Make sure your immune system is ready to mount a strong defense and keep you from getting sick. “The best strategy at this point is two-fold: both prevention of infection and strengthening the immune system. 

Here are some ways to boost your immune system during quarantine:

Eat Clean. A diet with a lot of fruits and vegetables.

Citrus Fruits (Vitamin C) , Kiwi, Red Peppers, Almonds, Yogurt, Broccoli, Garlic, Turmeric, Spinach are the best to boost your immune system.

Maintain a healthy weight. 

Be active and hit a good workout. 

Consume Probiotics. 

Stop smoking and drinking alcohol. 

Get enough sleep and exercise. 

I get a lot of questions from people asking for tips on how to manage nutrition and maintain muscles during this at-home quarantine time.

So, I would like to share with everyone my personal experience and what exactly I’m doing, hopefully this can help someone.

I know everyone has a different goal but this should work for anyone in general: 

First, as far as nutrition, I have been following a maintenance approach, meaning I‘m not aiming to add muscle mass at the moment and I believe bulking will not be a good choice at this time.

The plan is to maintain and reserve muscles while toning your body, gradually losing some extra fat. You can do that by maintaining your protein and fat intake (have the same amount of protein that you used to have before) just slightly lower your carbs, or follow a carb-cycle procedure...meaning you have low carbs on your rest days and moderate carbs on your active days when you’re physically more active.

I know this might be hard for most people but try to get any size dumbbells and strength band from amazon, eBay, Busy Body, OfferUp, Craigslist (believe me that’s all you need to get a great workout!). 

There's a reason I say dumbbells and bands are enough. You can reach muscle failure with these 2 items and engage as many muscle fibers as needed to maintain muscle size for now.

Make sure to do some HIIT Cardio 2-3 times a week for max 20 mins only, along with some ab workouts (I will share some of my top HIIT and ab exercises that I personally follow @azawiadam). 

Don’t get discouraged and quit working out completely! We don’t know how much longer this situation will take. So, in the meantime, do your best & stay safe.

Written by

Adam Azawi

Syntrax Elite |  Physique Competitor | Fitness Photographer

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