The holidays are over—and after months of decadent dining and holiday partying it’s time to hit the gym. Hoping to stick to your New Year’s resolution this year? Get back in shape post-holidays with these 5 tricks/tips.
#1 Perform a Carb Reset
If you’re like most people, your insulin levels tend to be higher after the holidays thanks to all those pies, cakes, cookies and eggnog you consumed in December. One great way to get back into shape is to go on a weeklong Carb Reset—a technique employed by fitness models looking to get extra trim before a photoshoot. Fasting from carbs will reduce your insulin levels and reset your body’s metabolism allowing you to burn fat rather than sugar. Since it is a restrictive diet, your limited food choices mean you are less likely to overindulge in a variety of food and eat smaller quantities. After one week your body will be in fat burning mode, and at this point you’ll want to gradually reintroduce carbs into your diet.
#2 Swap Breakfast with a Healthy Smoothie
So while you’re cutting out carbs what can you eat? A diet rich in leafy high-fiber greens like asparagus or kale along with a lean source of protein and a couple servings of good fat. That can be hard to pull off if you’re used to eating toast or cereal for breakfast, but one way to make your carb free experiment a little more fun is to swap a meal with a healthy smoothie. Mix fresh raw ingredients like kale, berries, bananas and almond milk and almond butter for a healthy vegan smoothie. Consider experimenting with different fruits and vegetables and infusing it with boosts like spirulina or mangosteen. The kitchen is your playground, just get a nice solid blender like the Nutri Ninja Pro and go wild.
#3 High Intensity Interval Training (HIIT)
High Intensity Interval Training (HIIT), as the name suggests, is all about short bursts of intense exercise at or around your peak effort level—basically giving an exercise your all in 20-60 second sprints. To use a common example, you might run on the treadmill at your maximum sprint for 1 minute, then reduce speed to a light jog for another minute to recuperate before jumping back into a sprint. It’s not just for running—you can also do high interval training with rowing or cycling as well. HIIT workouts usually involve repeating these high and low intervals continuously for 15 – 20 minutes. HIIT is a great way to cut back on treadmill time and make efficient use of your morning routine as you try to get back into the habit of exercise.
#4 Increase # of Reps
When you first hit the gym after an extended holiday hiatus, you might be tempted to pick up the weights from where you left off—don’t. Aside from avoiding possible injury, if your goal is to burn fat, you’ll want to stick to the tried and true method of focusing on form and maximizing reps. Drop the heavy weights and pick up some lighter dumbbells for your next upper body routine. It will help you build back your body’s stamina and burn a lot of fat in the process. Pick a weight that’s challenging but still allows you to comfortably bang out 10 to 15 reps without breaking form or pace.
#5 Pick up a Winter Sport
The holidays may be over, but for much of America the coldest months of winter are right around the corner. Just because it’s cold outside, doesn’t mean you have to remain inactive—dust off those snow pants and hit the slopes for some winter recreational sports. Whether you’re into snowboarding, skiing or have yet to give either sport a try, getting off the couch and into the great outdoors is the best way to get back into shape and have fun doing it too.
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