mind pump strength training

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

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:
  • 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)

 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

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 

MInd Pump : , , , , ,
Notes By Alex Wiec

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