Fit Body Pro: Recent Episodes
Chris Dufey
The Fit Body Pro Podcast - giving you the truths for you to burn the fat, build the muscle and shape the body you want. You will know how to transform your body, look the way you want and put your health in the front seat. Chris Dufey is the authority on fat loss, physique, and getting you in shape. Results based, proven insights, advice and plans from the worlds best that is pulling back the curtain for you to have the body and health you want faster, easier and without fuss
Struggling to lose the un-wanted weight, and re-gain your body after giving birth to the bundle of joy?
or…
Are you pregnant, and wanting to give your child the best start to life, and take care of yourself through whats to be an amazing journey?
This episode, is very close to my heart…
I bring my best friend and wife on with me to unveil what we went though, and importantly what Lauren has achieved from the moment we found out she was pregnant to now having a very happy and healthy 18 month old daughter.
The level of conflicting advice and help that is out there for pregnant and new mothers is appalling… with so much of it against what our beliefs are, we give you right here what Lauren has done and how she has had a phonemail pregnancy, birth and starting 18 months as a mother.
Show Notes:
0:32 Episode intro
2:17 Get to know my lovely wife, Lauren
4:48 The sad news of not being able to bear a child
6:19 PCOS – what in the world is that?
8:11 The battle with acne and getting back her period
10:38 The news about her pregnancy
14:26 Let’s talk nutrition
16:48 My pre and post pregnancy diet
18:34 How to deal with your cravings
19:33 Lauren’s training regimen
23:24 Lauren’s Yoga program
24:42 Pregnancy supplements
29:31 When the water broke
30:50 The 9 hour process of being a parent
34:04 Post natal experience
34:37 Pro breastfeeding and its benefits
41:12 Just get moving
45:24 The seven secrets to being a fit mom
47:13 Closing words
The confusion and frustration continues to build…
I know how you’re feeling with your weight loss problems, as I get daily emails with people asking the question as to what to do… and its why I work on each and every week publishing the material I do to help you.
This is no exception…
Danny and myself delve into what really is going to help you lose weight, tone up and build the body you want.
The BS continues to flow…. but we are determined to beat it down with the truths as to what works and what doesn’t. This episode gives you exactly that, as I’m positive you are going to take some golden nuggets away that you can use straight away to shape better results for your body.
Show Notes:
0:33 Episode Intro 4:04 Let’s get to know Danny 6:59 What is Sigma Nutrition 9:39 Biggest obstacles with nutrition education 10:08 The case with calories and carbohydrates 13:27 The carb debate 14:16 High fat diet trap 16:10 Therapeutic effect of high fat diet 16:29 Balance versus extreme – which should you follow 20:28 The Paleo diet – is this the right one for you? 26:36 The next step to Paleo approach 30:00 Quote: “The signature of mediocrity is not an unwillingness to change, the signature of mediocrity is chronic inconsistency” 35:51 The takeaways of the interview 37:51 It’s a marathon, not a sprint 39:28 Where to learn more about Danny 40:52 Final words
Get in great shape… and don’t turn into a hermit, grinding out the days… actually enjoy yourself!
This is a large part of why I want to publish all the free material I do… because you need, yes, need to do this.
What is the point of getting in great shape by depriving yourself, hating each second of the day and feeling like crap. You bounce back and have a fat re-bound that has you looking like a puffer fish within weeks of kicking the bucket on your diet.
JC Deen and I think very much along the same path, and after having this chat together… you will walk away with the serious action points that matter. Getting you the success, outcomes and body you are looking for.
Show Notes:
0:31 Episode Intro 4:19 Who is JC Deen? 6:42 Why experimenting different methodologies is important 11:10 JC’s training regimen 14:47 Behavior modification and the power of morning rituals 15:23 JC’s morning ritual 15:42 The Miracle Morning 18:46 How to live and be happy within your constraints 20:16 Why you should get rid of tech stuff in the morning 22:51 Understand the power of routine and consistency 23:42 How to deal with long distance clients 24:33 How to use accountability to bring out the needed results 28:57 My job, your responsibility 30:24 Balance, balance, balance 30:57 Quote: “Take everything in moderation including moderation” 33:06 Stay committed to your goal 34:43 The seasons of focus 36:09 Put your energy to one thing at a time 39:36 Where to learn more about JC 42:01 Closing words
“I want to lose this stubborn fat on my legs”…
A usual thing both myself and Matt hear, and there are reasons why women struggle with weight loss, and especially weight loss with the hips, butt and thighs.
We delve into the ‘why’ but also more importantly ‘how’ you can start making changes.
Burn Off Stubborn Fat Now… Listen to find out how.
0:32 Episode Intro
3:28 Today’s topic: Female fatloss and the influence of Estrogen
4:08 Reasons for estrogen dominance and to correct it
5:45 What is Dim and what it does to your fat tissues
7:43 How to clear estrogen
9:24 The empty HFR
12:26 How to use calcium d-glucarate
14:03 What should you do with d-glucarates?
15:59 The role of herbs
18:07 The three pathways of estrogen
24:18 When should you go for an estrogen detox
30:10 Where do estrogen in men come from?
35:11 Beware of ESP
36:56 Where to find Matt
37:48 Closing words
So good… I had to bring Ryan back on again.
This time we are focussing on Men’s Fat Loss and Muscle Building.
A lot of the time, guy’s are left in the lurk with what to do. Many are just using diets and programs that are really made for middle-aged women. Not ideal if your looking to peel off the body fat to low levels and build slabs of muscle.
The No-Nonsense approach of getting in shape. The Manly way of building a body you are proud of… and still living a normal life.
The show notes:
0:34 Episode intro
2:50 Who is Ryan and why he’s so awesome, again
5:15 The life changing phone call
6:22 Best ever good morning
8:36 Where do guys go wrong
10:02 Build your metabolism
12:48 Can you gain muscle and lose fat at the same time?
16:25 When to push the calories up
18:38 Intra workout carbs
19:41 Case study scenario
20:04 Make small changes at first
24:59 Why you should have consistency in your meal plan
26:44 Should you cut on your calories?
31:09 The calorie equation and why it matters
32:27 Periodic re-feed
36:59 View your training year in blocks of time
39:25 Tip to be incredibly good looking
40:38 The role of genetics
41:19 Belief and mindset in physique changes
43:17 Consistency, consistency, consistency
44:19 How to get in touch with Ryan
What if you have the best workout program, nutrition plan and holistic guide to have you burning-fat and transforming your body?
…and couldn’t / can’t / won’t follow it.
You would be making it absolutely useless having all the right plans in place, with something stopping you from actually using it.
This is a VERY real problem that is holding back more people than I want to know — and this can be YOU.
I bring on for you Kori Propst which is dealing with these issues, day in – day out and getting results. This episode gives you the insights and “secrets” that can unleash your potential far beyond just re-shaping your body.
I know you are going to love this — and if you do resonate with this episode, this is something that is an issue you have faced. PLEASE let me know this helped you on my Facebook page HERE
Notes:
0:33 Episode intro
3:11 Let’s get to know Kori
6:19 What are the barriers for behavior change?
9:40 How educated are you in choosing what to eat?
14:08 We are creatures who are “habits at heart”
19:49 Try eating with chopsticks with your non-dominant hand
20:35 Why it matters to use both sides of the brain
25:21 Build a mindset of growth
28:34 What’s the best way to set up a habit?
33:15 Try to have a level of competence
34:40 Look at the connection
36:19 Three factors that will keep you from making a successful change
39:27 The pie of your life and what it should include
40:13 Flexibility and what it means for you
44:22 How important is accountability?
48:28 Want to build a habit? Put your attention to it
52:00 What is an autonomous support
57:03 What do successful individuals have in common?
60:09 Why 50 days?
63:09 How to get in touch with Kori
Ton’s of respect…
This is what I have for John Meadows as a coach that walks-the-walk, and is in the trenches testing and taking note of what works and what doesn’t. All to get his clients and himself in the best shape possible.
Having read and using John’s insights for some time know, it was time to get him on The Fat Loss Pro Podcast to give you the insights for how he, and the Mountain Dog Diet and Training principles can excel your results.
Gain slabs of muscle, and burn copious amounts of fat… All benefits of taking on this episodes insights.
Here’s the show notes:
0:30 Episode intro
2:46 Who is John Meadows?
3:50 Get to know John’s mentor
4:28 How he got to know the sleuth Dr Eric Serrano
7:09 Keep good people around you that you can learn from
10:16 Why you should look for a coach who lets you ask questions
10:38 The Mountain Dog Diet and Training Principle
13:19 Think outside the box
16:16 How to teach kinesiology
18:45 How to stay shredded even when you’re broke
23:09 Are you majoring on the minors?
23:24 Is there really such a thing as overtraining?
24:38 One word, Unleash!
30:04 What if your back is your worst body part
31:38 John’s thoughts on training frequency
33:36 Two wrongs doesn’t make it right
34:58 Training nutrition
35:19 Why training nutrition is not for everybody
36:25 Pre Workout Meal
37:50 Why add fat?
39:11 Nutrients you need to keep in mind when training
40:00 Recommended protein types
40:41 Hydrolized proteins – what are they?
48:53 What’s the real score with nutrient timing?
54:23 As long as the technique wo rks, do it!
56:19 Avoid blanket statements
58:32 Periodization
64:00 Where to find John
The genius that is Matt Legge continues dishing out the goodness…
When I sat down and hit record.. the quality info kept spilling out that I couldn’t hit stop, so have had to turn it into two episodes.
If you haven’t listener to PART ONE, I suggest you do, before delving into this.
This episode we delve into Female Fat Loss and Hormones that matter for both Men and Women.
The Show notes:
0:32 Intro
1:25 The biggest problem with the female population
2:20 Adrenal hyper reactivity distress
3:41 Common adrenal triggers
5:22 Adaptogens and the Chinese way of treatment
8:33 Insulin resistance syndrome
10:43 Treat PCOS, treat the insulin
12:01 How to deal with PCOS
13:37 Time to talk about “sleep”
13:55 Going to bed vs Going to sleep
14:53 Sedatives just don’t work
15:34 The “sleepy chemical” – Serotonin
15:58 Things you can use to get quality sleep
19:55 Try black sesame oil
21:10 Keep your bedroom for sex and sleep only
21:43 Create a sleep habit in 21 days
22:31 The male talk
24:54 What cortisol does in men
27:14 Watch you testosterone-estrogen ratio
33:09 Takeaways to be in better shape
35:12 Research you and know your weaknesses
37:35 Eliminate the confusion frustration
38:48 Closing words
Ever walked into a sports nutrition store…
only to think “what the hell do I choose?”
The supplement industry is a doozy, and by that I mean there is a LOT of good, and there is a LOT of hype. its easy for you to get washed up with marketing that rocks your socks but leaves you with little (or no) results to show for you coughing up your cold hard cash.
I do believe supplementation is important…
Your nutrition and training by fat, smoke the importance of supplements, but it is a piece of the pie that you and I want to use right.
I bring on Matt Legge and as you will know by listening to this episode (by my vote) is an absolute genius.
Learn the truths and insights into supplements and how to make it work for you.
The show notes:
0:33 Intro
3:23 Matt’s awesome spiel
4:36 Getting to know ATP
5:21 Inefficiency in supplement products
6:20 The ATP way of product development
6:57 Best delivery method
7:28 Transdermal method of delivery
8:59 Prototype 7 concept of delivery
9:36 The Arginine paradox
15:11 Naturopathic approach is a holistic approach
17:20 Want to get the right results? Be smart
18:06 There’s no such thing as silver bullet
20:50 The challenge with sourcing ingredients
21:27 What makes the information age frustrating
23:32 To get the real information you need to do extra bit of research
24:58 Supplements are like taboos, you just don’t want to go cheap on them
25:32 You get what you pay for
26:00 The devil is in the “proprietary blends”
26:42 Market research
30:45 A good quality product will sell itself
31:15 If it ain’t broke, don’t fix it
32:33 Let’s talk about estrogen
Metabolic Flexibility, Carbs and Cardio For Fat Loss plus more…
Firstly, I want you to know I was…
….Blown Away
I was reading an article on carbohydrates and its application to precise use in certain times. As soon as I finished devouring this article, I went searching for the author. I knew I needed Scott to come on The Fat Loss Pro Podcast, and after chatting with me to initially line up our recorded chat, I love the guy.
We’ve been able to chat and share many things training, nutrition, bodybuilding and more… so there is a TON of golden nuggets in store for you.
There will be more with Scott and myself in the near future, for now you need to sink your own teeth into this episode.
Show notes
0:30 Episode intro
3:15 How I discovered Scott
4:03 Episode Topic: Fatloss – What is metabolic flexibility
6:37 Nutrient timing approach
10:03 Studies on nutrient timing technique – should you try it too?
12:15 How to use nutrient timing technique effectively
13:03 When waiting becomes detrimental to your training
14:37 How does someone get better at metabolic flexibility?
16:32 When to take fats like Omega 3 fatty acids?
18:42 Low carb, high carb, when is the best time?
19:32 How to use carbs to become leaner
20:27 Support your training
21:08 Keep the carbs around the workout
23:07 Insulin loading
27:16 What your pre workout nutrition should be?
28:07 Amino Acid recommendations
33:56 Let’s talk cardio for fat loss
35:07 Steve’s cardio recommendation
37:53 How to counter the effects of Cardio training on your legs
40:14 Off season cardio training
50:33 Enjoy the training and enjoy the benefits
51:56 Want to look phenomenal? Do the work!
55:45 Realistically, can you stay lean?
57:48 How lean can someone stay year-round?
59:46 Can your genetics keep you lean?
63:20 Where to find Scott
How can you turn ON your Fat Burning to be automatic… or at least, turn OFF your Fat Storage.
Sabotaging your success is a very common problem. Consciously or unconsciously, you can be the ONLY person standing in your own when when it comes to getting in great shape, achieving, and feeling the way you want.
The psychology behind food, food addictions, and food disorders is something I want to help you and the health and fitness industry in become aware ore the problem, and being able to combat it effectively.
This episode will get you thinking, and hopefully making some powerful changes.
Show notes
0:36 Episode topic intro
2:52 Who is Vera Tarman?
4:12 Food as an addiction
4:51 The definition of food addiction
5:20 Who is a food addict?
6:21 DSM V
8:21 The ABCDE of addiction
8:28 Inability to abstain
8:48 Behavioral control
8:57 Cravings
10:27 Denial or diminishing the consequences
11:07 Emotional relationship
12:50 Food addiction in relation to hormones
14:36 Why skillpower is not enough to a food addict
15:15 The borderline to food addiction
16:49 Why we eat when we’re not hungry
18:19 The genetics of addiction
19:54 The correlation between food and drugs
20:07 Why sugar is the main culprit
21:35 The standard practice for food addiction
23:14 The simple definition of addiction
23:31 Treatments for food addiction
24:19 Quantity could be addictive
25:12 Replacement therapy
26:20 Can moderation solve the addiction problem
27:35 Diet that works
29:37 Can you just eat clean?
32:17 How to find out more about Vera
33:14 Closing words
Confused… about Flexible Dieting and the ‘best’ way to burn off your body fat?
What do I eat?
When should I eat?
How much should I eat?
All common questions that can have you spinning your wheels and going bonkas. It’s time to get the truths from a science and experience point of view.
I bring on Layne Norton, which is paving the way in realistic methods that produce world class bodies.
You are going to have a welcome slap to the face to have you stop chasing your tail, and work on what will really change your body, and not have you second guessing yourself.
Show notes
0:34 Episode intro
3:25 Let’s get to know who Layne Norton is
5:07 What’s the matter with your ego?
7:04 It’s integrity first before money
8:16 Should trainers get more education?
9:57 Evidence based business
10:55 Protein requirements from Layne’s perspective
15:30 The cons of eating too frequently, is it good or bad?
15:36 The refractory phenomenon
17:20 Extreme is always bad, aim for the optimal range
19:01 Is moderation not sexy?
20:20 The mental side of getting in shape
22:46 Why discipline in the off season is huge
24:35 Do women get more bad coaching than men?
25:27 Why Layne loves flexible dieting
27:45 Self regulating your diet
31:13 What makes you think you’re not in shape?
33:23 Save people from themselves
34:03 Go slow, get in shape the right way and keep it
36:01 Teach moderation
38:35 What exactly is clean food?
40:45 Nutrient timing
43:38 Consequences of overdoing fiber
45:17 The concept of reverse dieting
46:04 Dieting is nothing more than controlled starvation
51:22 How to get in touch with Layne
The final interview to an excellent trilogy of fat loss secrets.
Weight loss diets, meal plans, workouts and a lot more has been covered in the previous two episodes (Ep.1 HERE and Ep.2 HERE)
Zoe from ZOMT interviews me on the “Dirty Details” for weight loss.
“I’ve Tried All The Diets”
“The Weight Just Doesn’t Budge”
“I’m Doing Everything Right…..”
Common snippets we have heard all before, and its time to give you the insights into what you can do about it.
PART 3 – THE DIRTY DETAILS
What to do when you’ve sorted out the fundamentals and still not seeing results. How find out if you have an underlying issue(s) that’s really putting the brakes on your results. When should you get blood work done and what are some common things to look for. How to use supplementation to support a solid nutrition plan.
Absolutely…
Your training and nutrition are two VERY important factors when it comes to fat loss.
But its not the whole picture… and you can either be limiting or fast tracking your weight loss results by using these easy tips.
This is part 2. Of the 3 part series that I was interviewed for covering “Why You’re NOT Losing Weight Despite Doing Everything Right”
Your Lifestyle Effects Fat Loss
When it comes to fixing your fat loss speed hump, and being able to consistent change to your body, I always want to have the holistic approach.
After taking care of your nutrition and training, I look to see what can be done with your lifestyle choices.
You will find out by listening the tips and tactics I use for myself and clients to live healthier, happier in shape lives.
PART 2 – THE LIFESTYLE EFFECT
Why it’s not just nutrition and training that affect your body and health. What lifestyle factors like sleep, stress and even your thoughts affect your fat loss. How to stop sabotaging your nutrition and training with poor daily choices. Ideas to get back on track to your results.
Show Notes
0:36 Intro to part 2 of Zoe interview
3:10 The lifestyle effect – Stress and Sleep
3:51 Want to know my breakfast?
5:54 Part 1 recap
6:26 The role of stress in your training
7:24 Stimuli of stress
9:24 How to battle your stresses
10:39 Manage your stress using technology
13:23 Need to relax? Try to sit under the heat of the sun
16:47 Should you stay away from technology?
20:31 Are you experiencing nutritional stress?
22:10 Let’s talk about sleep
23:59 Quality vs Quantity of sleep
28:20 Keep your bedroom for sleep and sex ONLY
29:20 Supplementation for sleep
31:00 What should you eat for better sleep?
35:41 Gaba supplement sleep side effects
38:16 When to change supplement brands
38:46 Hormones that affect sleep
40:39 Watch you sleep patterns
42:45 Want to get a good sleep, stop Facebook
46:38 Take more control of your time
47:05 Video 3 teaser
Are you frustrated with your results?
You have been sticking your diet… Training hard and getting to the gym…
But yet...
Your confused with what you need to be doing.
Your body is not changing, and the weight is not coming off.
Firstly… your not alone.
This is something I hear ALL the time, and there are certainly ways around it.
“I’ve tried al the diets, I’ve done it all”… is this you?
Because you need realize that you HAVE NOT tried it all.
If you are no in the body you want, there are two reasons why:
1) You’re not following the plan
2) You’re following the wrong plan
Unless your self sabotaging yourself and justifying slip ups with diet or missed training sessions then you need to fix that.
BUT.. what if
“I am doing everything ‘right’… and I’m not changing.
Then this episode where I get interviewed, is the first part of three delving into what YOU REALLY NEED to be doing.
Zoe from ZOMT interviews me for a 3 part series all on...
Why You're NOT Losing Weight Despite Doing Everything Right
PART 1 – THE DIET DILEMMA
How going low carb for too long affects your body and hormones. Why the combination of too low calories and too much training is a recipe for disaster. How to get back on track with eating a balanced nutritious diet. Simple strategies to get you progressing steadily.
Show Notes
0:31 Episode intro
1:01 Three part series background
1:59 Zoe's Hyper fluorescent pink jumper
2:30 How to deal with the diet dilemma
3:04 Low carbs, low calories
3:24 The double edged sword of low carb diets
3:42 Is there a safer way to do it?
7:35 Why carbs should still be in the diet
8:28 The carb cycle
8:56 When should you tweak your diet?
10:09 Do you really need a coach?
11:08 The role of hormones in your body
12:50 Ever heard of Gluco neogenesis?
15:41 Consider the variables in your diet
16:48 Find the balance between being realistic and idealistic
20:13 If you have a personal trainer, ask questions!
25:25 Don't eat crap food
29:18 Let's talk about calories
32:38 The limited food and the ten finger diet
33:24 You have to be healthy the whole time
34:53 Why you must be patient and consistent
35:18 Keeping healthy needs a proper plan
Learn how to combine how athletes have world-class performance and be in incredible shape for your own health and body.
Ryan is a coach I have tremendous respect and love for.
Being able to bring about top rate results for athletic performance and body composition, we give you the insights into how you can have faster, effective weight loss and muscle building by applying these tips and tactics.
Show notes:
0:31 FLP Intro
1:51 Question for the week
3:54 Who is the Legendary Ryan?
4:18 My early year motivation and obsession
5:46 How I got into training military airmen
8:53 The operational output
9:48 The biggest equation to losing body fats
11:49 Your physique will be a reflection of the people you're around in the gym
13:42 What can a bodybuilder learn from a sprinter?
14:12 The fast twitch fibers
14:45 What's cool about sprinting?
16:30 Let's talk about "minimal effective dose"
16:49 Sustain your enthusiasm in training
18:18 Ryan's edge over other coaches
19:04 Why the passion to learn makes all the difference
21:37 What is metabolic complex
26:20 The rocks in the jar
27:16 Why you ought to build more muscle mass
31:31 Combo split
33:25 Stop the donuts first
34:46 The Mechanical Engineer
36:08 What makes the Fat Loss Solution so effective?
37:44 Get rid of fast food meals in your main food groups
41:43 Put your body in a fat burning environment
42:37 400 meter sprints
43:52 Spot reduction
44:43 How to get a different body in 2 months
45:33 How to get in touch with Ryan
If you are wanting to get in GREAT shape or are a Personal Trainer, this is for you.
You are going to take a lot away by listening with my special guest which is also a great mate of mine.
Mark Coles is a industry leading coach that also runs and owns M10 a UK based results driven personal training facility.
I'm not even going to blabber on about what is in this, the shoe notes scratches the surface and I know you are going to love this.
Show Notes
0:51 Intro
2:38 Who is Mark Coles?
4:55 Reminiscing the first meeting
7:00 Personal training is a business
10:09 The clear signs of your passion
11:43 Build education around your passion
13:44 A unique way of delivering information
15:06 Who is a confident trainer
15:25 What defines a good trainer
17:18 What to look for in a trainer
17:51 Looking for results? Go to a private trainer!
20:33 Are you in shape but clueless?
23:35 What to do when you're being drawn away from your passion
26:13 Learn everything but don't forget to follow the path that you want to
be successful at
28:40 Whatever you want to be good at, practice it yourself!
28:59 Mark's biggest resources
30:04 Precision Nutrition Certification
31:05 Don't underestimate interning or consulting
32:44 Want quality answers? Ask the right questions!
35:03 Success tip: Do a business assessment
36:39 Be a 10!
38:21 How to best stay in touch with Mark
38:44 Closing thoughts
Female fat loss does not have to be a mystery...
Despite the hard times, frustration and disappointments your feeling with getting in shape and budging the fat off, there are answers.
Jade Teta and myself delve into why it is that your struggling with weight loss, and what you can be doing about it.
[Tweet "Get the real insights into Female Fat Loss"]
Female Fat Loss & Hormones
Lean what hormones you want to control, and the diet and training insights to get the fat burning started again.
0:31 Intro
2:33 Who is the phenomenal Jade?
3:21 What? Personal training at age 15?
3:57 Why the medical curriculum depresses Jade
4:55 The jack of all trades
6:16 Jades field of specialty
9:57 The worst medicine designation
10:05 What are naturapathic physicians?
13:20 The psychology of weight loss
13:51 The bottom line is hormones
14:47 Let's talk hormones 101
15:34 Metabolism is nothing more than a calculator?
21:10 What you need to understand about metabolism
23:24 Jade talks about female menstrual cycle
24:21 Female vs Male metabolism
27:01 The menstrual cycle
28:56 Estrogen and fat loss
32:23 Things to remember about the first 14 days of your cycle
33:17 What makes you crave for chocolates?
37:29 The concept of willpower
41:29 Practice to master moderation
42:34 Distraction technique doesn't work!
43:36 Will power is skill power
47:47 Where to follow Jade
What would you do if you had to use the BEST fat loss and muscle gain plan?
This is what Milos asked himself, and why he is at the forefront of training methodology and nutritional practice for bodybuilders and physique athletes.
having had the pleasure of training with Milos for a week in Halmstad, Sweden two years back. I know the intensity in which he training is, and the effectiveness of the methods of nutrition from using it upon myself and my clients.
[Tweet "Millos Sarcev - The Ulitamte Fat Loss & Muscle Approach"]
Learn about what you can be doing with your training, mindset and eating plan for burning fat or building muscle faster.
Show Notes:
0:35 Episode intro
2:52 Meet the fantastic Milos Sarcev
4:36 Milos' unique strategies and methodologies
5:36 How to get results with giant sets
7:21 I cannot teach you anything, I can just make you think
8:10 If you don't shock the muscle, you don't make a difference
9:16 Designed according to your needs
9:35 Why giant sets are the most effective
11:05 Are you pushing yourself to the limits?
14:57 Do you want change? Apply a shock!
16:00 Why most people fail mentally
16:19 Feel that muscle
21:09 The ego factor
23:05 Milos' tips on training & nutrition
26:45 Hyperemia Advantage Theory
28:54 How to lose body fat
30:09 Why Fasted Cardio works
33:26 Milos' signature line
33:57 Don't compromise your health
37:10 Burn body fat & Increase lean muscle mass
39:21 No results? Reevaluate!
40:16 Where to find Milos
This is episode means a lot to me...
and I know you will take a lot away from listening all on how to eat great food, look your best and enjoying living a happy life.
Hayden Quinn has been a very close mate of mine for many years. We went to high school together, got up to plenty of mischief and he stood next to me whilst I tied the knot with my gorgeous bride.
All through these years of being great friends, him and I have taken different paths of what we have done, but the similarity of what we truly want to create and believe in is uncanny. Being able to have him as a good mate, and talk food, living, business and love is a great blessing in my life.
I wanted to let you in on why this is such a quality episode that you don't want to miss.
The show notes:
0:33 Guest Intro
2:57 Who is Hayden Quinn?
3:20 Hayden's secret to a balanced life
4:17 The entrepreneurial side of Hayden
5:35 If you can dream it, it's a possibility
6:15 Why Hayden never really had a real job
6:44 Surround yourself with people with a similar mindset
7:05 You don't always have the skills to accomplish your dreams
7:21 You'll never going to achieve anything by yourself
8:11 Do you struggle with food?
8:30 Food is always a means to an end
9:50 Treat your body with respect
10:09 The key is balance
10:14 Stop sitting! Get up and move
10:59 Listen to your body
11:58 Absorb the good stuff, pump out the bad stuff
13:50 The power of the mind
14:47 Dream it and live it
15:22 Why Hayden reads Think and Grow Rich
16:31 Hayden's training regimen
18:37 What's in Hayden's menu?
20:18 No to CROSSFIT
22:11 Don't be insane!
22:53 Why you should get rid of your TV too
24:36 How to live a better life in a better body
27:12 The importance of making a conscious choice
28:09 Hayden talks about the mental and spiritual side of things
30:40 Where to find Hayden
I know you will love this episode…
Why?
Because I had an absolute blast chatting with Dean Dwyer on these topics.
Let’s face the facts like a cold fish, slap to the face.
You want to be in better shape, a sexier body that turns heads in and out of clothes.
But why are you frustrated with your results? You and I both know you want it, and have been making the effort to follow the weight loss diet, and weight training program… But your not happy when you look in the mirror.
This is where the art of weight loss comes in.
It’s not just about energy in vs. energy out, counting calories, or even your macronutrients, or just blasting it out in the gym.
Your head space, self belief, habits, behaviours and decisions make the difference.
Show Notes:
03:10 – Dean Dwyer Introduction
05:40 – The Paleo Diet makes sense from a philosophical standpoint
08:26 – Making “shift” happen
11:46 – Every step you take, the view changes
15:23 – It’s not a weight loss issue, it’s a change issue
19:16 – It’s not just about having willpower
24:00 – Weight loss is an art
28:18 – The more time we spend making decisions, the less power we have
30:02 – It’s really about a journey of simplicity
34:42 – There is no single solution out there that’s going to fix us
38:34 – It’s a constant evolution
Saddle up and get ready to learn from one of the best nutritionist worldwide.
Jonny Bowden comes on with me to give you need to be eating, the golden nuggets that are the powerful tips to knowing how to get the body and health you want.
Weight loss golden nuggets with Jonny Bowden & Chris Dufey… Listen to get the insights here
If you’re feeling confused and frustrated with not knowing where to turn and what to do to see and feel the effects on your own body, this is for you.
The paleo diet, low-carb diets and the guidelines in which make the difference to you burning body fat and avoiding falling prey to the fads and wrong approach to what you need.
Weight loss is not scale weight, and your health can still be of great quality when wanting to have a great looking body.
Show Notes:
02:41 – Johnny Bowden Introduction
05:55 – The sum total of your existence in this planet is not measured by their scale or by their waist
07:40 – It all starts with what we put into our body
10:53 – Why the Low Carb approach is effective
13:31 – What are we eating now?
18:42 – Food serves a social purpose
20:29 – Each hormones has a message
26:46 – The modern diet just doesn’t work
30:24 – It starts with nutrition but it certainly doesn’t end there
Doing Less & Achieving More. Hacking Fat Loss & Productivity
Hacking Results… Doing less and achieving more to give you more time, money, happiness or what ever else you want to get out of life.
What if you could lose more weight, by doing less?
Lose more weight, by doing less. Focus on these key points to do just that!
I have brought Ari on as he is a big believer of wellness and productivity hacks. As you will also hear at the start of the interview Ari has a rich past that has brought him to the forefront of ‘hacking results’.
This is exactly what I have been focussing on for the past 6 months, and have seen beyond phenomenal results. As mentioned in my talk with Ari, I’ve been delving deep into this concept, and not only with business, but also my own and my clients programs and plans, as well as my personal life.
Being able to get more out of what you do, less farting around. More juice from your squeeze!
Show Notes
3:06 Get to know Ari – brief personal intro
3:17 The battle with Crohn’s Disease
3:39 The journey with self tracking and self experimentation
3:51 Doing good but not doing great
4:16 The system productivity of “less doing”
4:45 Perry Marshall’s – 80/20 Rule
5:26 Why we need to self track
5:31 Self awareness is the key to doing better
6:30 Technology will amplify your problems
6:33 Fix things first then add tech next
6:44 High tech, low tech version
6:48 Low tech sample: The Five Minute Journal
7:17 The natural tendency to focus on the negative
7:26 The tech version: IDoneThis
9:19 First step to get in shape – stand up!
10:57 Work on the intensity
11:18 The way that you do one thing is the way you do everything
11:53 From battling Crohn’s to hurlding a triathlon
12:06 Ari’s diet and why he doesn’t eat breakfast
12:46 Compressed eating schedule
13:42 Ari’s secret smoothie ingredients
14:11 What are resistance starches?
16:40 Do you eat for efficiency or eat for entertainment
17:17 Eat for fuel and mental performance
18:49 How to eat for an outcome
18:58 You’re not a dog so don’t reward yourself with food
19:43 Hacking stress the Ari way – heart rate variability training
20:33 Why more heart rate variability is better
20:47 A cool way to try heart rate variability training
22:12 Clear your mind – get those ideas out of your head
22:19 Try Evernote App to get things out of your mind
22:45 For every nine bad ideas, the 10th one might be amazing
23:21 The fundamentals of Less Doing More Living
24:58 Where do most people go wrong?
25:12 Why you must have a virtual assistant
26:27 How to start breaking the productivity code
26:45 Track and put everything into writing
27:54 Less Doing More Living Plug – check it out!
28:35 Closing time – final words Mentioned in this interview idonethis.com lessdoingbook.com lessdoing.com Stress Doctor app
Why are you struggling to lose weight?
After so many efforts of diets, training programs, and expensive supplements, you’re still not in the body you love.
Why Am I Not Losing Weight?
There is more to the equation of you simply cutting back food and exercising more. As you know from all the other podcasts, articles, videos and content I produce, there is more the story.
Finding the root cause, and even dealing with the common issues at hand that are going to plague your fat loss efforts.
Dave Hompes and I give you the insights into how The Hompes Method and a Functional Medicine approach is going to find the root cause to fix the problem. Not just patching the symptoms and not dealing with whats needed.
Show Notes:
03:00 – Dave Hompes Introduction
08:47 – The Hompes Method
10:16 – To understand what’s going on
13:12 – The Vitality Scale
15:15 – Removing the bad and replacing the good
23:58 – Stress has many dimensions
26:54 – What fight or flight really means
31:05 – Too much of a good stress can become bad
33:57 – Your hormones control everything
42:58 – Learn how to develop a thick skin
How To Build Muscle
Building quality, lean muscle doesn’t have to be a pipe dream.
Understanding why the body builds muscle, and then knowing the how can give you the easy step-by-step formula for building the body you want.
Two factors are involved with building muscle. Myofibrillar hypertrophy which is the focus on myofibril size and sarcoplasmic hypertrophy which is focussing on the incewase in muscle glycogen storage.
Sarcoplasmic is often a misunderstood and even forgotten about factor with building the muscle that you want. This episode Justin McGuire and I delve into given you the practical insights, tips and know-how so you can start to make changes and see the results in your own body.
Show Notes:
02:03 – Justin Mcguire Introduction
04:27 – What is Sarcoplasmic Hypertrophy?
05:27 – Increasing your Sarcoplasmic Hypertrophy
07:40 – Concentric Phase and Tempo
08:50 – Point of tension training
11:33 – Proprioception and Mind-Body Connection
14:00 – Individualising your plan for muscle growth and fat loss
15:00 – Factors that can affect the Hypertrophy
17:03 – The Metabolic Conditioning Program
19:08 – Nutritional Profiling
23:10 – Other factors that can affect someone to get the results they want
27:21 – Justin’s go-to carbs
29:00 – Planning and preparing your food intake
30:45 – Justin gives tips to increase your Sarcoplasmic Hypertrophy
The ‘Skinny Guy Saviour’ Vince Del Monte graces us with an eye opening interview with me.
This is a not to be missed episode (like all of them)
You will walk away knowing the in’s and out’s, with the simple yet uber powerful tips to quickly and easily being able to build muscle and burn more fat.
From types of diets you should be following, and avoiding…
…To the training and workouts that will give you faster results.
For Vince Del Monte Fan’s... There is a FREE Giveaway for you By Clicking HERE
Show Notes:
02:59 – Vince Delm Monte Introduction
06:10 – Skinny Vinny and his program
08:44 – It’s all about quality not quantity, it’s not about junk miles
09:55 – Bodybuilding is very different from performing
11:13 – Seeking out training partners and different gyms
13:48 – There’s no urgency, no gun to your head to actually work hard
14:54 – To focus on building mass
16:04 – Understand the mechanisms of muscle breakdown
18:16 – Training disadvantages = Training effects
19:45 – People won’t change until they don’t have enough pain
22:09 – Being clear on your goal
26:07 – Let your bodyweight stabilize
28:29 – Cyclical bulking
31:20 – A good coach makes plans realistic for people
33:05 – The minimum effective dose
36:43 – Fat loss is about giving your self enough time
Being able to live with energy, shrink your waist and love each and every second becomes easy.
You just have to listen to this interview I had with the amazing Esther Blum.
Being an author, mother, clinical and holistic dietician, she walks her talk proudly and is changing the lives of man women world wide.
I know the guys will get LOTS out of this as well, as I did when I read her first book over 4 years ago.
Show Notes:
02:03 – Esther Blum Introduction
02:39 –The Paleo Diet and releasing your “Inner Gorgeous”
03:56 - Streamlining women’s diet
05:03 – Managing carbohydrates and clearing out your metabolism
07:23 – Why it is important to follow Paleo Diet now 09:21 – Re-introduction phase of the Carbohydrates
11:03 – Incorporating “cheat meals” and maintaining the lectin levels.
14:12 – Paleo Diet as a lifestyle 15:36 – The menstrual cycle and how it affects food intake.
18:00 – Esther’s two protocols to get rid of cravings
20:41 –Factors and variables that prevent people from getting the progress that they want.
22:02 – The most effective supplements for the Paleo Diet
25:43 – Esther gives tips on how to be gorgeous
27:20 – Be your own coach and take the pressure off
Being able to learn from the best in the world can be a VERY eye opening experience.
That is exactly what I have for you now...
Dr. Bob Rakowski is combining science and natural medicine to create spectacular results!
My recommendation is that you listen to this great episode in which he and I talk about 'The Magnificent 7' and how its going to make a BIG impact not only on your health but also your weight loss and physique.
Show Notes
01:37 Dr Bob Introduction
03:08 What are the magnificent seven
03:45 The FIRST magnificent: Eat right
09:46 The SECOND magnificent: Drink right
12:01 The THIRD magnificent: Think right
14:31 Recommended read: Think and grow rich
15:35 Recommended read: The go giver
15:45 Recommended read: Liptons: The biology of belief
15:59 The FORTH magnificent: Sleep right
19:59 The FIFTH magnificent: Poop right
22:34 Detox guidelines
25:25 Detoxification is not just flushing the system but limiting what goes into the body
25:38 The SIXTH magnificent: Talk right
28:01 The SEVENTH magnificent: Move right
29:37 Recommended Read: The Talent Code
Learn from one of the worlds best physique and nutrition coach.
Shelby Starnes and I cover all the bases with how you can use Carb Cycling for fat loss and getting in the best shape of your life.
[Tweet "Focus On The Actions, Not The Results"]
[Tweet "Does A Coach Need A Coach, Whats The Importance?"]
[Tweet "Are Cheat Meals Allowed?"]
Show Notes
01:10 Shelby Introduction
05:30 Carb Cycling for enthusiasts
8:18 Low Carb, Medium Carb, High Carb
13:50 Common hurdles to overcome when wanting to get on stage
14:56 Is not getting results linked to poor self assessment
15:30 Does a coach need a coach, what's the importance?
18:00 Other approaches by Shelby when a carb cycling is not working
21:03 Current fads or trends that are a waste of time and money.
22:56 Are cheat meals allowed?
26:00 Focus on the actions, not on the results
30:36 Contacting Shelby
The truthful insights into how you peel away fat with nutrition. Scott Baptie knows his stuff, and I am enthused to have him on The Fat Loss Pro Podcast. We go deep into the common mistakes for fat loss, what food habits you need to stop, the fads and trends that are worthless... plus more. [Tweet "Is a drastic route required for losing weight?"] [Tweet "The TOP 5 Pointers For Immidiate Change"] [Tweet "Avoid These Food Fads If You Want REAL Results"] Show Notes
01:05 Scott introduction
02:05 What are the common mistakes made when wanting to improve body composition
05:44 Scott's approach to new clients who desire body fat loss
07:12 Bad habits with food
08:44 Food choices: "Don't pin colours to one mast"
10:37 Aggressive dieters
13:25 Foods that's don't necessarily need to be cut out of a diet
16:40 Fads and trends that hamper dieting success
18:12 Is a drastic route required for loosing weight
20:06 Supplements that are a waste of money
23:16 An approach to clients abusing fat burners
24:11 How determined do you need to be to get in shape
25:00 Goal setting: the numerous bi products of a fat loss diet
27:12 The top five pointers for immediate change
30:30 www.foodforfitness.co.uk
30:40 How to connect with Scott
Would you like to get in the best shape of your life?
Luke McNally and I delve deep into some hot topics surrounding what you need to start and stop doing.
[Tweet "Avoid toxin intake by eating organically"]
[Tweet ""This is an individual process; diets need to be addressed on a person to peron, face to face basis""]
[Tweet "TriPhase approach to fat loss"]
Do you want to burn fat, build and shape a better body?
...feeling confused with what to do, or frustrated with trying all the diets, training hard - and still not seeing your body change?
Fit Body Pro is where I want to give you the answers.
Diet and meal plans, training programs, advice and answering your questions on everything, health, fitness, physique supplements, training, diets, fat loss, muscle and more.
The truth is...
You're being fed the wrong information every day. Main stream media is sending you on a wild goose chase thats just wasting your money and time, and its not your fault you're struggling to get in great shape.
There are two reasons why you are not in the body and shape you want.
- You're not following the right plan
and
- You're not sticking to the plan
We can both agree that you being here isn't about you having troubles sticking to the plan. You're committed, motivated and ready to make it happen, but why isn't it?
You don't have the plan and program thats going to get you there, and you're confused with how.
Giving you the WHAT to do is easy - and thats what I have #fitbodypro filled with. The diets, programs, plans and advice.
The HOW to do is another factor... You don't need to go searching through the net to find more of "what" is it you have to do to have your body burn fat and build muscle. You need to tie it in with 'how' to do it.
This is why my clients are able to get in shape so fast, and stay in shape. Its not tooting my horn, its just the fact of what they achieve.
You trying to follow a radical, or extreme diet to "finally" get in shape isn't go to give you the body you want. Sure you might lose some weight at the start, but you are not going to get in the lean, great physique you're looking for.
Tune in every week and subscribe to not miss an episode to the Fit Body Pro Podcast and soak up the videos and articles where I give you the insights and truths to how to really burn fat, build and reshape your body faster and easier than you ever thought possible.