The outbreak of the coronavirus pandemic has led all governments to enforce a compulsory lockdown. Citizens have been asked to stay at home and not socialise. All public places like shopping malls, restaurants, gyms, swimming pools, educational institutions, offices and markets have been asked to shut down except those who deal in essential items like food and medicines. People who are habituated to train regularly cannot visit the gym and have to stay put at home. This epidemic has allowed most people to develop a skill, learn cooking, spend time with their family, lose weight or gain six-pack abs. But there are a lot of issues around exercising at home. Most people think that gaining muscle and building abs can only be done in the gym, which is a myth. Working out at home is very useful and saves you a lot of cash, the only thing is that you will have to devote more time than you would do in the gym and the COVID-19 has given has enough of free time. People often complain that they are unable to follow their dreams or learn a skill that they admire due to the lack of time, but if you are unable to do those things now, you must accept that time was never a problem, it was discipline.
It’s all in the diet.
People tend to overlook the most critical component of a healthy lifestyle, diet. A healthy diet assures that your body will work better; it will help in growing muscle mass and repairing damaged tissues. The first thing to avoid is sugar and refined carbohydrates. If you want a well-sculpted body, you will have to reduce your fat percentage and increase your muscle mass. Your diet will need to have a mix of the right amount of protein, nutrients, vitamins and healthy carbs. Carbohydrates are of two types, simple and complex. Simple carbs are like energy bombs, they get digested quickly, and the body is unable to understand what should it do with so much energy, so it stores it like fat. Complex carbs, on the other hand, are filled with fibre and are slow to digest help you keep full for a long time. If you are looking to lose weight fast, you can opt for a fasting scheme like intermittent fasting or a keto diet. Without a healthy diet, it is impossible to have a good physique and a healthy lifestyle.
Exercises for getting a better physique at home
You must decide what do you want to achieve from your workout and set a goal. Know what to work on and create a schedule and diet accordingly. If you’re going to lose weight or fat and increase muscle mass, go for a healthy mix of cardio and resistance training. Divide the workout into three parts, the upper body, core and lower body. You can train each section two times each week and allow your body to rest for one day. Plus, you must also get the right workout gears like the best crossfit shoes, to take a step in the right direction.
Warm-up – It is vital to prepare your body for the upcoming workout so that you will be able to go through the physical exertion and your muscles will be ready for effort. There are different types of warm-up exercises, generally consisting of stretching the muscles and working the joints.
Upper body – The upper body consists of your chest, back, biceps, triceps and shoulders. The best way to work them efficiently is by using a variety of pushups. The popular ones consist of regular pushups, diamond pushups, archer pushups and T pushups. To make it more challenging, you can bring your hand closer to your waist and add weights simultaneously. This will tire your muscles very fast.
Core– The core consists of your abdominal muscles, obliques and lower lats. Some of the core exercises include planks, crunches, leg raises, butterfly crunches, Russian twists, and L sits. A good and stable core will help the body in maintaining balance and perform exercises like the human flag.
Lower body– Quads, hamstrings, glutes and calves are the muscle groups in your lower body. They get engaged in running, swimming, jogging and any cardio and intense exercise. To train the lower body, you can opt for activities like goblet squats, lateral lunge, glute bridge, hamstring curls and deadlifts.