You know that bloated, heavy feeling after a good meal. It’s as much a part of the holiday season as stocking stuffers and Christmas carols. Even the most strong-willed among us tend to overdo it with food and drink around the holidays. Between dishes of candy, delicious meals, and well-appointed holiday parties, it can be easy to pack in an extra 1,200 calories to your daily diet without even trying.
Now’s the time to stop the holiday overeating cycle, by returning to your exercise routine. You probably don’t feel much like working out, but in the days following a big holiday meal it is important to get the blood flowing, which will help your body deliver oxygen and nutrients to your muscles and speed up the process of burning off the extra calories.
Picking A Workout
Your post-meal workout should focus on caloric burnout and thus should combine both aerobic and anaerobic activity. This means exercises that work big muscles, done in circuits, with high reps and low weight. It is important to stay hydrated and keep the movements familiar with easy-to-use equipment.
What To Do
Start with a 5 minute warm up. Try walking lunges, knee to chest walking, jumping jacks or a similar exercise. This circuit requires you to perform one exercise right after the other. Keep the weight low, your back straight, and your core tight:
- Barbell squat: Use a weight that you can easily handle 15-20 reps. Make sure to keep your feet slightly narrower than shoulder-width to engage the quadriceps and make sure to dip all the way to a 90-degree angle while keeping your back straight.
- Cardio: Jog, bike, or elliptical for 2 minutes at moderate intensity.
- Mountain climbers: Keep your torso straight to emphasize the work on your abdominals.
- Lunge to Curl to Shoulder press: This one is a little tricky: perform a standard lunge, but as you lower your body, do a bicep curl with both arms, at the top, raise both arms overhead as you raise your bent leg to complete the rep.
- Cardio: Go hard for 2 minutes.
- Squat jumps: Land softly, taking the impact in your quads, and spring back up as soon as you hit the ground.
- Deadlift to back row: Keep the bar close to your body and focus on pushing your buttocks out. When lowering the bar, lift your body using hamstrings and glutes (not the waist).
- Cardio: One more time! Another 2 minutes.
- Barbell push-press: Remember to bend your knees only slightly, but with the same perfect form you would use to perform a squat. Use the power in your legs and hips to raise the bar overhead.
It’s never easy to get back to the grind after time off and heavy feasting. If you’re looking for that extra push and motivation, Real Results Fitness has some of the best personal trainers in Las Vegas. Contact us today at 702.331.3172 and get back on track!