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Find Your Confidence 📍

@lostandlifting

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Same weight as last week, same 10 reps. Is this even working?⁣ ⁣ It is, if you’re getting better at those 10 reps.⁣ ⁣ For those who’ve been lifting for years, the next jump in weight on a lift can take six to eight weeks, or longer.⁣ ⁣ Exhibit A: Chaz is 15 years into lifting, and he can’t add a rep or more weight every week either.⁣ ⁣ That’s a good sign. It usually means you’re past the beginner stage.⁣ ⁣ So when you’re stuck at the same weight, ask yourself if that week built strength or skill?⁣ ⁣ You can also choose a couple of priority lifts and film the same set of each one every week.⁣ ⁣ It’s how we check client lifts, and our own.⁣ ⁣ More reps at the same weight is you getting stronger.⁣ ⁣ When the reps match across sessions, we watch the final reps.⁣ ⁣ They should come down just as controlled as your first ones, with the same brace and nothing shifting to get the weight up.⁣ ⁣ When they look cleaner than a week ago, that’s the skill showing up.⁣ ⁣ And if the weight, the reps and the video all match last week, you still built skill and confidence at that weight.⁣ ⁣ If your final reps got sloppy, you need more sessions focusing on control and execution through the full set first.⁣ ⁣ Once they’re clean, go for one more rep.⁣ ⁣ At the top of your rep range, add a little weight instead and work the reps back up.⁣ ⁣ If you’re in a position where the weight on the bar still goes up most weeks with good form, keep adding it.⁣ ⁣ More load, more reps, better control and better execution all count.⁣ ⁣ Getting the most out of your training comes down to knowing which one applies to you, when, how hard to push it, and what your joints can handle by @lostandlifting
“I’m happy with my weight. I just want to lose my stomach and tone my arms.” That came in as a listener question, but the answer is the same for most women asking it... You can’t hold your weight exactly where it is and change everything underneath it. Take your focus off the number on the scale and put it on how you want to feel when you look in the mirror. So which comes first, losing the fat or building the muscle? We usually start with the fat. Because for a lot of women who’ve lifted before or played sports growing up, the tone they’re after is muscle they already have. It’s just sitting under a layer of body fat they haven’t lost yet. When I dieted down for my first bodybuilding show I lost about 25 pounds and looked smaller in person, but in photos I looked a lot more defined than when I started. I hadn’t added anything. The fat just came off what a few years of lifting had already built. It’s the same for you. Lose the body fat and you’ll find out what’s under there. If the definition shows up, it was already there. If it doesn’t, now you know you need a real building phase, and you’re walking into it leaner and in a better position to build than you were before. by @lostandlifting
Saturday’s dinner out, then three pounds up on Sunday morning.⁣ ⁣ That number is what scares people into cancelling the free meal, and it shouldn’t.⁣ ⁣ A restaurant meal comes with more sodium, more carbs, and more food than you’d plate at home.⁣ ⁣ Your body holds water.⁣ ⁣ That’s most of what you’re looking at.⁣ ⁣ Give it a few days.⁣ ⁣ Then line up your weekly average from before the free meal against the two or three weeks after.⁣ ⁣ Rate of loss still where it should be? The meal is fine, leave it alone.⁣ ⁣ If the rest of your week has been consistent and your rate keeps stalling, the free meal is probably taking a bigger bite out of your weekly deficit than you planned.⁣ ⁣ Adjust one thing:⁣ - Order the lighter option.⁣ - Take half of it home.⁣ - Keep it to one meal and one plate, not multiple days.⁣ - Back to normal right after. by @lostandlifting
You already know enough about fat loss to make progress.⁣⁣ ⁣⁣ Where things fall apart is the moment it stops feeling easy.⁣⁣ ⁣⁣ Hunger shows up.⁣⁣ ⁣⁣ Routine gets disrupted by social life.⁣⁣ ⁣⁣ Work leaves you drained before training.⁣⁣ ⁣⁣ Stress hits and food is right there.⁣⁣ ⁣⁣ That’s when the story in your head turns into, “Something’s wrong with me,” or, “This plan must not be right,” and you fall back to old habits.⁣⁣ ⁣⁣ If you’re serious about changing this, start here:⁣⁣ ⁣⁣ 1️⃣ Be honest about the basics⁣⁣ ⁣⁣ Fat loss still comes from:⁣⁣ ⁣⁣ ▫️ Eating fewer calories than you burn⁣⁣ ⁣⁣ ▫️ Hitting a reasonable protein target⁣⁣ ⁣⁣ ▫️ Lifting and walking consistently⁣⁣ ⁣⁣ ▫️ Sleeping enough to recover⁣⁣ ⁣⁣ Hormones, menopause, PCOS, thyroid issues, stress, kids, shift work, etc. can make all of this much harder.⁣⁣ ⁣⁣ They don’t rewrite the basic rules.⁣⁣ ⁣⁣ 2️⃣ Own how you got here⁣⁣ ⁣⁣ Lack of information isn’t the main thing holding you back.⁣⁣ ⁣⁣ Macros, workouts, and tips are everywhere.⁣⁣ ⁣⁣ What keeps people stuck is:⁣⁣ ⁣⁣ ▫️ Blaming schedule, kids, or job for everything⁣⁣ ⁣⁣ ▫️ Avoiding, “My choices built this situation”⁣⁣ ⁣⁣ ▫️ Waiting for life to calm down before acting differently⁣⁣ ⁣⁣ You don’t need to beat yourself up.⁣⁣ ⁣⁣ You do need to accept that no one is coming to step in and do this for you.⁣⁣ ⁣⁣ 3️⃣ Expect hard moments and stay in them⁣⁣ ⁣⁣ Change feels rough because you’re breaking old habits that kept you comfortable:⁣⁣ ⁣⁣ ▫️ Eating to numb stress or boredom⁣⁣ ⁣⁣ ▫️ Saying yes to everything and never protecting time⁣⁣ ⁣⁣ ▫️ Treating rest as optional⁣⁣ ⁣⁣ You don’t have to like any of that.⁣⁣ ⁣⁣ You do have to stop being surprised every time this work asks for effort, honesty, and delayed gratification.⁣⁣ ⁣⁣ If you’re tired of starting over, stop using ‘this feels heavy’ as your sign to quit.⁣⁣ ⁣⁣ Decide ahead of time that the hard parts are included in the deal and keep the promises you make to yourself anyway. by @lostandlifting
If you’re not tracking your lifts, you’re guessing about your progress.⁣⁣ ⁣⁣ After coaching lifters for years, the people who actually change their bodies long-term all have one thing in common:⁣⁣ ⁣⁣ They know exactly how much weight, how many reps, and how that’s changed over time.⁣⁣ ⁣⁣ Not “I think I’m stronger.”⁣⁣ ⁣⁣ More: “Last year I deadlifted 95 x 6. Today I hit 115 x 8.”⁣⁣ ⁣⁣ If you want that kind of certainty, you need a logbook.⁣⁣ ⁣⁣ Here’s how to keep it simple and effective:⁣⁣ ⁣⁣ 1️⃣ Pick your “key lifts”⁣⁣ ⁣⁣ Don’t try to obsess over every cable and machine.⁣⁣ ⁣⁣ Choose 4–8 movements that really matter for your goals:⁣⁣ ⁣⁣ ▫️ 1–2 for lower body (squat pattern, hinge pattern)⁣⁣ ⁣⁣ ▫️ 1–2 for push⁣⁣ ⁣⁣ ▫️ 1–2 for pull⁣⁣ ⁣⁣ ▫️ Maybe 1–2 “vanity” lifts (glutes, delts, arms)⁣⁣ ⁣⁣ These are the ones you’ll judge progress off.⁣⁣ ⁣⁣ 2️⃣ Log the basics every session⁣⁣ ⁣⁣ For each key lift, write down:⁣⁣ ⁣⁣ ▫️ Exercise name⁣⁣ ⁣⁣ ▫️ Weight used⁣⁣ ⁣⁣ ▫️ Reps performed for each set⁣⁣ ⁣⁣ Use an app, notes on your phone, or old-school paper.⁣⁣ ⁣⁣ I use RepCount because it shows me what I did last week and my all-time PRs, but the tool doesn’t matter. The data does.⁣⁣ ⁣⁣ This gives you something objective to beat:⁣⁣ ⁣⁣ Same weight, more reps⁣⁣ ⁣⁣ Same reps, more weight⁣⁣ ⁣⁣ That’s progressive overload.⁣⁣ ⁣⁣ 3️⃣ Zoom out and read the data correctly⁣⁣ ⁣⁣ Muscle growth is slow.⁣⁣ ⁣⁣ The scale bounces.⁣⁣ ⁣⁣ Photos can play tricks on you week to week.⁣⁣ ⁣⁣ Your logbook cuts through that noise:⁣⁣ ⁣⁣ If you’re using more load or more reps on the same lifts over 3–6+ months, you’re building muscle and strength.⁣⁣ ⁣⁣ If you’re in a fat-loss phase and can handle the same loads at a lighter bodyweight, that’s progress.⁣⁣ ⁣⁣ Your leverages got worse, your strength held.⁣⁣ ⁣⁣ That matters.⁣⁣ ⁣⁣ This is why our clients don’t just “wing it” in the gym.⁣⁣ ⁣⁣ We track key lifts, use simple progression models, and then make decisions from data instead of emotion.⁣⁣ ⁣⁣ You don’t need a perfect program to start this.⁣⁣ ⁣⁣ You do need a record of what you’re actually doing. by @lostandlifting
You don’t need fancy.⁣ ⁣ Just consistent, measurable, high-standard execution.⁣ ⁣ That’s what science looks like in training.⁣ ⁣ If your goal is muscle growth, stop reinventing your program every 4–8 weeks and start mastering the things that actually move the needle:⁣ ⁣ What to control (and keep controlling):⁣ ⁣ - Sets by intent: Roughly 10–15/week for what you want to grow, 6–10/week for supporting muscles, 1–3/week for maintenance as a starting point.⁣ ⁣ - Exercise execution: standardize your form, range, and tempo so progress is measured accurately⁣ ⁣ - Intensity: take working sets near failure, especially on your lengthened/compound lifts.⁣ ⁣ - Progression: add load/reps only when you’ve earned it with clean reps.⁣ ⁣ When to change exercises:⁣ ⁣ - You’ve plateaued despite good sleep, food, and honest execution, or⁣ ⁣ - You dread the lift to the point it’s killing effort and consistency.⁣ ⁣ The fastest way to a better physique isn’t a “new plan.” It’s a simple plan… executed like a pro.⁣ ⁣ 🎧 Ep. 254 — How To Build A Scientific Training Program [For Muscle Growth]⁣ ⁣ This episode isn’t about another “new program.”⁣ ⁣ It’s about understanding the science behind programming deeply enough that you can stop guessing, start executing, and finally make your progress repeatable. by @lostandlifting
The peace you’re chasing shows up the moment you stop spending energy on what you can’t control and start mastering what you can.⁣⁣ ⁣⁣ Most people try to control:⁣⁣ ⁣⁣ ▫️ Daily scale swings⁣⁣ ▫️ How fast progress happens⁣⁣ ▫️ Motivation on a given day⁣⁣ ▫️ What others think of their effort⁣⁣ ⁣⁣ It’s exhausting.⁣⁣ ⁣⁣ What actually moves the needle:⁣⁣ ⁣⁣ ▫️ Effort you can repeat on low-motivation days⁣⁣ ▫️ Honest tracking and execution (no “forgot the creamer” math)⁣⁣ ▫️ Consistency across messy weeks, not perfect days⁣⁣ ▫️ Reviewing data calmly, then making small, boring adjustments⁣⁣ ⁣⁣ You don’t need to be emotionless.⁣⁣ ⁣⁣ You just can’t let emotions drive the plan.⁣⁣ ⁣⁣ Feel them. Note them.⁣⁣ ⁣⁣ Then act on your standards anyway.⁣⁣ ⁣⁣ If you do that long enough, outcomes take care of themselves.⁣⁣ ⁣⁣ 🎧 Ep. 252 - Control What YOU Control [the mental hack]⁣⁣ ⁣⁣ A look into how we coach clients to regulate emotions, analyze data, and keep moving when the scale, schedule, or life doesn’t cooperate. by @lostandlifting
I have to show her off.⁣ ⁣ Melissa came to us @lostandlifting after working with a trainer for nearly 2 years. She was consistent, showing up 5x/week, but progress just didn’t feel sustainable with what she was doing.⁣ ⁣ Here’s what has changed in 9 months:⁣ ⁣ ✔️ Started HRT in September. Body temp stabilized, sleep improved, energy became consistent, better stress tolerance at work⁣ ⁣ We track her biofeedback weekly. Sleep, energy, digestion, stress, and adjust in real time based on how her body is responding.⁣ ⁣ ✔️ Dialed in training and nutrition with a balanced approach that fits her life⁣ ⁣ She sends form videos every week so we’re constantly refining execution and making sure she’s actually challenging herself, not just going through the motions.⁣ ⁣ ✔️ No excessive cardio. Just daily activity she enjoys, like 2-4 mile hikes on weekends with her family + they do pull-up contests together⁣ ⁣ ✔️ When we saw thyroid dysregulation, we didn’t ignore it. We got took the proper steps and addressed the root cause.⁣ ⁣ The result?⁣ ⁣ She went from assisted pull-ups to 5 unassisted reps. AND LOOK AT THE FORM.⁣ ⁣ She’s stronger across the board⁣ ⁣ Progress doesn’t feel like a constant uphill battle.⁣ ⁣ It feels sustainable. Natural.⁣ ⁣ Like something she can actually maintain for life. by @lostandlifting
If we gave you $100,000 to lose 10 pounds, you’d find a way.⁣ ⁣ But could you keep it off without ruining your mood, sleep, and social life?⁣ ⁣ Most people can find a way to lose weight when they decide they have to. But very few have a system for what comes after.⁣ ⁣ And that’s where the real problem is.⁣ ⁣ Losing weight is one skill.⁣ ⁣ Living at that new weight is another.⁣ ⁣ There are countless ways to get the scale moving.⁣ ⁣ Tracking macros, intermittent fasting, weight loss meds, or just the simple “eat less and move more”.⁣ ⁣ The method isn’t the most important piece, even though that’s where most people obsess.⁣ ⁣ What matters is this: how do you come out the other side without feeling wrecked? How do you finish the diet and still have energy, still enjoy food, still feel like yourself?⁣ ⁣ That’s the part almost no one plans for. And it’s the reason people spin in the same cycle year after year.⁣ ⁣ Our work isn’t about telling you that one way is right and another is wrong.⁣ ⁣ It’s about making sure you don’t stop at fat loss. It’s about building the system that lets you actually live at your results.⁣ ⁣ Because fat loss is just a project.⁣ ⁣ Maintenance, the life after the diet, is home.⁣ ⁣ A highlight from Lost & Lifting Talk, Ep. 253: GLP-1: I’ve Changed My Opinion. by @lostandlifting
The real missing link in weight loss isn’t another tool, product, or medication.⁣ ⁣ It’s having someone in your corner who knows you.⁣ ⁣ Because here’s the truth:⁣ ⁣ Most people don’t fail at losing weight.⁣ ⁣ They fail at keeping it.⁣ ⁣ Why?⁣ ⁣ Because they chase quick fixes⁣ ⁣ the diet, the program, the rules that sound good in theory…⁣ ⁣ but don’t teach you what to do when life gets messy.⁣ ⁣ And when weight loss happens without the right foundation, the cost is high.⁣ ⁣ You lose muscle.⁣ ⁣ You weaken bone density.⁣ ⁣ Your energy tanks.⁣ ⁣ Your mood, your sleep, your health markers all start to slip.⁣ ⁣ Smaller on the scale.⁣ ⁣ But worse off everywhere else.⁣ ⁣ That’s why an exit plan matters as much as the initial result.⁣ ⁣ Because losing weight is only step one.⁣ ⁣ Keeping it, and feeling good while you do, is the real win.⁣ ⁣ You shouldn’t feel rushed through the process.⁣ ⁣ You shouldn’t feel “bad” for asking questions.⁣ ⁣ You shouldn’t get five minutes to ask one thing, when you really had five things you needed answered.⁣ ⁣ You deserve care that gives you space.⁣ ⁣ Answers.⁣ ⁣ Accountability.⁣ ⁣ And the ability to adapt week after week.⁣ ⁣ Our goal is to make you better.⁣ ⁣ Stronger.⁣ ⁣ Healthier.⁣ ⁣ More resilient.⁣ ⁣ More confident.⁣ ⁣ So that you don’t just lose weight.⁣ ⁣ You build a body and a lifestyle that actually lasts. by @lostandlifting
Own a home gym or interested in building one? We spent an hour diving into the best starting pieces and the order of upgrades for quality training sessions. Ep. 251 The Most Important Pieces of Equipment for a Home Gym 🎧 🎙️ by @lostandlifting
Picture this:⁣ ⁣ → You slip into jeans without the squeeze.⁣ ⁣ → You wake up with energy for work and family.⁣ ⁣ → You order the burger on date night and don’t feel guilt.⁣ ⁣ → You enjoy weekends without starting Monday in a hole.⁣ ⁣ That’s the outcome most people want.⁣ ⁣ But here’s the catch:⁣ ⁣ You do need to change your lifestyle if you want new results.⁣ ⁣ But that doesn’t always mean more cardio, forever dieting, or more restriction.⁣ ⁣ It doesn’t mean the more “effort” or “suck” you put yourself through, the better the results.⁣ ⁣ Real progress comes from changing the right things.⁣ ⁣ And the fix isn’t a total reset.⁣ ⁣ It’s aligning your plan with your life, and adjusting your life in the places that matter most.⁣ ⁣ Like this:⁣ ⁣ Plan food once so you save hours and still enjoy dinner out.⁣ ⁣ Set simple training times so strength builds without taking over your week.⁣ ⁣ Bring a little order to weekends so you stay on track and still feel free.⁣ ⁣ At first, this structure feels like it limits you.⁣ ⁣ But in practice, it creates freedom:⁣ ⁣ ▫️ Mental space: You plan once, then stop thinking about food all week.⁣ ⁣ ▫️ Flexibility: Training is anchored, so you’re free from guilt the rest of the day.⁣ ⁣ ▫️ Confidence: Boundaries on weekends let you enjoy without spiraling.⁣ ⁣ These changes sound small.⁣ ⁣ But they stack up.⁣ ⁣ And because they’re built around your life, they last.⁣ ⁣ This is why the process works.⁣ ⁣ Not because you do more.⁣ ⁣ Because you do the right things. by @lostandlifting

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