Quarantine Up

Health & FitnessWeight-Loss

  • Author Ronald Gaines
  • Published May 8, 2020
  • Word count 1,170


The coronavirus pandemic has led to the widespread imposition of movement restriction. Although, isolation and movement restrictions are essential, they give rise to other health issues. Technically, a lack of exercise attracts a hefty price to people. Therefore, people need to consider home workout plans. Make no mistake; ignorance may end up attracting very far-reaching consequences.

Chapter 1 - Workable Workout Plans from Home

The first thing that one should keep in mind when planning for fitness training at home, is the diet. Below is the diet that one must follow, for the workout plan to be effective.

Healthy Home Diet During Home Workout

No matter how much one works out at home, they must eat a healthy diet to remain healthy. The big-dollar question, which begs, is what the right home diet is during a home workout? Well, firstly, one must ensure they ingest a balanced diet. A balanced diet provides nutrients such as carbohydrates, proteins, vitamins as well as fiber. Each of these nutrients equips the body with a specific benefit.

• Healthy Breakfast

Breakfast is just as important as other meals of the day. Therefore, one must ensure they consume a balanced diet to enjoy good health. These diets include an avocado toast with eggs plus milk, peanut butter and banana smoothie, savory oatmeal with an egg, Chia Porridge, and Quinoa, Banana Peanut Chia Pudding or Zucchini bread oatmeal. However, try not to take an unduly substantial breakfast.

It may help to know that one should take breakfast after the workout. Usually working out shortly after receiving your breakfast is bound to trigger nausea. Start your day in style!

• Lunch

By the time it clocks at 1 o'clock, one is usually very hungry. Therefore, it helps to consume a healthy diet, preferably heavier than breakfast. For example, you may take rice, beef, and vegetable or, cassava, beans, and vegetables. It won't also hurt to include any fruit of your choice to the diet. Other equally healthy lunch meals include;

• Wasabi chicken rice salad.

• Rocket pizza and eggs

• Red lentil and carrot stew

• Rice, chicken stew and vegetables

• Supper

Supper ought to be the most substantial meal of the day for obvious reasons. Usually, one takes between 6-8 hours resting after taking their supper meal. Therefore, the digestive system has plenty of time to digest the food and supply it to all the body parts.

Some of the healthiest super diets, among others, include;

• Rice, roast chicken and vegetables

• Sweet potato, beef, and vegetables

• Cassava, beans and eggs stew

• Broccoli rice and bacon stew

You must appreciate the incredible benefits of eating a healthy diet regularly. Some of these include;

• Improved circulation of blood

• It strengthens one’s muscles, bones, and teeth

• A balanced diet lowers the risk of getting cancer

• A healthy diet also improves one's mood.

• A proper diet also helps to burn unneeded fats and oil in the body

• It helps one to remain active during the daytime

• It enhances brain development and heightens one’s level of concentration

Chapter 2 - Jump Ropes

Most people do not know this; jump ropes are among the most strenuous workout today. Don’t be deceived; the workout suits both men and women. This home workout plan targets different parts of the body, such as the legs and the hand muscles. Jump ropes are highly effective in burning excess calories in the body. The beauty of jump ropes is that it’s pocket-friendly and easy to learn. You won’t believe this; the exercise helps to enhance the bone density as well as to keep cardiovascular illness at bay.

Interestingly, you do not have to try this exercise for more than 25 minutes daily. Set a target of between 30-50 jumps every morning. Over time you'll realize that jump ropes help to better your coordination and to better your breathing.

Visit We are now living in a time where most of us have to be quarantined at home and gyms across America have been shut down temporarily for a long while. So what do we do just sit at home and get fat? NO.. we can continue to get in great shape while being in the comfort of our homes and in this guide I will show you how.

Chapter 3 - Yoga

Yoga experts will agree that yoga is the most recommended home workout plan. The good thing about yoga is that it requires little or no equipment. Experts categories yoga poses into four major categories. These are;

• Raja

• Bhakti

• Karma

• Jnana

All one needs to try different yoga poses is a yoga mat. You’ll be happy to know that yoga helps to safeguard the spine as well as to improve your bone health. The more you try these yoga poses, the stronger your muscles become. Below are some of the most recommendable yoga poses, especially for beginners.

• Chair Pose

• Bridge Pose

• Cat Pose

• Mountain Pose

• Fish Pose

• Sphinx Pose

• Hero Pose

• High Lunge

• Gate Pose

• Happy Baby Pose

• Easy Pose

Chapter 4 - Push-Ups

A Push-up is a popular form of exercise in which one lies with their face and the toes facing downwards. One must maintain their legs and back as straight as possible, and extend their arms. Usually, push-ups target specific parts such as the arm muscles, chest as well as the shoulders. Set a target of between 30-50 push-ups every day before taking a shower. The good thing about this workout plan is that it requires no fitness coach or equipment.

Below are the notable benefits of push-ups to the human body;

• The plan strengthens the hand and leg muscles; Unknown to some; push-ups stretches the biceps and triceps. This stretching is even more pronounced when one attempts to lower their body to the ground.

• Boosts one’s cardiovascular health; When doing these push-ups, one exercises many muscles at the same time. Consequently, the heart is under more pressure to supply oxygen-rich blood to all the muscle tissues.

• Enhances the testosterone levels in the body; Normally, as people advance in age, some of the hormones becomes inactive. In men, the circulation of testosterone in their body dwindles immensely. Therefore, men must keep exercising to boost the production of testosterone.

Chapter 5 – Professional Exercises

• Bodyweight Squatting

This exercise involves setting the feet apart and slowly bending the knees. One must keep lowering their hips to reduce the body. The good thing about this is that it's easy and doesn't consume so much space. Bodyweight squats are efficient in boosting the circulation of blood and burning excess fat. The more you try this technique, the more flexible one becomes.

• Hip Internal Rotations

These rotations involve the constant twisting movement of the thigh inward. One is free to use this position to either run, crouch, or crawl. You’ll be glad to know that this home workout plan helps to safeguard one against the knee, ankle, and hip injuries. However, the method demands a lot of self-discipline and dedication as it takes time to produce fruits.

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We are now living in a time where most of us have to be quarantined at home and gyms across America have been shut down temporarily for a long while. So what do we do just sit at home and get fat? NO.. we can continue to get in great shape while being in the comfort of our homes and in this guide I will show you how.


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