142 – Q&A – Considerations when approaching a transformation, exercise selection and getting clear on your values

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In today’s Q&A episode, Ben gives you the details on how he is approaching his 12-week transformation and the aspects you should consider when attempting a transformation – whether it be with a client or for yourself.
He covers topics such as the importance of aerobic fitness, his personal daily walking and breathing practice, his nutritional approach and top 10 supplements, the trilogy of a good training program and why 100% commitment in necessary to achieve excellence.

Ever wondered how to select exercises that are right for YOUR body? The mission of the Muscle Intelligence brand is to give you the knowledge to train YOUR body the right way – not the way you see someone else doing it and today, Ben walks you through what to consider when it comes to selecting exercises.

And finally – in order to achieve a transformation, you need to get clear on your values. Ben shares his top 4 values and how they play a role in his day-to-day decision making.

We hope you enjoyed today’s episode. If you did, please leave us a review on ApplePodcasts to support us and share it with a person you feel will benefit from this conversation. To get in touch with us, leave us a comment on Youtube or Instagram


Thank you to our sponsors Bioptimizers. Use code MUSCLE10 for 10% off any order.

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Podcast with Sally K. Norton on Oxalates
Podcast with Anya Fernald, CEO of Belcampo
Podcast with Dr. John Demartini

Nutrion and Supplements

Olive Oil – Fresh Pressed Olive Oil
Electrolytes – Redmon Real Salt use code INTELLIGENCE for 15% off
Fish – Wild Alaskan Seafood Box use code BEN for $25 off your first order
Billings Seafood Guys
Meat – Belcampo use code BPAK10 for 10% off
Supplements – Bioptimizers use code MUSCLE10 for 10% off



[00:19] – Today’s Topics

[01:20] – Ben’s target and objective with a transformation

[02:00] – The goal of a sustainable transformation

[02:22] – Ben’s approach for his own 12-week transformation

[03:00] – Stress and Recovery

[03:55] – 360° approach to health – the 6 pillars of a lean, healthy and muscular body

[04:50] – Aerobic Fitness – daily morning walk

[07:15] – Functional Movements – walking and breathing

[07:44] – Ben’s focus on an intentional walking and breathing practice.

[08:36] – Diaphragmatic breathing

[09:27] – Dieting – the first 4 weeks

[10:55] – Protein intake

[11:32] – Vegetables at every meal

[12:01] – Minimising inflammation

[13:58] – Anti-inflammatory foods

[16:52] – Ben’s top 10 supplements

[19:20] – How mobility plays a big role in building muscle.

[20:36] – Trilogy in training

[21:32] – Ben’s training split

[22:00] – Diet considerations for your transformation

[22:23] – 100% commitment – or nothing

[23:12] – Exercise selection

[24:07] – What are you capable of doing?

[25:18] – Training with intelligence

[26:45] – How to set up for your body.

[27:52] – Mindfulness in order to thrive

[30:03] – Stability

[30:38] – What to do next time you step into the gym.

[32:08] – How to look at exercise selection.

[34:10] – The 4 Hubs of Stability

[35:00] – What are your values? Ben shares his top 4 values.

[38:51] – Today’s Sponsor – Bioptimizers


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Ben Pakulski

Ben Pakulski

Since first lifting weights as a teenager, Ben has been on a mission to do whatever it takes… …to become the most muscular man on the planet! On the eve of The Arnold Classic, he confronts the dark realities of bodybuilding… And his own future! Follow him on his journey…

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About the Podcast

Formerly the Muscle Expert Podcast. The world’s top authority on intelligent muscle building and fat loss gives us a simple to understand deep dive into the complex world of building a body you love, and living your greatness. Weekly interviews with leading experts in a vast number of scientific fields focusing on health optimization (nutrition, sleep, hormones, mindfulness and mind set), strength, (both physical and mental), and muscle hypertrophy. Learn proven strategies for optimum life performance, whether it be in the gym, the board room or the bedroom; this is the blueprint for becoming the upgraded modern man. Ladies, this podcast is for you too. The topics, tips, and life hacks covered are essential for every individual who wants to upgrade themselves mentally and physically.

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