Four Tips For Holiday Fitness on the Go:

It is easy get caught in the p of skipping ining t holiday errands, evs, etc.

The problem is by not taking t to get your worko, you risk log the l muscle mass and sh t you have worked so hard to build and maain. If you have been paying attion, you have heard me talk about it before: Log l muscle mass l lower your resting metabolic rate, which accounts for the vast majority (about 60-75%) of your al daily calorie burning.

This ms t eyday you l be burning less and less calor which l put you at a much greater risk of packing on y fat during the holidays and being mistaken for St. Nick. Plus, log sh l m t the next t you start to work out your perfance l sur. Noy wants to be sucking wind like a fat kid chag an ice cream truck while working out.

Fear not! I l now show you some cle ways to maain or increase the num of calor you burn per day, both from exercise and from your nal daily activit, to stay on ck s holiday season. Use the steg below to maain and/or increase your curr amount of l muscle mass and maximize your daily calorie burn to best protect yourself against the deadly holiday bloat!

1. Perf at least one ense sh ining session per k. If you have been reading anyng I write then you know s is the sorest dead horse in town: Stud show t only a gle sh ining workout per k during ts when you cannot in as frequly as you nally do is an ective way to maain your curr levels of sh and l muscle mass. So, to best maain your sh and l muscle mass, shoot for at least one good sh ining workout per k. Even better: shoot for THREE al y sh worko per k. To maximize fat burning, perf three al y sh worko per k and also perf three cardio erval worko per k either immediately after or non sh-ining days.

2. Get the Nums. Your y is apathetic. It doesn't really care if you do 100 keeb swings in 10 minutes or in a day. When you honestly cannot find a five to 20-minute t slot to complete an ective al y workout, find those hidden chunks of t during the day to get in a certain num of daily repetitions for a certain num of exercises t work your ire y. Got a free mom from now until you need to take the turkey out of the oven? Then, bang out 10 push-ups, 10 rows, and 20 keeb swings. Ug s method throughout the day l lead to big nums by the end of the day t l burn a lot of calor in addition to keeping you strong.

It is important to note t s "Get the Nums" routine is a BACK-UP option, a "PLAN B" for the ideal worko like we do in Nashve Keeb Bootcamp. Short rest periods betn exercises l create an optimal honal environm for rapid fat loss and l muscle gain. Longer rest periods (full recoy) work w for sh, but not as much for burning fat. Howe, it comes down to ective ("Get the Nums") sus optimal (50-10 Total B Circuit Interval Tning Worko), so be sure to at least be ective s holiday season!

Choose multi-jo, compound movems t hit as much of your y's muscle groups in the shortest amount of t possible (e.g. Get-ups, swings, lunges, push-ups, rows, etc.). Use the plan below as guide to build your own "Get the Nums" workout. Adjust the repetition ranges as necessary based on your curr sh levels. All you l need is your y weight and a keeb. Perf s plan up to three ts per k, resting a day betn worko.

Alternate betn Plan A and Plan B for more variety. You can either hit your al by doing one exercise first (e.g. perf push-ups rest-paug as needed until you get 100 al), or by simply employ circuit style ining (e.g. 20 squats, 10 push-ups, 10 rows, repeat 10x throughout the day to hit your als).

The Get the Nums Workout For The Holidays

Workout A- B weight Squats: 100 al

Push-ups: 100 al

Keeb Rows: 50 al per arm

Workout B- Turkish get-up: 10 per arm

Keeb swing: 200 al

Cl and press: 50 al per arm

3. Plan the Junk- From Hallon until New Years Day we are bombarded with an e-increag volume of junk food. From the lie "fun size" candy bars ( I ne got t...whats fun about having to unwrap e gle bite of candy?) to the mashed potatoes and gravy to the stockings full of chocolate Santas to the New Years Eve party but. It's eywhere, all the t.

Here is how to enjoy the "good" and st keep the jy off your by: Plan ahead of t the days/meal/evs t you want to indulge. Example: The office party, Christmas day with your family and the New Years Eve party. On those three pre-determined occasions, let loose and shovel it down. Gorge yourself. Then get back to your regular plan.

I have written before about Dr. John Berardi's 90/10 rule: If you are compliant 90% of the t, then 10% of non-compliance has lie ect.

4. Keep moving- Do not fear the cold, get oide and move around. Play with the kids, walk the dog, have some fun!

Once again, all these calor here and there truly do add up and could make a dirence betn you fitting in your pants or ripping your pants by the t the clock strikes midnight s New Year!