Fitness Tips: Tips Of The Fitness Trade

As a trainer, I personally get a little nervous after Halloween. Before we know it, it’s Thanksgiving then Christmas. Both of those holidays translate into food and more food. Just like anyone, I have to watch what I eat and continue to workout or my hips will get quite large. The average American gains five pounds from Thanksgiving to Christmas. Are you average? Or do you really go all out? If so, you could gain 10 to 15 pounds! Those numbers scare me.

Losing weight is simple math. To lose one pound you must have a deficit of 3,500 calories. You have two options to get to that negative number: 1) Limit your calories at about 500 less a day. Or 2) Exercise five times a week. Most people do a combination of both. That is the best, most healthy way to slim down.

However, during the holidays I tell my clients that their only goal is maintain. That means to not gain one single pound. Sounds pretty tough, right? It is 100% possible. In fact, I personally view it as a challenge.

I promise that I am super normal. I like to eat and I love a good party. With that being said, I would never go to party and judge others for what they are eating. In fact, I will join in! But I’ve got secrets. And I will share them with you.

My nutritional “trick” on days I know that I have an event is to follow the 80/20 rule. Eat right 80% of the day and splurge 20%. The holiday 80/20 rule usually means I eat extremely healthy during the day: breakfast through afternoon snack. Then at the party I will enjoy myself in moderation.

So, back to the math part. If (or when) you splurge then you need to plan to add in an extra intense workout. You will never, ever out exercise a bad diet. However, during this season the extra workout will help balance out the onslaught of calories you’re consuming. This is secret part, so read carefully. Make sure the workout is a high intensity, interval workout like the one below.

Interval workouts are proven to build muscle while blasting fat. Research has proven that 10 minutes spent doing hard work results in more fat lost than an hour long run at a moderate pace.

Adding my “secrets” into your holiday routine will require a significant amount of self-control. The longer I am in the fitness business I am totally convinced that most people are all or nothing. What I mean is that they cannot splurge once a day. It turns into an all week, all month, all year cheat fest. But, if you are up for the challenge, then let’s do it together! Plan ahead. Remember the 80/20 rule and add an extra tough workout! You’ve got this!

Foundation Exercises For Interval Training