Leaner Stronger Podcast

Do you have to pass every morsel of food you eat through the kitchen scale to get lean?

Do you have to count every single calorie to lose stubborn body fat?

Do calories even matter if you want to lose weight?

In this episode, you'll learn how to avoid stress and get better results with your fat loss efforts. We'll also cover the best way to avoid plateaus and give yourself more wiggle room with your nutrition.

Ready to take your training to the next level?

Get Lean, Fit And Strong with the Coach Pyry Training App - https://www.coachpyry.com/app

In this episode, Coach Pyry sat down with Ethan Fleming. 

Ethan the CEO of Get Going, a growing multi-million dollar mobile health and fitness company he founded. He’s on a mission to inspire people to redefine their ideas of failure and success so that they can push past self-imposed barriers and achieve deep self-awareness and transformation.

Pyry and Ethan discuss all things resilience and mental toughness and cover actionable tools you can use today to break through your self-imposed mental and physical limits to unveil peak performance, and endurance you didn't know was possible. 

Timestamps:

0:00 Who is Ethan Fleming

1:56 The World’s Strongest Ultra

4:14 How Ethan deals with the “mental gutter”

8:10 Confidence comes from experience

9:56 How to take advantage of your circadian rhythm to boost performance during an ultra challenge

10:50 Ethan’s latest Guinness World Record - 24-Hour Assault Bike

15:39 Why you need to know yourself to keep going when the going gets tough

20:20 Ethan’s definition of resilience

21:30 How to align health and fitness with your value system

26:53 How to start exploring your mental and physical limits?

34:52 Ethan’s future direction with his Guinness World Records

Ethan Fleming 

https://www.ethan-fleming.com/about-me

https://www.instagram.com/ethanjfleming/?hl=en

Coach Pyry Training App - Get Lean, Fit And Strong

Claim -50% off your first month with the code: "1STMONTH"

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Intermittent fasting - Magical fat loss tool or marketing hype?

If you are over 30 and live in an urban area, there is a very high chance that you’ve tried intermittent fasting at some point.

Intermittent fasting has gained a lot of hype over the last few years as a magical fat-loss tool that can “turbocharge your fat-burning capabilities” and accelerate your fat loss dramatically.

At least, many clever marketing campaigns lead you to believe this.

In this episode, you’ll learn what a recent review of the relevant scientific literature says about the topic. We’ll also discuss when we recommend or not recommend intermittent fasting.

0:00 Introduction

1:13 What is intermittent fasting?

2:27 What does science say about intermittent fasting?

4:27 Why does intermittent fasting work, and why doesn’t it work?

8:11 Who should try intermittent fasting?

9:57 Who should avoid intermittent fasting?

12:50 Why may intermittent fasting not serve you if you want to build muscle and strength?

14:10 Why intermittent fasting may reinforce an unhealthy relationship with food and promote binge eating

15:14 Nutrition is far more than just a body composition manipulation tool

Get Lean, strong and fit without breaking the bank: https://www.coachpyry.com/app

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This episode is for you if you want to lose weight permanently this year, but your initial motivation to get fit has fizzled.

With our actionable three steps, you'll regain motivation and energy and make giant leaps of progress towards your fitness goals. 

You'll also boost your well-being, resilience and overall quality of life by following our energy management recommendations. 

How to regain fizzling motivation to pursue your fitness goals?

0:00 Introduction

0:25 Focus on a behaviour goal

0:48 Our physical activity-related behaviour goal recommendation

2:26 Our nutrition-related behaviour goal recommendation

4:10 Improve your energy management

5:30 Sleep hygiene tips

6:50.Set yourself performance goals in the gym

10:50 The three steps to reignite the fire for your weight loss goal

12:13 The ultimate way to lose weight permanently this year

Leaner Stronger Experience - 18 Weeks To A Body Transformation That Lasts

https://www.coachpyry.com/leanerstronger

Free Resources:

Five Salads In Five Minutes Recipe Book

Download the Five Salads in Five Minutes Recipe Book from here:

https://www.coachpyry.com/saladrecipes

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How many times have you jumped on the scale after going to the gym consistently and preparing your meals most of the time, only to find that your body weight has shifted in the undesired direction despite all your efforts?

How frustrating is that!?

Does it mean that we should throw the scales out with the bathwater?

No. Measuring your body weight is great as long as you understand what external factors may influence your measurements and skew the results. 

In this episode, you'll learn what causes acute shifts in body weight, how to track your body weight for the most consistent and reliable results, and what other things you should measure to boost confidence and accelerate your progress with your fat loss or muscle gain. 

0:00 Why tracking your body weight is a good idea

3:59 Why body weight measurements can't be your only proxy of progress

6:40 How different types of stress impact water retention

7:57 How the menstrual cycle impacts women's body weight and water retention

9:26 How various foods can impact water retention

10:19 Dehydration and its impact on water retention

11:22 How can you decrease water retention?

13:41 How can you make your bodyweight measurements more valuable?

16:30 What else can you measure to track your body composition progress?

22:13 How to build confidence if you can't see the results yet?

24:04 How to get an accurate measurement of your body composition?

25:44 How to get into the best shape of your life in 18 weeks?

Leaner Stronger Experience - 18 Weeks To A Body Transformation That Lasts

https://www.coachpyry.com/leanerstronger

Free Resources:

Five Salads In Five Minutes Recipe Book

Download the Five Salads in Five Minutes Recipe Book from here:

https://www.coachpyry.com/saladrecipes

Show Links:

In this episode, you'll learn five strategies to transform last year's shortcomings into this year's triumphs.

There are no failures, just learning experiences.

Our five strategies will help you change last year's failures into guideposts that'll guide you to your goals this year.

The principles are universal, but we'll see specific examples of how this applies to fitness, fat loss and muscle building.

You'll also learn how to train your mind to be more gritty and resilient so you can keep going past where you've quit before.

0:00 Turn last year's shortcomings into this year's triumphs

02:13 Focus area 1: Have a plan

07:28 Focus area 2: Put it in your calendar

9:32 Focus area 3: Measure your progress

17:18 Focus area 4: Make sure your goal is suitable to your level

21:32 Focus area 5: Build your GRIT!

Leaner Stronger Experience - 18 Weeks To A Body Transformation That Lasts

https://www.coachpyry.com/leanerstronger

Free Resources:

Five Salads In Five Minutes Recipe Book

Download the Five Salads in Five Minutes Recipe Book from here:

https://www.coachpyry.com/saladrecipes

7-Day Body Transformation Kickstarter Program

Want to look and feel better in only seven days?

https://www.coachpyry.com/freeguide

The Free Guide includes the following:

-7 Day Meal Plan

-7 Day Shopping List

-10 Delicious, Easy and Healthy Recipes

-7 Day Training Program with exercise demonstration videos

The free guide is guaranteed to accelerate your journey towards your goals.

Show Links:

In this episode, you'll learn about the power of pre-commitment to dramatically increase your chances of achieving any goal in 2023.

You'll learn the best way to lose 10 kilos of body fat and gain 5 kilos of lean muscle in six months to look and feel your best on your European summer holiday.

We also discuss what the career path of a personal trainer is like and how important it is to have mentors who can help you avoid wasting time, money and energy.

Finally, you'll hear about the highlights of our trip to Finland.

Enjoy, Happy New Year 2023!

0:00 Introduction

2:43 What you should know about personal trainers

4:30 The power of models

9:40 What is Finland like in the summer?

14:33 How can you increase your chances of success in 2023

16:55 The concept of pre-commitment - Story of Odysseus and the Sirens

20:54 Set SMART goals in 2023

22:53 The value of a mentor

23:36 Give yourself a deadline

24:30 The best way to lose 10kg of fat and gain 5 kg of muscle in six months

Leaner Stronger Experience - 18 Weeks To A Body Transformation That Lasts

https://www.coachpyry.com/leanerstronger

Free Resources:

Five Salads In Five Minutes Recipe Book

Download the Five Salads in Five Minutes Recipe Book from here:

https://www.coachpyry.com/saladrecipes

7-Day Body Transformation Kickstarter Program

Want to look and feel better in only seven days?

https://www.coachpyry.com/freeguide

The Free Guide includes the following:

-7 Day Meal Plan

-7 Day Shopping List

-10 Delicious, Easy and Healthy Recipes

-7 Day Training Program with exercise demonstration videos

The free guide is guaranteed to accelerate you on your journey towards your goals.

Show Links:

We hope you get to spend some well-earned time off with your family and friends this holiday season.

We also wish that you can do so without feeling guilt from not training as hard as you would like to or having more tasty calorie-rich foods than you’d normally have.

In this episode, you’ll learn our top tips on maintaining your muscle and strength gains without putting on fat, and most importantly, how to enjoy this time of the year and all the amazingly tasty foods associated with it!

0:00 Holiday Special Intro Performance

5:44 Tip 1: Bring your training back to maintenance

13:10 Tip 2: Move!

16:30 Tip 3: Eat mindfully

20:40 Satiety-boosting mindful eating strategies

24:40 Tip 4: Don’t sweat it

Are you ready to transform your body?

Train, eat and live with us to transform your body and health in 18 weeks and learn how to keep your results for life.

https://www.coachpyry.com/leanerstronger

Free Resources:

Five Salads In Five Minutes Recipe Book

Download the Five Salads in Five Minutes Recipe Book from here:

https://www.coachpyry.com/saladrecipes

7-Day Body Transformation Kickstarter Program

Want to look and feel better in only seven days?

https://www.coachpyry.com/freeguide

The Free Guide includes the following:

-7 Day Meal Plan

-7 Day Shopping List

-10 Delicious, Easy and Healthy Recipes

-7 Day Training Program with exercise demonstration videos

The free guide is guaranteed to accelerate you on your journey towards your goals.

Show Links:

In this episode, you’ll learn how to get the most out of the valuable time you invest in your training and nutrition.

Many people major in the minors and, unfortunately, put their energy, time and money into things that aren’t that important and completely disregard the most important aspects of nutrition.

After watching/listening to this episode, you’ll know exactly what are the most critical aspects to focus on. You’ll learn whether you can build muscle and lose fat simultaneously, what to eat before and after working out to maximise your performance and recovery, and whether training fasted is a good idea. We'll give top recommendations for quick and easy breakfasts to fuel your early morning workouts.

We’ll also discuss the benefits and recommended usage of the most researched sports supplement, creatine monohydrate.

0:00 Introduction

1:35 The importance of effort in the gym, balls to brains ratio

6:00 The nutritional hierarchy of importance for muscle building

7:49 The most important block in the pyramid: Calories

9:45 Can you build muscle and lose fat at the same time?

11:20 What is the optimal rate of weight gain to maximise muscle building but minimise fat gain

15:05 Why you should be OK with gaining a little bit of fat

20:39 The second most important block in the pyramid: Macronutrients

26:38 The third most important block of the pyramid: Nutrient timing

31:00 Should you train fasted in the morning?

32:58 What should you eat pre-workout?

34:19 The fourth most important block of the pyramid: Food composition

37:54 The fifth most important block in the pyramid: Hydration and supplementation

39:16 Creatine monohydrate: Benefits and use

43:46 Nutritional hierarchy recap

Coach Pyry Training App - The Training App That Gets Results

https://www.coachpyry.com/app

Free Resources:

Five Salads In Five Minutes Recipe Book

Download the Five Salads in Five Minutes Recipe Book from here:

https://www.coachpyry.com/saladrecipes

7-Day Body Transformation Kickstarter Program

Want to look and feel better in only seven days?

https://www.coachpyry.com/freeguide

The Free Guide includes the following:

-7 Day Meal Plan

-7 Day Shopping List

-10 Delicious, Easy and Healthy Recipes

-7 Day Training Program with exercise demonstration videos

The free guide is guaranteed to accelerate you on your journey towards your goals.

Show Links:

In this episode, you'll learn how often you should change your training routine to progress as fast as possible and reduce the risk of injuring yourself.

Many people make the mistake of varying their workouts too often or too rarely. After watching or listening to this episode, you are guaranteed to avoid both pitfalls that slow down the rate of progress and increase the risk of negative secondary consequences from training.

We discuss the differences in varying your workouts if the specific goal is strength development or muscle gain.

Finally, you'll learn the best way to put this information to practice to truly accelerate yourself on the way to your leanest and strongest body.

0:00 Introduction

1:26 What are the two big mistakes many people make when it comes to varying their workouts?

3:18 Why is it a problem to change your workouts too rarely?

7:45 Why is it a problem to change your training routines too often?

10:50 Don't fall into this common trap!

13:11 What is the sweet spot for a training program length?

18:18 The difference between targeting muscle building or strength specifically

20:41 How often should you change your workouts if your goal is to maximise muscle growth?

21:37 What is the best way to put this information into action and transform your body in 18 weeks?

Coach Pyry Training App - The Training App That Gets Results

https://www.coachpyry.com/app

Free Resources:

Five Salads In Five Minutes Recipe Book

Download the Five Salads in Five Minutes Recipe Book from here:

https://www.coachpyry.com/saladrecipes

7-Day Body Transformation Kickstarter Program

Want to look and feel better in only seven days?

https://www.coachpyry.com/freeguide

The Free Guide includes the following:

-7 Day Meal Plan

-7 Day Shopping List

-10 Delicious, Easy and Healthy Recipes

-7 Day Training Program with exercise demonstration videos

The free guide is guaranteed to accelerate you on your journey towards your goals.

Show Links: