Your 10 Minute Holiday Workout
February 11, 2009
Holidays bring along a lot of festivities, love, joy and fat. That is true. People tend to put on several pounds during holidays alone. Therefore, you need to be careful and protective of the muscles you have made during the year. You do not want your body to enter a catabolic state wherein your muscles will start reducing.
Get your routine right
It is true that you will not get enough time during the holiday season to hit the gym every alternate day. However, you can keep your muscles and even possibly add some by hitting the gym only once a week. Keeping to this routine, you will not only maintain your hard worked muscles, but you will also be able to enjoy fully in the holidays.
All you need to do is lift extremely heavy weights, so heavy that you can’t lift them for more than 5 seconds. This way your body will be able to keep out of the catabolic state until you get back to your usual routine. You will need to focus on large muscle groups like the legs, back, chest and shoulders.
Legs
For a leg press, use double the weight you normally press and triple of what you would generally squat. Sit in the leg press in a way that that your legs are no more than 2-3 inches of full extension. Now press the sled up and try holding it for 5 seconds without locking out so that your legs will be forced to work.
Back
You can work the large muscles that are on your upper back using a lat pulldown. This pulldown bar should be at the end of your reach. Here also go for the double of your normal weight. With an overhand grip, pull the bar down 2-3 inches and hold it motionless.
Chest
For the chest, use a Smith machine or barbell. The bar should be within 2-3 inches of your fully extended reach. Use a wide grip to push the bar in the upward direction and over the pins. Hold for 5 seconds. Do this with double the weight.
Shoulders
Do this on a shoulder press with a power rack or Smith machine. When you are standing the bar should be a few inches lower than the full overhead reach, if you are too tall then do it sitting.
Again, use double the usual weight and use a shoulder width stance along with a wide grip on the bar, push the weight up and hold motionless for 5 seconds.
Keep a note of the weight you used in each of the exercises and repeat the same exercises with the same weight over the next few weeks.
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