I gotta tell you, for someone who completely understands the function and benefits of lifting weights, I sure do not like doing it! And I struggle here between two of my mantras…
If you dread it, don’t do it. Life is too short for stuff you don’t like.
And of course, the exact opposite:
It’s the exercises you hate the most, that you need the most.
I have surrendered to mantra #2 and I make an effort at least two times a week to do some strength training because I whole-heatedly believe it’s the best way to build a better body. I know it keeps me strong, healthy and injury free. And to be honest, it’s something I ALWAYS feel better about after I do it, so it’s got to be worth it, right? But after 40 years…I still dread it. So how do I make sure I get out there, get in the right workout and then make sure I get the benefits?
That’s what this post is designed to teach you…and if you stick with me all the way until the end…I’ve got an awesome giveaway for you too to help you get started on building a better body!
It’s a simple three step plan to build a better body…
- Get Started
Let’s break this down…
Step 1: Get Started
Oh the chitter-chatter and chasing of squirrels in your head when deciding the when, what and how of strength training! Here are my go-to strategies to make sure I, at the very least, get started:
- Don’t think about it. Ha! How’s that for mindset? Just get up and go. Why second guess it?
- Trick yourself. Think, “I don’t have to do a long workout, I just have to do A workout.” Once you get going, you might feel so good you do more.
- Make it social hour. When I’m really struggling, I’ll swap happy hour for a workout date. Be sure to schedule it with someone fun, someone you’re really looking forward to seeing.
- Create Rewards. I mean, in addition to building a better body, create other external rewards for achieving your weekly fitness goals. A new outfit, some time off, a massage or mani/pedi?
- Create Penalties. Depending on what motivates you, maybe a manicure is not appealing, but having to pay for your workout buddies next pair of shoes might be?
Step 2: Workout
Here you go. Now that you’re out and about, what the heck are you going to do? I’m a huge fan of classes so I don’t have to think and it gives me structure. But what if your schedule is wonky or you don’t have access or time to get to a group workout? Here’s what I like to call The Hundreds…and this gets me going every time!
The Hundreds Body Weight Workout
This is really easy to customize for your goals, you can do it anywhere, requires no special equipment (unless you have some and you want to use it) and you can do it whenever you find yourself with 10-60 minutes to spare! I like to do these as either 300, 400 or 500…strong days 600, depending on how much time I have for the day and it looks like this:
- 300: 100 each: push-ups, squats, crunches. I do them as a circuit in sets of either 4×25 or 5×20.
- 400: same as above, but I add one more exercise. Usually lunges.
- 500: same as above, but I add one more exercise. Usually triceps dips.
- 600: same as above, but I add one more exercise. Usually bicyle crunches.
I do try to vary the exercises and will throw in kettle bell swings, shoulder press, upright row, reverse flies, deadlifts, but those do require weights so I must be at the gym for those. Here’s your cheat sheet, Pin the heck of it!
But really, it can be that simple! Just 3-6 simple body weight movements and you will be happy-sore the next day. And you know what’s cool? You know you can stop after one or two rounds, but you’re so set on the 100, you probably won’t!
Step 3: Recover
This is something a lot of people do wrong. There are a few things you need to know here. Let’s start with the basic foundation of what we’re doing with strength training: we’re breaking down muscle tissue. That’s why it hurts. But your body is so smart, it will heal, and will heal stronger. Hence the larger muscles. Cool right? But there are two things you need to for this to work right:
Recover with Nutrition:
This includes protein and carbohydrates. And protein is kind of funny. It’s not about how much you eat, as much as how much your body will absorb. You could eat 200g of protein a day, but if you’re body does not need it, it won’t use it. When you strength train, your body needs the protein to repair the damaged tissue and is most susceptible to absorption within 20 minutes of finishing a workout.
If you workout first thing in the morning I love to whip up a simple egg scramble with veggies and black beans! It may sound like too much to do in the morning, but when you’re prepped and have the right ingredients, you can do it in like 5 minutes and it’s soooo easy! And worth it!
My Morning 5 Min Veggie Scramble
- 1/2 cup AllWhites 100% Liquid Egg Whites
- I Tbsp Olive or Coconut Oil
- 1/2 chopped Bell Pepper
- 1 cup chopped Spinach
- 1/4 cup cooked Beans or Grain
- 1/4 cup Greek Yogurt
- Salt and Pepper
Just heat the oil in a large skillet, add the peppers, cook for 1 minute. Add your spinach and beans or grain and cook for another minute. Add your egg whites and cook until opaque, season with salt and pepper. Top with Greek yogurt and you’re golden!
I use AllWhites® 100% liquid egg whites because the are convenient, fat-free, cholesterol-free and low-calorie source of lean protein. And let’s be real, not cracking eggs and separating yolks makes this whole thing much quicker and cleaner!
Nutrition: 300 calories, 16g fat, 20g protein and 4g fiber.
Recover with Rest:
Rest. This is the best part right? If your muscle tissue needs to heal to get stronger, you best give it some time. At least 24 hours, ideally 48. There is a fine line between consistency of habit and allowing for recovery. It’s still ok to exercise every day. In fact, I strongly recommend it, which is why it’s one of the 4 Universal Diet Truths of my Clean & Colorful Solution. But you don’t need to be crushing it with weights every day, you just need to be moving.
That’s it! That’s my 3 step simple plan for you to build a better body with strength training. It does not need to be scary, hard or overwhelming. It just needs to be something that challenges you, but is realistic enough for you to do regularly.
Giveaway to help you get going on your for building a better body!
This entire workout can be done with zero equipment, except a mat! AND — hydration is key. So AllWhites 100% liquid egg whites and I want you to have the right tools to get started and stay on track! Enter below, giveaway is open until next Friday the 21st!
Thank you to AllWhites 100% Liquid Egg Whites for sponsoring today’s post and giveaway! For more information and creative ways to use their convenient product, be sure to check them out on Facebook, Twitter, Instagram, or Pinterest.
This is a sponsored conversation written by me on behalf of AllWhites100% liquid egg whites. The opinions and text are all mine.