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The Lean Muscle Warriors

The Lean Muscle Warriors

By Francesco Pavone

Hi, I am Francesco Pavone and in this podcast, I am going to share the best tips and advice from my experience as a professional swimmer and online coach.
My mission is to help you understanding more about nutrition, training, mindset and personal growth to become healthier, fitter and feel great with and without a T-shirt.

Website: www.fpcoaching.net

Instagram: www.instagram.com/pavonefitness/?hl=en

Facebook: www.facebook.com/groups/theleanmusclewarriorseng/

Youtube Channel: www.youtube.com/channel/UCek1Tiks9SXji48fRkbNMRg

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Currently playing episode

#50- Come Max ha messo 10 kg di muscoli e aumentato la sua autostima

The Lean Muscle WarriorsSep 01, 2021

00:00
46:15
#90- Best exercises to grow your arms
Aug 31, 202237:08
#89 - Best 5 exercise for 3D Shoulders
Aug 24, 202240:12
#88 - All about Stress and Recovery

#88 - All about Stress and Recovery

Welcome to episode #88 of The Lean Muscle Warrior Podcast.

My name is Francesco Pavone and whether you're a former athlete or a busy professional I will help you build muscle and lose fat with strength training, no cardio, and a flexible diet.

In this podcast, we talk about nutrition for deep health, flexible dieting, strength training, muscle building, mindset, and habit formation.

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Episode Resources:

COACHING APPLICATION FORM 

#83 - 3 Simple tips to optimize your health

Sleep and recovery Ideas (No email required)

David Burn´s Books about Behavioural Change 

DM Francesco Pavone on Instagram 

----

In today's episode, we'll talk about stress

Episode content:

What is stress? 

The 6 layers of Stress 

The Allostatic Load 

The body´s response to stress 

When does stress become unhealthy? 

Stress and the immune system

11 Unknown reasons why you might be stressed 

Lifestyle and Nutrition Practices to better deal with stress 

----

Did you enjoy this podcast?

Then take 2 minutes of time to leave a review and share this episode with a friend or 2.

I highly appreciate your support.

Thanks for listening!

Aug 17, 202242:41
# 87 - How to train the core for health, injury prevention and sexiness

# 87 - How to train the core for health, injury prevention and sexiness

Welcome to episode #87 of The Lean Muscle Warrior Podcast.

My name is Francesco Pavone and whether you're a former athlete or a busy professional I will help you build muscle and lose fat with strength training, no cardio, and a flexible diet.

In this podcast, we talk about nutrition for deep health, flexible dieting, strength training, muscle building, mindset, and habit formation.

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Episode Resources:

COACHING APPLICATION FORM 

#66 - Why you don't have abs

Research: Integration core exercises elicit greater muscle activation than isolation exercises

DM Francesco Pavone on Instagram 

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In today's episode, we'll talk about how being more compassionate can help you boost your health and make you a better problem solver.

Episode content:

Core or Abs? 

Common Core training mistakes 

What to do if you don't see your abs 

Top 8 + 1 subdomains of core exercises 

----

Did you enjoy this podcast?

Then take 2 minutes of time to leave a review and share this episode with a friend or 2.

I highly appreciate your support.

Thanks for listening!


Aug 10, 202247:04
#86 - 10 steps process to get and stay in shape for life

#86 - 10 steps process to get and stay in shape for life

Welcome to episode #86 of The Lean Muscle Warrior Podcast.

My name is Francesco Pavone and whether you're a former athlete or a busy millennial professional I will help you build muscle and lose fat with strength training, no cardio, and a flexible diet.

In this podcast, we talk about nutrition for deep health, flexible dieting, strength training, muscle building, mindset, and habit formation.

------

Episode Resources:

COACHING APPLICATION FORM 

Selfcompassion.org

DM Francesco Pavone on Instagram

Youtube Video of this episode

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In today's episode, we'll talk about a 10 steps process to get in shape and maintain it. 

we all have different experiences, different fitness levels, preferences...yes, we are very unique individuals. 

That being said these steps can be easily implemented in your life so that you can start to feel better, with more energy, and keep progressing every year. 

-

Episode content:

how to use this list 

the importance of using a blueprint 

10 steps - process 

Fixed mindset vs Growth mindset 

I sucked at breaststroke

Discover your values 

Do you consider yourself an athlete even if you don't compete?

Don't wait for the perfect time 

Is eating too fast making you fat? 

How much processed food is it good to eat? 

You won't learn this overnight 

Follow a resistance program 

Do you know how to breathe?

Ask for help 

Your environment and food 

Values vs Principles 

----

Did you enjoy this podcast?

Then take 2 minutes of time to leave a review and share this episode with a friend or 2.

I highly appreciate your support.

Thanks for listening!

Aug 03, 202249:50
How to build muscle serie - #7 Rest Periods

How to build muscle serie - #7 Rest Periods

Fill out this form (COACHING APPLICATION FORM ) to apply for the Tight T-Shirt Transformation or simply DM Francesco Pavone on Instagram 

Welcome to The Lean Muscle Warrior Podcast!

My name is Francesco Pavone and whether you're a former athlete or a busy millennial professional I will help you build muscle and get in great shape with strength training and a flexible diet plan.

This is the fourth episode of a long series, ''How to build muscle'', in which we will talk about all the nitty-gritty of muscle building.

In today's episode, we'll talk about how to progress.

------

Episode Content:

I changed my mind over rest periods 

Short rest periods

Medium Rest periods 

Long rest periods 

Muscle damage 

Metabolic stress

Mechanical Tension 

How long should you rest between sets? 

Is there a place for shorter rest periods? 

---

Did you enjoy this podcast?

Then I would appreciate a couple of minutes of your time to leave a review for the podcast platform you're listening from!

I highly appreciate your support.

Thanks for listening!

Jul 27, 202232:50
# 85 - How compassion can make you a better problem solver and boost your health

# 85 - How compassion can make you a better problem solver and boost your health

Welcome to episode #85 of The Lean Muscle Warrior Podcast.

My name is Francesco Pavone and whether you're a former athlete or a busy millennial professional I will help you build muscle and lose fat with strength training,no cardio and a flexible diet.

In this podcast, we talk about nutrition for deep health, flexible dieting, strength training, muscle building, mindset, and habit formation.

------

Episode Resources:

COACHING APPLICATION FORM 

Selfcompassion.org

DM Francesco Pavone on Instagram 

----

In today's episode we'll talk about how being more compassionate can help you boost your health and make you a better problem solver. 

Episode content: 

Imagine these 3 different identikit 

What is compassion 

5 components of compassion 

why compassion in coaching? 

10 benefits of being more compassionate 

3 practices to be more compassionate

3 exercises you can try today to be more compassionate

----

Did you enjoy this podcast?

Then take 2 minutes of time to leave a review and share this episode with a friend or 2.

I highly appreciate your support.

Thanks for listening!

Jul 20, 202226:50
How to build muscle serie - #6 How to progress

How to build muscle serie - #6 How to progress

Fill out this form (COACHING APPLICATION FORM ) to apply for the Tight T-Shirt Transformation or simply DM Francesco Pavone on Instagram 

Welcome to The Lean Muscle Warrior Podcast!

My name is Francesco Pavone and whether you're a former athlete or a busy millennial professional I will help you build muscle and get in great shape with strength training and a flexible diet plan.

This is the fourth episode of a long series, ''How to build muscle'', in which we will talk about all the nitty-gritty of muscle building.

In today's episode, we'll talk about how to progress. 

------

Episode Content: 

How long do you have to work to see results? 

Time and effort 

What is progresss? 

What is progressive overload? 

Deloads and weeks off 

How to progress as a novice 

How to progresss as an intermediate 

How to progress as an advanced athlete 

The case with isolation exercises 

Linear progression

Double progression

How to know when you need a deload 

---

Did you enjoy this podcast?

Then I would appreciate a couple of minutes of your time to leave a review for the podcast platform you're listening from!

I highly appreciate your support.

Thanks for listening!


Jul 13, 202242:52
#84 - Why ''I want to get ripped'' is not a great goal
Jul 06, 202225:02
#83 - 3 Ways to maximise how you feel this summer
Jun 29, 202230:40
#82 - 3 Simple tips to optimize your health

#82 - 3 Simple tips to optimize your health

Welcome to episode #82 of The Lean Muscle Warrior Podcast.

My name is Francesco Pavone and whether you're a former athlete or a busy millennial professional I will help you build muscle and get in great shape with strength training and a flexible diet.

In this podcast, we talk about nutrition for deep health, flexible dieting, strength training, muscle building, mindset, and habit formation.

------

Episode Resources:

COACHING APPLICATION FORM 

DOWNLOAD THE FAT LOSS GUIDE FOR BUSY PROFESSIONALS

DM Francesco Pavone on Instagram 

@TeamPavone on Instagram!

----

In today's episode, I share with you 3 simple tips to optimize your health today.

Episode content: 

-Tip # 1 - Eat more Whole, minimally-processed food;

-Tip #2 - Practice movement 3xweek 

-Tip #3 - Eat more protein 

----

Did you enjoy this podcast?

Then take 2 minutes of time to leave a review and share this episode with a friend or 2.

I highly appreciate your support.

Thanks for listening!

Jun 22, 202242:51
#81 - Best $500 investment for a home gym set-up, How to maximise a cut, Rear foot position in the split squat
Jun 15, 202246:56
How to build muscle serie - #5 Exercise Selection with Luke Tulloch

How to build muscle serie - #5 Exercise Selection with Luke Tulloch

Fill out this form (COACHING APPLICATION FORM ) to apply for the Tight T-Shirt Transformation or simply DM Francesco Pavone on Instagram 

Welcome to The Lean Muscle Warrior Podcast!

My name is Francesco Pavone and whether you're a former athlete or a busy millennial professional I will help you build muscle and get in great shape with strength training and a flexible diet plan.

This is the fourth episode of a long series, ''How to build muscle'', in which we will talk about all the nitty-gritty of muscle building.

In today's episode, we'll talk about Exercise selection with the online coach Luke Tulloch. 

Luke is from Australia and lives in Sweden and we talked about exercise selection for hypertrophy but also exercise execution and general training and nutrition muscle building tips. 

If you enjoy the show or learned something new, share the episode with a friend or 2 or leave a 5-star review from the podcast platform you're listening from.

Luke Tulloch on Instagram and Facebook 

Luke´s website 

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Episode Resources:

How important is exercise selection in the grand scheme? 

Fatigue: The overlooked aspect of exercise selection 

Compound and Isolation exercises 

Should we do isolation exercises before compound exercises? 

Did you have any exercises you wished you were not so attached to? 

Top 3 favourite exercises per muscle group for chest, delts and quads; 

How do different exercises target different parts of the muscle?

When do you know it´s time to up the calories in a muscle-building phase? 

The need to get stronger to get bigger

---

Did you enjoy this podcast?

Then I would appreciate a couple of minutes of your time to leave a review for the podcast platform you're listening from!

I highly appreciate your support.

Thanks for listening!

Jun 08, 202245:36
#80 - How to set your diet and training for body recomposition

#80 - How to set your diet and training for body recomposition

Welcome to episode #80 of The Lean Muscle Warrior Podcast.

My name is Francesco Pavone and whether you're a former athlete or a busy millennial professional I will help you build muscle and get in great shape with strength training and a flexible diet.

In this podcast, we talk about nutrition for deep health, flexible dieting, strength training, muscle building, mindset, and habit formation.

------

Episode Resources:

COACHING APPLICATION FORM 

DOWNLOAD THE FAT LOSS GUIDE FOR BUSY PROFESSIONALS

The lazy men´s guide to body recomposition

DM Francesco Pavone on Instagram 

----

In today's episode, I talk about how to achieve a body recomposition and how to set up your diet and training for success with this goal.

---- 

Episode's content:

What does success means for me? 

What is body recomposition? 

Who can achieve that? 

Who would benefit from it? 

Should you cut, bulk or recomp? 

What if you don´t want to track calories? 

My 6 steps process to set your diet and training for body recomposition

 ----

Did you enjoy this podcast?

Then take 2 minutes of time to leave a review and share this episode with a friend or 2.

I highly appreciate your support.

Thanks for listening!


Jun 01, 202249:36
How to build muscle serie - #4 Frequency

How to build muscle serie - #4 Frequency

Fill out this form (COACHING APPLICATION FORM ) to apply for the Tight T-Shirt Transformation or simply DM Francesco Pavone on Instagram 

Welcome to The Lean Muscle Warrior Podcast!

My name is Francesco Pavone and whether you're a former athlete or a busy millennial professional I will help you build muscle and get in great shape with strength training and a flexible diet plan.

This is the fourth episode of a long series, ''How to build muscle'', in which we will talk about all the nitty-gritty of muscle building.

In today's episode, we'll talk about Frequency. 

If you enjoy the show or learned something new you share the episode with a friend or 2 or leave a 5-star review from the podcast platform you're listening from.

------

Episode Resources:

Exercise library on YouTube 

----

Episode's content:

What is frequency 

Different schools of thought

How many sessions should we do / per week? 

Is it better to train more or less frequently? 

Optimal vs Practical 

Should we train different muscles with different frequencies 

Episode recap 

--

Did you enjoy this podcast?

Then I would appreciate a couple of minutes of your time to leave a review for the podcast platform you're listening from!

I highly appreciate your support.

Thanks for listening!


May 25, 202240:19
How to build muscle series # 3 - Intensity
May 18, 202258:03
How to build muscle series #2 - Volume

How to build muscle series #2 - Volume

Welcome to The Lean Muscle Warrior Podcast!

My name is Francesco Pavone and whether you're a former athlete or a busy millennial professional I will help you build muscle and get in great shape with strength training and a flexible diet plan.

This is the first episode of a long series, ''How to build muscle'', in which we will talk about all the nitty-gritty of muscle building.

In the first episode, I told you about the most important thing when it comes to building muscle, adherence (aka consistency).

In today's episode we'll talk about Volume, one of the most important training variable that impact muscle growth.

If you enjoy the show or learned something new you share the episode with a friend or 2 or simply leave a 5-star review from the podcast platform you're listening from.

------

Episode Resources:

COACHING APPLICATION FORM 

DOWNLOAD THE FAT LOSS GUIDE FOR BUSY PROFESSIONALS

DM Francesco Pavone on Instagram 

#76 - 12 Common muscle building mistakes

----

Episode's content:

I nearly got into a fight at the gym the other day 

How I got to know about Volume 

What is hypertrophy? 

How does strength training promotes Hypertrophy? 

The 3 muscle building variables

Volume defined

How to count volume 

Relationship between strength and hypertrophy 

Volume and progress

The fitness fatigue module 

How much volume should you do? 

How many reps should you do? 

Junk volume 

Episode recap

--

Did you enjoy this podcast?

Then I would appreciate a couple of minutes of your time to leave a review for the podcast platform you're listening from!

I highly appreciate your support.

Thanks for listening!

May 11, 202256:47
How to build muscle series - #1 How to build muscle

How to build muscle series - #1 How to build muscle

Welcome to The Lean Muscle Warrior Podcast!

My name is Francesco Pavone and whether you're a former athlete or a busy millennial professional I will help you build muscle and get in great shape with strength training and a flexible diet plan.

This is the first episode of a long series, ''How to build muscle'', in which we will talk about all the nitty-gritty of muscle building. 

In the first episode, I tell you about the most important thing when it comes to building muscle, adherence (aka consistency). 

If you enjoy the show or learned something you share the episode with a friend or 2 or simply leave a 5-star review from the podcast platform you're listening from. 

------

Episode Resources:

COACHING APPLICATION FORM 

DOWNLOAD THE FAT LOSS GUIDE FOR BUSY PROFESSIONALS

DM Francesco Pavone on Instagram 

#20 - 4 ways to be more consistent with your training

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Episode's content:

Welcome to the How to build muscle series

From swimming to bodybuilding 

The journey of each personal trainer 

Will you ever reach your ideal physique? 

The Biopsychosocial approach 

The most important thing to building muscle 

Aim for consistency not results 

The multiphasic approach 

The 80/20 approach

Be realistic with your current schedule

Clear Goals and Boundaries 

Building systems 

Maximize your available equipment

Support and Accountability 

Proxy for progress 

Consider your preferences and other activities

Develop a plan B 

--

Did you enjoy this podcast?

Then I would appreciate a couple of minutes of your time to leave a review for the podcast platform you're listening from! 

I highly appreciate your support.

Thanks for listening!

DAS GYM - INTELLIGENT STRENGTH One of the best gyms in Europe 

May 04, 202238:35
#79 - How to go to bed on time, How to keep up your fitness goals when you're busy

#79 - How to go to bed on time, How to keep up your fitness goals when you're busy

Welcome to episode #79 of The Lean Muscle Warrior Podcast.

My name is Francesco Pavone and whether you're a former athlete or a busy millennial professional I will help you build muscle and get in great shape with strength training and a flexible diet. 

In this podcast, we talk about nutrition for deep health, flexible dieting, strength training, muscle building, mindset, and habit formation.

------

Episode Resources:

COACHING APPLICATION FORM 

DOWNLOAD THE FAT LOSS GUIDE FOR BUSY PROFESSIONALS

Download now the Sleep and Recovery Ideas spreadsheet. 

DM Francesco Pavone on Instagram 

----

In today's episode, I talk about how to actually go to bed earlier and how to keep up your fitness goals when you're busy.

Episode's content:

My journey from swimmer to entrepreneur 

The importance of having a good night's sleep 

How comparing yourself to others might be stopping you from making progress 

14 tips to go to bed earlier and wake up fresher

How to keep up your fitness goals when you're busy 4 tips. 

--

Did you enjoy this podcast?

Then take 2 minutes of time to leave a review and share this episode with a friend or 2.

I highly appreciate your support.

Thanks for listening!





Apr 27, 202258:02
#78 - 15 little known strategies to be less hungry on a fat-loss diet
Apr 20, 202252:18
#77- How to get and stay motivated

#77- How to get and stay motivated

Welcome to episode #77 of The Lean Muscle Warrior Podcast.

My name is Francesco Pavone and my goal is to help busy men look and feel great without a T-Shirt.

In this podcast, we'll talk about nutrition for deep health, flexible dieting, training to get stronger, and building muscle and growth mindset tips.

------

COACHING APPLICATION FORM 

IDENTITY, VALUES, AND GOALS CHART 

----

In today's episode, I talk about how to get and stay motivated in your training and diet. 

Episode's content:

Consistency is the most important thing

Not being motivated is an outcome 

Worldviews, identity, values, and how they shape your goals and results 

What I learned from my brother's 40 kg weight loss journey 

My 4-steps formula to be motivated and stay motivated 

--

Did you enjoy this podcast?

Then take 2 minutes of time to leave a review and share this episode with a friend or 2.

I highly appreciate your support.

Thanks for listening!

COACHING APPLICATION (CLOSE ON SUNDAY THE 10th April 2022) 

HOW ANDREA LOST 10 KG OF FAT WITHOUT HAVING ENERGY AND MOTIVATION 

Apr 13, 202248:17
#76 - 12 Common muscle building mistakes

#76 - 12 Common muscle building mistakes

Welcome to episode #76 of The Lean Muscle Warrior Podcast.

My name is Francesco Pavone and my goal is to help busy men look and feel great without a T-Shirt.

In this podcast, we'll talk about nutrition for deep health, flexible dieting, training to get stronger, and building muscle and growth mindset tips.

------

I am looking for 5 busy millennial unfit men who want to lose 5-10 kg of fat, build muscle and create new habits in the next 90 days. 

Our current clients are doing exactly the same. 


Andrea lost 10 kg in 12 weeks;

Joshua kept getting stronger before during and after the birth of his first son; 

Gabriele lost 8 kg in 9 weeks and his fitness is going back to where it was before college. 


But I am looking for a few specific people though...


So if you: 



✔️Are committed to finally change; 

✔️Are able to train 3 days/week minimum;

✔️Consider yourself coachable;

✔️And you're ready to get pushed out of your comfort zone; 


Then just fill out the form below and I will get in touch with you with more details. 

COACHING APPLICATION FORM 

----

In today's episode, I talk about 12 common muscle-building mistakes people often make in their training. 


Episode's content:

Why not building muscle can be a problem 

When I learned that I was doing something wrong 

12 common MUSCLE BUILDING training mistakes 

1) not having the right expectations 

2) Think that progress = add more weight to the bar 

3) lifting too heavy for too few reps. 

4) Form break down at the end of the set;

5) Not lowering the weight 

6) Not using fixed-weight machines 

7) Not having the right exercise selection

8) Not warming up 

9) not doing enough isolation exercises

10) Not having a supportive community or a coach (and why I hired a vocal coach) 

11) Not tracking your workouts 

12) Not being consistent enough 

--

Did you enjoy this podcast?

Then take 2 minutes of time to leave a review and share this episode with a friend or 2.

I highly appreciate your support.

Thanks for listening!

COACHING APPLICATION (CLOSE ON SUNDAY THE 10th April 2022) 

HOW ANDREA LOST 10 KG OF FAT WITHOUT HAVING ENERGY AND MOTIVATION 

Apr 06, 202201:06:59
#75 - 9 Totally arbitrary Strength Standards for Intermediate Lifters

#75 - 9 Totally arbitrary Strength Standards for Intermediate Lifters

Welcome to episode #75 of The Lean Muscle Warrior Podcast.

My name is Francesco Pavone and my goal is to help busy men look and feel great without a T-Shirt.

In this podcast, we'll talk about nutrition for deep health, flexible dieting, training to get stronger, and building muscle and growth mindset tips.

------

In today's episode, I talk about 9 strength standards for intermediate lifters (lifting for more than 12 months consistently) 

As you start lifting weights progress happens quite naturally. 

You add load and reps to every exercise you do. 


But generally, after the first couple of years lifting weights consistently progress eventually stop for many people. 


No progression, no result next year. 

The same workouts, the same strength, the same physique. 


The problem is often that most people don't progress in their training because they lack motivation. 

Sure, things like nutrition, recovery, mindset, consistency are part of the same book but the chapter 'training'' is the one with more intricacies. 

It's helpful to have some ideas about how much load do generally people lift at your body weight. 


Having some strength goals can make all the difference in your motivation and consistency and help you to really keep getting stronger.

On top of these, you can engage in ''personal'' challenges with every exercise you do, but apart from the psychopaths like me people generally find it boring. 

These standards should serve as a motivation for you and shouldn't make you feel bad about where you at today. 

I made these based on Mark Rippetoe's strength standards (based on drug-free athletes) and on the experience made on me and my clients as a coach. 

In the end, strength is test-dependant so nobody should tell you how much you should lift and for how many reps.


Let's use these standards to motivate each other. 


Episode's content:


Who are these standards good for

When and how to use the standards 

The problem strength test 

9 Strength Standards

The deadlift 

The Squat 

The Bench Press

The Overhead Press 

The Push-Up

The Pull-Ups

The Dips 

The Split-Squat 

The Pendlay Row

 --

Did you enjoy this podcast?

Then take 2 minutes of time to leave a review and share this episode with a friend or 2.

I highly appreciate your support.

Thanks for listening!

Last week's best Instagram post 

Mark Rippetoe's Strength Standards 

Mar 30, 202235:44
#74 - Ketogenic diet, Best rep range for muscle size, quick way to warm-up
Mar 23, 202244:44
#73 - Is fructose bad for you?

#73 - Is fructose bad for you?

Welcome to episode #73 of The Lean Muscle Warrior Podcast.

My name is Francesco Pavone and my goal is to help busy men look and feel great without a T-Shirt.

In this podcast, we'll talk about nutrition for deep health, flexible dieting, training to get stronger, and building muscle and growth mindset tips.

------

In today's episode, we talk about fructose.

Fructose got a really bad reputation among health-conscious people. 

The effects on health have been largely debated and there is still a lot of confusion around the topic. 

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Episode timestamps: 

𝘞𝘩𝘢𝘵 𝘪𝘴 𝘧𝘳𝘶𝘤𝘵𝘰𝘴𝘦 

𝘍𝘳𝘶𝘤𝘵𝘰𝘴𝘦 𝘧𝘰𝘰𝘥 𝘴𝘰𝘶𝘳𝘤𝘦𝘴

𝘞𝘩𝘺 𝘥𝘰𝘦𝘴 𝘧𝘳𝘶𝘤𝘵𝘰𝘴𝘦 𝘩𝘢𝘷𝘦 𝘢 𝘣𝘢𝘥 𝘳𝘦𝘱𝘶𝘵𝘢𝘵𝘪𝘰𝘯 

𝘍𝘳𝘶𝘤𝘵𝘰𝘴𝘦 𝘮𝘦𝘵𝘢𝘣𝘰𝘭𝘪𝘴𝘮 

𝘙𝘦𝘤𝘰𝘮𝘮𝘦𝘯𝘥𝘦𝘥 𝘧𝘳𝘶𝘤𝘵𝘰𝘴𝘦 𝘥𝘢𝘪𝘭𝘺 𝘪𝘯𝘵𝘢𝘬𝘦 

𝘍𝘳𝘶𝘤𝘵𝘰𝘴𝘦 𝘮𝘦𝘵𝘢𝘣𝘰𝘭𝘪𝘴𝘮 𝘥𝘶𝘳𝘪𝘯𝘨 𝘢 𝘤𝘢𝘭𝘰𝘳𝘪𝘦 𝘥𝘦𝘧𝘪𝘤𝘪𝘵 

𝘍𝘳𝘶𝘤𝘵𝘰𝘴𝘦 𝘮𝘦𝘵𝘢𝘣𝘰𝘭𝘪𝘴𝘮 𝘥𝘶𝘳𝘪𝘯𝘨 𝘢 𝘤𝘢𝘭𝘰𝘳𝘪𝘦 𝘴𝘶𝘳𝘱𝘭𝘶𝘴 

𝘚𝘰𝘶𝘳𝘤𝘦𝘴 𝘰𝘧 𝘴𝘭𝘰𝘸𝘭𝘺-𝘥𝘪𝘨𝘦𝘴𝘵𝘦𝘥 𝘢𝘯𝘥 𝘧𝘢𝘴𝘵𝘭𝘺-𝘥𝘪𝘨𝘦𝘴𝘵𝘦𝘥 𝘤𝘢𝘳𝘣𝘰𝘩𝘺𝘥𝘳𝘢𝘵𝘦𝘴 

--


Did you enjoy this podcast?

Then take 2 minutes of time to leave a review and share this episode with a friend or 2.

I highly appreciate your support in growing this show!

Consuming fructose-sweetened, not glucose-sweetened, beverages increases visceral adiposity and lipids and decreases insulin sensitivity in overweight/obese humans

#62 - The-Lazy man's guide to body recomposition

Francesco Pavone @pavonefitness on Instagram 

Feb 23, 202231:34
#72 - The best glutes exercises for men
Feb 16, 202201:01:14
#71 - The carbs dilemma: Should you cut out carbs to get shredded?

#71 - The carbs dilemma: Should you cut out carbs to get shredded?

Welcome to the 70th episode of The Lean Muscle Warrior Podcast.

My name is Francesco Pavone and my goal is to help busy men look and feel great without a T-Shirt.

In this podcast, we'll talk about nutrition for deep health, flexible dieting, training to get stronger and building muscle and growth mindset tips.

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In today's episode, we talk about carbohydrates. 

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𝖤𝗉𝗂𝖼𝗍𝖾𝗍𝗎𝗌 𝗊𝗎𝗈𝗍𝖾 𝗈𝗇 𝗍𝖺𝗄𝗂𝗇𝗀 𝖺𝖼𝗍𝗂𝗈𝗇

𝖶𝗁𝗒 𝖽𝗈 𝖼𝖺𝗋𝖻𝗌 𝗀𝖾𝗍 𝖺 𝖻𝖺𝖽 𝗋𝖾𝗉𝗎𝗍𝖺𝗍𝗂𝗈𝗇

𝖶𝗁𝖺𝗍 𝖽𝗈𝖾𝗌 ''𝗅𝗈𝗐 𝖼𝖺𝗋𝖻 𝖺𝖼𝗍𝗎𝖺𝗅𝗅𝗒 𝗆𝖾𝖺𝗇''?

𝖨𝗇𝗌𝗎𝗅𝗂𝗇 𝗋𝖾𝗌𝗉𝗈𝗇𝗌𝖾 𝖿𝗋𝗈𝗆 𝖿𝗈𝗈𝖽 

𝖣𝗈 𝗐𝖾 𝗇𝖾𝖾𝖽 𝖼𝖺𝗋𝖻𝗈𝗁𝗒𝖽𝗋𝖺𝗍𝖾𝗌? 𝖶𝗁𝗒? 

𝖶𝗁𝗒 𝗌𝖾𝖾𝗂𝗇𝗀 𝖿𝗈𝗈𝖽 𝖺𝗌 ''𝖦𝖮𝖮𝖣 𝗏𝗌 ''𝖡𝖠𝖣'' 𝗂𝗌 𝗇𝗈𝗍 𝗁𝖾𝗅𝗉𝖿𝗎𝗅 

𝖳𝗁𝖾 𝗄𝖾𝗍𝗈𝗀𝖾𝗇𝗂𝖼 𝖽𝗂𝖾𝗍 

𝖥𝗋𝖺𝗇𝖼𝖾𝗌𝖼𝗈'𝗌 𝖿𝖺𝗏𝗈𝗎𝗋𝗂𝗍𝖾 𝖾𝗑𝖺𝗆𝗉𝗅𝖾: 𝖡𝖾𝗂𝗇𝗀 𝗌𝗍𝗋𝖺𝗇𝖽𝖾𝖽 𝗈𝗇 𝖺𝗇 𝗂𝗌𝗅𝖺𝗇𝖽 

𝖶𝗁𝗒 𝗌𝗉𝖾𝖼𝗂𝖿𝗂𝖼 𝗇𝗎𝗍𝗋𝗂𝖾𝗇𝗍𝗌 𝗋𝖾𝖼𝗈𝗆𝗆𝖾𝗇𝖽𝖺𝗍𝗂𝗈𝗇 𝗂𝗌 𝗇𝗈𝗍 𝗇𝖾𝖼𝖾𝗌𝗌𝖺𝗋𝗒 𝖿𝗈𝗋 𝗆𝗈𝗌𝗍 𝗉𝖾𝗈𝗉𝗅𝖾 

𝖭𝗈𝗍 𝖺𝗅𝗅 𝗍𝗁𝖾 𝖼𝖺𝗋𝖻𝗌 𝖺𝗋𝖾 𝖾𝗊𝗎𝖺𝗅

𝖢𝖺𝗋𝖻𝗌 𝖺𝗇𝖽 𝖻𝗈𝖽𝗒 𝗋𝖾𝖼𝗈𝗆𝗉𝗈𝗌𝗂𝗍𝗂𝗈𝗇 

𝖫𝗈𝗐-𝖼𝖺𝗋𝖻𝗌 𝖽𝗂𝖾𝗍𝗌 𝗏𝗌 𝖫𝗈𝗐-𝖿𝖺𝗍 𝖽𝗂𝖾𝗍𝗌 𝖿𝗈𝗋 𝖿𝖺𝗍 𝗅𝗈𝗌𝗌 

𝖶𝗁𝖺𝗍 𝗌𝗁𝗈𝗎𝗅𝖽 𝗒𝗈𝗎 𝖿𝗈𝖼𝗎𝗌 𝗈𝗇? 

𝖳𝗁𝖾 𝗋𝗈𝖼𝗄𝗌 𝖺𝗇𝖺𝗅𝗈𝗀𝗒 

𝖢𝖺𝗋𝖻𝗌 𝖰&𝖠 

--

Did you enjoy this podcast?

Then take 2 minutes of time to leave a review and share this episode with a friend or 2.

I highly appreciate your support in growing this show!

#69 - Diets are dead (and what to do instead)

Francesco Pavone @pavonefitness on Instagram 

Feb 09, 202258:59
#70 - 10 fitness and nutrition myths that needs to die in 2022
Feb 02, 202201:00:21
#69 - Diets are dead (and what to do instead)
Jan 26, 202245:47
#68 - My Podcast interview on The breaking ninety podcast

#68 - My Podcast interview on The breaking ninety podcast

Welcome to the 68th episode of The Lean Muscle Warrior Podcast.

My name is Francesco Pavone and my goal is to help busy men look and feel great without a T-Shirt.

In this podcast, we'll talk about nutrition for deep health, flexible dieting, training to get stronger and building muscle and growth mindset tips.

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In today's episode, we talk about Fitness and Health on the Canadian podcast - Breaking ninety Fitness hosted by coach Alex Harriman.

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Time Stamps:

10:16 - How do I choose a coach for myself 

12:50 - How do I coach people who want to feel independent 

16:00 - My tips for people who haven´t found their passion in fitness yet 

40:00 - The key is finding something you enjoy 

---

Did you enjoy this podcast? 

Then take 2 minutes of time to leave a review and share this episode with a friend or 2. 

I highly appreciate your support in growing this show!

FREE- 5 SCIENCE-BASED STRATEGIES TO GET RID OF LOVE HANDLES 

FREE Facebook Group

Jan 20, 202249:32
#67 - Misconceptions around veganism, eating enough protein on a vegan diet and the importance of physical exercise on health and weight maintenance

#67 - Misconceptions around veganism, eating enough protein on a vegan diet and the importance of physical exercise on health and weight maintenance

Welcome to the 67th episode of The Lean Muscle Warrior Podcast.

My name is Francesco Pavone and my goal is to help busy men look and feel great without a T-Shirt.

In this podcast, we'll talk about nutrition for deep health, flexible dieting, training to get stronger and building muscle and growth mindset tips.

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In today's episode, we talk about Veganism. 

I had the honour and pleasure to interview Karina Inkster, Certified online trainer and Vegan Coach. 

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Time Stamps: 

00:00: Is working out even necessary to lose fat? 

02:00: How Karina went vegan

06:55: Misconceptions around veganism

10:46: What are some of the reasons to eat less meat? 

13:50: Protein and a vegan diet 

22:00: What are 3-4 meals,  high in protein, vegan and easy to make? 

30:00: Karina's book recommendation about Goal Settings 

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20+ KG TRANSFORMATION 

ONLY THIS WEEK: I am looking for 5 men who want to lose 5-20kg and implement a sustainable method that keeps them fit and healthy for life.
If you are a busy, high-performer male who wants to achieve new levels of success with all your body goals, CLICK HERE 

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A collection of Karina's vegan resources

10-day How To Go Vegan course

Vegan food logging 101: Your guide to calculating calories and macros

FREE HOLIDAY SURVIVAL KIT

FREE Facebook Group


Jan 12, 202251:48
#66 - Why you don't have Abs
Jan 05, 202247:16
#65 - How to lose 14 kg of fat and turn around your life
Dec 22, 202145:24
#64-Sleep Hygiene practices to improve sleep quality and duration, recovery and health

#64-Sleep Hygiene practices to improve sleep quality and duration, recovery and health

Welcome to the 64th episode of The Lean Muscle Warrior Podcast.

My name is Francesco Pavone and my goal is to help busy professionals look great in a swimsuit and have more energy through good nutrition and heavy lifting.

In this podcast, we'll talk about the most practical aspect of fitness and nutrition.

It won't be a geek discussion about science and not even a totally biased opinion about what you should do.

-

FREE HOLIDAY SURVIVAL KIT

We'll look at the current evidence and mix it with my experience as a former professional swimmer, online coach, personal trainer and the experience of my clients.

I will also share my journey as an online coach and competitive bodybuilder.

Currently, I am working on building as much Lean Muscle mass as possible to compete next year under the guide of Alberto Nunez from the 3DMJ.

Apply for The next cohort of The Tight T-Shirt Transformation  

Join our NEWSLETTER 

Our success stories 

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In today's episode, we'll talk about how to improve your sleep. 

Sleep is of paramount importance to be healthy, have a better body composition and thrive. 

Although everyone recognises the importance of sleep, a few people actually put in place a strategy to improve it. 

This episode starts with an introduction to stress, what it is and how it affects our behaviours, we then move into a sleep checklist which you can use to check if you need to work on your sleep and we finish with 15 sleep Hygiene tips you can use right away. 

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Shownotes:

FREE GUIDE: Holiday Survival Kit 

FREE ARTICLE: The Lazy man's guide to body recomposition 

ARTICLE: A surprisingly easy way to track alcohol into your macros 

Write me your question 

Join our NEWSLETTER 

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Instagram: @pavonefitness

Youtube Channel

Dec 15, 202159:13
#63 - How to eat healthy over Christmas

#63 - How to eat healthy over Christmas

Welcome to the 63rd episode of The Lean Muscle Warrior Podcast.

My name is Francesco Pavone and my goal is to help busy professionals look great in a swimsuit and have more energy through good nutrition and heavy lifting.

In this podcast, we'll talk about the most practical aspect of fitness and nutrition.

It won't be a geek discussion about science and not even a totally biased opinion about what you should do.

-

FREE HOLIDAY SURVIVAL KIT

We'll look at the current evidence and mix it with my experience as a former professional swimmer, online coach, personal trainer and the experience of my clients.

I will also share my journey as an online coach and competitive bodybuilder.

Currently, I am working on building as much Lean Muscle mass as possible to compete next year under the guide of Alberto Nunez from the 3DMJ.

Apply for The next cohort of The Tight T-Shirt Transformation  

Join our FREE community 

Our success stories 

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In today's episode, we'll talk about how to eat healthy during the Christmas festivities. 

Should we count calories? 

Should we try to keep losing weight? 

And much more!

This episode is really full of details and content, make sure to text me your feedback at @pavonefitness on Instagram!

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Shownotes:

FREE GUIDE: Holiday Survival Kit 

FREE ARTICLE: The Lazy man's guide to body recomposition 

ARTICLE: A surprisingly easy way to track alcohol into your macros 

Write me your question here 

-----

Instagram: @pavonefitness

Youtube Channel

Dec 08, 202134:18
#62 - The Lazy men's guide to body recomposition

#62 - The Lazy men's guide to body recomposition

Welcome to the 62nd episode of The Lean Muscle Warrior Podcast.

My name is Francesco Pavone and my goal is to help busy professionals look great in a swimsuit and have more energy through good nutrition and heavy lifting.

In this podcast, we'll talk about the most practical aspect of fitness and nutrition. 

It won't be a geek discussion about science and not even a totally biased opinion about what you should do. 

-

We'll look at the current evidence and mix it with my experience as a former professional swimmer, online coach, personal trainer and the experience of my clients.

I will also share my journey as an online coach and competitive bodybuilder.

Currently, I am working on building as much Lean Muscle mass as possible to compete next year under the guide of Alberto Nunez from the 3DMJ.

Apply for The next cohort of The Tight T-Shirt Transformation  

Join our FREE community 

Our success stories 

------

In today's episode, we'll talk about body recomposition

Who is it good for? 

How long to do it for? 

Which are the best strategies out there to recomp?

A step by step guide to body recomp without counting calories

And much more!

This episode is really full of details and content, make sure to text me your feedback at @pavonefitness on Instagram!

----

Shownotes: 

Michael Matthews Body recomposition article 

Physiqnomics Body recomposition article 

James Krieger's weightology 

Brain & Gains Podcast 

FREE ARTICLE: The Lazy man's guide to body recomposition 

ARTICLE: A surprisingly easy way to track alcohol into your macros 

Write me your question here 

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Instagram: @pavonefitness

Youtube Channel




Dec 01, 202159:15
#61 - How fast can you lose fat without losing muscle? (Specific formula)

#61 - How fast can you lose fat without losing muscle? (Specific formula)

Welcome to the 61st episode of The Lean Muscle Warrior Podcast.

My name is Francesco Pavone and my goal is to help busy professionals feel great with and without a T-Shirt without extreme approaches.

In this podcast, we'll talk about the most practical aspect of fitness and nutrition. It won't be a geek discussion about science and not even a totally biased opinion about what you should do. We'll look at the current evidence and mix it with my experience as a former professional swimmer, online coach, personal trainer and the experience of my clients.

I will also share my journey as an online coach and competitive bodybuilder.

Currently, I am working on building as much Lean Muscle mass as possible to compete next year under the guide of Alberto Nunez from the 3DMJ.

Apply for The next cohort of The Tight T-Shirt Transformation  

Join our FREE community 

Our success stories 

THIS WEEK ONLY: Earn 100€ for leaving a review on Apple podcast. 

1. Leave a 5-star review on Apple podcast 

2. send me the screenshot of the review on Instagram at @pavonefitness 

I will select the winner at the end of this week. 

------

In today's episode, we'll talk about calorie deficit, fat and muscle.

We know from the research that for every kg we lose, we lose some muscle, water and fat. 

Hopefully, we'll be able to see our fat loss results by having a nice tone and definition in our muscles. 

So, is there a formula to find out the right rhythm of fat loss for our body composition? 

In fact, there is and I will show you how to use it in this episode!

DR. Alpert research: limit on the energy transfer rate from the human fat store in hypophagia

Effect of Two Different Weight-Loss Rates on Body Composition and Strength and Power-Related Performance in Elite Athletes

ARTICLE - What everyone Ought to know about the aggressive deficit for fat-loss 

ARTICLE: A surprisingly easy way to track alcohol into your macros 

Write me your question here 

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Instagram: @pavonefitness

Youtube Channel


Nov 24, 202137:07
#60 - Do you need another training program?
Nov 17, 202133:31
#59 - Ageing and metabolism
Nov 10, 202127:39
#58 - Are deadlifts good to build muscle?

#58 - Are deadlifts good to build muscle?

Welcome to the 58th episode of The Lean Muscle Warrior Podcast.

My name is Francesco Pavone and my goal is to help busy professionals to feel great with and without a T-Shirt with flexible dieting and strength workouts so, in this podcast, we'll dive into training to build muscle and strength, nutrition for health and mindest to get you closer to that goal.

I will also share my journey as an online coach and competitive bodybuilder.

Currently, I am working on building as much Lean Muscle mass as possible to compete next year under the guide of Alberto Nunez from the 3DMJ.

#43 How to use deloads to overcome plateaus in your training

Apply for The next cohort of The Tight T-Shirt Transformation  

Join our FREE community 

Our success stories 

ARTICLE REFERENCED IN THE SHOW: How To Deadlift For Mass: The King Of Mass-Builders

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In today's episode, we'll talk about deadlifts.

we'll try to answer one simple question: are traditional deadlifts a good exercise to build muscle?

I recently bumped into an article from Bodybuilding.com a famous fitness website that is almost misleading on the topic.

We'll talk about traditional deadlift benefits, better alternatives to building muscles and other training considerations. 

If you enjoyed the episode, share it with a hard-core deadlifter you know!

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If you want to learn more about me:

Instagram: @pavonefitness

Youtube Channel: https://www.youtube.com/channel/UCek1Tiks9SXji48fRkbNMRg

BLOG POST: Warning! Are you skinny fat? (And What to do about it)ù

Nov 03, 202130:50
#57 - How often should you change exercise in your training program? (The answer is not it ''depends'')

#57 - How often should you change exercise in your training program? (The answer is not it ''depends'')

Welcome to the 57th episode of The Lean Muscle Warrior Podcast.

My name is Francesco Pavone and my goal is to help busy professionals to feel great with and without a T-Shirt with flexible dieting and strength workouts so, in this podcast, we'll dive into training to build muscle and strength, nutrition for health and mindest to get you closer to that goal.

I will also share my journey as an online coach and competitive bodybuilder.

Currently, I am working on building as much Lean Muscle mass as possible to compete next year under the guide of Alberto Nunez from the 3DMJ.

#43 How to use deloads to overcome plateaus in your training

Apply for The next cohort of The Tight T-Shirt Transformation  

Join our FREE community 

Our success stories 

Changes in exercises are more effective than in loading schemes to improve muscle strength

Does Performing Different Resistance Exercises for the Same Muscle Group Induce Non-homogeneous Hypertrophy?

The effects of exercise variation in muscle thickness, maximal strength and motivation in resistance trained men


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In today's episode, we'll talk about exercise variation. 

we'll try to answer one simple question: How often should you change an exercise?

Joe Wider and Arnold Schwarzenegger popularised the idea of ''Muscle confusion'' and it left many people confused about how to use this principle. Many of those who tried it had great results, others struggled to grow any muscles. 

We'll talk about a study that compared different exercise variations in a training program and I will share my personal experience about it. 

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If you want to learn more about me:

Instagram: @pavonefitness

Youtube Channel: https://www.youtube.com/channel/UCek1Tiks9SXji48fRkbNMRg

BLOG POST: Warning! Are you skinny fat? (And What to do about it)ù



Oct 27, 202123:05
#56 - New study on the effects of eggs consumption on health

#56 - New study on the effects of eggs consumption on health

Welcome to the 56th episode of The Lean Muscle Warrior Podcast.

My name is Francesco Pavone and my goal is to help busy professionals looking great with and without a T-Shirt with flexible dieting and strength workouts so, in this podcast, we'll dive into training to build muscle and strength, nutrition for health and body composition and stress management topics to get you closer to that goal.

I will also share my journey as a Coach and competitive bodybuilder.

Currently, I am working on building as much Lean Muscle mass as possible to compete next year under the guide of Alberto Nunez from the 3DMJ.

Click here to work with me

Join our FREE community 

Our success stories 

Stanford University Study 

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In today's episode, we'll talk about Eggs.

I love Eggs! 

Some people say they are bad for your heart, others say they are full of protein and nutrients others say ''just don't exaggerate with them!''.

So how much is too much? 

We are going to use this study from Stanford University to guide us in this show and to understand the current scientific stance on the effect of dietary eggs consumption on health. 

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If you want to learn more about me:

Instagram: @pavonefitness

My Youtube Channel: https://www.youtube.com/channel/UCek1Tiks9SXji48fRkbNMRg

BLOG POST: Warning! Are you skinny fat? (And What to do about it)

Oct 20, 202124:14
#55 - Andrei Scheul - 4 steps to minimise the risk of injury
Oct 13, 202146:44
#54 - 5 reasons to hire a nutrition coach for fat loss
Oct 06, 202133:28
#53 - Should you count calories or macronutrients?

#53 - Should you count calories or macronutrients?

Welcome to the 53rd episode of The Lean Muscle Warrior Podcast.

My name is Francesco Pavone and my goal is to help busy professionals looking great with and without a T-Shirt so in this podcast, we'll dive into training to build muscle and strength, nutrition for health and body composition and stress management topics to get closer to that goal.

Fill this form to work with us

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In today's episode, we'll talk about Calories and Macros. 

''Should you count calories or macronutrients? 

ARTICLE: These 10 subtle tracking mistakes will keep you from losing weight. 

-----

If you want to learn more about my work or you want to understand more about The Tight T-Shirt Transformation::

Instagram: @pavonefitness

FREE Facebook Group: www.facebook.com/groups/theleanmusclewarriorseng/

The Tight T-Shirt Transformation

My Youtube Channel: https://www.youtube.com/channel/UCek1Tiks9SXji48fRkbNMRg

Warning! Are you skinny fat? (And What to do about it)

Sep 29, 202130:34
#52 - How to get adequate nutrients from your diet

#52 - How to get adequate nutrients from your diet

Welcome to the 52nd episode of The Lean Muscle Warrior Podcast.

My name is Francesco Pavone and my goal is to help busy professionals looking great with and without a T-Shirt so in this podcast, we'll dive into training to build muscle and strength, nutrition for health and body composition and stress management topics to get closer to that goal.

Fill the form to work with us

------

In today's episode, we'll talk about Nutrients. 

Should you be doing cardio at all when you want to lose fat?

If cardio burns a lot of calories and fat why not do that?

Why many people don't need to lose weight?

I will share with you 5 + 1 tips on how to get adequate nutrients from your diet. 

Episode #21 - Why are whole foods good?

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If you want to learn more about my work or you want to understand more about The Tight T-Shirt Transformation::

Instagram: @pavonefitness

FREE Facebook Group: www.facebook.com/groups/theleanmusclewarriorseng/

The Tight T-Shirt Transformation

My Youtube Channel: https://www.youtube.com/channel/UCek1Tiks9SXji48fRkbNMRg


Warning! Are you skinny fat? (And What to do about it)

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Sep 16, 202134:53
#51 - Solocast - Cardio Vs Lifting Weight for Fat-loss

#51 - Solocast - Cardio Vs Lifting Weight for Fat-loss

Welcome to the 51st episode of The Lean Muscle Warrior Podcast.

My name is Francesco Pavone and my goal is to help busy professionals looking great with and without a T-Shirt so in this podcast, we'll dive into training to build muscle and strength, nutrition for health and body composition and stress management topics to get closer to that goal.

------

In today's episode, we'll talk about cardio for Fat-loss.

Should you be doing cardio at all when you want to lose fat? 

If cardio burns a lot of calories and fat why not do that? 

Why many people don't need to lose weight? 

I will share with you my 6 reasons why I think it's not necessary to do cardio during a fat-loss phase. 

-----

If you want to learn more about my work or you want to understand more about The Tight T-Shirt Transformation::

Instagram: @ptpavons

FREE Facebook Group: www.facebook.com/groups/theleanmusclewarriorseng/

The Tight T-Shirt Transformation

My Youtube Channel: https://www.youtube.com/channel/UCek1Tiks9SXji48fRkbNMRg

The Ultimate Guide to Recomp

Warning! Are you skinny fat? (And What to do about it)

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*Scientific References* 

Formula to calculate energy expenditure from a resistance training session 

Predictors of fat mass changes in response to aerobic exercise training in women

Caloric expenditure, life status, and disease in former male athletes and non-athletes

Resistance to exercise-induced weight loss: compensatory behavioural adaptations

Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults

Impact of different training modalities on anthropometric and metabolic characteristics in overweight/obese subjects: a systematic review and network meta-analysis

Sep 08, 202149:03
#50- Come Max ha messo 10 kg di muscoli e aumentato la sua autostima
Sep 01, 202146:15
#49 -First Q & A - How to manage your situation when you don't work with a coach, different form of progress and hydration basic rules
Aug 25, 202129:22
#48 - Velio Moretti - How to lower your body-fat to 12% and lose 20 kg in 12 months

#48 - Velio Moretti - How to lower your body-fat to 12% and lose 20 kg in 12 months

Welcome to the 48th episode of The Lean Muscle Warrior Podcast.

My name is Francesco Pavone and my goal is to help busy professionals looking great with and without a T-Shirt so in this podcast, we'll dive into training to build muscle and strength, nutrition for health and body composition and stress management topics to get closer to that goal.

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In today's episode, we'll talk about the story of Velio. 

Velio and I first met in London in 2019.  

We worked together for 12 weeks to lower his body fat down to 10%. 

Velio's struggle was to clear the fog about many important training and nutrition aspects. 

How to properly set yourself up for a successful fat-loss phase? 

How to manage cardio when we want to lose fat and not muscle? 

How to adapt a training program for a muscle-building vs a fat-loss phase? 

Velio is a high-performer in his life and he didn't hesitate to reach out for support so he could learn what works best for him. 

Listen to this podcast to understand Velio's reservations before we started working together, what he learned specifically from me and the community, his tangible results and what Velio would recommend to someone who is thinking about working with the Tight T-Shirt Transformation Team.

-----

If you want to learn more about my work or you want to understand more about The Tight T-Shirt Transformation::

Instagram: @ptpavons

FREE Facebook Group: www.facebook.com/groups/theleanmusclewarriorseng/

The Tight T-Shirt Transformation

My Youtube Channel: https://www.youtube.com/channel/UCek1Tiks9SXji48fRkbNMRg

Velio on Instagram

Aug 18, 202130:44