Lifting Qs

022. The Truth About Taking Time Off: Detraining Demystified

In this episode of the Lifting Qs podcast, Coach Quinn discusses the concept of detraining and its effects on strength, muscle, and mental health. Drawing from both his personal experience with a bicep injury and relevant research, he addresses common misconceptions about losing gains during periods of time off from training. Coach Q emphasizes that significant losses in strength and muscle mass do not occur as quickly as many fear, particularly for those with a solid training foundation. He outlines key strategies for maintaining strength and muscle during breaks, such as mental visualization techniques, isometric exercises, and proper nutrition. Additionally, he highlights the importance of a positive psychological approach, including reframing time off as strategic recovery and maintaining a fitness mindset. The episode aims to provide lifters with practical advice to navigate periods of detraining while staying physically and mentally prepared to return to training.
 
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00:00 Introduction: The Fear of Detraining
 
00:23 Welcome to the Lifting Qs Podcast
 
01:08 Understanding Detraining: Misconceptions and Realities
 
02:49 Strength: The Three-Part Process
 
04:15 Defining Detraining: What It Really Means
 
08:04 Strategies to Maintain Strength During Detraining
 
13:11 Muscle Mass: The Reality of Loss and Maintenance
 
20:06 Nutritional Strategies During Detraining
 
27:26 The Power of Intention: Psychological and Mental Approach
 
34:08 Taking Action: Minimum Steps to Maintain Fitness
 
37:36 Conclusion and Recap

021. Transforming Fat Loss: The Power of Strength Training

Welcome back to the Lifting Qs podcast, hosted by Coach Quinn from Fifth Power Fitness. In this episode, Coach Q shares updates on his recovery journey from a recent bicep surgery and explains the multi-faceted benefits of strength training, emphasizing its role in fat loss. He delves into the five powers of fitness: strength, muscle, nutrition, intention, and action, and how they can help you reach your fitness goals. Coach Q discusses how strength training not only builds muscle and improves metabolism but can also serve as an effective fat-burning tool. He explains the hormonal benefits, metabolic flexibility, and long-term health advantages of resistance training. Additionally, Coach Q provides practical tips on nutrition, meal prepping, and maintaining discipline to sustain your fitness journey, regardless of life's challenges. Tune in to learn how to transform your body and harness the full potential of strength training for fat loss and overall health.
Links:
FREE Ebook: https://www.fifthpowerfitness.com/ebook-download
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00:00 Introduction and Podcast Updates
01:56 The Five Powers of Fitness
02:43 Strength Training as a Fat Loss Tool
03:59 The Science Behind Strength Training and Fat Loss
08:43 Hormonal Benefits of Strength Training
11:15 Metabolic Flexibility and Strength Training
14:15 Building Muscle for Better Health
21:28 Combining Strength Training and Cardio
23:36 Sticking to Nutrition Plans During Injury
24:17 Sticking to Nutrition During Travel and Injury
24:40 Adjusting Meal Portions and Hydration
26:15 Consistency and the 80/20 Rule
28:21 Meal Preparation Tips
29:10 Daily Diet Breakdown
32:50 Planning and Discipline
37:05 Long-Term Goals and Intentions
41:37 Taking Action and Staying Motivated
44:43 Conclusion and Final Thoughts

020. March Madness Fitness Showdown

 In this episode of the Lifting Q's podcast by Fifth Power Fitness, Coach Quinn, aka Coach Q, explores how the energy and determination of March Madness can translate into fitness. He delves into the 'Five Powers of Fitness'—strength, muscle, nutrition, intention, and action—explaining how each contributes to achieving fitness goals. Coach Q breaks down his 'Elite 8' exercises for both strength and muscle building, highlighting key movements like the barbell back squat, deadlift, hack squat, and machine shoulder press. For nutrition, he identifies eight staple foods including chicken breast, nonfat Greek yogurt, and berries that support a balanced, effective diet. Emphasizing the importance of setting daily intentions and taking actionable steps, Coach Q motivates listeners to push a bit harder every day. Listeners are encouraged to debate and discuss their thoughts on the exercise and nutrition picks, contributing to the interactive and supportive community fostered by Fifth Power Fitness.
00:00 Introduction and Building Momentum
00:30 Welcome to the Lifting Q's Podcast
00:45 March Madness and Fitness
02:13 The Five Powers of Fitness
03:00 Strength: The First Power
03:58 Muscle: The Second Power
05:08 Nutrition: The Third Power
05:44 Intention: The Fourth Power
07:11 Action: The Fifth Power
07:53 Podcast Structure and March Madness Connection
09:36 Elite Eight Movements for Strength
23:05 Underdog Exercises for Strength
33:32 Machine Shoulder Press for Front Delts
34:19 Dumbbell Low Incline Press for Chest
35:37 Wide Grip Cable Row for Back
36:18 Overhead Tricep Extension
37:09 Cable Lateral Raise for Shoulders
38:44 Hypertrophy Underdogs
43:22 Top 8 Staple Foods for Nutrition
52:26 Underdog Foods to Watch
58:00 Setting Daily Intentions
01:02:05 Taking Action for Success

019. Overcoming Setbacks and Building a Stronger You

In this comeback episode of the Lifting Qs Podcast, hosted by Coach Quinto Hood, the founder of Fifth Power Fitness, listeners are updated on the hiatus and re-launch of the podcast. Quinto shares his recent experiences, including founding his online coaching business, achievements in powerlifting competitions, and personal growth in strength training. He details his training methodologies, the successes at various meets, and struggles with injuries, including a significant bicep tear. Despite the challenges, Quinto emphasizes the importance of setting goals, adapting to circumstances, and continually striving to improve. He encourages listeners to check out Fifth Power Fitness for free guides, newsletters, and more fitness content.
 
00:00 Welcome Back to the Lifting Qs Podcast
00:10 Introducing Fifth Power Fitness
01:20 About Coach Q
02:44 Recap of Recent Powerlifting Meets
04:08 Training Strategies and Progress
06:26 Preparing for the Arnold Classic
22:18 Injury and Recovery
24:24 Refocusing and Moving Forward
32:08 Conclusion and Future Plans

018. Training Through Pain & Injury - Coach Brandon Person

Whenever we talk about strength training, pain & injury always seem to come up. Mostly, the misconception that training is inherently dangerous. I have Coach Brandon Person back on the podcast to bust this myth and tell you how to use strength training to improve pain and overcome injury! If anyone knows this, it's Coach B. Go back and listen to his story and what he has overcome personally back in episode 7!

017. How to Build A Proper Bulk

The fitness industry is obsessed with weight loss. You don't have to look hard to find fit pros who will tell you how important it is and how to lose weight. It leads us to believe that we must constantly restrict calories and be terrified of seeing the number on the scale increase! We can't prioritize building muscle with this mentality. With this intense focus on weight loss, we also don't have enough good info on how to bulk properly! This leads to dirty bulking, putting on too much and never spending the time needed to gain muscle. Let's stop that! Learn how to bulk PROPERLY and prioritize your muscle gain on this episode on the Lifting Qs podcast!

016. Strength Training is as Essential as Brushing Your Teeth

If I told you that there is just 1 thing you need to do to completely change your life and improve your health, would you believe me? It wouldn't matter what you weigh, how you ate, how many steps you got, this ONE THING GUARANTEES you'll be healthier! Are you in, yet!? Cool, it's lifting weights! Dive into this podcast and learn the benefits of strength training and why you should make it as routine as brushing your teeth for your health! Regardless of your physique or performance goals, some form of strength and muscle is essential for your health. Lifting weights is the only way we get this done in modern society!

015. Powerlifting Prep Program

Ever wonder how a powerlifter really trains and sets up a program!? It's gotta be more than just Squat, Bench, Deadlift right!? Well right! Let me take you through how I built my program going into my 12-week powerlifting meet prep! Whether you want to be a powerlifter, or just REALLY FREAKING STRONG, this podcast is for you. And if nothing else, you get a totally free program out of it! If you like this podcast, don't forget to like, rate, and subscribe. Follow @coachq_fitness for more content and to DM me your Lifting Qs!

014. Exercise Selection & Variation - Does Muscle Confusion Cause Growth!?

Have you heard that you have to "confuse" the muscles or "shock" the body for it to adapt and grow? If you've heard this it could lead to you trying to do a million different exercises and change them every week! That sounds ridiculous because it is! Let's take down this myth and figure out how to choose exercises based on our goals, how often to "switch it up", and stick around to the end and I'll do this part for you and give you a full strength and hypertrophy program!

013. Time Efficient Training - What to do when you don't have time to train!

What's the biggest barrier to us reaching our fitness goals!? Time. I hear it time and time again. "I don't have time to get to the gym" or "Life gets in the way and my workout gets pushed" or whatever excuse comes with it. I say excuse because we don't need to train anywhere near as much as we think or have been told! We can utilize different programming and training methods to be more efficient in our training and get more in less time!
Find out all the details on this episode of the Lifting Qs podcast! Follow me @coachq_fitness on Instagram and send me your thoughts on this topic and any questions you have!