Well, it’s Thanksgiving week. National eat-in-sight week is here. What do we do?!? Exercise:
Not just Thanksgiving, but this week in general. We focus on Thanksgiving, but the snacks start much earlier and continue too. Thanksgiving food cooking and mood leads to snacking earlier in the week and carries over to Thanksgiving weekend. Weight lifting and intense exercise is key this week. This is what I would do (what I will do):
Monday: Medium to high rep training that targets the upper body (about 45 minutes).
Tuesday: Medium to high rep training that targets the lower body (about 45 minutes).
Wednesday: Take it off to get ready for tomorrow’s workout.
Thursday (Thanksgiving): Full body workout, choose a main exercise for each area, low to medium reps, will last 45 minutes. Ex: Standing cable chest press, weight chin-ups, front squat, standing push press, cable chopper.
Saturday: Low Repetition Heavyweight Training
Focusing on medium to high reps on Mondays and Tuesdays will help deplete your glycogen stores with, of course, the added benefits of exercise, such as increasing insulin sensitivity, setting you up for success later in the week. Taking Wednesday off will give you a mental / physical break from exercising so you can hit the gym hard on Thanksgiving.
I realize that some of you may not be able to exercise on Thanksgiving, and while I think that’s an excuse, I would instead take Thursday off and do Thursday’s exercise on Wednesday night. .
Putting heavy training as close to food or Thanksgiving as possible will increase the chances that the food you eat will go to useful media (like muscle) rather than being stored as fat. You are highly unlikely to store fat after you have completed a full body workout that puts all of your muscles to the test.
Friday and Sunday will be free, but we will use Saturday to push it forward. Your muscles will be full of glycogen from eating, a perfect time for you to complete an intense workout and set new personal records. Reps should be reduced and the weight should be increased as long as you can maintain shape and obviously stay safe.
This exercise program should prepare you perfectly to eat whatever you want on Thanksgiving and still make great progress.
The benefits of sleep almost outweigh the mere enjoyment of sleep. We are talking about higher insulin sensitivity, more energy, happier, less fat, more muscle, better hormonal profile, fewer cravings, and less stress.
It really is the magic pill. For the amount of exercise and energy you will need this week, sleep is key to your success! Except Friday. You must buy on Black Friday! Wallace D. Wattles Put it better:
“There is an influx of vital energy, which is received by all living organisms during sleep … this vital energy is the only power by which the body can be healed, repaired, renewed or maintained”
Walk and / or play soccer :
I realize that for many of you this would probably be included in the exercise section, but I am not talking about that kind of walking. I mean to find some family, which I’m sure there will be many around, and go for a walk after the football game. Or even part time. The key is to move in an environment full of smiles and laughter.
This will increase your insulin sensitivity, keep you in a good mood, help with digestion, and remove any Thanksgiving (family) stress you may have.
Thanksgiving football will do many of those same things, while also providing some of the benefits of regular exercise. It brings intensity and laughter, two keys to success!
Eat everything in sight:
By Thursday at least … “Cheating” on Thanksgiving will increase your master hormone leptin, which will consequently increase other good hormones such as thyroid / testosterone, suppress cravings later in the week, and It will allow you to release more fat for energy later in the week.
Since leptin can drop as much as 50 percent in just one week of dieting, keeping it high is important, and cheating is the perfect way to go.
The following tips should help you too:
Eat fewer carbohydrates until Thanksgiving. This will directly / indirectly cut calories and deplete you enough to increase the chances that Thanksgiving foods will go where we want them too.
Use intermittent fasting before and / or after Thanksgiving. You will effortlessly cut calories, increase energy, and increase insulin sensitivity. Don’t do this blindly, learn about it and do it efficiently and safely. Eat healthier foods before moving on to “cheat” foods on Thanksgiving. This will increase the chance that he will eat fewer desserts and / or cheat.
Eat right during the day and cheat afterward. Starting your cheat day earlier in the day may lead you to cheat more throughout the day, whereas if you eat better during the first part of the day, you are restricting the “cheats” to a selected period of time.
Incorporate the rest of the methods in this guide!
This is not an all or nothing type of thing. Certain strategies will help certain people and others will not. Choose a method that you think will really help you. And for your information, I’ll do a “hoax.” I will do it strategically by doing everything I provide in this guide, but I will cheat.
I think we should be healthy enough to enjoy unhealthy moments without consequences. Why? Happiness. Our principal objective.
I know what you’re saying, of course I’m putting this here. Thinking positive will help you.
I know that being with family can be stressful, and I know that, for the health conscious, being around foods that you imagine as “cheat” foods can also be stressful. Those two combined can really set you up for failure, unless you realize that both have a chance to bring you closer to your goals.
First of all, family and friends should bring laughter and smiles, automatically putting you in a positive frame of mind, and they will if you allow them. Spending the week thinking that family is stressful will only bring that to the truth. Go through the week thinking about how cool it will be and imagining how much fun you will have with your family and friends.
Second, cheat foods should be enjoyed. If you’re going to deviate from your plan to eat something that YOU want, you should at least enjoy it! Stress will only send food to the wrong places in your body.
Stay positive throughout the week. I’ll be posting a lot of good stuff this week so keep checking back.
Enjoy time with family and friends. Seriously, you should laugh and smile at least 137 times.
Being thankful. Listen, I’m not getting religious with you, just be grateful. Before eating, close your eyes and appreciate the food around you, the power of your home, and the family / friends around you. I will post on this sometime this week.