Scott, I have gained 20 pounds of body fat from September to the end of the year dating back to about 2010. From January until the end of August I usually drop 25 pounds or so, but I am giving back so much of the progress each year and the holidays are a killer for my waist line! What can I do to break this cycle? ~ William, Tulsa
Preventing body fat accumulation during the holidays while building momentum for a great 2018 is possible with the correct strategies. Dr. Serrano and I have built many strategies that can help you enjoy holiday foods including desserts without piling on the body fat. The body can build fat storing capabilities very quickly so it is important to take action now to support your success.
Email Scott@infinityfitness.com for free copies of the 20-15-10 Fat Loss Weight Training Program and the Aggressive 60 Fat Loss Nutrition System 2.0 including Carb Loading Tuesday and Fat Loading Friday strategies to accelerate fat burning.
Eat Healthy, Organic & All-Natural
Organic food sources have much less body fat storing potential in my opinion due to their superior dietary fat make up. Foods fried in corn oil can actually increase the size of the body fat storage warehouse by making fat cells multiply and become larger. Making french fries with all-natural lard does not have the same negative effects as food fried in corn oil. Eat healthy, sustainably raised protein sources for excellent dietary fat content. These foods do not have exogenous hormones such as estrogen found in many commercially raised protein sources. Exogenous hormones such as estrogen can contribute to difficulty losing body fat, low energy and many other problems.
Real Desserts are Ok
It is ok to consume some desserts with real sugar during the holidays. Avoid trans fats, high fructose corn syrup and preservatives to limit body fat storing potential. Exercising before meals including some desserts will help to prime the metabolism at the perfect time before increased carbohydrate consumption.
Strive for Five Metabolic Activations Per Week
Cooler weather, stagnating results, busy schedules and many other barriers lead people to train less often during the final three months of the year. A lack of exercise combined with an increased number of less than ideal food choices is a recipe for quick body fat accumulation. Aim for three impactful weight training and two fat burning interval sessions each week to put your body in an elevated state of fat burning throughout the week. The Strive for Five System optimizes metabolism and fat burning hormones for up to 48 hours following each well planned session.
Get Outside Early and Often
Cold weather should not deter an active person from going outside to gain the benefits of daily activity and increased sun light. Reduced activity leads to sluggishness, more cravings out of boredom and ultimately self-medicating with more sugar as well as alcohol! Find time to get outdoors every day with the proper warm clothing to improve feelings of well-being each day throughout the winter months.
Do Not Go Crazy with Holiday Food Choices Every Day
Consuming high sugar office snacks, desserts at holiday parties in addition to your holiday meals is a lot to deal with over a short period of time. Limit the holiday foods to fewer meals to prevent body fat accumulation. Eat dinner before attending holiday parties so you do not find yourself very hungry in the presence of many bad food choices.
Starting working on goals for the first few months of 2018 to build your foundation
Now is the time to work on goals for the first few months of 2018 which will build a positive foundation of motivation. For example if your goal is to lose 20 pounds of body fat during the first few months of the year you will want to make productive choices for the rest of December to set yourself up. Putting off even thinking about important goals until the New Year ends up causing more “damage” based on years of experience corresponding with clients from all walks of life.
Build Productive Habits
Building productive habits with nutrition and training during December will help you hit the ground running during December. For example completing three weight training and two fat burning interval sessions per week during December will help prepare you for a very successful January. You will have a foundation of fitness in place and solve some scheduling problems well in advance of January. Not only does this preparation build confidence, but it also reduces stress levels significantly.
AUTHOR: Scott Mendelson
Email Scott@infinityfitness.com for free copies of the 20-15-10 Fat Loss weight training program and the Aggressive 60 Fat Loss Nutrition System 2.0. We can discuss your specific situation and goals 7 days per week.
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