While many are experiencing some form of weight gain during MCO by slacking around, this does not mean that a body transformation is impossible during this period, especially for those who have just started their transformation journey pre-COVID.
Those plans may be hampered by the pandemic but here is something you should know – fitness can be done anywhere and anytime if you are determined. Just some simple bodyweight workout can even get you the transformation you need.
When things are limited, make the most out of the situation. Focus on what you can control. Diet and daily step count are two things that can be controlled and will play a significant role in body composition goals.
DIET
As they say, 70 per cent of a successful body starts in the kitchen, and nothing is better than to kickstart a healthy diet during this lockdown.
Meal 1: Breakfast
- 95g Ground rice made into cream of rice
- 1 serving of MMX Whey Protein (Click here to shop now)
- 30g Natural peanut butter
- 15g Raspberry Jam
Calories: 674
Meal 2: Lunch (post-workout)
- 500ml egg whites (scrambled or in an omelette, using 1kcal cooking spray as an alternative to oil/butter)
- 10 Low-fat plain rice cakes
- 200g of Microwavable Cauliflower Rice
- A drizzle of reduced-sugar ketchup on top for added taste
- 1 serving of MMX Whey Protein (Click here to shop now)
Calories: 770
Meal 3: Afternoon Snack
- 1 Protein Bar
- 1 Apple
Calories: 250
Meal 4: Dinner
- 200g Green beans
- 170g White fish
- 1 Medium avocado
- A drizzle of reduced-sugar ketchup
Total calories: Just over 2,000
TRAINING TO GET RIPPED DURING LOCKDOWN
Training during lockdown can be split into two phases. The first phase would be the first few months of lockdown that focuses on endurance. This includes getting shredded by burning fat.
Later on into the lockdown, the attention can be turned towards building (or at least maintaining) muscle mass by training each muscle group frequently, with lots of volume.
This is what you can do:
- A1) Dumbbell Split Squats
- A2) Single Arm Kettlebell Floor Press
4 sets of 15 – 20 reps
- B1) Single Arm Kettlebell Row
- B2) Seated Banded Leg Curls
4 sets of 15 – 20 reps
- C1) Dumbbell Bicep Curls
- C2) Banded Overhead Triceps Extensions
- C3) Banded Side Lateral Raises
3 sets of 15 – 20 reps
Supplement the above with 10,000 daily step counts. This should work out at around 60 to 90 minutes of walking.
Remember to always recover after your workout to ensure that your muscle receives the proper nutrients. Use MMX Whey Protein that is high in protein (27 grams per serving), contains BCAAs (6 grams per serving), and low in calories (160 calories per serving) for your gain at home this lockdown.
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