Natural Muscle Holiday 2016 Natural Muscle | Page 15

not starting over for once , but simply picking up momentum you built throughout the holidays ? Here are some ideas to help keep ��� �� ��� �� ����� ������ ��� ������� �������
FREQUENCY
First , look at the number of training sessions and / or cardio workouts and classes you typically do in a week . For example , while doing 4-5 weight training workouts a week plus cardio sessions and a few classes thrown in may work during the rest of the year , perhaps there is just no way continue that demanding pace for the holiday season . We are only talking maybe 4-6 weeks and so changing things up could be a nice change of pace . Think about scaling down the number of workouts you do in a week . You could implement a 3 day a week split or even consider 2-3 full body workouts . This not only cuts down on the number of days you would spend training , but can also impact the length of time you need to complete a training session .
EFFICIENCY AND INTENSITY
Consider planning shorter and more focused workouts . Adjust the number of sets you do per exercise and per muscle group . Implement various intensity techniques such as drop sets , forced reps , compound sets , negatives , and supersets . These intensity builders can be used to keep your focus and work level high while cutting down on the length of time you spend in the gym . You want to get the most from your time in the gym and so the use of less sets , but added intensity is sure to deliver a great workout in more �������� ��� �� ����� The same approach can be used in terms of cardio sessions too . High Intensity Interval Training , HIIT , cardio sessions can range in duration from 4-20 minutes and provide an increased metabolism and longer fat burn period than a longer steady state cardio session or class . Add in 2- 3 HIIT sessions a week for the next month to save time and still work hard .
WORKING AT HOME
Another change to consider is workouts that can be done at home . This may apply to bodyweight workouts or even cardio workouts . Personally , I routinely do cardio workouts at home with just a jump ����� � ��� ��� �� � ���� �������� ��� ��������� ���� ���� ������� that takes me about 20 minutes or less a few times per week . Plus , there is no time wasted driving to the gym . Most sessions I �� ���� � ���� ��� �� �� ��� ������� ��� �� �� ������� � ������ of rolling out of bed and walking out into the garage . In addition to jump rope , you could do sprints up and down your street , or go for a short run through the neighborhood . You could use a video , or create a Tabata circuit with only bodyweight movements such as mountain climbers , jumping jacks , burpees , squat jumps , or running in place with high knees to name a few movements . The ���� �� �� �� �������� ��� ��������� ���� ���� ���� ��� ���� ����- ����� �������� ��� ���� �� ���� �� ����� ���� ���� ������ ����� ����� moving through the holiday season . By modifying your regular �������� ������� �� ������ �� ���� ����� ���� ����� ���� ��� �������� ��� ������ ��� ���� ���������� ���� ������ ����� ��� ���� ������� �������� ����� ����� �� ��� ���� ������ ������ ���� ����� ���� knowing you stayed on track and kept yourself accountable to your ������ ����������� ������ ���� ������ �� �� ��������
FLEXIBILITY
With the above steps taken you now have several short , yet effective workouts ready to be executed each week during the holiday season . As social events and commitments may change week �� ����� �� �� ��������� �� �� ������� �� ���� ���������� �� ���� workouts as well . While it is a great strategy to plan your workouts ahead of time so you know exactly which days and times you will train , sometimes , it is just not possible to stick to that schedule ���� ����� �� ������� ������ �� ����� ������� ���� ������� �� if you can ’ t go at night as planned , perhaps go in the morning before work that day . Find ways to adjust your training sessions as needed when other events must take priority . Make every attempt to move or reschedule your workout rather than miss it completely . However , there are times when skipping a workout completely that week may be necessary . Do not stress about it . Do your best to avoid that situation , but if it happens , move on to the next week or workout and keep moving forward . One workout will not make or ����� ���� ������ ������
As the holidays come to an end and most people are talking about how they are going to start January 1 and work off the holiday indulgences , you will be in a much better place knowing you enjoyed the same great foods and events and still are on track with ���� ��� ������ ������ ������� ���� ������ ���� �������� � ��� workout plan for yourself and again continuing to set new goals for even more progress .
BODYWEIGHT TABATA CARDIO CIRCUIT
( 20 seconds work / 10 seconds rest )
• Squat Thrusts
• Mountain Climbers
• Jump Squats
• Jumping Jacks
Do these consecutively . 1 time thru = 1 round . Complete 4 rounds or as many as possible . Aim to do more repetitions in each session to increase the intensity .
��� ����� ������� ������� ������� ����� ��� ���� ������ ������ ���� free to email me at frankgigantenaturalpro @ gmail . com . If you want some accountability and guidance through the holiday season check out my online coaching site �������������������������������� and let ’ s work closely together to keep you on track and moving forward throughout the remainder of this year .
I will be offering some coaching programs to help navigate the holidays and get a jump on the New Year ! www . NaturalMuscle . net 15