The holidays are a joyous time in which people get to see family members and eat lots of good food which is latent with sugar, grease, and many other fatty sources that can get you into trouble if you don’t know how to mitigate through this holiday season. We chose to speak out this subject today to start your new week off right with three quick tips to get back on your nutrition regimen. Before we start it is imperative to know that the number on the scale (yes we know you have checked) isn’t necessarily correct in that with sudden spikes in calories comes water retention, so no need to panic. So put down those left overs and get back on track!
Tip 1: Clear Your Refrigerator
Listen, the thanksgiving holidays are a time when you cook certain foods about once a year, and lets face the facts: these foods are DELICIOUS. With this great food leftover plates are common but this practice could be to your detriment. With those leftovers your thanksgiving cheat meal could turn into a cheat WEEK! What you should do is completely clear your fridge of most of those foods with just enough to make about 20% of your diet. Buy fresh foods that you were already eating on your diet and start fresh. With the leftovers you do keep, use applications such as myfitnesspal to estimate the calories of these foods to make sure they can fit into your macronutrient regimen.
Tip 2. : Intermittent Fast to Start Your Week
Intermittent fasting is a technique that can be used to “reset” your metabolism by reprogramming metabolic and stress resistant pathways within the body. The sharp spikes that one can experience with a huge thanksgiving meal could cause rapid fat gain, especially if a person has already been on restricted calories. By using a short bout of intermittent fasting, you can offset the effects of that meal and give your body a clean slate so to speak.
How to perform
For example, if you want to start your week off right, the night before stop all eating by 8pm and resume eating the next day at noon. The 16 hour period is enough time for your body to return to previous metabolic levels and short enough time to avoid any adverse effects. During your fast you can have water, coffee and tea, but be strong to avoid any foods.
Tip 3: Add Some HIIT into Your Life
High intensity interval cardio (HIIT) is just a fancy word for interval training and has been around for ages but has just found new popularity in fitness circles. HIIT training is so effective because of its exercise post oxygen consumption (EPOC) benefits. HIIT training also helps you to preserve muscle at a rate far exceeding long duration steady state cardio. The week following the holidays incorporate 3 20 minute HIIT sessions into your training regimen to ensure that you start the process to shed the holiday fluff.
Types of HIIT Cardio
HIIT can be performed on any type of cardio equipment but we are athletes so we will stick to battle ropes, the treadmill and air dyne wind bike. Try each of these workouts and make sure not to throw up in the process, haha.
5 min warm up at moderate speed
10 rounds of
20 seconds fast (110rpm or higher)
40 seconds complete rest
30 seconds all out intensity
30 seconds rest
5 min jog at 5.0
Set treadmill to a 5.0 incline and 10.0 speed
10 Rounds 30 second sprint
30 seconds rest
Always enjoy the holidays but make sure you you have a game plan. When Christmas rolls around in four weeks you’ll know what to do!!