3 Tips to Get in Shape Fast After Quarantine
Did you gain the quarantine 15? A lot of us came out of lockdown with some extra weight, after months without a regular fitness routine and plenty of stress eating. Whether that...
Did you gain the quarantine 15?
A lot of us came out of lockdown with some extra weight, after months without a regular fitness routine and plenty of stress eating. Whether that was then or it's now, here are some quick fitness tips to help you get in shape and stay in shape.
We'll cover these 3 tips:
1. Set a goal
Start with a big goal supported by smaller ones. For example, "I want to lose 10 pounds" is an achievable big goal. How do you get there? By setting smaller goals, like "I want to lose 1 pound a week," you can picture exactly how you'll reach the bigger one.
2. Compound exercises and HIIT
Focus your workouts on compound lifts like deadlifts, squats, bench press and pull-ups. These are efficient because they work multiple muscles at the same time. The deadlift, for example, works your glutes, legs, back, shoulders, arms and core. Compound moves burn a lot of energy, and building muscle helps you stay strong and keep your metabolism up as you lose weight.
Add high-intensity interval training (HIIT) or metabolic conditioning (METCON) for a time-efficient boost. A meta-analysis found HIIT improved body composition about as much as steady cardio, in roughly 40% less time.1
Try this HIIT workout: air squats, push-ups, plyo lunges, bear crawls, inchworms, shoulder taps and v-ups. Do 40 seconds of work and 20 seconds of rest for each exercise, moving straight from one to the next. Rest 1 to 3 minutes at the end of each round, and do 3 rounds.
3. Accountability partners matter
We're all human, and starting a new routine is hard. A workout partner who holds you accountable and motivates you not to skip is a big help, especially in the beginning. Find someone who will challenge you and whose coaching you'll genuinely accept. That could be a partner, coworker, trainer or family member. You don't have to do this alone!
Bonus tips
Buy a new outfit!
New outfit. New feel. New goals. New you!
Get some vitamin D
Vitamin D plays a role in muscle function, and your skin makes it in sunlight. Get outside! If you think you might be low, ask your doctor about a blood test.
Grocery shop
Time to ditch the snack stash and stock up on fruits and vegetables.
Sources 1
Numbers in the article link to these sources.
