LiftingLindsay's More Than Fitness

Lindsay shares how she completed an eight-week fat loss phase.
Follow a long with me in my training! Did you know my training app has my personal program in it? Train With Me is a 5x a week program, but it has 4x a week option as well as home alternatives.
Come join my app and start using these tools the right way 👇
✨ Free 7-day trial
✨ Simple, high-protein recipes
✨ Optimized training programs (3, 4, or 5 days/week)
✨ Home workout alternatives
✨ Community support + guidance
✨ Built for real women who want real results
This is where you stop guessing and start progressing.
Join us here → HERE

Chapters:
00:00 Introduction
00:36 Why We Yo-Yo Diet
03:03 Simple Macro Strategy
06:39 Scale Fluctuations Explained
10:52 Post Diet Recovery
11:33 Metabolic Adaptations
16:07 Maintenance Overshoot Trap
20:44 Hormones and Hunger Rebound
23:33 Defining Post Diet Recovery
26:39 Lower Steps Increase Fuel
30:12 Perimenopause Sleep Chaos
35:37 Practical Sleep Fixes
41:10 Scale Gain After Diet
45:21 Strength Recovery Solidify Results
Lindsay shares how she completed an eight-week fat loss phase—six weeks before Mexico, one untracked week on vacation, and two weeks after—by focusing only on calories and protein (about 1640–1725 calories with a 120g protein minimum) plus a 14,000-step minimum, creating roughly a 25% deficit and losing about 4.5 pounds. She explains why scale weight fluctuates, why she kept the same plan except for a brief refeed to improve sleep, and why most people regain weight by ending the diet too soon and overshooting maintenance. She breaks down metabolic and hormonal adaptations (NEAT, efficiency, leptin/ghrelin, thyroid) and outlines “post-diet recovery” as a controlled transition to maintenance (her plan: 1950 calories, reduced steps to 8–10k, prioritize sleep) while tracking seriously and judging success by body composition, performance, and recovery rather than the scale.

Lindsay recaps a six-week 25% calorie-deficit fat loss phase she documented for her Be Strong community, emphasizing focusing on calories and protein, minimums for fats and fiber, and avoiding obsessive tracking. She explains why vacations don’t erase real fat-loss progress, detailing how water, sodium, carbs, alcohol, reduced training volume, and digestion can temporarily raise scale weight and change muscle fullness. She shares her untracked, intentional approach at an all-inclusive resort, a small weight increase, and how weight normalized slowly. Finally, she outlines plans for post-diet recovery and maintenance, adjusting steps and calories strategically while prioritizing sustainable lifestyle and body composition over scale numbers.
Follow a long with me in my training!

Did you know my training app has my personal program in it? Train With Me is a 5x a week program, but it has 4x a week option as well as home alternatives.
Come join my app and start using these tools the right way 👇
✨ Free 7-day trial
✨ Simple, high-protein recipes
✨ Optimized training programs (3, 4, or 5 days/week)
✨ Home workout alternatives
✨ Community support + guidance
✨ Built for real women who want real results

This is where you stop guessing and start progressing.
Join us here → HERE

Follow a long with me in my training! Did you know my training app has my personal program in it? Train With Me is a 5x a week program, but it has 4x a week option as well as home alternatives. New Programming Starts April 13th!
Topics discussed in this episode:

(00:08) - No for real this time we're going to talk about it

(04:24) - When do you need to hire a coach?

(07:03) - Should you add calories when an app says you've burned calories?

(12:46) - Issues with step trackers

(15:36) - Issues with Dexa scans

(17:26) - Interpretting the data wrong can cause a stress response

(20:56) - We need a blind mode scale

(23:20) - The most important thing to remember when it comes to tools

(29:12) - How can you be consistent regardless of your situation?

(34:06) - Reading: Breaking the Habit of Being Yourself

Come join my app and start using these tools the right way 👇
✨ Free 7-day trial
✨ Simple, high-protein recipes
✨ Optimized training programs (3, 4, or 5 days/week)
✨ Home workout alternatives
✨ Community support + guidance
✨ Built for real women who want real results
This is where you stop guessing and start progressing.
Join us here → HERE

Follow a long with me in my training! Did you know my training app has my personal program in it? Train With Me is a 5x a week program, but it has 4x a week option as well as home alternatives. New Programming Starts April 13th!
Topics discussed:

(00:32) - What is a cut?

(01:48) - Do the words we use really matter?

(05:46) - There comes a point where body weight doesn't mean as much

(14:19) - How do I get where you are?

(15:07) - Is your life centered around your body?

(26:01) - How our steps competition made us discuss the tools we use

(33:27) - Be clear about what tools are for

(41:54) - Your body loves a regular routine

(45:52) - Making small changes to your routine can make all the difference

(47:29) - Tools that are misused

Come join my app and start using these tools the right way 👇
✨ Free 7-day trial
✨ Simple, high-protein recipes
✨ Optimized training programs (3, 4, or 5 days/week)
✨ Home workout alternatives
✨ Community support + guidance
✨ Built for real women who want real results
This is where you stop guessing and start progressing.
Join us here → HERE

You’re not broken… you’re just using the wrong tool for the job.
Lifting weights isn’t for fat loss.
Cardio isn’t for fat loss.
Eating “healthy” isn’t for fat loss.
Those are incredible tools… just not for the outcome you’ve been expecting from them.
When you understand what each tool is actually designed to do, everything clicks. You stop guessing. You stop spinning your wheels. You finally start seeing progress.
In this episode, I break down how to use the right tools at the right time so you can actually reach your goals and stop feeling stuck.

And if you’re ready to apply this, come join my app and start using these tools the right way 👇
✨ Free 7-day trial
✨ Optimized training programs (3, 4, or 5 days/week)
✨ Home workout alternatives
✨ Simple, high-protein recipes
✨ Community support + guidance
✨ Built for real women who want real results

This is where you stop guessing and start progressing.
Join us here → HERE