Afleveringen
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Sign up for the Build.With.Me Group Coaching I mentioned -> here
Need to learn how to train smart and eat smart so you can hit your goals?? Join the LiftingLindsay App. Click HERE to sign up! Come join 1200 women who are working hard to become their healthiest selves! and doing it the RIGHT WAY!!
My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!!
Membership gives you access toā¦.
Training App with dozens of programs to choose from.MEAL PLANS w/ Yummy recipes!Courses :Learn Step Away from Tracking and Mindfully EatHow to set up a Fat Loss planSetting up your Muscle building phase.Community & Support with specific groups that share you same goals$500 worth in give aways monthlyMonthly Themes and Challenges to increase your learning and help you BECOME the person you want to be.bi Weekly Lives where I help you get your nutrition plan or answer questionsUpload videos of exercises for form reviews done by me! -
Topics discussed in this episode:
(00:08) - Our theme for May(01:51) - You can't just read a book and except your mindset to improve(04:18) - You are going to have to make some sort of sacrifice(16:38) - Why does your mind matter when it comes to fitness?(19:55) - What is a limiting belief?(27:51) - What if you shifted your soundtrack?(32:17) - One of my limiting beliefs(40:41) - What soundtracks are you rewriting this week?
Come train with me! Click HERE to sign up!Membership gives you access toā¦.
Training App with dozens of programs to choose from.MEAL PLANS w/ Yummy recipes!Courses :Learn Step Away from Tracking and Mindfully EatHow to set up a Fat Loss planSetting up your Muscle building phase.Community & Support with specific groups that share you same goals$500 worth in give aways monthlyMonthly Themes and Challenges to increase your learning and help you BECOME the person you want to be.bi Weekly Lives where I help you get your nutrition plan or answer questionsUpload videos of exercises for form reviews done by me!Books we talked about:
SoundtracksAtomic Habits -
Zijn er afleveringen die ontbreken?
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Topics discussed in this episode:
(00:08) - A very important muscular topic today(01:57) - What do the numbers show us?(20:09) - Easy gainers vs hard gainers(24:13) - What about genetics?(36:50) - Where hard gainers often go wrong(44:22) - Signs of a slow muscle gainer(47:43) - My plans for the next year
Get on the Newsletter HERE! Donāt miss out on free recipes and tips to help you hit your goals!Need to learn how to train smart and eat smart so you can hit your goals?? Join the LiftingLindsay App. Click HERE to sign up! Come join 1200 women who are working hard to become their healthiest selves! and doing it the RIGHT WAY!!
My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!!
Membership gives you access toā¦.
Training App with dozens of programs to choose from.MEAL PLANS w/ Yummy recipes!Courses :Learn Step Away from Tracking and Mindfully EatHow to set up a Fat Loss planSetting up your Muscle building phase.Community & Support with specific groups that share you same goals$500 worth in give aways monthlyMonthly Themes and Challenges to increase your learning and help you BECOME the person you want to be.bi Weekly Lives where I help you get your nutrition plan or answer questionsUpload videos of exercises for form reviews done by me! -
I'm discussing the truth about "Lifting Heavy" in group fitness.
Schoenfeld BJ et al. (2016). Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men. J Strength Cond Res, 30(7):1805-12. PMID: 26605807
Sources (Research Show Notes)
pubmed.ncbi.nlm.nih.govGrgic J et al. (2017). The effects of short versus long inter-set rest intervals on measures of muscle hypertrophy: A systematic review. Eur J Sport Sci, 17(8): 983-993. PMID: 28641044
pubmed.ncbi.nlm.nih.govMcKendry J et al. (2016). Short inter-set rest blunts resistance exercise-induced increases in myofibrillar protein synthesis in young males. Exp Physiol, 101(7): 866-82. PMID: 27126459
pubmed.ncbi.nlm.nih.gov
pubmed.ncbi.nlm.nih.govSchoenfeld BJ. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res, 24(10): 2857-2875.
journals.lww.comāGive it a restā Meta-analysis (Singer et al. 2024). Inter-set Rest Interval Duration and Muscle Hypertrophy: A Bayesian Meta-Analysis. Frontiers in Sports and Active Living. DOI: 10.3389/fspor.2024.1429789
frontiersin.org
(00:08) - Are strength training classes worth doing?(06:14) - This is the problem with "lift heavy"(13:01) - Why does rest period matter?(36:32) - It's not just about aesthetics(41:17) - Hearing this in the spirit I intended
Topics: -
Topics discussed in this episode:
(00:07) - What we're talking about in this episode(00:49) - We hear a lot about reverse dieting(05:23) - My mindset made journal(09:02) - What we're talking about this episode(11:00) - What is reverse dieting and how is it done?(24:33) - Is reverse dieting optimal?(29:24) - What I did instead of reverse dieting(30:58) - What are the benefits of a faster return to maintenance?(35:16) - Psychological benefits(39:55) - How to estimate your maintenance calories(55:23) - Don't let calculations intimidate you(55:45) - Protein as the secret weaponSoundtracks by Jon AcuffStudies cited:
Trexler, E.T., Smith-Ryan, A.E., & Norton, L. (2014). āMetabolic adaptation to weight loss: implications for the athlete.āChica-Latorre, S. et al. (2022). āAfter the spotlight: are evidence-based recommendations for refeeding post-contest energy restriction available for physique athletes? A scoping review.āLejeune, M.P.G.M., Kovacs, E.M.R., & Westerterp-Plantenga, M.S. (2005). āAdditional protein intake limits weight regain after weight loss in humans.ā Br J Nutr 93(2):281-289 -
If you've spent any time in the evidence-based fitness world, you've no doubt come across his work. Eric is a coach, athlete, author, researcher, and educator. Heās one of the minds behind 3DMJāhelping natural bodybuilders and strength athletes reach their best without sacrificing their healthāand the author of The Muscle & Strength Pyramid books, The Nutrition Coach's Guide to Bodybuilding, and countless research reviews.
What I love most about Eric is that he bridges the gap between science and real-world applicationāalways with an emphasis on sustainability, psychological health, and the long game. So today, we're diving deep into the tricky terrain of what happens after a fat loss phaseāreverse dieting, low energy availability, and how lean you can realistically stay without sacrificing your health or performance. I really loved this episode and iām hoping you do too!
If youāre interested in working with Eric or his team you can contact them HERE at 3DMJ Coaching.
For coaches looking to learn more and stay up to date with the latest research check out Mass Research Review. Itās an incredible resource that iāve used for years now. HERE
Follow Eric HERE
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New Training Starting TODAY!!!!
This is my current program
5x/wkglute and delt emphasisHome and gym althernatives included!COME train with me!!! join HERE
Membership gives you access toā¦.
Training App with dozens of programs to choose from.MEAL PLANS w/ Yummy recipes!Courses :Learn Step Away from Tracking and Mindfully EatHow to set up a Fat Loss planSetting up your Muscle building phase.Community & Support with specific groups that share you same goals$500 worth in give aways monthlyMonthly Themes and Challenges to increase your learning and help you BECOME the person you want to be.bi Weekly Lives where I help you get your nutrition plan or answer questionsUpload videos of exercises for form reviews done by me! -
Little improvements compounded over time make for the dramatic change we're looking for.
Topics discussed:
(00:07) - 2 weeks into my cut(02:28) - Clarifying a six pack(03:29) - The differences in woman's bodies(04:57) - My personal training updates(12:04) - Something I experience every time I'm in a fat loss phase(19:52) - Learning to tell myself a different narrative(27:35) - Work builds momentum(30:02) - The daily habits that make a difference for me
New Training Starts Monday! Itās my personal training. I train 5x a week, 3 glute and delt days, and 2 upper body days. Come train with me! Click HERE to sign up!Membership gives you access toā¦.
Training App with dozens of programs to choose from.MEAL PLANS w/ Yummy recipes!Courses :Learn Step Away from Tracking and Mindfully EatHow to set up a Fat Loss planSetting up your Muscle building phase.Community & Support with specific groups that share you same goals$500 worth in give aways monthlyMonthly Themes and Challenges to increase your learning and help you BECOME the person you want to be.bi Weekly Lives where I help you get your nutrition plan or answer questionsUpload videos of exercises for form reviews done by me! -
Come join the LiftingLindsay training!!
Training App with dozens of programs to choose from.MEAL PLANS w/ Yummy recipes!Courses :Learn Step Away from Tracking and Mindfully EatHow to set up a Fat Loss planSetting up your Muscle building phase.Community & Support with specific groups that share you same goals$500 worth in give aways monthlyMonthly Themes and Challenges to increase your learning and help you BECOME the person you want to be.bi Weekly Lives where I help you get your nutrition plan or answer questionsUpload videos of exercises for form reviews done by me!
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Follow Dr Lauren Colenso-Semple HERE on Instagram. Also check out MASS Research Review.
Topics discussed:
(00:07) - Introducing Dr. Lauren(01:33) - Why did you want to do studies on women?(04:09) - What were your findings about cycle syncing?(09:20) - What's the danger in basing information on rodent research?(15:23) - When should we blanket all women as being the same?(28:34) - How do oral contraceptives affect muscle growth?(32:24) - Should women train fasted?(38:28) - What's the anabolic window?(43:44) - Preying on women's desire for information and support(49:30) - Learning from people's experiences with menopause(54:38) - What about HRT for women?(01:00:22) - What are things to look for when trying to find safe information on social media? -
š„ Sign up for my Newsletter for more free content! Sign up HERE
Topics discussed:
(00:07) - Hello, I'm Lindsay(01:26) - Step up tips(05:13) - Lifting in your socks(10:51) - What you should be looking for in training shoes?(12:06) - Look for a flat sole(14:56) - Look for good tractionClick HERE to sign up for my BeStrong training programs and community.
My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!!
Membership gives you access toā¦.
Training App with dozens of programs to choose from.MEAL PLANS w/ Yummy recipes!Courses :Learn Step Away from Tracking and Mindfully EatHow to set up a Fat Loss planSetting up your Muscle building phase.Community & Support with specific groups that share you same goals$500 worth in give aways monthlyMonthly Themes and Challenges to increase your learning and help you BECOME the person you want to be.bi Weekly Lives where I help you get your nutrition plan or answer questionsUpload videos of exercises for form reviews done by me! -
Your frequently asked questions about fitness trends answered!
Topics:
(00:07) - Welcome(01:18) - Why do we need to take creatine?(08:39) - Is cardio necessary for fat loss?(16:50) - How creatine works(19:46) - No matter what I do, creatine hurts my stomach?(25:04) - Thoughts on codes and affiliates(26:34) - What timing is best for creatine?(27:51) - Gummies vs pills vs powder(30:59) - Is intermittent fasting helpful or harmful?(40:48) - What does "lifting heavy" mean?(45:39) - Do lifting belts help deal with lower back pain?
Click HERE to sign up for my BeStrong training programs and community.My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!!
Membership gives you access toā¦.
Training App with dozens of programs to choose from.MEAL PLANS w/ Yummy recipes!Courses :Learn Step Away from Tracking and Mindfully EatHow to set up a Fat Loss planSetting up your Muscle building phase.Community & Support with specific groups that share you same goals$500 worth in give aways monthlyMonthly Themes and Challenges to increase your learning and help you BECOME the person you want to be.bi Weekly Lives where I help you get your nutrition plan or answer questionsUpload videos of exercises for form reviews done by me! -
Click HERE to sign up for my BeStrong training programs and community.
Topics in this episode:
(00:09) - Dealing with the scale(00:54) - What is it about a number on the scale?(08:07) - Thinking a number equals happiness(13:24) - Don't start with vague goals(14:54) - What does gaining muscle and losing fat actually look like?(17:45) - If the scale didn't exist, what metrics would you use?(19:37) - What is the hedonic treadmill?(27:37) - Your assignmentMy Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!!
Membership gives you access toā¦.
Training App with dozens of programs to choose from.MEAL PLANS w/ Yummy recipes!Courses :Learn Step Away from Tracking and Mindfully EatHow to set up a Fat Loss planSetting up your Muscle building phase.Community & Support with specific groups that share you same goals$500 worth in give aways monthlyMonthly Themes and Challenges to increase your learning and help you BECOME the person you want to be.bi Weekly Lives where I help you get your nutrition plan or answer questionsUpload videos of exercises for form reviews done by me! -
Topics discussed in the episode:
(00:08) - I'm in a cut right now(02:03) - Quick recap of my recent fitness journey(05:18) - Learning to be flexible(07:53) - Where I'm at today(09:13) - A reason I celebrate(13:25) - The power of the pause(18:26) - Find fat loss friendly drinks(25:30) - The magic of Inositol(32:32) - Recapping the episode
Sign up for Newsletter HERE to get a lot of these recipes for free.Favorite tea HEREInositol HERERecipe for Raspberry Lemonade
1 Ā¾ cups all-natural zero calorie sweetener8 cups water divided1 cup raspberries fresh or frozen1 Ā½ cups lemon juice about 8 lemons1 lemon sliced optional- for garnishĀ¼ cup raspberries optional- for garnishInstructions
In a small saucepan, combine all-natural zero calorie sweetener, raspberries and 1 cup of water.Bring to boil and stir to dissolve all-natural zero calorie sweetener. Cool to room temperature, then refrigerate until chilled.Add the raspberry syrup to a blender and blend until smooth.Strain the raspberry mixture through a fine mesh strainer, and discard seeds and thick pulp.Squeeze all the lemons, and strain out any seeds and most of the pulp.In a large pitcher, stir together chilled raspberry syrup, fresh lemon juice and remaining 7 cups of water.To serve: Fill a large glass with ice, pour homemade raspberry lemonade over the ice and garnish with a lemon slice and a few raspberries.Nutrition
Serving: 1 cup
Calories: 9kcal -
Letās get into the numbersābecause I know some of you love having a plan.
Want me to take the guesswork out of training! Click HERE to sign up for my training app and BeStrong Community!!
If youāre training 3x per week, your weekly sets should look something like this:
Training Days | Weekly Sets | Sets Per Workout | Exercises Per Workout
3x per week | 18 sets | 6 sets | 2 exercises
3x per week | 24 sets | 8 sets | 3 exercises
2x per week | 16 sets | 8 sets | 3 exercises
š” More isnāt always better! If youāre doing more than 8 sets per workout, chances are, your intensity is dropping, and youāre just going through the motions instead of pushing yourself to train hard.Hereās a killer delt session for you to try:
š„ Delt Workout Example Day -
š¹ Hand-Height Behind-the-Back Pulley Lateral Raise ā 3 sets ( home alternative here)
š¹ Dumbbell Lateral Raise ā 3 sets
š¹ 45Ā° Neutral Press ā 3 sets or Pulley Y raise for more medial and posterior delt
šļøāāļø How to get the most out of this workout:
ā³ Rest: 90-120 seconds between sets
ā” Push close to failure ā I take my last set of each exercise to failure
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Announcing!!! NEW programming starts TODAY in the LiftingLindsay App. Click HERE to sign up! This is a 4x/wk program with gym and home alternatives. itās focus in muscle and strength! I also have a 3x a week program with gym and home alternatives starting too! We are including a fun plank and push up challenge too! Come join 1200 women who are working hard to become their healthiest selves! and doing it the RIGHT WAY!!
Topics discussed in this episode:
(00:08) - One of the most frustrating struggles in fitness(02:33) - Your body isn't broken(03:39) - Alpha and beta receptors(06:23) - What about peri or post menopause?(11:52) - How can we help release fat in our lower half?(15:56) - The hard truth about fat loss(19:44) - Takeawas from the episodeMy Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!!
Membership gives you access toā¦.
Training App with dozens of programs to choose from.MEAL PLANS w/ Yummy recipes!Courses :Learn Step Away from Tracking and Mindfully EatHow to set up a Fat Loss planSetting up your Muscle building phase.Community & Support with specific groups that share you same goals$500 worth in give aways monthlyMonthly Themes and Challenges to increase your learning and help you BECOME the person you want to be.bi Weekly Lives where I help you get your nutrition plan or answer questionsUpload videos of exercises for form reviews done by me! -
Announcing!!! NEW programming starts THIS MONDAY!!! March 3rd in the LiftingLindsay App. Click HERE to sign up! This is a 4x/wk program with gym and home alternatives. itās focus in muscle and strength! I also have a 3x a week program with gym and home alternatives starting too! We are including a fun plank and push up challenge too! Come join 1200 women who are working hard to become their healthiest selves! and doing it the RIGHT WAY!!
Topics discussed in this episode:
(00:07) - Walking you through something I love doing(01:04) - Not planning out your year leaves you stuck(04:30) - How is makes it difficult when you're trying to build(07:10) - Join our community for help(09:32) - How I start figuring out my plan(11:09) - Good reasons to put off going into a calorie deficit(18:50) - People get scared about surpluses(26:48) - My plan for the next year(28:41) - What did it look like realistically?(34:06) - My challenge for you to start planning nowMy Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!!
Membership gives you access toā¦.
Training App with dozens of programs to choose from.MEAL PLANS w/ Yummy recipes!Courses :Learn Step Away from Tracking and Mindfully EatHow to set up a Fat Loss planSetting up your Muscle building phase.Community & Support with specific groups that share you same goals$500 worth in give aways monthlyMonthly Themes and Challenges to increase your learning and help you BECOME the person you want to be.bi Weekly Lives where I help you get your nutrition plan or answer questionsUpload videos of exercises for form reviews done by me! -
Announcing!!! NEW programming starts TODAY!!! in the LiftingLindsay App. Click HERE to sign up! This is a 4x/wk program with gym and home alternatives.
Topics discussed:
(00:07) - My question for you!(03:15) - What is the Aha moment?(10:36) - Why do we get stuck without doing?(11:55) - How do we turn knowledge into action?(26:42) - Your challenge(31:25) - New training programMy Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!!
Membership gives you access toā¦.
Training App with dozens of programs to choose from.MEAL PLANS w/ Yummy recipes!Courses :Learn Step Away from Tracking and Mindfully EatHow to set up a Fat Loss planSetting up your Muscle building phase.Community & Support with specific groups that share you same goals$500 worth in give aways monthlyMonthly Themes and Challenges to increase your learning and help you BECOME the person you want to be.bi Weekly Lives where I help you get your nutrition plan or answer questionsUpload videos of exercises for form reviews done by me! -
NEW programming starts MONDAY February in the LiftingLindsay App. Click HERE to sign up! Itās my personal training with a glute and delt emphasis. Itās a higher frequency program that follows the same principles I shared here in this podcast episode.
Topics discussed:
(00:10) - How often should I train a muscle group?(01:39) - When do people use higher frequency programming?(05:15) - Minimal effort vs maximal effort(10:40) - High reps vs low rep training(17:37) - The realities of building muscle(25:25) - How can I optimize my training and recovery?(28:53) - Why you should join my BeStrong Community?
My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!!
Training App with dozens of programs to choose from.MEAL PLANS w/ Yummy recipes!Courses :Learn Step Away from Tracking and Mindfully EatHow to set up a Fat Loss planSetting up your Muscle building phase.Community & Support with specific groups that share you same goals$500 worth in give aways monthlyMonthly Themes and Challenges to increase your learning and help you BECOME the person you want to be.bi Weekly Lives where I help you get your nutrition plan or answer questionsUpload videos of exercises for form reviews done by me!
Membership gives you access toā¦.Studies that show higher reps lead to extended recovery
ā¢ PMID: 28963127
ā¢ PMID: 32401690
ā¢ PMID: 18283442
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In this episode, I explore the intricate relationship between caloric deficits and sleep quality, discussing how reducing calorie intake can disrupt sleep patterns. I highlight the importance of recognizing signs of fatigue and knowing when to adjust your diet or lifestyle for better health. Finally, I address various factors contributing to sleep disturbances in the context of dieting and offer tips for improving sleep hygiene.
(00:08) - Why does calorie defict mess with my sleep?(02:49) - Noticing when I'm tired(04:25) - How do you know you should make changes?(07:52) - What happens when the caloric deficit is causing the lack of sleep?(11:21) - What happens in a calorie deficit?(12:24) - Why do we experience lack of sleep during calorie deficit?(16:33) - What can we do about it?
Topics discussed in this episode:My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!! Sign up HERE.
Membership gives you access toā¦.
Training App with dozens of programs to choose from.MEAL PLANS w/ Yummy recipes!Courses : Learn Step Away from Tracking and Mindfully EatHow to set up a Fat Loss planSetting up your Muscle building phase.Community & Support with specific groups that share you same goals$500 worth in give aways monthlyMonthly Themes and Challenges to increase your learning and help you BECOME the person you want to be.bi Weekly Lives where I help you get your nutrition plan or answer questionsUpload videos of exercises for form reviews done by me! - Laat meer zien
