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Staying Healthy During Quarantine: Day 8

Hey Wahmsters,


Welcome to Day 8!


Today we will be doing a quick strength workout that you can do in the comfort of your home!


The method that we are using to do our exercises is called the super slow method! What it is is basically you perform an exercise super slowly. For example, when doing a pushup, you will take 10 seconds to lower yourself to the ground, and 10 seconds to push yourself away from the ground.


Doing slow strength exercises are super effective because it puts more time under tension for your muscles, which helps them to become stronger and eventually become bigger! If you would like to look into this, please check out the following links:

1) https://www.webmd.com/men/features/want-more-strength-slow-down#1

2) https://journals.lww.com/nsca-jscr/Fulltext/2011/11000/Effects_of_4_Weeks_of_Traditional_Resistance.10.aspx


Okay now back to our workout.


Workout:

1) push-ups (super slow)

2) squats (super slow)


When performing both exercises, make sure you really slow down and take 10 seconds each way (down and up).


Try to aim for 5 repetitions if you are a beginner, 8 if you are intermediate, and 12 if you are advanced.


Do these exercises for four rounds (four times) with 1 to 2-minute rest in between rounds. This workout is intense and therefore you should read our next piece: nutrition.


In order to fuel up for our intense workout, we need to eat a solid pre-workout snack to give us the energy to perform this workout.


I will be sharing one of my favorite go-to pre-workout snacks below:


Oatmeal Delux---

1 cup of instant oats

2 tablespoons of peanut butter

1/4 cup of raisins


optional--

add in 1/4 cup of your favorite superfood (for example chia seeds, hemp seeds, goji berries)


I make this snack or meal by pouring the oats in a bowl and adding 1.5 cups of water to it. Then, I put it into the microwave for about 1.5 to 2 minutes on HIGH. After that, I take it out and let it sit for another minute and then add in my peanut butter and raisins.


The oatmeal deluxe gives me solid carbohydrates, fats, and proteins all in the same meal. To be honest, this recipe has pretty high calories (608 calories). But for those who want to lose weight, I still think that they should give this recipe a try and utilize nutrition timing to help with their long term plan. Stay tuned for this in our upcoming blog posts.


If you do want more recipes, here are some links:

1) https://www.mensjournal.com/food-drink/pre-workout-snacks-5-ingredients/9-pecan-granola-bar/

2) https://greatist.com/fitness/50-awesome-pre-and-post-workout-snacks#pre-workout-vegan-snacks


See you next time!


Matthew


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