The Extra Rep Podcast

Stop trying to sweat the fat off. We break down how to train for a 4-kg drop in 6 weeks: keep your resistance plan the same, push hard sets, lower junk volume, and track real progress so you hold muscle while the fat goes. Simple rules, no bs workouts!

[0:00] Fat loss training myths

[1:00] Same program, higher intent

[2:30] Minimum effective dose (low volume, hard sets)

[5:00] Track lifts & t...

Calories first, ego second. Josh and Liam break down how to actually eat to drop 4kg in 6 weeks. They run the numbers, set macros that don’t wreck your training, explain why carbs around workouts matter, and cover the micronutrient and food-volume basics that keep you full and consistent through silly season. Simple rules, real results!

[0:00] Eating to drop 4kg in 6 weeks

[0:52] How to calculate your calorie deficit

[2:09] ...

In this solo episode, Josh breaks down exactly how to lose 4kg in 6 weeks using a simple 5-part framework: calories, protein, training, sleep, and steps. No fads, just the minimum effective dose that lets you drop fat, keep (or build) muscle, and actually stick to the plan for six weeks straight.

[0:16] How to lose 4kg in 6 weeks

[1:02] The 5-part fat loss checklist

[3:04] Setting a sustainable calorie deficit

[4:00] Why protein makes ...

Josh and Liam break down how to eat out without derailing progress. Think simple menu swaps, hidden-calorie traps and how to bank calories, plan ahead, and move on after slip-ups. Plus a festive-season game plan so you enjoy the food and keep momentum!

[0:00] Why eating out feels tricky

[1:01] Breakfast swaps that actually help

[3:05] Poached vs scrambled: hidden calories

[9:17] Move on after “oo...

Josh and Liam unpack why looking lean (or jacked) doesn’t automatically mean “healthy.” From hormone crashes and gut issues in extreme dieting to genetics, set-points, and the post-diet exit plan, they lay out how to chase results without wrecking your health.

[0:00] Looks and health: set the stage

[1:04] Risks of getting stage-lean

[4:30] Hormones, gut, sleep trade-offs

[7:41] Yo-yo dieting, set-point, reverses

[12:58] Genetics, Drugs,...

Gut health is trending hard online, but most of what you see is fear-mongering and useless “don’t eat this” advice. In this episode, Josh and Liam cut through the noise and break down the simple, science-backed habits that genuinely improve digestion, reduce bloating, and support better training results. Practical hacks, clear explanations, and zero nonsense.

[0:00] Gut health trends

[1:00] Chewing for digestion

[2:10] Apple cider vin...

In this episode, Josh and Liam break down exactly how beginners should approach training. From programming and recovery to avoiding the biggest mistakes that stall progress! Whether you’re new to lifting or getting back after a break, this is your blueprint for faster strength and muscle gains.

[0:00] What actually defines a beginner

[1:26] Best rep ranges for early progress

[3:42] Full-body vs split training setup

[5:11] Consistency b...

Josh and Liam break down how stress wrecks your fat loss, training, and recovery. And more importantly, how to manage it before it manages you. From sleep and screen time to smart supplements and recovery routines, this one’s a crash course in staying strong without burning out.

[0:00] What stress really does to your body

[2:00] The “stress cup” and recovery limits

[4:20] Sleep, your best stress regulator

[6:00] Phones, overstimulation...

This Halloween-themed chat dives deep into the psychology of cravings, why we reach for treats under stress, and how to enjoy smarter alternatives without sabotaging progress. Josh and Liam share practical swaps, gut health tips, and how to avoid binge spirals while still enjoying the foods you love.

[0:42] The dopamine hit behind cravings & emotional eating

[1:39] The HALTS method: knowing your true hunger triggers

[3:00] Hydrati...

Josh and Liam dive into the classic debate of calories in vs. calories out, unpacking how food quality, digestion, and individual health conditions all play a role in results. They offer a balanced view on how to approach nutrition for both fat loss and long-term health.

[0:00] Calories vs food quality debate

[1:00] What makes up calorie expenditure

[4:00] Chronic health and food quality

[7:00] Misleading food labels explained

[14:00] B...

Josh and Liam break down the most overrated gym exercises and what to do instead! They set simple strength standards before “fancy” work, explain who should avoid what, and give easy swaps that actually build muscle without wrecking joints.

[2:00] Strength standards before fancy exercises

[2:47] Why the plate press sucks

[6:10] Close-grip pulldown common mistakes

[10:05] Ditch the front plate raise

[18:00] Planks vs real core training

Ma...

Josh and Liam debate viral fitness claims including glucose spikes, “no fiber” advice, fruit versus sugar, protein in everything, and Pilates for muscle. They show how to think critically instead of chasing clickbait, with context-first, practical takeaways you can use.

[0:00] How to judge online fitness claims

[2:50] “Glucose spikes make you fat”

[6:33] “You don’t need fiber”

[10:30] Fruit vs sugar

[19:29] Pilates builds muscle?

Make su...

Josh and Liam break down their personal supplement stacks, exposing what actually works and what’s just expensive pee. From zinc and magnesium to saffron and curcumin, they unpack how lifestyle comes first and why bioavailability beats hype every time.

[0:05] Why most people take the wrong supps

[1:28] Zinc, testosterone & immune function

[3:00] Multivitamins during fat loss phases

[4:40] Cod...

Josh goes solo to unpack 10 years of coaching! Early mistakes, fixing gut issues, discovering progressive overload, and the business/client-experience shifts that changed his results. He shares how mobility and building joint range reduced injuries, plus the mindset lesson: you’ll be bad at first just learn, adjust, and keep going.

[0:00] Why a solo episode

[1:55] From soccer to coaching

[5:27] Gut reset and keto

[6:02] Progressive ove...

We break down a simple, science-backed warm-up you can use before any lift: raise temp, open stiff areas, then ramp your nervous system with smart warm-up sets. Plus, practical extras—hydration, creatine/caffeine timing, and an easy cool-down—to boost performance and cut injury risk.

 [0:35] Raising your heart rate

 [2:54] Mobility priorities

[7:35] Warm-up set ladder

[10:26] Hydration & carbs

[17:03] Nasal breathing 

Make sure you&a...

Josh and Liam break down practical food swaps that keep you in a calorie deficit without feeling deprived: covering breakfast, lunch/dinner, dessert, and snacks. You’ll get specific examples, simple prep hacks, and mindset tips (protein and fibre pairing, leaner cuts, smaller portions) to make lower-calorie choices that still satisfy you!

[0:00] Why food swaps matter

[1:02] Breakfast on-the-go fixes

[6:00] Lower-calorie lunch staples

[...

Part 2 of the Q&A dives into why higher‐frequency training beats bro splits for most lifters, how to think about soreness/pumps, and what “hard gainer” really means. We also break down keto/carnivore for muscle growth, fasting for fat loss, and when a protein-sparing modified fast actually makes sense.

[0:26] Full-body vs bro split

[3:53] Smarter weekly volume setup

[9:01] Hard gainer fixes

[...

In this Q&A episode of the Extra Rep Podcast, Josh and Liam dive into your most-asked questions on training, nutrition, and recovery. From explosive lifts to glucose, insulin, and good vs bad soreness, we cut through the noise with practical, no-BS answers.

[0:41] Are explosive movements needed in a program?

[4:02] Heart rate zones explained (and which one is best for fat loss)

[7:18] How the nervous ...

In this episode of The Extra Rep Podcast, Josh and Liam break down their current training splits, explaining how their goals, injuries, and personal preferences shape the way they train. Liam shares his full-body A/B split focused on strength, hypertrophy, and recovery, while Josh outlines his strength-based, mobility-heavy program designed around improving range of motion and addressing injuries. Both highlight the importance of r...