Lee Hayward's Total Fitness Bodybuilding

Lee Hayward
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Welcome to the Total Fitness Bodybuilding Podcast with Lee Hayward and Jeff Samataro. Since 1997 Lee Hayward's Total Fitness Bodybuilding has been online helping guys to build muscle, lose fat, and become the best version of themselves. The goal of this podcast is to provide you with real world practical fitness and nutrition advice to look your best, improve your health, and feel confident in your own skin so you can live life to the fullest without having your body holding you back from doing the things you want to do.

  1. FBB Pro at 47: Training Smarter, Longevity & Bodybuilding After 40

    5D AGO

    FBB Pro at 47: Training Smarter, Longevity & Bodybuilding After 40

    In this episode of the Total Fitness Bodybuilding Podcast, I sit down with my good friend Zaid Adamo, an IFBB Pro Bodybuilder who earned his pro card at age 47 - proving that elite results aren't just reserved for the young. Zaid shares his full journey through the sport of bodybuilding, from humble beginnings and early competitions in Iraq, to working his way through the amateur ranks, moving to Canada, and ultimately achieving his lifelong goal of becoming an IFBB Pro Bodybuilder later in life. We take a deep dive into how training approaches evolve from your teens, 20s, and 30s to training after 40 - and why respecting your body, focusing on recovery, longevity, and joint health becomes more important than ego lifting as you age. We also break down: The key differences between bodybuilding and powerlifting. How training goals, volume, and intensity differ between the two. What everyday lifters can apply from each training style. Finally, we tackle a topic that's often avoided or oversimplified: Performance Enhancing Drugs in Bodybuilding. We discuss: Natural vs enhanced bodybuilding. The role PEDs play at higher levels of the sport. How PED usage has changed over the years. The pros, cons, and serious safety considerations. Why drugs alone can't replace discipline, structure, and years of consistent training. Whether you're a competitive bodybuilder, a recreational gym-goer, or a man over 40 looking to lose fat, build muscle, and train smarter for the long haul - this is one episode that delivers real-world lessons you can actually apply. This conversation is about longevity, consistency, and getting better with age. ================== If you have any questions or if you'd like to learn more about one-on-one Fitness & Nutrition Coaching Programs you can schedule in for a Free Strategy Session Coaching Call with Lee at: https://www.leehayward.com/call E-mail: leehayward.com@gmail.com Please friend me on Facebook at: https://www.facebook.com/lee.hayward Download a Free Copy of my Ripped After 40 PDF Program. This is the exact system that I used to lose my gut, get rid of the Dad Bod, and get back in shape after I became a father in my 40's: https://leehayward.com/blog/ripped-after-40-ebook Websites: https://www.LeeHayward https://www.MuscleAfter40Blueprint.com

    1h 25m
  2. Why Most New Year's Fitness Goals Are Doomed to Fail

    JAN 9

    Why Most New Year's Fitness Goals Are Doomed to Fail

    Most New Year's resolution fitness goals fail - not because you're lazy, unmotivated, or lacking willpower... But because the goals were doomed to fail right from the start. Every January, people get all full of piss and vinegar and try to change everything at once: Workout every day. Follow the perfect diet. Get that perfect sleep score. Zero bad habits. All-or-Nothing. And that approach almost always collapses under its own weight. In this episode, you're going to learn: ✔️ Why setting too many goals kills momentum before it ever has a chance to build ✔️ Why outcome-based goals like "lose 50 pounds," "quit smoking," or "win the competition" feel motivating - but actually lead to frustration and burnout ✔️ How perfectionist rules and "never miss" thinking are quietly sabotaging your progress ✔️ A smarter "do it for today" approach that focuses on actions you can control - and habits you can repeat Instead of chasing extremes, we focus on how: • Doing less can actually help you achieve more • Building better habits beats chasing perfect outcomes • Making daily decisions you can realistically follow through on This episode is about letting go of extreme all-or-nothing thinking... And stopping the fantasy that life won't get messy - because it will. You will fall off track from time to time. The key is having a plan for how you respond when that happens. Learn how to optimize your results this year by focusing on being consistently good - rather than occasionally great. If you want 2026 to be different - not just for a few weeks, but for the entire year and beyond - this is where it starts. ============= Got Questions, Feedback, or Inquiries - email: leeh@leehayward.com

    47 min
  3. How to Build Real Strength Without Breaking Your Body

    12/03/2025

    How to Build Real Strength Without Breaking Your Body

    In this episode of the Total Fitness Bodybuilding Podcast, we break down 5 powerful mindset shifts that will help you Train Smarter - NOT Harder. Most men don't struggle with their workouts because of a lack of effort... They struggle because they're following an approach that stops working once you hit your 40s and beyond. Today, you'll learn how to train effectively without burnout, restrictive dieting, or beating your body into the ground. Here's what we cover: 🧠 Mindset Shift #1 - Good Enough, and Good Enough Consistently Progress isn’t about perfection - it's about persistence. Small, consistent actions win every time. 🥩 Mindset Shift #2 - Eat More to Burn More Stop starving yourself. Nourish your body on the cellular level so you can perform, recover, and burn fat more effectively. 🏋️‍♂️ Mindset Shift #3 - Train Smarter, Not Harder "No pain, no gain" is outdated. Purposeful training builds you up - whereas pushing beyond your limits only breaks you down. 🧬 Mindset Shift #4 - You're Not Past Your Prime Your best years aren't behind you. Men over 40 can build muscle, strength, and confidence - when they train with purpose, not ego. 🤝 Mindset Shift #5 - Fitness Isn't a Solo Sport You don't rise to the level of your goals - you fall to the level of your systems and support. Stop trying to do everything alone. If you're ready to build a leaner, stronger, healthier body for life, these 5 mindset shifts will change everything. If you'd like to learn more about the Muscle After 40 Blueprint Program, you can download a Free PDF ebook that explains the entire system including our 3 phase method for achieving a lean body re-composition at: https://leehayward.com/blog/muscle-after-40 E-mail: lee@leehayward.com Join the Total Fitness Bodybuilding Facebook Group at: https://www.facebook.com/groups/total.fitness.bodybuilding Download a Free Copy of my Ripped After 40 PDF Program. This is the exact system that I used to lose my gut and get back in shape after I became a father in my 40's: https://leehayward.com/blog/ripped-after-40-ebook Websites: https://www.LeeHayward https://www.MuscleAfter40Blueprint.com

    1h 21m
  4. The Truth About Calorie Tracking, Protein, and Sustainable Fat Loss

    11/12/2025

    The Truth About Calorie Tracking, Protein, and Sustainable Fat Loss

    In this episode of the Total Fitness Bodybuilding Podcast, Lee Hayward and some of his Muscle After 40 students dive deep into the pros and cons of tracking your calories and how to reach your fat loss goals without feeling like you're constantly "on a diet." You'll learn real-world nutrition strategies that work in everyday life - whether it's family dinners, holiday meals, or eating out at restaurants - so you can stay consistent without going to extremes. Inside this episode, we discuss: ✅ When strict nutrition tracking helps - and when it can actually hold you back ✅ Why focusing on protein simplifies everything ✅ How to enjoy "off-plan" meals without guilt or setbacks ✅ The truth about caffeine, metabolism, and fat loss ✅ Why sustainable consistency always beats short-term perfection We also touch on the latest AI-powered tracking tools, flexible meal planning strategies, and simple systems for building long-term healthy eating habits that fit your lifestyle. If you've ever struggled to stick with a diet, stay consistent with tracking, or find the balance between discipline and freedom - this episode will show you how to cut through the noise and focus on what really works for lasting results. ============ If you'd like to learn more about the Muscle After 40 Blueprint Program, you can download a Free PDF ebook that explains the entire system including our 3 phase method for achieving a lean body re-composition at: https://leehayward.com/blog/muscle-after-40 E-mail: lee@leehayward.com

    1h 26m
  5. The 3 Pillars of Fitness Success to Stay in Shape for Life

    10/08/2025

    The 3 Pillars of Fitness Success to Stay in Shape for Life

    Most people can get in shape for a short-term goal - like losing weight for a wedding, getting ripped for a beach vacation, or preparing for a bodybuilding competition or sporting event... But to stay fit for life? That takes a completely different approach. In this episode of the Total Fitness Bodybuilding Podcast, you're going to learn the 3 Pillars of Fitness Success - the same principles that I've used to maintain my bodyweight under 200 lbs with visible abs for that past 7 years without any rebound weight gain or falling off track. These are the same strategies I teach my Muscle After 40 Coaching Students to help them lose fat, build muscle, and stay fit for life - long after the motivation fades. 💪 Pillar 1: Progress Over Perfection 🏁 Pillar 2: Your Race, Your Pace 🧠 Pillar 3: Mindset Is the Multiplier If you're tired of yo-yo dieting, inconsistent progress, or starting over every January, this episode will help you build a foundation to stay strong, lean, and healthy for the rest of your life. Want to learn more about the Muscle After 40 Blueprint Coaching Program? You can download a FREE Copy of the Muscle After 40 Blueprint PDF Brochure at: https://leehayward.com/blog/muscle-after-40 Join the FREE Total Fitness Bodybuilding Facebook Group at: https://www.facebook.com/groups/total.fitness.bodybuilding Follow me on Instagram at: https://www.instagram.com/leemhayward Got questions or inquires about coaching, email: Lee@LeeHayward.com

    57 min
  6. Biggest Loser vs. Real Life: Extreme Weight Loss Results

    08/29/2025

    Biggest Loser vs. Real Life: Extreme Weight Loss Results

    In this episode of the Total Fitness Bodybuilding Podcast, I'm joined by some of my Muscle After 40 Blueprint coaching students for a real talk about extreme weight loss. The inspiration for this podcast came about after watching the recent Netflix documentary "Fit for TV: The Reality of the Biggest Loser". In that documentary they pulled back the curtain on what really went on behind the scenes of the show - and why those dramatic weight loss transformations rarely lasted. Most of the contestants went right back to square one and regained all the weight back after their time on the show ended. During this podcast we dig into the truth behind crash diets, endless hours of exercise, and the all-or-nothing approach that often leads to burnout and rebound weight gain. Then we share the alternative: a slower, steadier, and more realistic path to fat loss - like what we follow inside the Muscle After 40 Blueprint Program. It may not make for flashy TV, but it's effective, sustainable, and gives you results that actually last long term. If you're tired of quick fixes and want to know how to build a lean, athletic body you can enjoy for life, this podcast episode is for you. ============== 💪 Want to learn more about the Muscle After 40 Blueprint Coaching Program? Just visit my website at: https://www.MuscleAfter40Blueprint.com ========= Got questions or inquires about coaching, email: Lee@LeeHayward.com

    59 min
  7. Focus = Progress: The Fitness Truth Nobody Tells You

    07/28/2025

    Focus = Progress: The Fitness Truth Nobody Tells You

    Are you trying to be big, strong, lean, ripped, athletic, and have marathon-level endurance... all at the same time? It's no wonder you're spinning your wheels. In this episode of the Total Fitness Bodybuilding Podcast, we're cutting through the chaos and talking about the power of focused training. If you're constantly jumping between goals without a clear direction, you're likely making minimal progress in any of them. We'll break down: ✅ Why trying to do everything at once holds you back ✅ The importance of having a singular goal ✅ How to align your training, nutrition, and recovery with your main objective ✅ What to do once you've mastered one area and how to move onto another goal Focus equals progress. It's time to stop chasing everything - and start achieving some real progress with your training. 💪 Want to learn more about the Muscle After 40 Blueprint Coaching Program? You can download a FREE Copy of the Muscle After 40 Blueprint PDF Brochure at: https://leehayward.com/blog/muscle-after-40 ========= Got questions or inquires about coaching, email:Lee@LeeHayward.com

    1h 5m
  8. The Truth About TRT & Hormone Replacement Therapy

    07/16/2025

    The Truth About TRT & Hormone Replacement Therapy

    In this episode of the Total Fitness Bodybuilding Podcast we dive deep into the truth about testosterone replacement therapy (TRT) - busting myths, sharing real experiences, and setting the record straight. My coaching student Mike Brown opens up about his personal journey with TRT, the strict medical oversight involved, and why hormones alone won't get you jacked without implementing proper diet, training, and lifestyle choices. We also discuss: ✅ How hard work still beats shortcuts — even with hormone support. ✅ How to lead your family into healthy fitness and nutrition habits without forcing it. ✅ Balancing real life with your bodybuilding and fitness goals. ✅ Effective meal prep strategies and dealing with food cravings in real world situations. ✅ Long-term goal setting, staying motivated, and respecting the process. Whether you're navigating TRT, trying to build sustainable habits, or simply want real talk about fitness, nutrition, and mindset — this episode brings honest conversations from real people who are walking the walk. 💪 Want to learn more about the Muscle After 40 Blueprint Coaching Program? You can download a FREE Copy of the Muscle After 40 Blueprint PDF Brochure at: https://leehayward.com/blog/muscle-after-40 ========= Got questions or inquires about coaching, email: Lee@LeeHayward.com

    1h 41m
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About

Welcome to the Total Fitness Bodybuilding Podcast with Lee Hayward and Jeff Samataro. Since 1997 Lee Hayward's Total Fitness Bodybuilding has been online helping guys to build muscle, lose fat, and become the best version of themselves. The goal of this podcast is to provide you with real world practical fitness and nutrition advice to look your best, improve your health, and feel confident in your own skin so you can live life to the fullest without having your body holding you back from doing the things you want to do.

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