5 Tips to Burn Off the Holiday Fat

Ate a little more than you planned? Not feeling quite as lean and in shape as you did a couple of weeks ago?

No problem.

I’ve got 5 tips for you to help get you back on your feet fast. Not just that but they’ll serve to keep you fitter, leaner, looking good and feeling great in 2011.

#1. – Start a Morning Routine-

Simply getting into a healthy routine will do wonders for your body and attitude. Starting out each day in control will help you make smart fat-loss decisions all day long.

-Drink 2 Cups of Water and take a Multi-vitamine and 1g of Vit. C

-Workout(supersets and intrervals)

-Use a Recovery Drink immediately after training(Myoplex or Muscle Milk, ladies use the “lite” versions)

– One to Two hours later have a high protein breakfast (eggwhites with veggies, or a shake with protein powder)

These steps help rehydrate you, get some much needed nutrition into you and help reestablish your healthy routines.  the morning workout isn’t magic itself it just helps with consistency. If you’re still on vacation getting it done in the morning means you are free for afternoon adventures.

#2- Use the Power of the Group

Research shows that you lose fat faster using social support.

A workout partner can do wonders for your consistency and quality of your workouts.

Add this to your morning ritual. Log onto Livestrong.com or Sparkspeople.com and post your daily exercise and diet.

Research shows that the more frequently you use a weight loss website the better your fat loss results!(so come back here often ;))

I think Facebook will be “The” platform for online social support in 2011. Become a Fan of The Body Firm here- The Body Firm on FB

#3- Avoid the Cardio

A goal for you in 2011 could be to only do exercise that

1. directly leads to results

2.that you enjoy, preferrably both.

If the exercise doesn’t deliver visible results and you don’t enjoy it, why are you doing it again?

Research has shown that Interval training burns up to 10X more  fat in less time than boring old cardio.

This means less time working out(so you can do the things you really enjoy). And faster more dramatic returns on your time in the gym.

Tired ineffective long slow cardio isn’t going away soon. But people are starting to realize that Short Burst-Cardio or HIIT is a faster better way to lose fat rapidly.

Here’s my video on how to do – Rapid Fat Loss Burst Training.

#4- Increase the Resistance

Ladies to get small, lean and, toned you need to go heavy. Far too many women struggle to get results because they’re afraid of “bulking up” so they never see the results they’re looking for.

If you’re repetition ranges are in the 12-20 range increase the weight and drop your repetitions to a 10-8-6 range. Increasing the weight with each set. One maybe two workouts a week going heavier than ever before is enough.

You’ll see a real difference in your body in as little as one to two weeks when you kick in the heavier weights.

#5- Take BEFORE Photo’s

I credit Clarence Bass(author of the Lean For Life) for the idea of an Annual Photo Shoot.

Nothing will motivate even the most jaded person like a photo shoot.

Yes, I know you look like hell after last weeks eating and drinking marathon. That’s the point. Your after pics will look that much more dramatic!

Take your before shot’s now! It’s really really important and you’ll thank me later when you see your after shots. This timing will put your 12 weeks after shots right in time for Spring Break.

Set the dates 4-8-and 12 weeks out to take the series of after photos.

Why does this make people so uncomfortable? Because of it’s overriding level of accountability.

Nothing will make you set up and take action quicker than a visible accurate asssessment of your current condition. Along with deadlines set in stone for the follow up photo’s.

Now go set some big goals for 2011. This is going to be your year to get in the best shape of your life!

You can do it!

Dave