The Leo Alves Podcast

If you only had 3 hours a week to work on your fitness, what should you actually prioritise? In this episode, I break down exactly how I’d structure those 3 hours to get stronger, build muscle, improve fitness and support fat loss without overcomplicating things. I cover full-body strength training, progressive overload, cardio, daily movement, protein, calories, recovery and why you probably need less exercise than you think to make solid progress.

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Timestamps:
(00:14) Sick Week and Rest Lesson
(02:41) Consistency and Backlog Plug
(03:22) Spotify Reviews Request
(04:06) Define Getting Fit
(05:03) Prioritise Strength Training
(06:26) Full Body Split Setup
(08:16) Compound Movement Patterns
(09:16) Progressive Overload Basics
(11:47) Stop Switching Exercises
(12:46) Train Hard Not Max
(14:55) Daily Movement Outside Gym
(17:57) Cardio in Small Doses
(19:12) Nutrition Calories Protein
(20:54) Boring Repeatable Plan
(23:06) Long Term Progress Mindset
(24:30) Wrap Up and Final Ask

In this episode, I explain how to find your maintenance calories, manage scale fluctuations, stop tracking without losing control and prevent your weight from gradually creeping back up.

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"Your Fat Loss Journey Starts Here" Book
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Tools I Use for Training, Work, and Daily Life

Timestamps:
(00:30) Maintaining After Fat Loss
(02:23) Why The Journey Continues
(03:24) Maintenance Is A Skill
(05:42) Reverse Dieting Debate
(09:14) Finding Maintenance Calories
(11:09) Scale Spikes Explained
(12:24) Use A Weight Range
(13:55) How Often To Weigh
(17:19) Habits To Keep
(18:58) Tracking Calories Long Term

In this episode, I share 10 things I wish I’d understood earlier—from keeping workouts simple and learning how hard to actually train, to setting realistic expectations, doing cardio year-round and training for more than just looking better.

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1:1 Online Coaching
14-Day Fat Loss Kick-Starter
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"Your Fat Loss Journey Starts Here" Book
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Tools I Use for Training, Work, and Daily Life

Timestamps:
(00:38) Intro: What I Wish I Knew When I Started Working Out
(03:04) Track Your Workouts Properly
(07:16) Focus on Getting Stronger
(11:33) Learn How Hard to Actually Train
(18:08) Keep Your Workouts Simple
(20:42) Take Recovery Seriously
(24:13) Do Cardio Year-Round
(27:53) Stop Trying to Eat Perfectly
(29:50) Stop Wasting Money on Fitness Stuff
(31:48) Set Realistic Expectations for Progress
(35:46) Train for More Than Just Looking Better
(37:34) Conclusion: 10 Things I’d Do Differently If I Started Working Out Again

Are you overthinking your workouts, diet and fat loss? In this episode, I break down 10 fitness topics that get far more attention than they deserve—from finding the “optimal” exercise and changing your programme too often, to meal frequency, clean eating, soreness, sweating and calorie burn.

Book a Consultation Call
1:1 Online Coaching
14-Day Fat Loss Kick-Starter
Free Fitness Guides
"Your Fat Loss Journey Starts Here" Book
Instagram
Threads
YouTube
Tools I Use for Training, Work, and Daily Life

Timestamps:
(00:29) Introduction: 10 Things That Matter Less Than You Think for Fitness
(04:54) The obsession with finding the “optimal” exercise
(07:26) Constantly changing your programme
(09:21) Morning vs evening workouts
(12:44) Trying to maximise calorie burn during your workout
(15:27) How sore you are after training
(17:53) How much you sweat during a workout
(19:28) Whether you eat 3, 4, 5 or 6 meals per day
(21:18) Whether individual foods are “good” or “bad”
(23:05) Eating “clean”
(25:14) Going over your calorie target for a day
(27:53) Conclusion: 10 Fitness Mistakes You’re Overthinking

If you feel like you’re doing everything right but still not losing weight, this episode breaks down 13 common reasons your fat loss may have stalled. I cover calorie deficits, weekend overeating, inaccurate tracking, exercise calories, daily steps, water retention, inconsistent weigh-ins and more.

Book a Consultation Call
1:1 Online Coaching
14-Day Fat Loss Kick-Starter
Free Fitness Guides
"Your Fat Loss Journey Starts Here" Book
Instagram
Threads
YouTube
Tools I use for training, work, and daily life

Timestamps:
(00:30) Intro: Why You’re Not Losing Weight Even Though You’re Doing Everything Right
(02:21) You’re not actually in a consistent calorie deficit
(05:22) Your weekends are wiping out your weekday deficit
(08:17) You’re underestimating calories without realising it
(10:20) Your portions have gradually crept up
(12:12) “Healthy” food doesn’t automatically mean fat loss
(14:39) You’re eating back your exercise calories
(16:48) You’re overestimating how many calories exercise burns
(20:49) Your daily activity and steps are lower than you think
(22:05) Your old calorie target may no longer work
(23:35) You’re less consistent than you think
(27:00) Your weigh-ins are too inconsistent
(30:28) You’re judging progress too quickly
(31:38) Water retention may be hiding your fat loss
(32:13) Conclusion: Doing everything right but still not losing weight

In this Q&A episode, I break down aggressive fat loss.

What it actually means, how much weight you can realistically lose per week, whether rapid weight loss is unhealthy, and who a more aggressive approach may—or may not—be suitable for.

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1:1 Online Coaching
14-Day Fat Loss Kick-Starter
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"Your Fat Loss Journey Starts Here" Book
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Tools I use for training, work, and daily life

Timestamps:
(00:15) The Fat Loss Sprint
(03:55) What counts as aggressive fat loss?
(06:23) How much weight should you lose per week?
(09:09) Is losing weight quickly unhealthy?
(11:27) Who is aggressive fat loss suitable for?
(15:34) Who should avoid aggressive fat loss?
(17:04) How low should your calories go?
(19:16) Can you maintain muscle while losing weight quickly?
(20:32) How do you deal with hunger during a calorie deficit?
(21:40) How long should an aggressive fat loss phase last?
(24:33) How do you avoid regaining the weight afterwards?
(26:19) Conclusion: How Much Weight Should You Lose Per Week?

Fitness advice changes as you gain more experience, coach more people and realise that a lot of things aren’t as black and white as they first seemed. In this episode, I break down eight fitness beliefs I’ve changed my mind about, including aggressive fat loss, using cardio for weight loss, training to failure, IIFYM, tracking macros and over-optimising your workout 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

(00:18) Introduction: Fat Loss & Training Advice I’ve Changed

Working shifts can make losing fat, eating well, training consistently and getting enough sleep far more difficult than it is for someone working a predictable nine-to-five schedule.

In this episode, I answer 10 common questions about fat loss and fitness for shift workers, including whether eating during a night shift causes weight gain, how to structure your meals around early, late and rotating shifts, when you should train, how to manage hunger and what to do when you’re too exhausted to complete your planned workout.

🚀 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:

In this episode, I answer 10 questions about weekend eating and fat loss, including whether two days of overeating can undo five days in a calorie deficit, why body weight rises after weekends, and how to handle meals out, alcohol and social events without constantly restarting every Monday.

🚀 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:

A Q&A about hunger during fat loss, covering calorie deficits, appetite control, protein, fibre, filling foods, meal timing, evening hunger, sleep, stress, diet breaks and how to know when your diet is too aggressive.

🚀 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: