What’s the best way to go about it? Continue to train as usual? Continue to focus on your nutrition and ensure your progress while away? Scrap it all, and eat and drink what you want?
The answer, in my opinion, whatever way you want. If you have a wedding coming up, a debs dress you want to fit into, a 40th birthday you want to look good for, want to get a 6 Pack, a big match coming up, a bodybuilding show, etc, by all means, continue your training, hit your step count, try to stay focused on your nutrition, no problems there.
If you have been training hard for the last year, have been on the ball for the best part with your nutrition, have been making consistent progress, are you going to throw it all away by taking a break from training for the week, drinking a few cocktails and eating a few deserts? Absolutely not. (That’s not to say sit on the couch for the week and eat everything in sight obviously).
Maybe you could go in between the two options. Whatever you choose to do, own it, enjoy it and do not regret it.
How to stay on course with your fat loss goals over Christmas 🎄
For most, there will be a large increase in social gatherings (work parties, nights out with friends, family events etc). It is important to attend and enjoy these, but with the correct approach if you wish to keep moving forward with your goals.
If attending events where there will be finger food, make sure you eat a high protein, high veg meal beforehand. This will ensure you are satiated, leaving you less likely to spend the evening nibbling on bits and pieces.
If you know you have a big night out planned on a Saturday, reduce your calories by 100-200 each day from Monday to Friday through carbs and fats. Increase your step count from Monday-Friday. This will give a small amount of leeway for the additional calories that may be consumed through alcohol on your night out.
Alcohol. Stick to clear spirits and calorie free mixers ✅ Avoid pints and cocktails ❌This will greatly decrease the calories you will consume through alcohol on the night. –
Training 💪 There is no excuse to slack off on your training. Most gyms are only closed one or two days over the Christmas period. –
If you can stick to these simple tips, there is no reason you can’t have a great Christmas and stay on track with your fat loss goals ✌️
Throughout last summer I have seen many posts regarding how people can stay on track with their nutrition, workout on holidays and how to ensure they will see no regression. Some I agree with some I don’t.
If you are in the lead up to a show/competition or body composition or fitness goal (like getting a 6 Pack) and want to keep everything moving forward, of course, continue with your training, continue with the nutrition that’s helping you work towards these goals.
If you are “The Average Joe”, in my opinion, this time should be used to unwind a little, especially on the nutrition side. Enjoy your vacation, as @vickycornick said in her most recent post, “train if you want to train”. Enjoy some meals out, have a few ice creams, consume a few drinks (if that’s what you’re into). Am I saying eat everything in sight and drink yourself into oblivion, obviously not?
If you have been working hard all year, are you going to undo all the hard work you’ve put in while away for a week? Definitely not. It’s likely you will come home a few lbs heavier but nothing that can’t be quickly amended with a couple of weeks of tightening everything up on your return.
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Jake Beirne is a truly excellent personal trainer. He is the perfect combination of tough and motivating, and he works... with you overall - mentally, emotionally and physically. After a serious knee injury, my confidence in myself and my body was shot. Because of Jake's efforts, I’m stronger, more flexible, I have better balance and most importantly, working out has become fun. I recommend him without reservation.read more
Jake Beirne Fitness is a unique approach to personal training, by taking into consideration your work schedule, home commitments, physical condition among other factors. Jake Beirne, Personal Trainer and the founder of Jake Beirne Fitness, has taken his experience of being an athlete training for sport 3-4 times a week while studying and working in the industry. Jake has created a personal training system which combines scientific knowledge of nutrition with the way individuals react to exercise.