The Lean Muscle Warriors

By Francesco Pavone

Hi, I am Francesco Pavone and in this podcast, I am going to share the best tips and advice from my experience as a professional swimmer and online coach.

My mission is to help you understanding more... more

· Health & Fitness

5

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FAQs about The Lean Muscle Warriors:

How many episodes does The Lean Muscle Warriors have?

The podcast currently has 97 episodes available.

The Lean Muscle Warriors episodes:

October 27, 2021 #57 - How often should you change exercise in your training program? (The answer is not it ''depends'')
Welcome to the 57th episode of The Lean Muscle Warrior Podcast.
My name is Francesco Pavone and my goal is to help busy professionals to feel great with and without a T-Shirt with flexible dieting and strength workouts so, in this podcast, we'll dive into training to build muscle and strength, nutrition for health and mindest to get you closer to that goal.
I will also share my journey as an online coach and competitive bodybuilder.
Currently, I am working on building as much Lean Muscle mass as possible to compete next year under the guide of Alberto Nunez from the 3DMJ.
#43 How to use deloads to overcome plateaus in your training
Apply for The next cohort of The Tight T-Shirt Transformation
Join our FREE community
Our success stories
Changes in exercises are more effective than in loading schemes to improve muscle strength
Does Performing Different Resistance Exercises for the Same Muscle Group Induce Non-homogeneous Hypertrophy?
The effects of exercise variation in muscle thickness, maximal strength and motivation in resistance trained men

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In today's episode, we'll talk about exercise variation.
we'll try to answer one simple question: How often should you change an exercise?
Joe Wider and Arnold Schwarzenegger popularised the idea of ''Muscle confusion'' and it left many people confused about how to use this principle. Many of those who tried it had great results, others struggled to grow any muscles.
We'll talk about a study that compared different exercise variations in a training program and I will share my personal experience about it.
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If you want to learn more about me:
Instagram: @pavonefitness
Youtube Channel: https://www.youtube.com/channel/UCek1Tiks9SXji48fRkbNMRg
BLOG POST: Warning! Are you skinny fat? (And What to do about it)ù

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24min
October 20, 2021 #56 - New study on the effects of eggs consumption on health
Welcome to the 56th episode of The Lean Muscle Warrior Podcast.
My name is Francesco Pavone and my goal is to help busy professionals looking great with and without a T-Shirt with flexible dieting and strength workouts so, in this podcast, we'll dive into training to build muscle and strength, nutrition for health and body composition and stress management topics to get you closer to that goal.
I will also share my journey as a Coach and competitive bodybuilder.
Currently, I am working on building as much Lean Muscle mass as possible to compete next year under the guide of Alberto Nunez from the 3DMJ.
Click here to work with me
Join our FREE community
Our success stories
Stanford University Study
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In today's episode, we'll talk about Eggs.
I love Eggs!
Some people say they are bad for your heart, others say they are full of protein and nutrients others say ''just don't exaggerate with them!''.
So how much is too much?
We are going to use this study from Stanford University to guide us in this show and to understand the current scientific stance on the effect of dietary eggs consumption on health.
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If you want to learn more about me:
Instagram: @pavonefitness
My Youtube Channel: https://www.youtube.com/channel/UCek1Tiks9SXji48fRkbNMRg
BLOG POST: Warning! Are you skinny fat? (And What to do about it)
...more
25min
October 13, 2021 #55 - Andrei Scheul - 4 steps to minimise the risk of injury
Welcome to the 55th episode of The Lean Muscle Warrior Podcast.
My name is Francesco Pavone and my goal is to help busy professionals looking great with and without a T-Shirt with flexible dieting and strength workouts so, in this podcast, we'll dive into training to build muscle and strength, nutrition for health and body composition and stress management topics to get you closer to that goal.
I will also share my journey as a Coach and competitive bodybuilder.
Currently, I am working on building as much Lean Muscle mass as possible to compete next year under the guide of Alberto Nunez from the 3DMJ.
Click here to work with me
Join our FREE community
Our success stories
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In today's episode, we'll talk about Injury prevention with Andrei Scheul.
I and Andrei designed 4 steps to make sure you're doing everything you can to minimise the risk of injuries as your train to build muscle and strength.
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If you want to learn more about Andrei:
Instagram: @aasphysical
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If you want to learn more about me:
Instagram: @pavonefitness
My Youtube Channel: https://www.youtube.com/channel/UCek1Tiks9SXji48fRkbNMRg
BLOG POST: Warning! Are you skinny fat? (And What to do about it)
...more
47min
October 06, 2021 #54 - 5 reasons to hire a nutrition coach for fat loss
Welcome to the 54th episode of The Lean Muscle Warrior Podcast.
My name is Francesco Pavone and my goal is to help busy professionals looking great with and without a T-Shirt with flexible dieting and strength workouts so, in this podcast, we'll dive into training to build muscle and strength, nutrition for health and body composition and stress management topics to get you closer to that goal.
I will also share my journey as a fitness enthusiast.
Currently, I am working on building as much Lean Muscle mass as possible to compete as a bodybuilder next year.
Click here to work with us
Join our FREE community
Our success stories
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In today's episode, we'll talk about Nutrition Coaching.
First of all, what is nutrition coaching and how is it different from being a certified nutritionist?
After that, we'll dive into 5 reasons to hire a nutrition coach for fat loss.
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If you want to learn more about my work or you want to understand more about The Tight T-Shirt Transformation::
Instagram: @pavonefitness
My Youtube Channel: https://www.youtube.com/channel/UCek1Tiks9SXji48fRkbNMRg
BLOG POST: Warning! Are you skinny fat? (And What to do about it)

...more
34min
September 29, 2021 #53 - Should you count calories or macronutrients?
Welcome to the 53rd episode of The Lean Muscle Warrior Podcast.
My name is Francesco Pavone and my goal is to help busy professionals looking great with and without a T-Shirt so in this podcast, we'll dive into training to build muscle and strength, nutrition for health and body composition and stress management topics to get closer to that goal.
Fill this form to work with us
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In today's episode, we'll talk about Calories and Macros.
''Should you count calories or macronutrients?
ARTICLE: These 10 subtle tracking mistakes will keep you from losing weight.
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If you want to learn more about my work or you want to understand more about The Tight T-Shirt Transformation::
Instagram: @pavonefitness
FREE Facebook Group: www.facebook.com/groups/theleanmusclewarriorseng/
The Tight T-Shirt Transformation
My Youtube Channel: https://www.youtube.com/channel/UCek1Tiks9SXji48fRkbNMRg
Warning! Are you skinny fat? (And What to do about it)
...more
31min
September 16, 2021 #52 - How to get adequate nutrients from your diet
Welcome to the 52nd episode of The Lean Muscle Warrior Podcast.
My name is Francesco Pavone and my goal is to help busy professionals looking great with and without a T-Shirt so in this podcast, we'll dive into training to build muscle and strength, nutrition for health and body composition and stress management topics to get closer to that goal.
Fill the form to work with us
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In today's episode, we'll talk about Nutrients.
Should you be doing cardio at all when you want to lose fat?
If cardio burns a lot of calories and fat why not do that?
Why many people don't need to lose weight?
I will share with you 5 + 1 tips on how to get adequate nutrients from your diet.
Episode #21 - Why are whole foods good?
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If you want to learn more about my work or you want to understand more about The Tight T-Shirt Transformation::
Instagram: @pavonefitness
FREE Facebook Group: www.facebook.com/groups/theleanmusclewarriorseng/
The Tight T-Shirt Transformation
My Youtube Channel: https://www.youtube.com/channel/UCek1Tiks9SXji48fRkbNMRg

Warning! Are you skinny fat? (And What to do about it)
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35min
September 08, 2021 #51 - Solocast - Cardio Vs Lifting Weight for Fat-loss
Welcome to the 51st episode of The Lean Muscle Warrior Podcast.
My name is Francesco Pavone and my goal is to help busy professionals looking great with and without a T-Shirt so in this podcast, we'll dive into training to build muscle and strength, nutrition for health and body composition and stress management topics to get closer to that goal.
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In today's episode, we'll talk about cardio for Fat-loss.
Should you be doing cardio at all when you want to lose fat?
If cardio burns a lot of calories and fat why not do that?
Why many people don't need to lose weight?
I will share with you my 6 reasons why I think it's not necessary to do cardio during a fat-loss phase.
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If you want to learn more about my work or you want to understand more about The Tight T-Shirt Transformation::
Instagram: @ptpavons
FREE Facebook Group: www.facebook.com/groups/theleanmusclewarriorseng/
The Tight T-Shirt Transformation
My Youtube Channel: https://www.youtube.com/channel/UCek1Tiks9SXji48fRkbNMRg
The Ultimate Guide to Recomp
Warning! Are you skinny fat? (And What to do about it)
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*Scientific References*
Formula to calculate energy expenditure from a resistance training session
Predictors of fat mass changes in response to aerobic exercise training in women
Caloric expenditure, life status, and disease in former male athletes and non-athletes
Resistance to exercise-induced weight loss: compensatory behavioural adaptations
Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults
Impact of different training modalities on anthropometric and metabolic characteristics in overweight/obese subjects: a systematic review and network meta-analysis
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50min
September 01, 2021 #50- Come Max ha messo 10 kg di muscoli e aumentato la sua autostima
Benvenuto nel 50° episodio di The Lean Muscle Warrior Podcast.
Mi chiamo Francesco Pavone e il mio obiettivo è aiutare i professionisti impegnati a sentirsi bene con e senza maglietta, quindi in questo podcast parleremo di come costruire muscoli e forza, consigli di nutrizione e stile di vita per migliorare la composizione corporea e la salute.
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Nella puntata di oggi parleremo della storia di Max.
Max e io ci siamo incontrati per la prima volta su Instagram nel Luglio 2020-
Inizialmente abbiamo lavorato insieme per 12 settimane per aumentare la sua massa magra.
La lotta di Max è stata quella di capire come mettere muscolo senza ritrovarsi sempre al punto di partenza.
Ascolta questo podcast per capire i dubbi di max prima di cominciare questo percorso, alcuni dei suoi risultati tangibili e i prossimi obiettivi a cui stiamo lavorando insieme.
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Compila questo questionario per capire se hai i requisiti per partecipare: https://forms.gle/xHU1FuBFk7oqwaN2A
Francesco Pavone su Instagram: @ptpavons
3 Motivi per cui non credo nei cheat meals: https://www.instagram.com/p/CB1AergHqBx/?utm_source=ig_web_copy_link
Gruppo Facebook GRATUITO: www.facebook.com/groups/theleanmusclewarriors/
Canale Youtube: https://www.youtube.com/channel/UCek1Tiks9SXji48fRkbNMRg
Max su Instagram

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47min
August 25, 2021 #49 -First Q & A - How to manage your situation when you don't work with a coach, different form of progress and hydration basic rules
Welcome to the 49th episode of The Lean Muscle Warrior Podcast.
My name is Francesco Pavone and my goal is to help busy professionals looking great with and without a T-Shirt so in this podcast, we'll dive into training to build muscle and strength, nutrition for health and body composition and stress management topics to get closer to that goal.
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Today It's our first Q & A episode and I will address 3 questions I received over the last week.
1) I struggle to manage my situation. I never worked with a coach and I'd love to learn how to adapt my program to my lifestyle.
2) Should I increase reps, loads or sets when the purpose is to increase muscle and strength?
3) I always feel tired before a workout, should I drink something before the workout?

Send me your question
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If you want to learn more about my work or you want to understand more about The Tight T-Shirt Transformation::
Instagram: @ptpavons
FREE Facebook Group: www.facebook.com/groups/theleanmusclewarriorseng/
The Tight T-Shirt Transformation
My Youtube Channel: https://www.youtube.com/channel/UCek1Tiks9SXji48fRkbNMRg
Velio on Instagram
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30min
August 18, 2021 #48 - Velio Moretti - How to lower your body-fat to 12% and lose 20 kg in 12 months
Welcome to the 48th episode of The Lean Muscle Warrior Podcast.
My name is Francesco Pavone and my goal is to help busy professionals looking great with and without a T-Shirt so in this podcast, we'll dive into training to build muscle and strength, nutrition for health and body composition and stress management topics to get closer to that goal.
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In today's episode, we'll talk about the story of Velio.
Velio and I first met in London in 2019.
We worked together for 12 weeks to lower his body fat down to 10%.
Velio's struggle was to clear the fog about many important training and nutrition aspects.
How to properly set yourself up for a successful fat-loss phase?
How to manage cardio when we want to lose fat and not muscle?
How to adapt a training program for a muscle-building vs a fat-loss phase?
Velio is a high-performer in his life and he didn't hesitate to reach out for support so he could learn what works best for him.
Listen to this podcast to understand Velio's reservations before we started working together, what he learned specifically from me and the community, his tangible results and what Velio would recommend to someone who is thinking about working with the Tight T-Shirt Transformation Team.
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If you want to learn more about my work or you want to understand more about The Tight T-Shirt Transformation::
Instagram: @ptpavons
FREE Facebook Group: www.facebook.com/groups/theleanmusclewarriorseng/
The Tight T-Shirt Transformation
My Youtube Channel: https://www.youtube.com/channel/UCek1Tiks9SXji48fRkbNMRg
Velio on Instagram
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31min

FAQs about The Lean Muscle Warriors:

How many episodes does The Lean Muscle Warriors have?

The podcast currently has 97 episodes available.