Fazlifts Podcast

AddingPins returns to the show to revisit sustainable approaches for excellence. As well as a host of topics relating to females in bodybuilding and general fitness.

0:38 What is the foundation behind your recommendations?

2:48 How do you reign in clients who want that extremist approach?

5:50 Any advice for women feeling both intimidated and insecure at a new gym

9:52 Advice for women who are counting calories, and getting lean but starting to find things difficult?

11:55 Refeed frequency, length and composition

16:20 How did you get into Coaching?

17:32 How did you grow your business?

18:30 Advice in general for partners in business

20:01 Advice for other Coaches in growing their business

22:59 Do you weigh food cooked or uncooked

25:08 Chester asked if you'd be his Valentine!

25:40 What happens if a vegan becomes a zombie?

26:02 Are you doing a no carbs diet before doing a competition?

28:20 I would like to be like that guy again. (I'm assuming this guy is talking about Chester's photo)

28:39 What planet is Chester from? Why is he omnipotent?

28:56 I like the 'be the person you needed when you were younger' thing. What did you need when you were younger?

32:19 Why slouch socks.

33:30 Thoughts on SARMS and cardarine.

36:59 Alex wants to know who you work for Chester

38:14 Female stacks, when are they appropriate and what would we be looking at?

46:00 In an ideal situation, how would you set up a growth phase (male/female) for a long offseason

This one is more for the general population, and today I dissect why your diet has failed you again and provide a better way.

0:51 The lifecycle of a failed dieter

1:01 Good and bad foods

1:50 The fallacy of diet quality over quantity

2:55 The big stall

3:31 The binge

3:59 Learning nothing from the failed dieting method

4:14 Summary of the failed dieter

5:24 Dissecting the idea of good and bad foods

7:42 The key to weight loss is calories not diet quality

10:50 Weight loss does far more for your health than diet quality

13:52 Repeating the same thing and expecting different results

15:09 Here's a better way

Referenced links:

https://www.ncbi.nlm.nih.gov/pubmed/22209501

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5571485/

http://edition.cnn.com/2010/HEALTH/11/08/twinkie.diet.professor/index.html

I am once again joined by Alex Schinas from Team Metal Athletics as we deep dive into coaching, PEDs and bodybuilding.

00:35 What do you mean by coachable?

05:34 What are examples of the worst clients you’ve had.

20:04 What’s the most important aspect to being a champion athlete. Is there a common trait they all share?

30:02 Who are some examples of your favorite athletes?

35:48 How do you feel about social media and bodybuilding?

42:33 When should you compete? When should you not?

47:55 Crazy drug regimens you've seen

57:54 PEDs and infertility, it this overblown?

01:02:20 Discussion around individuality with stacks

01:10:36 How much does shape, structure versus overall mass mean when it comes to winning comps.

01:15:37 Favourite bodybuilder from which year

Today I am joined by Alex Schinas and we discuss high level bodybuilding, including training, nutrition and hormonal support. Fascinating discussion with a seasoned coach.

01:38 How did you get into bodybuilding

08:45 Training for the high end bodybuilder

24:41 Offseason diet for the high end bodybuilder

30:02 What drugs are best reserved for the offseason

32:21 Segue on pro-bodybuilder doses

36:45 Dose response, objectivity and realistic expectations

47:22 Length of offseason and transitioning to precontest

53:49 How do you get guys peeled for stage?

55:54 Advice on picking a coach

1:00:10 Business goals for next 5 years

Team Metal Athletics contact

Email: [email protected]

Instagram: https://www.instagram.com/teammetalathletics/

Websites: http://reardenmetalprep.com/

Join me today for a Ramadan special! Where I revisit the topic of fasting, and this time also include a look at dry fasting which involves no food or water!

1:25 The three components of hydration

6:58 High fiber meal

7:36 Sleep

8:41 Recap of fasting benefits from previous podcast

9:21 Benefits of a full fast over just lowered calories

10:50 Growth hormone and fasting

17:21 Autophagy - old cells recycling to new cells

18:57 Summary of regular fasting benefits

19:25 Dry fasting, what is it and risks

20:06 Endogenous water production through fat cell breakdown

21:30 Endogenous water production through damaged cells

Today I talk about fasting for health and aesthetics. Why we do it, what is it and who is it for. I also deep dive into why fasting may have benefits over traditional daily caloric restriction for some people.

0:46 What is fasting

3:58 How I structure a 24hr fast

6:06 Why I fast - Digestive health

9:04 Why I fast - Health markers

10:01 What is the major downfall of daily caloric restriction

16:50 Daily caloric restriction CICO vs Fasting

18:42 Practical suggestion for how to structure a fast

22:02 How to break a fast

23:16 WHat not to do

25:56 Who shouldn't do this

27:12 Sodium/Potassium

Today we have Marc Keys, Head Coach at Edinburgh Barbell join us for a chat about all things Powerlifting. Marc loves a good rant and we get to hear some of his thoughts on getting strong and misconceptions surrounding strength. We also hear a couple of very special poems...

I am joined with Female Physique & Bodybuiding Coach AddingPins, to discuss all things relevant to females in fitness. From the rank beginner looking to join the gym for the first time, to competitors.

Really enjoyed this one, and AP will be back on at some point in the future to discuss more!

01:16 What would be your priorities as a Coach for a female who is entirely new to the gym/tracking lifestyle. Specifically in terms of nutrition; where would you begin?

03:26 Which tracking software do you recommend?

04:23 How do you approach helping clients track their foods?

05:45 Eating at maintenance

06:50 Misreporting around calories in relation to binge eating

09:07 Benefits of resistance training in relation to bone density in women

13:26 What other benefits can women get from a hard resistance training routine

14:05 Crash dieting with excessive cardio vs slower but more permanent fat loss via resistance training

14:50 Rebound weight gain in women

17:06 First time coaching a female to contest shape. What am I in for?!

19:18 A sample refeed schedule, and discussion around time spent dieting across the year

20:33 How aggressive of a deficit can we have

23:02 Fasting for women

24:40 Can/should women train with more relative volume than men

26:33 How should nutrition be adjusted for the menstrual cycle

30:17 How should training be adjusted for the menstrual cycle

33:39 Very low calories and damaged metabolisms

37:57 Overly restrictive guidelines from other coaches

We have a great chat with Tom about coaching with team sports in mind, and coaching in general for sports performance.

0:30 Introducing Tom

2:06 Talk us through how you manage sports specific training for teams. How does the training vary over the year?

5:10 How much control do you have over nutrition?

7:26 How does the training vary between onseason and offseason?

11:16 What do you encourage your athletes to do for recovery?

13:59 Abstaining from sex prior to a game

14:44 Regarding group training, how do you account for the varying skill, strength and fitness levels in a group setting?

17:13 Educating your clients

20:03 Have you found any/many differences between the genders?

25:05 How would you go about improving cardiovascular ability for athletes?

31:40 For genpop, do you have a preferred macro range for both fat loss and muscle gain?

33:26 Confusing drug-fuelled recommendations with natural athletes

35:06 What are the big fat loss priorities

37:25 What is the biggest stumbling block for people looking to lose fat and get into shape?

43:55 How would you structure a muscle gaining offseason?

46:18 Full body workouts

I talk about what Online Coaching actually is, and the benefits and drawbacks. Who it's suitable for. I also deep dive into my current training and dietary approach.

0:50 Preamble on my experiences regarding long term body recomposition

2:40 Limitations of a cardio focused regimen

4:15 Training. My approach.

7:36 Limitations of PT training sessions

11:00 Limitations of 1 hour PT sessions with regards to diet

13:52 Lifestyle coaching as part of Online service

16:01 Quickfix mentality vs actual lifestyle changes

17:33 In what situations are PT sessions useful

20:33 Summary