The Kinobody Podcast by Greg O'Gallagher: Lose Fat

The Kinobody Podcast by Greg O'Gallagher: Lose Fat

Canada

The Kinobody Podcast by Greg O’Gallagher is a no-nonsense look at training and nutrition, based on a minimalist approach for building strength and muscle while shedding off body fat to build the lean and ripped physique you want. You’ll discover how to get stronger, leaner and build a more aesthetic physique than ever before - without wasting hours in the gym or obsessing over everything you eat. From nutrition hacks that make losing fat nearly effortless to strength training tactics that help you build muscle and gain strength week after week, follow along as Greg O’Gallagher and special guests provide you with everything you need to know to become the best version of yourself.

Episodes

The Biggest Fat Loss Mistakes (Why You Aren't Losing Fat)  

In this episode of the Kinobody Podcast, I dive into some very important fat loss lessons with my man and fellow Kinobody team member, Christian Forbes.

We go over the mistakes that many people make time and time again and it's crucial you learn how to avoid them to ensure success on your fitness journey.

Christian shares his entire journey and even what it's like to lose weight and then re-gain 50 lbs of body fat back.

The majority of people never end up reaching their physique goals or they end up worse off than they were before. In this podcast we hope to set you on the right path by making better choices from your eating habits all the way to your training regime so you can stay consistent for the long term.

In this episode, you'll discover:

1:25 - Relating to coming from an overweight family

2:25 - What regaining 50 lbs of body fat feels like

5:45 - Why crash dieting is not the answer

8:50 - Play the long game, not the short game

11:23 - What separates the people that struggle and those who succeed?

15:32 - Increasing calories for the win

16:07 - How did Christian's strength get effected while cutting?

18:41 - How fat loss changes your life

Hacking Your Sleep For A Better Life & Body  

Today is an information-packed episode with my good friend Austin Floyd (Instagram: heightenedliving Snapchat:fallball39)

Austin has been an avid independent researcher in personal development for some time, and has spent the last five years learning how to truly improve sleep and enhance recovery. Through this, he's cracked the code on achieving deep, restful sleep regardless of your lifestyle.

In today's podcast we dive into how you can drastically improve your sleep with a few easy to use tips. We go into how to fall asleep, stay asleep and keep restful energy throughout the day. Plus, we troubleshoot some of my own problems with sleep deprivation and living in a city.

Austin's strategies prove to be easy to use and very effective for troubleshooting sleep. To check out his full program on mastering your sleep, go to Kinobody.com/sleep

In this episode, you'll learn:

1:15 - Austin's story for finding the best possible way to achieve incredible sleep anywhere
3:00 - How bad sleep deprivation can truly be
5:50 - The three areas that lead to achieving great sleep
6:20 - How to actually fall asleep easily
6:40 - The perfect temperature and clothing for sleep
7:50 - A simple whole food that you can supplement with for improved ability to fall asleep and better quality sleep
10:35 - The best breathing technique for shutting off your mind 
11:30 - Is it possible to keep quality sleep while on a phone or computer at night?
13:10 - How to stay asleep at night and two quick ways to stay asleep easily
15:45 - What really is good quality sleep?
18:15 - The Hormonal Sleep Solution (Master Your Night to Take Back Your Day)
19:05 - Greg's Experience with being sleep deprived
20:00 - How sleep and programs should add to your life rather than get in the way
22:10 - A Quick Tip for anyone sleeping in noisy areas or cities

Should Skinny Guys Do Intermittent Fasting?  

In this episode, I'm here with my man Trent McCloskey (Instagram: trent_mccloskey).

Trent's been passionate about building strength and muscle since he was barely a teenager. He spent the last ten years of his life learning the best tactics to build a body that was awe-inspiring.

After finding Kinobody five years ago (and winning the first official Kinobody Muscle Building Contest), we started working together to help millions of people unlock their muscle building potential. Along with contributing to Kinobody, he's currently running a site to further help skinny guys take their physiques to the next level at Ectogain.com.

In today's podcast, we tackle intermittent fasting for skinny guys. Despite skinny guys having to eat tons of food just to gain a couple pounds of muscle, Trent has had great muscle building success while still using intermittent fasting.

We go over Trent's best tips and strategies to make fasting work with your schedule and even some of his best nutrition tactics for getting your daily calories in.

In this episode, you'll learn...

1:35 - Should you still fast if you're trying to gain weight?

2:53 - Setting up your fasting window

4:35 - Why fasting gives skinny guys a huge advantage

6:15 - How fasting helps you adapt to eating bigger meals

8:20 - The most important hours of your day

9:14 - What if you're still having trouble eating all of your calories?

11:29 - Trent's 3 favorite diet hacks

15:00 - Trent's go-to bulking meals

17:11 - How skinny guys can stay lean while bulking

21:40 - "Gain The Muscle" (The Hardgainer's Guide to Building Strength & Gaining Muscle)

How To Maintain High Testosterone Levels At A Low Body Fat (6-9%)  

Are you worried you’re going to have a hard time maintaining high testosterone levels once you lean down from following an overly-restrictive diet?

Or what if you’re already lean, but it’s too difficult to maintain because your testosterone is taking a major hit?

In this podcast, I wanted to share with you several different strategies that will allow you to maintain high testosterone levels at a low body fat - while enjoying your diet and lifestyle to the fullest!

In this episode, you'll discover:

0:15 - Are the myths regarding testosterone true?

1:35 - Why most people (even experts) do not know how to diet properly

2:30 - Are you eating too much protein?

3:30 - Master this skill to maintain high testosterone levels staying at a relatively low body fat

5:57 - The eating strategy that's perfect for keeping testosterone high

8:07 - Some bonus testosterone-boosting strategies

13:41 - The placebo effect (and if it's real or not)

Enjoy the episode, and subscribe to the Kinobody Podcast to stay updated on all the new episodes that come out!

The Most Important Lesson I Learned From Dieting to 8% Body Fat (And Failing)  

In this podcast, I share the absolute most important lesson I learned from trying to diet down to 8% body fat - and failing. Over and over again.

This lesson has absolutely changed and shaped my life even after hitting one of my lowest points ever (which I talk about in this episode).

And it all starts with one main thing...

In this episode, you'll discover:

1:45 - Why I always struggled to get and stay lean

3:17 - Are you viewing this very moment as an obstacle?

4:50 - Why you shouldn't chase the future

5:41 - Always remember this key lesson

7:15 - The ego is never satisfied with what it has

8:32 - My lowest point

How To Drink Alcohol While Dropping Fat, Building Muscle & Being Healthy  

With all the myths regarding alcohol and reaching your fitness goals, we couldn't help but bring this topic to the Kinobody Podcast.

In reality, you shouldn't have to limit yourself from the pleasures of life to build a great body.

That's why in this episode we talk all about how to fit alcohol into your diet, learning to drink in moderation, low calorie drink preferences, the surprising health benefits from alcohol, and much more!

During this action-packed episode, you'll learn:

2:30 - Can you really enjoy alcohol and still get in incredible shape?

3:30 - Can you even gain fat from alcohol?

4:29 - The perils of "drunk food"

6:45 - Will moderate drinking effect your progress?

7:42 - When it's okay to drink alcohol

8:50 - My "secret" Intermittent Fasting drinking strategy

12:45 - The ideal lower-calorie drinks

14:10 - Alcohol versus Testosterone (and its impacts on your T)

17:05 - Why are you drinking in the first place?

21:20 - Recap on the best drinking strategies

23:00 - The Kinobody Drinking Guide

Why Cardio Will Not Get You Shredded (And What To Do Instead)  

The first thing most people turn to when they want to lose weight (especially body fat) and get shredded is cardio.

But... Forcing yourself to do cardio could actually make sticking to your diet much more difficult.

In this podcast, we dive into the best forms of activity you can do to burn fat without increasing your appetite along with the two things that are MUCH more important for getting ripped.

In this episode of the Kinobody Podcast, you'll learn:

1:05 - Why cardio will not get you shredded

3:12 - What truly creates fat loss

9:00 - My favorite form of activity

11:31 - What to do if you enjoy cardio

14:30 - How to turn your "activity time" into productive time (and still burn calories)

Hope you enjoy this episode!

The Best Training Style in the World For Strength & Muscle Gain  

In this episode, Tom and I dive into the fourth pillar of Kinobody: reverse pyramid training ("RPT" for short).

RPT is the bread and butter of the Kinobody Programs. Why? Because of its shear effectiveness!

No other lifting protocol allows you to hit each work set feeling fresh and powerful like reverse pyramid training. This is the sole reason most people make incredible transformations when switching to a Kinobody Style training.

As it turns out, you may be lifting under your truest potential and you'll find out exactly why in this episode.

In this episode:

1:25 - The best training protocol to build muscle and strength

2:30 What is Reverse Pyramid Training and why is it so effective (and better than Standard Pyramid Training)?

12:00 - How to figure out what weight to use on exercises

15:00 - The secret to looking incredible

18:20 - How to warm up properly for Reverse Pyramid Training

25:40 - How many warm up sets do you need to do per workout?

Minimalist Training: How To Build Muscle And Strength Training 3 Days A Week  

In this episode, Tom and I dive into the third pillar of Kinobody: minimalist training. The fact of the matter is - doing less in the gym leads to greater results.

Most are surprised when they see YouTube videos of me hitting insane amounts of weight on different exercises only to learn I lift no more than 3 times per week. When you can strip away the unessential and hone your attention to what matters most (getting stronger), you can see incredible results.

Everyone who switches from lifting 5 to 6 days a week with a laundry list of exercises to just 3 days of focusing on what I call the "key lifts" see amazing progress.

In this episode:

1:00 - Insane results from Minimalist Training

3:31 - The main goal of training

4:25 - The importance of strength training for fat loss

7:05 - Progressive overload and training for muscle growth

10:45 - Secrets to looking lean and chiseled revealed

11:57 - The freedom of minimalist training

14:07 Minimalist training specifics (the "nuts and bolts")

Thank You For Listening!

Flexible Dieting: How To Lose Fat And Get Shredded Eating The Foods You Want  

Building a great body doesn't have to revolve around eating a super clean diet or following some equally strict regime.

In this episode, Tom and I discuss the best ways to set up your diet and nutrition in an enjoyable way to support a lean and chiseled physique.

One of the key strategies is Flexible Dieting. If used correctly, Flexible Dieting is a surefire way to enjoy your diet, allowing you to stay consistent for the long term.

In this episode:

0:27 - The Definitive Guide to Flexible Dieting and Nutrition

1:49 - What is flexible dieting?

2:50 - How flexible dieting can actually help you eat healthier.

4:10 - The number one driver of fat loss.

4:30 - The importance of protein, carbs, and fats (macros).

6:31 - How flexible dieting helps keep you sane and on track.

9:35 - Why specific foods DO NOT create fat loss or muscle growth.

11:40 - How to set your calories for fat loss.

13:50 - Aggressive Fat Loss & Warrior Shredding diet setup for maximum fat loss

14:45 - Where should you start your fitness journey? Find out here

15:15 - How to gain muscle without fat.

16:00 - What is maintenance level calories?

18:10 - How to set calories for fat loss and reach your goal body weight.

21:05 - How to set calories for lean muscle growth.

22:40 - How to fit the proper macros into your diet; best percentage split for a lean and chiseled physique.

27:45 - Should I follow the Greek God or Superhero Bulking Program first?

Thank You For Listening!

Intermittent Fasting Strategies For Effortless Fat Loss  

Welcome to the first episode of the Kinobody Podcast! In this episode, my co-host and marketing partner Tom Ness and I talk about the incredible movement known as Kinobody, along with the most powerful health and diet strategy I use: Intermittent Fasting.

I set out to create Kinobody because I needed an approach that resonated with me. I wanted to be able to build an awe-inspiring, lean, strong and chiseled physique... While still being able to eat the foods I enjoy and have a great social life. 

When you can master your fitness and nutrition to build a great body in the most enjoyable way possible, you gain the strength and confidence to go after anything in life.

Episode details:

0:15 - What is Kinobody?

7:01 - The paradigm shift in the fitness industry (and why the rules have changed)

9:00 - The 'meat and potatoes' of intermittent fasting

9:55 - Why breakfast is NOT the most important meal of the day

10:35 - "Will skipping breakfast damage my metabolism?"

12:05 - How to structure your intermittent fasting schedule

12:54 - Why should I use intermittent fasting?

15:02 - The productivity benefits of intermittent fasting

20:50 - My best tips for effortless fasting

27:35 - Have you tried Fasting Fuel?

27:39 - Intermittent fasting for muscle building

Thank You For Listening!

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