An average Thanksgiving and Christmas plate is about 2,000 calories with all the fixings. This means you have to work out at least 4 hours to burn off. So imagine how many calories you are eating when you go for seconds and dessert! Why gain those extra unwanted pounds two holidays in a row? Starting out with the minimum will already have yourself prepared for the next level. Changing you diet now , working out 3 - 4x a week, and waiting until Christmas to eat badly will give you some results in weight loss. You can lose any where from 4 - 5 pounds!
Start out with drinking more water and slowing weening yourself off the sweetened beverages. Sodas, diet sodas, bottled fruit juices from concentrate, & energy drinks are some of the types of beverages you need to get away from. They have added calories you do not need. You can drink water, black coffee, tea, and fresh squeezed fruit juices. Stay away from foods that are fried and do not eat your carbs after 5 pm if you wake up at 8 am. Times depend on what time you wake up to start your day. Eat lots of green veggies to get additional nutrition and fiber.
Make sure to warm up before a workout. Start out with a 30 minute walk. Each week move up the time by 10 minutes. Next think you know, you will be walking for an hour. You can do the same thing with cardio machines and cardio classes. This will add some variety and extinguish boredom.
- Example:
- Monday: Walk 30 minutes
- Wednesday: Elliptical 30 minutes
- Friday: Zumba or Step
Weight training is also very necessary when it comes to getting healthy. Lifting weights not only make you stronger, it builds muscle which boost fat burn, it makes your bones denser, and it boost brain activity. Pumping iron can make you smart if you do it the RIGHT way! Start out with body weight exercises if you have not worked out in more than 6 months.
- Body weight exercises
- Squats
- Push ups
- Lunges
- Superman
- Stiff-leg deadlift
- Tricep dips
- Standing calf raises
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