Monday, November 21, 2011
It's Thanksgiving not Fatsgiving
Thanksgiving is a time were you get together with family and friends and enjoy a gluttony of food and football. Delicious turkey, cranberry, mashed potatoes and sweet potatoes piled high on your plate. Other than the turkey most of the meal is heavy on the carbs which will make you heavy in the waist. No matter what your goals are you need to get active both before and after Thanksgiving.
MUSCLE BUILDERS- Go ahead and go to town on Thanksgiving. You need to hit the weights hard and chow down. If your goal is to pack on muscle eat the calories but just make sure to hit it hard the next day at the gym. You should go full body and target as many muscles as possible the day after.Below is a simple routine set up with minimal exercises to keep the workout time efficient.
Each exercise will be done as straight sets. Do 4 sets before moving onto the next exercise. Take 60 sec between sets. Do the first 2 sets aiming to reach failure between 8-10 reps. For the last 2 sets adjust the weight so you reach failure at 6-8 reps.
1) Row with dumbbells
3) Bench press with dumbbells
4) Split squat with barbell
5) Neutral grip chinups
WEIGH LOSS/LEANERS-You have it tougher than those trying to pack on muscle but you can still enjoy the holiday using the below strategies.
** Start off the morning do the following mini circuit. This quick morning jolt will kick start your metabolism for the rest of the days eating.
1) Jump rope-all out for 30 seconds ( if you don't have one then do the same motion and mimic having one )
2) Burpees-10 reps
Rest 1 minute, repeat this for 5 rounds.
DAY AFTER WORKOUT
1) Row with dumbbells-15 reps
2) Deadlift-10 reps
3) Pushups-15 reps
4) Walking lunges with dumbbells-10 reps each leg ( alternating legs )
5) Neutral grip chinups-12 reps
6) Sprint ( 20seconds on bike or run in place )
Take 1 min rest then repeat for 5 total rounds.