The count down has started you have 7 weeks to get ready for the big Christmas Break, we thought we will help with some effective points on how the get as lean as you can in a short time frame.
1. Follow a Calorie-Deficit Diet
Track your calories to ensure you’re eating fewer calories than you burn. Aim for a moderate calorie deficit (about 500-700 calories per day) to promote steady fat loss without losing muscle.
Prioritise high-protein foods (like lean meats, fish, eggs, legumes, and Greek yogurt). Protein can help preserve muscle mass, keep you feeling full, and boost metabolism.
Focus on fiber-rich foods (like vegetables, fruits, and whole grains) to help manage hunger and improve digestion.
Limit sugar and refined carbs that can cause blood sugar spikes and cravings.
2. Use Strength Training to Build Muscle
Include resistance training at least 3-4 times per week to help build and maintain muscle. More muscle increases your resting metabolism, which helps burn more calories throughout the day.
Focus on compound exercises (squats, deadlifts, bench presses, and rows) that target multiple muscle groups, making your workouts more effective.
3. Add High-Intensity Interval Training (HIIT)
HIIT workouts, like sprints or circuit training, can burn a high number of calories in a short time and elevate your metabolism for hours post-workout.
Aim to do HIIT sessions 2-3 times per week, but not on back-to-back days to avoid overtraining.
4. Increase Daily Activity Levels
Boost your non-exercise activity thermogenesis (NEAT)—calories burned through everyday movement. Take extra steps, stand more often, or take the stairs instead of the elevator.
Try to reach a daily step goal (e.g., 10,000 steps) to keep your metabolism active outside of workouts.
5. Optimise Your Sleep
Aim for 7-8 hours of quality sleep per night. Poor sleep can affect hunger hormones, increasing cravings and making it harder to stick to your diet.
Avoid screens an hour before bed, and create a relaxing nighttime routine to improve sleep quality.
6. Hydrate Properly
Drink plenty of water, as dehydration can cause fatigue and lead to overeating. Aim for at least 2-3 liters per day and adjust based on your activity level.
Try drinking a glass of water before meals to help control hunger.
7. Manage Stress Levels
Chronic stress can lead to increased cortisol, which may trigger cravings for high-calorie foods and cause the body to store fat, especially around the abdomen.
Incorporate stress-relief practices, such as deep breathing, meditation, or short breaks during the day to stay balanced.
8. Minimise Alcohol Consumption
Alcohol is high in empty calories and can slow fat-burning. Try to limit alcohol intake leading up to the holidays, or opt for lower-calorie options and limit yourself to one or two drinks per occasion.
Hmmmmm alcohol and Christmas build up may be the hardest target to achieve but remember everything is fine in moderation even a mince pie which has a ridiculous 289 calories in the little bugger :)
Finally to keep everyone happy as we have had a lot of clients ask, us we will be having our crazy Black Friday Sale this year, we suggest keep an eye on your e mails week starting the 25 th of November.
Keep up the hard-work and stay focused.
Best
Nick and the team
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