Lift Your Way to a Leaner You: Debunking the Biggest Weight Loss Myth #602
Beast over Burden powered by Barbell Logic
Release Date: 11/26/2024
Overcoming the 3 Big Training Pitfalls: Snacking, All-or-Nothing Thinking, & Weak Boundaries
Beast over Burden powered by Barbell Logic
This episode tackles overcoming the 3 big training pitfalls that silently sabotage lifters: mindless snacking, all-or-nothing thinking, and poor boundaries. Niki Sims and Andrew Jackson break it down with practical tips, real-life stories, and strategies that actually work for strength, longevity, and real-life training. 💡 Key Takeaways (Bullets for Engagement & Search) Identify and overcome the 3 big training pitfalls Why snacks you don’t count still count How “perfect or nothing” leads to burnout Real-world boundary-setting tips for parties, travel, and stress ...
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From Frustrated to Free: A Realistic Guide to Long-Term Strength
Beast over Burden powered by Barbell Logic
Struggling to stay consistent with strength training? Feel like you're always starting over? In this episode, Niki Sims and Andrew Jackson deliver a realistic guide to long-term strength—not hype, not hacks—just what actually works for lasting progress, muscle, and freedom. 💡 Key Takeaways Physical freedom = the ability to adapt and train for life—not just 12-week spurts You don’t need 6 weeks—you need 18–24 months of structured training Muscle = your emergency fund for long-term independence A coach can accelerate your growth and cut years off your learning curve ...
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Training When Life Gets Messy
Beast over Burden powered by Barbell Logic
Life’s messy—but your strength doesn’t have to be. In this episode of Beast Over Burden, Niki Sims and Andrew Jackson dive into how to stay strong when life throws curveballs. From missed workouts to surprise illnesses, chaotic travel, or just busy seasons, they reveal how to adapt your training, stay consistent, and keep building strength—without falling into the all-or-nothing trap. 💥 Topics Covered: Why perfection kills progress (and what mindset to replace it with) Programming hacks for crazy schedules, travel, and low-energy days Real-life coaching stories showing how to...
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The Four Pillars of Building Strength and Muscle
Beast over Burden powered by Barbell Logic
In this episode of Beast Over Burden, Andrew Jackson and Niki Sims break down the four pillars of building strength and muscle, giving lifters a principle-based framework to guide their training decisions. Whether you're trying to gain size, improve performance, or stay consistent as life gets busier, these pillars—simplicity, specificity, appropriate stress, and minimum effective dose—help you filter the noise and focus on what actually works. With practical examples, coaching wisdom, and real-world insight, this episode equips you to stop program-hopping and start progressing with...
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Ditch the PR Obsession: A Smarter Way to Lift for the Long Haul
Beast over Burden powered by Barbell Logic
On this episode of Beast Over Burden, Niki and Andrew break down what it means to ditch the PR obsession and rethink your entire approach to lifting. If you’ve ever felt burned out chasing endless personal records, this is your permission slip to step off the hamster wheel and build a system that actually works. You’ll learn how to structure your training week, hit every major muscle group with efficiency, and understand the role recovery plays in long-term growth. Whether you’re a seasoned lifter or still finding your groove, this episode delivers the practical mindset shift you need to...
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Training Principles for Lifters 30+: Build Strength, Save Time, Stay Consistent
Beast over Burden powered by Barbell Logic
Training Principles for Lifters 30+: Build Strength, Save Time, Stay Consistent Training can feel overwhelming, especially with so many conflicting voices in the fitness world. In this episode, we break down the key principles of effective, time-efficient strength training to help you build physical freedom, longevity, and resilience—without wasting hours in the gym. Many lifters struggle to balance fitness with the demands of real life. Whether you're in your 30s, 40s, 50s, or beyond, training smart is essential to staying strong, capable, and injury-free. This episode lays out the...
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Nutrition Psychology for Lifters: Mindset for Mastery with Marcus of Strong not Starving
Beast over Burden powered by Barbell Logic
Master nutrition psychology for lifters, building a strong mindset for muscle and meals, and achieving peak performance. Unlock the mental game of nutrition and transform your lifting journey. This episode delves into the critical role of Nutrition Psychology for Lifters, going beyond basic dietary recommendations. We welcome Marcus Kain of Strong Not Starving to explore the mindset shift needed to navigate emotional eating, build resilience, and achieve lasting peace with food. Discover practical strategies to master your mindset, enhance distress tolerance, and cultivate a healthy...
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Master Your Nutrition Habits: The Lifter’s Path to Baseline Consistency
Beast over Burden powered by Barbell Logic
Building a strong nutritional baseline is the key to long-term results. In this episode of Beast Over Burden, we break down the daily habits lifters need to create structure, eliminate setbacks, and stay consistent. Forging Daily Nutritional Habits: Actionable Steps Build a Routine: Establish fixed meal times, eliminate caloric drinks, and cut out mindless snacking. Prioritize Whole Foods: Create a repeatable meal plan that minimizes decision fatigue. Use Habit Stacking: Drink water before meals, prep your gym bag the night before, and link new habits to existing routines. Understand...
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The Nutrition Plateau: When Hard Work Doesn't Show Results (Yet)
Beast over Burden powered by Barbell Logic
Embarking on a nutritional change is a journey of dedication and effort. But what happens when you're putting in the work and the results seem to lag? This episode dives into the frustrating reality of the nutrition plateau, exploring the gap between expectations and reality, and providing strategies to stay the course. We’ll cover how to navigate social challenges, maintain motivation, and ultimately achieve your health goals, even when the immediate rewards are elusive. The Expectation Gap and the Frustration Factor When you decide to make nutritional changes, you often have a...
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Beyond Macros: Building Baseline Nutrition Habits
Beast over Burden powered by Barbell Logic
Learn practical strategies for building baseline nutrition habits that go beyond macro counting, focusing on consistent daily behaviors for sustainable health and lasting results. We dive deep into the behaviors that form the foundation of your nutritional success. Forget the complicated macro calculations for a moment; we're focusing on the daily, repeatable habits that truly make a difference. These are the routines that will empower you to build a reliable nutrition baseline, ensuring you consistently nourish your body and achieve your health goals. It's not about quick fixes or fad diets,...
info_outlineLift your way to a leaner you. Strength training is your secret weapon to leanness, despite the lingering weight loss myth that you should simply diet and do cardio.
Debunking the Weight Loss Myth of Cardio & Caloric Restriction
You go to the doctor and the doctor tells you that you need to lose a certain amount of weight for your health. He questions why you lift and recommends you perform regular cardiovascular exercise.
What do you do? Lift your way to a leaner you (while ensuring you are in a slight caloric deficit).
You acknowledge that you could be a bit leaner, but you've been lifting for awhile. You look better with more muscle on your frame and you enjoy strength training.
More muscle increases your daily caloric expenditure, as it gives some of your incoming calories an additional place to go beyond fat gain.
Lift Your Way to a Leaner You: Slow & Steady Wins the Race
Slow and steady weight loss, with consistent lifting and a healthy, high protein diet help minimize muscle loss during your weight loss. Ultimately, you want to be leaner, you do not really care about the number on a scale.
The doctor in the above scenario is a bit hyperfocused on BMI. Metrics, however, are supposed to measure progress. In this case, we are concerned about health and longevity.
You want more muscle but you also want to be leaner. Abandoning strength training, reducing calories, and adding cardio is likely not going to produce the body you envision. It is certainly not going to help produce a muscular body.
Lift Your Way to a Leaner You: Cardio for Cardiovascular Health
Conditioning or "cardio" is not really the best way to help increase the calories out part of the calorie equation. A better method would be to increase your daily low-level activity, such as increasing your steps.
Regardless, conditioning is really about improving your performance for certain tasks and improving cardiovascular health.
Lift your way to a leaner you.
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