Holiday Fit Tips + Free Thanksgiving Day Fat Burning Workout

Three days away from Thanksgiving. The one day a year where the amount of food I eat isn't considered abnormal. The holidays are also one of the leading contributors to the rise of our nation's overweight population. Much of what is gained during this next month is rarely, completely burned away. 

 

Here are some tips to make the most of your holidays. Helping you stay fit and still enjoy delightful delicacies, and time with your friends and family.

  1. Stay Well Hydrated - Drinking lots of water and staying hydrated will help improve satiety levels and reduce cravings. This means you won't eat as much during get-togethers, nor will you have as much of a desire to pig out.
  2. Go hard on protein, but easy on gravy - Much liking staying hydrated protein will help keep you satieted. However I recommend sticking with more of the dry type condiments like salt and pepper. This being said, if you do add gravy to your meal just don't go crazy. Also real, grassfed butter can be a nice substitute.
  3. Don't skip your workouts - It's very easy to explain away working out because the gym is closed or with your family. However what I am about to give you is a fast and easy 15 minute workout that only requires using your body. Are you ready?

This routine is to be treated as a circuit. You will rest and perform as prescribed, and you can even perform this circuit several times per week.

  1. Bodyweight Squats - 8 to 10 reps
  2. Push-ups (Or Hands Elevated Push-ups) - 5 to 8 reps
  3. Plank - 15 seconds
  4. Jumping Jacks - 15 reps
  5. Reverse Lunges - 6 reps per leg
  6. Glute Bridges (Single Leg or Double Leg) - 10 reps

If you're a beginner you will perform these exercises resting 30 seconds between each. After doing all 6 exercises you will rest 90 seconds than repeat 4 more times.

If you're intermediate you will add 10 seconds to plank. Rest 20 seconds between each exercise, and rest 75-90 seconds after all 6 exercises. You will repeat 5 times

If you're advanced you will add 20 seconds to the plank. Rest 20 seconds between each exercise. Rest 75 seconds after all 6 exercises, and repeat 6 circuits.

There you have it. Two really simple tips to help you eat healthier along with a killer workout.

Happy Thanksgiving!

-Dave

 

Making a Plan pt. 2 - Demystifying Periodization

In part 1 of this series we discussed progressive overload. It is one of the key principles towards attaining your goals. To make the most of progressive overload it is important to understand periodization. However, right now that word probably makes as much sense to you as all those creepy clowns walking around.

Clowns.jpg

 

Periodization is simply a method or variety of methods we may use to organize our training. Whether you are planning for the year, the month, or even the week you are using some form of this. 

One common method of periodization is the block method. This method will organize training according to qualities trying to achieve. An example would be where you spend 4 weeks focusing on hypertrophy, the next 4 weeks focusing on strength, and the final 4 weeks focusing on power.

Another common method is linear where you may do a 12 week program, and in week 1 you do 12 reps, week 2 you do 11 reps and so on and so forth until you get to week 12 where you’d maybe do 1 rep.

Suffice to say, I won't go into much more detail, unless you're looking for that mid afternoon nap. While these two methods are the most common, it really doesn’t matter what method you use for periodization. Rather it’s more crucial to understand why periodization is important and in further posts we will discuss how to use it.

As we learned in the first installment, progressive overload is crucial for our bodies to change and grow. However, our bodies are smarter than we may realize. They adapt. Simply pushing our body the same way all the time, every time is not going to work.

Honestly, there is no formulaic way to know when our bodies will plateau and how long the plateau may last. Everyone is different. The thing is we want to make sure we are proactive as opposed to reactive. This is where periodization enters the equation. It helps us formulate our training in a manner to make sure our bodies don’t reach a point of plateau for a long time.

Through manipulating variables in an organized manner like; deloads, rest, volume, frequency, intensity and etc, we can constantly seek to improve through our training.

More on all this later.

-Dave