This time of year should be a time of family and fun, not guilt over blowing your diet.
These 5 simple tips will help you have a healthy holiday without gaining a bowl full of jelly.
1. Keep moving. I know the gym will probably be closed a lot during the holidays. But remember you don't need to go to the gym to get a great workout in little time. Before you start your busy day of putting up Christmas lights or getting some last minute shopping done, drop down and give me 20! With some basic bodyweight exercises of pushups, prisoner squats and abdominal planks you can get a great workout done in less than 15 minutes with NO equipment. Or you can save your energy for the dance floor!
2. Don't run on empty. Don't allow yourself to go too long in between meals. If you let yourself get too hungry especially this time of year, you will pay for it dearly when you try to tighten your belt come the new year. Make sure to eat your regular 3 meals each day plus 2 snacks such as fruit and mixed nuts.
3. Plan your reward meals. If you fail to plan, you plan to fail. Decide what reward meals you are going to have such as Christmas Dinner, New Years Eve or the office party. Stick to a couple special occasions and follow a healthy plan for the days in between.
4. Smart snacking. When you are entertaining guests or you are attending parties elsewhere you can still enjoy some finger foods, just be smart about your choices. Avoid the artery clogging chips, dips and deep fried foods. Fill up on raw veggies, cheese, nuts and even some dark chocolate.
5. Think before you drink. If you are drinking down some Christmas cheer, beware. One regular beer contains 150 calories and a glass of eggnog 350 calories! Stick to one or two light beers, a cocktail with diet soda or a glass of dark red wine. Make sure to drink a tall glass of water before bed and upon waking to avoid a "heavy head" the next morning.
Video #1 - Fat Burning http://ca.youtube.com/watch?v=OJjN2TGpank
Watch as I reveal the #1 waste of time in a workout, and give you
the simple, yet fast and effective plan to burn belly fat in only 45
minutes.
Video #2 - 3 Best Exercises http://ca.youtube.com/watch?v=oUXnZP3WmKw
The 3 best exercises you can do at home with dumbells and bodyweight
to burn fat and sculpt your body.
If you want to find out how to get more results in less time then watch this short video to find out how to set-up a fast total body workout.
These are just some of the little things that will help you burn fat and change your body...
1) Switch from processed carbs to fruits and vegetables as your main source of carbohydrates.
2) Increase the intensity of your fat burning workouts by getting rid of boring cardio while adding interval training.
3) Switch from high reps to lower reps.
4) Eliminate the isolation exercises and use total-body, multi-muscle movements.
5) Remove all crunches and situps from your program and spend that time on intervals and total body exercises instead.
6) Change your workouts frequently.
7) Get social support on your fat loss journey rather than trying to do this solo. This is the most UNDER-RATED little change you can make in your life that will help you lose more fat. Powerful stuff.
And there's no better fat loss social support than all the positive energy you'll find on the TT Member's forum.
Put those little steps into place and you'll make giant leaps in your progress, I promise.
"Hard to the Core" fat loss month continues today with the
30-Minute Bodyweight Challenge.
I've got a challenge for you.
I want you to kick my butt in a workout...so let me know how many
reps you can do in the 30-Minute Bodyweight Circuit.
To find out how to do this workout, watch the youtube video here:
My challenge to you is to beat my score of 630 reps.
Now for a funny story about my math skills. Or lack thereof.
When I originally did the 30-minute challenge, I completed 5 circuits plus 5 additional reps of pullups.
But for some reason, I added that all up to only 530 reps. A couple of days later I realized my mistake, but then re-calculated it
wrong again (!) so that in the video I say I did 580 reps.
Just ignore that!
Finally, just yesterday I realized the correct number is 630 reps.
That's my top score.
Here's how to calculate your score...
- Each circuit consists of 125 reps.
- Since I did 5 full circuits plus 5 pullups, my calculation is...
# of Reps = (5x125) + 5
= 625 + 5
Total reps = 630
(I apologize for the math flashback!)
So let's here from you...how many reps can you do?
Game on!
Below is an example of a workout you could use if you're just getting started:
Barbell Squats 3 sets of 8
Romanian Deadlifts 2 sets of 6
Parallel Bar Dips 3 sets of 8
Pullups 3 sets of 8
Standing Bicep Curl 2 sets of 10
Crunches 2 sets of 20
Because this is a whole body workout, you could perform it three times a week, with a couple of days rest in between. Mon, Wed, Fri works well, but you can do it however you'd like, depending on your lifestyle.
Here is a more advanced workout, use this if you've already been working out for 6 months:
Day 1 (Chest and Triceps)
Barbell Bench Press 2x8
Skull crushers 2x10
Decline Dumbbell Press 3x8
Parallel Bar Dips 3x8
Day 2 (legs)
Barbell Squats 3x10
Dead lifts 2x8
Romanian Deadlift 3x8
Leg Press 2x8
Standing Calf Raises 2x40
Day 3 (Shoulders and Abs)
Shoulder Press 3x8
Side Laterals 3x10
Barbell Shrugs 2x10
Bent over laterals 3x8
Crunches 4x30
Day 4 (Back and Biceps)
One arm Rows 3x8
Pullups 3x10
Standing Dumbbell Curls 3x8
Cable Rows 1x8
Incline Dumbbell Curls 2x8
You can perform these workouts without a significant amount of
rest, since you'll be targeting different areas each time.
This is a split I've used quite a lot myself and have usually
structured it like so:
Mon Day 1
Tues Day 2
Wed OFF
Thurs Day 3
Fri Day 4
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If you just followed these 10 tips on a consistent basis, you can
transform your body to tip-top shape before the kids go back to
school.
1. Perform interval cardiovascular exercise 2-3 times a week
(To get a lean physique you need to be doing some cardiovascular exercise, shorts intervals work best to increase your metabolism and burn fat)
2. Exercise at a high intensity
(If you can read a magazine while your doing cardio, you are not working hard enough! Imagine how fast you would run if you were being chased by a bear, thats how fast you should run in short bursts of 30-60 secs.)
3. Perform weight-training 3-4 times a week
(Every 2nd day works great for weight training to allow for rest and recovery)
4. Exercise for 30-60 minutes per session
(The shorter your workouts are the more compound movements you should be doing. Supersets are also great to get a good workout done in a short amount of time)
5. Keep it real! Eat natural foods, avoid processed foods
(If it comes in a box or package don't eat it. Even if it says healthy on the package its still not great for you. Real healthy foods don't need to have those labels, ever see an apple with low fat marked on it? Just think if a caveman had access to it you can
eat it. ex. meats, berries, nuts, fruits and vegetables.)
6. Don't skip breakfast
(It's called break-fast for a reason. Its breaking the fast your body undergoes during sleep. Start the day off right with a good breakfast.)
7. Eat 3 nutrient dense meals and two small snacks each day
(Most people don't even eat 3 meals a day. Start working on 3 meals
first, then add two snacks in between the morning meals and afternoon meals.)
8. Eat at least 3-4 servings of fruits and vegetables each day
(Again most people don't eat this much, so make this your minimum, you can't eat enough fruits and veggies)
9. Drink at least 1 liter of water each day
(Have a glass of water with every meal and snack, as well as first in the morning and last at night)
10. Organize your time (exercise, work, family, friends,)
(Organize and prioritize your workout, work and family obligations to achieve those goals you have written down. You did write them down right?)
Busy dads around the world use Dad Fitness to get in shape
5 basic, super-simple diet rules to eat for weight loss.
1) Find out how much you are eating now. Use fitday.com.
2) If you are not losing weight, eat less.
3) Eat fruits, vegetables, nuts, and good protein sources. Don't
eat junk from a bag or a box.
4) Give yourself one treat meal per week to look forward to - not a
treat day, just a treat meal.
5) Plan ahead. Prepare your meals (spend 1-2 hours on the weekend
getting your meals and meal plan ready for the week). Identify
obstacles and come up with solutions to avoid them.
That's it.
There's a saying in the fitness industry, "you can't out-train a
bad diet", and that hold's true almost 100% of the time (and
especially as you get older).
