Look Good Move Well

Functional Bodybuilding

About

Fresh ideas for your training, nutrition, and lifestyle to immediately put to use. Hosted by Marcus Filly, the founder and CEO of Functional Bodybuilding, and CMO Satya Khan. We’ll be talking about avoiding burnout, keeping your passion alive for training, and fueling your body and mind so you can look good, move well now and for years to come.

Learn more about the Functional Bodybuilding training method, lifestyle, and programs with our free weekly newsletter at https://functional-bodybuilding.com/.

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323 episodes

$3 Fitness Questions vs. What Really Makes an Impact

Have you ever spent hours agonizing over the perfect workout program, training split, or brand of protein powder? You might be missing the big picture and the chance to make serious progress. We answer the questions you don’t need to sweat, so you can take the big wins to the bank. Sponsor: Transparent Labs h https://athlete.transparentlabs.com/marcus7ttps://athlete.transparentlabs.com/marcus7 https://athlete.transparentlabs.com/marcus7

45m
Mar 22
Fitter Than Ever - And Picking My Body Apart

Chasing fitness can feel like endlessly pursuing more money - where “enough” is always out of reach. If getting fit didn’t magically fix all your problems, let’s talk about where to go from here.

34m
Mar 14
Stop doing TOO much

Despite knowing that less can be more, many of us still struggle to change our behavior. Today, I want to dive into why that is. I've been there, gradually cutting back on my own training hours, and let me tell you, it wasn't easy. I had all these doubts creeping in about losing my identity as an athlete, my strength, and even how I'd look. But here's the thing: I've learned that it's all about finding balance and embracing new ways to stay fit. It's not about doing everything or nothing at all. So, if you're feeling hesitant about dialing things back, know that you're not alone. But trust me, it's worth it.

4m
Mar 12
Staying Sexy As You Age

Our priorities around body image change as our lives are filled with more responsibilities. Here’s our take on staying confident without paying too much of a price.

33m
Mar 08
The Secret to Training Consistently

Simplifying goals, such as focusing on consistently completing three weight training sessions per week, can lead you to better results and increased adherence. Today, we’ll discuss the importance of setting realistic goals and avoiding overly ambitious targets, advocating for the principle that "less is more" when it comes to training frequency.

5m
Mar 05
Testing Your Fitness

The CrossFit Open is upon us - but is it a good idea to test your absolute limit of fitness? We cover the pros and cons of pushing yourself and how and when to select an appropriate challenge to help you grow. Sponsor: http://drinklmnt.com/MarcusFilly http://drinklmnt.com/MarcusFilly

32m
Mar 01
Why Tempo Can Save Your Gains

If you want to achieve long term success in your lifts, focus on maintaining tempo. Incorporating tempo into your lifts helps improve mobility, strength, and movement quality. Today I’ll compare two workout sessions, one without tempo and one with, highlighting how tempo affects intensity, range of motion, and overall workout effectiveness. I want to emphasize the importance of tempo in building stronger joints, improving cardiovascular fitness, enhancing mobility, and facilitating better movement patterns.

7m
Feb 27
Adjusting a Meal Plan For You

Meal plans are seldom perfect as is - but how exactly can you adapt one for your food preferences and changing calorie or macro targets? How to tweak calorie amounts and make a plan that changes along with your needs. Sponsor: Transparent Labs h https://athlete.transparentlabs.com/marcus7ttps://athlete.transparentlabs.com/marcus7 https://athlete.transparentlabs.com/marcus7 Code "MARCUS" for 10% off Ninja Creami: https://functional-bodybuilding.com/ninja-creami-protein-ice-cream/

32m
Feb 23
1 Hack to Get Back On Track

In this podcast episode, we talk about New Year's resolutions and why so many people give up on them so quickly. They share a simple idea: keeping ready-to-eat protein like chicken or beef in your fridge can help you make healthier choices, even when you're busy or hungry. The host explains that it's not about lacking willpower but about finding easy ways to stay on track with your health goals. They also mention a service called Just Meats that delivers tasty, pre-cooked protein to your door. It's a helpful tip for anyone who wants to eat better without a lot of fuss.

7m
Feb 19
I Don’t Eat That!

Do you pass up the bread basket, say no to sweets, or eliminate entire categories of food from your diet? Lessons in testing assumptions about what we should or shouldn’t eat.

36m
Feb 16
How To Tell If You’re Training Hard Enough

I’ve learned over my years as a coach that the fundamentals of an elite coach are: effort & accountability. If you’re able to track your client’s effort and keep them accountable, they will be successful. This video takes you through my personal coaching tactics, which have aided me in creating a successful coaching business.

8m
Feb 13
Tracking Training and Staying Safe

You may be missing out on serious progress by not closely tracking your lifts. Learn the importance of knowing your numbers, and how to progress while staying safe. Sponsor: FBB https://functional-bodybuilding.com/persist/ Persist new cycle launch including 3-day full body ongoing training!

33m
Feb 09
Are You Ego Lifting?

Let’s dive into why adding tempo (the 4-digit lifting code) to your weightlifting game is a game-changer. It's all about getting those muscle gains and keeping your joints happy. Whether you're a newbie or a pro, adding tempo to your routine is a win. Just keep an eye on progress while sticking to the tempo – don't rush for those heavy weights at the expense of form. Trust me, it's all about that sweet spot for the best results.

1s
Feb 06
Are You Ego Lifting?

Let’s dive into why adding tempo (the 4-digit lifting code) to your weightlifting game is a game-changer. It's all about getting those muscle gains and keeping your joints happy. Whether you're a newbie or a pro, adding tempo to your routine is a win. Just keep an eye on progress while sticking to the tempo – don't rush for those heavy weights at the expense of form. Trust me, it's all about that sweet spot for the best results.

6m
Feb 06
Adding Vs. Subtracting Foods

When we think about nutrition, restriction of certain foods comes to mind. We take a look at the emotional experience of tracking, and how to make it a friendlier experience by adding more of the good stuff. Sponsor: http://drinklmnt.com/MarcusFilly http://drinklmnt.com/MarcusFilly

41m
Feb 02
Stick to your goals WELL PAST January

In 2024, shift away from extreme New Year's resolutions and embrace a sustainable fitness approach. Avoid common traps, prioritize consistent strength training, incrementally increase daily movement, monitor protein and fiber intake, and ensure quality sleep. Get ready for the 50g Protein Challenge and new tools to simplify meal planning. Make 2024 your year of balanced and lasting fitness success!

8m
Jan 30
Foods to Feel Full So You Can Lose Weight Faster

To lose weight, you’ve got to eat less - and hunger makes it feel so much harder. But with certain food choices, you can feel fuller on fewer calories, and get the nutrients your body needs. Here’s how to fill up on foods that fuel your body, without gaining extra weight.

34m
Jan 23
Make Gains by Doing Less

In 2024, I learned the importance of avoiding excessive effort for marginal gains. Balancing my fitness journey, I scaled back, recognizing signs of overexertion, and focusing on essentials. Now, with three targeted workouts weekly, 10-12k daily steps, and a simplified nutrition approach emphasizing protein and fiber, I've gained 1.5lbs while enjoying flexibility and improved energy. Rather than diving into optimization, let’s stack simple wins, like starting the day with 50g of protein, for 90% of the desired results.

8m
Jan 23
Training Splits & When to Train Full Body

What’s the best way to cover all the areas you want to train? We cover the pros and cons of full body, regional splits, and body part splits so you can find the best routine for your goals and schedule. Sponsored by VIVO: 15% exclusive discount - MARCUSFILLY15

35m
Jan 19
Patience and Consistency > Quick Fixes

Fast forward to 2029. Are you where you want to be health & fitness wise? If not, it’s probably because you chose quick and easy over patient and consistent. It can be so easy to fall into the trap of a 30 day challenge, or a crash diet. But, what we forget is that these generally lead to reverting back to our old habits, forcing us to start over AGAIN. Instead, let’s pick a journey that allows us to build habits and create consistency for years to come. Then, you’ll begin to see your body transform and before you know it, you’ll be right where you want to be.

6m
Jan 16
5 Foundations in 2024

Want to set yourself up for an amazing year of health and fitness? These are the 5 most important things to focus on, and how to do them effectively. Transparent Labs: https://athlete.transparentlabs.com/marcus7 Code: MARCUS for 10% off

46m
Jan 12
Small Training Idea — Big Impact

This month, I'm putting aside the idea of optimizing my fitness routine due to the chaos of December. With family around and holidays approaching, I'm focusing on simplicity. One key strategy I rely on in the gym is using timed lifting formats, setting specific intervals for each lift. This approach, especially with structured rest intervals, makes a significant impact on my workouts. I've learned that disciplined timing not only keeps me focused but also enhances the overall effectiveness of my training. If you're looking for a straightforward way to stay on track, consider using a fixed clock for your sets. It creates a rhythm, keeps distractions at bay, and ensures I make the most out of each session.

4m
Jan 09
How We Encourage Our Kids to Move

As parents, we have the opportunity to shape how our kids view movement, fitness, and health. These are the things we’re continuing from our own upbringings, and some things we’re changing for their future. Sponsor: http://drinklmnt.com/MarcusFilly http://drinklmnt.com/MarcusFilly

42m
Jan 05
Fell Off the Train? How to Hop Back On

We all have days that we skip training or eat one too many treats. The anxiety that comes with thinking you’ve screwed everything up and are back to zero is actually more damaging than the day you’ve had itself. It’s easy to fall into the idea that without perfection, your effort is worthless. But this isn’t true. Consistency over a prolonged period of time is what matters. A day here and there with minor slip ups is not the end-all. What matter’s is that you hop right back on the train. Today, I’ll leave you with some tangible ways to do this.

8m
Jan 02
Fitness Trends We’re Ready to See Go

As 2023 comes to a close, we’re saying “seeya” to these trends in fitness, nutrition, and health. https://functional-bodybuilding.com/

36m
Dec 29, 2023
How to Gain Strength without Getting Bulky & Vice Versa

Ever wonder why you're getting stronger but not exactly bulking up? Or you feel your bulking but not getting stronger? Science says go for lower reps (1-5) for strength and higher reps (5-30) for muscle. It's not just about lifting; it's the combo of muscle and fat that counts. So, balance muscle gains, lose some fat, and put in the right training effort. Skip the old-school bulk; try "maingaining" for slow, steady muscle gain without the fluff. Keep those weights heavy, and you'll be flexing in no time.

8m
Dec 26, 2023
Making Smart Workouts With Guest Coach Jason Brown

Jason Brown is a coach with decades of experience who is passionate about thoughtful training. And he’s reviewed many training programs out there, including Persist. Today we discuss foundations of a great program, and where most people miss the mark. Follow Jason: https://www.instagram.com/jasonbrowncoaching/

1h 27m
Dec 22, 2023
Should I Count Macros or Focus On Food Quality?

It seems like there is a constant tug-of-war between tracking macros and focusing on food quality when it comes to the best nutrition approach. The truth is, there is a time and place for both. In this episode, we dive into Functional Bodybuilding’s recommendations for approaching nutrition. Where to start, how to progress, and how to stay consistent.

10m
Dec 19, 2023
High Performance Foods

Not all calories are created equal. Here’s how to get the most nutrients with the fewest amount of calories. Swap a few high performance foods in place of your most common go-to meals, and watch the wins stack up. Sponsored by TPL: https://athlete.transparentlabs.com/marcus7 Code: MARCUS for 10% off High Performance Foods: https://functional-bodybuilding.com/high-performance-foods/

40m
Dec 15, 2023
High Performance Foods

Not all calories are created equal. Here’s how to get the most nutrients with the fewest amount of calories. Swap a few high performance foods in place of your most common go-to meals, and watch the wins stack up. High Performance Foods: https://functional-bodybuilding.com/high-performance-foods/

40m
Dec 12, 2023