Holiday cheats to tone up for the New Year
THE temptations that come with Christmas are countless and not yielding can be quite a mammoth task. But is there a way to indulge in the various Christmas fare and still be fit for the New Year?
Rohan Gordon, personal trainer at Eden Gardens Wellness Resort and Spa, said it is important to be mindful of overindulging in foods during the Christmas season as it can result in unsightly weight gain.
“Many of us want to monitor our weight at this time so that we don’t gain any weight but only maintain our normal size. This is a great idea for anyone to use. We all know there is nothing as annoying as after holiday weight loss and how hard it can be,” he said.
As a result, Gordon shared some tips that should make it relatively easy to help you be on top of things during the festive season.
1. Keep records
Gordon said a good way to tone up fast for the New Year is to create a personal journal of what you consume in order to keep track of your weight gain or loss during the holidays. “In this journal you want to write down your weight, a calorie allotment for holiday meals – let’s call it 2,100 calories per day on holidays, and also your starting weight and measurements. Remember that it’s up to you not to outdo your potential weight gain here,” he said.
2. Plan a new menu
The personal trainer said while you’re writing, you can also take the opportunity to plan a new menu. “It can be hard but you have to try and step away from tradition if you want to get it right in some situations. Create a plan and stick to it. Watch your carb intake and limit yourself to only one dessert,” he said.
3. Sweat it out
Gordon said the majority of homes could use a bit of work – whether it’s some dusting or simply rearranging the furniture, and that could substitute for exercise. “So if you’re not keen on getting on that treadmill for a half an hour every morning or walking around the football field for 35 minutes, then put yourself to work around the house and stay active to maintain your weight through the Christmas holidays. Even if you’re only walking the dog or raking up all the leaves on the grass, the more active you stay the more calories you’ll burn.”
4. Lose weight before the big day
Gordon also suggests losing weight before the holiday, so in the event you gain weight, you would only come back to your regular size.
Below he shares five exercises that are best for getting in shape quickly, even if you’ve taken an extended break from exercise:
1. Push-ups
“Tried and tested, a favourite of the school gym and army training ground, this exercise remains one of best ways to get in shape,” Gordon said.
2. The plank
Gordon said one of the best exercises for core conditioning is the plank that gives a serious workout to your glutes and hamstrings, as well as supporting good posture and improving balance.
3. Squats
Squats can get you serious results very quickly. “Though often thought of as just leg exercises, they actually work lots of other muscles and strengthen the core as well as improve upper and lower body strength,” he said.
4. Jogging
Gordon said this can be done via a treadmill, football field or park for 30 minutes. However, he advises you to drink plenty of water and ensure you’re always hydrated.
5. Skipping
According to Gordon, 15 to 20 minutes of skipping is just as good as walking briskly for 15 to 20 minutes. Walking for 45 minutes and stretching for 10 minutes are good for getting rid of unwanted calories, but skipping is extra good as it helps with the arms and shoulders and upper back, legs and thighs.
