Dudes Who Lift: Recent Episodes
Jesse Humble
๐๐ง ๐ญ๐ก๐ข๐ฌ ๐ฉ๐จ๐๐๐๐ฌ๐ญโฆโฃโฃโฃ
๐ Do things happen to you or because of you?
๐ฉโโ๏ธ Who do you answer to?
โฃโฃ๐๐งโ โ๐ญ๐ก๐ข๐ฌโ โ๐ฉ๐จ๐๐๐๐ฌ๐ญโฆโฃโฃโฃโ โ
๐โ โCarbs!โ โWhenโ โyouโ โshouldโ โeatโ โthem?โ โ
๐ฅโ โFiber!โ โWhatโ โdoesโ โitโ โdo?โ โ
๐ดโ โBenefitsโ โofโ โsleep.โ โ
โ
โฃโฃ๐๐ง ๐ญ๐ก๐ข๐ฌ ๐ฉ๐จ๐๐๐๐ฌ๐ญโฆโฃโฃโฃ
๐ Carbs! Good or Bad?
๐คณ Logging your calories in an app.
๐ด How to work with your metabolism as you age.
โฃโฃ๐๐ง ๐ญ๐ก๐ข๐ฌ ๐ฉ๐จ๐๐๐๐ฌ๐ญโฆโฃโฃโฃ
๐ The best diet.
โฉ Fat-loss accelerating nutrients.
๐ Supplements that help.
โฃโฃ๐๐ง ๐ญ๐ก๐ข๐ฌ ๐ฉ๐จ๐๐๐๐ฌ๐ญโฆโฃโฃโฃ
๐ก Your Appestat is messed up.
๐ Picking diets.
โ Diet breaks
โฃโฃ๐๐ง ๐ญ๐ก๐ข๐ฌ ๐ฉ๐จ๐๐๐๐ฌ๐ญโฆโฃโฃโฃ
๐ฏ Macronutrients: Amounts and types.
๐ช The right amount of training for a specific goal.
๐ซ Stress-management and recovery.
โฃโฃ๐๐ง ๐ญ๐ก๐ข๐ฌ ๐ฉ๐จ๐๐๐๐ฌ๐ญโฆโฃโฃโฃ
๐ฏ Perfectionism is the enemy.
๐จ๐ฝโ๐คโ๐จ๐ผ How to get the right support.
๐ฃ Turn short-term into long-term.
โฃโฃ๐๐ง ๐ญ๐ก๐ข๐ฌ ๐ฉ๐จ๐๐๐๐ฌ๐ญโฆโฃโฃโฃ
๐ฅ Calorie control.
๐โโ๏ธ Progress and managing expectations.
โ Fat and Carb ratios.
๐๐ง ๐ญ๐ก๐ข๐ฌ ๐ฉ๐จ๐๐๐๐ฌ๐ญโฆโฃโฃโฃ
โ The best macro split.
๐ Managing expectations.
๐ง How mindset affects progress.
โฃโฃ๐๐ง ๐ญ๐ก๐ข๐ฌ ๐ฉ๐จ๐๐๐๐ฌ๐ญโฆโฃโฃโฃ
๐ Is your testosterone already low?
๐ค What are the causes of low Testosterone?
๐ช Increasing your Testosterone.
โฃ๐๐ง ๐ญ๐ก๐ข๐ฌ ๐ฉ๐จ๐๐๐๐ฌ๐ญโฆโฃโฃโฃ
๐ช How stress affects your progress.
๐คช CANTs.
โฃ๐๐ง ๐ญ๐ก๐ข๐ฌ ๐ฉ๐จ๐๐๐๐ฌ๐ญโฆโฃโฃโฃ
๐ช Best types of training.
๐คช The macros that are outta whack.
๐ Nutrition adjustments youโll need to make.
โฃ๐๐ง ๐ญ๐ก๐ข๐ฌ ๐ฉ๐จ๐๐๐๐ฌ๐ญโฆโฃโฃโฃ
๐ The most beneficial macronutrient.
๐ช Best exercise to do.
๐ Do supplements help?
โฃ๐๐ง ๐ญ๐ก๐ข๐ฌ ๐ฉ๐จ๐๐๐๐ฌ๐ญโฆโฃโฃโฃ
๐ช What are the 5 major causes for men who lift weights.
๐ทโโ๏ธ The effects of training and fat-loss.
๐ฅ Breaking it once and for all!
โฃ๐๐ง ๐ญ๐ก๐ข๐ฌ ๐ฉ๐จ๐๐๐๐ฌ๐ญโฆโฃโฃโฃ
1๏ธโฃ Physical activity.
2๏ธโฃ Muscle mass.
3๏ธโฃ Diet.
๐ Drugs/Supplements. (I love some good controversy)
โฃ๐๐ง ๐ญ๐ก๐ข๐ฌ ๐ฉ๐จ๐๐๐๐ฌ๐ญโฆโฃโฃโฃ
๐ What the hell do I do?!
โฃ๐๐ง ๐ญ๐ก๐ข๐ฌ ๐ฉ๐จ๐๐๐๐ฌ๐ญโฆโฃโฃโฃ
๐ Diet is all about restriction.
๐ Be aware of what changes to make and when.
๐ Longevity STILL wins the race.
โฃ๐๐ง ๐ญ๐ก๐ข๐ฌ ๐ฉ๐จ๐๐๐๐ฌ๐ญโฆโฃโฃโฃ
๐ Forgetting the basics.
๐ช Training favorite body parts first.
๐ Longevity wins the race.
โฃ๐๐ง ๐ญ๐ก๐ข๐ฌ ๐ฉ๐จ๐๐๐๐ฌ๐ญโฆโฃโฃโฃ
๐โโ๏ธ Mobility.
๐ Carbs.
๐ Central Nervous System Connectivity.
โฃ๐๐ง ๐ญ๐ก๐ข๐ฌ ๐ฉ๐จ๐๐๐๐ฌ๐ญโฆโฃโฃโฃ
๐ Dialing in nutrition.
โฌ Progressive overload.
๐ซ Chronic Stress.
๐๐ง ๐ญ๐ก๐ข๐ฌ ๐ฉ๐จ๐๐๐๐ฌ๐ญโฆโฃโฃโฃ
๐งโโ๏ธ Posture.
๐ Types of clothing.
๐ธ Looking bigger in Pictures.
๐๐ง ๐ญ๐ก๐ข๐ฌ ๐ฉ๐จ๐๐๐๐ฌ๐ญโฆโฃโฃโฃ
๐ Intermittent Fasting.
โณ Shorter Workouts.
๐ Getting results early.
โฃ๐๐ง ๐ญ๐ก๐ข๐ฌ ๐ฉ๐จ๐๐๐๐ฌ๐ญโฆโฃโฃโฃ
๐จ How To Prepare.
๐ Top Prioritization.
๐ Connecting The Dots.
๐๐ง ๐ญ๐ก๐ข๐ฌ ๐ฉ๐จ๐๐๐๐ฌ๐ญโฆโฃโฃโฃ
๐ Saturated fat.
๐ The Ketogenic diet???
๐ Supplements - The good, bad, and ugly.
๐๐ง ๐ญ๐ก๐ข๐ฌ ๐ฉ๐จ๐๐๐๐ฌ๐ญโฆโฃโฃโฃ
๐ Are you picking the wrong diet?
๐โโ๏ธ Is your cardio level synced up to your goal?
โ The RIGHT intensity for your workouts.
๐ค What holds men back from their dreams the most?
1๏ธโฃ The Key Ingredient.
๐ Itโs simple but overlooked. So how does it work?
๐ How to tell if your testosterone is low.
๐ค What causes T to be low.
๐ช How to increase your T.
๐คฌ When youโll likely experience slower progress
๐ค What is the 2x2 Method?
๐ Why it works
๐คฌ The difficulty of starting a journey.
๐ Long-term journey challenges and breaking plateaus.
๐ What actually works.
๐ What rates can I expect?
๐ฒ Why does the rate change throughout the process?
๐คฌ How can I avoid the frustration of plateaus?
โก How fast is my metabolism?
๐คฌ What I was doing isnโt working anymoreโฆ Why?!?โฃโฃโฃ
๐ช How can you get them to work in your favor?โฃโฃโฃ
๐ What are calories and macros?โฃโฃโฃ
โก How do they affect you? Positive and Negative ways.โฃโฃโฃ
๐ช How can you get them to work in your favor?โฃโฃโฃ
In this podcastโฆ
1) What is really holding you back.
2) Why your current plan is preventing you.
3) The immediate step to take.
In this podcastโฆ
1) The strong plan that breaks you down.
2) Prohibiting the things you like VS Doing things you like
3) Structuring right for success
๐ How our eating behaviours affect our metabolism.โฃโฃ
๐ How to properly approach holidays and vacations.โฃโฃ
๐๏ธ How to enjoy the holidays and use it to our advantage.โฃโฃ
โฃโฃ๐ช How much the positioning in your movements matter.โฃ
๐๐ข Fast-twitch and slow-twitch muscle fibres.โฃ
๐ ๏ธ Training Biceps and Triceps like you would with compound movements.โฃ
I get this question often. I get it. People want to know how long a transformation journey will take.โฃ
โฃ
Itโs almost up to you, but within guidelines. And that what most people wanna know. โHow much can I push the guidelines?โ โAnd what are the guidelines?โโฃ
โฃ
There are consequences for dropping body fat too fast or too slow, so Iโll dive into limitations of what rate you can expect to drop with minimal to no consequences.โฃ
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๐๐ง ๐ญ๐ก๐ข๐ฌ ๐ฉ๐จ๐๐๐๐ฌ๐ญ...โฃโฃโฃ
๐ Planning your journey out.โฃ
๐จ How fast can I drop body fat.โฃ
๐ฅ How to be the most effective.โฃ
Any dude that steps into the gym has thought about building bigger arms.โฃ
MANY dudes make it their primary focus.โฃ
The biceps curl is the most popular isolated exercise for the arm, for a good reason.โฃ
While doing enough of them is mandatory, sometimes less means more.โฃ
โฃ
A common mistake I see is doing biceps curls every time a guy steps foot in the gym.โฃ
โฃ
So today, Iโll jump into 3 tricks to actually help you build bigger arms, and they wonโt have anything to do with biceps curls.โฃ
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โฃ
๐๐ง ๐ญ๐ก๐ข๐ฌ ๐ฉ๐จ๐๐๐๐ฌ๐ญ...โฃโฃโฃ
โ What most guys attempt to do to get bigger arms.โฃ
๐ ๏ธ Making the right changes.โฃ
๐ช Building your arms BIGGER.โฃ
๐ง The challenges that most guys face.โฃ
๐ ๏ธ The signals from our minds and bodies that we usually ignore.โฃ
๐ฃ๏ธ How to make the right choices.โฃ
One of the biggest challenges to getting lean is really just starting the process. Itโs so daunting to think about what you need to give up.โฃ
โฃ
Iโve given up many things over the years, but realize now that I didnโt need to. Sure, itโs great to think that I learned a sense of discipline by saying no when I needed to and also got off my ass when I needed to, but choosing the difficult road through sheer ignorance doesnโt necessarily build true discipline.โฃ
โฃ
I know a lot of guys that pride themselves on being a badass, because they take the difficult road, but the reality is that itโs mentally fatiguing. I really donโt know anyone that succeeds longer-term without mental and lifestyle sacrifice. Let alone sacrificing time with family, friends, work, hobbies, etcโฃ
โฃ
Learn my mistakes (and of many others), and how you can take the easier road to success.โฃ
โฃ
๐๐ง ๐ญ๐ก๐ข๐ฌ ๐ฉ๐จ๐๐๐๐ฌ๐ญ...โฃโฃโฃ
๐ง 3 things I used to do, and no longer do.โฃ
๐ ๏ธ What you can do instead to be more efficient and effective.โฃ
๐ฃ๏ธ What your road to success should look like.โฃ
Today, weโll get into the hormones that cause problems, but also help us as well. Learn what the stress hormone is and the other hormones we can leverage for our benefit.โฃโฃ
โฃโฃ
If you could leverage your hormones to make yourself less stressed out, happier, crave sweets less, would you leverage it with all youโve got??โฃโฃ
โฃโฃ
โฃIn this podcast...โฃโฃ
๐ฅ ๐ช๐ก๐๐ญ ๐ข๐ฌ ๐ญ๐ก๐ ๐ฌ๐ญ๐ซ๐๐ฌ๐ฌ ๐ก๐จ๐ซ๐ฆ๐จ๐ง๐? ๐ฅโฃโฃ
๐ฅ ๐ช๐ก๐ข๐๐ก ๐ก๐จ๐ซ๐ฆ๐จ๐ง๐๐ฌ ๐๐๐ง ๐ฐ๐ ๐ฅ๐๐ฏ๐๐ซ๐๐ ๐ ๐ญ๐จ ๐ซ๐๐๐ฎ๐๐ ๐ฌ๐ญ๐ซ๐๐ฌ๐ฌ? ๐ฅโฃโฃ
๐ฅ ๐๐จ๐ฐ ๐ญ๐จ ๐ฅ๐๐ฏ๐๐ซ๐๐ ๐ ๐ญ๐ก๐๐ฆ ๐ญ๐จ ๐ข๐ฆ๐ฉ๐ซ๐จ๐ฏ๐ ๐ฒ๐จ๐ฎ๐ซ ๐ฅ๐ข๐๐ ๐ฅโฃ
Clean eating is seen as the healthy way to live life by the large majority of people. Eating clean to lose weight is preached by most dieting types. Just to name a few groups; keto, paleo, vegan, vegetarian, Mediterranean, etc.โฃ
Although, if you were to consider all criteria from each dieting group, and fill your fridge and cupboards with foods that they all agree to be "clean", you'd be left with NOTHING. No food on earth is considered clean by everyone.โฃ
โฃIn this podcast...โฃ
๐ ๐ช๐ก๐๐ญ ๐๐๐๐ข๐ง๐๐ฌ ๐๐ฅ๐๐๐ง ๐๐๐ญ๐ข๐ง๐ ? ๐โฃ
โญ ๐๐ฌ ๐ข๐ญ ๐ญ๐ก๐ ๐๐ข๐๐๐๐ซ๐๐ง๐๐ ๐๐๐ญ๐ฐ๐๐๐ง ๐ฌ๐ฎ๐๐๐๐ฌ๐ฌ ๐๐ง๐ ๐๐๐ข๐ฅ๐ฎ๐ซ๐? ๐โฃ
๐ ๐๐จ๐ฐ ๐๐๐ง ๐ฒ๐จ๐ฎ ๐๐๐ฃ๐ฎ๐ฌ๐ญ ๐ฒ๐จ๐ฎ๐ซ ๐ฌ๐ญ๐ฒ๐ฅ๐ ๐จ๐ ๐๐๐ญ๐ข๐ง๐ ๐๐จ๐ซ ๐ฌ๐ฎ๐๐๐๐ฌ๐ฌ โ๏ธโฃ
A well-designed program gets you the results you want. The higher your expectations, the more you'll need to take everyday even more serious. There's no screwin around. You'll need to do the right things at the right times. But is burning fat and building muscle at the same time even possible, let alone optimal?
In this podcast...
๐ค ๐๐๐ง ๐ฒ๐จ๐ฎ ๐๐ฎ๐ซ๐ง & ๐๐ฎ๐ข๐ฅ๐ ๐๐ญ ๐ญ๐ก๐ ๐ฌ๐๐ฆ๐ ๐ญ๐ข๐ฆ๐? โโฃ
๐งฌ ๐๐ก๐ ๐ฌ๐๐ข๐๐ง๐๐ ๐๐๐ก๐ข๐ง๐ ๐ข๐ญ ๐๐ฅ๐ฅ ๐งชโฃ
๐ ๐๐จ๐ฐ ๐ญ๐จ ๐ ๐๐ญ ๐จ๐ฉ๐ญ๐ข๐ฆ๐๐ฅ ๐ซ๐๐ฌ๐ฎ๐ฅ๐ญ๐ฌ ๐๐ฎ๐ซ๐ง๐ข๐ง๐ ๐๐ง๐ ๐๐ฎ๐ข๐ฅ๐๐ข๐ง๐ ๐โฃ
Managing your cravings is usually the determining factor between a successful body transformation or just staying where you are.
Without knowing how to manage cravings, it can be very tough to ever progress.
Success also means that if you get the weight off, you KEEP IT OFF!โฃโฃ
In this podcast...โฃ
๐ง ๐๐ข๐ง๐๐ฌ๐๐ญ/๐ ๐จ๐๐ฎ๐ฌ ๐ฏโฃ
๐ ๐๐๐ข๐ง๐ ๐ฆ๐ข๐ง๐๐๐ฎ๐ฅ ๐คโฃ
๐โโ๏ธ ๐๐จ๐ฐ ๐๐จ ๐ฒ๐จ๐ฎ ๐๐ฑ๐ฉ๐๐ซ๐ข๐๐ง๐๐ ๐๐ซ๐๐ฏ๐ข๐ง๐ ๐ฌ? โ
Testosterone is necessary for many body functions. If it's too low, you can't build muscle, you can't lose body fat, you'll have no energy.
In this podcast...
๐ช Why you probably don't have enough of it ๐
๐โโ๏ธ How to know if you need more of it โ
๐ Maximizing your testosterone ๐
Ever feel like you need 4 more hours in the day to exercise and prepare your meals?โฃ
Maybe you feel like you need even more time than that?โฃ
Guest Daniel Kocmeil - full-time Toronto firefighter AND full-time real estate agent AND full-time family man - joins to talk about time management and how to execute the things that matter.โฃ
โฃIn this podcast...โฃ
โฑ๏ธ Does it feel like you're always running outta time? โโฃ
๐โโ๏ธ How successful people find the time for their health ๐ฅโฃ
๐ Getting into a successful mindset ๐ฐโฃ
โ Why we get cravings? ๐คโฃ
๐ The best ways to stay on track ๐โฃ
๐คฌ What to do when you completely F@*# your progress? ๐คทโโ๏ธโฃ
๐ด๐พ What makes you feel old ๐ด๐ปโฃ
๐ฌ Destructive habits and mindsets ๐คฏโฃ
๐โโ๏ธ What can you do about it โโฃ
โฃGrowing old is a part of life. What determines our biological age? Genetics? Habits? Mindset?โฃ
How can we reverse aging and stop shaving year after year off the one and only life that we get?โฃ
We've all had "one of those days". So how do you make it better?โฃโฃ
Does it mean taking days off training?โฃ
Or letting the diet slip for the night, or rest of the week?โฃ
Those days where you feel like you should've stayed in bed happen, but why?โฃ
In this podcast...โฃโฃ
โ ๐ช๐ก๐ฒ ๐ญ๐ก๐จ๐ฌ๐ ๐๐๐ฒ๐ฌ ๐ก๐๐ฉ๐ฉ๐๐ง ๐คโฃโฃ
๐ ๐๐จ๐ฐ ๐ญ๐จ ๐ก๐๐ง๐๐ฅ๐ ๐ญ๐ก๐๐ฆ ๐โฃโฃ
๐คฉ ๐๐จ๐ฐ ๐ญ๐จ ๐๐จ๐ฎ๐ง๐๐ ๐๐๐๐ค ๐ฌ๐ญ๐ซ๐จ๐ง๐ ๐๐ซ โญโฃโฃ
โฃHandling your struggles and overcoming them is important to successful body transformations.โฃ
Progress happens when you've got the momentum. โฃ
So let's handle that dark place right and keep you in that happy place.โฃ
โ How to pick the right diet ๐คโฃ
๐ Focusing on the right details ๐โฃ
๐ Setting goal expectations ๐ฏโฃ
๐งช Supplements ๐โฃ
โฃPlanning out your diet is essential for success. Do you know anyone that accidentally loses weight? Maybe for a week, but my guess is that if you've read this far, you're interested in losing weight week after week.โฃ
๐๐ฝ Lifting weights VS cardio ๐โโ๏ธ
๐ฅ Delicious low-calorie options ๐ฅโฃโฃ
๐ด Sleep and its impact on hunger ๐คโฃโฃ โฃโฃย
Coincidentally these things also help build testosterone too.โฃโฃ In case you were thinking....โฃ Yes! There's a direct correlation between testosterone levels and body fat.โฃโฃ Start working on one or all of them and you'll be hitting many birds with one stone.โฃโฃ โฃโฃ