Living Lean
Living Lean is a show created to educate you on applicable, science-based strategies to build a lean, strong body, and increase your confidence. Jeremiah Bair is a coach based out of Scottsdale, AZ committed to pushing others to constantly grow towards the best version of themselves.DISCLAIMER:*This Podcast is for entertainment and general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed.The use of information on this podcast and the show notes or the reliance on...
Listener Q+A: Cortisol & Fat Loss, Net Carbs, Labs, Photoshoot Rebound, & Fixing Lagging Delts
Listener Q+A.
Chapters
00:00 Personal Updates and Show Reflections
07:02 Insights on Posing and Competition Dynamics
08:48 Nutrition Adjustments and Lab Recommendations
11:42 Understanding Photo Shoot Prep and Weight Gain
14:45 CNS Priming and Athletic Training Insights
17:45 Choosing Competition Suit Colors
20:51 Net Carbs and Dietary Considerations
23:57 Cortisol's Impact on Fat Loss
27:01 Post-Workout Recovery Strategies
29:45 Addressing Lagging Body Parts in Training
32:43 Learning from Coaching Experiences
35:49 Coaching Strategies for Weight Loss and Muscle Gain<...
She Eats 2,500 Calories and Stays Lean… So Why Can’t You?
Why can some people lose & maintain on so much higher calories than others? Over time will you be able to increase your maintenance intake so that it matches or is even higher than theirs?
You have questions, today’s episode has answers.
Chapters
00:00 Understanding Caloric Disparities
02:53 The Role of Body Size and Muscle Mass
06:01 Non-Exercise Activity and Its Impact
08:46 Health Considerations in Caloric Needs
12:09 The Importance of Accurate Tracking
14:45 Social Media and Its Influence on Perception
17:52 Strategies for Im...
Listener Q+A: How Much Do Maintenance Calories Decrease Post-Diet, Weight Loss Resistance, Deloads, & more...
Listener Q+A with the whole team.
Chapters
00:00 Personal Updates and Competitions
04:00 Training Progress and Body Composition
05:30 Training Strategies for Muscle Maintenance
09:02 The Importance of Mobility Work
10:53 Understanding D-load Periods
15:02 Using Berberine and Recovery Strategies
19:58 Balancing Fatigue and Training Intensity
25:04 Troubleshooting Weight Loss Resistance
28:14 Coaching Movements and Client Engagement
33:02 Understanding and Managing Cravings
35:57 Nutritional Strategies for Building and Cutting
38:51 Onboarding New Clients: Time and Effort
42:13 The Importance of...
PT. 2 - How To Build The Bikini Competitor Physique With Coach Andrea
This episode explores the nuances of building a bikini physique, focusing on nutrition phases, training strategies, and mindset for long-term success without necessarily competing. Andrea, Natalie, and Jeremiah share insights on effective building phases, common mistakes, and how lifestyle clients can achieve their fitness goals sustainably.
Chapters
00:00 Building the Bikini Physique: Overview
02:55 Nutrition Phases for Bikini Competitors
05:57 The Importance of Building Phases
09:02 Mindset Challenges in Building Phases
11:56 Adapting Approaches for Lifestyle Clients
14:48 Lessons from Bodybuilding for Lifestyle Development
18:00 Avoiding Common...
The Best Food Framework For Fat Loss (staple foods I want in all diet plans)
Jeremiah builds a comprehensive framework for selecting foods that make fat loss easier:
— Specific food sources
— Meal structuring
— Practical tips to make fat loss easier and more sustainable.
CHAPTERS
00:00 Introduction to Fat Loss Framework
02:53 Understanding Food Selection for Fat Loss
05:47 Building a Meal Plan: Key Components
09:00 Essential Food Sources for Fat Loss
11:50 Maximizing Satiety with Food Choices
15:08 Practical Meal Examples and Framework
17:59 Conclusion and Key Takeaways
LINKS
Apply...
PT. 1 - How To Build The Bikini Competitor Physique With Coach Andrea
How to build a physique like a bikini competitor. We dig into:
— Achieving the on proper muscle balance/symmetry
— Training strategies
— Nutrition approach
— Common misconceptions
— Much more
CHAPTERS
00:00 Introduction to Bikini Physique Goals
01:09 Defining the Bikini Physique
03:12 Key Visual Traits of Bikini Competitors
05:42 Common Misunderstandings About Building Muscle
10:19 The Importance of Muscle Building Phases
12:58 The Role of Posing in Achieving the Look
14:18 Sustainable Physique and Individual Differences
17:28 Bui...
The RDL Masterclass: Every Mistake Killing Your Glute Growth
A comprehensive deep dive into Romanian Deadlifts (RDLs), covering proper technique, common mistakes, variations, and programming tips to maximize glute and hamstring development while preventing back pain.
CHAPTERS
00:00 Introduction to Romanian Deadlifts
02:56 Understanding the RDL Movement
06:05 Common Mistakes in RDL Setup
09:08 Bracing and Positioning for RDLs
11:56 Execution and Control in RDLs
14:51 Eccentric Movement and Range of Motion
18:10 Sensation and Muscle Engagement in RDLs
29:57 Understanding Center of Mass in Lifting
31:21 Breaking at the Knees vs. Hips
<...Do Women Need To Diet Differently Than Men? (a smarter approach to female fat loss)
This episode explores the nuances of fat loss for women, and discusses how hormonal, metabolic, and psychological factors influence dieting success.
CHAPTERS
00:00 Introduction to Women's Fat Loss Strategies
09:21 Understanding Gender Differences in Weight Loss
19:00 Signs of Readiness for Dieting
24:10 Mindset and Control in Fat Loss
25:28 Understanding Body Signals and Fat Loss Desperation
27:45 Breaking the Cycle of Aggressive Dieting
30:09 Individualized Approaches to Fat Loss
34:03 The Impact of Female Physiology on Dieting
36:39 Utilizing Refeeds and Diet Breaks Effectively<...
Listener Q+A: When to Cut vs. Build, Assessing Diet Readiness, Preventing Metabolic Adaptation, & More
Listener Q+A. Questions answered:
How does someone find their next-level coach?If I take frequent diet breaks will that significantly affect preventing metabolic slowdown?How do you know when you could benefit from a coach?When do you know it’s time to do a clean up/fat-loss phase?As a coach being coached do you ever take direction you believe to be incorrect?how long after a fat loss phase should I wait before another?Mindset during a health phase?How do you improve relationship with food and can you have a good relationship with food/bo...PT. 2: Brandon DaCruz - Are Women More Capable Of Body Recomposition Than Men? (application to diet + program design)
In part two of the body recomposition For women series we dig into APPLICATION - programming, nutrition, training strategies, and physiological considerations.
(Living Lean Podcast Episode 594)
CHAPTERS
00:00 Introduction to Body Recomposition for Women
02:24 Coaching Strategies for Female Clients
06:50 Phased Approach to Recomposition
09:13 Understanding Recomposition Timing
14:53 Advanced Clients and Building Phases
23:25 Nutritional Strategies for Women
28:07 Nutritional Strategies for Body Recomposition
30:44 Tailoring Training for Women vs. Men
32:41 The Importance of Progressive Overload
36:00 Cardio Considerations...
PT. 1: Brandon DaCruz - Are Women More Capable Of Body Recomposition Than Men? (The Science + Coaching Experience)
Brandon DaCruz joins the show to explore the science behind why women seem to be much better at body recomposition (losing fat + building muscle) than men. We also discuss training, nutrition, & lifestyle strategies to optimize your ability to recomp + common mistakes to avoid.
CHAPTERS
00:00 Introduction to Body Recomposition
01:11 Defining Body Recomposition
05:32 Myths and Misconceptions about Body Recomposition
11:58 Factors Influencing Body Recomposition
17:31 Physiological Advantages for Women in Recomposition
25:03 Substrate Utilization Differences between Genders
29:10 Physiological Differences in Training: Men vs. Women
<...If We Could Only Do One Exercise Per Muscle Group
Our picks if we could only do one exercise per muscle group.
CHAPTERS
00:00 Desert Island Workout Scenario
03:04 Choosing the Best Glute Exercise
06:03 Hamstring Training Essentials
09:01 Quad Exercises: Pendulum vs. Hack Squat
12:01 Calf and Adductor Training Insights
15:01 Upper Body: Chest and Back Movements
21:24 Upper Back Training Techniques
24:49 Front and Side Deltoid Exercises
26:32 Rear Deltoid Movements
30:07 Bicep Curl Variations
35:24 Tricep Training Insights
39:01 Trap Exercises and Final Thoughts
<...
Understanding Your Training Logbook (are you actually stalled + how quick should progression be?)
The team takes a deep dive into how to interpret what your logbook is telling you to avoid training plateaus.
CHAPTERS
00:00 The Importance of Log Books in Training
03:07 Understanding Progression and Expectations
05:55 The Role of Execution and Technique
08:48 Identifying Stalls in Training
12:09 Factors Affecting Progression
15:07 Common Reasons for Logbook Stalls
18:09 Realistic Expectations for Progression
21:02 Conclusion and Key Takeaways
LINKS
Apply for Coaching: https://ecs-coaching.super.site/
What Does It Actually Take to Do a Bikini, Fit Model, or Figure Show?
The team digs into a realistic timeline + process breakdown of what it actually takes to do a bikini, fit model, or figure show for trained women.
→ EPISODE MENTIONED: [CASE STUDY] How Jaune Built a Stage-Ready Physique Without Constant Dieting
CHAPTERS
00:00 Introduction to Competition Prep
03:00 Understanding the Timeline for Show Prep
05:40 The Importance of Foundational Work
08:16 Mindset and Lifestyle for Competitors
10:54 Case Studies: Fit Model, Bikini, and Figure Competitions
13:34 Phases of Preparation Leading to Show Day
...
7 Fat Loss Mistakes Nobody Talks About (And Why They're Keeping You Stuck)
Jeremiah dives into lesser known mistakes stalling your Fat Loss Phase progress.
CHAPTERS
00:00 Introduction to Fat Loss Mistakes
05:14 Starting the Diet Too Conservatively
10:59 The Importance of Tracking Steps
15:47 Cardio for Petite Women
20:59 Prioritizing Peri-Workout Nutrition
27:15 Using Multiple Metrics for Progress
32:59 Pushing Through the Hard Middle Phase
LINKS
Apply for Coaching: https://ecs-coaching.super.site/
Living Lean Podcast: https://www.buzzsprout.com/712032
<...
Inside Andrea’s Bikini Competition Prep: What’s Different, What’s Harder, & What She’s Learning
Andrea shares her journey and insights into bikini competition prep, comparing stage and photo shoot preparations, and discussing the mental and physical challenges involved.
CHAPTERS
00:00 Introduction to Bikini Competition Prep
05:49 Differences Between Stage and Photo Shoot Prep
12:00 Understanding Bikini Judging Criteria
14:59 Timeline and Pressure in Competition Prep
17:12 Managing Internal Pressure
18:48 Daily Routine and Time Management
21:13 Food Preparation Strategies
24:35 Distinguishing Hunger from Food Noise
27:02 The Coaching Experience
28:12 Advice for Aspiring Competitors
31:43 T...
Coaching Q&A: Advice for New Coaches, Better Check-Ins, HRT Pros/Cons, & More
Listener Q+A.
Questions answered:
→ Where to start if I want to get into coaching?→ Talk thru how you each approach check-ins - what are u looking at & does it change depending on what phase the client is in?
→ What traits/characteristics do your clients that achieve elite results have compared to average?
→ HRT for women over 40. Benefits vs.detriments..other options?
→ At what point do you see definition in muscles not just when pumped or flexing?
CHAPTERS
00:00 Introduction and Personal Up...
How To Structure 12-18 Months Of Phasic Body Recomposition
Jeremiah shares a guest interview he did on Lisa Franz’s Nutrition & Life Podcast
KEY TOPICS:
How to structure a 12-18 month plan for clients aiming for both muscle gain and fat lossCommon mistakes during building phases, including exercise selection and intensity issuesHow to periodize nutrition with fat loss, building, maintenance, and reverse diet phasesPractical example: transitioning a client from fat loss to muscle building over a yearJeremiah's personal experience with physique changes, experimenting with fasting, and competing plansThe benefits of experimentation and self-tracking to optimize results and stay motivatedCHAPTERS:
...Rapid Fat Loss with Brandon DaCruz (Pt. 2): Diet Framework, Cardio, Fat Loss Supplementation, & More
PART 2: Jeremiah and Brandon DaCruz break down Diet structure, training and cardio approach, supplementation, duration, and more for rapid fat loss phases.
CHAPTERS
00:00 Introduction to Rapid Fat Loss Series
00:28 Understanding Caloric Needs and Protein Requirements
02:58 The Importance of Protein in Diet
06:05 Determining Carbohydrate and Fat Intake
07:01 Constructing a Protein-Sparing Modified Fast
12:07 Electrolyte Management in Diet
17:22 Supplementation for Nutritional Completeness
19:29 Rapid Fat Loss Days vs. Phases
24:53 Movement and Cardio in Rapid Fat Loss
28:55 Strategic Fat...
Rapid Fat Loss with Brandon DaCruz (Pt. 1): A Smarter Approach to Aggressive Dieting
Jeremiah and Brandon DaCruz delve into Brandon’s rapid fat loss approach.
CHAPTERS
00:00 Introduction to Rapid Fat Loss
02:29 Defining Rapid Fat Loss Approach
07:32 Use Cases for Rapid Fat Loss
11:53 Industry Skepticism on Rapid Fat Loss
16:07 Inspiration from Lyle McDonald
24:12 Identifying Good Candidates for Rapid Fat Loss
28:19 Identifying Red Flags for Rapid Fat Loss
35:41 Understanding Body Composition for Fat Loss
39:37 Determining Target Rate of Loss
43:05 The Impact of Deficit Size on Fat Loss
49:56 Pra...
Why Your Building Phase Isn’t Working
The team dives deep into the common pitfalls that hinder muscle growth during Building Phases, and how to optimize your training, nutrition, and mindset for consistent progress.
CHAPTERS
00:00 - Introduction: Why building muscle is more nuanced than fat loss
02:18 - The impact of training quality and session preparedness
04:15 - Food's permissive role versus the training stimulus
08:02 - The importance of training intensity and execution
10:29 - Common mistakes: impatience, unrealistic expectations, and consistency
15:14 - Overcoming mental barriers around failure and pushing yourself
<...Is Overtraining Hurting Your Progress? (Or Is It Something Else?)
Jeremiah and Michelle dig into the misconceptions around overtraining and how it impacts your progress.
CHAPTERS
00:00 Understanding Overtraining and Misdiagnosis
02:54 The Role of Fatigue Management in Training
05:46 Muscle Growth: The SRA Curve Explained
09:10 Quality vs. Quantity in Training
11:51 Mindset and Training Performance
15:08 Recovery Variables: Sleep and Hydration
17:49 Nutrition: Pre-Workout Meal Considerations
27:53 The Importance of Carbohydrates and Recovery
30:03 Understanding Sleep Quality and Its Impact
34:56 Identifying Overtraining and Recovery Needs
45:10 Deloading Strategies and Recovery...
Listener Q&A: Reverse Dieting, Yohimbine, Metabolism Recovery + Maintenance Adjustments, & More
Listener Q+A with Andrea, Natalie, & Jeremiah.
CHAPTERS
00:00 Post-Competition Perceptions
04:33 Shoulder Pain and Lateral Raises
10:52 Client Challenges and Lab Results
17:21 Patterns of Successful Clients
25:02 Program Duration and Adaptation
31:01 Trends in Protein Products
31:22 The Protein Debate: Quality vs. Marketing
32:51 Tanning Tips for Photo Shoots
38:30 Transitioning Between Building and Cutting Phases
43:26 Adjusting Macros in Maintenance Phases
47:03 Breathing Techniques for Effective Lifting
50:42 Understanding Yohimbine: Uses and Side Effects
54:57 Restoring Metabolism After...
Your 2026 Transformation Roadmap (Primer → Recomp → Fat Loss → Lean Build)
Jeremiah & Michelle lay out a comprehensive roadmap to “look like you lift” by 2027. They outlining how to effectively transition through different phases to optimize body composition and share real-life client case studies to help application.
CHAPTERS
00:00 Introduction to the 2026 Physique Roadmap
00:57 Understanding the Primer Phase
04:46 The Phasic Approach Explained
09:43 Identifying Common Client Needs
14:33 The Primer Phase: Building Foundations
22:56 Transitioning to Body Recomposition Phase
26:01 Unlocking Fat for Fuel
26:30 High and Low-Calorie Cycling Explained
27:19 Understanding Metabolic Flexibility
30...
2026 Physique Game Plan: Our Training + Nutrition Phases for the Year
The team discusses their physique game plans for 2026, focusing on training and nutrition strategies, competition goals, and personal reflections on their journeys.
The conversation delves into the challenges and wins experienced over the past few months, as well as the adjustments made in their training and nutrition approaches.
CHAPTERS
00:00 2026 Physique Game Plan Introduction
01:07 Andrea's Competition Goals and Preparation
03:53 Training and Nutrition Strategies for Competitions
08:45 Natalie's Goals and Feedback from Judges
12:54 Challenges and Wins in the Journey
17:27 Future Plans and Process F...
Training Mistakes Pt. 8: TRICEPS
The team talks triceps training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your triceps.
CHAPTERS
00:00 Introduction to Triceps Training Mistakes
02:43 Anatomy and Function of the Triceps
05:22 Favorite Tricep Movements and Common Mistakes
08:13 Overhead Extensions: Execution and Troubleshooting
10:53 Cable Push Downs: Techniques and Common Errors
13:38 Dips: Benefits and Execution Tips
16:08 Using Machines for Tricep Training
18:42 Final Thoughts on Tricep Training
LINKS
Apply for Coaching: https://ecs-coaching.super.site/
Living Lean Podcast...
Training Mistakes Pt. 7: BICEPS
The team talks biceps training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your biceps.
CHAPTERS
00:00 Introduction to Bicep Training Mistakes
02:59 The Importance of Bicep Training
06:03 Anatomy of the Biceps and Their Function
08:56 Favorite Bicep Movements
11:57 Common Mistakes in Bicep Training
21:10 Preacher Curl Insights and Mistakes
24:23 Understanding Preacher Curls and Common Mistakes
30:05 Single Arm vs. Bilateral Curls: Pros and Cons
36:50 Exploring Hammer Curls and Their Variations
43:36 Gym Tourism and Unique...
Brandon DaCruz - (PT. 2) Specialization Training Phases: Exercise Selection, Example Programs, Nutrition Considerations & More
PART TWO: Discussing exercise selection, giving real-world specialization phase examples, important nutrition considerations, duration of specialization phases, and more
Chapters
00:00 - Introduction and Welcome Back
00:24 - Listener Feedback and Evolving Coaching Philosophy
02:39 - Programming Architecture for Specialization
03:49 - Exercise Selection and Stimulus to Fatigue Ratio
07:07 - Glute Specialization Example
11:24 - Side Delt Specialization Example
13:31 - Sensation vs. Tension in Different Movement Types
17:37 - Training Intensity and Proximity to Failure
25:34 - Managing Intensity Across Different Client Levels
Brandon DaCruz - (PT. 1) Specialization Training Phases: How to Bring Up Lagging Muscle Groups *AUDIO CORRECTED*
Jeremiah and Brandon DaCruz discuss how to build a body part specialization training phase.
Chapters
00:00 Reconnecting and Reflecting on Growth
04:17 Understanding Weak Points in Training
19:13 The Role of Specialization in Muscle Development
27:01 Visual Analysis and Specialization in Training
28:44 Demographic Considerations in Specialization
30:31 Balancing Client Goals and Preferences
32:40 Realistic Specialization: One or Two Muscle Groups?
36:44 Frequency as a Driver for Muscle Growth
43:40 Determining Training Frequency for Specialization
47:30 Exercise Selection and Joint Health in Specialization
<...Brandon DaCruz - (PT. 1) Specialization Training Phases: How to Bring Up Lagging Muscle Groups
Jeremiah and Brandon DaCruz discuss how to build a body part specialization training phase.
Chapters
00:00 Reconnecting and Reflecting on Growth
04:17 Understanding Weak Points in Training
19:13 The Role of Specialization in Muscle Development
27:01 Visual Analysis and Specialization in Training
28:44 Demographic Considerations in Specialization
30:31 Balancing Client Goals and Preferences
32:40 Realistic Specialization: One or Two Muscle Groups?
36:44 Frequency as a Driver for Muscle Growth
43:40 Determining Training Frequency for Specialization
47:30 Exercise Selection and Joint Health in Specialization
<...Bodybuilding Prep, Reverse Dieting, Bikini vs Figure Training, & How We Chose Our Coaches (Q&A with Andrea & Natalie)
Listener Q+A with Andrea and Natalie.
CHAPTERS:
00:00 Intro & Catching Up
03:00 Life During Contest Prep
06:00 Reverse Dieting & Post-Show Reflections
14:00 Mindset & Relationship With Food
18:00 Zooming Out: Long-Term Perspective
22:00 Upcoming Prep Plans
28:00 Division Differences: Figure vs. Bikini
34:00 Choosing & Transitioning Coaches
41:00 Shoulder Function & Rib Flare Q&A
54:00 Wrap-Up & Next Q+A
To Apply For Coaching With Our Team: CLICK HERE
📲 Follow Our Team On Instagram:
- E...
Training Mistakes Pt. 6: DELTS
The team talks delt training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your delts.
CHAPTERS
00:00 Introduction to Delt Training Mistakes
02:11 Understanding Delt Anatomy
06:37 Common Front Delt Mistakes
20:12 Exploring Side Delt Training
24:56 Lateral Raise Mistakes and Techniques
26:36 Coaching Lateral Raises: Common Mistakes and Cues
28:50 Adjusting Techniques for Better Performance
29:55 Understanding Shoulder Stability and Movement
32:38 Single Arm vs. Bilateral Lateral Raises
34:43 Importance of Scapular Plane in Lateral Raises
36:20 Evaluating...
Training Mistakes Pt. 5: QUADS
The team talks quad training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your quads.
CHAPTERS
00:00 The Rise of Quad Training
04:55 Understanding Quad Anatomy
09:55 Top Quad Movements and Techniques
15:00 Common Mistakes in Quad Training
18:43 Understanding Quad Training Challenges
21:42 Overcoming Limitations in Hack Squats
24:39 The Importance of Tension in Quad Training
27:39 Navigating Pain and Discomfort in Training
30:37 Exploring Effective Quad Exercises
33:56 Leg Extensions: A Key Component for Quads
41:17 Understanding...
Training Mistakes Pt. 4: PECS
The team talks chesticular training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your pecs.
CHAPTERS
00:00 Introduction to Pec Training
02:34 Understanding Pec Anatomy
05:57 Common Mistakes in Pec Training
08:34 Improving Pec Training Techniques
11:43 Programming for Pec Development
14:46 Effective Pec Exercises
17:39 The Importance of Rib Cage Positioning
20:51 Avoiding Redundancy in Training
23:52 Final Thoughts on Pec Training
KEYWORDS
pec training, muscle growth, shoulder health, common mistakes, exercise techniques...
Training Mistakes Pt. 3: HAMSTRINGS - How To Get The Hamstring Hang
The team talks hamstring training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your hamstrings.
CHAPTERS
00:00 The Importance of Hamstring Training
02:48 Understanding Hamstring Anatomy
05:40 Core Movements for Hamstring Training
09:07 Common Mistakes in RDLs
13:59 Mistakes in Seated and Lying Leg Curls
19:19 Mastering Seated Leg Curls
23:32 Transitioning to Lying Leg Curls
27:32 Understanding the Complexity of Lying Leg Curls
31:35 Programming Hamstring Exercises Effectively
35:00 The Importance of Hamstrings in Knee Stability
<...
Aaron Straker - Advanced Fat Loss Methods
Jeremiah and guest Aaron Straker dive deep into advanced fat loss strategies to go from lean → shredded, using Aaron's recent bodybuilding prep as a case study.
CHAPTERS
00:00 Introduction to Advanced Fat Loss Strategies
02:27 Aaron's Bodybuilding Journey and Competition Prep
09:11 Achieving Elite Leanness: Body Fat Percentages and Weights
12:46 Food Intake: From Off-Season to Competition Prep
15:51 Natural vs Enhanced Fat Loss: Key Differences
20:24 Protein Leveraging in Fat Loss
29:08 Balancing Carbohydrates and Fats in Diets
35:14 Fat Intake Considerations for Men and Wo...
Training Mistakes Pt. 2: LATS - Why You’re Not Building the V-Taper You Want
The team does a deep dive into lat training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your lats.
Timestamps
00:00 The Importance of Lats in Physique Development
02:57 Understanding Lat Anatomy & Function
06:10 Common Mistakes in Lat Training
09:00 Improving Lat Training Techniques
12:09 Programming for Lat Development
14:55 Avoiding Common Training Errors
18:09 The Role of Grip in Lat Exercises
20:58 Maximizing Lat Engagement
28:10 Understanding Arm Position in Pulling Movements
29:11 Scapular Retraction and Upper...
Training Mistakes Pt 1: GLUTES - Why They’re Not Growing
The team discusses the exercise selection, setup, and execution mistakes that’re stopping you from growing your glutes.
00:00 Introduction to Glute Training Mistakes
06:03 Understanding Glute Anatomy
12:02 Common Setup and Execution Mistakes
18:28 Importance of Unilateral Movements
24:14 Pelvic Positioning and Its Impact
30:10 Addressing Anterior Pelvic Tilt
36:01 Key Glute Movements for Training
52:02 Final Thoughts on Glute Training
glute training, common mistakes, exercise selection, anatomy, training intensity, unilateral movements, pelvic positioning, hypertrophy, fitness coaching, strength training
To Ap...
How To Reverse Diet The Right Way (ft. Natalie’s Post-Show Strategy)
Phasic Dieting For Women Podcast Series (Episode mentioned) https://courageous-avatar-348.notion.site/The-Phasic-Dieting-For-Women-Podcast-Series-1d09ed87bf618080a266c3d20522b076
SUMMARY
Jeremiah, Natalie, and Andrea discuss the intricacies of reverse dieting, particularly in the context of transitioning from competition prep to a healthier, more sustainable eating pattern.
TIMESTAMPS
00:00 Introduction to Reverse Dieting
02:58 Natalie's Reverse Diet Game Plan
06:02 Understanding the Challenges of Reverse Dieting
09:01 Adjusting Macros and Meal Plans
11:46 Navigating Hunger and Cravings
15:03 Setting New Goals P...
How Natalie Won Her First Two Bodybuilding Shows (And Built a Stage-Winning Physique)
The team talks Natalie’s journey through her first bodybuilding season, discussing the challenges and wins along the way. The conversation delves into the specifics of the figure division, her experiences at her first two shows, and the mindset and preparation that contributed to her success.
We also explore the importance of nutrition, training, and the mental aspects of competing, as well as advice for those considering entering the world of bodybuilding.
TIMESTAMPS
00:00 Natalie's Journey to Bodybuilding
02:55 Understanding the Figure Division
06:03 First Show Experience
08:59 Sec...
