QUARANTINE WEIGHT-LOSS STEPWISE PLAN

So 2020 started and a lot of us had resolutions that included having a more healthier lifestyle. But currently with the covid-19 lockdown we find ourselves eating more and with little or no energy consuming activities we have gained a couple of pounds. Here you’ll some elementary steps that will help you looking and feeling healthy also on a plus side you’ll have some fun activities that will get you off your couch or zoom office.

  • STEP 1: Rehabilitate your fridge
    • Remember, we are what we eat. Take a walk to your fridge and kindly replace the stack of snacks and sugary drinks with fruits, vegetables, and whole foods examples are potatoes, lentil, oats, etc.
    • Start taking a half a gallon of water daily and work your way up slowly. Pretty easy right? Later i”ll share some pointers you can consider intergrating into your lifestyle.
weight-loss Dieting
  • .Step 2: Increasing your metabolic activity
    • Add a daily routine that involves you doing an outdoor activity example running, climbing up stairs, jumping rope, dancing etc. Whatever that gets your heart racing
    • I’ll advice you do this while rehabbing on your diet for a week. Now after a week or two you’re feeling better about yourself so let’s shift up gears a little bit.
  • Step 3: Conditioning
  • When weight-loss is involve conditioning is the key, and the best exercises for conditioning can be done with body weight. I breakdown conditioning into three sepereate forms for better understanding:
    •  Cardio; while they’re other forms of cardio running is by far the easiest go-to. You can choose between which of these two types of cardio:
      • Low intensity – long interval cardio an example involves, long distance running which mainly involves moderate and consistent pace running for at least 20 minutes. I recommend this for weight-loss.
      • High intensity – short interval cardio an example involves, running for a short period at your fastest pace and resting (walking) for twice the time and repeating the circuit for at least 5 sets.
weight-loss
  • High intensity – short interval excersises; More intense conditioning workouts is more effective for weight-loss as the body’s metabolic rate remains elevated long after the workout consequently the body continues to burn calories after the workout has ceased. Some of the benefits of high intensity – short intervals exercises are:
    • Requires less time to perform.
    • More effective for weight-loss.
    • Preserves strength and mass gain
    • some examples which are easy to perform; Burpees, bear crawl, crab walk, wood chopper( use any ball shaped object), split jumps, jump squats, jumping jack. These exercises are best done in a circuit i.e. one after another then rest at the end of the circuit. An example of a circuit will be

Set 1

Set 2

Set 3

Set 4

27 high knees

21 high knees

15 high knees

9 high knees

27 jump squats

21 jump squats

15 jump squats

9 jump squats

27 burpees

21 burpees

15 burpees

9 burpees

27 plank walk

21 plank walk

15 plank walk

9 plank walk

Rest 60 secs

Rest 45 secs

No Rest

Finally done
  • Intermittent fasting; Most of us eat dinner, and then a few hours later we go to sleep. In the morning, we wake up and eat again. This pattern of behavior does not give your body enough time to burn the calories you ate for dinner, which is where fasting comes in. Fasting requires you to postpone the “break of your fast” (also known as breakfast) to give your body enough time to utilize the calories you took in the night before, rather than storing them.
    • I recommend beginners start with 1 or 2 days a week, and work their way toward the recommended maximum of 5 days a week. Alternate your fasting so that you keep your metabolism guessing. For example: 2 days on, 1 day off and then 3 days on, 1 day off. I personally alternate between 16 hour and 18 hour fasts depending on how I feel.

Step 4: Feeding your body what it needs

  • The idea of ” healthy dieting” is emphasize everyday on social media basically it’s the first thing you hear someone tell you when having a fit body is involved.
weight-loss Dieting
  • You might have wondered what dieting really means. I’ll make it effortless for everyone’s understanding. Dieting is simply eating what your body needs to flourish.
  • We all have different body types but when it comes to weight-loss we can use the simple idea of calories burned from daily metabolism and other activities removed from calories gotten from the food we eat daily.
  • To fulfil our body needs it’s essential to understand the body’s nutritional requirements. This may involve knowing the macros your body needs to attain your desired goal and this varies with time based on the weight range so being flexible is essential.
  • Using a Calorie calculator you can know your daily food intake range.
  • i’ve added a chart that can be helpful for a quick estimate on how much calories you can aim to get.
  • Some recommended Diet for weight-loss include;
    • low carb diets
    • high protein diets
    • Banta diet
    • Mediterranean diet
    • Special recommendations include

 

 

  • Step 5: Quarantine Weight-loss Plan
    • Now that you’ve gone through the steps, the most important thing would be to have a plan that will direct you through 4-6 weeks.
    • My ideal plan for a beginner would be first week of running for at least 20 minutes/day
    • After a week of running and preparing on your diet. I will recommend:
      • 3 days intermittent fasting and cardio
      • 2 days of high intensity – short interval conditioning training
      • With these I am confident you’ll be more healthier and can be consitent towards achieving your goals.