How To Stay Lean During The Holidays
I get it, staying in shape during the holidays is not alway an easy thing to and I could easily bore you with statistics talking about what percentage of America gains "X" amount of pounds during the holidays from October - December.
Instead, in todays blog post, I thought I'd give you a small solution.
Clearly you can't just workout and eat whatever you want and still expect to see optimal results. But if you know how to challenge the body using the right energy systems and you have the right tools...
You can manage your way through this time of good tasting food and family time.
Here Are 3 Metabolism-Boosting, Calorie Torching Workouts
to get you through any occasion.
I've broken them up into 3 workouts. Each workout is about 20 minutes in total. There is one grind workout, one ballistic workout, and one is a hybrid.
Fat and calories have no place to hide with these 3 babies.
Simply choose one of the 3 (it doesn't really matter which one) and let'er rip. But If you make it to the end of this post, will recommend how to structure them... if you're interested?
Workout # 1 - Welcome to the Grind
Choose a bell that you can front squat at least 10 times. The exercises you will be using are the press and the front squat.
➣ Press x 3, 4, 5, 3, 4, 5, 3, 4, 5
➣ Squat x 5, 4, 3, 5, 4, 3, 5, 4, 3
You will be performing these as a super set. Example: One clean, 3 press, followed by 5 front squats.
Rest for 1.5 - 2 minutes (or as needed) and repeat.
Workout # 2 - "Bring on the Gravy"
I call this the Bring on the Gravy workout, because with the amount of calories you will be burning, not even gravy can cause you to gain weight.
This is a kettlebell complex. If you're not familiar with them (by now I think everyone is), you will be performing all the reps for each exercise before moving onto the next exercise.
Choose a pair of bells that you can strict press 10-12 times.
➣ Clean x 5
➣ Squat x 5
➣ Snatch x 5
➣ Push-Press x 5
➣ Squat x 5
➣ Swing x 5
Rest 2.5 minutes and repeat for 6 total sets (150 Number of Lifts [NL]).
Workout # 3 - Timed Sets (Density Protocol)
(DSN) Double Snatch.
Choose a pair of bells that you can double snatch 10-12 times.
Set a timer for 20 minutes and perform as many sets of 6 double snatches with good form. Aim for each DSN to be as explosive as possible. Be sure to track how many number of lifts (NL) you complete.
You will try to beat this on your next DSN workout.
There you have it!
3 Metabolism-Boosting, Calorie Torching Workouts to get you through any occasion.
To ensure your burning maximum calories and putting enough stress on the body USE A PAIR OF KETTLEBELLS! Using this tactic you will be doing more working in the same time.
Double the calorie burn, double the strength, double the fun!
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P.S. Oh, I almost forgot, I mentioned I'd help you structure these workouts.
So for the 3 of you that read all of this post this is for you.
Each of these workouts are unique and challenge your energy systems in a specific way. So, the way we structure them is important. But, you can definitely just choose one of the 3 and be just fine.
Workout #1 - Ballistics
(DSN) Double Snatch.
These are quick, “explosive” exercises (e.g., swings, clean, snatches, push-presses, and jerks) typically with a sub-maximal (lighter) weight to increase growth hormone levels for fat loss.
This will be your first (day 1) workout, with the volume (reps and sets) being fairly high (120NL [Number for Lifts]) if you perform a set of 6 at the top of each minute. This will amplify an anabolic effect (lean muscle growth) on day 2.
Workout # 2 - Grinds
These are slow “grinding” exercises (e.g., presses, squats, deadlifts, and pull-ups) typically with a "heavier" weight that boosts your testosterone.
This will be your second (day 2) workout, coming off a high volume snatch day. This days volume is 72NL (a 40% reduction in volume).
Workout # 3 - Hybrid
We will close the week with the highest volume and with medium weights. The "Bring on the Gravy" workout is a whopping 150NL's!
With the nature of kettlebell complexes where you're under tension for a period of 60 seconds and upwards of 2.5 minutes. This prolonged period of tension forces your body to burn calories at an accelerated rate.
If you're looking for the most efficient way to improve strength, decrease body fat, and improve cardio vascular endurance -- then look no further than kettlebell complexes and not just any Ol' complexes...
Double kettlebell complexes!
The Strong As Hec Survival Guide!
The SAH Survival Guide is a 4 week collection of 24 calorie torching workouts plus some nutritional recommendations and a cheat meal hack... to keep you lean during the holiday season or any special occasion.