Muscle for Life with Mike Matthews Mike Matthews

What’s the best way to boost your endurance without overtraining or getting injured?

Should you try to “hack” your physiology with hard intervals, Tabata workouts, and HIIT?

Should you mimic the training methods of famous athletes?

Or something else entirely?

In this episode, I chat with Dr. Stephen Seiler, an exercise physiologist renowned for his work studying and documenting the training practices of elite endurance athletes, including cross-country skiers, cyclists, rowers, swimmers, runners, skaters, and others, and for extracting the key principles from these training programs and adapting them for recreational athletes.

In this episode, you’ll learn . . .


The importance of endurance training for overall health and fitness
How to use optimize your endurance workouts with the “three-zone model”
The best intensity for improving your cardiovascular fitness over time
How to effectively balance the frequency, duration, and intensity of your workouts
Practical tips for setting and achieving fitness goals, such as running a 5k or 10k race
The scientific reasons for rest days
How to set up your training program for long-term enjoyment and success

And more . . .

So, whether you're aiming to enhance your cardiovascular health, set PRs in your endurance sport of choice, or simply get more out of your existing cardio routine, you want to listen to this episode.

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Timestamps:

06:13 - What are the benefits of endurance and cardiovascular training? 

11:24 - How to properly balance the frequency, duration, and intensity of your endurance workouts 

15:33 - The importance of cardiovascular training for young people 

25:01 - What is the 3-zone model? 

32:13 - What is polarized training? 

40:15 - What does programming for a 5k look like? 

45:34 - Is one interval day per week sufficient? 

46:25 - What does progression look like after one year of endurance training? 

49:14 - What is the sweet spot for marathon training? 

54:04 - A scientific argument for rest days 

58:56 - What is a suitable timeframe for someone starting endurance training to prepare for a marathon? 

01:04:29 - Why is intrinsic motivation important? How can we optimize our training plan for this?

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Mentioned on the Show:


Bigger Leaner Stronger

 Thinner Leaner Stronger 

Muscle for Life Phoenix 

Legion Diet Quiz 

Stephen Seiler Google Scholar 

Stephen Seiler Youtube

In this episode, I discuss the potential benefits of minicuts, the best alternatives to the squat and deadlift, how to overcome the fear of rejection, and lots more.



As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories.



If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode!



If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.

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Timestamps:

(2:39) Can minicuts allow you to bulk for longer?

(7:18) What are the best squat and deadlift alternatives for people with back issues?

(9:50) What’s your current training program?

(12:02) What fact about the human body amazes you daily?

(14:36) What are your thoughts on Trump running in the 2024 election?

(18:31) What are the best shoes for strength training?

(19:14) How do you overcome the fear of rejection and disappointment?

(20:43) How do you handle a lack of motivation to train?

(21:03) Should you do box squat if you already do full-range-of-motion back squats?

(22:27) What’s the best way to improve VO2 Max?

(24:37) Is lifting lighter weights at 40+ better for longevity?

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Mentioned on the Show:

Bigger Leaner Stronger

Thinner Leaner Stronger

What does it really mean to “be happy?” How do fitness, faith, relationships, and daily routines contribute to a fulfilling life? And what practical steps can you take to enhance your emotional well-being?

In this episode, I chat with Arthur Brooks, a Harvard professor, bestselling author, renowned social scientist, and expert on the science of happiness, to explore these important questions. Arthur shares insights from his extensive research and his latest book, "Build the Life You Want," offering evidence-based strategies for increasing happiness and managing stress and negative emotions effectively.

In this interview, you’ll learn . . .


The relationship between fitness and happiness
The importance of relationships in dealing with stress
How to understand and utilize negative emotions for growth
The role of faith and spirituality in happiness
Practical daily routines for enhancing happiness
Common misconceptions about happiness and how to address them
And more . . .

So, if you’re looking to understand the keys to a happier life and want actionable advice to improve your emotional well-being, click play and join the conversation.

Timestamps:

(04:39) How fitness contributes to happiness

(10:36) Strategies for managing stress

(18:28) The importance of self-management

(24:10) What does Arthur mean by "happiness is a direction, not a destination?"

(32:29) How seeking wealth and status affects happiness

(42:19) Faith, spirituality, and their impact on well-being

(44:50) The importance of daily practice and commitment

(48:11) The importance of taking action

(54:32) How personal growth can shape societal change


Mentioned on the Show:

Arthur Brooks's website

Build the Life You Want

PANAS - Free Personality Test

Thinner Leaner Stronger

Bigger Leaner Stronger

Triton

Legion Training Quiz

What are the top ten “biomarkers” that can help you predict how long and healthy your life will be? And how can you track and improve these to increase your chances of a healthier, longer life?

In this episode, I chat with Simon Hill, a physiotherapist, nutrition scientist, podcaster, and author of The Proof is in the Plants. We discuss his "Living Proof Challenge," a 12-week program aimed at fostering habits that enhance both physical and mental health, lower the risk of chronic diseases, and help you live a longer life.

In this episode, you’ll learn . . .


And more . . .

So, whether you're aiming to enhance your longevity, optimize your health, or deepen your understanding of the biomarkers that predict lifespan, this episode offers invaluable insights and practical tips.

Timestamps:

(4:20) What are the ten most important biomarkers for longevity and why do they matter?

(15:58) Are there other factors that influence fat distribution toward visceral fat?

(24:23) Does lack of sleep correlate with the accumulation of visceral fat?

(32:07) How important is cardiovascular health for longevity?

(44:18) Is it true that eating a significant amount of dietary fat can improve your hormonal profile?

(45:51) What practical steps can people take to slow cholesterol accumulation?

(48:14) The truth about seed oils

(50:45) Why is consuming large amounts of butter unhealthy?

(55:51) What is VO2 Max and why does it matter?

(01:00:09) How does strength training relate to VO2 Max?

(01:04:36) Why is blood pressure important for longevity?

(01:09:11) Should people measure APOB and VO2 Max?

(01:15:58) Where can people find you and your work?

Mentioned on the Show:

Simon’s website

Simon’s Instagram

Simon’s X

The Proof Podcast

The Proof Instagram

The Proof YouTube Channel

The Living Proof Challenge

The Legion Diet Quiz

Bigger Leaner Stronger

Legion Body Transformation Coaching

In this episode, I discuss whether you should prioritize sleep or training when sleep-deprived, shoulder impingement fixes, strategies to make stubborn muscles grow, and lots more.

As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories.

If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode!

If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.

Timestamps:

(3:41) Should I work out on 5-to-6 hours of sleep or prioritize sleep and do fewer workouts per week?

(9:28) Why is Thinner Leaner Stronger recommended for women under 40?

(10:20) I’ve been drinking salt water during my workouts. What are the signs I’m consuming too much salt?

(11:18) How can I grow stubborn muscles?

(17:40) What are your thoughts on training calves unilaterally?

(22:36) Can using an air fryer help control calorie intake?

(24:47) What’s the best way to fix shoulder impingement?

(25:52) Do you do AMRAP sets for most of your main exercises?

(28:15) I just had ACL surgery and will be sidelined for a bit. How do I maintain my muscle?

(29:00) Do you have any book recommendations on time management?

(29:35) Is it bad to do sauna after heavy lifting phases for lean gaining?

(31:31) The bar isn't touching my shins during deadlifts. Is that a problem?

(33:13) What's the best way to boost my immune system to avoid catching colds from my kids?

(35:24) Since we shouldn't eat ultra-processed foods, how healthy are whey protein and other supplements?

(40:55) Any thoughts on natural tea supplements that use ingredients like tongkat ali, boron, and magnesium?

Mentioned on the Show:


Buy Legion Pulse

Buy Legion Phoenix

Bigger Leaner Stronger

Thinner Leaner Stronger

Legion One-on-One Coaching

In this episode, I talk with Shaun, who achieved remarkable results with Legion’s body transformation coaching service.

Shaun had struggled with his weight for over a decade. But at 270 pounds, he faced a health scare that prompted him to make a serious change.

After failing to lose weight on several popular diets, Shaun discovered Bigger Leaner Stronger, and by following its principles, he started losing fat and building muscle.

However, Shaun felt he could achieve even better results, so he signed up for Legion coaching. With his coach's help, he learned the principles of effective and sustainable dieting and training, and in 6 months, he dropped from 233 to 198 pounds, greatly improving his body composition and health.

In this podcast, Shaun shares valuable insights into staying consistent, the importance of accountability, and navigating challenges like injury. His story highlights how following straightforward, evidence-based advice can help you achieve remarkable results.

Tune in to hear Shaun’s story and discover how expert coaching and dedication can transform your body and life.

Timestamps:


(05:12) How did you discover my work, and what have your results been like since then?

(13:19) How did your strength and performance change once you started the coaching program?

(17:53) What key factors contributed to your results after switching from solo training to the coaching program?

(23:32) How did you structure your diet?

(32:24) What do your cheat meals consist of?

(39:46) What is your training routine like, and did you face any challenges?

(44:57) Could you complete the program with just a simple home gym setup?


Mentioned on the Show:

The Legion Diet Quiz

The Year One Challenge For Men

Bigger Leaner Stronger

Legion Body Transformation Coaching