The Leo Alves Podcast

In this episode of The Leo Alves Podcast, I'm sharing 10 observations I've made from a decade of coaching people with different goals, personalities and lifestyles. I talk motivation, confidence, self-discipline, expectations, personal growth and why understanding the person behind the fitness goal is often just as important as understanding the goal itself.   Book a Consultation Call 1:1 Onl...

If you only had 3 hours a week to work on your fitness, what should you actually prioritise? In this episode, I break down exactly how I’d structure those 3 hours to get stronger, build muscle, improve fitness and support fat loss without overcomplicating things. I cover full-body strength training, progressive overload, cardio, daily movement, protein, calories, recovery and why you probably need...

In this episode, I explain how to find your maintenance calories, manage scale fluctuations, stop tracking without losing control and prevent your weight from gradually creeping back up.   Book a Consultation Call 1:1 Online Coaching 14-Day Fat Loss Kick-Starter Free Fitness Guides "Your Fat Loss Journey Starts Here " Book Instagram Threads YouTube Tools I Use for Training, Work, and Daily Li...

In this episode, I share 10 things I wish I’d understood earlier—from keeping workouts simple and learning how hard to actually train, to setting realistic expectations, doing cardio year-round and training for more than just looking better. Book a Consultation Call 1:1 Online Coaching 14-Day Fat Loss Kick-Starter Free Fitness Guides "Your Fat Loss Journey Starts Here " Book Instagram Threads YouT...

Are you overthinking your workouts, diet and fat loss? In this episode, I break down 10 fitness topics that get far more attention than they deserve—from finding the “optimal” exercise and changing your programme too often, to meal frequency, clean eating, soreness, sweating and calorie burn. Book a Consultation Call 1:1 Online Coaching 14-Day Fat Loss Kick-Starter Free Fitness Guides "Your Fat Lo...

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. Book a Consultation Call 1:1 Online Coaching 14-Day Fat Loss Kick-Starter Free Fitness Guides "Your...

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. Book a Consultation Call 1:1 Online Coaching 14-Day Fat Loss Kick-Starter Free Fitness Guides "Your Fat Loss Journey Starts Here " Book Instagram Threads You...

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 Me Book...

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...

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 Me Book a Consultation Call • 1:1 Online Coaching 🎯 Start Free 14-Day Fat Loss Kick-Starter...

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 Me Book a Consultation Call • 1:1 Online Coaching 🎯 Start Free 14-Day Fat Loss Kick-Starter • Free Fitness Guides 📘 Read My Book Your Fat Loss Journey Starts Here 📲...

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 Me Book a Consultation Call •...

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 Me Book a...

What really happens when you stop working out? Do you lose muscle after a week? How quickly does strength disappear? Can you take a month off without ruining your progress? And how long does it take to regain your results once you start training again? In this Q&A episode, I answer 10 common questions about detraining, muscle loss, strength loss, training breaks, and what happens when life gets in...

You know protein matters. You know strength training works. You've downloaded the apps, watched the videos, and probably restarted your fitness journey more times than you'd like to admit. So why does progress still feel harder than it should?   🚀 Work With Me Book a Consultation Call • 1:1 Online Coaching 🎯 Start Free 14-Day Fat Loss Kick-Starter • Free Fitness Guides 📘 Read My Book Your Fat L...

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,...

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...

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...

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 ac...

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 d...

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 trackin...

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 wor...

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 Me Book a Consultation Call • 1:1 Online Coaching 🎯 Start Free 14-Day Fat Loss Kick-Starter • Free F...

This episode was meant to be a Q&A… but I went completely off-script and just rolled with it. I talk through how I started the podcast back in 2020, my upcoming trip to London and Europe’s biggest trading card show, my old “gym rat” phase, getting back into Brazilian Jiu-Jitsu, dealing with tennis elbow, and where my training and nutrition are at right now—including calorie tracking and how my app...

I recently completed a 30-day chin-up challenge—logging over 800 reps—and in this episode, I sit down with coach Myles Nesbeth as he interviews me on what actually happened behind the scenes. We break down where the idea came from, how I structured the training, and what it really felt like to show up every single day—even when motivation wasn’t there. From managing elbow stress to dealing with me...