WEBVTT NOTE This file was generated by Descript 00:00:05.836 --> 00:00:08.446 Lindsay: Welcome to the Lifting Lindsay podcast. 00:00:08.506 --> 00:00:13.996 This is like my 10th attempt at making this this episode. 00:00:14.236 --> 00:00:16.906 So I really hope it works out this time guys. 00:00:16.906 --> 00:00:21.031 'cause the world has just been against me between me laughing so 00:00:21.036 --> 00:00:25.591 hard at my own jokes, not even able to talk anymore, to me talking like, 00:00:25.591 --> 00:00:30.931 probably way too much to my editor Chris, to children interrupting me. 00:00:31.381 --> 00:00:33.151 And finally I'm like, okay, do you know what? 00:00:33.151 --> 00:00:33.901 No, I'm just gonna do it. 00:00:33.901 --> 00:00:34.471 I'm gonna do it. 00:00:35.131 --> 00:00:37.981 And I'm really excited about this episode two, like, I'm excited 00:00:37.986 --> 00:00:41.981 about every single episode, but this one I have a very specific goal. 00:00:42.281 --> 00:00:47.916 I wanna help you guys be better at cutting through not even the nonsense 00:00:48.006 --> 00:00:54.876 of social media, but just knowing context and how things apply to you. 00:00:55.836 --> 00:01:00.846 I think that that's really important because I may say like 10 things 00:01:00.851 --> 00:01:03.936 and maybe three things apply to you, and it doesn't mean that the 00:01:03.936 --> 00:01:09.446 other seven, eight things are just like stupid, or wrong necessarily. 00:01:09.851 --> 00:01:11.951 It just doesn't apply to you, right? 00:01:13.091 --> 00:01:19.931 I think becoming better at filtering out information of what applies what 00:01:19.931 --> 00:01:22.601 doesn't is so, so, so important. 00:01:22.601 --> 00:01:30.631 Like even today, I got a question from a woman, should I excessively arch my 00:01:30.631 --> 00:01:33.871 back during a bench press or shouldn't I? 00:01:34.291 --> 00:01:38.641 There's a lot of, you know, information out there telling me what 00:01:38.641 --> 00:01:39.961 I should do and what I shouldn't. 00:01:40.531 --> 00:01:42.001 I'm like, well, that depends. 00:01:42.991 --> 00:01:44.941 Are you a power lifter? 00:01:46.261 --> 00:01:49.261 If you're a power lifter, you're gonna wanna do it. 00:01:49.861 --> 00:01:50.281 Why? 00:01:50.281 --> 00:01:54.901 Because the main reason why is because it's actually gonna lower the range 00:01:54.901 --> 00:01:58.321 of motion that you need to go through. 00:01:58.321 --> 00:02:01.891 It's gonna lower that so that you can push more weight. 00:02:02.206 --> 00:02:04.036 That's, that's the main reason why they do it. 00:02:04.646 --> 00:02:09.836 So if you're listening to a bunch of powerlifters, just 00:02:09.841 --> 00:02:12.686 keep in mind their audience and what they love and what they do, 00:02:12.686 --> 00:02:14.126 it's, it's powerlifting, it's strength. 00:02:14.966 --> 00:02:17.246 That's, that's what they're speaking to. 00:02:18.416 --> 00:02:23.816 So the other side is going to be telling you not to do 00:02:23.816 --> 00:02:25.796 that, or maybe minimally do it. 00:02:26.441 --> 00:02:34.781 Or maybe just if you want to work more of the lower pecs, then that's 00:02:34.781 --> 00:02:40.631 going to line things up better for them to work is just arching back 00:02:40.631 --> 00:02:42.971 just a little bit on a flat bench. 00:02:43.776 --> 00:02:49.031 So it's not that one person is wrong and the other person is right. 00:02:49.571 --> 00:02:50.411 Who are you? 00:02:51.161 --> 00:02:52.301 What are your goals? 00:02:52.301 --> 00:02:53.981 What are you trying to accomplish? 00:02:54.881 --> 00:02:56.291 Are you a power lifter? 00:02:56.771 --> 00:02:58.901 Because if you are, then you probably wanna do that. 00:02:58.901 --> 00:03:00.701 If you're not, then you don't wanna do that. 00:03:01.121 --> 00:03:04.841 If you're not, you probably don't even wanna use a bar that much, unless it's 00:03:04.846 --> 00:03:09.911 just like a sport thing and you just want to become really good at the bench. 00:03:10.271 --> 00:03:12.461 But if you're into hypertrophy, then. 00:03:13.196 --> 00:03:17.606 probably don't wanna be using a straight bar for a lot of your peck work, you 00:03:17.606 --> 00:03:23.716 want to be using more dumbbells because it allows for actually lining things up 00:03:23.721 --> 00:03:27.586 better depending on which division of the pecs that you're trying to work in. 00:03:27.586 --> 00:03:33.116 It actually allows you to have your elbows closer to your torso, which will allow you 00:03:33.116 --> 00:03:37.886 to lengthen out the pecs and line them up through the motion a little bit better. 00:03:38.666 --> 00:03:43.616 So a wider arm path is going to be lining things up typically 00:03:43.616 --> 00:03:44.906 better for anterior adults. 00:03:44.906 --> 00:03:46.196 So it just, it depends. 00:03:46.856 --> 00:03:47.756 It depends, right? 00:03:47.761 --> 00:03:50.066 It's not that one is wrong and one is right. 00:03:50.066 --> 00:03:52.496 It's, it just depends on the context. 00:03:52.796 --> 00:03:56.186 It depends on your context, right? 00:03:56.486 --> 00:03:58.076 That's what's really, really important. 00:03:58.826 --> 00:04:03.836 Now, a lot of times people will say, well, this is optimal, but for who? 00:04:04.436 --> 00:04:06.176 I'm one that loves that word. 00:04:07.226 --> 00:04:18.116 But keep in mind that what's optimal for one person, maybe a bikini competitor, 00:04:18.116 --> 00:04:24.716 what's optimal for her maybe is suboptimal for me because I can't do that. 00:04:25.016 --> 00:04:29.666 So keep in mind that optimization is in and of itself contextual. 00:04:30.316 --> 00:04:36.796 I'll see research on nutrition, different like studies done on 00:04:36.796 --> 00:04:40.816 nutrition, and I think to myself, well that's really interesting 00:04:40.906 --> 00:04:43.486 and fascinating and nice to know. 00:04:43.816 --> 00:04:49.246 So the next time I have a client that's in a, that's stuck in a metabolic 00:04:49.246 --> 00:04:52.756 ward being fed every single meal. 00:04:53.201 --> 00:04:56.296 It's nice to know what's gonna happen, but guess what? 00:04:57.451 --> 00:04:58.651 My clients aren't. 00:04:59.491 --> 00:05:05.851 They're at home with their children dealing with real life and real life 00:05:05.851 --> 00:05:10.651 stress, and nobody's making every single meal and just handing it to them. 00:05:10.801 --> 00:05:15.061 So that's really cool that we found out this new little thing about nutrition, 00:05:16.166 --> 00:05:20.491 but how does that apply to the real world? 00:05:20.491 --> 00:05:22.741 I think that that's the most important thing. 00:05:23.011 --> 00:05:26.191 Keep in mind that when I'm talking about optimization, I do try to 00:05:26.191 --> 00:05:32.401 keep it as contextual as I can, and what's optimal for one person will be 00:05:32.401 --> 00:05:38.911 suboptimal for another because if you can't follow the plan, then I don't 00:05:38.911 --> 00:05:45.031 care on paper how optimal and awesome it looks and how it's completely. 00:05:45.751 --> 00:05:50.971 Researched, scientifically backed that this is the best program in the world. 00:05:51.001 --> 00:05:57.871 If you can't do it in the gym because of time constraints, or you can't be super 00:05:57.871 --> 00:06:04.171 setting two machines, three machines at the same time, then it is suboptimal. 00:06:04.201 --> 00:06:05.611 It is not optimal for you. 00:06:05.851 --> 00:06:10.861 In fact, I would actually say when I very, very first launched my 00:06:10.891 --> 00:06:13.561 training app, that was one of the 00:06:14.161 --> 00:06:18.751 biggest mistakes that I made is I forgot that people lived in the real 00:06:18.751 --> 00:06:24.301 world and they couldn't be taking two machines at the same time. 00:06:24.901 --> 00:06:31.111 So if you were one that followed me when I very, very first launched my app. 00:06:32.506 --> 00:06:37.726 I had a lot of super sets so that we could compact time, we could even 00:06:37.726 --> 00:06:41.566 like a pre-ex exhaust po exhaust, like post exhaust, all of these things. 00:06:42.046 --> 00:06:43.846 And, um, it, it was beautiful. 00:06:43.906 --> 00:06:45.016 It was beautiful on paper. 00:06:45.256 --> 00:06:46.126 It was so beautiful. 00:06:46.366 --> 00:06:49.756 I would've made like my mentors proud, but in real life it 00:06:49.756 --> 00:06:51.076 wasn't working for anybody. 00:06:51.981 --> 00:06:55.576 And, and I heard about it from app users. 00:06:56.266 --> 00:06:58.876 And I listened to 'em and I was like, you know, you're right. 00:06:59.186 --> 00:07:01.226 Before I moved to where I'm at right now. 00:07:01.226 --> 00:07:06.956 I had my, a really nice gym in my house that I loved, and I was working out 00:07:06.956 --> 00:07:12.056 there a lot and I could super set all the things and I had all these machines to 00:07:12.056 --> 00:07:15.896 do so, but my clients couldn't do that, and my app users couldn't do it, but it 00:07:15.901 --> 00:07:17.906 was so optimal, but not in real life. 00:07:19.106 --> 00:07:23.336 So I am so glad that these women spoke out and was like, 00:07:23.336 --> 00:07:25.496 Lindsay, that's a nice thought. 00:07:25.676 --> 00:07:26.696 I can't do this. 00:07:27.326 --> 00:07:29.516 Like people are hating me in the gym. 00:07:29.876 --> 00:07:34.946 Or maybe one machine is like clear crossed and they're like doing cardio 00:07:35.066 --> 00:07:37.116 just to get to that machine or whatnot. 00:07:37.192 --> 00:07:42.956 I am so grateful that I've had so much time being a coach because every 00:07:42.956 --> 00:07:45.056 month, every year, I'm just growing. 00:07:45.581 --> 00:07:47.831 Constantly questioning what I think I know. 00:07:48.131 --> 00:07:53.021 Constantly getting feedback from individuals and realizing that 00:07:53.711 --> 00:08:02.681 optimal on paper can be so not in real life application, okay. 00:08:03.221 --> 00:08:06.251 So that's one piece of information that I wanna give you too. 00:08:06.921 --> 00:08:12.231 I was listening to somebody on Instagram, a coach saying that 00:08:12.231 --> 00:08:13.911 like, all super sets are stupid. 00:08:14.091 --> 00:08:17.091 And I thought, well, that's kind of a stupid remark. 00:08:17.841 --> 00:08:19.011 I think your remark stupid. 00:08:19.016 --> 00:08:19.611 No, I'm just kidding. 00:08:20.161 --> 00:08:24.271 But I thought to myself, well, that's too bad that he's completely 00:08:24.271 --> 00:08:27.061 turned off from all super sets. 00:08:27.061 --> 00:08:35.541 One, we have research showing that as long as there's no kind of 00:08:35.541 --> 00:08:40.627 crossover between the muscles, we can easily superset them without it, 00:08:40.627 --> 00:08:44.137 it's not gonna affect hypertrophy, right? 00:08:44.137 --> 00:08:44.977 It's not at all. 00:08:45.427 --> 00:08:52.027 And also, supersets can be such a great tool to get more work done in less time, 00:08:52.897 --> 00:08:56.467 but he was so set on on these just. 00:08:57.277 --> 00:09:05.767 Few studies that he was so turned off to a lot of other information showing that 00:09:05.767 --> 00:09:08.017 no, they can actually be wisely done. 00:09:08.017 --> 00:09:13.357 And actually, depending on the stimulus that you're going for it, it might 00:09:13.357 --> 00:09:15.517 actually be the the best option for you. 00:09:16.357 --> 00:09:22.297 So there's just like all of these things, all of this information on social 00:09:22.297 --> 00:09:23.887 media and I wanted to help you guys. 00:09:23.887 --> 00:09:23.947 I. 00:09:24.144 --> 00:09:26.034 just kind of navigate some of that. 00:09:26.664 --> 00:09:33.084 So I'm gonna be talking a lot today and sharing some stories of people that I've 00:09:33.084 --> 00:09:34.674 talked to just within the last week. 00:09:34.794 --> 00:09:38.954 I mean, two people today stopped me and asked me some questions. 00:09:38.959 --> 00:09:41.534 I, I'm, I'm an introvert, but I got out. 00:09:41.774 --> 00:09:45.074 That was kind of a big deal and it, I, I got out of the house and it. 00:09:45.494 --> 00:09:48.854 It wasn't at the gym, which is even a bigger deal. 00:09:49.424 --> 00:09:53.114 Anyways, one woman's talked to me and she, she's like, I, like I follow you. 00:09:53.414 --> 00:09:54.644 Can I ask you a few questions? 00:09:54.974 --> 00:09:58.334 Another woman sees me at the gym all the time and she wanted 00:09:58.334 --> 00:10:00.134 to ask me a few questions too. 00:10:00.314 --> 00:10:03.704 I'm going to share some conversations I've had just in this last week 00:10:04.424 --> 00:10:10.034 that I'm really, really hoping help you understand context and how 00:10:10.034 --> 00:10:15.359 we need to bring everything into context and how that applies to you. 00:10:15.809 --> 00:10:17.729 So first off, I just wanna explain something. 00:10:17.729 --> 00:10:19.949 There's a difference between working out and training. 00:10:20.099 --> 00:10:20.399 Okay? 00:10:20.729 --> 00:10:22.769 And I've explained this before on Instagram. 00:10:22.919 --> 00:10:24.119 Maybe I should share this again. 00:10:25.199 --> 00:10:30.389 Working out is just, just movement that you love. 00:10:30.929 --> 00:10:33.674 It could be whatever really you want it to be. 00:10:34.919 --> 00:10:38.879 You get your workout for the day, whether that's hiking, whether it's 00:10:38.879 --> 00:10:44.789 like some, I don't know, aerobics class, some bouncy, bouncy circuit, 00:10:44.969 --> 00:10:46.919 whatever, like I don't care. 00:10:47.219 --> 00:10:48.419 I don't care, workout. 00:10:49.229 --> 00:10:55.739 And, and find something that you just love, that challenges you, but also 00:10:55.739 --> 00:10:59.579 that you just, you just love, like that's working out, that's, you know, 00:10:59.699 --> 00:11:03.439 getting that energy out is so important. 00:11:04.074 --> 00:11:07.644 I want to encourage everybody to, to work out. 00:11:07.914 --> 00:11:15.854 Here's where my concern is some people think that working out will get them a 00:11:16.034 --> 00:11:18.674 very specific outcome, and it doesn't. 00:11:19.694 --> 00:11:20.174 Okay. 00:11:20.684 --> 00:11:22.004 Training does. 00:11:22.814 --> 00:11:25.874 So if you've been working out for a while. 00:11:26.316 --> 00:11:30.066 And you're like, man, I just like, why aren't, why don't I have 00:11:30.066 --> 00:11:31.866 like some femininely fit arms? 00:11:31.866 --> 00:11:34.116 Or why aren't my biceps getting built? 00:11:34.116 --> 00:11:37.356 And, and a lot of times what people do is they out workout, 00:11:37.356 --> 00:11:38.466 workout, workout, workout. 00:11:39.726 --> 00:11:43.236 They do all of these things that they love and they get that energy 00:11:43.266 --> 00:11:46.926 out and it's so good and it's so beneficial for 'em and, and it keeps 00:11:46.926 --> 00:11:49.086 them moving and healthy and happier. 00:11:49.671 --> 00:11:53.361 Then they're disappointed because they, they're not getting this 00:11:53.451 --> 00:11:59.781 other result that they want and they say, oh, I'll just never have it. 00:12:00.771 --> 00:12:02.511 It's just not in the cards for me. 00:12:02.571 --> 00:12:03.591 It's not my genetics. 00:12:04.641 --> 00:12:08.236 And that's where I'm kind of like, but you're working out, you're not training. 00:12:08.476 --> 00:12:12.316 So that's like saying, I really wanna be a really good 00:12:12.316 --> 00:12:15.556 basketball player, so I'm gonna, 00:12:16.126 --> 00:12:18.496 I'm gonna go play soccer every single day. 00:12:19.336 --> 00:12:25.726 Like, but, but if you want a certain outcome, then it doesn't matter that 00:12:26.026 --> 00:12:28.186 you're playing with the ball, right? 00:12:28.726 --> 00:12:32.146 Basketball plays with the ball, soccer plays with the ball, like 00:12:32.326 --> 00:12:33.706 they both play with balls, right? 00:12:33.976 --> 00:12:37.246 So as long as I play with the ball, then I'm gonna get what I want in the end. 00:12:37.306 --> 00:12:43.971 No, you still need to have specific training towards this end goal. 00:12:44.151 --> 00:12:48.471 Now, if you just want to play with a ball and go out on a field 00:12:48.531 --> 00:12:50.421 and do whatever, then good job. 00:12:50.421 --> 00:12:51.111 Congratulations. 00:12:51.111 --> 00:12:52.701 You're doing it right? 00:12:52.821 --> 00:12:54.561 Just like the person who's like, I just wanna work out. 00:12:54.771 --> 00:12:55.131 Good job. 00:12:55.281 --> 00:12:56.391 Congratulations, you're doing it. 00:12:57.021 --> 00:13:03.411 But as soon as you say something like, I want to build or I want to have, I'm 00:13:03.411 --> 00:13:07.131 like, okay, be cautious because now you are entering the world of training. 00:13:07.699 --> 00:13:17.989 And you have to, to a degree, you have to shift that energy out to be geared 00:13:17.989 --> 00:13:19.939 more towards that specific outcome. 00:13:20.389 --> 00:13:23.149 So if you're like, well, I, I'm kind of sad. 00:13:23.149 --> 00:13:28.909 I, I work out all the time and I, I go to this woman's class and she has the 00:13:28.909 --> 00:13:35.134 most amazing delts and I do everything she does, but it's just, just not in 00:13:35.134 --> 00:13:36.814 the cards for me, just not my genetics. 00:13:36.814 --> 00:13:41.224 I just can't, I had somebody say that to me about calves the other day. 00:13:41.254 --> 00:13:44.224 I'm like, nobody ever compliments my calves. 00:13:45.064 --> 00:13:49.264 But this woman at church was like, oh, you have amazing calves. 00:13:49.549 --> 00:13:51.364 I, I, I'll never have those calves. 00:13:51.394 --> 00:13:52.144 I'm like, oh, really? 00:13:52.354 --> 00:13:56.284 So you do calves twice a week? 00:13:56.284 --> 00:13:57.334 She's like, well, no. 00:13:57.514 --> 00:13:57.874 Oh, okay. 00:13:57.874 --> 00:13:59.164 So you actually don't know. 00:13:59.554 --> 00:14:02.014 You don't know if you could ever have it 'cause you haven't 00:14:02.464 --> 00:14:03.634 put in the work to do it. 00:14:04.084 --> 00:14:06.154 Don't like, don't compliment me guys. 00:14:06.154 --> 00:14:08.314 'cause you'll get into, I'm just kidding. 00:14:08.704 --> 00:14:09.574 This poor woman. 00:14:09.904 --> 00:14:12.754 I was like, if you really want calves, come and see me. 00:14:13.084 --> 00:14:14.074 We'll get you some calves. 00:14:14.584 --> 00:14:17.164 But until you're ready to put in the work, don't ever tell me that 00:14:17.169 --> 00:14:17.584 you can't. 00:14:18.184 --> 00:14:19.534 Don't ever tell me you can't get it. 00:14:20.104 --> 00:14:21.754 But you have to do specific training. 00:14:23.104 --> 00:14:25.984 I don't just walk around and have these calves. 00:14:26.914 --> 00:14:34.204 I actually train calves and that's how I have calves, right? 00:14:35.464 --> 00:14:44.434 So as soon as we start getting a specific goal, we have to realize that the training 00:14:44.434 --> 00:14:48.784 that we're doing, or I should say the working out that we're doing, especially 00:14:48.784 --> 00:14:51.454 if we've been doing it for long periods of time and our body looks the exact same. 00:14:52.984 --> 00:14:57.664 We've got to actually enter the world of training and now train 00:14:57.664 --> 00:14:59.734 towards that specific goal. 00:15:00.214 --> 00:15:01.684 That's really, really, really important. 00:15:02.314 --> 00:15:05.644 So I'm gonna walk you through a few scenarios that I walked, 00:15:05.674 --> 00:15:09.604 some pe, some individuals through this week, and I'm hoping. 00:15:10.504 --> 00:15:14.164 That it helps you filter information out a little bit better, and I'm hoping 00:15:14.404 --> 00:15:20.068 it gives you a little bit of context to your specific needs or wants. 00:15:20.158 --> 00:15:21.718 Probably more wants than needs. 00:15:21.718 --> 00:15:24.688 You know, needs are, I'm a healthy, happy person. 00:15:24.928 --> 00:15:27.778 Wants are, I want delts, right? 00:15:29.038 --> 00:15:33.348 So delts are fun to have, but they don't bring true joy and 00:15:33.348 --> 00:15:34.368 happiness into this world. 00:15:34.368 --> 00:15:35.928 So that's really important to understand, right. 00:15:35.928 --> 00:15:37.468 So this is a want. 00:15:37.818 --> 00:15:38.928 You want to have it. 00:15:39.648 --> 00:15:46.248 And there is some level of happiness doing something hard and getting the reward. 00:15:46.248 --> 00:15:48.678 So don't get me wrong, but it's not the doubts. 00:15:48.678 --> 00:15:50.898 Don't get confused about what brings the reward. 00:15:51.168 --> 00:15:56.658 The reward is you did something hard and you're feeling good about 00:15:56.663 --> 00:16:02.298 yourself because you pushed into the hard, and actually that's where the 00:16:02.298 --> 00:16:05.808 real joy starts coming from, right? 00:16:06.168 --> 00:16:09.168 Pushing into the hard, challenging yourself. 00:16:09.468 --> 00:16:13.728 Doing something new, and it's pretty cool to get the outcome, but the 00:16:13.733 --> 00:16:15.768 journey is actually what brings the joy. 00:16:17.068 --> 00:16:21.898 So this morning a woman stopped me and she said that she followed me and she said, 00:16:21.958 --> 00:16:23.398 she's like, I have a question for you. 00:16:23.758 --> 00:16:27.328 What do you think about, oh, I forgot the name of it guys. 00:16:27.378 --> 00:16:29.208 They're popping up all over Utah. 00:16:29.478 --> 00:16:31.938 Bootcamp, burn Bootcamp. 00:16:31.938 --> 00:16:32.778 Is that what it's called? 00:16:34.038 --> 00:16:38.058 I know what they are, but I just forgot the name. 00:16:38.298 --> 00:16:41.778 So it's something about burning and it's a bootcamp that makes you burn. 00:16:41.778 --> 00:16:44.568 So something along those lines. 00:16:45.753 --> 00:16:49.893 So this woman said to me, this young woman, she's like, so 00:16:49.893 --> 00:16:50.823 what are your thoughts on it? 00:16:51.633 --> 00:16:52.443 I'm like, what? 00:16:52.563 --> 00:16:53.223 What do you mean? 00:16:53.223 --> 00:16:53.853 What are my thoughts? 00:16:54.393 --> 00:16:55.563 And she's like, what do you think about it? 00:16:56.383 --> 00:17:01.043 Let me ask you a few questions because I wanna give you the answer 00:17:01.043 --> 00:17:03.443 that's gonna help you the best, okay? 00:17:04.493 --> 00:17:07.703 Why are you thinking about it? 00:17:08.153 --> 00:17:09.323 What are your goals? 00:17:09.323 --> 00:17:10.343 What do you want? 00:17:10.998 --> 00:17:13.158 Because my opinion actually doesn't matter. 00:17:13.158 --> 00:17:14.598 Like opinion about what? 00:17:14.598 --> 00:17:16.188 Like, do I wanna do it? 00:17:16.308 --> 00:17:17.028 No. 00:17:17.718 --> 00:17:26.058 Unless they're going to help me increase my deadlift or get 600 pounds on a 00:17:26.058 --> 00:17:28.008 leg press, no, I don't wanna do it. 00:17:28.008 --> 00:17:28.248 Why? 00:17:28.253 --> 00:17:31.068 Because that's where my joy comes from, is feeling like I'm a 00:17:31.068 --> 00:17:38.388 freaking strong mom who, when my son lost something under the couch. 00:17:38.778 --> 00:17:40.278 I didn't crawl under the couch. 00:17:40.278 --> 00:17:42.438 I was lazy and I just deadlifted it. 00:17:43.098 --> 00:17:49.068 And because, 'cause that seemed like more fun than getting on my hands and 00:17:49.068 --> 00:17:50.178 knees and crawling under the couch. 00:17:50.358 --> 00:17:51.648 I just deadlifted the couch. 00:17:52.578 --> 00:17:59.748 And my son looks up at me and he goes, whoa, whoa, mom. 00:18:00.858 --> 00:18:02.853 You're so strong. 00:18:02.883 --> 00:18:04.833 I'm like, yeah, that's what I'm going for in life. 00:18:04.833 --> 00:18:05.913 That's what I'm going for. 00:18:06.213 --> 00:18:06.843 Sweating. 00:18:06.903 --> 00:18:07.473 Burning. 00:18:07.533 --> 00:18:12.573 No, but my son looking at me telling me, mom, you are so strong. 00:18:12.753 --> 00:18:12.993 Mm-Hmm. 00:18:13.473 --> 00:18:13.803 Yep. 00:18:13.863 --> 00:18:14.523 That's what I want. 00:18:14.823 --> 00:18:15.333 But you know what? 00:18:15.333 --> 00:18:16.743 That's my, that's my desire. 00:18:16.863 --> 00:18:17.553 That's my life. 00:18:18.183 --> 00:18:18.918 Not this girl's. 00:18:19.568 --> 00:18:20.823 She's just this young woman. 00:18:21.543 --> 00:18:25.023 I wanted to know, like, I wanna give you. 00:18:25.968 --> 00:18:30.828 The best answer possible, but in order to do so, I need to 00:18:30.828 --> 00:18:33.858 understand what is it that you want? 00:18:34.638 --> 00:18:38.448 And she's like, well, I want to drop body fat. 00:18:39.108 --> 00:18:39.888 I'm like, okay. 00:18:40.293 --> 00:18:41.643 Have you done it before? 00:18:41.673 --> 00:18:44.043 Do you find that it's easy, hard, what? 00:18:44.043 --> 00:18:44.643 Do you struggle with it? 00:18:44.643 --> 00:18:47.373 And she's like, no, actually, it's pretty easy. 00:18:47.373 --> 00:18:52.233 Once I change a little bit of my lifestyle, move a little bit more, I 00:18:52.233 --> 00:18:54.363 actually drop weight pretty easily. 00:18:54.573 --> 00:18:55.353 I'm like, oh, okay. 00:18:55.383 --> 00:19:00.603 And I said, do you like what you look like when the weight comes off? 00:19:01.923 --> 00:19:02.343 And she goes. 00:19:02.898 --> 00:19:04.578 No, that's the problem. 00:19:05.178 --> 00:19:10.068 Every time I lose weight, I'm just a smaller version of what I looked like 00:19:10.068 --> 00:19:12.978 before, and I don't wanna look like that. 00:19:13.548 --> 00:19:18.918 I want to have a little bit more defined arms. 00:19:19.188 --> 00:19:21.138 I want them a little bit more curvy. 00:19:21.618 --> 00:19:23.238 I want to look toned. 00:19:23.538 --> 00:19:26.538 And when I just drop weight, I don't. 00:19:26.598 --> 00:19:29.058 And do you know why I asked her these questions? 00:19:30.243 --> 00:19:32.223 Because I needed some insight. 00:19:32.283 --> 00:19:37.513 I needed to know, do you just want to lose weight and you love what 00:19:37.513 --> 00:19:42.183 you look like when you do lose weight, or is there something 00:19:42.183 --> 00:19:44.673 more that we need to take care of? 00:19:44.673 --> 00:19:47.553 Do you also need to build some muscle? 00:19:47.853 --> 00:19:50.913 Or genetically do you just have muscle? 00:19:50.913 --> 00:19:51.723 I don't know. 00:19:51.723 --> 00:19:55.113 She's always wearing like a long sleeve shirt when I talk to her, I 00:19:55.113 --> 00:19:59.613 can't really see her body 'cause it's, she's usually wearing a, a dress. 00:19:59.893 --> 00:20:03.853 I do some service work for my church and me and her serve together. 00:20:04.113 --> 00:20:05.313 So I had to ask her. 00:20:05.583 --> 00:20:09.813 And also, it doesn't matter what I think, it matters what she thinks. 00:20:10.293 --> 00:20:12.933 So I needed to know, okay, do you struggle losing weight? 00:20:12.993 --> 00:20:15.843 And then when you do lose weight, do you feel like you have the 00:20:15.843 --> 00:20:16.953 muscle, the body you want? 00:20:16.953 --> 00:20:17.253 No. 00:20:18.063 --> 00:20:20.313 'cause that's gonna change actually, what I tell her. 00:20:20.943 --> 00:20:24.213 You see, if she told me I just wanna lose weight, I would say, okay, 00:20:24.213 --> 00:20:25.653 get into a calorie deficit and. 00:20:26.223 --> 00:20:31.293 Do your burn, bootcamp, bootcamp, burn, whatever it's called. 00:20:31.413 --> 00:20:31.743 Do it. 00:20:31.893 --> 00:20:32.223 Sure. 00:20:32.373 --> 00:20:32.913 Sounds fun. 00:20:33.183 --> 00:20:38.703 Like if you enjoy going there and if it's a joy to you and not like 00:20:38.703 --> 00:20:42.903 a, Ugh, I have to do it again, but it's like a joy, then do it. 00:20:43.563 --> 00:20:48.603 All you have to do is get into a calorie deficit, and move more because even 00:20:48.603 --> 00:20:54.183 just like moving more, I mean, you may with cardio only lose muscle tissue. 00:20:54.833 --> 00:20:58.643 That's kind of another layer to this conversation, right? 00:20:58.973 --> 00:21:04.103 But that's another layer that we can get into once she's kind of established 00:21:04.103 --> 00:21:10.793 a routine and is enjoying her overall health and fitness journey, right? 00:21:11.483 --> 00:21:15.083 So that's nothing that I'd be like, well you have to do this and give 00:21:15.088 --> 00:21:16.883 like some long lecture on, right? 00:21:16.933 --> 00:21:23.263 What I found out was, uh, she doesn't have a lot of muscle genetically, so 00:21:23.263 --> 00:21:28.373 when she does lose weight, she's not gonna be one of those three month miracle 00:21:28.373 --> 00:21:32.123 transformation because she doesn't genetically have that muscle tissue. 00:21:32.753 --> 00:21:36.993 So if somebody already has that muscle tissue, genetically, or 00:21:36.993 --> 00:21:41.013 they lean more towards having a little bit more so that they can 00:21:41.013 --> 00:21:43.773 get some easy gains and lose weight. 00:21:43.773 --> 00:21:44.493 At the same time. 00:21:44.493 --> 00:21:46.923 They may be this miraculous three month transformation. 00:21:46.928 --> 00:21:48.273 Most people aren't like that. 00:21:48.603 --> 00:21:50.823 That's why you see those people posted everywhere. 00:21:51.393 --> 00:21:54.933 Just a fun reminder for you all that a lot of these coaches that 00:21:54.933 --> 00:21:57.933 are posting those pictures, they have a hundred other clients that 00:21:57.933 --> 00:22:00.693 either didn't qualify or didn't look as good because they don't have the 00:22:00.698 --> 00:22:02.943 genetics, or they just didn't like. 00:22:03.293 --> 00:22:05.303 They didn't like actually put in the work. 00:22:05.303 --> 00:22:08.573 And I'm not saying that everybody who has a me miraculous three month 00:22:08.573 --> 00:22:10.673 transformation didn't put any work in. 00:22:10.853 --> 00:22:16.493 I'm just saying most people after three months still have a ton of work to do. 00:22:16.703 --> 00:22:20.333 Either they lose weight and they realize, oh, I still want muscle tissue. 00:22:20.700 --> 00:22:23.207 Or their transformation's a little bit different. 00:22:23.212 --> 00:22:24.617 Theirs is more of mental. 00:22:24.917 --> 00:22:28.847 And maybe after three months they made some big mental breakthroughs. 00:22:29.517 --> 00:22:33.267 But their pictures aren't showing that right now, so they've gotta wait for 00:22:33.267 --> 00:22:37.347 another 6, 9, 12, and that's okay. 00:22:37.827 --> 00:22:38.307 That's okay. 00:22:38.307 --> 00:22:41.727 I, I actually really, really hate glorifying these three 00:22:41.727 --> 00:22:42.717 month transformations. 00:22:43.527 --> 00:22:44.727 I've never liked it. 00:22:45.447 --> 00:22:52.737 I think it gives, gives people a bad idea of how long changing lifestyle 00:22:52.797 --> 00:22:54.567 and your body actually takes. 00:22:55.392 --> 00:23:00.072 So I always, when clients would come to me and tell me, well, look 00:23:00.072 --> 00:23:01.662 at this three month transformation. 00:23:01.662 --> 00:23:02.292 I'm like, awesome. 00:23:02.292 --> 00:23:05.922 So show me the three month post, that three month transformation, and I'll tell 00:23:05.927 --> 00:23:10.092 you whether that person really transformed or not, because it's usually three months 00:23:10.092 --> 00:23:13.212 after they're right back to where they were, because they usually do something 00:23:13.212 --> 00:23:14.832 extreme, not always, but most of the time. 00:23:15.072 --> 00:23:16.362 So just keep that in mind. 00:23:16.662 --> 00:23:21.102 So anyways, this young woman, she comes to me, she wants to know what do I think? 00:23:21.462 --> 00:23:26.952 Well, what I think is that that bootcamp burn or whatever, it's 00:23:26.952 --> 00:23:31.002 not going to get you to your goals because your goals are going to 00:23:31.002 --> 00:23:33.132 come through hypertrophy training. 00:23:33.902 --> 00:23:38.917 So you could probably start with three to four times a week, going 00:23:38.917 --> 00:23:41.917 to the gym, she asked me, so what, how should I set up my programming? 00:23:42.607 --> 00:23:48.157 I said, why not make it super easy one day lower body, the next day upper. 00:23:48.697 --> 00:23:50.107 Rest the next day. 00:23:50.107 --> 00:23:52.117 Lower body the next day, upper. 00:23:52.687 --> 00:23:53.527 Rest two days. 00:23:53.647 --> 00:23:56.647 So just Monday, Tuesday, Thursday, Friday. 00:23:56.947 --> 00:23:57.607 Like, that's it. 00:23:57.697 --> 00:23:58.747 Lower body, upper body. 00:23:58.777 --> 00:23:59.767 Lower body, upper body. 00:24:00.067 --> 00:24:03.067 Just like she's never done this before. 00:24:03.867 --> 00:24:08.397 Yeah, you can use my training app, or you can just kind of get in and start 00:24:08.397 --> 00:24:10.257 building a little confidence on your own. 00:24:10.287 --> 00:24:15.177 Just kind of get used to the machines, get used to general movements. 00:24:15.657 --> 00:24:16.917 See what you enjoy. 00:24:16.917 --> 00:24:22.227 I told her three sets of 10 to 12 rest for like 60, 90 00:24:22.227 --> 00:24:24.567 minutes, or not 60 to 90 minutes. 00:24:24.567 --> 00:24:24.837 Wow. 00:24:25.077 --> 00:24:28.797 60, 90 seconds to, up to two minutes. 00:24:29.277 --> 00:24:32.577 Just kind of rest until you feel better and then like you can hit 00:24:32.582 --> 00:24:34.677 it again hard and, and then go. 00:24:34.887 --> 00:24:35.907 So just start from there. 00:24:35.907 --> 00:24:38.547 That's just an easy way to get into it. 00:24:38.787 --> 00:24:42.927 And if she loses body fat as easy as she says, then that's not gonna be an issue. 00:24:42.957 --> 00:24:46.437 She's gonna go, she's gonna get into a calorie deficit, start dropping body 00:24:46.437 --> 00:24:49.017 fat, and she's gonna start building. 00:24:49.017 --> 00:24:51.837 And she's a newbie, so she'll have those newbie gains, she'll see 00:24:51.837 --> 00:24:54.327 some good progress pretty quick. 00:24:54.597 --> 00:24:57.837 So that was her answer to her question. 00:24:59.337 --> 00:25:02.397 Now I've had women come to me saying. 00:25:02.892 --> 00:25:04.242 I lift at home. 00:25:05.322 --> 00:25:07.872 I don't want any more muscle tissue. 00:25:08.662 --> 00:25:09.892 I want to maintain. 00:25:10.542 --> 00:25:11.772 I need help with nutrition. 00:25:11.772 --> 00:25:15.582 We put them into a calorie deficit and then we find out what do you like doing? 00:25:15.852 --> 00:25:16.902 What's enjoyable to you? 00:25:16.902 --> 00:25:17.562 What's fun? 00:25:18.252 --> 00:25:19.902 How can we bring weights in? 00:25:19.902 --> 00:25:22.332 It just to create enough tension on the muscle. 00:25:23.037 --> 00:25:27.207 At least two times a week to maintain as much muscle tissue 00:25:27.207 --> 00:25:28.347 as possible during this cut. 00:25:29.187 --> 00:25:33.897 And honestly, with a lot of them are like, I like combo movements. 00:25:34.227 --> 00:25:35.697 I like bouncy, bouncy. 00:25:35.697 --> 00:25:37.167 I'm like, okay, okay. 00:25:37.287 --> 00:25:44.037 If you don't care about muscle tissue and all you care is you wanna see a reduction 00:25:44.037 --> 00:25:47.127 in fat loss, and you don't even actually care what you look like, you just wanna 00:25:47.127 --> 00:25:50.907 see the scale move down, you wanna be a smaller version of what you are right now. 00:25:50.907 --> 00:25:56.577 Then the training doesn't necessarily matter, maybe one to two times a week. 00:25:56.577 --> 00:25:59.817 We need to get minimal resistance training. 00:25:59.817 --> 00:26:05.247 We need to get a little volume on your tension created on your muscles 00:26:05.247 --> 00:26:09.747 just to maintain so that you're not losing a lot of lean tissue during 00:26:09.747 --> 00:26:16.857 your cut, because that is going to impact your RMR, your metabolic rate. 00:26:16.857 --> 00:26:17.937 Like we don't wanna do that. 00:26:18.822 --> 00:26:22.932 So we want to, whether the client tells me, even if the client's 00:26:22.932 --> 00:26:24.372 like, no, I don't care about muscle. 00:26:24.372 --> 00:26:25.332 I don't care if I lose it. 00:26:25.332 --> 00:26:28.002 I'm like, but you do, you do actually. 00:26:28.212 --> 00:26:33.175 So at minimum we need to be doing this one to two times a week, full body. 00:26:34.525 --> 00:26:39.295 And that can actually be through combo movements. 00:26:39.775 --> 00:26:47.090 So, having the person do squats to leg press, having the person do R 00:26:47.090 --> 00:26:53.150 dlss to back rows, like different movements like that that they actually 00:26:53.150 --> 00:26:55.280 really enjoy and think are fun. 00:26:55.820 --> 00:27:02.480 They challenge them metabolically and they also provide a 00:27:02.480 --> 00:27:04.100 little tension on the muscle. 00:27:05.630 --> 00:27:12.620 So the other day I brought up combo movements and, and people lost their minds 00:27:13.070 --> 00:27:18.470 over this because I said, combo movements are not good for hypertrophy, period. 00:27:18.740 --> 00:27:22.490 They just aren't, sorry, sorry, not sorry. 00:27:22.760 --> 00:27:24.500 I, I haven't changed my mind on that. 00:27:25.100 --> 00:27:29.630 But the goal of this person was just to work out and to see fat loss. 00:27:30.200 --> 00:27:32.720 It wasn't body recomp. 00:27:33.725 --> 00:27:40.295 So if somebody comes to me and is like, I really want to lose body fat, but I want 00:27:40.295 --> 00:27:45.635 to look fit, so when the body fat comes off, I actually care what I look like. 00:27:45.635 --> 00:27:47.795 I want to look toned. 00:27:47.825 --> 00:27:49.955 I want to have little definition. 00:27:50.375 --> 00:27:50.825 Um. 00:27:52.220 --> 00:27:56.180 And I won't be programming combo movements. 00:27:56.540 --> 00:27:59.540 I'm going to be programming hypertrophy work. 00:28:00.140 --> 00:28:07.220 And the reason why is because we want them to grow in a calorie deficit. 00:28:07.820 --> 00:28:13.010 So combo movements already don't provide enough tension on the muscle. 00:28:13.865 --> 00:28:18.845 Plus you're in a calorie deficit, which lowers your chances of putting on muscle. 00:28:19.235 --> 00:28:25.085 So combo movements are fun for people who want to lose weight and don't 00:28:26.015 --> 00:28:28.475 care about anything other than that. 00:28:29.255 --> 00:28:32.360 They are not going to work for somebody who wants to lose weight, 00:28:32.405 --> 00:28:35.945 plus put on a little bit of muscle, and let me explain why. 00:28:36.650 --> 00:28:40.250 I actually have a full YouTube video on this that I'll put 00:28:40.250 --> 00:28:41.720 in the show notes as well. 00:28:42.680 --> 00:28:45.020 This is why I say that they are suboptimal. 00:28:45.080 --> 00:28:50.240 They're not good for hypertrophy when you really want to maximize your body's 00:28:50.240 --> 00:28:54.770 ability to put on muscle either in a cut or even at maintenance or in a build. 00:28:55.300 --> 00:28:58.780 The reason why is, let's look at the RDL and the back row. 00:28:58.810 --> 00:29:00.370 This is one that I see all the time. 00:29:01.000 --> 00:29:06.190 So combo movements are when we take two exercises and we combine it into one. 00:29:06.520 --> 00:29:10.870 And a lot of times what people think is, they're like, I'm gonna save so much 00:29:10.870 --> 00:29:14.260 time by doing these two things at once. 00:29:14.650 --> 00:29:15.130 It's awesome. 00:29:15.130 --> 00:29:17.890 Unfortunately, that's not what happens. 00:29:17.890 --> 00:29:21.700 It ends up just taking a lot longer to build. 00:29:22.210 --> 00:29:23.020 And let me tell you why. 00:29:23.080 --> 00:29:30.790 So an RDL, when I do R dls, I am loading the bar anywhere 00:29:30.795 --> 00:29:39.487 between 190 to 225 pounds, just depending on rests sets, and reps. 00:29:39.637 --> 00:29:39.997 Okay. 00:29:40.477 --> 00:29:42.637 So that's the range that I'm working on. 00:29:42.907 --> 00:29:48.487 So for me to put on muscle, that's the range that I'm working on. 00:29:48.487 --> 00:29:53.347 That's what really tests my glutes and my hamstrings. 00:29:53.737 --> 00:29:58.267 That is going to put enough tension, and then I'm going to be working high 00:29:58.267 --> 00:30:02.377 intensity, meaning closer to failure. 00:30:03.097 --> 00:30:07.147 And I'm gonna be making sure that throughout the week I have a good 00:30:07.147 --> 00:30:14.467 amount of volume on my glutes and on my hamstrings or whatever 00:30:14.472 --> 00:30:15.487 muscle I'm trained to work. 00:30:15.487 --> 00:30:15.937 Right. 00:30:17.347 --> 00:30:24.997 So when it comes to a back row, well just a few days ago, I was doing 00:30:24.997 --> 00:30:30.247 bent over lat rows, I was doing them unilaterally, getting little 00:30:30.747 --> 00:30:37.197 external stability through a bench, but it was with a 60 pound dumbbell. 00:30:37.347 --> 00:30:42.387 So if I have two 60 pounds, that, and that was my top set 00:30:42.732 --> 00:30:45.567 and I was doing about eight reps. 00:30:47.727 --> 00:30:51.927 So 120 pounds for a lat row. 00:30:51.987 --> 00:30:57.267 So if I were to do an RDL and at the bottom of the RDLI paused and 00:30:57.272 --> 00:31:03.687 tried to do a lat row, I can't do a lat row with 225 pounds. 00:31:03.687 --> 00:31:09.927 So something has to suffer either. 00:31:10.707 --> 00:31:17.937 I can do the row, but then my weight comes down to 110, 120. 00:31:19.137 --> 00:31:20.547 And then what does that do? 00:31:20.967 --> 00:31:22.257 So I can do the back row. 00:31:22.257 --> 00:31:22.797 Awesome. 00:31:23.187 --> 00:31:29.727 But 120 pounds is nothing for my legs, for my glutes and my hamstrings. 00:31:29.907 --> 00:31:34.077 That's nothing like, I'm pushing 2 25 guys. 00:31:35.067 --> 00:31:36.597 So something has to do. 00:31:36.597 --> 00:31:39.687 You see that there's a mismatch in strength. 00:31:39.687 --> 00:31:39.717 I. 00:31:41.277 --> 00:31:45.147 And so there's going to be a mismatch in the amount of tension 00:31:45.297 --> 00:31:48.927 that can be created on the muscle that I'm actually trying to build. 00:31:49.767 --> 00:31:55.327 So a another thing, I see people do bicep curls to shoulder presses. 00:31:55.387 --> 00:31:55.777 Okay? 00:31:56.647 --> 00:32:03.487 So when I'm doing shoulder presses, I have 40 pounds in both hands. 00:32:04.302 --> 00:32:08.382 When I do bicep curls, I don't have 40 pounds in both hands. 00:32:09.312 --> 00:32:16.572 I have 20, 25 pounds, dumbbells is what I'm curling. 00:32:17.202 --> 00:32:24.432 So once again, if I'm trying to do a curl to a press, something has to give. 00:32:25.152 --> 00:32:30.162 So either my shoulders can awesome, be tested and do the press, but then 00:32:30.162 --> 00:32:31.932 I can't even complete a bicep curl. 00:32:33.402 --> 00:32:36.762 Or I can complete the bicep curl, but then it's kind of easy 00:32:36.762 --> 00:32:38.592 for my shoulders to do the 25. 00:32:39.062 --> 00:32:39.392 Right. 00:32:39.392 --> 00:32:46.832 So do you, do you realize when it comes to hypertrophy trying to do two exercises 00:32:46.837 --> 00:32:49.442 blended, something's gotta suffer? 00:32:50.642 --> 00:32:54.752 So that's why it is not optimal for hypertrophy. 00:32:55.362 --> 00:33:01.032 When I shared this the other day, I had a lot of people very upset and frustrated, 00:33:01.542 --> 00:33:04.872 probably because they really, really, really love their combo movements. 00:33:04.872 --> 00:33:08.322 Once again, if you wanna work out and do combo movements, I don't care. 00:33:08.592 --> 00:33:12.282 But if you want to maximize your body's ability to put on muscle 00:33:12.612 --> 00:33:16.062 combo movements are something that is going to be suboptimal for you. 00:33:16.614 --> 00:33:21.914 So when I shared this, I, I had some women even send me send 00:33:21.914 --> 00:33:25.364 me other people's accounts and they're like, look at this woman. 00:33:25.364 --> 00:33:29.774 She has the most incredible body and she does combos only. 00:33:30.584 --> 00:33:35.744 Or look at this woman, um, she grew so much and she only does combos. 00:33:36.270 --> 00:33:38.430 I've had numerous people send me those. 00:33:38.970 --> 00:33:45.150 So we have to realize that everybody's body is so different. 00:33:45.200 --> 00:33:47.450 So I actually went to one of the accounts. 00:33:47.450 --> 00:33:49.430 I'd never heard of this person before. 00:33:50.000 --> 00:33:55.970 Um, I really only follow like usually researchers or coaches who have been in 00:33:55.975 --> 00:34:00.330 the industry for a really long time, who really, really just know their stuff. 00:34:00.335 --> 00:34:02.550 So I'd never heard of this person. 00:34:02.580 --> 00:34:03.690 I looked her up. 00:34:03.690 --> 00:34:04.560 She's so cute. 00:34:04.740 --> 00:34:06.300 Just this adorable creature. 00:34:06.300 --> 00:34:07.050 Oh my goodness. 00:34:07.410 --> 00:34:07.830 And. 00:34:08.625 --> 00:34:12.585 So I looked back and, and tried to see like, okay, so where, where 00:34:12.585 --> 00:34:13.845 are the before and after pictures? 00:34:13.845 --> 00:34:13.995 Right? 00:34:13.995 --> 00:34:15.585 So I looked, look, look, look like. 00:34:15.585 --> 00:34:18.102 Okay, so this person's body's never changed. 00:34:19.292 --> 00:34:21.972 It like looks the same as it did like in high school. 00:34:22.512 --> 00:34:25.782 It looks like she's just this cutest athletic girl. 00:34:25.782 --> 00:34:28.182 This is like this cute body. 00:34:28.182 --> 00:34:28.782 Oh my goodness. 00:34:28.782 --> 00:34:29.322 I love it. 00:34:29.652 --> 00:34:33.642 And she has no desire to build her muscles, so that's actually the 00:34:33.642 --> 00:34:35.412 audience that she's speaking to. 00:34:35.652 --> 00:34:42.132 She's not like over there preaching, like do this technique to build hyper. 00:34:42.252 --> 00:34:44.472 She's just like, you want a 10 minute workout? 00:34:44.742 --> 00:34:45.372 Do this. 00:34:46.152 --> 00:34:48.372 You want to do some hit, do this. 00:34:48.522 --> 00:34:50.472 Like, that's who she's speaking to. 00:34:50.472 --> 00:34:52.812 She's just speaking to people who wanna work out and just 00:34:52.812 --> 00:34:54.942 want to move, which is fine. 00:34:55.272 --> 00:34:56.172 And that's great. 00:34:57.072 --> 00:34:59.352 Remember the context though that I told you. 00:34:59.982 --> 00:35:05.412 So this person, adorable human being, oh my goodness, I just love her. 00:35:06.222 --> 00:35:13.692 But her context is, here's a fun little 10, 15 minute combo 00:35:13.752 --> 00:35:16.752 move that will get your blood going, that will get you burning. 00:35:16.752 --> 00:35:19.002 That will, you know, that's what she's speaking to. 00:35:19.122 --> 00:35:22.332 And she has the cutest body in the world, but it's never really changed. 00:35:22.332 --> 00:35:24.112 It's, so we have people like that. 00:35:25.817 --> 00:35:27.017 That are in the fitness industry. 00:35:27.017 --> 00:35:28.547 Then we also have another group. 00:35:28.547 --> 00:35:35.627 We have those that actually did spend a lot of time in hypertrophy and developed 00:35:35.627 --> 00:35:37.727 and grew in the way that they wanted to. 00:35:38.207 --> 00:35:41.597 And then now they're just kind of moving towards maintenance. 00:35:41.657 --> 00:35:47.337 And in maintenance, anything really, as long as you get about 00:35:47.337 --> 00:35:50.637 a ninth of the volume that you got before with your hypertrophy 00:35:50.637 --> 00:35:52.617 training, you will maintain a ninth. 00:35:52.677 --> 00:35:53.337 That's nothing. 00:35:54.042 --> 00:36:00.762 So if I decided today that I wanted to not grow anymore, all I would 00:36:00.762 --> 00:36:04.212 have to do is show up at the gym one to two times a week, and then 00:36:04.212 --> 00:36:07.692 just kind of stay an active person, and I would maintain really easily. 00:36:08.502 --> 00:36:12.912 Now, I still just love strength, so even when it comes, the day 00:36:12.912 --> 00:36:14.142 comes that I'm done growing. 00:36:15.327 --> 00:36:19.767 I'm probably just gonna move into more of strength work and not necessarily 00:36:19.767 --> 00:36:23.547 get the higher volume that hypertrophy has, but keep low volume and just 00:36:23.547 --> 00:36:27.657 work strength and that will help me maintain what I have right now. 00:36:27.967 --> 00:36:28.207 Yeah. 00:36:28.207 --> 00:36:31.597 You're seeing people who genetically, they have a really nice muscle base 00:36:32.077 --> 00:36:37.807 and so anything really kind of works to have them maintain what they have. 00:36:38.767 --> 00:36:41.587 Or you have people who actually spend a good amount of time in 00:36:41.587 --> 00:36:45.487 hypertrophy for years, and now it's like, oh, I'm, I'm there. 00:36:45.487 --> 00:36:46.867 I'm, I love where my body's at now. 00:36:46.867 --> 00:36:47.707 I'm just maintaining. 00:36:47.917 --> 00:36:52.327 So now I can really do anything to maintain just very minimal 00:36:52.332 --> 00:36:53.917 amounts of tension on the muscle. 00:36:54.207 --> 00:36:55.857 Combo movements will work great. 00:36:56.817 --> 00:37:01.197 You also have people who have done blended work, so you've had people 00:37:01.197 --> 00:37:03.627 who have done like half hypertrophy. 00:37:04.602 --> 00:37:07.782 And then maybe they'll finish up with some combo moves that are really fun. 00:37:07.872 --> 00:37:12.792 And what they do is they only show you the fun stuff on Instagram. 00:37:13.362 --> 00:37:18.209 They don't actually show you the like the boring basics that 00:37:18.209 --> 00:37:20.669 got them to actually build. 00:37:21.359 --> 00:37:25.869 And that is one thing that's been really hard when people will tell 00:37:25.869 --> 00:37:31.569 me, well, so and so has amazing whatever, and she does this exercise, 00:37:31.569 --> 00:37:34.149 you're saying is suboptimal. 00:37:34.689 --> 00:37:38.319 Like, okay, but, but does she only do that exercise? 00:37:39.399 --> 00:37:44.979 No, chances are she actually puts in hard work doing some really solid 00:37:44.979 --> 00:37:50.229 exercises, and then she throws these in at the end and is recording herself. 00:37:50.234 --> 00:37:54.579 Because I am speaking from experience guys, when I post the boring 00:37:54.584 --> 00:37:57.309 basics, it's like three likes. 00:37:58.164 --> 00:38:04.584 If I post something new and original, like a different way of hitting the 00:38:04.584 --> 00:38:07.969 lateral head of the tricep, people are like, whoa, that's amazing. 00:38:08.214 --> 00:38:09.204 That's what I'm missing. 00:38:09.209 --> 00:38:14.484 I'm like, no, like this is actually just for specialization programs, but sure 00:38:14.489 --> 00:38:16.674 you can throw it in for fun, that's fine. 00:38:17.154 --> 00:38:21.774 But I'm telling you from experience, the boring basics that help people build, 00:38:23.034 --> 00:38:29.604 they don't get showtime on Instagram and TikTok and it's the creative crazy stuff. 00:38:30.024 --> 00:38:35.754 So usually influencers don't show the boring basics that actually got them. 00:38:36.084 --> 00:38:38.964 And, and some of them don't even know that the boring basics are what they 00:38:38.969 --> 00:38:41.154 got them to where they are right now. 00:38:41.334 --> 00:38:47.994 They just want to show these, these little different maneuvers that will get kind 00:38:47.994 --> 00:38:49.584 of the likes and the attention and stuff. 00:38:49.584 --> 00:38:52.374 And I'm not saying that's right or wrong, I'm just saying that's 00:38:52.374 --> 00:38:56.304 typically what we see, and I've even seen that in the gym myself, watching 00:38:56.664 --> 00:38:58.784 some people who were influencers. 00:38:58.784 --> 00:39:02.174 I went, I used to go to a gym lifetime and it had tons of influencers, 00:39:02.204 --> 00:39:03.344 and I saw that all the time. 00:39:03.584 --> 00:39:08.984 The boring basics that they were killing is not what showed up on their feed. 00:39:09.344 --> 00:39:13.124 It was all of these weird, crazy movements and people were like, oh, this is it. 00:39:13.124 --> 00:39:14.024 This is amazing. 00:39:14.114 --> 00:39:14.474 Right? 00:39:14.954 --> 00:39:17.774 So we've got to keep those things in mind. 00:39:18.584 --> 00:39:21.674 That oftentimes we're not seeing the full story. 00:39:22.174 --> 00:39:24.454 I hate to say, well, it's just genetics. 00:39:24.514 --> 00:39:25.714 That's not what I'm saying. 00:39:25.714 --> 00:39:28.264 These people go in and they work hard. 00:39:28.784 --> 00:39:34.364 But we can't ignore the fact that if somebody has a really good muscle base, 00:39:34.964 --> 00:39:40.814 they, you know, get some newbie gains, which most people their first year 00:39:41.309 --> 00:39:45.929 can go in and really do anything and they're gonna see some, some newbie 00:39:45.929 --> 00:39:48.179 gains, and then it's after that. 00:39:48.179 --> 00:39:53.609 So I always tell people like it's actually the third and fourth and fifth year. 00:39:54.149 --> 00:39:56.639 If their body's still changing, they know what they're talking about. 00:39:57.179 --> 00:39:59.609 They know what they're talking about because they's no way they've 00:39:59.609 --> 00:40:00.869 already hit their newbie gains. 00:40:01.499 --> 00:40:04.769 So that's a really good measuring tool, but also another measuring 00:40:04.769 --> 00:40:06.689 tool is are their goals, your goals? 00:40:07.814 --> 00:40:10.214 Are their bodies, your bodies? 00:40:10.214 --> 00:40:13.034 No, they're usually not. 00:40:14.114 --> 00:40:16.884 So I just wanna end with this. 00:40:17.274 --> 00:40:24.444 If your goal is just to lose body fat and you don't really care about 00:40:24.449 --> 00:40:30.564 muscle, then you can literally get into a calorie deficit and do whatever. 00:40:31.164 --> 00:40:37.374 Whatever fuels, just get in and get energy out and find joyous ways to do that. 00:40:37.794 --> 00:40:42.474 Now there is a second layer to that that I would just like to add that 00:40:42.834 --> 00:40:48.655 there's a lot of wisdom in, you know, if you really, really just love your 00:40:48.752 --> 00:40:53.582 your circuit training or your, um, like your, your bike, your cycle training. 00:40:53.642 --> 00:40:55.742 Like you go in, you do cycling. 00:40:55.742 --> 00:40:56.612 You just love it. 00:40:57.262 --> 00:40:58.312 And that's all you're doing. 00:40:58.972 --> 00:41:03.892 There really is a lot of wisdom in throwing in one to two times a 00:41:03.897 --> 00:41:08.572 week a full body weightlifting day. 00:41:08.902 --> 00:41:13.342 And the reason why I say that isn't because I'm over here like I am 00:41:13.342 --> 00:41:16.432 religion hypertrophy, training, and everybody needs to do it. 00:41:16.462 --> 00:41:22.882 It's more of I know what it does for you, and that even though you may think you 00:41:22.882 --> 00:41:30.682 don't care about muscle, you actually do because as you age, those who work 00:41:30.682 --> 00:41:35.587 hard to put on muscle, maintain muscle. 00:41:35.587 --> 00:41:42.067 They actually handle things like peri and menopause way better, way better. 00:41:42.337 --> 00:41:46.597 During a time in your life when you start having major hormonal 00:41:46.597 --> 00:41:52.837 changes and you start seeing the scale stays the same, but your body 00:41:52.837 --> 00:41:55.567 composition completely changes because 00:41:56.512 --> 00:42:01.132 body fat is actually increasing and muscle is decreasing, but the 00:42:01.132 --> 00:42:06.802 weight is staying the same, which is so common for peri and menopause. 00:42:06.952 --> 00:42:07.642 Post menopause. 00:42:08.572 --> 00:42:16.102 I tell you, you are going to thank me for encouraging weightlifting because 00:42:16.312 --> 00:42:19.042 this is your largest metabolic tissue. 00:42:19.462 --> 00:42:24.052 If you want a healthy metabolism, if you want to eat more, get more muscle. 00:42:24.982 --> 00:42:30.772 If you want those carbs to have a nice place to go besides body fat, muscle. 00:42:31.192 --> 00:42:34.312 That's have it drive into muscle, right? 00:42:34.432 --> 00:42:38.512 So it's not just about, I want you to have the glutes of your dream 00:42:38.517 --> 00:42:40.762 or the delts of your dreams, and I just want you to be healthy. 00:42:41.097 --> 00:42:45.052 I want you to have more muscle so that you age well and you stay strong. 00:42:45.802 --> 00:42:53.032 And strength training has a huge impact on mobility and stability as you age. 00:42:53.512 --> 00:42:58.552 It's the people that are losing the muscle tissue, that are having the problems with 00:42:58.552 --> 00:43:05.672 balance, and strength, and falling down, and bones breaking, like which, strength 00:43:05.672 --> 00:43:08.582 training can have huge impacts on. 00:43:08.882 --> 00:43:13.682 Positive impacts in, in fact, even with flexibility and balance, they 00:43:13.682 --> 00:43:19.082 compared weightlifting to yoga and they found that there was no difference 00:43:19.087 --> 00:43:22.862 that that weightlifters had the same 00:43:23.252 --> 00:43:30.752 ability as far as balance and even stretching and weightlifting have 00:43:30.757 --> 00:43:35.252 shown a range of motion increases the exact same with both stretching 00:43:35.252 --> 00:43:36.752 modalities and weightlifting. 00:43:37.072 --> 00:43:41.842 Range of motion, flexibility with weight, and there's so many benefits 00:43:41.842 --> 00:43:47.872 that weightlifting crosses into each one of these different training modalities. 00:43:47.902 --> 00:43:55.352 I just strongly encourage you guys to do it at least once or twice a week, right? 00:43:56.162 --> 00:44:00.002 Just to be your healthiest, happy self. 00:44:00.947 --> 00:44:06.362 So even if your goal is, I don't care about muscle, believe me, you do. 00:44:06.872 --> 00:44:07.892 You really, really do. 00:44:08.582 --> 00:44:11.012 You just need it once or twice a week just to maintain. 00:44:11.822 --> 00:44:12.182 Okay. 00:44:13.052 --> 00:44:19.052 If you are really wanting to see body fat come off and muscle increase, 00:44:19.322 --> 00:44:24.722 you are going to see better results doing hypertrophy training and 00:44:25.142 --> 00:44:27.062 letting go of those combo movements, 00:44:27.502 --> 00:44:31.282 just so that we can create tension on the muscles that you really, really want to. 00:44:31.792 --> 00:44:36.652 Now, I've had clients before when I was writing one-on-one training 00:44:36.652 --> 00:44:42.922 protocols, I had clients who really wanted hypertrophy upper body, and none 00:44:42.922 --> 00:44:46.552 lower body, but they wanted to keep the muscle that they had on their lower body. 00:44:46.557 --> 00:44:48.262 They just didn't wanna put any more on. 00:44:49.072 --> 00:44:55.982 And that was fun because we would do combo movements, that they really enjoyed so 00:44:55.982 --> 00:45:03.977 that we could get a little lower body work without it being like pushed to the 00:45:03.977 --> 00:45:10.787 intensity levels that growth would happen, but they could still have fun getting 00:45:10.787 --> 00:45:15.437 the lower body work done and then it was taxing and working their upper body. 00:45:15.767 --> 00:45:20.957 So I would blend it in to training because I know that they enjoyed it. 00:45:21.977 --> 00:45:27.407 And so you can blend it in, but the primary movements you choose for 00:45:27.407 --> 00:45:31.997 the muscles you really want to see grow should not be combo movements. 00:45:32.507 --> 00:45:35.147 So that should be primary. 00:45:35.597 --> 00:45:40.697 Then if you really want to just for fun, end your training program, 00:45:40.697 --> 00:45:45.317 maybe with a little burnout or some fun combo just so you can get that 00:45:45.317 --> 00:45:47.417 fun piece that you really enjoy. 00:45:47.417 --> 00:45:51.977 But save that for after, because you don't wanna go into your 00:45:51.977 --> 00:45:54.077 hypertrophy program taxed. 00:45:54.377 --> 00:46:00.727 So hopefully this has helped answer some questions, maybe 00:46:00.732 --> 00:46:02.437 enlighten you a little bit more. 00:46:03.037 --> 00:46:07.157 I did forget to mention, I, I did have one other woman that 00:46:07.157 --> 00:46:08.027 I was gonna tell you about. 00:46:08.027 --> 00:46:09.137 Maybe I'll just be really quick. 00:46:09.377 --> 00:46:15.567 She came to me and she's a, a yoga instructor and she loves cardio and 00:46:15.567 --> 00:46:20.697 she's like, I really love my upper body, my abs, my stomach's really lean. 00:46:20.997 --> 00:46:25.752 But my lower body's always been a trouble spot for me and, I talked 00:46:25.752 --> 00:46:26.742 to her a little bit about it. 00:46:26.742 --> 00:46:29.892 It seems like we really do need some body recomp. 00:46:29.892 --> 00:46:34.152 We, we do want to bring the body fat down, and we want to increase 00:46:34.152 --> 00:46:37.842 the muscle tissue there that will give her the look that she wants. 00:46:38.342 --> 00:46:43.052 That is going to happen through different ways. 00:46:43.562 --> 00:46:47.492 Let me first say she doesn't carry a ton of extra weight. 00:46:47.912 --> 00:46:50.882 She's pretty lean, pretty small. 00:46:50.882 --> 00:46:54.422 I actually wouldn't suggest for her to be in a calorie deficit. 00:46:54.962 --> 00:46:59.462 I would suggest for her to sit at maintenance and include lower body 00:46:59.467 --> 00:47:01.412 days, two to three times a week. 00:47:01.532 --> 00:47:06.302 Really just pushing lower body and then she can maintain her upper body 00:47:06.302 --> 00:47:09.782 that she really likes just with the yoga, just continuing doing that stuff. 00:47:10.082 --> 00:47:13.292 She doesn't even necessarily need to bring any upper body strength training 00:47:13.292 --> 00:47:14.312 just 'cause she doesn't want to. 00:47:14.942 --> 00:47:19.112 And her thing is she really wants to focus on her lower body and I think over time 00:47:19.982 --> 00:47:25.352 without excessive dieting or anything like that, she would actually see over the 00:47:25.352 --> 00:47:27.902 next few years her lower body just change. 00:47:28.322 --> 00:47:29.492 Just totally change. 00:47:29.852 --> 00:47:34.442 And it wouldn't have to be a total lifestyle shift where she's, you 00:47:34.442 --> 00:47:37.532 know, tracking everything because she seems like more of a mindful 00:47:37.532 --> 00:47:38.852 eater and she's pretty good at it. 00:47:39.332 --> 00:47:42.362 So she would just need to make sure she, she, her protein was on 00:47:42.362 --> 00:47:46.082 point and just bring in lower body work two to three times a week. 00:47:46.922 --> 00:47:51.182 So it is really interesting when I sit down with people and talk to 00:47:51.182 --> 00:47:57.345 them oftentimes like my suggestions are very specific to their needs, 00:47:57.585 --> 00:48:02.985 which is why I love my community, Be Strong, because every other week 00:48:02.985 --> 00:48:09.195 we're doing lives and people have the chance to ask me questions. 00:48:09.195 --> 00:48:13.275 One-on-one, and I love being able to talk, look at them and talk to them on Zoom. 00:48:14.085 --> 00:48:17.145 And really be able to ask them these important questions. 00:48:17.145 --> 00:48:19.995 Like I ask these other women like, okay, well what are your goals? 00:48:20.025 --> 00:48:21.105 What do you really want? 00:48:21.105 --> 00:48:23.475 And it's kind of fun to be able to tell them like. 00:48:24.000 --> 00:48:24.600 Okay. 00:48:24.750 --> 00:48:27.780 Instead of doing this training program on the app that you're 00:48:27.780 --> 00:48:30.030 doing, you need to do this one. 00:48:30.420 --> 00:48:35.730 And maybe, um, I told somebody the other day, you really wanna build 00:48:36.030 --> 00:48:38.370 lower body than do my train with me. 00:48:38.730 --> 00:48:41.880 But she could only train four times a week, not five. 00:48:42.090 --> 00:48:43.350 I'm like, that works perfectly. 00:48:43.530 --> 00:48:48.810 Just do the three lower bodies I have and include one upper body that I 00:48:48.810 --> 00:48:51.450 have, and ignore the other fifth day. 00:48:51.660 --> 00:48:58.470 So I'm able to really give far more specific guidance on what their training 00:48:58.475 --> 00:49:03.060 should be like, where they should be landing on nutrition, being able to 00:49:03.060 --> 00:49:07.980 talk to them and really understand their goals because everybody's goals 00:49:08.190 --> 00:49:13.080 are so different, and some women who come to me and talk to me, I'm like. 00:49:13.740 --> 00:49:16.020 Just do my three day a week training program. 00:49:16.470 --> 00:49:17.100 That's it. 00:49:17.730 --> 00:49:21.510 And keep in your, you know, marathon training or whatever 00:49:21.510 --> 00:49:22.380 other type of training. 00:49:22.650 --> 00:49:28.350 So everybody's body is different, everybody's situation is different 00:49:28.830 --> 00:49:35.595 and so optimized for you, will be very different than for somebody else. 00:49:35.805 --> 00:49:39.555 So I really hope that just walking through all of those different scenarios, 00:49:40.005 --> 00:49:44.115 helped you a little bit today to kind of be able to filter information 00:49:44.115 --> 00:49:45.855 a little bit better on Instagram. 00:49:46.475 --> 00:49:50.735 And even just kind of who you're receiving information from and 00:49:50.740 --> 00:49:53.075 knowing that they're not wrong. 00:49:53.645 --> 00:50:00.965 Does what they teach, pertain to you and your context and your goals and your body. 00:50:01.355 --> 00:50:04.332 That's the most important thing to really ask yourself. 00:50:05.002 --> 00:50:07.582 Thank you so much for joining me today on The Lifting Lindsay Podcast. 00:50:07.582 --> 00:50:10.792 If you have any questions, you can always message me on 00:50:10.912 --> 00:50:13.042 Instagram at Lifting Lindsay. 00:50:13.402 --> 00:50:19.402 You can always go to be strong dot lifting lindsay.com to sign up for 00:50:19.552 --> 00:50:23.422 my courses for training programs. 00:50:23.422 --> 00:50:29.352 It's actually all included, and that includes the meetings, the lives 00:50:29.352 --> 00:50:31.482 with me where I, I help you out. 00:50:31.482 --> 00:50:33.912 There's so much information on there. 00:50:34.242 --> 00:50:38.952 If you enjoy my podcasts, even if you have somebody writing training programs for 00:50:38.952 --> 00:50:46.272 you or a nutrition coach, just there's so much information and courses in Be Strong. 00:50:46.272 --> 00:50:48.432 I know it's gonna help you out and you're gonna love it. 00:50:48.522 --> 00:50:50.082 You guys have an amazing week.