Here’s some tips to keep yourself fit, strong and from putting on weight if you are now having to be less active:
1. KEEP ACTIVE – there’s no reason why you can’t go for a walk or a run, just keep your distance from others and you’ll be fine as the great outdoors is so open you’d be incredibly unlucky to catch the virus. We live in a place with lots of open space, fells etc. Make the most of them. You will feel amazing getting out and about and keeping active.
2. WORK OUT AT HOME. If you have any equipment like dumbbells, use them. Here’s some good exercises you can do using them – Shoulder press, front raise, lateral raise, chest press, chest fly, press up position row, reverse flys, biceps curls, hammer curls, tricep kick backs, tricep overhead extensions, squats, sumo squats, lunges, reverse lunges, calf raises. Simply google these if unsure or give us a call on 01539797016 and we’ll explain any you are unsure of. If you don’t have any dumbbells or equipment here’s some good exercises you can do – Press ups (from feet or knees), Shoulder push ups, dips, walkouts, sit ups, reverse crunches, plank, side planks, step ups onto a chair (bench or small wall), squats, sumo squats, lunges, reverse lunges, calf raises… plus cardiovascular exercises such as high knees, star jumps, squat thrusts, treadmills, burpees, squat jumps and speed skaters.
3. KEEP YOURSELF IN A CALORIE DEFICIT so you don’t gain weight - There’s loads of things that contribute to how much you should eat each day/week. How active you are at work, how active you are in your leisure time, do you exercise, your basal metabolic rate, etc etc. Luckily there’s a simple few equations you can do to work out your calories and then all you need to do is track it and these days there’s awesome apps you can use that allow you to do this easily. Here’s how you work out how many calories you should have a day.
Simply do this on a calculator ... Body weight in kg X 25 to work out your basal metabolic rate in calories. Then add between 20% and 50% depending on how active you are to the calories, if you’re unsure on how active you are tell me what your normal day or week is like and I’ll say what % I think you are. Then either minus 500 or add 500 calories depending on if you are wanting to lose or gain size, or you can actually not minus or plus 500 and that will mean you stay the same weight roughly but you should be able to lose fat and gain some muscle in its place. It’ll be minus 500 for most of you as a majority are after weight loss after a high calorie December haha. This will give you how many calories a day you should be having. So eating that many calories a day will mean you definitely lose between 1 and 2 lbs a week. It literally doesn’t matter in terms of weight loss what you eat as long as you hit or stay just under that calorie number you worked out. Say it was 2500 calories a day ... you could eat all 2500 as crisps and I could eat a perfectly balanced diet of 2500 calories and our body fat would still be the same.
Your body has no idea if you are eating a Pringle or a Strawberry, to it they are simply calories (energy). The person who eats 2500 calories of crisps would have the same body fat as the person who eats 2500 of good nutritious food but they wouldn’t be as healthy and would find it harder as they would have more hunger cravings but basically what I’m saying is this way of eating works as you can have some crisps and some chocolate etc as long as it’s fits into your daily or weekly allowance of calories, plus… say you know you are going to have a few beers/wines with friends and have a takeaway therefore going way over your calories on say Saturday you can under eat Wednesday, Thursday and Friday to limit the damage on that Saturday. You could under eat by 500 calories each day to give you an extra 1500 calories to play with on the Saturday for example. So there’s no excuse to not lose weight as you have complete control over it. That’s the main FACT here, you have complete control over your body when it comes to counting calories so there is NO EXCUSE to fail at this, now you have the knowledge all you have to do is apply what I’ve just said and you’ll lose weight, if you REALLY want to achieve your goal body weight/shape you will do this… if you don’t you’ll come up with excuses, I know that sounds harsh but it’s true. Use an App like MyFitnessPal to track your calories as that will make it much easier.
4. TALK & VIDEO CALL – finally make sure you keep as much safe contact with people as possible. Communicating with friends and family will keep you sane in difficult times like this, use the phone and video call, have a laugh with friends and family via it and social media …. But don’t use social media in a negative way and stay away from reading all the fake news and horrendous content that is on it.
We care a lot about all our members and all we want is for you to be healthy, in a happy state of mind and safe.