5 reasons you're not seeing results // progressive overload, nutrition & more
Fun and Gains
Brittany Lupton
5 • 926 Ratings
🗓️ 10 November 2021
⏱️ 40 minutes
🧾️ Download transcript
Summary
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
Follow Britt
insta // @_brittanylupton
youtube // Brittany Lupton
tiktok // brittanylupton
Contact Us
[email protected]
Transcript
Click on a timestamp to play from that location
| 0:00.0 | Today's podcast is sponsored by Wonderful Pistachios. |
| 0:04.0 | Where Delicious Meets Nutricious |
| 0:06.0 | In The Snack The Packs A Real Protein Punch. |
| 0:08.0 | Wonderful Pistachios is one of the highest protein nuts out there |
| 0:11.0 | and each one-ounce serving has six grams of |
| 0:14.0 | protein giving you over 10% of your daily value. It is no secret how much I love |
| 0:18.6 | pistachios. I love pistachios. It is part of identity and honestly there are so many fantastic |
| 0:25.3 | flavors. My personal favorite is the wonderful pistachios no salt. Has a little blue emblem |
| 0:30.2 | on it for the bag. So delicious. I know others love the roasted and |
| 0:34.4 | salted even lightly salted. There's a sweet chili that's good, a salt and |
| 0:38.3 | pepper. There are so many options and you can have them in the shell or no shell. |
| 0:44.0 | Cracking each pistachio open one at a time. |
| 0:47.0 | Yes, wonderful pistachios is the only exception I make for playing with my food. |
| 0:51.0 | It is fun and protein all in one bite. |
| 0:53.6 | Go ahead and visit wonderful pistachios.com to learn more or pick up a bag at your local store. |
| 0:59.4 | Let's get to Cracken and let's get to snackin. |
| 1:02.0 | Welcome to the Fun and Games Podcast. to Kraken and let's get to snack in. |
| 1:07.6 | Welcome to the Fun and Games podcast. I'm your host Brittany L Upton and let the games begin. |
| 1:15.0 | What's up you guys? up you guys welcome back to another episode of the Fun and Gaines |
| 1:18.3 | podcast. I hope you all are having a fantastic Wednesday. Today's episode is just going to be me. |
| 1:25.0 | You and me, it's my very first solo episode. |
| 1:28.0 | There will be no guest today. |
... |
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