Cutting tips, losing stubborn fat, fasted training, and more...

Want some help building your best body ever? Here are 5 ways I can assist whenever you’re ready: www.mikematthew...
---
In this podcast I talk about my cut from 9-6% body fat in ~8 weeks, some tips for making dieting easier, what stubborn fat is and how to lose it, why you don't want to drastically cut calories, fasted training, and more...
Want to listen to this in iTunes?
itunes.apple.c...
MY WEBSITE:
www.muscleforli...
DEFINITIVE GUIDE TO INTERMITTENT FASTING:
www.muscleforli...
STUBBORN FAT:
www.muscleforli...
SUBMIT YOUR QUESTIONS:
www.muscleforli...
FACEBOOK FANPAGE:
/ muscleforlifefitness
TWITTER:
@muscleforlife
INSTAGRAM:
muscleforlifefitness

[@MikeMatthewsFitness]

Want some help building your best body ever? Here are 5 ways I can assist whenever you’re ready: www.mikematthews.co

[@fpvvsford]

i dropped 10 pounds of fat in a little over 2 weeks just from reading your book and kept alot of my muscle from following everything you said. Was the best gym/cardio book i have ever read, just wanted to say thanks

[@Citryyyna]

You have such a beautiful voice, it's perfect for podcasts. The first one I listened to was your interview with Lyle McDonald. I found it accidentally and I thought you were just a random radio dude hired because of your perfect radio voice. But turns out you're way more than that. I've enjoyed listening to your podcasts so much, now I'm just rummaging through your channel trying to find the ones that I've missed. You're great!!!

[@capoman1]

Mike. You are the guru. You got all this info, you're not afraid to tackle any one of these subjects. I could listen all day (even while I train haha). This is all good info. Fasted vs fed training, what supplements to use, what to do if your metabolism is shot, how your body responds to insulin and carbs vs fats vs protein. All of the info is so basic to the guy that wants to get in shape, that wants to lose fat, or wants to put on muscle; the basic things that you need to do to get in shape. This info is so basic to that goal, it's like learning the alphabet, or learning your basic arithmetic. I mean you just have to know this basic stuff if you're gonna even drive your ass to the gym.

[@IslamTheLoveOfMyLife]

Hi Mike, Initially glancing over your BLS book, I thought it was a gimmick like the rest and full of contradictions. However, having read it properly, I love it. A simple book with easy to follow advice. I like the simplicity of 4 to 6 reps and moving up when I hit 3 x 6 comfortably. In the past I have done 4 x 12 reps and it burned me out quick. This gives me enough time to recover. Great work man, also love the tshirt!

[@IslamTheLoveOfMyLife]

I wanted to ask.. I take a shake of 40g protein, 10g carbs and 5g creatine before every workout. Would it be better for fat loss if I dropped this and just took BCAAs?

[@rainer250]

+Mike Matthews What would be good pre-workout carbs besides fruit?

[@edenbarda1612]

First of all, I think you are kind of awesome for answering most of these comments!! I just purchased your "Thinner Leaner Stronger" book after being convinced and seeing incredible results from my brother using your "Bigger Leaner Stronger" book. If I may say so, Mathew You are kind of brilliant!I love how you clarified EVERYTHING!! It makes me want to work because now I actually know what my body is doing, and HONESTLY....it ALL makes sense!! Thank you so much for all the work u put into it :)

[@XXXVegaliciousXXX]

if you could put time markers showing what you are discussing that be appreciated. i wanna listen to it all but i cant sometimes.

[@XXXVegaliciousXXX]

***** quick ? if you can.....when im trying to target myofibrillar hypertrophy the rep range is 4-7 but what if the muscle group is primarily slow twitch.

[@XXXVegaliciousXXX]

rear delts,side delts,calfs,forearms

[@Auniesauce]

Your IF explanation helped me realize that I do IF without even realizing it occasionally (weekends). Sweet! I love your podcasts!

[@TheCosmetiCat]

Hey Mike, love the post! Just finished your thinner leaner stronger book and loved it! I really think it's the best one I've read on the subject. Lot's of really good tips, even for more "advanced" people. Hope you keep up doing the Podcasts - it's so inspirational to see you in person!! Greetings from Germany

[@crfaas]

so how much isolation for weak points should you actually do? for large/small bodyparts...for instance...i would like to add a few inches to my biceps, chest, and legs...i have been working out steady for about 2 years or more following visual impact bodybuilding and kinobody bodybuilding routines....i have made a noticable difference....just need to tweak my diet a little....i'm 187lbs, 42 inch chest 151/2 inch arms and between 33 and 34 inch waist. what would you suggest?

[@josemendozajr5345]

Leaner Bigger Stronger.!! So far I like what I'm reading and recognized past mistakes and turning things .Trial and error

[@nancyFLRN]

Thank you for speaking about women’s fitness/goals. Love your videos.

[@internetanonymity7933]

After several years of sitting behind a computer all day and eating whatever I wanted whenever I wanted I decided it was time for a change. I came up with my routine solo, i'm not running anyone else's program. I do Stonglifts 5x5 3x a week. 30 minutes of interval cardio on lift days, 1 hour on non lift days. 1 day off a week. Aim for around 1500 calories a day, 3 meals with 2 or 3 small snacks spread out throughout the day. My only focus really for Macro is hitting my daily protein goal of 1g per lb of lean body mass. No cheat days. I started this program about 4 and half months ago and have lost 70 lbs. I feel great and no discolor in urine or any other warning signs, so I'm assuming i'm doing it in a healthy way. Do you guys think picking these books up will make a substantial difference in my results or am I doing it right pretty much?

[@internetanonymity7933]

Thanks! I bought your book and am loving it so far. I guess I'm guilty of what so many others are in looking for that "magic bullet" for results. But short of steroids, I think I'm doing all I can. I don't have those connections.....yet. Also, I'm loving your pre workout, it's amazing. Grats on all your success.

[@Auniesauce]

I think it was this video, but I've been trying your recumbent bike sprint interval suggestion and I LOVE it. I never have done bike intervals (always treadmill) so it's such a good way to switch it up. Thank you!

[@MartinCernik89]

Great job so far Mike! I am reading Bigger, Leaner, Stronger and Muscle Myths and trying to apply knowledge to my workout plans. I found many interesting and suprising things which I didn't know before and it helped me to remove bad habits and add new good ones. Looking forward to see your next video.

[@gn01717682]

Your book changed my life! But isn’t it time to update on things like fasted cardio, BCAA and “messed up” metabolism?

[@MikeMatthewsFitness]

What (specifically) about those things are you suggesting changes to?

[@gn01717682]

​@@MikeMatthewsFitness can't post links on the studies I found, or my comment gets deleted: specifically on fasted cardio and how it does not result in more fat burn, the overall energy consumption + resistance training dictates the body composition in the end, studies names: Influence of glucose ingestion on fuel-hormone response during prolonged exercise Body composition changes associated with fasted versus non-fasted aerobic exercise Effect of Overnight Fasted Exercise on Weight Loss and Body Composition: A Systematic Review and Meta-Analysis Exercising fasting or fed to enhance fat loss? Influence of food intake on respiratory ratio and excess postexercise oxygen consumption after a bout of endurance training also BCAA being generally useless: Isolated Leucine and Branched-Chain Amino Acid Supplementation for Enhancing Muscular Strength and Hypertrophy: A Narrative Review The effect of branched-chain amino acids supplementation in physical exercise: A systematic review of human randomized controlled trials also metabolic damage, you did an update on an article in your website: “Metabolic Damage” and “Starvation Mode,” Debunked by Science would love to hear your current thought on these!

[@crfaas]

I bout you bigger leaner stronger program. starting Monday on a 4 day a week routine to switch it up. Just came off a 3 day a week routine for 8 weeks. took a week off. I have a good feeling if I tweak my diet and eat more I will start to pack it on. will see what happens.

[@Dashielle0921]

Hi mike I am an avid fan and I love your content so much but this is just too long. Can you make a seperate vid that was cut by parts by the topic you are tackling on. Thanks ! More power to your new channel and btw I'm glad that you decided to do podcasts!!

[@harpartapbhangu3908]

you said as we get leaner the fat loss slows down to about half to 1 pound per week so if the body is going to only lose 1 pound per week can we increase our calories so it matches with losing 1 pound per week rather than attempting to lose 2 pounds per week as we get leaner

[@HSIathletics]

Great vids, probably the best info I've received on a number of topics. Thanks, keep up the great work.

[@girugiru27]

Cool to see you on here. Dig the blog and looking forward to reading the book next week.

[@JeffPenaify]

I'm trying to lose fat, close to 20 25 pounds, maybe more or less I'm not sure) and I started IF 2 days ago on a 20/4 ratio, deficits at 5 to 700 a day , I have a really active job so I'm not doing much gym work , hitting my macros while being very micro conscious, fluctuating carb intake weekly from 100 to 150, instead of a cheat meal I get drunk on Saturdays and fast 24 hours Sunday. Is this a good plan? Can I hit my target of 25 in 3 months like this? I'm currently between 194-198 down around two pounds from last week.

[@vitalijarubeziut]

Congrats Mike, many people were waiting to see you live :)

[@joesilkwood4958]

My gosh! This is what I needed. Finally.. subscribed

[@crfaas]

Will do...

[@tmrogersjr]

thanks mike great info in this podcast so happy you started doing these

[@NatGagui]

Mike, I appreciate your contribution to community, good info. i got a couple questions 1). im following your cutting program but i notice that some of the recommended dosage on your supplement are 2x the recommended manufacturer e.g 10g BCAA,3pills vpx meltdown,10mg Yohimbine and so on, isn't that too much? 2) Can i substitute different brands for my other supplement. Thanks Nathan

[@Elidangerfield1111]

Okay so I've got a question I've asked around but haven't got an answer to. I am currently cutting at 1900 calories a day, 170ish carbs/ 160ish protein/ And 64ish fats. Before a workout I eat a 600 calorie meal with lots of carbs and do the same after a workout. Sense I'm cutting and protein synthesis is already impaired, I know that what I get from the food is important. However, sometimes my workout run an hour and a half long and I cut the cardio. If I did cardio later that day, after my post workout meal, would that take away from the nutrition I get from the food?

[@jacobmiranda1]

Mike, so I did my first session of cardio on a recumbent bike. I feel that I'm getting my heart rate up and everything but I feel like it's mainly working my legs. I like the idea that it's easier on my back than other forms of cardio but how much better is it than doing intervals on the stairmaster? 20 minutes on the stair master targets my whole body. Like I said, the bike seems to work my quads more than anything else.

[@JC-ce8uw]

Hi i never know what to eat post fasted cardio? I've read eating u should wait 2hrs ,and eating carbs too soon will halt any fat burning. Also it seems I've lost allot of strength whilst training fasted how can I change this?

[@tigreHHH]

Hi new subscriber here, in just three days ive learned very useful knowledge from you and im gonna start reading your blog posts now thanks!

[@BrentBoxberger]

Hey Mike! 2 Quick questions! I have read that taking too much Yohimbe while doing fasted training can cause a significant increase in water retention. I already hold a lot of water weight so this concerns me, what's your take on this? Also, I know some BCAA supplements contain sucralose and other ingredients that break the fast. Do you have a preferred BCAA supplement? Or is there any regular ingredients in common BCAA supplements that break the fast that we should look out for? New to your channel but definitely my go to for any questions I have now. Thank you for giving quality, HONEST information. Just signed up for your newsletter. Big fan.

[@jasonmedrano2240]

How can I get ripped I weigh 191 pounds will walking & an workout gett me leaner or do I have eat right

[@koDiacc]

hi mike. really intresting video. i'm a man but i'm also get really hungry a lot of times when im fasting. especially in the evening when i'm lying in the bed trying to sleep my body is really craving for some carbs/sugar. is it because my body is used to getting many carbs? or in the morning when don't have breakfast I get reaaaally hungry around noon and really looking forward to this first meal/lunch

[@pabloivanovic4677]

Great article Mike! Thank you!

[@fastedtwinkie5215]

I have been reading and searching about Yohimbine,i know you mentioned it. But have you experienced any side effects? Whats your thoughts about it?

[@alexanderdale8394]

Hey mike! Love you're videos mate. Really good information witch helped me reach and conquer my goals. It was actualy quite easy following your guidelines! But hey, sounds like you got some crazy recipe for panecakes. Wonder if you can share a refeed type of panecake recipe:)

[@courtneymcfarland8333]

If carbs keep your metabolism high, and dietary fat gets stored as body fat... Then why not eat higher carb all the time? Most fitness professionals seem to recommend low carb higher fat high protein diets with only 1 day of higher carb cheat/refeed day per week... So Wondering if you have carbs every day and low fats to stay within your calorie range, would that work? Why is that not often recommended?

[@davidwitt3547]

Because low carb gives you the fastest weight loss due to loss of water and fat. Your carb/fat I Intake doesnt matter for fat loss, protein does because its thermogenic. So in that case a higher carb moderate fat high protein is much better for you.

[@WadeDog5208]

your the man! So much info on training and eating!

[@bobbymentel]

Mike can you help me with my BMR and macros for a cut? I am 6'3" and 230lbs ... I lift weights and do sum cardio. I think I am at 15 to 17% body fat I'd like to get down tom10% or less.

[@Beastius24]

Hey Mike! Having read BLS and beyond BLS answered a lot of questions I had - thanks a lot! I'm reverse dieting now since I cocked up my metabolism pretty bad, and doing ok now, with little to no increase in bodyweight. :) My question would be: once I've reached my TDEE, should I cut to 80% in one go or at the same pace as I do during the reverse / metabolism jack up period? Thanks, M

[@petermetcalfe6722]

Great video Mike, I learned a lot from it.

[@epiyawne]

My friends don't believe me when I say jogging will not benefit them as much as HIIT. They don't like the feeling during HIIT--too out of breath. IDK why, I kind of like that feeling. LOL. Anyway, this podcast is basically everything I need right now with summer coming and family relatives visiting. Awesome podcast!

[@michaeldavidson7]

Hey Mike great video. Been wondering when you determine your calories for the day are you factoring in the amount burned through weights and cardio? Or do you simply only go by the amount you should be eating for that day?

[@Ge4rsofWar]

Do you have an email whom i can send an email to , so you can just critique my physique briefly? (bf % , number of lbs to lose to reach certain Bf % etc)

[@Floodgazer]

Inspiring! Lots of great information here!

[@jeremiaskorach]

How long did your cut last? when exactly did you start cutting off 100K per week?

[@leannebahuaudbradley569]

Do you have any videos or articles specifically on repairing a slow metabolism after chronic dieting/ excessive cardio?

[@MikeMatthewsFitness]

Yes, check out these articles (which include links to the video versions): legionathletics.com/metabolic-damage/ legionathletics.com/reverse-diet/

[@SONZOFGUNZ37]

Mike can you show us a video of you doing hiit on the bike?

[@connorward7764]

Hey mike, Can I hit a heavy bag for HIIT or would that be to counter productive

[@jasonmedrano2240]

Will walking & ab workout get me leaner how do I shred pounds

[@oooowwwwdddd]

Wow you're so young in this video.

[@ScottRuth]

How do you feel about BIA machines for body fat? Obviously, a lot of very specific protocols (amount of water intake in past 4 hours, temperature, etc.) that need to be taken to give a very accurate measure. But, if taken under same conditions, they are very good at tracking change, which is probably more important that the actual number, isn't it? Especially since you can probably just look in the mirror and decide if you want more or less BF%.

[@em1ly420]

mike you are so easy to listen too, and very informative! i think i spilled over while doing a "bulk" and is slowly sculpting my muscle out again and thinkng i gained some thickness (muscle) but i think to truley tell is if your weight went up at the same bf% you were before the bulk?

[@em1ly420]

thats what i was thinking! thanks again

[@Stan_mile]

less sorness? that is because an active rest, like doing cardio, or walking, swiming, etc.. reduce more lactate in your muscle than lying on the bed or siting and watching TV ( passive rest) :)

[@aimeesantanna4380]

Please I beg you let me know what you say in the video,Portuguese subtitles please, you have many fans in Brazil.

[@fatchicksandlegos]

Hey Mike quick question, my grandmother will be starting in a calorie deficit to drop some pounds along with some light exercising like biking and walking. I know you say about 8 is the cut off limit for cutting phase, but does that also apply to obese people? If she does 8 weeks, then what after that, reverse diet do maintenance for a few months and start back in the deficit again?

[@fatchicksandlegos]

Awesome, thanks again!

[@MaxMaxis]

Love the Podcast!

[@shannonhawkeyptholisticper9882]

Artem Avetisiants what is the best resources for if? I've never considered it before but am wondering if it would be beneficial as long as I don't loose muscle mass?

[@andyp9055]

Would increasing calories by 100 a day not ruin your metabolism? or would you drop it back down to maintenance macros after youve stopped losing the fat?

[@andyp9055]

Great! Cheers

[@vistaprime]

Where are you Miami? all those palm trees in the background, man.

[@bradharrison9830]

So true Mike.

[@user-cy9xp6zu2s]

Hey mike you said bump it up to 4 or 5 but 4 or 5 out of what? 21? i need to know because i need to know how fast my legs should be moving in the HIIT sessions . also do you know the RPM when u did it? or is it those bikes that dont show? thanks!

[@user-cy9xp6zu2s]

Mike Matthews Thanks!!!

[@Scorpia6024]

Matthews, CLA vs. Green Tea Extract in terms of effectiveness towards losing bodyfat? (ofcourse, given its in addition to proper training, diet w/ more so ideal macros, and calorie deficit) or possibly the synergistic benefit of both, if any ? (but is there one seeming to be proven more effective than each of the two separately?)

[@Scorpia6024]

Thank you sir !

[@LouieProductionsX]

Great video! I have a question maybe you can help me with. When one is trying to cut i.e. mostly attempting to lose fat I feel most people will cut calories down, but I have also heard some add more calories & more high intensity activity. So logic would be that in lowering cal intake you lose WEIGHT (fat and muscle) vs. an increase in high intensity activity (lifting, cardio) & increase in cals, which would trigger predominantly FAT loss by metabolic increase. What do you think?

[@emilystudt6050]

i have a question ive been taking kre alkaline for 8 weeks and finished a bottle, is it ok to start the next bottle right away? or is it good to take a break?

[@emilystudt6050]

great! thx for taking the time again theres so much info out there n i know u are experienced! cheers!

[@MaxMaxis]

On your articles my BF is 1% down now, hell yeah!!!

[@arksamuels657]

Mike how you doing man? I have a question im getting back into it ive been back working out for maybe 2 months and I went from 220 to 237.2 when I started back working out I lost in 2months about 7pounds I workout everyday ... im now 231.2 trying to get to 210... and im 6'3 now eating 2000 cal I was at 1823 cal but I added.. and im also doing intermitting fasting my eating window is from 130pm-9pm.... I see u said somthing about keeping your fats low im getting about 40g.... any tips... thanks!!

[@arksamuels657]

Man!!!!!!! Thanks I actually did raise my calories to 3010.8 but ill lower them to what you suggested and see how that go for 7-10 days ive been only bodybuilding for 2 years and I did a dirty bulk never again, but ill keep intermitting fasting and go down to 2300 calories and im going to take pic more often and weigh myself everyday to see whats working... thanks again

[@crfaas]

I first heard about you on the RTR podcast. I was wondering your thoughts on reverse pyramid training and standard pyramid training?

[@TeddyE11]

Awesome video man! I'm a big fan of fasted training so i loved all of the content you had on it. You've gained a subscriber for life 👊

[@MrEverlast7]

Also the thing that kills my motivation is my flat feet help me pls ? Tips

[@rossbyrne1909]

great video ! one question how do skinny guys put on muscle mass ? and 3 best workout exercises :)

[@MrEverlast7]

Yo @ Mike Matthews I have ur books and everything it's just hard for me to get motivated any tips ?

[@SONZOFGUNZ37]

Can’t hear you in the train 🤦‍♂️

[@Andalucia90201]

Eric Helms mentinoned looking at recent data, that a slow cut 16 or 24 weeks is much better than a standard 8 or 12 weeks cut, in keeping musclemass. What is your opinion? Or was your goal just beachlean instead of ripped?

[@davidwitt3547]

Beachlean it probably doesnt matter, ripped your primary focus is to get there as fast as possible. So a 8-12 week cut to 6-7% would be much better. Over 9% doesnt really matter I've found.

[@blueskiesahead01]

Mike - Be thinking about optimizing these vid posts for SEO findability (title, tags, description, etc.) and consider drawing refs to your site, where your books/sups, etc. is for sale. Google LOVES videos and these can help cross promote your other endeavors (esp if MORE people find it). Check KZbins policies on commercial post types and play by the rules and you'll benefit huge (as I know you already know). Best - C :)

[@TEAMSLEEK]

Awesome!

[@Ge4rsofWar]

just that or is it mike (at)muscleforlife (dot) com?

[@Kane6676]

I can't believe people get lean eating 2000 calories a day . I'm 6ft 230 lbs eat 1800, lift 5 days a week and mountain bike 3. Have not dropped a single pound in a month

[@loco305mia]

HEY MIKE I GOT FRIENDS LAUGHING AT ME WHEN I SAY TO GO HEAVY BUT 6 REPS. THEY KEEP SAYING LIGHT WEIGTS UP TO 20 REPS IM STICK WITH YOU ALL THE WAY MAN BOOK IS GREAT , THE FIRST BOOK I READ IT TILL THE END AND TWICE!!!!

[@TVResults]

do you still do bcaas before ab workouts when you are training fasted?.....I do them before my other bodyparts when I train fasted...I have to watch using the bcaas and drinking a cup of coffee in the mornings usually because of my caffeine senstivity..I usually end up doing a half cup coffee if I'm taking the bcaas..yes, even the bcaas that don't have caffeine in them..just the mobilization of energy in itself pumps up my system

[@TVResults]

Sometimes I break up workouts in a day depending on my schedule..so I may have abs in the morning and another bodypart later in the day..I only drink black coffee...at most, I'd put one stevia serving in it

[@JonasAstrm1981]

Tip: Hitch up with other "big" KZbin and podcast stars, that could boost viewings and audience (the gay community is, of course, big), you have a great competetive advantage which is your books and your current followers.

[@vistaprime]

pancakes is going to be more than just a little fat if you're dong a re-feed. LOL. I love fasted workouts. I take aminos as suggested and have no real issues with energy unless I didn't get enough sleep. fasted running with some aminos is great when cutting.

[@LowEnd31st]

vistaprime not fasted if you are taking useless aminos...

[@davidwitt3547]

Im sure he meant leucine, and yes you're still in a fasted state with leucine in your system.

[@FitFatFit]

Dude, I came here from Bios3traning and I have to say THANKS A LOT for all info that you giving . The only thing is metabolic dmg is not existing, you like to read researches , so google for Lyle McDonald articles , he f*ckd Norton(metabolic dmg theory author) pretty fast

[@billytheweasel]

+Аркадий Петлах One qualifier; Every body is different. Example; keto works great for many, but not others. Some livers do not process lipids right and LDL-P, Apo(a) -spikes. Others are insulin sensitive and don't need to do it. But for many, it brings them back from metabolic syndrome, or allows a solid cut. The mitochondria, my favorite allele, and the production of ATP, adenosine tri phosphate (sp?) is key to building mass. The electron transport chain is far more productive than the Krebs (citrate) cycle even. So, many factors are at play, including the availability of electrons (anti oxidants and grounding). For me, I welcome all input and everyone working to understand the mysterious kabuki dance of the endocrine system and all the other mysteries that can unlock more growth. Norton has a Phd and is locked onto helping us achieve gains. I don't assert that he's the Buddha but why torpedo his efforts to advance us?

[@LowEnd31st]

A bit of broscience in this video... I think you have changed your views on some of this.