It's frustrating, isn't it? Our holiday indulgences can do so much damage in such a short amount of time that evening out the holiday weight gain seems almost impossible. In truth, it can certainly take more time and effort than one might think, but if the right plan and understanding is in place, it can actually take nothing more than a week's worth of determination and fun, challenging exercise in relatively short bouts.
FACT: the Average American gains an entire pound of bodyfat during the holiday season, and doesn't burn it off afterward.
If that figure sounds unbelievable then reflect on these numbers for a moment:
-There are only 3500 calories in a pound of fat. So, consuming just 3500 more calories than you normally would, over any given period of time, will equate to an extra pound of weight on your body if you're not countering it with a caloric loss elsewhere.
-Alcoholic beverages range from 100 to 1000 calories each.
-Missing a 30-minute exercise session can easily mean keeping on an extra 200 to 300 calories that you'd have burned off.
-Just one dessert can be as high as 1000 calories, easily.
So, how do we turn the weight gain around quickly and effectively? How can we get our bodies back to where they were before all the excess?
Below I've listed the top 5 recommendations from personal trainers to stay fit and trim through the holidays:
#5. Walking! Walking burns approximately three to six calories per minute, depending upon your pace, cardiovascular health, and bodyweight. In general, an hour long walk will burn about 300 calories. Twelve walks like this should burn approximately one pound of fat from your body.
#4. The elliptical machine: At a moderate to high intensity, you can usually expect to burn about 500 calories per hour. Commit to just one hour per day for one week, and you'll burn off about a pound of body fat without any additional effort!
#3. Jogging: While our trainers at Perfect Personal Training generally doesn't recommend jogging (because of its hard nature against lower-extremity joints), it is noteworthy that just thirty minutes of jogging often burn between 400 and 500 calories (again, dependent upon speed, bodyweight, and individual fitness levels). Around eight of these 30-minute jogs will reduce your body fat by about a pound.
#2: Circuit Training is another great way to burn 5 to 15 calories per minute. And, you'll get the added benefit of increasing muscle mass, which boosts metabolism more than the aforementioned forms of cardiovascular conditioning. It won't take long to burn a pound of body fat if your circuit training program is updated to reflect your current levels of muscular and metabolic health.
#1: Caloric control! Here it is, friends: as important as it may be to eat "HEALTHY" foods, the real challenge when it comes to weight management is to consume the same amount of calories each day that you're expending. So, hypothetically, if you get into the routine of burning 2000 and consuming 2250, then you're likely going to gain about two pounds per month while that trend continues. On the other hand, by consuming less than you utilize, you can turn those figures around and create a caloric deficit, even without exercise! The trick is to know how much you're consuming, and stick to a plan for fat loss until you can reach a stage of maintenance.
Sounds easy right? It can be, especially if you plan it out and and make yourself accountable to someone. Having a workout partner and/or personal trainer goes a long way to helping achieve your fitness goals.
For more information on Perfect Personal Training's personalized, structured, progressive programs, please visit http://perfectpersonaltraining.com or call 877-698-3648.
Happy holidays to you and yours!