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In this podcast episode, and for my 29th birthday, I share 25 fitness-related lessons that I wish I had known before I started my journey.
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In this episode, I discuss 5 great upper-body pull exercises for building a strong, balanced physique.
I cover the key moves for developing your back and biceps, from classic chin-ups to incline dumbbell rows.
Learn how to execute each exercise with proper form, get tips on warming up, and discover how to balance your workout routine for solid strength gains.
Plus, grab my free Effortless Eating guide to catapult your workout progress!
Whether you’re a beginner or looking to improve your pull day, this episode has something for you.
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Warm-up:
World's Greatest Stretch
Childs Pose
Main Session:
Chin-ups
Resistance Banded Chin-ups
Eccentric Chin-ups
Single Arm Dumbbell Rows
Batwing Rows
Rear Delt Dumbbell Flys
Dumbbell Bicep Curls
How to Progressive Overload video
Timestamps:
(00:11) Introduction: Pull Exercises and Upper Body Strength
(01:50) Warming Up: Preparing for Upper Body Pull Day
(03:57) Vertical Pull: Chin-Ups for Back and Bicep Development
(06:05) Unilateral Pull: Strengthen Each Side with Single-Arm Dumbbell Rows
(08:45) Follow Me on Socials: Connect for More Workout Tips
(09:27) Horizontal Pull: Build Mid-Back Strength with Chest-Supported Rows
(12:19) Shoulder Health: Protect Your Shoulders with Incline Dumbbell Reverse Flys
(14:34) Bicep Exercise: Dumbbell Curls for Bigger Arms
(16:01) Grab My Free Effortless Eating Meal Planning Guide
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In this episode, I discuss the top 5 exercises you need to build strong, sculpted legs.
Whether you’re new to strength training or looking to improve your leg day routine, these essential exercises will help you achieve impressive lower body gains. I cover everything from Static Lunges and Romanian Deadlifts to Goblet Squats, Glute Bridges, and Seated Leg Curls.
Plus, get solid tips on proper form, common mistakes to avoid, and how to incorporate these exercises into your workout plan for top results!
Tune in and build the powerful pair of legs you’ve always wanted!
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Warm-up:
Hip Flexor Stretches
90/90 Switches
Supine Hamstring Stretch
Main Session:
Static Lunges
Barbell Romanian Deadlifts
Goblet Squats
Glute Bridges
Seated Leg Curls
How to Progressive Overload video
Timestamps:
(00:11) Intro: Build Strong, Sculpted Legs
(01:19) Effective Warm-Up Tips for Leg Day
(04:29) Mastering Lunges for Leg Strength
(08:14) Hip-Hinges: Strengthen Your Hamstrings and Glutes
(09:43) Get Your Free Protein Cheat Sheet for Optimal Gains
(10:41) Perfecting Squats for Strong, Sculpted Legs
(13:13) How to Perform Glute Isolations for Better Lower Body Strength
(15:58) Leg Curls: Strengthen and Isolate Your Hamstrings
(19:37) Final Leg Training Tips
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In this episode, I discuss a part of my journey growing up in South London and how early experiences shaped my relationship with fitness.
From watching my mum skip rope to enduring military-style workouts as a cadet, exercise initially felt like a punishment rather than a source of joy. I share how this mindset led me to distance myself from physical activity and how I eventually transformed my approach to fitness.
I also briefly discuss Kat's story, a fellow South Londoner who changed her relationship with exercise through strength training and consistency.
Whether you're struggling to enjoy fitness or looking to rebuild a healthier relationship with it, this episode is for you.
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Timestamps:
(02:07) Growing Up in South London: My Early Fitness Influences
(05:09) From Punishment to Joy: How I Transformed My Fitness Mindset
(06:14) Katerina's Fitness Journey: Redefining Exercise for a Healthier Life
(06:50) Your Fitness Journey: How to Start and Find Joy in Exercise
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In this episode, Ben Cure and I discuss common mistakes you might make when tracking fat loss progress.
We expand on why relying solely on scale weight can be misleading and discuss smarter, more effective indicators of progress, including body measurements, progress photos, and even old clothes.
Ben and I also highlight the importance of tracking improved habits, strength gains, and mental well-being during a fat loss journey.
The episode wraps up with a light-hearted overrated/underrated game, during which we discuss popular topics like meal plans, cheat days, and fitness trends such as the carnivore diet.
Whether you're just starting your fat loss journey or looking to optimise your progress, this episode offers valuable suggestions and practical tips to help you succeed!
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Timestamps:
(00:22) Introduction: Who is Fitness Coach Ben Cure?
(03:28) Common Fat Loss Mistakes You Need to Avoid
(04:11) Relying Solely on Scale Weight for Progress Tracking
(05:38) The Error of Not Tracking Any Fat Loss Indicators
(07:07) Why Using Body Fat Percentage Machines as the Holy Grail Is a Mistake
(10:03) Indicators of Fat Loss Progress
(10:20) How to Use Scale Weight Effectively
(14:10) Body Measurements: A More Accurate Progress Indicator
(17:28) The Importance of Progress Pictures in Your Fat Loss Journey
(21:20) Tracking Fat Loss Progress with Old Clothes
(27:23) What Your Watch Strap Can Tell You About Fat Loss Progress
(28:53) Improved Habits: A Key Indicator of Fat Loss Success
(32:34) Using Consistency Calendars to Track Fat Loss Progress
(39:13) Strength Gains as a Powerful Indicator of Fat Loss Progress
(44:18) The Impact of Mental Progress on Your Fat Loss Journey
(47:03) Feeling Better: An Often Overlooked Sign of Fat Loss Progress
(49:36) Overrated or Underrated Game
(50:03) Meal Plans: Overrated or Underrated in Fat Loss?
(50:41) Stranger Things: Overrated or Underrated?
(53:41) Breakfast Cereal as a Snack: Overrated or Underrated?
(55:24) Cheat Days: Are They Overrated or Underrated?
(56:11) Carnivore Diet: Overrated or Underrated in Fat Loss?
(56:43) Corn Dogs: Overrated or Underrated as a Snack?
(58:15) Where to Find Fitness Coaches Leo and Ben Online -
"Best Home Gym Equipment to Invest in for 2025" discusses the best exercise gear for building a home workout space that suits any fitness level.
This episode covers the best home gym equipment to consider, whether starting a home gym from scratch or upgrading your existing setup.
I discuss the benefits of adjustable dumbbells, barbells, resistance bands, pull-up bars, gym benches, suspension trainers (TRX), and essential cardio equipment.
Plus, I share my thoughts on the value of multi-gym machines, squat racks, and kettlebells as versatile tools for a full-body workout.
Perfect for fitness enthusiasts, beginners, and anyone looking to create an efficient home gym setup, this episode provides everything you need to make smart investments in 2025!
Tune in to learn how to choose the right equipment to meet your fitness goals and maximise your home workouts.
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Timestamps:
(01:24) Adjustable Dumbbells and Barbell for Home Gym
(03:03) Resistance Bands: Long and Short for Home Workouts
(04:21) Pull-Up Bar for Home Gym Workouts
(06:09) Essential Home Gym Equipment: A Gym Bench
(07:06) Suspension Trainer (TRX): Versatile Home Workout Gear
(08:52) Best Cardio Equipment for a Home Gym
(10:01) Home Gym Essentials: Honourable Mentions
(10:16) Multi-Gym Machines: Compact Home Workout Stations
(11:29) Squat Rack: Building Strength at Home
(12:53) Kettlebells: Versatile Equipment for Home Workouts
(14:03) Winding Down: Final Thoughts on Home Gym Equipment
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In this episode, I discuss how I tore my hamstring and what I will do for my recovery, training and nutrition.
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In this episode, I discuss "The Unsexy Health Habits You Need to Prioritise."
I felt it was crucial to address the essential fitness and wellness habits often overshadowed by social media trends but are vital for a healthier life.
So, don't miss this informative episode that cuts out the crap and focuses on what truly matters for your well-being.
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Timestamps:
(02:35) Prioritise Whole Foods for Better Health
(05:56) Engage in Regular Exercise for Optimal Fitness
(07:57) Surround Yourself with Positive People for Mental Wellness
(09:33) Go on Daily Walks to Boost Physical and Mental Health
(11:25) Ensure to Read for Continuous Learning and Growth
(14:04) Wrapping Up: Recap of Essential Health Habits
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"Balancing Nutrition and Social Meals: A Guide" shares strategies for maintaining healthy eating habits while enjoying a social life.
I suggest avoiding back-to-back meals, sticking to one plate, and reconsidering dessert choices. I also share the benefits of tracking calories starting from your meal, waiting 10 minutes before seconds, and having protein beforehand. Set realistic expectations for social meals and learn my advice to enjoy guilt-free dining.
This episode is perfect for you if you want to balance nutrition and social gatherings effectively.
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Timestamps
(02:04) Tips to Avoid Back-to-Back Meals
(03:37) The One Plate Rule for Eating Out
(05:00) Reconsidering Dessert Choices
(05:56) Tracking Calories Starting from the Meal Out
(06:55) The 10-Minute Wait Rule
(08:26) Benefits of Having Protein Beforehand
(10:04) Setting Realistic Expectations for Social Meals
(12:14) Conclusion and Key Takeaways
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In this episode, "Get Your First Chin-Up: Beginner's Guide," everything needed to achieve that first chin-up is covered.
The episode starts with a personal chin-up story, followed by advice on purchasing a chin-up bar and adopting the grease-the-groove approach to build strength. Various chin-up variations are discussed to keep workouts effective and engaging.
Additionally, there's a focus on the nutritional aspects, outlining calorie and protein goals to support training. The role of body weight in chin-up performance is addressed, and the importance of patience and consistency throughout the journey is emphasised.
Chin-up Example
Pull-up Example
Eccentric Chin-up Example
Banded Chin-up Example
Dead Hangs Example
Flexed Arm Hang Example
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Timestamps:
(01:41) My Personal Chin-Up Journey
(04:56) Buying a Chin-Up Bar
(05:30) Using the Grease-the-Groove Method for Chin-Ups
(06:09) Doing Different Chin-Up Variations
(08:05) Setting Your Calorie Goal for Chin-Up Success
(09:57) Determining Your Protein Goal for Chin-Ups
(10:43) How Body Weight Affects Chin-Up Performance
(11:59) The Importance of Patience and Consistency in Chin-Up Training
(13:25) Recap: Key Tips for Getting Your First Chin-Up
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In this episode, find out how to break through fat loss plateaus with suggestions and tips.
Ashleigh and I discuss common reasons for fat loss plateaus, such as inaccuracies with calorie tracking and a natural decline in consistency.
Learn about metabolic adaptation, the myth of "starvation mode," and effective ways to tackle self-sabotage.
Whether you're struggling with food tracking, eating out, or social media comparisons, this episode offers experienced advice to help you overcome obstacles and achieve your fitness goals.
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Timestamps:
(00:31) Introducing Ashleigh Hubbard: Fitness Expert
(01:14) Leo’s Review of Threads by Meta
(01:43) Overcoming Common Fat Loss Plateaus
(02:20) Calorie Tracking: Common Inaccuracies
(06:09) Tips for Eating Out at Restaurants
(08:03) Improving Food Tracking Accuracy
(11:40) Addressing Natural Declines in Consistency
(16:19) Strategies to Tackle Self-Sabotage
(20:37) Becoming Intentional in Your Fat Loss Journey
(24:36) Understanding Metabolic Adaptation
(28:22) Debunking the Myth of “Starvation Mode”
(29:40) Accurate Tracking: Overcoming Data Inaccuracies
(34:09) Understanding Why You’re Not in a Fat Loss Plateau
(39:53) The Impact of Unrealistic Social Media Comparisons
(42:03) Ashleigh’s Take on Green Powders
(42:47) Ashleigh’s Opinion on Solo Traveling
(43:14) Ashleigh’s Review of Netflix
(43:51) Ashleigh’s Perspective on Meal Plans
(45:23) The Downside of Setting a Fat Loss Goal Weight
(47:23) Ashleigh’s Thoughts on Breaking Bad
(48:06) How to Stay in Touch with Ashleigh
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Join me in this episode as I sit with renowned fitness coach Susan Niebergall.
Find out about Susan's journey from being a teacher to becoming a top personal trainer, and get a sneak peek into her upcoming fitness book. Learn valuable tips on communication in fitness coaching, strength training while injured, and the importance of personalised training.
Susan shares her personal story of hip surgery recovery, dealing with PTSD, and overcoming injuries. We also discuss myths and facts about fat loss, massage guns for muscle recovery, and the truth about organic food.
Whether you're a fitness enthusiast or seeking expert advice on injury recovery and fat loss, this episode is packed with tips and experience!
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Timestamps:
(00:50) Introducing Susan Niebergall: Fitness Coach and Expert
(03:12) From Teacher to Personal Trainer: Susan Niebergall's Journey
(05:03) The Importance of Communication in Fitness Coaching
(06:40) Sneak Peek: Susan Niebergall's Upcoming Fitness Book
(10:39) Preview of Leo's Upcoming Fat Loss Book
(20:07) Stress of Susan’s Fitness Audiobook
(22:00) Why Writing Books Isn't About Making Money
(22:42) Susan Niebergall's Hip Surgery Recovery Journey
(23:36) What Happened to Susan's Hip? A Closer Look
(26:40) Strength Training Tips for When You're Injured
(31:33) Leo's Story: Overcoming a Teenage Gym Shoulder Injury
(33:23) The Importance of Exercise Adjustments During Recovery
(34:41) Why You Shouldn’t Stop Exercising Completely When Injured
(37:11) Dealing with the Psychological Impact of Injuries
(40:41) The Rebuild Process After an Injury
(42:43) Personalised Training: Essential When Recovering from an Injury
(45:52) Susan Niebergall's PTSD with Walking: A Personal Story
(51:36) Massage Guns for Muscle Recovery
(52:29) Discussion on Reality TV Shows
(54:23) The Truth About Organic Food
(55:11) Running for Fat Loss: Myths and Facts
(56:54) Using a Standing Desks
(58:14) How to Connect with Susan Niebergall
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This episode explores the carnivore diet, focusing on its main principles, benefits, and drawbacks. I discuss what the diet involves, its high protein content, and its simplicity. On the downside, I cover its unbalanced nature, lack of fibre, and sustainability issues. I also address social limitations and the potential for disordered eating. Finally, I share my thoughts on the diet. Tune in for a balanced view of whether the carnivore diet is right for you.
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Timestamps
(03:40) What is the Carnivore Diet? An overview
(05:00) Cons of the Carnivore Diet Explained
(05:10) Why the Carnivore Diet is Unbalanced
(05:40) The Carnivore Diet and Lack of Fibre
(06:23) Why the Carnivore Diet Lacks Sustainability
(07:31) The Carnivore Diet: Not a Long-Term Solution
(09:46) Social Limitations of the Carnivore Diet
(10:58) Potential for Disordered Eating on the Carnivore Diet
(12:09) Pros of the Carnivore Diet
(12:20) High Protein Benefits on the Carnivore Diet
(13:54) Exclusion of Highly Palatable Foods in the Carnivore Diet
(14:53) The Simplicity of the Carnivore Diet
(15:42) Increased Satiety on the Carnivore Diet
(16:32) My Thoughts on the Carnivore Diet
(18:18) Winding Down: Carnivore Diet
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In this episode, I have a seven-minute rant on the topic of comparison, including what it seems like other people always eat and drink, their rates of progress and the different diets, as well as social media images and the genetic elite.
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In this episode, I get my good mate, fellow coach, and London native Myles Nesbeth on for a chat.
We discuss topics such as:
His experience living in Canada and TorontoDifferent training splitsCrossfitCardioBrazilian Jiu-JitsuAnd more!
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In this episode, I summarise my 30-day fat loss documentation and include my thoughts, feelings, processes, aims, and goals for the future.
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In this episode of The Leo Alves Podcast, I catch up with Melissa, a good friend and a former 1-2-1 online fitness member.
We discuss the following:
Her recent travels to Sevilla and Oslo75 hardHer experience in working with meWhat she's continued to apply to her fitness moving forwardMy 30-day fat loss documentationHer feelings about scale weightCalorie trackingAnd moreEnjoy the listen!
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In this podcast episode, my good friend and 1-2-1 online fitness member, Laura, joins me for a chat.
We mainly discussed her trip to South Korea, her fat loss journey so far, fibre intake, training in the gym, chin-ups as performance goals, and the inclusion mindset regarding nutrition.
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In this episode, 1-2-1 online fitness member Alex and I discuss his fitness journey over the last one and a half years, mainly focusing on his transition from a calorie deficit and focusing on fat loss to consistently eating in a slight calorie surplus and making our biggest objectives muscle and strength gain.
We also cover mindset, the pros of being an online coach, and any potentially awkward moments!
Enjoy the listen!
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In this episode of The Leo Alves Podcast, I speak to psychologist Dr. Josh Smith.
We cover various subjects, including but not limited to:
Setting boundariesFamilyPartnersRelationshipsRelapse driftingYour environmentAnd more!
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Timestamps:
(00:48) Who is Dr Josh Smith
(04:33) Navigating challenging partners and family members
(12:43) Why people are resistant to you changing
(23:53) The value of community
(29:51) The power of your environment
(40:46) The anchor points issue
(51:01) Budgeting through life
(01:05:51) Relapse drift
(01:10:31) Hunger and cravings
(01:21:03) Finishing off - Vis mere
