The COVID-19 pandemic has been tough on us all, but that doesn’t mean that we should forgo all our healthy habits and become couch potatoes. Because after all, a fitness lifestyle doesn’t stop just because the gyms are closed or because you’re supposed to stay at home.
In fact, there are many ways you can retain that beautiful physique you’ve been sculpting for so long, while staying mentally healthy as well. And, if you approach today’s topic right, you might even take your fitness lifestyle further than ever before without even having to leave the house.
Exercising and sticking to the right diet plan are two of the most constructive and rewarding things you can do at home, and today, we are giving you the recipe to do it right. Here are the essential at-home fitness and diet tips that will keep you in shape.
1. Don’t reach out for unhealthy food sources
First things first, it’s important to remind ourselves that self-isolation is not an excuse to abandon our clean eating habits. Unfortunately, it can be all too easy to start indulging in those unhealthy cravings, and the worst part is that this begins oh so innocently. A chocolate bar here and a piece of cheesecake there can lead you to completely succumb to the effects of calorie-dense yet nutritionally empty foods.
Before you know it, you’re hooked on two bags of chips a day plus sweets simply because you’re bored, and Netflix just keeps on playing those episodes one after the other.
Don’t worry, though, because if you stick to regular exercise, eating healthy will be easier. Here are a couple of key pointers to keep your diet on the right track, though:
- Eliminate all junk food from your home.
- Just don’t buy any junk food. When you feel like ordering something you shouldn’t, quickly open a delivery tab with healthy foods.
- Stick to home cooked meals. This way, you can control the ingredients and the portions, and the cooking process itself is deeply satisfying.
- Keep your nutrition on point with a couple of strategic supplements like vitamins and minerals, as well as protein.
- Use your family’s support system to stay away from unhealthy foods. Remind your loved ones to eat healthy and have them remind you of that as well, and you’ll be just fine.
2. Keep your workouts short & intense
When it comes to working out, there is no reason to go easy on yourself just because you don’t have a bunch of gym equipment available. Many a time, we tend to think that there is no way to get a good workout with limited equipment, which is far from the truth.
The key is to keep your workouts consistent and to work out in regular intervals, which will also help you beat the isolation blues. Also, aim to maximize the intensity of your workouts while keeping them short. A good way to do this is to switch to HIIT (High Intensity Interval Training) during your time in self-isolation.
Here are a couple of ideas to get you started:
- Opt for a circuit-style training method, going through multiple exercises within a circuit.
- Do the whole circuit three to four times depending on your exercise selection and level of fitness.
- Put a timer on your workout and aim to finish it as quickly as you can. This will make you work harder and elevate your cardio exertion.
- Mix and match strength training with your cardio exercises to get the best of both worlds.
- Choose complementary exercises. Don’t do a bunch of push-up variations in sequence, instead, do push-ups then banded rows, then jumping jacks, then some form of pushups again. Repeat in the same style.
3. Keep your workouts short & intense
One of the most important things to keep in mind while in self-isolation is that you must not neglect your protein intake. As an active individual, you know how important protein is for sculpting a strong, healthy body, but getting enough protein every day can be a challenge.
When you were able to exercise and move about, getting protein in might have been easier, but during isolation you might find yourself eating less and less every day. Be sure to remind yourself to eat a protein rich diet, and consider adding plant protein supplements to your routine to avoid excess calories, fillers, and added sugars that will just add unwanted fat to your physique.
Keep in mind that supplementation is not a substitution for a healthy diet, and you should use supplements to complement your already healthy approach to nutrition. Getting enough protein will ensure you retain your hard-earned muscle, and that you keep building a lean body during this period.
4. Follow a live work out on social media
Another big challenge that makes active people become couch potatoes during self-isolation is simply the lack of motivation, as well as the lack of ideas. It can be difficult to keep yourself interested in working out, even if you were able to work out outdoors, when you’re limited to the floor and couple of resistance bands, after all.
However, a good way to avoid this problem is follow your favorite fitness influencers on social media and YouTube, and join their live workouts. Almost every fitness guru out there worth their salt are organizing live workouts every day for their followers and fans, so just hop on their live stream to get a great guided workout in for free.
This is also a great way to keep yourself accountable by scheduling their live streams into your digital calendar.
5. Stretching is also important
Last but not least, don’t forget about the importance of stretching. When you’re done working out, you’re probably thinking that you’re free to enjoy some rest and relaxation, but instead of going straight to the couch, make sure to do some healthy stretching.
Here are a few pointers to keep you accountable and make you stretch the right way:
- Time your stretching and do it for no less than ten minutes every day.
- Make sure to stretch even if you didn’t work out that day.
- Start from the top and work your way to the bottom, making sure to stretch every part of your body.
- Hold the stretch on each side for at least 30 seconds.
- Don’t force your body to go too far, listen to what your muscles are telling you and keep light tension on the area. If you stretch too far, you might hurt yourself, so take it easy and be patient.
Conclusion:
Staying fit and healthy while in self-isolation might seem like a challenge, but it doesn’t have to be if you take a calculated approach. Use these simple tips to get an amazing workout every day, keep your diet on point, and take your fitness lifestyle even further without leaving the house.
