How To Avoid Gaining Weight This Christmas
In my mind Christmas isn't a time to be following a rigid, calorie controlled diet.
The rest of the year, yes.
I found this out more so when i dieted over Christmas and the New Year period for a photo shoot once and let me tell you that eating a chicken salad while everyone around eats ALL of the treat you want is zero fun
But i'm also a realist and know that most of you are going to want to enjoy the festive period by getting away with putting on as little weight and body fat as possible if you can help it.
Because deep down, we all want to look good or stay looking good
So here are 5 tips you can apply straight away to give you the best chance of achieving exactly that over Christmas so you haven't got to start all over again in January.
1. Focus On Wholebody Training Sessions
3-4 times per week to create a greater training effect, stimulate more calorie expenditure, burn more treats and increase muscle protein synthesis through frequent muscle activation. Pair them in a superset fashion like in German Body Composition Training and you're good.
2. Hit Those Big Moves
Bench Presses, Squats, Deadlifts, Pulldowns, Rows, Leg Presses, Chin Ups are in and bicep curls and calf raises are out.
Multi joint and multi muscle exercises that give you more bang for your buck and mean you can be in and out of the gym in no time and really ramp up both your calories burned during the workout and the 'afterburn' (Excessive Post Exercise Oxygen Consumption - EPOC) after your workout!
3. Time Your Treats Around After Your Exercise Session.
After a good workout, the body is able to utilise more calories for repair and growth and is also more able to uptake nutrients more so into muscle cells as you're driving blood flow and influencing the demand for energy there by following points 1 and 2.
This 'recovery' period can stay elevtaed for upto 24hrs, maybe more if you've really hit your workouts hard so without a doubt ost workout is the ideal place to 'cheat' with your mince pies, christmas cake and brandy snaps!
4. Do Some Strongman or HIIT At The End Of Your Training Sessions If You Can.
Farmers walks, Sled pushes, Sled drags, Log Carries
or jump on a Airbike and hit 10x of 10seconds all out with 50 seconds recovery
or if you have more time feel free to do some steady state cardio for 20-30 minutes
Whatever floats your boat / you have time for really.
Here's an article to help you improve your cardio results;
5. Increase Your General Activity.
Non exercise active thermogenesis (NEAT) accounts for the majority of your calorie expenditure during any given day and is an easy way to burn calories without knowing it.
- take the stairs instead of the lift
- try to hit 10,000 steps per day (especially if you have a sedentary job)
- take the dog on a longer route
- go for a bike ride with the kids
- don't take the car to go to the corner shop
Simple stuff that can mean a lot.
6. Cycle Between High Calorie Days and Low Calorie Days
To gain fat you need to be in a constant calorie surplus, that you already know.
But what if we kinda balanced the whole calorie equation out so that we didn't gain as much body fat but still enjoyed Christmas? Well, you could do this for starters that would help.
Alternate between low calorie days where your focus is on foods like lean proteins, veggies, salads and not as many carbs or fats because YOU KNOW you're going to be eating all of the foods come Christmas Day.
22nd - Low Calorie
23rd - Low Calorie
24th - All of the food
25th - All of the food
26th - All of the food
27th - Low Calorie
28th - Low Calorie
Whilst you might not completely balance your intake, you will be going a long way to offsetting putting a lot of body fat on if you eat everything and anything.
And whilst you're here, if you want a headstart for 2018 download your FREE 21 KickStart exercise program by entering your email address below and i will send it over asap.
Call it an early Christmas Present to help get / keep you in shape.
So there you have it,
Live, love, laugh and be merry this Christmas without watching the scales!
Have you heard of the CMP Transformation Program?
Here are some of the results our clients have achieved!