The Leo Alves Podcast
By Leo Alves
Categories: Health & Fitness, Fitness
Fitness advice is everywhere. Most of it either overcomplicates things or pretends getting in shape is the only thing you have going on in your life. This podcast is the opposite. I talk about getting leaner, getting stronger, eating better, building habits that stick, and navigating all the messy stuff in between—based on what I've learned through years of coaching, formal education, and figuring plenty of it out myself. Sometimes, we'll even wander outside of fitness too!
284 episodes indexed on PodSearch.
Recent episodes
- 10 Things I've Learned About People After 10 Years as a Personal Trainer
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…
- If I Only Had 3 Hours a Week to Get Fit, Here’s What I’d Do
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…
- How to Maintain Weight Loss After a Diet Without Tracking Calories Forever
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. LINKSWork with me: Online CoachingStart free: 14-Day Fat Loss Kick-StarterFree Fitness GuidesRead my book: Your…
- What I’d Do Differently If I Started Working Out Again
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. LINKSWork with me: Online CoachingStart free: 14-Day Fat…
- 10 Fitness Things You’re Probably Overthinking
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…
- Why You’re Not Losing Weight: 13 Reasons Fat Loss Has Stalled
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…
- How Fast Should You Lose Weight? Aggressive Fat Loss Q&A
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.Get on the Priority List for The Fat Loss Sprint LINKSWork…
- Fitness Advice I’ve Changed My Mind About
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…
- The Shift Worker’s Guide to Fat Loss and Fitness
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…
- Are Your Weekends Ruining Your Fat Loss Progress?
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…
- Why Am I Always Hungry While Dieting?
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. LINKSWork with me: Online CoachingStart free: 14-Day Fat Loss Kick-StarterFree…
- My Current Workout Routine, Nutrition, BJJ & Injury Update
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…
- Can You Build Muscle at Home? (Q&A)
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…
- What Happens When You Stop Working Out? (Q&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…
- Are You Making Fat Loss More Complicated Than It Needs To Be?
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? LINKSWork with me: Online CoachingStart free: 14-Day…
- My Biggest Collectables Wins, Mistakes & Regrets
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…
- Can You Build Muscle After 30?
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…
- Why You Keep Changing Workout Plans
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…
- Do You Need to Train to Failure to Build Muscle?
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…
- Marvel, Travel & Life in the U.S. (ft. Austin Chan)
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…
- Why Calorie Tracking Works For Some People (But Not Others)
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…
- Fat Loss Q&A: Plateaus, Cardio & Busy Schedules
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…
- Can You Build Muscle Without Gaining Fat? (Q&A)
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. LINKSWork with…
- A Personal Update!
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…
- I Did 813 Chin-Ups in 30 Days — Here’s What Happened (ft. Myles Nesbeth)
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…
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