Just because you can’t access the gym, doesn’t mean you can’t get an effective workout in–right from home!
#1 – Simulate weights with whatever you’ve got at home
Water bottles, canned goods, milk jugs or anything similar could work. You could also use chairs or a backpack that would fill with books or else.
It is important that you integrate some weight lifting in your program as it has been proved to be very efficient when it comes to loosing fat and keeping your shape without the hustle of going for an hour run.
Strength training helps build muscle mass, which burns more calories at rest than fat mass (read: helps you lose weight faster!)
A study from the Harvard School of Public Health compared those who spent 20 minutes a day:
- Weight training VERSUS
- Performing cardio
Those who spent 20 minutes a day weight lifting gained less abdominal fat over 12 years!
#2 – Incorporate compound movements to hit more muscles at once
Compound exercises like burpees are going to be your best friends during this period.
For those unaware, compound exercises recruit multiple muscle groups and two or more joints at once.
Examples include lunges, squats, and push-ups.
Because these help you get more done in less time, they’re great for increasing overall muscle mass–helping you burn more calories, even in the long run.
So, to make the most of the time you put into your home workout, you should aim for compound moves to take up 70% – 80% of your workout.
#3 – Use ‘Time Under Tension’ (TUT) for greater gains
Just so you know, TUT refers to how long a muscle is under load or strain during a set.
Now, the higher a muscle's TUT, the greater its growth stimulus is. So, how do you go about increasing the tension? There’s really nothing complicated about it.
All you have to do is lifter slower for longer.
Focus on the eccentric phase (aka lowering phase) of each rep, taking 5 – 6 seconds to lower the weight, and then 3 – 4 seconds to lift it.
You can do the same with compound exercises, as an example get down slowly while during your squats and get back in position very quickly, in a more explosive way.
#4 – Isometric training
Best suited for this period of confinement. Isometric exercises consist of contracting the muscles for a certain period of time without changing the length.
It is not a question of performing any movement during the contraction but, rather, of keeping the muscle contracted and immobile.
Isometric work is easy to set up and it is accessible to everyone, whatever their level. Working with isometry is a great way to progress in bodybuilding since it allows you to develop muscle tension 10% greater than a conventional concentric contraction.
Examples include the plank and side bridge as well as the wall sit and many yoga poses such as chair and tree poses.
#5 – Recovery is key
When it comes to building muscle, it's time you spend recovering when the magic really happens.
Your body needs days off to recover, repair, and rest.
Without them, you miss out on the muscle-making magic and risk overtraining if you get on the mat every day of the week
So, do plan for 2 – 3 days of active recovery days weekly. Some activities to consider include:
- Gentle stretching
- A brisk walk around the neighborhood
I hope you did find something interesting to improve your work out during these difficult times. Do not hesitate to reach out if you need any additional information.
Stay safe & fit,