It’s that time of year again… a time for holidays, parties and lots of eating. It’s a time where the possibility for unwanted weight gain is off the charts. And, if you’re like me, you love to eat. However, this year I’m trying to avoid adding on those holiday pounds. With a little research and some added common sense, I’ve come up with some tips that should help us all.

Recent studies say that Americans typically gain 3-5 lbs from the time of Thanksgiving up until New Years Day. Other studies, such as the one according to the National Institute of Child Health and Human Development (NICHD), say that Americans gain about 1 lb during this time, only that 1 lb accumulates to several pounds over the years and lasts a lifetime. Either way you look at it, Americans are still gaining extra weight during the holidays.

If you’re one whose trying to avoid those holiday pounds, here are some tips that might help you do so;

1. Keep up with your workout routine. If your body is used to physical exercise, don’t think you can slack off for a month and pick it up again later. If you do, you’re risking everything you’ve worked for. Stick with your routine and you won’t set yourself back.
2. Be sure to stay active. The holidays bring about loads of stress, and stress can lead to physical exhaustion, unhealthy eating habits and much more. Exercising can help keep your stress levels down, and thus help you relax without resorting to other forms of coping like eating.
3. Eat normally, not abnormally. Make sure you consume the proper proportions. Don’t starve yourself one day so that you can load up on calories the next. It’s unhealthy. It will throw off your metabolism and could lead to greater weight gain in the future.
4. Don’t start a diet now. If you’re afraid your gonna gain weight because of the holidays, don’t avoid eating, just avoid overeating. Again, eat in moderation. Substitute those sugar-loaded desserts with something lighter and healthier, like fruit.
5. Double up on your cardio. If food is a factor for you, you might want to increase the length of your cardio workout. Nothing burns calories faster than endurance-related exercises. This year, run that extra mile or stay on the treadmill for an additional 20 minutes.

These tips are just a few that can help you avoid gaining those holidays pounds. Remember, it’s all about good decision making - staying active, exercising, and choosing the right foods to eat. With all of that, you’ll be able to enjoy the season.

Happy Holidays!

At the gym today I noticed some people working out that caught my attention. I realized they were forgetting a crucial step when exercising - stretching between sets - which brought me to write something about it.

Stretching between sets is key to avoiding muscle tension. It also allows your muscles to work longer and harder, maximizing muscle growth. Ever wonder why your muscles get tense after working out? It’s because you’ve just expanded them, and naturally they want to contract to their original size.

To avoid muscle tension, make sure you’re stretching between sets. I’m not talking about pulling your arm out of its socket, but stretching so that you feel a slight tug on your muscle. Stretch your muscles to let them know that you’re not done working them. Do this so they don’t become too relaxed and return to what is called - full muscle recovery - when muscles return to their full, relaxed state.

Here is an example of how to reduce muscle tension by stretching:

After completing a bench press set, stand up and raise your arms pointing outward. Sway your arms back and forth to the point where your shoulder blades touch at the middle of your back. Do this fairly quickly multiple times. Afterwards, you will notice that your pectorals (chest muscles) don’t feel as tense as they once did.

Be sure to keep stretching and moving throughout your workout. If you do, your muscles should continue to feel loose as you move from exercise to exercise. In the end, your muscles will be able to work longer and harder, ensuring you’ve gotten the most work out of them.

Most weightlifters believe that bench pressing is the quickest way to develop a muscular chest. This is true, but what if you don’t have a bench press to work with? Well, I’ve recently discovered a solution to this dilemma.

Two gyms I currently work out at don’t have a bench press; that is your standard, pulley-free, bench press. It’s tough to cope with, especially because I want develop my lower pectoral muscles. In my case or yours (if you’re in a similar situation), it becomes all about supersets - performing two or more exercises using the same muscle group and taking little to no breaks between sets.

Here is an example of chest superset I used in my workout earlier today:

1. Start with your average push-up. Use dumbells or a closed-grip form to give your shoulders more support.
2. Do a set of 20 push-ups then quickly move onto a chest fly exercise. Complete a set of 10 reps using two dumbbells of substantial weight.
3. After the second exercise take a short break no longer than a minute, then repeat the superset as necessary.

This superset worked particularly well during my chest workout, and should work for you as well. Just remember that supersets are supposed to be performed quickly, so don’t hurt yourself using too much weight. Rather, concentrate on your form instead. The only downfall when performing a superset is that your muscles may get tired more quickly. This is only because you’re working them twice as hard.

So the next time you find yourself without a bench press, try this superset instead, and you’ll still get a great chest workout.

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You might be a little confused by the name of this website, but in fact, it means exactly how it reads. That’s right… Fitness For Joes is dedicated to all of those “average Joes”. If you’re interested in becoming more physically fit and feeling better about yourself, then this website is for you.

To find out more about Fitness For Joes, please visit the About Fitness For Joes page.