Lean Life Radio

The Physiology And Practical Strategies Of Building Bigger Glutes

29 Oct 2019

Contributed by Lukas

In the 4th instalment of the Complete Guide To Building Muscle, learn all about the physiology and practical strategies needed for building bigger glu...

The Best Beginner's Workout: Your 30 Day Lean Life Kickstarter Challenge

28 Oct 2019

Contributed by Lukas

If you're looking for a simple, effective beginner's workout plan, listen to this episode of the podcast. Begin your 30 Day Lean Life Kickstarter Chal...

Range Of Motion, Workout Recovery, "Push Pull Legs", Deloads, And Drop Sets

27 Oct 2019

Contributed by Lukas

All 6 episodes of this week's podcast in one: Range Of Motion: Training For More Muscle And Less Joint Pain 6 Ways To Maximise Workout Recovery The C...

What Are Drops Sets And Supersets? Do You Need Them To Build Muscle?

26 Oct 2019

Contributed by Lukas

Undoubtedly, you've heard about drop sets, supersets, and the like. But do they work, or is it extra training complexity you can ignore? Here's your a...

What Is A Deload Week And Do You Need One?

25 Oct 2019

Contributed by Lukas

A deload week is a planned period of recovery. In this episode of the podcast. find out when, why, and how to deload effectively to build muscle and g...

Push Pull Legs: The Best Training Split For Building Muscle?

24 Oct 2019

Contributed by Lukas

If you want to know why push, pull, legs is a great training split to build muscle and get stronger, then you want to listen to this episode of the po...

Stop Trying To Have A Great Workout

23 Oct 2019

Contributed by Lukas

Is your desire to have a great workout every time you set foot in the gym the best way to build muscle and lose fat, or a recipe for mediocrity? Find ...

6 Ways To Maximise Workout Recovery And Build More Muscle

22 Oct 2019

Contributed by Lukas

Here are the steps you need for effective workout recovery. Focus on these 6 things to maximise your efforts in the gym, build muscle, & achieve your ...

Range Of Motion: Training For More Muscle And Less Joint Pain

21 Oct 2019

Contributed by Lukas

Do you know why it's vital to understand active range of motion if you want to build muscle and reduce joint pain? If not, listen to this episode of t...

Stress, Glycogen, And The Hidden Calories Stopping You Losing Fat

20 Oct 2019

Contributed by Lukas

All 5 episodes of this week's podcast in one: Why Stress Is Necessary For A Healthy Life What Are The Benefits Of Coaching? The Role Of Glycogen In W...

Can You Still Build Muscle As You Get Older?

19 Oct 2019

Contributed by Lukas

Is it harder to build muscle as you get older? If so, what's actually working against you and what can you do about it? In this episode of the show, y...

Hidden Calories And Health Halos: The Reason You're Not Losing Fat

18 Oct 2019

Contributed by Lukas

You're eating healthy food and hitting the gym 3-5 times a week, so why aren't you losing body fat? It could be to do with hidden calories and the hea...

The Role Of Glycogen In Weight Loss

17 Oct 2019

Contributed by Lukas

Are you confused as to why your weight spikes each day? It might be as a result of changes in your glycogen levels. In this episode of the show, you'l...

What Are The Benefits Of Coaching?

16 Oct 2019

Contributed by Lukas

What's the point of having a coach? Why not go it alone? Well, there's a reason the greatest sportsmen and women have coaches. And there's a reason Lu...

Training Volume For Maximum Muscle Growth With Mike Israetel

15 Oct 2019

Contributed by Lukas

In this episode of the show, Mike Israetel provides a detailed insight into the training volume methodology for hypertrophy, he and his team have deve...

Why Stress Is Necessary For A Healthy Life

14 Oct 2019

Contributed by Lukas

It might seem counterintuitive to link stress with a healthy life, but it's true. A certain amount of stress is undoubtedly a good thing. And in this ...

Does Dairy Cause Acne? Can You Build Muscle In a Deficit? Why Is Your Squat Not Building Quads? And More...

13 Oct 2019

Contributed by Lukas

All 5 episodes of this week's podcast in one: Does Dairy Cause Acne? Can You Build Muscle In A Deficit? And Should You Try It? Ditch Dumbbell Flys Fo...

Does Dairy Cause Acne?

12 Oct 2019

Contributed by Lukas

Could dairy really be the cause for your acne breakout in adulthood? In this episode of the podcast, discover what's causing your skin issues and why ...

Can And Should You Try To Build Muscle In A Calorie Deficit?

11 Oct 2019

Contributed by Lukas

Can you build muscle in a calorie deficit? Or is it simply something for the lucky and the genetically gifted? And even if you can, SHOULD you? Tune i...

Ditch The Dumbbell Fly For A Bigger Chest

10 Oct 2019

Contributed by Lukas

The dumbbell chest fly is a popular exercise in training programmes, the world over. But is it a fundamentally flawed exercise you should avoid if you...

Why Resistance Training And Protein Are Crucial For Avoiding Muscle Loss

09 Oct 2019

Contributed by Lukas

Losing muscle while dieting is a real concern. Resistance training and protein are fundamental to maintaining your hard-earned gains. Tune in to disco...

Advanced Training & Nutrition Strategies For Hypertrophy With Luke Hoffman

08 Oct 2019

Contributed by Lukas

In this episode of the show, Luke Hoffman provides a detailed insight into his coaching approach ​that delivers industry-leading transformations. In...

Why Your Squat Sucks For Building Bigger, Stronger Quads

07 Oct 2019

Contributed by Lukas

Is the squat the best exercise for building bigger, stronger quads? How do you know if it's an exercise you should be doing? And how can you stop suck...

Motivation, Priority Body Parts, Negatives Of Training, And More...

06 Oct 2019

Contributed by Lukas

Here's all 4 mini-episodes of this week's podcast, one. Including: How To Build Motivation And Achieve Your Goals Consistently Adjusting Your Trainin...

My 4 Week Aggressive Fat Loss Protocol

05 Oct 2019

Contributed by Lukas

Over the last 3 months I've been in a specific muscle building phase. Now is the time to switch that up and follow an aggressive 4 week diet. Tune in ...

The Positives And Negatives Of Training

04 Oct 2019

Contributed by Lukas

Are there any downside to training? Or is it all muscles, heavy weights, and PB's? In this episode of the podcast, I take a brief look at some of the ...

Adjusting Your Training To Focus On Priority Muscles

03 Oct 2019

Contributed by Lukas

Do you need to adjust your training and focus on a specific set of muscles, but aren't sure where to start? Tune in to this episode of the podcast, an...

How To Build Motivation And Achieve Your Goals Consistently

02 Oct 2019

Contributed by Lukas

Motivation can be hard to come by. A fleeting and cruel mistress, often deserting you for days and weeks in your hour of need. Finding a way to build ...

All Your Training And Nutrition Questions Answered With Body Sculptor Ben

01 Oct 2019

Contributed by Lukas

In this bumper episode of the podcast, Ben Honour-Smith (aka Body Sculptor Ben) and I answer all your training and nutrition questions. Covering topic...

Building Bigger, Stronger, Quad Muscles With The Physique Development Team

30 Sep 2019

Contributed by Lukas

The Complete Guide To Building Muscle: Part 3 Quads In this instalment of your complete guide to building muscle, I talk with the Physique Development...

Pre Workout Energy Drinks, The Pump, Journaling, And Making Meal Plans

29 Sep 2019

Contributed by Lukas

Here's all of this week's podcasts in one episode for your listening pleasure. Everything from energy drinks, to the pump, journaling, and how to make...

How To Create An Awesome Meal Plan From Scratch

28 Sep 2019

Contributed by Lukas

Meal plans can be the most pointless tool for losing weight when done wrong. But used in the right way, they can be a helpful aid for optimising your ...

How I Use Journaling To Get Shit Done

27 Sep 2019

Contributed by Lukas

Journaling has been a powerful tool for improving my organisation and productivity. And it can be an equally useful approach to help you achieve your ...

Is "The Pump" Critical For Building Muscle?

26 Sep 2019

Contributed by Lukas

Was Arnie right? Is "The Pump" like an orgasm in the gym? It's one of those phrases you'll hear in gyms the world over. But is it necessary for buildi...

Are Energy Drinks A Good Pre Workout Choice?

25 Sep 2019

Contributed by Lukas

Energy are typically discussed in relation to artificial sweeteners and their alleged harmful effects on health. But what about energy drinks as a pre...

Understanding Meal Timing For Your Health With Alan Flanagan

24 Sep 2019

Contributed by Lukas

It's easy to say that nothing matters beyond a calorie deficit. But when it comes to managing hunger and optimising health, there's more to take into ...

Corporate Manager To Online Fitness Coach: The Story Of Iron Paradise Fitness

23 Sep 2019

Contributed by Lukas

In this Episode of the podcast it was my turn to be interviewed for a change. And it was great fun. In the interview, I talked with Juliann Hierro abo...

Saturated Fats, Protein Powder, Hunger, Body Dysmorphia, And More

22 Sep 2019

Contributed by Lukas

This episode of the podcast has 5 episodes from this week wrapped up in a nice, neat package for your listening pleasure. So sit back and enjoy over a...

Are You Hungry Or Is It Habit?

21 Sep 2019

Contributed by Lukas

When you're in a calorie deficit, hunger is inevitable at some point. But are some of those hunger pangs merely ingrained habits, rather than genuine ...

The 3 Reasons You Struggle With Any Exercise

20 Sep 2019

Contributed by Lukas

If you struggle with an exercise it can be frustrating. Like you're never moving forward and are always stuck at square one. In my experience, your st...

How I Dealt With Body Dysmorphia

19 Sep 2019

Contributed by Lukas

I'm no expert in body dysmorphia, but I have (and still do) experience it to some degree. I don't profess to have any of the answers, but maybe sharin...

Protein Powder Supplement Recommendations

18 Sep 2019

Contributed by Lukas

What protein powder should you buy? Should you pick whey or casein? How about isolate vs concentrate? Will soy protein give you man boobs? In this epi...

Are All Fats Created Equally? And When Should You Adjust Your Training Programme?

17 Sep 2019

Contributed by Lukas

If a calorie is a calorie, are all fats created equally too? And if you've been following your trining programme for a few months, how do you know whe...

Gut Health Fact And Fiction With Gabrielle Fundaro

16 Sep 2019

Contributed by Lukas

The subject of gut health is being discussed with increasing frequency. And with that comes the rise of gurus and so-called experts, peddling mis-info...

Trigger Foods, Macro Splits, Setting Your Calorie Surplus, And More...

15 Sep 2019

Contributed by Lukas

This episode of the podcast is all 6 episodes from this week wrapped up in a nice, neat package for your listening pleasure. So sit back and enjoy an ...

How To Adjust Your Training While Travelling

14 Sep 2019

Contributed by Lukas

Do you struggle to maintain your training routine while travelling? Living out of hotels seems to throw a spanner in the works all too often. In this ...

Carb Timing: What's The Best Strategy?

13 Sep 2019

Contributed by Lukas

When it comes to carb timing there might be an optimal approach that fuels your training and provides a small (but significant) body composition benef...

Top Tips To Increase Protein Intake

12 Sep 2019

Contributed by Lukas

If you struggle to hit your protein targets, this episode of the podcast is for you. Listen in and discover my top tips for increasing your protein in...

What Calorie Surplus Do You Need To Build Muscle?

11 Sep 2019

Contributed by Lukas

A calorie surplus is arguably the most optimal way to build muscle. But what amount of a surplus is best for building muscle? And how do you avoid get...

The Perfect Macro Split For Fat Loss

10 Sep 2019

Contributed by Lukas

Doe the perfect macro split exist, or is it just a myth that people with a hidden agenda want you to believe. in this episode of the podcast you get t...

Should You Eliminate Trigger Foods From Your Diet?

09 Sep 2019

Contributed by Lukas

Should you remove those foods that trigger overeating from your your diet? In this episode of the podcast I answer that exact question and give you an...

Training Plateaus, Calorie Tracking, Training Intensity, And More: This Weeks Podcasts In One Episode

08 Sep 2019

Contributed by Lukas

This episode of the podcast is all 6 episodes from this week wrapped up in a nice, neat package for your listening pleasure. So sit back and enjoy an ...

Is The Vegan Diet The Healthiest Way To Eat?

07 Sep 2019

Contributed by Lukas

Is the vegan diet the healthiest way to eat? Or can you still it animal products and still be just as, if not more, healthy? In this episode of the po...

Are Glucose Spikes A Cause For Concern?

06 Sep 2019

Contributed by Lukas

Are glucose spikes throughout the day something you should be concerned about and aim to reduce? If you've ever wanted to know the answer to that ques...

The MNU 6 Components Of Optimal Health

05 Sep 2019

Contributed by Lukas

What is optimal health? How would you define it? To me, it's about more than weight loss and six packs. In fact, there are 6 components you need to co...

How Hard Should You Train? Your Guide To Training Intensity

04 Sep 2019

Contributed by Lukas

How hard should you push yourself when you train? Should it be an all out, max effort each and every time? Or should you have a more measured and stru...

Calorie Tracking Methods You Might Not Know

03 Sep 2019

Contributed by Lukas

You might associate weight loss with having to count calories. And you might even think you have to track everything down to specific macros. But the ...

What To Do If Your Lifts Aren't Progressing

02 Sep 2019

Contributed by Lukas

Sometimes you push hard in the gym, week after week, but still your lifts don't progress. So what should you do? Tune in to this episode of the podcas...

Does Alcohol Inhibit Muscle Growth?

31 Aug 2019

Contributed by Lukas

Does alcohol inhibit your ability to build muscle and sculpt a leaner, healthier body?. In this episode of the podcast, you'll discover the exact answ...

How Your Work Environment Is Stopping You Losing Weight

30 Aug 2019

Contributed by Lukas

Your work environment is a minefield of temptation. And a place where your diet and progress could really go off the rails. In this episode of the pod...

The Hard Gainer's Guide To Building Muscle

29 Aug 2019

Contributed by Lukas

Do you feel like you're a hard gainer? That, no matter how hard you try, you can't build muscle and make progress? If you do, listen into this ep...

Is There Any Benefit To 1 Rep Max Training?

28 Aug 2019

Contributed by Lukas

Is there any point to 1 Rep Max Training beyond looking great on social media? Does it help build muscle? Or is a pointless exercise you should avoid ...

The Keys To Building A Bigger, Stronger Chest

27 Aug 2019

Contributed by Lukas

The Complete Guide To Building Muscle: Part 2 Chest In this instalment of your complete guide to building muscle, I talk with the Physique Development...

Are You Someone Who Can't Lose Weight Quickly?

26 Aug 2019

Contributed by Lukas

Do you want to lose weight quickly but can't seem to make it happen? This is just one of the listener questions I'm answering in this episode of the p...

Steroids, Sleep, Self-Doubt, Weekend Binging, And More: All This Week's Podcasts In One

25 Aug 2019

Contributed by Lukas

In this episode you can listen to every podcast from this week in one extended length show. Steroids, Sleep, Self-Doubt, Weekend Binging, Injury Preve...

4 Ways To Reduce Your Risk Of Injury

24 Aug 2019

Contributed by Lukas

Injuries are a pain in the ass. So preventing them happening should be a priority. In this episode of the show, you'll discover 4 practical ways of pr...

How To Avoid The Weekend Binge

23 Aug 2019

Contributed by Lukas

Does the weekend fill you with anxiety, fear, and dread? Managing your nutrition feels like an impossible task with tempting treats and social events ...

How To Overcome Crippling Self-Doubt

22 Aug 2019

Contributed by Lukas

Are you riddling with crippling self-doubt when it comes to training and nutrition? Ensure if you're eating the right foods, at the right times? Ot ma...

Solving Your Sleep Deprivation In A Calorie Deficit

21 Aug 2019

Contributed by Lukas

Sleep deprivation in a calorie deficit is common. Often the lack of calories can mess up your sleep pattern and result in restless nights. But it has ...

My Views On Steroid Use

20 Aug 2019

Contributed by Lukas

Steroid use is becoming more and more prevalent in society and professional sport. So in this episode of the show, I give you my views on steroids and...

How To Lose Weight With A Busy Work Schedule

19 Aug 2019

Contributed by Lukas

Losing weight while working a busy job can be tough. Tracking calories and being regular with your training can feel like an impossible task. So in th...

BCAAs Build Muscle. The Research Proves It

17 Aug 2019

Contributed by Lukas

BCAAs are like the Marmite of supplements. Either you love them or you hate them. But do they work? Do they build muscle as advertised? There's certai...

Are Probiotics Essential For Gut Health?

16 Aug 2019

Contributed by Lukas

Gut health is a growing area of research in the fitness industry. And navigating your way around probiotics, prebiotics, and a vast array of supplemen...

Is Microwaving Your Food Good Or Bad For Your Health?

15 Aug 2019

Contributed by Lukas

Does microwaving your food destroy the nutrient content of your food and impact your health. That's the question I'm answering on this episode of the ...

My Plans To Build Muscle In 12 Weeks

14 Aug 2019

Contributed by Lukas

In this episode of the podcast, I delve into my plans to build as much muscle as possible over the next 12 weeks. Listen in to get a real insight to m...

Sarcopenic Obesity: Why You Should Be Taking This Disease Seriously

13 Aug 2019

Contributed by Lukas

You might not have heard of sarcopenic obesity, but it's a disease you need to pay attention too, sooner rather than later. In this episode of the pod...

How To Avoid Snacking Out Of Boredom, Pre Workout Nutrition, And More

12 Aug 2019

Contributed by Lukas

Listen to this episode as I delve into my inbox to answer your questions. Discover my 8 top tips for avoiding mindless snacking, pre-workout nutrition...

What Body Fat Percentage Can You Realistically Maintain?

10 Aug 2019

Contributed by Lukas

Can you maintain shredded abs all year? Or can you only buy a one-way ticket to Shredsville? In this episode of the podcast, you'll discover the facto...

Do You Need To Track Calories Or Macros?

09 Aug 2019

Contributed by Lukas

Do you need to track calories or macros to lose weight and build muscle? You might even wonder what the difference is. In this episode of the podcast,...

How Frequently Should You Train Abs To Get A Six Pack?

08 Aug 2019

Contributed by Lukas

Getting six pack abs can be tough. And it's even harder to maintain it. So just how frequently should you train your abs to achieve the look you want?...

How To Use Journaling To Achieve Your Fitness Goals

07 Aug 2019

Contributed by Lukas

Journaling doesn't sound like an important aspect of achieving your fitness goals. But, in reality, it could be the one thing that helps you stick to ...

Weight Loss Plateaus: What To Do When Fat Loss Stops

06 Aug 2019

Contributed by Lukas

Are weight loss plateaus real? If so, how do you get through them, or even prevent them in the first place. In this episode of the podcast, you'll dis...

The Truth About Mass Gainers, Training Heavy vs Light, And More...

05 Aug 2019

Contributed by Lukas

Will mass gainers help you build muscle? If so, are they worth the money, or is there another option? And when it comes to training, should you train ...

Lose Fat And Build Muscle The Vegan Way (with Jaxon Burton)

03 Aug 2019

Contributed by Lukas

Body recomposition as a vegan can be challenging. But with the right approach to nutrition, it's 100% possible. In this episode of the podcast, I inte...

Muscle Memory: Is It Real And How Does It Work?

02 Aug 2019

Contributed by Lukas

Muscle memory might sound like something straight out of Bro-Science 101. But it's REAL and in this podcast, you'll find out exactly how it works. Lis...

How To Build Atomic Habits For Sustainable Weight Loss

01 Aug 2019

Contributed by Lukas

In his book, Atomic Habits, James Clear reveals practical strategies of how to form good habits, break bad ones, and achieve your goals with ease. Lis...

Collagen Protein: A Waste Of Money For Building Muscle?

31 Jul 2019

Contributed by Lukas

Collagen proteins are highly prevalent in skin, muscles, bone and cartilage. But is collagen protein supplementation the best option for building musc...

Your Complete Guide To Building Muscle: Lats (Part 1 of 12)

30 Jul 2019

Contributed by Lukas

Here's Part 1 of your Complete Guide To Building Muscle. A 12 part series to help you build your best body ever. Listen in, as I team up with Austin C...

Is The Fat Burning Zone Real? Should Vegans Take Creatine? And More...

29 Jul 2019

Contributed by Lukas

If you're going to do cardio, should you train in the fat burning zone, or is it a pointless exercise (excuse the pun). And should vegans take creatin...

The 5 Best Tricep Exercises For Stronger Defined Arms

27 Jul 2019

Contributed by Lukas

To build stronger, more defined triceps you need to select the most effective exercises for YOU. So here's 5 of the best tricep exercises for you to t...

Overcoming Social Media Anxiety With Nick Whiteman

26 Jul 2019

Contributed by Lukas

Social media anxiety and concerns over body image affect us all, even men. So in this episode of the show, I talk to coach Nick Whiteman about the mal...

Could Understanding RER Help You Burn More Fat?

25 Jul 2019

Contributed by Lukas

The RER (Respiratory Exchange Ratio) determines if you're burning mainly carbohydrate or fat at any given time. But is this important and should you c...

How To Fix Your Muscle Imbalance In 3 Simple Steps

24 Jul 2019

Contributed by Lukas

Your muscle imbalance can feel frustrating and difficult to correct. It might even be causing you injury, or preventing you from building muscle. But ...

Should You Drink A Protein Shake Before Bed? The Evidence-Based Answer

23 Jul 2019

Contributed by Lukas

You don’t need protein before bed to build muscle, but research shows it could help. Listen in to find out how to optimise your protein intake for m...

The Best Macro Breakdown For Your Body Type (And More)

22 Jul 2019

Contributed by Lukas

In this episode, I take 2 questions from my email inbox and delve in to real world example of how to overcome issues with dieting. I discuss the best ...

The Psychological Effects Of Dieting: How To Avoid Being Trapped By Your Diet

20 Jul 2019

Contributed by Lukas

Knowing what to do after you reach your dieting goal can be a mystery. You might even be frightened of eating more calories, for the fear of putting o...

How To Improve Your Bench Press In 5 Simple Steps

19 Jul 2019

Contributed by Lukas

A weak bench press might be holding you back from building muscle and a great chest. In this podcast you'll learn 5 ways to improve your bench press. ...

Fruits For Fat Loss: 6 Fruits That Could Help You Lose Weight

18 Jul 2019

Contributed by Lukas

Eating nutrient-dense, high volume, low calorie foods (like fruit) may help you manage a calorie deficit. Find out why these 6 fruits are great for fa...

Fuelling For CrossFit Performance And Health With Jonny Landels

17 Jul 2019

Contributed by Lukas

CrossFit has been surrounded by nutrition myths and misconceptions for some time. In this episode of the show, I talk to nutritionist and CrossFit coa...

8 Ways To Reduce Appetite And Hunger

16 Jul 2019

Contributed by Lukas

Losing weight and reducing calories often leads to increased appetite and severe hunger. So here's 8 ways to reduce your appetite, to diet successfull...