a good strategy to tackle belly fat? 20:43 - What supplements do you recommend for belly fat? 36:54 - 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

43mins

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Rank #2: 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 #3: Lacey Dunn on the Pros and Cons of Organic Versus Conventional Foods

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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? 17:15 - Is it important to have a variety of fruit and vegetables in our diet? 22:13 - What are some common mistakes with taking vitamin D supplements? 23:57 - Why is it important to eat a variety of fruits and vegetables? 33:05 - If you want to save money, what foods should you focus on buying organic? 39:16 - What are GMO’s and how do they affect food? 43:03 - What are some tips for eating organic? 48:11 - What are some key things to remember for organic dairy? 1:01:35 - Where 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/

Oct 21 2019

1hr 4mins

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Rank #4: 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? 39:15 - What are the common diet mistakes when eating at restaurants? 45:21 - 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? 1:00:08 - What supplements do you recommend for strength and muscle mass? 1:08:50 - 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 11mins

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Rank #5: 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 #6: 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 #7: 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

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Rank #8: 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?

14:59 - What is the best type of body for ectomorphs?

36:27 - What are the best type of workouts for ectomorphs?

39:58 - How much cardio should ectomorphs do?

40:49 - What are the best supplements for ectomorphs?

43:04 - What is the mesomorph body type?

44:29 - What is the best diet for mesomorphs?

47 :10 - What are the best type of workouts for mesomorphs?

49:23 - What is the endomorph body type?

50:43 - What is the best diet for endomorphs?

54:02 - 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

59mins

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Rank #9: 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? 17:48 - How much cardio should you do? 23:47 - Do I have to starve myself? 28:36 - 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

35mins

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Rank #10: 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…

4:21 - What is a hormone?5:15 - What is testosterone?6:28 - What is a normal range of testosterone?10:30 - How much does testosterone affect muscle growth?14:45 - Does testosterone help you lose fat faster?16:28 - How do you increase your testosterone naturally?22:47 - How does protein intake affect testosterone levels?23:58 - What is energy balance?25:55 - How do micronutrients affect testosterone levels?27:33 - How do you use your body composition to boost your testosterone level?29:30 - What type of exercise supports healthy hormone levels and a lean physique?32:25 - Do testosterone boosting supplements 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: www.muscleforlife.com/signup/

Aug 09 2017

38mins

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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?

34:52 - What type of fasted cardio is best?

40:30 - What about fasted weightlifting?

43:49 - How do you maximize the effectiveness of fasted training?

46:39 - What is HMB?

55:21 - What I take before fasted training?

56:51 - What should you eat after fasted training?

60:32 - 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 6mins

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Rank #12: 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

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Rank #13: How to Get Abs in 3 Simple Steps That Anyone Can Do

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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.

Want 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/

Mar 01 2018

15mins

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Rank #14: Bret Contreras on Understanding Nutrition & Exercise Science

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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? Want 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/

Mar 03 2017

1hr 3mins

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Rank #15: Is Weightlifting or Cardio Best for Weight Loss?

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I have a rather long list of things in the fitness space that annoy the shit out of me.To name a few…

  • Starvation dieting
  • Low-carb mania
  • Most fitness magazines
  • The cult of “clean eating“
  • “Weight loss foods“
  • Supplement shenanigans
  • Celebrity workouts
  • Most weightlifting advice given to women

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.

Want 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/

Jan 18 2018

13mins

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Rank #16: 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? 14:46 - How can you lose weight with cardio? 21:43 - How does cardio affect muscle building? 24:55 - Should you do cardio or weights first?

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Apr 03 2019

30mins

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Rank #17: All About Abs, Belly Fat, and Bloating

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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!

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Jul 24 2015

45mins

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Rank #18: Greg Nuckols on the Best Way to Get Jacked

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

May 24 2017

51mins

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Rank #19: 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?

37:53 - Why is losing fat fast so hard?     

45:06 - Can you lose weight quickly without going to the gym?           

47:44 - The best way to diet to lose fat fast          

50:41 - How to determine your macros         

53:45 - How to create a meal plan        

1:04:20 - 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!

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Jul 04 2018

1hr 12mins

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Rank #20: 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 1min

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