You're wondering how to lose weight, even in quarantine...
You're in the right place. Let's dive into it.
[Inaudible].
So I know for a lot of people, when quarantine started,
they made the resolution that they were going to get in shape,
that they were going to eat healthy. They're going to do body weight workouts.
They were going to do all the stuff trimmed down that waistline.
For a lot of people It hasn't happened. Now, There's a specific reason for that,
right? As we're quarantine,
it's really difficult for us to create that motivation and discipline and
excitement to get healthy. If our gym is closed,
if our routine isn't place, if we're kind of just doing the bare minimum,
waking up, hanging out on the couch, most of the day,
it can be really difficult to create that motivation and that discipline.
So in this video,
what I want to do is go over four specific strategies that you can use,
whether you're in quarantine or not. Right?
Because I know that for a lot of people locked down to end it.
So these are strategies you can use for whatever,
but they are geared towards the person who is in lockdown, who is in quarantine,
who doesn't have access to the gym who may not have any sort of routine where
they have to leave the house.
And for my guess who probably doesn't really have the motivation to actually
do this stuff. So again,
this is strategically for creating that motivation and discipline.
And before we dive into it,
if you're looking for more ways to simplify that weight loss,
and you really want that straightforward strategy of cutting through the modern
food industry and everything, that's holding us back in 2020, 2021,
make sure you check out the link in the description for a free three-part course
that we threw together on something I call E M S body mastery.
So this course is for people who have tried to lose weight,
they struggled in the past. It's been really,
really difficult to upkeep and they most likely done the yo-yo a bunch of times.
So check that out! With that being said, let's get into these four points.
Strategy number one for losing weight while in quarantine.
So strategy number one is going to be creating some sort of morning structure.
Now, if you are working from home or maybe you're not even working right now,
what most people do is they wake up at the very last minute, right?
If they have to be online on their computer at 9:00 AM, they get out of bed.
They roll out of bed at eight 45 and do the bare minimum before logging on.
Or if they're not working, they just wake up whenever their alarm goes off,
I'm definitely going to be diving more into this in the future.
I've spoken about this a lot in our Facebook group and a lot of other places,
but that morning is going to signify how you spend the rest of your day.
Like this is probably common sense at this point, right?
You probably know that the mornings that you spend scrolling on Instagram,
checking your texts,
scrolling on Facebook for an hour before rolling out of bed,
or even snoozing five, six times.
You probably feel a lot less energetic and a lot less motivated than if you're
up. If you get in some water, if you move your body a little bit,
do the things that allow you to get in that positive state for the day.
And so it can be difficult, right?
It can be very difficult if you aren't required to have that structure,
but with what we're going to continue talk about.
One of the best things you can do is create that morning structure,
create something so simple. It doesn't even have to take more than 10 minutes,
but something that's going to get you in that positive state for the day.
I'm just going to list off a bunch of things.
I'm going to let you choose what to do, but you can journal.
You can do gratitude. You can take a walk. Do your exercise, drink some water.
You can meditate. You can make your bed. These are all amazing options to do.
But the point is to create some sort of routine that is not spending time on
your phone and giving your brain all these hits of dopamine,
that's basically training you to just do nothing and to just seek out that
instant pleasure.
So the first step for this is I would say pick a time that you're going to wake
up, set an alarm and actually get up. And if you're getting up at 9:00 AM,
don't make this time 6:00 AM or even 7:00 AM just start over off with like 8:30
or 8:50, right?
Something where you can start to stay consistent and teach yourself that when
your alarm goes off in the morning, it's time to start the day.
It's time to do the things that are going to help motivate you. Strategy.
Number two,
for losing weight while in quarantine is making it a 100% priority
to exercise at least 20 minutes every single day. That's right.
Every single day.
So what most people do is they shoot for the three days to four days to five
days for exercising. And especially when you're in this mundane routine,
that lack of consistency every single day makes it that much harder for you to
develop a habit, right? Cause you could always say, you know,
I'm going to the gym five days a week and then Friday you're supposed to go,
but you kind of just push it off to Saturday cause you don't feel like it.
And then you just don't do the workout.
And so when you push yourself to commit to working out for at least 20 minutes
every single day, you're now making this a must.
You're making this a priority for yourself,
but you're also making the barrier to entry a lot lower, right?
You don't have to spend an hour at the gym.
You don't have to drive super far to get a workout in or push yourself to 100%
capacity and intensity. You just have to move.
It's going to be a 20 minute walk. This could be a bodyweight workout.
Like the one we posted right here, you know,
if you want more consistent workouts and body weight, workouts,
subscribe because we're going to be putting out more in the future,
but basically doing something to just move your body. Doesn't have to be crazy.
It can be 10 pushups every minute on the minute,
it could be five pushups every minute on the minute,
just something to get yourself in that consistent routine. And again,
the point here isn't really to burn calories.
The point here isn't really to go all out.
All this is doing is setting yourself up for that routine of starting to build
that consistency, starting to build that routine. Because when you do that,
that's when that motivation starts to come out is when the routine is already in
place. So pick your favorite exercises. It doesn't have to be a run.
Doesn't have to be weightlifting. Doesn't have to be a walk.
It doesn't have to be ab exercises. It doesn't have to be kettlebell swings,
choose something you enjoy and make sure you commit to doing it every single
day. And again,
it doesn't have to be the same thing every day you could do kettlebell swings
one day, then one of our body weight workouts, another day,
then a stretch another day, then a walk another day.
But commit to that 20 minutes to show yourself that you are about doing this
every day and making progress with this.
Strategy Number three to lose weight while in quarantine is to
prep your meals. Now, for some people who are working from home,
it could be tempting to leave their cooking of their meals until the day off,
right. If they're having lunch,
they want to cook around lunchtime and prep their meals.
So what usually ends up happening in those situations is they inevitably reach a
day and a moment where they don't feel like cooking. And where did they do?
They open up Uber eats. They open up grub hub.
They open up door dash and they order their favorite basket. Again,
taking them further away from their goals.
So what I would recommend doing is find the time once a week, even twice a week,
maybe even three times a week and prep out certain meals,
it doesn't have to be every meal. It doesn't have to be every lunch.
It doesn't have to be every dinner.
Do at least a couple of each each week because what that's doing is that's
compiling a bunch of the decisions into one moment.
If I cook five meals throughout the week,
I've now eliminated five chances for me to eat something that's not as
nutritious and it's not as energizing for me.
And I've compiled it into one decision to cook out these meals. Now, two very,
very important keys here. Number one, don't just go with the most boring meal.
Don't just go with the chicken broccoli rice.
If you hate all three of those foods,
find those healthy recipes that allow you to enjoy right.
Food is supposed to taste good.
Before we were able to create these chemicals and labs,
the tastiness of food was actually a reflection of the nutrition content, right?
We were,
we were drawn to actually seek out and find the more tasty foods cause it meant
more nutrients for us. So don't just go to the boring, healthy stuff,
find recipes that work for you. And then the second thing there would be,
make sure to include healthy snacks in that meal Prep.
Know what you're going to snack on, right?
Switch over from those lays to more multigrain organic cooked in coconut oil
type of chips. Find the ones that are more nutritious for you,
upgrade your ingredients, but have those snacks in place.
So you know exactly what to eat.
Strategy Number four for losing weight and quarantine is going to be
getting accountable.
Accountability is one of the most important aspects of this entire process.
It doesn't necessarily mean you need an accountability partner.
You can literally find ways to be accountable with yourself,
accountable with certain devices, right?
Like you can literally make the commitment.
Every time I break the commitment to myself,
every time I don't exercise where every time I eat a meal,
that's not as nutritious.
I'm going to put $5 in the jar and I'm going to end up donating that jar at the
end of every month, to my least favorite charity, right?
Like doing something that allows you to feel accountable to the process.
Now what I would personally recommend,
especially if you have struggled to lose weight in the past is try to find
yourself some form of accountability in the form of a coach, right?
I'm not going to say it has to be me. Of course I would love to.
I'd love to be that person to help guide you,
but find someone who you can get actual help from. Not just saying, Hey,
I'm going to work out every day and stay accountable to them,
but actually get help, like learn from them,
take their techniques and strategies and actually be able to implement them into
your life. So that would be my first recommendation.
But if it's not that get a friend, make a bet with someone, say,
every time I miss a workout, I'm going to pay you $20.
That's something that's worked really well for a lot of my clients.
And the whole purpose here is to create that accountability to where you feel
like you actually have to follow the group because it's so easy when you're
tired, when you're stressed, when you're bored, when you're unmotivated to say,
you know what? I don't feel like going to the gym. You know what?
I'm really craving some sweets right now, or I'm craving some fast food.
When we know, ultimately it's not about the motivation.
It's not about how we feel.
It's about having that strength to actually follow through on what we commit to.
And accountability is one of the best ways to do that. So there you have it,
right? We've got starting with the morning structure,
creating time to exercise every day,
prepping your meals and getting some form of accountability.
Now I'd love for you to leave me a comment below. I'm curious,
what does your daily quarantine schedule look like right now?
If you're not in quarantine, are you going to the gym? How is life on your end?
But besides that again,
if you are looking to learn how to simplify the process of weight loss,
you've struggled for too long and you're ready to finally commit to changing
your body.
Make sure you go down in the description of this video to grab access to our
free three-part course on how to lose weight in a simple way.
It's working for a ton of our students. And I'm so,
so excited to be able to provide that for you for free.
But with that being said, I appreciate you. And as always, of course,
remember to eat smart, sleep deep,
move more and be grateful for this moment. I'll see you in the next video.