Lean Life Radio

How To Navigate December And Stick To Your Diet

02 Dec 2020

Contributed by Lukas

December can be a difficult month to navigate if you're trying to lose weight. In this episode of the podcast, I share a live stream from my client co...

How To Get Past A Weekend Of Over-Indulgences

01 Dec 2020

Contributed by Lukas

Sometimes you have a little too much. Thanksgiving, Christmas, Easter, your birthday, a friend’s wedding, or the fact it’s a Tuesday. But the ques...

What A 36-Hour Fast Taught Me About Hunger And Dieting

30 Nov 2020

Contributed by Lukas

Last week, I tried a 36-hour fast. But why? Why would I voluntarily torture myself like this? For faster fat loss? To live a healthier life? Or perhap...

How To Move Past A Slip-Up, Late-Night Snacking, Training Volume, Muscle Loss, And More

29 Nov 2020

Contributed by Lukas

Here are all of this week's podcast in one feature-length episode. * Introducing the Lean Life Challenge (00:55) * How to move past a slip-up (08:18) ...

Is Increasing Set Volume Essential For Muscle Growth?

28 Nov 2020

Contributed by Lukas

If building muscle is predominantly about progressive overload, is increasing set volume essential? Find out the answer in this episode of the podcast...

If You're Making Progress Should You Change Your Training Programme?

27 Nov 2020

Contributed by Lukas

If everything is working with your training, should you still change your programme, frequently? Or can you leave everything alone and watch the gains...

Staying Motivated When Night-Time Cravings Keep Tripping You Up

26 Nov 2020

Contributed by Lukas

It’s hard to stay motivated when your old habits and behaviours keep coming back to haunt you. If late-night snacking and sugar cravings are your we...

How Long Can You Diet Without Losing Muscle?

25 Nov 2020

Contributed by Lukas

How long can you be in a calorie deficit before you start to lose muscle? Is there a limit of the amount of time you should diet? The answers to these...

The Two-Step Approach For Moving Past A Dieting Slip-Up

24 Nov 2020

Contributed by Lukas

Slip-ups are an inevitable part of dieting, so why do we expect perfection? And when we eventually decide to move on, we turn a blind eye to the behav...

The Launch Of Lean Life Radio And The 10-Day Lean Life Challenge

23 Nov 2020

Contributed by Lukas

Lean Life Radio is live. And to kick off the new-look show, you can join the free 10-Day Lean Life Challenge. Join me on the 30th of November and kick...

Lockdown Fitness, Women Bulking, Online Coaching, Abs, And More

22 Nov 2020

Contributed by Lukas

All of this week's episode in one mega-podcast. Adjusting to life in lockdown. (00:54) Bulking advice for women. (27:28) Gaining confidence as a coac...

Can You Have Too Much Protein Powder In Your Diet?

21 Nov 2020

Contributed by Lukas

Is too much protein powder in your diet something to worry about? Or can you have shake after shake with no impact on your health and your goals? Find...

My Thoughts On Cheat Meals And Cheat Days

20 Nov 2020

Contributed by Lukas

Are cheat meals and cheat days a good addition to your diet. Do they offer you a psychological reprieve from dieting, or are they ruining your progres...

Your Nutrition Blueprint For Well-Defined Shredded Abs

19 Nov 2020

Contributed by Lukas

If you want to get well-defined abs, do you need to do something different than if your goal was genera weight loss? Find the answer to this, and more...

How To Find Confidence As A New Coach

18 Nov 2020

Contributed by Lukas

If you’re new to the fitness industry or thinking about making the leap, how do you find confidence in those early days? In this episode of the podc...

[Ask The Girls] Overcoming The Bulking Mindfuck And Changing Your Perspective On Building Muscle

17 Nov 2020

Contributed by Lukas

In the first episode of the brand-new series, ‘Ask The Girls’, Jayne, Sophie, and Steph tackle your questions on bulking and building muscle. If y...

How Best To Adjust To Life In Lockdown

16 Nov 2020

Contributed by Lukas

Lockdown is upon us again (at least in the UK), so how do you adjust to life in quarantine and stay focused on your goals? This episode of the podcast...

Pre-Workout Supplements, Rep Ranges, Protein Powder, Rest Day Calories, And More...

15 Nov 2020

Contributed by Lukas

All of this week's podcasts in one feature-length episode. The benefits of pre-workout drinks (00:55) Adjusting rep ranges for home workouts (17:01) ...

Your Simple Guide To Choosing The Right Protein Powder

14 Nov 2020

Contributed by Lukas

There are so many protein powders on the market, it's hard to know which to spend your money on. In this episode of the podcast, you'll discover how t...

The Skinny Person's Guide To Building Muscle

13 Nov 2020

Contributed by Lukas

Are you a skinny person who struggles to gain weight and muscle? If so, this is the podcast for you. In this episode of the podcast, you'll discover h...

Should You Change Your Calories And Macro Split On Rest Days?

12 Nov 2020

Contributed by Lukas

Should you eat fewer calories on rest days? Should you adjust your macro split and maybe have less carbohydrate? In this episode of the podcast, you'l...

The Pros And Cons Of Free Weights And Machines For Muscle Growth

11 Nov 2020

Contributed by Lukas

Are free weights better than machines? It's an age-old question, but what's the answer? In this episode of the podcast, you'll discover if free weight...

How To Adjust Rep Ranges To Keep Your Home Workouts Progressing

10 Nov 2020

Contributed by Lukas

When do you adjust your rep ranges when you're working out from home? And what do you do if you have limited equipment--keep lifting more? In this epi...

Is There Any Benefit To Pre-Workout Drinks?

09 Nov 2020

Contributed by Lukas

If you're a fan of pre-workout drinks, you might be keen to know if they're of any benefit. In this episode of the podcast, you'll discover if your lu...

Lockdown Fitness, Post-Workout Nutrition, Saturated Fat, Bicep Training, And More

08 Nov 2020

Contributed by Lukas

Here's a collection all this week's episode in one bingeable podcast. Tips for lockdown 2 (00:55) Post-workout nutrition (22:57) Cutting vs bulking (...

The Basics Of Training For Bigger, Stronger Biceps

07 Nov 2020

Contributed by Lukas

Here's how to build bigger, stronger biceps. In this episode of the podcast, I'll guide you through the basics of training, exercise selection, execut...

3 Simple Dieting Tips That Are Backed By Science

06 Nov 2020

Contributed by Lukas

If you want simple, practical tips to help with weight loss that don't involve calorie tracking, listen to this episode of the podcast. You'll discove...

Saturated Fat And Its Effect On Your Health

05 Nov 2020

Contributed by Lukas

Is saturated fat good or bad for your health? If you're managing calories, do you even need to think about it? Find out the answers in this episode of...

Training And Nutrition Differences Between Bulking And Cutting

04 Nov 2020

Contributed by Lukas

How should you approach training and nutrition when your losing body fat, and how does it differ if you want to build muscle? Find out the key differe...

Why Your Post-Workout Nutrition Should Be More Than A Protein Shake

03 Nov 2020

Contributed by Lukas

Post-workout nutrition can be confusing. So let's simplify it. In this podcast, you'll discover why your post-workout nutrition should be more than a ...

Training, Nutrition, And Mental Health Considerations For Lockdown 2

02 Nov 2020

Contributed by Lukas

As the UK prepares for a second national lockdown, what can we learn from the first time in quarantine to make this time around more positive? Find ou...

Diet Tips, Avoiding Diet Fails, Leg Day DOMS, And Simple Fat Loss Tips

01 Nov 2020

Contributed by Lukas

Here's a collection all this week's episode in one bingeable podcast. Dieting for success (00:55) Why diets fail (29:03) 7 secrets to go from good-to...

The Best And Most Simple Fitness Advice

31 Oct 2020

Contributed by Lukas

If you want to simplify fitness, this is the podcast for you. Here are the 6 things to focus on if you want to achieve your goals. Join the Lean Life ...

Walking: Your Secret Fat Loss Weapon

30 Oct 2020

Contributed by Lukas

Walking could be your fat loss secret weapon that you might be overlooking. Listen to this episode of the podcast to understand the benefits of walkin...

How To Prevent Post-Leg Day Muscle Soreness

29 Oct 2020

Contributed by Lukas

How do you prevent crippling post-leg day DOMS? Find out what the research says about managing and preventing lower-body muscle soreness. Join the Lea...

7 Secrets Great Businesses Can Teach You About Achieving Your Goals

28 Oct 2020

Contributed by Lukas

What can you learn from the most successful businesses in the world? Answer. A lot. Here is my take on how the 7 concepts in Jim Collins's, Good To Gr...

Why Diets Fail: An Interview with Jonny Landels

27 Oct 2020

Contributed by Lukas

Diets often fail, but why? What are you doing wrong and how can you change your fortunes? In this episode of the podcast, I interview Jonny Landels to...

Dieting For Success: How I Set Up My Nutrition For Fat Loss

26 Oct 2020

Contributed by Lukas

How do you balance eating in a calorie deficit with building muscle and staying healthy? It can be difficult, so here's an insight into how I do it.&n...

Training For Strength And Size, Training Volume, Building Muscle At Maintenance And A Surplus, And More

25 Oct 2020

Contributed by Lukas

Here's a collection all this week's episode in one bingeable podcast. What to do if you can't train (00:55) Training for strength, size, and health (...

What's The Minimum Amount Of Time To Spend In A Calorie Surplus?

24 Oct 2020

Contributed by Lukas

If you're trying to build muscle and have decided to eat in a calorie surplus, how long should the process last? Find out everything you need to know ...

When Is More Training Volume Too Much?

23 Oct 2020

Contributed by Lukas

Are you training too much? You could be doing too many sets per week to the detriment of your progress. Want to know if you're overdoing it? Find out ...

Body Recomposition: How To Know If You're Making Good Progress

22 Oct 2020

Contributed by Lukas

How do you know your efforts of body recomposition are working? How do you know if you're losing fat and building muscle at the right rate? Find out e...

Building Muscle At Maintenance: Your Guide To Training And Nutrition

21 Oct 2020

Contributed by Lukas

How do you set up your training and nutrition to optimise progress at calorie maintenance? Find out everything you need to know in this episode of the...

How To Maximise Your Training For Strength, Size, And Health With Graspp Fitness

20 Oct 2020

Contributed by Lukas

In this episode, I talk with Alex and Luke from Graspp Fitness about how to maximise your training for strength, size, and health. Whether you're a n...

What To Do If You're Dieting And Can't Work-Out

19 Oct 2020

Contributed by Lukas

What do you do if you're trying to lose weight, but for some reason, you're not able to train? How do you preserve muscle and maintain your gains? Fin...

Creatine, When To Stop Dieting, Online Coaching, Fitness Apps, And More

18 Oct 2020

Contributed by Lukas

Here's a collection all this week's episode in one bingeable podcast. Creatine and bloating (00:55) When to stop dieting (13:56) The best fitness app...

Why Do Some Muscles Grow More Than Others And How Do You Fix The Imbalance?

17 Oct 2020

Contributed by Lukas

Why do some muscles grow more than others? And more importantly, how can you fix the situation? Find out all you need to know in this episode of the ...

Are Pyramid Sets A Valid Programming Tool For Muscle Growth?

16 Oct 2020

Contributed by Lukas

Are pyramid sets a useful addition to your training programming or a waste of time? Find out all you need to know in this episode of the show.  ...

Getting Started As An Online Coach

15 Oct 2020

Contributed by Lukas

If you've ever wondered how to get started as an online fitness coach, here are my thoughts. Find out the basics of how to get started in the industr...

Fitness Apps I Use And Recommended

14 Oct 2020

Contributed by Lukas

Here are the fitness apps I use and recommend to my clients. Find out how they can help you achieve your goals, in this episode of the show.  &n...

When's The Right Time To Stop Losing Weight?

13 Oct 2020

Contributed by Lukas

When's the right time to stop losing weight? Is there a perfect time to switch from fat loss to muscle gain? Find out all you need to know in this ep...

Is Creatine Making You Bloated?

12 Oct 2020

Contributed by Lukas

Creatine causes an increase in scale weight due to water retention. But is this a bad thing and can you do anything about it? Find out all you need t...

Creatine, Starvation Mode, Cholesterol, BFR Training, And More

11 Oct 2020

Contributed by Lukas

Here's a collection all this week's episode in one bingeable podcast. Does creatine cause hair loss? (00:55) Does Starvation Mode result in weight re...

New Research On Blood Flow Restriction Shows It Could Lead To More Gains

10 Oct 2020

Contributed by Lukas

New research into Blood Flow Restriction training shows that it could be a way to increase muscle growth. Find out how to use the technique in this e...

How Hard Should You Train To Build Strength And Muscle?

09 Oct 2020

Contributed by Lukas

Should you train to failure all the time, or is it ok to leave a few reps in the tank? I this episode, I dive into the research to bring you the answ...

Does Fasting Increase Human Growth Hormone And Help Build More Muscle?

08 Oct 2020

Contributed by Lukas

Proponents of fasting diets will tell you that the protocol increases HGH and helps build more muscle. But all is not as it seems. In this episode, I...

How To Lower Cholesterol With Nutrition

07 Oct 2020

Contributed by Lukas

Can you lower LDL Cholesterol through nutrition? In this episode of the podcast, you'll discover how to improve cholesterol through small changes to ...

Does Starvation Mode Lead To Weight Regain?

06 Oct 2020

Contributed by Lukas

Does Starvation Mode result in weight regain? Here's what a 2020 study had to say about the matter.   The Lean Life Uni: ironparadisefitness.com...

Does Creatine Cause Hair Loss?

05 Oct 2020

Contributed by Lukas

There are many myths about creatine. Is hair loss one to add to the list, or is there some truth to be aware of? Find out in today's episode of the p...

Tips For Hunger, Training Plateaus, Fibre Intake, Feeling the Muscles, And More

04 Oct 2020

Contributed by Lukas

Here's a collection all this week's episode in one bingeable podcast. The future of Iron Paradise Fitness (00:55) Tips for overcoming a training plat...

How To Deal With Loose Skin After Losing Weight

03 Oct 2020

Contributed by Lukas

Dealing with loose skin after weight loss can be problematical for a lot of people. So how should you deal with it? Can you even do anything about it...

Should You Focus On "Feeling The Muscles" When You Train?

02 Oct 2020

Contributed by Lukas

Mind-muscle connection and 'feeling the muscle' has become a popular thing in the fitness industry. But is chasing sensations offering any benefit to...

Can You Ever Have Too Much Fibre In Your Diet?

01 Oct 2020

Contributed by Lukas

Are you getting enough fibre in your diet? Are you getting too much fibre? Find out what the recommendations are for fibre intake, in this episode of...

7 Simple Tips To Control Hunger While Dieting

30 Sep 2020

Contributed by Lukas

Hunger can be one of the biggest challenges to overcome during a period of weight loss. So here are 7 tips to help you keep hunger at bay and achieve...

5 Ways To Break Through A Training Plateau

29 Sep 2020

Contributed by Lukas

If you have hit a plateau with your training, try these 5 tips to nudge your progress in the right direction.   The Lean Life Uni: ironparadisef...

The Future Of Iron Paradise Fitness

28 Sep 2020

Contributed by Lukas

2020 has been a year of growth for Iron Paradise Fitness, and there's more to come. Find out what's in store by listening to this episode of the podc...

Lat Training, Shredding For Xmas, Tracking Calories, Micronutrients, And More...

27 Sep 2020

Contributed by Lukas

Here's a collection all this week's episode in one bingeable podcast. Stop using the V-Bar for lats (00:55) Taking a break from calorie tracking (19:...

The Micronutrients You Should Focus On For Health, Weight Loss, And Performance

26 Sep 2020

Contributed by Lukas

Micronutrients are an important, yet often overlooked aspect of nutrition. In this episode of the podcast, you'll learn which micronutrients to focus...

How I Plan To Get Shredded For Christmas

25 Sep 2020

Contributed by Lukas

Over the next 90 days, I plan to get shredded. Yes, the Shredded Santa is coming. And in this podcast, you'll discover exactly how I'm going to do. L...

How To Stop Your Wrists Hurting When You Lift

24 Sep 2020

Contributed by Lukas

It's common to have joint pain when you train if you're not doing things quite right. And that's especially true when it comes to your wrists. In thi...

What's More Important: Increasing Weight Or Perfecting Form?

23 Sep 2020

Contributed by Lukas

Should you increase load of perfect your form if you want to build muscle? Or should you approach your training in a different way? In this episode, ...

Why You Should Take A Break From Calorie Tracking

22 Sep 2020

Contributed by Lukas

If you're dieting and tracking calories to achieve a deficit, you might be slowly getting burned out by the process. And despite what you might think...

Stop Using The V Bar If You're Trying To Grow Your Lats

21 Sep 2020

Contributed by Lukas

If you're using the V-Bar attachment as a means to help build bigger, stronger lats, I think you should STOP. Because it's not doing what you think i...

Blood Type Diets, Post-Workout Protein, Side Delt Training, And More

20 Sep 2020

Contributed by Lukas

Here's a collection all this week's episode in one bingeable podcast. Are blood type diets legit? (00:55) Is Gaintaining real science or bro science?...

The Impact Of Contest Prep On Testosterone Levels And Strength

19 Sep 2020

Contributed by Lukas

How does getting shredded to the bone affect testosterone, strength, and other markers of health and performance? An interesting study looked to answ...

The Quick And Easy Guide To Bigger Side Delts

18 Sep 2020

Contributed by Lukas

If you want a quick and simple guide to building bigger, stronger side delts, listen to this episode of the podcast for the answers you're looking fo...

What Science Says About How Your Mindset Affects Your Gains

17 Sep 2020

Contributed by Lukas

There's some cool research that delves into the effect of mindset on athletic performance. But how does this translate you your training? Find out in...

What's The Best Source Of Post-Workout Protein?

16 Sep 2020

Contributed by Lukas

What protein is best for making gains? Is there an ideal source of protein in the post-workout period to make the most of your efforts in the gym? Fi...

Gaintaining: What Is It And Does It Work?

15 Sep 2020

Contributed by Lukas

What is Gaintaining? A way to approach training and nutrition, steeped in broscience? Or does it have merit? Find out in today's episode of the show....

Should You Eat Right 4 Your Blood Type?

14 Sep 2020

Contributed by Lukas

Are blood type diets a genuine way to approach your nutrition or is it just more nutrition nonsense. Find out in today's episode of the podcast. &nbs...

Muscle Regain, Female Protein Intake, Vegan Protein, Stress, And More...

13 Sep 2020

Contributed by Lukas

Here's a collection all this week's episode in one bingeable podcast. How long does it take to regain muscle? (00:55) Why do some people make faster ...

Mark Manson's 9 Steps To Dealing With A Shitty Situation

12 Sep 2020

Contributed by Lukas

Here are Mark Manson's 9 steps to help you manage a shitty situation. That shitty situation might be overeating or a week of missed workouts. Maybe y...

Is Stress Killing Your Gains?

11 Sep 2020

Contributed by Lukas

How does increasing stress impact your ability to make gains? Is high stress limiting your ability to build muscle or is it something you can ignore?...

Mycoprotein: Is This The Vegan Answer To Whey?

10 Sep 2020

Contributed by Lukas

Researchers believe Mycoprotein is comparable to milk-based protein for MPS. But is this a lot of misplaced or is Mycoprotein a viable, vegan alter...

How High Protein Intake Affects Muscle Gains In Women?

09 Sep 2020

Contributed by Lukas

Protein is crucial for muscle gain. Adequate protein intake helps turn that potential into demonstrable changes in your physique. But what's the diff...

Why Do Some People Gain More Muscle Than Others?

08 Sep 2020

Contributed by Lukas

What does science say about different rates of muscle gain? Is it genetic or something else? Find out why some people make faster progress than other...

How Long Will It Take To Regain Size And Strength After Lockdown?

07 Sep 2020

Contributed by Lukas

Lockdown left us with no access to the gym for months. But with gyms opening up, attention turns to regaining lost muscle and strength. But the big q...

Apple Cider Vinegar, Low Carb Dieting, Mini Cuts, Overeating, And More...

06 Sep 2020

Contributed by Lukas

Here's a collection all this week's episode in one bingeable podcast. Does Apple Cider Vinegar aid digestion? (00:55) Why low-carb diets aren't the b...

Could Flexing Equal Faster Gains?

05 Sep 2020

Contributed by Lukas

Are the dudes and dudettes flexing in front of the dumbbell rack between sets making more gains than the rest of us? The premise is not as far-fetch...

What Really Happens When You Overeat 1,000 Calories?

04 Sep 2020

Contributed by Lukas

At one time or another, we all overeat. And, if you’re trying to lose weight, those over-indulgences can lead to anxiety. But are all your excess ...

How Much More Muscle Can You Build By Taking Steroids?

03 Sep 2020

Contributed by Lukas

Steroids. The use of anabolic steroids has become more prevalent with everyday gym-goers. But just how much muscle can you expect to build if and wh...

How To Adjust Your Training Volume For A Mini Cut

02 Sep 2020

Contributed by Lukas

If you want to follow a mini cut protocol to keep body fat in check as you build muscle, what adjustments should you make to your training? Find out ...

Why Research Shows Low Carb Dieting Isn't The Best Way To Lose Fat

01 Sep 2020

Contributed by Lukas

Is low carb dieting really the best way to suppress your appetite and control calories or is there another way to master your nutrition? Find out wha...

Does Apple Cider Vinegar ACV Aid Digestion?

31 Aug 2020

Contributed by Lukas

Is splashing Apple Cider Vinegar on your food guaranteed to bring you any digestive benefits or are you dumping something with the taste of a rat’s...

BCAAs, Fasted Training, Rates Of Muscle Gain, And More...

30 Aug 2020

Contributed by Lukas

Here's a collection all this week's episode in one bingeable podcast. Should you supplement with BCAAs? (00:55) Are you gaining muscle or fat? (18:33...

How Fast Can You Build Muscle?

29 Aug 2020

Contributed by Lukas

How fast can you gain muscle if you’re well-trained? This is a difficult one. There aren’t that many studies that focus on muscle gain for the a...

Are Underestimating Your Potential And Limiting Your Gains?

28 Aug 2020

Contributed by Lukas

Most people fail to reach their full potential in the gym. And that’s not just me saying so, the research says so. Let me prove it to you real quic...

Can You Build Muscle With Low Protein Intake?

27 Aug 2020

Contributed by Lukas

Talk of protein shakes, protein bars, and making ze gains has transitioned effortlessly from the gyms bros to mainstream conversation. But do you ne...

Is Training In A Fasting Window Bad For Your Gains?

26 Aug 2020

Contributed by Lukas

This is about weight training in a fasted state and whether or not doing so limits your gains. And, perhaps more importantly, does it negatively affe...

How To Know If You're Getting Fat Instead Of Building Muscle

25 Aug 2020

Contributed by Lukas

Maybe you’ve spent months losing body fa and now you’re ready to build muscle. But you’re scared of extra calories. You’re scared of overdoin...