Gym during Corona
By Faraz Khan
Islamabad, Pakistan
The ongoing pandemic has further fueled the sedentary lifestyle that people lead in today’s world. Many of us are using the lockdown as an excuse to limit and often reduce physical activity. While it is better to be safe and avoid gyms for the time being, there is still a lot one can accomplish at home. I, for one, am using this time to focus on home-based workouts and cardio which I would like to share.
Before getting into the specific regimen, a little perspective is important. My physical transformation journey began almost ten years ago in 2010. As a teenager, my fascination with cricket kept me active. I would play in the sweltering Pakistan summer, riding my bike to and from the ground. However, upon entering my twenties, exercise and fitness took a back seat. It was at this time that I made the conscious effort to change my lifestyle and signed up at a local gym. Ten years on, I can safely say that it was one of the best decisions I made.
Based on my experience, two things are extremely important to highlight. The first is to have a workout regimen which is sustainable especially for beginners. Starting out, I hired a trainer who would ensure that I maintained proper form and posture, particularly in riskier exercise such as deadlifts and squats. Lifting heavy weights with bad form often known as “ego lifting” doesn’t accomplish much. The age-old metaphor “slow and steady wins the race” is definitely applicable here.
Secondly, as a beginner, it is vital to maintain regularity and discipline by not missing any workouts. I still remember how I would feel down and lethargic in the winter months, but would somehow make it to the gym. The first advice I would give to any novice would be to have a four- to five-day plan and not miss any days particularly in the first six months. As the weeks and months will go by, eventually it will become a lot easier and more enjoyable.
With this mindset in place, the next step is to assess your current fitness levels either through a trainer or often just by simply looking in the mirror. In my case, I was extremely skinny and needed to pack on some muscle and size. For others, it might be the converse and losing fat could be the overarching goal. Once the goal is identified, the diet and exercise plan should be in line with the body’s requirements. As a starting point, eating a protein-rich diet and limited processed food and adequate water intake should work.
As a beginner, I would recommend focusing on compound movements which are basically exercises that involve muscles in the whole body. For home-based workouts, these include squats, push-ups, deadlifts and shoulder presses. These exercises form a solid foundation on which one can expand later and form the basis of “newbie gains” (which refers to the rapid increase in muscle and strength that often occurs when people with little to no previous weightlifting experience start training intensively).
Another important concept which is often not understood is that of progressive overload. This principle involves continually increasing the demands on the musculoskeletal system to continually make gains in muscle size, strength, and endurance. Simply put, in order to get bigger and stronger, you must continually make your muscles work harder than they're used to. Often, this means pushing yourself to the limits and not getting complacent with the workouts you follow.
The past ten years of working out have taught me some important lessons which have carried on to other facets of my life. Firstly, I have learnt that discipline, hard-work and patience are the virtues that lead to success. In my case, body transformations and improvements took time, but I always remained loyal to the mission. In addition, regular exercise has helped improve my body image and confidence over time.
Working out over the past ten years in different countries has also introduced me to people from various walks of life. The social aspect of exercise is often overlooked, but for me it has helped provide lasting friendships.
Finally, working out just helps me feel good. I strongly encourage others struggling with their well-being during these times to start this process. I assure you it will bring many positive changes to your lives, both physically and mentally.
