How to steer Clear of the Xmas Bulge and Enjoy a Guilt-Free New Year
It’s a common trend, the Post Christmas Paunch! This roast potato and stuffing induced state seems to plunge a large majority of the British population into a rapid fitness decline and an equally efficient inclination in body fat! Unsurprisingly, gym managers find January a particularly profitable time as guilty parties desperately renew their memberships in an attempt to rid themselves of unwanted blubber.
Can we combat the hip handles that appear from nowhere but are not nearly as happy to co-operate when you want them to leave? Admittedly, they provide great insulation in the winter months! Personally, I’d rather wear a coat.
Eating and drinking more and exercising less is inevitable for most of us over Christmas so why not prepare your body so it is capable of burning more energy, even when resting?
To do this you must raise your metabolic rate, which is the amount of energy you use to stay alive including functions such as breathing and pumping blood to the organs and muscles. The way to raise your metabolism most effectively is by increasing the density and quantity of our body’s muscle mass by implementing a structured weight training program. Muscle burns energy more rapidly than any other tissue in the human body meaning its worth keeping the muscle you have, and building a little more wouldn’t do any harm either!
More muscle mass also means the heart has to work harder to pump blood and nutrients to this increased muscle mass. Oh did I forget to mention that the heart is also a muscle, even more calories burnt at rest just through improving the quality and quantity of your muscle mass!
Our muscles contain fat burning cells that increase in response to high intensity aerobic exercise such as running, rowing and swimming. It’s best to work at 80% of your maximum heart rate for at least 15 minutes. Work out your maximum heart rate by using the equation 220 – your age, then measure your pulse either during or directly after exercise to monitor whether you’re in the ‘zone’. Your body will respond to this intensity by producing more of these ‘fat burners’ thus, increasing your metabolism.
Digesting food also requires energy and raises metabolism in a process called the thermic effect of food. Protein uses the most energy to digest so try and include it in every meal! Also avoid scoffing food too quickly at Christmas, eat slowly and you’ll avoid over-eating as your body will soon tell you when it’s had enough!
So there you have it, some sure fire tips for damage limitation over the big Christmas binge.
Happy eating!
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