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Muscle For Life with Mike Matthews
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Muscle For Life with Mike Matthews

Author: Mike Matthews

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If you want to know how to build muscle, lose fat, and be healthier, happier, and wiser...faster than you ever thought possible...then this podcast is for you. Hosted by the bestselling author and entrepreneur, Mike Matthews, each episode gives you simple, science-based know-how and inspiration that will help you build your best body and life ever.

Find out more at www.legionathletics.com
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Google “how fast should I lose weight,” and you’ll get the same answer pretty much everywhere: One pound per week. And that’s not bad advice. You’ve probably heard that a pound of fat contains 3,500 calories. To lose a pound of fat per week, then, you just need to eat 500 fewer calories per day than you burn (500 x 7 = 3,500). Simple, easy to remember, and doable for most people. There’s just one problem with this little weight loss heuristic: If you have 25, 50, or 100+ pounds to lose, losing one pound per week means you’ll be dieting for months if not years. That’s a long row to hoe, especially if you’ve tried and failed to lose weight many times in the past. Now for the good news: If you’re very overweight (25+% body fat as a man or 35+% as a woman), you can probably lose a lot more than one pound of fat per week. In fact, if you know what you’re doing with your diet and training, you may be able to safely lose two, three, or even four pounds of fat per week. Of course, this strategy isn’t without downsides. You’ll be more hungry, you’ll have to be more strict about your diet, and you’ll probably need to do some exercise, too. The payoff, though, is that you can lose fat two or three times faster than most personal trainers, dietitians, and weight loss gurus recommend, without risking your health or losing large amounts of muscle. So, if you want to learn how fast you can safely lose weight when you have a lot of weight to lose, you want to keep listening. In this podcast, you’ll learn ... What “safe” weight loss really means How fast you can safely lose weight Whether or not you should try to lose weight as fast as possible How to lose weight as fast as possible And more ... Let’s start by taking an honest look at what constitutes “safe” weight loss. 6:49 - How much body fat can I safely lose per week? 12:39 - What should be my target rate of weight loss and why? --- Mentioned on The Show: Shop Legion Supplements Here: https://legionathletics.com/shop/ --- Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
Meat has become more and more controversial of late. Some say its damaging effects are on par with smoking, and others even claim we should apply a special “health tax” on meat eaters. The contrarians say meat has a number of positive health benefits, very few downsides, and most of the research showing otherwise is on low-quality processed meats. And others take a middle-of-the-road outlook and say meat might cause some health problems in large amounts, but it’s healthy in moderation. Looking at the scientific evidence only further muddies the waters. If you look online, you’ll find some studies that seem to show meat is bad for you, some studies that show it’s benign, and others that seem to show it’s good for you. In the past few years, though, the pendulum of public opinion has swung hard in the “meat is bad for you” direction, largely thanks to several position statements from major health authorities. Who’s right? Well, the short answer is meat probably isn’t as bad for you as many news outlets claim, and reducing your intake of meat probably won’t make a big difference in your health. That said, it’s also fair to say eating as much processed or fatty meat as you want probably isn’t good for you, either. Ready for the long answer? Let’s kick things off by looking at exactly what meat is, then we’ll get into the case for and against eating it. 4:25 - What is lean and processed red meat? 4:40 - Should I be eating red meat? --- Mentioned on The Show: Shop Legion Supplements Here: https://legionathletics.com/shop/ --- Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
What does it take to make good supplements? How do you decide what types of products to make, what goes into them, and how much of each ingredient to include? While many supplement companies haphazardly pixie dust their products with minuscule amounts of mediocre ingredients and pad their ingredient lists with fancy herbs and compounds, there is a flip side of that coin. That is, if you want to be better than your run of the mill supplement company, there’s a true art and science to formulating good supplements. And that’s what I’m talking about with Kurtis Frank on this episode of the podcast. In case you’re not familiar with Kurtis, he’s the Director of Research for my sports nutrition company, Legion, which means he’s responsible for creating new products and improving existing formulations. And he knows what he’s talking about too--Kurtis is the co-founder and former lead researcher and writer of Examine.com, a ubiquitous supplement resource in the science-based fitness community. In this episode, Kurtis explains exactly how he goes about creating a supplement formulation for Legion, and he discusses . . . What it means to be “science-based” The importance of testing and trusting your manufacturer Patented forms of ingredients and why standardization matters Ingredient list length Manufacturing costs and “elite” formulations And more . . . So, if you’ve ever wondered what goes into the process of creating a supplement here at Legion, this is an episode you don’t want to miss. Press play and let me know what you think! Timestamps: 13:12 - What does it mean to be a science-based supplement company? 36:14 - What are your thoughts on companies that say they are a better company because they use patented ingredients compared to companies that don’t use patented ingredients? 41:11 - What does it mean if something is water extracted compared to oil extracted? 47:15 - What is standardization and why is it important? 52:37 - What are your thoughts on products with a long ingredients list? 59:27 - What about the kitchen sink approach for pre-workouts? --- Mentioned on The Show: Shop Legion Supplements Here: https://legionathletics.com/shop/ --- Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter! Click here: https://www.legionathletics.com/signup/
I’ve written and recorded a lot of evidence-based content over the years on just about everything you can imagine related to building muscle, losing fat, and getting healthy. I’ve also worked with thousands of men and women of all ages and circumstances and helped them get into the best shape of their lives. That doesn’t mean you should blindly swallow everything I say, though, because let’s face it—nobody is always right about everything. And especially in fields like diet and exercise, which are constantly evolving thanks to the efforts of honest and hardworking researchers and thought leaders. This is why I’m always happy to hear from people who disagree with me, especially when they have good arguments and evidence to back up their assertions. Sometimes I can’t get on board with their positions, but sometimes I end up learning something, and either way, I always appreciate the discussion. That gave me the idea for this series of podcast episodes: publicly addressing things people disagree with me on and sharing my perspective. Think of it like a spicier version of a Q&A. So, here’s what I’m doing: Every couple of weeks, I’m asking my Instagram followers what they disagree with me on, and then picking a few of the more common or interesting contentions to address here on the podcast. And in this episode, I’ll be tackling the following . . . 4:14 - The mind muscle connection and slowing down reps is important to a degree 19:03 - Three to four minutes of rest in between sets feel like too much 35:13 - Chasing money and success is a waste of life #spreadlove --- Mentioned on The Show: Books by Mike Matthews: legionathletics.com/products/books/ My Instagram: www.instagram.com/muscleforlifefitness/ --- Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter! Click here: www.legionathletics.com/signup/
If you’ve read any books on weightlifting, endurance sports, or training in general, you’ve probably come across the term energy system before. Unfortunately, the more you read about energy systems, the more confused you’re likely to become. Most explanations of energy systems quickly devolve into a complex firehose of scientific jargon like Krebs cycle, mitochondrial respiration, anaerobic glycolysis, and other tongue twisters. Luckily, you don’t need a degree in exercise science to decipher energy systems. You don’t even need to know what most of these words mean. At bottom, energy systems describe how your body produces energy during physical activity, from squatting a barbell to running a marathon to typing on a keyboard. As you’ll learn in this podcast, gaining a better understanding of how energy systems work can help you improve your performance by optimizing your training and nutrition to support different energy systems, which in turn can improve your performance in different activities. For example, have you ever wondered why your muscles begin to burn and you lose your breath when doing high reps? Or why you start to feel tired after running for more than a few minutes? Or why most people recommend you eat a lot of carbs to perform well as an athlete? Energy systems hold the answers to all these questions. What’s more, understanding energy systems gives you a much better idea of how to fuel your body for exercise, as what you eat can significantly impact the efficiency of different energy systems in your body. In this podcast, you’ll learn: How energy systems work Why your body uses different energy systems during different kinds of exercise How to eat and train to improve the efficiency of different energy systems How improving one energy system in particular may help you gain muscle and strength And more Let’s begin. 3:53 - What is an energy system? 6:20 - What is the phosphocreatine system? 10:54 - What is the aerobic system? 18:22 - How do these energy systems relate to weightlifting? --- Mentioned on The Show: Books by Mike Matthews: legionathletics.com/products/books/ --- Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter! Click here: www.legionathletics.com/signup/
If you’re not familiar with my story, the truth is I didn’t always want to have a career in the fitness industry. But after I decided to write a book to help people learn from my own mistakes in the gym, things started snowballing. Not only have I sold nearly 2 million books, but I started my own sports nutrition company, Legion, which has since become an 8 figure business with over 250,000 customers worldwide. If you’re interested in hearing more about my backstory and the beginnings and founding of Legion, you’re going to love this podcast, which is actually an interview from The More Than Fitness Podcast with Matt McLeod. In his podcast, Matt interviews some of the brightest stars in the fields of fitness, business, and self-development, with the goal of maximizing life both in and outside of the gym. So, I was happy to oblige when Matt asked to have a conversation with me. In this episode, Matt asks me all about the history of Legion and my background as a do-er of “fitness things,” including . . . How I got into the fitness industry and why I started writing The origins of Bigger Leaner Stronger Why I started making supplements How I make business decisions How and why I continue to learn And more . . . So, if you’re interested in hearing how it all started, and maybe pick up some “inside baseball” tips, tune in and let me know what you think! 5:03 - When you meet someone for the first time what do you tell them you do for work? 6:10 - When you first started, how intentional was all of this? Did it slowly evolve or did you have a big master plan? 32:00 - How do you decide what is and isn’t worth doing? 54:14 - What drives you to keep learning? --- Mentioned on The Show: Books by Mike Matthews: legionathletics.com/products/books/ The More Than Fitness Podcast: https://podcasts.apple.com/us/podcast/the-more-than-fitness-podcast-with-matt-mcleod/id1454414707 Matt McLeod’s Instagram: www.instagram.com/mattmcleod6/ --- Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter! Click here: www.legionathletics.com/signup/
Do you want to know how to use science to optimize your health, fitness, and lifestyle? Do you want to know how to protect yourself against misguided, misleading, and even menacing advice supposedly supported by research? And do you want to get up to speed quickly, regardless of your educational background? If so, then my new book Fitness Science Explained is for you. It’s a crash course in reading, understanding, and applying scientific research, and it teaches you in simple terms what most people will never know about how to not suck at science. Fitness Science Explained covers all of the big moving parts, including . . . The basics of the scientific method The differences between randomized trials and observational studies The power of the placebo effect The importance of sample sizes The anatomy of statistical analysis And much more In this episode, I’ll be sharing the third chapter of the audiobook “Welcome to the Hierarchy (of Evidence)” So, whether you want to discover and use evidence-based methods for building muscle or losing fat faster, reducing your risk of disease or dysfunction, or maximizing some other aspect of your body, mind, or life, this book will show you the way. Click here to get your copy now: ⇒ https://legionathletics.com/products/books/fitness-science-explained/ And get ready to learn how to use science to get fitter, healthier, and happier. Go for it! P.S. Also, to celebrate this joyous occasion, I’m giving away $1,500 in Legion gift cards! All you have to do for a chance to win is… 1) Buy a copy of Fitness Science Explained (any format) 2) Forward the receipt email to launch@legionsupplements.com . . . and voila, you’re entered in the giveaway. You have to act fast, though, because the winners will be chosen on Friday, September 4th. --- Mentioned on The Show: Fitness Science Explained: https://legionathletics.com/products/books/fitness-science-explained/ --- Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter! Click here: https://www.legionathletics.com/signup/
Do you want to know how to use science to optimize your health, fitness, and lifestyle? Do you want to know how to protect yourself against misguided, misleading, and even menacing advice supposedly supported by research? And do you want to get up to speed quickly, regardless of your educational background? If so, then my new book Fitness Science Explained is for you. It’s a crash course in reading, understanding, and applying scientific research, and it teaches you in simple terms what most people will never know about how to not suck at science. Fitness Science Explained covers all of the big moving parts, including . . . The basics of the scientific method The differences between randomized trials and observational studies The power of the placebo effect The importance of sample sizes The anatomy of statistical analysis And much more In this episode, I’ll be sharing the second chapter of the audiobook “How to Think About Science” So, whether you want to discover and use evidence-based methods for building muscle or losing fat faster, reducing your risk of disease or dysfunction, or maximizing some other aspect of your body, mind, or life, this book will show you the way. Click here to get your copy now: ⇒ https://legionathletics.com/products/books/fitness-science-explained/ And get ready to learn how to use science to get fitter, healthier, and happier. Go for it! P.S. Also, to celebrate this joyous occasion, I’m giving away $1,500 in Legion gift cards! All you have to do for a chance to win is… 1) Buy a copy of Fitness Science Explained (any format) 2) Forward the receipt email to launch@legionsupplements.com . . . and voila, you’re entered in the giveaway. You have to act fast, though, because the winners will be chosen on Friday, September 4th. --- Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter! Click here: https://www.legionathletics.com/signup/
Do you want to know how to use science to optimize your health, fitness, and lifestyle? Do you want to know how to protect yourself against misguided, misleading, and even menacing advice supposedly supported by research? And do you want to get up to speed quickly, regardless of your educational background? If so, then my new book Fitness Science Explained is for you. It’s a crash course in reading, understanding, and applying scientific research, and it teaches you in simple terms what most people will never know about how to not suck at science. Fitness Science Explained covers all of the big moving parts, including . . . The basics of the scientific method The differences between randomized trials and observational studies The power of the placebo effect The importance of sample sizes The anatomy of statistical analysis And much more In this episode, I’ll be sharing the first chapter of the audiobook “Good Science, Bad Science: The Difference and Why It Matters” So, whether you want to discover and use evidence-based methods for building muscle or losing fat faster, reducing your risk of disease or dysfunction, or maximizing some other aspect of your body, mind, or life, this book will show you the way. Click here to get your copy now: ⇒ https://legionathletics.com/products/books/fitness-science-explained/ And get ready to learn how to use science to get fitter, healthier, and happier. Go for it! P.S. Also, to celebrate this joyous occasion, I’m giving away $1,500 in Legion gift cards! All you have to do for a chance to win is… 1) Buy a copy of Fitness Science Explained (any format) 2) Forward the receipt email to launch@legionsupplements.com . . . and voila, you’re entered in the giveaway. You have to act fast, though, because the winners will be chosen on Friday, September 4th. --- Mentioned on The Show: Fitness Science Explained: https://legionathletics.com/products/books/fitness-science-explained/ --- Want to get my best advice on how to gain muscle and strength and lose fat faster?  Sign up for my free newsletter! Click here: https://www.legionathletics.com/signup/
I’ve churned through over 150,000 emails, social media comments and messages, and blog comments in the last 6 years. And that means I’ve fielded a ton of questions. As you can imagine, some questions pop up more often than others, and I thought it might be helpful to take a little time every month to choose a few and record and share my answers. So, in this round, I answer the following three questions: Should you go straight from a cut to a lean bulk? Is there an ideal heart rate for fat loss? Are massage guns beneficial? If you were arrested with no explanation, what would your friends and family assume you had done? If you have a question you’d like me to answer, leave a comment below or if you want a faster response, send an email to mike@muscleforlife.com. Recommended reading for this episode: https://legionathletics.com/clean-bulking/ https://legionathletics.com/cardio-weightlifting/ Timestamps: 4:23 - Should you go straight from a cut to a lean bulk? 18:47 - Is there an ideal heart rate for fat loss? ` 24:54 - Are massage guns beneficial? 32:12 - If you were arrested with no explanation, what would your friends and family assume you had done? --- Mentioned on The Show: Legion VIP One-on-One Coaching: https://legionathletics.com/coaching/ --- Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter! Click here: https://www.legionathletics.com/signup/
In this episode, I interview Brian, who used Bigger Leaner Stronger to bulk up from an atrophied 150 pounds to a jacked 220 pounds. Like many guys, Brian learned everything he knew about fitness from magazines. He was following bro splits and celebrity workouts, taking every supplement under the sun, and hardly paid attention to his diet. And thanks to the majestic power of newbie gains, he still made progress despite all this. But then everything changed. Brain was the victim of a crime that landed him in a 6-day coma. When he woke up, his body had atrophied to an unrecognizable 155 pounds. The good news is Brian didn’t give up, and he got back in the gym, determined to heal his body. He experienced newbie gains for a second time thanks to muscle memory, but progress began to stagnate. Along the way, a friend introduced him to Bigger Leaner Stronger, and that’s when things really started to change. Brian learned about progressive overload, how much protein he should be eating, how to track his workouts, and more. And now Brian is lean and jacked at 225 pounds, and in the best shape of his life. In this interview, Brian and I talk about his story and the important lessons he’s learned along the way, including what he was doing with his diet and training before finding BLS, how not eating enough held back his progress, how tracking his workouts lead to rapid progress in the gym, how alcohol became a crutch as he dealt with PTSD from the attack, and more. So if you’re looking for a jolt of inspiration and like motivational stories, I highly recommend you listen to this episode. 8:29 - Where were you at before Bigger Learner Stronger and what drove you to find it? 19:02 - What were the major diet and exercise changes after you woke up from your coma? 34:03 - How has alcohol played into your meal plan? 41:09 - Where do you want to go from here? 46:14 - Where can people find you and your work? Mentioned on the show: Books by Mike Matthews: https://legionathletics.com/products/books/ Legion VIP One-on-One Coaching: https://legionathletics.com/coaching/ Brian’s Instagram: https://www.instagram.com/brianashleymiller/ Brian’s Website (The Shredded Sommelier): https://www.theshreddedsommelier.com/ --- Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter! Click here: https://www.legionathletics.com/signup/
When you first start working out, one of the most confusing questions you’ll face is what workout split to follow. A workout split refers to how you’ll organize your training throughout the week. The reason it’s called a split is because most workout plans split up your training in a way that has you train different muscle groups or exercises on different days of the week. Sounds simple enough: some days you train some muscle groups or exercises, other days you train other muscle groups or exercises. Of course, it’s not that simple. There are countless ways to organize a week of workouts, but everyone has an opinion on what works best, and they’ll tell you you’re wrong if you’re not following exactly what they recommend. Should you do traditional bodybuilder workouts where you train each muscle group once per week, obliterating it with as many sets as possible? Or should you follow one of the minimalist full-body strength-training programs that have become popular over the past few years? Or should you do something in the middle, like a push pull legs split? Well, the short answer is that none of these approaches is perfect. There isn’t one “best” workout split, and the best one for you depends on your goals, training experience, and preferences. If you’re having trouble deciding how many days per week to work out, which muscle groups to work on which days, or which workout split would work best for your goals, this podcast is for you. Let’s start by looking at what a workout split is. Timestamps: 4:42 - What is a workout split? 11:05 - What is the best workout split? 13:01 - The body part split 26:43 - The upper lower split 30:16 - Push pull legs 39:24 - The full body workout Mentioned on The Show: Legion VIP One-on-One Coaching: https://legionathletics.com/coaching/ Beyond Bigger Leaner Stronger: https://legionathletics.com/products/books/ --- Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter! Click here: https://www.legionathletics.com/signup/
This episode of the podcast isn’t your standard health and fitness fare. Instead, it’s about living well beyond fitness, and more specifically, a concept Pat Flynn refers to as “flourishing.” Pat Flynn is a repeat guest not only because I enjoy our conversations, but I’ve gotten great feedback from listeners who like hearing about these deeper, philosophical topics we dive into. In case you’re not familiar with Pat, not only is he a fitness expert who is known for his kettlebell prowess, but he’s also a podcaster, philosopher, and author who just released a book titled “How to Think About God,” a metaphysical and spiritual journey all about the philosophy behind this foundational belief. While I’m not a philosopher, I do have an interest in ideas I can use to improve my life and that I can share with other people to make their lives better as well. Plus, I always enjoy my conversations with Pat, and in this episode, we discuss several topics and questions listeners have been asking me, including … The problems with scientism and higher education Inequality and egalitarianism The concepts of equality of opportunity versus equality of outcome Economics and Marxism The health at any size movement The importance of virtues and the role of nuclear family units Justice, fairness, and “privilege” And more … So, if you enjoy philosophical tangents and want to listen to something a bit different for a fitness podcast, make sure to hit play and listen to this episode! 28:09 - What are your thoughts on equality being unfair? 32:51 - What is egalitarianism? 41:29 - Is equality unnatural? 1:10:49 - What about the idea of fairness? 1:25:05 - What are your thoughts on striving for equal opportunity? 1:35:45 - Where can people find you and your work? --- Mentioned on The Show: How to Think About God by Pat Flynn: https://www.amazon.com/How-Think-About-God-Flynn-ebook/dp/B08D7W9D6Z/ Pat Flynn's Podcast (The Pat Flynn Show): https://podcasts.apple.com/us/podcast/the-pat-flynn-show/id1253261458 Pat Flynn's Website (Chronicles of Strength): https://www.chroniclesofstrength.com/ Shop Legion Supplements Here: https://legionathletics.com/shop/ --- Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter! Click here: https://www.legionathletics.com/signup/
I’ve recorded hundreds of episodes of Muscle for Life on a huge variety of things related to health, fitness, and lifestyle, ranging from the basics of diet and exercise like energy and macronutrient balance and progressive overload and training frequency and volume to fads like the ketogenic and carnivore diet and collagen protein to more unfamiliar territories like body weight set point and fasted cardio. Some episodes resonate with my crowd more than others, but all of them contain at least a few key takeaways that just about anyone can benefit from (that’s what I tell myself at least). And as cool as that is, it poses a problem for you, my dear listener: Ain’t nobody got time for that. Well okay, some people do make the time to 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 get a little better inside and outside the gym. People have also been saying they’d like me to do more shorter, multi-topic episodes, like my Q&As. And so I got an idea: how about a “best of” series of podcasts that contains a few of the most practical and compelling ideas, tips, and moments from my most popular episodes? This way, people who are new to the show can quickly determine if it’s for them or not, and those who enjoy what I’m doing but don’t have the time or inclination to listen to all of my stuff can still benefit from the discussions and find new episodes to listen to. So, in this episode of The Best of Muscle for Life, you’ll be hearing hand-picked morsels from three episodes: 1. Donata White on How to Get the Most Out of Every Day (Originally published May 24, 2017) 2. How to Build Muscle and Lose Fat at the Same Time (Originally published Feb 19, 2015) 3. Book Club Podcast: My Top 5 Takeaways from Meditations by Marcus Aurelius (Originally published Feb 11, 2019) And we’ll be starting with number one, Donata White on How to Get the Most Out of Every Day. 6:46 - Donata White on How to Get the Most Out of Every Day 15:11 - How to Build Muscle and Lose Fat at the Same Time 25:49 - Book Club Podcast: My Top 5 Takeaways from Meditations by Marcus Aurelius Mentioned on The Show: https://legionathletics.com/donata-white-podcast/ (Published 5/24/17) https://legionathletics.com/build-muscle-lose-fat-podcast/ (Published 2/19/15) https://legionathletics.com/meditations-podcast/ (Published 2/11/19) Shop Legion Supplements Here: https://legionathletics.com/shop/ --- Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter! Click here: https://www.legionathletics.com/signup/
Most people know that exercise is good for them. And most also know that not exercising is bad for them. Despite that, most people fail to meet even the bare minimum recommendations for physical activity (2.5 hours of moderate exercise or a little over an hour of intense exercise). Just 22.9 percent of Americans hit minimum activity guidelines, not even half (46 percent) of Europeans exercise or play sports, and only 16 percent of Canadians perform the recommended levels of activity. Then, of course, there’s a smaller group of people who go to the opposite extreme. The Ironman triathletes, gym rats, and so forth who spend every spare second in the gym or doing cardio, largely in the belief that more exercise is always better. But, what about the rest of us? What about people who want to be fit, healthy, and happy, who also have jobs, families, and other obligations that limit how much time we can spend working out? And what if we don’t just want to stave off disease and dysfunction, but also build a body we’re proud of? You’ll learn the answers to all of these questions in this podcast. The long story short is you don’t need to exercise all that much to stay healthy, but building a body you can be proud of takes slightly more work. Even then, though, it doesn’t take as much time or effort as you might think. 4:29 - What is the minimum amount of exercise that people should be doing? 11:27 - How does resistance training compare to cardio? 16:16 - How much exercise is optimal for being as healthy and as functional as possible for as long as possible? --- Mentioned on The Show: Shop Legion Supplements Here: https://legionathletics.com/shop/ Books by Mike Matthews: https://legionathletics.com/products/books/ --- Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter! Click here: https://www.legionathletics.com/signup/
When you look at a celebrity on T.V., a rising star in the office, or an impressively fit person at the gym, it’s easy to attribute their success to in-born talent, circumstance, and luck. This is especially true when it comes to fitness, because your results are inextricably tied to your genetics. That is, you can work just as hard as someone else or even harder, and they still might get better results in the end. And once you realize this, it becomes very easy to rationalize your lack of progress. That person is stronger than you? Must be nice to have so much time to work out. That person is more muscular than you? Must be nice to have won the genetic lottery. That person is leaner than you? If only you had their metabolism. This kind of fixed mindset is comforting, but it’s also pernicious. It erodes your self confidence, saps your motivation, and poisons your perception of what you can achieve. And it overlooks something even more important than genetics, upbringing, and luck for achieving your goals: Grit. Research shows that grit, sand, pluck, spunk, moxie, or whatever else you want to call it, is a much better predictor of your success in almost any endeavor than genetics or luck. As you’ll learn in this podcast, grit is one of the most important common denominators among all high-achievers, whether in the realms of fitness, sports, business, or the arts. So, keep listening if you want to learn . . . What grit is How your grittiness affects your ability to get in shape The four most effective ways to get more gritty And more . . . Let’s get started! 4:58 - What is grit? 17:02 - What can I do if grit doesn’t come easy for me? 19:15 - Four key ways to increase grittiness 19:26 - Pursuing passion with a purpose 25:01 - Believing in positive prospects 29:09 - Practice, practice, practice 34:49 - Find your people --- Mentioned on The Show: Shop Legion Supplements Here: legionathletics.com/shop/ --- Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter! Click here: https://www.legionathletics.com/signup/
“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. --- Mentioned on The Show: Books by Mike Matthews: https://legionathletics.com/products/books/ The Simple System I Use to Find, Choose, Read, and Remember Great Books (Blog Post): https://legionathletics.com/the-simple-system-i-use-to-find-choose-read-and-remember-great-books/ The Simple System I Use to Find, Choose, Read, and Remember Great Books (Podcast): https://anchor.fm/muscleforlife/episodes/The-Simple-System-I-Use-to-Find--Choose--Read--and-Remember-Great-Books-eei5kr --- Want to be notified when my next book recommendation goes live? Hop on my email list and you’ll get each new installment delivered directly to your inbox. Click here: https://www.muscleforlife.com/signup/
What if I told you that with one pill, you could boost your energy levels, supercharge your strength, and even melt away mental and physical pain and discomfort? And what if this pill could do those things naturally and safely? And what if I even told you that it’s just a sugar pill, but so long as you truly believe in its ability to work, it will? If that sounds like science fiction, I understand, but the underlying mechanism is actually science fact, and it’s called the placebo effect. Many people have heard of the placebo effect, but it’s much deeper than many people realize, filled with quite a few surprising and interesting aspects. That’s why I invited Kurtis Frank back onto the podcast to give us a little lesson on the placebo effect, including ... The most surprising effects of placebo and how it works How the placebo effect can improve your workouts How resilient is the placebo effect and does it wear off? Why it's important to have researchers blinded from the placebo in experiments Why you shouldn’t seek out the placebo effect How placebo relates to homeopathy, chiropractic, and acupuncture Oh and in case you’re not familiar with Kurtis, he’s the co-founder and former lead researcher and writer of Examine.com, as well as the Director of Research for my sports nutrition company, Legion, which means he’s responsible for improving existing formulations and creating new ones. So if you want a basic overview on what the placebo effect is and why it’s important, listen to this episode! 6:11 - What is the placebo effect? 6:46 - What are some examples of the placebo effect? 10:43 - What are examples of nocebo that are documented in literature? 18:58 - How does the placebo effect work if you are already aware of it? 21:40 - What are some other examples of the placebo effect that could help you with workouts? 26:08 - How durable is the placebo effect? 27:07 - Do you have any anecdotes for the placebo effect? 28:12 - What are your thoughts on medication and the placebo effect? 31:31 - Does not notifying the doctor of the placebo medication eliminate the chances of the placebo effect not working? 39:37 - Is homeopathy a placebo effect? 54:58 - How does placebo affect acupuncture? --- Mentioned on The Show:  Books by Mike Matthews: https://legionathletics.com/products/books/ --- Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter! Click here: https://www.legionathletics.com/signup/
Would you like to see a trick? With just one word, I can stimulate electrochemical responses in your brain associated with feelings of affection and joy. By merely uttering this three-letter rune, I can ignite your imagination, drench you in desire, and constrain you to my every command. And no, it has nothing to do with slapping slippery body parts together. Are you ready for this primordial talisman? *leans in close* N-E-W. Hear it again, with the velvety tone of buttery vocal pipes . . . New. Inhale it like the ripe breath of autumn. Let it race through you like chain lightning. Flare with it like a match dropped in a dry patch. New. New what, you wonder? Not one, not two, but a camel-load of only the finest fitness wares this side of Damascus are on the way, including . . . Balance A non-bacterial gut health supplement that'll help your body better process and absorb the food you eat. (Releasing next month.) Lunar Reflavoring A much-needed upgrade to our shuteye supplement’s flavor system, which is currently reminiscent of cheap CVS perfume. (Releasing September/October.) Fortify Reformulation The best all-natural joint supplement in the world solar system is getting even better—more UC-II®️ collagen, a swap for Meriva®️ curcumin, and the addition of agmatine. (Releasing this month.) Genesis Reformulation Already a greens supplement without peer—most others aren’t even fit to sniff its underwear—Genesis is leveling up, too, with lingzi mushroom and dong quai. (Releasing this month.) Whey+ Fruity Cereal Cinnamon cereal fiends rejoice! Soon, you’ll have another cereal-y flavor of scrumptious whey protein to pour into the BONE CAVE that is your MOUTH! (Releasing next month.) Phoenix with Caffeine You take Phoenix, you lose fat faster. You take it with caffeine, you lose fat faster still. Thus, caffeinated Phoenix for those of you who dig on such doings. (Releasing October/November.) To-Be-Named Vitality Supplement A combination of DHEA, blueberry anthocyanin, rhodiola rosea, and B12 for boosting energy, mood, and well-being. This one is going to be particularly beneficial to all you 40+ Legionnaires. (Releasing October/November.) Beyond Bigger Leaner Stronger 2.0 An all-new, rewritten-from-scratch, definitive second edition of my book for experienced weightlifters. (Releasing this month/next.) Fitness Science Explained A book I wrote with published scientist James Krieger that gives you a crash course in reading, understanding, and applying scientific research to get fitter, healthier, and happier. (Releasing this September/October.) That feels good, right? That balmy breeze and bucolic buzz. *Italian chef kiss* Go ahead—bask in it a while longer, like snow tasting the sun's delight. And, I don't know, maybe buy something, too, if the spirit so moves you. In any case, until my next trick, bonne journée et au revoir. --- Mentioned on The Show: New Legion Supplements: https://legionathletics.com/shop/ New Books: https://legionathletics.com/products/books/ --- Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter! Click here: https://www.legionathletics.com/signup/
This episode is part of a weekly series that I have dubbed “Motivation Monday.”  (Yes, I know, very creative of me. What can I say, I’m a genius…) Seriously though, the idea here is simple: Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead. As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it. So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment. --- Mentioned on The Show: Books by Mike Matthews: https://legionathletics.com/products/books/ --- Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter! Click here: https://www.legionathletics.com/signup/
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Comments (32)

Chris King

Wow! Unbelievable. I wanted to get some info on workouts and instead get some complete idiots condescending self righteous theories and idiotic political opinion. Stick to what you know son. Please.

Mar 28th
Reply

Evelyn Torres

Thank you. This is very helpful.

Oct 26th
Reply

Tomasz Skwarek

I'm sorry but in the last podcast there is an unbearable amount of advertising - it really ruins the flow of the show...

Sep 20th
Reply

Steve Davis

loved this style of a podcast!

Aug 24th
Reply (1)

Erik Kennedy

do it again mike

Aug 23rd
Reply

Andy Mcghee Everyday Fitness 121

Another awesome podcast from Mike 👏👏

Jun 25th
Reply

Mark Carvalho

been going through the archives and loving them!

Jun 18th
Reply

Jeremy Kestner

feildman protocol

May 21st
Reply

Paul Mac

Hi Michael, enjoyed the open chat, easy listening . I look forward to purchasing your audiobook BLS. I'm from Perth Western Australia. The little side step, we also have similar political issues.

Apr 26th
Reply

Rinoa

I understand this is an old episode and Mike has since improved on his overall podcast/interview skills, but his constant interruptions and drinking with ice hitting the glass noises was very very distracting.

Apr 15th
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James Girardi

Great episode on the specific techniques to doing 2 important presses. I wish I heard this info many years ago.

Apr 11th
Reply

Ally Stewart

motivation Mondays!!!!! also my bf got me thinner leaner stronger and several of your other books when we met 2 years ago.....I'm a bit late using them and I have my good and bad days but I'm getting there. love legion products Phoenix is a favorite. hope I win the contest! have a great week

Apr 11th
Reply

Sharae Crouch

Such good information! Anyone serious about their health, fitness and weight lifting journey should tune in!

Apr 4th
Reply

swissolih

you promote your merchandise with reference to it's 4*+ ratings and that seems to count. go on Amazon and search for CBD oil and check out those rankings......!

Mar 4th
Reply

Sean Gimber

Great podcast. Can you do a similar one for military press?

Feb 16th
Reply

rooster bloggs

awesome

Jan 18th
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Chuck Buttons

Thank you for not being a sell out. please keep doing what you're doing. I listen to your podcasts all day at work. You're awesome. Helped me a lot. Google is not the place for concise and comprehensive information, for sure. lol. Keep it up.

Jan 16th
Reply

rooster bloggs

hi Mike can you do a podcast on hirt ? Doug mcguff body by science and Mike mentzer heavy duty training?

Dec 31st
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Mujtaba Paliwala

Love Mike's commentary. He is articulate and the intonation is appropriate. scientific facts are presented in layman's terms. his advice is practical, easy to follow and meticulous without overloading the listener. even a starter can use his advice and attain impressive gains. out of all the books I've read and podcasts I've heard, Mike is the most listener friendly. highly recommend this podcast and his audio book.

Dec 11th
Reply

Keith Plane

this was the first time I listened to this podcast and Christ I hope it gets better. what the heck were you yammering about? shut it down halfway thru as I was just bored with whatever this was about

Nov 12th
Reply
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