5 WAYS TO SPEED UP PROGRESS | Krissy Cela

Summary

In 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

00:00

💪 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.

05:01

📈 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.

Keywords

💡Progressive Overload

Progressive overload is a training principle that emphasizes the gradual increase of stress placed upon the body during exercise to achieve continuous improvements in strength and muscle size. In the video, Chrissy emphasizes the importance of this principle for achieving desired results, stating that without it, one cannot expect to see progress, and she provides examples of how to apply it, such as increasing weights, intensity, and volume in workouts.

💡Sustainable Fitness

Sustainable fitness refers to a long-term approach to health and exercise that focuses on maintaining a routine that can be continued over time without leading to burnout or injury. Chrissy mentions that she does not promote quick fixes and instead encourages finding a sustainable way to improve one's fitness level, which aligns with the video's theme of gradual and consistent progress.

💡Structured Program

A structured program in the context of fitness refers to a well-organized plan that outlines specific exercises, sets, reps, and progressions over time. Chrissy suggests that having a structured program can save time and lead to quicker progress because it provides clear guidelines on what to do and when, which is essential for consistency and effectiveness in a fitness journey.

💡Accountability

Accountability in a fitness context means being responsible for one's actions and decisions, often with the help of external support or tracking. Chrissy introduces a '60 Days for Strong' challenge to encourage viewers to stay accountable for 60 days, sharing their progress on social media, which can help maintain motivation and consistency.

💡Overtraining

Overtraining occurs when an individual engages in excessive exercise without sufficient recovery time, leading to a decline in performance and potential injury. Chrissy warns against overtraining by suggesting that muscles need time to recover and replenish, and she recommends listening to one's body and incorporating deload weeks into a training program.

💡Consistency

Consistency in the video refers to the regular practice of a fitness routine without fail. Chrissy points out that while consistency is key, it should not lead to complacency. She advises viewers to avoid getting stuck in a comfort zone and to continuously challenge themselves with new exercises and variations to maximize progression.

💡Complacency

Complacency in the context of the video is the state of being too self-satisfied and not challenging oneself enough. Chrissy uses the term to describe a situation where one might be consistent with their workouts but not pushing themselves to improve, which can hinder progress. She encourages viewers to step out of their comfort zones to avoid complacency.

💡Nutrition

Nutrition is the study of the food and nutrients that are necessary for the body to function properly. In the video, Chrissy highlights the importance of proper nutrition for fitness progress, mentioning her past under-eating habits and the need to replenish muscles with adequate post-workout meals. She stresses the importance of energy intake for supporting a fitness journey.

💡Deload Week

A deload week is a period of reduced training intensity and volume, typically incorporated into a training program to allow for recovery and prevention of overtraining. Chrissy suggests giving oneself a deload week every 8 to 10 weeks to rest and recover, which is built into her 'Strong' program as a way to ensure sustainable progress.

💡Evolve You App

The Evolve You App is a tool mentioned by Chrissy that provides fitness programs and resources to help users achieve their goals. She discusses its features, such as world-class trainers and structured programs, which are designed to guide users through their fitness journey with proper planning and accountability.

💡Post-Workout Meal

A post-workout meal is a nutrient-rich meal consumed after exercise to aid in muscle recovery and replenishment. Chrissy discusses the importance of having a post-workout meal to support fitness progress, sharing that she used to neglect this aspect, which hindered her gains. She provides recipes as examples of what to include in a 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