Muscle for Life

If you want to not only get fit, but stay fit, you need to know both consistency and sustainability. But how do you make fitness a sustainable part of your life? And how do you maintain balanced nutrition while staying active?  These are some of the questions Jordan Syatt tackles in our conversation. Jordan is a world record powerlifter, Gary Vaynerchuk’s personal trainer, and the owner of Syatt Fitness. His down-to-earth approach to fitness and nutrition has made him a much-loved figure in the fitness community, and he shares his wealth of knowledge with us in this episode. In our conversation, Jordan and I discuss . . . Making fitness a sustainable part of your life Determining what is too much and what is too little in fitness The role of high-intensity work in a balanced fitness routine The benefits of high-intensity cardio in conjunction with weightlifting Effective kettlebell swing loads for beginners His philosophy on nutrition and tips for achieving balance And more . . . So,

Weekends are often seen as a time to relax, unwind, and break away from the daily routine.  Unfortunately, this often leads to overeating and weight gain. But does it have to be this way? In this episode, I’ll give you strategies that can help you maintain your health and fitness goals without sacrificing the enjoyment of your weekends. I’ll share 5 simple, yet effective tips to avoid weekend weight gain. If you're struggling with keeping your diet on track over the weekend or if you're just curious about the topic, this episode is for you. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 2:51 - Tip #1 - Include fun activities 3:18 - Tip #2 - Don’t drink too much alcohol 4:08 - Tip #3 -Take some time to relax on the weekends 4:46 - Tip#4 - Skip breakfast on the weekends or eat it? 6:30 - Tip #5 - Eat moderately when eating out 11:52 - My award-winning fitness books for men and women: https://legionathletics.com/products/books/ Menti

Is working out with machines enough or do you need free weights?  How do you deal with accumulated fatigue? Is the war on seed oil justified?  What's the best espresso machine for your morning kickstart? These are just a handful of the questions I’m answering in this Q&A episode. As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. If you have a burning question, follow me on Instagram (@muscleforlifefitness) and keep an eye out for these Q&A opportunities. Your question might just make it into a podcast episode! If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 1:18 - Is working out using only machines enough? 3:02 - When is Legion going to offer an amino s

Have you ever struggled with emotional eating or food cravings from stress?  Many of us have. They can be two of the biggest hurdles in any weight loss journey.  Part of the problem is people lack practical strategies for dealing with these obstacles. I wanted to bring Dr. Allan Bacon onto the podcast to help remedy that. In case you’re not familiar with him, Allan is a certified personal trainer through the National Academy of Sports Medicine, a certified USA powerlifting, physique, and bodybuilding coach, and a certified nutritionist. He has also been formulating supplements professionally for over a decade.  Specializing in personalized fitness and nutrition programming, Allan’s coaching experience extends from the average Joe to Arnold Classic competitors and American record-holding weightlifters. So, he knows how to work with people of all types and get results. In our conversation, Allan and I discuss . . . The concept of emotional eating and how it differs from physical hunger Practical tools and t

Vitamins and minerals are critical for our overall health, yet deficiencies and insufficiencies are surprisingly common. But what's the difference between a deficiency and an insufficiency? How do these issues impact our body? Most importantly, how can we fix them? In this episode, we’ll explore these concepts in detail and provide insight into the five most common vitamin and mineral issues: Potassium, Vitamin D, Vitamin K, Magnesium, and Zinc. If you've been wondering if you might be falling short on these key nutrients, or if you're just curious about the topic, this is the episode for you. Tune in as we uncover the hidden impact of deficiencies and insufficiencies, and provide practical tips to ensure your body is getting the micronutrients it needs. Understanding these principles can be a game changer for your health and wellbeing, so don’t miss out! Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 1:46 - What is the difference

Is the behind-the-neck press the secret to well-developed delts?  Does cardio actually boost muscle growth, rather than hindering hypertrophy?  Are we becoming "desensitized" to obesity and what’re the repercussions?  In this episode, we'll explore the latest scientific studies that shed light on these questions. This podcast is another installment in my Research Review series of episodes, where I give you concise and practical takeaways from studies that I think are interesting and that can help us gain muscle and strength faster, lose fat faster, perform better athletically, feel better, live longer, or get and stay healthier.  There is a ton of scientific research that gets published every year, and even if you narrow your focus to fitness research, it would still take several lifetimes to unravel the hairball of studies on nutrition, training, supplementation, and related fields.  That's why my team and I put a lot of time into reviewing, dissecting, and describing scientific studies in

Understanding the psychology of dieting is crucial for long-term weight loss and improved health.  In this episode, I interview fitness expert, New York Times bestselling author, and nutrition advisor for LeBron James and Arnold Schwarzenegger, Adam Bornstein, about diet psychology and sustainable weight loss, which is the subject of his new book, You Can't Screw This Up. With over two decades in the industry, Adam has witnessed countless struggles people face when trying to improve their health, despite an abundance of resources and information at their disposal.  In this interview, he breaks down these challenges and offers practical strategies to navigate them successfully. In our conversation, Adam and I discuss . . . The personal connection and motivation behind his new book The psychological barriers to effective dieting and how to overcome them The truth about meal planning and its role in achieving sustainable health goals The concept of "minimum effective dose" in training and w

Do you deal with rest-day guilt? What’s with the marketing of essential amino acids? How can you start waking up earlier? Can HIIT replace the “10,000 steps rule”? How do you calculate your cutting macros if you’re nursing? These are just some of the questions I’m answering in this Q&A episode. As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. If you have a burning question, follow me on Instagram (@muscleforlifefitness) and keep an eye out for these Q&A opportunities. Your question might just make it into a podcast episode! If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better. --- Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 1:34 - What is the most you ever benched? 2:50 - Why do people market essential a

Aggressive dieting often has a negative connotation, but does it actually work for weight loss and muscle maintenance?  To delve into this topic and other aspects of nutrition science, I interview Martin MacDonald in this episode. Martin is a Clinical Performance Nutritionist, a senior lecturer at the Mac-Nutrition Uni (an evidence-based online nutrition course), and a renowned speaker in the realm of nutrition science. With his deep knowledge of nutrition science and experience in the field, Martin shares his perspectives on dieting and nutrition in this episode. In our conversation, Martin and I discuss . . . The concept of aggressive dieting and the evidence in its favor for weight loss and maintenance The impact of traditional calorie-restricted diets on muscle loss (and how to recover it) How to calculate your maximum calorie deficit The challenges of aggressive dieting and how to adopt a flexible approach The myths around muscle loss during weight loss and the reality behind it The nega

Many gym-goers want to know if using marijuana can interfere with their gains or negatively impact their progress. However, the controversial ban of American sprinter, Sha’Carri Richardson, from the 2021 Tokyo Olympics due to a positive marijuana test also ignited a global debate about whether weed can be performance-enhancing. In this episode, we take a deep dive into the scientific research surrounding marijuana and its potential impacts on athletic performance, muscle growth, strength, and endurance.  We'll discuss what marijuana is and evaluate its potential benefits and drawbacks in the context of athletic performance and bodybuilding. Whether you're an athlete, fitness enthusiast, or someone interested in the science of fitness, this episode will provide you with evidence-based insights into the complex relationship between marijuana and fitness. --- Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 1:27 - What type of performance

In this installment of the Best of Muscle For Life, you’ll hear hand-picked clips from three popular MFL episodes: an interview with Dan John on quick, efficient strength training workouts, a monologue on whether taking naps can help you gain muscle and strength faster, and a motivational episode on doing the real work and developing skill over “hacks” and shortcuts.  Some people—my favorite people—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 do at least a little better inside and outside the gym. That’s why I do “best of” episodes that contain a few of the most practical and compelling ideas, tips, and moments from the more popular episodes I’ve published over the years. This way, you can learn interesting insights that you might have otherwise missed and find new episodes of the show to listen to. So, in this installment

What do “rest ethic,” goofing off, and Artificial Intelligence have in common?  This episode of the podcast is a bit different, but I think you’re going to enjoy it. In this interview, Kevin Kelly unwraps the art of living excellently in a world steered by technology.  Our discussion explores the intersections of AI, creativity, work, productivity, and even how rest plays a vital role in our lives. In case you’re not familiar with him, Kevin is the co-founder of Wired Magazine, influential writer, renowned futurist, and author of the new book Excellent Advice For Living.  I wanted to get him on the podcast because this book is absolutely chock-full of practical, easily-digestible nuggets of advice for living a more fulfilling life. And as a man who has spent decades envisioning the future, he has a unique perspective compared to other guests I’ve had on the show. This conversation covers a variety of topics such as . . . Kevin's motivation for writing Excellent Advice for Living The importance of balan

When the gym isn't an option, how do you stay in shape?  In this podcast, I’m sharing practical, science-backed strategies for keeping your fitness on track anywhere, anytime.  From enhancing your daily steps to nutritional tips, mastering home exercises, and even implementing a standing desk, you’re going to gain a new perspective on fitness that you can adopt no matter where you are.  Tune in to level up your fitness adaptability! Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 0:23 - It’s easier to maintain than to gain 1:22 - 10,000 Daily Steps 4:39 - Push ups and Pullups 5:38 - Sprints 7:01 - Handstand Pushups 7:53 - Pistol Squat 8:43 - Mile Time 9:29 - Rope Jumps 9:56 - Plank Times 10:09 - Flexibility 11:10 - Rucking 11:37 - The Little Black Book of Workout Motivation: https://legionathletics.com/products/books/the-little-black-book-of-workout-motivation/ Mentioned on the Show: The Little Black Book of Workout Motivation is a bestsel

The world of anabolic steroids often seems shrouded in mystery and controversy.  In this episode, seasoned sports medicine and exercise scientist Dr. Guillermo Escalante aims to dispel some of those myths and clarify the complex topic of steroid use in bodybuilding and the health and fitness space. Together, we delve deep into understanding anabolic steroids, focusing on their potential implications, responsible usage, and strategies to mitigate associated risks.  Specifically, Dr. Escalante stresses the importance of taking an evidence-based approach to steroid usage. In case you’re not famiiliar with him, Dr. Escalante is a Professor of Kinesiology and Dean Fellow for the College of Natural Sciences at California State University San Bernardino. He has authored over 52 peer-reviewed publications, and regularly presents at regional, national, and international conferences on his research. He has also been a competitive bodybuilder and coach. In this conversation, Dr. Escalante and I discuss . . . What anab

Ever been baffled by uneven abs? Do you feel weaker during your period?  Can you enhance fat loss in your legs? What’re the pros and cons of fat grips? In this Q&A episode, we delve into a medley of topics including hypertrophy versus strength training for fat loss, deloading, squatting with long femurs, and much more. As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. If you have a burning question, follow me on Instagram (@muscleforlifefitness) and keep an eye out for these Q&A opportunities. Your question might just make it into a podcast episode! If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 2:00 - What are you most afraid of? 2:27 - What is your opinio

Creatine is one of the most researched supplements in the fitness industry, yet myths and misconceptions still abound.  Is it safe for teenagers? Can endurance athletes benefit from it? Should you cycle it?  If these are the questions you've been pondering, you've come to the right place. In this episode, you’ll get answer to these questions and I’ll delve deeper into the myriad benefits of creatine. Whether you're a seasoned athlete or a fitness beginner, press play to learn how creatine supplements can help your fitness journey and get guidance on how to take it properly.  Timestamps:0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 0:55 - How does creatine work? 2:15 - How is creatine made? 3:32 - Which form of creatine is best? 4:52 - Can creatine expire? 5:18 - Is creatine bad for you? 8:32 - Does creatine need to be a powder or a capsule? 9:28 - Try Recharge today! Go to https://buylegion.com/recharge and use coupon code MUSCLE to save 20%

What if you could train smarter, not harder? That’s the promise of auto-regulation, which you can use to increase autonomy and individualize your program, enhancing gains while staying injury-free. In this episode, we have fitness expert Luke Tulloch breaking down the concept of auto-regulation in resistance training. This approach tailors workouts to your physical and mental readiness, ensuring optimal results. Luke Tulloch is an online trainer and fitness educator with an in-depth understanding of exercise science. He uses his knowledge to help fitness professionals become better coaches by breaking down complex topics and teaching them in a simple way, and helping other personal trainers become more confident through education. Of course, he also knows how to help individuals make the most out of their workouts, and in this conversation, Luke and I discuss: The definition of auto-regulation in resistance training and how it increases autonomy and individualizes workouts. Practical tips for modifying yo

A topic that has piqued the interest of many gym-goers, and especially men who want defined, plate-of-armor pecs, is the lower chest. In the pursuit of a well-rounded, strong, and aesthetic chest, the lower chest often comes into discussion. However, its existence and importance are subjects of debate and confusion.  In this episode, I’ll bring clarity to the concept and explore the best ways to improve the lower chest area. Can the lower chest be emphasized in our training? And if so, what exercises work best for it?  If you've been pondering these questions, this episode holds the answers. Tune in as we delve into the intricacies of lower chest workouts, providing you with practical guidance for your training regimen.Timestamps:0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 1:16 - Is there such a thing as the lower chest? 8:02 - What is the best way to improve the lower chest area? 16:26 - Find the Perfect Strength Training Program for You: ⁠www.musc

Just as life challenges us with limited time, resources, and information, excellence demands a strategy beyond innate talent and colossal effort.  That's where Ron Friedman's Decoding Greatness comes into play, offering a new approach: deciphering greatness through reverse engineering the triumphs of others.  This book isn't just a collection of thought-provoking ideas; it's a practical toolbox filled with applicable tactics for your life's journey.  In this podcast, I’m sharing my top 10 insights from the book.  “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.