High-intensity exercise and clean eating are the answer to abs, right? Right. But what happens if you’re injured or sick and completely out of commission? Here’s the deal:
When I came off a SLAP tear repair surgery it meant no use of the shoulder for months, not even any running or lower-body work. Luckily for me I went into it in shape and just needed to keep it all together. So if you’re out of commission, these tips have been tested to get you through. If you’d like to hear more about the shoulder surgery click here.
Evaluate your food consumption situation
Fancy word and terminology for “eat based on what you do.” As an active person, consuming small portions of carbs throughout the day and fats later in the evening can be very effective for building muscle and keeping off fat. But if you’re slowed down (or sitting in an office chair for eight-plus hours per day), it’s recommended to slash back on both of those particular macronutrients in small increments, but do it slowly so you don’t get cravings the first week of trying it out. Eventually you’ll find the balance.(Secret trick: Swap out the morning oatmeal for wheat puffs to drop your carbs by 30-40%
…but don’t go skimping on protein
This is one macronutrient you can’t afford to lose. Keep getting in a protein shake each day. It acts as a nice meal replacement, and protein will help preserve muscle. Buy some BCAAs, there’s a good amount of research that supports BCAA usage for preserving, building, and rebuilding muscle mass.
Drink water like it’s your job
Water fills you up, and it makes you far less hungry throughout the day. As much as you might forget, get that water in your system. You’ll notice the difference.
Find sh*t to do, pronto
Lounging around is terrible because you get bored, and when you get bored, you eat. You’ve got to think of something to kill the time instead of crushing food and binge watching whatever trendy show that it is everyone won’t shut up about.
Steal a strategy from the bodybuilder’s playbook
Perform isometrics and poses. Sit there and crunch your abs, all day, five sets of 60-second holds as many times as you can think of throughout the day. Do it at your desk, in a meeting, driving home, in a cab, on a train, you name it. (Who cares if you look like a weirdo in public). Stay tuned for our “secret workout” story…
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