Lean Life Radio
853 episodes - English - Latest episode: over 3 years ago - ★★★★★ - 73 ratingsThe fitness world is full of confusing jargon and conflicting opinions, so who can you count on for simple, honest, and effective advice? Tune in to Lean Life Radio with Simon Mitchell for the answers to those burning questions.
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Episodes
The AMRAP Mentality With Jason Khalipa
May 29, 2018 12:00 - 28 minutes - 38.5 MBIn this episode CrossFit Games Champion and one of the fittest men on Earth, Jason Khalipa takes about the mindset concept he calls the AMRAP mentality. If you want to know what it takes to build the mindset of a top level athlete and how that could transform not just your own health and fitness, but your life too, then tune in. You can't afford to miss this one...
Building Muscle And Losing Fat At The Same Time
May 22, 2018 12:00 - 17 minutes - 23.7 MBWe all want to lose a little extra body fat and look good at the end of the process. But is is actually possible to do that and build muscle at the same time? Listen in to episode 52 of the podcast to see if you can really achieve the body transformation heaven and do everything at the same time. And to join the the FREE 5 Day Challenge find me on social media here: Facebook Instagram
Q&A: Vegan Protein, BCAAs, Cortisol and More...
May 15, 2018 12:00 - 29 minutes - 40.9 MBThis week the podcast is dedicated to some hot topics of the week from social media. Vegan Protein sources (in particular protein powders) - How to make sure you're getting the nutrients you need. BCAA's vs EAA's - What are they and are they worth bothering with? How to build muscle if you're thing - Strategies for building muscle if you're starting out and struggling to put on weight. Cortisol (the stress hormone) - Is it preventing your fat loss? Tune in to get all the answers. ...
Do You Need Cardio To Lose Fat?
May 08, 2018 12:00 - 23 minutes - 31.8 MBIn this episode of the podcast it's time to bust some more myths... Listen in and find out why cardio isn’t essential for fat loss. And why you don’t need to hang with the cardio bunnies to get lean and be healthy. All will be revealed in the 50th episode of the show. And to download your free copy of the 7 Steps to Correct Your Nutrition Plan eBook, all you need to do is click here.
What To Do When You Miss A Workout
May 01, 2018 12:00 - 18 minutes - 24.8 MBIs missing a workout something you should be concerned about? Should you change up your schedule, switch your diet around, or maybe something different? Listen in to today's episode of the podcast and let me talk you through whether you should "lose your shit" or simply "not give a shit" about the one that got away... And to download your free copy of the 7 Steps to Correct Your Nutrition Plan eBook, click here.
Are You Too Comfortable?
April 25, 2018 12:00 - 6 minutes - 9.36 MBAre you too comfortable? Are you shying away from what feels uncomfortable even though it's the exact thing you need to do? Are you fearful of telling people what your goals are? Fearful of what they will say if you fail (again)... Whether you're fearful of going to the gym and having people judge you, or you're living in fear that you'll fail again, then STOP... Stop right now. Listen in to this episode of the podcast to find out why being too comfortable is holding you back. To...
Stop Making These 5 Fat Loss Mistakes
April 24, 2018 12:00 - 15 minutes - 21.9 MBFat loss is hard. Let's not dress it up The principle is pretty simple... Make sure you're in a calorie deficit and then let time do its thing. But the reality of actually making that happen is not easy to say the least. So why the hell are you making it EVEN MORE difficult on yourself? I want you to stop right now and break that loop. Let me talk you through the 5 fat loss mistakes you need to STOP right now. To enquire about online coaching click here. And to join my fre...
Are Carbs The Enemy Of Fat Loss?
April 18, 2018 12:00 - 22 minutes - 31.5 MBAre carbs making you fat? Should you join the keto bandwagon and cut them out of your diet altogether? Well if you believe the marketing hype then you might thing it's the best option. But in reality, carbs are not the devil and they are not destroying your fat loss goals. Tune in to this episode to find out exactly why. And also get the simple, honest advice you need to take real actionable steps in the right direction. And if you want to join the next Lean Life Start Up F...
3 Rules of Injury Prevention
April 10, 2018 12:00 - 18 minutes - 24.9 MBInjuries can be really demotivating. You're progressing well with your lifts and well on track with your fat loss programme, but this injury has thrown things off. Just when you thought you were making headway, you've been derailed! So in this episode of the podcast I'm going to give you my complete guide to injury prevention as well as give you some top tips on how to deal with the situation if it ever arises. And to grab a copy of the 'Live Leaner At Work Cheat Sheet' click here. ...
How Frequently Should You Train A Muscle?
April 03, 2018 10:44 - 17 minutes - 23.8 MBHave you ever wondered how frequently you should train a particular body part? Should you opt for the traditional "bro split" of chest day, back day, shoulder day, etc and hit those body parts once a week? Or should you aim to hit body parts more than once every 7 days? In this episode of the podcast I'm going to give you the answers to all those questions, and more. So let's dive right in. And if you want to join the 5 Day Challenge mentioned in the show then click ...
How To Be Calorie Aware
March 27, 2018 17:46 - 27 minutes - 37.6 MBIn this week's episode of the podcast I'm interviewing Nichola Ludlam-Raine, registered dietician and regular expert appearing on BBC News, ITV, and Channel 4. We talk about the concept of calorie awareness and how it can help you achieve a healthier lifestyle and reduce fat without counting calories. For more information about Nic's click here to visit her website. And to grab a copy of the 'Live Leaner At Work Cheat Sheet' click here.
Reverse Dieting - The Strategy For What Happens After Fat Loss
March 20, 2018 12:00 - 15 minutes - 21.9 MBOften, people do one of two things when they finish a fat loss phase. Either they continue with their lower calorie diet as they're living in fear of putting the weight back on. Or they just make up for lost time and eat a ton of food. But over the course of this podcast, I want to show you that this need not be the case. A properly managed reverse diet can have you increasing calories and maintaining that lean physique at the same time. So listen in to my 4 Steps to Master...
Are Free Weight Better Than Machines For Building Muscle?
March 13, 2018 12:00 - 21 minutes - 29.5 MBThere is an age old debate in the fitness world. Are free weights better than machines for building muscle? Do you build more muscle with free weight exercises vs their machine counterparts? Or is it the case that things aren't as black and white as you'd kinda hoped they were? In this episode of the podcast I'm going to talk you about why you need to get away from the good vs bad mentality and think about everything as tools in the toolbox that you can use and leverage to achieve your goa...
Calories Don't Matter (Apparently)
March 06, 2018 08:00 - 20 minutes - 28.1 MBAccording to recent articles in Women's Health and the New York Times calories don't matter! Yes. That's right. Apparently new research shows that it's all about food quality and calories make zero difference. Having looked at the articles and the research there seems to be some lazy journalism at play. So in this podcast you'll get the real, honest truth! If you want to download the FREE LIVE LEANER AT WORK Cheat Sheet then click here. And if you want to check out the articles and re...
4 Rules of Effective Exercise
February 22, 2018 12:00 - 31 minutes - 43.7 MBStarting an exercise programme is one thing, but making sure that what you're doing is truly effective can be a bit of a minefield. And without the right guidance you can spend years going in the wrong direction. In this episode of the podcast you're going to get the 4 Iron Paradise Fitness rules of effective exercise. Set your training up with these guidelines in mind and you won't go wrong. So listen in and get ready to take your training to the next level. And for more information a...
The Most Important Decision Ever
February 21, 2018 12:00 - 21 minutes - 29.2 MBSometimes you have to take risks to achieve what you want in life. And that's why I've made the biggest decision of my 36 years on this planet. I'm going all in on my passion and what matters most to me. And more importantly, I want you to take inspiration from my story and make the decision to take control of your life and take that positive step forward. So listen in and get ready to change your life. For more online coaching information and to book your free transformation consultat...
Is Creatine Worth Taking?
February 20, 2018 12:00 - 18 minutes - 24.8 MBIs creatine a supplement worth taking? Out of all the supplements on the market could this actually be one of the few that brings you some results? In this episode of the podcast we're delving into the detail to answer those questions and more. And if you want to dig a little deeper into the research referenced in the podcast just click this link for an article with all the information you need. For more information on the 90 day transformation programme and to book your free consultatio...
How To Deal With Cravings And Binging
February 13, 2018 12:00 - 20 minutes - 27.5 MBWant to know how to stop those cravings that are making your life miserable? Is binging on biscuits and chocolate ruining your diet and destroying your progress? Well in this episode of the podcast you're going to get the practical advice you need to make those feelings a thing of the past. And if you're serious about making a positive change in your life and in your fitness then click here to find out more out my 90 day transformation programme. >> http://www.ironparadisefitness.com/o...
How Frequently Should You Eat To Lose Fat?
February 06, 2018 12:00 - 11 minutes - 16.2 MBDo you need to eat a certain number of times per day in order to burn fat effectively? Will smaller, more infrequent meals stoke up the metabolism and have you burning fat all day? Or is that all myth? Well in this episode of the podcast those questions are getting answered. So tune in and to see if meal frequency is the key to unlocking your fat loss goals. And if you're serious about making a positive change in your life and in your fitness then click here to find out more out my 90 da...
Should You Care About The Anabolic Window?
January 30, 2018 12:00 - 13 minutes - 18.4 MBShould you care about the so-called Anabolic Window? Do you even know what it is? Well in this episode of the podcast those questions are getting answered. So tune in and see if the Anabolic Window is a myth, over-hyped, or something that can take your post workout nutrition to the next level. And if you're serious about making a positive change in your life and in your fitness then click here to find out more out my 90 day transformation programme. And if you want to check out the artic...
Should Adjust Carbs on Training Days?
January 25, 2018 12:00 - 9 minutes - 13.4 MBDo you need to make adjustments to your carb intake on training and rest days? This episode of the podcast is the first in a series of quick fire Q&A's that I'll be doing to bring you more great content. So listen in and find out if you need to make adjustments to your macros for great results. And if your looking to achieve your fitness goals this year through online coaching then check out my programme by clicking here.
My Fitness Journey
January 23, 2018 12:00 - 20 minutes - 28.1 MBIn this episode of the podcast we're doing something slightly different. Because I'm talking about my very own fitness journey. So you may look at pictures of me and think I've got it easy, got good genetics, or I'm lucky etc. But the truth is I've come through many of the same barriers and obstacles as you have. And this is where I let you in behind the scenes. It took a lot of convincing for me to record and post this, so I hope you find value in it. And I hope it helps some of you out t...
10 Ways to Stay in Shape at Christmas
December 20, 2017 12:00 - 23 minutes - 31.8 MBAre you worried about getting out of shape over the Christmas period? Over the holiday season al the temptations are going to be thrown at you. Christmas dinner, mince pies, Christmas cake, and that’s all before you get started on the alcohol. So the thought of all that can be quite daunting. Especially if you’ve been working hard to get in shape over the last few month. So how do you stop yourself from unravelling in the next couple of week? In this episode of the podcast you’ll discove...
5 Steps to Reduce Water Retention
December 15, 2017 12:00 - 15 minutes - 21 MBScale weight fluctuations can be frustrating and demotivating. Stepping on the scales in the morning, expecting to see a weight reduction, only to see an increase can be disheartening. In this episode of the podcast you'll find out why water retention could be the issue. And importantly, you'll discover what you can actually do about it. So listen in and banish those frustrations for good. Click this link for the article which has all the extra information mentioned in the podcast. And...
7 Signs of Overtraining
December 07, 2017 08:30 - 28 minutes - 39.4 MBAre you showing the 7 signs of overtraining? In most of walks of life you’re told that hard work pays off. If you work harder then good things will come. You’ll get a better job, earn more money, drive a faster car, or whatever it is that you consider to constitute success. But when it comes to fitness it’s not quite the same. Because doing more, more, more doesn’t always lead to more, more, more. And that’s because overtraining is a real thing. And it could be the one thing that’s holding...
5 Reasons You're Not losing Weight
December 01, 2017 08:00 - 24 minutes - 33.8 MBLosing weight can be tough and it can definitely be frustrating. Starting out on that journey can be a bit of a minefield to say the least. Are you putting in the effort and the hard yards at the gym, but not seeing much for it? And do you feel like you've got you're diet set up perfectly, but the results aren't showing? Well you could be falling foul of some common mistakes. But never fear, the good news is that this episode of the podcast guides you through those common mistakes and ...
The Definitive Guide to Effective Post Workout Nutrition
November 16, 2017 12:00 - 20 minutes - 27.5 MBConfused by phrases like the "anabolic window"? Don't know whether to have carbs post workout? Unsure if you need to rush for that protein shake as soon as you finish that last rep? Well, In this podcast I'm answering all that and more. Find out how to optimise your post workout nutrition to be effective. And importantly you'll find out just how much you should even care about it. Here’s the link to the article which has the references and studies mentioned in the podcast. And if ...
How Important is Pre Workout Nutrition?
November 09, 2017 08:30 - 20 minutes - 27.5 MBA lot of people fret about pre workout nutrition. They have a desperation to make sure they have the right bright green drink precisely 31 minutes and 23 seconds before every workout. But does it actually make a blind bit of difference? Well, pre workout nutrition won't make or break your progress, but there are some guidelines that make sense for getting the most out of your training. In this episode of the podcast you'll find out everything you need to know about effective pre workout...
Dieting on a Budget
November 01, 2017 12:00 - 22 minutes - 30.7 MBHere’s your dilemma. You want to get in shape, feel better, and eat more healthy food. But trips to the supermarket send your costs skyrocketing. Eating healthily is expensive. So is dieting on a budget possible or just expensive pie in the sky?. Can you get the right food in the right quantity without breaking the bank? Or do you need to be a high roller to get in shape? The simple answer is YES. You can diet on a budget. And in this episode of the podcast, I’m going to share 5 top tips t...
4 Protein Myths Busted
October 26, 2017 12:00 - 19 minutes - 26.2 MBOld, outdated ideas and commonly held misconceptions surrounding nutrition can really hamper your progress. So in this episode of the podcast we’re going to talk about protein myths. This podcast covers everything from powders vs real food, right through to how much protein is too much. And also if a high protein diet really will lead to health problems. Here’s the link to the article which has all the extra information mentioned in the podcast. And if you want to register your FREE pla...
Cut or Bulk - The Skinny Fat Dilemma
October 24, 2017 08:00 - 19 minutes - 26.1 MBAre you lost as to whether you should bulk or cut? Maybe you don't even know what these seemingly stupid terms really mean? Well in this episode of the podcast will answer that very question for you. You'll find out what the terms actually mean, as well as some simple rules you can apply right away. You’ll learn the Golden Rule of deciding whether to cut or bulk. In addition to that you’ll discover the 7 guidelines for a successful cut and the 7 guidelines for a successful bulk. This podca...
Does The Ketogenic Diet Work?
October 18, 2017 19:23 - 23 minutes - 32.3 MBThe Ketogenic Diet seems pretty simple on face value. Eat a low amount of carbohydrate and increase fats, so you're using fat for fuel. But although it might sound simple, things are a little more complicated than that. So in this episode of the podcast I’m going to cut through that complexity like a knife through butter. I’m taking you through everything you’ll ever need to know about Keto, what the benefits are, and ultimately if it’s right for you. Tune in and find out if Keto is all ...
Should You Train Sick?
October 06, 2017 18:25 - 8 minutes - 12.3 MBShould you train when you’re sick? Do you need to plow on regardless and stick to your programme? Or is a few days off just what the doctor ordered? In this episode of the podcast, I’m giving you my experience on the matter and what I’ve found works for me. Now, I’ll be the first to admit that I’m no doctor, so what the hell do I know. So you should probably take this with a grain of salt. But because I’ve been asked this question a number of times, I thought I’d share what I think with yo...
Which Diet Is Best?
October 05, 2017 08:00 - 9 minutes - 12.8 MBAre you confused by the hundreds of different diets that claim they can help you shed body fat faster than ever before? If that describes you then this episode of the podcast is for you. I’m breaking down 4 diet strategies and giving you guidance on how to decide which is best for you. Ultimately, by the end of the podcast you’ll have a much clearer picture of what you need to do next to get on the right track. And if you want to get into more detail on nutrition, then register your FREE...
Do You Need Protein Powder?
October 02, 2017 20:00 - 5 minutes - 7.83 MBAre protein powders necessary? Or is their benefit overhyped by the money-hungry supplement companies? In this episode of the podcast I’m answering that exact question. Protein powder has become the go to supplement for gym goers the world over. And a lot of the time they do so without having a clue why. There seems to be an ingrained link between lifting weights and drinking copious amount of grainy, milk based powders with suspect flavours. So listen in and find out if you really need ...
Why Detoxes Are The Modern Day Snake Oil
September 25, 2017 19:17 - 6 minutes - 8.95 MBDetoxes (ie teas and juices) are one aspect of the fitness industry that needs to be taken out to pasture and shot! Why? Because they are nothing more than fancy packaging and marketing with zero substance. The claims that they'll help you lose weight and fat are unfounded. So in this episode of the podcast, I'm ranting about why detoxes need to be banished for good. And more importantly, what you need to be doing instead to achieve your goals. If you like this episode of the podcast the...
How to Build Muscle Fast
September 23, 2017 13:22 - 26 minutes - 36.4 MBBuilding muscle is hard. And it seems every magazine or online ‘guru’ has the next ultimate training programme, or wonder supplement that will make those gains come faster than ever before. But what’s the real truth of how to build muscle fast? In this episode of the Podcast I’ll break down for you exactly how you should set up your training programme to maximise your efforts. So listen in, follow the advice and make progress faster than ever before. To support the podcast you can also r...
BCAA's: Essential or Simply Overrated?
September 11, 2017 19:25 - 21 minutes - 29.4 MBBCAA's are marketed as an essential supplement to support your training. But should you believe the hype or are they just another overrated supplement? In this podcast you’ll find out all there is to know about BCAAs. And that’s everything from what they are, to what they do, what the benefits are, and most importantly should you bother buying them? So listen in and find out all the answers to those important questions. To support the podcast you can also read the full article with links...
5 Best Chest Exercises and the Ultimate Chest Workout
August 16, 2017 19:04 - 23 minutes - 32.5 MBTired of not making progress with your chest development? Confused about what the right approach is and what you should be doing in the gym? In this edition of the podcast, I’m guiding you through my tried and tested approach that is simple, and yet delivers fantastic results. This podcast has everything you need to know about building mass and creating the ultimate chest workout. I’ll guide you through my 5 step process, including your training split, exercise choice, rep ranges, rest ...
Intermittent Fasting - Fact or Fad?
August 01, 2017 21:41 - 29 minutes - 40.6 MBIntermittent Fasting is yet another fitness / nutrition topic that creates confusion for a lot of people. What the hell is it? Does it work? Should you be doing it? Is it dangerous? All of these questions are common around this topic. So in this episode of the podcast you'll get the answers to every single one of those questions, and more! Let me guide you through the real facts and not the hearsay and myths. This is all based on the scientific research. To support the podcast you ...
Perfect Travel Diet - Staying On Track On Holiday
July 17, 2017 19:38 - 25 minutes - 34.8 MBGoing on that family holiday should be a time for enjoyment. But you're not alone if that summer holiday leaves you feeling anxious about your diet. You've worked hard to get into shape and be beach ready, so naturally you don't want to undo all that hard work with a week of over-indulgence. So what do you do? In this episode of the podcast, you'll get 5 simple tips to keep yourself on track that won't end up you being a social pariah. Because you CAN enjoy yourself without destroying ...
Does Sugar Make You Fat?
July 08, 2017 20:04 - 21 minutes - 29.3 MBSugar is regarded by many as one of the main reasons why people fail to achieve their weight and fat loss goals. But are they right? Is eliminating sugar from your diet the only way to guarantee results? In this episode of the podcast, you’ll get all the answers you’ll ever need. And it’s all done in my simple and straight to the point way. I'll talk you through what sugar is, how the body uses it, if there are indeed good and bad sugars, and finally how much sugar you should actually be...
How Much Protein Do You Need?
June 25, 2017 20:31 - 24 minutes - 34 MBEveryone’s heard of protein powder, but do you really know how much you need? And do you really need protein powder and an array of supplements to get there? Is the 1g per pound rule still valid, or is there research and evidence to suggest this old adage has been superseded by new thinking. In this episode of the podcast, you’ll get all the answers you need. I'll talk you through what protein is, what does for the body, how much you need and also what role protein foods should play in you...
Fasted Cardio: Worth Getting Out of Bed For?
June 19, 2017 20:13 - 17 minutes - 24.2 MBFasted cardio is used by many as a means to accelerate fat loss. But is it all it’s cracked up to be? Is it worth getting up out of bed at 6am and dragging yourself onto the treadmill? In this episode of the podcast, you’ll get all the answers and the science behind them. This podcast has everything you need to know about fasted cardio. I'll talk you through what it is, what the theory behind it is, and most importantly what the research tells us about its effectiveness. To support th...
How to Count Your Macros: The Ultimate Guide
May 24, 2017 21:41 - 28 minutes - 39.2 MBThe world is awash with talk of macros, but are you left feeling like you've been left behind on this one? Are you confused by what macros are and how they can help with your fat loss goals? If that's you, then this is the podcast for you... This is your complete guide to all things macro. I'll talk you through everything from what they are to how to count them. And more importantly how to transfer the numbers into food you can actually put in your mouth. To support the podcast ...
How to Measure Your Body Fat Accurately
May 20, 2017 04:00 - 24 minutes - 33.4 MBThis episode of the podcast is all about body fat. It's the thing you want to get rid of the most, so it's important you take the right steps to make that happen. And this is where this podcast will help you. It's important that you know your body fat from day 1. This is the number that's going to be used to base all of your calories and macros off of. Get this wrong and you could be going nowhere. I'll talk you through what body fat percentages are, what's a good number to aim for ...
Are Cheat Meals Good or Bad?
May 10, 2017 19:21 - 23 minutes - 31.6 MBIn this episode of the podcast we're covering the topic of cheat meals. There's a common misconception out there that you can be good for 6 days of the week and then allow yourself a gargantuan splurge at the weekend, because you earned it. I'll talk you through why that isn't the case and why it could be a crucial thing that's holding you back from reaching your goals. You'll discover strategies to help you incorporate those 'cheat' foods without worrying about it effecting your progre...
How to Create the Ultimate Shoulder Workout
May 03, 2017 04:00 - 30 minutes - 42.2 MBThis week it's time to tackle the issue of stubborn delts. If you're finding it a challenge to build strength and size in your shoulders then listen in to this episode of the podcast for the answers. I'll be talking about the common reasons people fail to see significant progress and I'll guide you through what you need to do to get everything on track. This is exactly what's worked for me and has worked for my clients too. So listen in and let's turn those flat, shapeless delts into sur...
IIFYM vs Clean Eating - Which Is Best?
April 05, 2017 19:11 - 21 minutes - 29.6 MBThis week we're focusing on nutrition and comparing the popular IIFYM and Clean Eating approaches. These are the two main diet approaches that are doing the rounds at the moment, particularly over the last couple of years. I'm sure if you loaded up your Instagram feed right now, you wouldn't find it too hard to find some pictures of some ripped guy nailing 12 doughnuts and singing the praises of IIFYM, while he simultaneously boasts of mainlining Big Macs for breakfast, lunch, and dinner. ...
Action = Motivation: The Principle of Progress
March 23, 2017 11:30 - 14 minutes - 20.9 MBIn this episode of the Podcast we're talking about making a mindset shift that will see you break through obstacles and achieve your goals. All too often we wait for motivation to hit us before we take action. What happens in reality is that we wait and wait and wait, but nothing every materialises. What you need to do is create a mindset shift to Action = Motivation. Taking action is what will lead to motivation and lead to that snowball effect. Listen in as I guide you through how to ...