Welcome to episode #77 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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COACHING APPLICATION FORM 

IDENTITY, VALUES, AND GOALS CHART 

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In today's episode, I talk about how to get and stay motivated in your training and diet. 

Episode's content:

Consistency is the most important thing

Not being motivated is an outcome 

Worldviews, identity, values, and how they shape your goals and results 

What I learned from my brother's 40 kg weight loss journey 

My 4-steps formula to be motivated and stay motivated 

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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!

COACHING APPLICATION (CLOSE ON SUNDAY THE 10th April 2022) 

HOW ANDREA LOST 10 KG OF FAT WITHOUT HAVING ENERGY AND MOTIVATION 

Welcome to episode #76 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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I am looking for 5 busy millennial unfit men who want to lose 5-10 kg of fat, build muscle and create new habits in the next 90 days. 

Our current clients are doing exactly the same. 

Andrea lost 10 kg in 12 weeks;

Joshua kept getting stronger before during and after the birth of his first son; 

Gabriele lost 8 kg in 9 weeks and his fitness is going back to where it was before college. 

But I am looking for a few specific people though...

So if you: 

✔️Are committed to finally change; 

✔️Are able to train 3 days/week minimum;

✔️Consider yourself coachable;

✔️And you're ready to get pushed out of your comfort zone; 

Then just fill out the form below and I will get in touch with you with more details. 

COACHING APPLICATION FORM 

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In today's episode, I talk about 12 common muscle-building mistakes people often make in their training. 

Episode's content:

Why not building muscle can be a problem 

When I learned that I was doing something wrong 

12 common MUSCLE BUILDING training mistakes 

1) not having the right expectations 

2) Think that progress = add more weight to the bar 

3) lifting too heavy for too few reps. 

4) Form break down at the end of the set;

5) Not lowering the weight 

6) Not using fixed-weight machines 

7) Not having the right exercise selection

8) Not warming up 

9) not doing enough isolation exercises

10) Not having a supportive community or a coach (and why I hired a vocal coach) 

11) Not tracking your workouts 

12) Not being consistent enough 

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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!

COACHING APPLICATION (CLOSE ON SUNDAY THE 10th April 2022) 

HOW ANDREA LOST 10 KG OF FAT WITHOUT HAVING ENERGY AND MOTIVATION 

Welcome to episode #75 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, I talk about 9 strength standards for intermediate lifters (lifting for more than 12 months consistently) 

As you start lifting weights progress happens quite naturally. 

You add load and reps to every exercise you do. 

But generally, after the first couple of years lifting weights consistently progress eventually stop for many people. 

No progression, no result next year. 

The same workouts, the same strength, the same physique. 

The problem is often that most people don't progress in their training because they lack motivation. 

Sure, things like nutrition, recovery, mindset, consistency are part of the same book but the chapter 'training'' is the one with more intricacies. 

It's helpful to have some ideas about how much load do generally people lift at your body weight. 

Having some strength goals can make all the difference in your motivation and consistency and help you to really keep getting stronger.

On top of these, you can engage in ''personal'' challenges with every exercise you do, but apart from the psychopaths like me people generally find it boring. 

These standards should serve as a motivation for you and shouldn't make you feel bad about where you at today. 

I made these based on Mark Rippetoe's strength standards (based on drug-free athletes) and on the experience made on me and my clients as a coach. 

In the end, strength is test-dependant so nobody should tell you how much you should lift and for how many reps.

Let's use these standards to motivate each other. 

Episode's content:

Who are these standards good for

When and how to use the standards 

The problem strength test 

9 Strength Standards

The deadlift 

The Squat 

The Bench Press

The Overhead Press 

The Push-Up

The Pull-Ups

The Dips 

The Split-Squat 

The Pendlay Row

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

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Thanks for listening!

Last week's best Instagram post 

Mark Rippetoe's Strength Standards 

Welcome to episode #74 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, I answer three questions from my Instagram account, @pavonefitnesss

1) What do I think of the Ketogenic diet? 

2) What's the best repetition range for muscle size? 

3) What's an easy way to structure warm-ups?

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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!

#62 - The-Lazy man's guide to body recomposition

Francesco Pavone @pavonefitness on Instagram 

Welcome to episode #73 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 talk about fructose.

Fructose got a really bad reputation among health-conscious people. 

The effects on health have been largely debated and there is still a lot of confusion around the topic. 

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Episode timestamps: 

𝘞𝘩𝘢𝘵 𝘪𝘴 𝘧𝘳𝘶𝘤𝘵𝘰𝘴𝘦 

𝘍𝘳𝘶𝘤𝘵𝘰𝘴𝘦 𝘧𝘰𝘰𝘥 𝘴𝘰𝘶𝘳𝘤𝘦𝘴

𝘞𝘩𝘺 𝘥𝘰𝘦𝘴 𝘧𝘳𝘶𝘤𝘵𝘰𝘴𝘦 𝘩𝘢𝘷𝘦 𝘢 𝘣𝘢𝘥 𝘳𝘦𝘱𝘶𝘵𝘢𝘵𝘪𝘰𝘯 

𝘍𝘳𝘶𝘤𝘵𝘰𝘴𝘦 𝘮𝘦𝘵𝘢𝘣𝘰𝘭𝘪𝘴𝘮 

𝘙𝘦𝘤𝘰𝘮𝘮𝘦𝘯𝘥𝘦𝘥 𝘧𝘳𝘶𝘤𝘵𝘰𝘴𝘦 𝘥𝘢𝘪𝘭𝘺 𝘪𝘯𝘵𝘢𝘬𝘦 

𝘍𝘳𝘶𝘤𝘵𝘰𝘴𝘦 𝘮𝘦𝘵𝘢𝘣𝘰𝘭𝘪𝘴𝘮 𝘥𝘶𝘳𝘪𝘯𝘨 𝘢 𝘤𝘢𝘭𝘰𝘳𝘪𝘦 𝘥𝘦𝘧𝘪𝘤𝘪𝘵 

𝘍𝘳𝘶𝘤𝘵𝘰𝘴𝘦 𝘮𝘦𝘵𝘢𝘣𝘰𝘭𝘪𝘴𝘮 𝘥𝘶𝘳𝘪𝘯𝘨 𝘢 𝘤𝘢𝘭𝘰𝘳𝘪𝘦 𝘴𝘶𝘳𝘱𝘭𝘶𝘴 

𝘚𝘰𝘶𝘳𝘤𝘦𝘴 𝘰𝘧 𝘴𝘭𝘰𝘸𝘭𝘺-𝘥𝘪𝘨𝘦𝘴𝘵𝘦𝘥 𝘢𝘯𝘥 𝘧𝘢𝘴𝘵𝘭𝘺-𝘥𝘪𝘨𝘦𝘴𝘵𝘦𝘥 𝘤𝘢𝘳𝘣𝘰𝘩𝘺𝘥𝘳𝘢𝘵𝘦𝘴 

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Consuming fructose-sweetened, not glucose-sweetened, beverages increases visceral adiposity and lipids and decreases insulin sensitivity in overweight/obese humans

#62 - The-Lazy man's guide to body recomposition

Francesco Pavone @pavonefitness on Instagram 

Welcome to episode #72 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 talk about glutes. 

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Glutes brief anatomy and function 

Stretch component 

Tension component 

Metabolic stress 

Stimulus/fatigue ratio 

Unilateral exercises 

Isolation or compounds? 

The importance of choosing exercises that don´t involve a lot of thinking 

Best #3 exercises for glutes

Why should you train the glutes? 

Can you shape your glutes into a panettone-like shape? 

What´s the most common problem with glutes training 

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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!

#69 - Diets are dead (and what to do instead)

Francesco Pavone @pavonefitness on Instagram 

Welcome to the 70th episode 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 talk about carbohydrates. 

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𝖤𝗉𝗂𝖼𝗍𝖾𝗍𝗎𝗌 𝗊𝗎𝗈𝗍𝖾 𝗈𝗇 𝗍𝖺𝗄𝗂𝗇𝗀 𝖺𝖼𝗍𝗂𝗈𝗇

𝖶𝗁𝗒 𝖽𝗈 𝖼𝖺𝗋𝖻𝗌 𝗀𝖾𝗍 𝖺 𝖻𝖺𝖽 𝗋𝖾𝗉𝗎𝗍𝖺𝗍𝗂𝗈𝗇

𝖶𝗁𝖺𝗍 𝖽𝗈𝖾𝗌 ''𝗅𝗈𝗐 𝖼𝖺𝗋𝖻 𝖺𝖼𝗍𝗎𝖺𝗅𝗅𝗒 𝗆𝖾𝖺𝗇''?

𝖨𝗇𝗌𝗎𝗅𝗂𝗇 𝗋𝖾𝗌𝗉𝗈𝗇𝗌𝖾 𝖿𝗋𝗈𝗆 𝖿𝗈𝗈𝖽 

𝖣𝗈 𝗐𝖾 𝗇𝖾𝖾𝖽 𝖼𝖺𝗋𝖻𝗈𝗁𝗒𝖽𝗋𝖺𝗍𝖾𝗌? 𝖶𝗁𝗒? 

𝖶𝗁𝗒 𝗌𝖾𝖾𝗂𝗇𝗀 𝖿𝗈𝗈𝖽 𝖺𝗌 ''𝖦𝖮𝖮𝖣 𝗏𝗌 ''𝖡𝖠𝖣'' 𝗂𝗌 𝗇𝗈𝗍 𝗁𝖾𝗅𝗉𝖿𝗎𝗅 

𝖳𝗁𝖾 𝗄𝖾𝗍𝗈𝗀𝖾𝗇𝗂𝖼 𝖽𝗂𝖾𝗍 

𝖥𝗋𝖺𝗇𝖼𝖾𝗌𝖼𝗈'𝗌 𝖿𝖺𝗏𝗈𝗎𝗋𝗂𝗍𝖾 𝖾𝗑𝖺𝗆𝗉𝗅𝖾: 𝖡𝖾𝗂𝗇𝗀 𝗌𝗍𝗋𝖺𝗇𝖽𝖾𝖽 𝗈𝗇 𝖺𝗇 𝗂𝗌𝗅𝖺𝗇𝖽 

𝖶𝗁𝗒 𝗌𝗉𝖾𝖼𝗂𝖿𝗂𝖼 𝗇𝗎𝗍𝗋𝗂𝖾𝗇𝗍𝗌 𝗋𝖾𝖼𝗈𝗆𝗆𝖾𝗇𝖽𝖺𝗍𝗂𝗈𝗇 𝗂𝗌 𝗇𝗈𝗍 𝗇𝖾𝖼𝖾𝗌𝗌𝖺𝗋𝗒 𝖿𝗈𝗋 𝗆𝗈𝗌𝗍 𝗉𝖾𝗈𝗉𝗅𝖾 

𝖭𝗈𝗍 𝖺𝗅𝗅 𝗍𝗁𝖾 𝖼𝖺𝗋𝖻𝗌 𝖺𝗋𝖾 𝖾𝗊𝗎𝖺𝗅

𝖢𝖺𝗋𝖻𝗌 𝖺𝗇𝖽 𝖻𝗈𝖽𝗒 𝗋𝖾𝖼𝗈𝗆𝗉𝗈𝗌𝗂𝗍𝗂𝗈𝗇 

𝖫𝗈𝗐-𝖼𝖺𝗋𝖻𝗌 𝖽𝗂𝖾𝗍𝗌 𝗏𝗌 𝖫𝗈𝗐-𝖿𝖺𝗍 𝖽𝗂𝖾𝗍𝗌 𝖿𝗈𝗋 𝖿𝖺𝗍 𝗅𝗈𝗌𝗌 

𝖶𝗁𝖺𝗍 𝗌𝗁𝗈𝗎𝗅𝖽 𝗒𝗈𝗎 𝖿𝗈𝖼𝗎𝗌 𝗈𝗇? 

𝖳𝗁𝖾 𝗋𝗈𝖼𝗄𝗌 𝖺𝗇𝖺𝗅𝗈𝗀𝗒 

𝖢𝖺𝗋𝖻𝗌 𝖰&𝖠 

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#69 - Diets are dead (and what to do instead)

Francesco Pavone @pavonefitness on Instagram 

Welcome to the 70th episode 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 talk about 10 popular fitness and nutrition myths that should die in 2022.

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Episode´s stamps:

Marcus Aurelius quote on anxiety 

Last week's best Instagram post 

#1 - Stretching loosen up muscles

#2 - Deadlifts are only done off the floor 

#3 - You shouldn't train when you are injured or sore 

#4 - Exercise is bad for your immune system 

#5 - [fill in the blank] is the best diet for weight loss 

#6 - Moving a lot more and eating a lot less is the key to weight loss 

#7 - Cardio burns more calories than resistance training 

#8 - No pain no gain 

#9 - Older men shouldn't train hard 

#10 - If you are not sore you didn't have a good workout 

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#39 - How to improve mobility in 2021

Francesco Pavone @pavonefitness on Instagram 

Welcome to the 69th episode 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 talk about Diet culture and how traditional diets are dead in 2022. 

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Episode´s stamps:

My passion for skiing

 Today´s Quote 

People are diverse 

If not dieting, what should you focus on?

What´s good nutrition? 

What´s my coaching philosophy? 

Fat loss Diets are not bad 

Multiphasic approach to nutrition 

The biopsychosocial approach 

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I highly appreciate your support in growing this show!

FREE- 5 SCIENCE-BASED STRATEGIES TO GET RID OF LOVE HANDLES 

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Welcome to the 68th episode 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 talk about Fitness and Health on the Canadian podcast - Breaking ninety Fitness hosted by coach Alex Harriman.

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Time Stamps:

10:16 - How do I choose a coach for myself 

12:50 - How do I coach people who want to feel independent 

16:00 - My tips for people who haven´t found their passion in fitness yet 

40:00 - The key is finding something you enjoy 

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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!

FREE- 5 SCIENCE-BASED STRATEGIES TO GET RID OF LOVE HANDLES 

FREE Facebook Group