The Lean Muscle Warriors
By Francesco Pavone
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
The Lean Muscle WarriorsDec 09, 2020
#90- Best exercises to grow your arms
Welcome to episode #90 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'll talk about the best exercises to develop your arms.
Episode resources:
How did I grow my arms
Do you need Isolation exercises?
Full range of strength
Best exercises for biceps
Best exercises for triceps
Overrated Arms exercises
Underrated Arms exercise
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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!
Will talk again next week!
#89 - Best 5 exercise for 3D Shoulders
Welcome to episode #89 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'll talk about the best exercises to develop well rounded deltoids.
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Episode resources:
Why should you train the deltoids?
Brief anatomy and function
Best #5 exercises for deltoids
Rep ranges recommendation
Underrated shoulder exercises
Overrated shoulder 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 in growing this show!
#72- Best glutes exercises for men
#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:
#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
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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
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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!
# 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:
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
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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!
#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.
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Episode Resources:
DM Francesco Pavone on Instagram
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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.
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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
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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!
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.
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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?
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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!
# 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.
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Episode Resources:
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:
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
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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!
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.
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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!
#84 - Why ''I want to get ripped'' is not a great goal
Welcome to episode #84 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.
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Episode Resources:
DOWNLOAD THE 3 Strategies to get rid of love handles
DM Francesco Pavone on Instagram
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In today's episode I tell you about why ''I want to get ripped'' Isn't a great goal
Behaviour vs outcome
The problem with outcomes goals
How to set behaviours goals
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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!
#83 - 3 Ways to maximise how you feel this summer
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.
In today's episode, we talk about 3 simple ways to maximise this summer.
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Episode Resources:
DOWNLOAD THE 3 Strategies to get rid of love handles
DM Francesco Pavone on Instagram
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In today's episode, I answer three questions from our listeners:
Love what you do, and take a periodic break
My recent trip to Portugal
1.Eat more seasonal fruit
2.Get more sun exposure
3.Forest Bathing
Coaching Announcement
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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!
#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:
DOWNLOAD THE FAT LOSS GUIDE FOR BUSY PROFESSIONALS
DM Francesco Pavone on Instagram
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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
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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!
#81 - Best $500 investment for a home gym set-up, How to maximise a cut, Rear foot position in the split squat
Welcome to episode #81 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.
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Episode Resources:
DOWNLOAD THE FAT LOSS GUIDE FOR BUSY PROFESSIONALS
DM Francesco Pavone on Instagram
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In today's episode, I answer three questions from our listeners:
1) Does it matter where I position the rear foot in the Bulgarian split squat
Visual explanation in this reel
2) How to maximize my cut (fat loss)?
3) What's the best $500 home gym equipment investment?
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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!
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
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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
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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!
#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.
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Episode Resources:
DOWNLOAD THE FAT LOSS GUIDE FOR BUSY PROFESSIONALS
The lazy men´s guide to body recomposition
DM Francesco Pavone on Instagram
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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.
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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
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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!
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.
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Episode Resources:
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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!
How to build muscle series # 3 - Intensity
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 today's episode, we'll talk about Intensity, one of the most important training variables 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:
DOWNLOAD THE FAT LOSS GUIDE FOR BUSY PROFESSIONALS
DM Francesco Pavone on Instagram
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Episode's content:
What is intensity?
What is intensity influenced by?
How to know if you're training hard enough
Is failure important?
What happens if you train too hard?
Compound vs isolation
--
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!
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.
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Episode Resources:
DOWNLOAD THE FAT LOSS GUIDE FOR BUSY PROFESSIONALS
DM Francesco Pavone on Instagram
#76 - 12 Common muscle building mistakes
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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!
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:
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
#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.
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Episode Resources:
DOWNLOAD THE FAT LOSS GUIDE FOR BUSY PROFESSIONALS
Download now the Sleep and Recovery Ideas spreadsheet.
DM Francesco Pavone on Instagram
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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!
#78 - 15 little known strategies to be less hungry on a fat-loss diet
Welcome to episode #78 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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Episode Resources:
HOW TO FIND YOUR MAINTENANCE CALORIES
DOWNLOAD THE FAT LOSS GUIDE FOR BUSY PROFESSIONALS
High-fibers, low-energy-dense, minimally processed food list
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In today's episode, I talk about how to get and stay motivated in your training and diet.
Episode's content:
Is dieting supposed to be hard?
15 little-known strategies to be less hungry on a fat-loss diet
--
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!
#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.
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IDENTITY, VALUES, AND GOALS CHART
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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
#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.
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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.
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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
#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.
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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!
#74 - Ketogenic diet, Best rep range for muscle size, quick way to warm-up
Welcome to episode #74 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, I answer three questions from my Instagram account, @pavonefitnesss
1) What do I think of the Ketogenic diet?
2) What's the best repetition range for muscle size?
3) What's an easy way to structure warm-ups?
--
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!
#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.
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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
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#72 - The best glutes exercises for men
Welcome to episode #72 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 glutes.
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Glutes brief anatomy and function
Stretch component
Tension component
Metabolic stress
Stimulus/fatigue ratio
Unilateral exercises
Isolation or compounds?
The importance of choosing exercises that don´t involve a lot of thinking
Best #3 exercises for glutes
Why should you train the glutes?
Can you shape your glutes into a panettone-like shape?
What´s the most common problem with glutes training
--
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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!
#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
--
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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!
#70 - 10 fitness and nutrition myths that needs to die in 2022
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 10 popular fitness and nutrition myths that should die in 2022.
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Episode´s stamps:
Marcus Aurelius quote on anxiety
Last week's best Instagram post
#1 - Stretching loosen up muscles
#2 - Deadlifts are only done off the floor
#3 - You shouldn't train when you are injured or sore
#4 - Exercise is bad for your immune system
#5 - [fill in the blank] is the best diet for weight loss
#6 - Moving a lot more and eating a lot less is the key to weight loss
#7 - Cardio burns more calories than resistance training
#8 - No pain no gain
#9 - Older men shouldn't train hard
#10 - If you are not sore you didn't have a good workout
--
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)
Welcome to the 69th 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 Diet culture and how traditional diets are dead in 2022.
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Episode´s stamps:
My passion for skiing
Today´s Quote
People are diverse
If not dieting, what should you focus on?
What´s good nutrition?
What´s my coaching philosophy?
Fat loss Diets are not bad
Multiphasic approach to nutrition
The biopsychosocial approach
--
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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!
#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!
#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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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
Vegan food logging 101: Your guide to calculating calories and macros
#66 - Why you don't have Abs
Welcome to the 66th 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 ABS.
I will share with you:
-Differences between abs and core;
-Main core and abs muscles;
-5 reasons why you don't have abs;
-My favourite 6 abs exercises;
-A quote I am pondering on;
-A podcast I am listening to.
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#65 - How to lose 14 kg of fat and turn around your life
Welcome to the 65th episode of The Lean Muscle Warrior Podcast.
My name is Francesco Pavone and my goal is to help busy professionals look great with and without a T-Shirt so this podcast will be about nutrition for deep health, flexible dieting, training to get stronger and building muscle and mindset tips.
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In today's episode, we'll talk about the story of Andrea.
Andrea and I had our first chat in December 2020.
We worked together for 12 months now and his progress has been unbelievable.
Andrea's struggle was to clear the fog about many important training and nutrition aspects.
How to lose weight and keep it off?
How to manage cardio when we want to lose fat and not muscle?
Is it possible to keep losing weight when you have a newborn in the family?
Andrea 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 Andrea's reservations before we started working together, what he learned specifically from me and the rest of the team, his tangible results and what Andrea would recommend to someone who is thinking about working with Team Pavone.
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Instagram: @pavonefitness
FREE Facebook Group: www.facebook.com/groups/theleanmusclewarriorseng/
The Tight T-Shirt Transformation
#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.
-
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
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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
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Instagram: @pavonefitness
#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.
-
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
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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
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Instagram: @pavonefitness
#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
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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!
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Shownotes:
Michael Matthews Body recomposition article
Physiqnomics Body recomposition article
FREE ARTICLE: The Lazy man's guide to body recomposition
ARTICLE: A surprisingly easy way to track alcohol into your macros
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Instagram: @pavonefitness
#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
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.
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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
ARTICLE - What everyone Ought to know about the aggressive deficit for fat-loss
ARTICLE: A surprisingly easy way to track alcohol into your macros
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Instagram: @pavonefitness
#60 - Do you need another training program?
Welcome to the 60th 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
The ''Ego depletion mechanism'' is a myth - This research proves it
Instagram Reel - Calorie and Macros visual breakdown
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In today's episode, we'll talk about mindset, goal setting and consistency, all in one go!
The question is a difficult one. What do I think about the current situation of one of our listeners?
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Instagram: @pavonefitness
Youtube Channel: https://www.youtube.com/channel/UCek1Tiks9SXji48fRkbNMRg
BLOG POST: Warning! Are you skinny fat? (And What to do about it)
#59 - Ageing and metabolism
Welcome to the 59th 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.
Apply for The next cohort of The Tight T-Shirt Transformation
Research - Daily energy expenditure through the human life course
Instagram Post - Does more muscle mean you can eat more food?
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In today's episode, we'll talk about metabolism.
We'll try to answer one simple question: is metabolism slowing down as we age?
If you enjoyed the episode, share it with a friend you know would enjoy it.
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Instagram: @pavonefitness
Youtube Channel: https://www.youtube.com/channel/UCek1Tiks9SXji48fRkbNMRg
BLOG POST: Warning! Are you skinny fat? (And What to do about it)ù
#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
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
#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
Changes in exercises are more effective than in loading schemes to improve muscle strength
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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
#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.
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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)
#55 - Andrei Scheul - 4 steps to minimise the risk of injury
Welcome to the 55th 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.
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In today's episode, we'll talk about Injury prevention with Andrei Scheul.
I and Andrei designed 4 steps to make sure you're doing everything you can to minimise the risk of injuries as your train to build muscle and strength.
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If you want to learn more about Andrei:
Instagram: @aasphysical
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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)
#54 - 5 reasons to hire a nutrition coach for fat loss
Welcome to the 54th 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 fitness enthusiast.
Currently, I am working on building as much Lean Muscle mass as possible to compete as a bodybuilder next year.
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In today's episode, we'll talk about Nutrition Coaching.
First of all, what is nutrition coaching and how is it different from being a certified nutritionist?
After that, we'll dive into 5 reasons to hire a nutrition coach for fat loss.
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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
My Youtube Channel: https://www.youtube.com/channel/UCek1Tiks9SXji48fRkbNMRg
BLOG POST: Warning! Are you skinny fat? (And What to do about it)
#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.
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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
#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.
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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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#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.
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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.
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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: @ptpavons
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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*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
#50- Come Max ha messo 10 kg di muscoli e aumentato la sua autostima
Benvenuto nel 50° episodio di The Lean Muscle Warrior Podcast.
Mi chiamo Francesco Pavone e il mio obiettivo è aiutare i professionisti impegnati a sentirsi bene con e senza maglietta, quindi in questo podcast parleremo di come costruire muscoli e forza, consigli di nutrizione e stile di vita per migliorare la composizione corporea e la salute.
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Nella puntata di oggi parleremo della storia di Max.
Max e io ci siamo incontrati per la prima volta su Instagram nel Luglio 2020-
Inizialmente abbiamo lavorato insieme per 12 settimane per aumentare la sua massa magra.
La lotta di Max è stata quella di capire come mettere muscolo senza ritrovarsi sempre al punto di partenza.
Ascolta questo podcast per capire i dubbi di max prima di cominciare questo percorso, alcuni dei suoi risultati tangibili e i prossimi obiettivi a cui stiamo lavorando insieme.
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Compila questo questionario per capire se hai i requisiti per partecipare: https://forms.gle/xHU1FuBFk7oqwaN2A
Francesco Pavone su Instagram: @ptpavons
3 Motivi per cui non credo nei cheat meals: https://www.instagram.com/p/CB1AergHqBx/?utm_source=ig_web_copy_link
Gruppo Facebook GRATUITO: www.facebook.com/groups/theleanmusclewarriors/
Canale Youtube: https://www.youtube.com/channel/UCek1Tiks9SXji48fRkbNMRg
#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
Welcome to the 49th 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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Today It's our first Q & A episode and I will address 3 questions I received over the last week.
1) I struggle to manage my situation. I never worked with a coach and I'd love to learn how to adapt my program to my lifestyle.
2) Should I increase reps, loads or sets when the purpose is to increase muscle and strength?
3) I always feel tired before a workout, should I drink something before the workout?
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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: @ptpavons
FREE Facebook Group: www.facebook.com/groups/theleanmusclewarriorseng/
The Tight T-Shirt Transformation
My Youtube Channel: https://www.youtube.com/channel/UCek1Tiks9SXji48fRkbNMRg
#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.
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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: @ptpavons
FREE Facebook Group: www.facebook.com/groups/theleanmusclewarriorseng/
The Tight T-Shirt Transformation
My Youtube Channel: https://www.youtube.com/channel/UCek1Tiks9SXji48fRkbNMRg