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Ask the Ripped Dude: How Do I Avoid Packing on Unwanted Pounds at Home? | Bodybuilding.com


Q: I’m stuck at home all day because of the pandemic, and I’m starting to pack on pounds. How do I reverse this trend?

When you’re stuck at home, it’s easy to feel down. Job loss, social isolation, lack of working out—all can fuel negative feelings that prompt overeating and lead to unwanted weight gain. In 2020, the “quarantine 15” is the new “freshman 15.

The good news is that you can undo the damage relatively quickly. First, ditch the junk food, stat. This includes cookies, ice cream, and anything that is fattening and contains a lot of bad calories. Eating healthfully is critical to preventing putting on extra pounds during this pandemic. So, what should you eat instead? Here’s what should be on your shopping list:

  • Green vegetables: e.g., broccoli, spinach, asparagus, garden salad
  • Fruits: e.g., bananas, apples, peaches, apricots, oranges, strawberries
  • Healthy proteins: e.g., lean turkey, chicken, fish, tofu
  • Complex carbs: e.g., brown rice, whole grains, beans
  • Healthy fats: e.g., avocado, almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews, walnuts, peanut butter, sesame seeds, sunflower seeds



Each meal should incorporate a combination of these sorts of nutritious foods—most of which are delicious, by the way. You’re not sacrificing taste by eating healthfully.

The Couch Is Your Enemy

Along with eating better, you need to stay active, even if you can’t make it to your regular gym—or any gym, for that matter. Rest assured you can stay in shape by exercising at home with minimal equipment. The best workout machine is your own body, so don’t let it sit around collecting dust.

The following workout combines strength and cardiovascular training in one. The only equipment you need is a pair of dumbbells and a chair.

Monday: Lower Body/Legs and Abs

1

SUPERSET

Perform the exercises in order, with no rest between exercises and 60 sec. of rest between rounds.

3 sets, 15 reps (no rest)


xdb 117s standing calf raise m2 square

3 sets, 45 sec (rest 60 sec. )


xdb 222a elbow plank m1 square

xdb 222a elbow plank m1 square

Tuesday: Upper Body/Shoulders and Back




1

SUPERSET

Perform the exercises in order, with no rest between exercises and 60 sec. of rest between rounds.

Standing dumbbell shoulder press

3 sets, 15 reps (no rest)


xdb 104d standing dumbbell shoulder press m1 squarexdb 104d standing dumbbell shoulder press m2 square

3 sets, 15 reps (rest 60 sec. )


xdb 58d dumbbell bent over row m1 squarexdb 58d dumbbell bent over row m2 square

2

SUPERSET

Perform the exercises in order, with no rest between exercises and 60 sec. of rest between rounds.

3 sets, 15 reps (no rest)


xdb 13d dumbbell front raise m1 squarexdb 13d dumbbell front raise m2 square

3 sets, 15 reps (rest 60 sec. )


xdb 47e seated rear delt fly m1 squarexdb 47e seated rear delt fly m2 square

Wednesday: Upper Body/Chest and Arms

1

TRISET

Perform the exercises in order, with no rest between exercises and 60 sec. of rest between rounds.

3 sets, 12 reps (no rest)


xdb 102a push up m1 squarexdb 102a push up m2 square

3 sets, 12 reps (no rest)


xdb 2d dumbbell biceps curl m1 squarexdb 2d dumbbell biceps curl m2 square

Double-arm triceps kick-back

3 sets, 12 reps


xdb 75d double arm triceps kick back m2 squarexdb 75d double arm triceps kick back m3 square

Thursday: Lower Body/Abs and Legs

1

SUPERSET

Perform the exercises in order, with no rest between exercises and 60 sec. of rest between rounds.

3 sets, 25 reps (no rest)


xdb 144a sit up m1 squarexdb 144a sit up m3 square

3 sets, 30 sec (rest 60 sec. )


2019 xdb 172s wall sit m12019 xdb 172s wall sit m2

2

TRISET

Perform the exercises in order, with no rest between exercises and 60 sec. of rest between rounds.

3 sets, 30 reps (no rest)


xdb 63a lying leg lift m1 squarexdb 63a lying leg lift m2 square

Barbell back squat to box

Perform with dumbbells if barbell in unavailable.

3 sets, 20 reps (no rest)


xdb 72e barbell back squat to box m1 squarexdb 72e barbell back squat to box m2 square

3 sets, 25 sec (rest 60 sec. )


xdb 73a ab cycle m2 squarexdb 73a ab cycle m3 square

Transform your body online with Obi Obadike’s Perfect Anatomy Online Coaching/Training Program.



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