5 Ways To Not Be Fat After Christmas Binging

I don't know about you, but I know I completely let loose on Christmas.

Yes me, the guy that wrote "How Not to Get Fat on Thanksgiving"

Even though I believed I had strong will power, I still found myself eating brownies, chocolate covered marshmallows, cheesecake, chocolate moose cake, and crumb cake.

So I ate like a total pig ... now what?

Since I know I am not the only one in this situation, I decided to list 5 simple steps to help get you back on track.

Be sure to follow them carefully, as it could make the difference between being fat and being jacked.

5 Simple Ways To Get Back On Track After Christmas Binging

1. Don't Be Depressed

The "damage" is already done.

The only thing getting depressed will do is further slow down your metabolism and make you even fatter.

Rather than sit there and be miserable, be happy that you were in a position to "cheat" for a day and enjoy some great tasting food with your family and friends.

In fact, you should be really happy to know that many nutritionists believe "cheat days" are actually required in order to accelerate fat loss.

If you think I am crazy, do some research on the word leptin

2. Don't Starve Yourself

How many times have you heard something like this ...

"I ate so bad today, I am not going to eat anything else for the rest of the week."

Bad idea.

Not eating makes your brain think you are going to die of starvation.

As a result, it slows down your metabolism in an effort to keep you "alive" as long as possible, until you can find more food.

This is the last thing you want right now.

So rather than starve yourself, I would recommend going back to your balanced diet that I hope you were following prior to Christmas.

Not only will your body not be in starvation mode, it will also be reaping the benefits of your "cheat" day (see point #1).

3. Drink Lots of Water

It is very hard to burn fat if you are dehydrated.

This is not the right article to go into a deep physiological explanation of how being hydrated helps burn fat, so I will keep it simple.

  • If your organs aren't hydrated, they can't help turn stored fat into energy
  • If you are dehydrated, you can't train at the optimal level - meaning you will not be able to burn as many calories.

4. Perform High Intensity Exercises

If you want to burn off the fat, you need to train in a way that will burn calories well after your training session is completed.

Sorry to break your heart, but steady state movements like running on a treadmill are not going to do this for you.

The optimal way to burn fat is with high intensity training sessions that include one of the following:

  • variable intensity interval training (with things like wind sprints) 
  • metabolic resistance training (as can be seen in the clip below)

5. Don't Overtrain

Training is a great way to burn off fat.

Overtraining is a great way to burn out, completely destroy your body, and make it impossible for you to continue training so you can burn off more fat.

What is overtaining?

To keep it simple, lets assume you normally train 45 minutes a day 4x a week. This training includes jumping rope, lifting weights, and wind sprints.

After eating 2x as many calories on Christmas as you should have, you decide that you now need to work out 2x as much as you normally do.

Your plan is to spend 90 minutes in the gym everyday this week.

You perform your normal routine, and then follow it up with 45 minutes on the treadmill.

You  wake up the next morning and can hardly walk.

You fight through it and perform the same routine at the gym the next day.

The next morning you can't get out of bed at all.

In fact, your body is so shot, that you don't make it to the gym at all for the rest of the week.

Instead of getting in your normal 45 minute sessions and burning more fat, you sit home bragging to your buddies about how sore you are - all the while getting fatter and weaker.

That is overtraining.

1 comment:

Mr Qie said...

Two summers ago, I worked with a great gal from Hollywood, Rachel Nichols.
Rachel did some TT workouts while filming a movie up here in Toronto.

That's about it for me in terms of training Hollywood actors or
actresses in person, but recently I was asked, "Imagine you're
working with a major film star who has eight weeks to lose 30
pounds of fat and build some muscle in preparation for the lead
role in the latest Hollywood blockbuster. What do you do with them?"

Here's my answer...

I would have control over every single thing that they eat. That's
the biggest ticket to success here. No booze, no excess sugar, and
just giving them enough reward to stick with the program.

If this "star" is a typical overweight, sedentary individual, we'll have
no problem getting rid of 20 pounds of fat through nutrition.

As for exercise, we need to be consistent, and stick with our intensity
principles. We would do 3 hard workouts per week using strength
training followed by interval training with the program being centered
around basic movement patterns done with free weights.

Everything is done in supersets in the workout to get more done in
less time. For example, we might do a squat supersetted with a
pressing exercise. I also like to pair free weight exercises and
bodyweight exercises in supersets, for example, a dumbbell split
squat paired with a decline pushup.

We'll do 3 superset pairs, each for 1-3 sets, and stick to 8
repetitions per set. Then we'll finish the workout with 6 hard
intervals of 30-60 seconds (with 60-120 seconds rest between each).
This way, we are in and out of the gym in 45 minutes.

On "off days", we'd still get at least 30 minutes, if not 60
minutes, of low-intensity exercise. But it wouldn't just be slow
cardio. Instead, we'd focus on low-intensity bodyweight training.
For example, if the actor can do a maximum of 25 bodyweight squats,
15 pushups, and 5 chinups, we would use easier versions of those
exercises in circuits.

Here's a sample 6 exercise bodyweight circuit that we'd do at least
3 times, doing 10 reps per exercise.

Wall Squat
Kneeling Pushup
Beginner Inverted Bodyweight Row
Stability Ball Leg Curl
Mountain Climber

After that, we might cross train with a variety of cardio exercises
to avoid overuse injuries that occur when you repeatedly do the
same activity and nothing else.

So that's pretty much it. If he (or she) sticks to their nutrition,
we're as good as gold and the actor will be ready just in time.

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Craig Ballantyne, CTT
Certified Turbulence Trainer
Author, Turbulence Training

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"Craig's workouts were fun and challenging - I didn't dread going to the
gym and I wasn't overly sore after our sessions. Much like my trainer in
LA, Craig's workouts were always different: the exercises, the supersets,
the weights...the combination of elements always varied and, therefore,
I never got bored or felt like I was in a workout rut. And my co-stars
couldn't believe how great my arms looked, thanks to Craig helping me
do my first chin-up. Thanks Craig!"
Rachel Nichols, actress

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