Afleveringen

  • Fat Loss Facts, Full-Body vs Splits & Weird Food Combos – Q&A Edition

    Fat Loss Facts, Full-Body vs Splits & Weird Food Combos – Q&A Edition

    · The Leo Alves Podcast

    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

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    Timestamps:
    00:11 Intro – Answering Your Fat Loss & Lifestyle Questions
    00:27 Do You Have to Lift Heavy to Tone Up?
    02:03 What Matters More for Fat Loss: Diet or Movement?
    03:39 A Normal Thing I Irrationally Hate
    04:56 Is It Okay to Eat the Same Meals Every Day?
    07:01 How to Know If You’re Recovering Well Between Workouts
    08:37 If I Had to Delete One App Forever

    10:36 Full-Body Workouts vs Splits – Which Is Right for You?
    12:00 How to Help Someone Who Feels Intimidated by the Gym
    14:28 A Weird Food Combo That Works
    15:44 Are Pre-Workout Supplements Worth It or Overhyped?
    17:39 The Bare Minimum for Progress with a Busy Schedule
    19:32 Something Small I Did Recently That Made My Day Better
    21:25 The Difference Between a Plateau and Needing More Patience
    22:26 Where I’d Go for a One-Month Digital Detox
    23:44 One Thing I Wish More People Knew About Fat Loss
    25:59 Final Thoughts & Takeaways

  • Cravings, Aesthetic vs Performance Training & Rest-Pause Sets – Q&A

    Cravings, Aesthetic vs Performance Training & Rest-Pause Sets – Q&A

    · The Leo Alves Podcast

    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.

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    Timestamps:
    00:11 Intro – Answering Your Fitness, Nutrition & Lifestyle Questions
    00:25 What to Do If You’ve Lost Motivation But Still Want to Reach Your Goals
    01:31 How to Handle Evening Cravings Without Derailing Progress
    03:09 A Hobby I Used to Love But Don’t Do Anymore
    04:51 How to Tell If You’re Doing Too Much Cardio for Your Goals
    06:39 Training for Aesthetics vs Performance – What’s the Difference?
    07:45 My Current Go-To Comfort Show, Movie, or Game
    08:38 Best Workout Structure If You Can Only Train Twice a Week
    10:46 Does the 80/20 Eating Approach Work?
    12:17 A Random Piece of Advice That Stuck With Me for Years
    14:10 Rest-Pause Sets, Drop Sets & Other Intensity Techniques – Worth It?
    15:54 How Important Is Tempo in Resistance Training?
    17:22 If I Had to Live Somewhere Other Than Lisbon, It Would Be

    19:44 A Recovery Method People Focus Too Much On (And What Matters More)
    21:11 Something I Enjoy Now That Younger Me Would Have Found Boring
    22:34 What to Do If You’re Working Out, Eating “Pretty Well,” But Seeing No Progress
    26:03 Final Takeaways & Closing Thoughts

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  • Body Fat Tests, Social Eating & Building Strength as a Beginner

    Body Fat Tests, Social Eating & Building Strength as a Beginner

    · The Leo Alves Podcast

    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.

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    Timestamps:
    00:11 Introduction – Let’s Dive Into Your Fitness & Lifestyle Questions
    01:21 How to Track Progress if the Scale Isn’t Changing
    03:39 High-Rep vs Low-Rep Training – When Should You Use Each?
    05:21 A Guilty Pleasure I’m Not Guilty About at All
    08:30 The Best Way to Build Muscle Without a Gym
    10:38 Body Fat Percentage Measurements – Useful or Pointless?
    12:10 The Fictional Universe I’d Love to Visit for a Week
    13:35 The Most Overrated “Healthy” Food People Rely On
    15:40 Navigating Social Eating Situations Without Derailing Progress
    18:51 A Smell That Instantly Brings Back a Memory
    19:39 Where Complete Beginners Should Start With Strength Training
    22:02 Should You Adjust Training Based on Sleep Quality?
    24:20 One Tiny Thing That Always Makes My Day Better
    25:49 How Stress Affects Fat Loss & Ways to Manage It
    28:05 What I’d Do If I Had €1,000 to Blow in 24 Hours
    29:08 One Non-Workout Habit That Helps My Clients Get Results
    31:07 Final Thoughts & Key Takeaways

  • My Honest Take on Clean Eating, Workout Structure & Nutrition Myths

    My Honest Take on Clean Eating, Workout Structure & Nutrition Myths

    · The Leo Alves Podcast

    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.

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    Timestamps:
    (00:11) Intro – Your Fitness & Lifestyle Questions Answered
    (01:49) Why People Fall Off Track on Weekends & How to Fix It
    (04:26) How to Know When to Increase Your Weights in the Gym
    (05:40) If I Could Instantly Learn an Instrument, I’d Pick...
    (06:36) Easy Ways to Boost Protein Without Supplements
    (09:26) Strength vs Muscle: What’s the Difference in Training?
    (11:06) A Movie Scene or Quote I Randomly Think About a Lot
    (13:39) Do You Need to Count Macros or Are Calories Enough?
    (15:59) How I Personally Structure My Workouts These Days
    (17:21) My Most Unexpectedly Useful Purchase Under €50
    (18:24) Is “Clean Eating” Helpful or Just Clever Marketing?
    (21:33) Final Thoughts & Key Takeaways

  • Fasting, Soreness, Exercise Order & Fat Loss Balance – Q&A Edition

    Fasting, Soreness, Exercise Order & Fat Loss Balance – Q&A Edition

    · The Leo Alves Podcast

    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

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    Timestamps:
    00:13 Introduction – Let’s Dive Into Your Fitness Questions
    00:27 How to Build Muscle Without “Getting Bulky”
    03:44 How Often You Should Change Your Workout Routine
    05:42 A Random Habit That Makes My Day Better
    09:51 Why You’re Not Seeing Results Even If You’re Doing Everything Right
    13:22 How Important Is the Order of Exercises in a Workout?
    16:06 If I Could Instantly Master a Non-Fitness Subject, What Would It Be?
    17:02 Fasting: Helpful Tool or Unnecessary?
    19:33 Is Soreness a Good Indicator of Workout Effectiveness?
    21:05 A Movie or Game From My Childhood That Still Holds Up
    22:51 How to Balance Enjoying Food While Losing Fat
    25:34 Final Thoughts & Key Takeaways

  • Can Resistance Bands Build Muscle? Plus, Tracking Steps, Sleep & More

    Can Resistance Bands Build Muscle? Plus, Tracking Steps, Sleep & More

    · The Leo Alves Podcast

    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.

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    00:11 Introduction – Your Questions, My Answers
    02:01 Advice for People Who Keep Restarting Their Fitness Journeys
    03:48 How Much Sleep Affects Fat Loss & Muscle Gain
    07:14 A Childhood Memory That Still Makes Me Laugh
    09:03 What to Focus On If You Want to Lose Belly Fat
    10:40 How Important Is Tracking Steps for Fat Loss?
    13:20 If I Had a Time Machine, Where Would I Go First?
    15:15 Fitness Advice That’s Technically True but Misunderstood
    17:39 Can You Build Strength & Muscle with Resistance Bands Alone?
    20:26 A Random Topic I Could Talk About for Hours
    23:13 How to Manage Hunger While in a Calorie Deficit
    24:31 Final Thoughts & Takeaways

  • Late-Night Eating, Overrated Exercises & Effective Workouts

    Late-Night Eating, Overrated Exercises & Effective Workouts

    · The Leo Alves Podcast

    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.

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    Timestamps:
    00:11 Introduction – Answering Your Fitness & Lifestyle Questions
    02:12 How to Stay Lean Without Obsessing Over Every Calorie
    03:41 How to Know If Your Workout Routine Is Actually Effective
    05:01 An Underrated Everyday Luxury That More People Should Appreciate
    06:57 Best Way to Get Stronger With Minimal Training Time
    09:35 A Fitness Rule That Annoys Me (And Why It’s Wrong)
    10:44 A Travel Experience I’d Relive If I Could & Why
    13:23 Does Eating Late at Night Really Lead to Fat Gain?
    15:40 Are There Any Overrated Exercises for Building Muscle?
    17:37 A Skill I’ve Picked Up That People Might Not Expect
    21:25 How to Build Muscle With Just 3 Training Days per Week
    24:08 Final Thoughts & Takeaways

  • The Truth About Recovery, Training Mistakes & Eating Out for Fat Loss

    The Truth About Recovery, Training Mistakes & Eating Out for Fat Loss

    · The Leo Alves Podcast

    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.

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    Timestamps:
    (00:20) Introduction – Answering Your Fitness & Lifestyle Questions
    (00:52) How to Eat Out Without Messing Up Fat Loss Progress
    (02:46) How to Know If You’re Recovering Properly From Workouts
    (03:42) A Place I Visited That Completely Surprised Me
    (05:19) The Biggest Muscle-Building Mistake People Make
    (07:08) Are Supplements Necessary, or Can You Get Everything From Food?
    (09:08) Who I’d Swap Lives With for a Day & Why
    (11:02) Body Recomposition: Can You Lose Fat & Build Muscle at the Same Time?
    (12:31) A Training Method I Used to Believe In But No Longer Do
    (15:11) A Piece of Technology I Couldn’t Live Without
    (17:41) If You Hate Traditional Cardio, Here’s How to Stay Active
    (19:43) Final Thoughts & Takeaways

  • Breaking Fitness Myths, Gym Culture & Strength Mindset (ft. Patrick DiBello)

    Breaking Fitness Myths, Gym Culture & Strength Mindset (ft. Patrick DiBello)

    · The Leo Alves Podcast

    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.

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    Timestamps:
    (00:44) Introduction – Who Is Fitness Coach Patrick DiBello?
    (03:33) The Importance of Not Burning Bridges in Fitness & Life
    (10:11) Why Most People Are Stronger Than They Think
    (16:16) Patrick’s Journey: Celebrating Two Years Marijuana-Free
    (33:33) How to Film in the Gym Without Being Rude
    (40:00) Store-Bought Bread vs. Fresh Bread – A Fun Nutrition Debate
    (45:28) Why the Gym Is One of the Best Community Spaces
    (55:18) How to Stay in Touch with Patrick DiBello

  • Fat Loss, Strength Training & Nutrition Myths – Your Questions Answered

    Fat Loss, Strength Training & Nutrition Myths – Your Questions Answered

    · The Leo Alves Podcast

    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.

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    Timestamps:
    (00:30) Introduction – Answering Your Fitness & Lifestyle Questions
    (01:03) Best Way to Lose Fat Without Tracking Calories
    (02:53) A Book, Movie, or Show That Stuck With Me
    (05:39) How to Know If You're Training Hard Enough to Build Muscle
    (07:33) The Biggest Diet Myth People Still Believe
    (08:52) A Historical or Fictional Character I’d Love to Have Dinner With
    (11:07) How to Adjust Training & Nutrition for Staying Lean Over 40
    (12:25) Are Cheat Meals Useful or Do They Slow Progress?
    (14:13) A Hobby or Skill I’ve Always Wanted to Learn
    (15:56) Best Way to Make Progress at Home With Minimal Equipment
    (16:42) How Much Cardio Do You Need for Fat Loss?
    (17:42) Final Thoughts & Takeaways

  • Breaking Fat Loss Plateaus, Building Muscle & Fitness Myths – Q&A

    Breaking Fat Loss Plateaus, Building Muscle & Fitness Myths – Q&A

    · The Leo Alves Podcast

    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.


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    Timestamps:
    (00:35) Introduction – Answering Your Fitness & Lifestyle Questions
    (00:52) Fastest Way to Break Through a Fat Loss Plateau
    (02:09) If I Could Instantly Master a Language, Which One Would It Be?
    (03:45) How to Know If You're Actually in a Calorie Deficit
    (05:05) Best Strength Training Exercises for Beginners
    (06:17) A Food I Could Eat Every Day Without Getting Tired
    (07:40) How Much Protein You Really Need for Fat Loss & Muscle Growth
    (09:33) A Common Diet Trend or Fitness Rule That’s Actually Unnecessary
    (11:16) A Random Fact About Me That Might Surprise You
    (14:12) How to Stay Motivated When Progress Feels Slow
    (16:13) Can You Build Muscle Without Lifting Weights?
    (17:27) Final Thoughts & Takeaways

  • Your Fitness Questions Answered: Strength, Fat Loss & Consistency

    Your Fitness Questions Answered: Strength, Fat Loss & Consistency

    · The Leo Alves Podcast

    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
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    Timestamps:
    (00:13) Introduction – Answering Your Fitness & Lifestyle Questions
    (01:45) Advice I’d Give My Younger Self About Fitness & Nutrition
    (03:27) Can You Build Strength While Losing Fat?
    (06:13) A Travel Destination I Haven’t Visited Yet But Want To
    (07:32) How to Train for Fat Loss & Muscle Retention in 30 Minutes
    (09:31) An Underrated Habit for Long-Term Fat Loss Success
    (11:57) A Movie, Show, or Anime I Think Is Overrated
    (13:54) My Honest Take on Intuitive Eating for Fat Loss
    (15:32) Are Gym Machines Good for Muscle Growth?
    (16:47) If I Could Only Live in One Country Forever, Where Would It Be?
    (19:53) How to Stay Consistent With Fitness When Life Gets Stressful
    (21:32) Final Thoughts & Takeaways

  • Why Fitness (And Life) Is About Turning Up—No Matter What

    Why Fitness (And Life) Is About Turning Up—No Matter What

    · The Leo Alves Podcast

    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.


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    Timestamps:
    (00:20) Why I Had No Idea What to Talk About Today
    (01:34) What Real Consistency Looks Like (And Why It Matters)
    (03:45) A Day Out in Lisbon: My Market Experience
    (04:36) How Markets Can Be Great for Finding Second-Hand Gems
    (06:06) Final Thoughts – Wrapping Up

  • Fitness in 5: Quick, No-Nonsense Fat Loss Tips

    Fitness in 5: Quick, No-Nonsense Fat Loss Tips

    · The Leo Alves Podcast

    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
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    Timestamps:
    (00:15) Introduction – My ‘Fitness in 5’ YouTube Series
    (02:35) How to Lose Belly Fat (The Truth)
    (08:03) Does Eating Healthy Automatically Lead to Fat Loss?
    (11:45) How to Lose Body Fat Without Tracking Calories
    (16:03) Should You Cut Out Carbs to Lose Fat?
    (20:23) Why You’re Not Losing Fat in a Calorie Deficit
    (25:11) Takeaway Message & Where to Watch ‘Fitness in 5’

  • Calorie Tracking 101: Do’s, Don’ts & Common Mistakes

    Calorie Tracking 101: Do’s, Don’ts & Common Mistakes

    · The Leo Alves Podcast

    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.

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    Timestamps:
    (00:12) Introduction – How to Track Calories the Right Way
    (01:18) New 1-2-1 Online Fitness Member Sign-up Page
    (04:16) The Amount of Work that Goes into a Small Business
    (05:32) Should You Eat Back Calories Burned?
    (07:04) Choosing the Right Units for Accurate Calorie Tracking
    (07:44) How Consistent Do You Need to Be With Tracking?
    (09:21) Determining Your Ideal Calorie Intake (Free Calculator)
    (11:58) Why You’re Not Seeing Progress With Calorie Tracking
    (16:22) Weighing Food Raw vs. Cooked – Which One’s Best?
    (17:05) Is Calorie Tracking Too Much Effort?
    (18:49) When to Stop Tracking Calories (Optimal Duration)
    (20:08) How to Track Calories When Eating Out
    (21:45) Is Calorie Tracking for Everyone? Final Thoughts
    (22:10) Check Out my Online Coaching Page!

  • Why Most People Fail at Fat Loss (and How to Fix It)

    Why Most People Fail at Fat Loss (and How to Fix It)

    · The Leo Alves Podcast

    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.

    Sign up To 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
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    My YouTube Channel
    Free Fitness Guides

    Timestamps:
    (00:12) Introduction: Turning up When You Don’t Feel Like it
    (03:24) Story #1: A Gym Member’s Question That Changed My Mindset
    (05:12) Lessons from Brazilian Jiu-Jitsu: The Power of Consistency
    (05:41) What This Means for Your Fat Loss Approach
    (07:32) Story #2: How My BJJ Dojo Moving Further Away Changed Everything
    (08:58) The Problem with Waiting Until Things Get Worse
    (09:47) Grab My Book to Make Fat Loss Sustainable for Life

  • Why Fat Loss Feels Harder After 30 (and How to Fix It)

    Why Fat Loss Feels Harder After 30 (and How to Fix It)

    · The Leo Alves Podcast

    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.

    Sign up To 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

    Instagram Post Announcing My BJJ Graduation

    My Instagram

    My X

    My Threads

    My YouTube Channel

    Free Fitness Guides

    Timestamps:

    (00:11) Why Fat Loss Feels Harder in Your 30s

    (01:03) I Got My Brazilian Jiu-Jitsu Blue Belt

    (02:20) Obsess Over The Correct Habits

    (04:53) The Importance of Convenience for Consistency

    (07:09) Why Losing Weight Feels More Challenging After 30

    (08:16) How Increased Income Impacts Eating Habits

    (09:34) Juggling Kids and Fitness Goals

    (10:52) How Career Demands Can Hinder Fat Loss

    (11:59) Why Life Feels Busier in Your 30s

    (12:48) Summary of Challenges Impacting Fat Loss

    (15:39) Strength Training: A Fat Loss Essential

    (16:53) Protein Goals for Fat Loss Success

    (18:21) Setting a Step Goal to Stay Active

    (19:30) How to Optimise Your Environment for Better Choices

    (21:14) Managing Alcohol for Effective Fat Loss

    (22:25) Summary of Actionable Fat Loss Tips

    (23:30) Free 14-Day Fat Loss Kickstarter and Closing

  • The Best & Worst Fitness Advice I’ve Ever Received

    The Best & Worst Fitness Advice I’ve Ever Received

    · The Leo Alves Podcast

    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.

    Sign up To 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

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    My Threads

    My YouTube Channel

    Free Fitness Guides

    Timestamps:

    (00:10) Introduction – The Best & Worst Fitness Advice I’ve Received

    (01:47) Leave a Review!

    (02:54) Deleting Social Media Apps

    (03:54) The Polarisation of American Politics

    (05:38) Switching to the Desktop Version of Apps

    (11:12) The Best & Worst Fitness Advice I’ve Ever Received

    (11:39) Best: Strength Training Over Cardio for Fat Loss

    (13:19) Worst: “Macros Are All That Matter”

    (15:37) Best: Consistency Beats Perfection

    (17:26) Worst: You Don’t Need a Workout Program

    (20:06) Best: Focus on Behaviours, Not Just Outcomes

    (21:42) Worst: Fasted Workouts Burn More Fat

    (22:58) Recap & Key Takeaways

    (23:24) Conclusion & 14-Day Fat Loss Kickstarter

  • Mastering Menopause: Exercise, Nutrition & Mindset (ft. Kim Schlag)

    Mastering Menopause: Exercise, Nutrition & Mindset (ft. Kim Schlag)

    · The Leo Alves Podcast

    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.

    Sign up To 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

    Kim's Website

    My Instagram

    Kim's Instagram

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    My YouTube Channel

    Kim's Podcast

    Free Fitness Guides

    Timestamps:
    (00:25) Meet Kim Schlag – Her Journey & Expertise in Menopause Fitness
    (06:09) What Is Menopause & How Does It Impact the Body?
    (08:23) The Biggest Challenges of Perimenopause & Menopause
    (10:51) Do Calories Stop Mattering During Menopause? Debunking the Myth
    (14:33) How Menopause Myths Spread & Why They’re So Believable
    (17:13) The Best Diet Strategies for Perimenopause & Menopause
    (21:28) The Most Effective Workouts for Perimenopause & Menopause
    (22:31) The Truth About Protein Intake & Menopause
    (26:43) Do You Need Special Workouts for Menopause?
    (30:08) Why Accountability is a Game-Changer for Fitness in Menopause
    (33:59) How Mindset Shapes Your Menopause Fitness Journey
    (37:44) Common Menopause Misconceptions You Need to Ignore
    (39:28) Why Strength Training is the Secret to Staying Youthful
    (41:00) Where to Find Kim Schlag & Learn More

  • 7 Reasons You’re Not Seeing Progress in the Gym

    7 Reasons You’re Not Seeing Progress in the Gym

    · The Leo Alves Podcast

    Are you training consistently but not seeing the results you expected? In this episode, I break down seven common reasons why your workouts aren’t delivering progress—and what you can do about them. From protein intake and nutrition consistency to structured programming and progressive overload, I’ll cover the key factors holding you back.

    Sign up To 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 Fitness Guides

    Timestamps:

    (00:11) Introduction – Why You’re Not Seeing Progress

    (01:13) I Achieved My Blue Belt at Brazilian Jiu-Jitsu

    (05:03) Focus on the Process, Not the Outcome

    (07:12) Reasons You’re Not Seeing Progress in the Gym

    (07:51) The Importance of Protein Intake

    (09:21) Why Inconsistent Nutrition Holds You Back

    (11:02) The Power of a Structured Workout Plan

    (12:49) Progressive Overload: The Key to Growth

    (14:46) Are You Overdoing Cardio?

    (16:41) How Alcohol Slows Your Progress

    (18:59) The Missing Ingredient: Patience

    (21:23) Recap & Final Takeaways

    (21:57) Free Resources & 14-Day Fat Loss Kickstarter

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