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Home Workout Tips to Maintain Muscle Mass

home workout

So most of the gyms are closed around the world because of the outbreak and the official guidance also suggests you to stay at home.

It is very hard for the gym-goers to build muscle mass or maintain their muscle mass, also you most likely start gaining weight while sitting at home.

There are some things you can’t control during this time but also there are some things that you can control, one of them is to maintain your muscle mass during the pandemic.

Use Some Weights

If you have dumbbells, it doesn’t matter how heavy they are, if you don’t have dumbbells, use any kind of weight,

let it be your bag full of books or something that you can grip onto or let it be just your body weight.

It is very hard to build muscles without performing heavyweight exercises but there are so many body-weight exercises that you can perform to maintain your muscle mass, which is still better than nothing!


Make a Home Workout Schedule

Start by making a Home Workout schedule, it can be around 45 minutes to 1 hour, you don’t need more than that.

Include a higher number of reps and sets and reduce the break time in between sets because you’re not using heavyweights.

A lightweight exercise with higher reps and sets is just as efficient as lifting heavy weights for a few reps and sets.

home workout stretching

Some Home Workout Exercises

Here are some easy exercises that you can do at home:

  • Push-ups
  • Plank
  • Pull-ups
  • Crunches
  • Squats
  • Lunges
  • Back Extension

These are some basic exercises, remember that you can have variations in this exercises by making some changes like doing the advance push-ups which might be diamond push-ups (close grip), or do a single leg raise push up, etc.

Make some variations and do some unique exercises every week so that you don’t get bored doing the same exercises.

push ups
push ups

Don't Forget Diet Is The Key!

Diet is the game changer, avoid eating unhealthy junk food while sitting at home, because gaining weight (unnecessary weight) is the easiest thing you can do right now,

but you should avoid that at all costs, eat healthy food, maintain your diet, make sure to have enough macronutrients in your diet (protein, fats, and carbs), as well as micronutrients (which are vitamins and minerals).

Yes, it is very hard to find such food items during this time but if they are available in the market, make sure to grab them instead of junk food.

Stop Panicking about losing Gains in a few days

You might be stressed about losing gains when you have been training for a long time,

the fear of losing gains is real because you have been training for a long time and now all of the training is getting wasted,

but that is not true, you’re not going to lose your gains in a day or a week, these gains are a result of your hard work and consistency which is not affected for at least a month and if you’re training during this time, even after a few months,

if you are consistent with your training at home, you can train harder later when this pandemic is over because of Muscle memory, it’ll be easier for you to get your gains back and get back on the track where you left.

Decide Yourself What to do

Now it is time for you to decide what you should do,

you can start doing these things by making a schedule for your workout plan at a time you love doing it most, I like doing exercise in the evening.

Try to do physical activities for at least an hour a day, this is more than enough and if you’re planning to do a walk in the morning on the terrace, go for it!

just find some ways to stay fit, we are all in this together, we can do this. Stay safe, Stay healthy!

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