Holiday Spare Tire

I haven't posted in a few months due to the nature of my last post. I am refocused and hopefully over the "vain" pursuit of working out and back to the basics of eating right and exercising. We all know now that the summer months have come and gone and the air is cool and days are short, exericise decreases and eating increases. The holiday season is a time for family, friends, and fat intake. Celebration and calories often go hand in hand, and that's ok, we should have fun over the holiday season. What is not ok is neglecting to work double time in the gym in order to counter-act the excess calories and treats. When our bodies take in extra calories and can't break them down fast enough they end up storing them as fat! Our metabolism's has been trained (if follow the warfare eating plans) to break down small portions, and so when we eat these huge portions we throw off our fat burners and we end up storing it in the worst places (stomach, butt, face, and chest). So some practical ways of beating the holiday spare tire is by intensifying our workouts, working until we are exhausted and therein burning those extra calories and fat that we like to ignore on the way in.

Sample Holiday Workout Schedule:

Do 4-5 days a week.

Cardio: (taken from previous post)

Treadmill Workout: 20 Min Total

Warmup: 5 mins - Light Jog

10 Mins- Sprint at 95-100% Intensity 1 min/light jog 1 min (be careful but push yourself)

Cooldown: 5 mins- Light Jog

Stationary Bike Workout: 18 Min Total

Warm up 3 Mins- (i.e. Level 6-9)

Intensity Training (12 min total)

Increased Resistance (i.e. Level 12-15) -2 mins (95-100%)- ON
Decreased Resistance (i.e. Level 8-10)- 1 min (65-75%)-OFF

Cooldown 3 mins- (Level 6-9)

Weight Training: Circuit training (building muscle burns fat) - for every 1lb of added muscle we burn (resting) 50 more calories per hour

Circuit 1:
1. Squats or Leg press
2. Bench Press or Chest press machine
3. Dumbbell Curls
4. Military press or Shoulder press machine

1 - 2 minute rest

Circuit 2:
5. Tricep Extensions
6. Lateral Pull Downs
7. Leg Extension machine or lunges
8. Chest Fly Machine

1 - 2 minute rest

Circuit 3:
9. Standing shoulder raises (dumbbells)
10. Hammer curls
11. Dips (bench dips if necessary)
12. Upper back row machine or Lawnmowers

1 - 2 minute rest

Start by doing each circuit non-stop (moderate to light weight to start 10-12 reps), then between circuits rest 1 to 2 minutes

Perform entire workout 2 times through for the first 2 weeks. After progression is made increase weight/reps and do entire workout 3 or 4 times through.

4-5 week program

4-5 days a week.