LiftingLindsay's More Than Fitness

Latest Episodes:

What's the Minimal Amount of Training to Maintain Muscle & Strength Sep 12, 2022

Show notes

Many times life events come up and we may have to adjust our training. We might not be able to train as long and hard as before. Many woman ask me about this in terms to vacation and pregnancy. How can they not lose any progress during this time. The great news is maintaining muscle is actually easier than putting on muscle.

**NEW TRAINING STARTS SEPTEMBER 12TH-My personal training program is available on the LiftingLindsay APP for anyone to follow along with. Click HERE to sign up. After you sign up, and download the app go into the app and join the group called Train with Me. You can join and start any time. The training cycles last for 6 weeks and then a new program will be put into your training calendar so all you have to worry about is getting into the gym and working hard, and smart ;)

Research cited in podcast
https://www.ncbi.nlm.nih.gov/pubmed/21131862

Detaching From the Outcome - Letting go of the crippling sense of urgency Sep 07, 2022

Show notes

One of the main roadblocks I see with individuals is a crippling sense of urgency and obsession with the outcome. Today we'll be discussing why this hurts more than helps, and how we can begin to identify it in ourselves and work on letting it go.

NEW TRAINING PROGRAM STARTS SEPTEMBER 12th on the LiftingLindsay App. This is my personal program. It's training 4x a week, the training cycle lasts 6 weeks, and has alternative exercises for home training too. Join the group Train With Me. Sign up HERE

Training App also includes hypertrophy programs for those who want to grow strength and muscle, or who are looking to maintain muscle while in a fat loss phase, as well as programming just for those training at home. Click HERE to learn more.

Update* My Body Recomp Progress - Tips on Body Recomposition Aug 30, 2022

Show notes

Can someone who has been lifting weights for awhile still experience body recomposition? Can we sit around maintenance and put on muscle and shed down a little body fat at the same time?

Over the past 3 years I have been blessed to learn biomechanics and program design and mentor from some of the best in the industry. I have felt that my programming and my abilities to push myself have really grown and increased. I wanted to see if I tracked all my data really well through a dexa if it was possible for me, as a trained individual, to be able to really put my programming and training skills to the test. Could I put on muscle and drop fat at the same time sitting closer to my maintenance calories.

I started my journey with a DEXA scan from DEXABODY. After 8 weeks I did another DEXA to see how things were moving. My weight was staying the same, but I felt changes. I share the DEXA results which are very interesting. in 4-6 weeks I will do 1 more DEXA to see how things end over the 12 week period.

Use code 'LIFTINGLINDSAY' to save $20 on your DEXA with DEXABODY. Click here to schedule.
NEED optimized Training? Click HERE to sign up for the LiftingLindsay App where you can access my personal programming that I do, or choose from my other groups and programs.

Research cited

Body Recomposition: Can Trained Individuals Build Muscle and Lose Fat at the Same Time

More cited research - I talked about food fear mongering that goes on now a days. I am not a fan and it appears the more rigid the more likely we are to suffer negative consequences.

Rigid control of eating behaviors in men and women is associated with more eating disorder symptoms and greater mood disturbances than was flexible control of eating behaviors (Timkho and Perone, 2005).
A monotonous diet (such as one with little variety due to elimination of "forbidden" foods) triggers food cravings (Pelchat and Schaeffer, 2000), which has found to be associated with higher BMI and binge eating behaviors (Abilés et al., 2010; Moreno, Warren, Rodríguez, Fernández, & Cepeda-Benito, 2009).
Rigid dieting control strategies have been found to be inversely correlated with dieting success, while flexible dieting control strategies has been found to be positively correlated with dieting success (Meule, Westenhöfer, and Kübler, 2011).

Watches, Waist Trainers, & Walking/Step counting Aug 23, 2022

Show notes

Should you get 8k steps in a day, or 10k or 12k? Does it matter and make a difference? What about waist trainers? Are they worth the money? And how accurate is that watch of yours at tracking calories burned? These are the main topics we'll dive into in today's episode.

Need Optimized training programs that have QUALITY exercise selection? Click HERE to sign up for the LiftingLindsayAPP
Electrolytes I talked about - Link HERE

Research cited
Watches overestimating calories burned (PMIDs 3495939, 35060915, & 32897239)

Browne, J.D., et al., Lifestyle Modification Using a Wearable Biometric Ring and Guided Feedback Improve Sleep and Exercise Behaviors: A 12-Month Randomized, Placebo-Controlled Study. Front Physiol, 2021. 12: p. 777874.

Reverse Dieting - The What and HOW! Aug 12, 2022

Show notes

Reverse Dieting is actually a very new theory in the fitness industry. Listen today to find out what a reverse diet is, the why's behind it, and the hows and how to set up realistic expectations for it so that you can minimize fat increases post fat loss phase.

NEW Optimized training starting August 15th. Sign up HERE to join. New program in Fat Loss group, as well as Muscle and Strength. Both are hypertrophy programming. The fat loss group has some metabolic work, as well as cardio suggestions.

Research on RMR lowering post cut....

Leibel, R.L. and J. Hirsch, Diminished energy requirements in reduced-obese patients. Metabolism, 1984. 33(2): p. 164-70.

Astrup, A., et al., Meta-analysis of resting metabolic rate in formerly obese subjects. Am J Clin Nutr, 1999. 69(6): p. 1117-22.

Muller, M.J., et al., Metabolic adaptation to caloric restriction and subsequent refeeding: the Minnesota Starvation Experiment revisited. Am J Clin Nutr, 2015. 102(4): p. 807-19.

Martins, C., et al., Metabolic adaptation is not a major barrier to weight-loss maintenance. Am J Clin Nutr, 2020. 112(3): p. 558-565.

Martins, C., et al., Revisiting the Compensatory Theory as an explanatory model for relapse in obesity management. Am J Clin Nutr, 2020. 112(5): p. 1170-1179.

Research showing overfeeding (independently) doesn't increase someone's RMR like so many claim on social media these days...

Westerterp, K.R., Physical activity and body-weight regulation. Am J Clin Nutr, 2019. 110(4): p. 791-792.

Johannsen, D.L., et al., Metabolic adaptation is not observed after 8 weeks of overfeeding but energy expenditure variability is associated with weight recovery. Am J Clin Nutr, 2019. 110(4): p. 805-813.

Bray, G.A. and C. Bouchard, The biology of human overfeeding: A systematic review. Obes Rev, 2020.

Combo moves, Bosu Balls, & What Makes a quality Hypertrophy Exercise Aug 08, 2022

Show notes

It doesn't take much looking around on social media fitness accounts to see people lifting on bosu balls, combo exercises, and banding their knees for every glute exercise. Are these quality hypertrophy exercises though? Do they have a place in your training, and if so how?...

I have learned that people can become very religious about certain influencers they follow, as well as certain exercises and ways of training. i'm here to only point to what the research, experience, and the anatomy in movement show. If you are a busy mom like me, I don't have time to waste in the gym. I love training but I want it to be as optimal as possible. That will make exercise selection very important when we want results and have specific goals.

**NEW** FAT LOSS & STRENGTH training programs start AUGUST 15th on the training APP!! Need optimized Training Programs? Sign up for the LiftingLindsay Training App HERE

Follow on Instagram - LiftingLindsay

Studies mentioned in podcast...

-Anderson and Behm. (2004) Maintenance of EMG activity and loss of force output with instability. J Strength Cond Res

-Koshida et al. (2008) Muscular outputs during dynamic bench press under stable versus unstable conditions. J Strength Cond Res

- Banding knees for hip extension, N1 Study Click HERE
- Abduction for lower glutes - glute max - Study Click HERE

Can't Hit Goals Due to Lack of Support - Wants VS Needs Aug 01, 2022

Show notes

It is very true that hitting our goals can be a bit easier when we have a support system around us, but if we really want something we are not going to hang everything on everyone around us understanding and supporting our every goal in life. Today we have a tough love conversation about how sometimes we do use this as an excuse for not going for what we want.

We also talk about the importance of understanding the difference between needs and wants. This can actually be the missing piece to having a more healthy outlook on fitness and goal setting.

Follow me on instagram at liftinglindsay

Want smart and optimized training for the gym? Training that is aligned with your goals? Check out my training app HERE

My Next 12 weeks - Setting Up a Body-Recomp Approach For Trained Lifters Jul 22, 2022

Show notes

I love testing out and trying new approaches and seeing how my body responds to different protocols. Last year I had some really good success with a full build approach (aka calorie surplus for an extended period). This year I want to see how my body will personally respond to a 3 month body-recomp approach (trying to get just a little bit of muscle, while losing a little bit of body fat at the same time). Although I do believe, and research has shown, that a trained lifter wont get as much muscle gains during a body recomp approach, and that it's a lot harder as your training age goes up, I want to test the waters and see how much I can and how my body personally will respond to this approach.

As my knowledge of optimizing training, nutrition, and recovery has gone up, and as i've learned to work smart in the gym, i'm going to see if these things will help me edge out some more muscle gains during this next 3 month body-recomp approach.

In this podcast I talk about...

how to set up a body-recomp approach for a trained lifter
how to manipulate nutrition or added cardio
How we can really use flexible nutrition approaches
What i'm looking for and how I will manipulate things as time goes on

I have no expectations other than to watch and see how my body will respond.

Need optimized training for home or gym? Click HERE to sign up for the LiftingLindsayApp

I started my 12 week body-recomp with a DEXA scan, discussed in the episode. I'm working with DEXABody. if that's something that interests you, click HERE to schedule an appointment. Use code LIFTINGLINDSAY, for a $20 discount. I don't get anything for you using my code. I just asked them if there was a code my followers could use to save money :)

Muscle Building Fitness Phase (aka: Bulk,Build) Jul 19, 2022

Show notes

Muscle Building Phase - also know as a bulk or build. This Episode we break down what a specific muscle building phase of fitness looks like.

What's the hard and easy of this particular phase.
How can we make sure we are putting on more muscle than fat?
What's the difference between doing body recomposition approach and maintenance vs a specific building phase
Which is best for your goal, body recomp or building phase

Need optimized training plans? Click HERE to sign up for weightlifting plans that are tailored for your goals

Creatine Monohydrate - I use BULK SUPPLEMENTS linked HERE

I talked about DEXAs in this episode. I personally use DEXAs to track my progress over time. I'm located in Utah and use DEXABODY. Click HERE to sign up for a DEXA if that is something that interests you. Use Code LIFTINGLINDSAY to save $20. I don't get anything for you using my code. I've just asked them to provide me with a way to help save money for others :)

Some of the research that was cited in the podcast...

Longland, T.M., et al., Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. Am J Clin Nutr, 2016. 103(3): p. 738-46.

Campbell, B.I., et al., Effects of High Versus Low Protein Intake on Body Composition and Maximal Strength in Aspiring Female Physique Athletes Engaging in an 8-Week Resistance Training Program. Int J Sport Nutr Exerc Metab, 2018. 28(6): p. 580-585.

Barakat, C., et al., Body Recomposition: Can Trained Individuals Build Muscle and Lose Fat at the Same Time? Journal of Strength and Conditioning Research, 2020. 42(5): p. 7-21.

Slater et al. “is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training.” 2019

Don't Wait - Get Back on Track NOW! Jul 11, 2022

Show notes

Do you find yourself getting off track and then saying "i'll start again tomorrow". Or, "i'll start again Monday!"

STOP! Choose to be the person you want to be starting NOW!

Follow me on Instagram at LiftingLindsay

Want optimized training plans for home or gym? Sign up HERE