Muscle for Life with Mike Matthews

Do you want to optimize your skills and unlock your full potential?  Daniel Coyle's "The Little Book of Talent" gives us a roadmap to nurturing and enhancing our innate abilities. This book isn’t about the theory of talent. Instead, it's a highly practical guide on how to nurture and hone your abilities to reach new levels of achievement. In this podcast, I’m sharing my top 10 insights from the book.  “Can you recommend a book for…?” “What are you reading right now?” “What are your favorite books?” I get asked those types of questions a lot and, as an avid reader and all-around bibliophile, I’m always happy to oblige. I also like to encourage people to read as much as possible because knowledge benefits you much like compound interest. The more you learn, the more you know; the more you know, the more you can do; the more you can do, the more opportunities you have to succeed. On the flip side, I also believe there’s little hope for people who aren’t perpetual learners. Life is overwhelmingly complex and chaotic, and it slowly suffocates and devours the lazy and ignorant. So, if you’re a bookworm on the lookout for good reads, or if you’d like to get into the habit of reading, this book club for you. The idea here is simple: Every month, I’ll share a book that I’ve particularly liked, why I liked it, and several of my key takeaways from it. I’ll also keep things short and sweet so you can quickly decide whether the book is likely to be up your alley or not. Alright, let’s get to the takeaways. Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe and leave a comment! (1:57) - Talent begin ignition (2:16) - Steal it! (3:01) - Key to practice and the concept of reach (4:08) - Engraving the blueprint of the skill on your mind (4:49) - Daily Practice snacks vs weekly practice (5:06) - Slow practice and the magnifying glass (5:19) - The first perfect rep (5:47) - Exhaustion is the enemy (6:08) - Exaggerate it! (6:35) - Solo practice and the sweet spot (7:02) - The Little Black Book of Workout Motivation: https://legionathletics.com/products/books/the-little-black-book-of-workout-motivation/ Mentioned on the Show:The Little Black Book of Workout Motivation is a bestselling fitness book that helps you overcome the mental blocks that are keeping you unmotivated, unhappy, and unhealthy: https://legionathletics.com/products/books/the-little-black-book-of-workout-motivation/

What's the best workout split? Is high cholesterol a problem even if you're in shape? Should you incorporate cardio while you're bulking? In this episode, I take on these questions and more, sourced from my Instagram followers who participate in my regular Q&A posts. As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode! If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better. Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (1:26) - Thoughts on Andrew Tate? (2:08) - As long as you do same sets per week does it matter if you hit body parts once or twice? (3:57) - You recommended Die with Zero. Do you have any other recommendations? (4:12) - I have high blood pressure and want to get back into strength training. Is it safe to do? (4:49) - Is a cycle desk a good choice to get in daily steps? (6:12) - Effective lower chest suggestions? (6:47) - Any remedies for uneven strength on the left and right side? (8:00) - How often should I take sets to failure? (15:17) - My free meal planning tool: buylegion.com/mealplan (16:03) - Opinion on barbell pads being used for back squats? (16:42) - Should I be progressively overloading while cutting or keep my RPE high? (18:18) - Cutting while on TRT in deficit is different than cutting normally? (20:32) - Is there any evidence to the legs up on the wall for relaxation being raved about? (20:53) - Hydration - do you have a rule? Does seltzer count? How many millimeters per kilogram? (21:26) - Do you stop walking/cardio when you are clean bulking? (22:11) - Do you consider high cholesterol an issue when you are in shape? (22:58) - Favorite workout split (for both general all-around training and specialization routines)? Mentioned on the Show: Want a free meal planning tool that figures out your calories, macros, and micros, and allows you to create custom meal plans for cutting, lean gaining, and maintaining in under 5 minutes? Go to https://buylegion.com/mealplan and download the tool for free!

In this podcast, I interview Nicole, a mother who had been struggling with her fitness journey until she found my one-on-one coaching service.  With the help of my book and her coach, Jamie, she managed to redefine her body, learned about proper nutrition, and built a consistent fitness routine that helped her transform her life. Before she found my program, Nicole relied on guidance from people at the gym with no formal coaching. After gaining weight and struggling to make progress, she realized she needed a structured approach to her training.  She was initially skeptical of online coaching but gave it a shot.  In 60 weeks of coaching, she’s lost 8 inches from her waist and 15% body fat while dramatically increasing her key lifts, drastically improving her body composition and strength.  Nicole’s story is not just about physical transformation. It’s also about changing her relationship with food, understanding the importance of nutrition, the challenge of adjusting to a higher protein diet, and the benefits she experienced from lean bulking.  Tune in to hear about Nicole's inspiring transformation and the key lessons she learned along the way. Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (4:54) - Where did you start on your fitness journey? (11:27) - When you were bulking, did you notice any benefits in how you were feeling? (16:15) - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip (18:40) - What was your diet like before you started your journey? (24:22) - When you were reading the book, did you not have a nutrition routine? Did that only change when you started the coaching program? (34:45) - Is there anything you wish you had known before you started your fitness journey? (37:16) Has there been anything that has been crucial to your success that you weren't expecting? (39:56) - Was it a tough adjustment  to start eating more protein? (41:32) - Is there anything else that I didn’t ask that maybe you wanted to discuss? Mentioned on the show:  Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip

Learn about the benefits of upper lower split routines and how they make it easy to train all muscle groups twice per week. Discover the importance of rest and recovery, and get examples of effective upper and lower body routines. This episode is a must-listen for those looking to enhance their workouts and see more results.

In this installment of the Best of Muscle For Life, you’ll hear hand-picked clips from three popular MFL episodes: an interview with “Knees-Over-Toes-Guy” Ben Patrick on fixing painful and dysfunctional knees, a monologue and practical guide to muscle protein synthesis, and a motivational episode on the Law of Large Numbers and its relation to luck. Some people—my favorite people—listen to most or even all of my podcasts, but my wizbang analytics tell me that while many listeners tune in on a regular basis, they don’t catch every installment of Muscle for Life and thus miss out on insights that could help them do at least a little better inside and outside the gym. That’s why I do “best of” episodes that contain a few of the most practical and compelling ideas, tips, and moments from the more popular episodes I’ve published over the years. This way, you can learn interesting insights that you might have otherwise missed and find new episodes of the show to listen to. So, in this installment of The Best of Muscle for Life, you’ll be hearing hand-picked morsels from three episodes: “Knees-Over-Toes-Guy” Ben Patrick on Fixing Painful and Dysfunctional Knees (Originally published 7/7/2021) The Definitive (And Practical) Guide to Muscle Protein Synthesis (Originally published 8/3/2020) Motivation Monday: Why the Law of Large Numbers > Luck (Originally published 5/28/2018) And we’ll be starting with number one, “Knees-Over-Toes-Guy” Ben Patrick on Fixing Painful and Dysfunctional Knees. Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (3:24) - “Knees-Over-Toes-Guy” Ben Patrick on Fixing Painful and Dysfunctional Knees (15:49) - Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz (16:37) - The Definitive (And Practical) Guide to Muscle Protein Synthesis (26:53) - Motivation Monday: Why the Law of Large Numbers > Luck Mentioned on the Show: Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz

If you want to not only get fit, but stay fit, you need to know both consistency and sustainability. But how do you make fitness a sustainable part of your life? And how do you maintain balanced nutrition while staying active?  These are some of the questions Jordan Syatt tackles in our conversation. Jordan is a world record powerlifter, Gary Vaynerchuk’s personal trainer, and the owner of Syatt Fitness. His down-to-earth approach to fitness and nutrition has made him a much-loved figure in the fitness community, and he shares his wealth of knowledge with us in this episode. In our conversation, Jordan and I discuss . . . - Making fitness a sustainable part of your life - Determining what is too much and what is too little in fitness - The role of high-intensity work in a balanced fitness routine - The benefits of high-intensity cardio in conjunction with weightlifting - Effective kettlebell swing loads for beginners - His philosophy on nutrition and tips for achieving balance - And more . . . So, if you're ready to make your fitness routine more sustainable and improve your nutrition, don't miss this conversation with Jordan Syatt! Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (10:37) - How to make fitness more sustainable? (13:39) - What is too much and what is too little? (24:43) - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip (26:24) - What are your thoughts on high-intensity work? (30:19) - Can high-intensity cardio help with working out with weights? (35:40) - For people who want to try kettlebell swings, what kind of load are you working with? (40:15) - What is your take on nutrition? (01:03:54) - Are there any other quick tips for balance with nutrition? (01:10:13) - Where can people find you and your work? Mentioned on the Show: Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip  Jordan’s Youtube: https://www.youtube.com/@jordansyatt Jordan’s Instagram: https://www.instagram.com/syattfitness/?hl=en Jordan’s Podcast: http://hyperurl.co/qfk6kz Jordan’s Website: https://www.syattfitness.com/

Weekends are often seen as a time to relax, unwind, and break away from the daily routine.  Unfortunately, this often leads to overeating and weight gain. But does it have to be this way? In this episode, I’ll give you strategies that can help you maintain your health and fitness goals without sacrificing the enjoyment of your weekends. I’ll share 5 simple, yet effective tips to avoid weekend weight gain. If you're struggling with keeping your diet on track over the weekend or if you're just curious about the topic, this episode is for you. Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (2:51) - Tip #1 - Include fun activities (3:18) - Tip #2 - Don’t drink too much alcohol (4:08) - Tip #3 -Take some time to relax on the weekends (4:46) - Tip#4 - Skip breakfast on the weekends or eat it? (6:30) - Tip #5 - Eat moderately when eating out (11:52) - My award-winning fitness books for men and women: https://legionathletics.com/products/books/ Mentioned on the Show: My award-winning fitness books for men and women: https://legionathletics.com/products/books/

Is working out with machines enough or do you need free weights?  How do you deal with accumulated fatigue? Is the war on seed oil justified?  What's the best espresso machine for your morning kickstart? These are just a handful of the questions I’m answering in this Q&A episode. As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. If you have a burning question, follow me on Instagram (@muscleforlifefitness) and keep an eye out for these Q&A opportunities. Your question might just make it into a podcast episode! If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better. Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (1:18) - Is working out using only machines enough? (3:02) - When is Legion going to offer an amino supplement? (3:59) - Caught a cold on my de-load week how long should I rest? (5:04) - I’m trying to quit my work email addiction any tips? (5:16) - Thoughts on the recent study with cadmium and lead in dark chocolate? (6:42) - Are you planning on writing beyond thinner leaner stronger? (8:01) - What’s the deal with oats? (8:39) - Lunges or leg press? (9:19) - When should you incorporate joint supplements? (10:17) - Is there any evidence that eating large meals before bed is bad? (12:46) - Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz (14:13) - Do you still advocate working fasted lifting and cardio for stubborn fat? (16:39) - Client wants to go into surplus but doesn’t want to go to the gym, they only have 8’lb dumbbells what now? (17:55) - Is there an espresso machine you recommend? (19:16) - What is a topic in fitness that you use to believe very strongly on but not anymore? (28:13) - How do you feel about the decline bench press? (28:48) - Why go with a wider grip with OHP than the traditional narrower grip? (29:44) - The war on seed oil continues are you avoiding it? If so what are you replacing it with? (30:58) - How do you deal with accumulated fatigue? Mentioned on the Show: Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz

Have you ever struggled with emotional eating or food cravings from stress?  Many of us have. They can be two of the biggest hurdles in any weight loss journey.  Part of the problem is people lack practical strategies for dealing with these obstacles. I wanted to bring Dr. Allan Bacon onto the podcast to help remedy that. In case you’re not familiar with him, Allan is a certified personal trainer through the National Academy of Sports Medicine, a certified USA powerlifting, physique, and bodybuilding coach, and a certified nutritionist. He has also been formulating supplements professionally for over a decade.  Specializing in personalized fitness and nutrition programming, Allan’s coaching experience extends from the average Joe to Arnold Classic competitors and American record-holding weightlifters. So, he knows how to work with people of all types and get results. In our conversation, Allan and I discuss . . . - The concept of emotional eating and how it differs from physical hunger - Practical tools and tips for controlling cravings and managing emotional eating - How to handle common emotional eating triggers and dealing with unsupportive friends or family - Common life stressors that lead to emotional eating and positive ways to manage stress effectively - The impact of emotional eating and stress on weight loss journeys and the importance of self-empathy and understanding - And more . . . So, if you're looking for effective ways to manage emotional eating and beat cravings and stress-related barriers to your weight loss goals, don't miss this conversation with Dr. Allan Bacon! Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (3:43) - What is emotional eating? (7:12) - What are some other tips that can help people deal with emotional eating? (8:50) - What are some common triggers? (13:26) - How do you deal with outside influences when they don't agree with your lifestyle? (21:47) - What are some common life stressors that you help your clients with? (31:11) - BOGO 50% Off! buylegion.com (32:51) - What are some positive ways people can deal with stress? (38:19) - What are some practical tools to manage emotional hunger and cravings? (01:02:20) - What are your thoughts on waiting 15 minutes before indulging? (01:07:02) - Where can people find you and your work? Mentioned on the Show: Buy one supplement get one 50% off during my big July 4th sale! Plus, get a free $20 gift card on orders over $99. Go to buylegion.com to save now! Use coupon code MUSCLE to get double reward points! Allan’s Instagram: www.instagram.com/drallanbacon/ Allan’s Website: www.mauiathletics.com

This podcast explores the difference between deficiencies and insufficiencies of vitamins and minerals and how they impact our body. The five most common issues discussed are Potassium, Vitamin D, Vitamin K, Magnesium, and Zinc. Practical tips are provided to fix these deficiencies and insufficiencies to improve overall health and wellbeing.