Episódios
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In this episode I talk about the idea that squats are the same as cardio based off a recent study.
(00:08) - Are squats the same as cardio?(01:06) - What was the study trying to determine?(02:37) - What is VO2 max?(05:40) - Rest periods and hypertrophy(10:51) - Could it be different with women?(19:53) - Takeaways
Topics discussed in this episode:
Join BeStrong with Lindsay. And follow Lindsay on Instagram.NEW programming starts Monday September 23rd in the LiftingLindsay App.
Click HERE to join! 4x a week training and 3x a week with at home alternatives too!
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! -
NEW programming starts Monday September 23rd in the LiftingLindsay App.
Click HERE to join! 4x a week training and 3x a week with at home alternatives too!
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!Topics discussed in this episode:
(00:08) - Get ready for some tough love(02:52) - Instagram is for old people(04:20) - Stories we see about reasons you can't lose weight(06:51) - Humans are bad at estimating calories(14:58) - Some ways you can get a better idea of what you're consuming(20:55) - Somebody has to be sacrificed if you want change
Join BeStrong with Lindsay. And follow Lindsay on Instagram.Find Alex or inquire about coaching on Instagram, @alexparker.fit Give him a follow and send him a DM to ask about coaching.
REFERENCES:
Konig, L.M., K. Ziesemer, and B. Renner, *Quantifying Actual and Perceived Inaccuracy When Estimating the Sugar, Energy Content and Portion Size of Foods.*Nutrients, 2019. 11(10).Zhou, J., et al., Calorie Estimation From Pictures of Food: Crowdsourcing Study. Interact J Med Res, 2018. 7(2): p. e17.Lichtman, S.W., et al., Discrepancy between self-reported and actual caloric intake and exercise in obese subjects. N Engl J Med, 1992. 327(27): p. 1893-8.Champagne, C.M., et al., Energy intake and energy expenditure: a controlled study comparing dietitians and non-dietitians. J Am Diet Assoc, 2002. 102(10): p. 1428-32.Dahle, J.H., et al., Underreporting of energy intake in weight loss maintainers. Am J Clin Nutr, 2021.McKenzie, B.L., et al., Investigating sex differences in the accuracy of dietary assessment methods to measure energy intake in adults: a systematic review and meta-analysis. Am J Clin Nutr, 2021. 113(5): p. 1241-1255.Willbond, S.M., et al., Normal weight men and women overestimate exercise energy expenditure. J Sports Med Phys Fitness, 2010. 50(4): p. 377-84. -
Estão a faltar episódios?
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Lindsay and her husband Alex talk discuss ideas from a post by Heugene Teo on Instagram here.
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 to….Topics discussed in this episode:
(00:57) - The post from Heugene Teo(04:15) - Our initial reactions to the audio(10:34) - What is self care really?(13:27) - Focusing on your values(18:19) - We often overcorrect what we did in the past(26:02) - We don't need to tell each other not to feel things(31:13) - Is sitting in the feeling okay?
Join BeStrong with Lindsay. And follow Lindsay on Instagram.Find Alex or inquire about coaching on Instagram, @alexparker.fit Give him a follow and send him a DM to ask about coaching.
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Click HERE for access to the free printable PDF I talked about for weekly meal planning.
NEW programming starts TODAY Monday September 2nd in the LiftingLindsay App.
Click HERE to join! It’s a 5x a week glute and delt emphasis. it has home alternatives too! Join under the group Train With Me!
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 to….Topics discussed in this episode:
(00:08) - Mindset and causes of burnout(00:34) - What is decision fatigue?(10:54) - A story of a dreamboard(18:35) - How decision fatigue impacts fitness and food(24:26) - The signs of decision fatigue(26:02) - How can we help with decision fatigue?(31:13) - Too much food variety creates decision fatigue
Join BeStrong with Lindsay. And follow Lindsay on Instagram.Find Alex or inquire about coaching on Instagram, @alexparker.fit Give him a follow and send him a DM to ask about coaching.
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NEW programming starts MONDAY September 2nd in the LiftingLindsay App.
Click HERE to join! It’s a 5x a week glute and delt emphasis. it has home alternatives too! Join under the group Train With Me!
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 to….Topics discussed in this episode:
(00:08) - Does more time under tension lead to more muscle growth?(03:41) - What does science say about how long a rep should take?(08:23) - A 1999 study on 5 second bench press(10:28) - Your feelings don't mean much when it comes to Hypertrophy
Join BeStrong with Lindsay. And follow Lindsay on Instagram.Find Alex or inquire about coaching on Instagram, @alexparker.fit Give him a follow and send him a DM to ask about coaching.
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From a question in my community: What is the deal with carbs?
Come learn how to train smart and eat smart in my community. Check out more details HERE.
Topics discussed in this episode:
(00:07) - What's the big deal about carbs?(01:44) - We live in a toxic food culture online(04:52) - Biggest red flag telling you someone doesn't know what they're talking about(06:30) - How carbs break down in your body(10:52) - Carbs play a role in performance, but there's also an aesthetic side(15:47) - Are carbs irrelevant?(19:10) - How many carbs do you need per day?(23:58) - Takeaways from this episode
Join BeStrong with Lindsay. And follow Lindsay on Instagram.Find Alex or inquire about coaching on Instagram, @alexparker.fit Give him a follow and send him a DM to ask about coaching.
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Fun fact Friday for you on the various ideas around optimal food levels for lifting. Come learn how to train smart and eat smart in my community. Check out more details HERE.
Topics discussed in this episode:
(00:08) - Today's topic(01:15) - The question: Do you have an opinion on breakfast?(07:17) - Let's stick to the context when answering the question(12:04) - Does it mattter if you go into your lifts fed or fasted?(16:36) - What might be optimal for one person might be different for someone else
Join BeStrong with Lindsay. And follow Lindsay on Instagram.Find Alex or inquire about coaching on Instagram, @alexparker.fit Give him a follow and send him a DM to ask about coaching.
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Lindsay and Alex discuss pregnancy brain, how important timing rests is or can I get away with self regulation, gauging form and fatigue in the mirror, how bad we are at correlating the cause of changes in our bodies, and why some people are better at self regulation than others.
Topics discussed in this episode:
(00:08) - 31 weeks(01:31) - What I just learned about pregnancy brain(13:46) - You don't actually lose muscle tissue in a calorie deficit(15:33) - Using absolutes to draw attention and views(20:19) - Do we need to time my rests or do self regulation?(22:28) - Does Lindsay judge other people's form at the gym?(24:04) - Gauging form and fatigue in the mirror(29:12) - A lot of research is comparing apples to oranges(31:36) - We're often bad at correlating the cause of things(40:05) - Viewing social media causes you worse performance(42:59) - Why are some people better at self regulating than others?(51:01) - Recapping our chat
Join BeStrong with Lindsay. And follow Lindsay on Instagram.Find Alex or inquire about coaching on Instagram, @alexparker.fit Give him a follow and send him a DM to ask about coaching.
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Alex joins me again to talk about our thoughts on phrases like "If I just looking at donut I gain 5 pounds", yo you dieting, a great analogy about water and your weight, tips on living in the real world with real food, and how not to give food power over you.
Topics discussed in this episode:
(00:09) - Escaping the kids to record a podcast(01:47) - Looking at food and gaining weight(03:46) - Why I don't like the story that people tell themselves about food(06:26) - An analogy about water(12:04) - How do we define yo yo dieting(14:03) - Why would your maintenance come down if you have been in a calorie deficit?(18:34) - You can't actually feel fat(27:44) - Try not to give food power over you(28:37) - How do we live in the real world and not get fat all the time?(34:48) - Sometimes making big food rules works against you(43:27) - Key takeaways
Join BeStrong with Lindsay. And follow Lindsay on Instagram.Find Alex or inquire about coaching on Instagram, @alexparker.fit Give him a follow and send him a DM to ask about coaching.
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What does etiquette in the gym look like? How can we reflect on ourselves and remember others at the same time? And what did Lindsay do the first time she was in the gym?
"It's so weird how 99% of all frustration in the gym could be completely gone if people just communicated."
Topics discussed in this episode:
(02:10) - Should we be sitting on our phones at the gym?(07:16) - Our inability to communicate with each other(12:28) - Understanding why you might be looking for threats(18:28) - Lindsay's stories of messing up when she started lifting(36:26) - Should I work in with others? Invite others to work in with me?(51:19) - FitSpace one on one coaching
Join BeStrong with Lindsay. And follow Lindsay on Instagram.Find Alex or inquire about coaching on Instagram, @alexparker.fit Give him a follow and send him a DM to ask about coaching.
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My husband Alex and I discuss the question “What’s your Biggest Nutritional Challenge” and the data reported by a survey done by Precision Nutrition clients.
Precision Nutrition on InstagramTopics discussed:
(01:39) - Teaching our kids, but not forcing them(05:05) - What are people's biggest challenges?(13:44) - Cravings, emotional eating, hunger, and satisfaction(23:07) - How do you stop at just two cookies?(27:24) - The benefits of detoxifying(30:06) - It's important to understand how the food industry works -
In this episode of The Lifting Lindsay Podcast, Lindsay and her husband, Alex Parker, discuss the challenges and mindset shifts required during summertime when parenting and working from home disrupt fitness routines. They explore the importance of adaptability, the pitfalls of an all-or-nothing mindset, and practical tips on how to quickly get back on track. They also dive into understanding and filtering information on social media, emphasizing goal clarity, contextual understanding, and recognizing red flags in fitness advice.
Find Alex or inquire about coaching on Instagram, @alexparker.fit Give him a follow and send him a DM to ask about coaching.
The Gap and the Gain -
In this Fun Fact Friday episode, Lindsay explores the common myth that lifting weights can stunt children's growth and instead highlights the numerous physical and mental benefits. Using personal experiences of teaching her own children, Lindsay offers practical tips for introducing kids to weightlifting safely and in an enjoyable manner. She emphasizes the importance of listening to children, encouraging them to embrace challenges, and making fitness a fun part of their lives. Join the discussion and discover ways to help your kids develop a love for strength training!
Here is the bar I bought for my kids to start learning how to deadlift. It’s only 5lbs: HEREProgram i’m having my girls do over the next month: Here
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!!!
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 to…. -
Topics on this episode:
(00:25) - Introducing Alex (again)(05:34) - How do rip off labels?(12:25) - Why did Alex start training legs?(22:51) - Has Alex's eating changed at all?(24:02) - What are Alex's thoughts on people doing shows?(37:00) - What if Lindsay wnated to do a show?(47:24) - Teaser question for the next episode
NEW programming Started last week 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! -
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 thing
00:54 My love hate relationship with snatching your waist
03:06 What does snatching your waist mean?
07:54 What contributes to the snatched waist?
11:16 Your genetics are your own
14:02 Let's talk about abs
16:58 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-Semple
01:11 What did you learn about oral contraceptives?
07:24 How this affects perimenopause or premenopause
11:29 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 experts
32:45 What are your thoughts on volume for hypertrophy in women?
41:57 How do rest times compare for men vs women? - Mostrar mais
