With the news of the new extension of Sydney lockdown comes another period of time where you may be restricted with your movement.

‍

You will either come out of this a hunk...... or a chunk.

‍

We have had to close our Rouse Hill personal training studio due to the restrictions much like others fitness gyms, but there are plenty of opportunities to help your body composition progress during these times.

‍

For some, a home gym has been set up and for our clients this means they are still progressing as per normal with their fat loss or hypertrophy outcome.

‍

For others, you might not have access to resistance weights for strength training. No issue, fat loss and weight loss is still very realistic during these times.

‍

Here are our top 3 lockdown fat loss and weight loss tips you can implement during this time

‍

1. Adjust your nutrition

Adjusting your nutrition to suit the circumstances is extremely important. If your output has dropped off and you don't have access to the resistance training tools you once had it's time to review your dietary intake. Consume protein AT LEAST three times per day every 3-5 hours to help protein synthesis, blood sugar management and satiety.

You may be in need to lower your carbohydrate intake due to not using glucose for fuel as much as you were before. If you do not adjust this correctly insulin resistance, more body fat storage and more weight around the hips and back will come to fruition.

Overall energy balance will be king and the next point will help measure the "how much is to much" question

‍

2. Set a outcome or goal

You will either come out of this a hunk...... or a chunk. Your small behaviours and decisions over this time will dictate which one you are. Ultimately during this time you want to be happy. If you are not going to be happy with your body composition that may come out of this time period as it leads into summer, do the below

• Track your weekly average scale weight
• Set a realistic target
• Track clothing sizes
• Track body tape measurements
• Take weekly progressive photos
• Plan your workout and nutrition intake

For an outcome to be achieved it needs to be measured consistently and adjusted when necessary.

‍

3. Increase your NEAT (non exercise activity thermogenesis) 

Approximately every 5000 steps burns 200-250 calories. If your movement has dropped off and neat has been lowered, you will using less fat for oxidisation/fuel. Meaning you will be storing more body fat due to less expenditure. Go for a walk or track and complete a step target to get the benefit of NEAT towards your body composition.

‍

Once again, there is no reason why you can not come out of this situation better than you went in.

‍

Stay safe, healthy and progressive during these times

‍

Coach Mick