Welcome to episode #90 of The Lean Muscle Warrior Podcast.

My name is Francesco Pavone and my goal is to help busy men look and feel great without a T-Shirt.

In this podcast, we'll talk about nutrition for deep health, flexible dieting, training to get stronger and building muscle and growth mindset tips.

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In today's episode, we'll talk about the best exercises to develop your arms. 

Episode resources:

How did I grow my arms 

Do you need Isolation exercises?

Full range of strength

Best exercises for biceps

Best exercises for triceps 

Overrated Arms exercises

Underrated Arms exercise 

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Did you enjoy this podcast?

Then take 2 minutes of time to leave a review and share this episode with a friend or 2.

I highly appreciate your support in growing this show!

Will talk again next week!

#66- Why you don't have abs

#72- Best glutes exercises for men 

Francesco Pavone @pavonefitness on Instagram 

Welcome to episode #89 of The Lean Muscle Warrior Podcast.

My name is Francesco Pavone and my goal is to help busy men look and feel great without a T-Shirt.

In this podcast, we'll talk about nutrition for deep health, flexible dieting, training to get stronger and building muscle and growth mindset tips.

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In today's episode, we'll talk about the best exercises to develop well rounded deltoids. 

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Episode resources: 

Why should you train the deltoids? 

Brief anatomy and function

Best #5 exercises for deltoids

Underrated shoulder exercises 

Overrated shoulder exercises

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Did you enjoy this podcast?

Then take 2 minutes of time to leave a review and share this episode with a friend or 2.

I highly appreciate your support in growing this show!

#66- Why you don't have abs

#72- Best glutes exercises for men 

Francesco Pavone @pavonefitness on Instagram 

Welcome to episode #88 of The Lean Muscle Warrior Podcast.

My name is Francesco Pavone and whether you're a former athlete or a busy professional I will help you build muscle and lose fat with strength training, no cardio, and a flexible diet.

In this podcast, we talk about nutrition for deep health, flexible dieting, strength training, muscle building, mindset, and habit formation.

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Episode Resources:

COACHING APPLICATION FORM 

#83 - 3 Simple tips to optimize your health

Sleep and recovery Ideas (No email required)

David Burn´s Books about Behavioural Change 

DM Francesco Pavone on Instagram 

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In today's episode, we'll talk about stress

Episode content:

What is stress? 

The 6 layers of Stress 

The Allostatic Load 

The body´s response to stress 

When does stress become unhealthy? 

Stress and the immune system

11 Unknown reasons why you might be stressed 

Lifestyle and Nutrition Practices to better deal with stress 

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Did you enjoy this podcast?

Then take 2 minutes of time to leave a review and share this episode with a friend or 2.

I highly appreciate your support.

Thanks for listening!

Welcome to episode #87 of The Lean Muscle Warrior Podcast.

My name is Francesco Pavone and whether you're a former athlete or a busy professional I will help you build muscle and lose fat with strength training, no cardio, and a flexible diet.

In this podcast, we talk about nutrition for deep health, flexible dieting, strength training, muscle building, mindset, and habit formation.

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Episode Resources:

COACHING APPLICATION FORM 

#66 - Why you don't have abs

Research: Integration core exercises elicit greater muscle activation than isolation exercises

DM Francesco Pavone on Instagram 

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In today's episode, we'll talk about how being more compassionate can help you boost your health and make you a better problem solver.

Episode content:

Core or Abs? 

Common Core training mistakes 

What to do if you don't see your abs 

Top 8 + 1 subdomains of core exercises 

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Did you enjoy this podcast?

Then take 2 minutes of time to leave a review and share this episode with a friend or 2.

I highly appreciate your support.

Thanks for listening!

Welcome to episode #86 of The Lean Muscle Warrior Podcast.

My name is Francesco Pavone and whether you're a former athlete or a busy millennial professional I will help you build muscle and lose fat with strength training, no cardio, and a flexible diet.

In this podcast, we talk about nutrition for deep health, flexible dieting, strength training, muscle building, mindset, and habit formation.

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Episode Resources:

COACHING APPLICATION FORM 

Selfcompassion.org

DM Francesco Pavone on Instagram

Youtube Video of this episode

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In today's episode, we'll talk about a 10 steps process to get in shape and maintain it. 

we all have different experiences, different fitness levels, preferences...yes, we are very unique individuals. 

That being said these steps can be easily implemented in your life so that you can start to feel better, with more energy, and keep progressing every year. 

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Episode content:

how to use this list 

the importance of using a blueprint 

10 steps - process 

Fixed mindset vs Growth mindset 

I sucked at breaststroke

Discover your values 

Do you consider yourself an athlete even if you don't compete?

Don't wait for the perfect time 

Is eating too fast making you fat? 

How much processed food is it good to eat? 

You won't learn this overnight 

Follow a resistance program 

Do you know how to breathe?

Ask for help 

Your environment and food 

Values vs Principles 

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Did you enjoy this podcast?

Then take 2 minutes of time to leave a review and share this episode with a friend or 2.

I highly appreciate your support.

Thanks for listening!

Fill out this form (COACHING APPLICATION FORM ) to apply for the Tight T-Shirt Transformation or simply DM Francesco Pavone on Instagram 

Welcome to The Lean Muscle Warrior Podcast!

My name is Francesco Pavone and whether you're a former athlete or a busy millennial professional I will help you build muscle and get in great shape with strength training and a flexible diet plan.

This is the fourth episode of a long series, ''How to build muscle'', in which we will talk about all the nitty-gritty of muscle building.

In today's episode, we'll talk about how to progress.

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Episode Content:

I changed my mind over rest periods 

Short rest periods

Medium Rest periods 

Long rest periods 

Muscle damage 

Metabolic stress

Mechanical Tension 

How long should you rest between sets? 

Is there a place for shorter rest periods? 

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Did you enjoy this podcast?

Then I would appreciate a couple of minutes of your time to leave a review for the podcast platform you're listening from!

I highly appreciate your support.

Thanks for listening!

Welcome to episode #85 of The Lean Muscle Warrior Podcast.

My name is Francesco Pavone and whether you're a former athlete or a busy millennial professional I will help you build muscle and lose fat with strength training,no cardio and a flexible diet.

In this podcast, we talk about nutrition for deep health, flexible dieting, strength training, muscle building, mindset, and habit formation.

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Episode Resources:

COACHING APPLICATION FORM 

Selfcompassion.org

DM Francesco Pavone on Instagram 

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In today's episode we'll talk about how being more compassionate can help you boost your health and make you a better problem solver. 

Episode content: 

Imagine these 3 different identikit 

What is compassion 

5 components of compassion 

why compassion in coaching? 

10 benefits of being more compassionate 

3 practices to be more compassionate

3 exercises you can try today to be more compassionate

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Did you enjoy this podcast?

Then take 2 minutes of time to leave a review and share this episode with a friend or 2.

I highly appreciate your support.

Thanks for listening!

Fill out this form (COACHING APPLICATION FORM ) to apply for the Tight T-Shirt Transformation or simply DM Francesco Pavone on Instagram 

Welcome to The Lean Muscle Warrior Podcast!

My name is Francesco Pavone and whether you're a former athlete or a busy millennial professional I will help you build muscle and get in great shape with strength training and a flexible diet plan.

This is the fourth episode of a long series, ''How to build muscle'', in which we will talk about all the nitty-gritty of muscle building.

In today's episode, we'll talk about how to progress. 

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Episode Content: 

How long do you have to work to see results? 

Time and effort 

What is progresss? 

What is progressive overload? 

Deloads and weeks off 

How to progress as a novice 

How to progresss as an intermediate 

How to progress as an advanced athlete 

The case with isolation exercises 

Linear progression

Double progression

How to know when you need a deload 

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Did you enjoy this podcast?

Then I would appreciate a couple of minutes of your time to leave a review for the podcast platform you're listening from!

I highly appreciate your support.

Thanks for listening!

Welcome to episode #84 of The Lean Muscle Warrior Podcast.

My name is Francesco Pavone and whether you're a former athlete or a busy millennial professional I will help you build muscle and get in great shape with strength training and a flexible diet.

In this podcast, we talk about nutrition for deep health, flexible dieting, strength training, muscle building, mindset, and habit formation.

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Episode Resources:

COACHING APPLICATION FORM 

DOWNLOAD THE 3 Strategies to get rid of love handles

DM Francesco Pavone on Instagram 

@TeamPavone on Instagram!

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In today's episode I tell you about why ''I want to get ripped'' Isn't a great goal 

Behaviour vs outcome 

The problem with outcomes goals

How to set behaviours goals 

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Did you enjoy this podcast?

Then take 2 minutes of time to leave a review and share this episode with a friend or 2.

I highly appreciate your support.

Thanks for listening!

Welcome to episode #82 of The Lean Muscle Warrior Podcast.

My name is Francesco Pavone and whether you're a former athlete or a busy millennial professional I will help you build muscle and get in great shape with strength training and a flexible diet.

In this podcast, we talk about nutrition for deep health, flexible dieting, strength training, muscle building, mindset, and habit formation.

In today's episode, we talk about 3 simple ways to maximise this summer. 

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Episode Resources:

COACHING APPLICATION FORM 

DOWNLOAD THE 3 Strategies to get rid of love handles

DM Francesco Pavone on Instagram 

@TeamPavone on Instagram!

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In today's episode, I answer three questions from our listeners:

Love what you do, and take a periodic break 

My recent trip to Portugal 

1.Eat more seasonal fruit 

2.Get more sun exposure 

3.Forest Bathing 

Coaching Announcement 

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Did you enjoy this podcast?

Then take 2 minutes of time to leave a review and share this episode with a friend or 2.

I highly appreciate your support.

Thanks for listening!