Most fitness enthusiasts view holiday season as dietary nightmare, especially around Christmas and New Year’s. However, some people stay active during this period and cheat on their diet, and some people are preferring to spend some time off with family and enjoy the festive period with no specific diet or physical activity. This can result in some excessive weight gain and loss of muscle mass which can lead to demotivation, depression and difficulties in returning to physically active lifestyle.
Most fitness fanatics see this as disaster to their physical appearance and mental wellbeing, but this is not always a bad thing. Around these festive times, allow yourself a different perspective that can help you see how slacking on your diet and training can re-energise and boost your future training and actually help you set achievable fitness goals. This short break won’t make muscle gains completely disappear or make you obese, its just going to make your first few workouts a little harder than they usually are.
In such instance it is recommended to start light weight or bodyweight in order to prepare your body for the upcoming physical stress that you are going to go through. However, first workouts should be light and body weight which will help your heart pump blood around your body and make your muscles burning without tremendous muscle soreness on the next day. There is nothing worse than lifting heavy weights after a break and then skip the next day because you are way too sore to workout again. Also lifting heavy weights after a break can increase the risk of injury that can be avoided by dropping the training load. It is also recommended to plan ahead which can make a lot of difference.
During holiday period you can take this time to figure out what your goals, also its always beneficial to sneak in a quick workout during holidays because a short workout is better than no workout at all. However, it is not advisable to jump back on your old training routine after holidays that level of physical activity is low or no activity done at all. It is recommended to start light, but consistently in order to stimulate your body’s muscles, joints, and nerves and slowly adapt them to the heavier workouts ahead.
There are few tips that can keep your fitness plan on track. It is important to schedule your workouts – by writing your workouts into your schedule, you’ll be more likely to regard them as protected time and actually do them. Another tip is to put exercise first thing in the morning, which guarantees other unforeseen duties during the day will not prevent you from exercising as many studies suggest that our will power is higher early in the day before we’ve had to exert a lot of self-control.
By devoting the first 20 to 30 minutes of each day to exercise not only makes it more likely to happen, but it also makes your early morning workout help you fight food cravings throughout the day as well. Another tip is taking an advantage of seasonal offerings, this can provide you with specials on membership fees, class packages and monthly rates after the holidays. Also squeezing in mini-workouts is very effective during such periods.
Studies have shown that walking just over a mile a day or doing three four-minute bouts of high-intensity exercise per week may be enough to help you maintain your weight and fitness level. By using the tips provided here, you should have ample time and motivation to do that much or more during or post-holiday season.
Shepard, B., & ACE-CPT, A. R. Holiday Workout Tips.
Aliotti, G. Gina’s ‘No Gym’Holiday Workout.