3 Best Tips for Post Covid Weight Loss

3 Best Tips for Post Covid Weight Loss

Follow These Tips For Your Post Covid Weight Loss and Muscle Gain

As a personal trainer, I have been trying to come up with topics to help you during these crazy Covid times. And, I find that researching various health topics helps me feel accomplished. So, If your gyms are still closed like mine, then take that time you usually spend at the gym to research some new health topics, and when gyms open you will be ready to hit the ground runnin’. I have come up with the 3 best tips for post covid weight loss and muscle gain.

Disclaimer – Although I am a Certified Personal Trainer, I am not YOUR Personal Trainer. This article is for informational and educational purposes only and does not establish any kind of personal trainer-client relationship with me. I am not liable or responsible for any damages or injuries resulting from or related to your use of this information. You should consult a physician, a nutritionist, or a registered dietician prior to starting any workout or nutrition program.

Tip #1 for Post Covid Weight Loss


Learn how to download a human anatomy chart to your phone or find a reputable website to see human anatomy. In return, you will be that much wiser about your body. Now, you don’t need to go worryin’ about the long anatomy names and memorizing them. Just understand what the muscles are, how they make your body function, and pay particular attention to the way in which the fibers run.

Check out this illustration! If you have read any of my articles, you will know that I will always tell you to pay attention and always follow the muscle fibers to gain lean muscle. This will ensure post covid weight loss and muscle gain.

Front Anatomy. Know your anatomy for weight loss and muscle gain
Rear Anatomy. Know your anatomy for weight loss and muscle gain

Tip #2 for Post Covid Weight Loss

Freshen up on your Nutrition

If you have read any of the articles, you will know that another point that I try to make is that your nutrition needs to be on point to gain any lean muscle or lose weight. I cannot stress this enough. On my sample workout programs Workouts, you can see these points in greater detail. Follow these steps for your post-Covid weight loss and muscle gain.

Step 1

Create a MyFitnessPal account for free. Go here Myfitnesspal Once you have done this, input all of your food for 3 days and get your average of your Carbs, Proteins, and Fats.

Step 2

Utilize the free Calorie Calculator provided by Myplate to see how many calories you should be consuming. Keep in mind, the calculator gives an approximate amount you should be consuming. If you want a prescribed meal plan with exact calories, then you should seek the advice of a nutritionist. I have provided the Myplate Calorie Calculator below:

Step 3

Eat Healthy food – Plain and simple: Eat clean food and the correct amounts.

Tip #3 for Post Covid Weight Loss

Create Workout Programs

Take a hard long look in the mirror! Really hone in on your body and figure out which muscles you are lagging in. I know we are trying to get by with minimal to no gym use, but you can really take a little extra time to research your anatomy like in Tip 1 and apply that to create an up to date workout for yourself. I have the same workout on my website Fitmanfitness.com.

For example, for myself and at this point of my life I know that I would like to build some lean muscle on my calves and forearms, so I will put some extra sets on another day, or I will add extra exercises to my workouts. Below is a sample of my 5 Day Workout that you can find on my website here Fitmanfitness Workouts. I also have 3 day, 4 day, and 6-day workouts.

Day 1

Shoulders – Front and side delts (calves)

Front Shoulders

  • Shoulder Press – 3 sets of 8 reps
  • Front shoulder raise with cable bar – 3 sets of 12

Side Delts

  • Front barbell raise – 3 sets of 8 reps
  • Side delt raise with cable – 3 sets of 12


  • Add calves to your workout if you have time and if you want to work on your calves
  • Seated calf raise – 4 sets of 12 or until failure

Day 2

Upper Back, Rear Delts and Traps

Upper Back

  • Lat pull down or pull ups – 3 sets of 10
  • Underhand bent over row with barbell – 3 sets of 8
  • Cable row – 3 sets of 8
  • One arm row – focus on scapular isolation – 3 sets of 8

Rear Delts

  • Bent-over dumbbell lateral raise – 3 sets of 8 reps
  • Rope Pulls – 3 sets of 12
  • Standing cable reverse fly – 3 sets of 12


  • Barbell Shrug – 3 sets of 8 reps
  • One Arm Cable shrug – 3 sets of 12 reps

Day 3

Chest and Triceps


  • Incline Press Machine – 3 sets of 8
  • Dips – lower chest 3 sets of 12
  • Pec Deck Machine – 3 sets of 8


  • Skullcrushers – 3 sets of 8
  • Rope pushdown – 3 sets of 8

Day 4

Quads, Hamstrings, Lower Back, Calves


  • Squats – 3 sets of 10
  • Leg Press – 3 set of 8
  • Leg Extension – 3 sets of 8 or till failure


  • Deadlift – 3 sets of 8
  • Leg Curl – 3 sets of 8 to failure


  • Seated calf raise – 3 sets of 10-12
  • Standing calf raise – 3 sets of 10-12

Day 5

Arms – Biceps and Triceps


  • Standing curl (hands angled in) 3 sets of 10-12
  • Dumbbell curl hands angled out – 3 sets of 10-12
  • Hammer Curl – 3 sets of 8


  • Skullcrushers – 3 sets of 8
  • Rope pushdown – 3 sets of 8


Behind the back forearm curl – 3 sets to failure

Day 6 and 7

On your days off, do some sort of cardio. You need to be active, so do about 30 to 45 minutes


To wrap it up, you will want to learn your anatomy, figure out your nutrition, and plan your workouts! If you have extra time, do as much research you can for when you can do a full program. Do these things, and you will be on your way to a better you. I have been training clients for over 10 years, and I find that my clients get better results when they take the time to understand how the body functions and how muscles work.

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