...as well as the dreaded holiday weight gain...
Tis’ the season, to eat all the treats, cheese & meats, a real Holiday Feast... The time of year that we aren't seeing our fitness goals clear, even with the coming New Year!
It is the season of indulgence and we merrily enjoy the festive fulfillment of stuffing ourselves into a ham, potato, pecan pie coma concluding the end of this year in true American culture -- tis the season to binge eat!
But for those of us who want to make it out of the holiday season without gaining the dreaded holiday weight, here are some tips to stay fit.
Christmas Dinner— the biggest concern over the holidays for almost everyone! You should partake in your holiday festivities and that INCLUDES FOOD! You get to have your dinner (try to have some control) your dessert, and whatever things find their way into your mouth. It is only ONE day. One day doesn't make you gain fat, however the days leading to, and following the holiday is typically why we see serious gains (not muscle gains lol). So have a meal, enjoy your people, and get back on track the following day!
Why we gain over the holidays:
What you should do:
Now how can I best effectively utilize such a caloric surplus? Here are the tools used to put all those calories and carbs to work in your benefit!
You must lift a large muscle group that day before you eat (preferably before). With the work out you are creating a negative net calorie cushion that will increase you caloric expenditure for 3-5 hours after the work out. This is known as the after burn. The body will burn 15-20% more calories per hour every hour within this window. Additionally the elevated insulin levels that your body experiences after the leg work out will allow you to get away with eating more, without having the usual negative impact that higher calorie foods have. I like to do an epic leg day to match my epic feast!
I have provided a KILLER Glute + Hamstring workout that you can use for your Merry Fitmas -- Bring a buddy, sister, brother, cousin, partner with! I have provided a link to my YouTube with each movement in case you are unsure!
Click here for FULL Glute + Hamstring workout! posted on our Okon IG!
Have fun, and remember to give it all you've got and earn that meal!
Oh NUTCRACKER you went overboard?!?! (hey, many do! I have too!) How to offset the plan ... THIS is SO simple.
Option 1 -- YOU WENT WILD ATE THE WHOLE TABLE AND YOU FEEL TERRIBLE!
Following day. Remove all CARBS from your meals. Replace them with fibrous greens. All the GREENS. Loads and LOADS of GREENS! WATERRR ALL OF IT!! That is all. No guilt. No punishment cardio. Go back to normal life routine, diet, and exercise.
Option 2 -- YOU WENT WILD AND ATE THE WHOLE TABLE AND YOU FEEL BLAH!
Following day. Eat all your normal meals. Drink water. Lots of water. That is all. No guilt. No punishment cardio. Go back to normal life routine, diet, and exercise.
Life is about living and enjoying time with family and friends so focus on that, and not on your diet, I PROMISE eating off plan ONE day is NOT going to ruin your progress.
This concludes my Fitmas 2019 Tips!
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