LiftingLindsay's More Than Fitness LiftingLindsay

Join us for a Fun Fact Friday on the Lifting Lindsay podcast as we revisit the topic of optimal sets per muscle group per week for muscle growth. Lindsay explores the misconception that you need high volume and frequent training to see gains and discusses what studies reveal about achieving muscle growth even with fewer sets. Whether you're a beginner or a seasoned lifter, Lindsay breaks down how you can maximize results while fitting training into your life, addressing the all-or-nothing mindset that often leads to unnecessary stress. Tune in to learn how to balance your fitness routine for the best outcomes while enjoying life's other priorities.
Studies cited
• PMID: 27433992 - UNTRAILED/NEWER
• PMID: 35291645 - TRAINED LIFTERS
NEW programming started June 10th in the LiftingLindsay App. It’s not too late to join us!!
Click HERE to join!
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 to….
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!

On this week's Fun Fact Friday Lindsay tackles a frequently asked question: How to address strength and muscle imbalances between body sides. Lindsay explains common causes, particularly for beginners and new mothers, and offers practical gym solutions such as incorporating unilateral exercises.
Topics:
(00:00) - 128 - Muscle Imbalance? Is One Side Strong than Another?
(00:05) - What do I do if one side is stronger than the other?
(02:02) - A note for mothers with younger children
(03:42) - What can we do in the gym?
(07:27) - Being good at one thing doesn't mean you'll be great at a similair thing
(10:06) - What you can do to build up your weaker side

New Program for Glutes and Delts Starting MONDAY! May 27th. Sign up HERE for optimized programming and learn how to eat toward your goals too with yummy recipes and courses on how to set up a nutrition lifestyle!
Lindsay talks about how teaching her children work ethic, grit, and emotional regulation has tested her and taught her valuable lessons about parenting. She also touches on her realization that she needs to improve her time management to achieve better work-life balance, especially with summer approaching and her children being home. Lindsay uses personal anecdotes to illustrate how tracking and measuring her actions, both as a parent and in her professional life, have led to significant improvements. She encourages her listeners to take ownership of their actions and outcomes in life, shifting from being busy to being productive by setting measurable goals and following through. Lindsay's message is one of hope, encouraging listeners to see that they have the power to change their lives for the better.
Topics:
(00:00) - 127 - Extreme Ownership - The Key to Success
(00:05) - Join me in some self introspection
(03:09) - Recognizing what kind of life you are creating
(06:32) - You may be the cause, but you're also the solution!
(08:38) - Thinking about what story we tell ourselves about ourselves
(15:24) - Raise the floor, not just the ceiling by holding yourself accountable
(18:32) - Obsessing about something won't bring it about
(23:21) - What we can measure, we can control, and we can change

Lindsay discusses the importance of not just focusing on the physical aspects such as calorie counting and macros for fat loss but also understanding the psychological challenges, particularly decision fatigue. The majority of individuals fail in their fat loss journey not because of their diet or exercise plans, but due to a lack of adherence, often resulting from decision fatigue. Lindsay encourages listeners to apply principles to simplify choices in diet and fitness routines to improve adherence and success in fat loss. Strategies such as improving sleep quality and streamlining meal choices are emphasized as key methods to reduce decision fatigue, thereby making it easier to stay on track with fitness and health goals.
Topics:
(00:00) - 126 - Decision Fatigue Killing Your Fat Loss Progress
(00:05) - Can decision fatigue kill your fat loss?
(04:36) - What is decision fatigue?
(05:29) - How Steve Jobs handled decision fatigue
(11:33) - How bad I am at time and energy management
(16:46) - Two things to help with decision fatigue
(22:45) - Reducing decisions in the kitchen
(30:09) - Reducing decisions in the gym

Lindsay unpacks the trending and controversial topic of 'snatching your waist', highlighting her concerns with the misinformation and toxic culture prevalent in the fitness industry. She critiques fitness influencers and educators who react to videos by shaming and bullying, rather than correcting misinformation constructively. Lindsay explains that achieving a snatched waist involves much more than specific exercises, discussing the roles of genetics, body fat percentage, and calorie deficit in influencing body shape. She emphasizes the impossibility of spot reduction and cautions against unrealistic body goals perpetuated by misleading fitness advice on social media. The episode is a call for a more informed and compassionate approach to fitness, urging listeners to focus on their genetics and health rather than unattainable standards.
Topics:0:00 No, It’s not a thing00:54 My love hate relationship with snatching your waist03:06 What does snatching your waist mean?07:54 What contributes to the snatched waist?11:16 Your genetics are your own14:02 Let's talk about abs16:58 Following goal people vs information people

In this episode of the Lifting Lindsay podcast, guest Lauren Colnso-Semple discusses her research on how menstrual cycles and oral contraceptives affect women's muscle protein synthesis in response to resistance training. The conversation spans topics such as the effectiveness of programming workouts around menstrual cycles for optimizing muscle growth, strength, and fat loss, the impact of hormonal birth control on exercise adaptation, and the importance of individual variation in training volume and recovery needs. Lauren, holding a PhD from McMaster University and a Master's in exercise science, shares insights from her studies and experience, addressing misconceptions about training during different phases of the menstrual cycle and the overall impact of sex-based differences in training outcomes.
Topics:00:08 Introducing Lauren Colnso-Semple01:11 What did you learn about oral contraceptives?07:24 How this affects perimenopause or premenopause11:29 When do women see a lowering of strength?19:01 How difficult is it to track and monitor hormonal changes in women?28:05 Learning to listen to experts32:45 What are your thoughts on volume for hypertrophy in women?41:57 How do rest times compare for men vs women?