The Leo Alves Podcast

In this Q&A episode, I tackle some of your most common fitness and mindset challenges—from what to do when you’ve lost motivation to how to tell if you’re doing too much cardio and why you’re not seeing results despite working out and eating “pretty well.” You’ll also learn: ✅ How to handle evening cravings without derailing progress ✅ The difference between training for aesthetics vs performanc...

In this Q&A episode, I answer a wide range of fitness, nutrition, and lifestyle questions—from how to track progress when the scale isn’t moving to whether high-rep or low-rep training is better for your goals. You’ll also learn: ✅ How to build muscle without a gym ✅ If body fat percentage measurements are worth it ✅ What to do in social situations when food is involved ✅ How much stress and s...

In this Q&A episode, I answer ten of your questions on fat loss, strength training, protein intake, and staying consistent on weekends—plus a few fun personal ones too. Here’s what I cover: ✅ Why weekends derail so many fitness journeys—and how to fix it ✅ How to know when it’s time to increase weights in the gym ✅ The difference between training for strength vs muscle ✅ Easy ways to boost pro...

In this Q&A episode, I answer ten of your most common fitness and lifestyle questions—covering topics like building muscle without getting bulky, why soreness isn’t always a sign of a good workout, and how to balance enjoying food while still progressing in fat loss. I also dive into: ✅ How often to switch up your workout routine ✅ The real reason people don’t see results despite “doing everythi...

In this Q&A episode, I answer your questions about weight loss, muscle gain, motivation, and consistency. Some of the key topics in this episode: ✅ How much sleep actually impacts fat loss and muscle growth ✅ The truth about losing belly fat ✅ Can you really build muscle with resistance bands? ✅ Why tracking steps matters more than you think ✅ How to deal with hunger in a calorie deficit Plus...

In this Q&A episode, I answer your top fitness, nutrition, and lifestyle questions, covering how to stay lean without obsessing over calories, the best way to train with limited time, and whether late-night eating really leads to fat gain. Some of the key topics I discuss: ✅ How to know if your workout routine is effective ✅ The best way to get stronger with minimal training ✅ A fitness rule th...

In this Q&A episode, I answer your top fitness, nutrition, and lifestyle questions, covering everything from eating out without ruining your fat loss progress to whether supplements are necessary. Some of the key topics I discuss: ✅ How to recover properly from workouts ✅ The biggest muscle-building mistakes people make ✅ Can you lose fat and build muscle at the same time? ✅ Better ways to imp...

In this episode, I sit down with fellow fitness coach Patrick DiBello to dive into a wide range of fitness, nutrition, and gym culture topics. From breaking strength myths to gym filming etiquette. Some of the key topics we discuss: ✅ Why most people are stronger than they think ✅ The right way to film in the gym without annoying others ✅ Breaking gender myths in exercise & strength training ✅...

In this Q&A episode, I answer ten of your biggest fitness, nutrition, and lifestyle questions, covering everything from losing fat without tracking calories to whether cheat meals help or hurt your progress. Some of the key topics I cover: ✅ How to know if you're training hard enough to build muscle ✅ The biggest diet myth people still believe ✅ How to adjust training & nutrition for staying le...

In this Q&A episode, I answer ten of your biggest fitness, nutrition, and lifestyle questions, covering everything from breaking a fat loss plateau to whether you can build muscle without lifting weights. Some of the key topics I discuss: ✅ How to know if you're really in a calorie deficit ✅ The best strength training exercises for beginners ✅ How much protein do you actually need? ✅ A common...

In this Q&A episode, I answer your fitness, nutrition, and lifestyle questions, covering everything from building muscle while losing fat to the best way to train in just 30 minutes. Some of the key questions I dive into: ✅ Can you get stronger while losing fat? ✅ What’s an underrated habit for long-term fat loss? ✅ Are gym machines good for muscle growth? ✅ What’s my honest take on intuitive...

Some days, you don’t feel like showing up. Whether it’s fitness, fat loss, or any goal you’re working toward, there will be moments when you’re unmotivated, unsure, or just not in the mood. But consistency is about turning up anyway—and that’s exactly what I’m doing in this episode. Today, I had no idea what to talk about. But instead of skipping, I decided to share the exact lesson I want you to...

I recently launched a new YouTube series called ‘Fitness in 5’, where I break down key fitness and fat loss topics in five minutes or less. In this episode, I introduce the series and share the audio versions of the first five episodes, covering everything from losing belly fat to why some people don’t lose weight in a calorie deficit. You’ll get quick, no-nonsense answers to some of the biggest f...

Calorie tracking is one of the most effective tools for fat loss and nutrition awareness, but many people either overcomplicate it or make key mistakes that stall their progress. In this episode, I break down the most common questions around calorie tracking, from whether you should eat back burned calories to how to log your food accurately.   Sign up To Become A 1-2-1 Online Fitness Member Buy M...

In this episode, I share two powerful lessons that shifted how I view fitness forever. First, a surprising question from a gym member in 2019 made me rethink why fitness is a lifelong journey. Then, my BJJ dojo moving further away revealed why taking action now makes progress easier—while waiting makes it more challenging. If you’ve ever struggled with consistency or motivation, this episode will...

Is fat loss harder in your 30s? In this episode, I debunk the myth of a “slowing metabolism” and dive into the real reasons why weight loss feels tougher as you get older. From career pressures to busier schedules and changes in lifestyle, I’ll explore the challenges—and share actionable tips to help you succeed. Learn how to incorporate strength training, set a step goal, optimise your environmen...

The fitness industry is packed with both golden nuggets and total nonsense. In this episode, I break down some of the best and worst bits of advice I’ve received over the years—so you don’t have to waste time figuring it out yourself. I share key lessons that helped me and my 1-2-1 online fitness members see real results, from the importance of strength training over excessive cardio to why consis...

Menopause doesn’t mean the end of fitness progress—it’s just a new phase that requires the right approach. In this episode, I sit down with fitness coach Kim Schlag to discuss everything you need to know about training, nutrition, and mindset during perimenopause and menopause. We cover common menopause myths, why calories still matter, and how strength training can be a game-changer for long-term...

Are you training consistently but not seeing the results you expected? In this episode, I break down seven common reasons why your workouts aren’t delivering progress—and what you can do about them. From protein intake and nutrition consistency to structured programming and progressive overload, I’ll cover the key factors holding you back.   Sign up To Become A 1-2-1 Online Fitness Member Buy My B...

In this episode, I break down the 6 simple habits that completely transformed how I approach fitness. From walking 8,000-10,000 steps daily to prioritising protein at every meal, these habits make staying fit easy, sustainable, and realistic for a busy lifestyle. You'll learn how to set up your environment for success, cut back on alcohol without missing out, and embrace accountability to stay con...

In this episode, I sit down with SKT Artist (Stefano), a bilingual rapper and producer making waves in English and Italian music. We dive into his journey—from dropping his first EP to going viral in Italy, balancing university with music, and building his own studio business. SKT shares his thoughts on social media’s impact on the music industry, his biggest inspirations like Travis Scott and Mik...

In this episode, I’m joined by Jeff Pachtman to discuss the chaos surrounding TikTok in the USA and how social media impacts the fitness and nutrition space. We also debunk myths like starvation mode, explore the importance of calorie tracking, and dive into how nutrition can focus on feeling and performing your best rather than just aesthetics.   Become A 1-2-1 Online Fitness Member Buy My Book,...

In this episode, I chat with Terry Lin, a personal trainer and (former) powerlifting enthusiast, about the key strategies for building strength and staying consistent. We discuss the importance of structured workout programs, accurate calorie tracking, specific goal setting, and insights into staying motivated and overcoming setbacks. Terry also shares his thoughts on accountability, consistency,...

If I had to start over from being overweight and losing 40 lbs (18kg), here’s everything I’d avoid and what I’d focus on instead. In this episode, I share insights from my fat loss journey, highlighting my mistakes and lessons learned to inspire you on your path. This advice will help you make smarter decisions, from progressive overload to prioritising fibre and walking.   Become A 1-2-1 Online F...

Is the claim that "95% of diets fail" discouraging you from starting your fat loss journey? In this episode, I break down why this statistic is misleading, outdated, and harmful. Learn what the studies actually say, why sustainable approaches matter, and how you can achieve real, lasting progress with the right strategies.   Become A 1-2-1 Online Fitness Member Buy My Book, "Your Fat Loss Journey...