As the lights go up on Orchard and Christmas carols fill our airwaves, we know its that time of year when merrymaking and feasting take over our calendars. But don't let all your hard work go to waste, just tweak your meals and workouts to make up for all the added calories.
We all know the basics to maximise fat loss: take your supplements, drink plenty of water, balance your protein, carbohydrates and fats and avoid processed foods. Here are 5 extra ways you maybe haven't thought about on your journey to shed those unwanted pounds during the holidays!
Lift Weights Faster
If you don't already know what a Tabata Interval is, its a high intensity interval training protocol originally created by Japanese researcher Dr. Izumi Tabata. Each Tabata interval consists of 20 seconds of high intensity (as hard as you can go) exercise followed by a 10 second rest. This is repeated for 8 rounds, totalling 4 minutes. This is one of the simplest and most effective ways to increase your total work capacity in a short amount of time. Strength exercises that are great with this method include goblet squats, kettlebell swings, push-ups & TRX rows.
Keep Workouts Short & Intense
One of the least talked about training methods is workout density, which is the amount of work you do in a given time frame. The greater your density, the greater your caloric expenditure. The best way to increase workout density is to decrease rest periods. The longer you drag your workout, the less likely you can keep up the intensity. An easy way to do this is et a time limit of say 20 - 30 minutes, and try to get as much of your workout done in that time frame. Each time you do that workout, try and beat your previous time. So if you are trying to lose body fat, get out of the mindset that you have to workout for hours and hours. The harder you work in less time, will equate to a higher metabolism, and a much more effective weight loss program. Keep it short and sweet, yet intense.
At the end of every workout, go out with a bang. These should be exercises that are short, intense and demanding. After a tough full-body workout it always feels good to end your session on a tough but positive note, this is good both psychologically and physiologically. Try sled pushes or rope training circuits, these exercises are sure to get your heart rate up and keep your metabolism going for the next 12-24 hours after exercise due to the oxygen demand that is called EPOC (Exercise Post Oxygen Consumption).
Spice Up Your Food
There are many spices that you can use to help foods taste great, but who though that many had so many health benefits and could lead to fat loss? Two all-time favourites are turmeric and cinnamon. Turmeric can help reduce inflammation, helps detoxify the body, and may aid in fat metabolism and weight management. Cinnamon can help promote a healthy blood sugar level. This is great because if your blood sugar level is off due to not eating often enough, or consuming too many processed carbs, this can lead to excess storage of body fat.
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