Bölümler
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In this episode, I discuss the optimal sodium-potassium ratio, recommendations for the best lifting belts, strategies for overcoming motivation slumps, and lots 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 ([email protected]) 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.
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Timestamps:
(00:00) Intro
(05:07) Rest periods
(05:55) BBLS adjustments on a cut
(07:19) Aggressive cut duration
(08:38) Training with BLS vs. BBLS
(14:12) Sodium-potassium ratio
(20:58) Life’s purpose
(21:51) Belt squats & core
(22:43) Diet’s effect on injuries/recovery
(23:27) Training after poor sleep
(23:55) Legion Vitamin C benefits
(24:06) Best lifting belt
(24:25) Success of pseudoscience
(25:30) Overcoming funks
(26:00) Upper-lower split 5x/week
(27:05) Interrupted workouts
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Mentioned on the Show:
Thinner Leaner Stronger
Beyond Bigger Leaner Stronger
Bigger Leaner Stronger
Energy Drink
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How can tracking food and body weight enhance your fitness journey? What are the proven benefits, and are there potential drawbacks?
In this episode, I welcome back Dr. Bill Campbell, one of the world’s leading experts in exercise science and sports nutrition. If you’re not familiar with Dr. Campbell, he’s the director of the Performance & Physique Enhancement Laboratory at the University of South Florida, a former president of the International Society of Sports Nutrition, and has published over 200 scientific papers on diet and exercise.
He also runs a research review that breaks down scientific papers into simple, practical insights.
In this interview, you’ll learn:
Why tracking is often misunderstood and criticized
The proven benefits of tracking calories for weight loss
Practical ways to avoid the pitfalls of tracking
How tracking body weight regularly influences results
Dr. Campbell’s personal experiences with tracking
And more...
So, if you want to understand how food and weight tracking can impact your fitness journey, click play and join the conversation.
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Timestamps:
(00:00) Intro
(06:30) Importance of food tracking
(10:13) Criticism of tracking
(17:20) Meal prep tips
(22:11) Calorie tracking research
(24:36) What tracking means
(25:17) When to track long-term
(31:08) Macro vs. calorie tracking
(37:10) Protein goals vs. calorie limits
(50:30) Tracking body weight
(54:34) Weighing in maintenance
(59:46) Weighing and body image
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Mentioned on the Show:
Bill Campbell Instagram
Bigger Leaner Stronger
Energy Drink
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Eksik bölüm mü var?
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In this episode, I discuss the natural limits of muscle growth and how genetics play a role, my daily Legion supplement stack, the best time to go to the gym lots 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 ([email protected]) 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.
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Timestamps:
(05:27) Natural gains
(10:28) Reverse cardio after a cut?
(11:49) High reps vs. low reps fatigue?
(13:12) Deadlift utility?
(16:39) BLS exercises
(19:28) Alternating vs. simultaneous curls?
(19:55) Supplement stack
(21:44) Extra lateral raises: overkill?
(23:08) Weightlifting belt
(24:13) Shoulder impingement help?
(24:43) Best training time
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Mentioned on the Show:
KSM-66® Ashwagandha
The Shredded Chef
Lunar
Whey+
Plant+
Recharge
Creatine Monohydrate
Stim-free Pulse
Pulse
Triumph (men)
Ascend
Balance
Fortify
Triton
Elevate
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How can being "uncommon" help us overcome challenges and grow personally? How can we build resilience, enhance emotional control, and lead with purpose?
In this interview, I welcome back Mark Divine, a former Navy SEAL, bestselling author, and mindfulness expert, who shares his approach to cultivating mental toughness and inner strength.
Mark dives into strategies to build confidence, develop emotional control, and embrace a warrior mindset for personal growth.
He also discusses insights from his latest book, Uncommon, which offers readers a pathway to greater resilience and purpose.
In this interview, you’ll learn . . .
How to build emotional control and overcome self-doubt
The power of intuition in decision-making and personal growth
Practical daily habits to improve focus, clarity, and resilience
Methods for breaking negative thought patterns and finding purpose
Tips for blending mindfulness and discipline in daily life
And more . . .
So, if you're ready to unlock your warrior mindset and gain tools for navigating life’s challenges, click play and join the conversation.
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Timestamps:
(07:58) Thoughts on individualism
(10:23) Aligning heart & mind
(19:00) Turning intuition into conviction
(33:06) Using drugs for spiritual insight
(40:16) Role of intuition
(51:02) Managing emotions
(58:53) Past life trauma's impact on present
(01:00:51) Understanding metacognition
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Mentioned on the Show:
Creatine Monohydrate
Thinner Leaner Stronger
Uncommon: Simple Principles for an Extraordinary Life
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In this episode, I discuss strength loss during cutting, how to train with lower back injuries, the ideal body fat percentage for health, nutrition strategies, and lots 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 ([email protected]) 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:
(05:41) Communism opinion
(07:26) Regression during a cut
(10:46) Lower back injury
(13:22) Body fat percentage
(14:49) Strength training age limit
(19:50) Daily meal plan
(25:58) Front squat form
(27:03) Reverse dieting
(29:15) Agility after 50
(30:08) Hack squat machine
(31:24) Healthcare system
(32:35) Winter appetite
(33:23) Creatine supplement
(35:19) Bicep injury update
(36:05) EMFs from devices
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Mentioned on the Show:
Creatine Monohydrate
Bigger Leaner Stronger
Plant+
Whey+
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In this episode, I talk with Michael, who experienced a life-changing transformation through Legion's coaching service. Michael had always been active, but it wasn't until he hit 245 pounds that he decided to go all in on improving his fitness.
He started following the Bigger Leaner Stronger principles and quickly saw results, but signing up for Legion’s Body Transformation Coaching took it to the next level. With guidance on nutrition, training, and mindset, Michael went from 244 to 214 pounds in a few short months, achieving more than he thought possible.
In this podcast, Michael shares insights into his remarkable journey, including the challenges he faced and overcame. He discusses the importance of expert guidance in optimizing his nutrition and training, and how this led to significant improvements in his overall health.
Michael also reveals the unexpected benefits of his transformation, from increased energy levels to a more positive outlook on life.
Tune in to hear Michael's inspiring story and learn how dedication, combined with professional coaching, can help you transform your body and your life.
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Timestamps:
(06:15) Previous fitness journey
(09:38) Previous weight lifting
(10:08) Mindset and goals
(19:36) Major diet shifts
(26:21) Training routine
(33:34) Cardio routine
(38:19) Supplements
(46:28) Future goals
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Mentioned on the Show:
Stronger Than Yesterday
Whey+
Legion Coaching
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What motivates young people? How can we help young adults boost their confidence and self-esteem?
In this interview, I had the pleasure of sitting down with Dr. David Yeager, a leading behavioral scientist at the University of Texas at Austin, who specializes in youth motivation. He shares insights on the psychological traits of young people, how motivation evolves with age, and practical strategies to help them thrive.
Dr. Yeager also discusses his recently released book, 10 to 25: The Science of Motivating Young People, which provides ground breaking insights into effectively engaging and supporting young adults.
In this interview, you’ll learn . . .
The importance of social status and respect in youth motivation
Balancing high standards with strong support for optimal growth
Reframing stress for better performance and success
Essential mindsets for parents, mentors, and educators to support young people
And more . . .
So, if you're interested in practical strategies for engaging and motivating young minds, click play and join the conversation.
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Timestamps:
(06:22) Kid's psychological peculiarities
(09:38) Importance of status
(13:42) Early social experiences
(18:28) Mindsets of young people
(26:43) Applying the mentor mindset
(32:18) Skill improvement through mentorship
(38:47) Stress management
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Mentioned on the Show:
Stronger Than Yesterday
10 to 25: The Science of Motivating Young People
David Yeager on LinkedIn
David Yeager The University of Texas
Phoenix
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In this episode, I discuss the benefits of fasted training for muscle growth, the pros and cons of aggressive dieting, optimal leg day frequency, and lots 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 ([email protected]) 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:
(03:06) Russo-Ukrainian conflict opinion
(04:09) Hydrogen water benefits
(05:16) Sea moss supplements
(05:41) Fasted training and hypertrophy
(07:32) Thoughts on Vivek Ramaswamy
(08:58) Bench press form
(09:30) Calorie deficit strategies
(17:26) Using belts for lifts
(18:48) Ozempic thoughts
(21:58) Multiple leg days benefits
(24:33) Elevated heels for squats
(25:48) Minimalist program and arms
(27:56) BPC 157 safety
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Mentioned on the Show:
The Shredded Chef
Whey+
Legion Diet Quiz
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Are you passionate about tennis, golf, or martial arts, but hesitant to spend time lifting weights?
In this episode, I welcome back Dr. Andy Galpin. He reveals why recreational athletes should embrace strength training and how it can dramatically improve your game. From preventing injuries to enhancing your performance on the court or course, Dr. Galpin shares practical tips on integrating weightlifting into your routine without sacrificing the sports you love.
As a professor of Kinesiology at California State University, Fullerton, and co-director of the Center for Sport Performance, Dr. Galpin is a leading expert in muscle physiology and human performance. He has extensive experience working with a diverse range of elite athletes across combat sports, team sports, individual sports, and military personnel, including many at the very top of their respective fields.
In this interview, you'll learn . . .
Why strength training is essential for longevity and overall health How weightlifting helps prevent injuries and strengthens soft tissues The surprising ways strength training enhances performance in non-explosive sports like gold, tennis and pickleball How to improve posture and correct imbalances with strength training How to create a custom training plan for your specific needsAnd more . . .
So, if you want to understand how strength training can help improve your athletic performance and overall health click play and join the conversation.
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Timestamps:
(11:18) Decision-making pyramid
(17:10) Sleep optimization
(24:08) Weightlifting benefits for recreational athletes
(27:20) Short-term effects of weightlifting
(33:27) Faster recovery
(37:13) Performance benefits
(46:50) Programming tips
(50:05) Movement patterns
(52:22) Injury vs. performance
(55:07) Recovery philosophy
---
Mentioned on the Show:
The Little Black Book of Workout Motivation
Pulse
Legion Diet Quiz
Absolute Rest
Vitality Blue Print
Perform Podcast
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What's the secret to becoming a super communicator? How can you navigate the three layers of conversation? And how is technology changing the way we communicate?
In this episode, I sit down with Charles Duhigg, a Pulitzer Prize-winning journalist and author of the bestselling book Super Communicators: How to Unlock the Secret Language of Connection. Charles explains the keys to effective communication and how we can all improve our ability to connect with others, at home or in the office.
In this interview, you'll learn . . .
The three layers of conversation: practical, emotional, and social How to effectively transition between emotional and practical conversations The role of storytelling in super communication Strategies for adapting your communication style to different situations and people How technology is reshaping our communication habits and what it means for personal connectionsAnd more . . .
So, if you want to enhance your communication skills and build stronger connections in both your personal and professional life, click play and join the conversation.
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Timestamps:
(04:02) Why did you choose "Super Communicators" as the title of your book?
(07:30) What skills are essential for becoming a super communicator?
(08:34) Can you explain the three layers of conversation: practical, emotional, and social?
(10:56) What is an effective way to transition from an emotional conversation to a practical one?
(14:14) What advice do you have for better managing our emotions?
(20:47) How does storytelling fit into the framework of super communication?
(25:45) How is technology shaping the way people communicate?
(31:28) Are there specific types of conversations that should be avoided over email?
(35:36) Is it important to adapt to the mood of the conversation?
(36:48) What tips do you have for communicating with new people?
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Mentioned on the Show:
Muscle for Life
Supercommunicators: How to Unlock the Secret Language of Connection
The Power of Habit: Why We Do What We Do, and How to Change
Triton
Legion Training Quiz
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In this episode, I discuss how to improve barbell row strength, strategies for supersetting, my new book release, and lots 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 ([email protected]) 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. ****
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Timestamps:
(4:12) When is the next book coming out?
(06:30) Tips for improving barbell row strength?
(07:35) Is lifting 5 times per week better than 4 for results?
(08:34) Is the deadlift primarily a back or leg exercise?
(10:21) Should cardio be cut out during a clean bulk?
(11:40) Thoughts on mouth taping and jaw exercisers?
(13:00) Is rucking effective for cardio and muscle strength?
(14:32) Are supersets with opposing muscle groups beneficial?
(19:10) Top tips for improving sleep quality?
(26:48) How does the hip thrust complement deadlift performance?
(27:12) Strategies for politely ending gym conversations between sets?
(29:16) Is daily red meat consumption harmful?
(30:12) After a deload week, should I return to heavier weights or maintain?
(30:38) Is the absence of a burning sensation during heavy lifts detrimental to hypertrophy?
(32:05) Is additional cardio necessary if I already log thousands of steps at work?
(32:53) Why recommend bulking before cutting for skinny-fat individuals?
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Mentioned on the Show:
Stronger Than Yesterday
The Shredded Chef
Lunar
Progressive Overload Training
Whey+
Legion Diet Quiz
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What’s the secret to building a successful business that lasts? How do you overcome the common challenges that entrepreneurs face? And what steps can you take to ensure your business continues to grow and thrive?
In this episode, I sit down with Adam Schafer, a prominent figure in the fitness industry with more than 15 years of experience. Starting as a personal trainer, Adam co-founded Mind Pump, the #1 rated fitness podcast on Apple with over 2 million downloads per month. Adam delves into the challenges entrepreneurs face and how to turn setbacks into opportunities for growth, offering practical advice on building a thriving business in the competitive world of health and fitness.
In this interview, you’ll learn . . .
How to reframe business setbacks as opportunities for growth and innovation The critical role of networking and relationship-building in accelerating business success Why embracing extreme ownership is essential for effective leadership and scaling your business Key lessons in hiring and managing teams for sustainable business growthAnd more . . .
So, if you want to understand how to navigate the challenges of entrepreneurship and build a successful business, click play and join the conversation.
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Timestamps:
(04:41) Is inconsistency in friendships a personal trait or a byproduct of success?
(09:48) Will you ever consider slowing down in your business pursuits?
(12:42) In the future, how will you balance financial achievements with non-financial achievements?
(24:34) How do you evaluate the significance and magnitude of your goals?
(26:24) Can you share more about the new service you launched for fitness professionals?
(40:24) What lessons have you learned from hiring the wrong people in business?
(50:12) How can you transform past mistakes into valuable lessons for future growth?
(59:34) How can you build friendships with successful people even if you don’t feel successful yourself?
(01:13:25) How can surrounding yourself with uplifting individuals lead to greater success and personal growth?
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Mentioned on the Show:
The Little Black Book of Workout Motivation
Phoenix
Legion Training Quiz
Mind Pump Media
Mind Pump Trainers
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In this episode, I talk with Martin, who achieved remarkable results with Legion’s body transformation coaching service.
Martin had always been interested in fitness but struggled with gaining weight and building muscle. Running his own business made it challenging to find time for consistent workouts. Years ago, he discovered my book Bigger Leaner Stronger, which introduced him to effective training concepts. While he saw some progress, he felt he could achieve even better results and decided to sign up for Legion coaching.
With his coach's guidance, Martin learned to balance his work schedule with a structured fitness plan. Through this process, he lost 9 pounds, reduced his body fat by 6%, and trimmed 2 inches off his waist, all while increasing his overall strength and muscle mass.
In this podcast, Martin shares valuable insights into staying consistent, the importance of accountability, and navigating challenges. His story highlights how following straightforward, evidence-based advice can lead to impressive results.
Tune in to hear Martin’s story and discover how expert coaching and dedication can transform your body and life.
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Timestamps:
(5:21) What were your before and after results like?
(12:14) How did you discover my work, and what was your situation before that?
(16:05) What key mistakes did the coaching program help you correct?
(21:38) How was your meal plan structured, and what types of foods did it include?
(33:09) Did you incorporate cheat meals into your diet plan?
(38:52) What did your training program look like, and how did it evolve?
(45:37) Can you describe your experience with deadlifting injuries and switching to the hex bar?
(54:07) What challenges did you face during the training process, if any?
(56:45) Which exercises became your favorites during the program?
(01:04:10) Did you use any supplements as part of your routine?
(1:20:15) What are your thoughts on the potential risks associated with fish oil supplements?
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Mentioned on the Show:
Bigger Leaner Stronger
Legion Body Transformation Coaching
Pulse
Legion Diet Quiz
The Actor's Career Compass Podcast
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What does it really mean to raise confident and independent kids? How can parents instill strong values while making learning engaging and fun? And what practical steps can you take to prepare your children for a successful future?
In this episode, I chat with Scott Donnell, a serial entrepreneur and expert in family financial education. Scott shares insights from his work with the Gravy Stack app and his book "Value Creation Kid," offering strategies for teaching kids life skills in a way that is both educational and enjoyable.
In this interview, you’ll learn . . .
How to make learning engaging and fun for kids Strategies for teaching kids life skills during your daily routine The importance of instilling values and fostering independence Practical tips for building confidence and responsibility in children How to overcome common obstacles in teaching kids essential skills Creative ways to engage kids in learning through gamesAnd more . . .
So, if you’re ready to help your children develop the skills and values that will benefit them throughout their lives, click play and join the conversation.
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Timestamps:
(08:00) How did studying high net worth families help in teaching kids about finances?
(09:33) The concept of "heritage over inheritance”
(10:40) What are the 12 principles and can you share a few that stand out?
(20:34) What is the “home economy” system?
(23:55) What are the 3 E’s?
(29:43) Have you encountered resistance from parents about implementing these principles?
(36:19) Healthy struggles vs. unhealthy struggles
(40:10) What types of healthy struggles should parents consider introducing to their kids?
(46:27) What are your thoughts on the statement "If we model these behaviors, we are a lot of the way there"?
(51:27) What are some of the most important skills we should teach our kids?
(57:27) Why is interdependence, not independence, the goal in parenting?
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Mentioned on the Show:
Value Creation Kid
Dinner Table App
Scott Donnell Instagram
Thinner Leaner Stronger
Triton
Legion Training Quiz
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In this episode, I discuss how fit women can fix amenorrhea, whether high-rep sets are good for cardio, the challenges of staying muscular at 40+, and lots 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 ([email protected]) 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:
(03:08) Should you deload based on HRV and resting heart rate changes?
(04:06) Are lighter weights with higher reps and short rest times effective for cardio?
(05:52) How can you resolve amenorrhea?
(10:58) When can we expect an OnlyFans launch?
(15:26) Does maintaining your physique become more challenging with age?
(21:20) Should I adjust the Bigger Leaner Stronger program when starting at age 56?
(25:06) What business mistakes set Legion back?
(29:08) Are diuretic products effective for water retention, or are they all scams?
(31:31) How can you transition off fat burners without gaining weight?
(32:36) What's the best way to minimize carb crashes when bulking with 3 heavy meals?
(34:36) Can two leg sessions per week, focusing on quads and hamstrings, effectively build bigger legs?
---Mentioned on the Show:
The Little Black Book of Workout Motivation
Bigger Leaner Stronger
Recharge
Legion Diet Quiz
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Should pregnant women lift weights? If so, how can they do it safely? How soon after delivery can they start training again? Can strength training improve postpartum recovery?
Dr. Christina Prevett PT, PhD, is the founder of Barbell Mamas and has spent years studying how strength training can benefit pregnant women. Her work challenges many common misconceptions about exercise during and after pregnancy, and she provides evidence-based recommendations for how to use strength training to stay healthier during pregnancy and recover faster after delivery.
In this interview, you'll learn . . .
Common misconceptions about weightlifting during pregnancy and how to address them Recommended modifications for pregnant women who want to keep training How resistance training during pregnancy can impact labor, delivery, and postpartum recovery Strategies for coaches who are training pregnant athletes When and how women can safely return to heavy lifting after giving birthSo, if you want to understand the science behind prenatal strength training and learn how to safely maintain your fitness during pregnancy, click play and join the conversation.
---Timestamps:
(05:56) Common misconceptions about high-intensity training during pregnancy
(09:06) Benefits of weightlifting during pregnancy
(17:30) Postpartum advantages of high-intensity training
(20:33) How exercise during pregnancy can ease the postpartum period
(22:39) Programming considerations for women during pregnancy
(30:53) Setting the right intensity levels for pregnant women
(33:44) Effective pelvic floor exercises for pregnancy
(39:49) Is there a stigma surrounding pelvic floor strengthening exercises?
(41:35) Activities to avoid during pregnancy
(44:42) How to safely do cardio during pregnancy
---
Mentioned on the Show:
The Shredded Chef
Whey+
Legion Diet Quiz The Barbell Mamas
Christina’s Instagram
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How are peptides shaping the future of fat loss and fitness? How do they impact weight management and overall health? How do they work, and what are the risks and side effects?
In this episode, I sit down with Sal Di Stefano, renowned fitness coach and co-host of the Mind Pump Podcast, to delve into the world of peptides.
In case you’re not familiar with Sal, he’s a repeat guest on the Muscle for Life podcast and a leading voice in the fitness industry with over a decade of experience as a personal trainer. Having personally used peptides and studied them extensively, Sal offers valuable insights into how these compounds can revolutionize weight loss and improve overall health.
In this interview, you’ll learn . . .
Why the popularity of peptides has skyrocketed The benefits of GLP-1s for weight loss versus calorie-controlled dieting How to prevent muscle loss while taking GLP-1s The risks of buying unregulated peptides Sal's experience with different peptides How GLP-1s will lead to more people lifting weights How GLP-1s will affect the supplement industryAnd more . . .
So, if you want to understand how peptides will change how people lose weight and get fit in the future (for better and worse), click play and join the conversation.
---Timestamps:
(05:39) Why are peptides becoming more popular?
(08:40) The benefits of GLP-1s for weight loss vs. calorie-controlled dieting
(10:32) How to prevent muscle loss while taking GLP-1s
(15:23) How peptides affect behaviors like drinking, smoking, and gambling, etc.
(16:55) What are peptides exactly?
(20:32) The risks of buying unregulated peptides
(21:42) Sal's experience with different peptides
(26:55) Which peptides has Sal avoided?
(28:58) The potential benefits of micro-dosing peptides
(31:00) How peptides are changing the food and drug industries
(32:20) How GLP-1s will lead to more people lifting weights
(36:40) The rise of anti-catabolic supplements like HMB
(38:02) The importance of eating enough protein while taking GLP-1s
(40:30) The importance of maintaining muscle for health
(44:06) Are GLP-1s a temporary fix or can they produce lasting weight loss?
(01:00:38) How GLP-1s will shape the supplement industry
---Mentioned on the Show:
Mind Pump Podcast
MAPS Programs
Legion Body Transformation Coaching
Legion Training Quiz
Pulse
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What’s the best way to boost your endurance without overtraining or getting injured?
Should you try to “hack” your physiology with hard intervals, Tabata workouts, and HIIT?
Should you mimic the training methods of famous athletes?
Or something else entirely?
In this episode, I chat with Dr. Stephen Seiler, an exercise physiologist renowned for his work studying and documenting the training practices of elite endurance athletes, including cross-country skiers, cyclists, rowers, swimmers, runners, skaters, and others, and for extracting the key principles from these training programs and adapting them for recreational athletes.
In this episode, you’ll learn . . .
The importance of endurance training for overall health and fitness How to use optimize your endurance workouts with the “three-zone model” The best intensity for improving your cardiovascular fitness over time How to effectively balance the frequency, duration, and intensity of your workouts Practical tips for setting and achieving fitness goals, such as running a 5k or 10k race The scientific reasons for rest days How to set up your training program for long-term enjoyment and successAnd more . . .
So, whether you're aiming to enhance your cardiovascular health, set PRs in your endurance sport of choice, or simply get more out of your existing cardio routine, you want to listen to this episode.
---
Timestamps:
(06:13) What are the benefits of endurance and cardiovascular training?
(11:24) How to properly balance the frequency, duration, and intensity of your endurance workouts
(15:33) The importance of cardiovascular training for young people
(25:01) What is the 3-zone model?
(32:13) What is polarized training?
(40:15) What does programming for a 5k look like?
(45:34) Is one interval day per week sufficient?
(46:25) What does progression look like after one year of endurance training?
(49:14) What is the sweet spot for marathon training?
(54:04) A scientific argument for rest days
(58:56) What is a suitable timeframe for someone starting endurance training to prepare for a marathon?
(01:04:29) Why is intrinsic motivation important? How can we optimize our training plan for this?
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Mentioned on the Show:
Bigger Leaner Stronger
Thinner Leaner Stronger
Muscle for Life
Phoenix
Legion Diet Quiz
Stephen Seiler Google Scholar
Stephen Seiler YouTube
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In this episode, I discuss the potential benefits of minicuts, the best alternatives to the squat and deadlift, how to overcome the fear of rejection, and lots 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 ([email protected]) 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.
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Timestamps:
(02:39) Can minicuts allow you to bulk for longer?
(07:18) What are the best squat and deadlift alternatives for people with back issues?
(09:50) What’s your current training program?
(12:02) What fact about the human body amazes you daily?
(14:36) What are your thoughts on Trump running in the 2024 election?
(18:31) What are the best shoes for strength training?
(19:14) How do you overcome the fear of rejection and disappointment?
(20:43) How do you handle a lack of motivation to train?
(21:03) Should you do box squat if you already do full-range-of-motion back squats?
(22:27) What’s the best way to improve VO2 Max?
(24:37) Is lifting lighter weights at 40+ better for longevity?
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Mentioned on the Show:
Bigger Leaner Stronger
Thinner Leaner Stronger
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What does it really mean to “be happy?” How do fitness, faith, relationships, and daily routines contribute to a fulfilling life? And what practical steps can you take to enhance your emotional well-being?
In this episode, I chat with Arthur Brooks, a Harvard professor, bestselling author, renowned social scientist, and expert on the science of happiness, to explore these important questions. Arthur shares insights from his extensive research and his latest book, "Build the Life You Want," offering evidence-based strategies for increasing happiness and managing stress and negative emotions effectively.
In this interview, you’ll learn . . .
The relationship between fitness and happiness The importance of relationships in dealing with stress How to understand and utilize negative emotions for growth The role of faith and spirituality in happiness Practical daily routines for enhancing happiness Common misconceptions about happiness and how to address them And more . . .So, if you’re looking to understand the keys to a happier life and want actionable advice to improve your emotional well-being, click play and join the conversation.
Timestamps:
(04:39) How fitness contributes to happiness
(10:36) Strategies for managing stress
(18:28) The importance of self-management
(24:10) What does Arthur mean by "happiness is a direction, not a destination?"
(32:29) How seeking wealth and status affects happiness
(42:19) Faith, spirituality, and their impact on well-being
(44:50) The importance of daily practice and commitment
(48:11) The importance of taking action
(54:32) How personal growth can shape societal change
Mentioned on the Show:
Arthur Brooks's website
Build the Life You Want
PANAS - Free Personality Test
Thinner Leaner Stronger
Bigger Leaner Stronger
Triton
Legion Training Quiz
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