By Dar Forsythe, HSSCS, PTS.
Coaching Director, Baseball Presqu’ile.
Great! The holiday season is upon us again which usually translates to good, hefty size meals and little time for anything else. Throw in the usual winter lethargy and that can result in an unwanted extra 3 – 10 lbs. Good news is that a few lifestyle alterations will help keep you fit and trim.
Here are a few strategies to help you get through the holidays;
1 – Drink Water: Yes, drinking water 30 minutes before sitting down for a meal will help curb your appetite. Drinking water will also keep you hydrated which helps you burn fat more efficiently. Recommended water intake per day ranges between .5 – 1 gallon.
2 – Eat slowly and chew: Give your brain a chance to tell your body it’s full!
3 – Exercise: Indoor bikes, treadmills, ellipticals are great cardio machines. 20- 30 minutes, 3 times per week will burn off those unwanted calories. Go for a walk, 20 – 30 minutes will knock off another 200 calories. Resistance training is a great way to keep muscle tone and keep fat off.
My winter routine:
Squats – 2 sets of 15 reps
Calf raises – 2 sets of 15 reps
pulldown – 2 sets of 15 reps
Bench press – 2 sets of 15 reps
Triceps extensions – 2 sets of 15 reps
Bicep curls – 2 sets of 15 reps
Next is the treadmill for 30 -40 minutes.(interval training) Resistance is performed 2 times per week and treadmill 3 times per week. You can swap any of the resistance exercises with a bodyweight equivalent. Remember to always warm up(gradually increase intensity) at the start of your workout and cool down(gradually decrease intensity) after your workout. * Consult a physician before starting any exercise program.