CONTACT: Cheryl Walker, [email protected], (336) 758-6073 or Stephanie Skordas, [email protected], (336) 758-3826
Newswise — (Winston-Salem, NC, Nov. 21, 2011) - Every year people agonize over the best way to fight weight gain that seems to go hand in hand with the holiday season. While recent studies have shown that the average American only gains about a pound over the holidays, each pound adds up over time. But who has time to practice healthy habits while enjoying a celebratory holiday season?
As Fitness Coordinator for Wake Forest University, Jill Coleman says anyone can stay fit during festive times by making every second of a workout count and keeping nutrition in check. As a certified personal trainer and wellness expert for stressed and harried college students, Coleman offers perspective on how to creatively fit an effective exercise and nutrition routine into even the busiest of holiday schedules.
Punch up your workout, not the clock – Most people think a good workout consists of 60 minutes of cardio, but opting for shorter, high-intensity bursts has a greater impact on fat loss. “A ten-minute workout in your living room of high-intensity exercises like squat jumps, push-ups, or any exercise that gets your heart rate and breathing up quickly will have a big effect on your overall physique,” says Coleman. “Doing aerobics, long-distance running and things of that nature are all very healthy, but you actually want to think in terms of more intense shorter workouts for fat loss.”
Add weight to drop pounds – If your goal is to maintain your weight, Coleman suggests adding weight training to the top of your holiday to-do list. “You can get away with 20 minutes doing weights and that is going to have a much bigger impact on your metabolism than an hour on the elliptical.” Hybrid movements that combine two exercises in one, such as a squat with an overhead press or a lunge with a bicep curl, are most effective.
Mix it up to keep it up – To avoid boredom, Coleman recommends giving yourself the gift of just one session with a personal trainer who can put together a specialized program you can continue for a few months. “For a small investment, you’ll benefit from the knowledge and face-to-face interaction with an experienced trainer simply by asking questions and starting a tailored program.” She also recommends trying a new class at your local YMCA or gym. Wake Forest University offers Aqua Death, Butts N Guts, Ballet Sculpt and the always popular Zumba – which are both fun and fat-busting. And if you still need a change of pace or weather prevents you from traveling, pop in a DVD or find workouts through Cable TV.
Navigating nutrition during the holidays
The good news for people who don’t have as much time to exercise over the holidays is that nutrition is actually the biggest factor in terms of weight maintenance and weight loss. This can be hard around the holidays, but Coleman suggests establishing a few key rules to avoid temptation and stick to the whole time:
1. If you are going to have a big eating day, such as Thanksgiving or Christmas, make sure to get a good work out in beforehand.
2. Choose fat over carbs if you are in a position to choose between the two. “This is a hard and fast rule that I use because when you show up at a party there are going to be all types of food and it can help you navigate that,” Coleman says. Since excess sugar can play a huge role in weight gain, small changes like choosing the cheese plate over bread and butter can make a difference come January.
3. Eat protein and veggies first at a meal. For example, fill up on turkey or ham and lots of green vegetables, then wait about 20 minutes before going for a starch. Usually you get so full off of the protein and the fiber from the vegetables that you don’t really need as much starch.
RSS