The Leo Alves Podcast

Leo Alves
  • 5.0 (4)
  • Fitness

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, nutrition, habits, mindset, and the lessons I've learned from coaching, travelling the world, collecting cards, and making plenty of mistakes along the way.

  1. 4d ago

    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 MeBook a Consultation Call • 1:1 Online Coaching 🎯 Start Free14-Day Fat Loss Kick-Starter • Free Fitness Guides 📘 Read My BookYour Fat Loss Journey Starts Here 📲 FollowInstagram • Threads • YouTube ⚒️ My Personal ToolkitTools 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

    20 min

  2. Jun 9

    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 MeBook a Consultation Call • 1:1 Online Coaching 🎯 Start Free14-Day Fat Loss Kick-Starter • Free Fitness Guides 📘 Read My BookYour Fat Loss Journey Starts Here 📲 FollowInstagram • Threads • YouTube ⚒️ My Personal ToolkitTools 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

    21 min

  3. Jun 2

    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 MeBook a Consultation Call • 1:1 Online Coaching 🎯 Start Free14-Day Fat Loss Kick-Starter • Free Fitness Guides 📘 Read My BookYour Fat Loss Journey Starts Here 📲 FollowInstagram • Threads • YouTube ⚒️ My Personal ToolkitTools 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

    22 min

  4. May 26

    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 MeBook a Consultation Call • 1:1 Online Coaching 🎯 Start Free14-Day Fat Loss Kick-Starter • Free Fitness Guides 📘 Read My BookYour Fat Loss Journey Starts Here 📲 FollowInstagram • Threads • YouTube ⚒️ My Personal ToolkitTools 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

    27 min

  5. May 19

    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 MeBook a Consultation Call • 1:1 Online Coaching 🎯 Start Free14-Day Fat Loss Kick-Starter • Free Fitness Guides 📘 Read My BookYour Fat Loss Journey Starts Here 📲 FollowInstagram • 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

    40 min

  6. May 12

    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 MeBook a Consultation Call • 1:1 Online Coaching 🎯 Start Free14-Day Fat Loss Kick-Starter • Free Fitness Guides 📘 Read My BookYour Fat Loss Journey Starts Here 📲 FollowInstagram • Threads • YouTube ⚒️ My Personal ToolkitTools 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

    24 min

  7. May 5

    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 MeBook a Consultation Call • 1:1 Online Coaching 🎯 Start Free14-Day Fat Loss Kick-Starter • Free Fitness Guides 📘 Read My BookYour Fat Loss Journey Starts Here 📲 FollowInstagram • Threads • YouTube ⚒️ My Personal ToolkitTools 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

    30 min

  8. Apr 8

    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 MeBook a Consultation Call • 1:1 Online Coaching 🎯 Start Free14-Day Fat Loss Kick-Starter • Free Fitness Guides 📘 Read My BookYour Fat Loss Journey Starts Here 📲 FollowInstagram • Threads • YouTube ⚒️ My Personal ToolkitTools 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

    25 min
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Ratings & Reviews

5
out of 5
4 Ratings

About

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, nutrition, habits, mindset, and the lessons I've learned from coaching, travelling the world, collecting cards, and making plenty of mistakes along the way.

Information

  • Creator
    Leo Alves
  • Years Active
    2020 - 2026
  • Episodes
    269
  • Rating
    Explicit
  • Copyright
    © 2020, Leo Alves, Kairos Online
  • Show Website
    The Leo Alves Podcast