Training During the Holidays

The holiday season is upon us – the busiest time of the year for already busy individuals (Entrepreneurs, CEOs, etc). The holiday season spans a long time, even though it is just a few days – Thanksgiving, Christmas, and New Year’s. These holidays can easily take a committed trainee off their regular planned training schedule – but that’s okay. We do not want to let our workout regimen prevent us from enjoying precious time with our family and loved ones. However, we also do not want to hinder our progress by overindulging during these consecutive holidays that could easily shift one’s gears leading into the new year – we want to keep the momentum going!

Here are some training options and general holiday tips to help you stay on track better and not detour too far off your journey while still allowing you to enjoy family and friends and feel guilt-free during the holiday season.

Training Option 1

Train with a high volume of repetitions during the holidays to prevent excess fat storage when comfort foods and relaxing drinks surround us. Training with a high volume of work will burn a lot of energy, increase EPOC (excess post-exercise oxygen consumption), and improve fat burning.

High-volume workouts done right also deplete glycogen stores – glycogen depletion workouts are a great option during the holidays. Ever heard of the saying, “Earn your carbs!” Below I will provide an example of a glycogen depletion training session that will deplete our stores so we can refill them (holiday treats or just consuming different foods or more food than we are usually used to eating).

Glycogen Depletion Training Session

Example: 6-12-25

6-12-25 is a tried and true training program trainees can follow any time during the year. The holiday season is an excellent time to incorporate this training program to maintain progress with fast and efficient workouts. This training method can work with any body part. I recommend bigger, more metabolically active body parts such as chest, back, and legs.

Leg Day:

A1. Back Squat – 6 repetitions with a 4010 tempo.

:10 rest

A2. Leg Press – 12 repetitions with a 3010 tempo.

:10 rest

A3. Leg Extension – 24 repetitions 2010 tempo.

The A series (A1, A2, A3) will be performed successively and then resting for 2-3 minutes before starting the next set. This can be performed anywhere between 3 to 5 sets.

The load is essential here; make sure you choose a load that the last 1-3 reps are slowly moving unintentionally.

Training Option 2

Training with a high amount of volume in the weight room, doing resistance training – as stated above will deplete glycogen stores; however also, training in a manner that elevates growth hormone is a great way to prevent excess storage of fat during the holidays as well.

What is growth hormone? It is a hormone produced by the pituitary gland. Growth Hormone (GH) – reduces with age, which is one of the many reasons strength training is vital. GH stimulates protein synthesis, increases fat breakdown, provides the energy necessary for tissue growth, and helps repair. In short, this helps to build muscle mass, boost metabolism, and burn fat.

The key to weight training for weight loss is to increase the release of growth hormone, a biochemical produced naturally in the body that helps regulate body fat. Although almost any weight training program will stimulate growth hormone release, the fastest way is to keep your rest intervals short and your repetitions high.

Fat loss can be accelerated by producing high levels of lactic acid in the blood. When you increase your blood lactic level, your blood pH increases. The increase in blood PH sends a message to your brain to accelerate its production of growth hormone. Growth hormone helps the body burn fat. GOLD!

GBC Training Session

GBC is a training method with a high volume and shortened rest periods to elevate growth hormone while increasing strength and burning fat. You would want to choose big compound movements in the training session.

Example:

A1. Back Squat – 12-15 repetitions with a 4010 tempo

:45 rest

A2. Row Machine – 12-15 repetitions with a 4010 tempo

:45 rest

B1. Leg Curl – 12 repetitions with a 4010 tempo

:45 rest

B2. Chest Press – 12-15 repetitions with a 4010 tempo

The A and B series will be performed successively and then resting for 2-3 minutes before starting the next set. This can be performed anywhere between 3 to 5 sets.

The load is critical here; make sure you choose a load that the last 1-3 reps are slowly moving unintentionally.

Tips for the Holidays

Holiday Tip 1: Something simple that anyone can apply is taking an easy walk after a meal; 30 minutes is plenty. Walking after a meal can:
Help control blood sugar by immediately having a reduction in blood glucose levels post-meal (blood sugar is supposed to spike after a meal – how high the spike is and for how long it stays elevated is what’s important)
Help better digestion by increasing GI motility (the movement of food throughout the body)

Holiday Tip 2: If we know we will indulge in certain types or quantities of food we are not accustomed to, we want to start our day with a protein-heavy meal. Alternatively, we want to stay on top of meeting our daily protein goals throughout the day, as protein will help us feel more satiated (keep us full). In turn, if we feel full, it will keep us from overindulging. These are a few general tips to help us all get through the holidays and keep the momentum we built earlier going into the new year.

Most importantly, enjoy your family and do not feel guilty about occasionally going off the rails. Remember, moderation is key and consistency is what matters. Enjoy the holidays, stay on track with these tips, and get back to it the next day!

About Sierra Nevels

Certifications – B.A. Science | B.S. Exercise Science | CSCS | PICP L1 & L2 | USAW L1 & L2 | RPR L1 & L2 | NASM Performance Enhancement Specialist | National Council on Strength & Fitness | Certified Personal Trainer | CCC – Certified Conditioning Coach