NG3 Sept/Oct 2020

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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
on all hands anti-ageing treatments during September & October 2020
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