Date: April 13th, 2020
So governments shut down for us the various gyms and studios. Any of us who work out at home or in the gym will probably continue his/her regular workout routine.
But those who do not have the option to continue training as usual will have to find other solutions to how to preserve the results they have achieved.
As always, the main factor in our success in maintaining the process is nutrition.
70% 30% Remember? And so before we get into stress from training we have to think about nutrition and our overall strategy.
I Say Strategy, What Do You Mean?
One of the things we need to understand and take into consideration is that our level of training and quality of training is unlikely to be the same as the classic workout we are used to in the regular routine. After all, if we don't have the right equipment at home, it will be difficult for us to reach the same loads and intensity as in the gym.
Therefore, it is important to understand that during this period we will be relatively difficult to work on anything related to increasing muscle mass or improving strength, but we can maintain the existing results as well as continue the process of fat reduction, which will require some training changes, but it is entirely possible.
So First, Decide What The Goal Is In The Near Future
Increase muscle mass: difficult to impossible
Preserve muscle mass and maintain toning: No problem
Keep our diet habits and lose fat: No problem
Beyond that, if you are at home, in complete isolation routine or simply at home because it is not the time to start hanging out, it is very likely that the amount of calories you are wasting on a day is going down.
You walked less and burned less. This is one of the reasons why more people are gaining weight in the winter, we are less active than in the summer, sometimes by as less as 20%, which affects the caloric surplus and then the weight gain.
In addition, the more you are at home, the more you are at the refrigerator, more precisely the refrigerator is available to you and therefore your chance to snacks or eat beyond what you need, even greater.
So on the one hand we spend less calories because we are less active and on the other side we are more likely to get more calories because we are more exposed to temptations.
The biggest difficulty will be boredom / more temptations and cravings / less employment, so try to be as active and busy as possible (exercise / reading / family interaction / more…) and as the kitchen is their home center they will need to find another solution like living room, bedroom and more.
Spend More And Be Smart And Careful
Remember, try to be active to spend more calories, and be aware of the fact that you have to be more careful not to fall into any temptation in the fridge or on the table at home
(I admit, the fruit bowl and jugs of cookies made me hide them because of my terrible weakness).
So What About Nutrition
Do you have a custom menu? Don't worry, don't worry, don't make changes or start adding , just stick to it one by one, take advantage of the fact that you are able to prepare the food yourself, even try to measure the quantities if needed and make sure the food is made without sauces, oils and all kinds of extra spices that might add extra calories to us. You now have maximum control over what goes into your plate and this is an option to learn and understand how to maximize results. Quantity is critical and excess calorie also from healthy foods can eventually be stored as fat or at least follow the decline process.
Make sure you have available fluids, whether it's a jug or a bottle of water, tea or any other low-calories beverage that will be on you all the time or on the kitchen table, many times we confuse hunger with thirst, make sure you drink more and probably next time you just
"Look out for the refrigerator" and see at the bottle on the way.
Beyond that, be sure to eat vegetables at every meal, they are rich in dietary fiber and also fluids (about 80-90%) and they will serve a better sense of satiety and fullness. Regardless of the fact that vegetables are rich in vitamins and minerals such as Vitamin C that can strengthen and support the immune system.
Another "trick" to consider is chewing gum without sugar. This is one of the tips I give my trainers who cook and are in the kitchen and have a "taste my food" tendency.
Once we have gum in the mouth the amount of "tasting" drops significantly and so do the extra calories.
What About Training?
So we have a few options, who to this day have practiced at home or in a framework that continues to operate as usual during this period, simply earned. Just stick to your workout routine as usual.
For those who do not have a gym available, we make sure you have a number of selected half-hour workouts that work on your entire FULLBODY that you can perform to your level. Frequency of 3-4 workouts per week.
The above tips will help you maintain pulmonary endurance, caloric waste and maintaining a general workout load that will help you maintain existing results and even keep moving forward.
You can do it! Good Luck!
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