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Lee Hayward's Total Fitness Bodybuilding

Latest episodes

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Feb 6, 2025 • 1h 6min

What's The BEST Way To Prevent MUSCLE Loss While Dieting?

Discover effective strategies to prevent muscle loss while dieting. Explore the balance between cardio and strength training, emphasizing the importance of protein intake. Learn about sustainable techniques for maintaining lean muscle during a caloric deficit. Hear personal insights on navigating the overwhelming dietary advice found online, and understand how gradual improvements can lead to better results. Uncover the value of safe lifting techniques and the supportive role of the fitness community in achieving your body goals.
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Jan 31, 2025 • 54min

GET FIT Without Breaking The Bank - Fitness On A Budget

Fitness On A Budget. Want to get fit without breaking the bank? You're in luck! In this podcast, we'll show you how to workout and get in shape for literally pennies on the dollar. It's absolutely possible to get in your best shape without spending a fortune. From free workout equipment, and free gym memberships, to knowing where to get the best bang for your buck with high protein food we've got you covered. Say goodbye to expensive gym memberships and going broke at the grocery store and and say hello to a fitter, healthier you (and a healthier wallet) - Once you learn How To Get Fit On A Budget! ======== Here are the time stamps for the money saving tips covered... 0:00 - Intro 1:40 - Fitness On A Budget - Get Fit Without Going Broke? 2:55 - The Poverty Diet. 3:39 - What's More Important - Training OR Nutrition? 4:08 - Focus On The Workouts First. 5:05 - Jeff's first home gym. 6:50 - The Minimalist Home Gym Set Up. 8:42 - How To Get A Good Home Gym for FREE. 9:45 - Finding Killer Deals on Facebook Marketplace. 9:55 - The $40 home gym - Olympic Rings. 11:55 - Olympic Ring Exercises for Beginners. 13:27 - Training at Home With Resistance Bands. 14:00 - My Second Hand Home Gym Set Up. 16:00 - How to get a FREE Gym Membership. 17:17 - Thinking Outside The Box - Ask How Can I Afford That? 17:37 - Public Fitness Parks / Calisthenics Parks. 18:37 - The Muscle Beach Gym. 19:37 - Saving Money On Bodybuilding Nutrition. 20:30 - Where are you needlessly spending extra money on food? 21:21 - True Story - Not being able to afford food. 22:15 - How Jeff has stretched his grocery dollar further. 24:09 - Shopping at Local Farmers Markets. 25:03 - Eating High Volume / Satiety Foods. 25:58 - Buying Cheap High Quality Carbohydrate Foods. 27:00 - Making Food Choices To Satisfy The Whole Family. 30:05 - Teaching Your Kids To Eat Healthy By Your Example. 31:55 - Many Lessons Don't Get Taught - They Get Caught. 32:37 - Fresh Fruits & Veggies - VS - Frozen Fruits & Veggies. 33:37 - The Avocado Guy and his $7 Avocado's. 36:20 - Getting Great Deals on Produce at Local Farmers Markets. 37:21 - Getting Great Deals on Seafood at Local Fish Markets. 38:03 - Inexpensive High Protein Food Options. 40:42 - Buying Fruit and Berries for Half Price. 41:31 - Affordable Fitness & Nutrition Programs Through Your Local Community. 43:50 - Free Fitness Resources, YouTube Videos, and Online Coaching. 46:15 - Getting One-On-One Support Beyond The "How To Stuff". 47:27 - Suffering From Information Overload. 50:37 - The Truth Is NOT Sexy. ======== If you would like to learn more about the Muscle After 40 Blueprint Coaching Program, just go to: https://www.leehayward.com/video If you have any questions, you can e-mail: lee@leehayward.com
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Jan 23, 2025 • 45min

Fix These 3 Common BODYBUILDING Mistakes

Are you making these common bodybuilding mistakes? In this video I'm going to share the biggest mistakes that I've made when I started working out that held back my growth and progress in the gym. In this episode of the Total Fitness Bodybuilding podcast, I'm joined by some of my coaching students within the Muscle After 40 Blueprint Program and we discuss the top 3 mistakes that guys make when trying to get in shape, and provide you with real world action steps to fix them so you can accelerate your muscle gains and fat loss in the future. ============= Here are the time stamps for the topics covered... 0:00 - Intro. 2:48 - The 3 Phase Muscle After 40 Blueprint. 4:40 - The Next Level - Pass On What You've Learned and Inspire Others. 5:48 - You Can Start Building Muscle In Your 50's and Beyond. 7:00 - Don't Compare Your Results To The Fitness Influencers. 8:30 - The 3 Mistakes You Must AVOID In Order To Achieve Your Fitness Goals. 8:45 - The Quick Fix Seeker - VS - Long Term Sustainability. 9:20 - Yo-Yo Dieting - Losing Weight In The Short Term & Re-Gaining It Back Again. 10:56 - Mike's Experience With The Carnivore Diet & Intermittent Fasting. 11:20 - Losing Weight with Ozempic. 12:22 - Losing Muscle when Dieting. 13:25 - Learn From Others Mistakes - VS - Learning The Hard Way Through Your Own Mistakes. 13:43 - The Victim Mentality - It's Not My Fault... 14:45 - You Have More Control Over Your Health & Fitness Than You Realize. 16:28 - The Hero - VS - The Villain. 19:06 - The Debate To Ban Sports From School. 20:41 - It's The Food Companies Fault You're Fat. 21:38 - You Can Eat The Best Diet - OR - The Worst Diet - It's Your Choice. 23:24 - Book Recommendation - Salt, Sugar, and Fat... 26:51 - The Perfectionist - Why Striving For Perfect Is Hindering Your Progress. 28:00 - Information Overload & Contradictory Opinions. 29:13 - Give Yourself Permission To Take Imperfect Action. 32:20 - Mike's Liberating Experience After Letting Go Of Perfectionism. 33:48 - How High Achievers Deal With Stress At The Elite Level. 36:18 - Eustress VS Stress (i.e. good stress vs bad stress). 38:00 - Optimal Protocols For Studying And Learning - (Action vs Preparation) 39:33 - Stop Overthinking And Figure It Out As You Go. 40:25 - Get In The Water If You Want To Learn How To Swim. 41:05 - The Difference Between Process & Accomplishment. ============= If you have any questions, you can e-mail: lee@leehayward.com
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Jan 15, 2025 • 1h 34min

Unlock Your HIDDEN STRENGTH with Advanced Training Methods

Unlock the full muscle building potential with these advanced training methods! In this podcast, Nick Nilsson share's his Return To Prime advanced training system that will help you discover your hidden strength and spur on unique muscle growth like a beginner all over again. Whether you're an athlete, weekend warrior, or simply looking to get rid of the Dad Bod and get back in shape - the training methods covered in Return To Prime will help improve your daily life, health, strength, and fitness. Get ready to unleash your full potential and discover the incredible strength that your body is capable of. Download a copy of the Return To Prime Program at: https://leehayward.com/go/return-to-prime Follow Nick Nilsson on Facebook at: https://www.facebook.com/nicknilssonmadscientist On Instagram at: https://www.instagram.com/nicknilsson1 On YouTube at: https://www.youtube.com/@MadScientistOfMuscle If you have any questions, you can e-mail: lee@leehayward.com
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Jan 6, 2025 • 1h 3min

New Year Fitness Fiasco: AVOID These 5 Common Mistakes!

Are you tired of setting New Year's fitness goals and have them fizzle out by February? In this episode of the Total Fitness Bodybuilding Podcast, we're going to do a deep dive into the Top 5 Mistakes people make when trying to get fit in the new year. From unrealistic expectations to poor workout planning, we're going to break down the 5 root causes of failure. By learning where most people fail, you can then focus on doing the opposite and set yourself up for success towards making lasting changes and building your best body in 2025. If you would like to learn more about the Muscle After 40 Blueprint Coaching Program, just go to: https://www.leehayward.com/video If you have any questions, you can e-mail: lee@leehayward.com Download a Free Copy of my Muscle After 40 Blueprint PDF. This is the exact system that I used to lose my gut and get back in shape after I became a father in my 40's: https://leehayward.com/blog/muscle-after-40
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Dec 19, 2024 • 53min

The #1 Key Trait Behind ALL Successful Bodybuilding Transformations

Discover the key trait that drives all successful bodybuilding transformations! It’s not just about genetics or skill—emotional strength and determination play a crucial role. Explore how to adapt workouts in small spaces and the perks of home fitness. Learn about the success pyramid, where passion and resilience are fundamental. Plus, enjoy lively chats about California vibes and personal achievements in music. This enlightening discussion is packed with insights to elevate your fitness journey!
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Dec 11, 2024 • 1h 2min

Why You're NOT Motivated To Workout Consistently

Do you often feel not motivated to workout? Does your procrastination and laziness hold you back from going to the gym? Do you find yourself giving into temptations and cheating on your diet? Maybe you find that motivation comes and goes in spurts. Where sometimes you're super motivated to go to the gym and workout, but it never lasts long enough to see your fitness goals through to completion. Then before you know it you find yourself quitting the gym, falling back into old habits, relapsing and going back to square one and having to start all over again. In this episode of the Total Fitness Bodybuilding Podcast we're going to discuss the number # 1 reason why most guys lose motivation to workout and fall short of ever hitting their fitness and fat loss goals. Plus we'll provide you with some practical tips and strategies to overcome the obstacles and challenges that stand in your way. ================== If you'd like to learn more about one-on-one Fitness & Nutrition Coaching with Lee Hayward, you can schedule in for a Complementary Coaching Call with Lee then e-mail: lee@leehayward.com If you'd like to learn more about the Muscle After 40 Blueprint Program, just download my Free PDF ebook at: https://leehayward.com/blog/muscle-after-40
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Dec 5, 2024 • 1h 27min

FAST TRACK Your Fitness & Fat Loss with These 3 Training Principles!

In today's episode of the Total Fitness Bodybuilding podcast we're going to do a deep dive into why you are still struggling to lose bodyfat and keep it off over the long term. This goes way beyond just scratching the surface with low level tactics like what's the best workout, what the best exercises, sets, reps, calories, and macros, etc... Because we're going to focus on the bigger picture principles that you need to master in order to achieve a lasting fitness and fat loss transformation while enjoying the process! Once you implement these 3 success principles into your lifestyle - you'll unlock the secret to boosting your energy, losing weight, and achieving your fitness goals and sustaining them without feeling like you're suffering it out on some extreme cutting diet, and without killing yourself in the gym. These are the same 3 principles that I teach my personal coaching students within the Muscle After 40 Blueprint Coaching Program. And if you'd like to learn more about that, then you can download a FREE Copy of my Muscle After 40 Blueprint PDF ebook at the link below: https://leehayward.com/blog/muscle-after-40 ================= Here are the time stamps for the podcast topics: 0:00 - Intro 2:22 - Step 1 - Stop gaining fat and setting yourself back. 3:56 - How To Achieve A Lean Body Re-comp. 5:01 - Real Examples of guys who have achieved a Body Recomp. 9:12 - Why people get fat over the holidays and how to avoid it. 10:20 - Why diets fail to work over the long term. 11:17 - The Crash Diet Cycle and why you always regain the weight back again. 16:10 - Information Overload why fitness and nutrition is so confusing. 17:04 - Lifestyle Builders vs Crash Dieters. 18:12 - Examples of guys who have lost over 100 pounds and kept it off. 21:15 - The 3 Phase System To Achieve a Sustainable Fitness and Fat Loss Transformation. 25:28 - My personal Muscle After 40 Transformation. 26:38 - Yo-Yo Dieting going from fat to lean and back to fat again. 32:08 - How to make lasting change inevitable without willpower. 33:25 - You’re the average of the 5 people you spend time with. 37:06 - Seeing your true potential for losing fat and getting in shape. 41:22 - The problem with relying on willpower to get in shape. 44:46 - The Habit Creation Process and using it for good. 47:35 - The #1 Habit that determines if you will go to the gym or not. 49:30 - The #1 Habit that determines if you eat healthy or not. 52:44 - How to eat whatever you want and not get fat. 54:10 - How to create a calorie deficit without giving up your favorite foods. 56:44 - Holiday eating survival guide to lose fat before the New Year. 59:50 - Screw The Diet - It’s Christmas. 1:00:30 - Enjoy your holiday meals without getting fat in the process. 1:06:51 - How you can workout less while still getting lean. 1:11:12 - The most important thing that drive fat loss results more than anything else. 1:11:35 - How much exercise it takes to lose 1 pound of body fat. 1:14:31 - You can take this 3 step system and apply it for yourself. 1:15:12 - How we can implement this 3 step system together. ================= If you'd like to learn more about one-on-one Fitness & Nutrition Coaching with Lee Hayward, you can schedule in for a Free Strategy Session Coaching Call with Lee at: https://www.leehayward.com/call E-mail: lee@leehayward.com
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Nov 21, 2024 • 1h 20min

STOP Holiday WEIGHT GAIN with These 10 Fat Loss Secrets!

Tired of feeling guilty about overindulging during the holiday season? Want to enjoy your favorite treats and holiday meals without gaining weight and sacrificing your health fitness goals? In this podcast, I'm joined by 2 of my personal coaching students - both of who have lost over 100 pounds - and we're going to discuss our top 10 fat loss strategies to help you STOP holiday weight gain and stay on track so you head into the New Year with momentum and ahead of the game. From clever meal prep ideas, to simple exercise tweaks, to knowing how to deal with friends and family over the holidays - we've got you covered. Say goodbye to those unwanted pounds and hello to a happier, healthier you. Get ready to take control of your weight loss journey and make this holiday season your best and healthiest one yet! Note: you can join the Free Lean Body Re-Comp Masterclass at the link below: https://event.webinarjam.com/channel/leanbody-masterclass If you'd like to learn more about one-on-one Fitness & Nutrition Coaching with Lee Hayward, you can contact Lee by email at: lee@leehayward.com
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Nov 14, 2024 • 1h 8min

Find Your Inner Fitness Motivation: A Journey to Success

Paul Miller, a determined graduate of the Muscle After 40 Blueprint program, began his fitness journey at 62 after a heart attack, now inspiring others through his 'Fitness with Friends' program. He shares his transformative story, emphasizing how personal motivation can lead to significant health improvements. The conversation dives into overcoming excuses, the importance of understanding one's 'why,' and the crucial role of support in fitness journeys. Listeners are encouraged to embrace gradual changes while building trust in their progress.

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