Iso weight gain: how to lose all that weight in iso

We have all been in lockdown and with things slowly starting to open up we want to lose some of that weight.

Many of us ate unhealthy during iso, whether that would be too much-processed foods or baking. We also did not do enough exercise and for some of us, we didn’t really sleep well.

In an article by Daily Mail, many Britons ate too much chocolate and biscuits during iso.

How to lose that weight

  • In some states and countries, gyms have reopened. But they have strict social distancing rules. So try to plan your time wisely. If they are not do go out for a walk (that’s if you’re allowed to).
  • Get a better night’s sleep. We need about 7-8 hours of sleep each night
  • Drink more water. By doing so you are helping the liver to flush out all the unwanted toxins. We should drink about 2-3L each day. If you are not used to drinking much go small and then increase the amount slowly.
  • If you don’t already add more fruits and vegetables to your diet. Adding more fruits and vegetables to your diet will make you fuller for longer. And don’t forget the proteins and carbs for each meal. You should go for wholefoods if you can.
  • Cut back on the alcohol as it is dehydrating.
  • Stress less if you can and just be happy.

Don’t try any of those quick fixes as you’ll never get the results that you want. You’ll crash and burn that way. Its best to start changing your habits for the long run and then the weight will come off slowly.It may take about a few weeks to see any real change.

How to build muscle after iso

The gyms are reopening and people are dying to go back to the gym. So some people want to build muscle and regain their fitness.

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I wouldn’t make such big goals straightaway as you might injure yourself. You only have 50 mins per session as gyms are limited in the amount of people that they can have per space.

What is muscle atrophy?

This is the term that is used for when muscle is wasted away and not being used for prolonged periods of time such as isolation.

I would start small if you have haven’t been doing your weight training and then go big from there. I would start with 6-8 reps. And then two weeks later I would increase the reps. I would also start with lighter weights during this time.

It would take about two to three weeks to notice the effects and the new muscle. It would also take two to three weeks of getting used to your gym routine, so I would not push myself too hard during these first few sessions. I would just be kind on myself.

I would also have a diet which is high in protein, such as fish and calcium, eggs and other things. I would not have so much processed foods. You might have to ask a personal trainer or you favourite group fitness instructor about what they eat for their meals. But if you want more advice I recommend you see a sports dietician.

Are outdoor workouts better than the gym?

Now that the gyms are closed I constantly ask myself this very question about being outdoors. Being outdoors has many advantages. Here you can be really happy and you can take photos of yourself without people nagging you. With outdoor workouts you can explore new places all the time.

I have always been an outside person, but I also love going to the gym!

Outside you get to see nature which is heaps of fun and stress free. Greatist supports the argument by saying that most of the participants loved going outdoors. There was a survey involving 800 participants. Seeing green calms the mind. Being outdoors means that you get enough vitamin D, something that being in a gym does not.

I find that being outdoors running, it helps to lower your blood pressure and raise your heart rate as you are running on real solid ground. According to Lappset it is also stress free.

For people that can’t afford the gym memberships outdoor workouts are free. Replay India supports the argument. But they also say that outdoor workouts helps to relieve insomnia. When I do outdoor workouts it did just that and I slept much better.

But also being at the gym has its social upsides. You get to hang out with your friends and you can exercise together. Oh and if you don’t like running but still want to lose weight than this is better for you. If its raining then you can use the treadmill at your gym to do a run. According to Women’s Health magazine, people that are in the gym have a better change of burning their fat through cardio machines and weights.

But be mindful that when the gyms reopen things won’t be the same and you’ll have to book a time to visit due to the coronavirus restrictions.

With that in mind, I’m undecided. But if you don’t have a lot of money and live near nature then outdoor workouts are better for you.

Exercise Right Week

This week is Exercise Right Week and its more important than ever before due to the Covid19. Mental health is going through the roof. Everyone should be doing some form of exercise to protect their immune system.


Today I went for a walk and did Body Combat which was awesome. It was a really nice sunny day for it and I enjoyed the sunshine.

Body Combat was good. It went for 45 minutes in my own living room.


Today I went for a run and did really well in Body Combat. Some days I do well and some days I don’t do so well.


I did a really good short run and got my heart pumping. The older you get the more exercise you should do


Today I went for a walk in the city and it relieved me of some of the stress of coming back and not knowing what has changed. Nothing much has changed except there is a lot less people. And a lot more hand sanitizing.

Did Body Combat and was a little bit uncoordinated


I did Body Combat and running but I felt good. It took a while to warm up and I really didn’t want to go, but I just did it anyway.


Went for another run and felt good. I love running in the sunshine. Today I visited North Essendon Village and it was awesome, albeit a bit quiet.


I went for a walk in the sunshine and I also did Body Combat. I also did the last of my push ups for the Push up challenge.

The Push Up challenge

The Push Up challenge is a fun and free way to exercise and raise awareness about Headspace. Headspace is a mental health organisation and this year they have been at their busiest. They have been inundated with calls during the Coronavirus times.

Photo by Ivan Samkov on

It is free to sign up and you can get people to donate to you. But it has been hard to bank the push ups. You have to bank them on your phone which for me I have the old Android and sometimes I cannot see the screen. I tried to do it on my desktop.

The challenge is to do 3046 pushups in 21 days- it would work out to 1015 pushups in a week and 250 pushups a day if you have two days of rest. But I did it in blocks of 50 so that I could have a rest in between sets. Everyday I did the push ups I recorded them on my phone.

It was good fun. I did have a couple of days where I had my period and where I had to rest. When I did the pushups I felt less anxious. At times I felt tired but I just did it. I just got on with it.

You can do your pushups wherever it suits you, such as inside your house or outside.

I usually did it on the wall but sometimes I did it on the floor.

Do do the push up challenge next time it is around. This is good for your mental health and strength.

Heart Health as you get older

We write this article as part of the Baker Heart and Health institute.

My Dad says that “you are too old to go running!” I say “no, I can never be too old”. And actually Run to the Finish writes about running and exercise in old Age. Runners World also talks about people doing marathons in their old age.

So I wondered how I can convince the older generation to take up running as a sport. My Dad says that “running is such a high impact exercise” and he worries that when I get older I would get knee problems. I see a lot of the older guys out on the marathon race and some of them at my gym. Lately I saw a lot of older guys out on my running trails, running really hard.

The benefits of this are:

  • reduced rate of heart disease
  • reduced rate of diabetes and a stroke.
  • keeps us happy and productive
  • decreases the risk of cardiovascular disease.
  • we can live longer lives as we are not so sedentary.

So how do you change the focus?

One of the things that the American College of Sports Medicine recommends is mixing up the exercises a bit and doing some cross training such as yoga and pilates. And we just have to eat better which is 70-100 g of protein. Also Fitness Australia recommends that older people do some exercise each day.

So go on and get that run in and don’t worry about what others say! So long as you’re eating enough and doing some strength work, that’s all that matters. And if you are new to running it would be a good idea to get a personal trainer that specialises in running. You can find them on the Fitness Australia website. Or you can visit the gyms when they reopen

Are you going to the gym for the wrong reason?

I get that many people want to lose weight and they think that the best way to do that is by loads of exercise. Sweet Life blog talks all about this. The Covid19 has made me think twice about going to the gym just to lose weight. After the restrictions end, I would go there but mainly for the fun and the like of doing the activity, not just “oh I have to go there because I have not been this week and I have to meet my exercise and weight loss goal”.

In my old days at the gym, I used to be just like you. But now I know that diet is the key. It is 80% diet and 20% exercise in our everyday lives

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But did you know that loads of exercise with stress your body? So much so that you put on weight (mainly fat instead of losing fat) instead? Hence it is not an effective way to lose weight

I hear people saying that they have burnt 500-600 calories during a spin cycle class and they want to do it all again. But that what they don’t know that is just negative talk. Exercise makes up one part of it, but diet is the other part. And yes cardio is just one part of that, but its also the strength work that you do such as the push ups and weights that help you to maintain muscle. Now you can do push ups and lunges at home.

And for some people gyms are expensive. There are other ways of doing that such as a gentle walk or online Les Mills class.

Yes exercise is great, but it would be your diet or body’s genes that made you what you are today. We should only go to the gym to pick up a new skill or socialise with people. And to do our strength exercises

Now that we are almost out of lockdown, its a good time to ask yourself whether gym is really worth it for you!

Sam Wood’s article about the gym

And why we disagree with it.

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Yesterday Sam Wood has an article in the Daily Mail about people going to the gym and he urged those to stay away from the gym. He says that its due to the Coronavirus and the fact that they can spread germs easily when they cough and sneeze and sweat. The last part about the sweat is not true as you can’t get sick from the sweat. Sam Wood is a personal trainer in Melbourne

Sam’s article is just another reason for people to panic. As the government said we should just go about our daily business but have good hand hygiene and good immune systems.

If people stay away from the gym, the gym would lose money and staff. We already are worried about the personal trainers losing their clients.

Gyms are supposed to be social places; places in which people can talk to each other and be happy. If we all go into isolation and exercise at home we would not be very happy. Gyms is one way for people to see their friends and family.

All of the gyms now have hand sanitzer and cleaning staff 24/7 and they have guidelines on how to be safe from the Coronavirus.

How to be safe from the Coronavirus at the gym

  • Stay at home for 14 days if you have been to China, Iran, Italy, UK, Japan.
  • Stay at home if you feel unwell
  • Wash your gym clothes regularly
  • Use a towel at the gym and change it everytime you go to the gym
  • Wash your hands regularly with soap
  • Use antibacterial wipes
  • Stay away from people that cough or sneeze
  • Wipe down equipment before and after you use it.
  • Fill your own drink bottle at home or buy water that is prefilled.
  • Use cotton gloves to handle equipment.
  • Wash your face after each gym session

How to reduce waste when exercising

I got this idea from Keep It Simple

In 2020 sustainability is a huge issue. And more and more people are trying to be sustainable. So we have some exercise hacks to make sure that you can be sustainable.

Photo by Mike on

At Running events

  • take your own fuel
  • Take your own reusable bottle or hydration vest
  • Say no to those plastic cups and bottles that they give you at the nutrition tables.
  • Buy nutrition supplements in bulk rather than single serve- if you buy them in bulk, it’s a lot cheaper as well. Also you don’t waste a lot of packaging.
  • Buy it better rather than new and then you throw it out after a few times. For example buy shoes that lasts about 5-6 months rather than every six weeks. And learn how to fix your own shoes with just duct tape rather than throwing it out.

Rebel Sport

Rebel Sport in Mornington now have a trade in scheme where you bring your old pair of shoes in and you buy a new pair for a bit cheaper. They recycle the old pair by making mats, floor coverings and other things

Where do you exercise

Where you exercise can have a big impact on the carbon footprint and how you get there. The farther away something is, the more that you would have to travel.

Do what works for you

  • Outside- this can be at a park or at the beach
  • Inside at the gym- if cost is not an issue for you then gym might be a great option.
  • Commuting to work or home- if you have a bike then great. Also walking from your home to work could easily work for you.
  • Incidentally- it works for some people

January 30 days Fitness Challenge

Did you put on some weight over Christmas? Want to lose that weight healthily? Then here’s the solution

This year I want to challenge you to 30 days of Fitness. Every day you are to do any activity that you enjoy and try some new ones such as yoga. If you are new to exercise then you should start out slowly.

Each year at the beginning of the year, most gyms are busy signing up new members as they want to lose weight. But it doesn’t have to be like that. You can pick somewhere outside and do your exercises there.

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The aim of the challenge is to not lose weight, but to be healthy and happier you. Exercise makes you happy as it increases your serotonin (the feel good hormone)

I did the challenge and thoroughly enjoyed every minute of this. In fact most weeks I did 150-300 mins of intense activity such as running and other days I was happy with strength. At that time I did my initial two days of training for RPM which I hope to be able to film classes in my gym and then put them up online for you to see and try. And then you can do this from your own home and I get a small portion of the money. You can do my classes no matter where you are in the world.

I also did my runs too at this time and they were awesome. They felt good most of the time with the exception of when I got my period.

Do try and do the 30-31 days of Fitness. It is awesome and you can start small. I.e 20 mins a day and then build from there. Just see how you go.