Physique Formation Podcast - Denver Steyn

Episode 54 - Rapid Fat Loss

Sometimes people want results fast, but what’s the cost? In this episode I explain how to approach rapid fat loss properly, when it can be useful, and what the risks are if it’s not managed well.

I’ll show you the pros, the cons, and whether a short-term aggressive cut is the right move for you. If you’ve ever been tempted to chase extreme results, this episode will give you the full picture.

Apply for 1:1 coaching: www.bit.ly/physiqueformation
Follow me on Instagram: @coachdenversteyn
Visit: www.physiqueformation.com.au

Episode 53 - Understanding Maintenance

Maintenance calories aren’t just a “holding pattern.” In this episode I explain why understanding maintenance is so important, how it benefits your body long-term, and why it’s a key phase in every fitness journey.

You’ll learn how to approach maintenance strategically, avoid the fear of eating more, and use it to reset your body for the next phase of progress. If you’ve ever wondered how to stay lean without constantly dieting, this one is a must-listen.

Apply for 1:1 coaching: www.bit.ly/physiqueformation
Follow me on Instagram: @coachdenversteyn
Visit: www.physiqueformation.com.au

Episode 52 - Micronutrients

Macronutrients often get all the attention, but micronutrients play just as big a role in your health. In this episode I go over the essential vitamins and minerals your body needs, what they do, and the best foods to include in your diet.

By focusing on micronutrients, you’ll not only improve your health but also support better energy, recovery, and long-term performance. This episode will help you make smarter food choices that go beyond just hitting your macros.

Apply for 1:1 coaching: www.bit.ly/physiqueformation
Follow me on Instagram: @coachdenversteyn
Visit: www.physiqueformation.com.au

Episode 51 - Adjusting Calories For Fat Loss

Hitting a plateau is part of the process, but knowing how to adjust is what keeps results moving. In this episode I explain the decision-making process behind reducing calories and the signs to look for when it’s time to make a change.

I also talk about when you shouldn’t adjust, and why being too aggressive can do more harm than good. If you’re stuck and not sure how to push forward, this episode will give you a clear framework to follow.

Apply for 1:1 coaching: www.bit.ly/physiqueformation
Follow me on Instagram: @coachdenversteyn
Visit: www.physiqueformation.com.au

Episode 50 - Borrowing Macros

Not every day looks the same, and that’s where flexibility matters. In this episode I explain the concept of “borrowing macros” to manage your weekly intake while still hitting your overall targets.

You’ll learn when it’s useful, when it’s not, and how to apply it without derailing your progress. If you’ve ever felt trapped by the numbers, this strategy will give you more freedom without sacrificing results.

Apply for 1:1 coaching: www.bit.ly/physiqueformation
Follow me on Instagram: @coachdenversteyn
Visit: www.physiqueformation.com.au

Episode 49 - 6 Reasons You Aren’t Dropping Body Fat

If you feel like you’re doing everything right but the fat isn’t coming off, this episode is for you. I go over six of the most common reasons people struggle to lose body fat and the adjustments that make the biggest difference.

From overlooked habits to training and nutrition slip-ups, you’ll see where you might be going wrong and how to fix it. This episode will give you the clarity to stop guessing and start progressing again.

Apply for 1:1 coaching: www.bit.ly/physiqueformation
Follow me on Instagram: @coachdenversteyn
Visit: www.physiqueformation.com.au

Episode 48 - My Contest Prep Reflections

Contest prep is one of the most challenging but rewarding experiences in fitness. In this episode I share my reflections from competing with the ICN, IFBB, and WBFF, including what went well, what was tough, and the lessons I’ll take into the future.

If you’re curious about what really goes into a prep or considering stepping on stage yourself, this episode will give you a raw and honest look behind the scenes.

Apply for 1:1 coaching: www.bit.ly/physiqueformation
Follow me on Instagram: @coachdenversteyn
Visit: www.physiqueformation.com.au

Episode 47 - Ending A Dieting Phase

Dieting is effective, but it’s not something you can do forever. In this episode I explain how to properly end a fat loss phase, the effects of being in a deficit too long, and why knowing when to stop is just as important as knowing when to start.

I’ll share how to transition out of dieting in a way that maintains your results, protects your health, and sets you up for the next phase of progress. If you’ve ever felt lost at the “end” of a diet, this episode will give you the roadmap.

Apply for 1:1 coaching: www.bit.ly/physiqueformation
Follow me on Instagram: @coachdenversteyn
Visit: www.physiqueformation.com.au

Episode 46 - Setting Realistic Expectations

When it comes to fat loss and physique change, most people set themselves up for disappointment by expecting too much, too fast. In this episode I break down what’s actually realistic when it comes to progress, including the rate of fat loss, how your body responds, and why patience pays off.

You’ll also learn what factors beyond calories can affect your results and how to set yourself up with goals that motivate you instead of leaving you frustrated. This is a must-listen if you’ve ever felt like you’re not progressing quickly enough.

Apply for 1:1 coaching: www.bit.ly/physiqueformation
Follow me on Instagram: @coachdenversteyn
Visit: www.physiqueformation.com.au

Episode 45 - Do Things Change As We Age?

Ageing doesn’t mean giving up on your goals, but it does mean being smart about how you train and eat. In this episode I talk about how your body changes as you get older, what that means for your training, and the adjustments you might need to make.

I also dive into why recovery, lifestyle, and mindset become even more important with time. If you want to keep building strength, muscle, and confidence as you age, this episode will give you a clear framework to follow.

Apply for 1:1 coaching: www.bit.ly/physiqueformation
Follow me on Instagram: @coachdenversteyn
Visit: www.physiqueformation.com.au