#86 - 10 steps process to get and stay in shape for life

Welcome to episode #90 of The Lean Muscle Warrior Podcast. My name is Francesco Pavone and my goal is to help busy men look and feel great without a T-Shirt. In this podcast, we'll talk about nutrition for deep health, flexible dieting, training to get stronger and building muscle and growth mindset tips. ------ In today's episode, we'll talk about the best exercises to develop your arms.  Episode resources: How did I grow my arms  Do you need Isolation exercises? Full range of strength Best exercises for biceps Best exercises for triceps  Overrated Arms exercises Underrated Arms exercise  -- Did you enjoy this podcast? Then take 2 minutes of time to leave a review and share this episode with a friend or 2. I highly appreciate your support in growing this show! Will talk again next week! #66- Why you don't have abs #72- Best glutes exercises for men  Francesco Pavone @pavonefitness on Instagram 

Welcome to episode #89 of The Lean Muscle Warrior Podcast. My name is Francesco Pavone and my goal is to help busy men look and feel great without a T-Shirt. In this podcast, we'll talk about nutrition for deep health, flexible dieting, training to get stronger and building muscle and growth mindset tips. ------ In today's episode, we'll talk about the best exercises to develop well rounded deltoids.  --- Episode resources:  Why should you train the deltoids?  Brief anatomy and function Best #5 exercises for deltoids Rep ranges recommendation  Underrated shoulder exercises  Overrated shoulder exercises -- Did you enjoy this podcast? Then take 2 minutes of time to leave a review and share this episode with a friend or 2. I highly appreciate your support in growing this show! #66- Why you don't have abs #72- Best glutes exercises for men  Francesco Pavone @pavonefitness on Instagram 

Welcome to episode #88 of The Lean Muscle Warrior Podcast. My name is Francesco Pavone and whether you're a former athlete or a busy professional I will help you build muscle and lose fat with strength training, no cardio, and a flexible diet. In this podcast, we talk about nutrition for deep health, flexible dieting, strength training, muscle building, mindset, and habit formation. ------ Episode Resources: COACHING APPLICATION FORM  #83 - 3 Simple tips to optimize your health Sleep and recovery Ideas (No email required) David Burn´s Books about Behavioural Change  DM Francesco Pavone on Instagram  ---- In today's episode, we'll talk about stress Episode content: What is stress?  The 6 layers of Stress  The Allostatic Load  The body´s response to stress  When does stress become unhealthy?  Stress and the immune system 11 Unknown reasons why you might be stressed  Lifestyle and Nutrition Practices to better deal with stress  ---- Did you enjoy this podcast? Then take 2 minutes of time to leave a review and share this episode with a friend or 2. I highly appreciate your support. Thanks for listening!

Welcome to episode #87 of The Lean Muscle Warrior Podcast. My name is Francesco Pavone and whether you're a former athlete or a busy professional I will help you build muscle and lose fat with strength training, no cardio, and a flexible diet. In this podcast, we talk about nutrition for deep health, flexible dieting, strength training, muscle building, mindset, and habit formation. ------ Episode Resources: COACHING APPLICATION FORM  #66 - Why you don't have abs Research: Integration core exercises elicit greater muscle activation than isolation exercises DM Francesco Pavone on Instagram  ---- In today's episode, we'll talk about how being more compassionate can help you boost your health and make you a better problem solver. Episode content: Core or Abs?  Common Core training mistakes  What to do if you don't see your abs  Top 8 + 1 subdomains of core exercises  ---- Did you enjoy this podcast? Then take 2 minutes of time to leave a review and share this episode with a friend or 2. I highly appreciate your support. Thanks for listening!

Welcome to episode #86 of The Lean Muscle Warrior Podcast. My name is Francesco Pavone and whether you're a former athlete or a busy millennial professional I will help you build muscle and lose fat with strength training, no cardio, and a flexible diet. In this podcast, we talk about nutrition for deep health, flexible dieting, strength training, muscle building, mindset, and habit formation. ------ Episode Resources: COACHING APPLICATION FORM  Selfcompassion.org DM Francesco Pavone on Instagram Youtube Video of this episode ---- In today's episode, we'll talk about a 10 steps process to get in shape and maintain it.  we all have different experiences, different fitness levels, preferences...yes, we are very unique individuals.  That being said these steps can be easily implemented in your life so that you can start to feel better, with more energy, and keep progressing every year.  - Episode content: how to use this list  the importance of using a blueprint  10 steps - process  Fixed mindset vs Growth mindset  I sucked at breaststroke Discover your values  Do you consider yourself an athlete even if you don't compete? Don't wait for the perfect time  Is eating too fast making you fat?  How much processed food is it good to eat?  You won't learn this overnight  Follow a resistance program  Do you know how to breathe? Ask for help  Your environment and food  Values vs Principles  ---- Did you enjoy this podcast? Then take 2 minutes of time to leave a review and share this episode with a friend or 2. I highly appreciate your support. Thanks for listening!

Fill out this form (COACHING APPLICATION FORM ) to apply for the Tight T-Shirt Transformation or simply DM Francesco Pavone on Instagram  Welcome to The Lean Muscle Warrior Podcast! My name is Francesco Pavone and whether you're a former athlete or a busy millennial professional I will help you build muscle and get in great shape with strength training and a flexible diet plan. This is the fourth episode of a long series, ''How to build muscle'', in which we will talk about all the nitty-gritty of muscle building. In today's episode, we'll talk about how to progress. ------ Episode Content: I changed my mind over rest periods  Short rest periods Medium Rest periods  Long rest periods  Muscle damage  Metabolic stress Mechanical Tension  How long should you rest between sets?  Is there a place for shorter rest periods?  --- Did you enjoy this podcast? Then I would appreciate a couple of minutes of your time to leave a review for the podcast platform you're listening from! I highly appreciate your support. Thanks for listening!

Welcome to episode #85 of The Lean Muscle Warrior Podcast. My name is Francesco Pavone and whether you're a former athlete or a busy millennial professional I will help you build muscle and lose fat with strength training,no cardio and a flexible diet. In this podcast, we talk about nutrition for deep health, flexible dieting, strength training, muscle building, mindset, and habit formation. ------ Episode Resources: COACHING APPLICATION FORM  Selfcompassion.org DM Francesco Pavone on Instagram  ---- In today's episode we'll talk about how being more compassionate can help you boost your health and make you a better problem solver.  Episode content:  Imagine these 3 different identikit  What is compassion  5 components of compassion  why compassion in coaching?  10 benefits of being more compassionate  3 practices to be more compassionate 3 exercises you can try today to be more compassionate ---- Did you enjoy this podcast? Then take 2 minutes of time to leave a review and share this episode with a friend or 2. I highly appreciate your support. Thanks for listening!

Fill out this form (COACHING APPLICATION FORM ) to apply for the Tight T-Shirt Transformation or simply DM Francesco Pavone on Instagram  Welcome to The Lean Muscle Warrior Podcast! My name is Francesco Pavone and whether you're a former athlete or a busy millennial professional I will help you build muscle and get in great shape with strength training and a flexible diet plan. This is the fourth episode of a long series, ''How to build muscle'', in which we will talk about all the nitty-gritty of muscle building. In today's episode, we'll talk about how to progress.  ------ Episode Content:  How long do you have to work to see results?  Time and effort  What is progresss?  What is progressive overload?  Deloads and weeks off  How to progress as a novice  How to progresss as an intermediate  How to progress as an advanced athlete  The case with isolation exercises  Linear progression Double progression How to know when you need a deload  --- Did you enjoy this podcast? Then I would appreciate a couple of minutes of your time to leave a review for the podcast platform you're listening from! I highly appreciate your support. Thanks for listening!

Welcome to episode #84 of The Lean Muscle Warrior Podcast. My name is Francesco Pavone and whether you're a former athlete or a busy millennial professional I will help you build muscle and get in great shape with strength training and a flexible diet. In this podcast, we talk about nutrition for deep health, flexible dieting, strength training, muscle building, mindset, and habit formation. ------ Episode Resources: COACHING APPLICATION FORM  DOWNLOAD THE 3 Strategies to get rid of love handles DM Francesco Pavone on Instagram  @TeamPavone on Instagram! ---- In today's episode I tell you about why ''I want to get ripped'' Isn't a great goal  Behaviour vs outcome  The problem with outcomes goals How to set behaviours goals  ---- Did you enjoy this podcast? Then take 2 minutes of time to leave a review and share this episode with a friend or 2. I highly appreciate your support. Thanks for listening!

Welcome to episode #82 of The Lean Muscle Warrior Podcast. My name is Francesco Pavone and whether you're a former athlete or a busy millennial professional I will help you build muscle and get in great shape with strength training and a flexible diet. In this podcast, we talk about nutrition for deep health, flexible dieting, strength training, muscle building, mindset, and habit formation. In today's episode, we talk about 3 simple ways to maximise this summer.  ------ Episode Resources: COACHING APPLICATION FORM  DOWNLOAD THE 3 Strategies to get rid of love handles DM Francesco Pavone on Instagram  @TeamPavone on Instagram! ---- In today's episode, I answer three questions from our listeners: Love what you do, and take a periodic break  My recent trip to Portugal  1.Eat more seasonal fruit  2.Get more sun exposure  3.Forest Bathing  Coaching Announcement  ---- Did you enjoy this podcast? Then take 2 minutes of time to leave a review and share this episode with a friend or 2. I highly appreciate your support. Thanks for listening!