We are all stuck at home due to the corona virus pandemic with boxsets and comfort foods offering a huge amount of temptation. Not to mention the stress working from home, making it easy to resort to stress eating and boredom snacking. This is a complete lifestyle shift that needs attention.
The fact is, after this quarantine you’re either going to be in worse shape, OR you could use this extra time off to make visible progress towards your personal health and wellness.
As a valued client you will have my full support with nutritional and exercise adjustments throughout this lifestyle shift. I would love to offer this support to everyone, but this is financially and legally impossible. The best I can do within my insurance scope is offer generalised advice. So, to help you I have 12 steps you can add to your daily pursue towards a fitter, healthier you.
12 Steps to Getting Lean while in Quarantine:
Step One: Do Some Burpees. Yes, I did say burpees. You can perform burpees safely at home. Incorporate a few minutes of burpees into your morning and evening routines to burn extra calories and tighten your core.
Here’s how to do a burpee: 1) Stand with feet shoulder width apart. 2) Drop to a squat with your hands on the ground. 3) Kick feet back (together or one at a time) while lowering into a push-up (on your knees) 4) Return to squat position. 5) Jump up with arms overhead.
Step Two: Reduce Sodium. Did you know that salt causes water retention? You have time now to pay attention to the sodium content of your food while you’re stuck at home. Limit salt intake by not eating packaged foods and by putting down the saltshaker.
Step Three: Pick Up A Weight. Challenging the muscles of your core with resistance is a proven way to create a tighter midsection. Since you’re stuck at home without exercise equipment, a large book is a wonderful tool to provide such resistance.
Hold the book with arms straight up in the air as you do crunches.
Step Four: Load Up On Fibre. Wonder how fibre could help you shed pounds and look great while in quarantine? It’s simple…
High fibre foods are nutritionally dense and low in calories. This means that you’ll feel full faster and with fewer calories, encouraging weight loss. Try these high fibre favourites: spinach, raspberries, pear (with skin), artichoke, peas, apples (with skin), broccoli, brussels sprouts, and carrots.
Step Five: Crank Out Some V-Sits. You can still enjoy your boxsets while doing this effective move. 1) Lie on your side with legs straight and hands behind your head. 2) Raise your arms and legs simultaneously, while exhaling and squeezing your obliques. 3) Repeat on the other side.
Step Six: Eat Lots Of Lean Protein. Don’t be afraid to eat when you are on the get-lean-in-quarantine plan. It is important that you are nourishing your body with quality, lean protein in order to shed fat.
Lean protein helps support muscle growth while controlling blood sugar, all important factors when it comes to a lean body. Good sources of protein include… chicken breast, ground turkey, egg whites, and grilled fish.
Step Seven: Do Some Isometric Press-ups. Now it’s time to target your upper body and abs, which are also a problem area for most. Traditional press-ups are tough and can result in poor posture once fatigue kicks in, so a focused effort is required.
Isometric press-ups are one of the most effective ways to strengthen your upper body. 1) From your knees or toes, face down on the floor with hands outside shoulder width. 2) Press up to top and hold for 5-10sec. 3) Inhale as you slowly lower your body back down and hold off the ground about 1 inch for 5 to 10sec.
Step Eight: Stop Eating Sugar. If you only did this step, and skipped all the rest, you would still lose weight and look better by the time quarantine is over. I can’t emphasise enough how quickly sugar converts into a soft layer of fat.
Yes, sugar tastes good, but indulging in it causes your body to store layers of fat. Enjoy fresh fruit, rather than refined sugar. Once you stop eating sugar your body will no longer crave it, so don’t give in to the initial cravings.
Step Nine: Do Some Mountain Climbers. Here’s an exercise that is intensely cardiovascular while also working your core and is easily performed at home. Add these to your routine to really whittle down your waistline while practising social distancing.
Here’s how to do a Mountain Climber: 1) Get into press-up position. 2) Exhale as you alternately drive your knees in toward your chest, keeping your back flat.
Step Ten: No Grains. Sure, I promote whole grains as part of a healthy diet, but during this lifestyle/ energy balance shift, its fine without them for a while. Even the heartiest wholegrain bread will encourage fat storage if you’re not as active, so put down the bread-basket.
Grains are full of insulin-spiking carbohydrates, the perfect combination for fattening you up. Learn to love grain-free meals that centre around lean meats and vegetables.
Step Eleven: Do Some Sprints. High intensity bursts of cardio are a proven way to burn away layers of fat, so incorporate sprints into your exercise routine. If you haven’t run for a while, take it easy as you start, and gradually increase the intensity of your sprints.
Run 60-90 second sprints in between resistance training sets to really kick your fat burning mechanism into high gear. This is also a great opportunity to get some fresh air and to get out of the house.
Step Twelve: Start A Professional Program. If the time is right for you and you feel you have been procrastinating for far too long, then now is the perfect time to reward your body and mind. Reply to this email for more info or a quick chat.