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 WarriorsFeb 09, 2022
#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.ย
Episode resources:
How did I grow my armsย
Do you need Isolation exercises?
Full range of strength
Best exercises for biceps
Best exercises for tricepsย
Overrated Arms exercises
Underrated Arms exerciseย
--
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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.ย
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Episode resources:ย
Why should you train the deltoids?ย
Brief anatomy and function
Best #5 exercises for deltoids
Rep ranges recommendationย
Underrated shoulder exercisesย
Overrated shoulder exercises
--
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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!
#72- Best glutes exercises for menย
#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 Burnยดs Books about Behavioural Changeย
DM Francesco Pavone on Instagramย
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In today's episode, we'll talk about stress
Episode content:
What is stress?ย
The 6 layers of Stressย
The Allostatic Loadย
The bodyยดs response to stressย
When does stress become unhealthy?ย
Stress and the immune system
11 Unknown reasons why you might be stressedย
Lifestyle and Nutrition Practices to better deal with stressย
----
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 Instagramย
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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?ย
Common Core training mistakesย
What to do if you don't see your absย
Top 8 + 1 subdomains of core exercisesย
----
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.ย
we all have different experiences, different fitness levels, preferences...yes, we are very unique individuals.ย
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.ย
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Episode content:
how to use this listย
the importance of using a blueprintย
10 steps - processย
Fixed mindset vs Growth mindsetย
I sucked at breaststroke
Discover your valuesย
Do you consider yourself an athlete even if you don't compete?
Don't wait for the perfect timeย
Is eating too fast making you fat?ย
How much processed food is it good to eat?ย
You won't learn this overnightย
Follow a resistance programย
Do you know how to breathe?
Ask for helpย
Your environment and foodย
Values vs Principlesย
----
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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.
Thanks for listening!
How to build muscle serie - #7 Rest Periods
Fill out this form (COACHING APPLICATION FORMย ) to apply for the Tight T-Shirt Transformation or simply DM Francesco Pavone on Instagramย
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 periodsย
Short rest periods
Medium Rest periodsย
Long rest periodsย
Muscle damageย
Metabolic stress
Mechanical Tensionย
How long should you rest between sets?ย
Is there a place for shorter rest periods?ย
---
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.
------
Episode Resources:
DM Francesco Pavone on Instagramย
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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.ย
Episode content:ย
Imagine these 3 different identikitย
What is compassionย
5 components of compassionย
why compassion in coaching?ย
10 benefits of being more compassionateย
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!
How to build muscle serie - #6 How to progress
Fill out this form (COACHING APPLICATION FORMย ) to apply for the Tight T-Shirt Transformation or simply DM Francesco Pavone on Instagramย
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.ย
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Episode Content:ย
How long do you have to work to see results?ย
Time and effortย
What is progresss?ย
What is progressive overload?ย
Deloads and weeks offย
How to progress as a noviceย
How to progresss as an intermediateย
How to progress as an advanced athleteย
The case with isolation exercisesย
Linear progression
Double progression
How to know when you need a deloadย
---
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 Instagramย
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In today's episode I tell you about why ''I want to get ripped'' Isn't a great goalย
Behaviour vs outcomeย
The problem with outcomes goals
How to set behaviours goalsย
----
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.ย
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Episode Resources:
DOWNLOAD THE 3 Strategies to get rid of love handles
DM Francesco Pavone on Instagramย
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In today's episode, I answer three questions from our listeners:
Love what you do, and take a periodic breakย
My recent trip to Portugalย
1.Eat more seasonal fruitย
2.Get more sun exposureย
3.Forest Bathingย
Coaching Announcementย
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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 Instagramย
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In today's episode, I share with you 3 simple tips to optimize your health today.
Episode content:ย
-Tip # 1 - Eat more Whole, minimally-processed food;
-Tip #2 - Practice movement 3xweekย
-Tip #3 - Eat more proteinย
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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.
------
Episode Resources:
DOWNLOAD THE FAT LOSS GUIDE FOR BUSY PROFESSIONALS
DM Francesco Pavone on Instagramย
----
In today's episode, I answer three questions from our listeners:ย
1) Does it matter where I position the rear foot in the Bulgarian split squat
Visual explanation in this reelย
2) How to maximize my cut (fat loss)?
3) What's the best $500 home gym equipment investment?ย
----
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 FORMย ) to apply for the Tight T-Shirt Transformation or simply DM Francesco Pavone on Instagramย
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.ย
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.ย
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 Facebookย
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Episode Resources:
How important is exercise selection in the grand scheme?ย
Fatigue: The overlooked aspect of exercise selectionย
Compound and Isolation exercisesย
Should we do isolation exercises before compound exercises?ย
Did you have any exercises you wished you were not so attached to?ย
Top 3 favourite exercises per muscle group for chest, delts and quads;ย
How do different exercises target different parts of the muscle?
When do you know itยดs time to up the calories in a muscle-building phase?ย
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.
------
Episode Resources:
DOWNLOAD THE FAT LOSS GUIDE FOR BUSY PROFESSIONALS
The lazy menยดs guide to body recomposition
DM Francesco Pavone on Instagramย
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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.
----ย
Episode's content:
What does success means for me?ย
What is body recomposition?ย
Who can achieve that?ย
Who would benefit from it?ย
Should you cut, bulk or recomp?ย
What if you donยดt want to track calories?ย
My 6 steps process to set your diet and training for body recomposition
ย ----
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 FORMย ) to apply for the Tight T-Shirt Transformation or simply DM Francesco Pavone on Instagramย
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.ย
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:
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Episode's content:
What is frequencyย
Different schools of thought
How many sessions should we do / per week?ย
Is it better to train more or less frequently?ย
Optimal vs Practicalย
Should we train different muscles with different frequenciesย
Episode recapย
--
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 Instagramย
----
Episode's content:
What is intensity?ย
What is intensity influenced by?ย
How to know if you're training hard enough
Is failure important?ย
What happens if you train too hard?ย
Compound vs isolationย
--
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.
------
Episode Resources:
DOWNLOAD THE FAT LOSS GUIDE FOR BUSY PROFESSIONALS
DM Francesco Pavone on Instagramย
#76 - 12 Common muscle building mistakes
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Episode's content:
I nearly got into a fight at the gym the other dayย
How I got to know about Volumeย
What is hypertrophy?ย
How does strength training promotes Hypertrophy?ย
The 3 muscle building variables
Volume defined
How to count volumeย
Relationship between strength and hypertrophyย
Volume and progress
The fitness fatigue moduleย
How much volume should you do?ย
How many reps should you do?ย
Junk volumeย
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.ย
In the first episode, I tell you about the most important thing when it comes to building muscle, adherence (aka consistency).ย
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.ย
------
Episode Resources:
DOWNLOAD THE FAT LOSS GUIDE FOR BUSY PROFESSIONALS
DM Francesco Pavone on Instagramย
#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 bodybuildingย
The journey of each personal trainerย
Will you ever reach your ideal physique?ย
The Biopsychosocial approachย
The most important thing to building muscleย
Aim for consistency not resultsย
The multiphasic approachย
The 80/20 approach
Be realistic with your current schedule
Clear Goals and Boundariesย
Building systemsย
Maximize your available equipment
Support and Accountabilityย
Proxy for progressย
Consider your preferences and other activities
Develop a plan Bย
--
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!ย
I highly appreciate your support.
Thanks for listening!
DAS GYM - INTELLIGENT STRENGTH One of the best gyms in Europeย
#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.ย
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
Download now the Sleep and Recovery Ideas spreadsheet.ย
DM Francesco Pavone on Instagramย
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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 entrepreneurย
The importance of having a good night's sleepย
How comparing yourself to others might be stopping you from making progressย
14 tips to go to bed earlier and wake up fresher
How to keep up your fitness goals when you're busy 4 tips.ย
--
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.
------
Episode Resources:ย
HOW TO FIND YOUR MAINTENANCE CALORIES ย
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?ย
15 little-known strategies to be less hungry on a fat-loss dietย
--
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 CHARTย
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In today's episode, I talk about how to get and stay motivated in your training and diet.ย
Episode's content:
Consistency is the most important thing
Not being motivated is an outcomeย
Worldviews, identity, values, and how they shape your goals and resultsย
What I learned from my brother's 40 kg weight loss journeyย
My 4-steps formula to be motivated and stay motivatedย
--
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)ย
HOW ANDREA LOST 10 KG OF FAT WITHOUT HAVING ENERGY AND MOTIVATIONย
#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.ย
Our current clients are doing exactly the same.ย
Andrea lost 10 kg in 12 weeks;
Joshua kept getting stronger before during and after the birth of his first son;ย
Gabriele lost 8 kg in 9 weeks and his fitness is going back to where it was before college.ย
But I am looking for a few specific people though...
So if you:ย
โ๏ธAre committed to finally change;ย
โ๏ธAre able to train 3 days/week minimum;
โ๏ธConsider yourself coachable;
โ๏ธAnd you're ready to get pushed out of your comfort zone;ย
Then just fill out the form below and I will get in touch with you with more details.ย
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In today's episode, I talk about 12 common muscle-building mistakes people often make in their training.ย
Episode's content:
Why not building muscle can be a problemย
When I learned that I was doing something wrongย
12 common MUSCLE BUILDING training mistakesย
1) not having the right expectationsย
2) Think that progress = add more weight to the barย
3) lifting too heavy for too few reps.ย
4) Form break down at the end of the set;
5) Not lowering the weightย
6) Not using fixed-weight machinesย
7) Not having the right exercise selection
8) Not warming upย
9) not doing enough isolation exercises
10) Not having a supportive community or a coach (and why I hired a vocal coach)ย
11) Not tracking your workoutsย
12) Not being consistent enoughย
--
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)ย
HOW ANDREA LOST 10 KG OF FAT WITHOUT HAVING ENERGY AND MOTIVATIONย
#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)ย
As you start lifting weights progress happens quite naturally.ย
You add load and reps to every exercise you do.ย
But generally, after the first couple of years lifting weights consistently progress eventually stop for many people.ย
No progression, no result next year.ย
The same workouts, the same strength, the same physique.ย
The problem is often that most people don't progress in their training because they lack motivation.ย
Sure, things like nutrition, recovery, mindset, consistency are part of the same book but the chapter 'training'' is the one with more intricacies.ย
It's helpful to have some ideas about how much load do generally people lift at your body weight.ย
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.ย
These standards should serve as a motivation for you and shouldn't make you feel bad about where you at today.ย
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.ย
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.ย
Episode's content:
Who are these standards good for
When and how to use the standardsย
The problem strength testย
9 Strength Standards
The deadliftย
The Squatย
The Bench Press
The Overhead Pressย
The Push-Up
The Pull-Ups
The Dipsย
The Split-Squatย
The Pendlay Row
ย --
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?ย
2) What's the best repetition range for muscle size?ย
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.ย
The effects on health have been largely debated and there is still a lot of confusion around the topic.ย
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Episode timestamps:ย
๐๐ฉ๐ข๐ต ๐ช๐ด ๐ง๐ณ๐ถ๐ค๐ต๐ฐ๐ด๐ฆย
๐๐ณ๐ถ๐ค๐ต๐ฐ๐ด๐ฆ ๐ง๐ฐ๐ฐ๐ฅ ๐ด๐ฐ๐ถ๐ณ๐ค๐ฆ๐ด
๐๐ฉ๐บ ๐ฅ๐ฐ๐ฆ๐ด ๐ง๐ณ๐ถ๐ค๐ต๐ฐ๐ด๐ฆ ๐ฉ๐ข๐ท๐ฆ ๐ข ๐ฃ๐ข๐ฅ ๐ณ๐ฆ๐ฑ๐ถ๐ต๐ข๐ต๐ช๐ฐ๐ฏย
๐๐ณ๐ถ๐ค๐ต๐ฐ๐ด๐ฆ ๐ฎ๐ฆ๐ต๐ข๐ฃ๐ฐ๐ญ๐ช๐ด๐ฎย
๐๐ฆ๐ค๐ฐ๐ฎ๐ฎ๐ฆ๐ฏ๐ฅ๐ฆ๐ฅ ๐ง๐ณ๐ถ๐ค๐ต๐ฐ๐ด๐ฆ ๐ฅ๐ข๐ช๐ญ๐บ ๐ช๐ฏ๐ต๐ข๐ฌ๐ฆย
๐๐ณ๐ถ๐ค๐ต๐ฐ๐ด๐ฆ ๐ฎ๐ฆ๐ต๐ข๐ฃ๐ฐ๐ญ๐ช๐ด๐ฎ ๐ฅ๐ถ๐ณ๐ช๐ฏ๐จ ๐ข ๐ค๐ข๐ญ๐ฐ๐ณ๐ช๐ฆ ๐ฅ๐ฆ๐ง๐ช๐ค๐ช๐ตย
๐๐ณ๐ถ๐ค๐ต๐ฐ๐ด๐ฆ ๐ฎ๐ฆ๐ต๐ข๐ฃ๐ฐ๐ญ๐ช๐ด๐ฎ ๐ฅ๐ถ๐ณ๐ช๐ฏ๐จ ๐ข ๐ค๐ข๐ญ๐ฐ๐ณ๐ช๐ฆ ๐ด๐ถ๐ณ๐ฑ๐ญ๐ถ๐ดย
๐๐ฐ๐ถ๐ณ๐ค๐ฆ๐ด ๐ฐ๐ง ๐ด๐ญ๐ฐ๐ธ๐ญ๐บ-๐ฅ๐ช๐จ๐ฆ๐ด๐ต๐ฆ๐ฅ ๐ข๐ฏ๐ฅ ๐ง๐ข๐ด๐ต๐ญ๐บ-๐ฅ๐ช๐จ๐ฆ๐ด๐ต๐ฆ๐ฅ ๐ค๐ข๐ณ๐ฃ๐ฐ๐ฉ๐บ๐ฅ๐ณ๐ข๐ต๐ฆ๐ดย
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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.ย
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Glutes brief anatomy and functionย
Stretch componentย
Tension componentย
Metabolic stressย
Stimulus/fatigue ratioย
Unilateral exercisesย
Isolation or compounds?ย
The importance of choosing exercises that donยดt involve a lot of thinkingย
Best #3 exercises for glutes
Why should you train the glutes?ย
Can you shape your glutes into a panettone-like shape?ย
Whatยดs the most common problem with glutes trainingย
--
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!
#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.ย
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๐ค๐๐๐ผ๐๐พ๐๐๐ ๐๐๐๐๐พ ๐๐ ๐๐บ๐๐๐๐ ๐บ๐ผ๐๐๐๐
๐ถ๐๐ ๐ฝ๐ ๐ผ๐บ๐๐ป๐ ๐๐พ๐ ๐บ ๐ป๐บ๐ฝ ๐๐พ๐๐๐๐บ๐๐๐๐
๐ถ๐๐บ๐ ๐ฝ๐๐พ๐ ''๐ ๐๐ ๐ผ๐บ๐๐ป ๐บ๐ผ๐๐๐บ๐ ๐ ๐ ๐๐พ๐บ๐''?
๐จ๐๐๐๐ ๐๐ ๐๐พ๐๐๐๐๐๐พ ๐ฟ๐๐๐ ๐ฟ๐๐๐ฝย
๐ฃ๐ ๐๐พ ๐๐พ๐พ๐ฝ ๐ผ๐บ๐๐ป๐๐๐๐ฝ๐๐บ๐๐พ๐? ๐ถ๐๐?ย
๐ถ๐๐ ๐๐พ๐พ๐๐๐ ๐ฟ๐๐๐ฝ ๐บ๐ ''๐ฆ๐ฎ๐ฎ๐ฃ ๐๐ ''๐ก๐ ๐ฃ'' ๐๐ ๐๐๐ ๐๐พ๐ ๐๐ฟ๐๐ ย
๐ณ๐๐พ ๐๐พ๐๐๐๐พ๐๐๐ผ ๐ฝ๐๐พ๐ย
๐ฅ๐๐บ๐๐ผ๐พ๐๐ผ๐'๐ ๐ฟ๐บ๐๐๐๐๐๐๐พ ๐พ๐๐บ๐๐๐ ๐พ: ๐ก๐พ๐๐๐ ๐๐๐๐บ๐๐ฝ๐พ๐ฝ ๐๐ ๐บ๐ ๐๐๐ ๐บ๐๐ฝย
๐ถ๐๐ ๐๐๐พ๐ผ๐๐ฟ๐๐ผ ๐๐๐๐๐๐พ๐๐๐ ๐๐พ๐ผ๐๐๐๐พ๐๐ฝ๐บ๐๐๐๐ ๐๐ ๐๐๐ ๐๐พ๐ผ๐พ๐๐๐บ๐๐ ๐ฟ๐๐ ๐๐๐๐ ๐๐พ๐๐๐ ๐พย
๐ญ๐๐ ๐บ๐ ๐ ๐๐๐พ ๐ผ๐บ๐๐ป๐ ๐บ๐๐พ ๐พ๐๐๐บ๐
๐ข๐บ๐๐ป๐ ๐บ๐๐ฝ ๐ป๐๐ฝ๐ ๐๐พ๐ผ๐๐๐๐๐๐๐๐๐๐ย
๐ซ๐๐-๐ผ๐บ๐๐ป๐ ๐ฝ๐๐พ๐๐ ๐๐ ๐ซ๐๐-๐ฟ๐บ๐ ๐ฝ๐๐พ๐๐ ๐ฟ๐๐ ๐ฟ๐บ๐ ๐ ๐๐๐ย
๐ถ๐๐บ๐ ๐๐๐๐๐ ๐ฝ ๐๐๐ ๐ฟ๐๐ผ๐๐ ๐๐?ย
๐ณ๐๐พ ๐๐๐ผ๐๐ ๐บ๐๐บ๐ ๐๐๐ย
๐ข๐บ๐๐ป๐ ๐ฐ&๐ ย
--
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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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Episodeยดs stamps:
Marcus Aurelius quote on anxietyย
Last week's best Instagram postย
#1 - Stretching loosen up muscles
#2 - Deadlifts are only done off the floorย
#3 - You shouldn't train when you are injured or soreย
#4 - Exercise is bad for your immune systemย
#5 - [fill in the blank] is the best diet for weight lossย
#6 - Moving a lot more and eating a lot less is the key to weight lossย
#7 - Cardio burns more calories than resistance trainingย
#8 - No pain no gainย
#9 - Older men shouldn't train hardย
#10 - If you are not sore you didn't have a good workoutย
--
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.ย
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Episodeยดs stamps:
My passion for skiing
ย Todayยดs Quoteย
People are diverseย
If not dieting, what should you focus on?
Whatยดs good nutrition?ย
Whatยดs my coaching philosophy?ย
Fat loss Diets are not badย
Multiphasic approach to nutritionย
The biopsychosocial approachย
--
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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!
FREE- 5 SCIENCE-BASED STRATEGIES TO GET RID OF LOVE HANDLESย
#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 myselfย
12:50 - How do I coach people who want to feel independentย
16:00 - My tips for people who havenยดt found their passion in fitness yetย
40:00 - The key is finding something you enjoyย
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Did you enjoy this podcast?ย
Then take 2 minutes of time to leave a review and share this episode with a friend or 2.ย
I highly appreciate your support in growing this show!
FREE- 5 SCIENCE-BASED STRATEGIES TO GET RID OF LOVE HANDLESย
#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.ย
I had the honour and pleasure to interview Karina Inkster, Certified online trainer and Vegan Coach.ย
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Time Stamps:ย
00:00: Is working out even necessary to lose fat?ย
02:00: How Karina went vegan
06:55: Misconceptions around veganism
10:46: What are some of the reasons to eat less meat?ย
13:50: Protein and a vegan dietย
22:00: What are 3-4 meals, ย high in protein, vegan and easy to make?ย
30:00: Karina's book recommendation about Goal Settingsย
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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 HEREย
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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.ย
I will share with you:ย
-Differences between abs and core;
-Main core and abs muscles;ย
-5 reasons why you don't have abs;
-My favourite 6 abs exercises;ย
-A quote I am pondering on;
-A podcast I am listening to.ย
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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.ย
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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.ย
We worked together for 12 months now and his progress has been unbelievable.ย
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.ย
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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 ย
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In today's episode, we'll talk about how to improve your sleep.ย
Sleep is of paramount importance to be healthy, have a better body composition and thrive.ย
Although everyone recognises the importance of sleep, a few people actually put in place a strategy to improve it.ย
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.ย
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Shownotes:
FREE GUIDE: Holiday Survival Kitย
FREE ARTICLE: The Lazy man's guide to body recompositionย
ARTICLE: A surprisingly easy way to track alcohol into your macrosย
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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 ย
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In today's episode, we'll talk about how to eat healthy during the Christmas festivities.ย
Should we count calories?ย
Should we try to keep losing weight?ย
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 Kitย
FREE ARTICLE: The Lazy man's guide to body recompositionย
ARTICLE: A surprisingly easy way to track alcohol into your macrosย
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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.ย
It won't be a geek discussion about science and not even a totally biased opinion about what you should do.ย
-
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 ย
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In today's episode, we'll talk about body recomposition.ย
Who is it good for?ย
How long to do it for?ย
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:ย
Michael Matthews Body recomposition articleย
Physiqnomics Body recomposition articleย
FREE ARTICLE: The Lazy man's guide to body recompositionย
ARTICLE: A surprisingly easy way to track alcohol into your macrosย
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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 ย
THIS WEEK ONLY: Earn 100โฌ for leaving a review on Apple podcast.ย
1. Leave a 5-star review on Apple podcastย
2. send me the screenshot of the review on Instagram at @pavonefitnessย
I will select the winner at the end of this week.ย
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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.ย
Hopefully, we'll be able to see our fat loss results by having a nice tone and definition in our muscles.ย
So, is there a formula to find out the right rhythm of fat loss for our body composition?ย
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-lossย
ARTICLE: A surprisingly easy way to track alcohol into your macrosย
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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.
ย 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.ย
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 ย
The ''Ego depletion mechanism'' is a myth - This research proves itย
Instagram Reel - Calorie and Macros visual breakdownย
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In today's episode, we'll talk about mindset, goal setting and consistency, all in one go!ย
The question is a difficult one. What do I think about the current situation of one of our listeners?ย
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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 ย
Research - Daily energy expenditure through the human life course
Instagram Post - Does more muscle mean you can eat more food?ย
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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.ย
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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)รน
#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 ย
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.ย
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)รน
#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 ย
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.ย
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.ย
We'll talk about a study that compared different exercise variations in a training program and I will share my personal experience about it.ย
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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)รน
#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!ย
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?ย
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.ย
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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.ย
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.ย
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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.ย
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If you want to learn more about Andrei:ย
Instagram: @aasphysicalย
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If you want to learn more about me:ย
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.ย
Currently, I am working on building as much Lean Muscle mass as possible to compete as a bodybuilder next year.ย
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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?ย
After that, we'll dive into 5 reasons to hire a nutrition coach for fat loss.ย
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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.ย
''Should you count calories or macronutrients?ย
ARTICLE: These 10 subtle tracking mistakes will keep you from losing weight.ย
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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.ย
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.ย
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?ย
If cardio burns a lot of calories and fat why not do that?ย
Why many people don't need to lose weight?ย
I will share with you my 6 reasons why I think it's not necessary to do cardio during a fat-loss phase.ย
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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*ย
Formula to calculate energy expenditure from a resistance training sessionย
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 50ยฐ episodio di The Lean Muscle Warrior Podcast.
Mi chiamo Francesco Pavone e il mio obiettivo รจ 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.ย
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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-ย
Inizialmente abbiamo lavorato insieme per 12 settimane per aumentare la sua massa magra.ย
La lotta di Max รจ stata quella di capire come mettere muscolo senza ritrovarsi sempre al punto di partenza.ย
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.ย
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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.ย
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.ย
2) Should I increase reps, loads or sets when the purpose is to increase muscle and strength?ย
3) I always feel tired before a workout, should I drink something before the workout?ย
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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.ย
Velio and I first met in London in 2019. ย
We worked together for 12 weeks to lower his body fat down to 10%.ย
Velio's struggle was to clear the fog about many important training and nutrition aspects.ย
How to properly set yourself up for a successful fat-loss phase?ย
How to manage cardio when we want to lose fat and not muscle?ย
How to adapt a training program for a muscle-building vs a fat-loss phase?ย
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.ย
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