11 Tips for Success During the Holiday Season

11 Tips for Success During the Holiday Season

1. Prioritize working out through the holidays, even with a whacky travel schedule. Avoid having an “all or none” approach to exercise. Can’t get your full on 60 minute strength workout with 30 minutes of cardio afterwards? Too bad. This means you may have to insert a few 20 minute workouts into your schedule, as well as some workouts with little or no equipment. That’s fine – the ability to adapt is key!

2. Hit a hard workout the morning of or the day before a big meal. Your body will be more likely to store all of those carbs in your muscles as opposed to your waistline.

3. PLAN. Make sure you know exactly what you’re going to do before you workout. Sounds simple, but a lot of people skip this step. This way, you can finish efficiently, transition between movements quickly, and keep your heart rate high.

4. Utilize intermittent fasting strategically. Breakfast is the most important meal of the day, right? Eh, nope. My advice would be to enjoy your holiday meals. Eat the foods you like. If you wake up the next morning still feeling full, skip breakfast. Go for black coffee or tea through noon or 2 p.m., and let your body get into your fat stores for energy.

5. Buy a TRX and bring it with you. This is the most versatile piece of equipment I know, and it weighs next to nothing. At $100, it’s reasonably priced: https://www.amazon.com/TRX-Training-Suspension-Lightest-Outdoors/dp/B01LXL27XI/ref=sr_1_2_sspa?s=exercise-and-fitness&ie=UTF8&qid=1511181937&sr=1-2-spons&keywords=trx&psc=1. You can use a door to hold it in place as well. Check this out: http://www.stack.com/a/trx-full-body-workout.

6.Chances are, you’re going to be drinking more than usual during the holidays. That’s fine – just remember these tips:

  • Try to stick to clear liquor or red wine. If you’re drinking whiskey, do it on the rocks.
  • Drink a glass of water between drinks. This should limit your snacking and help dilute the effects of the alcohol.
  • Try to be in bed by 11. Your body recovers best from 10-2.

7. Make sure to get in intervals for fat loss. I like to keep it simple: 1 minute sprint followed by 90 second walk. Repeat until you reach 15-20 minutes. You should be WIPED OUT after 20 minutes otherwise you’re not running fast enough to elicit much of a fat loss effect.

8. Hit your legs HARD. We know the legs have the biggest muscles of the body, so working them burns the most calories. Hit legs a minimum of 3x/week to maximize fat loss. Use squats, deadlifts, and lunges in the 10-20 rep range.

9. Keep your rest periods short – 30 seconds or less. You’ll keep your heart rate higher throughout the workout, allowing you to burn more calories and fat.

10. Use cardio bursts. Jump squats, burpees, skipping rope, mountain climbers are all great ideas.

11. Walk. If you have time, just walk on the treadmill on an incline on an empty stomach in the morning for 30-45 minutes. Excellent way to burn fat without being too intense.

Hope these tips help you out as the holidays are definitely upon us. Enjoy the family, the food and the drinks. Just keep it in check!

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