Sometimes, that vicious cycle of weight gaining last throughout the New Years Celebrations and you end up gaining 5-10 more pounds! YIKES! I don't know about you but when I envision 10 extra pounds on my body I get SCARED!
The good news is that if you are in tune with your body, you can get those holiday fat pounds off by Spring.....but who likes to yo-yo up and down all year! Who wants to work so hard to get fit only to gain weight only to lose it again!?!?!? Are you THAT out of control with food?
I hope I am helping to motivate you to stay healthy and get more active!
Did you know that without changing your lifestyle, and without working outr and moving more, the 1-2 pounds you gain per year can lead to obesity, which leads to other nightmares regarding health problems!
Here are some tips to stay active and healthy!
1) Walk More
If it's too cold outside, get on a treadmill and walk, or walk around the mall! Skip the escalator though! Burning a few more calories by walking is one of the easiest ways to take off that extra weight. You can burn 150-250 calories just from walking fast! Add some 2lb dumb bells in your hands!
2) Get a Jump on Training-
If you need help with a plan, email me, I can send you a beginner, advanced or intermediate plan to get you in shape! Hire a trainer, take a class 2-3 times a week, just do SOMETHING!
3) Continue to Drink Water
Try this: drink an 8 oz glass of water with fresh squeezed lemon 20 minutes before a meal, and watch what happens! You eat less! Water will keep you hydrated, helps with retention in the body. The more water you drink the less bloated you are. Some people confuse hunger with dehydration. I would aim for 1/2 gallon per day...
4) Eat Slowly
Not sure about you, but I inhale my food! I am always eating on the go, and rushing which is soooo bad for your digestion! Take it from me, ands eat slowly and savor the flavors. It works and will allow the "hungry- full" response from your brain to tell you are satisfied. It takes the brain about 20 minutes to let you know you are full. Stay away from buffet tables at parties and use smaller plates when selecting foods.
5) Brush Your Teeth after Meals
Right after eating a meal, especially dinner, go straight to the bathroom to brush, floss, and mouthwash so that your mouth is feeling nice and clean - this makes it less appealing to eat more (especially before bedtime). Ever try to eat or drink something after brushing your teeth? yuk!
6) Cardio Ideas
You can do cardio workouts such as walking, jogging, biking, swimming, rowing any day and it only takes 20-30 minutes to receive a good cardio-vascular benefit. Keep the heart rate at about 50-65% of your maximum heart rate. A good way to determine maximum heart rate is the theoretical formula - 220 - age = max heart rate
The best thing about this part of your workout is that you can do your cardio exercise around your neighborhood, on a treadmill at home, or at the gym if you choose. So on days when time is critical, get your cardio done or make those days one of your rest days (1-2 per week).
Here is a Full-Body Weight Circuit Routine that can be used to get you back in the gym again: (Use machines or dumbbell / free weights)
I found this workout from: Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association
Do this weight routine 2-3 times a week:
- Bench press - 15,10* reps or pushups
- Pulldowns - 15,10* reps
- Squats or leg press - 10-15 reps
- Leg Curls - 10-15 reps
- Rest with abs - do 25-50 reps of any crunch exercise
- Military press (shoulder press) - 15,10*
- Bicep Curls - 15,10*
- Triceps Extensions - 10-15 reps
- Plus exercise of choice - pick a machine and do two sets of 15 reps on it
Repeat above if you have time/energy
(*Complete this set with lighter weight for 15 reps on each exercise listed with* and immediately drop the weight a few pounds and perform 10 reps without rest)
On days you cannot get to the gym to lift weights, give this superset a shot. Add dumbbell investment of $20-30 to fully supplement your home workout:
- Pushups - 10-20
- Crunches - 20
- Wide Pushups - 10-20
- Rev crunches - 20
- Bench dips - 10-20
- Double Crunches - 20
- Squats - 20
- Lunges - 10-20 / leg
- Bicep curls - 20
- Triceps Extension - 20
- Military Press - 20
If you do some of these suggestions 4-5 days a week, you will burn enough calories to lose weight and inches as long as you are not getting too carried away with your eating habits.
Enjoy the holidays! Remeber, the holidays aren't about food, they are about spending time with the ones you love the most! Stay healthy so you can enjoy many more holidays together!
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