How To Lose Weight At Home During Quarantine
Weight loss might’ve been a struggle for you especially during quarantine. You’re trying to stay safe and socially distanced. But you’re also trying to be productive and find a way to lose weight at home. You probably wondered how much do you need to run to lose weight, how far do you need to walk to lose weight, what diet should you try and so on. You might’ve questioned whether or not working out 30, 20 or 10 minutes a day is enough.
What
you need to understand is that it’s actually a combination of
things that allows you to have an effective and productive workout to
see results. You also don’t need to have fancy equipment all over
the house or even dedicate a special room to serve as your home gym.
There are 7 exercises you can try that will help you lose weight and
doesn’t require special equipment. Before you continue to the list
of exercise, you should know that you don’t necessarily need to
spend 30 minutes to workout. It all depends on the intensity,
consistency and frequency.
Intensity
The
intensity of your exercise is basically how “hard” your
exercising. If you’re running a mile and decide to take 1 minute
break between each lap, you’ll likely be able to finish in 8
minutes. If you decide to jog AND take 1:30 minute break between each
lap, you’ll take longer to finish PLUS lose less calories.
Frequency
In
order to have see results, you need to make sure you exercise … a
lot. You can’t expect to lose weight if you’re exercising once
every two or five days. Set your goal to exercise everyday. If you’re
starting out, you don’t need to have an intense workout from the
start. You can intensify your exercises gradually. The important
thing is that you workout frequently.
Consistency
Being
consistent is significant. It keeps your momentum going and your
workout will be a routine. It will automatically become a part of
your daily tasks and see results quickly. If you decide to workout
inconsistently, you’ll find yourself losing and gaining weight. It
will fluctuate and cause you to be frustrated. So having a set
routine will make it easier.
Here
are some of the effective exercises you should try:
Squats
Squats
is a great exercise to help you build muscle in several muscle
groups. It targets areas including your hamstrings, gluteals and
quadriceps. It’s only effective when you do it correctly. Keep your
feet flat on the ground, shoulder-width apart and bend your knees
while keeping your back straight. You can you use a mirror to make
sure you’re lowered to a 90 degree angle.
Lunges
also hits several muscles in your body. They’re very similar to
squats, but it’s one step at a time. Stand straight, take one step
forward and bend your front and back knee. Stand up straight again
and keep moving going as if you’re walking. Your front leg should
be at a 90 degree angle. If you don’t have space to continue taking
steps forward, you can switch your steps in your spot.
High
Knees Running in Place/ Walking
High
Knees is a great cardio exercise you can do anywhere. Before you
begin, you should stretch especially with this exercise. High knees
gets your heart rate up as well as strengthen your calves,
hamstrings, quads and glutes. If you do this often, you’ll feel the
muscles in your core and shoulders work. The exercise itself is
simple. Stand up straight, raise your right knee to the same height/
level as your waist and continue to do this alternating with your
left leg. It’s basically like running in place, but you stand
straight and exaggerate your running motion a little.
Push-ups
is another way to break a sweat. It’s classic. You can build
stronger triceps, deltoids, pectorals and abdominals. The exercise is
simple. Lay straight on the ground, place your hands wider than your
shoulder-width and use your toes or knees to lift your self up and
down. You should be lower and raise your whole body not just your
abdominal area. If you’re finding it hard to stay in place because
your floor is slippery, place your feet against a wall to avoid going
backwards.
Sit-Ups
Sit-ups is one of the most abdominal focused exercises you can do anywhere.
It’s a great way to tighten your belly. Lie on your back, bend your
legs, keep your hands behind your head then lift
your shoulder and head off the ground. Return to the start point and
repeat.
Jumping
jacks are beneficial for your quads, glutes and hip flexors. This is
also another classic that you likely did when you were in elementary
school. As a refresher, here’s how you do it. Stand up straight,
legs closed, bend your knees and jump. As you jump, open your legs (a
little wider than your shoulder width), raise your arms over your
head and do it again. Remember, you'll need to stretch before doing any kind of exercise especially ones such as jumping jacks.
Planks/
Side Planks
Planks
strengthen your abdominal muscles, shoulders, back muscles, chest,
glutes, quadriceps, and calves. Like the push-ups, if you feel
yourself slipping, place your feet against a wall. The position is
also similar to a push-up. The main difference is remaining in
position rather than lowering and raising yourself.
Triceps
Dips (on Chair)
Triceps
dips mainly strengthens the triceps. However, triceps dips also has
an impact on the pecs, serratus anterior and trapezius muscle. This only requires a chair or a bench. The good news is that you can do
this anywhere too. Get in a sitting position, grip the edge of the
chair with both your hands, slide your glutes away from the chair
moving forward just a little, plant your feet flat on the ground
shoulder-width apart, slowly lower and raise yourself up in a
repetitive motion. One thing you could do differently, is keep your legs straight instead.
A
workout routine won’t only help you lose weight, it will make you
more productive. Once you have a set schedule, you’ll be able to do
everything else you need to throughout the day. Your workout is
supposed to help you get to a healthy state and the time it takes in
a day is significantly small. You’ll get results and your usual
work done.
One more thing.
Happy National Shrimp Day! Shrimps are such a healthy option. They're low in calories, but high in omega-3, protein, and iodine. Shrimps are also good for the circulatory system. If you don't like shrimps, what's your favorite seafood? If you're not a seafood person, what's your favorite food to eat? Feel free to always leave a comment and share your thoughts.
Sources:
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