After reflecting on the condition we find ourselves due to this lockdown, I decided to write this post I titled;

HOW NOT TO GET FAT IN THIS LOCKDOWN

You are probably worried about this right? Since we have been asked to stay home, all we do now is eat and sleep, how can you ensure you don’t add more weight to the ones you are trying to reduce? And what can you do to reduce the weight you already added?

I’m sure these thoughts have been on your mind. If am not mistaken, some people have noticed increase in weight and this is causing worries, no need to worry. I will be dropping some points that if followed religiously, would help you keep in shape and reduce some of the weights that have been added.

If you want to be true to yourself, this is the best time to reduce some weight because there is no work to keep you from exercising, you have all the time you need to exercise you, but the opposite?

Lack of Discipline

Yeah, that’s true. It’s true that this lockdown was unexpected and no one thought it would last this long, but it’s already a months now and counting. In all of those times have you come up with a routine that you would apply to help you reduce weight?  Guess the answer is no.  So what have you been doing during this lockdown? Different instagram /Facebook challenge right? Where has that gotten you? I may be sounding hard, but we have to be true to ourselves. Your indiscipline is not helping you and you have to do something about it.

It’s not too late to start, you can make up your mind this minute that you want to lose weight during this lockdown and if you are true to yourself, you may be sharing your success story in few months time.

The first thing you have to do is come up with an diet plan, I know some of us eat when we are bored and now that we are on lockdown without any reasonable work on our hands that’s like almost every seconds, which means that you are eating every seconds.

What does that mean for your weight? Yeah, you already know the answer. So coming up with an eating plan is the only solution, you don’t have to starve yourself but you also do not have to eat like a baby. The eating plan just has to consist of the food you will eat in the morning, afternoon and at night. You may eat anything during that time, but after that time, no more food again. Anytime you feel hungry, you drink water only. Below few steps.

• Include foods which you like and are easily available. Having said that it should have quality macros (proteins, carbs, fat).

• Don’t starve yourself as most of us believe eating less will increase weight loss rapidly. Although it works for some but have serious side effects too. For instant your metabolism will significantly decrease which in turn reduces the rate of fat loss.

• Always prefer unprocessed food. I have maintained a shredded physique keeping these facts in mind and expenses in track. Sharing some breakfast meals

The Next Thing We Have To Do Is Sweat

You need to sweat but since you are at home lying down and chatting, how do you get yourself to sweat? The Simple way is through exercising, I’m sure the only exercise some of you have done during this lockdown is walking from your room to the kitchen and back, but things are about to change.

I will need you to get your phone and download this app “lose weight app for women” for the females and “lose weight for men” for the males. You can get it on Google play. Follow the instructions below, do it first thing every morning and last thing every night, come back after one week and share your testimony. Here is some Workout routine once you have sorted your diet then it becomes relatively easy to make a good progress. I’ll highlight the workout routine.

• Weight lifting and cardio will give a solid foundation to reduce fat rapidly. If you are working 5 days a week then you should include cardio at least 3 days after you finish weight lifting.

• Always prefer compound exercises as it will hit more than one muscle group which in turn forces to burn more calories. Squats, Overhead press, Deadlight, Thrusters, are some of great examples. You can read my other answers for full routine as mentioning here will unnecessarily duplicate the content.

• Preworkout meal – Eat some carbs and protein 1 hour prior to workout. If you don’t have time then a protein shake with banana is ideal.

• Post workout meal- Again similar to your preworkout, you have to consume proteins and carbs within 1 hour at least after you finish workout. It’s not super necessary to gut down protein shake as you finish your last set.

Conclusion, Body-weight workout is the best and effective way to exercise while at home, especially in this situation.