Q:

Tweet

How can I stay lean during the festive binge period?

To beat the year-end bulge, stick to these principles: Keep your programme “high volume” – about 40 sets per training session (if you do 8 exercises, you’ll need about 5 sets each). Use a moderate to high rep range of 10-12 reps. Use compound movements like dips, chin-ups and squats. Alternate between two exercises that focus on different muscle groups. Use a moderate lowering tempo (about 3 seconds) and a fast lifting tempo. Rest for no more than 45 seconds. Drink and eat responsibly. Choose wine, which is antioxidant-rich, over liquors and drink moderately. Getting drunk lowers your testosterone for five days. Have a small meal before heading for a party so you won’t arrive hungry. Start with meat, which is slower to digest and prevents your body from getting a fat-storing insulin spike.