To avoid holiday weight gain, people often make the mistake of under-eating during the day to make up for the feasting of the evening. This is bad because
a) you will likely be extremely hungry and mow down on rich holiday fare
b) the food you will be eating more of is probably less healthy than what you would normally eat
and c) depending on your body type and what you eat that day, you may lose a bit of muscle mass…and gain fat mass.
If you are going to work out before a feast, lift weights. The insulin coursing through your veins after dinner will be anabolic and your muscles will get ample signals to grow.
If you are going to work out after a feast, lift weights or do cardio. Preferably sprints or intervals, but try not to vomit. Doing cardio before a big meal might end up just making you hungrier, but doing it after will stimulate the hormone epinephrine (which tells the body to release fat and glycogen stores) to balance out the ridiculously high blood insulin and sugar levels.
After our Christmas dinner tonight (Mom wanted to have leftovers for the rest of our family visit), I did a workout that anyone could do – anywhere. Not gonna lie, I started to cramp up at the beginning, but it passed quickly… Worth it.
Download the free iPhone app Seconds and create a high intensity interval timer with 1 minute hard 1 minute easy, 15 rounds, for a total of 30 minutes of work.
10 minute jog
Choose whichever of the following exercises you feel like at the moment and do it for 1 minute, repeat with different exercises until the 30 minutes are up. If you don’t have dumbbells or something heavy, just do the ones you can.