Merry Christmas to all. Right now I am waiting to have our delicious but fattening holiday meal. I know I will over eat but I did exercise before so I do not feel that bad about it. Did you know that the average American eats around 4,500 calories on Christmas.
Let’s say you wanted to “erase ” the damage from the meal. According to researchers at Southern Maine, the average weight training circuit of 8 exercises completed in 8 minutes (when performed at a high-intensity with minimal rest) burns approximately 150 to 200 calories. Not a bad 8-minute fat burner
However, if you do not stop after just 8 minutes, and trudge on, hopping that you will be able to reach an hour-long workout following the same routine. Realistically, if you factor in fatigue every subsequent round of exercise would lower your intensity and require more rest. Using these assumptions it’s safe to say that the calorie burn from each proceeding round would likely drop.
If you are superhuman and able to keep up the same pace for nearly an hour (7 rounds), you should burn around 1400 calories…or about 3,000 shy of your big Meal.
Is One Meal Really That Bad?
This is the perfect excuse to enjoy Christmas with a little more dietary freedom, however, still be sensible.
But just because your workout won’t burn as many calories as you eat, you still should find time to squeeze in a workout. A hard training session can help put some of those excess calories to good use. And can also help clear your mind, and help decrease holiday anxiety (which always seems to occur when family gets together)
This workout is designed to do the trick before any feast or cheat day.
It’s a high-intensity “depletion” workout intended to deplete your glycogen storage, which your body's primary energy source. When glycogen levels are elevated, eating extra calories (and carbs) can cause you to gain weight. When it’s depleted, the food you eat will go to refueling your body, restoring your energy, and helping you build muscle and repair after a tough workout.
Before you begin this workout, please do a quick warm up. You want your body to be prepared.
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This is the perfect excuse to enjoy Christmas with a little more dietary freedom, however, still be sensible.
But just because your workout won’t burn as many calories as you eat, you still should find time to squeeze in a workout. A hard training session can help put some of those excess calories to good use. And can also help clear your mind, and help decrease holiday anxiety (which always seems to occur when family gets together)
This workout is designed to do the trick before any feast or cheat day.
It’s a high-intensity “depletion” workout intended to deplete your glycogen storage, which your body's primary energy source. When glycogen levels are elevated, eating extra calories (and carbs) can cause you to gain weight. When it’s depleted, the food you eat will go to refueling your body, restoring your energy, and helping you build muscle and repair after a tough workout.
How To Do This Workout
This workout functions like a big circuit. You’ll perform one set of the first exercise, rest for 20 to 30 seconds, and then move to the next exercise. Follow this pattern until you complete all 8 exercises in the workout, and then rest for 2 to 3 minutes. After your break, keep the weight the same (or decrease if needed) and increase the number of reps you perform in each proceeding round. Here is the amount of reps per exercise for each round. Remember to breath and drink water during to stay hydrated
First set = 10 reps per exercise.
Second set = 12 reps per exercise.
Third set = 15 reps per exercise.
Fourth (and final) set = 20 reps per exercise.
This workout functions like a big circuit. You’ll perform one set of the first exercise, rest for 20 to 30 seconds, and then move to the next exercise. Follow this pattern until you complete all 8 exercises in the workout, and then rest for 2 to 3 minutes. After your break, keep the weight the same (or decrease if needed) and increase the number of reps you perform in each proceeding round. Here is the amount of reps per exercise for each round. Remember to breath and drink water during to stay hydrated
First set = 10 reps per exercise.
Second set = 12 reps per exercise.
Third set = 15 reps per exercise.
Fourth (and final) set = 20 reps per exercise.
Notes and Tips
This is not a “normal” workout or part of any particular training plan. It’s designed for Christmas or other days where you just feel like having a change from your normal workout regime, or shocking your system. (Translation: You’re probably going to be pretty sore and sweat a bunch. If not you’re either a machine or in tremendous physical condition.)
Before you begin this workout, please do a quick warm up. You want your body to be prepared.
If at any point you can’t perform all the reps listed, do as many as you can, rest, and then move on to the next exercise.
The Ultimate Pre Big Meal Workout
1. Dumbbell Goblet squat
2. Dumbbell high pull
3. Dumbbell squat to over head press
4. Dumbbell bent over row
5. Mountain climbers
6. Dumbbell front raise squat
7. Dumbbell Renegade Row
8. Dumbbell chop
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