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The importance of getting back to fundamentals with your diet, with your training... the 20% that gives the 80% in the kitchen and the gym.

Mike Matthews

Mar 9, 2020

EFR 292: Back to Diet and Training Basics with Mike Matthews

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Do you want to get fit but don’t know where to begin? Finding the right advice may be difficult due to the sheer abundance of information and the proliferation of fad diets. When it comes to fitness, you need proper guidance to achieve your fitness goals faster.

In this episode, Mike Matthews shares his knowledge in personal fitness and training so that you can become your strongest and leanest self. He discusses tips for every person in their fitness journey, whether beginner, intermediate, or advanced. Listen to the podcast to discover valuable insights about owning your dream physique.

Connect w/ Mike @muscleforlifefitness

Connect w/ Chase @chase_chewning

Ever Forward Radio is made possible by our proud partners! Save some money and keep supporting the podcast, THANK YOU!

-----

Three Value Bombs: Why You Should Listen to the Full Episode

  1. You don’t need anything beyond the fundamentals of diet and training.

  2. The Pareto Principle works in the kitchen and the gym too. Do the 20% work that gives you 80% results.

  3. Fitness companies can be both profitable and responsible at the same time.

-----

Episode Highlights

Mike’s Morning Routine

  • Mike wakes up early, at about 6 a.m., and drinks plenty of water to replenish fluids.

  • He also goes to an infrared sauna because it helps with the inflammation he experiences with crepitus.

  • He reads a book first thing in the morning to allow for more family time later in the day.

Insights on Life

  • Your plans can change based on what happens to you and your surroundings.

  • Be more aware of the people with whom you spend your time, as it will affect who you are.

  • You have to consider how you invest your time.

Contributing Factors to Mike’s Success

  • Mike started his career by writing books. He published Bigger, Leaner, Stronger through Amazon’s KDP.

  • He has always been a great student with interest in learning and solving problems.

  • Mike thought of writing his first book the way he did for his previous job writing manuals for healthcare companies.

  • He constantly received emails from women asking if they can practice what he wrote in his book. Mike realized the need and wrote a book for women.

  • He believes that reading is critical to one’s success. The average American reads only one book a year.

  • The books he wrote now sold over a million and a half copies. It also brought in a lot of high-caliber people.

Beyond Bigger, Leaner, Stronger: For Intermediate and Advanced Lifters

  • Mike is finishing a new book called Beyond Bigger, Leaner, Stronger.

  • With Bigger, Leaner, Stronger, you’re given 9 to 12 sets per major muscle per week. There is a lot of evidence that shows it’s a great place for people who are new to proper weightlifting.

  • However, there will come a time where your beginner routine will become a maintenance program.

  • When you’re stuck after the newbie gains, increase the volume and intensity of your training.

  • Add things to your routine that are likely to make a difference.

  • Turning to sophisticated and trendy training programs is not as effective as doubling down on the fundamentals.

  • It's not about the number of reps; it's the number of hard sets with weights in the range of 70% to 85% 1RM.

  • As long as you're pushing hard, a set of six reps is going to be just as conducive to muscle growth as a set of 12 reps.

  • Increase your volume if you're doing 9 to 12 per major muscle group per week, and you find yourself stuck.

  • No matter how theoretically sound your plan is, you only notice the results when performing and training.

The Problem with Most People

  • The essential difference between the intermediate and advanced programs versus the beginner program is you need to work harder.

  • A lot of people may have great programs, but they don't train hard enough.

  • Some people also rest way too much in between sets and don't reach technical failure.

  • Social media is a double-edged sword. It can have positive peer pressure, but it can also affect your commitment and focus in the gym.

Learning From Experience and Past Injuries

  • Now, Mike is more aware and more conscientious about taking things slower and what it means to be hurt.

  • Know your limitations to avoid or when you’re recovering from an injury.

  • It’s good to have someone who can help you with your therapy and recovery process. Mike works with a rolfer who can give him advice about areas that need work.

  • However, it is up to him to maintain the therapy.

  • The importance of avoiding injury and learning what your body needs and what it doesn’t come with time and expertise.

Will Mike Be Shredded Again?

  • Mike currently has around 9–10% body fat, which is ideal for him. He likes his current physique, and it is also easier to maintain.

  • Unless you are on performance-enhancing drugs, having only 5–6% body fat is not sustainable.

  • Taking drugs will affect your health and give you bigger problems in the long run.

  • The Instagram standard is ridiculous and not genuine. Don’t hold yourself to that standard.

  • Taking steroids is a hack Mike does not recommend.

Advice for Beginners

Diet

  • Learn about the energy balance and macronutrient balance and use them to your advantage.

  • Don’t wed yourself to a fad diet. It might work for you, but not for the reasons marketers tell you.

  • Find a dietary protocol that works for you. It should be sustainable and exciting.

  • Get enough sleep.

  • After a couple of months, it’s normal to not perform quite as well as you did in the beginning.

  • Prepare your meals yourself. Get the majority of your calories from relatively unprocessed foods.

  • There are no off-limit foods apart from those that upset your stomach or don’t make you feel good.

  • You’re allowed to eat anything you want to cover 20% of your calories per day.

Training

  • Do 3–5 hours of training a week.

  • If you want to burn calories and move, exercise works. But if you want to make consistent progress, you need to train.

  • Put most of your training time to muscle training.

  • If you want to gain muscle and strength quickly, try strength training.

  • The key is getting strong; muscles will come after that.

  • Cardiovascular exercise is good. But keep in mind that the more cardio you do, the harder it will be to gain muscle.

Mike’s Visions for Legion and the Fitness Industry

  • Mike frowns upon the industry's obsession with making the body “pretty.”

  • It may be physically healthy to be obsessed, but it can be emotionally and psychologically unhealthy.

  • Mike wants the “evidence-based movement” to keep growing, where credible people educate others about fitness.

  • He wants fitness resources to be more accessible by laymanizing jargon.

  • Mike wants his competitors to follow his lead in funding more scientific research in the sports nutrition space.

  • Expect transparency in Legion’s manufacturing and third-party testing.

  • Legion is also going to use only 100% recycled plastic and refill bags instead of new tubs for supplements. The company will also partner with a charity that works to clean up plastic waste.

How Mike Matthews Lives a Life Ever Forward

  • Mike is focused on self-improvement and having a system to achieve that.

  • He keeps an open mind and is willing to try things.

  • Mike also believes in the “more for less” method.

  • When he has a vision, he makes a conservative estimate of the time and energy it will take to achieve it. Then, he doubles it and ponders if he’s okay with that. If he is, then he goes all in.

  • Focusing on the details makes the compound effect more substantial.

  • Don’t take a shortcut in doing the work you need to do.

-----

5 Powerful Quotes from This Episode

  1. “Add things that are likely to make a difference. That's where the next level of education needs to occur. You don't need to know anything beyond the fundamentals in the beginning.”

  2. “If what you're doing mostly makes sense, if the volume you're doing right now is not producing results, chances are you could just increase that, and that will start producing results.”

  3. “Instagram standards are so ridiculous because of how many people are lying. You can stay lean if you're willing to be miserable and if you're on drugs chart, you can stay super shredded. It's not healthy, and you're not going to feel good.”

  4. “Are you training hard enough? A lot of people actually go to the gym, and they're not. They might have a great program on paper, but they just don't train very hard.”

  5. “The importance of volume, that's something more and more research is indicating that is one of the key levers that you need to pull to continue getting bigger and stronger.” 

About the Guest

Mike Matthews is the founder and CEO of Legion Athletics. He is an author, entrepreneur, and fitness coach based in Northern Virginia. Legion Athletics is a scientific-based fitness and supplements company.

To connect with Mike, you may reach him on Instagram. To see more of his content and products, visit legionathletics.com.

-----

Enjoy The Podcast?  

If it’s a resounding yes, feel free to like, share, and subscribe to the podcast.

Think we’re a 5-star podcast? If you do, we'd love to see your review. Help us reach more people and cater to our audience better. It takes just a few seconds to provide your valuable feedback here on Apple Podcasts 

Do you want to start on a sustainable fitness journey? Join the EF Nation private Facebook group! Connect and engage with other listeners and expand upon this episode at https://www.facebook.com/everforwardradio.

FREE guide to podcasting! Learn more about starting your own podcast in Chase's free “Ultimate Beginner's Guide to Podcasting” at OperationPodcast.com.

Episode resources:

For any other questions about how to live a life EVER FORWARD through our coaching, podcasting consulting and production services, podcast guest requests or to have Chase as a guest on your show please email him directly at chase@everforwardradio.com.

Read More

EFR 292: Back to Diet and Training Basics with Mike Matthews

Do you want to get fit but don’t know where to begin? Finding the right advice may be difficult due to the sheer abundance of information and the proliferation of fad diets. When it comes to fitness, you need proper guidance to achieve your fitness goals faster.

In this episode, Mike Matthews shares his knowledge in personal fitness and training so that you can become your strongest and leanest self. He discusses tips for every person in their fitness journey, whether beginner, intermediate, or advanced. Listen to the podcast to discover valuable insights about owning your dream physique.

Connect w/ Mike @muscleforlifefitness

Connect w/ Chase @chase_chewning

Ever Forward Radio is made possible by our proud partners! Save some money and keep supporting the podcast, THANK YOU!

-----

Three Value Bombs: Why You Should Listen to the Full Episode

  1. You don’t need anything beyond the fundamentals of diet and training.

  2. The Pareto Principle works in the kitchen and the gym too. Do the 20% work that gives you 80% results.

  3. Fitness companies can be both profitable and responsible at the same time.

-----

Episode Highlights

Mike’s Morning Routine

  • Mike wakes up early, at about 6 a.m., and drinks plenty of water to replenish fluids.

  • He also goes to an infrared sauna because it helps with the inflammation he experiences with crepitus.

  • He reads a book first thing in the morning to allow for more family time later in the day.

Insights on Life

  • Your plans can change based on what happens to you and your surroundings.

  • Be more aware of the people with whom you spend your time, as it will affect who you are.

  • You have to consider how you invest your time.

Contributing Factors to Mike’s Success

  • Mike started his career by writing books. He published Bigger, Leaner, Stronger through Amazon’s KDP.

  • He has always been a great student with interest in learning and solving problems.

  • Mike thought of writing his first book the way he did for his previous job writing manuals for healthcare companies.

  • He constantly received emails from women asking if they can practice what he wrote in his book. Mike realized the need and wrote a book for women.

  • He believes that reading is critical to one’s success. The average American reads only one book a year.

  • The books he wrote now sold over a million and a half copies. It also brought in a lot of high-caliber people.

Beyond Bigger, Leaner, Stronger: For Intermediate and Advanced Lifters

  • Mike is finishing a new book called Beyond Bigger, Leaner, Stronger.

  • With Bigger, Leaner, Stronger, you’re given 9 to 12 sets per major muscle per week. There is a lot of evidence that shows it’s a great place for people who are new to proper weightlifting.

  • However, there will come a time where your beginner routine will become a maintenance program.

  • When you’re stuck after the newbie gains, increase the volume and intensity of your training.

  • Add things to your routine that are likely to make a difference.

  • Turning to sophisticated and trendy training programs is not as effective as doubling down on the fundamentals.

  • It's not about the number of reps; it's the number of hard sets with weights in the range of 70% to 85% 1RM.

  • As long as you're pushing hard, a set of six reps is going to be just as conducive to muscle growth as a set of 12 reps.

  • Increase your volume if you're doing 9 to 12 per major muscle group per week, and you find yourself stuck.

  • No matter how theoretically sound your plan is, you only notice the results when performing and training.

The Problem with Most People

  • The essential difference between the intermediate and advanced programs versus the beginner program is you need to work harder.

  • A lot of people may have great programs, but they don't train hard enough.

  • Some people also rest way too much in between sets and don't reach technical failure.

  • Social media is a double-edged sword. It can have positive peer pressure, but it can also affect your commitment and focus in the gym.

Learning From Experience and Past Injuries

  • Now, Mike is more aware and more conscientious about taking things slower and what it means to be hurt.

  • Know your limitations to avoid or when you’re recovering from an injury.

  • It’s good to have someone who can help you with your therapy and recovery process. Mike works with a rolfer who can give him advice about areas that need work.

  • However, it is up to him to maintain the therapy.

  • The importance of avoiding injury and learning what your body needs and what it doesn’t come with time and expertise.

Will Mike Be Shredded Again?

  • Mike currently has around 9–10% body fat, which is ideal for him. He likes his current physique, and it is also easier to maintain.

  • Unless you are on performance-enhancing drugs, having only 5–6% body fat is not sustainable.

  • Taking drugs will affect your health and give you bigger problems in the long run.

  • The Instagram standard is ridiculous and not genuine. Don’t hold yourself to that standard.

  • Taking steroids is a hack Mike does not recommend.

Advice for Beginners

Diet

  • Learn about the energy balance and macronutrient balance and use them to your advantage.

  • Don’t wed yourself to a fad diet. It might work for you, but not for the reasons marketers tell you.

  • Find a dietary protocol that works for you. It should be sustainable and exciting.

  • Get enough sleep.

  • After a couple of months, it’s normal to not perform quite as well as you did in the beginning.

  • Prepare your meals yourself. Get the majority of your calories from relatively unprocessed foods.

  • There are no off-limit foods apart from those that upset your stomach or don’t make you feel good.

  • You’re allowed to eat anything you want to cover 20% of your calories per day.

Training

  • Do 3–5 hours of training a week.

  • If you want to burn calories and move, exercise works. But if you want to make consistent progress, you need to train.

  • Put most of your training time to muscle training.

  • If you want to gain muscle and strength quickly, try strength training.

  • The key is getting strong; muscles will come after that.

  • Cardiovascular exercise is good. But keep in mind that the more cardio you do, the harder it will be to gain muscle.

Mike’s Visions for Legion and the Fitness Industry

  • Mike frowns upon the industry's obsession with making the body “pretty.”

  • It may be physically healthy to be obsessed, but it can be emotionally and psychologically unhealthy.

  • Mike wants the “evidence-based movement” to keep growing, where credible people educate others about fitness.

  • He wants fitness resources to be more accessible by laymanizing jargon.

  • Mike wants his competitors to follow his lead in funding more scientific research in the sports nutrition space.

  • Expect transparency in Legion’s manufacturing and third-party testing.

  • Legion is also going to use only 100% recycled plastic and refill bags instead of new tubs for supplements. The company will also partner with a charity that works to clean up plastic waste.

How Mike Matthews Lives a Life Ever Forward

  • Mike is focused on self-improvement and having a system to achieve that.

  • He keeps an open mind and is willing to try things.

  • Mike also believes in the “more for less” method.

  • When he has a vision, he makes a conservative estimate of the time and energy it will take to achieve it. Then, he doubles it and ponders if he’s okay with that. If he is, then he goes all in.

  • Focusing on the details makes the compound effect more substantial.

  • Don’t take a shortcut in doing the work you need to do.

-----

5 Powerful Quotes from This Episode

  1. “Add things that are likely to make a difference. That's where the next level of education needs to occur. You don't need to know anything beyond the fundamentals in the beginning.”

  2. “If what you're doing mostly makes sense, if the volume you're doing right now is not producing results, chances are you could just increase that, and that will start producing results.”

  3. “Instagram standards are so ridiculous because of how many people are lying. You can stay lean if you're willing to be miserable and if you're on drugs chart, you can stay super shredded. It's not healthy, and you're not going to feel good.”

  4. “Are you training hard enough? A lot of people actually go to the gym, and they're not. They might have a great program on paper, but they just don't train very hard.”

  5. “The importance of volume, that's something more and more research is indicating that is one of the key levers that you need to pull to continue getting bigger and stronger.” 

About the Guest

Mike Matthews is the founder and CEO of Legion Athletics. He is an author, entrepreneur, and fitness coach based in Northern Virginia. Legion Athletics is a scientific-based fitness and supplements company.

To connect with Mike, you may reach him on Instagram. To see more of his content and products, visit legionathletics.com.

-----

Enjoy The Podcast?  

If it’s a resounding yes, feel free to like, share, and subscribe to the podcast.

Think we’re a 5-star podcast? If you do, we'd love to see your review. Help us reach more people and cater to our audience better. It takes just a few seconds to provide your valuable feedback here on Apple Podcasts 

Do you want to start on a sustainable fitness journey? Join the EF Nation private Facebook group! Connect and engage with other listeners and expand upon this episode at https://www.facebook.com/everforwardradio.

FREE guide to podcasting! Learn more about starting your own podcast in Chase's free “Ultimate Beginner's Guide to Podcasting” at OperationPodcast.com.

Episode resources:

For any other questions about how to live a life EVER FORWARD through our coaching, podcasting consulting and production services, podcast guest requests or to have Chase as a guest on your show please email him directly at chase@everforwardradio.com.