NG3 Sept/Oct 2020

Vacation or
Staycation?
So far, 2020 has been a year
where we are all getting familiar
with new ways of living and home
workouts have been a saving
grace for many of us.
With the pandemic restricting our
movements, many of us will be planning
a “staycation” this year. Whether that
means relaxing in the comfort of your
own home or going away somewhere
in the UK for a break, you may want to
continue working out. Here are a few
things to consider…
Calories burned are calories burned.
If you feel your usual home workout
routine is a little too much while away,
track the calories you burn. Try to
keep your TDEE (total daily energy
expenditure) as close to your usual by
being active, walking wherever you can
and not sitting for prolonged periods.
This will help you maintain your current
weight.
If you are feeling a little more energetic
here is a circuit you could do anywhere,
using only your body weight.
Performed at a challenging intensity, you
should clock up 300-500 calories by
performing the exercises below.
EMOM = every minute on the minute.
Total time 20 minutes. If you stop before
the minute is up then rest (this is your
rest time) until the next minute begins.
Repeat these 5
exercises for 4 rounds:
• Squat
• Alternating rear lunge
• Ab crunch
• Push up (from knees if needed)
• High knees on the spot
If you really want to step this up, add a
weighted backpack to exercises you feel
you are capable of pushing a little harder.
On top of this, all you would need is a
30 minute walk and you’ll hit your daily
calories burn goal of around 300-500
calories. If you combine this with your
dietary calorie deficit you will still be
progressing.
Remember, to create a healthy weight
loss you should be in a total deficit daily
of around 300-500 calories and anything
from 0.5lb’s to 2lb’s per week weight loss
is a sustainable way of producing a longlasting
result.
Time to go energize your staycation,
Speak soon
Email: info@strengthyphysique.co.uk
Website: www.strengthphysique.co.uk