Lee Hayward's Total Fitness Bodybuilding

In this episode of the Total Fitness Bodybuilding Podcast, Lee Hayward and some of his Muscle After 40 students dive deep into the pros and cons of tracking your calories and how to reach your fat loss goals without feeling like you're constantly "on a diet." You'll learn real-world nutrition strategies that work in everyday life - whether it's family dinners, holiday meals, or eating out at restaurants - so you can stay consistent without going to extremes. Inside this episode, we discuss: ✅ When strict nutrition tracking helps - and when it can actually hold you back ✅ Why focusing on protein simplifies everything ✅ How to enjoy "off-plan" meals without guilt or setbacks ✅ The truth about caffeine, metabolism, and fat loss ✅ Why sustainable consistency always beats short-term perfection We also touch on the latest AI-powered tracking tools, flexible meal planning strategies, and simple systems for building long-term healthy eating habits that fit your lifestyle. If you've ever struggled to stick with a diet, stay consistent with tracking, or find the balance between discipline and freedom - this episode will show you how to cut through the noise and focus on what really works for lasting results. ============ If you'd like to learn more about the Muscle After 40 Blueprint Program, you can download a Free PDF ebook that explains the entire system including our 3 phase method for achieving a lean body re-composition at: https://leehayward.com/blog/muscle-after-40 E-mail: lee@leehayward.com

Most people can get in shape for a short-term goal - like losing weight for a wedding, getting ripped for a beach vacation, or preparing for a bodybuilding competition or sporting event... But to stay fit for life? That takes a completely different approach. In this episode of the Total Fitness Bodybuilding Podcast, you're going to learn the 3 Pillars of Fitness Success - the same principles that I've used to maintain my bodyweight under 200 lbs with visible abs for that past 7 years without any rebound weight gain or falling off track. These are the same strategies I teach my Muscle After 40 Coaching Students to help them lose fat, build muscle, and stay fit for life - long after the motivation fades. 💪 Pillar 1: Progress Over Perfection 🏁 Pillar 2: Your Race, Your Pace 🧠 Pillar 3: Mindset Is the Multiplier If you're tired of yo-yo dieting, inconsistent progress, or starting over every January, this episode will help you build a foundation to stay strong, lean, and healthy for the rest of your life. Want to learn more about the Muscle After 40 Blueprint Coaching Program? You can download a FREE Copy of the Muscle After 40 Blueprint PDF Brochure at: https://leehayward.com/blog/muscle-after-40 Join the FREE Total Fitness Bodybuilding Facebook Group at: https://www.facebook.com/groups/total.fitness.bodybuilding Follow me on Instagram at: https://www.instagram.com/leemhayward Got questions or inquires about coaching, email: Lee@LeeHayward.com

In this episode of the Total Fitness Bodybuilding Podcast, I'm joined by some of my Muscle After 40 Blueprint coaching students for a real talk about extreme weight loss. The inspiration for this podcast came about after watching the recent Netflix documentary "Fit for TV: The Reality of the Biggest Loser". In that documentary they pulled back the curtain on what really went on behind the scenes of the show - and why those dramatic weight loss transformations rarely lasted. Most of the contestants went right back to square one and regained all the weight back after their time on the show ended. During this podcast we dig into the truth behind crash diets, endless hours of exercise, and the all-or-nothing approach that often leads to burnout and rebound weight gain. Then we share the alternative: a slower, steadier, and more realistic path to fat loss - like what we follow inside the Muscle After 40 Blueprint Program. It may not make for flashy TV, but it's effective, sustainable, and gives you results that actually last long term. If you're tired of quick fixes and want to know how to build a lean, athletic body you can enjoy for life, this podcast episode is for you. ============== 💪 Want to learn more about the Muscle After 40 Blueprint Coaching Program? Just visit my website at: https://www.MuscleAfter40Blueprint.com ========= Got questions or inquires about coaching, email: Lee@LeeHayward.com

Are you trying to be big, strong, lean, ripped, athletic, and have marathon-level endurance... all at the same time? It's no wonder you're spinning your wheels. In this episode of the Total Fitness Bodybuilding Podcast, we're cutting through the chaos and talking about the power of focused training. If you're constantly jumping between goals without a clear direction, you're likely making minimal progress in any of them. We'll break down: ✅ Why trying to do everything at once holds you back ✅ The importance of having a singular goal ✅ How to align your training, nutrition, and recovery with your main objective ✅ What to do once you've mastered one area and how to move onto another goal Focus equals progress. It's time to stop chasing everything - and start achieving some real progress with your training. 💪 Want to learn more about the Muscle After 40 Blueprint Coaching Program? You can download a FREE Copy of the Muscle After 40 Blueprint PDF Brochure at: https://leehayward.com/blog/muscle-after-40 ========= Got questions or inquires about coaching, email:Lee@LeeHayward.com

In this episode of the Total Fitness Bodybuilding Podcast we dive deep into the truth about testosterone replacement therapy (TRT) - busting myths, sharing real experiences, and setting the record straight. My coaching student Mike Brown opens up about his personal journey with TRT, the strict medical oversight involved, and why hormones alone won't get you jacked without implementing proper diet, training, and lifestyle choices. We also discuss: ✅ How hard work still beats shortcuts — even with hormone support. ✅ How to lead your family into healthy fitness and nutrition habits without forcing it. ✅ Balancing real life with your bodybuilding and fitness goals. ✅ Effective meal prep strategies and dealing with food cravings in real world situations. ✅ Long-term goal setting, staying motivated, and respecting the process. Whether you're navigating TRT, trying to build sustainable habits, or simply want real talk about fitness, nutrition, and mindset — this episode brings honest conversations from real people who are walking the walk. 💪 Want to learn more about the Muscle After 40 Blueprint Coaching Program? You can download a FREE Copy of the Muscle After 40 Blueprint PDF Brochure at: https://leehayward.com/blog/muscle-after-40 ========= Got questions or inquires about coaching, email: Lee@LeeHayward.com

Getting in shape after 40 isn't about chasing extremes and relying on will power - it's about achieving the maximum results with the minimum effective dose of diet and exercise, so you can lose fat, build lasting strength, and enjoy your life in the process. In this podcast, I'm joined by Tom Mouland (Tom The Trainer) and we share a no-nonsense, real-world approach to sustainable fat loss, muscle building, and healthy living for men over 40. We cut through the hype of extreme short term diets like keto, carnivore, intermittent fasting, and other quick fixes. Sure, they might work for short term results - but most guys can't stick to them and they end up rebounding, regaining the weight, and feeling worse than when they started. 👉 What's the point of losing 30 pounds in 3 months if you're just going to put 40 pounds back on over the next year? In this podcast we focus on what actually works as a lifestyle. ✅ How to lose fat without starving ✅ How to build muscle without living in the gym ✅ How to enjoy your life and still get in great shape No crash diets. No guilt trips. No giving up the things you love. If you're ready to ditch the extremes, build a strong, lean body that lasts, and finally enjoy the process - hit subscribe and let's get to work. 💪 ================== You can check out Tom's Facebook Page at: https://www.facebook.com/tom.the.trainer.mouland You can check out Tom's Instagram Page at: https://www.instagram.com/tomthetrainerfitness If you have any questions or if you'd like to learn more about one-on-one Fitness & Nutrition Coaching Programs you can schedule in for a Free Strategy Session Coaching Call with Lee at: https://www.leehayward.com/call E-mail: lee@leehayward.com Please friend me on Facebook at: https://www.facebook.com/lee.hayward Download a Free Copy of my Ripped After 40 PDF Program. This is the exact system that I used to lose my gut, get rid of the Dad Bod, and get back in shape after I became a father in my 40's: https://leehayward.com/blog/ripped-after-40-ebook

Getting in shape isn't just about sets, reps, or macros - it's about mastering your mindset. In this episode of the Total Fitness Bodybuilding Lee Hayward and Jeff Samataro dive deep into the mental side of fitness and nutrition. Whether you're struggling to stay consistent, feeling burned out, or just can't seem to get motivated to workout, this podcast will help you break through the mental barriers that are holding you back. This podcast explores the real reasons people fall off track - and what it takes to stay committed long term. You'll learn how to: ✅ Build unshakable discipline ✅ Overcome excuses and mental roadblocks ✅ Stay focused when motivation fades ✅ Create a lifestyle that supports lasting results This is your guide to showing up when you don’t feel like it — and becoming the kind of person who doesn’t quit. Because fitness isn't just a physical game... it's a mental one. 💪 Want to learn more about the Muscle After 40 Blueprint Coaching Program? You can download a FREE Copy of the Muscle After 40 Blueprint PDF Brochure at: https://leehayward.com/blog/muscle-after-40 ========= Got questions or inquires about coaching, email: Lee@LeeHayward.com

Want to know the secrets to building muscle fast after 40? In this episode of the Total Fitness Bodybuilding Podcast we'll reveal proven strategies to help you achieve your fitness goals and get the body you've always wanted. From nutrition and exercise to mindset and recovery, we'll cover it all. In this exclusive Zoom coaching call, I sit down with some of my Muscle After 40 Blueprint coaching students to dive deep into advanced training and nutrition strategies for men over 40 who are beyond the beginner phase. We cover what it really takes to build lean muscle, boost performance, and stay consistent after your first year of lifting. If you've been training for a while and feel stuck or want to push to the next level - this is for you. 🔑 Topics include: ✅ Progressive overload beyond beginner routines ✅ Nutrition tweaks for lean mass gains ✅ How to train smarter (not longer) over 40 ✅ Managing recovery and preventing burnout 💪 Want to learn more about the Muscle After 40 Blueprint Coaching Program? You can download a FREE Copy of the Muscle After 40 Blueprint PDF Brochure at: https://leehayward.com/blog/muscle-after-40 References: "Unlock Your HIDDEN STRENGTH with Advanced Training Methods" podcast with Nick Nilsson at: https://youtu.be/wPwoC6CNAD0?si=mwVzjmgRGv7xG0R1 "How Derek Raymond Lost 44 Pounds - Weight Loss Success Story" https://youtu.be/wPwoC6CNAD0?si=mwVzjmgRGv7xG0R1 "Can You Build Muscle After 50? - Mike Brown's "Before & After" Body Transformation - Fat to Ripped" https://youtu.be/R_sbmlZDRRw?si=KNYayixkJalhj9Tj ========= Got questions or inquires about coaching, email: Lee@LeeHayward.com

Want to get fit fast and transform your body from beginner to advanced? If so, this podcast is for you! Learn proven fitness strategies to boost your strength, stamina, and build a lean muscular physique. Discover the most effective workouts, exercises, and training tips to help you progress quickly and safely so you can reach your fitness goals. Whether you're a beginner or an experienced athlete, this podcast will provide you with time tested and proven strategies to take your fitness journey to the next level. So, what are you waiting for? Press play and start your fitness transformation today! 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 If you have any questions, you can e-mail: lee@leehayward.com

Are you eating healthy but still not seeing the weight loss results you want? You're not alone! It's very common for guys to exercise and eat a healthy diet, but still struggle to lose weight despite their best efforts. In this episode of the Total Fitness Bodybuilding Podcast, we'll explore the most common mistakes that guys make when following a weight loss diet plan that are preventing them from reaching their weight loss goals. From hidden calorie traps with healthy foods, to over estimating how many calories you're burning over the long term, we'll dive into the surprising reasons why your healthy diet isn't helping you to lose weight. And the simple action steps that you can start taking today to finally get the results you deserve. ================= If you would like to learn more about One-On-One Coaching and Personalized Fitness and Nutrition programs, just go to: https://www.leehayward.com/video If you have any questions, you can e-mail: lee@leehayward.com

Losing weight can be a lifelong struggle, and no body knows about that more than Mark King. At his heaviest he was 886 pounds, and how he knew his exact weight was because the hospital literally had to take him to the zoo and use the scales that they have there for the animals. That was a few years ago, but since then Mark has lost an astonishing 363 pounds and is still moving and grooving towards losing even more weight and reclaiming his health and fitness. In this podcast interview Mark share's his incredible weight loss journey, from the struggles he faced early in childhood that caused him to go down the road of extreme obesity. To hitting his rock bottom. And now coming out the other side as a better person, and sharing his story to help inspire others who are struggling with their weight. This podcast goes beyond the normal diet and exercise advice that you've heard before. When you're mega fat like mark, you can't just rely on counting calories, tracking macros, and getting 10,000 steps per day. That Approach Does NOT Work for Really BIG People. In this podcast we're going to reveal the truth behind achieving an extreme weight loss transformation. So if you're at rock bottom and feel like there's no hope to turn things around, then this podcast is for you. Get ready to be inspired and motivated to take control of your own weight loss journey! ============= If you would like to learn more about One-On-One Coaching and Personalized Fitness and Nutrition programs, just go to: https://www.leehayward.com/video If you have any questions, you can e-mail: lee@leehayward.com

Get ready to shine this summer with our step-by-step fat loss plan. This is PART 2 of our Get Lean For Summer podcast series. In this episode Lee Hayward and Jeff Samataro share their best exercises, workout routines, and fat loss nutrition tips that will help you strip off that stubborn belly fat and get visible six pack abs for summer. Whether you're a fitness beginner or a seasoned athlete who's looking to take things to the next level. This podcast is packed with actionable tips and tactics that will help you reach your weight loss goals and rock that beach bod with confidence. 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

How To Get Ripped For Summer... In this podcast Lee Hayward and Jeff Samataro will share the ultimate guide on how to lose body fat and achieve a lean muscular physique quickly and sustainably. From effective diet plans to intense workout routines, we'll cover it all to help you burn that stubborn belly fat and get the ripped beach body you've always wanted. Whether you're a fitness beginner or a seasoned athlete who's looking to take things to the next level. This podcast is packed with actionable tips and tactics that will help you reach your weight loss goals and rock that beach bod with confidence. If you want to get ripped for summer, you need to start sooner than later, so let's get to it... 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

Progressive Overload is the foundation of strength training. And when you're brand new it's easy to add an extra 5 pounds to a lift, or pump out an extra rep per set, etc. But as you become more advanced those 5 pound jumps in weight become harder and harder to make. And a lot of times guys end up getting injured when trying to increase the weight from week to week. In this video, we explore another variation of progressive overload for advanced lifters. This goes totally against what you've probably been doing, but it can help you break through plateaus, and do so while preventing injury in the process. Whether you're a powerlifter, bodybuilder, or just a hardcore fitness enthusiast who's looking to get stronger, this podcast will help you understand how to better use progressive overload and steady state strength training in your fitness journey. 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

How Do You Prevent Muscle Loss While Dieting? This is a challenge that many guys deal with when training for fat loss. Maybe you can relate if you've been following a fat loss cutting program, eating a calorie deficit, working out regularly, doing cardio, and even losing weight on the scale. But you feel weaker, you look flat, your body is depleted, and start losing muscle along with the bodyfat... NOT GOOD! In this podcast you're going to discover how to preserve lean muscle mass while shedding unwanted pounds. Following an extreme low calorie cutting diet can often lead to muscle loss, but with the right approach, you can maintain your hard-earned muscle while achieving your body recomposition goals. We'll explore the methods used within the Muscle After 40 Blueprint Program to prevent muscle loss while dieting, including the importance of protein intake, progressive resistance training, and other essential tips to help you stay lean and strong in your 40's and beyond. Whether you're a fitness enthusiast or just starting your weight loss journey, this video is packed with valuable information to help you achieve a healthier, more toned body. Learn how to diet smart, not hard, and keep your muscles intact. 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

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

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

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

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

Do you know the one thing that all successful bodybuilding transformations have in common? Whether you're trying to lose weight, build muscle, or increase fitness, strength, and athletic performance - there's one thing that sets apart those who achieve their bodybuilding and fitness goals from those who don't. And it's not genetics, it's not skill, or having the perfect training program, etc. While those things do contribute to your success for sure. There's one thing that is much BIGGER that will ultimately determine whether you succeed or fail at achieving your bodybuilding and fitness goals. In this podcast, we're going to dive into the most important trait that ALL successful body transformations have in common. Plus you're going to learn how to can apply this to your own fitness journey. Once you have this in place, all the other aspects of eating a sustainable diet plan, to following a consistent workout routine, and everything else will naturally fall into place. ================ 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