Lean Life Radio

6 Tips To Enjoy Your Next Vacation Guilt-Free

06 Feb 2020

Contributed by Lukas

With Spring and Summer holidays quickly approaching, you might be anxious about undoing your hard work. Here's 6 tips to enjoy your vacation guilt-fre...

Are Increasing Portion Sizes Causing You To Overeat?

05 Feb 2020

Contributed by Lukas

Are increasing portion and serving sizes making losing weight an uphill battle. A delve into the research reveals some alarming realities. To donate t...

Live Nutrition And Training Q&A

04 Feb 2020

Contributed by Lukas

On this listener Q&A, I discuss everything from training after sickness, working with vegan clients, and managing calories when you have no control. T...

How To Deal With Weight Regain, Overeating, And Undoing Your Hard Work

03 Feb 2020

Contributed by Lukas

Yo-yo dieting is common. All too often you put in the work, get results, but struggle to sustain them. In this podcast I tell you why AND what you can...

Hormone Diets, Cardio And Abs, Periodisation, And More...

02 Feb 2020

Contributed by Lukas

5 episodes of this week's podcast in one: * Listener Q&A (00:56) * Do you need a hormone reset diet? (31:32) * Do you need cardio to get visible abs? ...

Training Periodisation: What Is It? And Do You Need It?

01 Feb 2020

Contributed by Lukas

You might have heard about training periodisation, but what is it and do you need to do it? They're the questions you'll get the answers to on today's...

Should You Do Cardio If You Want To Have Visible Abs?

31 Jan 2020

Contributed by Lukas

You might HATE cardio, but do you need to make a deal with the treadmill devil to get your abs on show? Find out the answer in this episode of the sho...

Do Artificial Sweeteners Reduce Appetite & Increase Weight Loss?

30 Jan 2020

Contributed by Lukas

Sweeteners are given a bad wrap in the world of nutrition. But is it deserved. Here's a look at sweeteners and their impact on appetite and weight los...

Do You Need A Hormone Reset Diet To Lose Weight?

29 Jan 2020

Contributed by Lukas

Hormones play a role in weight loss and health, but do you need a specific dietary approach to reset them? In this episode, I answer a listener questi...

Mobility For Health, Strength, And Performance With Shona Vertue

28 Jan 2020

Contributed by Lukas

Mobility is an important, yet often forgotten aspect of fitness. Listen in as Shona Vertue, the badass with a good ass talks about how improving your ...

Rest Day And Post Workout Nutrition, Training During The Menstrual Cycle, And More: Listener Q&A

27 Jan 2020

Contributed by Lukas

Here's a listener Q&A where I answer a bunch of questions from Instagram, including: How to deal with rest day hunger. What to eat after a hard trai...

Sweeteners Training Intensity Mindful Eating And More...

26 Jan 2020

Contributed by Lukas

5 episodes of this week's podcast in one: * Do Sweeteners Reduce Appetite And Increase Weight Loss? (00:56) * 9 Steps To Become A Mindful Eater (12:05...

3 Principles Of Training Intensity For Beginners

25 Jan 2020

Contributed by Lukas

Getting training intensity right as a beginner can be complicated. So here's 3 simple principles to follow that ensure you're training with the right ...

Is Under-Training Better Than Over-Training?

24 Jan 2020

Contributed by Lukas

Is it better to under-train rather than over-train as a beginner. In this episode of the show, I answer one of your questions, in detail. To access th...

Does Muscle Burn More Calories Than Fat?

23 Jan 2020

Contributed by Lukas

Does muscle burn more calories than fat? Get the definitive answer to this eternal question in this episode of the show. To access the FREE Online Cal...

9 Steps To Become A Mindful Eater

22 Jan 2020

Contributed by Lukas

Mindful eating can be a great way to reconnect with your internal hunger cues and manage your nutrition. Here's 9 steps to get you started on the path...

Busting The Myths Of Building Muscle With Luke Hoffman

21 Jan 2020

Contributed by Lukas

Luke Hoffman busts the common myths of building muscle, covering the bench press, squat, and more. 01:15 - Does the bar need to touch your chest on a ...

Mindset Lessons From Conor McGregor's UFC 246 Victory

20 Jan 2020

Contributed by Lukas

Conor McGregor is one of the most decorated UFC fighters in history. And his clinical mindset is a big part of that success. Here's an insight into th...

Breaking Bad Habits, Kickstarting Weight Loss, Fructose, Training Programming, And More...

19 Jan 2020

Contributed by Lukas

All 6 episodes of this week's podcast in one: * How To Break Your Bad Habits (00:56) * 4 Steps Of Training Programme Design (15:40) * 5 Weight Loss Qu...

The Reason You're Struggling To Lose Weight

18 Jan 2020

Contributed by Lukas

The reason you're struggling to lose weight isn't because of a lack of knowledge. It's because you're skipping over the one thing that feels too hard,...

Is Fruit Making You Fat? The Truth About Fructose And Weight Loss

17 Jan 2020

Contributed by Lukas

According to many people, fruit makes you fat and fructose is the devil of dieting. But what's the truth? Discover what the research says about fruit ...

Does Training Before Bed Impact Sleep And Your Ability To Build Muscle?

16 Jan 2020

Contributed by Lukas

Does training late at night impact your sleep, recovery, and ability to build muscle. Find out what the latest research says and if you should change ...

5 Quick Wins To Kickstart Weight Loss

15 Jan 2020

Contributed by Lukas

Getting started on your weight loss journey can feel difficult. So here's 5 simple quick wins to get you off on the right foot. To access the FREE Onl...

4 Simple Steps Of Training Programme Design

14 Jan 2020

Contributed by Lukas

Designing a training programme can be complicated and confusing. So here's a simple way to approach your training and develop a workout programme that...

The No-Willpower Approach To Breaking Bad Habits

13 Jan 2020

Contributed by Lukas

Using willpower to break bad habits is a difficult and often futile exercise. Discover the no-willpower approach to habit change that could transform ...

Exercise Selection, Fasting, Belly Fat, Tempo, And More...

12 Jan 2020

Contributed by Lukas

All 6 episodes of this week's podcast in one: * Do You Need To Change Exercises Frequently? (00:56) * Your Blueprint For Losing Belly Fat (13:28) * Do...

Do Cold Water Baths Improve Your Gains?

11 Jan 2020

Contributed by Lukas

Cold water baths are frequently used for recovery. But how do they affect your gains? In this episode, I delve into a 2019 study that looked to answer...

Can You Increase The Speed Of Your Reps To Build More Muscle?

10 Jan 2020

Contributed by Lukas

Does using a slower tempo help build more muscle, or should you lift as fast as possible. Find out what a 2014 study discovered, in this episode of th...

Does Fasting Boost Metabolism And Increase Fat Loss?

09 Jan 2020

Contributed by Lukas

Does fasting have any benefits for fat loss? Can skipping breakfast help boost metabolism and accelerate fat loss? Find out what a 2019 study had to s...

Your Blueprint For Losing Belly Fat

08 Jan 2020

Contributed by Lukas

Losing belly fat can be a frustrating process. If you're looking to lose the stubborn fat from your midsection, here's your simple fat loss blueprint....

Practical Tips To Make Your Weight Loss Transformation A Success With Dr Mike Banna

07 Jan 2020

Contributed by Lukas

Dr Mike Banna is a GP who successfully completed his own weight loss transformation, building a significant social media following, and launching a su...

Do You Need To Frequently Change Exercises To Build Muscle?

06 Jan 2020

Contributed by Lukas

Muscle confusion and shocking the body. Is it a real thing or more bro-science BS? Find out the truth in this episode of the show. To access the FREE ...

1200 Calorie Diets, Goal-Setting, Mind-Muscle Connection, Supplements, And More...

05 Jan 2020

Contributed by Lukas

All 6 episodes of this week's podcast in one: * "I'm Eating 1,200 Calories And Not Losing Weight" (00:56) * Do You Have No Motivation Or No Energy? (1...

Could Citrulline Malate Help You Build More Muscle?

04 Jan 2020

Contributed by Lukas

Citrulline Malate is a popular ingredient in most pre-workout supplements. But does it work. Discover what the current evidence says about its effecti...

Adrenal Fatigue: Is It Fact Or Fiction?

03 Jan 2020

Contributed by Lukas

Despite what you may have heard, Adrenal Fatigue is a myth and not a valid medical diagnosis. In this episode of the podcast I explain everything you ...

Why Lifestyle Change Is More Important Than Your End Goal

02 Jan 2020

Contributed by Lukas

Dieting may have failed you in the past because of a lack of focus on sustainable lifestyle change. Discover the Lean Life Method approach to goal set...

Do You Have No Motivation Or No Energy? Whats The Difference?

01 Jan 2020

Contributed by Lukas

Do you have no motivation or no energy? How do you tell the difference? And more importantly, what's the solution? Discover the answers to those quest...

Creating Better Mind-Muscle Connection With Your Lats

31 Dec 2019

Contributed by Lukas

Trying to develop mind-muscle connection can be hard. Especially, with the lat muscle. Find out how to improve your back training with these simple, p...

"I'm Eating 1,200 Calories And Not Losing Weight"

30 Dec 2019

Contributed by Lukas

If you're eating 1,200 calories (or less) and not losing weight, it's likely for one of two reasons. Listen to this episode of the podcast to see wher...

Setting A New Year's Resolution Not Doomed For Failure

29 Dec 2019

Contributed by Lukas

Is making a New Year's Resolution worth the effort? Or are they doomed to fail from the outset? Read this article if you want to make next year a succ...

How To Get Back On Track After Christmas

28 Dec 2019

Contributed by Lukas

Getting back on track after the indulgences of Christmas can be tough. With these top 5 tips, you'll shortcut the process and start feeling good again...

Creating Effective Content And Building A Brand: The Life Beyond Fitness Podcast

27 Dec 2019

Contributed by Lukas

If you want to know more about the story behind Iron Paradise Fitness, this episode gives you an insight into my transition for corporate business to ...

How To Be A Better Personal Trainer And Online Coach

26 Dec 2019

Contributed by Lukas

In the final part of the series, Rich Wellington (highticketpt) and I discuss the strategies for becoming a better coach and trainer. For information ...

The Xmas Day Speech: Iron Paradise Fitness Style

25 Dec 2019

Contributed by Lukas

Move over Queen of England. It's time for the only Xmas Day speech the world cares about. And be sure to follow me on Instagram: @iron_paradise_fitnes...

How Much Muscle Can You Build In 12 Weeks?

24 Dec 2019

Contributed by Lukas

How much muscle can you really expect to build in 12 weeks? This episode delves into the research, helping you understand if that epic body transforma...

My Favourite Exercises For Each Muscle Group

23 Dec 2019

Contributed by Lukas

Here are my favourite exercises for each muscle group. That might not be the best for you. But it might give you ideas and inspiration for your own tr...

Tricep Training, Staying Fit For Christmas, Creatine, Dieting Habits, And More

22 Dec 2019

Contributed by Lukas

All 6 episodes of this week's podcast in one: * Listener Q&A (00:56) * How To Build Bigger, Stronger Triceps (39:07) * How To Create Consistent Conten...

Should Women Take Creatine When Losing Weight & Building Muscle?

21 Dec 2019

Contributed by Lukas

Should women take creatine? Or is it a supplement for the dudes who want to get jacked? Find out the answers in this episode of the podcast. For infor...

The 5 Habits Of Successful Dieters

20 Dec 2019

Contributed by Lukas

Losing weight is one thing. Keeping it off is another. So here's 5 habits that successful dieters have in common. Apply them in your life and break th...

Fit For Christmas: 8 Ways to Stay In Shape During The Holidays

19 Dec 2019

Contributed by Lukas

Christmas and all its temptation is just around the corner. Here's 8 top tips to make sure you stay fit for Christmas and don't go off track. For more...

How To Efficiently Create High Quality Content For Your Fitness Business

18 Dec 2019

Contributed by Lukas

In part 3 of this 4 part podcast series, Rich Wellington (highticketpt.com) and I discuss how to create effective, high-quality content in the most ef...

How To Build Bigger Triceps And The Best Tricep Exercises

17 Dec 2019

Contributed by Lukas

In this instalment of your Complete Guide To Building muscle, the guys from Physique Development and I talk all about the triceps and how you can trai...

Pre-Bed Nutrition, Fasted Training, CrossFit, And More: Listener Q&A

16 Dec 2019

Contributed by Lukas

In this special edition of the podcast, I answer your listener questions to celebrate breaking through the 400 episode mark. Thank you for supporting ...

Glutamine Supplements, Post-Workout Nutrition, Calories, And More

15 Dec 2019

Contributed by Lukas

All 6 episodes of this week's podcast in one: * How To Make Your Fitness Business Stand Out (00:56) * Does Glutamine Help Build Muscle? (26:57) * What...

How To Maximise Your Training When You're Short On Time

14 Dec 2019

Contributed by Lukas

How do you maximise your training when you're short on time? Listen in to discover the tips and strategies needed to get the most out of your workouts...

Are All Calories Equal? Or Do Whole Foods Burn More Calories?

13 Dec 2019

Contributed by Lukas

Are all calories equal? Or is there a difference in the calories burned between whole & processed foods? Here's the definitive answer to the ongoing d...

Should You Avoid Eating Fat After Working Out? What 13 Studies Say

12 Dec 2019

Contributed by Lukas

Many believe eating fat after working out slows the process of building muscle. Are they right? Or can you eat fat after training and still optimise g...

What's The Best Time To Work Out If You Want To Build Muscle?

11 Dec 2019

Contributed by Lukas

Is there a best time to work out? Or should you just show up and train hard, consistently? Find out what the research says about the best time to work...

Does Glutamine Build Muscle And Speed Up Recovery?

10 Dec 2019

Contributed by Lukas

Hearing glutamine could help build muscle AND speed up recovery, understandably peaks your interest. But is it all hype? Here's what the research says...

How To Make Your Fitness Business Stand Out Above The Rest

09 Dec 2019

Contributed by Lukas

In part two of this 4 part podcast series, Rich Wellington (highticketpt.com) an I explore how you can make your fitness business stand out in the cro...

Snacking, Sleep Deprivation, Injury Recovery, Training Splits, And More...

08 Dec 2019

Contributed by Lukas

All 6 episodes of this week's podcast in one: * Attracting Leads Into Your Fitness Business (00:56) * Advanced Hypertrophy w/ Luke Hoffman (31:35) * A...

The Best Training Split For Building Muscle: Your Top 6 Workout Solutions

07 Dec 2019

Contributed by Lukas

What's the best training split for building muscle? Choose one of these 6 proven approaches to maximise your time in the gym, regardless of your sched...

Can You Offset The Health Effects Of Sleep Deprivation?

06 Dec 2019

Contributed by Lukas

Sleep deprivation can impact your health and body composition. But is it possible to offset these negative effects with nutrition and lifestyle change...

How To Maintain Muscle While Injured

05 Dec 2019

Contributed by Lukas

Trying to maintain muscle while injured can be tough. But it's not impossible. Here's how to approach your training and nutrition to keep those gains....

Avoid Late Night Snacking: 6 Ways To Keep Your Diet On Track

04 Dec 2019

Contributed by Lukas

The urge for late night snacking can be difficult to control. Here's 6 practical tips you can use to curb your snacking habits and keep your diet on t...

More Advanced Strategies For Hypertrophy With Luke Hoffman: Metabolic Stress, Muscle Damage, And More

03 Dec 2019

Contributed by Lukas

In this episode of the show, Luke Hoffman provides further insight into advanced strategies for building muscle. Including: Metabolic and oxidative st...

How To Attract Consistent Leads Into Your Fitness Business

02 Dec 2019

Contributed by Lukas

In the first of a 4 part podcast series, designed to help you build a successful fitness business, Rich Wellington (highticketpt.com) an I explore the...

Bicep Training, Lean Bulking, Metabolic Flexibility, And More

01 Dec 2019

Contributed by Lukas

All 6 episodes of this week's podcast in one: * Listener Questions (00:56) * How To Build Bigger, Stronger Biceps (28:02) * Do You Need To Sweat To Ha...

How To Transition To A Lean Bulk

30 Nov 2019

Contributed by Lukas

A lean bulk is the best way to gain muscle without putting on unnecessary body fat, and this podcast guides you through the process of how to do it ri...

10 Ways To Lose Weight With A Busy Schedule

29 Nov 2019

Contributed by Lukas

Trying to lose weight with a busy schedule is hard. With these 10 proven strategies you'll be able to lose body fat and build muscle with minimal effo...

What Is Metabolic Flexibility And Why Is It Important?

28 Nov 2019

Contributed by Lukas

Metabolic flexibility is important for health and performance. Here's all you need to know, including 4 top tips to improve your own metabolic flexibi...

Do You Need To Sweat During Exercise For A Better Workout?

27 Nov 2019

Contributed by Lukas

Should you use the amount you sweat during exercise as a barometer of good your workout was? Or is there a better way to assess progress? Here's the a...

How To Build Bigger, Stronger Biceps

26 Nov 2019

Contributed by Lukas

In this instalment of your Complete Guide To Building muscle, the guys from Physique Development, and I talk all about the bicep and how you can train...

Reverse Dieting, The Best Ab Exercises, How To Lose Weight Without Counting Calories, And More...

25 Nov 2019

Contributed by Lukas

Should you reverse diet to increase your metabolism? What are the best ab exercises? And how do you create a calorie deficit without obsessing over ca...

Cheat Reps, Snacking, Exercising Too Much, And More...

24 Nov 2019

Contributed by Lukas

All 6 episodes of this week's podcast in one: * Creating An Evening Routine (00:56) * Can Cheat Reps Help You Build More Muscle? (09:19) * Full Range ...

Training Frequency: How Often Should You Work Out?

23 Nov 2019

Contributed by Lukas

Training frequency is an important variable for maximising hypertrophy. So how often should you work-out to build muscle? Here's what the science says...

Should You Stop Snacking To Avoid Gaining Weight? What 13 Studies Say

22 Nov 2019

Contributed by Lukas

Should you stop snacking to avoid weight gain? Some say, "YES!" But does the research agree? Here's what 13 studies say about snacking and body weight...

Exercising But Gaining Weight? Why More Isn't Always Best

21 Nov 2019

Contributed by Lukas

If you're working out to shed a few pounds, putting on weight might make you feel like giving up. But here's why you're exercising but gaining weight....

Full Range Of Tension: Is This The Optimal Way To Build Muscle?

20 Nov 2019

Contributed by Lukas

Which is best for building muscle? A 'full range of motion' or 'constant tension'? Or is 'full range of tension' an unknown third option you should fo...

Can Cheat Reps Help You Build More Muscle?

19 Nov 2019

Contributed by Lukas

What's the truth about cheat reps? Coaches tell you to avoid them, but bodybuilders use them all the time. So who's right? Here's what the science say...

Creating An Evening Routine To Kickstart Your Day And Fuel Fat Loss

18 Nov 2019

Contributed by Lukas

Here's a simple five-step evening routine that will help kickstart tomorrow, keep you on track with your fitness goals, and make you more productive. ...

The Top 40 Instagram Fitness Accounts, High Volume Training, Staying On Track As A Busy Parent, And More...

17 Nov 2019

Contributed by Lukas

All 6 episodes of this week's podcast in one: * How To Lose Weight As A Busy Parent (00:56) * Top 20 Evidence-Based Nutrition Instagram Accounts (34:5...

High Volume Training For Hypertrophy: My N=1 Experiment

16 Nov 2019

Contributed by Lukas

Does high volume training work? Or does it lead to burnout and leave you with sub-par results. Here's an insight into my own training and a small expe...

Top 20 Fitness Instagram Accounts You Should Follow To Get In Shape

15 Nov 2019

Contributed by Lukas

It's hard to know who to follow for reliable training advice. So here's 20 Fitness Instagram Accounts you should follow to build muscle and get in sha...

Push To Pull Ratio: Is There An Optimal Way To Train?

14 Nov 2019

Contributed by Lukas

You'll see the “push to pull ratio” in many workout programmes. Some advocate a 1:1, others 1:2, or 1:3. But does balancing push and pull volume m...

Travel And Fitness: 4 Tips To Stay On Track While Abroad

13 Nov 2019

Contributed by Lukas

To avoid letting your next trip abroad send your diet into a downward spiral, use these travel fitness tips to help keep you on track and making progr...

20 Evidence-Based Nutrition Accounts You Should Follow On Instagram

12 Nov 2019

Contributed by Lukas

With so much nutrition advice on Instagram, it's hard to tell the good from bad. So here's 20 Evidence-Based Nutrition Instagram Accounts you should f...

How To Lose Weight And Get In Shape As A Busy Parent

11 Nov 2019

Contributed by Lukas

It's not always easy to make your health goals a priority while you're juggling the demands of parenthood, so I interviewed Rob Alexander-Turner from ...

Fat Gain Overeating, Controlling Hunger, The Keto Diet, And More...

10 Nov 2019

Contributed by Lukas

All 6 episodes of this week's podcast in one: * How Much Fat Can You Gain In A Day? (00:56) * How To Control Hunger For Weight Loss (12:52) * How To U...

How Much Protein Do Women Need To Build Muscle?

09 Nov 2019

Contributed by Lukas

Ladies, you may be training hard, but are you getting enough protein to build muscle? Here's a guide to how much protein women really need. To access ...

Why Keto Sucks For Building Muscle

08 Nov 2019

Contributed by Lukas

Can your body run on virtually no carbs and still perform efficiently in the gym? Or does the keto diet suck for building muscle? Listen in for the an...

Building an Online Business, Clean Vs Dirty Bulk, Game Changers, And More... (Listener Q&A)

07 Nov 2019

Contributed by Lukas

In this episode of the show I delve into your questions and get to the heart of the things that are on your mind. Covering everything from form tips, ...

How To Unfuck Yourself And Create A Positive Mindset

06 Nov 2019

Contributed by Lukas

Achieving goals can be a mind-fuck. So it's time to Unfuck Yourself with Gary John Bishop's 7 ways to rid yourself of negative self-talk and start win...

How To Control Hunger For Weight Loss

05 Nov 2019

Contributed by Lukas

The #1 challenge people face when losing weight is an inability to control hunger. If you have trouble sticking to your diet, you'll want to listen to...

How Much Fat Can You Gain In A Day?

04 Nov 2019

Contributed by Lukas

How much fat can you gain in a day of overeating? If you want to know why one day of bingeing isn't as bad as you might think, listen to this episode ...

Glute Training, Understanding Your Genetic Potential, Muscle Soreness, And More...

03 Nov 2019

Contributed by Lukas

All 6 episodes of this week's podcast in one: 30 Day Lean Life Kickstarter Challenge. Physiology And Practical Strategies Of Building Bigger Glutes I...

How To Maintain Body Fat While Eating More Food

02 Nov 2019

Contributed by Lukas

Trying to maintain your ideal level of body fat is hard. If you want to hold on to your results and not let things slip, listen to this episode of the...

Why You're Not Gaining Muscle: A 5 Step Checklist

01 Nov 2019

Contributed by Lukas

Not seeing the lean muscle you hoped for? This podcast explains the 5 most common reasons why you're not gaining muscle and what to do about it. To ac...

How Much Muscle Can You Gain Naturally?

31 Oct 2019

Contributed by Lukas

If you want to know how to predict your genetic potential, listen to the is episode of the show. Discover how much muscle you can build naturally, wit...

Is Muscle Soreness A Sign Of A Good Workout?

30 Oct 2019

Contributed by Lukas

Does muscle soreness equal muscle growth? Discover why muscle soreness may not be reliable marker of muscle growth or a sign of a good workout. To fin...