Napa Boot Camp’s 4 Tips to Stay Fit for the Holidays

Well if the last few days are any indication you know how hectic the holidays can be. We all easily get stuck in the mode of skipping our workout so that we can squeeze in more holiday errands, shopping and parties.

From experience I know how terrible it feels to sacrifice all the hard work put in to get lean muscle mass and better fitness levels only to lose it all during the ‘holiday season’. One major reason why; when you lose lean muscle mass, you will lower your resting metabolic rate, which is approximately 60 – 75% of your total daily calorie burning. So what happens is every day you will start burning fewer calories which puts you right in harm’s way of nasty, unwanted body fat during the holidays and really until you decided to get back on the wagon.

In addition, when you substitute holiday busy-ness for your much needed workout you lose strength and then the next time you go to work out your performance will be below average. So you literally took 3 steps forward and 4 steps back, what a waste of perfectly good muscle and strength.

There are so many sharp ways to maintain or even better yet, increase the calories you burn per day, both from exercise and from your normal daily activities in order to stay fat free this holiday season. Below are some tactics to maintain and/or increase your current amount of lean muscle mass and maximize your daily calorie burn to best save yourself from the dreaded holiday fat expansion!

1.) Make sure one of your workouts is an intense strength training session each week

Studies show that a mere single strength training workout session per week during times when you cannot train as frequently as you normally do is an effective way to maintain your current levels of strength and lean muscle mass. So, to best maintain your strength and lean muscle mass, shoot for at least one good strength training workout per week to stay buff during the holidays and to prevent unwanted regressions in fitness. To best prevent weight gain, aim for three total body strength workouts per week. To maximize fat burning, perform at least 3 interval training days, interval training burns 9 times more fat than traditional aerobic workouts.

2.) Hit Your Totals

Your body is a dummy. Not to be mean but your body can’t differentiate between 100 push-ups performed in a row versus 100 total push-ups performed in a day. When you honestly cannot find a five to 20-minute time slot to complete an effective total body workout, look for hidden chunks of time during the day to get in a certain number of daily repetitions for a certain number of exercises that work your entire body. Got a free moment from now until you need to take the turkey out of the oven? Then, bang out 10 push-ups, 10 rows, and 20 squats. Using this method throughout the day will lead to big numbers by the end of the day that will burn the same amount of calories in addition to creating similar muscle building effects as if you did all of the exercises at once during a single workout. In addition these shorter bursts enable you to insure you have perfect form and technique. As Pavel puts it, ‘greasing the groove’.

It is important to note that this “Hit Your Totals” routine is merely a back-up option to the ideal 20-minute interval training workouts which are scientifically proven to burn nine times more fat than ordinary exercise. Short rest periods between exercises create the optimal hormonal environment for rapid fat loss and lean muscle gain, where as the long rest periods (full recovery) between movements do not.

Make sure to pick multi-joint, compound movements that hit as much of your body’s major muscle groups in the shortest amount of time possible (e.g. squats, deadlights, lunges, push-ups, rows, etc.).

3.) We don’t need no stinkin’ machines

Machines have made us an incredibly out of shape and overweight society. This holiday season make it a point to not use them! Now I don’t mean to say that you cannot drive to the mall during the holidays. However, when you get to the mall, try to park further away so you can do more walking to get inside. Avoid using elevators and escalators and opt for the stairs; all those steps truly do add up. Instead of having your naughty kids carry the bags, burn more calories by carrying the bags yourself (sorry, I had naughty kids while I was writing this ha-ha). Stay on your feet as much as possible and resist the temptation to let a robot or machine do the work for you.

4.) Engage in more outdoor holiday activities

Since we don’t get much snow here it will be hard to have incredible snowball fights. However, we have perfect weather for a family hike or a touch football game. You will have so much fun you won’t even realize all the calories you just burnt. Get outdoors this holidays season, make a new tradition to go for a nice long walk after your holiday dinner. Once again, all these calories here and there truly do add up and could make a difference between you fitting in your pants or ripping your pants by the time the clock strikes midnight this New Year!

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Upcoming Events

January 8th -
8am -New Camper Orientation
9am -Sonoma Nutrition Talk

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New Camper Trial Begins
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January 21st
9 am - Maximize Your Metabolism #1

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