The Leo Alves Podcast

Leo Alves
  • 5.0 (4)
  • Fitness

Fitness advice is everywhere. Most of it either overcomplicates things or pretends getting in shape is the only thing you have going on in your life. This podcast is the opposite. I talk about getting leaner, getting stronger, eating better, building habits that stick, and navigating all the messy stuff in between—based on what I’ve learned through years of coaching, formal education, and figuring plenty of it out myself. Sometimes, we’ll even wander outside of fitness too!

  1. 10h ago

    Why You’re Not Losing Weight: 13 Reasons Fat Loss Has Stalled

    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.   Get on the Priority List for The Fat Loss SprintBook a Consultation Call1:1 Online Coaching14-Day Fat Loss Kick-StarterFree Fitness Guides"Your Fat Loss Journey Starts Here" BookInstagramThreadsYouTubeTools 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

  2. Aug 25

    How Fast Should You Lose Weight? Aggressive Fat Loss Q&A

    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.   Get on the Priority List for The Fat Loss SprintBook a Consultation Call1:1 Online Coaching14-Day Fat Loss Kick-StarterFree Fitness Guides"Your Fat Loss Journey Starts Here" BookInstagramThreadsYouTubeTools 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?

  3. Aug 18

    Fitness Advice I’ve Changed My Mind About

    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 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   (00:18) Introduction: Fat Loss & Training Advice I’ve Changed (01:54) I used to be big on IIFYM (07:20) Do you really need to track all your macros? (10:27) Why I changed my mind about aggressive fat loss (15:30) Cardio for fat loss has a time and place (18:20) Do you need to make up for overeating? (20:43) Do you need to train to failure to build muscle? (23:58) Simple training plans vs over-optimisation (26:41) Why you eventually need to stop learning and start doing (28:25) Fitness Advice I No Longer Agree With: Final thoughts

  4. Aug 11

    The Shift Worker’s Guide to Fat Loss and Fitness

    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 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: (00:30) Why conventional fitness advice fails shift workers (02:33) Can you lose fat while working shifts? (03:57) Should meals follow the clock or your waking hours? (06:29) Does eating during the night cause fat gain? (08:49) How to structure meals around changing shifts (11:26) What food should you bring to work? (14:37) Should you train before or after your shift? (16:11) What if you’re too tired to train? (18:04) How to use caffeine without destroying your sleep (19:43) Should calories change between shifts and days off? (21:55) How to stay consistent with a changing rota

  5. Jul 28

    Are Your Weekends Ruining Your Fat Loss Progress?

    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 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: (00:17) Introduction: Are weekends ruining your fat loss? (03:18) Can two bad days really undo five good days? (06:06) Why does your weight increase after the weekend? (07:33) Is a Monday scale increase actually body fat? (09:00) Should you save calories for the weekend? (12:25) One relaxed meal or an entire relaxed day? (14:50) Does alcohol make fat loss harder? (17:20) How to manage restaurant meals without perfect tracking (19:00) Should you skip breakfast before a night out? (20:35) Why are you hungrier at weekends? (21:50) What should you do after an overeating weekend? (23:30) Final thoughts: Can Two Bad Days Undo Five Good Days of Dieting?

  6. Jul 21

    Why Am I Always Hungry While Dieting?

    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 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: (00:30) Why Am I Always Hungry While Dieting? (01:31) Is Hunger Normal During Weight Loss? (03:51) How Much Hunger Is Normal in a Calorie Deficit? (04:56) Signs Your Calorie Deficit Is Too Aggressive (06:35) Why Some Foods Keep You Fuller for Longer (09:36) Protein, Fibre and High-Volume Foods for Hunger (10:59) Does Meal Timing Help Control Hunger? (13:05) Why You Feel Hungrier at Night (14:15) How Sleep, Stress and Boredom Affect Appetite (17:13) Why Hunger Increases After Several Weeks of Dieting (19:07) When to Take a Diet Break or Maintenance Phase (21:13) How to Control Hunger While Losing Weight: Conclusion

  7. Jul 14

    My Current Workout Routine, Nutrition, BJJ & Injury Update

    It’s been a while since I gave a proper update on my own fitness, training and life—so that’s exactly what this episode is. I answer 15 questions covering my current workout routine, recovering from tennis elbow, returning to Brazilian Jiu-Jitsu, cardio, calorie tracking, nutrition and whether I’m currently trying to lose fat, build muscle or maintain.   🚀 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: (01:44) My Current Training and Fitness Update (02:46) What Has Changed in My Life Recently? (05:00) Recovering From Tennis Elbow (06:38) Am I Losing Fat or Building Muscle? (08:05) My Trading Card Collection (09:44) Returning to Brazilian Jiu-Jitsu (11:08) Am I Tracking Calories? (11:53) What I’m Changing With My Content (12:57) My Current Cardio Routine (13:59) The Exercise I’m Most Pleased With (14:55) What I’ve Been Watching and Playing (17:33) How I Continued Training While Injured (19:39) What My Nutrition Currently Looks Like (21:27) What I’m Working Toward Outside the Gym (22:15) What This Injury Has Taught Me

  8. Jul 7

    Can You Build Muscle at Home? (Q&A)

    Can you really build muscle from home, or is a gym membership essential? In this Q&A episode, I answer 10 of the most common questions about building muscle at home, including whether bodyweight exercises and resistance bands are enough, the minimum equipment you need, how to progressively overload without heavy weights, and when joining a gym actually becomes worthwhile.   🚀 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: (00:18) Introduction (03:34) Can You Build the Same Amount of Muscle at Home as in a Gym? (04:59) What's the Minimum Equipment You Actually Need? (06:12) Can You Build Muscle Using Just Your Bodyweight? (07:45) Are Resistance Bands Good Enough for Building Muscle? (09:43) Which Muscle Groups Are Hardest to Train at Home? (13:08) How Do You Progressively Overload Without More Weight? (15:02) How Many Days Per Week Should You Train at Home? (16:04) What's the Biggest Mistake People Make with Home Workouts? (17:55) When Does a Gym Become Worth Joining? (19:23) Who Should Train at Home—and Who Probably Shouldn't? (20:48) Final Thoughts

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Ratings & Reviews

5
out of 5
4 Ratings

About

Fitness advice is everywhere. Most of it either overcomplicates things or pretends getting in shape is the only thing you have going on in your life. This podcast is the opposite. I talk about getting leaner, getting stronger, eating better, building habits that stick, and navigating all the messy stuff in between—based on what I’ve learned through years of coaching, formal education, and figuring plenty of it out myself. Sometimes, we’ll even wander outside of fitness too!

Information

  • Creator
    Leo Alves
  • Years Active
    2020 - 2026
  • Episodes
    279
  • Rating
    Explicit
  • Copyright
    © 2020, Leo Alves, Kairos Online
  • Show Website
    The Leo Alves Podcast

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