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Fun and Gains

5 reasons you're not seeing results // progressive overload, nutrition & more

Description

If the fun & gains have been feeling non-existent in the gym, then this week's episode was made for Y O U. Britt is back with the what, why & how of progressive overload. Get ready to chat one-on-one about how to apply reps, sets, weight, rest, time under tension, nutrition & consistency for success.

*disclaimer: this solo episode has a 99.99% chance of getting you unstuck from a plateau, and may result in you making serious gains over the next 4 weeks*

Timestamps:

00:30 first F&G #solo show
00:36 5 reasons why you might not be seeing results
00:50 weekly recap
00:55 vinny’s birthday party
2:30 what to do when you’re hitting a plateau

2:50 tip #1 - PROGRESSIVE OVERLOAD
04:30 increase your weight
07:20 how to find the right weight for you
08:40 increase your reps
10:40 decrease your rest periods
12:10 do more work in the same amount of time
12:18 increasing your sets
13:55 increase your frequency
15:30 extending past technical failure

16:10 tip #2 - TIME UNDER TENSION
17:35 slow + controlled
18:12 breathing + movement pattern
18:35 pause squats
20:05 bicep curls

21:27 tip #3 - TRACK NUTRITION FOR EDUCATION
21:45 britt’s approach + learn about what you are consuming
25:43 tips to increase protein intake
26:55 meal ideas
28:35 how to meal plan

29:20 tip #4 - DO NOT CHEAT YOURSELF + FINISH ALL REPS
30:07 get back on the horse
30:37 keep your promises to yourself

31:07 tip #5 - STAY CONSISTENT
31:40 give it some time
31:55 don’t get mad if...
33:05 you will see growth

34:20 guidance, motivation + education
34:40 sending love
35:30 keep going
35:50 comment + DM the podcast

YouTube vids:

Week of workouts:
https://youtu.be/sedCYV7Xknk

Meal plan & grocery shop w/ me:
https://youtu.be/ghwoSYej3eE

My fitness journey:
https://youtu.be/ulqafyeEKqk

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

Contact Us
hello@funandgainspodcast.com