Nah we are not going to tell you to avoid goodies, because well, let’s be honest, that will not help, eating goodies is all apart of the seasonal experience!

We all have that unavoidable XMAS work party, that family member that gives a big tasty box of Pot of Gold and the family dinners that have us piling food on top of food.
So how do we get around gaining copious amounts of body fat? Track and train!
Do not throw your results out the window, these principles work and if you are serious about getting lean and staying lean, portion control and calories are imperative to your success!

We will try to outline a few ways that has helped our clients and us in the past years for you all to implement this holiday season and hopefully they are of help to you!

1. Intermittent Fasting and Full Body Training.

  • Many people do this instinctively, but there are rules of course.
  • Before the event starts, eat absolutely nothing for 16-17 hours after your last meal following into the next day, abstain from any artificial sweeteners, and do not consume any liquid calories, plain coffee and tea is fine. This can be utilized as often as needed and at your convenience throughout the week. It is a tool that helps you utilize stubborn body fat and limits calories before your indulgence occurs potentially giving you more calories at your disposal at the BIG meal.
  • The other option is to just have half a cup (4oz approx.) of a cooked lean protein source once throughout the day if you find it hard to fast long periods. Grilled chicken breast, fish, pork loin, top sirloin, cottage cheese, low fat greek yogurt, turkey, turkey bites, 1 scoop of protein powder, egg whites all fit in here.
  • Perform full body circuits either at home, or the fitness club with body weight movements, machines, resistance bands, kettle bells, TRX or dumbbells for 30-60 minutes with short rest periods and high reps 12-30 rep range. Aim for 20-50 sets total per workout and make sure you pick an exercise for each muscle group, exercises that work multiple muscle groups (our metabolic training programs) are even better! This can be done either as your new program for a few weeks in December or for a few days leading up to each function depending on your goals. This will help deplete muscle glycogen levels (stored carbs) as long as you are tracking daily and or following a meal plan that has you eating 75-125 grams of carbs a day for 3-4 days before your function.
  • If you can make time during the cold weather, take the dog for a walk, or bundle up and get out doors with your mate. Snow removal is coming for us so there is a nice calorie burn right there! The average 150 pound person burns 130 calories clearing snow for 20 minutes.

2. Learn how to ball park macros at a function and track either on paper or a daily food calorie tracker.

  • Consistency here is going to be what separates you from body fat gain and also losing body fat through out the week. Refer to our articles on our site for calorie goals for fat loss. So what do we do if we have 2-3 christmas cookies throughout the day you ask?
  • Well typically what is needed here is a subtraction somewhere else in calories at another meal. Think of macronutrients as currency. You should be eating 100-130 grams of protein as an active female and 150-200 grams for an active male on average so typically I wouldn’t limit your protein consumption, but either a combination of carbs and fats, being your choice. I would use a calorie tracker if you can. But the average cookie or 4 chocolates is 100-200 calories depending on the type and size. Simply pick one that resembles the type in your tracker or cut out a serving of fruit and a starch at your next meal as a quick fix, or both meals if a few chocolates are consumed and 2 cookies. Do not sweat, it gets easier the longer you do this.

So you are at the event and anxiety goes up, (Hopefully not) “what do I do” I do not know how they prepared this…..
Now most restaurants have calories posted online, so you should be ok there.

Here is where ball parking a home cooked meal is tough…..
One option is skip the potatoes or stuffing to save calories for dessert, not a fun option but it is an option if you are really concerned about extra calories.


Here is an example of a typical meal with all the trimmings:

Garden Salad with homemade olive oil vinaigrette = 140 calories
A typical serving size of cooked potatoes or sweet potatoes the size of your fist has about 35-48 grams
Carb GramsX4 for calories =140-192
A typical serving size of cooked turkey, ham, chicken the size of a deck of cards has about 22-29 grams of protein. These contain fat as well so, especially the dark meat so,
Protein GramsX4 for calories = 88-116 calories
Fat GramsX9 3-15 grams on average = 27-135 calories
A typical serving of gravy on meat and mashed potatoes, (golfball size) and butter (2 knife full’s) on veggies = 160+120 calories
A typical stuffing serving which is the size of 2 decks of cards = 170-200 calories
1 roll with 2 tsp butter = 180
Canned Cranberries 1/4 cup = 100 calories
Slice of apple pie and 1/4 cup of vanilla ice cream ( average) = 400
Say you had 2 short bread cookies before dinner while socializing or 4 chocolates = 210

Grand Whopping average TOTAL = 1770-1953 calories! That is without beer or wine.

Yeah We know, you had other food options you may have consumed but just to give you an idea of what you may be shoving in your mouth.

So the salad had no yummy goat cheese on it and you may be able to decrease your portion sizes, skip the ice cream, eliminate the roll and butter, and so on to make room for a glass of wine etc.
Typically most averaged size women exercising 4 days a week with full body circuits could maintain body fat on 1770-1953 calories, (we have many following around 1900 and they are maintaining fat loss after a fat loss goal is achieved and a reverse diet is implemented by us) If you are a male then voila you are still in a calorie deficit and seeing further results in your fat loss venture. Why wait until January! It can be done! 
Seeing as you may be glycogen depleted and have had fasted if you can try to follow these principles your seasonal gorging may not affect your waistline after all!


Untitled design

Joe and Laura Hughes
Free Consultation

This newsletter and blog content is not a substitute for direct, personal, professional medical care and diagnosis. None of the information should be performed or otherwise used without clearance from your physician or health care provider first. The information contained within is not intended to provide specific physical or mental health advice, or any other advice whatsoever, for any individual or company and should not be relied upon in that regard. We are not medical professionals and nothing in these newsletters should be misconstrued to mean otherwise.
There may be risks associated with participating in activities mentioned for people in poor health or with pre-existing physical or mental health conditions. If you choose to participate in these risks, you do so of your own free will and accord, knowingly and voluntarily assuming all risks associated with such dietary activities. These risks may also exist for those who are currently in good health right now.
As with any exercise program you assume certain risks to your health and safety. Any form of exercise program can cause injuries. It is possible that you may become injured doing the exercises in your program, especially if they are done with poor form. Although thorough instruction is included on form for each exercise, realize that (like any other exercise program) does involve a risk of injury. If you choose to participate in these risks, you do so of your own free will and accord, knowingly and voluntarily assuming all risks associated with such exercise activities. These risks may also exist for those who are currently in good health right now.
We are not a medical doctors. Our advice whether it be on our website, in our meal plan’s, exercise program’s or via our email coaching, none of it is meant as a substitute for medical advice. You must consult your doctor before beginning ANY meal plan or exercise program, no exceptions. You are using FITNSYNC”S plans, program’s, workout’s and coaching at your own risk and FITNSYNC is not responsible for any injuries or health problems you may experience or even death as a result of using FITNSYNC
FITNSYNC is not responsible for any injuries or health problems you may experience or even death as a result of using any products or services


About the Author:

Founder of FitNSync and Fit N Flexible NCSF Certified Personal Trainer Author of "Finding Balance" 2015 Team Canada Natural Men’s Physique Competitor Published Fitness Model In Inside Fitness Magazine and Muscle Memory Magazine