Training During The Holidays: Minimize Your Time In The Gym!

The holidays are approaching, Thanksgiving leading the way with Christmas and New Years closely behind. Here is a training program that is made just for this time of year. Try it out!


Abbreviated Bodybuilding Training During The Holidays

For the purpose of continued muscle growth and fat loss over the holidays, I have used the principles of cycling that I always preach about in order to create a routine that will keep the muscle growth/fat loss process going during the next few months with minimum visits to the gym.

While it is a low volume/abbreviated bodybuilding routine, it is by no means an easy one.


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Author, Hugo Rivera.


Loading Phase


-> Week 1:


-> Week 2:


-> Week 3:


Growth Phase


-> Weeks 4-6:


Active Recovery Phase


-> After Week 6:

    Two full-body workouts a week; a routine similar to the Growth Phase (above) performed only on Mondays and Thursdays with two sets per exercise, each set consisting of 13-15 repetitions.

    Also, do 20-30 minutes of cardio, first thing in the morning on the days off (Tuesdays/Thursdays/Saturdays). Sunday is the total day of rest.


Holiday Supplement Recommendation Summary


-> Good Supplements To Take Prior To A Cheat Meal Period:

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-> Additional Basic Supplements:


Holiday Dieting For Non-Cheat Days


-> Sample Bodybuilding Diet For Men:

    Meal 1 (7 AM)

    • 1 cup of dry oats mixed with water
    • 1 cup of egg beaters

    Meal 2 (9 AM)

    Meal 3 (12 Noon)

    • 1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
    • 2 cups of green beans, broccoli or any other desired vegetable
    • 6-8 ounces of chicken, turkey, or lean fish

    Meal 4 (3 PM)

    Meal 5 (6 PM)

    • 1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
    • 2 cups of green beans, broccoli or any other desired vegetable
    • 6-8 ounces of chicken, turkey, or lean fish

    Meal 6 (8 PM)


-> Sample Bodybuilding Diet For Women:

    Meal 1 (7 AM)

    • 1/2 cup of dry oats mixed with water
    • 1/2 cup of egg beaters

    Meal 2 (9 AM)

    Meal 3 (12 Noon)

    • 1/2 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
    • 2 cups of green beans, broccoli or any other desired vegetable
    • 6 ounces of chicken, turkey, or lean fish

    Meal 4 (3 PM)

    Meal 5 (6 PM)

    • 1/2 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
    • 2 cups of green beans, broccoli or any other desired vegetable
    • 6 ounces of chicken, turkey, or lean fish

    Meal 6 (8 PM)

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Conclusion

The longest routine is the one from week three. It lasts around 75 minutes. It is exhausting as well. Try it out and provided that you follow a good diet along with it just limiting yourself to cheat meals on Thanksgiving day, Christmas day and New Years Eve, you should avoid the catastrophic effects that the holidays leave behind in moat people. As a matter of fact, you should look better!

Best of Health and Happy Holidays!

About The Author:

    Hugo Rivera is an ISSA Certified Fitness Trainer and best-selling fitness author of over 8 books on bodybuilding, weight loss and fitness, including "The Body Sculpting Bible for Men", "The Body Sculpting Bible for Women", "The Hardgainer's Bodybuilding Handbook", and his successful, self published e-book system, "Body Re-Engineering". You can visit Hugo Rivera at www.bodybuilding.about.com, www.HRFit.net, and his new site www.losefatandgainmuscle.com.