6 ways not to get better during the holidays

During the holidays you run the risk of misusing a large amount of delicious food, drinks and sweets; at the same time you are not visiting a gym. For many people, these temptations are a source of anxiety and stress. If you have worked hard over the past 6-12 months, then take a step back in your progress you just do not want. In this case, you have two options: either to succumb to temptations in the next two weeks, or you can use the holiday season to your advantage!

WBFF Pro and fitness star Ashley Hoffmann knows exactly how to use the holidays to achieve maximum athletic performance. Here are a few of her expert tips on how not to deviate from the goals throughout the holidays!





1. Develop smart training schedule

"Pre-plan the workout so that during the holidays you could relax or spend time with family and friends," says Hoffmann. — So, you don't have to give up exercising in the gym, when guests come knocking at your door".

If you go on a trip for 3-4 days and I know I won't be going to the gym, plan phase, which goes beyond your usual loads. A week before the scheduled break in training, during the whole week hard work at the gym, no days of rest. After 7 days of continuous loads you are likely to feel fatigue. But then, over the next few vacation days, you will see the benefits of this "supercompensation".

Good rest and nutrition after a hard week of physical training will give a really impressive effect. When you return to the gym, you will have time to fully recover and begin his usual training program. Such changes in the schedule can be challenging, but remember that these changes will help to achieve your goals!

 

2. Adjust your calories

Now if you want to become slimmer, or just try to avoid the accumulation of fat during the holidays, try to alternate your calorie intake.

"A few days before a family dinner where, as usual, will be a lot of food, reduce calorie intake. And in the family circle will be able to eat normally," says Hoffmann.

The power in such a scheme — the alternating days of low and high caloric intake will give you some advantage to burning fat. Giving the body the extra calories that were in short supply, you will be able to speed up the metabolism and start the stage of progress. Just be careful that your "high calorie" days turned into a long breakdown.

 3. Follow the macronutrients in your diet

"If It Fits Your Macros" — IIFYM (if it fits your macronutrient intake) approach to nutrition, which is a simple way to enjoy holiday food without guilt," says Hoffmann.

Instead of trying to restrict any food group in your diet, your task is to control the portion sizes that they fit your daily norm of calories and macronutrients (proteins, carbohydrates and fats).

If you decide to take this advice, try to choose healthy foods. If most of your macronutrients during the holidays will be carbohydrates (main energy source), all you'll feel is lethargy. So make the kind of excessive "eating" the exception, not the rule.

"Using this style of food, you don't come off the intended path that leads to goals," says Ashley Hoffmann.

 

4. Increase the intensity of your workouts If you haven't tried high-intensity workouts, it's time to start.

"Giving your body during the classes great cardio load, you will hold the pulse accelerated and, consequently, burn more calories," explains Hoffmann.

High-intensity exercises speed up the metabolism, so even after exercise you continue to burn fat.

Most of us are familiar with high-intensity cardio workout, but you can also add to its program of high-intensity strength exercises. Increasing the intensity of your workouts, decrease rest periods, add cardio movements such as jumping rope, squats, some burpees or exercise called "mountain climber". Or can implement other schemes of training with limited rest that challenge your muscles and energy system.

 

5. Train in front of a festive dinner

"If you train hard to a family feast, then you will get an excellent opportunity to replenish depleted glycogen stores with delicious food during the festival," says Ashley.

Before each Banquet table (for example, New year or birthday and try to spend an intense workout. Then you won't have to worry about that this time ate more than usual. Consider that the extra calories just to compensate for depleted energy reserves.

After a period of enhanced workloads during a festive meal give preference to foods rich in protein. So you can give your muscles the building blocks that are necessary for their growth. To your muscles are just "not hungry", eat protein first, and then can move on to carbohydrates and fats.

 

6. Define your goals If it just so happens that you gave yourself to relax during the holidays, then you should think about weight training.

"You can use the excess calories consumed as an additional energy to provide fuel to a heavy workout and build more muscle," explains Hoffmann.

Changing your workout plan today, you will be able to burn more fat later. To get more muscle mass, your body needs more calories to complete the work. So a couple of kilograms of muscle, graft in winter, spring will make fat burning process more effective. Besides, focusing on training the strength and endurance, you will be able mentally to break from strict dieting. Such changes in your fitness program will make the holidays even more enjoyable! published

P. S. And remember, only by changing their consumption — together we change the world! © Join us at Facebook , Vkontakte, Odnoklassniki

Source: fitfixed.com/training/advise/6-sposobov-ne-popravitsya-v-prazdniki/