body recomposition

Energy balance vs hormones? Let's talk about why they both matter and I have one of the premier coaches in the space to talk about this topic. Sam Miller is the CEO of Metabolism School and Creator of the Functional Nutrition and Metabolism Specialization which allows students to become in demand coaches who solve complex and advanced hormone cases. Sam and I talk about what metabolism is, addressing chronic dieting issues, the big rocks for metabolic health, and much more!

Time Stamps:

(0:20) First Time I Found Sam

(4:48) The Word “Metabolism”

(7:53) Addressing Chronic Dieting

(10:30) Sliding Down to Autoimmune Issues

(15:22) Big Rocks for Metabolic Health

(21:40) Going Beyond the Before/After Photo

(28:13) Importance of Sleep

(33:00) Strategies When Suffering From Lack of Sleep

(36:32) Stress and Caffeine

(38:20) Energy Balance vs Hormones

(56:48) Building Phase/Caloric Surplus

(58:30) Sam’s Upcoming Book

(1:05:10) Where to Find Sam
——————————
Follow Sam on Instagram

Check Out Sam's Podcast - Sam Miller Science

Check Out Sam's Book - Metabolism Made Simple
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NEW training group starting October 24th in the LiftingLindsay App. This is my personal program you can follow along with. It’s for the gym but includes at home alternatives so anyone can join! Hypertrophy program (progressive overload) that will last 6 weeks and have a little more training volume towards glutes and delts. It is 4x a week with an optional 5th day for those who like to train 5x a week. Click HERE (liftinglindsay.com) to sign up and then join the group Train With Me in the app!

I recently had a conversation with one of my clients that sparked this conversation and it has to do with this concept of a fixed vs a growth mindset specifically when it comes to fitness and health. What do I mean? Have you ever blamed your family genetics on why you don't have the body you want? Did you grow up in a household that taught you food restriction and you are continuing those lessons and not adopting new ones? It's easy to blame outside circumstances but you won't get the result you want by doing that. I will share my experience and how I adopted a growth mindset when it comes to my family food culture and my overall health and fitness.

Time Stamps:

(0:16) Today’s Episode is Brought to You By One of My Clients and A Conversation

(2:20) Dental Hygienist Example of Growth vs Fixed Mindset

(7:48) Being Taught Food Restriction Growing Up

(8:58) Have You Been Blaming Genetics Too Much?

(10:38) Avoiding Feelings

(13:08) What is Your Family Food Culture?

(16:55) What Do You Want to Change?
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NEW training group starting October 24th in the LiftingLindsay App. This is my personal program you can follow along with. It’s for the gym but includes at home alternatives so anyone can join! Hypertrophy program (progressive overload) that will last 6 weeks and have a little more training volume towards glutes and delts. It is 4x a week with an optional 5th day for those who like to train 5x a week. Click HERE (liftinglindsay.com) to sign up and then join the group Train With Me in the app!

My guest today is here to dispel some nutrition myths and give us the truth about nutrition. Dr. Adrian Chavez holds a PhD in Nutrition and Health Promotion from Arizona State University, has over 5 years of experience working with over 1,000 clients, and helps simplify the science of nutrition and health to help his clients focus on what matters. We discuss the state of social media when it comes to nutrition information, continuous glucose monitors, artificial sweeteners, and so much more!

Time Stamps: 

(0:42) Adrian’s Background

(5:20) Growth on Social Media

(12:20) Stories and Your Own Body

(20:10) Using Fear and Manipulation on Social Media

(36:09) Talking about Continuous Glucose Monitors

(46:14) Artificial Sweeteners

(53:07) Organic vs Non-Organic Foods

(59:52) Where to Find Adrian

(1:02:50) DM Me with Any Questions

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Follow Adrian on Instagram
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ANNOUNCING TWO NEW GROUPS TO MY TRAIN SMART WITH LIFTING LINDSAY APP!

Fat loss group -

This will be 4x a week and will be cycling through 6 training days. 4 hypertrophy training and 2 metabolic training days. At home alternative exercises available. Facebook VIP group for app users where i’ll personally check your form to help you build confidence in the gym.

Muscle and Strength-

New hypertrophy training cycle, upper body/lower body split. 4x a week training. 

Facebook VIP group for app users where i’ll personally check your form to help you build confidence in the gym.

Link to purchase the app

https://www.liftinglindsay.com/

Are you moving the needle forward or merely being busy?

Busy can feel like productivity but when you take a step back, you'll notice something. You have the same results, same excuses, and you've constantly jumped from one diet or exercise plan to another. If this sounds like you, it's okay! I've been there too and it's not too late to recognize this and make a change!

I want to share with you some common busy vs productive actions I see with client's and in my own experience in the past, share what the big rocks you need to focus on and be productive with in your nutrition and exercise, and WHY PERFECTIONISM IS AN EXCUSE!

Time Stamps:

(0:06) Am I Busy or Productive?

(1:22) Feeling Busy in Fitness But Not Getting Results?

(2:45) Consequences of Misaligned Expectations

(3:25) Breaking Down Busy vs Productive in the Mind

(4:40) Perfectionism As An Excuse

(6:13) Busy with Food

(8:26) Diets and Being Busy

(9:55) Overall Movement During the Day

(12:35) Changing Exercises Constantly

(14:55) Busy with Coaching

(16:34) The Big Rock to Nutrition

(18:32) The Importance of Walking, Sleep, and Protein

(22:36) Supplements

(24:10) Creatine Monohydrate

(26:42) Where to Find Me Online

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ANNOUNCING TWO NEW GROUPS TO MY TRAIN SMART WITH LIFTING LINDSAY APP!

Fat loss group -

This will be 4x a week and will be cycling through 6 training days. 4 hypertrophy training and 2 metabolic training days. At home alternative exercises available. Facebook VIP group for app users where i’ll personally check your form to help you build confidence in the gym.

Muscle and Strength-

New hypertrophy training cycle, upper body/lower body split. 4x a week training. 

Facebook VIP group for app users where i’ll personally check your form to help you build confidence in the gym.

Link to purchase the app

https://www.liftinglindsay.com/

Today's episode I break down what it means when people talk about exercises working a lengthened, mid, or short/contracted position of the muscle. Why should you care?! Because research shows that working muscle at certain lengths can provide more muscle growth. THATS AWESOME!

The second half of the episode I give you advice on how to utilize this information when writing your own programming.

I breakdown programming into...

• Primary exercises
• Supportive exercises
• Accessory exercises (only really needed for specialized training programming)

This simple breakdown allows us to choose smart movements and not fill our programming with a bunch of junk volume.

For those of you who would rather have someone else do all the thinking for you, click HERE to sign up for my optimized training programs. Train Smart! :) 

Follow me at liftinglindsay on Instagram

We are all human. We all have messy days. Don't let them break your emotional health.

I actually believe that people get caught in the cycle of bad nutritional days all the time because they don't allow themselves to embrace the freedom that can come from the messy day. They get caught up in a should-storm of shame and judgement. The messy day can be used to help get them back on track and enjoy the process more if they emotionally learn to handle it better.

Need help knowing what to do in the gym? Or how to train smart at home? Sign up here for Optimized training plans with the LiftingLindsay training app. Join the group Train With Me if you want to follow along with my personal training program (home alternative exercises available)

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

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).

Jenny sits down with Team STRONG Girls franchisee owner and recent cover athlete Jaclyn Phillips, who returns for her second podcast sesh to talk about the coveted “X-frame” - the antidote to aging and ultimate form goal that our STRONG coaching business focuses on. Jac draws on her many years of fitness training to reveal the top 5 mistakes women make when growing their glutes and how to avoid and correct common practices that simply don’t help us build the muscle and frame we aspire to have. 

Important Links:

• Get Jac’s STRONG Fitness Magazine May/June 2022 issue here: STRONG - Jaclyn Phillips (simplecirc.com)
• Jac’s first episode -  Breaking the Shame of Mental Illness with Jaclyn Phillips 
• FREE GLUTE GUIDE: https://getjacd.lpages.co/glute-activation
• Follow Jac on IG: @jaqioh

Save $100 off Your MAXPRO Fitness here

JOIN The YOUR BEST BODY PRIVATE COMMUNITY and for the Password say "Jenny invited me"

JOIN The YOUR BEST BODY PROGRAM

 

If you enjoyed this episode, make sure and give us a five star rating  and leave us a review on iTunes, Podcast Addict, Podchaser and Castbox.

STRONG Fitness Magazine Subscription Use discount code STRONGGIRL

Resources

• STRONG Fitness Magazine
• STRONG Fitness Magazine on IG
• Team Strong Girls
• Coach JVB

Follow Jenny on social media

• Instagram
• Facebook
• YouTube

DISCLAIMER: The opinions, beliefs, and viewpoints expressed by the hosts and guests on this podcast do not necessarily represent or reflect the official policy, opinions, beliefs, and viewpoints of Disenyo.co LLC and its employees.

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 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.  

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. 

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 

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

Does it feel like your fitness journey is a never ending struggle? Well what it the journey was never ending, but the journey was also more enjoyable? Today's episode I talk about how to make your journey FEEL better. Losing weight doesn't have to SUCK if you learn to play the game of fat loss RIGHT. Learn how to let your progress on the scale become a side effect or your daily actions. Learn how to make your daily actions something that you can be proud of rather than something that you dread! 

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

You can have a lot of success coaching yourself through fitness. The hardest part is conquering the mind game of it all! Today I'll give you tips on how to do just that!

We'll be talking about ...

• Why we overreact to small things during our fitness journey and how we can understand whats happening in our brain, and how we can more appropriately react. 
•  The power of thought and meditation
• Messing up, and how it's part of the game of success when we learn from it
• Motivation isn't key, it's systems that lead toward success

Need help in the gym? Click HERE for optimized training programs tailored for your goals whether thats fat loss or muscle and strength. 

Follow me at liftinglindsay on instagram for more tips!

Which are better exercises for muscle growth? Compound or isolation exercises? Should you train a muscle 2x a week or 4x for maximum growth? This episode we'll break down these 2 questions so that you can train smarter!  

• Single Vs Multi-Joint analysis - Which works better for hypertrophy, Read HERE

• Equal-Volume Strength Training With Different Training Frequencies Induces Similar Muscle Hypertrophy and Strength Improvement in Trained Participants, Read research HERE

Need quality training programs that fit your goal? Sign up HERE for the LiftingLindsayApp - train smart! 

In today's episode you will learn how to set up your nutrition for a successful fat loss phase.

1. Learn steps to set up a good timeline
2. Learn how to figure out calories, protein, fats, and carbs in a way that will help you feel your best and match things to training.
3. Learn how to manipulate energy in or energy out when you face a plateau (we try to overcomplicate this with thinking we need to do HIIT over walking, or cardio. But truth is if we just manipulate this in ways we enjoy, and are consistent, we'll hit our goals!)

• Click HERE for access to my Macro/TDEE Calculator
• Click HERE for a breakdown video on how to successfully use the calculator

Need optimized training plans to hit your goals? Click HERE to sign up for the LiftingLindsay Training App

Interested in coaching? Click HERE to see different options and get on the waitlist. I only work from my waitlist. As soon as there is an opening I will send out an email/text and the first who sign up get the spots.  

The Science of fat loss is really simple, but then why is it so hard? Today's episode I breakdown the many things the body does without us realizing it that can impact our fat loss. When we understand this it makes it easier to understand why we hit plateaus and why for many of us our goals require more cognitive oversight over the energy in and energy out equation. 

(Sorry about the sound quality with todays episode. I spent 2 weeks trying to get this recorded. Between technical issues and losing my voice 2x I had to accept the lower sound quality. Wish me better luck going forward ;) ha ha!)  

2:00 - Not all fitness information applies to everyone.
17:00 - Why fat loss is so hard
18:19 - "I'm working out hard, eating really healthy, but not losing any weight. Why?!"
31:09 - is there really any special benefits to keto & intermittent fasting when it comes to fat loss?

• Click here to sign up for optimized training programs through the LiftingLindsay Training App
• Follow LiftingLindsay on Instagram 

Be sure to check out Part 2 where we talk about how to go about setting yourself up for your fat loss phase

Think of peaking like icing on the cake 🍰

Rapid backload

Backload

Linear load

Front load

😵‍💫😵‍💫😵‍💫 what to do? What to do?!

While manipulating variables within the peak may not change the actual ‘cake’ component- having a complementary flavor of icing and distribution of it can be something that takes the cake from ‘good’ to ‘flavor bomb’…

Same thing goes for a peak- and the reality is with the level of competition that’s stepping on stages today, you may need that additional 1-3% over others to win your category and even further, an overall. 

Most the work with regards to fat loss and formulating a peak week plan must be done before peak week comes around.

‘Peaking’ is a SHORT-TERM process, which is funny because the process of ‘getting there’ is something that takes months and months of around the clock compounded effort... but it is a very rewarding process.

In this episode of Anabolic Radio I had the pleasure of chatting to @christopher.barakat and his latest paper ‘Peak week recommendations for bodybuilders: an evidence based approach’ led by @doctorgfit and colleagues @fortitude_training @thealanaragon @bradschoenfeldphd

We chatted about many things such as, standardizing definitions for different peaking strategies, how to obtain data and  formulate a plan, considerations from a training perspective, and misc. variables (e.g. sleep, stress, supplements) that have an ability to influence a peak.

Tune into the full discussion to understand how to optimize your peaking process!

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