For some of us staying at home is hard while for introverts is just what they need but, we can all use and take advantage of the situation and develop some healthy habits that will carry on for the rest of our lives. Those healthy habits will help us maintain optimal health, lose weight, get in shape and maintain a lean physique while enjoying life.
You may have followed different weight loss programs wanting to lose weight, I´m sure you´ve worked so hard but for any reason you didn´t get the results you were expecting or you were not able to maintain those results. Let me tell you something, it´s not your fault, the fitness industry do not mention the truth about weight loss and they sell you fast, quick and easy results that do not focus on what matters and are actually not thinking about your health and the food industry makes it harder for you by selling you tones of unhealthy, highly processed foods.
Improving your health and getting in amazing shape doesn´t need to be that difficult, you don´t need to follow strict low-calorie diets and spend hours in the gym. It´s simple and you can enjoy life, so what we´re going to do is use this time in a productive way, I´ll share with you some tips and steps you can take to improve your health and lose weight, on this post we´re going to talk about food and exercise only to keep it simple and short but remember that the 5 principles of fitness are important so may want to read other posts from our site to learn how your sleep, stress and your mindset also play an important role.
You do not need to go to a gym to have a great workout and build and amazing physique, our goal is to improve body composition, you want to gain lean muscle mass and lose body fat so that you get a great looking body. You need to get stronger through resistance exercises and add some cardio to burn fat and maintain a low percentage of body fat, when you combine both you also get all the benefits for overall health.
Resistance is resistance, it can come from barbells, dumbbells or other equipment but it can also come from your own bodyweight you only need to make every exercise challenging to trigger strength and muscle growth. With bodyweight exercises you can start with the most basic movements like wall push ups, knee push ups and build to a more challenging level like one arm push ups or one arm push ups with feet elevated.
You need to add some cardiovascular activity to help you burn fat a little faster, since you can´t get out of your home you can do some jump rope, dancing, kickboxing. Find an activity you can do at home and that you enjoy, if you have an elliptical or bicycle use it.
Here is a workout program that you can do or use as a guide:
|Workout A – Lower body||Workout B – Upper body|
|Squats – pistol squats 6 – 8 reps||Pull ups – One are pull ups 6– 8 reps|
|Step ups 6 – 8 reps||Push ups – One arm push ups 6 – 8 reps|
|One leg deadlift 6 – 8 reps||Pike push ups – Handstand push ups 6 – 8 reps|
|Glute bridges 10 reps||Chin ups – One are chin ups 6 – 8 reps|
|Knee ups – Leg raises 10 – 12 reps||Dips – Weighted dips 6 – 8 reps|
|Calf raises 10 – 12 reps||Back bridges|
Squat is the simple version and pistol squat is a harder version of the same exercise, push ups is the basic level but you can go easier like knee push ups or more challenging like one arm push ups, do the one the matches your level. Do 3 to 4 sets of each exercise.
Do workout A on Monday, then workout B on Tuesday, on Wednesday do some cardio activity at home, on Thursday workout A and Friday workout B, on Saturday and Sunday do some cardio activity again. For cardio try to keep the workouts around 20 minutes long of moderate intensity.
Food is an important part of any weight loss program but during this time we need to keep it simple, our body needs protein, healthy fats and fiber so you´ll be focusing on those foods that also keep you full for longer and if you want to take it to another level you can try intermittent fasting which gives you so many benefits for overall health.
This is what I recommend, you can have 3 meals per day, or if you want to try intermittent fasting then having 2 meals a day in and 8 hour period is the best option, you can have breakfast and lunch or lunch and dinner, you got to decide what works best for you 😊. If you want to learn more about intermittent fasting click here.
I´m sure you´ve gone to a store in the last days and you found some items or products completely sold out. In situations like the one we´re living most people tend to buy a lot of unhealthy, highly processed products this is good for one reason, if you focus on health and nutrition you can still find some groceries available. You need to be aware of what you buy and how much, consider that this is global so think about other people and try to buy what you need and maybe a little more so that we all get what we need.
Here´s a list of the foods you can buy:
Nuts, sedes, nut butters, meats (beaf, chicken, fish, salmon) stock on your refrigerator or freezer, eggs, yogurt, nut milks, almond and coconut flour, frozen vegetables and frozen fruits, olive oil, coconut oil, spices, sea salt, dark chocolate (al least 70% cacao), oats, rice, legumes, canned fish like tuna*, some processed meats*, water, coffee, tea.
Consider that there are some products that last longer than others, you can buy some fresh veggies and fruits for the first days. Also consider that some processed foods contain sugars, unhealthy fats, vegetable oils and other unhealthy ingredients so look for the ones that contain less of this unhealthy stuff.
Now, you need to be creative and mix and match all the ingredients, if you only have 2 meals a day you don´t need to think about food 5 times a day or 3 times and 2 snacks, having 2 meals a day will lower your stress, if you are not use to intermittent fasting you can have 3 meals a day, breakfast, lunch and dinner but try to skip the snacks.
Drink water and make sure you stay hydrated; you can have coffee and tea just avoid them at noon especially coffee because it can impact negatively your sleep.
This guide will help you start your fitness journey and make some changes to your habits that will help you improve your health and lose weight. In future posts I´ll share with you how you can still have your favorite foods and snacks so don´t forget to follow us on social media and you can also leave all your comments and questions on our Facebook and Twitter account.
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