This is a great question, as I’m sure many of us don’t have the luxury of a home-made gym that has all the major equipment intact.
First things first is that you won’t lose all your muscle mass. It takes up to four weeks in order to start seeing a lag in strength and aerobic conditioning. This can be delayed immediately if you still keep doing some form of resistance work as much as possible.
If you want to keep up with your speed and power, you will need to continue on with some HIIT variations (although that’s a little challenging if you can’t leave your hours). One option would be to purchase some equipment to sustain you, or perhaps use something that is a lot cheaper – such as a skipping rope. Although none are the best options around, it’s most certainly better than doing nothing.
When it comes to maintenance phase, the choice is yours weather to use it constantly, or run the risk of losing it. Therefore, it’s best to try out some solutions which are restricted to home life only and keep up with this for as long as our leader deem it to be possible.
Top 5 tips to maintain muscle mass at home
- Think of push pull varieties
For example, if you are doing biceps and triceps, a biceps curl can be followed by a triceps dip. This is easily done with some resistant bands, TRX, plates, dumbbells, kettlebells or a good old water bottle (or stack water bottles in an enviro bag – that’s a good option). These should work in sequence, one after the other, followed by a rest. Better still, why not work 4–5 exercises back to back and make it into a mini cardio session as well. You maintain muscle and get the fat burn in there as well.
- Don’t forget to keep eating protein with every meal.
I’ve said this many time, and I’ll keep drumming it in to remind everyone. Please, it’s more important than ever to keep up with your nutrition, watching what you eat, and still making protein an essential choice with every single meal you eat. Perhaps you don’t need as many carbs, but you MUST keep replenishing your muscles for maintenance and growth by consuming protein regularly. Make sure you do this and keep it up over the long term.
- Focus on those multi joint exercises as much as possible.
Even if you don’t have much equipment, focus on those multi joint moves as a priority. That means squats, deadlifts, lunges, pull and chin ups, bench pressing. These can all be done with heavy objects, resistant and TRX bands. You can always purchase a pull up bar that hinges on your door frame. There are so many ways you can keep the momentum going. Try to think of some creative ways, or better yet, Google search or check out Pinterest. Social media contains so many tips and tricks of how to train your muscles. Even my social has a lot and will be feature a whole lot more. See below details on how to get to my social links and site.
- Be consistency and show up to training.
I know it’s a big difference when you get yourself ready for the gym, and when you get there it’s an automatic vibe. In saying that, you will need to implement that vibe at home, in the confined space that you currently have. I recommend putting some music on, still getting in your gym clothes, preparing just as you would if you were going to the gym. Never skip these necessary rituals to get you in the mood for training – and training hard for that matter.
- Make it a habit to do the following things when training…
Because most of us won’t be using the direct stimulus that makes a bigger impact on changes to our muscle and metabolism, keep in mind to make these points essential when training any body part:-
– Increase the volume by doing more sets and reps
– Decreasing your rest period as short as you possibly can
– Doing circuit training, or focusing on 4–5 exercise at once, in sequence
– Watch your form even more so
– Aim for working one limb at a time, to create more balance and decrease your chances of getting some form of injury when we all finally get to hit the gym again
These are some of the many things you can do, to keep the momentum flowing, and your hard work intact and ready for when things head down the pathway towards normality. I’m not sure how long this will be for each and every one of you, but let’s all trust that this will end soon, and we will become better people as a result.
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