2 Useful Tips for Staying On Track Through the Holiday Season

Be aware of these 2 useful tips for staying on track through the holiday season.

The post-holiday return home acts as a reset button, grounding us in the familiarity of routine and prompting a renewed commitment to a healthy lifestyle. While the comforts of home provide a sense of stability, the impending weeks following a holiday often come with their own set of challenges. Holiday travel, work-related trips, and the abundance of festive gatherings laden with tempting treats can easily throw a wrench into established routines.

These disruptions pose a significant risk to the consistency of our training regimens and can potentially trigger a slowdown in metabolism. It becomes crucial, then, to approach this period with thoughtful consideration and a strategic mindset to safeguard the progress made during regular training and nutrition routines.

The allure of holiday festivities and the indulgence in tempting treats may momentarily derail the dedication to a healthy lifestyle. Balancing the desire for celebration with the commitment to maintaining wellness becomes a delicate task. Recognizing the potential pitfalls of this season, including the impact of travel and irregular schedules, is the first step toward mitigating their effects. By acknowledging these challenges and proactively addressing them, individuals can fortify their commitment to health, ensuring that the positive habits cultivated prior to the holiday remain intact.

In this guide, we aim to provide practical insights and strategies to navigate the unique challenges that the holiday season brings. By focusing on two essential aspects—maintaining muscle mass and supporting metabolism—we aim to equip individuals with the tools necessary to navigate the holiday season successfully.

The information for this article is based on a video shared by Marcus Filly. Marcus Filly is the creator, founder, and CEO of Functional Bodybuilding. He is a six-time CrossFit Games athlete (2016, 12th fittest) with decades of experience coaching and designing individual and group training programs.

These strategies are not about restriction but rather about making intentional choices that allow for celebration while safeguarding the hard-earned progress in fitness and well-being. Through thoughtful planning and a commitment to these principles, individuals can not only survive the holiday season but emerge from it with a sense of accomplishment and readiness to tackle the new year with renewed vigour.

Check out below Filly’s 2 useful tips for staying on track through the holiday season.

Read More: Exercise Superior than Medicine to Manage Depression, Study Finds

2 Useful Tips for Staying On Track Through the Holiday Season

1. Training with Purpose: While the next two months may not be the ideal time to set new fitness records, maintaining muscle and preventing metabolic slowdown is crucial. Training less frequently is acceptable, but intensity is non-negotiable. Adhering to the 2 by 2 rule—training each major body area at least twice a week with an effort of 8 out of 10 for two sets per area—provides sufficient maintenance. Consistent full-body weight training across 2 to 3 days per week can effectively preserve muscle mass. Even during the holiday season, prioritize training to keep your metabolic engine running efficiently.
2. Training Intensely and Safely: The holiday season brings added stress, making it imperative to train hard but safely. Increased vulnerability to injuries can result from factors like longer nights, travel, and overeating. Designing a workout plan that safely expresses intensity is key. A carefully crafted warm-up, limited strength work on the clock, back-off peak intensity sets, interval-style conditioning, and small muscle group failure finishers contribute to a well-rounded and safe training regimen. By approaching intensity with safety in mind, you can stack successful sessions and maintain a consistent workout routine even during the holiday hustle.

5 Methods of Progressive Overload to Force Muscle Growth

7 Ways to Look More Muscular

Navigating the holiday season requires a mindful approach that harmonizes the joy of festive indulgence with a strategic commitment to fitness. It’s a time of celebration, social gatherings, and delectable treats, but it’s equally crucial to strike a balance that promotes well-being.

By adhering to these principles—prioritizing muscle maintenance and training with a focused yet safe approach—you not only navigate the holiday season successfully but also minimize the risk of weight gain. Stepping into the new year, you’ll feel not only energized but also accomplished, having maintained a commitment to your health and well-being. For a practical demonstration of these principles in action, check the description below for a full workout example that applies these strategies to keep you on track during the festive season.

Watch the video below to hear Filly himself explain these 2 useful tips for staying on track through the holiday season.

5 Reasons Why THIS is the Best Exercise for Increasing Lifespan and Fat Loss

In case you are not able to access gym equipment – either because you don’t have a garage gym, or you are travelling, or simply want to stay put through the season – there are a few bodyweight exercises you can still perform to keep your fitness level in check so that you don’t lose muscle mass and derail on your fitness journey.

Here are a few effective bodyweight exercises that you can do without the need for a gym, along with a brief guide on how to perform each one:

1. Bodyweight Squats:
   • How to: Stand with feet shoulder-width apart, chest up, and shoulders back. Lower your body by bending at the hips and knees, keeping your back straight. Ensure your knees don’t go beyond your toes. Return to the starting position by pushing through your heels.
2. Push-Ups:
   • How to: Start in a plank position with hands shoulder-width apart. Lower your body towards the ground by bending your elbows, keeping your body in a straight line. Push back up to the starting position.
3. Lunges:
   • How to: Stand with feet together, take a step forward with one foot, and lower your body until both knees are bent at a 90-degree angle. Push back to the starting position and repeat on the other leg.
4. Burpees:
   • How to: Begin in a standing position, then squat down and place your hands on the ground. Jump your feet back into a plank position, perform a push-up, jump your feet back towards your hands, and explosively jump up, reaching towards the ceiling.
5. Plank:
   • How to: Get into a push-up position, but with your weight on your forearms. Keep your body in a straight line from head to heels, engaging your core muscles. Hold for as long as possible.
6. Mountain Climbers:
   • How to: Start in a plank position. Bring one knee towards your chest, then quickly switch legs, mimicking a running motion. Keep your core engaged throughout.
7. Tricep Dips:
   • How to: Sit on the edge of a sturdy chair or bench, placing your hands next to your hips. Slide your hips off the edge and bend your elbows to lower your body. Push back up to the starting position.
8. Leg Raises:
   • How to: Lie on your back with your hands under your hips. Lift your legs off the ground, keeping them straight. Lower them back down without letting them touch the floor.
9. Jumping Jacks:
   • How to: Start with feet together and arms at your sides. Jump your feet out while raising your arms overhead, then quickly return to the starting position.
10. Wall Sit:
    • How to: Stand with your back against a wall and lower your body into a seated position, as if sitting in an invisible chair. Hold this position, ensuring your knees are directly above your ankles.

Remember to perform each exercise with proper form, and start with a number of repetitions and sets that challenge you but allow for progression over time. You can increase reps, number of sets, or even do the reps in a slower manner – these are all different ways to make a simple exercise harder and more effective to your body.

Adjust the intensity based on your fitness level, and as always, listen to your body and consult with a healthcare professional before starting any new exercise routine.

10 Best Exercises to Lose Fat At Home

How To Be More Disciplined for Life, Dieting and Training

4 Most Underrated Stretches That Give HUGE Flexibility Results

5 Fat Loss Supplements That Actually Work