Muscle for Life

Informações:

Synopsis

Hey! My name is Mike Matthews and I'm a bestselling health and fitness author, and creator of MuscleForLife.com. My mission is to empower people to take control of their health and fitness by following a healthy, enjoyable lifestyle that not only gives them the body they've always wanted, but enables them to live a long, vital, disease-free life.

Episodes

  • Kassem Hanson on Optimizing Your Exercise Selection

    02/08/2023 Duration: 01h26min

    If you want to maximize your physique through resistance training, you’re going to have to do more than just “lift heavy things.” This is especially true after your first year of lifting, when you’re no longer a true beginner.  By choosing the right exercises, making small technique tweaks, and tailoring your programming to your specific goals, you can make every workout more efficient and effective. That’s the topic of this interview with coach Kassem Hanson. In case you’re not familiar with him, Kassem is an educator, writer, and coach, whose unique training methods prioritize exercise selection and technique to maximize muscle growth.  He’s also the founder of N1, an educational resource and coaching service that specializes in completely individualized training programs and nutrition. In our conversation, Kassem and I discuss . . . The importance of exercise selection and modification in enhancing muscle and strength gains, making your training more productive Exercise tweaks and variations that can

  • Low Energy Availability: What It Is and How to Fix It

    31/07/2023 Duration: 26min

    Has your progress stalled, or are you experiencing unexplained fatigue? It could be low energy availability. As we strive to push our physical limits, sometimes we might inadvertently fall into the trap of Low Energy Availability.  This can lead to a condition known as Relative Energy Deficiency in Sport (RED-S) which can severely hinder not just our performance but overall health. In this episode, I’ll dissect the science behind low energy availability and RED-S, and help you understand how you might be underfeeding your body despite intense training routines. You will learn about the symptoms of RED-S, its consequences, and how to prevent it. So tune in and learn how to balance your diet with your exercise and training and why it's essential to match your food intake with your energy expenditure. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 1:24 - What is low energy availability? 4:14 - What is your energy availability and how do we c

  • Research Review: Weekend Sleep and Fat Loss, Fish Oil and Strength Gains, & Palm Cooling

    28/07/2023 Duration: 21min

    Could disrupting your sleep cycle on weekends sabotage your weight loss efforts?  Does fish oil supplementation play a significant role in muscle strength gains?  Can cooling your palms between sets actually boost your reps? In this episode, we'll explore the latest research studies that explore these intriguing questions. This podcast is another installment in my Research Review series of episodes, where I give you concise and practical takeaways from studies that I think are interesting and that can help us gain muscle and strength faster, lose fat faster, perform better athletically, feel better, live longer, or get and stay healthier.  There is a ton of scientific research that gets published every year, and even if you narrow your focus to fitness research, it would still take several lifetimes to unravel the hairball of studies on nutrition, training, supplementation, and related fields.  That's why my team and I put a lot of time into reviewing, dissecting, and describing scientific studi

  • Dr. Kelly Starrett on Building Resilience and Longevity

    26/07/2023 Duration: 01h05min

    What if fitness was about more than just aesthetics?  What if we viewed sport not just as a game, but as a transformative power in society, and training as a tool for resilience and durability?  These are just a few of the themes and questions Kelly Starrett unpacks in this podcast. In case you’re not familiar with Kelly, he’s a Doctor of Physical Therapy, renowned speaker, and a New York Times bestselling author, whose book Becoming a Supple Leopard made him into the biggest mobility guru in the world. In our conversation, Kelly and I delve into . . . The essential role of training for more than just aesthetics and how personal experiences led him to emphasize resilience and durability The transformative power of sport in society and the dangers of early sports specialization in young athletes The often undervalued psychoemotional components of coaching and the surprising sleep disruption side-effects of COVID-19 Debunking the sleep deprivation myth in successful people and advocating for a shift t

  • Book Club: My 10 Key Takeaways from "The Little Book of Talent " by Daniel Coyle

    24/07/2023 Duration: 09min

    Do you want to optimize your skills and unlock your full potential?  Daniel Coyle's "The Little Book of Talent" gives us a roadmap to nurturing and enhancing our innate abilities. This book isn’t about the theory of talent. Instead, it's a highly practical guide on how to nurture and hone your abilities to reach new levels of achievement. In this podcast, I’m sharing my top 10 insights from the book.  “Can you recommend a book for…?” “What are you reading right now?” “What are your favorite books?” I get asked those types of questions a lot and, as an avid reader and all-around bibliophile, I’m always happy to oblige. I also like to encourage people to read as much as possible because knowledge benefits you much like compound interest. The more you learn, the more you know; the more you know, the more you can do; the more you can do, the more opportunities you have to succeed. On the flip side, I also believe there’s little hope for people who aren’t perpetual learners. Life is overwhelmingl

  • Q&A: High Cholesterol in Fitness, Balancing Cardio and Bulking, Effective Training Splits, & More

    21/07/2023 Duration: 29min

    What's the best workout split? Is high cholesterol a problem even if you're in shape? Should you incorporate cardio while you're bulking? In this episode, I take on these questions and more, sourced from my Instagram followers who participate in my regular Q&A posts. As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode! If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 1:26 - Thoughts on Andrew Tate? 2:08 - As long as you do same sets per week

  • How Nicole Lost 15% Body Fat and Got Fit In Her 50s

    19/07/2023 Duration: 43min

    In this podcast, I interview Nicole, a mother who had been struggling with her fitness journey until she found my one-on-one coaching service.  With the help of my book and her coach, Jamie, she managed to redefine her body, learned about proper nutrition, and built a consistent fitness routine that helped her transform her life. Before she found my program, Nicole relied on guidance from people at the gym with no formal coaching. After gaining weight and struggling to make progress, she realized she needed a structured approach to her training.  She was initially skeptical of online coaching but gave it a shot.  In 60 weeks of coaching, she’s lost 8 inches from her waist and 15% body fat while dramatically increasing her key lifts, drastically improving her body composition and strength.  Nicole’s story is not just about physical transformation. It’s also about changing her relationship with food, understanding the importance of nutrition, the challenge of adjusting to a higher protein diet, and the ben

  • The Complete Guide to the Best Upper Lower Splits

    17/07/2023 Duration: 41min

    Upper lower split routines are a go-to for many fitness enthusiasts due to their simplicity, flexibility, and effectiveness.  By separating workouts into two types - upper-body and lower-body, these routines allow for a comprehensive, efficient training regimen. However, these routines need to be programmed correctly, focusing on the right exercises, sets, and reps to prevent overtraining or injuries. In this episode, we dive deep into the world of upper lower split routines. You’ll learn what they are, why they're beneficial, and how they make it easy to train all muscle groups twice per week without overextending yourself. Additionally, I’ll walk you through the best 3-, 4-, and 5-day upper lower split routines for gaining muscle and strength.  If you’re looking to enhance your workout and see more results, this episode is a must-listen! Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 1:13 - What is an Upper and Lower split routine? 7:

  • The Best of Muscle For Life: Fix Your Knees, Muscle Protein Synthesis, & Large Numbers > Luck

    14/07/2023 Duration: 34min

    In this installment of the Best of Muscle For Life, you’ll hear hand-picked clips from three popular MFL episodes: an interview with “Knees-Over-Toes-Guy” Ben Patrick on fixing painful and dysfunctional knees, a monologue and practical guide to muscle protein synthesis, and a motivational episode on the Law of Large Numbers and its relation to luck. Some people—my favorite people—listen to most or even all of my podcasts, but my wizbang analytics tell me that while many listeners tune in on a regular basis, they don’t catch every installment of Muscle for Life and thus miss out on insights that could help them do at least a little better inside and outside the gym. That’s why I do “best of” episodes that contain a few of the most practical and compelling ideas, tips, and moments from the more popular episodes I’ve published over the years. This way, you can learn interesting insights that you might have otherwise missed and find new episodes of the show to listen to. So, in this installment of The Best of Mus

  • Jordan Syatt on How to Make Fitness a Sustainable Lifestyle

    12/07/2023 Duration: 01h11min

    If you want to not only get fit, but stay fit, you need to know both consistency and sustainability. But how do you make fitness a sustainable part of your life? And how do you maintain balanced nutrition while staying active?  These are some of the questions Jordan Syatt tackles in our conversation. Jordan is a world record powerlifter, Gary Vaynerchuk’s personal trainer, and the owner of Syatt Fitness. His down-to-earth approach to fitness and nutrition has made him a much-loved figure in the fitness community, and he shares his wealth of knowledge with us in this episode. In our conversation, Jordan and I discuss . . . Making fitness a sustainable part of your life Determining what is too much and what is too little in fitness The role of high-intensity work in a balanced fitness routine The benefits of high-intensity cardio in conjunction with weightlifting Effective kettlebell swing loads for beginners His philosophy on nutrition and tips for achieving balance And more . . . So,

  • How to Avoid Weekend Weight Gain (5 Easy Tricks)

    10/07/2023 Duration: 14min

    Weekends are often seen as a time to relax, unwind, and break away from the daily routine.  Unfortunately, this often leads to overeating and weight gain. But does it have to be this way? In this episode, I’ll give you strategies that can help you maintain your health and fitness goals without sacrificing the enjoyment of your weekends. I’ll share 5 simple, yet effective tips to avoid weekend weight gain. If you're struggling with keeping your diet on track over the weekend or if you're just curious about the topic, this episode is for you. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 2:51 - Tip #1 - Include fun activities 3:18 - Tip #2 - Don’t drink too much alcohol 4:08 - Tip #3 -Take some time to relax on the weekends 4:46 - Tip#4 - Skip breakfast on the weekends or eat it? 6:30 - Tip #5 - Eat moderately when eating out 11:52 - My award-winning fitness books for men and women: https://legionathletics.com/products/books/ Menti

  • Q&A: Lunges vs. Leg Press, Large Meals Before Bed, Changing My Fitness Views, & More

    07/07/2023 Duration: 35min

    Is working out with machines enough or do you need free weights?  How do you deal with accumulated fatigue? Is the war on seed oil justified?  What's the best espresso machine for your morning kickstart? These are just a handful of the questions I’m answering in this Q&A episode. As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. If you have a burning question, follow me on Instagram (@muscleforlifefitness) and keep an eye out for these Q&A opportunities. Your question might just make it into a podcast episode! If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 1:18 - Is working out using only machines enough? 3:02 - When is Legion going to offer an amino s

  • Dr. Allan Bacon on Beating Emotional Eating and Food Cravings

    05/07/2023 Duration: 01h08min

    Have you ever struggled with emotional eating or food cravings from stress?  Many of us have. They can be two of the biggest hurdles in any weight loss journey.  Part of the problem is people lack practical strategies for dealing with these obstacles. I wanted to bring Dr. Allan Bacon onto the podcast to help remedy that. In case you’re not familiar with him, Allan is a certified personal trainer through the National Academy of Sports Medicine, a certified USA powerlifting, physique, and bodybuilding coach, and a certified nutritionist. He has also been formulating supplements professionally for over a decade.  Specializing in personalized fitness and nutrition programming, Allan’s coaching experience extends from the average Joe to Arnold Classic competitors and American record-holding weightlifters. So, he knows how to work with people of all types and get results. In our conversation, Allan and I discuss . . . The concept of emotional eating and how it differs from physical hunger Practical tools and t

  • 5 Common Vitamin and Mineral Deficiencies (and How to Fix Them)

    03/07/2023 Duration: 37min

    Vitamins and minerals are critical for our overall health, yet deficiencies and insufficiencies are surprisingly common. But what's the difference between a deficiency and an insufficiency? How do these issues impact our body? Most importantly, how can we fix them? In this episode, we’ll explore these concepts in detail and provide insight into the five most common vitamin and mineral issues: Potassium, Vitamin D, Vitamin K, Magnesium, and Zinc. If you've been wondering if you might be falling short on these key nutrients, or if you're just curious about the topic, this is the episode for you. Tune in as we uncover the hidden impact of deficiencies and insufficiencies, and provide practical tips to ensure your body is getting the micronutrients it needs. Understanding these principles can be a game changer for your health and wellbeing, so don’t miss out! Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 1:46 - What is the difference

  • Research Review: Behind-the-Neck Press, Cardio vs. Muscle Growth, & Plus Size Normalization

    30/06/2023 Duration: 23min

    Is the behind-the-neck press the secret to well-developed delts?  Does cardio actually boost muscle growth, rather than hindering hypertrophy?  Are we becoming "desensitized" to obesity and what’re the repercussions?  In this episode, we'll explore the latest scientific studies that shed light on these questions. This podcast is another installment in my Research Review series of episodes, where I give you concise and practical takeaways from studies that I think are interesting and that can help us gain muscle and strength faster, lose fat faster, perform better athletically, feel better, live longer, or get and stay healthier.  There is a ton of scientific research that gets published every year, and even if you narrow your focus to fitness research, it would still take several lifetimes to unravel the hairball of studies on nutrition, training, supplementation, and related fields.  That's why my team and I put a lot of time into reviewing, dissecting, and describing scientific studies in

  • Adam Bornstein on Practical Strategies for Sustainable Dieting

    28/06/2023 Duration: 57min

    Understanding the psychology of dieting is crucial for long-term weight loss and improved health.  In this episode, I interview fitness expert, New York Times bestselling author, and nutrition advisor for LeBron James and Arnold Schwarzenegger, Adam Bornstein, about diet psychology and sustainable weight loss, which is the subject of his new book, You Can't Screw This Up. With over two decades in the industry, Adam has witnessed countless struggles people face when trying to improve their health, despite an abundance of resources and information at their disposal.  In this interview, he breaks down these challenges and offers practical strategies to navigate them successfully. In our conversation, Adam and I discuss . . . The personal connection and motivation behind his new book The psychological barriers to effective dieting and how to overcome them The truth about meal planning and its role in achieving sustainable health goals The concept of "minimum effective dose" in training and w

  • Q&A: Rep Range Philosophy, Electrolyte Powders, Dieting While Nursing, & More

    23/06/2023 Duration: 29min

    Do you deal with rest-day guilt? What’s with the marketing of essential amino acids? How can you start waking up earlier? Can HIIT replace the “10,000 steps rule”? How do you calculate your cutting macros if you’re nursing? These are just some of the questions I’m answering in this Q&A episode. As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. If you have a burning question, follow me on Instagram (@muscleforlifefitness) and keep an eye out for these Q&A opportunities. Your question might just make it into a podcast episode! If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better. --- Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 1:34 - What is the most you ever benched? 2:50 - Why do people market essential a

  • Martin MacDonald on the Science of “Aggressive” Dieting

    21/06/2023 Duration: 53min

    Aggressive dieting often has a negative connotation, but does it actually work for weight loss and muscle maintenance?  To delve into this topic and other aspects of nutrition science, I interview Martin MacDonald in this episode. Martin is a Clinical Performance Nutritionist, a senior lecturer at the Mac-Nutrition Uni (an evidence-based online nutrition course), and a renowned speaker in the realm of nutrition science. With his deep knowledge of nutrition science and experience in the field, Martin shares his perspectives on dieting and nutrition in this episode. In our conversation, Martin and I discuss . . . The concept of aggressive dieting and the evidence in its favor for weight loss and maintenance The impact of traditional calorie-restricted diets on muscle loss (and how to recover it) How to calculate your maximum calorie deficit The challenges of aggressive dieting and how to adopt a flexible approach The myths around muscle loss during weight loss and the reality behind it The nega

  • How Marijuana Affects Muscle Growth and Performance

    19/06/2023 Duration: 20min

    Many gym-goers want to know if using marijuana can interfere with their gains or negatively impact their progress. However, the controversial ban of American sprinter, Sha’Carri Richardson, from the 2021 Tokyo Olympics due to a positive marijuana test also ignited a global debate about whether weed can be performance-enhancing. In this episode, we take a deep dive into the scientific research surrounding marijuana and its potential impacts on athletic performance, muscle growth, strength, and endurance.  We'll discuss what marijuana is and evaluate its potential benefits and drawbacks in the context of athletic performance and bodybuilding. Whether you're an athlete, fitness enthusiast, or someone interested in the science of fitness, this episode will provide you with evidence-based insights into the complex relationship between marijuana and fitness. --- Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 1:27 - What type of performance

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