noobs LIFT: Recent Episodes
noobs LIFT
A Skinny Guys Workout podcast where we lift heavy things and put them down.
Whether you're new to the gym or you're a frequent visitor, this podcast is for you. Join us as we walk through our experiences, give exercise tips, and encourage. We want to inspire you to keep pressing and keep going.
If you've just found noobs LIFT, you're in luck. In episode 111, we're bringing you a Road Map of all the episodes you need to listen if you're starting out at the gym.
And for our faithful fans - noob LIFTERS who stuck around - we're reminiscing on how the show has grown since day one.
Join us as we keep pressing, and keep going.
What holds you back? How can you fight it? Today we're covering the basics of how you keep pressing.
SHOW NOTES:
Elevate Fitness - 10 Things Holding You Back
LaunchBox - What's Holding You Back? The 5 Most Common Fears That Are Keeping You From Success
SPONSOR LINK(S):
- www.DanielleHamlin.com
What is APO you ask? We're glad you asked. We talk a lot about APPROPRIATE PROGRESSIVE OVERLOAD and now it's time to do an entire episode about it. Today we're going to give you tips on how to increase what you're doing so you keep gaining.
SHOW NOTES:
Healthline - What is Progressive Overload Training?
Men’s Health - Want to Lift Heavier? Follow These 5 Tips
SHOW NOTES:
Kelsey Wells - My Fitness Journey
SPONSOR NOTE(S):
TheCoachDavid.com
(Click on the noobs LIFT logo for a special offer!)
So what workout setup/plan is right for you? How should you sort out your muscle groups into different days? What should your "split" be? Today we talk about organizing your workout plan in a way that gets YOU the most GAINZ.
SHOW NOTES:
Fall Guys Anatomy
Wyatt - Call of Duty: Warzone
TNation - Tip: Pros and Cons of the Bro-Split
Generation Iron - The Pros and Concs of the Push, Pull, Legs Training Split
GymGeek.com - The Only 3 Day A Week Full-Body Workout Routine You Will Ever Need
TigerFitness - Full-Body Workouts vs. Split Training: Complete Pros & Cons
SPONSOR LINK(S):
- www.DanielleHamlin.com
Today we're covering the different categories of fitness, how to fit them into your goals, and how to make your workout plan work for you.
Lot's of vocabulary, definitions, and research today.
SHOW NOTES:
Victorem - 4 Different Types of Workouts
Healthline - Time Under Tension
Men’s Journal - When Should I use Supersets, Straight Sets?
Better Health Australia - Pilates and Yoga
SPONSOR NOTE(S):
TheCoachDavid.com
(Click on the noobs LIFT logo for a special offer!)
Today we're interviewing former ninja warrior and owner of BAMF Hammer Shawn Richardson. We're talking about when to pivot and how to pivot to something new.
Shawn Richardson on Instagram
BAMFHammer.com
SHOW NOTES:
Triphasic Training by Ben Peterson
Gym Boss App
Today we're talking about giving up. When you should, and when you shouldn't. And we're also covering how to fight the urge to give up when it strikes.
DanielleHamlin.com
Hey now - we're the All-Stars. Today we're talking about self-doubt and fear. Why is self-doubt so debilitating and how do you fight it?
SHOW NOTES:
Psychology Today - Do You Expect Too Much From Yourself?
Inc. - 52 Simple Ways to Be Your Best Every Week
So Good and Tasty (Video)
One last time we're having The Coach David joins us. Today he's joining us to talk about identity - who you are and who you want to be define how you LIFT.
Where To Find David:
David Elliott on Instagram
TheCoachDavid.com
Today we're bringing back a fan favorite to talk about being a normal guy with abnormal gains. How can you get gains without any certification or fancy degree?
Vonkowski's Oddities on Instagram
Vonkowski's Oddities on Twitch.TV
Today we're talking about how to focus on what matters in your workout plan. Today is all about honing your sights on the end goal and how to achieve it. What kind of check points can you set along the way that will set you up for success?
SPONSOR LINK(S):
- www.DanielleHamlin.com
Today we introduce the Catalyst Chapter! We have a big announcement on this episode - you don't want to miss it!
SHOW NOTES:
Kelsey Wells - My Fitness Journey
SPONSOR NOTE(S):
TheCoachDavid.com
(Click on the noobs LIFT logo for a special offer!)
Today we're talking about our challenge of completing an entrance exam for a service group every quarter. This chapter, our challenge was the Army entrance exam.
Due to some technical difficulties (namely a mixer losing our files and having to record this episode twice) we are releasing this episode 5 days late.
THANK YOU for your patience. Today we're wrapping up the FOCUS Chapter. Reviewing all the episodes, how they impacted us, and how they can help YOU!
We are joined by Rival Fit founder Patrick Dunlap to talk about why every fitness/weight loss/muscle gain goal is about you defeating your past self.
It's all about you vs. you.
Patrick Dunlap on Instagram
www.rival-fit.com/
Today, we have a special guest joining us to talk about yoga. Katie is a yoga instructor with 25 years of yoga practice experience and 16 years of teaching experience.
We're covering yoga and all the benefits it offers you as a lifter.
Connect with Katie
Let's talk about food and diets. But more importantly, today we're covering why it's so hard to stick to them and how you can stick to your diet no matter what.
SHOW NOTES:
WebMD - What to Do When You Want to Give Up on Your Diet
Shape.com - The Real Reason Breaking Bad Habits is SO Hard
SPONSOR NOTE(S):
TheCoachDavid.com
(Click on the noobs LIFT logo for a special offer!)
Today we're wrapping up our WARRIOR WAY Series with a nice little bow. We're excited to talk about what we've learned and what you can learn from all of the warriors we've discussed.
Today we're covering Navy Seals - how they train, how they live, how they work, and how they become the best of the best.
SHOW NOTES:
Military.com - Navy SEAL Training
Day In The Life of a Navy SEAL Officer - Armando Nava, Jr (Video)
Huffpost - A Typical Day in the Life of a US Navy SEAL
Navy Seals.com - Hell Week
SPONSOR LINK(S):
- www.DanielleHamlin.com
Today we continue the WARRIOR WAY Series - talking about how you can train like a Spartan.
SHOW NOTES:
History.com - 8 Reasons It Wasn't Easy Being Spartan
The Comic Vault - How to Train Like a Spartan Warrior in Lockdown
History.com - How Ancient Sparta's Harsh Military System Trained Boys Into Fierce Warriors
Old School Labs - Best Spartan Warrior Program
SPONSOR NOTE(S):
TheCoachDavid.com
(Click on the noobs LIFT logo for a special offer!)
Today we're kicking off our second series of the year - it's all about warriors of the past and how you can train like them.
Today we're talking about the Roman Legion.
SHOW NOTES:
Huckberry - Warrior Workout: The Roman Legion
BBC - What Was Life Like In the Roman Army?
We Are The Mighty - This was the average day for an ancient Roman soldier
HistoryHit - 3 Important Roman Military Tactics
SPONSOR LINK(S):
- www.DanielleHamlin.com
Today we're bringing back crowd favorite - gym manager, certified trainer, certified nutritionist, and army veteran David Elliott joins us to talk about form and the value of focusing on it.
SHOW NOTES:
YouAreUnltd - Understanding the Mind-Muscle Connection and Making It Work For You
Evidence-Based Personal Training - Attentional Focus for Maximizing Muscle Development: The Mind-Muscle Connection
Where To Find David:
David Elliott on Instagram
TheCoachDavid.com
What do you do in between sets? What do you do when you're taking a water break between sprints or maybe during your HIIT workout? Do you focus on preparing for the next set or do you scroll through your Instagram?
Today we're talking about rest times, what makes them effective and how to make them worthwhile.
SHOW NOTES:
ATHLEAN-X - Do This Between Every Set for More Muscle Growth!
Jeremy Ethier - Short vs Long Rest Periods for Muscle Growth
Built With Science - How Long to Rest Between Sets to Maximize Muscle Growth
Glassdoor - 5 Tactics to Improve Focus During a Long Work Week
Rest Time Hierarchy (Graph)
SPONSOR LINK(S):
- www.DanielleHamlin.com
Why do we want to give up before our workout is done? How do you know when you've given 100%? What is the science behind your brain conserving energy and telling your muscles to stop before you've given it your all? Today we answer all those questions and give you tips on strengthening your mental fortitude.
SHOW NOTES:
Akira The Don - The Path (Jocko Willink)
Shape.com - Science-Backed Ways to Push Through Workout Fatigue
SPONSOR NOTE(S):
RenewedWeightLoss.com
(Click on the noobs LIFT logo for a special offer!)
Focus is valuable in many areas of your life - especially fitness. How focused are you at the gym and in the rest of your day? Today we dig into the how and why of focus.
SHOW NOTES:
How To Beast - 10 Hacks to Enhance Focus and Intensity in the Gym
James Clear - Focus
SPONSOR LINK(S):
- www.DanielleHamlin.com
Today we're reviewing our first quarter challenge - the Police Academy Graduation Qualifier.
We're talking about how it went -- the challenges and the successes -- and whether we survived or not.
Check out the test here.
As we wrap up Q1 for noobs LIFT's 2021, we want to give you an overview of all of the episodes we did this quarter and maybe introduce you to a topic you didn't get the chance to hear.
Join us as we remember all the fun moments of the RECALIBRATE Chapter.
Today we are covering the AGILE model of approaching problems and how you can use it in your fitness.
This is an episode about assessing, reassessing, recalibrating, and attacking problems from different perspectives is sometimes a great way to approach your gym journey.
SHOW NOTES:
SPONSOR LINK(S):
- www.stitcher.com/premium
- Promo code: NOOBSLIFT
Today we're wrapping up the Trainerino Family series with former ninja warrior and founder of BAMF Hammer Shawn Richardson.
Shawn brought a lot of wisdom to the table today - but even more than that, he's here to offer you the opportunity to test the skills you've learned throughout the series and evaluate for yourself whether he's an expert you should listen to.
SHOW NOTES:
BAMFHammer.com
Shawn's Instagram
In the third installment of our Trainerino Family Series - covering scams in the fitness world - we're talking about online Fitness Influencers who may not actually be good resources.
SHOW NOTES:
TheTalkto - 10 Fake Instagram Fitness Model Tricks Exposed
Powerhouse Fitness - How to Spot a Fake Online Personal Trainer
Instagram - Warrior Jessica
Instagram - Obese_To_Beast
SPONSOR NOTE(S):
RenewedWeightLoss.com
(Click on the noobs LIFT logo for a special offer!)
Today we're talking about supplements and scams in the supplement world - and primarily how they're marketed. How can you avoid these cleverly craft but dangerous pitfalls in the fitness industry?
SHOW NOTES:
Bright Side - 15 Marketing Tricks That Make You Buy More
Shredded Sports Science - Here's Why Fat Burner Supplements are USELESS (VShred)
SPONSOR LINK(S):
- www.stitcher.com/premium
- Promo code: NOOBSLIFT
We're starting a new series all about fitness scams and how to avoid them! Today we're talking about faddy equipment and how to spot it.
SHOW NOTES:
TrueFitness - 3 Signs a New Fitness Fad is a Fraud
Shredded Sports Science - The WORST Fitness Product Ever Made
SPONSOR LINK(S):
- daniellehamlin.com
Today we're talking preparedness. Being prepared for anything from an everyday disaster to a global pandemic -- how to prepare physically and mentally for any scenario.
As always, thank you for your patience with our on-the-go recording equipment quality.
Do you do the same old workouts and the same old plans at the gym week after week, month after month, year after year? You need to get out of that comfort zone. Today we cover why this can be valuable to you specifically.
We apologize for getting this episode to you a day late. But next week's episode will be out on Monday!
SHOW NOTES:
AICA Orthopedics - Combining Workout Styles for Greater Success
Forbes - 13 Mental Tricks To Get Yourself Out Of Your Comfort Zone
SPONSOR LINK(S):
- www.stitcher.com/premium
- Promo code: NOOBSLIFT
How does one small change in your life (like starting to lift) change so much more than your fitness level? Today we're talking about how making the change to pursue fitness, eating healthier, or studying exercise can change the rest of your life for the better.
SHOW NOTES:
James Clear - How to Create a Chain Reaction of Good Habits
SPONSOR NOTE(S):
RenewedWeightLoss.com
(Click on the noobs LIFT logo for a special offer!)
Today we're talking about what to do when the gym is packed.
It's that time of year - New Years Resolutioners are filling the gym. Maybe you ARE one of those Resolutioners. Well, we don't want you to be discouraged by a crowded gym. Today we're covering how you can shuffle up your workout plan to focus on the same muscle groups even when that coveted machine you needed is already claimed.
SHOW NOTES:
Vice - What To Do When the Gym is Way Too Crowded
SPONSOR LINK(S):
- www.stitcher.com/premium
- Promo code: NOOBSLIFT
DISCLAIMER: We apologize for the lack of quality on Sam's voice this week. We had to record remotely and had microphone issues.
Have you considered reusing one of your old workouts? Maybe it's a workout routine you loved and you want to start the year off with an old friend. Well, today we're talking about the benefits and the potential dangers of reusing workout routines.
SPONSOR LINK(S):
- daniellehamlin.com
Today we're talking the difference between goals and resolutions and how you can come back from 2020 with a bang!
SHOW NOTES:
NEDA – Goals vs. Resolutions: what’s the difference
SPONSOR NOTE(S):
RenewedWeightLoss.com
(Click on the noobs LIFT logo for a special offer!)
I little late but we're still celebrating the Holidays. Today, we're talking about our favorite intro "bits" over the last 71 episodes. We're also giving you some never-before-heard behind the scenes details about various episodes.
So sit back and laugh with us as we take a walk down memory lane.
This week we're talking about pyramid exercises - how they work and whether they're right for you or not.
We've talked about Pyramids before - but this week, we're going deeper!
Merry Liftmas!
SPONSOR LINK(S):
- daniellehamlin.com
Danielle is a NASM certified fitness instructor and the founder of Gympire. She rejoins us today to wrap up our GOAL GYM Series and answer some questions we have about lifts, goals, and how muscles work in tandem to get you your gains.
Friend of the podcast and fitness/nutrition expert David Elliot also sent us some content that we referred to pretty heavily today.
GUEST CONTACT:
DanielleHamlin.com
RenewedWeightLoss.com (David Elliot)
MUSICAL BREAK:
W I T H I T - Justice Miller
SPONSOR LINK(S):
- www.stitcher.com/premium
- Promo code: NOOBSLIFT
We're doing the third set of our GOALS GYM Series. Today we're talking about how your shoulders and arms work together to give you that PUMP.
Be on the lookout for next week's episode - we're going to wrap it up with a nice bow.
SHOW NOTES:
LiveStrong - Same-Day Arm and Shoulder Workout
Stack - Big Traps May Look Good, But Do You Need Them?
SPONSOR LINK(S):
- www.stitcher.com/premium
- Promo code: NOOBSLIFT
Let's continue the GOALS GYM Series - a series focused on helping you learn how all of your muscle groups connect and how to workout each of those muscle groups and achieve your GOALS.
Today we're talking about LEGS.
SHOW NOTES:
Athlean-X - The Healthy Hamstrings Workout
Athlean-X - Calf Workout (Sore In 6 Minutes!)
Athlean-X - The BEST Dumbbell Exercises - LEGS EDITION!
Athlean-X - Stop Squatting Like This (AWFUL!)
Athlean-X - The PERFECT Leg Workout (Sets and Reps Included)
SPONSOR NOTE(S):
RenewedWeightLoss.com
(Click on the noobs LIFT logo for a special offer!)
We're starting a new series about muscle groups and how they work together to help you reach your GOALS.
Today, we're covering Chest and Back.
SHOW NOTES:
Inner Body Research - Muscles of the Chest and Upper Back
Men’s Health - Push Yourself to Double Duty With This Chest and Back Workout
SPONSOR LINK(S):
- www.stitcher.com/premium
- Promo code: NOOBSLIFT
You've requested it, we finally got around to writing it - today we're explaining how we research for each episode.
As you know, time and effort go into each episode so that we can bring you content that's not only valuable, but proven by experts in the field.
Let's talk about that.
SHOW NOTES:
Nerd Fitness - How to Find a Good Personal Trainer: 5 Mistakes to Avoid!
SPONSOR LINK(S):
- www.stitcher.com/premium
- Promo code: NOOBSLIFT
Two days late but we gotcha covered.
Today we're covering something that we don't often talk about on noobs LIFT - Weight Loss. But no matter who you are, sometime in your life you might experience the need to cut a little or a little more than a little weight.
Here are some tips.
SHOW NOTES:
CDC - Losing Weight
MedicalNewsToday - How to naturally lose weight fast: Science-backed ways to lose weight
SPONSOR NOTE(S):
RenewedWeightLoss.com
Due to a technical failure, we lost the recordings for this week. We will be releasing this week's episode Ep. 65 - Weight Loss on Wednesday, November 11. Stay tuned and thank you for your patience.
Do you need motivation to achieve your goals? What about discipline? How do those two work together?
Today we cover that as well as the science of self-discipline in your brain.
We brought on Kyle's best friend Patrick again on this episode to share about his past training experience with the Navy and how that discipline shaped him.
SHOW NOTES:
Association for Psychological Science - Where Does Self-Discipline Come From?
Inc. Which Is Better: Discipline or Motivation?
SPONSOR LINK(S):
- www.stitcher.com/premium
- Promo code: NOOBSLIFT
Talking about focus and endorphins. We're giving you tips on how to build habits that keep you going when your motivation is dried up. And today we're covering how endorphins can support that mission.
SHOW NOTES:
Cameron Hanes - 9 Tips to Mental Toughness
Healthline - Why Do We Need Endorphins?
McGovern Institute - How does the brain focus?
SPONSOR LINK(S):
- www.stitcher.com/premium
- Promo code: NOOBSLIFT
Muscle Memory means more than just remembering how to ride a bike - it means your gains are easier to get back if you start losing them.
As we continue with the MOMENTUM Chapter, we're focusing on what you need to know to keep it up through the end of the year. Keep pressing, keep going.
SHOW NOTES:
New York Times - How ‘Muscle Memory’ May Help Keep Us Fit
PubMed.gov - Exercise Induces Different Molecular Responses in Trained and Untrained Human Muscle
Health Works Fitness - Turn Your Muscles on Autopilot - How Does Muscle Memory Work?
SPONSOR LINK(S):
- www.stitcher.com/premium
- Promo code: NOOBSLIFT
- www.renewedweightloss.com
Today we're discussing muscle atrophy - how it happens and how you can prevent it's effects.
Next Monday we're covering muscle memory and how to bounce back from muscle atrophy.
Let's learn together today!
Muscle memory means more than just remembering how to ride a bike. It means when you get back into your workout routine, you will be able to get your gains FASTER because of what you've already done. Today we're bringing you the science and the positivity of MUSCLE MEMORY.
SHOW NOTES:
New York Times - How ‘Muscle Memory’ May Help Keep Us Fit
PubMed.gov - Exercise Induces Different Molecular Responses in Trained and Untrained Human Muscle
Health Works Fitness - Turn Your Muscles on Autopilot - How Does Muscle Memory Work?
SPONSOR LINK(S):
- www.stitcher.com/premium
- Promo code: NOOBSLIFT
We wrapped up the Protein Bandit series and now we're starting our MOMENTUM Chapter - talking about keeping your workout drive going through the rest of the year.
Today we're covering long term goals and how those can turn into quicker gains than trying to get a "quick fix" or a "magic bullet" workout.
SHOW NOTES:
Nerd Fitness - How Fast Can I Build Muscle Naturally?
BodyBuilding - 10 Rules to Build Muscle Growth - Start Seeing Gains!
SPONSOR LINK(S):
www.stitcher.com/premium
Promo code: NOOBSLIFT
Bringing you the exciting conclusion to the Protein Bandit audio dramedy series.
And this is also the final episode of our REHAB Chapter - all about returning to the gym.
Today we're also covering protein supplements - how they work, whether or not you need them, and how to choose the right one.
SHOW NOTES:
Labdoor - Supplement Ratings
ProteinGuide.com - Protein Ratings
Shredded Sports Science - How Do Muscles Grow?
Shredded Sports Science - Protein Powder for Muscle Building Explained
Coming back at ya talking about how to BUILD muscle. Do you lift heavy weights all day? Do you drink a ton of protein? Do you dirty bulk? (Okay the answer to the last one is a strong no.)
Also, hear the next installment in the story about the Protein Bandit!
We're wrapping up our REHAB Chapter with a three part series on the Protein Bandit Series.
And today, in Episode 1 of the Protein Bandit Series, we're talking about what muscles are made of. Check it out.
SHOW NOTES:
Shredded Sports Science - Muscle Fiber TYPES Explained: Part 1 (video)
Shredded Sports Science - Train Muscle Fibers for GROWTH: Part 2 (video)
Visible Body - 3 Types of Muscle Tissue: The Function of Skeletal, Cardiac, and Smooth Muscle
VeryWellFit - Fast and Slow Twitch Muscle Fiber With Performance
SPONSOR LINK(S):
www.stitcher.com/premium
Promo code: NOOBSLIFT
No, that's not a typo. We don't talk about how important the gluteus maximus is. So today we're covering how to train it and the benefits of training it (and the danger of NOT training your butt.)
SHOW NOTES:
MoveU - Glute Week: 6 Movements to Strengthen Your Weak Glutes
BodyTrack - Could Weak Glutes Be the Cause of Your Lower Back Pain?
Harvard Health Publishing - Don't Take Back Pain Sitting Down
Shredded Sports Science - "Hip Thrust Is THE MAIN Lift" Bret Contreras (video)
ATHLEAN-X - Do This EVERY Time You Squat! (HUGE DIFFERENCE) (video)
ATHLEAN-X - Weak Glutes | BAck Pain (HOW TO FIX IT!) (video)
SPONSOR LINK(S):
www.stitcher.com/premium
Promo code: NOOBSLIFT
Is it more important to eat breakfast or dinner? Can you eat right before bed? We couldn't get to it last week, so we're wrapping up our discussion on eating times. Enjoy!
SHOW NOTES:
WebMD - Breakfast: Is It the Most Important Meal?
Healthline - Is It Bad to Eat Before Bed?
Healthline - What is Autophagy?
SPONSOR LINK(S):
www.stitcher.com/premium
Promo code: NOOBSLIFT
Do you fast? Should you? What is intermittent fasting? What are the benefits?
Today we're covering all of your fasting questions. Frankly, we learned a lot today too.
SHOW NOTES:
Healthline - Intermittent Fasting 101 - The Ultimate Beginner’s Guide
Harvard.edu - Eating Frequency and Weight Loss
SPONSOR LINK(S):
www.stitcher.com/premium
Promo code: NOOBSLIFT
Pullups, chinups, neutral grip pullups...they're all challenging. What if you've never even done one pullup? Today we're giving you tips on how to start doing pullups or how to improve your pullups if you incorporate them into your workout routine.
And if you don't incorporate them, we're going to tell you why you should.
SHOW NOTES:
NerdFitness - Get Your First Pull-Up or Chin-Up! 30-Day Pull Up Progression Plan
SPONSOR LINK(S):
www.stitcher.com/premium
Promo code: NOOBSLIFT
It's been a year! Today we're celebrating and talking about how we've grown and how you can grow with us this next year!
How has noobs LIFT helped you?
As we continue with our REHAB chapter, we're talking about rest times in between sets at the gym. Did you know how long you rest between picking up heavy things and putting them down can seriously affect how/what type of muscle you build?
SHOW NOTES:
Mens Health - How Long Should I Rest Between Sets to Build Muscle?
Shape - How Long Should You Rest Between Sets?
National Library of Medicine - A Brief Review: factors affecting the length of the rest interval between resistance exercise sets
SPONSOR LINK(S):
www.stitcher.com/premium
Promo code: NOOBSLIFT
In our very first BONUS FILE, we're giving you an overview of some great tips from a YouTuber we follow and respect named Papa Swolio.
They're called the "7 PIllars of Swolenormous." Nothing more, nothing less. Just our thoughts on this expert's thoughts.
(Oh and this is Ep. 50 so that's exciting.)
Drop Sets and working out to Failure. What is this and how can it help you? Today through VOCAB GAINZ and TONS of research, we're bringing you as much knowledge as we can load into one episode. And we think you're going to enjoy it.
SHOW NOTES:
Shredded Sports Science - Drop Set Science for Muscle Growth
US National Library of Medicine - Acute Effects of Dropsets Among Different Resistance Training Methods in Upper Body Performance
The Journal of Strength and Conditioning Research - Muscle Activation Strategies During Strength Training With Heavy Loading vs. Repetitions to Failure
SPONSOR LINK(S):
www.stitcher.com/premium
Promo code: NOOBSLIFT
Compound lifts are almost a surefire way to gain muscle and strength. But what are they? How can you incorporate them in your workout routine?
Today we cover all that and...Kyle gets to be a Game Show contestant!
SHOW NOTES:
Sam's Current Favorite Meme
Muscle and Fitness - The 10 Best Compound Exercises for Building Size and Strength
MiraFit - The Seven Best Compound Exercises for Maximum Gains
BodyBuilding - 6 Compound Training Movements Build Serious Mass!
SPONSOR LINK(S):
www.stitcher.com/premium
Promo code: NOOBSLIFT
Let's talk about your New Year's Resolutions. Where are you with those? If you're discouraged, you're not alone. We're here with some motivation, advice, and just a good old check in on your resolutions.
SHOW NOTES:
Living a Determined Life - Mid-Year Resolutions
Forbes - Now, Mid-Year, Is A Good Time to Revisit Your New Year's Resolutions and Goals with A New Lens
Forbes - When Your Motivation Fails, Think of Your "Why"
Kabanize - What Is a Pull System? Details and Benefits
Amazon - "Atomic Habits" by James Clear
Jocko Podcast - "Good" (video)
SPONSOR LINK(S):
www.stitcher.com/premium
Promo code: NOOBSLIFT
Today, as we continue talking about REHAB and returning to the gym, we're covering confidence. It's a battle to feel confident at the gym again if you've been in quarantine for a couple of months and lost some of your gains.
We're bringing you tips and tricks on regaining that confidence and being confident being YOU at the gym.
SHOW NOTES:
Health - 5 Things That Mess With Your Gym Confidence
NBCNews - 8 Simple Tricks to Feel More Confident At the Gym
Jocko Podcast - "Good" (video)
SPONSOR LINK(S):
www.stitcher.com/premium
Promo code: NOOBSLIFT
Today we revisit gym ethics to talk specifically about being a neighborly gym goer during and after the COVID-19 pandemic.
SHOW NOTES:
Healthline - Here's Why COVID-19 Can Spread So Easily at Gyms and Fitness Classes
WebMD - Exercising When Sick: A Good Move?
SPONSOR LINK(S):
www.stitcher.com/premium
Promo code: NOOBSLIFT
We're starting a new chapter here at noobs LIFT. It's all about REHAB and returning to the gym. Today we're talking about muscle loss or weight gain and how to take care of yourself while returning to the gym.
SHOW NOTES:
Healthline - Exercise Break: How Long Does It Take to Lose Muscle Mass?
Shape - How to Get Back to Working Out When You Took a Break from the Gym
Men’s Journal - The Total-body Comeback Workout Plan
SPONSOR LINK(S):
www.stitcher.com/premium
Promo code: NOOBSLIFT
In this 8th and final episode of the QUARANSTINE BEARS Series, we talk about suspension training. How to do it, why you should do it, and why you shouldn't.
SHOW NOTES:
How to Get Six Pack Abs...by Just Moving Your Arms - ATHLEAN-X (Video)
Fitness Experience - 15 of the Best TRX Exercises for Beginners
MDPI - Can High-Intensity Functional Suspension Training over Eight Weeks Improve Resting Blood Pressure and Quality of Life in Young Adults? A Randomized Controlled Trial
Frontiers in Psychology - Suspension Training: A New Approach to Improve Muscle Strength, Mass, and Functional Performances in Older Adults?
US National Library of Medicine - Trunk Muscle Activation During Dynamic Sling Training Exercises
SPONSOR LINK(S):
www.stitcher.com/premium
Promo code: NOOBSLIFT
In this seventh episode of our QUARANSTINE BEARS Series, we're talking about how to snack smart and take care of your diet and yourself even if you're home most of the time.
SHOW NOTES:
Healthline - Is Snacking Good or Bad for You?
Food & Nutrition - What Science Says About Snacking
SPONSOR LINK(S):
www.stitcher.com/premium
Promo code: NOOBSLIFT
Taking a break from our regularly scheduled programming to tell some hiking stories.
We'll be back with the QUARANSTINE BEARS Series next Monday!
Mental Health Students Trevor and Monse join us on Episode 6 of the QUARANSTINE BEARS Series. Today we're talking about fear and anxiety, how to battle it, how they see this pandemic affecting mental health overall, and how to find the right help when you need it.
SHOW NOTES:
National Suicide Hotline (US): 1-800-273-8255
SPONSOR LINK(S):
https://podcastonpodcast.com/
Episode 5 of the QUARANSTINE BEARS Series.
So you're stuck at home. You're low on groceries and not sure what to cook and also how to keep eating healthy. Well, your noobs LIFT team is here to help! We've got groceries, shopping list tips, and dieting advice for you today for any time of the year - but especially if you're social distancing.
SHOW NOTES:
Food52 - 17 Easy Recipes We’re Cooking in Quarantine
SPONSOR LINK(S):
www.stitcher.com/premium
Promo code: NOOBSLIFT
On this fourth episode of the QUARANSTINE BEARS series, we're covering calisthenics. Working out with body weight alone. Can it help you maintain your gains? Can it help you lose weight? Is it worth adding to your workout plan?
SHOW NOTES:
Shredded Sports Science - Can You Build Muscle with Calisthenics ONLY? (video)
Healthline - 8 Calisthenics Exercises for Beginners
Shape - What Is Calisthenics (and Should You Be Doing It?)
SPONSOR LINK(S):
www.stitcher.com/premium
Promo code: NOOBSLIFT
You asked for it, we listened. In this third Episode in our QUARANSTINE BEARS series, we're talking about kettle bells. Did you know you can burn up to 400 calories in 20 minutes using only kettlebells? Learn this fact and more plus tips on how you can make the most of kettlebell workouts at home.
Watch our video stream here.
SHOW NOTES:
Men’s Health - 11 of the Best Kettlebell Exercises to Build Muscle
WebMD - Kettlebells
PerformBetter - The Top 8 Reasons Why You Should Train with Kettlebells
ATHLEAN-X - How to Hang Clean with a Kettlebell (NO WRIST BANGING!)
ATHLEAN-X - The DUMBEST Exercise Ever (KB OR NOT!)
ATHLEAN-X - 70 Rep Full Body Workout (NOT EASY!!)
SPONSOR LINK(S):
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Promo code: NOOBSLIFT
How are you coping with quarantine? What mental outlets are you using to fill your time and stay sane?
Today, we're bringing you tips on how to balance your brain and your schedule so that you take the maximum opportunity to not only survive this season - but grow during it.
Watch our video stream here.
SHOW NOTES:
Forbes - Americans Are Excessively Eating, Drinking, Smoking Pot, Playing Video Games, and Watching Porn While Quarantined
Vox - This is how America drinks now
CDC - Outbreaks can be Stressful
Trey Kennedy - Extroverts vs. Introverts in Quarantine
SPONSOR LINK(S):
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Promo code: NOOBSLIFT
In this first episode of our QUARANSTINE BEARS series, we're talking about how you can make a gym out of anything you have at home.
We are here for you during this season. Let us know how we can help YOU stay motivated during this season!
SHOW NOTES:
QUARTZ - 450 free Ivy League university courses you can take online
Popsugar - 10 Exercises You Can Do With a Chair
Fox News - 5 Pieces of Furniture that Double as fitness equipment and how to use them
Fatherly - The 15 Best Living Room Exercises
IHRSA - 4 Reasons to Keep Exercising
ATHLEAN-X - The PERFECT Home Workout (Sets and Reps Included)
SPONSOR LINK(S):
www.stitcher.com/premium
Promo code: NOOBSLIFT
Today we're bringing you all the ways you can you can recover after your workout, why you SHOULD recover after your workout, and how to take care of yourself before, during, and after your workout.
SHOW NOTES:
Everyday Health – Post-workout Muscle Recovery: How to Let Your Muscles Heal and Why
Six Pack Fitness – Top 10 Muscle Recovery Tips
SPONSOR LINK(S):
www.stitcher.com/premium
Promo code: NOOBSLIFT
We're bringing you a bit of a fun episode this time around. Kyle brought in some tools to help your muscles recover and we try them out.
Next week, we're getting back to a regularly scheduled research fueled, goals driven take on RECOVERY.
We're taking a break from our NOOBS MADNESS promotion to focus on you. We care about you Noob Lifters! And so today we're talking about - you guessed it - QUARANTINE. How can you stay fit and healthy mentally and physically if you're stuck at home? Today we're covering how to take care of your body from the comfort of your living room.
SHOW NOTES:
Healthline – Working Out While Sick: Good or Bad?
Joe Rogan Experience #1439 - Michael Osterholm
Yoga with Adriene
SPONSOR LINK(S):
DanielleHamlin.com
Train your mind and your body with endurance training. Learn how this helps and also learn about 6 ways you can activate endurance training in YOUR workout on this episode.
Also, listen to the end and you could win a $25 gift card!
SHOW NOTES:
Sports Medicine - Lactate Threshold Concepts: How Valid Are They?
PersonalTrainerEdu.org - What is Endurance Training?
LiveStrong.com - Why Is Muscle Endurance Important?
Santa Cruz Core Fitness + Rehab - Top 8 Ways Endurance Training Strengthens the Mind
SPONSOR LINK(S):
DanielleHamlin.com
NASM Certified Trainer and founder of Gympire Danielle Hamlin joins us on this episode to talk about Power and Strength. Are they the same thing? Also, how can you train these skills?
Join us as we talk about training like an athlete - no matter who you are.
Also, learn how you can win a $25 gift card from noobs LIFT!
SHOW NOTES:
Danielle Hamlin on Instagram, Facebook, her website: DanielleHamlin.com.
SPONSOR LINK(S):
www.stitcher.com/premium
Promo code: NOOBSLIFT
This month, we're doing a four episode series focused on how to TRAIN LIKE AN ATHLETE. In this first round, we're covering speed, agility, and quickness, the difference between them, and how best to train these specific focuses in your gym routine.
Also, listen to the entire episode for a chance to WIN a $25 gift card!
SHOW NOTES:
Runner's World - 10 Health Benefits of Speed Training That Go Beyond Faster Times
Vertimax - Best Agility Training Workouts for High-Performance Athletes
Plant Co/op - The Benefits of SAQ Drills for Strength and Conditioning Athletes
Shape America - Collegiate Baseball Players with more optimal functional movement patterns demonstrate better athletic performance in speed and agility
NASM - Speed, Agility, and Quickness SAQ for You
ISSA - Speed and Agility - The How to for Everyday Athletes
Vertimax - 8 Best Agility Training Exercises
Runners World - 10 Health Benefits of Speed Training That Go beyond Faster Times
US National Library of Medicine - Long Distance Running and Knee Osteoarthritis - A Prospective Study
Dan Cardoza - 7 Checkpoint Kinetic Chain Assessment
SPONSOR LINK(S):
www.stitcher.com/premium
Promo code: NOOBSLIFT
AFAA Certified Personal Trainer and Orange Theory Fitness Coach Jennifer Ibeanusi joins us to talk about HIIT (High Intensity Interval Training.) We're talking all about what it is, who it's best for, and why you should give it a shot.
SHOW NOTES:
Jennifer Ibeanusi on Instagram
Garage Gym Power - High-Intensity Interval Training 101
Body Building - HIIT Training For Strength Athletes: Do It Without Losing Gains
NerdFitness - 3 HIIT Workouts for Beginners: Start Interval Training and Sprint Running!
Shredded Sports Science - BURN FAT: HIIT or Steady State Cardio
BMJ Journals - Is Interval Training the Magic Bullet for Fat Loss?
SPONSOR LINK(S):
www.stitcher.com/premium
Promo code: NOOBSLIFT
Sleep. Did you know how much and how well you sleep affects your ability to exercise? Did you know your sleeping position can affect your gains?
Learn about how to sleep well and correctly on Episode 27.
SHOW NOTES:
ATHLEAN - X - 8 Sleeping Habits KILLING Your Gains (Video)
Sleep.org - How Sleep Adds Muscle
steemit - Sleeping Habits Which Kill Your Gains
NewScientist - One bad night's sleep can make you put on fat and lose muscle mass
SPONSOR LINK(S):
BusyGuyFit.com
Ever wanted to find that someone special at the gym? What's the etiquette in striking up a conversation at the gym? Couples - do you follow gym etiquette when working out together?
Join us today as we answer all those questions and more!
SHOW NOTES:
Correct Opinions with Trey Kennedy podcast
Psychology Today - 5 Reasons Why Couples Who Sweat Together Stay Together
SPONSOR LINK(S):
BusyGuyFit.com
Personal Trainer and Nutrition Specialist David Elliott joins us to talk Supplements. What are they? How do I use them effectively? Which protein powder should I buy? Should I get into Creatine? Am I too young for fiber supplements?
We talk about all this and more in Episode 25!
SHOW NOTES:
TeensHealth - Sports Supplements
NCCIH - Bodybuilding
HighSnobiety - 7 Workout Supplements That Actually Work
David Elliott on Facebook
BusyGuyFit.com
SPONSOR LINK(S):
www.stitcher.com/premium
Promo code: NOOBSLIFT
What are calories? Is the Keto diet healthy? Should we have cheat days? What are the essentials to dieting? What is the Whole30? Is the carnivore diet for you? Are there any "bad" foods that everyone should avoid?
We're talking about all these hot button topics and more with nutrition specialist and certified personal trainer David Elliott.
SHOW NOTES:
David Elliott on Facebook
BusyGuyFit.com
SPONSOR LINK(S):
www.stitcher.com/premium
Promo code: NOOBSLIFT
We're coming up on the time that most people start messing up their New Year's Resolutions. Well, we don't want you down in the dumps just because of some Winter Blues. Today we're giving you tips to stay motivated as well as some scientific facts about exercise and the results on your motivation.
SHOW NOTES:
Exercise.com - How Does Exercise Increase Energy?
Psychology Today - The Truth About Motivation: Push, Pull and Death
Forbes - Four Steps to Salvage Your Broken New Year's Resolutions
IHRSA - 5 Things That Will Help Your Gym Member Stick to Their Exercise Habits
SPONSOR LINK(S):
www.stitcher.com/premium
Promo code: NOOBSLIFT
If you're trying to gain muscle, you've probably heard about heavy lifting days and the benefits of lifting heavy weights. Today we're talking about why you should do heavy days, when you should do them, and how to keep yourself safe while doing them.
To our female listeners - don't worry, we didn't forget you. There are benefits for everyone in lifting heavy weights. So don't miss Heavyweights if you want ideas on keeping this workout thing going!
SHOW NOTES:
Healthline - 7 Reasons Why I LIft Heavy (And You Should Too)
STRONGLIFTS - StrongLifts 5x5: Get Stronger Lifting Weights 3x/Week
NerdFitness - How Many Sets and Reps Should I Do? (Building the Correct Workout Plan)
StyleCraze - 15 Benefits of Lifting Weights For Women - A Beginner's Guide
Men's Health - Want to Lift Heavier? Follow These 5 Tips
Healthline - What is muscular hypertrophy?
SPONSOR LINK(S):
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Promo code: NOOBSLIFT
Today we're talking about goals vs. resolutions. Why you need tangible goals and how New Year's Resolutions should be just the beginning of what you're capable of.
Happy Season 2 from Sam and Kyle!
SHOW NOTES:
NEDA – Goals vs. Resolutions: what’s the difference
SPONSOR LINK(S):
www.stitcher.com/premium
Promo code: NOOBSLIFT
Take a breath from your regular workout plan and shake things up from time to time. If you don't give your brain a chance to try new things, you might lose your drive.
A body in motion will remain in motion. But make sure you keep that motion interesting.
SHOW NOTES:
Reddit.com - Is it wrong to go into the gym without a plan?
Red Bull - Chaos Training: the best gym workout you've never heard of
NerdFitness - How to Build Your Own Workout Routine: Plans, Schedules, and Exercises
Muscle and Strength - How to Structure a Workout Routine
SPONSOR LINK(S):
www.stitcher.com/premium
Promo code: NOOBSLIFT
The Holidays are happening! Let's talk about what we want for Christmas.
Today we're covering the positives of rewarding yourself in small and big ways. We're also going through a list of products and services we recommend for anyone seriously or casually interested in exercise.
SHOW NOTES:
Patrick Dunlap on Instagram
DailyBurn.com - 4 Scientifically Proven Ways to Motivate Yourself to Work Out
Healthline - 16 Ways to Motivate Yourself to Lose Weight
No such thing as working out too hard? Think again. Sometimes you can put too much weight on the bar as well as your schedule. Today we're talking about being smart and balanced in exercise and life.
SHOW NOTES:
Precor - 7 Signs to Tell If You're Overtraining
Femina - 10 Scary Side Effects of Over Exercising
Breaking Muscle - Repeat After Me: There Is No Such Thing as Overtraining
Muscle Secrets - How to do a Clean and Press Exercise
MUG GIVEAWAY:
www.bit.ly/2019noobsLIFTmug
SPONSOR LINK(S):
www.stitcher.com/premium
Promo code: NOOBSLIFT
There are some serious mental, physical, and spiritual benefits of taking a hike/walking in nature. Today we're going off the beaten path with some facts about taking a step outside of the metropolis.
SHOW NOTES:
Florence Williams - The Nature Fix (Amazon)
National Geographic - Call to the Wild
WebMD - How Hiking is Good for Body and Mind
MUG GIVEAWAY:
www.bit.ly/2019noobsLIFTmug
SPONSOR LINK(S):
www.stitcher.com/premium
Promo code: NOOBSLIFT
Sure we’re skinny guys. That doesn’t mean cardio isn’t just as important as everything else we do.
Today we’re talking about cardio: why you need it, how to tailor it to you, and fun ways to get it in if you don’t enjoy it.
SHOW NOTES:
PopSugar Fitness – The Fastest Ways to Melt Away Pounds
Men’s Journal – What Is A Superset and Why Should I Do It?
Bony to Beastly - The Skinny Guy’s Guide to Cardio (While Bulking)
SPONSOR LINK(S):
www.stitcher.com/premium
Promo code: NOOBSLIFT
Since it's Thanksgiving week, we thought it would be appropriate to talk about how what you eat matters.
We're not going to get into the nitty gritty of dieting but rather talk about how you can be intentional about what you put into your body. You especially don't want to miss this episode because we have a surprise appearance by a friend of noobs LIFT who joins by surprise.
And we totally planned ahead for the holiday...obviously.
SHOW NOTES:
Joe Rogan Experience - Chris Kresser
Lift Learn Grow - 3 Reasons Cheat Meals Are Bad for You (& What To Do Instead)
healthline - What Are Cheat Days and Meals?
National Eating Disorders Association - Recognizing and Resisting Diet Culture
SPONSOR LINK(S):
www.stitcher.com/premium
Promo code: NOOBSLIFT
Kindness is contagious. But even if you're the nicest person in the world, you may not know some of the unwritten rules at the gym. So we're talking about the basics of Gym Ethics today.
SHOW NOTES:
NerdFitness - Gim Etiquette 101: Don't Break These 29 Unwritten Rules
Muscle&Fitness.com - 20 Unwritten Gym Rules You Must Follow
SPONSOR LINK(S):
www.stitcher.com/premium
Promo code: NOOBSLIFT
Part V: It's the end of our Fall Expert Series. We're wrapping up this series with snippets from each episode that we liked and we hope you will too.
SHOW NOTES:
6 Pack Ab Challenge - Once a Week Until January 1, 2020
Part IV - Our friend Monse joins us to talk about depression and how to combat it.
Monse has worked with victims of drunk driving and has extensive knowledge in the area of mental health.
Your mind is key to exercise. If you're not taking care of it, you could suffer physically, emotionally, and mentally.
SHOW NOTES:
The Seven Principles of Making Marriage Work
Headspace
Calm
National Association of Free and Charitable Clinics
Harvard Health Publishing - The no-drug approach to mild depression
WebMD - Exercise and Depression
WebMD - Questions and Answers About Winter Depression
World Health Organization - Depression
Part III - USA Weightlifting Coach Colten Parsell joins us to talk about the dangers of bad form and how you can make your form better.
Form effects literally every type of work out you can do - whether you're using weights or not. So learn with us about the ins and outs of good form.
Show Notes:
Colten Parsell on Instagram and Facebook
Muscle and Fitness – 10 Most Common Exercise Form Mistakes
NFPT – Importance of Proper Form When Strength Training
Part II - Exercise Science Guru Chris Vanbuskirks joins us to talk about...well, Exercise science. It's a thing and it's needed. Did you ever wonder which muscles you use for what or which muscles you're working out when you do a specific exercise? We did too. We're talking about all that and more on this episode.
Show Notes:
Chris Vanbuskirk on Instagram and Facebook.
Muscle and Fitness – 4 Essential Tips to Build the Perfect Workout Program
Men’s Journal – How to Build a Workout Routine
He and She Eat Clean - 5 Reasons Why You Need A Fitness Plan
Part I - Certified Personal Trainer and Nutrition Expert David Elliot joins us on this first episode of our Expert Series. David specializes in building personalized workouts for people - regardless of their need and situation.
We're talking about how you can build a home workout, the challenges associated with it, and why it might be for you.
SHOW NOTES:
David Elliott on Facebook
BusyGuyFit.com
WebMD – No Gym Required: How to Get Fit at Home
Real Simple - How to Start Working Out (If You Basically Haven't Moved in Ages)
We're kicking off a 5 week series of subject matter experts on fitness and health.
Tune in every week for a new expert who is definitely not a noob.
Yep. You heard right. Rest is super important to getting fit, and the consequences of NOT resting can pretty severely effect your gains.
SHOW NOTES:
Fitbit Blog – 6 Reasons Why Rest Days Are Important
Sleep.org - How Sleep Adds Muscle
12 Minute Athlete - How to Take an Active Rest Day
Built Lean - Use Active Rest Between Exercises Can Make a BIG Difference
"Tequila" Audition for America's Got Talent
Working out can be hazardous. If you lift too much, you're in danger of hurting yourself in so many ways. Today we talk about how to protect yourself at the gym by knowing yourself better.
SHOW NOTES:
Jonathan Ludwikowski - Instagram @jonathand_another_thing
BodyBuilding.com - 10 Mistakes Beginners Make
AZCentral - Consequences of Lifting Too Heavily
Part 2 - We talk about how to focus on different muscle groups, how to make your fitness plan fit into your schedule, and whether the "never being sore" methodology actually works.
SHOW NOTES:
Joe Rogan - How To Workout Smarter
Baby Shark Ab Challenge
Sam's Workout Plan - 60 Days to Fit
Part I - We cover finding workout plans in general, how to weed through all of them to find the right one for you, and how to go about focusing on various muscle groups.
SHOW NOTES:
Huffpost - 6 Questions To Help You Find Your Ideal Exercise Program
Body Kinetics - High Reps vs. Low Reps: Which Is Better?
Shape.com - How to Create Your Own Muscle-Building Workout Plan
Nerd Fitness - How to Build Your Own Workout Routine
MuscleAndFitness.com
BodyBuilding.com
Do you ever feel a little lost at your gym? You're not alone. Today we're taking you on a tour of the gym. Knowing more means training better so we're going to talk about how you can get to know your gym like the back of your hand.
Show notes:
WebMD: 6 Health Risks to Avoid at the Gym
Baby Shark Ab Challenge
We all need support to keep on keeping on. Today we're talking about the what, why, and how of accountability.
Get you an accountabilibuddy.
SHOW NOTES:
Weight Watchers: How a Workout Buddy Can Help You Lose
Strength in Numbers: The Importance of Fitness Buddies
Sam's Workout Plan: 60 Days to Fit
The best way to start going to the gym is to plan for it. Today we're covering the importance of gym plans, how to start a gym plan, and tips on maintaining your gym activity after you pick it up.
SHOW NOTES:
- Mayo Clinic - Exercise: 7 benefits of regular physical activity
- The 5 Elements of the 5 Second Rule
- Motivation: Push vs. Pull
- Why Eating Right and Gym Motivation is Mental
- The Zac Efron Workout
- “Nothing in the world is worth having or worth doing unless it means effort, pain, difficulty.” - Theodore Roosevelt
Today, we talk about the dangers of gym anxiety and how to overcome it.
No matter who you are, it's natural to feel out of place at the gym. In this episode, we talk about tips to battle just this feeling.
SHOW NOTES:
The Nature Fix by Florence Williams
Cleared Hot Podcast with former Navy Seal, Andy Stumpf
Free Audiobooks through Librivox
ADAA Report on Anxiety
A blogger's 7 tips for battling gym anxiety
Fitness company Precor's Tips for Anxiety