Leon Weche-Fitness

I love the science and if you’ve followed me for a while you know that.

Most of all I love the science of PEDs, biohacking and all these amazing peptides that can be life changing to most in the field of fitness, longevity, anti-aging, bodybuilding and health.

BUT…

Taking Testosterone for therapeutic purposes, Ozempic, Mounjaro and Co. while barely hitting your macros, drinking alcohol like it’s a job, stuffing on sweets and cakes every other day just because “I’m on XYZ”, being a stress bag, sleep hygiene is bad and you’re just not taking care of yourself is the most wrong approach.

You have to create a good foundation regardless. The basics matter the most then these tools come in as additions that will help you progress better a do better especially from a lifestyle and longevity point of view.

There will always be a kickback if lifestyle is not addressed first, ALWAYS. Then you will be there saying “they don’t even work” forgetting you never put yourself in an environment where any of the helpful tools could work.



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Just came to me as I was warming up for my upper session remembering some of the things I read yesterday and I thought to write it down and share before I forgot it.

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MY 2025 PREDICTIONS LOCKED IN.

Bodybuilding fans and bodybuilders, what is your top 6 open category prediction? Feel free to add predictions for all the other categories.

The deeper the hole gets the harder it is to get out of.

Just like training intensity, auto regulating when it comes to training is also a learned skill. It’s one of those skills you learn the more you train and the more advanced your training gets.

You have to be able to know and learn when to take a step back so you can take 5 steps forward.

Train hard, as hard as you can but remember intensity, volume and recovery exist as one. Each one affects the other they’re not independent of each other.

Whether you start your training week on Monday, Wednesday, Saturday…whatever the day and however the schedule it’s your consistency that matters.

All that “no days off” and “never miss a Monday” are total bullsh*t. Find what works for you and keep at it 💪🏾.
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Fix your sleep, and you will find your health and fitness also improving.
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YOU CAN DO IT. Your daily reminders, save and share them 💪🏾💪🏾
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A great way of making your walks progressive and challenging too while keeping those joints happy.

You can start with as low as a 2kg weight slowly progressing up to 20kgs before you even need to think about adding pace or even maybe jogging or sprinting with the vest.

So lots of room and ways in which you can work in progression(progressive overload).
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Some of the benefits you’d expect, from my personal experience since I started using the vest for my walks and sprints:

1. Grows calves quicker than any exercise I know of in the gym (if you care for a good pair of calves). I’ve noticed more calf growth from walking with a vest than years of calf raises.

2. You add that weighted vest you raise your energy expenditure even at the same walking speed and distance, which also increases oxygen consumption (VO2) and heart rate at same pace.

3. Weighted vest during walks means improved endurance over time because of demand on your cardiovascular system, no brainer there.

4. Easier on the joints - compared to running. So if you love running but those joints are just not there yet, or tend to complain, here’s a good place to start or stay and make amazing progress.

5. I find my hips, spine, ankles, knees and overall joint health to be improved and feel gods since I take my mobility work serious and can tell the improvements. They feel well oiled so to speak.

6. You get a progressive overload stimulus just like resistance training but at lower intensity. So beautifully sculpted legs will be a result.

7. I remember getting abs and oblique DOMS first few days so definitely good overall core engagement which means stabilizer (hips, abs, erectors) muscles get a good workout too.
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& slowly getting you guys to the weighted vest side of steps 😂💪🏾

If you’d also like to understand how to program that into your training like where to start in terms of vest weight to bodyweight, weekly progression, mobility warm-ups etc, DM me.



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Those backaches could just be due to your mostly sedentary lifestyle and not involving a lot of movement in your day to day.
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IT IS DEFINITELY NOT AGE, IT IS MOST PROBABLY YOUR LIFESTYLE.
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If you sit down too long, at least do mobility (move those joints) and make walking a part of your life. Kill those back pains through movement.

Look at how your day to day looks like, that’s a good place to start.

Then , for example:

- If you realize you sit too long, start looking for times in your day you can just move around even for 10 mins.
-Talk on the phone call while walking around if in an environment you’re able to.
-If you have stairs at work or home/apartment, that’s a good place to start with your daily walks up and down the stairs, baby steps.

Those are just but a few example to give you an idea on how to slowly start becoming less sedentary and move more.



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METABOLIC SYNDROME - 5 key components to watch out for:

1. Trunkal/ Abdominal Obesity aka KITAMBI:
Men - waist circumference of > 40 inches (>102 cm)
Women - waist circumference of > 35 inches (>88 cm)

2. Elevated blood pressure:
> or = 130/85 mmHg

3. Elevated fasted blood sugar:
> 5.6 mmol/L (>100 mg/dl)

4. Elevated Triglycerides:
> or = 150 mg/dl (that is 1.7 mmol/L)

5. Low HDL cholesterol- what most people call the ‘good’ cholesterol.

If you tick 3 or more of these, might be time to take your health seriously before things gets worse. And waist circumference, blood sugar and blood pressure those are things you can literally take CONTROL of in the comfort of your home / space.

You can’t not check yourself because you’re afraid of ACCOUNTABILITY.
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That daily reminder by 💪🏾🧠🫁🫀

Did you know about the decline in testosterone in men?
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