Emily Craig Health & Fitness

  /  Health & Fitness   /  How to stay fit at home during quarantine

How to stay fit at home during quarantine

If you’re still on lockdown and trying to keep fit despite not having access to a gym – here are 4 tips you can implement during quarantine that will have you coming out looking fitter than ever.

1. Recalculate your macros

his is MAJOR. If you’ve been losing weight successfully on certain macros prior to lockdown, it’s time to recalculate them to keep your progress consistent. This is because your macros are based on a number of factors including your basal metabolic rate (BMR), non-exercise activity thermogenesis (NEAT), exercise activity thermogenesis (EAT) and the thermic effect of food (TEF). All these factors contribute to your total daily energy expenditure (TDEE), which dictate your macro targets.

During quarantine, you’re more sedentary (you can’t even leave your house!) and your exercise is minimal and at a lighter intensity (or non-existent for some!). This means that your NEAT and EAT are lower, so you’re burning significantly less calories than usual. So if you were losing weight on 2,000 calories a day, this figure may now be around 1,700.

2. Create a schedule

Keep active and on your game. You may not have to physically go to work or the gym anymore, but you still need to have the same mental discipline. Preparation is key to a healthy lifestyle, don’t fall off now!

3. Move daily

The gym is closed, but that’s not an excuse, even if you don’t have any gym equipment. Walking is a great way to increase your NEAT, or you can do bodyweight workouts in your home – which leads us onto…
4. Join my 10 week challenge to keep you accountable!

study published in 2015 by the Preventive Medicine Reports found that social networks can be a powerful motivator to encourage physical activity; increasing exercise enrollment and participation in a randomized controlled trial, and led to a longer commitment to the program (an additional 1.6 days per week compared to the control). I’m running a 10 week online challenge with only home workouts, including 3 virtual training sessions per week via Zoom. NO equipment required!

Use quarantine as YOUR time. Cut the excuses, accelerate your progress, achieve results.


a comment

Get notified when the next Challenge Registration is open!