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Nội dung được cung cấp bởi Leo Alves. Tất cả nội dung podcast bao gồm các tập, đồ họa và mô tả podcast đều được Leo Alves hoặc đối tác nền tảng podcast của họ tải lên và cung cấp trực tiếp. Nếu bạn cho rằng ai đó đang sử dụng tác phẩm có bản quyền của bạn mà không có sự cho phép của bạn, bạn có thể làm theo quy trình được nêu ở đây https://vi.player.fm/legal.
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The Leo Alves Podcast explicit
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Nội dung được cung cấp bởi Leo Alves. Tất cả nội dung podcast bao gồm các tập, đồ họa và mô tả podcast đều được Leo Alves hoặc đối tác nền tảng podcast của họ tải lên và cung cấp trực tiếp. Nếu bạn cho rằng ai đó đang sử dụng tác phẩm có bản quyền của bạn mà không có sự cho phép của bạn, bạn có thể làm theo quy trình được nêu ở đây https://vi.player.fm/legal.
I hope you've got your coffee handy. You'll need it as we share workout suggestions, nutrition hacks, consistency tips, life insights, a few laughs, and any other interesting topic, fitness or non-fitness related, thrown our way. What sets this podcast apart? It's just genuine conversations, experienced suggestions, and the occasional hard truth. So, let's make this journey together, one episode and a coffee at a time. Want more? Connect with me on Instagram and Twitter at @leoalvespt
…
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198 tập
Đánh dấu tất cả (chưa) nghe ...
Manage series 3439378
Nội dung được cung cấp bởi Leo Alves. Tất cả nội dung podcast bao gồm các tập, đồ họa và mô tả podcast đều được Leo Alves hoặc đối tác nền tảng podcast của họ tải lên và cung cấp trực tiếp. Nếu bạn cho rằng ai đó đang sử dụng tác phẩm có bản quyền của bạn mà không có sự cho phép của bạn, bạn có thể làm theo quy trình được nêu ở đây https://vi.player.fm/legal.
I hope you've got your coffee handy. You'll need it as we share workout suggestions, nutrition hacks, consistency tips, life insights, a few laughs, and any other interesting topic, fitness or non-fitness related, thrown our way. What sets this podcast apart? It's just genuine conversations, experienced suggestions, and the occasional hard truth. So, let's make this journey together, one episode and a coffee at a time. Want more? Connect with me on Instagram and Twitter at @leoalvespt
…
continue reading
198 tập
Tất cả các tập
×1 Do 95% of Diets Really Fail? (Quick Rant) 16:03
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16:03Is the claim that "95% of diets fail" discouraging you from starting your fat loss journey? In this episode, I break down why this statistic is misleading, outdated, and harmful. Learn what the studies actually say, why sustainable approaches matter, and how you can achieve real, lasting progress with the right strategies. Become A 1-2-1 Online Fitness Member Buy My Book, "Your Fat Loss Journey Starts Here" Sign-up For My Free 14-Day Fat Loss Kick-Starter My Instagram My X My Threads My YouTube Channel Free Workout Plan Free Fat Loss Guide Timestamps: (00:12) The Misleading Claim: '95% of Diets Fail' (01:04) Travelling to Madeira Island (05:12) The Issue With ’95% of Diets Fail’ (05:58) Defining "Failure" in Weight Loss Studies (07:18) Outdated Research: Where the 95% Stat Comes From (08:53) Modern Fat Loss Strategies vs. Crash Diets (12:03) Improvements Beyond the Scale: Health Wins Overlooked (13:44) Cherry-Picking Statistics in Dieting Studies (14:25) Final Thoughts: Why the '95% of Diets Fail' Myth Hurts People…
1 How to Learn Any Language (ft. Gio & Marcel Mendes) 1:12:17
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1:12:17Learning a new language can be intimidating, but it’s entirely possible with the right approach. In this episode, I’m joined by Marcel and Gio, two fluent Japanese speakers who share their unique journeys to mastering the language. We discuss the importance of immersion, how to handle language exchanges, whether tools like Duolingo help and how to overcome the inevitable struggles. Whether you’re learning Japanese, Spanish, or any other language, this episode is packed with practical advice and inspiration to guide your journey. 1-2-1 Online Fitness Member Inquiry Form Buy My Book, "Your Fat Loss Journey Starts Here" My Instagram Gio's Instagram Marcel's Instagram Gio's YouTube My X My Threads My YouTube Channel My Articles Free Workout Plan Free Fat Loss Guide Free Protein Cheat Sheet Timestamps: (01:32) Who Are Marcel and Gio? (02:13) What Inspired Marcel and Gio to Learn Japanese? (06:02) Favourite Dragon Ball Characters: A Fun Icebreaker (07:15) Overcoming Intimidation When Learning a Different Language (11:05) How Learning Japanese Differs From English Learning (14:09) Language Exchange: Are Apps, Websites, and Calls Effective? (25:23) Can Duolingo Actually Help You Learn a Language? (34:47) The Power of Immersion and How to Recreate It at Home (42:09) Watching TV in Your Target Language: Tips and Insights (44:59) Avoiding English Responses to Strengthen Language Skills (47:40) Marcel and Gio’s Biggest Struggles in Learning Japanese (and How They Overcame Them) (1:04:33) The Best Rewards of Reaching Fluency in a New Language (1:07:45) Is There Still Value in Using Language Learning Textbooks?…
In this episode, I share a step-by-step plan to lose over 40lbs of body fat in 2025. From creating a calorie deficit to setting protein and step goals, I break down strategies prioritising sustainability and results. Find out the importance of strength training, focusing on what you can add to your diet, and staying consistent with daily activity. If fat loss is your 2025 goal, this episode is packed with advice to get you there. 1-2-1 Online Fitness Member Inquiry Form Buy My Book, "Your Fat Loss Journey Starts Here" My Instagram My X My Threads My TikTok My YouTube Channel My Articles Free Workout Plan Free Fat Loss Guide Free Protein Cheat Sheet Free Calorie Calculator Timestamps: (00:10) Losing 40lbs in 2025 (01:34) The Routine for Recording Podcast Episodes (02:31) Travelling England in December (02:52) English Food and Inflation at Nando’s (04:42) (Not) Watching Crystal Palace Live (05:28) The Differences After Living Away From Home (06:13) Living with the Flu and Taking Extra Rest (09:20) Step 1: How to Create a Calorie Deficit (11:24) Step 2: Focus on What Can Be Added to Your Diet (13:39) Step 3: Setting and Hitting Your Protein Goal (16:33) Step 4: Establishing a Consistent Step Goal (17:45) Step 5: Why Strength Training Is Crucial for Fat Loss (19:32) Recap: The 5 Steps to Fat Loss Success in 2025…
1 How to Set and Achieve Your New Year Resolutions 37:31
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37:31In this episode, I discuss how to set powerful, achievable New Year’s resolutions and share my personal approach to goal setting for 2025. Learn how to define specific, actionable goals, create a realistic plan, and stay accountable without chasing perfection. I also reveal my goals for the year, including improving my Japanese, Brazilian Jiu-Jitsu sessions, and more. Plus, a quick note about my book launch today! 1-2-1 Online Fitness Member Inquiry Form Buy My Book, "Your Fat Loss Journey Starts Here" My Instagram My X My Threads My TikTok My YouTube Channel My Articles Free Workout Plan Free Fat Loss Guide Free Protein Cheat Sheet Timestamps: (01:43) Celebrating My Book Launch Today! (08:04) Why New Year’s Resolutions Get a Bad Rap (10:07) How Specific Goals Create Better Results (11:36) Examples of My 2024 Goals and How I Achieved Them (19:38) The Role of Tracking and Accountability in Goal Setting (23:51) My New Goals for 2025 (Including BJJ and Zone 2 Cardio) (31:38) Why 80% Consistency Beats Perfection and Using Tools to Help Measure This (33:33) Reviewing and Adjusting Goals at 3 and 6 Months…
1 Managing Peer Pressure While Losing Weight and Staying Healthy 20:43
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20:43In this episode, I share how my 1-2-1 online fitness member, Alex, overcame peer pressure from friends while staying committed to his healthy lifestyle. I outline strategies for managing social situations, from politely saying no to using creative excuses, and emphasise the importance of accountability and self-control. Whether you’re navigating social events, food temptations, or fitness hurdles, this episode provides advice to help you stay on track with your goals. 1-2-1 Online Fitness Member Inquiry Form Buy my Book, "Your Fat Loss Journey Starts Here" My Instagram My X My Threads My Facebook My YouTube Channel My Articles Free Workout Plan Free Fat Loss Guide Free Protein Cheat Sheet Timestamps: (00:14) Why Peer Pressure Can Derail Your Health Goals (01:30) My Podcast Episode Plan for the Foreseeable Future (02:47) Having to do Tasks When You Don’t Feel Like it (04:33) Alex’s Journey: Facing Peer Pressure on His Fitness Path (06:13) Strategy 1: Politely Decline (07:01) Strategy 2: The Power of Saying ‘No’ (07:58) Strategy 3: Using the ‘Challenge’ Excuse to Deflect Pressure (09:41) Strategy 4: Accept and Delay—A Smart Way to Stay in Control (12:08) Strategy 5: Why You Should Avoid Discussing Your Diet (13:25) Strategy 6: The Potential of a White Lie (15:57) Strategy 7: Taking Full Control of Your Choices (17:10) Managing External Challenges with the Right Mindset (18:40) Closing Thoughts: Taking Responsibility for Your Fitness Goals…
1 How to Achieve Your Health and Fitness Goals in 2025 29:04
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29:04In this episode, I share strategies to set yourself up for health and fitness success in 2025. From setting realistic goals and structured workout plans to tracking progress, managing recovery, and finding accountability, this episode provides tips to help you stay consistent throughout the year. If you're ready to take control of your fitness journey, this is your guide for the new year. 1-2-1 Online Fitness Member Inquiry Form Buy my Book, "Your Fat Loss Journey Starts Here" My Instagram My X My Threads My Facebook My YouTube Channel My Articles Free Workout Plan Free Fat Loss Guide Free Protein Cheat Sheet Timestamps: (00:59) Setting Realistic Health and Fitness Goals for 2025 (02:56) The Power of Specific Goals in Fitness Success (05:09) Why a Structured Workout Plan is Essential for 2025 (07:30) Establishing Clear and Achievable Nutrition Goals (11:44) Tracking Your Progress: Key Metrics for Fitness Success (18:31) Rest and Recovery: The Secret to Consistency in Fitness (20:10) Finding Accountability for Long-Term Health Success (23:05) Optimising Your Environment to Stay Consistent in 2025 (26:33) Conclusion: Key Health and Fitness Strategies for 2025 (27:06) How to Join My 1-2-1 Online Fitness Coaching Program…
1 Eight Reasons Spain Leads in Life Expectancy Over the USA 24:16
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24:16In this episode, I discuss why Spain consistently ranks among Europe’s top countries for life expectancy while the USA faces a troubling decline. From walkable cities and the Mediterranean diet to smaller portions and universal health care, I break down eight key factors that set these nations apart. 1-2-1 Online Fitness Member Inquiry Form Buy my Book, "Your Fat Loss Journey Starts Here" My Instagram My X My Threads My TikTok My YouTube Channel My Articles Free Workout Plan Free Fat Loss Guide Free Protein Cheat Sheet Timestamps: (00:18) Why Spain Ranks Higher in Life Expectancy Than the USA (01:03) Support Small Businesses (03:13) How I Repurpose Content Amongst Social Media Platforms (09:58) Walkable Cities: How Spain’s Design Promotes Longevity (11:14) The Impact of Slower, More Social Eating in Spain (14:02) Mediterranean Diet Benefits for Long-Term Health (16:31) Portion Sizes: Spain vs. USA (18:11) Siesta Culture: Rest and Recharge for Better Health (19:43) Lower Obesity Rates in Spain: A Key Life Expectancy Factor (20:49) Universal Health Care in Spain vs. the USA’s System (21:28) Accessibility of Firearms (22:32) Closing Thoughts: Adopting Spain’s Health Practices…
1 Building a Budget Home Gym Setup (ft. Myles Nesbeth) 1:08:12
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1:08:12In this episode, fellow coach and friend Myles Nesbeth joins me to discuss building a home gym on a £600 budget. From adjustable dumbbells and resistance bands to debating kettlebells and walking pads, we break down the pros and cons of each piece of equipment. Whether you want to avoid poor weather or optimise your fitness at home, we share advice, insights, and strategies to create the ultimate home gym setup without breaking the bank. 1-2-1 Online Fitness Member Inquiry Form Buy my Book, "Your Fat Loss Journey Starts Here" My Instagram Myles' Instagram My X Myles' X My Threads Myles' Threads My Facebook My YouTube Channel My Articles Free Workout Plan Free Fat Loss Guide Free Protein Cheat Sheet Timestamps: (00:50) Who is Myles Nesbeth? (01:58) How Poor Weather Inspires Home Gym Building (03:13) Planning a Home Gym with a £600 Budget (04:12) Comparing Spotify Wrapped Results (10:10) The Joy of Live Music Concerts (11:33) Equipment Priorities for a £600 Home Gym (13:02) Adding Adjustable Dumbbells up to 40kg (18:09) Why an Adjustable Bench is a Must (20:43) Benefits of a Chin-Up Bar for Strength Training (23:43) Versatility of Long Resistance Bands (26:45) Adding Short Resistance Bands for Glute Work (28:18) Considering an Exercise Bike for Cardio (30:09) Evaluating Walking Pads as an Alternative (33:56) Foam Mats for Safe Lifting at Home (35:41) The Importance of a Yoga Mat (36:53) Recovery Tools: Foam Roller and Lacrosse Ball (39:29) Swapping Adjustable Dumbbells for a Barbell Set (42:57) Why Squat Rack Stands Are a Great Addition (45:43) Multi-Gym Options Are Over Budget (46:21) Why Kettlebells Are Worth Considering (49:22) Debating the Ab-Wheel and Weighted Vest (51:49) Replacing a Chin-Up Bar with a Pull-Up and Dip Station (54:36) Discussing the High Cost of Kettlebells (55:28) Re-Evaluating the Walking Pad for Cardio (58:35) Summary of Purchased Equipment for a £600 Gym (01:03:54) Sacrificing Kettlebells to Stay Within Budget (01:04:58) Episode Wrap-Up (01:05:57) Where to Find Myles and Leo Online…
1 Six Japanese Concepts That Will Transform Your Life in 2025 23:26
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23:26In this episode, I share five powerful Japanese concepts that transformed my approach to happiness, health, and personal growth during my 15 months in Japan. From Kaizen’s philosophy of continuous improvement to Ikigai’s pursuit of purpose, these lessons offer timeless wisdom you can apply to your life. 1-2-1 Online Fitness Member Inquiry Form Buy my Book, "Your Fat Loss Journey Starts Here" Referenced Threads Post on Adin Ross My Instagram My X My Threads My TikTok My YouTube Channel My Articles Free Workout Plan Free Fat Loss Guide Free Protein Cheat Sheet Timestamps: (00:12) Introduction: 15 Months in Japan and Life Lessons (00:44) Podcast Quality: From Audio to Mental Drainage (03:44) The Stress and Anxiety That Comes With Flying (05:26) Kaizen: The Power of Continuous Improvement (06:23) Writing My Book with Kaizen: Small Steps, Big Results (07:48) Wabi-Sabi: Embracing Imperfection and Letting Go of Perfectionism (11:22) Shoshin: The Beginner’s Mind for Constant Growth (14:20) Hara Hachi Bu: Mindful Eating and Long-Term Health Benefits (16:18) Ikigai: Finding Your Life’s Purpose and Joy (17:57) Isogabamaware: When You’re in a Hurry, Take The Long Way (21:00) Closing Thoughts: Pre-Order My Book for More Practical Tips…
1 NYC vs. Houston: Health Habits, Walking, Weather, and Food 24:11
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24:11Why is New York City's obesity rate about one-third lower than Houston's? In this episode, I discuss how the environments of these two major U.S. cities shape health outcomes. From daily walking habits to weather patterns, food choices, and public transportation, learn how these factors contribute to the stark differences in obesity rates. 1-2-1 Online Fitness Member Inquiry Form Buy my Book, "Your Fat Loss Journey Starts Here" Referenced Threads Post on Adin Ross My Instagram My X My Threads My TikTok My YouTube Channel My Articles Free Workout Plan Free Fat Loss Guide Free Protein Cheat Sheet Free Calorie Calculator Timestamps: (00:11) NYC vs. Houston: Obesity Rate Differences (02:27) Adin Ross’ Gym Progress (03:37) Teens Jumping on Steroids Thanks to Social Media (05:38) Social Media Comments From Trolls (08:35) Jeff Nippard’s Expert Opinion on Fitness Progress (11:02) The First Year of Lifting is About Making Mistakes (12:55) Walking vs. Driving: Daily Movement in NYC and Houston (14:55) Weather and Climate: How They Affect Activity Levels (16:07) Food Choices: Healthy Options in NYC and Houston (18:49) Public Transport: Movement Opportunities in Urban Settings (20:52) Summary: Environment's Role in Shaping Health…
1 How Strength Training Boosts Fat Loss in 2025 20:53
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20:53In this episode, I discuss why prioritising strength training over just cardio can help you achieve sustainable fat loss. I break down six key reasons why getting stronger—like increasing your metabolism, improving body composition, and boosting confidence—transforms your results. From the benefits of building muscle to maintaining motivation, this episode offers solid tips to help you lose fat while gaining strength. 1-2-1 Online Fitness Member Inquiry Form Buy my Book, "Your Fat Loss Journey Starts Here" My Instagram My X My Threads My TikTok My YouTube Channel My Articles Free Workout Plan Free Fat Loss Guide Free Protein Cheat Sheet Free Calorie Calculator Timestamps: (00:11) Introduction: Focus on Strength, Not Just Weight Loss (01:16) Failed Trip to India (02:06) Adventure to Madeira Island (03:09) Cheap Flights Within Europe (04:07) Returning to Madeira Island (07:14) ) Tip 1: How Building Muscle Boosts Metabolism (08:48) Tip 2: Ensure You Lose Body Fat, Not Muscle (09:54) Tip 3: How Strength Makes Daily Life Easier (11:19) Tip 4: Improved Body Composition Through Strength Training (13:36) Tip 5: Boost Confidence and Motivation with Strength Gains (17:01) Tip 6: The Health Benefits of Building Muscle (18:22) Closing Thoughts: Make Strength Your Priority for Fat Loss…
1 December Fitness Tips: Enjoy the Holidays and Stay on Track 15:11
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15:11In this episode, I share strategies to enjoy the holiday season without guilt while staying on track with your fitness goals. Learn how to approach December flexibly, focus on maintaining progress, and prioritise small habits like protein intake, fruits, veggies, walking, and strength training. Discover why a few indulgent days won’t ruin months of consistency and how to embrace the holidays as part of your journey, not a setback. 1-2-1 Online Fitness Member Inquiry Form Buy my Book, "Your Fat Loss Journey Starts Here" My Instagram My X My Threads My TikTok My LinkedIn My YouTube Channel My Articles Free Workout Plan Free Fat Loss Guide Free Protein Cheat Sheet Free Calorie Calculator Timestamps: (00:17) Why December Won’t Ruin Your Fitness Progress (00:51) Remembering What the Holiday Season Is Really About (04:56) The Holiday Mindset Shift for Long-Term Success (06:17) Flexibility Over Perfection During the Holidays (07:22) Why Maintenance Goals Might Be Better Than Fat Loss in December (08:50) Key Habits for Consistency: Protein, Veggies, and Activity (10:03) The Math of Consistency: 23 Out of 31 Days Is 74% (12:22) Focusing on the Next Meal, Workout, or Day (13:53) Closing Thoughts: Enjoy the Celebrations Mindfully…
1 Calorie Deficit Hacks: 20+ Simple Swaps for Weight Loss 24:21
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24:21In this episode, I share practical, real-world tips for creating and maintaining a calorie deficit for weight loss. From smart food swaps to portion control strategies, I share advice that has helped me and my 1-2-1 online fitness members. Whether choosing leaner protein, low-calorie condiments, or tweaking your cooking methods, these simple steps make fat loss easier and more sustainable. 1-2-1 Online Fitness Member Inquiry Form Buy my Book, "Your Fat Loss Journey Starts Here" My Instagram My X My Threads My TikTok My LinkedIn My YouTube Channel My Articles Free Workout Plan Free Fat Loss Guide Free Protein Cheat Sheet Free Calorie Calculator Timestamps: (00:11) Why “Just Eat in a Deficit” Isn’t Enough Advice (01:19) Retro Football Shirts Phase (04:19) The Latest From the English Premier League (05:26) The Teams and Players I Route for in Soccer (07:02) The Importance of Nutrition Over Exercise for Weight Loss (08:00) Simple Food Swaps to Reduce Calories Without Sacrifice…
1 How to Stay Consistent with Workouts Without Motivation 26:31
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26:31In this episode, I discuss 11 strategies for staying consistent with your workouts, even when motivation is low. From scheduling workouts like appointments to finding enjoyable activities and tracking progress, these tips are designed to make fitness a sustainable part of your life. 1-2-1 Online Fitness Member Inquiry Form Buy my Book, "Your Fat Loss Journey Starts Here" My Instagram My X My Threads My TikTok My YouTube Channel My Articles Free Workout Plan Free Fat Loss Guide Free Protein Cheat Sheet Free Calorie Calculator Timestamps: (00:11) Why Relying on Motivation Fails Your Fitness Journey (01:20) The Importance of Great Company (04:39) Marvel MCU, Anime and TV Series (06:15) Tunnel Vision with My Goals (06:58) Action Over Motivation: The Real Path to Results (08:15) Tip 1: Schedule Your Workouts First, Then Plan Around Them (09:32) Tip 2: Commit to Just the First Two Exercises (10:42) Tip 3: Break Workouts Into Small, Achievable Goals (11:30) Tip 4: Home Workouts vs. Gym Workouts—What Works for You? (13:55) Tip 5: Focus on Activities You Enjoy for Consistency (15:02) Tip 6: Join a Community for Accountability and Support (16:09) Tip 7: Track Progress to Stay Motivated (18:06) Tip 8: Reward Yourself for Small Wins (19:54) Tip 9: Dig Deep Into Your ‘Why’ for Fitness Goals (22:13) Tip 10: Reframe Exercise as a Privilege, Not a Chore (24:27) Tip 11: Take Action—The Key to Long-Term Success (25:01) Closing Thoughts: Build Habits Over Chasing Motivation…
1 How to Build Muscle: A Simple and Effective Guide 19:55
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19:55In this episode, I explain how to simplify your muscle-building journey by focusing on what truly matters: consistency, progressive overload, compound exercises, and proper nutrition. I also emphasise the importance of rest and patience in achieving sustainable muscle growth. Whether you’re just starting or looking to refine your routine, this episode offers solid advice to help you see real progress. 1-2-1 Online Fitness Member Inquiry Form Buy my Book, "Your Fat Loss Journey Starts Here" My Instagram My X My Threads My TikTok My YouTube Channel My Articles Free Workout Plan Free Fat Loss Guide Free Protein Cheat Sheet Free Calorie Calculator Timestamps: (00:14) Introduction: Why Building Muscle Doesn’t Have to Be Complicated (01:08) Disney Plus Marvel Movies (02:44) The Longevity and Complexity of the Marvel Universe (04:12) A Potential Marvel Movie Marathon (06:03) The Importance of Consistency Over Perfection (06:51) Tip 1: Have a Workout Plan You Enjoy (08:08) Tip 2: Focus on Progressive Overload (10:09) Tip 3: Prioritise Compound Exercises for Maximum Gains (11:20) Tip 4: Nutrition Essentials for Muscle Growth (13:01) Tip 5: Rest and Recovery for Optimal Muscle Repair (16:58) Tip 6: Be Patient and Stay Consistent (18:10) Closing Thoughts: Muscle Building Takes Time and Dedication…
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