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Episode 23: Progressive Overload: What It Is, and How It Can Help You See the Results You Want on Your Fitness Journey

Aug 30, 2022
Progressive Overload: What it is, and how it can help you see the results you want on your fitness journey

LISTEN: Apple Podcast | Spotify

It’s frustrating when you feel like you’re putting in the work when it comes to your fitness, but you’re just not seeing the results you were hoping for (or you thought would have happened by now). This used to be me, and what changed the game for me was progressive overload. Whether this is something you’re very familiar with or not, I want to dive into it more today and help you understand why this is SO important for you to achieve your fitness goals.

When I was starting my own fitness journey, I wanted to look toned and strong. I didn't realize that that actually meant building muscle, gaining some weight, and actually getting bigger (like growing a booty and those kind of things). I just actually thought I wanted to look different, and to look strong; I wanted to have muscle tone, and abs.

I also didn't know how to get that, but obviously, I figured it was by working out. So I started doing (as I've mentioned before) Beachbody workouts-P90X specifically-and then Insanity by Beachbody. After that, I went into body building workouts, which led me to figuring out that progressive overload is actually what I need to be doing.

Progressive overload was what I needed (and what I was actually doing)-I just didn't know it yet.

In the beginning of my workout journey, I basically didn't know what I was doing, which is like many of you (and what I hear often from the ladies I work with). You may be feeling like you're doing a lot of things, but if you're not seeing the results that you want, it's time to do something different.

When I heard 'progressive overload', I also kept hearing "lift heavy, lift heavy", but I was afraid of getting bulky or looking manly. I now know this has way more to do with nutrition than weightlifting, but back then I was scared. Honestly, I would see other women with body types that I liked lifting super freaking heavy in the gym, loading up the barbell, and only doing a few reps. 

I liked their body, but for some reason, I thought if I were to get under a barbell and just like lift super heavy, I will start getting bulky, or I will look manly. I don't know where that came from, but eventually I went for it.

In today’s episode, I’m talking about:

  • How my personal fitness journey started, and how I came to learn about progressive overload
  • What progressive overload actually is (and why it really isn’t that complicated)
  • How I teach and train my ladies using the progressive overload method
  • Tips for starting and implementing progressive overload in your workouts

When you pick certain workouts to do (or if you're following a set program with a coach or trainer), you'll want to do them for about four months. After that, you'll take a month, and we'll do something different, and kind of mix it up for you and let your body rest (have a couple of 'deload' weeks). Your body is guessing again because it gets used to what you're putting it through, so we want to keep it guessing.

This is how that will technically look when you're building your workouts, and you want to keep things really, really simple. Also, if your macros are on point, you will be losing fat, gaining muscle, and your body will change drastically.

Progressive overload really is the only way to see your body composition change, and help you reach your fitness goals-I can’t stress that enough. It’s often overlooked, and it can be mentally challenging at times (especially when you’re first getting started), but it truly is worth it. 

Whatever type of workout program you’re doing (I recommend working with someone who knows what they’re doing of course), I can’t wait to hear how your body AND your mindset begin to change once you start implementing progressive overload!

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