Quarantine has undoubtedly affected the high majority of people’s lives in one way or another. And if you’re worried that all your muscle gains are rapidly disappearing do not stress you are not alone. Here’s some major keys to keep in mind when we do finally get back to it to build muscle and burn fat faster!

When you embark on an endeavour there’s typically two camps of action: those who want to do the absolute most and get to their goals as soon as they can. And those who typically don’t make any action at all.

Now while there is nothing objectively wrong with either of these, but if you are looking to make strides in your healthy & physical well-being you may want to take a different approach.

Firstly, ask yourself if in the past you’ve had the habit of going too hard far too quickly and quitting shortly after. This is a common fallacy and I’d employ you to stop the resolution approach, and instead slowly build strong habits

If you are on the opposite side of the spectrum and you find yourself completely stuck and unsure of your first step. Do not worry! 1 is greater than zero and if you’re making any step towards your goal than that’s something worth being proud of.

The only thing to keep in mind is to start with what you know you can commit to medium and then build upon that long term. You’ll never make 1 years worth of results in a week, just as you’ll never achieve 1 week of results from zero action.

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Secondly, get back to what you were used to. If you’ve noticed yourself taking your foot off the gas pedal a little or complete got out of the car and walk in the complete opposite direction. Do not beat yourself up.

Being home a lot of the time is unusual to most and it can lead to you developing some unideal nutritional habits… like waking up at 2am to partake in a pint of Ben & jerries coma. Start now by identifying any negative nutritional habits you may be building and go ahead at irradiating these and replacing them with healthy more sustainable ones.

Lastly, get started now with what you have available. It’s unclear exactly how long quarantine will need to continue. So it’s best to focus on what is in your control and start doing what you can to get the ball rolling in a positive way.

Whether you only have a resistance band, light dumbbells, your 20kg little brother, or just your body weight – there is always something you can do. You’ve just got to want it and get creative!

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10 thoughts on “How To Get Your Muscle Gains Back (4 Key Steps You Need To Do)”
  1. Thanks for the advice man. I’m only 13 and I’ve been watching your videos for almost 3 years now and I’ve been doing your workouts for a long time now and I have seen massive results. Thank you dude.

  2. Thanks for the tips! I do have a question though. I am trying to start a fitness account in hopes of being sponsored some day. What would you recommend to me in doing this?

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