Overcompensate for Quarantine ➕
The Calories You're Not Thinking About
This month we will be focusing on overcompensating workouts for lost calorie burn. And trust me: you are probably burning less calories right now. 😕
And that’s because you’re not doing your regular routine things that burns calories. Even if you have a 9-5 desk job that doesn’t require much movement and you’re not doing it right now, think about all that happens around it...
You get up, get ready, go to the car, get out the car and walk into your workplace, engage with people, walk around periodically, go to lunch, come back from lunch, engage some more, go back to the car when done, and walk back to your house. All those things burns calories. And more than you think.
Many people don’t know that the average person burns 1500-2000 calories at rest - which means that not doing diddly squat (including sleeping) you’re gonna burn at minimum that. 🔥 With your everyday movement, you’ll likely tack on a few hundred more every day (depending on how much movement is happening). When you think about that, even if it’s 200 a day, that’s 1,000 calories a week you’re not burning (assuming you’re working 5 days).
Then tack on the fact that any weekend “fun” activities are gone. Those likely also add 200-300 extra calories burned a day - for a mild day. Much more if it’s an active activity - going to the park with the kids, dancing at the club, etc. 💃🏾
So pretty much, even if you've been working out consistently and continue to eat the same, there may be some calorie increase. So the only way to continue weight loss or at least maintain is workout more or eat fewer calories. We're focusing on the workouts since everyone has more time. 👌🏾
So with that, here's a revved up Snatch Sessions challenge: in which you're not just doing 3 workouts of the week, but 4 (adding one of the add-ons) - plus doing the HIIT videos and "home cardio" some days. You can alter the days to fit your schedule and time, but the idea is to get as much done as possible.
It may seem like a lot, but when you consider
the workout videos are 40-50 mins,
the HIIT videos are 20 mins,
the home cardio is broken up around your schedule,
you have 2 rest days scheduled,
AND you have more time, it's clear you got this sis! 😉
🚨 Note/Disclaimer: this is a general (and well accepted) idea and not direct food scheduling advice. So if you have dietary or physical demands that call for shorter or longer times in between food intake, follow the instructions of your healthcare professionals as this is only a method. You have to find the right break time for you.
28-Days of Getting in Some REAL Home Weeerk
Here's 4 weeks of programming you can use to rev up your Snatch Sessions plan. Again, you can play with the combo of workouts - this is a challenge so I'm giving specific guidelines. Just note each week is 4 strength and 4 cardio components (even if short). Let's get it! 💪🏾 And you can download and print the month and/or week calendars at the bottom of this post if you want to keep record or notes.
Week 1
Day 1 - strength 1 plus hiit video 1
Day 2 - strength 2 plus 50-75 jumping jacks (broken up as much as needed)
Day 3 - rest
Day 4 - strength 3 plus hiit video 2
Day 5 - walk/jog in place intervals (alternating) for 5-10 mins - 3-5 total times
Day 6 - strength 4 (add on)
Day 7 - rest
Week 2
Day 8 - strength 1
Day 9 - strength 2 plus hiit video 2
Day 10 - rest
Day 11 - strength 3 plus walk/jog in place intervals (alternating) for 10-15 mins
Day 12 - 30-50 jumping jacks every 2 hours (set an alarm)
Day 13 - strength 4 (add on) plus hiit video 1
Day 14 - rest
Week 3
Day 15 - strength 1 plus hiit video 1
Day 16 - strength 2 plus 50-75 jumping jacks (broken up as much as needed)
Day 17 - rest
Day 18 - strength 3 plus hiit video 2
Day 19 - walk/jog in place intervals (alternating) for 5-10 mins - 3-5 total times
Day 20 - strength 4 (add on)
Day 21 - rest
Week 4
Day 22 - strength 1
Day 23 - strength 2 plus hiit video 2
Day 24 - rest
Day 25 - strength 3 plus walk/jog in place intervals (alternating) for 10-15 mins
Day 26 - 30-50 jumping jacks every 2 hours (set an alarm)
Day 27 - strength 4 (add on) plus hiit video 1
Day 28 - rest
