WEBVTT NOTE This file was generated by Descript 00:00:05.654 --> 00:00:08.504 Lindsay: Welcome, welcome to the Lifting Lindsay Podcast. 00:00:08.504 --> 00:00:08.984 Guys. 00:00:08.984 --> 00:00:18.194 Today I'm excited to talk to you a little bit about the rates of fat loss, muscle 00:00:18.194 --> 00:00:21.884 growth, and what really is realistic. 00:00:22.814 --> 00:00:26.624 I'm I, I'm going to be talking to you about like, why aren't 00:00:26.624 --> 00:00:28.034 you seeing your body change? 00:00:28.934 --> 00:00:33.284 And we're gonna have a really good but hard discussion. 00:00:33.404 --> 00:00:33.674 Okay. 00:00:33.674 --> 00:00:39.824 I'm gonna share, um, some things that I've noticed in coaching people. 00:00:40.724 --> 00:00:50.394 Some personality traits or mindsets of those who just never see their goals. 00:00:51.459 --> 00:00:53.679 We're gonna dive into that a little bit. 00:00:54.099 --> 00:00:57.489 So first and foremost, I'm just gonna kind of give you guys a little 00:00:57.489 --> 00:00:59.079 recap of what's been going on. 00:00:59.139 --> 00:01:03.759 For those of you who are interested, I will make it fast so that I'm 00:01:03.759 --> 00:01:06.309 not boring to death people who are like, I don't care about I. 00:01:06.579 --> 00:01:08.409 Your reproductive system, Lindsay. 00:01:09.534 --> 00:01:10.394 I'm just kidding. 00:01:11.494 --> 00:01:16.959 I'm not gonna, I mean, I'm not kidding because, you know, I wouldn't blame you 00:01:16.964 --> 00:01:22.209 for not getting, but, um, just for those who have been following this journey with 00:01:22.209 --> 00:01:29.259 me a little bit, on the 25th of January, we did do a transfer of two embryos. 00:01:29.259 --> 00:01:36.509 Now keep in mind with my history of in vitros, , our fourth in vitro that 00:01:36.509 --> 00:01:42.809 finally took, they put three embryos in me and I got Hazel and my fifth in vitro, 00:01:42.929 --> 00:01:47.434 which took, they put two in me and I got link, and that was a frozen transfer. 00:01:47.464 --> 00:01:51.784 And this is also a frozen transfer, so they pulled both of them out. 00:01:51.784 --> 00:01:53.374 If you've never Googled. 00:01:53.989 --> 00:01:57.919 Or watched a YouTube video on like the freezing process and the 00:01:57.919 --> 00:02:00.139 unfreezing process of these embryos. 00:02:00.469 --> 00:02:06.229 It is science fiction, weird slash cool. 00:02:07.189 --> 00:02:13.549 Like my husband kept talking about like, I feel like I'm in the Jurassic Park movie. 00:02:13.579 --> 00:02:14.989 I'm like, okay, hun. 00:02:15.444 --> 00:02:18.319 Like it was so funny. 00:02:19.019 --> 00:02:21.809 This time we had two frozen ones left. 00:02:21.839 --> 00:02:22.859 That was it, just two. 00:02:23.219 --> 00:02:26.279 And we pulled 'em out and put both of those in me. 00:02:26.284 --> 00:02:33.919 And so if, history repeats itself, we, you know, may only get one if it works out. 00:02:34.009 --> 00:02:38.599 Now, keep in mind, every single time I do in vitro, I actually do get, get pregnant. 00:02:39.539 --> 00:02:42.629 But because of the, egg quality issue, 00:02:43.424 --> 00:02:47.234 the baby could only grow to a certain point, and then I would 00:02:47.234 --> 00:02:51.914 miscarry and my miscarriages were usually around 12 to 13 weeks. 00:02:52.124 --> 00:02:55.244 So usually when people are celebrating like, yeah, we made it, 00:02:55.244 --> 00:02:56.534 now we can start telling everybody. 00:02:56.534 --> 00:02:58.184 I'm like, oh, wait, another. 00:02:58.544 --> 00:03:00.104 I'll wait another two to three weeks. 00:03:00.404 --> 00:03:04.304 So it's usually like 15, 16 weeks that I feel good about telling people 00:03:04.304 --> 00:03:08.884 and, and usually, as I broadcast this online, like, so, yeah. 00:03:08.884 --> 00:03:12.334 Now it's obviously a little different with my business 00:03:12.339 --> 00:03:14.504 and, and I'm trying to be open. 00:03:14.864 --> 00:03:16.269 I actually do you know what's really funny? 00:03:16.269 --> 00:03:20.949 I, it's, it's hard for me to be open about the in vitro, uh, because it's 00:03:20.949 --> 00:03:26.169 such a tender topic, but I decided this time around I was gonna be very 00:03:26.289 --> 00:03:33.429 open and I'm so glad that I have been because it is connected me with other 00:03:33.429 --> 00:03:39.489 people who are going through this and it feels good to know you're not alone. 00:03:40.674 --> 00:03:45.294 And it feels good just to find somebody who knows how it feels and 00:03:45.294 --> 00:03:53.124 just kind of mourn with them and maybe, hope with them too, right. 00:03:53.424 --> 00:03:59.874 So it has, although it's, it has been, harder to be a little 00:03:59.874 --> 00:04:02.394 bit open because, you know. 00:04:03.144 --> 00:04:07.534 Not everybody is sensitive in the way that they, message me and handle this. 00:04:07.534 --> 00:04:12.904 Most people are, most people are, as my dad says, most people are normal mammals. 00:04:14.674 --> 00:04:15.214 I love them. 00:04:15.219 --> 00:04:19.354 My, my dad says that I just grew up with him being like, that was like the highest 00:04:19.354 --> 00:04:20.674 compliment you could give somebody. 00:04:21.034 --> 00:04:24.454 He would meet somebody I was dating and he goes, Hmm, seems like a normal mammal. 00:04:24.544 --> 00:04:25.594 I'm like, thanks, dad. 00:04:26.419 --> 00:04:28.264 That's, that's a big deal. 00:04:29.284 --> 00:04:31.654 So most people. 00:04:32.584 --> 00:04:34.264 are thoughtful, they really are. 00:04:34.634 --> 00:04:40.604 But once in a while I'll get some comments that are like, huh, no 00:04:40.604 --> 00:04:41.684 one's gonna leave me wondering. 00:04:41.689 --> 00:04:45.254 I I actually go, I'm just gonna share one that I thought was kind of funny. 00:04:45.254 --> 00:04:47.894 I'm like, I don't, I just don't even know how to respond to this. 00:04:48.174 --> 00:04:52.194 When I was saying like, you know, it's, I'm gonna share about my 00:04:52.194 --> 00:04:55.224 in vitro, we are gonna be doing in vitro in a few weeks and. 00:04:56.559 --> 00:05:01.239 And it, it's, it can be a very hard thing, you know, going through. 00:05:01.239 --> 00:05:06.219 And I was kind of explaining the, the heartache of it, but ultimately 00:05:06.219 --> 00:05:07.959 we do wanna grow our family. 00:05:07.959 --> 00:05:11.499 And, and I had this one woman write me and she goes, I don't get it. 00:05:11.559 --> 00:05:13.449 You have three kids, why would you want more? 00:05:14.049 --> 00:05:16.449 And I was like, huh? 00:05:17.139 --> 00:05:18.279 Like, I'm. 00:05:19.479 --> 00:05:23.139 I guess some days I wonder the same thing. 00:05:26.139 --> 00:05:28.509 Three seems like enough today. 00:05:29.114 --> 00:05:31.569 Why do, why do I want more? 00:05:32.409 --> 00:05:35.979 So I, I chose to kind of look at it that way and laugh. 00:05:36.189 --> 00:05:36.219 Uh. 00:05:38.274 --> 00:05:43.554 She didn't really mean it that way because of some other things she said, 00:05:43.554 --> 00:05:48.204 but I was just like, you know, you're not white people and that's okay. 00:05:48.209 --> 00:05:53.814 Not everybody has to be right, so, so anyways, sometimes opening up. 00:05:54.489 --> 00:05:59.199 You do, you, you open yourself up for both good and bad. 00:05:59.469 --> 00:06:02.109 And that's, that's okay. 00:06:02.229 --> 00:06:07.479 I, I knew I would be so, um, but right now are the princess days. 00:06:07.479 --> 00:06:12.419 So after a transfer, they have you do princess days. 00:06:12.419 --> 00:06:16.949 Now, back in the day when I first did my first in vitro princess 00:06:16.949 --> 00:06:19.079 days, you had to lay flat. 00:06:19.079 --> 00:06:20.309 You couldn't move. 00:06:21.159 --> 00:06:23.139 They didn't want you doing anything. 00:06:23.559 --> 00:06:25.269 Um, you know, food delivery. 00:06:25.389 --> 00:06:26.829 It was kind of nice to be honest. 00:06:27.069 --> 00:06:27.669 Just kidding. 00:06:27.819 --> 00:06:28.899 Actually, it was miserable. 00:06:29.199 --> 00:06:32.589 It was because one, I am a mover, I am a doer. 00:06:32.879 --> 00:06:39.329 To have me just lay there, uh, it was really hard. 00:06:39.869 --> 00:06:43.829 And then you have to wait 10 days before you go in and do. 00:06:44.704 --> 00:06:47.284 blood work to see whether it's taken or not. 00:06:47.854 --> 00:06:52.174 And so that, that was always very stressful, but just laying there. 00:06:53.164 --> 00:06:55.954 I know some women have expressed how much they loved it. 00:06:55.954 --> 00:07:01.114 I hated it and I dreaded it and, and people would be like, oh, 00:07:01.114 --> 00:07:02.944 watch this show and watch that one. 00:07:02.944 --> 00:07:05.584 And I'm like, my mind just works differently. 00:07:05.584 --> 00:07:07.624 Like, I, I can't focus on this. 00:07:08.194 --> 00:07:08.764 I remember. 00:07:09.679 --> 00:07:16.069 One thing that did help me, it actually wasn't TV and shows, it was uplifting, 00:07:16.699 --> 00:07:25.999 uplifting talks and like TED talks and, uh, spiritual talks and scriptures, and 00:07:25.999 --> 00:07:28.369 I would just listen to those and books. 00:07:29.389 --> 00:07:31.519 I would listen to those for hours. 00:07:32.299 --> 00:07:37.159 To give me hope and just to give me through those first few days. 00:07:37.679 --> 00:07:41.039 And then as soon as I started, could move again, I felt so much better. 00:07:41.279 --> 00:07:44.399 So I'm, I actually was very, very grateful. 00:07:44.579 --> 00:07:48.179 And I remember with Link too, they, they started coming around more too. 00:07:48.209 --> 00:07:49.409 You can move around more. 00:07:49.739 --> 00:07:51.839 Just don't be doing intense workouts. 00:07:51.839 --> 00:07:52.139 Right. 00:07:52.139 --> 00:07:53.609 Don't be working out just. 00:07:54.299 --> 00:07:59.489 Kind of chill out a little bit and, and I do actually remember talking to, 00:07:59.609 --> 00:08:05.879 um, my doctor at the time, uh, when I was doing the in vitro with link and 00:08:05.879 --> 00:08:10.439 saying, is it really necessary that for like 10 days I don't work out? 00:08:10.469 --> 00:08:12.239 Or these two days I just lay there? 00:08:12.899 --> 00:08:18.569 And he goes, to be honest, it is mostly mental. 00:08:18.989 --> 00:08:22.649 We tell women this really just. 00:08:23.894 --> 00:08:30.524 So that if it doesn't work out, they're not just kicking themselves over the, 00:08:30.794 --> 00:08:35.594 well, if I hadn't done that, if I hadn't, I mean, I remember, a sister 00:08:35.624 --> 00:08:42.554 who miscarried and she was convinced it was because she went outside 00:08:42.554 --> 00:08:44.294 and was sweeping up some leaves. 00:08:44.894 --> 00:08:46.664 She was absolutely convinced. 00:08:47.414 --> 00:08:51.914 The reality of it is sweeping is not gonna cause a miscarriage. 00:08:52.814 --> 00:09:00.764 And so him saying like, no, that's we, we really do it just to calm women down 00:09:00.824 --> 00:09:04.154 and to, I'm like, but what if I'm on the opposite side of this spectrum? 00:09:04.154 --> 00:09:06.284 I'm like, let me move. 00:09:06.704 --> 00:09:08.354 This is not calming me. 00:09:08.984 --> 00:09:11.354 But anyway, so he actually did clear me. 00:09:11.354 --> 00:09:15.794 He is like, after those two princess days, go back to working out. 00:09:16.499 --> 00:09:18.749 And like go back to your normal routine. 00:09:18.749 --> 00:09:19.799 You're used to it. 00:09:20.009 --> 00:09:21.989 This is not you, like never working out. 00:09:21.989 --> 00:09:24.629 And then all of a sudden after in vitro you decide you're going 00:09:24.629 --> 00:09:29.759 to, um, and, and I got pregnant with Link and Carrie just fine. 00:09:29.759 --> 00:09:35.279 And um, anyway, so it, it is interesting. 00:09:36.209 --> 00:09:39.329 I, I have such a hard time just sitting here, so now I'm so excited that 00:09:39.329 --> 00:09:40.679 they're like, no, you can move around. 00:09:40.919 --> 00:09:42.659 Just be really careful about what you're doing. 00:09:42.659 --> 00:09:45.209 We don't want, you know, spiking your heart rate for long periods of 00:09:45.214 --> 00:09:48.869 time, doing intense workouts and, you know, move around your house, 00:09:48.874 --> 00:09:52.799 be a little bit more active, but, you know, try to take it easy. 00:09:52.799 --> 00:09:53.909 And so. 00:09:54.854 --> 00:09:58.694 I think it's really good that everybody just listen to themselves and their body 00:09:58.694 --> 00:10:01.244 and, and what their body and mind needs. 00:10:01.724 --> 00:10:04.544 So I'm grateful that I've been able to walk around a little bit more. 00:10:05.144 --> 00:10:07.244 That's the update about what's going on with that. 00:10:07.304 --> 00:10:15.224 And to be honest, even in 10 days, if I get a positive, it's like cool. 00:10:16.619 --> 00:10:19.739 Let's wait another 15 weeks. 00:10:19.829 --> 00:10:26.609 I mean, it, it really is usually around like 13 to 14 weeks is kind of my safe 00:10:26.609 --> 00:10:29.429 zone of, okay, now we can get excited. 00:10:30.119 --> 00:10:35.609 Now, now this, because my pregnant or my, uh, miscarriage is usually around, well 00:10:35.609 --> 00:10:39.689 anywhere between, um, eight and uh, 13. 00:10:40.259 --> 00:10:43.379 So anyways, with that being said. 00:10:43.754 --> 00:10:46.454 Let's dive into today's topic. 00:10:46.484 --> 00:10:48.524 I'm really excited to talk about this. 00:10:48.854 --> 00:10:55.184 You know, when I talk to women and they get frustrated because they're not seeing 00:10:55.664 --> 00:10:58.994 the changes in their body that they want to, and today we're gonna be discussing 00:10:59.264 --> 00:11:02.444 both fat loss and putting on muscle. 00:11:03.039 --> 00:11:06.489 Sometimes I'll listen to them and I'll ask, and then I'll 00:11:06.489 --> 00:11:07.809 start asking 'em questions. 00:11:07.814 --> 00:11:09.909 'cause I don't wanna just jump to conclusions, right? 00:11:10.539 --> 00:11:12.009 So I'll start asking them questions. 00:11:12.014 --> 00:11:15.789 What do you mean when you see your, say your body's not changing? 00:11:17.019 --> 00:11:22.119 Like, let's look at how, like how long have you, what's your plan? 00:11:22.359 --> 00:11:23.379 I usually ask him that. 00:11:23.409 --> 00:11:24.129 What's your plan? 00:11:24.699 --> 00:11:25.119 Okay. 00:11:25.959 --> 00:11:31.509 What has been your compliance to that plan, and how long have you been doing? 00:11:31.959 --> 00:11:32.649 That plan. 00:11:33.339 --> 00:11:39.849 And so I'll usually go over a few questions with them and, and I'm not 00:11:39.849 --> 00:11:47.859 gonna lie, 99% of the time, the, the woman kind of starts putting pieces together 00:11:47.859 --> 00:11:55.089 herself, starts realizing, oh yeah, I haven't really been following the plan. 00:11:55.749 --> 00:11:58.839 Oh, it's, it actually hasn't been that long. 00:11:59.694 --> 00:12:03.084 Even if it was three months, it's like, oh, but it's been three months 00:12:03.084 --> 00:12:06.744 of actually not following the plan. 00:12:07.584 --> 00:12:10.314 So oftentimes they'll say, well, I've been following it. 00:12:10.314 --> 00:12:11.514 I've been really, really strict. 00:12:11.604 --> 00:12:14.154 And then as I keep pulling information, they're like, well, 00:12:14.754 --> 00:12:16.254 but on the weekends I don't track. 00:12:16.344 --> 00:12:18.264 Like, oh, okay. 00:12:18.264 --> 00:12:26.244 So, so just so you know, when you are in a calorie deficit, your body 00:12:26.244 --> 00:12:28.704 starts making some alterations. 00:12:29.529 --> 00:12:36.309 It starts adapting and, and there are some changes to your hunger cues 00:12:36.309 --> 00:12:38.359 and your satisfaction signaling. 00:12:39.499 --> 00:12:46.639 And one of the things that actually happens is that your hunger increases. 00:12:47.629 --> 00:12:54.859 And so if you spend a short amount of time during the week tracking and then 00:12:54.889 --> 00:12:58.069 you spend two or three days not tracking. 00:12:58.804 --> 00:13:01.774 Your hunger signals have gone up. 00:13:02.764 --> 00:13:09.094 So at maintenance, your hunger signaling is usually a lot 00:13:09.184 --> 00:13:10.504 more balanced than normal. 00:13:11.374 --> 00:13:15.844 Uh, it's not going to naturally cause you to overeat. 00:13:16.144 --> 00:13:21.964 Usually that's going to be our food choices and using emotional eating that 00:13:21.964 --> 00:13:27.869 will cause us to overeat or even just habitual patterns in our lives of well, 00:13:28.439 --> 00:13:30.329 um, you know, I'm going to eat out a ton. 00:13:30.359 --> 00:13:35.609 Well, when you go and eat out a ton, usually people wanna clean their plate and 00:13:35.609 --> 00:13:37.889 usually that plate is like 2000 calories. 00:13:38.159 --> 00:13:44.009 And for most women, um, sitting in healthy body fat percentages, um, that 00:13:44.009 --> 00:13:48.134 is really good near maintenance for them. 00:13:48.714 --> 00:13:52.584 So that means if they've had a decent sized breakfast and a decent sized 00:13:52.584 --> 00:13:56.874 lunch, now all of a sudden they go out to eat and that's well pushing them over. 00:13:57.174 --> 00:14:01.754 So there are these other things that can, you know, one, we maybe, 00:14:01.874 --> 00:14:07.754 maybe never learned to listen to hunger or understand hunger. 00:14:08.114 --> 00:14:10.874 Uh, we've never really learned about, uh. 00:14:11.579 --> 00:14:17.849 Feeling satisfied and, and where to stop eating because our culturally, 00:14:17.849 --> 00:14:23.249 our foods today, it is so incredibly easy just to overeat or maybe 00:14:23.249 --> 00:14:26.039 you're just a speedy eater, right? 00:14:26.044 --> 00:14:34.349 So actually getting signals from our body saying that you're full does take time. 00:14:34.829 --> 00:14:38.909 So if you sit down and scarf something down in five minutes. 00:14:39.524 --> 00:14:46.514 You're not even giving your body enough time to tell yourself that you're full. 00:14:47.324 --> 00:14:50.984 So have you ever just sat down and ate something really, really quickly 00:14:50.984 --> 00:14:55.754 and all of a sudden you're just like, oh, I feel it's not just full, you 00:14:55.754 --> 00:15:01.964 feel stuffed and almost feel sick because you ate so fast and you far 00:15:01.969 --> 00:15:04.724 surpassed the needs of your body. 00:15:05.804 --> 00:15:10.364 So that is why so many really, really good coaches are gonna tell you one thing 00:15:10.394 --> 00:15:13.034 they're gonna say, slow down when you eat. 00:15:13.394 --> 00:15:15.314 Slow down. 00:15:15.674 --> 00:15:21.614 Give yourself and your body time to even communicate with your, with you. 00:15:22.379 --> 00:15:25.109 It's, and I've used this example a million times. 00:15:25.409 --> 00:15:28.859 It's the same reason why your children will sit down, they'll 00:15:28.859 --> 00:15:32.459 scarf their meal down and then look at you and say, I'm still hungry. 00:15:32.459 --> 00:15:33.449 Make me another sandwich. 00:15:33.509 --> 00:15:35.519 And while you're making their sandwich, what happens? 00:15:35.909 --> 00:15:37.679 They get a signaling saying, I'm full. 00:15:37.679 --> 00:15:40.769 And then they don't want the sandwich that you just barely spent your time making. 00:15:40.919 --> 00:15:41.939 It's annoying, isn't it? 00:15:42.779 --> 00:15:43.499 I think it's annoying. 00:15:43.859 --> 00:15:47.159 So actually whenever my kids say that to me, I say drink water. 00:15:48.119 --> 00:15:52.259 Give it 15 minutes, and if you're still hungry, then we can have a side of fruit. 00:15:53.049 --> 00:15:57.329 So that's just kind of my way of naturally teaching them, give yourself 00:15:57.334 --> 00:16:01.799 time, give yourself time to get those signalings from your body. 00:16:02.709 --> 00:16:07.539 So you go through these periods where you're eating in lower calories. 00:16:08.109 --> 00:16:10.659 Your body starts making these AP adaptations. 00:16:10.659 --> 00:16:14.319 One of them is, it, it generally will increase hunger signaling. 00:16:14.889 --> 00:16:18.519 So you spend this, you know, your, your weekdays in that 00:16:18.519 --> 00:16:22.929 setting, and then you move to the week end where you don't track. 00:16:23.229 --> 00:16:23.979 But guess what? 00:16:24.489 --> 00:16:27.399 Your hunger is a lot higher. 00:16:28.179 --> 00:16:33.969 So your chances of overeating and just landing back at maintenance 00:16:35.109 --> 00:16:36.849 are pretty much guaranteed. 00:16:37.449 --> 00:16:42.829 That's what 99% of people are gonna do when they try to track steadily during 00:16:42.829 --> 00:16:45.439 the week, but not track on the weekend. 00:16:46.129 --> 00:16:53.269 Most people cannot mindfully eat on the weekends in a calorie deficit. 00:16:54.679 --> 00:16:59.419 So because of that, then people are like, oh, oh, okay. 00:16:59.569 --> 00:17:02.389 As soon as I explain that to 'em, they're like, oh, that makes sense. 00:17:02.749 --> 00:17:03.469 That makes sense. 00:17:03.469 --> 00:17:06.709 Why me only tracking three days a week? 00:17:06.739 --> 00:17:07.819 I'm not seeing progress. 00:17:07.819 --> 00:17:08.029 Now. 00:17:08.239 --> 00:17:11.749 Maybe the first two weeks you did see progress and so 00:17:11.754 --> 00:17:14.059 you thought, I can do this. 00:17:14.539 --> 00:17:18.979 For the next, you know, nine weeks or 10 weeks or however long 00:17:18.979 --> 00:17:20.509 your, your calorie deficit is. 00:17:21.529 --> 00:17:26.629 But the truth is, those first two weeks, your body was just 00:17:26.634 --> 00:17:28.819 beginning to make those adaptations. 00:17:30.019 --> 00:17:36.199 And so the likelihood of you after that period, um, to mindfully eat in 00:17:36.199 --> 00:17:37.729 a calorie deficit on the weekends. 00:17:39.184 --> 00:17:43.054 Pretty much next to none for most individuals. 00:17:44.134 --> 00:17:49.894 So I do like diving into these questions and asking women, and they kind of 00:17:49.894 --> 00:17:52.414 realize, oh, like you are right. 00:17:52.804 --> 00:17:57.484 I haven't been as dedicated as I should be for the results that I want. 00:17:58.264 --> 00:18:03.244 Now, another thing that I wanna talk about is expectations as far as results go. 00:18:04.339 --> 00:18:08.239 So right now we're just talking about fat loss, but we will be talking about 00:18:08.319 --> 00:18:11.169 muscle gain as well, because I think that this is really, really important. 00:18:12.399 --> 00:18:21.909 So what should you expect as far as how much body fat reduction 00:18:22.419 --> 00:18:23.889 to see from week to week? 00:18:24.809 --> 00:18:33.179 So there are some graphs out there that we'll show you when you're doing like 00:18:33.179 --> 00:18:43.949 an extreme approach of 25, like a 25% or more calorie deficit, then they'll say 00:18:43.954 --> 00:18:51.179 for a woman, she should be seeing one and a half to two and a half pounds, being 00:18:51.179 --> 00:18:57.599 lost for a man, they should be seeing two to three uh, pounds down, or maybe 00:18:57.599 --> 00:19:00.269 let's just go by body fat percentage. 00:19:00.329 --> 00:19:03.029 I actually think that that's a better one to go by. 00:19:04.439 --> 00:19:11.009 Body fat percentage, they should be seeing a reduction in about one to 00:19:11.009 --> 00:19:13.454 one and a half percent of body weight. 00:19:13.514 --> 00:19:16.214 Why do I think it's better to go off of body weight 00:19:16.214 --> 00:19:18.704 percentage versus actual pounds? 00:19:19.514 --> 00:19:28.994 Well, because if, if I have a woman who comes to me and she weighs 125 pounds. 00:19:29.804 --> 00:19:31.724 And she just wants to get shredded. 00:19:31.814 --> 00:19:37.064 She's already in a healthy body fat percentage for her bone structure, 00:19:37.064 --> 00:19:39.074 her muscle mass, all of that. 00:19:39.104 --> 00:19:40.814 'cause 1 25 is small. 00:19:41.114 --> 00:19:42.644 This is a small individual. 00:19:42.644 --> 00:19:47.364 Maybe she's shorter and she wants to push into aggressive, like 00:19:47.364 --> 00:19:48.504 she really wants to get shredded. 00:19:49.554 --> 00:19:56.574 Telling her she's gonna lose two and a half pounds a week is pretty outrageous. 00:19:57.264 --> 00:20:03.324 She's not going to, okay, even in extreme cut two and a half a 00:20:03.324 --> 00:20:05.904 week, no, that's not gonna happen. 00:20:06.204 --> 00:20:13.324 That's unrealistic telling somebody, a woman who's, let's say five six, 00:20:13.444 --> 00:20:21.484 who weighs over 200 pounds, that in an extreme dieting approach, she could lose, 00:20:21.784 --> 00:20:23.344 you know, two and a half pounds a week. 00:20:23.989 --> 00:20:26.509 Okay, that's, that's a little bit more realistic. 00:20:27.349 --> 00:20:27.739 Right? 00:20:28.639 --> 00:20:32.059 So that's why I think it's better, instead of just throwing out random 00:20:32.059 --> 00:20:33.979 pounds, people should lose a week. 00:20:34.819 --> 00:20:40.099 Maybe we go off of percentage instead. 00:20:40.369 --> 00:20:40.729 Okay? 00:20:40.919 --> 00:20:45.539 Now all of a sudden, that woman who weighs 125 pounds, you tell her, Hey, 00:20:45.569 --> 00:20:51.839 you're prob, you may lose a close to 1%. 00:20:51.839 --> 00:20:55.469 That's gonna be like, okay, you're, you are going to be maybe 00:20:55.469 --> 00:20:57.839 dropping down about a pound. 00:20:59.339 --> 00:21:02.279 Maybe especially the first week because you will see a lot of water weight, 00:21:03.239 --> 00:21:07.859 but even these numbers of percentages that they may or may not lose. 00:21:07.919 --> 00:21:12.689 I, I still struggle with this because the body is not some calculator. 00:21:13.019 --> 00:21:18.269 It's not some machine that you put in an exact input and you're 00:21:18.269 --> 00:21:20.159 gonna get this, this exact output. 00:21:20.519 --> 00:21:22.979 There's so much going on. 00:21:24.719 --> 00:21:28.349 I mean, even, you know, weighing yourself first thing in the morning 00:21:28.349 --> 00:21:31.799 before you've even gone to the bathroom, you can lose a pound that way. 00:21:32.009 --> 00:21:34.049 I mean, there's so much going on. 00:21:34.054 --> 00:21:39.779 Maybe, um, you had a little bit more salt and water one day or maybe less 00:21:39.784 --> 00:21:44.699 water the next, so there's a little bit more water retention and, and so going 00:21:44.789 --> 00:21:51.299 by these numbers of, well, you should be losing X amount a week, I actually 00:21:51.304 --> 00:21:53.099 don't believe that that's healthy. 00:21:53.099 --> 00:21:53.159 I. 00:21:53.729 --> 00:21:56.789 So sometimes women will come to me and they'll say, well, I was told I 00:21:56.789 --> 00:21:58.799 should be losing this much a week. 00:21:59.129 --> 00:21:59.429 Why? 00:21:59.939 --> 00:22:00.449 Like, why? 00:22:00.629 --> 00:22:02.429 Like what was their reason? 00:22:02.459 --> 00:22:04.169 What was their basis off of that? 00:22:04.499 --> 00:22:08.609 Had they worked with you before even then? 00:22:09.599 --> 00:22:15.059 I will tell you, I have worked with some women who we've taken them through a 00:22:15.179 --> 00:22:20.309 calorie deficit and then we've even had them sit at maintenance for a while, 00:22:20.429 --> 00:22:23.109 but life has changed and they can't put 00:22:23.804 --> 00:22:30.344 The same amount of time and energy into it may be the second round and just life 00:22:30.344 --> 00:22:34.004 circumstances and stressors, and they're not sleeping as much, and all of these 00:22:34.009 --> 00:22:39.494 things have changed, and their response to a calorie deficit the second time, and 00:22:39.644 --> 00:22:43.994 they're leaner now, so they're starting out at a leaner place is much different. 00:22:43.994 --> 00:22:46.004 And they're like, oh, it's not working this time. 00:22:46.004 --> 00:22:46.919 I'm like, no, no, no. 00:22:46.924 --> 00:22:47.534 It's working. 00:22:47.534 --> 00:22:52.094 It's just your body and your situation is different. 00:22:52.934 --> 00:22:54.704 We have to adapt to that. 00:22:55.454 --> 00:22:59.234 Now also, keep in mind those percentages and numbers that I'm 00:22:59.234 --> 00:23:04.244 using saying that, you know, this was given by Precision Nutrition. 00:23:04.724 --> 00:23:07.514 They were saying a realistic rate of fat loss per week. 00:23:08.564 --> 00:23:14.899 If we're looking at body, uh, percentage of body weight is somebody who is doing 00:23:14.984 --> 00:23:18.494 a more extreme approach, but also. 00:23:19.604 --> 00:23:25.214 Who is doing closer to 90 to a hundred percent consistency with 00:23:25.214 --> 00:23:33.164 that extreme approach will tend to see a reduction in 1% body weight. 00:23:33.824 --> 00:23:41.744 So keep in mind that that number actually includes the consistency of the person. 00:23:43.259 --> 00:23:47.339 Another thing that they, they said, they, they give another example. 00:23:47.339 --> 00:23:51.959 They say, and, and I really like these three examples because it's, it's based 00:23:51.959 --> 00:23:56.249 off of, this is realistic rate of fat loss per week, but it's based off of 00:23:56.249 --> 00:24:03.359 an extreme approach plus consistency to that extreme approach and a reasonable 00:24:03.359 --> 00:24:09.689 approach that's, you know, a little lower with consistency and then a comfortable 00:24:10.004 --> 00:24:10.814 approach. 00:24:10.964 --> 00:24:13.334 So they give these different things. 00:24:13.334 --> 00:24:14.594 So they say, do you know what? 00:24:15.224 --> 00:24:23.744 Somebody who's doing extreme approach of, you know, 26% calorie deficit 00:24:23.774 --> 00:24:29.834 plus, and they're being like 90 to a hundred percent consistent with that, 00:24:30.494 --> 00:24:35.174 they're going to see closer to something like 1% reduction in body weight. 00:24:36.584 --> 00:24:41.024 Now if somebody chooses a little bit more of a reasonable approach, and I'm kind 00:24:41.024 --> 00:24:45.434 of giving these numbers here, a little bit more reasonable approach, I'm giving 00:24:45.434 --> 00:24:51.854 numbers as far as like what I would say is, you know, maybe they're doing 00:24:51.854 --> 00:24:56.474 a 20% calorie deficit somewhere around. 00:24:56.999 --> 00:25:00.509 There like a, um, I shouldn't say 20 for reasonable. 00:25:00.509 --> 00:25:09.869 I would say maybe like a, a 22 to 24% and they're about like 85, 90% consistent. 00:25:10.949 --> 00:25:15.389 Then they're saying like, they'll probably see like a half a 00:25:15.389 --> 00:25:18.719 percent go down a week on average. 00:25:18.779 --> 00:25:19.919 So these are averages. 00:25:21.509 --> 00:25:27.479 A comfortable where you're maybe around 20, maybe anywhere between like a 15 00:25:27.479 --> 00:25:34.859 to 20% calorie deficit and you're being relatively consistent to that, yeah, 00:25:34.859 --> 00:25:39.959 you're probably gonna see, you know, half a percentage and less a week. 00:25:40.739 --> 00:25:45.989 So they're kind of giving these these rates. 00:25:46.349 --> 00:25:47.819 But once again. 00:25:48.749 --> 00:25:53.039 These are based off of averages. 00:25:53.939 --> 00:25:59.849 These are not based off of an individual, but averages of populations. 00:26:01.409 --> 00:26:03.899 So what I mean by that is it's not based off of you. 00:26:04.889 --> 00:26:06.324 This is just average. 00:26:07.199 --> 00:26:09.629 This is about what you're gonna see. 00:26:10.169 --> 00:26:13.769 But people hear these numbers and they get so fixated on them, 00:26:14.879 --> 00:26:16.739 they, they don't hear me saying. 00:26:17.114 --> 00:26:17.894 1%. 00:26:17.894 --> 00:26:21.614 They hear what I said at the beginning, which is, well, this one 00:26:21.614 --> 00:26:27.434 diagram says you should be losing, you know, 1.65 to 2.5 pounds a week. 00:26:27.434 --> 00:26:30.704 And, and they, they forget everything else I said, and they grab onto that. 00:26:31.499 --> 00:26:35.279 And they move forward and, and if they don't see that drop one week, then oh, 00:26:35.549 --> 00:26:36.989 something's wrong, something's wrong. 00:26:37.169 --> 00:26:38.399 I need to add more cardio. 00:26:38.519 --> 00:26:39.929 I need to cut my calories. 00:26:40.079 --> 00:26:41.819 I need to go at more extreme. 00:26:41.969 --> 00:26:43.979 I need to take out this and that. 00:26:43.979 --> 00:26:46.559 And maybe, uh, gluten is what's killing me. 00:26:46.559 --> 00:26:50.069 Or you know, maybe it's the, the, these nut oils. 00:26:50.069 --> 00:26:51.989 That's, that's it, that's what's doing it. 00:26:52.049 --> 00:26:56.639 It's like they go to some crazy extreme and they forget that I 00:26:56.639 --> 00:26:59.399 actually spoke a lot in gray area. 00:27:00.254 --> 00:27:04.094 A lot of, no, this just depends, right? 00:27:05.114 --> 00:27:14.084 So, one, I really do like these, uh, you know, realistic rates of fat loss a week. 00:27:14.414 --> 00:27:16.874 If we can interpret them correctly. 00:27:17.114 --> 00:27:19.334 One, they are based off generalities. 00:27:19.339 --> 00:27:26.744 Two, go by body fat per, or not body fat, but go by a percentage of body weight. 00:27:27.419 --> 00:27:33.179 That about, and also go off of averages. 00:27:33.179 --> 00:27:38.069 So we're not gonna see this week to week, but after a month we 00:27:38.069 --> 00:27:40.499 should see some sort of average. 00:27:40.949 --> 00:27:47.699 And then obviously this all has to do with compliance to the plan. 00:27:48.089 --> 00:27:50.159 That is really, really, really important. 00:27:51.009 --> 00:27:51.249 Okay. 00:27:51.254 --> 00:27:55.059 Let's shift gears here and now let's move on to realistic 00:27:55.059 --> 00:27:57.999 rates of muscle gain per month. 00:27:58.449 --> 00:28:04.509 Now, just like the, the fat loss where we're looking at, 00:28:04.539 --> 00:28:06.819 okay, there are realistic rates. 00:28:07.464 --> 00:28:09.834 It actually depends on a few things, right? 00:28:09.894 --> 00:28:13.584 Let's just kind of maybe recap this a little bit with VA loss, it depends on 00:28:13.884 --> 00:28:22.274 how aggressive an approach you choose, and how consistent you are with that 00:28:22.304 --> 00:28:25.184 approach over a given amount of time. 00:28:25.929 --> 00:28:28.719 I am gonna plug in one more thing here that I didn't talk about earlier. 00:28:29.139 --> 00:28:31.809 I'm actually gonna say, and it also depends on how, how healthy 00:28:31.809 --> 00:28:33.129 your body is going into this. 00:28:33.489 --> 00:28:38.769 Now that may sound funny for some, but if somebody has been consistently 00:28:39.069 --> 00:28:48.489 eating too little for too long, um, your body does adapt to your lifestyle. 00:28:49.389 --> 00:28:53.769 So for good, her pat, it really does adapt. 00:28:54.189 --> 00:28:57.249 It's just kind of its way of surviving. 00:28:58.179 --> 00:29:05.259 So if you have been yo-yo dieting a lot and just tend to just kind of eat like 00:29:05.264 --> 00:29:11.289 a bird, then more than likely you're not going to be in a really, really 00:29:11.294 --> 00:29:17.109 healthy place for your body to even see some really good, healthy fat loss. 00:29:17.919 --> 00:29:18.669 So. 00:29:19.554 --> 00:29:25.194 It's interesting because people who come to me who have never dieted at all, they 00:29:25.194 --> 00:29:28.194 usually see really good rates of fat loss. 00:29:28.554 --> 00:29:38.064 And that could even be somebody who's, 30 or 25% body fat percentage and they want 00:29:38.064 --> 00:29:43.914 to drive down to closer to, you know, 20, 21%, some kind of a more athletic. 00:29:44.589 --> 00:29:45.789 Uh, body fat percentage. 00:29:46.059 --> 00:29:49.989 If they've come to me not ever having diet, it is amazing 00:29:50.109 --> 00:29:51.489 how well their body responds. 00:29:52.089 --> 00:29:56.379 If somebody comes to me and maybe they're even at like, you know, 00:29:56.379 --> 00:30:03.079 25% body fat, but they're always they're just not, eating a whole lot. 00:30:03.459 --> 00:30:05.799 I've explained it like this before, it's kind of a sweet 00:30:05.799 --> 00:30:08.829 spot where you're not eating 00:30:09.879 --> 00:30:17.589 enough to have your body really thrive, but you're not eating in 00:30:18.399 --> 00:30:25.569 enough of a calorie deficit to actually see changes in fat loss. 00:30:25.959 --> 00:30:33.039 And so it's people who usually kind of just bird-like eating patterns 00:30:33.579 --> 00:30:39.219 and binging patterns and constantly trying to yo-yo diet and mentally and 00:30:39.219 --> 00:30:42.609 physically, they're just actually not in a healthy place because of that. 00:30:43.569 --> 00:30:49.869 So we've talked before, and maybe I need to do a full episode on all of the 00:30:49.869 --> 00:30:54.489 adaptations that your body actually does. 00:30:55.374 --> 00:31:00.654 A calorie deficit, or even when it's just kind of low energy availability coming in. 00:31:01.704 --> 00:31:04.614 So there are these adaptations that happen. 00:31:04.614 --> 00:31:07.284 Your metabolism isn't broken or anything like that. 00:31:07.524 --> 00:31:08.574 It's just adapting. 00:31:09.549 --> 00:31:12.489 And it's becoming more efficient with less food. 00:31:13.119 --> 00:31:16.239 Um, it's kind of slowing you down so you don't move as much. 00:31:16.239 --> 00:31:19.649 There's all of these different, thyroid adaptations that can happen 00:31:19.649 --> 00:31:24.509 too, where it's not, your body's just not in a healthy, thriving place. 00:31:25.049 --> 00:31:31.289 So that's why I tell people after you diet, go into a post-recovery phase. 00:31:31.949 --> 00:31:34.169 Uh, some people refer to that as reverse dieting, backup to 00:31:34.169 --> 00:31:35.759 maintenance, but sit there. 00:31:36.329 --> 00:31:42.929 For a good three, four months, allow your body to thrive again, and then 00:31:42.929 --> 00:31:47.759 go back into a calorie deficit because then you know you're going back 00:31:47.764 --> 00:31:49.589 into it in a really healthy place. 00:31:50.139 --> 00:31:52.479 I kind of went off on a, on a tangent there, 00:31:52.484 --> 00:31:56.954 but just like with, we're gonna be talking about this with muscle because 00:31:57.104 --> 00:32:02.114 this also has to do with muscle, where your body can't just always be in a 00:32:02.114 --> 00:32:04.124 fat loss phase mentally and physically. 00:32:05.024 --> 00:32:08.414 And so it's really important and healthy to just go back into 00:32:08.414 --> 00:32:09.614 maintenance and just sit there. 00:32:09.944 --> 00:32:12.464 A lot of times people think that maintenance is some wasted 00:32:12.914 --> 00:32:17.714 time, waste of space, and it's not, think of it more like this. 00:32:17.714 --> 00:32:20.114 Think of it as an archer. 00:32:20.939 --> 00:32:24.479 in order for the arrow to fly forward, what does it need to do? 00:32:24.484 --> 00:32:26.549 It needs to pull back. 00:32:27.989 --> 00:32:32.639 And so many times I watch women and figuratively speaking, it's like 00:32:33.629 --> 00:32:37.109 they kind of pull the arrow back and then let go, and the arrow just falls 00:32:37.109 --> 00:32:39.929 straight to the ground and they're like, how come I can't go anywhere? 00:32:39.989 --> 00:32:40.499 How come I can't? 00:32:41.459 --> 00:32:46.139 Because you are not allowing yourself to thrive and recover in maintenance. 00:32:47.249 --> 00:32:49.349 And don't go there for two weeks. 00:32:50.159 --> 00:32:50.429 Okay? 00:32:50.429 --> 00:32:54.389 That's just like you pulling the, the, the string back just an inch. 00:32:54.659 --> 00:33:01.619 I want you to grab that string and I want you to pull it way back that you, that 00:33:01.649 --> 00:33:08.339 that moment of you pulling back is the time you are spending at maintenance, 00:33:08.339 --> 00:33:14.999 thriving and building muscle, and becoming free mentally and physically being fed. 00:33:15.509 --> 00:33:18.029 And think about it that way. 00:33:18.599 --> 00:33:21.239 Maintenance is not a waste of time. 00:33:21.569 --> 00:33:28.409 It is literally you taking that arrow and that string and pulling it back 00:33:28.829 --> 00:33:35.099 so that when you let it go, that arrow can actually take off and go somewhere. 00:33:35.699 --> 00:33:35.849 Okay? 00:33:37.364 --> 00:33:43.784 So now, um, let's dive back into realistic rates of muscle gain per month. 00:33:43.964 --> 00:33:48.554 And this depends the rate at which somebody gains muscle 00:33:48.734 --> 00:33:50.204 really, really just depends. 00:33:51.554 --> 00:33:54.374 I had somebody come to me and they were saying, I'm really frustrated 00:33:54.374 --> 00:33:55.664 because my body isn't changing. 00:33:55.664 --> 00:33:58.124 I've been eating at maintenance sometimes a little bit in a 00:33:58.124 --> 00:34:02.264 surplus, and I'm not seeing the gains in muscle that I wanna see. 00:34:02.564 --> 00:34:05.934 Why is that?, There really could be a few reasons. 00:34:06.894 --> 00:34:12.564 One, most people do not push themselves hard enough in the gym. 00:34:14.094 --> 00:34:23.904 And this is not just my opinion, this is, we literally have research showing, 00:34:24.879 --> 00:34:29.514 and I've talked about this before, but I just really wanna emphasize this again. 00:34:30.444 --> 00:34:38.499 We literally have research showing that people do not know where failure is. 00:34:39.279 --> 00:34:40.179 They think. 00:34:40.419 --> 00:34:43.449 And also I was just barely reading new research. 00:34:43.509 --> 00:34:46.239 Um, I believe it was new or research done. 00:34:46.599 --> 00:34:50.319 Meno was talking about this, or maybe it was stronger by science that was talking 00:34:50.319 --> 00:34:56.269 about this, but, they recently did a study trying to see if people knew how, 00:34:56.689 --> 00:35:01.189 heavier light to of, of weights to choose. 00:35:02.209 --> 00:35:08.989 And generally speaking, when you do less reps, when you do like six to eight reps, 00:35:08.989 --> 00:35:11.509 you're gonna use a lot heavier weight. 00:35:12.829 --> 00:35:17.689 But what they also noticed was when people were doing, you know, 15 to 00:35:17.689 --> 00:35:21.679 20 reps, people will often say, well, then you use lightweight. 00:35:21.709 --> 00:35:22.699 No, no, no, no, no, no. 00:35:22.699 --> 00:35:23.509 Be cautious of that. 00:35:24.349 --> 00:35:31.339 The weight may be lighter, but it should not be light. 00:35:31.909 --> 00:35:32.269 Okay? 00:35:32.539 --> 00:35:41.089 You should still be hitting failure anywhere between that range of 15 00:35:41.089 --> 00:35:44.059 to 20 for higher rep hypertrophy. 00:35:45.454 --> 00:35:50.434 So don't just be using quote unquote light, because remember I 00:35:50.434 --> 00:35:54.544 spoke about this in, in, um, in a podcast episode a few weeks ago. 00:35:54.754 --> 00:36:00.214 If you want hypertrophy with light, her weights and higher your reps, you still 00:36:00.214 --> 00:36:02.014 need to be getting closer to failure. 00:36:03.359 --> 00:36:07.204 Uh, it seems that the degree that somebody works to failure 00:36:07.564 --> 00:36:09.844 is what is causing hypertrophy. 00:36:11.044 --> 00:36:16.294 And so we, this recent study was saying people just don't 00:36:16.294 --> 00:36:17.704 know how to choose weight. 00:36:18.214 --> 00:36:23.734 They are choosing way too light, whether it's in the lower rep range or the higher, 00:36:23.794 --> 00:36:25.864 they're just choosing too light of weight. 00:36:26.584 --> 00:36:31.714 And so I spoke of this on another podcast episode recently, but 00:36:31.774 --> 00:36:34.414 we were doing a one more rep 00:36:34.984 --> 00:36:41.344 challenge in my Be Strong membership, and not only were people saying I was able 00:36:41.344 --> 00:36:46.444 to squeeze out 1, 2, 3 more reps, but other people were also saying, you know, 00:36:46.714 --> 00:36:53.044 I realized after I was able to do 5, 6, 7, 8 more reps, I wasn't going heavy enough. 00:36:53.779 --> 00:36:55.039 I'm like, yes, yes. 00:36:55.039 --> 00:36:57.199 I love these discoveries. 00:36:57.229 --> 00:36:58.759 It is so, so, so important. 00:36:59.479 --> 00:37:04.789 But anyway, so I, I do believe that when people are like, I'm not 00:37:04.789 --> 00:37:08.749 seeing the changes that I want to in my body, I've been eating around 00:37:08.754 --> 00:37:10.759 maintenance or a little bit above. 00:37:11.059 --> 00:37:12.619 I'm just not putting muscle on. 00:37:13.309 --> 00:37:15.049 I do think it comes down to two things. 00:37:15.139 --> 00:37:20.299 One, this is a hard realization to make, but you're not 00:37:20.304 --> 00:37:22.399 working hard enough in the gym. 00:37:23.299 --> 00:37:27.799 You're not pushing yourself hard enough in the gym. 00:37:28.279 --> 00:37:32.599 So I did a video for my Be Strong members and I said, look, imagine 00:37:32.809 --> 00:37:38.479 I am literally standing above you, or everybody in this community is 00:37:38.479 --> 00:37:43.669 just circling your machine and we're watching you, and we're saying to you. 00:37:43.999 --> 00:37:45.949 One more rep. 00:37:46.249 --> 00:37:48.469 You think you hit failure And we're like, Nope. 00:37:48.529 --> 00:37:50.869 One more rep. 00:37:50.869 --> 00:37:54.259 And I loved the response of these women saying, I was able to 00:37:54.259 --> 00:37:57.589 pump out like five more thinking of you just standing above me. 00:37:57.889 --> 00:38:00.589 I'm like, you know what I, I've been there, I've done that. 00:38:00.949 --> 00:38:02.869 I've been thinking, I've been working towards failure. 00:38:03.739 --> 00:38:07.609 And then I go to a biomechanics camp with somebody who I consider a mentor 00:38:07.609 --> 00:38:11.449 standing over me, and all of a sudden I'm able to do way more weight. 00:38:12.094 --> 00:38:15.214 I'm able to go longer and harder, right? 00:38:15.784 --> 00:38:19.624 Because I have somebody who I really respect who's looking 00:38:19.629 --> 00:38:21.664 at me saying, one more rep. 00:38:22.354 --> 00:38:23.164 I just love it. 00:38:23.224 --> 00:38:24.874 So there is that truth. 00:38:25.204 --> 00:38:29.374 There's that truth that maybe the changes are not coming, not 00:38:29.374 --> 00:38:32.914 because your training program's bad. 00:38:33.034 --> 00:38:33.844 I mean, maybe it is. 00:38:33.844 --> 00:38:35.014 Maybe it is poorly written. 00:38:35.254 --> 00:38:35.674 I don't know. 00:38:36.964 --> 00:38:40.234 Or maybe you aren't working hard enough. 00:38:40.954 --> 00:38:47.374 That's a hard realization to take in, but another part of the puzzle 00:38:47.434 --> 00:38:55.894 is that people just don't understand how long muscle growth takes and 00:38:56.044 --> 00:38:58.414 what it looks like when it comes on. 00:38:59.134 --> 00:39:01.414 So let's break this down. 00:39:02.824 --> 00:39:07.384 First off, let's talk about the rate at which muscle mass goes on. 00:39:07.971 --> 00:39:11.991 There, there's actually a men and a women's realistic rate of muscle game. 00:39:12.796 --> 00:39:16.726 I'll tell you the men's, but, but we'll be focusing mostly on the 00:39:16.726 --> 00:39:19.786 rate of women since it's mostly women that listen to this podcast. 00:39:20.116 --> 00:39:27.286 But for beginners, for men, they will see one to one and a half percent 00:39:27.286 --> 00:39:30.256 body weight increases in muscle. 00:39:31.636 --> 00:39:35.626 That's about one and a half to two and a half pounds of muscle. 00:39:37.546 --> 00:39:48.286 Women, they will see beginners, keep in mind, will see about 0.5 to 0.75% 00:39:48.316 --> 00:39:51.076 increases in body weight a month. 00:39:52.426 --> 00:39:52.696 Okay. 00:39:52.701 --> 00:39:57.766 With muscle that can be a half pound to a pound a month. 00:39:57.976 --> 00:39:59.086 That's actually a big deal. 00:40:00.076 --> 00:40:00.796 That's awesome. 00:40:01.681 --> 00:40:03.421 That is not what the rest of us see. 00:40:04.501 --> 00:40:11.701 So the problem is as you become more advanced, that becomes 00:40:11.791 --> 00:40:13.141 slower and slower and slower. 00:40:13.141 --> 00:40:17.821 Your rate of muscle growth becomes slower, slower, and slower. 00:40:18.631 --> 00:40:24.121 And what I actually think happens is people, they hear that, but 00:40:24.121 --> 00:40:25.831 they don't digest that information. 00:40:26.131 --> 00:40:29.701 And so they get frustrated and they think, well, I'm not putting it on fast enough. 00:40:31.411 --> 00:40:39.601 And, and what they're doing is they're comparing to the rate of muscle increase 00:40:40.291 --> 00:40:42.301 that they saw their first few months. 00:40:42.931 --> 00:40:48.241 And you cannot do that because that rate, especially the first few months 00:40:48.241 --> 00:40:54.421 of lifting weights, will be higher than any rate you will ever see 00:40:54.421 --> 00:40:56.341 again unless you get on steroids. 00:40:57.271 --> 00:40:58.346 That's just the way it is. 00:41:00.106 --> 00:41:07.756 So you cannot compare your rate two years in of muscle growth to the rate that you 00:41:07.756 --> 00:41:09.706 were putting muscle on your first year. 00:41:10.066 --> 00:41:10.816 You just can't. 00:41:10.936 --> 00:41:12.796 You cannot do it. 00:41:14.326 --> 00:41:21.346 We also have studies showing that just different people put on rate differently. 00:41:21.616 --> 00:41:24.406 There really are easy gainers. 00:41:25.276 --> 00:41:33.046 There are hard gainers, meaning there is a gradient of how fast somebody puts 00:41:33.046 --> 00:41:34.876 on muscle compared to other people. 00:41:35.506 --> 00:41:40.456 So some people literally walk in and will put on muscle mass 00:41:40.456 --> 00:41:42.976 a lot faster than other people. 00:41:43.306 --> 00:41:44.986 And can I, can I just be honest? 00:41:46.636 --> 00:41:48.556 The cream usually rises to the top right? 00:41:49.276 --> 00:41:53.116 Those that are easy muscle gainers are usually the ones that are seen the 00:41:53.116 --> 00:41:54.856 most on Instagram and social media. 00:41:55.426 --> 00:41:59.746 So you comparing yourself to an easy gainer is probably one of the stupidest 00:41:59.746 --> 00:42:02.116 things because you're not them. 00:42:02.116 --> 00:42:04.936 You don't have their genetics, okay? 00:42:05.026 --> 00:42:11.866 So if you feel like it's slow, you're not an easy muscle gainer. 00:42:11.866 --> 00:42:13.606 You're probably average. 00:42:14.741 --> 00:42:17.051 Maybe you're hard and, but it doesn't matter. 00:42:17.111 --> 00:42:20.531 You just are what you are and you have to deal with it, accept it, and then 00:42:20.951 --> 00:42:23.171 take it step by step like the rest of us. 00:42:24.221 --> 00:42:29.471 So, at a beginner level, that's usually the rate that we see. 00:42:29.531 --> 00:42:35.021 So after a year, you know, somebody could easily put on eight to 10 pounds 00:42:35.471 --> 00:42:41.801 of muscle if they are training smart, training hard, and are a beginner. 00:42:43.046 --> 00:42:45.236 You will never see that rate again. 00:42:46.796 --> 00:42:50.516 After your first year of serious lifting. 00:42:51.806 --> 00:42:52.646 Like that's great. 00:42:52.646 --> 00:42:53.156 Great job. 00:42:53.161 --> 00:42:57.956 You have now graduated into intermediate and you will never see that rate 00:42:57.961 --> 00:43:00.296 again, and you have to accept it. 00:43:00.776 --> 00:43:02.096 So what's the next step? 00:43:02.096 --> 00:43:03.146 What's the next rate? 00:43:03.506 --> 00:43:10.766 Well, it's usually an increase of, for women, or I'll start off with men. 00:43:11.921 --> 00:43:16.811 The next increase is usually 0.5% to 0.75% increase. 00:43:16.841 --> 00:43:27.311 For women, it's point, uh, 2 5, 2 0.375% per month. 00:43:28.061 --> 00:43:36.101 So let's just take 125 pound woman, and if she were to have a really good month, 00:43:36.591 --> 00:43:43.701 she were to increase that month at a top percentage, she would be barely putting 00:43:43.701 --> 00:43:47.361 on half a pound of muscle, barely. 00:43:47.961 --> 00:43:52.051 But keep in mind one thing, have you ever seen that where people show like, 00:43:52.056 --> 00:43:56.701 what five pounds of fat looks like it's really big, you know, and then five 00:43:56.701 --> 00:43:58.021 pounds of muscle, it's a lot smaller. 00:43:58.621 --> 00:43:59.581 It's a lot more compact. 00:43:59.581 --> 00:43:59.881 Right? 00:44:00.031 --> 00:44:03.151 That's five pounds, half a pound. 00:44:03.151 --> 00:44:08.101 Imagine, imagine taking that and seeing half a pound. 00:44:09.556 --> 00:44:15.106 Then take that half a pound and evenly distribute it on your body. 00:44:17.026 --> 00:44:23.366 And by the way, that is you maximizing that month, barely a half a pound, 00:44:23.756 --> 00:44:28.346 evenly distributed, relatively evenly distributed on your body. 00:44:29.636 --> 00:44:31.166 How noticeable is that gonna be? 00:44:33.116 --> 00:44:33.716 You wouldn't. 00:44:35.126 --> 00:44:35.846 You wouldn't. 00:44:36.266 --> 00:44:38.606 That's why when people are like, well, I'm doing a mini build. 00:44:38.786 --> 00:44:39.986 It's for four weeks. 00:44:39.986 --> 00:44:43.766 I'm like, well, that's stupid because that is going to bring, 00:44:43.856 --> 00:44:50.906 even if you were to get your maximal potential, which would be somewhere 00:44:50.911 --> 00:44:53.516 around half a pound for that month. 00:44:54.776 --> 00:44:57.596 That is not even noticeable to bring any changes. 00:44:57.926 --> 00:45:01.826 It did bring change, but not noticeable changes. 00:45:01.856 --> 00:45:05.126 That's why when people are, do those mini builds, I'm like, that is so stupid. 00:45:07.346 --> 00:45:12.866 Even, and, and by the way, guys, that is you optimizing everything and 00:45:12.866 --> 00:45:19.766 getting optimal returns in return, which that's, that's not the real world. 00:45:20.486 --> 00:45:22.316 That's not what most of us are seeing. 00:45:24.011 --> 00:45:32.588 So let's just say you're 125 pound woman and you're seeing more realistic, 00:45:32.618 --> 00:45:35.798 you're working really, really hard at, and it's at maintenance 00:45:35.888 --> 00:45:37.898 because you're intermediate now. 00:45:38.528 --> 00:45:43.148 So you realize that you're not gonna be building your best in a calorie deficit. 00:45:43.538 --> 00:45:47.198 You are gonna be at maintenance or in a surplus, and let's just 00:45:47.198 --> 00:45:48.518 take a more realistic approach. 00:45:48.788 --> 00:45:48.908 Okay? 00:45:48.908 --> 00:45:50.228 So that would be for you. 00:45:50.798 --> 00:45:53.798 Point three pounds a month. 00:45:54.428 --> 00:45:54.788 Okay? 00:45:55.778 --> 00:46:04.508 And over a year, if you were to really, really optimize everything, 00:46:04.513 --> 00:46:10.508 work hard and be blessed to get all of those gains from month to month 00:46:10.808 --> 00:46:17.248 to month, let's just say over a year, that's like three and a half pounds. 00:46:18.748 --> 00:46:21.028 Now that's a little bit more noticeable. 00:46:21.448 --> 00:46:22.348 Does that make sense? 00:46:23.098 --> 00:46:26.368 Now, three and a half pounds evenly distributed. 00:46:26.368 --> 00:46:30.448 You're gonna be like, oh, I'm noticing a little bit more on my delts. 00:46:30.478 --> 00:46:32.128 Oh, check out my biceps. 00:46:32.158 --> 00:46:36.748 Oh, my butt seems to be a little bit, once again, that's just like a sliver. 00:46:37.858 --> 00:46:39.598 That's just like a sliver of a difference. 00:46:40.858 --> 00:46:41.668 Three pounds. 00:46:41.848 --> 00:46:42.238 Okay. 00:46:42.808 --> 00:46:44.818 Relatively evenly distributed. 00:46:45.628 --> 00:46:54.868 This is why I tell people muscle growth takes so much time and it's 00:46:54.868 --> 00:47:01.288 really years of working where we really start seeing the benefits. 00:47:01.978 --> 00:47:07.798 Let me use one more illustration to drive this point home, and you've probably 00:47:07.798 --> 00:47:09.688 seen people do this with fat loss. 00:47:10.378 --> 00:47:11.338 They take. 00:47:12.013 --> 00:47:18.973 A, like a, a toilet paper roll and they're like, okay, one month. 00:47:19.363 --> 00:47:22.183 Or one week of, you know, following the plan. 00:47:22.453 --> 00:47:26.623 And they'll, they'll take off one square of that toilet paper 00:47:26.623 --> 00:47:28.483 and they're like, see, okay. 00:47:28.693 --> 00:47:30.853 It doesn't seem like that big of a difference. 00:47:31.543 --> 00:47:37.033 But if you keep being consistent and keep taking off a square here, a square 00:47:37.033 --> 00:47:42.763 there, a square, then pretty soon after a year, you're a totally different person. 00:47:44.143 --> 00:47:47.353 The reverse is same true with. 00:47:48.358 --> 00:47:49.558 building muscle. 00:47:50.968 --> 00:47:52.108 It it is that. 00:47:52.198 --> 00:47:55.498 Now though, instead of taking off, we are adding. 00:47:56.578 --> 00:48:04.588 So after a month or two of working really, really hard, you put on one of those 00:48:05.068 --> 00:48:11.008 squares of toilet paper, you're like, okay, may not mean much today, but after 00:48:11.013 --> 00:48:13.648 six months, you're a little bit stronger. 00:48:14.488 --> 00:48:14.938 Right? 00:48:15.328 --> 00:48:19.468 You're starting to notice just, just a hair of things differently. 00:48:19.468 --> 00:48:21.118 Now remember, this is intermediate. 00:48:21.358 --> 00:48:22.168 Beginner. 00:48:22.228 --> 00:48:23.428 It happens a lot faster. 00:48:23.758 --> 00:48:28.468 That beginning year you see the biggest changes, and if you keep 00:48:28.468 --> 00:48:32.398 wanting to see changes, then no, it's not gonna happen in your second year. 00:48:32.668 --> 00:48:37.138 It's gonna be as you go from year to year to year. 00:48:37.288 --> 00:48:38.308 My husband was really funny. 00:48:38.308 --> 00:48:42.733 He was like, every year, you look a little bit better and a little bit younger. 00:48:43.243 --> 00:48:44.443 I'm like, that's the goal. 00:48:44.683 --> 00:48:45.553 That's the goal. 00:48:46.033 --> 00:48:47.533 Except for I would add stronger in there. 00:48:47.533 --> 00:48:52.153 That's actually something that's become more important for me as I age, is my 00:48:52.153 --> 00:48:56.113 strength and capacity and confidence that comes with weightlifting. 00:48:57.043 --> 00:48:58.513 Now, let's move into advance. 00:48:58.513 --> 00:48:59.803 Let's finish off with Advanced. 00:49:00.193 --> 00:49:01.003 Advanced. 00:49:01.693 --> 00:49:05.113 It's gonna be less if you're an advanced lifter. 00:49:07.093 --> 00:49:09.628 now we're talking about per month. 00:49:10.048 --> 00:49:18.628 Um, for men it's gonna be 0.25, 2.37, 5% increase in body weight. 00:49:20.068 --> 00:49:31.768 Women, you're looking at a 0.125%, 2.18, seven 5%. 00:49:32.548 --> 00:49:33.988 So we're looking at. 00:49:35.518 --> 00:49:45.118 Um, realistically a month, you know, like 0.16 or maybe 0.2 pounds. 00:49:45.568 --> 00:49:49.288 And, and once again, remember what 0.2 pounds is gonna look like. 00:49:49.288 --> 00:49:52.948 You're, it's not even gonna be noticeable, but it's the compound 00:49:52.953 --> 00:49:58.108 effect and you keep going and you keep going and you enjoy the journey. 00:49:58.288 --> 00:49:59.848 And that's why I always tell people. 00:50:00.913 --> 00:50:02.653 You cannot obsess about the look. 00:50:02.653 --> 00:50:08.623 You have to obsess about the process and feeling strong and loving that 00:50:08.623 --> 00:50:11.353 strength because that keeps it going. 00:50:11.503 --> 00:50:18.703 And pretty soon the compound effect, it builds and builds, and your glutes start 00:50:18.703 --> 00:50:20.353 looking the way you want or you're adult. 00:50:20.353 --> 00:50:21.583 Start looking the way you want. 00:50:22.063 --> 00:50:29.023 But all of this has to be combined with eating enough food and working hard. 00:50:29.923 --> 00:50:30.283 Gym. 00:50:30.673 --> 00:50:31.063 Okay. 00:50:31.843 --> 00:50:38.473 So hopefully I gave you a very realistic, very, very realistic 00:50:38.923 --> 00:50:44.683 approach to what fat loss looks like and what building muscle looks like. 00:50:45.013 --> 00:50:48.008 So next time you're about to complain that it's not happening 00:50:48.008 --> 00:50:49.968 faster, just join the club. 00:50:50.958 --> 00:50:56.118 Join the club, but also remember. 00:50:57.913 --> 00:51:01.693 Let's get your expectations in check. 00:51:02.503 --> 00:51:02.713 Okay? 00:51:02.713 --> 00:51:08.893 Let's get some realistic real life expectations and not be looking 00:51:08.893 --> 00:51:10.603 at those cream of the crop. 00:51:11.113 --> 00:51:15.163 Genetically blessed, they're at their at the top. 00:51:15.463 --> 00:51:20.053 Instagrammers, barely have to try, or I shouldn't say that they, 00:51:20.053 --> 00:51:21.403 these guys are working hard too. 00:51:22.183 --> 00:51:25.423 They're working hard too, but their genetics are not yours. 00:51:26.248 --> 00:51:31.588 That's usually why they, they, they get big fast on social media 00:51:32.188 --> 00:51:35.188 is because they are the outliers. 00:51:36.298 --> 00:51:38.728 There's nothing wrong with looking up at the outliers and 00:51:39.268 --> 00:51:41.698 being inspired by them, right? 00:51:42.088 --> 00:51:45.418 Just as long as you don't fall under the trap of comparing to 00:51:45.418 --> 00:51:46.888 them because you are not them. 00:51:47.698 --> 00:51:47.848 Okay? 00:51:47.848 --> 00:51:52.588 You are more than likely what I just barely explained. 00:51:53.533 --> 00:51:59.623 As far as realistic expectations for fat loss and realistic 00:51:59.653 --> 00:52:02.653 expectations for muscle growth. 00:52:03.523 --> 00:52:05.953 Thank you so much for joining me today on the Lifting Lindsay podcast. 00:52:05.953 --> 00:52:06.733 You guys are awesome. 00:52:07.303 --> 00:52:12.238 I really do love and appreciate each one of you, and I am so 00:52:12.518 --> 00:52:13.873 grateful for each one of you. 00:52:14.203 --> 00:52:16.273 If you have any questions, go ahead and DM me. 00:52:17.608 --> 00:52:18.838 At lifting lindsay.com. 00:52:19.258 --> 00:52:24.088 If you wanna join me and my community in learning how to train smart, 00:52:24.238 --> 00:52:28.528 train hard, you know, if we're gonna optimize this process, let's do it. 00:52:29.518 --> 00:52:33.148 Then Go ahead and click on the link in the show notes to 00:52:33.148 --> 00:52:34.768 join the Be Strong community. 00:52:35.008 --> 00:52:36.748 We would love to have you. 00:52:36.778 --> 00:52:39.748 We love bringing in like-minded women who are. 00:52:40.813 --> 00:52:41.653 Positive and happy. 00:52:41.653 --> 00:52:43.603 Not, not unrealistic, positive and happy. 00:52:43.603 --> 00:52:45.643 We, we get on there and we're like, oh, this is hard. 00:52:45.883 --> 00:52:46.723 Oh, today sucks. 00:52:47.023 --> 00:52:48.433 Like, we're just gonna say it how it is. 00:52:48.463 --> 00:52:49.483 Oh, I'm struggling today. 00:52:50.473 --> 00:52:52.963 And we all get on there and be like, oh, I had that yesterday. 00:52:53.083 --> 00:52:53.623 It's hard. 00:52:53.713 --> 00:52:54.403 What are you doing? 00:52:54.403 --> 00:52:54.883 Oh, I don't know. 00:52:54.883 --> 00:52:55.603 This is what I'm doing. 00:52:56.743 --> 00:52:57.043 It. 00:52:57.253 --> 00:52:58.693 That's, that's what we need. 00:52:59.563 --> 00:53:04.033 We need people who are in the trenches with us, right? 00:53:04.813 --> 00:53:07.003 So come, come join us in the trenches. 00:53:07.423 --> 00:53:08.293 We'd love to have you. 00:53:08.833 --> 00:53:09.763 You guys have a great week.