The Leo Alves Podcast

By Leo Alves

Most people are surprisingly organised with their hobbies, careers, finances, and interests.

Their health is the exception.

I'm Leo Alves, an online fitness coach, and this podcast talks fitness, nutr... more

FAQs about The Leo Alves Podcast:

How many episodes does The Leo Alves Podcast have?

The podcast currently has 271 episodes available.

The Leo Alves Podcast episodes:

June 30, 2026 What Happens When You Stop Working Out? (Q&A)
What really happens when you stop working out?
Do you lose muscle after a week? How quickly does strength disappear? Can you take a month off without ruining your progress? And how long does it take to regain your results once you start training again?
In this Q&A episode, I answer 10 common questions about detraining, muscle loss, strength loss, training breaks, and what happens when life gets in the way of your fitness routine.

🚀 Work With Me
Book a Consultation Call • 1:1 Online Coaching
🎯 Start Free
14-Day Fat Loss Kick-Starter • Free Fitness Guides
📘 Read My Book
Your Fat Loss Journey Starts Here
📲 Follow
Instagram • Threads • YouTube
⚒️ My Personal Toolkit
Tools I use for training, work, and daily life

Timestamps:
(00:22) What Happens When You Stop Working Out?
(00:56) How Quickly Do You Lose Muscle?
(02:59) How Much Strength Do You Lose?
(06:05) Is Cardio Enough To Maintain Muscle?
(07:23) What Happens If You Stop Lifting But Keep Eating Well?
(10:17) What Happens If You Keep Lifting But Stop Tracking Calories?
(12:47) Can You Take A Month Off Without Ruining Progress?
(14:43) How Long Does It Take To Regain Results?
(17:28) What’s The Minimum Needed To Maintain Muscle?
(18:59) Is Inconsistent Training Better Than Stopping Completely?
(19:34) Biggest Mistakes When Returning To The Gym
(24:02) Final Thoughts: How Quickly Do You Lose Fitness After Stopping
...more
25min
June 23, 2026 Are You Making Fat Loss More Complicated Than It Needs To Be?
You know protein matters. You know strength training works. You've downloaded the apps, watched the videos, and probably restarted your fitness journey more times than you'd like to admit. So why does progress still feel harder than it should?

🚀 Work With Me
Book a Consultation Call • 1:1 Online Coaching
🎯 Start Free
14-Day Fat Loss Kick-Starter • Free Fitness Guides
📘 Read My Book
Your Fat Loss Journey Starts Here
📲 Follow
Instagram • Threads • YouTube
⚒️ My Personal Toolkit
Tools I use for training, work, and daily life

Timestamps:
(00:18) Introduction: Why Smart People Struggle With Fat Loss
(01:20) How Do I Know If I'm Overthinking Fat Loss?
(03:05) Do I Need To Track Calories Forever?
(05:22) How Often Should I Change My Workout Programme?
(07:04) Am I Wasting Time If I'm Not Doing The Perfect Workout Split?
(08:10) Do I Need Supplements To Get Lean?
(10:09) Should I Wait Until Life Calms Down Before Focusing On Fat Loss?
(12:41) How Many Metrics Should I Actually Be Tracking?
(15:22) Why Do I Keep Restarting Every Few Months?
(18:01) How Long Should I Stick With Something Before Deciding It Isn't Working?
(19:26) What's The One Thing Most People Are Overcomplicating About Fat Loss?
(21:24) Final Thoughts & Free 14-Day Fat Loss Kickstarter
...more
23min
June 16, 2026 My Biggest Collectables Wins, Mistakes & Regrets
In this Q&A episode, I answer 10 questions about the world of collecting, including trading cards, football stickers, Pokémon, grading, card shows, World Cup collectibles, investing, collecting mistakes, and the future of the hobby.
I discuss what got me back into collecting as an adult, the collectibles I regret not buying, the best deals I've found, whether card shows are still worth attending, and why I believe some areas of the hobby may still be undervalued.

🚀 Work With Me
Book a Consultation Call • 1:1 Online Coaching
🎯 Start Free
14-Day Fat Loss Kick-Starter • Free Fitness Guides
📘 Read My Book
Your Fat Loss Journey Starts Here
📲 Follow
Instagram • Threads • YouTube
⚒️ My Personal Toolkit
Tools I use for training, work, and daily life

Timestamps:
(00:20) The Truth About Collecting in 2026: Introduction
(01:39) What Got You Back Into Collecting As An Adult?
(04:39) Are World Cup Collectibles The Most Underrated Area Of The Hobby?
(06:54) What Collectible Do You Regret Not Buying The Most?
(08:16) What's The Best Deal You've Ever Found On A Collectible?
(09:51) What's The Biggest Collecting Mistake You've Ever Made?
(11:38) Are Card Shows Better Than Buying Online?
(12:38) Are Modern Pokémon Products A Good Long-Term Hold?
(15:16) Are Football Stickers Undervalued Compared To Football Cards?
(16:54) If You Could Only Collect One Category For The Next Decade, What Would It Be?
(18:10) What Area Of Collecting Are People Sleeping On Right Now?
(19:01) Final Thoughts: Football Cards, Pokémon & The Future of Collecting
...more
21min
June 09, 2026 Can You Build Muscle After 30?
In this episode, I answer 10 common questions about building muscle after 30, including recovery, strength training, consistency, busy adult life, and whether it’s actually harder to get in shape as you get older.
I discuss common mistakes that make people feel physically older than they should, whether training needs to change after 30, how recovery and lifestyle impact muscle growth, and whether it’s too late to make serious progress if you’ve restarted your fitness journey multiple times.

🚀 Work With Me
Book a Consultation Call • 1:1 Online Coaching
🎯 Start Free
14-Day Fat Loss Kick-Starter • Free Fitness Guides
📘 Read My Book
Your Fat Loss Journey Starts Here
📲 Follow
Instagram • Threads • YouTube
⚒️ My Personal Toolkit
Tools I use for training, work, and daily life

Timestamps:
(00:14) Introduction: Building Muscle After 30 Explained
(01:08) Can You Actually Build Muscle After 30?
(02:25) Is Building Muscle After 30 Slower Than In Your 20s?
(04:48) What Mistakes Make People Feel “Old” Physically?
(06:05) Should Training Change After 30?
(07:43) Is Recovery More Important As You Get Older?
(09:30) Can Busy Adults Still Build An Impressive Physique?
(10:51) Do You Need To Train Less Hard After 30?
(11:52) What’s More Important After 30: Training, Nutrition, or Recovery?
(13:27) Is It Too Late To Get In Shape If You’ve Restarted Multiple Times?
(14:11) What Would You Tell Your Younger Self About Building Muscle?
(20:44) Conclusion: The Truth About Building Muscle After 30
...more
22min
June 02, 2026 Why You Keep Changing Workout Plans
In this episode, I answer 10 common questions about changing workout plans, program hopping, and why so many people struggle to stay consistent with strength training long enough to see progress.
I talk about how often you should actually change your workout routine, why over-optimising might sabotage your results, what metrics genuinely matter, and why simple programs often outperform constantly changing “perfect” ones.

🚀 Work With Me
Book a Consultation Call • 1:1 Online Coaching
🎯 Start Free
14-Day Fat Loss Kick-Starter • Free Fitness Guides
📘 Read My Book
Your Fat Loss Journey Starts Here
📲 Follow
Instagram • Threads • YouTube
⚒️ My Personal Toolkit
Tools I use for training, work, and daily life

Timestamps:
(00:12) Introduction: How Long Should You Stick to a Workout Plan
(04:56) How Long Should You Stick to a Workout Program?
(07:56) Why Program Hopping Kills Progress
(09:09) When Should You Actually Change Exercises?
(11:58) Are You Over-Optimising Your Fitness Routine?
(13:18) How Do You Know a Workout Plan Is Working?
(14:30) Is Boredom a Valid Reason to Change Programs?
(15:45) What Should You Actually Track in the Gym?
(17:14) What Matters Most in the Gym?
(18:25) Why Simple Workout Plans Often Work Best
(19:35) Why Most People Quit Before Progress Compounds
(21:15) Episode Conclusion: Why Most People Never Stick to a Workout Program
...more
22min
May 26, 2026 Do You Need to Train to Failure to Build Muscle?
In this episode, I answer 10 common questions about training close to failure—one of the most misunderstood topics in strength training and muscle growth.
I cover what “training to failure” actually means, whether beginners should do it, how close to failure you really need to train for muscle growth, why many people underestimate workout intensity, and whether pushing every set to the limit is actually helping or hurting your progress.

🚀 Work With Me
Book a Consultation Call • 1:1 Online Coaching
🎯 Start Free
14-Day Fat Loss Kick-Starter • Free Fitness Guides
📘 Read My Book
Your Fat Loss Journey Starts Here
📲 Follow
Instagram • Threads • YouTube
⚒️ My Personal Toolkit
Tools I use for training, work, and daily life

Timestamps:
(01:31) What Training to Failure Actually Means
(03:08) Do You Need to Train to Failure to Build Muscle?
(05:50) Should Beginners Train to Failure?
(07:51) What 1–2 Reps in Reserve Actually Feels Like
(10:04) Why Most People Underestimate Workout Intensity
(13:24) The Best Exercises to Train to Failure On
(15:01) Exercises That Probably Shouldn’t Go to Failure
(17:35) Does Training to Failure Increase Injury Risk?
(20:58) Can You Build Muscle Without Training to Failure?
(22:53) How Often Should You Train to Failure?
(24:33) Ending of Training to Failure Explained Episode
...more
28min
May 19, 2026 Marvel, Travel & Life in the U.S. (ft. Austin Chan)
In this episode of The Leo Alves Podcast, I’m joined by Austin Chan for a wide-ranging conversation covering fitness, travel, American culture, entrepreneurship, Marvel, and life in New York City.
We discuss everything from the downfall of the MCU and the greatness of Daredevil, to travelling abroad, American healthcare, work/life balance in the USA, and what Austin has learned from experiencing different cultures outside of America.

🔗 Austin's Links
Instagram • YouTube
🚀 Work With Me
Book a Consultation Call • 1:1 Online Coaching
🎯 Start Free
14-Day Fat Loss Kick-Starter • Free Fitness Guides
📘 Read My Book
Your Fat Loss Journey Starts Here
📲 Follow
Instagram • Threads • YouTube
⚒️ My Personal Toolkit
Tools I use for training, work, and daily life

Timestamps:
(00:46) Who is Austin Chan?
(01:15) Austin’s favourite Marvel character
(03:00) Austin and Leo’s problem with the MCU
(08:00) The greatness of the Daredevil series
(09:35) Spider Man Noir releasing
(12:29) Austin’s trip to Colombia
(15:20) London being a diverse food city
(18:10) Austin’s observations of going abroad versus the USA
(23:35) The work/life balance in the USA
(27:06) Austin’s opinion on American healthcare
(31:13) What Austin appreciates more about the USA after travelling
(33:39) The entrepreneurial mindset being less common in the UK
(36:47) Austin’s favourite thing about living in New York City
(39:02) Where to keep in touch with Austin Chan
...more
40min
May 12, 2026 Why Calorie Tracking Works For Some People (But Not Others)
In this episode, I answer 10 honest questions about calorie tracking, fat loss, and why so many people struggle to stay consistent with nutrition.
I cover whether you really need to track calories to lose weight, if calorie tracking is becoming obsessive, the biggest beginner mistakes people make, why some people succeed while others still struggle, and what actually happens after you stop tracking.

🚀 Work With Me
Book a Consultation Call • 1:1 Online Coaching
🎯 Start Free
14-Day Fat Loss Kick-Starter • Free Fitness Guides
📘 Read My Book
Your Fat Loss Journey Starts Here
📲 Follow
Instagram • Threads • YouTube
⚒️ My Personal Toolkit
Tools I use for training, work, and daily life

Timestamps
(00:46) 10 Honest Answers About Calorie Tracking
(04:42) Do I Really Need To Track Calories To Lose Fat?
(06:37) Is Calorie Tracking Becoming Obsessive?
(08:18) What Calorie Tracking Taught Me Personally
(09:14) Why People Quit Tracking After A Few Weeks
(11:52) Eating Out, Social Life And Calorie Tracking
(13:16) Foods That Shock People When They Track
(14:06) How Accurate Calorie Tracking Needs To Be
(17:46) Why Tracking Works For Some But Not Others
(19:00) Biggest Calorie Tracking Mistakes Beginners Make
(21:01) What Happens After You Stop Tracking Calories
(23:22) Final Thoughts And Next Steps
...more
24min
May 05, 2026 Fat Loss Q&A: Plateaus, Cardio & Busy Schedules
In this Q&A episode, I answer 15 questions on fat loss, consistency, workout structure, and fitness. I cover how to know if your fat loss phase is working, what to do when progress stalls, and how to stay consistent when life gets busy. I also break down why you might not be losing weight—even if you’re eating “healthy”—and how to build a routine that lasts. You’ll also get practical advice on workout splits, cardio for fat loss, and how long your sessions should be, along with a realistic look at what sustainable fitness actually looks like.

🚀 Work With Me
Book a Consultation Call • 1:1 Online Coaching
🎯 Start Free
14-Day Fat Loss Kick-Starter • Free Fitness Guides
📘 Read My Book
Your Fat Loss Journey Starts Here
📲 Follow
Instagram • Threads • YouTube
⚒️ My Personal Toolkit
Tools I use for training, work, and daily life

Timestamps:
(00:19) A Personal Update
(06:34) How Do I Know If My Fat Loss Phase Is Working?
(08:19) How Do I Stay Consistent When Life Gets Busy?
(10:37) Childhood Game That Wouldn’t Hit The Same Today
(12:36) What To Do When Progress Stalls
(14:42) Eating Out & Fat Loss
(16:27) Anime Worth The Hype (And Not)
(17:55) Why You’re Not Losing Weight Eating “Healthy”
(18:56) Building A Routine That Lasts
(19:37) Lesson Learned Too Late
(22:10) Best Workout Split For Busy Schedules
(23:16) Do You Need Cardio To Lose Fat?
(23:51) Something You No Longer Care About
(24:34) How Long Should Workouts Be?
(25:15) Game/Show You’d Experience Again
(25:56) What Sustainable Fitness Actually Looks Like
...more
31min
April 08, 2026 Can You Build Muscle Without Gaining Fat? (Q&A)
In this Q&A episode, I answer the most common questions around building muscle without gaining unnecessary fat. From calorie surpluses and protein intake to training mistakes and body recomposition, I break down what matters if you want to stay lean while making progress in the gym.

🚀 Work With Me
Book a Consultation Call • 1:1 Online Coaching
🎯 Start Free
14-Day Fat Loss Kick-Starter • Free Fitness Guides
📘 Read My Book
Your Fat Loss Journey Starts Here
📲 Follow
Instagram • Threads • YouTube
⚒️ My Personal Toolkit
Tools I use for training, work, and daily life

Timestamps:
(00:38) Introduction
(02:06) Can you actually build muscle without gaining fat?
(04:22) Do You Need a Calorie Surplus to Build Muscle?
(06:40) How Much Fat Gain Is Normal?
(10:03) How to Tell If You’re Gaining Muscle or Fat
(14:46) What Should Your Calorie Surplus Be?
(15:40) How Important Is Protein for Lean Muscle Gain?
(16:55) Training Mistakes That Lead to Fat Gain
(21:21) Should You Bulk, Cut, or Recomp?
(22:30) Final Thoughts & Key Takeaways
...more
25min

FAQs about The Leo Alves Podcast:

How many episodes does The Leo Alves Podcast have?

The podcast currently has 271 episodes available.

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The Leo Alves Podcast

FAQs about The Leo Alves Podcast:

How many episodes does The Leo Alves Podcast have?

The Leo Alves Podcast episodes:

FAQs about The Leo Alves Podcast:

How many episodes does The Leo Alves Podcast have?