December marks the commencement of the festive season, a month characterized by celebrations. It is the time when achieving any physical goals becomes a formidable task. This period unfolds right after Thanksgiving Day, hurtling swiftly towards Christmas and subsequently, New Year’s Eve.
Amidst the flurry of activities at work, coordinating plans with friends and family, and attempts at maintaining some semblance of fitness, both training and nutrition often take a back seat.
You could wipe out months of progress in just one month!
Unfortunately, this not only translates to a decrease in tangible results but, in practical terms, could wipe out months of progress in just one month—a fate that is not only regrettable but entirely avoidable.
In practice, this frenetic pace usually leads to erasing hard-earned progress within a short span. While it might seem challenging to resist indulgence, especially when seated at a laden dinner table, there are ways to navigate through this festive month without neglecting your physical well-being.
Today, we’ll provide you with tips to not only survive this festive month but also ensure you don’t compromise on your physical health.
01. Be Prepared
Preparation is crucial, and while it may sound cliché, it holds true. December may present numerous occasions to deviate from your regular diet, but fortunately, there’s no surprise element to these festive days.
Christmas and New Year’s Eve occur on fixed dates every year, making it easy to plan ahead. If you’re on a cutting phase for a lower fat percentage, stick to your nutrition plan for most of the month as usual.
Adjust your diet a bit before and after major festive meals to offset any excess. This won’t lead to muscle loss, especially considering the ample intake during the celebrations. For those in competition preparation, a closer watch may be necessary, but with proper planning, the holidays need not disrupt your nutrition schedule.
If you’re on a bulking phase, anticipate consuming more during dinners and adjust your calorie intake on the days surrounding these events to avoid significant fat gain.
02. Plan your workouts
Despite the chaotic nature of December, neglecting your training isn’t the solution. Maintaining a consistent workout routine is essential, especially when dietary discipline might be wavering.
Regular training significantly contributes to energy expenditure, which is crucial, especially for those with less physically active jobs or limited physical hobbies outside of strength training.
Muscle loss due to poor nutrition and insufficient training can negatively impact daily energy expenditure. Since muscle mass requires more energy than fat, preserving it becomes paramount.
Strength training offers additional benefits like improved insulin sensitivity and nutrient partitioning. The takeaway is clear: prioritize your training, especially if indulging in a festive feast later in the day.
03. Make the right choices
Straying from your regular diet is often perceived negatively, leading to the misconception that the day is lost without meticulously planned meals. This mindset can sabotage progress.
The holidays typically involve gatherings where healthier options are available. Whether it’s a family fondue or a gourmet meal, making informed choices is possible with a sensible approach.
Opt for lean meats such as chicken or turkey fillet, pork tenderloin, and lean beef like tenderloin. Be mindful of vegetable options and avoid overloading your plate. Choosing wisely during festive meals can help maintain balance without sacrificing enjoyment.
How to physically survive the most wonderful time of the year conclusion
The festive season undeniably possesses a magical charm, yet it also carries the potential for pressure, increased fatigue, and the unwelcome addition of extra pounds. The heightened demands of social gatherings, the anticipation of family get-togethers, and the anxiety surrounding overindulgence contribute to the stress of this time of the year.
Transform physical activity into a social engagement for yourself. Whether it’s sliding, dancing, skating, or simply bundling up for a leisurely walk, incorporating physical activity into your routine can alleviate stress and provide a means to unwind during the bustling holiday season.
Additionally, linking this activity to a charitable cause allows you to not only benefit yourself but also extend support to those in need, adding a meaningful dimension to your festive endeavors.