Mike Matthews, certified personal trainer, best-selling author, and founder of Legion, the number one brand for all-natural sports supplements, talks with Angela about building your dream body and what it takes to achieve your ideal physique whether you are a man or woman
With a science-based approach to losing weight and gaining muscle, Mike explains, in detail, exactly how to go about setting up the right nutrition and training to sculpt your body and achieve the outcomes you want. He discusses the science behind approaches such as flip-flopping and why it’s important to find the approach that works for you.
If you are looking for great informative content on how to get started, or successfully continue your journey to your ultimate physique then this episode is a must-listen         
 
KEY TAKEAWAYS

The optimal range for healthy body fat in most women is 18%-25% this and can be maintained indefinitely if you do the most important things mostly right most of the time, but you don’t have to be perfect
If you are trying to lose both fat and build muscle set up your diet for losing fat and then train in the gym to build muscle
The primary function of training is not fat loss but it does support the process
Most fat loss comes from nutrition through controlling calories and protein
The primary role of training is to build and maintain muscle  
Using mini-gaining and mini-cutting phases,  flip-flopping between a calorie surplus and a calorie deficit means you will be on an upward trajectory gaining momentum until you achieve your maintenance physique.
The flip flop approach can be helpful to women as they can minimise their fat gain as they sculpt their physique
Research shows it’s just as effective to go to just before the point of failing at a rep as it is to push to the maximum
You can gain muscle working in any rep range but it requires a certain amount of volume
Working in a variety of rep ranges has been shown to be more effective for strength gain
Walking is one of the most underrated forms of cardio
You should aim for your moderate cardio to be around half the amount of the time you are training your muscles
You are acutely stressing your body when you are training so it will need time to recover
The goal is to be able to handle more stress but to achieve this you have to work with the limitations you have right now
You have to be in tune with your body and listen to it

 
BEST MOMENTS
‘The key to being strong and looking fit with muscle definition for women is in the body fat composition’
‘In the first year, you see major changes and improvements’
‘Walking is great and you can’t really overdo it
‘Most women have to work harder on their lower bodies to get what they want, for men it's usually the other way around’
 
VALUABLE RESOURCES
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www.legionathletics.com
https://legionathletics.com/podcast/
www.instagram.com/muscleforlifefitness
 
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ABOUT THE GUEST
Mike Matthews
Mike Matthews is a certified personal trainer and bestselling author of Bigger Leaner Stronger and Thinner Leaner Stronger, as well as the founder of the #1 brand of all-natural sports supplements in the world, Legion. 
 
His simple and science-based approach to building muscle, losing fat, and getting healthy has helped tens of thousands of people build their best body ever, and his work has been featured in many popular outlets including Esquire, Men’s Health, Elle, Women’s Health, Muscle & Strength, and more, as well as on FOX and ABC.
 
ABOUT THE HOST
Angela Foster
Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance.
After recovering from a serious illness in 2014, Angela le