The Leo Alves Podcast

Ep. 164 Sep 5, 2024

In this episode, I discuss the top 5 exercises you need to build strong, sculpted legs. Whether you're new to strength training or looking to improve your leg day routine, these essential exercises will help you achieve impressive lower body gains. I cover everything from Static Lunges and Romanian Deadlifts to Goblet Squats, Glute Bridges, and Seated Leg Curls. Plus, get solid tips on proper form, common mistakes to avoid, and how to incorporate these exercises into your workout plan for top results! Tune in and build the powerful pair of legs you've always wanted! Warm-up: Hip Flexor Stretches 90/90 Switches Supine Hamstring Stretch Main Session: Static Lunges Barbell Romanian Deadlifts Goblet Squats Glute Bridges Seated Leg Curls How to Progressive Overload video

Ep. 163 Aug 29, 2024

In this episode, I discuss a part of my journey growing up in South London and how early experiences shaped my relationship with fitness. From watching my mum skip rope to enduring military-style workouts as a cadet, exercise initially felt like a punishment rather than a source of joy. I share how this mindset led me to distance myself from physical activity and how I eventually transformed my approach to fitness. I also briefly discuss Kat's story, a fellow South Londoner who changed her relationship with exercise through strength training and consistency. Whether you're struggling to enjoy fitness or looking to rebuild a healthier relationship with it, this episode is for you.

Ep. 162 Aug 22, 2024

In this episode, Ben Cure and I discuss common mistakes you might make when tracking fat loss progress. We expand on why relying solely on scale weight can be misleading and discuss smarter, more effective indicators of progress, including body measurements, progress photos, and even old clothes. Ben and I also highlight the importance of tracking improved habits, strength gains, and mental well-being during a fat loss journey. The episode wraps up with a light-hearted overrated/underrated game, during which we discuss popular topics like meal plans, cheat days, and fitness trends such as the carnivore diet. Whether you're just starting your fat loss journey or looking to optimise your progress, this episode offers valuable suggestions and practical tips to help you succeed! Ben's Instagram Ben's Threads

Ep. 161 Aug 15, 2024

"Best Home Gym Equipment to Invest in for 2025" discusses the best exercise gear for building a home workout space that suits any fitness level. This episode covers the best home gym equipment to consider, whether starting a home gym from scratch or upgrading your existing setup. I discuss the benefits of adjustable dumbbells, barbells, resistance bands, pull-up bars, gym benches, suspension trainers (TRX), and essential cardio equipment. Plus, I share my thoughts on the value of multi-gym machines, squat racks, and kettlebells as versatile tools for a full-body workout. Perfect for fitness enthusiasts, beginners, and anyone looking to create an efficient home gym setup, this episode provides everything you need to make smart investments in 2025! Tune in to learn how to choose the right equipment to meet your fitness goals and maximise your home workouts.

Ep. 160 Aug 8, 2024

In this episode, I share my personal journey after tearing my left hamstring during a Jiu-Jitsu session. From the initial injury to getting an MRI and adjusting my fitness and nutrition plans, I detail the highs and lows of recovery. Learn how I've adapted my workouts, focused on upper body training, and approached setbacks with a positive mindset. Whether you've faced a similar injury or are navigating your own fitness challenges, this episode offers valuable insights and encouragement.

Ep. 159 Aug 1, 2024

In this episode, I discuss "The Unsexy Health Habits You Need to Prioritise." I felt it was crucial to address the essential fitness and wellness habits often overshadowed by social media trends but are vital for a healthier life. So, don't miss this informative episode that cuts out the crap and focuses on what truly matters for your well-being.

Ep. 158 Jul 25, 2024

"Balancing Nutrition and Social Meals: A Guide" shares strategies for maintaining healthy eating habits while enjoying a social life. I suggest avoiding back-to-back meals, sticking to one plate, and reconsidering dessert choices. I also share the benefits of tracking calories starting from your meal, waiting 10 minutes before seconds, and having protein beforehand. Set realistic expectations for social meals and learn my advice to enjoy guilt-free dining. This episode is perfect for you if you want to balance nutrition and social gatherings effectively.

Ep. 157 Jul 18, 2024

In this episode, "Get Your First Chin-Up: Beginner's Guide," everything needed to achieve that first chin-up is covered. The episode starts with a personal chin-up story, followed by advice on purchasing a chin-up bar and adopting the grease-the-groove approach to build strength. Various chin-up variations are discussed to keep workouts effective and engaging. Additionally, there's a focus on the nutritional aspects, outlining calorie and protein goals to support training. The role of body weight in chin-up performance is addressed, and the importance of patience and consistency throughout the journey is emphasised. Chin-up Example Pull-up Example Eccentric Chin-up Example Banded Chin-up Example Dead Hangs Example Flexed Arm Hang Example

Ep. 156 Jul 11, 2024

In this episode, find out how to break through fat loss plateaus with suggestions and tips. Ashleigh and I discuss common reasons for fat loss plateaus, such as inaccuracies with calorie tracking and a natural decline in consistency. Learn about metabolic adaptation, the myth of "starvation mode," and effective ways to tackle self-sabotage. Whether you're struggling with food tracking, eating out, or social media comparisons, this episode offers experienced advice to help you overcome obstacles and achieve your fitness goals. Ashleigh's Instagram Ashleigh's Threads Ashleigh's Podcast

Ep. 155 Jul 4, 2024

Join me in this episode as I sit with renowned fitness coach Susan Niebergall. Find out about Susan's journey from being a teacher to becoming a top personal trainer, and get a sneak peek into her upcoming fitness book. Learn valuable tips on communication in fitness coaching, strength training while injured, and the importance of personalised training. Susan shares her personal story of hip surgery recovery, dealing with PTSD, and overcoming injuries. We also discuss myths and facts about fat loss, massage guns for muscle recovery, and the truth about organic food. Whether you're a fitness enthusiast or seeking expert advice on injury recovery and fat loss, this episode is packed with tips and experience! Susan's Instagram Susan's YouTube Channel

Ep. 154 Jun 27, 2024

This episode explores the carnivore diet, focusing on its main principles, benefits, and drawbacks. I discuss what the diet involves, its high protein content, and its simplicity. On the downside, I cover its unbalanced nature, lack of fibre, and sustainability issues. I also address social limitations and the potential for disordered eating. Finally, I share my thoughts on the diet. Tune in for a balanced view of whether the carnivore diet is right for you.

Ep. 153 Jun 12, 2024

In this short solo episode, I discuss the dangers of falling into the fitness comparison trap. Whether it's comparing your progress to a coworker, a friend on a trendy diet, or someone with elite genetics on social media, this mindset can hold you back. Learn how to focus on your sustainable fitness journey and avoid the pitfalls of unrealistic expectations.

Ep. 152 Jun 5, 2024

In this episode, I'm joined by repeat guest and longtime friend Myles Nesbeth, a strength and conditioning coach now based in Toronto. We dive into the nuances of training splits, comparing full-body, upper-lower, and bro splits, and explore the value of cardio and community in fitness. Myles shares his insights on adapting workouts to your lifestyle and why enjoying your routine is crucial for consistency. Myles' Instagram Myles' Threads

Ep. 151 May 29, 2024

In this solo episode, I break down my 30-day fat loss documentation. From my daily non-negotiables and calorie targets to lessons learned about plateaus and aggressive fat loss, I share my transparent experience. Tune in to learn about my mindset shifts, nutrition swaps, and how I used a consistency calendar to stay on track. If you're considering a cut or want insights into sustainable fat loss, this episode is packed with actionable advice and real-life strategies.

Ep. 150 May 21, 2024

Melissa de Sousa returns to share her fitness journey after 2 years of online coaching. We discuss her transition to intuitive eating, insights from the 75 Hard challenge, and how she balances fitness with a corporate lifestyle and travel. Melissa also shares her mindset shifts, including her changed relationship with scale weight and the small wins that keep her motivated. Tune in for an inspiring and practical look at how fitness can integrate seamlessly into daily life. Melissa's Instagram

Ep. 149 May 8, 2024

Laura McKee shares her inspiring 45kg weight loss journey and how her fitness goals have evolved. We discuss her transition from tracking protein to focusing on fibre, the importance of realistic progress in training, and her mindset shifts. Laura also dives into life in Norway, balancing fitness with travel and her goal to achieve unassisted chin-ups. Laura's Instagram

Ep. 148 May 1, 2024

In this episode, I sit down with Alex d'Itaben, a long-term 1-2-1 online fitness member, to dive deep into his inspiring fitness journey. From shedding 9kg of body fat to gaining strength and building muscle, Alex shares the challenges and triumphs of transforming his lifestyle while balancing a demanding job and social life. We discuss calorie deficits, calorie surpluses, protein strategies, and the mindset shifts required to achieve lasting results. If you're looking for relatable fitness motivation and practical tips for your journey, this episode is for you.

Ep. 147 Apr 10, 2024

In this episode, I sit down with Dr. Josh Smith, a behavioural psychology expert, to discuss the challenges of creating lasting change. We explore topics like navigating resistance from family and friends, the value of community, and how your environment shapes your habits. Dr. Smith also sheds light on managing hunger and cravings, avoiding relapse drift, and overcoming the psychological hurdles of transforming your life. Dr Josh Smith's

Ep. 146 Apr 5, 2024

In this episode, I read a chapter draft from my upcoming fat loss book, focusing on the role of community, environment, and microculture in achieving your fitness goals. Learn tips on handling peer pressure, optimising your surroundings, and building a supportive network to help you stay consistent on your journey.

Ep. 145 Apr 1, 2024

Discover why protein isn't just for athletes but a vital nutrient for everyone. I discuss with you the best and worst protein sources, from seafood to nuts, offering practical advice for integrating optimal protein intake into your diet. Whether you're a gym enthusiast or a casual listener, learn how protein serves your body, aiding in repair, hormone production, and overall well-being, and find out daily intake recommendations.