Holidays and your fat loss goals

Someone on Facebook posted on our Fit Not Fat for the Holidays special asking how people could maintain or even lose fat during the holidays. He asked if we had to avoid all the yummy food.

My reply was no, of course you don’t have to avoid it, just be smart.

I think the biggest problem is all the cookies, pies, cakes and other goodies people bring to work. Having been there done that, it’s very tough to resist that temptation. So I didn’t! I’d let myself have a small piece of pie, one cookie etc and that was it. Sure it was tough to not go back for more, but I did it. You can too, just remember your health and fitness goals. For more incentive buy a bikini or tight fitting jeans, the size you want to get into and keep a picture of them at your desk or as wallpaper on your computer. That way you have a constant reminder to stick with your eating habits, but still enjoying the tasty treats. (OK guys please don’t buy a bikini for yourself, that’s just strange….)

Moderation is the key, not abstinence. As long you stick to the plan 80% of the time and don’t over-do the goodies, you’ll be fine.

The other part of being able to lose fat during the holidays is exercise. You have to continue to get your training in, you have to stick to your routine. Sure you’ll miss one here or there for parties, your kids Christmas play or concert and that’s ok. But you have to make sure you get right back into the gym and pick up where you left off. Stick with your program and avoid missing more than once session per week or try to find a way to get it in at another time or do something at home!

A simple but great workout that will get your heart rate up quickly and can be done in under 10 minutes is this

  • Squat thrust (no pushups)
  • Shuffle or jog in place
  • Mountain Climbers
  • Jumping Jacks

These are done back to back for 30 seconds each, no rest until after the Jumping Jacks, then rest 30seconds and repeat for a total of 4 sets. As you get used to it, shorten the rest between rounds. When you can do the circuit at least times with no rest you can have a cookie :).

Any 4 bodyweight exercises will do. Pair them up so that 2 are tough and 2 are a bit easier and serve as active recovery.

  • Quad press
  • Side to Side lunge
  • Jump Squat
  • Dead Bugs

If you have a kettlebell or dumbbell you can always do something lke this:

  • kb or db dead cleans (alternate arms each rep or do true alternating cleans)
  • kb or db 2h swing
  • kb or db figure 8 with a tap/hold
  • kb or db sumo squat

That one will really burn of some fat!!

So there you have it, enjoy the holiday treats in moderation, but stick to your regular eating patterns as much as possible and keep getting your exercise, increase it if you can.

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