Team!

This is part 2 of a 2 part series where I discuss the optimal minimal...

I dive into strategies for squeezing the most out of your gym workouts when you're short on time. Sometimes you don’t have the luxury of crafting the perfect session without any time constraints… enter the concept of minimum effective dose training—getting the max results with the least amount of time spent. I’ll walk you through some popular techniques like the rest-pause method, myoreps, and drop sets. We'll also talk about how to structure your training more efficiently with quick warm-ups and smart supersetting. Plus, I'll share some other practical strategies, including density training and agonist-agonist supersets. These tips are all about helping you get a solide training dose without sacrificing your busy schedule.

This is good for the really busy that doesn't have much time to spend in the gym or the busy athlete looking to improve in multiple disciplines (Hybrid Athlete, Multiple Sport Athlete, Endurance Athlete looking to cross-train...etc)

Chapters:

0:00 - Intro

2:23 - Optimal vs Effective

5:57 - I go off on a tangent about cooking

7:36 - Evidence Based Training Strategies

18:39 - Training Structure

30:07 - More training approaches

40:47 - Sample Training session

Here is the link to some of the ressources mentioned in the episode:
https://pubmed.ncbi.nlm.nih.gov/34125411/
https://pubmed.ncbi.nlm.nih.gov/27433992/
https://pubmed.ncbi.nlm.nih.gov/34527944/
Effective Strength Training for the Time Poor

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-LPCB 👊

Team!

This is part 1 of a 2 part series where I discuss the optimal minimal...We answer the question: "How can I maximise my results in the gym on a lower than ideal training volume.

This is good for the really busy that doesn't have much time to spend in the gym or the busy athlete looking to improve in multiple disciplines (Hybrid Athlete, Multiple Sport Athlete, Endurance Athlete looking to cross-train...etc)

Here is the link to some of the ressources mentioned in the episode:
https://pubmed.ncbi.nlm.nih.gov/34125411/
https://pubmed.ncbi.nlm.nih.gov/27433992/
https://pubmed.ncbi.nlm.nih.gov/34527944/
Effective Strength Training for the Time Poor

Chapters

0:00 - Introduction

4:54 - Defining Optimal: How much/How hard

11:43 - The minimum effective dose

13:23 - My personal opinion on optimal minimum

15:23 - Let’s get tactical: Building a session/week of training

If you enjoyed this episode and want to more stuff from me:
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If you want to support the show, please consider subscribing or giving me a follow on the different social platforms.

You can also reach out via email: louispcb@gmail.com

-LPCB 👊

Welcome back to another episode of the EndurAthlete Podcast

In this special episode I give you early access to the first of a three-part series dedicated to unraveling the complexities of carbohydrates.

This was initially intended for YouTube but I still the audio only version to be very easy to follow.

We talk about the different types of carbs and their building blocks. We also look at a simple way to categorize them and talk about what happens in your body when you eat different types of carbs.

The goal is to arm you with the basic science based principles to better understand carbohydrates and make better choices in your diet.

While you are waiting for the next episode here is an other podcast episode that puts carbs in the context of your entire nutritional approach:
Nutrition Fundamentals - Part 1: Nutrition Hierarchy

Enjoy!2

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-LPCB 👊

In this episode, I share my personal journey with running and give you a step-by-step getting started in 2024.

I'll break down the starting points for two types of beginners:

1. Those without any fitness background and
2. Those who are already in good shape but new to running.

I provide a detailed progressions for each group, emphasizing the importance of the right running strategy in the beginning and show you how to methodically increase your running volume.

We also talk about the value of a solid foundation of resistance training, cardiovascular work, and regular walking for some beginner runners.

Finally, I talk about how much volume you should do when you consider yourself a “runner” and discuss what to do to keep progressing once you get to that point

Stuff mentioned during the episode:
[Spreadsheet] You can find the protocols from the episode here
[Blog] How to build an engine
[YouTube] Lactate Threshold Demystified

Chapters:

00:00 Introduction and Background
03:15 My journey into running
07:10 The biggest mistake beginner runners make
08:41 The 2 types of beginners
12:57 Scenario 1 - Phase 0
19:36 The best type of running for beginners
22:58 Sample Phase 0 Progression
28:57 Scenario 2
31:17 The next level of running/walk progression
32:57 Increasing and weekly training progression
35:07 Chapter 4: Becoming a Runner and Setting Goals
37:02 Varying training intensity
41:41 Conclusion ish
42:38 The value of running and additional ressources

If you enjoyed this episode and want to more stuff from me:
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-LPCB 👊

In this episode, we talk about everything you need to know to build your engine. More specifically, you'll understand the different intensity domains, how to train them and how to put it all together into a coherent training week.

Enjoy!

PS: Please review, rate and share the podcast if you like it or get something out of it 🙏

If you enjoyed this episode and want to more stuff from me:
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-LPCB 👊

Hello Team,

Today we explore the topic of food quality.

Now that we have covered energy balance and macronutrients, we have more context to talk about the quality of the foods that we eat.

One of the big points of discussion in this one will be the idea of quality of the overall patterns of eating and not just the quality of a single food.

I'll let you listen to hear the full story!

If you enjoyed this episode and want to more stuff from me:
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-LPCB 👊

Team!

This is episode 3 of our nutrition fundamentals series. Today we are talking about Macros.

Protein, carbohydrates and fat.

I discuss:
-what they are
-what they do
-why you need them
-how much you should eat
-and more

We also go over real life example as I build out someone's macros on the podcast to give you an idea as to how to put it together for yourself.

Enjoy the show 👊

If you enjoyed this episode and want to more stuff from me:
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You can also reach out via email: louispcb@gmail.com

-LPCB 👊

In this episode, we talk about the base of the pyramid. The most important and most impactful variable: Energy Balance.

Here are a few links if you want to dig a little deeper:

[ISSN] Position stand - diets and body composition:
https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0174-y

[Sigma Nutrition] Relative Energy Deficiency in Sports:
https://sigmanutrition.com/reds/

[Precision Nutrition] Hand Portion Guide:
https://www.precisionnutrition.com/calorie-control-guide-infographic

Tracking Tools
MFP: https://www.myfitnesspal.com/pl
Chronometer: https://cronometer.com/

If you enjoyed this episode and want to more stuff from me:
Instagram
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If you want to support the show, please consider subscribing or giving me a follow on the different social platforms.

You can also reach out via email: louispcb@gmail.com

-LPCB 👊