A few weeks ago, the president of Uganda issued a statement banning public gatherings and events. This came after the country got a scare of the deadly spreading virus, the coronavirus. To protect Ugandans from the virus that spreads through contact with infected people, or surfaces containing their fluids, President Museveni went from only banning public gatherings to sealing off most workplaces prompting people to work from home or even take time off work until the situation is handled.
As you spend your days off in the comfort of your home, you could use the time to get that body that you have always dreamt to have on your wedding day. It doesn’t matter whether your wedding is years ahead, using these few weeks to achieve that bomb body could make it easier for you to maintain it until your big day.
My wedding brings you some tips on how you could achieve that dream body within this period;
As the country is on lockdown, it has forced people to stock over-time lasting foods like rice, posho and maybe bread. However, most of these foods contain carbohydrates, something that is said to be eliminated from diet when trying to lose weight. However, this is all wrong.
According to Moses Ssekabira, a fitness trainer for hire that helps people keep fit in the comfort of their homes, the diet of men/women shouldn’t differ that much. The point is to eat healthily. During the journey of trying to achieve the perfect body shape, one of the most important things you need to watch is your diet, however, the myth of carbohydrates being the reason behind weight gain is nothing more than just talk.
Ssekabira says weight gain comes from excess in overall kilojoules (or energy), which can come from any food source, including foods that are lower in carbohydrates and higher in fat or protein, he, however, lists some of the foods that need to be in your diet, “A healthy diet high in fruits like mangoes, oranges, avocado and watermelons, legumes like peas and beans, vegetables like greens, dodo, cabbage and nakati, whole grains like posho and maize, and low-fat dairy products that are moderate in fat and kilojoules coupled with daily physical activity, is the best way to lose weight and keep it off.”
Sekabira adds that the best way to achieve a healthy weight is to go vegetarian. Cut out on the intake of meat, for example, you may choose to eat it once a week.
He also advises that the first step in the lose-weight process is never to miss breakfast, “Have a healthy breakfast like some fruits, juice or a cup of cereal to begin your day because your body needs the energy to keep strong.”
He also emphasizes having dinner early, “Have your dinner at 6 pm or the latest 7 pm to give the food time to process before you going to bed.”
However, according to Lucky Mbabazi, a radio presenter, mother, and CEO of the Lucky’s groove back, a physical training session, discloses another easy way to diet to maintain/lose weight.
In one of her sessions of ‘kaChai with lucky’ a YouTube vlog, she talks about a diet routine called ‘Intermittent fasting’ that works when one is trying to lose or maintain weight.
Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. It doesn’t specify which foods you should eat but rather when you should eat them.
According to Lucky, Intermitted fasting varies from person to person, meaning one can choose the number of hours they should fast and when they should eat, however, the best she would recommend is the 12hour intermittent fasting.
She gives an example of saying in case one has their breakfast at 7 am, the next meal one will have will be at 7 pm. She recommends this because it is very easy to pick on as a lifestyle but, one still needs to watch the potions of food they take in, “It doesn’t mean that you have to eat the whole world just because you are not going to eat throughout the day, have a small portion just to take you through the next 12 hours.”
However, also during the 12 hours, one is free to take water, sugarless tea, or coffee.
Another form of intermittent fasting can be you have your dinner at 8 pm, and the next meal you have is the next day at noon, this is known as the 16-hour intermittent fasting.
One is free to choose their hours of fasting and is still free to eat whatever they want as long as they do away with sugar and limit on the carbohydrates.
According to Ssekabira, the easiest and yet effective form of exercise to do at home especially during this quarantine is jogging in the morning and taking an evening walk, “Wake up at around 6 am, jog for some time and in the evening, take a walk around your area, anything that is convenient as long as you take that walk.”
Ssekabira adds that the reason as to why he considers this convenient is because it can work for even the laziest person alive with very little sacrifice. You are free to choose the number of kilometers you run and walk but if the body gets used to it and you no longer feel tired after the jog/walk, you need to increase in the distance.
However, Ssekabira says that there are also other forms of exercises one can do in the comfort of their home to help them work on specific body parts. He helps break them down
“Most women’s goals are to have a slim waist and less flabby arms well as for men, they prefer having some muscles and abs. With that, they feel they have achieved their dream body,” Ssekabira discloses.
For one to achieve that slim waist or abs, there are two easy works outs to take part in. There are sit-ups and leg-lifts. Sit-ups are when one lays on their back, places their hands behind their head, seats up and goes back on their back repeatedly. One can start with 10 sit-ups and goes on increasing whenever their body gets used to a certain count.
For the leg lifts, one lays on their back, puts their hands on the sides of the hips, and lifts his or her legs vertically, repeatedly.
These two work-out routines help burn belly fat and with the best diet plus that morning run and evening walk, your results will be achieved within no time.
To get rid of the flabby arms for women or get some muscles for men, Ssekabira normally recommends going to the gym since it has a variety of equipment that work faster and easier however if you have some gym equipment at home, the better but since we are doing this at home, he recommends push-ups and boxing.
Push-ups are normally chest exercises, but they also work the triceps as a secondary muscle. They are one of the most common measures of strength. Place your hands with the palms facing downwards on the floor, shoulder-width apart, with a slight bend in your arms. Keep your feet together. Support your weight on your hands and toes.
Lower yourself until your chest is almost touching the floor and Inhale as you do this. You can choose your count of push-ups as long as you keep yourself fair and don’t cheat.
If one can make themselves a punching bag from the available equipment, the better. However, Ssekabira says throwing air punches can also do the trick. This helps tighten the muscles and shoulders giving you your dream results.
Whether you want to maintain your weight or lose it, you need the right amount of rest. The body needs to have its rest to function properly, therefore, have seven to eight hours of rest at night, but Ssekabira strongly prohibits people from oversleeping in the morning hours, especially between eight to 10 am, because this is the perfect time when the body needs to be active rather than reluctant.
He also advises people that when they start the process of body goals, the key to achieving great results is motivation, consistency, and determination.