Is there a particular part of your body you want to strip fat from fast? 

Chances are good if you’ve searched online for answers about this “problem area,” you’ve found recommendations for specific exercises, foods, or supplements. 

Unfortunately, these solutions are a pipe dream. Fat loss is a simple process, but it’s not perfectly predictable. 

That is, if you know how to eat and exercise properly, you will lose fat consistently. However, there aren’t clearly defined stages of fat loss that allow you to forecast exactly where you’ll lose the fat from.

There are some general patterns to fat loss, though, and these can give you an indication of how and when you’ll lose fat during a cut. This is helpful because it tells us what to expect, which can help us stay on track.

That’s what this podcast is all about.

---

Timestamps:

5:39 - Where do you lose weight first? 

10:24 - Why don’t men see fast results with their belly fat? Why don’t women see fast results with their thighs, butt, and hips?

15:29 - How does blood flow affect stubborn fat?

19:23 - How do genetics play a role with fat? 

---

Mentioned on the Show:

Fasted Cardio Article: https://legionathletics.com/fasted-cardio/

Books by Mike Matthews: https://legionathletics.com/products/books/

---

Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/

Where Do You Lose Weight First and Why?

We’ve all seen the half- or even quarter-squatter in the gym. Maybe you even used to be one of them. And then you may have learned about using a full range of motion, made amends for your sins, and started squatting to parallel (or even ass to grass). Well, what if partial reps actually weren’t so bad after all? What if there was a way to do them that maximized their effectiveness? What if partials could actually be more effective than full ROM training? That’s what I’m talking about in this interview with Dr. Mike Israetel.
 
In case you’re not familiar with Dr. Mike, he’s a repeat guest on my podcast for good reason.  Not only does he have a science background with a PhD in Sport Physiology, but he’s the co-founder of Renaissance Periodization, a successful blog, coaching program, and fitness platform, so he’s worked with thousands of people and definitely knows how to get results.
 
In our discussion, Mike and I chat about . . .

What a “full” range of motion is and the pros and cons of partial reps
The good and bad reasons to do partials
Why effective partials aren't the kind you most often see bodybuilders doing
Stretch-mediated hypertrophy and the proper way to do partial reps
How to incorporate partial reps in your training and judge their effectiveness
Which exercises are best for doing partials
And more . . .

So, if you’re curious about why you might want to try partial reps and how’d you go about trying them and assessing their effectiveness, listen to this podcast and let me know what you think!
 
 

Timestamps:

0:00 - Try Triumph today! Go to https://buylegion.com/triumph and use coupon code MUSCLE to save 20% or get double reward points!

0:36 - Is it always necessary to use full range of motion?

13:10 - What are some reasons not to use partials?

23:50 - How much volume would be reasonable?

25:27 - Do you find yourself doing partial range of motion on an exercise because the full range of motion is less effective? 

40:31 - How do I incorporate partial work into my training? 

46:35 - What are your thoughts on duration? 

55:17 - Which exercises work well with partials?

1:14:31 - Where can people find you and your work? 



Mentioned on the show: 
Try Triumph today! Go to https://buylegion.com/triumph and use coupon code MUSCLE to save 20% or get double reward points!

Mike’s YouTube Channel: https://www.youtube.com/c/renaissanceperiodization

RP Nutrition Coach Certification: https://info.rpstrength.com/rp-cnc-lvl-1-in-session/

Mike Israetel on Partial Reps Versus Full Range of Motion

Have you ever found yourself in a situation where you start eating and just can't seem to stop? Well, you're not alone. Binge eating can be a frustrating and defeating experience for many of us. It can quickly set us back in our health and fitness journey, especially when it comes to reaching our body composition goals. And even if you don't struggle with binge eating disorder, you may still find yourself overeating a bit too much a bit too often. So, whether you’re dealing with true bingeing or not, in this episode, I’m serving up 10 science-based tips to help you stop binge eating, improve your relationship with food, and take control of your eating habits. Sit back, relax, and let's dive in!"

---

Timestamps:

0:00 - Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points!

4:34 - What is binge eating?

9:51 - What causes binge eating?

13:10 - Avoid restricting diets

14:56 - How does skipping meals cause binge eating?

18:50 - Avoid tempting foods

20:23 - Fill up on fewer calories

23:52 - Exercise

25:15 - Drink water 

27:19 - Eat mindfully

29:25 - Manage stress

31:38 - Spend time with people

32:09 - Eat more protein 

34:33 - What do I do when I binge eat?

---

Mentioned on the Show:

Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points!

The Science of How to Stop Binge Eating (10 Evidence-Based Tips)

Ever been curious about different ways to hit your protein targets when you're always on the move? 

Or perhaps you've considered GABBA supplements for stress and anxiety? In this episode, I delve into these questions and many others that come directly from my dedicated followers.

As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode!

If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.

---

Timestamps:

0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!
1:39 - What protein-packed meals or snacks do you recommend for frequent travelers?
3:30 - Can GABA supplements effectively reduce stress and anxiety?
4:36 - What's the significance of various deadlift and squat variations, like pause, pulse, sumo, and single leg?
5:35 - Are you leveraging AI technologies like Chat GPT for content creation?
13:38 - Are there plans to introduce a whey and casein protein blend?
15:27 - My award-winning fitness books for men and women: https://legionathletics.com/products/books/
17:23 - I experienced a sudden lower back strain during deadlifts. Should I continue or take a break?
19:35 - Will opting for whey isolate reduce acne compared to regular whey?
20:01 - For optimal ab workouts, should I aim for a specific rep number or go by time?
20:54 - Update on your tendonitis recovery?
22:36 - Why might one experience a reduced appetite during a calorie deficit?
23:29 - Mushroom coffee: Is it worth the hype?
25:48 - Your take on cyclic dextrin as a go-to carb supplement?
26:20 - Any recent findings from the testosterone testing you've been exploring?
32:32 - What natural sources can boost energy besides caffeine and adequate sleep?

---

Mentioned on the Show:

My award-winning fitness books for men and women: https://legionathletics.com/products/books/

Q&A: Protein on the Go, Deadlift & Squat Variations, Whey Isolate for Acne, Mushroom Coffee, & More

Is chronic stress holding back your progress towards your fitness goals?

It’s possible. 

While stress is a scapegoat for some (stress can’t make you fat, but eating too much food while stressed can), for others it’s too often overlooked in discussions about health and wellbeing. 

In this podcast, Sam Miller returns to the podcast to shed light on the surprising impact of stress on your metabolism, muscle growth, and overall quality of life. He also offers practical advice for dealing with it, going beyond typical stress management tips.

In case you’re not familiar with Sam, he’s a best-selling author with over 15 years of experience as a health, fitness, and nutrition coach, helping coaches and health professionals improve their clients’ results. 

As an educator, podcaster, certified nutritionist, and licensed, board-certified health practitioner, he shares simple, strategic methods for physique and health transformation. 

And because he recently penned a book called, Metabolism Made Simple, he’s the perfect guest for discussing the role of stress and how it affects our metabolism. 

In our conversation, we unpack the myriad ways stress manifests in the body, from micronutrient depletion and reduced stomach acid production to its insidious effects on strength gains. 

We also delve into the nutritional aspects of stress management, exploring the role of diet and potential supplements that can aid in bolstering your body’s resilience. 

You’re going to learn tangible strategies for mitigating stress, as Sam offers a comprehensive toolkit for tackling stress head-on.

Whether you're struggling with visible signs of stress like disrupted sleep and poor dietary choices, or grappling with the unseen repercussions on your physical health, this episode provides a wealth of knowledge and actionable advice. 

So, tune in as we navigate the complex landscape of chronic stress and uncover strategies to enhance your resilience, optimize your fitness, and elevate your quality of life.

---

Timestamps:

0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!
9:20 - What exactly does "chronic stress" entail?
18:06 - Could you elaborate on the physiological system responding to stress?
20:57 - How do most people perceive and identify stress in their lives?
25:06 - Are there noticeable symptoms indicating an excess of stress?
33:22 - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip
35:46 - Do you have actionable strategies for effectively handling stress?
52:14 - How should one approach individuals causing significant stress in their lives?
57:00 - In what ways can our diet influence, or be influenced by, stress?
01:02:04 - Are there particular supplements beneficial for stress management?
01:06:08 - How can listeners connect with you and explore your work further?

---

Mentioned on the Show:

Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip

Sam’s Instagram: https://www.instagram.com/sammillerscience/
Sam’s website: http://www.sammillerscience.com/
Sam’s Book: www.metabolismmadesimple.com

Sam Miller on Managing Stress More Effectively

Should you feel hungry while bulking, or feel stuffed from the calorie surplus? 

Are there benefits to starting your morning with salt water? Should you train the same way in your 40s as you did in your 20s? 

In this episode, I'll explore these topics and many more, giving you the insights you need to adjust your fitness routine effectively while ensuring long-term health and performance.

As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode!

If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.

---
Timestamps:

0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!
1:33 - Should you feel hungry while in a slight calorie surplus? Or does bulking feel like you're stuffing yourself?
3:33 - Should you add salt to your water first thing in the morning?
6:34 - What is one thing everyone should incorporate into their diet?
10:04 - Should you still have the same workout after your 40s compared to your 20s and 30s?
11:26 - Does making funny lifting faces increase output?
11:59 Midroll ad
13:19 - How much caffeine is too much in one day for a 185lb male?
14:41 - Is it true you can train side delts with more volume than other muscle groups?
16:11 - How to find your new TDEE after a long period of dieting?
17:55 - What are your thoughts on religion?
20:51 - Is there an ideal timeframe for resting between working out certain muscle groups?
23:14 - Does making faces in the gym increase wrinkles?
23:36 - Strategies for overcoming strength plateaus
25:12 - Single arm vs. double arm lateral raises
26:36 - Using slower tempos with light weights
28:09 - What are your thoughts on Mike Mentzer and Dorian Yates HIT training style?

---

Mentioned on the Show:

Our Holiday Sale Is Happening Now! Save up to 40% sitewide! Go to https://buylegion.com/ and use coupon code MUSCLE to get double reward points!

Q&A: Salt Water Benefits, Lifting Facial Expressions, HIT Training, Bulking Hunger, & More

How can you manage lower back pain during workouts? What's really happening when you're feeling full on a calorie deficit? And is the X-3 Bar a worthwhile investment?

In this episode, I'll explore these topics and many more, giving you the insights you need to adjust your fitness routine effectively while ensuring long-term health and performance.

As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode!

If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.

---

Timestamps:

0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!
1:02 - Tips for encouraging a male partner to work out and eat better?
1:46 - Favorite dictator?
2:21 - Feeling full in a calorie deficit, what's going on?
5:29 - Whose cocaine was it at the White House?
5:58 - For weight loss, is it better to do more reps with lower weights or higher weight with fewer reps?
9:10 - Thoughts on the X3 Bar?
13:27 - Lower back getting tight after a couple of sets of deadlifts and squats, any solution?
18:05 - Try Whey+ risk-free today! Go to buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points!
20:41 - Is it okay to just supplement vitamin D if the sun feels too strong?
21:37 - Why does the new Legion cookie have multiple sugars and sweeteners?
23:15 - Do you have any comments on the state of the union?
23:51 - Noticing a lack of meme content, is everything alright?
24:17 - Biceps curl: start with palms facing up or hammer grip to palms up rotation?
25:40 - Why are you the best fitness influencer on the internet?
26:21 - Thoughts on NMN supplements?
27:53 - Are ice baths good for recovery and what temperature is too low?
30:29 - What are the odds of tearing a muscle at the joint?
32:14 - Best way to develop your aerobic base?
32:38 - Your take on wine and fat loss?
33:33 - Advice on starting a business?

---

Mentioned on the Show:

Try Whey+ risk-free today! Go to buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points!

Q&A: Wine and Fat Loss, Building Aerobic Fitness, NMN Supplements, Low Back Tightness, & More

In this episode, I sit down with Dan, who achieved remarkable results through Legion’s one-on-one coaching program. 

In just 3 months, he shed 20 pounds, significantly reduced his body fat, and saw more muscle definition than ever before.

Though he previously experimented with various fitness routines like P90X and Body Beast, Dan's newfound success is rooted in his consistency with nutrition tracking and meal planning, along with a tailored workout routine that accommodated his hip arthritis.

In this interview, Dan opens up about his past challenges, including alcohol consumption and diet compliance, and how making changes in these areas contributed to his success. He shares insights into transitioning to a lean bulking phase and offers practical tips for others starting their fitness journeys.

Tune in to hear Dan's story and learn how personalization in training and diet, combined with a mindset focused on long-term sustainability, can lead to transformative results.

---

Timestamps:

0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!
2:22 - What prompted Dan to try the Legion one-on-one coaching program?
10:16 - How does Dan manage cheat meals and alcohol consumption?
12:44 - What was Dan's experience with reducing daily alcohol intake?
20:37 - Want 125 quick, easy, and delicious “fitness friendly” recipes? Get The Shredded Chef: https://legionathletics.com/products/books/the-shredded-chef/
23:46 - What did Dan's training routine look like during the coaching program?
33:09 - Why did Dan include yoga in his fitness routine?
34:15 - Did Dan make any changes to his training when starting his cutting phase?
35:26 - What alternative exercises worked well for Dan?
37:17 - Has Dan noticed differences since beginning his lean bulking phase?
43:39 - Has Dan made adjustments to his training program and its volume?
49:44 - What key principles has Dan learned to enhance his workout effectiveness?

---


Mentioned on the Show: 

Want 125 quick, easy, and delicious “fitness friendly” recipes? Get The Shredded Chef: https://legionathletics.com/products/books/the-shredded-chef/

How My Coaching Helped Dan Lose 20 Lbs and Gain Muscle

Are saunas, steam rooms, and cold plunges beneficial after workouts? How can you naturally boost your testosterone levels quickly? What’s the best way to stop snacking out of boredom or anxiety? 

In this episode, I delve into these and other intriguing questions from my listeners.

As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode!

If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.

---
Timestamps:

0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!
1:34 - Benefits of sauna, steam room, and cold plunge post-workout?
3:44 - Is the stair stepper as effective as the treadmill?
4:38 - How to recomp when feeling too bulky?
7:06 - Should supplements be timed on a fasted stomach?
9:27 - Fastest methods to boost testosterone naturally?
12:46 - Try my upgraded, reformulated sleep aid, Lunar! Go to buylegion.com/lunar and use coupon code MUSCLE to save 20% or get double reward points!
16:19 - Update on Legion's new energy drink.
17:31 - How to stop snacking due to boredom or anxiety?
18:13 - Have I considered competing in bodybuilding?
19:38 - Strategies for overcoming fear.
21:36 - Evaluating the pink salt and honey pre-workout trend.
22:43 - Maintaining motivation in diet and exercise routines.
25:10 - Importance of barbells for hypertrophy.
26:40 - Effective exercises for weak biceps.

---

Mentioned on the Show:

Try my upgraded, reformulated sleep aid, Lunar! Go to buylegion.com/lunar and use coupon code MUSCLE to save 20% or get double reward points!

Q&A: Post-Workout Sauna, Biceps Training Mistakes, How to Overcome Fear, & More

The debate around training to muscular failure has raged for decades. Is it necessary? Is it practical? Is it safe? 

Expert opinion is all over the map, ranging from one extreme of low-volume, maximum-intensity, “beyond-failure” training to the other of high-volume, low-intensity, “never-even-close-to-failure” training; and every degree and permutation in between.

Which philosophy is right? Or at least the most right? And more importantly, which is right specifically for you and your circumstances and goals? That is, are you training hard enough to efficiently and effectively achieve your goals?

In this episode, renowned expert Lyle McDonald settles these questions and more, including what true muscular failure is (physiologically); why, in some ways, proximity to failure in training matters more than many other programming variables like load and rep ranges; why many people could benefit from more proximity to failure in their training rather than less; and more.

And in case you're not familiar with Lyle, he’s a health and fitness researcher and author, and one of the godfathers of evidence-based fitness space whose work has greatly influenced my own, especially in the beginning of my career.

In this interview, you'll learn:

- What failure is (technical, muscular, and volitional failure) and why proximity to failure is such an important factor in training for muscle growth
- How close you need to be to failure for maximal muscle fiber recruitment and growth
- The effects of training to failure on fatigue and how that interplays with training volumes
- Whether “beyond failure” techniques like dropsets and forced reps can be effective when controlled
- How to gauge and achieve effective reps for enhanced muscle development
- Guidance on the optimal proximity to failure for sustainable results
- Practical tips for reaching the optimal proximity to failure and incorporating variety in training to maintain long-term progress
- How often you should test true failure to ensure your training intensity is sufficient
- And more . . .

Whether you’re seeking to optimize your workouts or someone curious about the science behind muscle growth, this myth-busting discussion will give you science-based clarity on one of fitness's most persistent debates. 

So give it a listen and you'll be far better equipped to gauge your workout intensity and program it sustainably for better gains.

---

Timestamps:

0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!
3:20 - Why is Training to Failure Crucial for Muscle Growth?
08:29 - What Does Muscle Failure Really Mean and How Does It Impact Growth?
24:00 - Is Proximity to Failure More Important Than Your Workout Program?
33:11 - How Can You Optimize Volume and Reps for Maximum Muscle Growth?
43:06 - Save 25% on Pulse and Recharge! Go to buylegion.com and use code MUSCLE
44:33 - Why Are Rest Times Crucial for Maximizing Training Effectiveness?
54:05 - How Do You Recognize and Achieve True Muscular Failure?
1:01:41 - What Are Reps in Reserve and How Can They Optimize Your Training?
1:11:35 - How Can You Accurately Identify a True Failure Rep?
1:14:34 - Are Forced Reps and Other “Beyond Failure” Training Techniques Effective?
1:23:00 - Why Is Variety Important in Your Training Regimen?
1:32:01 - Where to Find Lyle McDonald’s Work?

---

Mentioned on the Show:

Save 25% on my pre-workout Pulse and post-workout Recharge now! Go to https://buylegion.com/ and use coupon code MUSCLE to save 20% on any non-sale items or get double reward points!

Lyle’s Website: https://bodyrecomposition.com/

Lyle McDonald on the Truth About Training to Failure

Nicotinamide mononucleotide (NMN) is often touted as the frontier of anti-aging supplements, promising not just more years of life, but better quality ones. 

With bold claims of enhancing lifespan and slowing down aging, to improving physical performance, body composition, and brain health, NMN has captured the attention of both consumers and scientists. But how much truth is there to these claims? 

In this episode, I’ll explore the molecule NMN, its benefits, the research supporting it, and whether or not it stands up to the hype. 

Whether you're a skeptic or a hopeful believer in the search for the fountain of youth, listen to this podcast to learn about the potential of NMN supplements.

---

Timestamps:

0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!
2:19 - What is NMN and Why Is It Important?
5:31 - What Does Current Research Say About NMN?
9:52 - Can NMN Really Improve Your Physical Performance and Body Composition?
12:12 - Legion One-on-One Coaching: https://www.muscleforlife.show/vip
13:53 - Is NMN Anti-Aging? Can NMN Supplements Stop or Reverse Aging?
16:57 - Do NMN Supplements Improve Cognition and Brain Health?
21:15 - Are NMN Supplements Worth the Hype?

---

Mentioned on the Show:

Legion One-on-One Coaching: https://www.muscleforlife.show/vip

What Are NMN Supplements and Do They Really Work?

In this episode, I answer your questions about optimizing strength and hypertrophy phases, whether the latest research changes my view on intermittent fasting, and how much cardio is ideal for heart health. 

Plus, I offer advice for new personal trainers, discuss my thoughts on how to find your life’s purpose and career path, and a lot more.

As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode!

If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.

---

Timestamps:

0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!
1:15 - Should you reduce total sets during a strength phase versus hypertrophy?
4:25 - What is the latest research saying about intermittent fasting?
7:51 - How much cardio is recommended for optimal heart health?
17:32 - My award-winning fitness books for men and women: https://legionathletics.com/products/books/
19:33 - Who is my pick for the next US president?
26:03 - Advice for new personal trainers on building their client base.
28:35 - Approaching the topic of hormones and weight loss with clients.
29:19 - Why is progressing on lateral raises often so challenging?
30:03 - Discussing the number of genders.
30:20 - Could someone like Vivek win the presidency?
30:48 - Benefits of doing an anterior and posterior chain workout split
31:38 - Is COVID-19 making a comeback?
31:53 - Best supplements for disrupted sleep during a calorie deficit.
33:27 - Defining the calorie surplus range for a lean bulk.
36:18 - How do you find your life's passion and figure out what you want to do with your life?


---

Mentioned on the Show:

My award-winning fitness books for men and women: https://legionathletics.com/products/books/

Q&A: Optimal Cardio for Heart Health, Intermittent Fasting Update, How to Find Your Passion, & More

In today's fast-paced world, the chase for more—more output, more success, more everything—often leads to burnout and dissatisfaction. 

What if there was a better way? 

In this episode, I interview Cal Newport, who offers a refreshing perspective on the productivity conversation. 

Specifically, he introduces the concept of slow productivity, a method that prioritizes deep, meaningful work over the constant hustle that's become the norm.

It’s not just about doing less for the sake of it, either. Slow productivity is about focusing on what truly matters and doing it well, which, counterintuitively, produces better work and a more balanced life. 

There’s no question that overload and constant context switching from “busyness” and pseudo-productivity are detrimental to not only our work, but our lives. With his slow productivity approach, Cal is challenging all of us to redefine our concepts of productivity and success, and offers actionable advice on leading more intentional lives.

In case you’re not familiar with Cal, he’s an MIT-trained computer science professor at Georgetown University and the bestselling author of many books, including Deep Work and Digital Minimalism, which explore the benefits of focused work and the importance of minimizing digital distractions in our lives. 

In other words, Cal’s writing career has consistently aimed at helping individuals craft more productive, meaningful, and balanced lives in an increasingly digital world.

In this interview, you'll learn:

-What pseudo-productivity is, why it’s problematic, and how doing fewer things can lead to better productivity and higher quality work.
- How slowing down, with variation in intensity and rest, can boost both wellbeing and outcomes
- Why obsessing over the right things and mastering your craft provides meaning and direction
- How AI will expose what activities really drive value
- Why real-world accomplishments satisfy deeper than digital ones (like video games or social media)
- How to prepare for the potential impact of AI on information work
- And more . . .

So if you’ve ever felt overwhelmed by your to-do list, questioned the relentless pursuit of busyness, or are just feeling the tension between ambition and burnout, press play and give this interview a listen for practical tips on an alternative.

---

Timestamps:

0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!
1:59 - What Inspired Cal Newport's Concept of Slow Productivity?
3:00 - Why Do We Often Believe More is Always Better?
23:43 - Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points!
26:53 - Balancing Life and Work: Cal Newport's Personal Journey
36:51 - Finding Your Productive Rhythm: Cal on Periodization
39:37 - Unsure of Priorities? How to Find What Truly Matters
53:31 - Will AI Change Our Approach to Quality vs. Quantity in Work?
01:02:59 - Where can people find you and your work?

---

Mentioned on the Show:

Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points!

Cal’s Website: https://calnewport.com/

Slow Productivity: https://www.amazon.com/Slow-Productivity-Accomplishment-Without-Burnout/dp/0593544854/?tag=mflweb-20

Cal’s Podcast Deep Questions: https://www.thedeeplife.com/listen/

Cal Newport on the Case for “Slow Productivity”

In the age of social media, it's easier than ever to fall victim to fitness misinformation. 

From fad diets to questionable supplements, how can you tell what's legit and what's just clever marketing?

In this episode, Layne Norton shares his strategies for identifying pseudoscience and making informed decisions about your health and fitness. 

In case you’re not familiar with him, Layne is not just an acclaimed scientist with a PhD in Nutritional Sciences; he's also a pro bodybuilder and powerlifting champion who has spent years combating misinformation and educating the public on evidence-based practices in health and fitness.

With his background in nutritional sciences and his experience exposing frauds, Layne is the perfect guide to help you navigate the often confusing world of fitness advice.

In this wide-ranging discussion, you'll learn:

- Why appeals to science are often used to sell fitness BS
- How personal bias, emotional investment, and tribalism can cloud judgment and perpetuate fitness myths
- The importance of understanding credentials and the limitations of expertise
- The importance of prioritizing human trials over mechanistic or animal studies
- How the COVID-19 pandemic impacted public trust in science
- Layne's top tips for developing an evidence-based mindset
- And more...

Whether you're a fitness newbie or a seasoned pro, this episode will equip you with the critical thinking skills you need to cut through the noise and make informed decisions about your health.

So, if you're ready to learn how to spot fitness BS from a mile away, click play and let Layne Norton be your guide!

---

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!
(05:20) - The misuse of science and how to vet health and fitness claims as a layperson
(07:20) - The role of personal bias in filtering information and skepticism
(9:52) - What credentials matter?
(17:40) - Why smart, credentialed people can still believe in pseudoscience
(23:26) - The problem with relying on mechanistic data over outcome data
(31:20) - The role of identity
(34:51) - Confirmation bias and selection bias
(40:00) - Food pyramid and government conspiracies
(48:20) - Try Whey+ risk-free today! Go to buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points!
(50:56) - What is the seed oil controversy? Are seed oils unhealthy?
(1:10:30) - How COVID-19 reduced public confidence in the scientific community
(1:17:50) - The role of personal identity in seeking the truth
(1:29:03) -  Where can people find you and your work?

---

Mentioned on the Show:

Try Whey+ risk-free today! Go to buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points!

Layne Norton's Instagram: https://www.instagram.com/biolayne

Layne Norton's Website: https://www.biolayne.com/

Carbon Diet Coach App: https://www.carbondietcoach.com/

Physique Coaching Academy Course: https://www.biolayne.com/physique-coaching-academy/

Layne Norton on Exposing Fitness Pseudoscience and Misinformation

Are you doing everything right but still not seeing progress on the scale?

If you're eating in a calorie deficit, training hard, and still not losing weight, don't worry—you're not alone. And more importantly, there are solutions.

In this episode, I talk with Harry Barnes, who not only has 12 years of experience helping clients break through fat loss plateaus, but has been working with Legion’s One-on-One Coaching since its start in 2015, and now oversees a team of nearly 20 coaches as Legion’s Lead Coach.

Harry’s problem-solving approach offers a fresh perspective on weight loss that prioritizes flexibility, self-awareness, and personal responsibility.

In this interview, you'll learn . . .
- Why personalized problem solving is more important than generic meal plans for fat loss
- How to evaluate your entire lifestyle to identify subtle issues impeding your progress
- Strategies for breaking through plateaus by optimizing nutrition, training, and cardio
- Signs you might be overreaching in your training and how to dial it back
- When and how to use diet breaks to mitigate negative symptoms during prolonged cutting
- How to find a sustainable fat loss approach that aligns with your preferences and lifestyle
- And more . . .

So, if you want to learn how to finally break through those pesky fat loss plateaus and achieve sustainable results, click the play button now!

---
Timestamps:

(0:00) Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!
(3:36) My free meal planning tool: buylegion.com/mealplan
(05:43) How do you troubleshoot a fat loss plateau and identify the obstacles causing it?
(06:56) What are the most common obstacles that lead to fat loss plateaus?
(12:22) Why does coaching need to go beyond just providing a meal plan and training program?
(19:14) Is stress drinking a common barrier to successful fat loss?
(21:20) What are effective strategies for managing stress?
(23:28) If stress isn't the issue, what's the next most common culprit behind stalled fat loss?
(28:46) Is it better to increase physical activity or decrease food intake to break through a plateau?
(30:39) Please share the podcast with a friend! www.muscleforlife.show
(31:16) Can you share examples of how you've helped clients break through their fat loss plateaus?
(34:12) Have you noticed any patterns or different types of people when it comes to fat loss struggles?
(37:17) What's your approach to incorporating cardio for fat loss?
(39:55) How much cardio, particularly high-intensity, is too much? Is there an upper limit?
(44:21) What size adjustments do you typically make in terms of energy balance to break a plateau?
(46:30) How can someone develop a problem-solving mindset for their fat loss journey?
(48:04) Why is taking personal responsibility crucial for overcoming obstacles?
(51:49) What are the signs that you might be overtraining or pushing yourself too hard?
(54:02) How can you tell if your recovery is worsening during a fat loss phase?
(55:51) Do you usually make adjustments to lifting or cardio when recovery suffers?
(56:45) When is the right time to consider reverse dieting?
(1:01:17) In your experience, has reverse dieting been a useful tool for fat loss?
(1:04:15) What role do diet breaks play in a successful fat loss plan?
(1:13:44) What does success look like when it comes to sustainable fat loss?

---

Mentioned on the Show:

Legion One-on-One Coaching: https://www.muscleforlife.show/vip

Want a free meal planning tool that figures out your calories, macros, and micros, and allows you to create custom meal plans for cutting, lean gaining, and maintaining in under 5 minutes? Go to https://buylegion.com/mealplan and download the tool for free!

Harry Barnes on Overcoming Fat Loss Plateaus

In this episode, I tackle a diverse array of questions from my dedicated Instagram followers, ranging from optimizing muscle explosiveness, to the influence of genetics on vascularity.

I’ll also get into the age-old debate of zone 2 cardio versus high-intensity interval training, the benefits of beetroot for exercise performance, and the impact of weekend drinking on muscle gains.

As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode!

If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.

---
Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!
(1:23) Try Triton today! Go to https://buylegion.com/triton and use coupon code MUSCLE to save 20% or get double reward points!
(3:52) Advice for training muscle explosiveness to jump higher and run faster
(7:05) Is zone 2 cardio enough or should you include high-intensity training?
(9:05) The single greatest threat to civilization
(10:15) Mike's super secret skin routine for supple skin
(10:46) How many kids should I have?
(11:05) What's up with the aliens?
(12:06) The influence of genetics on vascularity
(13:53) Please share the podcast with a friend! www.muscleforlife.show
(14:28) Benefits of beetroot for improved exercise performance
(15:00) How many times a week do you train? Is it 5 or 6?
(16:12) The impact of weekend drinking on muscle gains
(16:44) How often do you think about the Roman Empire?
(16:52) Does calf size matter if they're strong?
(17:56) A guide to electrolyte supplements: What to look for when shopping
(20:12) The best dumbbell leg exercise for mass and strength
(20:24) If you had to start all over again, would you do it all the same or completely change it up?

---
Mentioned on the Show:

Try Triton today! Go to https://buylegion.com/triton and use coupon code MUSCLE to save 20% or get double reward points!

Q&A: Training For Explosiveness, Genetics & Vascularity, Electrolyte Supplements, & More

How much protein can your body actually use in one sitting? Is there an upper limit to muscle protein synthesis? Does protein timing really matter? 

If you're serious about gaining muscle, you've likely asked these questions and many more like them.

To help answer these questions, I interviewed Dr. Stuart Phillips, a world-renowned protein researcher who has published more than 450 peer-reviewed articles. He’s a bonafide protein metabolism expert.

In this episode, we discuss the findings of a recent groundbreaking study that challenged the common belief that there's a limit to how much protein your body can use in one meal.

Dr. Phillips breaks down the study's surprising results and shares his insights on optimal protein intake for muscle growth. He also delves into other fascinating topics like the role of protein as you age, the anabolic window, and the "first meal effect."

Whether you're a bodybuilder, athlete, or simply looking to optimize your fitness, this episode will provide you with cutting-edge and practical information to help you reach your goals.

In this podcast, you'll learn about . . .

- The upper limit of protein absorption in a single meal and the effects of consuming a massive dose of protein
- Protein timing and the duration of the “anabolic window” post-workout
- Why protein overfeeding might not be the answer to enhanced muscle gain
- The potential differences between protein supplements and whole-food protein sources
- How aging affects muscle protein synthesis and anabolic resistance
- Protein quality and its role in overall health and muscle development.
- Practical strategies to optimize your daily protein intake
- The role of exercise versus nutrition in muscle growth and health
- And more . . .

So, click play and get evidence-based recommendations for optimizing your protein intake for health, longevity, and muscle gain.

---
Timestamps:

(0:00) Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!
(3:09) Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points!
(8:14) How much protein can your body absorb and use in one meal?
(13:10) How do results compare when splitting up 100g of protein into smaller doses?
(17:32) Are multiple protein feedings throughout the day superior for muscle gain?
(21:40) Could consuming mixed meals with whole foods affect protein absorption differently than supplements?
(24:40) What novel insights did this study provide about muscle protein synthesis?
(28:06) Is the muscle-building response to protein impacted by workout timing or training in general?
(29:32) Please share the podcast with a friend! www.muscleforlife.show
(30:08) Is there an "anabolic window" where your body is more responsive to protein post-workout?
(32:14) Should you increase your protein intake on days you train?
(35:15) Is there a benefit to consuming a massive amount of protein post-workout?
(38:58) How does the muscle-building response to protein change as you age?
(41:50) Should you eat more protein as you get older?
(44:04) Why is it important to start your day with a high-protein meal?
(46:52) What is the "first meal effect" and its significance?
(48:24) Is "protein quality" a concern for muscle growth?

---
Mentioned on the Show:

Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points!

Stuart Phillips's Instagram: https://www.instagram.com/mackinprof/

Stuart Phillips's Twitter: https://twitter.com/mackinprof

Dr. Stuart Phillips on Optimizing Protein Intake for Muscle Growth

In this episode, I talk with Luke, who achieved a dramatic body transformation through Legion’s one-on-one coaching program. 

Luke had struggled with his weight for over a decade, experiencing short-term success through extreme dieting and cardio, only to regain the weight. 

However, working with his Legion coach, he learned to focus on consistency and adherence through a personalized nutrition and training plan.

Over 36 weeks, Luke shed an impressive 43 pounds, 17% body fat, and 11 inches off his waist by mastering the basics: a balanced diet, compound training, moderate cardio, and effective rest and recovery strategies. 

During the program, Luke also navigated challenges such as managing weight fluctuations, learning to be patient and trust the process, and mastering proper training intensity.

In this podcast, he shares valuable insights on enjoying holidays and meals guilt-free, finding an enjoyable meal plan, and understanding true training intensity.

Luke's story highlights the power of an evidence-based, sustainable approach to achieve remarkable results while building healthy, long-term habits. 

So, press play to learn how expert coaching and a commitment to the process can lead to life-changing transformations.

---

Timestamps:

(0:00) Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(3:05) My free quiz to answer all your diet questions: www.muscleforlife.show/dietquiz

(06:00) Luke's early struggles and approach to weight management.

(11:21) The dramatic transformation Luke experienced: 43 pounds down and significant body composition changes.

(16:41) What Luke’s fitness regimen looked like before my coaching.

(23:48) Luke's diet strategy and how it evolved over time to focus on satiety and sustainable eating habits.

(30:47) Luke’s surprise regarding his meal plan.

(32:50) Did you incorporate treat meals?

(36:10) Balancing enjoyment and diet discipline during holidays and special occasions without derailing progress.

(43:10) Please share the podcast with a friend! www.muscleforlife.show

(43:45) Adapting the Bigger Leaner Stronger training program to fit Luke's lifestyle and focusing on compound movements.

(48:01) How training intensity and understanding of failure contributed to Luke's success.

(59:12) What obstacles or “a-ha moments” did you experience during these 8 months? The realization that less can be more: focusing on quality over quantity in training.

(01:02:12) Cardio strategy: Prioritizing walking and rucking without overemphasizing high-intensity cardio.

---

Mentioned on the Show: 

Legion One-on-One Coaching: https://www.muscleforlife.show/vip

Take this free quiz to get science-based answers to all of your diet questions: www.muscleforlife.show/dietquiz

Luke’s Transformation: https://legionathletics.com/luke-w-legion-coaching-transformation/

How My Coaching Helped Luke Lose 43 Lbs in 8 Months

Mike Mentzer's high-intensity training (HIT) method has been experiencing a resurgence in popularity lately, but does the science support its effectiveness?

In this episode, I talk with Dr. Mike Israetel to get his take on the pros and cons of Mentzer's Heavy Duty Workout approach.

In case you're not familiar with Dr. Mike, he's a repeat guest on the Muscle for Life podcast and a true expert in the field of sports science and hypertrophy. 

With a PhD in Sport Physiology, years of experience as a competitive bodybuilder, and a wealth of practical knowledge from co-founding Renaissance Periodization and working with thousands of clients, Mike knows how to bridge the gap between science and real-world application. 

In our discussion, you'll learn about . . .

The allure of HIT training and why it's gaining popularity again
The benefits of Mentzer's approach, including its emphasis on recovery and progressive overload
The valuable tradition of logbooking workouts that Mentzer helped popularize
The scientific shortcomings of Mentzer's method, such as the superiority of multiple sets over single sets
The suboptimal nature of very low training volumes and frequencies in HIT, and the potential drawbacks of training to failure
When and for whom HIT-style training can work effectively
Practical tips for trying a more sustainable, evidence-based version of Mentzer’s approach
And more . . .

Whether you're a fan of Mentzer's methods or simply curious about the science of hypertrophy training, click play because you won't want to miss this discussion.

---

Timestamps:

(0:00) Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(2:28) Go to www.mfl.show/spring to get BOGO 50% off during our Spring Sale!

(5:51) Who was Mike Mentzer and what is his Heavy Duty training method?

(9:13) Why is Mentzer's HIT training experiencing a resurgence in popularity?

(20:08) What are the benefits of Mentzer's training approach?

(25:18) Please share the podcast with a friend! www.muscleforlife.show

(25:52) - What did Mentzer get wrong about optimal hypertrophy training?

(32:38) Is training beyond failure effective for muscle growth?

(35:24) What other components of Mentzer's HIT style are suboptimal?

(38:56) When can low-frequency training work well?

(47:41) How can you improve on Mentzer's HIT method if you want to try it?

(50:20) Where can people find more of Mike Israetel's work?

---

Mentioned on the Show:

Our Spring Sale Is Happening Now! BOGO 50% every product! Plus, free gift cards on orders over $99! Go to www.mfl.show/spring to save now and use coupon code MUSCLE to get double reward points!

Renaissance Periodization Website: https://rpstrength.com/

Renaissance Periodization YouTube Channel: https://www.youtube.com/@RenaissancePeriodization

Mike Israetel on Mike Mentzer’s “Heavy Duty” HIT Training

In this episode, I tackle a variety of questions ranging from training and supplementation, to the threat of AI towards humanity. 

I discuss how to grow skinny legs efficiently, how to optimize your sleep and wake-up time after a late night, whether hyperextensions are a good exercise, and a lot more.

As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. 

If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode!

If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.

---

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(1:49) Go to www.mfl.show/spring to get BOGO 50% off during our Spring Sale!

(3:42) Will Legion introduce a standalone creatine supplement?

(4:19) What drives Mike Matthews' inspiration?

(5:16) Reasons behind the recent reduction in podcast frequency?

(5:43) Is artificial intelligence a genuine threat to humanity?

(6:24) Late nights: better to maintain a consistent wake-up time or get 7+ hours of sleep?

(9:13) Why are hyperextensions discouraged by some fitness experts?

(10:27) Effective strategies for developing muscular legs for skinny individuals

(13:19) When can we expect more memes on your social media?

(13:48) Is it safe to use creatine while breastfeeding?

(14:28) Is conjugate training worth trying?

(15:03) Please share the podcast with a friend! www.muscleforlife.show

(15:39) Evaluating the time commitment vs. benefits of playing golf

(17:11) Does Mike use the same workout split as described in his book?

(18:54) Top exercises for building prominent upper trapezius muscles

(19:31) What’s the hardest thing about doing hard things?

(19:46) Explanation for why Lunar was out of stock

(20:27) Can you do a podcast on the dangerous future of exercise mimetics?

(20:56) How many times a day do you think about the Roman Empire?

(21:22) Recommended squat variations for individuals with knee injuries

(23:16) Insights into Mike Mentzer's training philosophy

(25:04) Are there benefits to microdosing Pulse throughout the day?

---

Mentioned on the Show:

Get 50% off during our Spring Sale! Go to www.mfl.show/spring to save now and use coupon code MUSCLE to get double reward points!

Legion Pulse: www.buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points!

Legion Lunar: www.buylegion.com/lunar and use coupon code MUSCLE to save 20% or get double reward points!

Q&A: Sleep Strategies for Late Nights, Skinny Leg Solution, Microdosing Caffeine, & More

Every day, your lifestyle choices cast a lasting impact on your brain's health, often without your conscious awareness. 

As we grow older, the stakes get higher—maintaining optimal brain function is not just an option; it's essential for a vibrant and productive life. 

But how exactly can you protect and sharpen your mind against the inevitable wear of time? 

In this episode, I’m joined by brain health expert Louisa Nicola to discuss scientifically-backed strategies to keep your cognitive faculties in peak condition and stave off decline.

In case you’re not familiar with Louisa, she’s a neurophysiologist, Alzheimer’s Disease researcher, human performance coach, and the founder and head performance advisor of Neuro Athletics, a company dedicated to helping people achieve peak performance through neuroscience.

With her extensive knowledge and research in the field, Louisa shares valuable insights on the connection between exercise, sleep, nutrition, lifestyle habits, and brain health.

In our discussion, you'll learn . . .

Why exercise is more important than nutrition when it comes to brain health
The specific types of exercise that are most beneficial for the brain, including the optimal amount and intensity
How strength training factors into a well-rounded brain health routine
The role of brain training games and cognitive challenges in maintaining mental sharpness
The effects of alcohol and marijuana on the brain, and what the science says about their impact
Key supplements to consider for improving brain health, including magnesium, creatine, and omega-3s
And more . . .

Whether you're looking to optimize your cognitive performance, prevent age-related decline, or simply maintain a healthy brain, this episode is packed with evidence-based strategies you can start implementing today.
---
Timestamps:

(0:00) Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(2:12) Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz 

(3:54) Is exercise more important than nutrition when it comes to brain health?

(5:54) Why is getting regular blood work important for assessing health?

(8:07) You should get bloodwork done to understand your biomarkers and fitness level

(13:23) Why is exercise so crucial for longevity and brain health?

(22:47) How does strength training factor into how much vigorous exercise you should get per week?

(24:06) At what point do you start to get most of the brain health benefits from exercise?

(28:03) How does exercise specifically affect brain health and function?

(38:11) Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points!

(40:20) What role do brain training games play in cognitive health?

(53:13) What impact do alcohol and marijuana have on the brain?

(1:01:16) Which supplements are worth considering for improving brain health?

(1:09:45) Is magnesium beneficial for brain health, and in what forms?

(1:14:44) Where can people find more of Louisa Nicola's work and resources?

(1:15:18) Legion One-on-One Coaching: https://www.muscleforlife.show/vip

(1:18:05) Subscribe and please share the podcast with a friend! www.muscleforlife.show
---
Mentioned on the Show:
Louisa’s The Neuro Experience Podcast: https://podcasts.apple.com/us/podcast/the-neuro-experience/id1274468842

Louisa Nicola’s Instagram: https://www.instagram.com/louisanicola_

Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz

Legion Pulse: https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points!

Legion One-on-One Coaching: https://www.muscleforlife.show/vip

Creatine (Legion Recharge): www.buylegion.com/recharge

Omega-3s (Legion Triton): www.buylegion.com/triton

Mike’s interview with Darren Candow on creatine: https://legionathletics.com/muscle-for-life-episode-872-darren-candow-interview/

Louisa Nicola on Optimizing Brain Health

In this podcast I talk about how much age actually plays a role in getting in shape, the diet and exercise mistakes that lead to being skinny fat and how to undo them, how to get back into the groove of training after being off for a while, and more.

WHAT SKINNY FAT IS AND HOW TO NOT BE SKINNY FAT:
http://www.muscleforlife.com/build-muscle-lose-fat/
http://www.muscleforlife.com/high-intensity-interval-training-and-weight-loss/
http://www.ncbi.nlm.nih.gov/pubmed/19387377
http://www.muscleforlife.com/what-is-if-it-fits-your-macros-and-does-it-work/

HOW TO GET BACK INTO THE GROOVE AFTER NOT TRAINING FOR A LONG TIME:
http://www.muscleforlife.com/the-ultimate-bodyweight-workout-routine/

HOW AGE AFFECTS YOUR ABILITY TO GET INTO SHAPE:
http://www.ncbi.nlm.nih.gov/pubmed/19387379
http://www.muscleforlife.com/the-hardgainers-guide-to-guaranteed-muscle-growth/

How to not be skinny fat, training after taking time off, and more..

In this podcast I talk about rep ranges and how they correlate to muscle growth and strength, why testosterone levels aren't as important as some point think and how to boost them naturally, lessons from success from the Kardashians (har har har), and more...

ARTICLES RELATED TO THIS PODCAST:

The Definitive Guide to Muscle Hypertrophy (Muscle Growth):

http://www.muscleforlife.com/guide-to-muscle-hypertrophy-muscle-growth/

6 Ways to Naturally Boost Your Testosterone Production:

http://www.muscleforlife.com/9-ways-to-naturally-boost-your-testosterone-production/

The Kardashian School of Getting Rich:

http://www.muscleforlife.com/how-to-get-rich-like-kardashians/

Cardio and Muscle Growth: Friends or Foes?

http://www.muscleforlife.com/cardio-and-muscle-growth-friends-or-foes/

The Definitive Guide to Post-Workout Nutrition:

http://www.muscleforlife.com/guide-to-post-workout-nutrition/

The Definitive Guide to Vitamins and Minerals:

http://www.muscleforlife.com/guide-to-vitamins-and-minerals/

Best rep ranges for muscle growth, boosting testosterone naturally, and more...

In this podcast, I interview champion bodybuilder Ulisses Jr., and we talk about...

How to use diet to break through plateaus and get bigger and stronger. @ 4:00

The prevalence of steroids in this industry and why you need to be careful who you take advice from. @ 10:30

Ulisses Jr.'s top 3 lifting tips for building an impressive physique. @ 23:50

The importance of being positive and surrounding yourself with positive people. @ 20:00

Ulisses Jr.'s newest all-inclusive workout program GET MASS. @ 34:30

Interview with superstar Ulisses Jr.: Lessons learned while building a legendary physique

In this podcast I interview NYT bestselling author and Navy SEAL Mark Divine and we talk about how he developed an "unbeatable mind" that kept him alive on the battlefield and has helped him succeed as an entrepreneur.

ORDER THE WAY OF THE SEAL:

http://amzn.to/1tJVjGe

ORDER THE UNBEATABLE MIND:

http://amzn.to/1sm95Dv

MARK'S WEBSITE:

http://sealfit.com/

MY WEBSITE:
http://www.muscleforlife.com/

MY FACEBOOK:
https://www.facebook.com/muscleforlifefitness

MY TWITTER:
https://twitter.com/muscleforlife

MY INSTAGRAM:
http://instagram.com/muscleforlifefitness

Navy SEAL Mark Divine on cultivating mental toughness and the will to win

This book will show you how to build muscle, lose fat, and get strong: goo.gl/lKNKWK

In this episode I interview John Romaniello, author of the NYT bestseller Engineering the Alpha and founder of the multi-million dollar, multifaceted fitness business Roman Fitness Systems.

We’re not going to talk fitness or business, though.

Instead, we linked up to discuss something else altogether, and that’s how you and I can use the brilliant and groundbreaking work of a rather obscure comparative mythologist to live better lives.

The work is codified in the book The Hero With a Thousand Faces, which was written by the mythologist Joseph Campbell, and it has served as a template for some of the most popular and timeless stories ever told, ranging from King Arthur to Moby Dick to Star Wars, Harry Potter, and more.

I know that sounds incredibly abstract and inapplicable to our lives, but bear with me because John does an amazing job making the material accessible and practical, so I think you’re going to be pleasantly surprised.

It’s really not a stretch to say that our conversation can be the nudge that leads to incredibly positive changes in your life.

5:30 - Natural progression of fitness to self improvement in life.
20:41 - Why does life mirror a hero's journey and how it fits into changes of life
36:34 - Why you need a mentor in life how to get one.
49:13- This is your call to adventure to change your life.

RELATED TO THIS PODCAST

The Writer’s Journey:

www.amazon.com/Writers-Journey-M…6X/?tag=mflweb-20

The Hero With a Thousand Faces:

www.amazon.com/Thousand-Faces-Co…36/?tag=mflweb-20

Neil Gaiman’s Epic “Make Good Art” Speech:

www.youtube.com/watch?v=ikAb-NYkseI

The Hero's Journey graphic:

www.thewritersjourney.com/graphictwo.gif

NYT bestselling author John Romaniello on living our hero's journey

This book will show you how to build muscle, lose fat, and get strong: goo.gl/lKNKWK

This is the second part of a two-part interview with the always enlightening and entertaining Mark Rippetoe, who you’ve probably heard of if you take fitness seriously.

In case you don’t know who Mark is, though, he was a competitive powerlifter for a decade and is the author of several books, including two classics that everyone that’s into weightlifting should read–Starting Strength and Practical Programming for Strength.

Mark has also coached thousands of people all over the country on proper barbell training through his seminars, which you can learn more about at www.startingstrength.com.

He’s also just a fun guy to chat with because he’s colorful and just shares his thoughts and openly and isn’t one for euphemisms or minced words, which I think is refreshing, really.

So, in this interview Mark and I talk about training for sports and why a lot of what goes on in the upper echelons of sports training is nonsensical and even counterproductive and what athletes should be focusing on instead.

I’ve run into a fair amount of this just working with people because I’ve heard from quite a few high-level college athletes and some professionals as well that were a bit perplexed by the types of things their strength trainers were having them do (as well as the things the trainers would leave out).

I helped many of them simplify their routines and straighten things out and, one for one, they were amazed at how much of a difference in made in their respective sports.

So, if you have any desire to be a better athlete, I think you’ll like the interview. Here it is...

5:30 - How athletes should tailor their training for their profession and what they do wrong.

11:47 - Do top athletes perform well because of their training programs, or in spite of them?

22:10 - How trainers who only deal with high-level athletes can get away with not knowing their profession.

33:28 - Why any training will give results to an un-trained individual vs. optimized training.

ARTICLES RELATED TO THIS PODCAST:

Starting Strength: Basic Barbell Training: 
www.amazon.com/Starting-Strength…rue&tag=mflweb-20

Practical Programming for Strength Training: www.amazon.com/Practical-Program…54/?tag=mflweb-20

How to Make Meal Plans That Work For Any Diet: legionathletics.com/diet-meal-plans/

How to Create the Ultimate Muscle Building Workout:
www.muscleforlife.com/muscle-building-workout/

WORKOUT SUPPLEMENTS THAT REALLY WORK: legionathletics.com

MY WEBSITE: www.muscleforlife.com/

MY FACEBOOK: www.facebook.com/muscleforlifefitness

MY TWITTER: twitter.com/muscleforlife

MY INSTAGRAM: www.instagram.com/muscleforlifefitness/

Mark Rippetoe on the good, bad and ugly of sport training

This book will show you how to build muscle, lose fat, and get strong: goo.gl/lKNKWK

In this podcast I interview Dr. Matt Fontaine, who’s a fantastic sports doctor in the Washington DC area that I’ve been seeing for a lingering bit of biceps tendonitis that has been getting in the way of my pressing.

Matt has been practicing sports medicine for nearly 15 years and has worked with everyone ranging from professional baseball players and triathletes to weekend runners and Crossfit warriors, and has helped people through some pretty gnarly injuries and setbacks.

In my case, he has been using a technique called ART (which you’ll learn about in the interview), and it has really helped loosen up the muscles in my shoulder and arm that were aggravating my biceps tendon. I wish I had known about this months ago.

In addition to simply getting results, Matt also really impressed me with the breadth and depth of his expertise and experience. He really knows his shit, which is why I wanted to pick his brain on things like finding and fixing muscle imbalances, predictors of injury, the nature of soft tissue injuries, simple preventative measures you can take at home, and more.

As I get more heavy weightlifting under my belt, I’ve come to appreciate stretching and mobility work even more for the purpose of preventing injury and maintaining optimal performance, and this is one of Matt’s real specialties.

I think you’re going to find the interview really enlightening and helpful, so here it is.

10:08 - Dr. Matt Fontaine's take on Crossfit, how to do it right starting out and the #1 predictor of injury.

19:28 - Tests you can do to find muscle imbalances and improve your performance.

27:49 - The second most common predcitor of injury and why using pain as an indicator of injury is too late.

30:40 - What a repetitive motion injury causes and why soft tissue injuries should not be overlooked.

36:26 - Easy and preventative measures you can take for recovery and when you should see a Doctor.

42:29 - How to find a good Doctor for injuries.

ARTICLES RELATED TO THIS PODCAST:

5 Foam Roller Exercises That Improve Performance: http://www.muscleforlife.com/foam-roller-exercises/

The Definitive Guide to Mobility Exercises: Improve Flexibility, Function, and Strength: http://www.muscleforlife.com/mobility-exercises/

3 Ways to Use Myofascial Release to Reduce Pain and Improve Performance: http://www.muscleforlife.com/myofascial-release/

WORKOUT SUPPLEMENTS THAT REALLY WORK: https://legionathletics.com

MY WEBSITE: https://www.muscleforlife.com/

MY FACEBOOK: https://www.facebook.com/muscleforlifefitness

MY TWITTER: https://www.twitter.com/muscleforlife

MY INSTAGRAM: https://www.instagram.com/muscleforlifefitness/

Dr. Matt Fontaine on the easiest ways to prevent injury & optimize performance

This book will show you how to build muscle, lose fat, and get strong: goo.gl/lKNKWK

In this episode I interview Eric Helms, who’s one of the premier natural bodybuilding coaches in the game.

He’s a member of the 3DMJ coaching team and is himself a professional natural bodybuilder and strength athlete, as well as an author and credentialed scientist with several peer-reviewed publications under his belt.

I reference his work quite frequently in my writing, actually, so it was a real pleasure to get the chance to interview him.

And as you’ve gathered from the title, this interview is on how to prep for a natural bodybuilding show, and Eric covers everything ranging from caloric intake and macro breakdowns to weightlifting and cardio strategies, supplementation, and much more.

So if you’re getting ready to prep for a show or are considering doing one, you definitely need to listen to the interview. It can save you from all kinds of trials and tribulations.

And even if you’re like me and have no intention of competing but are just working on building your best body ever, you’re going to get a lot of out this interview too, because the principles Eric talks about apply to everyone looking to lose fat and not muscle--not just competitive bodybuilders.

So, I hope I’ve sufficiently whetted your appetite. Let’s get to the interview...

5:16 - Eric's background on contest prep and personal experience.

6:52 - What are the biggest contest prep mistakes and myths?

14:51 - Do you need to manipulate water, salt, and potassium?

17:42 - How do you contest prep correctly?

22:18 - What kind of cardio should someone do?

31:28 - Tips on how to recover faster.

35:43 - Tips to maximize your nutrition.

43:09 - What nutrition should someone have on a refeed?

45:33 - How do you determine someone's maintenance?

53:03 - How do you go about reducing calories?

55:48 - Do you increase exercise throughout the prep?

59:09 - Is there any supplementation you recommend?

1:03:08 - What does peak week look like?

1:08:16 - Where can we find more of your stuff?

WORKOUT SUPPLEMENTS THAT REALLY WORK: legionathletics.com

MY WEBSITE: www.muscleforlife.com/

MY FACEBOOK: www.facebook.com/muscleforlifefitness

MY TWITTER: www.twitter.com/muscleforlife

MY INSTAGRAM: www.instagram.com/muscleforlifefitness/

Eric Helms on the science of preparing for a natural bodybuilding show

While there are many ways to thrive in many sectors of today’s modern economy, there’s no arguing that it’s getting harder and harder to identify and capitalize on these opportunities.

Robots and AI are eliminating jobs, globalization and the democratization of high-quality education is expanding the talent pool, and customers are becoming more selective, sophisticated, and stipulating.

To overcome these obstacles, we’re often told to specialize—to focus all of our energies, efforts, and resources on becoming really good at one thing to the exclusion of all else.

This isn’t entirely wrongheaded, but for most people, it isn’t likely to lead to long-term success and fulfillment but disappointment, burnout, and failure, instead.

This extends beyond merely moneymaking too, and applies to just about every endeavor you could want to undertake. The reign of the hyperspecialist is coming to an end and the rise of the skilled generalist is at hand.

What does that mean, exactly?

Well, as the author of the book How to Be Better at (Almost) Everything, Pat Flynn, shares in this episode, generalism refers to acquiring a variety of know-hows and abilities, and he argues this is a smarter and more practical approach to winning in today’s world.

Generalism, Pat explains, is one of the keys to making more money, getting in better shape, and becoming more successful, effective, and happy in every aspect of your life, and his personal approach to generalism starts with developing skills that’ll serve you well no matter where the red thread of fate takes you—meta-skills as Pat refers to them.

6:12 - What do you mean by generalism? 
11:52 - How does generalism make us more money than specifism? 
29:58 - What are some examples of metaskills and force multiplier skills? 
32:33 - What are some of the myths and mistakes of logic and reason? 
39:51 - What are more examples of metaskills and force multiplier skills?
46:36 - What are your tips to improve focus? 
50:51 - What is the name of your book and where can people find you and your work?

Want 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/

Pat Flynn on the Life-Changing Benefits of Generalism

Do you ever feel like you’re just spinning your wheels in the gym?

Are you having trouble remembering the last time you added any real weight to the bar on any of your key lifts?

Has your body weight and body fat percentage been hovering in the same range for what seems like forever?

If you answered “yes” to any of those questions, I get it. I’ve been there myself and understand the frustration firsthand.

You see, the hard lesson us weightlifters have to learn is once our “honeymoon phase” is over—the first six to eight months in most people—continuing to gain muscle and strength gets harder and harder, until eventually progress becomes so slow you can barely measure it.

That’s not even the kicker, either. Not only is muscle and strength gain harder to come by the more you train, the more training you have to do just to continue eking out improvements.

In other words, as time goes on, you have to do more and more intense work in the gym for less and less reward.

This is one of the key reasons so many people get stuck in a rut, and in this episode, Dr. Mike Israetel explains why this happens, what else contributes to plateaus, and how to overcome these obstacles and keep the needle moving.

In case you’re not familiar with Dr. Israetel, he has been one of my most-requested podcast guests and for good reason. Not only does he hold a PhD in Sport Physiology, but he’s the cofounder of Renaissance Periodization, a successful blog, coaching program, and fitness platform, similar in many ways to my own company Legion Athletics.

So, in this interview, Mike and I discuss what a real plateau is, strategies for breaking through plateaus, the importance of deloads, exercise order, sleep hygiene, and more.

6:50 - What is a plateau and what are some strategies to break through plateaus? 
14:53 - How do you determine if you’ve plateaued? 
27:30- What do you do after you hit a plateau? 
54:18 - Is intensity important for muscle growth? 
58:36 - Where can people find you and your work? 


Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!

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

Dr. Mike Israetel on Breaking Through Muscle Gain Plateaus

“Can you recommend a book for…?”

“What are you reading right now?”

“What are your favorite books?”

I get asked those types of questions a lot and, as an avid reader and all-around bibliophile, I’m always happy to oblige.

I also like to encourage people to read as much as possible because knowledge benefits you much like compound interest. The more you learn, the more you know; the more you know, the more you can do; the more you can do, the more opportunities you have to succeed.

On the flip side, I also believe there’s little hope for people who aren’t perpetual learners. Life is overwhelmingly complex and chaotic, and it slowly suffocates and devours the lazy and ignorant.

So, if you’re a bookworm on the lookout for good reads, or if you’d like to get into the habit of reading, this book club for you.

The idea here is simple: Every month, I’ll share a book that I’ve particularly liked, why I liked it, and several of my key takeaways from it.

I’ll also keep things short and sweet so you can quickly decide whether the book is likely to be up your alley or not.

Alright, let’s get to the takeaways.

Want to be notified when my next book recommendation goes live?

Hop on my email list and you’ll get each new installment delivered directly to your inbox.

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

My Top 5 Takeaways from The Millionaire Next Door by Thomas J. Stanley

Pop quiz: which days of the week are most fattening?

Yes, you heard the question correctly. Which days of the week are most associated with weight gain?

Don’t overthink it. Listen to your gut here (it should know!).

If you go with your intuition, your answer is probably “the weekends.” And you’d be right. 

Research shows that most people maintain a steady weight throughout the week and gain weight on the weekends.

How does that work, you ask?

Well, what happens to the diets of most people that have trouble with their weight come Friday night? I’ll tell you what happens: mayhem.

The problem with this all-too-common ritual of weekly binge eating is the sheer amount of body fat you can gain in just a few days of overeating. Depending on your genetics and activity level, a couple moderate bouts of bingeing can easily “undo” the fat loss of a whole week of proper dieting.

I’ve worked with thousands of people and, hands down, the biggest mistake made by those baffled by their inability to lose weight is binge eating. 

The bottom line is nothing will stop your fat loss dead in its tracks faster than binge eating, and especially bingeing on fatty foods and alcohol (a perfect storm for gaining body fat).

If you want to not only get lean but stay lean, you simply can’t afford to struggle with binge eating. Sure, you can eat foods you love and generally enjoy your diet, but you can’t regularly live out your bacchanalian fantasies and have a physique of the gods.

In this podcast, we’re going to talk a bit about why some people struggle with binge eating and a handful of simple, practical strategies you can employ to prevent and beat the urges.

5:27 - Why do we binge eat? 
8:22 - Why do we gain weight from binge eating? 
12:49 - How can we enjoy the foods we like without getting fat? 
22:49 - How do you stop binge eating? 

Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!

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

How to Stop Binge Eating (Even If You Love Food)

Hey! My name is Mike Matthews and I'm a bestselling health and fitness author, and creator of MuscleForLife.com. My mission is to empower people to take control of their health and fitness by following a healthy, enjoyable lifestyle that not only gives them the body they've always wanted, but enables them to live a long, vital, disease-free life.

Muscle for Life

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