The Leo Alves Podcast

Ep. 224 Apr 21, 2025

In this Q&A episode, I answer questions about sustainable fat loss, motivation, food quality, and how to keep the weight off long-term. I also share my personal takes on life, sports, and memorable meals. Here's what you'll learn: ✅ How to maintain your fat loss results without rebounding ✅ Whether low-carb or keto diets are effective long-term ✅ If you should train when you feel tired or run-down ✅ How to handle workouts and nutrition while travelling ✅ How to adjust your nutrition when switching from fat loss to maintenance Plus, I share the sport I wish I could master instantly, the best meal I've ever had, and the underrated fitness tip that's changed results for many of my clients.

Ep. 223 Apr 17, 2025

In this Q&A episode, I break down common fat loss and training myths—like whether you really need to lift heavy to "tone up" and whether pre-workouts are worth the hype. I also answer questions about full-body vs. split workouts, recovering well, and how to feel more confident in the gym. Here's what else I speak about: ✅ What matters more for fat loss—diet or movement? ✅ Is eating the same meals every day okay? ✅ Bare minimum fitness strategy for people with busy jobs ✅ How to spot the difference between a plateau and just needing patience ✅ How I'd help someone intimidated by the gym environment

Ep. 222 Apr 14, 2025

In this Q&A episode, I tackle some of your most common fitness and mindset challenges—from what to do when you've lost motivation to how to tell if you're doing too much cardio and why you're not seeing results despite working out and eating "pretty well." You'll also learn: ✅ How to handle evening cravings without derailing progress ✅ The difference between training for aesthetics vs performance ✅ What your workouts should look like if you can only train twice per week ✅ Whether intensity techniques like drop sets and rest-pause sets are worth your time ✅ And how important tempo is in resistance training Plus, I share personal takes on comfort shows, forgotten hobbies, underrated recovery tips, and a city I'd live in for life.

Ep. 221 Apr 10, 2025

In this Q&A episode, I answer a wide range of fitness, nutrition, and lifestyle questions—from how to track progress when the scale isn't moving to whether high-rep or low-rep training is better for your goals. You'll also learn: ✅ How to build muscle without a gym ✅ If body fat percentage measurements are worth it ✅ What to do in social situations when food is involved ✅ How much stress and sleep affect your progress ✅ Where beginners should start with strength training Plus, I dive into guilty pleasures I'm not guilty about, nostalgic smells, €1,000 shopping sprees, and the fictional universe I'd love to live in for a week.

Ep. 220 Apr 7, 2025

In this Q&A episode, I answer ten of your questions on fat loss, strength training, protein intake, and staying consistent on weekends—plus a few fun personal ones too. Here's what I cover: ✅ Why weekends derail so many fitness journeys—and how to fix it ✅ How to know when it's time to increase weights in the gym ✅ The difference between training for strength vs muscle ✅ Easy ways to boost protein intake without supplements ✅ Do you need to count macros, or is tracking calories enough? I also share my personal workout structure, a €50 purchase that surprised me, and a movie quote that randomly pops into my head more than it should.

Ep. 219 Apr 3, 2025

In this Q&A episode, I answer ten of your most common fitness and lifestyle questions—covering topics like building muscle without getting bulky, why soreness isn't always a sign of a good workout, and how to balance enjoying food while still progressing in fat loss. I also dive into: ✅ How often to switch up your workout routine ✅ The real reason people don't see results despite "doing everything right" ✅ The importance of exercise order in your workouts ✅ Whether fasting is useful or just unnecessary ✅ And a few fun ones—like the childhood game that still holds up today and the subject I'd love to master if it wasn't fitness

Ep. 218 Mar 31, 2025

In this Q&A episode, I answer your questions about weight loss, muscle gain, motivation, and consistency. Some of the key topics in this episode: ✅ How much sleep actually impacts fat loss and muscle growth ✅ The truth about losing belly fat ✅ Can you really build muscle with resistance bands? ✅ Why tracking steps matters more than you think ✅ How to deal with hunger in a calorie deficit Plus, I answer some fun lifestyle questions like a childhood memory that still makes me laugh, what I'd do with a time machine, and a random topic I could talk about for hours that has nothing to do with fitness.

Ep. 217 Mar 27, 2025

In this Q&A episode, I answer your top fitness, nutrition, and lifestyle questions, covering how to stay lean without obsessing over calories, the best way to train with limited time, and whether late-night eating really leads to fat gain. Some of the key topics I discuss: ✅ How to know if your workout routine is effective ✅ The best way to get stronger with minimal training ✅ A fitness rule that annoys me & why it needs to go ✅ Are there any overrated exercises for muscle growth? ✅ How to build muscle with just 3 workouts per week Plus, I share some fun personal insights, like an underrated everyday luxury, a skill I've picked up that people might not expect, and the one travel experience I'd relive if I could.

Ep. 216 Mar 20, 2025

In this Q&A episode, I answer your top fitness, nutrition, and lifestyle questions, covering everything from eating out without ruining your fat loss progress to whether supplements are necessary. Some of the key topics I discuss: ✅ How to recover properly from workouts ✅ The biggest muscle-building mistakes people make ✅ Can you lose fat and build muscle at the same time? ✅ Better ways to improve conditioning if you hate traditional cardio ✅ A training method I used to believe in but no longer do Plus, I share some fun personal takes, including a place that completely surprised me, who I'd swap lives with for a day, and a piece of technology I couldn't live without.

Ep. 215 Mar 17, 2025

In this episode, I sit down with fellow fitness coach Patrick DiBello to dive into a wide range of fitness, nutrition, and gym culture topics. From breaking strength myths to gym filming etiquette. Some of the key topics we discuss: ✅ Why most people are stronger than they think ✅ The right way to film in the gym without annoying others ✅ Breaking gender myths in exercise & strength training ✅ How the gym builds one of the best communities ✅ Store-bought bread vs. fresh bread – the great debate Plus, Patrick opens up about celebrating two years marijuana-free, and we talk about why burning bridges in fitness (or life) is never a good idea. Patrick's Instagram Patrick's website

Ep. 214 Mar 13, 2025

In this Q&A episode, I answer ten of your biggest fitness, nutrition, and lifestyle questions, covering everything from losing fat without tracking calories to whether cheat meals help or hurt your progress. Some of the key topics I cover: ✅ How to know if you're training hard enough to build muscle ✅ The biggest diet myth people still believe ✅ How to adjust training & nutrition for staying lean after 40 ✅ The best way to make progress at home with minimal equipment ✅ How much cardio do you need for fat loss? Plus, I dive into some fun topics, like a book, movie, or show that stuck with me, a hobby I've always wanted to learn, and the historical or fictional character I'd love to have dinner with.

Ep. 213 Mar 10, 2025

In this Q&A episode, I answer ten of your biggest fitness, nutrition, and lifestyle questions, covering everything from breaking a fat loss plateau to whether you can build muscle without lifting weights. Some of the key topics I discuss: ✅ How to know if you're really in a calorie deficit ✅ The best strength training exercises for beginners ✅ How much protein do you actually need? ✅ A common fitness myth that needs to die ✅ How to stay motivated when progress feels slow Plus, I share a random fact you might not expect, the language I'd instantly master if I could, and a food I could eat every day without getting tired.

Ep. 212 Mar 6, 2025

In this Q&A episode, I answer your fitness, nutrition, and lifestyle questions, covering everything from building muscle while losing fat to the best way to train in just 30 minutes. Some of the key questions I dive into: ✅ Can you get stronger while losing fat? ✅ What's an underrated habit for long-term fat loss? ✅ Are gym machines good for muscle growth? ✅ What's my honest take on intuitive eating for fat loss? ✅ How to stay consistent when life gets stressful? Plus, I share some personal takes, including a place I'd love to visit, an overrated show or anime, and where I'd live if I could never leave. If you're looking for straight-to-the-point fitness answers, this one's for you! Watch the 'Fitness in 5' YouTube Series Here

Ep. 211 Mar 3, 2025

Some days, you don't feel like showing up. Whether it's fitness, fat loss, or any goal you're working toward, there will be moments when you're unmotivated, unsure, or just not in the mood. But consistency is about turning up anyway—and that's exactly what I'm doing in this episode. Today, I had no idea what to talk about. But instead of skipping, I decided to share the exact lesson I want you to apply to your fitness journey: showing up even when it's not perfect. Progress isn't about having A+ days all the time—it's about sticking with it, even when your effort is a C or D. If you've ever struggled with staying consistent, this episode is for you.

Ep. 210 Feb 27, 2025

I recently launched a new YouTube series called 'Fitness in 5', where I break down key fitness and fat loss topics in five minutes or less. In this episode, I introduce the series and share the audio versions of the first five episodes, covering everything from losing belly fat to why some people don't lose weight in a calorie deficit. You'll get quick, no-nonsense answers to some of the biggest fat loss questions, including: ✅ Does eating healthy automatically lead to fat loss? ✅ Can you lose fat without tracking calories? ✅ Should you cut out carbs to lose weight? ✅ Why am I not losing weight in a calorie deficit? This episode is for you if you're looking for straight-to-the-point fitness advice. Watch the Full Series on YouTube Here

Ep. 209 Feb 24, 2025

Calorie tracking is one of the most effective tools for fat loss and nutrition awareness, but many people either overcomplicate it or make key mistakes that stall their progress. In this episode, I break down the most common questions around calorie tracking, from whether you should eat back burned calories to how to log your food accurately.

Ep. 208 Feb 20, 2025

In this episode, I share two powerful lessons that shifted how I view fitness forever. First, a surprising question from a gym member in 2019 made me rethink why fitness is a lifelong journey. Then, my BJJ dojo moving further away revealed why taking action now makes progress easier—while waiting makes it more challenging. If you've ever struggled with consistency or motivation, this episode will help you change how you see your fitness journey for good. Plus, check out my book in the show notes—it's about making fat loss sustainable and realistic for life.

Ep. 207 Feb 17, 2025

Is fat loss harder in your 30s? In this episode, I debunk the myth of a "slowing metabolism" and dive into the real reasons why weight loss feels tougher as you get older. From career pressures to busier schedules and changes in lifestyle, I'll explore the challenges—and share actionable tips to help you succeed. Learn how to incorporate strength training, set a step goal, optimise your environment, and manage nutrition, all while navigating a hectic life. Instagram Post Announcing My BJJ Graduation

Ep. 206 Feb 13, 2025

The fitness industry is packed with both golden nuggets and total nonsense. In this episode, I break down some of the best and worst bits of advice I've received over the years—so you don't have to waste time figuring it out yourself. I share key lessons that helped me and my 1-2-1 online fitness members see real results, from the importance of strength training over excessive cardio to why consistency beats perfection.

Ep. 205 Feb 10, 2025

Menopause doesn't mean the end of fitness progress—it's just a new phase that requires the right approach. In this episode, I sit down with fitness coach Kim Schlag to discuss everything you need to know about training, nutrition, and mindset during perimenopause and menopause. We cover common menopause myths, why calories still matter, and how strength training can be a game-changer for long-term health. Kim also shares strategies for diet and exercise, the importance of accountability, and how the right mindset can help you confidently navigate this transition. If you're feeling stuck or overwhelmed by menopause-related fitness challenges, this episode will help you reduce the confusion and take action. Kim's Website Kim's Instagram Kim's Podcast