Want to stop holiday weight gain? People start gaining weight in October and peak 10 days after Christmas, according to a study in the New England Journal of Medicine. The average weight gained in less than three months is 1.3 pounds, but it could take up to five months to lose it.
In addition to holiday fare, people have less time to make it to the gym. However, there is a five-move sequence that can counter-attack the weight gain. Developed by Sloane Davis, a personal trainer and author of the blog “Pancakes and Push Ups,” this sequence can be performed anywhere at any time.
1. Shoulder Press with Squat: Shoulder presses will shape the shoulders while the squats will tighten the core, rear end, thighs, and calves. Water bottles can be used instead of dumbbells. Do four sets of 10-12 reps.
2. Bulgarian Split Squat: (for an advanced workout, elevate the back leg on a chair or bench) This exercise will target the entire lower body. Do three sets of 12-15 reps.
3. Decline Push Ups: Advance traditional push ups by elevating the feet on a chair or bench. This workout targets the entire upper body and the core. Do three sets of 10 reps.
4. Mountain Climbers: Burn calories while working the entire body and getting the heart rate up. This is a good “bang for the buck” exercise. Do three reps of 50.
5. Bicep Curl with Reverse Lunge: Lunges target the lower body and the core and is completed with the bicep curl for a full body workout. Do four sets of 12-15 reps.
Written by Jeanette Smith
NBC News: 5 exercises you can perform anywhere, anytime
Images Courtesy of Staff Photographer Jeanette Smith