12 steps to getting lean while on Quarantine

You’re stuck at home due to the coronavirus pandemic with Netflix and junk foods causing you temptation. Not to mention the stress of this uncertain time (Quarantine) making it easy to resort to stress eating…

The fact is that after this quarantine you’re either going to be in worse shape – having gained many at-home pounds, OR you could use this extra time off to make visible progress towards transforming your mind and body.

Getting Lean on Quarantine
Getting Lean on Quarantine

Here are 12 Steps to Getting Lean while in Quarantine:

Step One: Do Some Burpees. Can burpees safely be performed at home? You bet. Incorporate a few minutes of burpees into your morning and evening routines to burn extra calories and tighten your core. Here’s how to do a burpee: 1) Stand with feet shoulder width apart. 2) Drop to a squat with your hands on the ground. 3) Kick feet back while lowering into a push-up. 4) Return to the squat position. 5) Jump up with arms overhead.

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Step Two: Reduce Sodium. Did you know that salt causes water retention? You have time now to pay attention to the sodium content of your food, while you’re stuck at home. Limit salt intake by not eating packaged foods and by putting down the salt shaker.

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Step Three: Pick Up A Book. Challenging the muscles of your core with resistance is a proven way to create a tighter core. Since you’re stuck at home without exercise equipment, those old phone books are a good way to add resistance. Hold the book with arms straight up in the air as you do crunches.

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Step Four: Load Up On Fiber. Wonder how fiber could help you shed pounds and look great while in quarantine? It’s simple. High fiber foods are nutrient-dense and low in calories. This means that you’ll feel full from fewer calories, resulting in weight loss. Try these high fiber favorites: spinach, raspberries, pear (with skin), artichoke, peas, apples (with skin), broccoli, Brussels sprouts, and carrots.

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Step Five: Crank Out Some V-Sits. You can still watch some Netflix while doing this exercise. 1) Lie on your side with legs straight and hands behind your head. 2) Raise your arms and legs simultaneously, while exhaling and squeezing your obliques. 3) Repeat on the other side.

Steps to Getting Lean on Quarantine

Step Six: Eat Lots Of Lean Protein. Don’t be afraid to eat when you are on the get-lean-in-quarantine plan. It is really important that you are providing your body with quality, lean protein in order to burn fat. Lean protein helps support muscle growth while controlling blood sugar – all important factors when it comes to getting that post quarantine beach body. Good sources of protein include: chicken breast, ground turkey, egg whites, and grilled fish.

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Step Seven: Do Some Hanging Leg Raises. Now it’s time to target your lower abs, which are also a problem area for most. Traditional crunches and sit-ups neglect to strengthen and tighten the lower part of your abs, so a focused effort is required. Hanging Leg Raises are one of the most effective ways to strengthen your abdominals. 1) Hang from pull-up bar with legs fully extended. 2) Exhale and drive your knees up toward your chest. 3) Inhale as you slowly lower your legs back down. If you don’t have a pull up bar at home then do flutter kicks to activate your lower abs.

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Step Eight: Stop Eating Sugar. If you only did this step and skipped all the rest, you would lose weight and look better by the time quarantine is over. I can’t emphasize enough how quickly sugar converts into a soft layer of fat. Yes, sugar tastes good, but indulging in it causes your body to store layers of fat. Enjoy fresh fruit, rather than refined sugar. Once you stop eating sugar your body will no longer crave it, so don’t give in to the initial cravings.

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Step Nine: Do Some Mountain Climbers. Here’s an exercise that gets your hurt pumping while also working your core, and is easily performed at home. Add these to your routine to reduce your waist while practicing social distancing. Here’s how to do a Mountain Climber: 1) Get into the push-up position. 2) Exhale as you alternately drive your knees in toward your chest, keeping your back flat.

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Step Ten: Pass On The Grains. Sure, whole grains are being touted as essential to a healthy diet, but the truth is that you’ll do just fine without them for a while. Even the heartiest wholegrain bread will have you to store fat. Grains will spike your insulin—the perfect combination for causing your body to store fat. Learn to love grain-free meals that center around lean meats and vegetables.

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Step Eleven: Do Some Sprints. High-intensity bursts of cardio are a proven way to burn fat, so add sprints into your exercise routine. If you haven’t run for a while, take it easy as you start, and gradually increase the intensity of your sprints. Run 60-90 second sprints in between resistance training sets to really kick your fat-burning into high gear. This is also a great opportunity to get some fresh air and to get out of the house.

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Step Twelve: Start A Professional Fitness Program. You wouldn’t try to file corporate tax returns without the help of your CPA, so why would you attempt to transform your body without the help of a professional? I’m here to get you into your ideal, fit body in the shortest amount of time possible. It’s what I do, and I’m good at it. EVEN while you are stuck at home during the coronavirus pandemic.

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