Christmas is rapidly approaching but you can still get the figure you want

Every year, it gets earlier. The countdown to Christmas has begun and competition for your money is heating up. But as well as the urgency to spend money, one area that requires urgent care is your health, as it’s not only the turkey that has been packing on the pounds in the run up to the festive season.

There are only six weeks left to the Christmas party and all those social gatherings that make this time of year so special. We get opportunities to see returning friends and family and we get to talk about our current successes, challenges and frustrations in our lives.

Changes

Personal Trainer in gymWe recognise changes in each other’s looks, in hair, skin and body shapes. Our aesthetic appearance can have a massive influence on how much we enjoy our holidays, as our energy, confidence and self-esteem can impact everything from our health to our choice of clothes and the places we shop.

Over half of the population is overweight, yet people don’t want to be fat loss in Dublin and don’t like the sight of fat people: they come at the bottom of the sexual attractiveness scale, according to a research study done at the University Of Washington.

One of the problems with obesity is that many people put off doing anything about it and so procrastination becomes opportunity’s assassin. You may delay, but time will not and at this moment, time is ticking towards Christmas.

Six weeks is enough to make a serious dent in your body’s fat deposits, but if you want to make an easy job seem mighty hard, just keep putting off doing it.

‘Tomorrow’ is often the busiest day of the week and as the clock ticks closer to lift-off, marketers use their ammunition to attack your insecurities with offers to heal your pain. Weight-loss articles paint a rosy picture about how easy it is to lose unwanted extra pounds. They suck you in with claims like ‘Lose 10 pounds in a week’ or ‘Fit into a size eight by Christmas’.

Most women know there is no quick fix but buy the magazines anyway because hope springs eternal. We are being brainwashed into thinking that we can get success without work.

If time is a problem, you need to put yourself first and get your training done before work so it is not sacrificed if you have to stay late. There is the option of hiring a trainer to set you a specific training programme, which will help you attain your goals quicker, increase your accountability, keep you focused and get you training on set days.

Muscle

If your goal is fat loss, you need to step away from the often advocated reduced-calorie diet and aerobic exercise methods. Studies published in the journal Metabolism (1996) and in the Journal of American College Nutrition (1999) show it will result in the loss of fat-burning muscle.

It takes 50 calories to maintain 1lb of active muscle per day so 10lbs of muscle kept active for seven days is equal to 3,500 calories, which will burn off 1lb of fat per week. In other words, you don’t want to lose this muscle.

If you have 30 minutes to exercise and you are looking at a treadmill instead of the circuit-training section you must realise that studies show that more calories are burned after resistance training than aerobic training.

If you have enough time to combine interval training with resistance training you will increase the EPOC (excess post-exercise oxygen consumption) dramatically. EPOC means that you will burn most of the calories after training, therefore increasing the amount of calories you burn during the week.

By manipulating the variables in training, from repetitions, sets, speed of the exercise or rest periods between exercises or sprints, you can continue to progress.

The science of training is only important if you decide to take action. Leonardo Da Vinci said that iron rusts from disuse, water loses its purity from stagnation, and inaction saps the vigour from our mind. If you want to change your body shape before Christmas, take action and make it a Christmas to remember.

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