- Try this AMRAP workout for a solid sweat before dinner, plus learn expert tips to avoid overeating on Thanksgiving.
As we head into the Thanksgiving holiday, we encourage you to celebrate. And by celebrate, I mean eat. Pass the turkey and gravy and chicken and greens and don’t feel guilty.
But before you pile on a plate full of mac ‘n cheese, let’s start by preparing your stomach and your body for the incoming avalanche of home-cooked calories. For the record, the average American reportedly consumes somewhere between 1,500 and 4,500 calories on Thanksgiving Day, or as much as about two full days worth your recommended daily calorie allotment.
Experts recommend going for a run on Thanksgiving morning and going for a walk after you’ve stuffed your face. But we need it’s much easier to loosen your belt, grab a beer and settle into some football. So let’s start the calorie burn early.
Dennys Lozada, an instructor at New York’s The Fhitting Room, designed a routine structured as four, 5-minute AMRAP (as many rounds as possible) workouts.
“You should approach each of these workouts as an all-out sprint, knowing you will rest after each one,” he said. “AMRAPs work for any fitness level and encourage you to push yourself to complete as many rounds as possible in a given period of time as opposed to completing a set number of exercises without a time limit.”
But before we get into the exercises, for those of us that don't look at Thanksgiving as an justified road toward gluttony, there are strategies that can help you avoid overeating, which usually results in a wicked food coma that causes you to miss the best part of the Dallas Cowboys game.
1. Eat breakfast.
Yes, this goes against all your best instincts—the ones that tell you to save all the room and calories you can for the big show. But eating before the main event is not only get your metabolism pumping in the morning—resulting in more calorie-burn—but you also won't hit the dinner table like a ravenous beast.
2. Show some restraint.
I mean, we are adults aren't we? There's nothing wrong with going into dinner with a plan. One plate. One serving of dessert. This is your chance to indulge, for sure. But if you're going to pile an apple pie, cheesecake and pumpkin pie on your plate after dinner, you might want to lower your calorie count elsewhere. I'm almost positive there will be vegetables at Thanksgiving dinner. Don't ignore them.
3. Slow Down
Savoring your food is a great way to actually enjoy all the wonderful tastes swirling around on your plate but it's also a terrific strategy for weight loss. Not paying attention to what's on your fork can lead to overeating, shoveling food into your mouth almost reflect. You're almost more likely to appreciate your food more and feeling more satisfied.
How it works: Each AMRAP workout is five minutes. Complete as many rounds and reps possible. Rest two minutes after completing each workout.
Rep Scheme: 11-24-16
Recommended Kettlebell Weight: 16-24kg
Recommended Dumbbell Weight: 17.5-30lbs
Equipment needed: 1 kettlebell and a pair of dumbbells.
Editors' Pick: If you feel like spicing these up, OnNit makes custom sculpted kettlebells of legendary creatures.
11 kettlebell goblet squats
24 kettlebell swings
16 Tuck jumps
KettleBell Goblet Squats
Rest 2 minutes
11 dumbbell hop overs with squat thrust (right side only)
24 alternating jumping lunges
16 dumbbell snatches
Dumbbell Hop overs w/ Squat Thrust
Alternating Jumping Lunges
Rest 2 minutes
11 hand release push-ups to frogger
24 dumbbell alternating reverse lunges with curl
16 renegade dumbbell rows
Hand Release Push-ups to Frogger
Dumbbell Alternating Reverse Lunges With Curl
Rest 2 minutes
16 dumbbell thrusters