Fitness Stuff (for normal people)

Explore the vital role of sleep and its impact on mood and decision-making. Discover how aligning with your circadian rhythms can transform your daily routine. Learn about the importance of understanding your chronotype for personalized schedules. Gain insights on how to optimize your sleep environment and morning habits for better rest. Uncover the pros and cons of sleep supplements and effective strategies to enhance sleep hygiene, while avoiding dependency on medications.

More details on our new High-Frequency Full Body 12-week program: Sign up for premium here to access all training programs for just $5 This 12-week program is tailored for those at an intermediate to advanced level seeking a fresh approach to take their progress to the next level. It employs a distinct training method, targeting each muscle group 4-5 times weekly for maximum frequency. Full body training has several distinct advantages including: Ability to easily increase total training volume, leading to more progress Not just more volume, but higher-quality volume leading to better muscle growth and strength An improved recovery capacity leading to better performance and fewer training injuries The Program Includes: Exact sets, reps, exercises, rest time, & RPE targets Full mobility routine to optimize recovery Add-Ons for specific muscle groups/lifts you can insert depending on want to focus on (glutes, delts, bench press, squats, or deadlifts) Google Sheet tracker to track every aspect of each workout throughout the program Automatically calculated 1-rep-max on all compound movements to better track progress Video links for every exercise Exercise substitutions Get this program for just $5 here Premium also includes: Weekly bonus episodes every single Friday answering your questions $300 monthly Legion Supplement giveaway 12-Week Full Body Workout Program 12-Week PPL Workout Program Exclusive discounts to partners like Marek Health, Examine.com, and more Legion Athletics Episode Discount: ⁠Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.⁠ Links/research from this episode: Daily Volume Ceiling Research Review Don’t forget to follow us, nerds :) Instagram: ⁠@fs.pod⁠ Watch on YouTube: ⁠Fitness stuff (for normal people)⁠ Timestamps 00:00 Intro 02:30 What Is Full Body Training 08:15 The Three Main Drivers Of Muscle Growth 15:00 Muscle Protein Synthesis Impact 20:00 Norwegian Frequency Project 24:45 Daily + Weekly Training Volume Goals 37:00 Neurological Strength Adaptations 38:45 Overtraining & Recovery 48:45 Days Per Week For Full Body + Steroid Use 53:15 How To Organize Each Workout 55:30 Stimulus : Fatigue Ratio / Exercise Choice

It’s time to talk about.. inflammation.In this episode, Marianna and Tony educate their listeners on what inflammation is, how inflammation manifests in the body, the role one’s diet/ lifestyle plays, anti-inflammatory and pro-inflammatory foods, supplements that help mitigate inflammation, and so much more! Dive on in to see if any myths you’ve been told through the internet or other sources get debunked…your hosts give you information based on scientific facts! Sign up for Fitness Stuff PREMIUM here!! - Weekly bonus episodes every single Friday answering your questions - $300 monthly Legion Supplement giveaway - 12 Week PPL Workout Program - Exclusive discounts to partners like Marek Health, Examine.com, and more Legion Athletics: Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. Links from the episode: Genetic Potential For Muscle Growth Calculator (ankle + wrist measurements) Follow us!

Today's episode is tackling body recomposition which is the process of losing fat and gaining muscle at the same time. Even better? Marianna and Tony will be discussing new research on this topic that explains an entire new grouping of individuals who just might include YOU is capable of achieving this. Your hosts will give you every single detail for setting up a successful recomposition and explain whether a recomp, cut, lean, or bulk is best for you. Sign up for Fitness Stuff PREMIUM here!! - Weekly bonus episodes every single Friday answering your questions - $300 monthly Legion Supplement giveaway - 12 Week PPL Workout Program - Exclusive discounts to partners like Marek Health, Examine.com, and more Legion Athletics: Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. Links from the episode: Genetic Potential For Muscle Growth Calculator (ankle + wrist measurements) Follow us! TikTok: @fs.pod Instagram: @fs.pod Facebook: Fitness Stuff (for normal people) Watch on YouTube: Fitness stuff (for normal people)

This week on Fitness Stuff with Normal People, your hosts will be discussing metabolism and the truth about "boosting" one's metabolism. Join your hosts to review what metabolism is, how it works, breaking down the major components that make up your metabolism as a whole, what different diseases/disorders cause a slow metabolism, and so much more! Sign up for Fitness Stuff PREMIUM here!! - Weekly bonus episodes every single Friday answering your questions - $300 monthly Legion Supplement giveaway - Member's only downloads/programs/etc. - Exclusive discounts to partners like Marek Health, Examine.com, and more Legion Athletics: Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. Follow us! TikTok: @fs.pod Instagram: @fs.pod Facebook: Fitness Stuff (for normal people) Watch on YouTube: Fitness stuff (for normal people)

Join your hosts in covering the top 5 reasons you may not be gaining muscle and getting stronger in your routine. Your hosts will give you the ins and outs and assist you in figuring out why your current routine may not be leading you to success if gaining muscle and strength is your goal. Links to episodes linked: Episode 74: https://podcasters.spotify.com/pod/show/fitnessstuff/episodes/Ep-74--75-HARD--Berberine-Pills--How-Much-Weight-You-Need-To-Be-Lifting-RPE-Scale--and-MORE-e2645e4 Episode 48: https://podcasters.spotify.com/pod/show/fitnessstuff/episodes/Ep-48--Progressive-Overload-101-e1s4419 Sign up for Fitness Stuff PREMIUM here!! - Weekly bonus episodes every single Friday answering your questions - $300 monthly Legion Supplement giveaway - Member's only downloads/programs/etc. - Exclusive discounts to partners like Marek Health, Examine.com, and more Legion Athletics: Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. Follow us! TikTok: @fs.pod Instagram: @fs.pod Facebook: Fitness Stuff (for normal people) Watch on YouTube: Fitness stuff (for normal people)

If It Fits Your Macros is a dietary strategy that revolves around setting a specific calorie, protein, carb, and fat goal, and eating whatever foods you want throughout the day, as long as it hits those targets. Your hosts are going to guide you through the basics and walk you through the science behind it. Will this strategy work for you? Listen to find out! FS Premium: Sign up here!! Get a bonus episode EVERY SINGLE FRIDAY HERE as a part of premium for just five bucks (plus exclusive discounts, a monthly $300 Legion giveaway, and MORE) Links from the episode: - Protein calculator -TDEE Calculator Legion Athletics Discount: Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. Follow us! TikTok: @fs.pod Instagram: @fs.pod Facebook: Fitness Stuff (for normal people) Watch on YouTube: Fitness stuff (for normal people)

Explore the often-taboo topics of body image and self-esteem, and how they impact all areas of life, from relationships to fitness goals. Discover the power of the stories we tell ourselves and how changing our environment can uplift our self-perception. The conversation delves into the challenges of adjusting self-worth post-college and the societal pressures men face regarding body image. With actionable tips for improving self-image and cultivating a supportive mindset, this discussion offers a pathway to self-acceptance and personal growth.

The hosts debate the overrated or underrated nature of various health and fitness topics, including creatine, whey protein, meal replacement shakes, greens powders, BCAA's, and pre-workout supplements. They explain the overrated nature of detox supplements and discuss the benefits of fish oil supplements. The controversial topics of intermittent fasting and clean eating are explored, as well as the oatmeal controversy and full-body training splits. They discuss the overrated claims of Pilates and the controversy surrounding liver and organ meat. The importance of sleep and the underrated benefits are highlighted, along with the debate surrounding the 10,000 steps a day goal.

In this episode, some feelings just might get hurt... oh well! Marianna and Tony created a list of characteristics that some influencers you follow just might have that are MAJOR red flags. The fitness industry is so large and there are thousands of coaches/ influencers that will share their opinions on a variety of topics. Your hosts are simply trying to help you narrow down who might be credible and who might just be full of themselves. Quick Links: Grocery store goblins (12:30) In Credentials, We Trust (23:19) Toxic Wellness Girlies (32:33) Feral Gym Bros (40:35) FS Premium  Get a bonus episode EVERY SINGLE FRIDAY HERE as a part of premium for just five bucks (plus exclusive discounts, a monthly $300 Legion giveaway, and MORE) Sponsor links: Take 20% of Legion Athletics Supplements with code “FSPOD” at checkout here. Follow us! TikTok: @fs.pod Instagram: @fs.pod Facebook: Fitness Stuff (for normal people) Watch on YouTube: Fitness stuff (for normal people)