Here's how to get the extra holiday weight off - KCBD NewsChannel 11 Lubbock

Here's how to get the extra holiday weight off

By Christie Post - email

LUBBOCK, TX (KCBD) –The average person eats about 4,000 calories in one Thanksgiving meal. That's almost more than double some people eat in one day.

"There is maybe 230 calories in a piece of pumpkin pie. Well that might take an hour of walking to get rid of that and 35 minutes of biking," said Richard Grubbs, the master trainer at Freedom Fitness.

Some think Thanksgiving is one day of the year you get a free pass to eat whatever you want. But if you aren't careful, the holidays are a great opportunity to pack on the weight. "If you eat an excess of food, no matter what you do it's going to be stored as fat," said Grubbs.

Instead of worrying about overstuffing experts said it is ok, as long as you start your exercise program now and continue through the holiday season. "It's not going to be the one day that causing all the weight gain, it's going to be the days leading up to it and the days after," said Grubbs.

Well no need to stay in those elastic pants this Thanksgiving. After carving turkeys and eating any food lover's dream, you can carve those abs. A trainer at Freedom Fitness said the easiest way to fight off the holiday bulge is to get moving.

"30 to 40 minutes a day is the time it take to really train their body to do more what they do in their cardio when they're not doing cardio anymore and again that's the big goal," said Grubbs.

Dozens of Lubbockites already started their exercise program Thursday at the only gym, Freedom Fitness, open on Thanksgiving.

Here are three work outs Grubbs suggests any one can do in the gym or at home:

Cardio – walk, run, bike or elliptical, jumping jacks or running in place for 30 to 40 minutes a day. "The reasons I like the elliptical more, is we're using arms working the upper body as well as lower body. Don't get on these machines and go the same pace the whole time. Change your strides per minute, change your pace by doing a jog, bumping up the level to add resistance to the wheel, you can push and pull a little harder and go faster for a minute. Going a little more aggressive, increasing the upper and lower body as well is going to increase your calorie burn," said Grubbs.

Compound Movements – do three sets of multiple free weight movements. For instance, doing squats combined with an Arnold press. "For one compound motion exercise anyone can do at home, bring two free weights up to your shoulder level. What you want to then is squat down keeping your back from bending forward. Continue the squat through your legs and do an Arnold press or a shoulder press with the upper body in one motion at the top," said Grubbs.

Body Weight Exercises – do three to five sets of push ups, sit ups or squats "A lot of people are going to be thinking at home, I don't have the gym or don't have the time. Some of the real basics you can do is a push up. However, you don't want to lock out at the top and take a rest. Just bend and keep the muscle engaged," said Grubbs.

If you work out using exercises like the ones above, experts said the weight gain nightmare can be turned around, simply by starting now throughout the holidays. "Doing consistent cardio and adding the compound exercises is going to be the easiest and quickest way of fighting those holiday calories and fighting those extra pounds you can get," said Grubbs.

And exercising alone makes you happy, just like the comfort food favorites. "We want to work out in such a way where we are increasing endorphins that you're getting throughout the day that's going to keep you more energetic with all your shopping and cooking. It's going to keep you from wanting and eating when you're not hungry," said Grubbs.

If you would like more information on getting a personal trainer to learn more exercises contact Richard Grubbs, the master trainer at Freedom Fitness at 806-853-7838.

Copyright 2010 KCBD. All rights reserved.

Powered by Frankly