Sick in bed? With flu season hitting the country hard, it can be difficult to avoid spending a few days or weeks out of commission. Not only can you longer go to work, but your efforts to hit the gym will be frustrated as well.
But you don’t want to lose all of the work that you have put into your body, particularly that beautiful six pack you’ve developed over the last year or so of effort. What can you do to keep your body looking good even without being able to hit the gym?
Eat for Your Activities
When you were hitting the gym hard every day, you needed to eat a lot of carbs and fat to have energy. Now that you’re no longer working out, it’s time to cut back on both. Start eating fewer calories of carbs, cutting back on the healthy fats, and focusing on eating more lean protein. You don’t want to overdo it, just shift the nutritional balance slightly. Cut back slowly, or else you could suffer from some pretty intense carb cravings.
Get More Protein
You need to keep getting enough protein for a healthy body, even if you’re not building serious muscle at the gym. Add a few BCAA supplements to your daily diet, as that will ensure that your body doesn’t break down the muscle for energy. Keep up that good habit of having a protein shake in place of one of your daily meals, and you’ll keep your six pack nourished.
When you were hitting the gym hard, you could burn anywhere from 500 to 2000 calories per session thanks to your workouts. That’s on top of what your body was already burning, which adds up to A LOT! However, now that you’re no longer in the gym, scale back your calorie intake. Stick with about 2,500 calories per day, as that will ensure that you can maintain your weight without either gaining or losing. Of course, the balance of nutrients is just as important as the number of calories.
Shred with Isometrics
You may not be able to do your regular 150 crunches, but nothing is stopping you from doing isometric exercises. Tense up your abs muscles, and hold it for 60 seconds. Take a break, and do it again and again. It’s not the best workout for your abs, but it will prevent the muscle from breaking down and turning to flab. You can do isometric exercises anywhere, at any time.
You need to treat your body like it’s going to be going through a serious drought in the next few days, and start pounding that water hard. The more water you drink, the less hungry you will be and the faster your body will run. Hydration is the key to having healthy body functions, plus it will stop you from being tempted to eat the wrong foods. Have a bottle of water handy, and empty it numerous times throughout the day.
Sure, you can’t hit the gym, but you certainly don’t need to spend all day on the couch either. Try and move around your house as much as your health permits, and fight your natural tendencies to be lazy. Cook, clean, play with your kids, and do literally ANYTHING that will force you to move. The more you move, the less likely it is that you will sit and snack. Plus, you’ll burn a few extra calories every time you move around.
The most important thing to remember is that you had to work hard to build this six pack, so don’t let your work go to waste by slacking off just because you’re sick!