Lean Life Radio

Do You Need A High Protein Diet To Build Muscle?

16 May 2020

Contributed by Lukas

Do you need a high protein diet to build muscle? Or can you still make gains without increasing protein intake? In this episode, you'll discover the a...

Where Should Beginners Start With Home Workouts?

15 May 2020

Contributed by Lukas

If you're a beginner, it can be difficult to know where to start with your training. And it's hard to know if you're doing the right thing. So in this...

How Your Fitness Goals Should Change If Lockdown Continues

14 May 2020

Contributed by Lukas

With no clear plan for the relaxing of quarantine rules, you might need to rethink your fitness goals. But how? What should you focus on if gyms remai...

How Quarantine Has Started To Affect My Thoughts, Feelings, And Mental Health

13 May 2020

Contributed by Lukas

After 8 weeks in social isolation I've noticed my thoughts, feelings, and emotions have shifted. In this episode of the podcast, I give you an update ...

The 5 Most Common Mindset Challenges People Face When Losing Weight

12 May 2020

Contributed by Lukas

Mindset is a huge aspect of achieving any goal, especially one related to weight loss. In the episode, you'll discover the 5 mindset challenges most p...

The Best Tempo For Maximum Muscle Gain

11 May 2020

Contributed by Lukas

Is there an optimal tempo for building muscle? Do you need to use slow reps to increase time under tension, or is there a more simple way to approach ...

Curing Inconsistency, Macros Splits, Home Workouts, And More...

10 May 2020

Contributed by Lukas

5 episodes of this week's podcast in one: * Curing Inconsistency (00:56) * Home Workouts And Training Frequency (29:10) * Breaking The Carb Stigma (43...

Understanding Macros For Fat Loss, Muscle Gain, And Maintenance

09 May 2020

Contributed by Lukas

What's the best macro split for fat loss? How does that differ for optimal muscle gain? And what the hell should you do when you're eating at maintena...

5 Ways To Create Eating Discipline When Working From Home

08 May 2020

Contributed by Lukas

Trying to avoid constant trips to the fridge and gorging on food can be tough when you're working from home. Especially if it's an unfamiliar environm...

7 Things I've Learned About Home Workouts During COVID-19

07 May 2020

Contributed by Lukas

After 6 weeks of home workouts in quarantine, I've learned somethings about training at home that I never knew before. Here's my top 7... Some of whic...

Breaking The Stigma Around Carbs

06 May 2020

Contributed by Lukas

You might have been told that carbs are bad, they stop the fat burning process, and are to be avoided at all costs. However, in this episode of the po...

Do Home Workouts Mean You Have To Train More Frequently?

05 May 2020

Contributed by Lukas

If you're training at home with limited equipment, should you be working out more frequently to make up for not being able to train with weight? Get t...

Is There A Magic Cure For Inconsistency?

04 May 2020

Contributed by Lukas

Being consistent with your actions is crucially important for achieving your goals. But what do you do when you can't seem to find any consistency, no...

Getting Really Lean, Books I've Read, Muscle Gain For Women, And More...

03 May 2020

Contributed by Lukas

5 episodes of this week's podcast in one: * How To Get Really Lean (00:56) * The Story Of Iron Paradise Fitness (22:58) * Books I've Read (42:48) * Mu...

Is Protein Frequency Important In A Calorie Deficit?

02 May 2020

Contributed by Lukas

Protein frequency is an important consideration when trying to build muscle. But does it have the same level of importance in a calorie deficit? Find ...

Maximising Muscle Gain For Women Without Getting Bulky

01 May 2020

Contributed by Lukas

Women often shy away from weight training for fear of getting big and bulky. So how do you approach lifting weights without unwittingly transforming i...

Books I've Read For Health, Fitness, And Business

30 Apr 2020

Contributed by Lukas

In this episode of the podcast, guide you through the books that have made the biggest impact on my life from a health, fitness, and business perspect...

Why I Do What I Do: The Story Of Iron Paradise Fitness

29 Apr 2020

Contributed by Lukas

In this episode of the podcast, I revisit the story of Iron Paradise Fitness. Listen in as I guide you through the ups, downs, trials, and tribulation...

The Complete Guide To Building Bigger, Better Calves

28 Apr 2020

Contributed by Lukas

Here's your complete guide to building bigger, better calves. Tune in and listen to the Physique Development walk you through everything you need to k...

What's The Best Way To Get Lean?

27 Apr 2020

Contributed by Lukas

What's the best way to get lean? Is it always about a calorie deficit even as you get leaner and leaner, or do other things start to matter more. Find...

Motivation For Home Workouts, Mind-Muscle Connection, Controlling Your Snacking, And More...

26 Apr 2020

Contributed by Lukas

5 episodes of this week's podcast in one: * Overcoming Your Lack Of Motivation For Home Workouts (00:56) * Dealing With Mindless Snacking (26:12) * Mi...

Do Food Diaries And Calorie Tracking Help Or Hinder Weight Loss?

25 Apr 2020

Contributed by Lukas

Think calorie deficit and you might immediately think calorie tracking and MyFitnessPal. But do you need to keep food diaries in order to lose body fa...

Mind-Muscle Connection Part 2: What The Latest Research Says

24 Apr 2020

Contributed by Lukas

Yesterday's episode of the podcast looked at the importance of mind-muscle connection for building muscle. This episode digs a little deeper by lookin...

How Important Is Mind-Muscle Connection For Building Muscle?

23 Apr 2020

Contributed by Lukas

Is having great mind-muscle connection important for building muscle? Or can you just rock up to the gym, lift weights, and making great gains. This e...

Dealing With Mindless Snacking When You're Stressed

22 Apr 2020

Contributed by Lukas

When you're stressed it's common for your first reaction to be to reach for food. But constant mindless snacking may not be aligned with achieving you...

Overcoming A Lack Of Motivation For Home Workouts

21 Apr 2020

Contributed by Lukas

Do you lack the motivation to train at home? If you find it difficult to get your mindset in the right place for home workouts, this podcast will prov...

Nutrition Approaches For Weight Loss During The Menstrual Cycle

20 Apr 2020

Contributed by Lukas

If you've ever wondered how the menstrual cycle affects weight loss, this is the podcast for you. Emilia Thompson, Nick Whiteman, and Jayne O'Toole de...

Scale Weight, Calorie Adjustments, Reverse Dieting, Mindset, And More

19 Apr 2020

Contributed by Lukas

6 episodes of this week's podcast in one: * When Should You Adjust Your Calories? (00:56) * Breaking Your Emotional Attachment To Scale Weight (19:42)...

Lactose Intolerance: Do You Really Need To Cut Out Dairy?

18 Apr 2020

Contributed by Lukas

Many people struggle to digest dairy, logically leading them to believe they are lactose intolerant. But is this really the case? Is lactose intoleran...

The Importance Of Resilience, Discipline, And Self-Care

17 Apr 2020

Contributed by Lukas

Not giving up is a crucial aspect of achieving any fitness goal. However, it's often easier said than done. So in this podcast, you'll discover how th...

Do You Need To Reverse Diet?

16 Apr 2020

Contributed by Lukas

When you've achieved your dieting goals, what's the best way to return to maintenance? Is a reverse diet necessary so that you can reintroduce calorie...

Creating A Positive Mindset And Reframing Your Goals

15 Apr 2020

Contributed by Lukas

Creating a positive mindset during a time of difficulty and uncertainty can be challenging. Especially when you may need to focus on something other t...

Losing Your Emotional Attachment To The Scales

14 Apr 2020

Contributed by Lukas

If you step on the scales each morning, fearing that the scale will have gone up, despite doing everything right, I want to help you. Listen to this e...

When Should You Adjust Calories On A Diet?

13 Apr 2020

Contributed by Lukas

When should you lower your calories while dieting? And is there a point at which calories can be too low. Find out the answer to those questions in to...

Mindset With Jamie Alderton, Back Training, Muscle Rentention, And More

12 Apr 2020

Contributed by Lukas

6 episodes of this week's podcast in one: * Mindset With Jamie Alderton (00:56) * Your Complete Guide To Back Training (52:48) * Don't Give Up On Your...

Can You Retain Muscle While Intermittent Fasting? And Other Listener Questions

11 Apr 2020

Contributed by Lukas

Will intermittent fasting affect your ability to retain muscle? And what are some of the biggest mistakes people make when dieting? These are some of ...

Do You Need A Calorie Surplus To Build Muscle? And Other Listener Questions

10 Apr 2020

Contributed by Lukas

Do you need to be in a calorie surplus to build muscle? If so, what's the point of training in a calorie deficit. This was one of the questions listen...

My 5 Takeaways From COFIT-19

09 Apr 2020

Contributed by Lukas

After seeing your questions and listening to the speakers, there were a number of key points worth reflecting on as you progress towards your health a...

Don't Give Up On Your Dreams: Reflections On COFIT-19

08 Apr 2020

Contributed by Lukas

Reflecting back on COFIT-19 has conjured up a multitude of feelings. Namely, why you shouldn't give up on your dreams too soon. If you feel like you'r...

Your Complete Guide To Back And Rear Delt Training

07 Apr 2020

Contributed by Lukas

If you want to know how to build an awesome back and rear delts that pop, we've got you covered. The Physique Development team guide you through more ...

Turning Meltdown Into Motivation With Jay Alderton

06 Apr 2020

Contributed by Lukas

In this episode, discover the concepts, habits, behaviours, and mindset tips from Jamie's latest book, MELTDOWN that can help you turn hardship into h...

Delt Training, Stress Management, Rep Ranges, Cholesterol, And More...

05 Apr 2020

Contributed by Lukas

6 episodes of this week's podcast in one: * How I'm Staying Sane And On Track Through Quarantine (00:56) * Your Complete Guide To Front And Side Delt ...

6 Practical Ways To Improve Your Cholesterol Levels

04 Apr 2020

Contributed by Lukas

Cholesterol is a topic that creates a lot of confusion and, sometimes, concern. In this episode of the podcast, you'll discover practical tips to impr...

The Importance Of Managing Stress For Health, Fat Loss, And Muscle Gain

03 Apr 2020

Contributed by Lukas

Modern life is filled with varying degrees of stress. Some physical. Others mental and emotional. In this podcast, you'll discover why stress manageme...

Are High Or Low Reps Better For Building Muscle?

02 Apr 2020

Contributed by Lukas

Should you train with low reps and high loads, or high reps and low loads to build muscle? If you've ever wondered the answer to that question, this p...

Can Refeeds Increase Fat Loss And Reduce Metabolic Adaptation?

01 Apr 2020

Contributed by Lukas

In this episode of the show, you'll discover what emerging research into refeeds tells us about their potential benefits for fat loss and reducing met...

Your Complete Guide To Training Front And Side Delts

31 Mar 2020

Contributed by Lukas

In this instalment of The Complete Guide To Building Muscle, we dive into training your front and side delts for maximum hypertrophy. Join me and the ...

How I'm Staying On Track With My Fitness And Maintaining Sanity During Quarantine

30 Mar 2020

Contributed by Lukas

Quarantine life is tough, especially when it comes to maintaining your sanity and keeping your fitness goals on track. So here's what I'm doing to mai...

COVID-19 & Dieting, Home Workouts, Muscle Loss, And More...

29 Mar 2020

Contributed by Lukas

5 episodes of this week's podcast in one: * Should You Be Dieting During COVID-19? (00:56) * Will You Lose Muscle With No Gym Access? (19:37) * How To...

How Much Energy Do Your Muscles Use During Training?

28 Mar 2020

Contributed by Lukas

Ever wondered how much energy your muscles use when training? Maybe you've questioned what causes you to fatigue and how you delay it, so you can make...

Why You're Losing Weight But Not Body Fat

27 Mar 2020

Contributed by Lukas

Are you losing weight, but don't seem to be losing body fat? If you that's the case, you might be confused. Well, allow me to help you out and shed so...

How To Create Effective Home Workouts

26 Mar 2020

Contributed by Lukas

Building your own home workout doesn't need to be complicated. And you don't need to turn your home into a gym, either. Listen as I guide you through ...

Will You Lose Muscle With No Access To The Gym?

25 Mar 2020

Contributed by Lukas

With no access to a gym, you might be wondering if home workouts are enough to maintain your gains. In this episode, I delve into the research on musc...

Training Programming For Maximum Muscle Growth With Luke Tulloch

24 Mar 2020

Contributed by Lukas

Luke Tulloch joins us for Episode 500 of the podcast. Listen as he guides you through the step-by-step process of creating a training programme design...

Should You Be Dieting In The Midst Of The Coronavirus Pandemic?

23 Mar 2020

Contributed by Lukas

With coronavirus spreading rapidly and an impending zombie apocalypse on the horizon, should you be dieting? This podcast delves into your deficit dil...

COVID-19, Fat Loss Tips, Overcoming Overeating, And More...

22 Mar 2020

Contributed by Lukas

5 episodes of this week's podcast in one: * Your Coronavirus Survival Guide (00:56) * Listening To Your Body & Knowing When To Rest (27:18) * 6 Tips F...

How To Overcome Your Inability To Be Patient With Your Goals

21 Mar 2020

Contributed by Lukas

Being patient can be difficult when you desperately want to achieve your goals. Listen in to this episode to discover the practical solutions to get y...

How Do I Stop Overeating? Listener Q&A

20 Mar 2020

Contributed by Lukas

Overeating is a common problem. So in this episode of the podcast, I take 2 listener questions and give you a detailed approach to help solve your ove...

6 Fat Loss Tips For Beginners That Aren't "A Calorie Deficit"

19 Mar 2020

Contributed by Lukas

You need a calorie deficit to lose body fat. But what other things can you do to achieve significant weight loss in a simple way? To donate to the pod...

Listen To Your Body: How To Know If You Need A Rest

18 Mar 2020

Contributed by Lukas

It's hard to know when and if your body needs a rest. Some say "Just listen to your body." But what does that mean? Tune in for some practical tips on...

Everything You Need To Know About Sustainable Fat Loss w/ Jayne O'Toole

17 Mar 2020

Contributed by Lukas

Jayne O'Toole of Real Nutrition is back on the podcast to discuss the tools, tips, and strategies you need to be successful at achieving sustainable f...

Your Coronavirus Fitness Nutrition Survival Guide

16 Mar 2020

Contributed by Lukas

If you're worried about maintaining your fitness in the midst of the Coronavirus, listen to this podcast for advice on how to approach your training a...

Cravings, Nutrient Deficiencies, Training Hard, Calisthenics, And More...

15 Mar 2020

Contributed by Lukas

5 episodes of this week's podcast in one: * Should You Just Try Harder To Lose Weight? (00:56) * Are Cravings A Sign Of A Nutrient Deficiency? (20:12)...

How Online Coaches Can Write Kickass Copy That Speaks To Their Audience

14 Mar 2020

Contributed by Lukas

Discover how to sharpen your copywrighting chops, so you connect with your audience at a deeper level and build a thriving online fitness business. To...

Should You Train With Light Weights When Tired?

13 Mar 2020

Contributed by Lukas

When you're tired, should you sacrifice lifting heavy weights in order to get a safe and effective workout. If you're frequently training tired, this ...

Is Calisthenics An Effective Way To Build Muscle And Gain Strength?

12 Mar 2020

Contributed by Lukas

Can you build an awesome physique and get strong using only your bodyweight? Find out if calisthenics is a method of training that could help you achi...

What To Do If You Don't Think You Train Hard Enough

11 Mar 2020

Contributed by Lukas

What should you do if you don't think you're training hard enough? Is it simply a case of more, more, more? Or is there a smarter approach? To donate ...

Are Cravings A Sign Of Nutrient Deficiency?

10 Mar 2020

Contributed by Lukas

Are your cravings are sign of a nutrient deficiency? Or is there another reason you crave pizza, donuts, cookies, and other treats? To donate to the p...

Do You Need To Just Try Harder To Lose Weight?

09 Mar 2020

Contributed by Lukas

Are you not trying hard enough to lose weight? Is your diet perfect, but you're not willing to put in the effort? Here's why that might be a flawed lo...

Hypothyroidism, Calorie Deficit, Creatine, Pre & Post Workout Nutrition, And More...

08 Mar 2020

Contributed by Lukas

6 episodes of this week's podcast in one: * Hypothyroidism and weight loss (00:56) * Calorie deficit: explained (15:54) * The secret benefits of creat...

What To Do If You're Eating Well But Running On Empty

07 Mar 2020

Contributed by Lukas

Are you eating well but always feeling low on energy? It's as if you're living a healthy life and not seeing the benefits. Here's my solution to your ...

How To Get Your Mindset And Fitness Goals Back On Track

06 Mar 2020

Contributed by Lukas

Repeated false starts and slip ups can make dieting tough. Discover the mindset strategies you need to get back on track and stay there. To donate to ...

My Own Pre And Post Workout Nutrition

05 Mar 2020

Contributed by Lukas

If you want to know how I take the science of pre and post workout nutrition and apply it in daily life, check out this episode of the show. To donate...

The Benefits Of Creatine Beyond The Gains

04 Mar 2020

Contributed by Lukas

Creatine is one of the most tested sports supplements. And it has more benefits, beyond making gains in the gym. Discover the hidden secrets of every ...

All You Need To Know About A Calorie Deficit

03 Mar 2020

Contributed by Lukas

You might have heard about a calorie deficit, but do you REALLY know what it means and how it works? It's time to find out. To donate to the podcast: ...

How Does Hypothyroidism Affect Weight Loss?

02 Mar 2020

Contributed by Lukas

If you have hypothyroidism, you might find it more difficult to lose weight. But why? Find out what complications the condition causes and how to appr...

Cutting, Bulking, Supplements For Building Muscle, Mindset, And More...

01 Mar 2020

Contributed by Lukas

6 episodes of this week's podcast in one: * How Long Should You Cut And Bulk For? (00:56) * Does Muscle Turn Into Fat? (13:20) * Why Slimming World Su...

Self Confidence Vs Self Compassion: What's More Important?

29 Feb 2020

Contributed by Lukas

Should your mindset be one of affirmations and motivation, or more measured and full of self-compassion? Find out in this episode of the podcast. To d...

What Makes A Good Training Partner And Spotter?

28 Feb 2020

Contributed by Lukas

You can train harder and get better results with a good training partner. But they're hard to find. Here's how to make sure you find someone to help, ...

Should You Supplement With Leucine And Arginine To Build Muscle?

27 Feb 2020

Contributed by Lukas

With so many supplements on the market it's hard to know which are effective and which are worthless. What about Leucine and Arginine? Essential or no...

Why Slimming World Is A Flawed Way To Diet

26 Feb 2020

Contributed by Lukas

Slimming World gets results (for some people), but it's a flawed approach with significant downsides. Here's 3 reasons to avoid following the Slimming...

Does Fat Turn Into Muscle When You Train?

25 Feb 2020

Contributed by Lukas

What happens to body fat when you train? Does it turn into thick slabs of muscle? Or is something else going on? Time to find out. To donate to the po...

How Long Should You Cut And Bulk For?

24 Feb 2020

Contributed by Lukas

How long should you spend cutting and bulking to see results? Days? Week? Months? Find out in this episode fo the podcast. To donate to the podcast: p...

Training Programming, V Shred Diets, Glute Building, And More...

23 Feb 2020

Contributed by Lukas

6 episodes of this week's podcast in one: * Exercise Order Part 2 (00:56) * How To Build Glutes Of A God Or Goddess (12:34) * Why The V Shred Diet Is ...

Is Coffee A Good Pre-Workout Choice?

22 Feb 2020

Contributed by Lukas

Can you substitute your pre-workout supplement for a fresh cup of coffee and still have an effective workout? Find out the answer in this episode of t...

Is The Fear Of Success, Real?

21 Feb 2020

Contributed by Lukas

Self-sabotaging behaviours are real. Here's why they exist and what you can do to stop yourself falling victim to them time and time again. To donate ...

4 Snacks That Never Get Boring While Dieting

20 Feb 2020

Contributed by Lukas

If you're struggle with snack ideas while you're dieting, try these 4 nutritious snack option that never get boring. To donate to the podcast: paypal....

Why The V Shred Diet Is Bullshit

19 Feb 2020

Contributed by Lukas

Diets based on body types and specific macros splits are bullshit. And the V Shred diet is just one of many. Find out why you should avoid it like the...

How To Build Glutes Of A God or Goddess

18 Feb 2020

Contributed by Lukas

In the next instalment of 'Your Complete Guide To Building Muscle', we discuss how to build awesome glutes. This is a MUST listen whether you're a man...

Is Exercise Order Important? Part Two: Grouping Exercises

17 Feb 2020

Contributed by Lukas

Should you group all exercises for a muscle group together, when training. Or is there a benefit to splitting them? Find out the answer in this episod...

Struggling To Lose Weight, MyFitnessPal, Calorie Calculators, And More...

16 Feb 2020

Contributed by Lukas

5 episodes of this week's podcast in one: * What To Do When You Can't Build Muscle And Lose Fat (00:56) * No Time & No Motivation. What Should You Do?...

What's In My Gym Bag? The Secret Tools To Build Muscle

15 Feb 2020

Contributed by Lukas

Here are the secret tools I carry around in my gym bag to help me build muscle. Listen in and find out what they are. Links to equipment: Daisy Chain:...

How Accurate Is MyFitnessPal And Does It Matter?

14 Feb 2020

Contributed by Lukas

You might have heard that MyFitnessPal is inaccurate and you might as well not bother counting calories. But is that true? And does it even matter for...

Why Do Calorie Calculators All Give Different Targets?

13 Feb 2020

Contributed by Lukas

Do you find it frustrating that calorie calculators give you different targets. Why? And which one do you trust? For the definitive answer, listen in ...

No Time And No Motivation: How To Get Back On Track

12 Feb 2020

Contributed by Lukas

Are you struggling to make time doe training. And do you suffer with crippling waves zero motivation? Ultimately, causing you to revert to old habits....

Forming Good Habits And Behaviours For Sustainable Weight Loss With Mel Davis

11 Feb 2020

Contributed by Lukas

Mel Davis PhD of Renaissance Periodization talks about the evidence-based tips, strategies and solutions for building positive habits and behaviours f...

What To Do If Youre Not Building Muscle And Losing Body Fat As Fast As You Want

10 Feb 2020

Contributed by Lukas

What do you do if you're not building muscle and losing fat as fast as you want? Here's a case study from a listener of the show that gives you practi...

Weight Regain, Portion Sizes, Stretching, HMB, And More...

09 Feb 2020

Contributed by Lukas

5 episodes of this week's podcast in one: * Overcoming Weight Regain (00:56) * Listener Q&A (20:02) * Are Portion Sizes Contributing To overeating? (0...

Is HMB An Evidence-Based Supplement That Will Help Build Muscle?

08 Feb 2020

Contributed by Lukas

Some HMB studies show significant increases in muscle growth, which might spark your attention. But is it too good to be true? Discover everything you...

Does Stretching Have Any Benefit For Building Muscle?

07 Feb 2020

Contributed by Lukas

Stretching before resistance training is largely pointless. But that doesn't mean you shouldn't do it. In this episode of the podcast you'll disc...