It is that time of the year once again. You can almost feel the joy in the air or hear the bells ring. Yes. Christmas is coming. Unfortunately, as a bodybuilder, you may have a slightly less enthusiastic view about the whole holiday spirit.
Just think about all the treats that end up making their way into your kitchen this season. The chocolates that seemingly appear out of nowhere, the loaded casseroles and the mouthwatering pies from your relatives and so much more are just waiting for you this season. It is so easy to get tempted and carried away. Add to it all the responsibilities that inevitably come with the season. There are the inescapable visits of your family. Of course, there will also be the customary social gatherings to attend. All of these can end up making your hard-earned gains this year disappear faster than you can say muscle building supplements. Does that mean that you will end up welcoming the New Year in 2020 with a bulge? No!
Now, you can certainly not escape the trappings of the season. In fact, you should certainly partake in the enjoyment of the festivities. On the other hand, there are several actions that you can take to mitigate the inevitable damage to your workout routine.
That’s exactly what we will be tackling in this article and more. Keep reading to discover how to avoid those excess pounds and make the most of what the holiday season has to offer!
Before we get down to brass tacks, just consider the possibilities offered by the holiday season. That’s right! There is no need to panic during the holidays. Don’t stress yourself with the thoughts of adding pounds. Holidays are stressful as they are. There’s no reason to add to your worries further. In fact, you should see the holidays as an opportunity and make the most of it. How you ask? By bulking, of course!
Just keep reading to find out more.
It is a scientific fact that you cannot build muscles without having a caloric surplus. Guess which time of the year you are naturally eating a caloric surplus? That’s right. It is during the Christmas holidays. Since you will be eating more, why not use it to your advantage and build some muscles? In other words, that heavy holiday dinner is going to be your next muscle building supplement.
Of course, you should not let yourself get carried away. While you may have an extra helping of the pie since you are bulking, don’t go eating the whole thing. Control is important, especially during this season of excess. Choose the dishes correctly. After all, your body will need the right kind of nutrition if you want to build muscle. Those sugary dishes are not a muscle building supplement and won’t do you any favors down the line.
It is a common Christmas tradition to have lots of meat during dinner. If that is the case for your family, try and get beneficial meats like beef and turkey for the dinner table. Both of them contain all the essential amino acids for building muscles. A generous helping of these meats will be quite enough to meet your protein needs before you head to sleep. In any case, if you are going to over eat, you might as well do it with protein-heavy meats. After all, they are significantly healthier than sugary pies and fatty casseroles. Eat correctly and you will not even need a muscle building supplement before bed.
Of course, you should not forget about carbs. Without them, it will be difficult to build wholesome lean mass. After all, they are the fuel source of the body. They also support muscle building while preventing their breakdown. Nonetheless, keep a limit to carbs for best results.
On regular days, it is just not possible to schedule your workouts and meals properly. After all, your job will have its own schedule. With Christmas, your schedule automatically clears up. So, take advantage of this opportunity to create plans that perfectly schedule and complement meals and workouts. This way, you can make the most of the heavy meals coming your way.
Your aim is to ensure that your meals contribute to the workouts, instead of making the workouts fight away the meals. If you know there is going to be a heavy dinner, hut the gym for a tough lifting or legs session. Heavy workouts will prime your body for a wholesome refill by exhausting and breaking your muscles. This way, your body will immediately use the heavy dinner for repairing and restoring your muscles. Now you may finally have a way to use your aunt’s casserole as your muscle building supplement.
One of the things that most people look forward to during the holidays is sleep. That is understandable. According to sleep statistics, 35% of adults do not get enough sleep per day. Doctors say that you should get 7 hours of sleep every day. Unfortunately, for various reasons, we are unable to do so. This is an issue, especially for bodybuilders. Without enough rest, your body and mind will not recover fully. This will lead to less than impressive performance during your workouts even with stamina enhancers and muscle building supplements. Sleep is also essential for the muscle building process.
In addition to resting, use the extra time for your workouts. Now that you have more time, you can include more sets or reps in your session. You may even add new exercises which you can carry forward to 2020. Keep in mind that you should let yourself relax and take it easy just because of the holiday cheer. The intensity of the workouts is vital for bodybuilding. Collaborate with your trainer to come with a new plan for your holiday workouts to build bigger muscle mass effectively. Don’t forget to have muscle building supplements and stamina enhancers to keep pushing your limits. We’ll be discussing a few holiday workouts that you can try later on in the article.
So, we have learnt why Christmas is good for bodybuilding. However, that alone will not do you any good. You need to know how you can stay true to your bodybuilding goals. Let’s face it. There are far too many distractions during Christmas and the holidays. As such, it can get a little difficult at times to stay on track. That’s why we have prepped a list of easy and simple tips to keep you on track.
A plan is critical if you want to stay fit and maximize your holiday gains. Without a solid plan in place, chances are that you will end up losing more than you gain. You need a plan to maintain your diet while giving you a robust workout session. Don’t wait around for too long. Work with your trainer and come up with a plan that works and, more importantly, you can stick to. Make sure you include plans for muscle building supplements as well to maximize results.
A good plan will account for the calories you’ll be consuming throughout the day. It will also account for the exercises to combat any potential weight gain. So, forget about having that calorie-filled breakfast of eggnogs, French toasts and cakes if you are going for a party later in the day. If hunger does strike, opt for healthy protein recipes or muscle building supplements to get you through. In other words, budget your calories like you do with money. This way, you can still socialize and enjoy during the holidays without giving up on your bodybuilding goals.
As we said a few times in this article, sticking to a diet is not an easy thing to do during Christmas. Trying to stick to your regular bodybuilding diet is a recipe for frustration during the holidays. No one wants to chew on a protein bar while others are munching on muffins, chocolates and other assorted treats. It is certainly difficult to resist the aroma of freshly baked pies or some scrumptious gravy. We are only too human, after all! So, how do you fight the temptation? It’s simple. Don’t fight it. As we mentioned before, go ahead and enjoy the meals. The extra calories and protein will do you good.
However, there is a simple and easy way to balance it out. Keep your diet simple for the rest of the holidays. Have a simple and healthy breakfast if you’ll head to a heavy lunch later. If your family is going to bring a turkey or ham for dinner, eat healthy dishes for the other meals of the day. Consume muscle building supplements to stave off hunger.
Moreover, you are certainly entitled to a cheat day. If you go a little overboard, don’t blame yourself. After all, Christmas is the season of forgiveness.
You should certainly go out and enjoy the parties, lunches and other events that you are inevitably invited to. However, don’t be one of those people who go to parties but refuse everything on the menu. You are certainly not doing your social standing any favor. At the same time, it is just not healthy. Staying hungry is a sure-fire recipe for disaster.
If you are hungry, you are more likely to be tempted by the foods. Moreover, when you do finally eat, you are more likely to eat a lot more than what you intended. At a party, that usually means cocktails, sugary treats or fried items. You might as well throw in the proverbial towel!
How do you stay in control? Start by having something healthy but not too filling before heading to the party. Some muscle building supplements with lots of protein will suffice. Once at the party, always ensure proper hydration between drinks or foods. Eating fibrous or high-protein items are certainly a good way to go. Now, there may be dishes that catch your fancy or are forced upon you by over-enthusiastic hosts or relatives. By all means, go ahead and enjoy them. However, keep the serving size small or just have a sampler for taste. These simple hacks can go a long way to helping you remain on track.
This one is for the brave ones out there. The cold of the Christmas season does make us feel like staying inside snuggled in warm clothes near the fireplace with a mug of hot beverage. However, you should consider giving your fighting spirit a chance by taking on the cold.
To do that, simply take your cardio outside and do it in the cold. The cold can actually help you burn more calories when you train outside. The fact is that the human body needs to burn a lot of fuel to warm up the air that you breathe in. Then there are the clothes. Heavy winter gear is simply extra weight that you need to carry with you, giving your cardio exercises an extra edge.
There are easy and effective ways to do so. You can go for a jog or a run around the block. You can rake the leaves, shovel out the snow or simply clean the driveway, depending on where you live, of course. Don’t stop at just your place. Help out the neighbors. You can even help out others putting on Christmas decorations outside. That’s the perfect way to spread some holiday cheer during Christmas as well!
All of these activities will get you pumped up, warm and ready to hit the gym as soon as you get back. Make the cold your muscle building supplement this Christmas season!
HIIT or High Intensity Interval Training is the perfect cardio workout for the holidays. If you haven’t tried it yet, give it a try this Christmas. With all the shopping and visiting that come with the holiday season, you will likely be crunched for time. That means you need to maximize your efforts at the gym while cutting down on the allotted time. HIIT is perfect for such situations. After all, it is faster than any low-intensity cardio while being just as effective. Do it correctly, it might even be more effective than your regular cardio workouts. In fact, a 10-minute workout will be quite enough to get you sweating and pumped up for the weights.
To boost your performance, consider having a stamina enhancer before you do the cardio. Creatinol serums work perfectly and can really help you hit your training goals every time.
Now, the holidays are supposed to be a time for relaxation and rejuvenation. It not supposed to be a stressful time filled with worries and anxiety. Unfortunately, that is the normal scenario for most of us, if not all, especially if you have children. There is usually some last-minute shopping which inevitably means incredible levels of crowds and traffic. Parties, events, lunches and dinners with friends and families, although enjoyable, come with their own kind of stress.
Stress management is critical if you don’t want to burn out and generally be a Grinch to everyone. It is bad news for your bodybuilding goals as well. Stress can raise cortisol levels and affect your insulin as well. Stress makes it harder to burn fat which is not at all good news. In short, stress can make your life more difficult down the line.
How do you cope with all of these stressors? Well, start by breathing. Take deep breaths whenever you feel that you are getting stressed. Whenever possible, slow down. Chew your food properly. Take some time to enjoy the jovial holiday spirit around you. Additionally, there is no need to accept all the invites that come your way. A fully-packed schedule is often a major source of stress. As such, you should start saying no to a few of those invites. Make some time to stay at home and just put up your feet and relax. These will go a long way in relieving your stress.
There are plenty of muscle building supplements in the market these days. It is simply not possible to try and check everything. That’s what makes the holidays special. You get lots of time to check out new muscle building supplements to add to your workout. You can even experiment with new flavors of protein powders and find something to carry on to 2020.
If you have not given creatinol serums a try yet, you should definitely check them out during the holiday seasons. These muscle building supplements can act as stamina enhancers. They will give you more energy to draw upon during your workouts while delaying the effects of fatigue. Creatinol works by allowing your muscles to keep performing despite the buildup of lactic acid. In short, you can keep working out for longer and faster.
This is also a good time to experiment with muscle building supplement shakes, smoothies and other recipes. Who knows? You may even end up with a solid list of supplement recipes to carry you throughout 2020.
That covers all the major points that will help you with your bodybuilding goals during the holiday season. Of course, we still haven’t talked about the workouts that you can do. Let’s check them out now!
As we mentioned earlier in the article, it is easy to deviate from your regular workout plans during the holidays. With all the food and visits during the holidays, sticking to your regular schedule will be difficult. In fact, trying to do that may cause you more stress and hurt your gains. As such, it is a good idea to come up with your own workout program just for the season. This way, you can still maintain your gains without letting it affect the holiday cheer.
For best results, it is advisable that you work with your personal trainer to come up with a plan that works for you. The training plan should account for all the visits that will surely occur during the holiday seasons. It should also account for the extra calories coming your way. Many pro bodybuilders tend to visit the gym more often during this season to convert the extra calories to mass. That is certainly a good way to go, if you can do it.
Remember that for this schedule to work, you need to stick to it. In other words, don’t create a schedule that will get in the way of your holiday plans. Such schedules are more likely to be ignored and forgotten due to the holiday cheer. It is important to have fun and socialize during the holidays. As such, account for these events and create the schedule accordingly. In some cases, you might not be able to visit the gym. Don’t let that stop you. There are several ways to keep training even without the expensive equipment from the gym. Remember Rocky IV?
We have also come up with a simple bodybuilder’s workout for the Christmas holidays. Keep reading to find out more!
• Always start with cardio. If you are pressed for time, try high intensity interval training or HIIT. 10-15 minutes of HIIT can work wonders.
• Try to vary the workouts by focusing on a different body part whenever you are at the gym. Apart from preventing boredom, it will also prevent overtraining.
• Have muscle building supplements to support your workout. Stamina enhancers like creatinol serum are a great idea as they let you perform better.
• Keep your workouts as intense as possible. This way, you don’t have to put in a lot of time at the gym while maximizing your gains.
• Don’t take unnecessary risks with your workout. You do not want to end up spending the holidays at home with an avoidable injury. Take proper precautions to avoid sprains and other injuries.
During the holidays, it is not always possible to head to the gym every time you want a workout. After all, it is the Christmas season. Instead of letting all the gains made during the year go to waste, working out at home is your next best option. The following workout plan covers all the basic areas for bodybuilding. It is also a great option if you are going to travel around during the holiday season. Check it out below.
You should ideally perform some quick cardio to get your blood pumping. Don’t forget to have some muscle building supplements before the workouts to maximize your intensity. Additionally, you can modify the sets and reps to suit your specific capabilities.
3 sets of 10 reps each
You simply cannot ignore the legs. Any workout that does not give due importance to legs is a not a good enough workout. That makes bodyweight squats a good choice for holiday workouts. Of course, the traditional style of bodyweight squats will not bother you a lot. As such, it is a good idea to switch to jump squats to make it more challenging and worthwhile. Try to jump as high as you can. At the same time, ensure that the arms are properly crossed and are parallel to your shoulders. To up the challenge, add dumbbells to the workout. Hold a dumbbell in each hand at your sides while performing the movements of this exercise. Make sure that you choose the right set of weights.
2 sets of up to 12 reps each
This is another excellent choice if you wish to target your lower body. Forward walking lunges are the most common approach but they will be too easy to burn those holiday calories. The rear lunge reverses the movement pattern which stimulates your neuromuscular system while your body works to maintain balance. Make sure that the foot is placed directly behind allowing you to move in a straight path. If you move at an angle, you are risking injury. Keep the dumbbells securely at your side while performing this routine.
It is a good idea to perform this workout in a large space. After all, you cannot see behind you and you will definitely not want to hit something while working out. This will also ensure your complete focus and attention to the movements. Target a minimum of 8 reps and all the way to 12. Consider increasing the weight in slight increments if the workout isn’t sufficiently challenging enough for you. As always, have muscle building supplements to keep your energy levels intact.
2 sets of up to 15 reps each
Push-ups are a workout staple. Moreover, the lack of any equipment makes it the perfect choice for holiday workouts at home. On the other hand, pushups are rarely a challenge if you already have a strong upper body. To properly train your chests, elevating your feet will give you a better challenge. You can easily use a variety of items to raise your feet and keep your body at a decline. An exercise ball will provide the best results. Nonetheless, you can use a sturdy chair or bench for the same. The movement for this exercise is the same as a regular pushup.
3 sets of 20 reps each
The pushups of the previous exercise will certainly impact your triceps. However, to give your triceps the attention they deserve, you need to have include a few sets of bench dips. In this exercise, no part of your body will be in touch with the floor. As such, it makes the workout more effective and useful. When performing the movements, ensure that your upper body maintains a strict upright position. Do not let yourself lean forward while lowering into the dip position. For each set, you should aim for a minimum of 20 reps before resting for a while. Go ahead and refill on some muscle building supplements before tackling this workout or the next one.
3 sets of up to 15 reps each
After triceps, it is time to move on to the abs. Lying leg raises tend to be more effective at working abs compared to the traditionally crunches. Moreover, they will put the lower ab muscles through the ringer. Most people tend to find it difficult to work those muscles out, making this workout an excellent choice. While performing this exercise, it is essential to ensure that the back is pressed flat on the bench. This will prevent the development of lower back pain. Avoid placing any pressure via the hands. If you do so, you will reduce the tension faced by the ab muscles which reduce the impact of the exercise and its results.
2 sets of 10 reps each for each arm
To complete the workout session, you need an exercise that targets the biceps and back. That is exactly what this dumbbell row does. Make sure that you choose the weight of the dumbbells correctly so that the workout is challenging and rewarding enough. Form is critical for this workout. When you are performing it, your focus should only be on squeezing from the shoulder blade of the arm. That will put the tension on the back, giving it a good workout. Don’t let momentum help in the execution of the lift as it will reduce the results. Your aim should be to maintain your back position throughout this exercise. You must not allow the working arm to lift higher than the other arm.
When performing this movement focus strictly on thinking of squeezing from the working arm's shoulder blade to put as much focus on the back as possible.
Additionally, watch that you don't allow momentum to help you execute the lift; you should maintain the same back position throughout the whole exercise, not allowing the working side to lift up much higher than the supportive arm. Complete ten reps and then switch sides for a second set.
So be sure you keep these exercises in mind this coming holiday season. Getting outside for a walk, jog or run, is also a good way to kill appetite and burn off a few extra calories so that you can indulge a bit more without seeing the consequences later on.
When you go in with a plan, the chances you proceed to carry it out will be much higher than if you just try to wing it for the few days you are away from your standard gym.
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