5 WAYS TO SPEED UP PROGRESS | Krissy Cela
Summary
TLDRIn this YouTube video, Chrissy Trailer emphasizes the importance of a sustainable fitness approach over quick fixes. She shares five tips to enhance gym progress, including following a structured program, participating in the 60 Days for Strong challenge for accountability, applying progressive overload, avoiding overtraining, and pushing beyond comfort zones. Nutrition is also highlighted as a key factor, with Chrissy advising on consistent eating habits to support muscle recovery and growth. The video encourages viewers to embrace their fitness journey at their own pace.
Takeaways
- 🏋️♀️ Consistency is key: Stick to a structured program to see progress in the gym.
- 🚫 Avoid quick fixes: Sustainable progress requires more than just cutting out food groups or excessive cardio.
- 📝 Importance of a program: A set program provides structure, consistency, and helps in applying progressive overload.
- 🔄 Progressive Overload: Increase intensity in your workouts to see continuous improvement, but be mindful of not overdoing it.
- 🔄 Overtraining: Listen to your body and avoid overtraining by incorporating deload weeks to allow for recovery.
- 🔄 Consistency vs. Complacency: Consistency is important, but it shouldn't lead to complacency; push yourself out of your comfort zone.
- 🍽 Nutrition matters: Proper nutrition is crucial for energy and muscle recovery; avoid undereating and ensure consistent meals.
- 📈 Accountability challenge: Participate in the 60-day challenge to stay accountable and potentially win a life-changing giveaway.
- 🔄 Variation in workouts: Introduce different variations of exercises to avoid complacency and stimulate muscle growth.
- 🍲 Post-workout meals: Ensure you have a post-workout meal to replenish energy and aid muscle recovery.
- 👀 Listen to your body: Be attentive to your body's signals for rest and recovery to prevent overtraining and ensure progress.
Q & A
What is the main theme of Chrissy's YouTube video?
-The main theme of Chrissy's video is to provide tips on how to speed up progress in the gym sustainably, without promoting quick fixes.
What does Chrissy advise against in terms of fitness routines?
-Chrissy advises against quick fixes, excessive cardio for quick results, and cutting out food groups just to get abs, as these are unsustainable practices.
Why did Chrissy create the Evolve you app?
-Chrissy created the Evolve you app to provide women with a structured program they can follow anywhere, helping them achieve their fitness goals with consistency and progressive overload.
What is the significance of having a structured fitness program?
-A structured fitness program is important because it provides consistency, allows for progressive overload, and helps apply principles that lead to desired results.
What is the '60 days for strong' challenge about?
-The '60 days for strong' challenge is about staying accountable for 60 days by following a set program and sharing the journey on social media, with the chance to win a life-changing giveaway.
How does Chrissy define progressive overload?
-Progressive overload, according to Chrissy, is making workouts more intense as you progress, which can be achieved by increasing weights, intensity, tension, volume, or incorporating training techniques like supersets.
What is the potential issue with overtraining?
-Overtraining can lead to muscle fatigue, hindering progress because muscles need time to recover and replenish.
What advice does Chrissy give to avoid complacency in a fitness routine?
-Chrissy advises to get out of the comfort zone, challenge oneself with different variations of exercises, and focus on technical failure to avoid complacency.
Why is nutrition important in the context of Chrissy's video?
-Nutrition is crucial as it provides the energy and nutrients needed for muscle recovery and growth, which are essential for consistent progress in fitness.
What was Chrissy's past issue with nutrition?
-In the past, Chrissy had issues with under-eating, fearing a full plate of food, which she now recognizes as detrimental to her fitness progress.
What does Chrissy suggest regarding post-workout meals?
-Chrissy suggests the importance of having post-workout meals to replenish energy and nourish muscles, something she used to neglect.
How can someone join the Evolve you app and start a program?
-One can join the Evolve you app by downloading it, choosing a program, and giving it a try for seven days, with the option to continue or discontinue based on personal preference.
Outlines
💪 Embracing a Sustainable Fitness Journey
Chrissy Trailer emphasizes the importance of a sustainable approach to fitness, rejecting quick fixes and unsustainable methods. She shares her personal experience with extreme cardio and restrictive diets, advocating for a lifestyle that elevates all aspects of life. Chrissy introduces the 'Evolve you' app and the '60 days for strong' challenge, encouraging viewers to stay accountable and consistent with a structured fitness program. She believes that having a clear plan from the start can save time and lead to quicker progress, but also acknowledges the value of self-discovery during her own journey.
📈 The Significance of Progressive Overload
Chrissy explains the concept of progressive overload as a critical principle for achieving desired fitness results. She stresses that simply moving the body is not enough; intensity, weights, volume, and other training elements must be increased over time to challenge the body and stimulate growth. Chrissy warns against misinformation and the dangers of overtraining, suggesting that viewers incorporate time under tension, volume training, and supersets to effectively overload their workouts. She also provides a link to a guide on progressive overload for further understanding.
🚶♀️ Avoiding Overtraining and Listening to Your Body
The video script addresses the risk of overtraining, which can hinder progress by causing excessive fatigue and inadequate recovery time. Chrissy advises listeners to pay attention to their body's signals and to incorporate deload weeks into their training regimen to allow for rest and recovery. She also mentions the inclusion of deload weeks in her 'strong' program, advocating for a balanced approach to long-term fitness goals rather than seeking short-term fixes.
🔄 Breaking the Complacency Cycle in Training
Chrissy discusses the potential issue of complacency in a fitness routine, where consistency can lead to stagnation if not accompanied by challenges and variety. She suggests that individuals should push themselves out of their comfort zones, experiment with different exercises and variations, and focus on technical failure to stimulate progress. The emphasis is on maintaining consistency while also seeking discomfort to ensure continuous improvement.
🍽️ The Role of Nutrition in Fitness Progression
Nutrition is highlighted as a vital component of fitness progression, with Chrissy sharing her past experiences of under-eating and the negative impact it had on her progress. She encourages viewers to focus on the quality and quantity of their food intake, emphasizing the importance of post-workout meals for muscle replenishment. Chrissy also touches on the psychological aspects of food, advocating for a balanced approach that includes enjoyable and nourishing meals as part of a daily routine.
Mindmap
Keywords
💡Progressive Overload
💡Sustainable Fitness
💡Structured Program
💡Accountability
💡Overtraining
💡Consistency
💡Complacency
💡Nutrition
💡Deload Week
💡Evolve You App
💡Post-Workout Meal
Highlights
Chrissy emphasizes the importance of avoiding quick fixes and promoting sustainable fitness practices.
She shares her personal journey, including past mistakes like excessive cardio and poor eating habits.
Chrissy introduces the 'Evolve you' app, a tool to help find structured fitness programs.
The significance of having a structured program for consistency and progressive overload is discussed.
She introduces the '60 days for strong' challenge to promote accountability and consistency.
The concept of progressive overload is explained, focusing on making workouts more intense over time.
Chrissy warns against the dangers of overtraining and the importance of recovery and rest.
She advises on the need to listen to the body and incorporate deload weeks into training routines.
The risk of complacency in a fitness routine and the need to challenge oneself is highlighted.
Chrissy encourages trying new variations of exercises to avoid getting stuck in a comfort zone.
The role of nutrition in fitness progress, including the importance of adequate intake, is discussed.
She shares her past issues with under-eating and how it affected her fitness progress.
Chrissy stresses the importance of post-workout meals for muscle replenishment.
She provides two post-workout recipe suggestions for viewers to try.
The video concludes with a reminder that everyone's fitness journey is unique and should be approached at one's own pace.
Chrissy invites viewers to join the 'Evolve you' app for a seven-day trial and to give structured programs a try.
Transcripts
welcome back to another YouTube video
it's your girl here Chrissy trailer and
in today's YouTube video we're going to
speak about how you can speed up your
progress in the gym fantar we don't do
that here we don't think about quick
fixes and quick results if you're new to
the channel if you've never met me
before I do not promote don't condone
we'll never accept quick fixes I was the
girl that was depleting myself to
private myself hating who I was doing
excessive amounts of cardio and by the
way I have nothing against someone doing
cardio but if you're going to do it only
to see a quick fixed result and it's
unsustainable and you're cutting out
food group just to get abs please just
stop because I want to help you find a
more sustainable way that's going to
elevate your life in every aspect of
your life now the reason I wanted to do
this video is because I believe these
five tips I'm going to give you are
really going to help you along your
fitness journey so whether you apply
them today or whenever you're ready just
refer back to this video and remember to
always leave a thumbs up it goes a long
way so if you find it helpful leave it
there and comment down below let's go
now I say this with a pinch of salt but
because whilst I'm very very grateful
for spending two to three years kind of
learning and evolving in my own way I do
think if I had a set program and a set
plan at the beginning of my journey I
would have saved two to three years of
maybe like faffing about and again I say
that with a pinch of salt because in
those two or three years I found out a
lot about myself however had I had a set
structured program and plan to follow I
would have made probably quicker
progress and the reason being is because
you're structured something's in front
of you for you to follow you know what
you're doing when you're doing it how
you're doing it and that is exactly why
I built the Evolve you app with the team
that I have that is exactly why we
introduced world-class trainers the
reason being is because I just wanted
women to have a program that they could
start they can go in the gym or at home
on holiday wherever and just know
exactly what they're doing to help them
achieve their goals why is the program
so important the correct program help
you progressively overload it will give
you structure consistency and also you
will start applying principle if you're
just going to the gym and doing random
workouts you've seen online whilst I'm
happy you're moving your body really not
going to help you progress because you
need to apply consistency and
Progressive overload in order for you to
see those desired results that you want
to see so please get yourself a program
with the set goal that you have in mind
and stick to that program as best as you
can it leads me on to something else I
want to share with you that I'm actually
really excited for and I think it's
really going to help you stay consistent
we have a challenge called 60 days for
strong and the whole concept around it
is we just want you to stay accountable
for 60 days I'm not saying working out
every single day just for 60 days stay
accountable share your journey on
Instagram share your journey on Facebook
with us tag me in your stories send me
DMs I don't care but just tell me that
you're doing the challenge and the way
you can do it is download the app set
yourself a program from one of my strong
programs you can do strong Express you
can do lower body you can do any type of
strong program and for 60 days you're
going to try and stick to that program I
don't care what transformation you have
whether it's physical or showing me what
weights you've progressed with or mental
progression I'm going to pick one lucky
winner and that winner is going to have
a life-changing giveaway I'll pop it
here because it's absolutely incredible
and I wish I had this giveaway so come
and join set yourself a program set
yourself a challenge it's just 60 days
and it can completely change your life
tip number two is applying the
principles of progressive overload I
cannot stress enough how it doesn't
matter how many times you move your body
if you are not applying Progressive
overload you will not see the results
that you want to see Progressive loads
in a nutshell is making things more
intense as your journey progresses so
you can do so with weights that you lift
you can do so with intensity tension
volume training weights there's only so
much weight you can lift for example
right now I am about let's say 62 kg and
squatting my maximum squat is 110 kg now
if I was always just adding weights
adding weights I'd be able to at 62 kg
lith 300 kg back squat that is going to
be impossible there's only so much
weight you can lift and progress to
without enhancing and what I mean
enhancing we know what we mean there so
just be careful the information that
you're getting from the people that
you're getting okay that's all I'm going
to say so there's other elements of
progressive overload you can intensify
your workouts by incorporating time
under tension volume training superset
triceps these are all going to help you
progressively overload and test and
challenge your body in a different way
I'll also insert this video here I
provided you a simple guide to
Progressive overload and really broke
everything down so I hope this video
helps check it out number three you
could be overdoing it there is such
thing as overly training and overly
doing it to the point where you're
actually making less progress then more
progress for example if you're training
your legs every single day just expect
your glutes to grow you are not going to
see the progress that you require the
reason being is because your muscles
could be overly fatigued and they
haven't had enough time to recover and
replenish my advice for you to be is to
listen to your body if you feel overly
fatigued give yourself a deload week
I've applied deload weeks in my strong
program as well so you don't need to
think about it but anywhere between 8 to
10 weeks give yourself a week off where
your rest and recovering mobilizing
maybe doing some gentle cardio maybe
applying some yoga as well with really
great for strength training so please
make sure you're not overdoing it make
sure you're not over training and really
listen to what your body is requesting
this is about having a long-term Journey
not a short-term Quick Fix number four
you could be consistent but you could
also be complacent so what does that
mean you could be coming to the gym you
could be having yourself a routine you
could be squatting on a Monday on a
Wednesday and you have a set structure
program but you could be getting overly
complacent you could be just stuck in
your comfort zone so you're not
challenging yourself enough you're not
getting out of your comfort zone you're
also not exploring with different
variation yes a squad is a squat but
it's how you do it and what you apply to
it is what's going to help you maximize
that progression so for example if I'm
training and I've been doing the same
weights and doing the same variation of
a squat for six months yes I've been
consistent but I've also been highly
complacent so my recommendation would be
to focus on getting out of your comfort
zone and pushing yourself to a level
that maybe makes you feel a little bit
uncomfortable so that is focusing on
maybe working out to technical failure
that is focusing more on Progressive
overload applying different principles
on how you're training and also also
different variation yes a squat is a
squat but you could add a different
variation to it you could do low bar you
could do high bar you could do a front
squat you could add elevated heels just
trying something new to challenge
yourself in a different capacity because
again consistency doesn't always mean
greatness so apply consistency but also
challenge yourself within that
consistency the fifth point is nutrition
nutrition is a topic in itself so I can
do a video about this at a later date if
you'd want me to but the thing I did is
I was under eaten actually when I look
back at my what I in a days back in the
day I notice I actually was not eating
enough and I thought it was enough so I
want you to focus on what you're eating
and how often you're eating I used to be
so terrified of a plate of food in front
of me so the point where I used to go to
restaurants and eat half of the meal it
got really bad and I'm sorry if that
triggers anyone but I just want to make
it really clear that food is energy it's
a source of energy it's not calories our
evil calorie count yeah okay if your
goal is very specific this is maybe
doesn't apply to you but if you're
looking for a consistent Journey with
progression I cannot stress enough how
much you need that energy source and how
much you need to replenish your muscles
that's why focus on what you're eating
are you replenishing your muscles with a
post-workout meal after your workout for
a long time I never used to have a
post-workout shape I never used to have
a post workout meal and I just
completely depleted the progress I could
have made I'm going to pop two post
workout recipes here that you can
screenshot and try for conveniency but
also when it comes to nutrition I just
want you to understand that if you're
eating inconsistently and one day you
could be eating a lot one day you're not
eating a lot or whatever a lot looks
like to you it is going to damage your
progression so my advice would be keep
your meals consistent keep them easy and
apply them to your day-to-day life they
don't have to be complex they just need
to be something you enjoy something that
replenishes and nourishes you from
within so I really hope you found this
video useful and I really hope that you
just are reassured that it's a journey
and you've got it and you're just trying
your best because it can be very
overwhelming especially when you see
things online like I made progress in
three months I made all this progress in
three weeks and it's like whoa so just
remember you're in your own journey and
someone else's chapter 20 might not
compare to your chapter one two or five
so in your own Journey your own pace and
if you need a helping hand come and join
the Evolve you app download one of the
programs give it a go for seven days if
you don't like it get out of it if you
enjoy it stick to it but either way just
give something a go thank you so much
for watching leave a thumbs up I love
you always and forever and I'll see you
next time
thank you
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