I get it — you want to have a good time and enjoy the weekend but how do you do it without coming out looking like a blowfish version of what you were when you went in.
I am all for being healthy and feeling great but I am also all about enjoying your life with people that you care about — this is something I make sure all of my coaching clients understand.
If you’re in a relationship maybe you’re going to the beach with your significant other — if your single you’ll most likely spend the weekend on an epic quest to get laid.
Both sound like a great time.
Lets set some ground rules for controlling the damage that is about to occur and of course for ‘being great’.
Mentally preparing for what is coming
I am sure you have heard the saying ‘Proper Planning Prevents Poor Performance’ right?
Well I like to do things a little different (because my mom says I’m special) so we are changing this to…
“Proper Planning Prevents a Piss Poor Physique”
Your battle plan is key to managing the overall damage during weekend and make sure it is kept to a minimum.
Don’t destroy all of your #gainzzz that you worked so hard far all week — not even your worst enemy would wish this upon you.
Make a Budget
Make a plan of how much of a calorie surplus you are willing to allow.
Even for those of you who count macro’s or calories I don’t recommend setting a specific calorie goal but rather just a rough a idea by using a scale similar to this high tech one I have created for you (just like my hi-tech warmup scale found HERE this also took lots of rocket scientists to make):
The closer you move to the right of the scale towards ‘why did I do this’, the further you are moving away from your goals…and learning how to spell and because you are in a food coma or belligerently drunk.
**Keep in mind if you are getting ready for an event (photoshoot, wedding, etc) take a look at how far the event is.
The closer the event the less you want to overshoot and veer off track. This is where some sacrifices come into play.**
Think of this day as a short ‘break’ from your diet.
Science has shown people who set extremely rigid rules and restrictions when dieting often fail.
Enjoy the moment and realize you are better off overshooting your calorie goals one day rather than every day. With my nutrition clients I do everything in my power to help them understand it is important to forget and get right back on track immediately.
This prevents emotional eating.
Go With the Flow
Just because you roughly estimated how much of a surplus you were going to allow, this does not mean you HAVE TO eat that much.
If you aren’t hungry DO NOT force feed yourself.
To drink or not to drink — that is the question
Make the conscious decision whether you want to eat the majority of your calories or drink them — personally I enjoy eating them more.
If you decide to drink a majority of your calories you should be more reserved on your food choices and vice versa.
Pay Attention to Food Cues
These influence food choices on a regular basis and can be good or bad.
Important food cues include:
- Noticing when others finish eating
- An empty plate which previously had food on it
- Dirty dishes
- Food scraps
It is common for people to rely on visual cues to stop eating rather than the actual feeling of being full.
Food cues to help you from overeating:
- Use a different glass for each drink (i.e. water glass, wine glass, soda glass, etc.)
- Finish all the food on your plate before going for seconds and finish all the liquid in a drink before refilling
- Use a new plate if you go up for seconds
- Leave your dirty dishes in sight and with any scraps of food or wrappers you may have (i.e. excess fat on steak, chicken bones, etc.)
- this is a deal breaker and one of my favorites that I use with some of my nutrition coaching clients.
Prep Healthier Options
Limit the choices
When there are more food choices available you are pretty much guaranteed to eat more.
There is research that shows giving people the idea that there is more food and more variety can make them eat up to 43% more, even if there really isn’t more food (#science).
How crazy is that!
If you are hosting an event make healthier food options and limit the amount of options — this subconsciously forces people to make more education food choices.
‘Food Pushers’ suck
Let’s face it, these people suck…like for real
For some reason unknown to mankind, these people feel the need to try and talk or guilt you into eating types or amounts of food/drinks you just don’t want.
A) Because they didn’t get hugged enough as a child?
B) They are insecure about the poor lifestyle choices and don’t want to see you making smarter decisions about what you eat because it makes them feel bad about themselves?
I’m going to choose ‘Option B’ 9/10.
If you do not want what the food pusher is ‘pushing’, stand your ground and politely decline.
OR you can say…
But really there is no need to get upset or get into an in depth about why or debate them…
Just tell them you don’t want it.
I have my coaching clients eliminate negative influences in their lives that put this sort of pressure on them but around holidays it can sometimes be overwhelming.
Don’t fall for it.
Get Your Ass Moving
Lift something/throw something/carry something/pull something/push something/run somewhere…
Just do some type of physical activity that is:
Up the intensity
Get in there and get some work done — have fun, lift some heavy weights but get after it and push the pace.
You should always be trying to get better by practicing progressive overload
Do something better than you did it the day before –> do this every single day of your life = SUCCESS
Do more volume
Bump it up a notch and do more work that you typically do — you should have plenty of fuel in the tank.
If you’re a dude looking to get jacked like ‘Swolebraham Lincoln’ do some extra bodybuilding work on your lagging body parts.
If you’re a chick who wants a J-Lo booty do some extra hip thrusts until you walk away with that penguin waddle.
Not only are you helping create an environment to better absorb and use nutrients to support muscle growth but you also get to show off your sweet pump to everybody and make them jealous.
Use a finisher
Finishers are bouts of high intensity and short duration movements which help boost your anabolic hormone levels (#gainzzz)
Typically used at the end of a strength training workout in place of long duration steady state cardio, last 5-10 minutes.
This is where we get that heart rate jacked up.
Here are two examples of some badass circuit finishers:
‘I Wanna Go Fast’
- Hill sprint 20-30 yards — 30 seconds rest
- Squat jump x6 — walk backwards downhill as rest
- Broad jumps up hill — 30 seconds rest
- Pushup x 10 — walk backwards downhill as rest 60-90 seconds rest at bottom
Perform all the exercises back to back resting as prescribed. Complete as many rounds as possible in 10 minutes
- Jump rope x 40 turns — no rest
- Prisoner squat x30 — no rest
- Kettlebell swing x20 — no rest
- Med ball slam x10 — no rest
Perform all exercises back to back with no rest. Rest 60-90 seconds after excise D — perform 3-4 rounds
Wait! What about during and after the weekend?
Don’t worry I got you!
So you know what to do to prep going into the weekend but what about during the weekend and post Labor Day shenanigans?
I told you don’t worry, I got you covered.
All you have to do is go to the bottom of this page and put in your NAME and EMAIL and you will receive your FREE copy of my special report
‘Damage Control for Special Occasions’.
It is a complete guide for learning how to manage fat gain during special events — with this weekend being Labor Day and all I don’t think you could make a better decision…besides having a shot of Tequila for me 🙂
I hope you have an amazing weekend
Lets be great.
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