How much does exercise contribute to fat loss? How can you look at energy balance?  Topics discussed:
(00:09) - How does cardio contribute to fat loss?
(01:19) - Looking at energy balance
(05:59) - A note on fidgeting
(07:18) - Don't fixate on the gym
(09:57) - Energy deficit causes fat loss
(11:02) - How much energy is burned doing different activities
(13:34) - Starting with someone who is sedentary all day
(16:56) - You cannot outrun the fork
(17:55) - Covering EPOC
(26:54) - Recovery
(30:57) - How does your lifestyle impact recovery?
(42:04) - Some practical applications

Studies referenced:Calorie per activity studyEPOC study
Announcement!!! - From Macros to Mindful Eating course will be launching September 15th! Join the waitlist to get a discount - Sign up HERE. The point of the course is to help empower women to be able to be more mindful about foods and not have to track everything. 
Need Optimized Training Programs based off of your Fat Loss or Muscle and Strength goals? Sign up here. Subscribe to my Youtube Channel HERE. 


What Cardio is Best for Fat Loss?

Dive into the joy of fitness with Lindsay and other guests exploring how it goes well and beyond the gym floor, the number on the scale, the size of your waist or the calories you're counting.

Nutrition

Fitness

Health & Fitness

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


Decision Fatigue Killing Your Fat Loss Progress

Lindsay unpacks the trending and controversial topic of 'snatching your waist', highlighting her concerns with the misinformation and toxic culture prevalent in the fitness industry. She critiques fitness influencers and educators who react to videos by shaming and bullying, rather than correcting misinformation constructively. Lindsay explains that achieving a snatched waist involves much more than specific exercises, discussing the roles of genetics, body fat percentage, and calorie deficit in influencing body shape. She emphasizes the impossibility of spot reduction and cautions against unrealistic body goals perpetuated by misleading fitness advice on social media. The episode is a call for a more informed and compassionate approach to fitness, urging listeners to focus on their genetics and health rather than unattainable standards. Topics:
0:00 No, It’s not a thing
00:54 My love hate relationship with snatching your waist
03:06 What does snatching your waist mean?
07:54 What contributes to the snatched waist?
11:16 Your genetics are your own
14:02 Let's talk about abs
16:58 Following goal people vs information people

Snatching Your Waist—No, It’s Not a Thing

In this episode of the Lifting Lindsay podcast, guest Lauren Colnso-Semple discusses her research on how menstrual cycles and oral contraceptives affect women's muscle protein synthesis in response to resistance training. The conversation spans topics such as the effectiveness of programming workouts around menstrual cycles for optimizing muscle growth, strength, and fat loss, the impact of hormonal birth control on exercise adaptation, and the importance of individual variation in training volume and recovery needs. Lauren, holding a PhD from McMaster University and a Master's in exercise science, shares insights from her studies and experience, addressing misconceptions about training during different phases of the menstrual cycle and the overall impact of sex-based differences in training outcomes. Topics:
00:08 Introducing Lauren Colnso-Semple
01:11 What did you learn about oral contraceptives?
07:24 How this affects perimenopause or premenopause
11:29 When do women see a lowering of strength?
19:01 How difficult is it to track and monitor hormonal changes in women?
28:05 Learning to listen to experts
32:45 What are your thoughts on volume for hypertrophy in women?
41:57 How do rest times compare for men vs women?

Women’s Training Needs With Lauren Colnso-Semple - A Discussion of Training Volume, Rest, and Cycle Syncing

Join us in our community where we tackle issues like BLTS with education, community support, and challenges! Join HERE In this episode of the Lifting Lindsay podcast, the focus is on BLTS (Bites, Licks, Tastes, and Sips) and their impact on fat loss and maintenance goals. Lindsay discusses how these seemingly minor habits can significantly hinder progress towards achieving and maintaining a desired body composition. Through her Fun Fact Friday segment, she explains the importance of addressing and stopping habitual BLTs to prevent them from sabotaging diet efforts. Lindsay shares insights on recognizing and overcoming the root causes of BLTs, including lack of meal satisfaction, emotional eating, and unawareness of their accumulation. She offers practical advice on creating awareness, enjoying larger and more satisfying meals, and finding emotional solutions to avoid mindless snacking. Additionally, Lindsay highlights the importance of community, accountability, and self-check-ins as tools for success.  Topics:
00:00 What are BLTS?
02:28 Why are BLTS ruining fat loss?
12:53 Why do women turn to BLTS?
17:25 Checking in on your emotions
21:10 Suggestions for working through emotional struggles
28:05 How do I stay motivated?

BLTS (Bites, Licks, Tastes, Sips) Preventing you from Fat Loss AND from Maintaining

In this Fun Fact Friday' episode, Lindsay emphasizes the importance of applying fitness knowledge to personal situations, reflecting on her own journey and misconceptions in fitness. Lindsay discusses the value of mindful eating, addressing emotional eating, and the importance of understanding hunger and fullness cues. She shares insights on how overeating on occasion doesn't drastically impact body composition and stresses the importance of consistency and understanding over time. Download Hunger & Fullness Scale HERELearn more about the Mindful Eating Course HERETopics: 00:06 Figuring Out if Something Applies to You
06:21 My Mindful Eating Course
08:04 Learning how to Pause
17:06 It's important to see the full picture
24:35 Don't let yourself get too hungry

What Cardio is Best for Fat Loss?

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