
March 18, 2020
Gym Closed? How to Train at Home | Mind Pump
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Key Takeaways
- Streaming-type gym services will take off during the coronavirus pandemic
- Building muscle is a good insurance policy against illness (people with more muscle are better able to recover from illnesses)
- People at high-risk for the coronavirus are those with:
- Obesity
- Diabetes
- High blood pressure
- If you don’t have weights, increase the frequency of your workouts (i.e., if you used to go to the gym 3x a week, workout from home 5x a week)
- Adjust your diet as your lifestyle changes
- If you’re eating 1,000 calories every morning because you’re bodybuilding, that’s okay. But, if you’re no longer bodybuilding, you need to adjust your diet accordingly.
Intro
- Hosts: Sal Di Stefano (IG: @mindpumpsal), Adam Schafer (IG: @mindpumpadam) and Justin Andrews (IG: @mindpumpjustin)
Coronavirus Update
- Gyms across the country are closing because of the coronavirus
- Streaming-type gym services are going to take off during the coronavirus pandemic
- Building muscle is a good insurance policy against illness—people with more muscle are better able to recover from illnesses
- People at high-risk for the coronavirus are those with:
- Obesity
- Diabetes
- High blood pressure
- ACE-inhibiting drugs show some positive effects in treating the coronavirus
How To Maintain Muscle With Workouts at Home
- Use or buy:
- Home gym equipment: Barbells, dumbbells, adjustable bench
- Resistance bands
- A pull-up bar
- Perform body-weight exercises
- If those are too easy, move to one-leg or arm exercises (single leg squats, one-arm pushups, pistol squats)
- If you don’t have weights, increase the frequency of your workouts (ex. You used to go the gym 3x a week, now workout from home 5x a week)
Best Ways To Stretch & Strengthen The Quadratus Lumborum (QL)
- Injuring the QL in a common issue with deadlifting
- To loosen the QL, do a windmill or half-moon stretch
- To strengthen the QL:
- Walk with one dumbbell in your hand and then switch hands and walk back
- Perform single-leg deadlifts
Personal Trainers
- The fitness industry is all about aesthetics–If you want to be a personal trainer, you have to be in shape like one
- You don’t have to be ultra-shredded, but you do have to be fit
- Most people who hire a personal trainer don’t want to be super-jacked, they just want to lose some weight and add some muscle
- Once you’re an older personal trainer, your physique matters less (ex: Everyone would hire Arnold Schwarzenegger to train them)
- Most people who hire a personal trainer don’t want to be super-jacked, they just want to lose some weight and add some muscle
- You don’t have to be ultra-shredded, but you do have to be fit
Good Habits
- Separate work time from family time–Don’t answer emails when you’re playing with your kids
- Talk to your kids, ask them about their day, school, and friends
- Adjust your diet as your lifestyle changes
- If you’re eating 1,000 calories every morning because you’re bodybuilding, that’s okay. But, if you’re no longer bodybuilding, you need to adjust your diet accordingly.
- Spend time talking to your partner about things aside from work, chores, or other mundane topics
Self-Image
- Don’t confuse your body-image with your self-image
- Your body-image may reflect your bad eating habits, but that doesn’t mean you’re a terrible person
- Your self-image is how you see yourself beyond your skin
- You can change both your body-image and your self-image
- Each day is a new opportunity to become a better person
- You can change both your body-image and your self-image
Additional Notes
- When it comes to cereal, Magic Spoon is a good choice–It’s keto-friendly, low-carb, and high-protein
- 10% of the European population is immune to HIV
- Pepsi recently bought energy-drink company Rockstar for $3.8 billion
- One Rockstar drink has 3-4x the amount of caffeine of a cup of coffee
- Caffeine is a serious drug–In 2018, there were 92 caffeine-related deaths
- One Rockstar drink has 3-4x the amount of caffeine of a cup of coffee