It’s likely that we all fell off of the wagon over the holidays with our healthy eating, myself included!
There is nothing wrong with enjoying the holidays and indulging in the tasty, non-nutritious food that is generally served during these celebrations. However, it can be easy for people to continue this pattern and not get back to their normal healthy eating after the holidays are over. This is recipe for disaster (pardon the pun!).
The Holiday Sunday Football Party of Wings, Nachos, Taco Dip and Fruit from Brett's Place
In order to maintain and improve upon your fitness goals it’s important to get back on your normal healthy lifestyle once the holidays have commenced. Many of us backslide during this week or two of magnificently indulgent eating, which can lead to major setbacks in accomplishing your fitness goals. So, I’ll break down 3 easy steps to illustrate how I get back on my grind post-holiday!
Pic of Brett's Holiday Cheat Meal @ Atlas BBQ in Grafton: The Smoked Hercules = St. Louis Ribs, Baby Back Ribs, Beef Brisket, Pulled Chicken, Pulled Pork, & Spicy Sausage link, Corn Bread & Fries
- First, I am always prepared. As noted in last week’s blog, if you fail to plan, then you plan to fail. First and foremost, prepare your meals for the day either the night before or the morning of your day if you have time before hustling to work. I generally do the latter unless I have to be somewhere very early. Consider purchasing a food bag like the ones that Isolator Fitness or 6-Pack Bags sell (ask Brett if you need one and he will order it for you). They come with ice packs, Tupper wares, and ample storage for your meals. If you take these two simple steps, you’ll always have a healthy meal to eat, and no legitimate excuse for deviating from your healthy meal plan/lifestyle.
- With the above in mind, know what your goal is. If you are trying to gain weight, you’ll want to increase your carbs while decreasing your fats. The inverse is true if you’re trying to lose weight. Your protein intake should remain constant either way, and you should be taking in protein at every meal/snack. Break your meals up into 6 small meals daily to keep your metabolism firing and repair your body from your efforts in the gym. It’s important to have a consistent flow of nutrients entering your system throughout the day for optimal results no matter what your fitness goals.
Know what your maintenance calories are (what it takes to maintain your current weight). This can be found out at http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/. This is a good rough approximation of your daily maintenance calories that is based on your height, current weight, and activity level. This is my preference of the different formulas available. Once you have determined your maintenance calories, simply add or subtract 500-800 calories daily depending upon the results you get from doing so. For example, if you start with a deficit of 500 calories daily and are finding that you are not losing 1-2 pounds a week, consider decreasing your calories a bit more. The same is true when trying to gain weight.
Finally, when trying to lose weight, you also have the option of lessening your caloric deficit a bit by increasing daily cardiovascular training. Conversely, when trying to gain weight, you can add closer to the 500-calorie mark to minimize body fat storage while bulking if you prefer to avoid cardio. That’s all for this week!
If you have any questions about your nutrition or this article, talk to Coach B or myself and we can set you up!
-Candy Grape Out!!
Note about the author: Chris Hammond is a competitive bodybuilder having nothing but 1st and 2nd place finishes under his belt as an amateur. Chris has been training day in and day out for over a decade, using nearly every possible method for building size, strength and maintaining proper conditioning levels. His vast knowledge in the field of sports nutrition and proper supplementation is clearly evident by his contest placings and the physique he brings on a daily basis. Chris is also a single father of an exceptional young son named Dominic “aka the dominator or dommy” who was diagnosed with autism early in life but with strong parenting, operates daily as if he never had been diagnosed and is a very inspiring story in himself. As a Top Line sponsored athlete, Chris brings a lot of value to our readers and will be contributing to the blog on a regular basis.