Yes, it’s that time of the year! Christmas and New Year are just around the corner. Stereotypically, this is a time of the year where people go wild and undo all of their hard work, but as ABC fit followers, you’re different. You enjoy Christmas and New Year, whilst still travelling towards your fitness, fat loss and hypertrophy goals. Follow the tips below, and come january when most people feel like they’re starting from scratch – you’ll hit the ground running to make 2016 your best year yet!
A = EXERCISE
Ditch The “All Or Nothing” Mindset – So you’re nutrition has been under par. So what? This doesn’t give you a free pass to slack of on your exercise too. Keep your exercise regime going as best as you can during the Christmas and New Year period. And shortened gym opening hours cannot be used as an excuse! A home workout will work as will some sprints outdoors.
Use Full Body Workouts – Over the next couple of weeks consider using full body workouts. Full body workouts will obviously recruit more muscle mass and therefor burn more calories. This is great considering most people are consuming slightly (or a lot) more calories than they typically would. It also means if you have to miss some sessions due to whatever reason, muscles and body parts will avoid being neglected.
B = NUTRITION
Keep Treats Out Of Sight – It’s obvious there’s going to be a few more naughty treats lying around the house this time of year than what there usually would. Keeping them out of sight and out of mind will mean you’ll be less likely to pick at them.
Don’t Over Indulge – If you do happen to eat something bad, don’t eat so much of it you feel sick. Satisfy the craving, then move swiftly back to your good habits. This is an extremely important tip for christmas damage control.
Drink Plenty Of Water – Staying hydrated will keep you feeling fuller, meaning you’ll be less likely to eat when you’re actually thirsty. Carry your water bottle everywhere you go and aim for 0.033L per KG of bodyweight per day.
For a 75kg individual this would be:
0.033L X 75 = 2.4L per day
C = RECOVERY
Make Mobility A Focus – It may well be difficult keeping up with the gym schedule this time of the year, but spending 10-15 minutes at home with a foam roller a couple of times a week is definitely achievable. This will help your tissues return to an optimal state, meaning you’ll be fresh and ready to get back on it in January. To find out how you can get the most out of foam rolling click here.
Keep On Top Of Your Sleep Schedule – This is a stressful time of the year. Shopping, parties, entertaining guests and even more shopping, it can be easy to lose quality sleep. Ensuring you get 8-9 hours a night is important for overall recovery, but it can also help keep the hunger hormone – ghrelin down. You do not want elevated levels of this hormone this time of the year with all the christmas food around!
On a final note, I just wanted to take this opportunity to thank you for all of your support over the last year. For reading the blogs, following the social media accounts, sharing the posts, liking the photos and following my 12 Week Lean Muscle Project ebook. Everything you’ve done has had a huge impact and I’m over the moon that I can make a difference and you can take something useful away from me. I wish you, your family and your friends a very happy Christmas and New Year.