07/19/2024
💪🏻 Lift. The. Weights. 💪🏻
The most frequent “excuse” I hear when it comes to exercise is - I don’t have time. My answer is always 20 minutes is better than no minutes. The truth is our bodies were meant to move. The key 🔑 to longevity, strength, bone health, balance, posture, mobility, decreased injuries/falls, and true active aging is STRENGTH Training 💪🏻. So I encourage you to set aside 20 minutes 3-4 times a week and lift some weights. 💪🏻💪🏻💪🏻
I have consistently been lifting heavy again since 2022. I workout 5-6 days a week for 30-40 minutes. I practice progressive overload. I do the same lifts/exercises for 4-6 weeks - each week trying to lift a little heavier with the same exercises.
My schedule looks like this:
Monday - Back & Biceps
Tuesday - Legs Heavy
Wednesday - Chest & Triceps
Thursday - Extra Cardio & Core
Friday - Legs & Shoulders
Saturday - Cardio & Core (or a makeup day if I missed a day).
🔑 I warm up for 10 minutes on a cardio machine. I do 2-3 exercises for each muscle group. I lift heavy and I don’t rest much in between. Then I stretch and get on with my day. Usually I’m done in under 40 minutes. I don’t carry my phone and I don’t answer calls or texts unless they are urgent. I don’t always “feel” like going to the gym but I go anyway and most days I’m glad I do. When I’m really crunched for time I workout in the garage.
🔑I practice intermittent fasting for 14-16 hours 5-6 days a week.
🔑I try to get 100 grams of protein a day. I actually need more like 130 grams but I will keep trying. I don’t track or weigh my food but I do track my protein intake.
🔑 I eat complex carbs with minimal gluten (for my thyroid issues), fruits and vegetables. My gluten free carbs/sides are more potatoe, corn, or rice based. My bloodwork and joints feel better when I stay away from bread, pasta, cookies, and processed wheat carbs.
You don’t have to lift heavy - I do because I have been at this a long time and I know I see better results with heavier weights. But, the biggest reason I’ve seen results and changes in my body is because of consistency. Find a time that works for you and schedule your workout into your day.
Find a class or workout you enjoy. If you need some help, don’t know where to start, or just some encouragement/motivation - let me know. I offer personal training in person and online - I have a few spots open this summer. I also have online workouts on my website and I’ve added a few workouts for FREE on YouTube. Let me know if you want the links.
