March 18, 2020

Gym Closed? How to Train at Home | Mind Pump

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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.

Hosts: Sal Di Stefano (IG: @mindpumpsal), Adam Schafer (IG: @mindpumpadam) and Justin Andrews (IG: @mindpumpjustin)

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

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)

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

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)

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

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

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