Lean Life Radio

Listener Q&A: Aggressive Weight Loss, Body Fat Measurements, and More

15 Jul 2019

Contributed by Lukas

In this episode of the podcast, I'm delving into your questions and solving YOUR specific problems. In this Q&A I cover everything from what to do whe...

Should You Increase Cardio Or Decrease Calories While Dieting?

13 Jul 2019

Contributed by Lukas

When your diet stalls, should you increase cardio or decrease calories? The simple guidelines in this podcast will help you make the best decision, ea...

How Much Protein Can The Body Absorb In One Meal?

12 Jul 2019

Contributed by Lukas

There's a long-held belief that 20-30g is the limit of how much protein the body can absorb. In this podcast you'll discover the real truth behind the...

The Benefits Of Caffeine For Building Muscle

11 Jul 2019

Contributed by Lukas

If you've ever wondered what the benefits of caffeine are, and how it could help you build more muscle, you need to listen to this episode of the podc...

Nutrition For Endurance Sports With Rabin Das

10 Jul 2019

Contributed by Lukas

Fuelling for endurance training and endurance sport is very different to building muscle and losing weight. In this episode of the show, I talk to nut...

How To Build Muscle On A Vegan Diet With Nick Whiteman

09 Jul 2019

Contributed by Lukas

Building muscle on a vegan diet can be tough. But it's not impossible. In this episode of the show, I talk to coach Nick Whiteman about how to live a ...

How Mindfulness Can Help You Achieve Your Weight Loss Goals With Jayne O'Toole

08 Jul 2019

Contributed by Lukas

Mindfulness and mindful eating practices can help you achieve your weight loss goals, while improving self-confidence and body image. In this episode ...

6 Ways To Sleep Better Than Ever Before

06 Jul 2019

Contributed by Lukas

Learning how to sleep better can help you build muscle & lose weight. So here's 6 ways to improve your sleep for better recovery, more energy, and les...

Why You're Counting Calories And Not Losing Weight

05 Jul 2019

Contributed by Lukas

If you're not losing weight counting calories, this is the podcast for you. Here's 6 common mistakes you might be making that are super easy to correc...

Be An Informed Eater Not An Intuitive Eater With Nick Whiteman

04 Jul 2019

Contributed by Lukas

Intuitive Eating is a concept I'm sure you've heard of. But while it sounds like a great way to live, it can be hard to put the skills in place to do ...

What's The Best Protein Powder For Weight Loss And Building Muscle

03 Jul 2019

Contributed by Lukas

Knowing which is the best protein powder to lose weight and build muscle is a challenge. With so many options it can be extremely confusing. Until now...

The Importance Of Self-Care Gratitude And Body Image With Dr. Emilia Thompson

02 Jul 2019

Contributed by Lukas

In this episode of the show, I interview Dr Emilia Thompson about the importance of self-care, mindful eating, and positive body image. To find out mo...

Why You Should Change Your Perception Of Diet Restriction

01 Jul 2019

Contributed by Lukas

Diet restriction conjures up feelings of a poor relationship with food. But as long as you think about it in the right way, restriction can be positiv...

Why You're Super Active And Not Losing Weight

29 Jun 2019

Contributed by Lukas

Living an active lifestyle, but struggling to lose weight? It's a pretty common occurrence. In this episode of the show, discover the reasons you're a...

Exercise Order: Does It Matter For Hypertrophy?

28 Jun 2019

Contributed by Lukas

Ever wondered if the order you perform exercises can impact the results of your workout?In this episode of the show, discover the science behind exerc...

Is It Ok To Workout With Sore Muscles?

27 Jun 2019

Contributed by Lukas

Got sore muscles? Unsure if you should train? Discover if you should workout with sore muscles or if you need to allow your body to rest and recover. ...

Why You're Hungry After Working Out And How To Avoid Overeating

26 Jun 2019

Contributed by Lukas

You've just started training and now you're more ravenous than ever. Feeling hungry after working out is a beast you find difficult to tame. Until now...

Building More Muscle With The Hypertrophy Coach

25 Jun 2019

Contributed by Lukas

Joe Bennett (The Hypertrophy Coach) has worked with some of the best in the business, when it comes to building muscle. And in this episode of the sho...

Mini Cut Guide: How To Build Muscle And Stay Lean

24 Jun 2019

Contributed by Lukas

Could a mini cut help you build muscle while staying lean? Maybe. Listen in to find out what a mini cut is and discover the tools to do it right. It c...

15 Ways To Lose Weight Working Full-Time

22 Jun 2019

Contributed by Lukas

Trying to make health and fitness a priority with the pressure of work can be tough. So here's 15 ways you can lose weight while working full-time. Di...

How To Create Lasting Behaviour Change For Successful Weight Loss (with Louise Bang)

21 Jun 2019

Contributed by Lukas

Behaviour change is a crucial, yet often forgotten aspect of weight loss. And a lack of it could mean you fail to sustain the progress you've made. In...

How Long Should You Rest Between Sets To Build Muscle?

20 Jun 2019

Contributed by Lukas

If you want to know what the latest research says about how long you should rest between sets to build muscle, then you want to listen to this episode...

No Energy To Workout? The 4 Reasons You're Too Tired To Train

19 Jun 2019

Contributed by Lukas

Having no energy can limit your ability to train hard and build muscle. But what's causing it might be a mystery. So here's 4 reasons why you have no ...

The Science Of Eating More To Lose Weight

18 Jun 2019

Contributed by Lukas

Weight loss is easy. Reduce calories and move more. But some say it's best to eat more to lose weight. So is there truth to this seemingly backwards l...

How Much Weight Can You Safely Lose In A Month?

17 Jun 2019

Contributed by Lukas

Fad diets may claim 10kg weight loss in a month is possible, but is it safe? If not, how much weight can you lose in a month without damaging your hea...

The Top 8 Reasons To Do Total Body Workouts

15 Jun 2019

Contributed by Lukas

Total body workouts are a great place to start with your workout routine, especially if you're a beginner. In this episode of the podcast, discover th...

Does Training To Failure Build More Muscle?

14 Jun 2019

Contributed by Lukas

Does training to failure all the time automatically equal more muscle? Or is your constant need to push yourself to the limit working against you? In ...

Reach Your Fitness Goals In 7 Easy Steps. What Starting Iron Paradise Fitness Taught Me About Building Your Best Body Ever

13 Jun 2019

Contributed by Lukas

Want to lose a few pounds, build some muscle, or simply live a healthier life? Here are seven things I learned from starting Iron Paradise Fitness tha...

Should I Skip Breakfast To Lose Weight Faster? What 14 Studies Say

12 Jun 2019

Contributed by Lukas

Should I skip breakfast to lose weight faster? Some say yes. Others no. But who's right? In this episode, you'll discover what 14 studies say about wh...

Is Saturated Fat Good For You? What 20 Studies Have To Say

11 Jun 2019

Contributed by Lukas

If you believe fat makes you fat, then you might think saturated fat bad for your diet and health. But is that true? Or is saturated fat good for you?...

Does Meal Frequency Matter For Fat Loss And Building Muscle?

10 Jun 2019

Contributed by Lukas

Does meal frequency matter? Some say it does, as it stokes the metabolic fire to burn fat and helps retain muscle. But is it just BS? In this episode,...

The Best Way To Lose Weight Over 40

08 Jun 2019

Contributed by Lukas

Why is it so much harder to lose weight over 40? Is there something you need to adjust or tweak with your nutrition? Or is it simply the case that Mot...

How To Track Your Workouts To Keep Getting Stronger

07 Jun 2019

Contributed by Lukas

When it comes to building muscle, you need to workout. And you'll need to get stronger over time as well. So in this podcast, you'll discover how to t...

Can You Get Rid Of Cellulite By Working Out And Eating Healthily?

06 Jun 2019

Contributed by Lukas

There’s nothing wrong or abnormal about having cellulite. You are not ugly, disgusting, inferior, or broken because of it. But, I understand you sti...

How Often Should You Weigh Yourself On A Diet?

05 Jun 2019

Contributed by Lukas

How often should you weigh yourself? Daily? Weekly? Never? Everyone seems to have a different answer. But is there an ideal approach that will help yo...

The Top 5 Nutrition Myths Stopping You Losing Weight

04 Jun 2019

Contributed by Lukas

In this podcast, you're going to discover the real truth about the 5 common nutrition myths that are stopping you losing weight. Everything from ...

Is Rapid Weight Loss Dangerous? What 8 Studies Say

03 Jun 2019

Contributed by Lukas

You might associate rapid weight loss with trends, fads, and BS supplements. Talk of low adherence, muscle loss, weight regain, slow metabolisms, and ...

Can Fibre Help You Lose Weight?

01 Jun 2019

Contributed by Lukas

When it comes to losing weight, fibre is often confusing. On one hand you're told it's not that important. On the other, you're told it's the most imp...

How Much Should I Weigh? A Guide To Your Ideal Weight

31 May 2019

Contributed by Lukas

At one time or another you many have wondered, "How much should I weigh? But does the notion of an ideal weight even exist? Some say to use your BMI. ...

Creatine: 7 Of Your Most Common Questions

30 May 2019

Contributed by Lukas

Creatine is one of the most researched supplements in health and fitness. Despite that, unanswered questions fill your head. Trouble is, getting credi...

4 Weight Loss Tips For A Powerful Fat Burning Mindset

29 May 2019

Contributed by Lukas

If you're struggling to lose weight and keep it off, this podcast is for you. If you feel you've tried everything, but still the weight won't shift, t...

Is It Harder For Women To Lose Weight?

28 May 2019

Contributed by Lukas

Is it harder for women to lose weight? Have women truly drawn the shortest fat loss straw? From, gender differences to appetite, menstrual cycle to PC...

Can You Lose Weight While Eating Out? 7 Tips To Prove It's Possible

27 May 2019

Contributed by Lukas

Whether it's business lunches, social events, birthday parties, leaving dos, weddings, or a fucking Tuesday, it's all getting a bit much. Trying to lo...

Should You Weigh Food Cooked Or Raw To Track Calories Accurately

25 May 2019

Contributed by Lukas

Should you weigh food cooked or raw when tracking in MyFitnessPal? Start out on your voyage of fat loss discovery and it won't take long for this ques...

Are Artificial Sweeteners Worse Than Sugar?

24 May 2019

Contributed by Lukas

Believe everything you read and you’ll be forgiven for thinking a sip of diet soda is going to lead you to get fat and contract cancer. But is all t...

Descending Pyramid Training For Accelerated Muscle Gain

23 May 2019

Contributed by Lukas

You want to build muscle, fast. And your frantic Google search for the latest and greatest training techniques has led you to descending pyramid train...

How To Go Back To Normal Eating After Dieting

22 May 2019

Contributed by Lukas

When you’ve finished losing weight and you’ve achieved your goal, what do you do next? How do you adjust your calories? Should you reverse diet? A...

Optimising Your Nutrition For Injury Recovery

21 May 2019

Contributed by Lukas

At some point you're going to get injured. And it'll probably mean some time out of the gym. So what should you do with your calories and macros when ...

You Cant Fuck This Up!

20 May 2019

Contributed by Lukas

You can't fuck this up. Seriously, whatever your goal, you can't fuck up. So if you're doubting whether or not you have what it takes, listen in to th...

How To Break Through A Training Plateau

18 May 2019

Contributed by Lukas

Hitting a plateau with your training can be frustrating. You feel like you’re not improving at all. No strength gains. And no noticeable improvement...

Do You Need To Weigh Your Food To Lose Weight?

17 May 2019

Contributed by Lukas

Is it essential to weigh all your food in order to lose weight? Should you care if every morsel isn’t weighed out to the last gram? If you find the ...

My Struggles With Mental Health Dieting And Chasing The Perfect Body

16 May 2019

Contributed by Lukas

My own struggles with mental health have changed my view of what it truly means to be healthy. This is my personal story laid bare. Mental health is a...

How To Maintain Motivation While Dieting

15 May 2019

Contributed by Lukas

Maintaining motivation while dieting can be tough. One minute you’re riding high, the next you’re questioning whether it’s even worth it. So in ...

Questions From Quora: The Special Edition

14 May 2019

Contributed by Lukas

It's Episode 200 and we're celebrating with a bumper edition of Questions From Quora. All the weird and wonderful fitness questions from your favourit...

Do You Have To Eat Clean In A Calorie Surplus?

13 May 2019

Contributed by Lukas

Do you need to eat clean when you're in a calorie surplus to build muscle? Or is it the case you can completely let the reigns go? In this episode of ...

6 Ways To Avoid Running Out Of Energy While Dieting

11 May 2019

Contributed by Lukas

Running out of energy when dieting is common. Low on calories, low on energy, everything just seems an effort. But there are ways around it. And in th...

How to Stop Craving Sugar

10 May 2019

Contributed by Lukas

Are your sugar cravings killing your fat loss? If they are, now's the time to listen to this episode of the show and get the tips, tricks, and tactics...

How To Lose Body Fat Without Losing Muscle

09 May 2019

Contributed by Lukas

You want to lose some body fat, but not lose a bunch of muscle in the process. But how do actually make that happen. In this episode of the show I'm g...

4 Tips To Build Your Mind-Muscle Connection

08 May 2019

Contributed by Lukas

The mind-muscle connection... BS Bro-science or Real Science? Well, you might be surprised to hear, the mind-muscle connection is real. Not only that,...

8 Ways To Motivate Yourself To Lose Weight

07 May 2019

Contributed by Lukas

How do you motivate yourself to lose weight when the whole thing seems a bit shit and pointless? Your efforts to diet in the past have failed. Now you...

Balancing Progress And Adherence: The Art Of Dieting

06 May 2019

Contributed by Lukas

Sticking to a calorie deficit is hard. Too aggressive and you won't be able to stick to it. But if the deficit is too small, your progress might be sl...

How To Recover Faster From Your Workouts

04 May 2019

Contributed by Lukas

Recovery is one of the most important, but often over-looked aspects of your training. Get it wrong and you could be stuck making zero progress for go...

Getting Stronger And Building Muscle With Progressive Overload

03 May 2019

Contributed by Lukas

Progressive Overload is the most effective way to get stronger and build muscle. But most approach it randomly and with no structure... Not you after ...

How To Stop Making Bad Food Choices

02 May 2019

Contributed by Lukas

You start your diet with the best of intensions, but can't seem to help making food choices that take you way off track. The calorie deficit is under ...

How To Build Your Own Training Programme

01 May 2019

Contributed by Lukas

Being able to build your own workout programme is a bit of a skill. But it's also something that can be massively over complicated. In this episode of...

How To Lose 1LB A Week Consistently

30 Apr 2019

Contributed by Lukas

You've just started your weight loss journey and desperately want to see progress each week. So you've set the target of 1lb a week. But is that reali...

Fitbit Or Fitshit: How Important Are Your 10,000 Steps?

29 Apr 2019

Contributed by Lukas

Are activity trackers actually any good? And should you even care about busting your ass for those mythical 10,000 steps? Find out in this episode of ...

The Nutrition Blueprint For Building Muscle

27 Apr 2019

Contributed by Lukas

Here it is... Your blueprint for building the most amount of muscle possible in the shortest possible timeframe. Everything from calories, to macros, ...

How To Build The Body Of Bane And Look Like Tom Hardy

26 Apr 2019

Contributed by Lukas

You watched Batman and now you want a body like Bane and so does your other half. So the question is, how do you make it happen? Well, I've broken dow...

Why Clean Eating Might Be Bad For Your Health

25 Apr 2019

Contributed by Lukas

Could it really be the case that eating highly nutritious food all the time could be detrimental to health? In a certain scenario that might well be t...

How To Stop Binging And Ruining Your Diet

24 Apr 2019

Contributed by Lukas

And over-restrictive diet could be a binge eating time bomb waiting to go off. Thinking of foods as good and bad could be creating a negative relation...

What To Do When Your Diet Goes Off Track

23 Apr 2019

Contributed by Lukas

We've all been there. Things are going so well with the new diet. The weights falling off, but then... You fall off the wagon and undo all your hard w...

Calculating Your Calories The Super Simple Way

22 Apr 2019

Contributed by Lukas

So you wanna know how to calculate your calories to lose weight. But you're all tied up in knots with the million different calculators out there. Eac...

Cheat Days Refeeds And Diet Breaks: Whats The Difference And When Should You Use Them?

20 Apr 2019

Contributed by Lukas

No doubt you've probably heard about cheat days, refeeds, and diet breaks by now. But do you really know the difference? And do you which are a horren...

Does Drinking Coffee Promote Fat Loss?

19 Apr 2019

Contributed by Lukas

Does drinking coffee really promote fat loss? Well it just might. But there's some important things you need to know before you get too excited. Tune ...

Can You Weight Train Fasted?

18 Apr 2019

Contributed by Lukas

Fasted cardio is no more beneficial than fed cardio. But what about weight training in a fasted state? Is this something you can do? Does it offer any...

Protein Powder, Squat technique, And More: Listener Q&A

17 Apr 2019

Contributed by Lukas

You asked and so I delivered. After a post on Instagram, I've pulled together a bunch of questions about protein powder, squat technique, training wit...

Creatine: Everything You Need To Know

16 Apr 2019

Contributed by Lukas

Creatine is one of the most researched supplements in fitness. And even though it has clear benefits, there's still a ton of questions surrounding it....

Why Sleep Is Important For Fat Loss And Building Muscle

15 Apr 2019

Contributed by Lukas

Talk of sleep might well bore you to the point of unconsciousness, but it' more important than you realise. Whether the goal is to build muscle or los...

How Important Is It To Stretch?

13 Apr 2019

Contributed by Lukas

Stretching and mobility work is pretty boring. But is it worse than that? Is it actually a complete waste of time. Is your time better served doing so...

The Best Drink For Working Out

12 Apr 2019

Contributed by Lukas

Is there an ideal drink to guzzle down when you work out? Is water the best, or should you opt for a fancy intra-workout solution with just the right ...

What Dieting Is Really Like

11 Apr 2019

Contributed by Lukas

When you launch into a calorie deficit in an effort to lose weight, it can often be a lonely experience. You don't know if what you're doing is right,...

How To Prevent Muscle Loss In a Calorie Deficit

10 Apr 2019

Contributed by Lukas

After working so hard to build muscle the last thing you want to do is lose it all when you come to diet. So in this episode of the show you're going ...

How To Build Muscle: Form And Exercise Execution With Austin Current

09 Apr 2019

Contributed by Lukas

The most important part of building muscle is what you do in the gym. So how do you make the most of all your hard efforts? Well, I interviewed the ma...

Metabolic Damage And Starvation Mode Debunked For Good

08 Apr 2019

Contributed by Lukas

Has your weight loss slowed to a snail's pace even though you're in a calorie deficit? Things were working before, but suddenly things have ground to ...

Is Muscle Soreness The Sign Of A Good Workout?

06 Apr 2019

Contributed by Lukas

Is muscle soreness the sign you did something good in the gym. Should you treat this as a badge of honour and something to be proud of? Or is it compl...

10 Gym Rules Only An Asshole Breaks

05 Apr 2019

Contributed by Lukas

Going to the gym for the first time can be daunting experience. It's a completely alien environment, so the last thing you want to do is commit a gym ...

Is Time Under Tension More Important Than Load?

04 Apr 2019

Contributed by Lukas

What's more important? Time under tension or the amount of weight you lift? This was a question I got on Instagram which I thought you'd want to know ...

How Many Carbs To Build Muscle?

03 Apr 2019

Contributed by Lukas

Do you need carbs to build muscle/ Or is it a case of train hard, eat protein, and do what you want with the rest? Good question. And one I'm answerin...

The Secret Of Successful Fat Loss

02 Apr 2019

Contributed by Lukas

Fat loss is hard. But it's possible to make the process a little easier than you might have thought. In this episode, I explain the 4Ps of successful ...

How To Build Bigger, More Well-Defined Arms

01 Apr 2019

Contributed by Lukas

Whether you’re a man or a woman a pair of well-defined arms are usually top of the physique goal checklist. But how do you actually make it happen? ...

The Best Way To Warmup For Your Workouts

30 Mar 2019

Contributed by Lukas

Warming up should be about more than plodding on aa treadmill in your hoodie. Priming your muscles for intense exercise requires a little more thought...

Does Cortisol Stop You Losing Fat And Building Muscle?

29 Mar 2019

Contributed by Lukas

Cortisol, dubbed the stress hormone, is often thought to prevent fat loss. So managing your cortisol seems to be a logical thing, right? But is this y...

How To Lose Weight When You Work Shifts

28 Mar 2019

Contributed by Lukas

Shift workers have got it tough when it comes to getting in shape. Irregular sleeping and eating patterns make it tough to eat well and make it to the...

How To Spot BS Nutrition Information

27 Mar 2019

Contributed by Lukas

These days everyone claims to be evidence-based. The media pump out article after article claiming new research has revealed what’s really making yo...

Does Fasted Cardio Burn More Fat?

26 Mar 2019

Contributed by Lukas

Is getting out of bed at 5am to slog your guts out on the treadmill actually worth it? Will it lead to more fat loss, or are you just dragging your li...

Can You Drink Alcohol And Still Lose Weight?

25 Mar 2019

Contributed by Lukas

Losing weight and getting in shape doesn’t have to be at the expense of your social life. Despite what you may have heard, you can enjoy a drink and...

Rest Day Nutrition: 4 Steps To Getting It Right

23 Mar 2019

Contributed by Lukas

When it’s time to take a well-earned break from the gym, what should you actually do with your nutrition? Do you reduce calories because you’re no...

Why Meal Plans Suck And 5 Things You Should Do Instead

22 Mar 2019

Contributed by Lukas

You're searching for a meal plan to help you lose weight. And you believe meal plans are the answer to your fat loss woes. But I'm here to tell you th...

Do You Need A Diet Break?

21 Mar 2019

Contributed by Lukas

How do you know when it's time to take a break from dieting? It can be a physical and mental drain, but should you just keep on going? Or should you t...