How To Train & Diet During Lockdown Without Going IN-F**KING-SANE

Lockdown 2020 is a real b**ch for gym rats like me.

Instead of banging and clanging in the weights room, I’m watching my muscles disappear in the mirror.

… or am I?


Today I’m going to show you what exactly I’ve been doing to stay in shape during lockdown, but first, I want you to check out this e-mail from website member Stephanie. It presents some issues I’ve seen a LOT of recently…

“Hey Russ, lockdown isn’t going well. The people I follow online are saying ‘they’ve never trained harder’, colleagues are sharing memes that claim ‘you’re lazy if you don’t learn a new skill or start a business’…

I feel like I’m not good enough. What’s wrong with me?

– Stephanie

Here we go again… my old friend social media.

I’m not a fan of it, because whenever readers get in touch with me about things, social media is usually playing some part in making them feel like absolute dog s**t.

On the rare occasion I’ve looked at my feed during lockdown, I’ve seen two types of people…

(…and they’re both wrong as f**k.)

Hopefully this post helps you, shows you there’s nothing wrong with you if you’re not at your best during lockdown, and makes you laugh at these thunderc**ts.

The first type has already thrown in the towel for 2020. “Lockdown” has presented them with an excuse to check out early and write off the rest of this year.

“What’s the point?”, they say… “You might as well enjoy yourself!”

But that makes you feel guily AF.

I mean, the gym IS your enjoyment. You enjoyed working for your results. You enjoyed HAVING your results. And now you feel guilty because you don’t want to join in with everyone else ‘slobbing off’ (my new favorite term).

If that sounds familiar, DON’T STOP TRAINING. I’ll show you what to do in a moment. Trust me, when you get back to training you’ll be glad you’re not among the thousands of people complaining “I feel like I’m starting from scratch!”.

lockdown home workout program

And then we move on to the second type of people I see on social media.

These are so-called “fitfluencers” (description; someone who wants to be a coach but thinks being pretty overrides the need to earn a qualification). They’re advising you to do all kinds of over-complicated s**t which requires your home to be a state of the art gym! According to these fools, you should be dieting and training EVEN HARDER THAN YOU WERE BEFORE, because now there are no distractions.

No distractions?!

There are ENDLESS distractions! I’ve NEVER BEEN so distracted. I’m surrounded by Netflix, junk food, and excuses.

Also, your house is NOT a gym. It’s a house.

If it’s anything like my house, it’s populated by a gang of miniature people who wear underpants on their head and assault you the moment you get down on the floor.

Hey, that’s fine. That’s real life.

So yeah, Yasmin Yoga Pants might judge you, and she might desperately want to earn your clicks before she f**ks her knees up with those super-dangerous split squats performed across two garden chairs, but f**k her.

As for the claims that you’re “lazy” if you don’t start a business or learn a new skill during quarantine…

These type of statements make me sick, because they’re mistaking shaming for motivating.

Shaming doesn’t work. Instead, it just makes it more evident that these motherf**kers haven’t coached anybody in their entire life.

It’s important to remember that we’re going through an actual pandemic here and people respond in different ways. It’s about getting through it any way you can, it’s not a f**king contest. The coronavirus pandemic will be something your kids ask about in years to come, and I guarantee they won’t ask you how often you worked out.

How To Train & Diet PROPERLY During Lockdown…

lockdown workout advice

“When you can’t do what you do, do what you can.”

These immortal words were uttered by the legend that is Jon Bon Jovi; one of the few men to have had three great haircuts.

And he’s right.

There will be plenty of time to go “all in” when the world gets back to normal. For now, it’s a case of just doing something you can stick to regularly (because the MENTAL HEALTH benefits of exercise are HUGE).

But first, I want you to stop comparing to f**kwits on social media. Most of these berserkers don’t live the lives they post about online, and have never trained anyone in real life.

All this fake stuff puts unnecessary pressure on us to be ‘perfect’ at at time when our lives are anything but. After two weeks of lockdown, most peoples homes look like a scene from Mad Max. At this stage, I’m pretty sure my girlfriend has become a pirate and the kids are selling petrol on the black market.

It’s weird as f**k.

The next thing we can do is build an easy-to-follow nutrition plan and exercise routine.

Let’s start with your nutrition…

We’ve been living in the Upside Down for the last few weeks, and food choices are a bit chaotic. So I don’t want you worrying about every last macronutrient for the sake it. Instead, just hit your daily calories. Yes, your diet can be that simple and still get results. Also, there’s nothing wrong with an occasional Netflix & Binge. It is the apocalypse, after all.

Now let’s talk training.

Again, simplicity is your answer. Most people are suffering at least one of the following:

  • No motivation to train
  • No time to train because you have kids
  • No space or equipment, which affects your motivation to do anything

If that sounds familiar, then this is definitely not the time to “go hardcore”. It’s the time to make things very, very easy to do.

One option is walking.

Yes, seriously. Wear a Rocky t-shirt if if makes you feel tougher, but walking is f**king great exercise when you’re limited for choice. The kids and I have been making sure we get 10-15k steps each day. The benefits of walking are quite similar to those of the gym; it gets you out of the house, gets those endorphins pumping, is GREAT for mental health – and it’s not stressful at all until you see a motherf**ker walking toward you with no regard for social distancing!

But what if you can’t get out walking? Or what if a full-scale lockdown is issued? Let’s face it, most people are absolute f**knuckles who can’t obey the rules set by the government, so we might end up in a situation where we can’t go for walks.

If that happens, Uncle Russ has got you covered…

Here’s where my HOME WORKOUTS come in handy.

Don’t worry, I’m not going to become one of those annoying people saying you should be training all day. In fact, I’m going to do the opposite. Because contrary to what some “experts” say, a PROPERLY structured training plan should only take up a VERY SMALL part of your day.

If a workout needs 2 hours to get the job done, it sucks.

Instead, cut out the clutter and focus only on the stuff that works. Grab a 5 minute warm-up, followed by short bursts of conditioning exercises performed in circuits for about 30-45 minutes IN TOTAL.

Use this structure:

  • Grab a 5 minute warm-up.
  • Pick 4 exercises.
  • Perform 15 reps each, then 14 reps each, then 13 reps each, and so on.
  • Complete as much as you can in 30-45 minutes.
  • Train your full body every single time.

When I saw the apocalypse coming a few months back, I scrambled to create a fully structured home workout program that website members could use if gyms were forced to close. The structure you see above is the foundation of my Home Workout Hero training program.

Home Workout Hero

Anyway, back to my original point – you see how SIMPLE this is?

Easy diet plan. Easy workout plan. Easy results.

Rather than taking up your entire day and making you feel self-conscious all the time, take the no-nonsense approach and just DO WHAT YOU CAN. That’s the key to getting in shape (/staying in shape) during this time. Remember Bon Jovi

“When you can’t do what you do, do what you can.”

Now that you’ve got the perfect lockdown routine down, what will you do with all this extra time you’ve freed up?

In my case, I’m gonna break out the S&M gear and join the whole Mad Max thing.

If you’d like to use my “Home Workout Hero” plan alongside the thousands of others who are doing just that, go here. Every website member gets all my published training plans for just $7.99 a month (or $99 lifetime). There isn’t another trainer in the world who provides as much value. Enjoy.

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