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Coronavirus Workout Tips

This coronavirus pandemic outbreak has been affecting lives for a while now. To battle this situation governments around the world are shutting borders and keeping their citizens under lockdown as per the guidelines of World Health Organization(WHO). The control of this pandemic situation is possible only if the contact between people is kept under check and proper distancing is maintained. Hence, crowded places are shut down which has put gyms and physical fitness centers all around the world to closed state. According to WHO, keeping ones immune system strong is one better way of battling the coronavirus. Hence, working out is absolutely important not only to keep yourself safe and sound, but also to keep your health under check with these coronavirus workout tips.

Coronavirus Workout Tips

So, we really have not got much option rather than working out at home following home workout tips and maintaining proper diet. Here are few of the coronavirus workout tips that will not require you to even leave the premises of your house.

Covid-19 Workout Tips

Home workouts are not really fun when you don’t have much access to the resources like dumbbells and barbells. We can make the workouts interesting by utilizing weights in our home. Here are few of the coronavirus workout tips that you can do in your home for whole body exercise.

Push Ups

Push up has always been best compound exercise to work your upper body including back, chest, shoulders, triceps and more. To make it more fun, you can do variations of pushups to work all the heads in chest. Basic variation are Inclined pushup, Declined pushup and Normal pushup. To make it more athletic, you can add variations like clap pushup, one hand pushup, dead-stop pushup, eccentric pushup and many more.

Coronavirus Workout Tips

Pushup really is a great include in your coronavirus workout plan. It stimulates not only chest muscle but also shoulders and triceps to great extent.

Pull Ups

Pull ups are often termed as king of back workout. It can be performed not only as a major exercise, but also as warm ups and finisher exercise. The variety of this exercise not only will help you sculpt the back muscles, but also the core muscles and biceps with involvement of shoulders.

To perform pull ups, you won’t have to have pull up bars, you can perform this exercise hanging from any spot or elevated area in your home. You can even use your door to stick towel between the panels and use it to perform the exercise.

Some of the variation of pull ups are classic pull up, chin up, narrow grip pull up, muscle ups, etc. Include pull ups in your workout routine during covid-19 and you can work out most of the upper body staying at home.

Also See: Chest Workout at Home

Abs Exercise

You can closely monitor your progress in abs during this covid-19 pandemic situation as you are staying inside you house most of the time. You can perform abs exercises that don’t even require involvement of any other weights or equipment. Exercises like abs crunches, oblique crunches, planks, leg raises etc can be done at ease of your own home.

Coronavirus Workout Tips

Lower Body Exercise

The easiest and effective exercise that you can do at your home is walking around your house if you have got premises around or you can climb stairs. Climbing stairs will work your glutes, quads, calves and hamstrings as well. In addition, you can do squats and lunges with just water bottles in hands. Calf raises can be a great exercise for the calf development which doesn’t even need any special equipment or even weights.


You can control your diet so well during this pandemic situation. All those fast foods you have been craving for and munching on is closed. And it is probably the safest to cook your own food and enjoy them. This way you can keep track of calories and nutrients you are taking. There are information available from WHO as well for the corona virus diet. 

Coronavirus Workout Tips

Take Away

Hence, we are not sure when this pandemic is about to get normal. It isn’t even safe to workout in masses in gyms and public areas. Hence, just leave your house when its absolutely needed and continue your fitness journey inside you home. So its better to stay home and save lives right now.

Follow these simple coronavirus workout tips, you will feel great and help boost your immune system. Its really prime priority of every individual to follow the health guidelines and stay home till its safe to be outside.

Whey Protein Vs Chicken Protein

Whey protein vs chicken protein has always been a debatable topic. Both whey protein shakes and chicken protein as in meat of chicken is staple for bodybuilding. Chicken is a meal packed with protein and other important nutrients based on what part you eat. Whereas, whey protein is always meant to be the easiest and quick absorbing protein which you can even use as meal replacement or snack between meals. Though these both are excellent source of protein, there are different criteria that can be debated. Which is better the whey protein vs chicken protein ? Lets find the answer to this query.

Whey Vs Chicken

There are few of the points that we can discuss to find the winner between whey protein vs chicken protein, but it is not necessary to mention that both of them has equal importance in diet.

Source of Protein

Whey is the component of milk and byproduct of cheese making process. While it is naturally found in milk, the extraction process is very costly. It takes around 200 liters of milk to produce 1 Kg of whey protein. It is way expensive not only in terms of product, but also raw material.

Whereas, chicken needs no explanation at all. It is one of the poultry item that we have been consuming from way past. The protein and other nutrient content depends on the part of chicken meat you are having. Both of these protein source whey protein vs chicken protein though has complete chain of amino acids. It is more convenient to choose your protein source after taking look at some other points.

Whey Protein Vs Chicken Protein

Taste and Preparation

Whey protein come with different flavor and texture. Upon nice search through the market, you will find flavor of your choice and can have multiple flavors for different time of the day. The preparation is simple as well, you just add scoop of whey and add water to the bottle, shake the bottle and its ready to drink.

Chicken is a very raw platform for your creativity. With just few changes in ingredients and techniques of cooking, your whole eating experience can change. There are plenty of healthy and easy recipes for chicken to prepare from. It is one of the most versatile meal to  prepare.

Digestion and Absorption

Whey protein has the highest biological value for digestion and absorption. Your body quickly absorbs whey and the nutrient is released inside the body for quick repair of muscle tissues.

Whey Protein Vs Chicken Protein

Chicken on other hand provides slow and steady release of nutrients in the body. Your body slowly digests the chicken and the nutrient release is slow. The release of amino acids are slow and gradual giving you constant supply of nutrient.

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Intolerance and Caution

Whey protein is derived from milk. People who are lactose intolerant will find it very harsh in drinking whey protein as it contains enough lactose content to make the stomach upset. On the other hand, chicken too can cause problem if you so not cook it properly. Whey protein or chicken protein both will also be based upon your medical issues as lactose intolerant might find chicken to be convenient source.


Both whey protein and chicken protein can be found in powder form. Whey protein vs chicken protein, which is best though? While whey protein can be drank as shakes, it can also make any food protein packed as an ingredient. In terms of whole food though, chicken protein is an absolute better choice as the whey content in dairy product is very less.

100 gm of boneless chicken breast contains almost 20 gm of protein and only 2 gm of fat. Whey protein in cheese on the other hand provides 24 gm of protein with almost 33 gm of fat. So, chicken as a food source is definitely great choice.

Verdict on Whey Protein Vs Chicken Protein

As said earlier, though these two protein source might have differences, they have equal importance in their own way. Whey protein as a meal replacement would not feel great while chicken protein as snack would be a bit much. Based on the versatility, availability and other few factors, chicken protein would be a great choice unless you are professionally competing and care or every bit of protein that gets into your stomach. Whey protein vs chicken protein will always be a hot debate topic, be sure to leave a comment down below to tell me what you like more.


Beginner Guide to Workout

Every champion was once a beginner, the only thing that makes them different is dedication and will to never give up. Many people every year just make resolutions to take on fitness and be fit. But just like any other wish list, it remains unchecked. Working out is not a difficult task, but not knowing proper way to workout is definitely dangerous. Everyone needs a detailed guide to properly workout, specially beginners. This beginner guide to workout will serve as a base to boost the confidence of any beginner out there. Just remember to never give up, rest of things will sort themselves up.

Beginner Guide to Workout

Beginners Workout

Everybody is different, the muscle attachment and length, every thing is different. Though everyone seems to be doing every exercise they can, you definitely want to start from the very beginning. Once your foundation is strong, the frame you will put on it will definitely be strong and well suited.

Getting used to

First thing first, you need to get used to the techniques first. The exercise though being the natural movement for your muscles, you body is not ready for high resistance yet. Get used to the basic exercises, body weight first.

Perform body weight exercises like squat, pull up, push up etc. These exercises are very basic yet very important for the foundation. It will work all your big muscle group like shoulder, chest, back, leg etc. Give some time to getting used to first.

Beginner Guide to Workout


Being Familiar with Machine

Machines are your best friend during first phase of your training. These machines are designed to work every muscle group in specific way. Using machine will make it easier for you to remember the pattern or form of exercise. Relying too much on machine is not advised as well, but being beginner, its alright.

You will find machines like flat machine press, preacher curl, cable machine, pec dec fly, seated cable row, shoulder press, etc. all of them work certain muscle. Learn the form correctly and make your body used to the movement. Once you correct your form, you can start with free bar version.

Strength comes first

Whatever your goals are, strength comes first. The beginner guide to workout emphasizes on building strength first than building physique. The reason is simple, without adding strength, you cannot progressively overload your muscles. If you don’t overload your muscle, you will not add muscles as significantly as you need to.


Strength building exercises are all the compound exercises in every body part. Compound exercises are those which involve more than one muscle group to perform the exercise. Like deadlift, it involves lats, traps, delts, legs, etc. main muscles to complete one repetition. Bench press, squats, shoulder press etc. are few of the compound exercises.

Know your goal

Building strength is one thing everyone needs to have in list. You need to have specific goal in your fitness journey. Decide what you want out of the workout session. You might just be after building strength or physique, you might be after bodybuilding or just workout to remain fit. Every goal of yours will have definite set of exercises and techniques.

Like for the power lifting, you need longer rest period with lesser repetition, body building has its own preferences etc. So, having a goal in mind will help you choose set of exercises for you.

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Be Consistent

One of the main thing that you need to be doing is being consistent and focused on your goal. Arnold would never have been successful if he was on and off exercise every now and then. Making fitness a new year’s resolution won’t help you achieve the thing you are looking for. Have a workout plan for yourself and stick to it. It doesn’t mean you don’t need to experiment, the basic theme of similar exercises are same, only the movement are different.

Beginner Guide to Workout

Make your diet right

Diet is everything that can go wrong for your fitness. You don’t need to be extremely strict when it comes to diet if you are just working to be fit, else pay good attention to what goes in your mouth. Eat according to your macros and daily needs. Eat clean and avoid sugary and fried food as much as you can.


When these points are just right, everything will eventually fall in its place. Being fit shall never be a choice, but obligation. If a person in family seeks fitness, everyone else will eventually bend towards the same fitness. Being fit is for your self and no one else. This beginner guide to workout will help you start your workout journey. Once you figure your way around how things work, you will not any more need this beginner guide to workout. Best of luck with your fitness regime.