So You Blew It and Ate Too Much. What Should You Do and What Should You Eat?  

By Michael Collins

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This morning I received a bunch of emails to the effect of “I blew it yesterday, what do I do?”.

 

Ok, so you over- did it yesterday because you forgot to read my blog post on tips to make sure your hard work doesn't go down the drain on Thanksgiving?

 

No sweat, here's what you do:

 

I. Save yourself the time and effort of beating yourself up over it and move on to number II

 

II. Read the rest of this article where I'll tell you how to re- balance yourself after yesterday's feast, and how to avoid falling back into the pit with your leftovers.

 

While shouldn't try to undo the damage (read why here), there are some things you can do and eat/ drink to re- balance yourself and put you in a more resourceful position to resume your journey to reaching your ambitious goals.

 

Here are some rules to follow:

 

1) Drink water and or green tea with lemon. Chances are you took in a greater amount of sodium that usual. Many people report having heartburn and bloating after taking in too much sodium. Drinking water will help you flush out the sodium and re- balance your body.

 

Lemon water

 

Or a tasty alternative...

 

 

2) Eat plenty of vegetables. Eat plenty of fibrous vegetables. Asparagus, broccoli, spinach, green leafy salads. These are full of fiber and will help clean the pipes. They are also chock full of anti- oxidants, which will help quench the free radicals caused by number 3.

 

The Healthy Veggies

 

 

 

3) Get a solid weights workout in today. Take advantage of your full glycogen stores and high blood amino acids levels from all your turkey and trimmings. Chances are you'll have a very strong workout with these factors present. You'll also get to work on those excess calories.

 

Sekou's arm workout

 

 

4) Get a cardio workout in as well. Again, take advantage of the benefits bestowed upon you from the delicious meal(s). I favor a nice high- intensity cardio workout, quick and efficient. I also suggest splitting the workouts up ie, don't do the strength training and cardio back to back. Do the weights in the morning and the cardio in late afternoon.

 

Studies have shown that splitting up your workout will provide greater calorie expenditure. Another benefit of splitting the workout up is that you'll be fresh for the cardio, instead of dragging yourself through it.

 

Great day for a sprint workout

 

5) Give Eugene's 7.5 minute workout a try. If you're in Black Friday shopping mode and intend to spend as much time as you can this weekend shopping (and not doing either of the 2 workouts above). This workout is not only ridiculously quick and efficient, it is also one of the most effective workout bangs- for- your- buck!

 

Tabata- in and out

 

 

6) Avoid starchy carbs. Listen, your glycogen stores are filled to the brim, if not overfilled already. Any “spillage” will result in increasing fat stores. Here's the better solution. Fill up on fibrous vegetables in place of the starchy carbs.

 

This way, not only are you avoiding spillage of carbohydrate, but you'll be setting up a fat burning environment. The fibrous carbs will help manage your insulin levels, where your body fat will be released into the blood stream as fuel for those workouts above!

 

Mashed

 

 

7) Toss the un- body composition- friendly leftovers or give them to people who are in need. You enjoyed what you had, and now it's time to get back on track. Taking in any more junk will only dig yourself in deeper. If you give to people who can really use it, you'll feel good about it too.

 

There are some good protein leftovers though, such as turkey..

 

 

8) Don't wait! Get back on the horse right now.  Listen, the longer you take to get back to eating properly, the harder it will be. You'll undo all your positive conditioning. not to mention, you'll have to burn off that many more calories.

 

Of course, if you're in need of a real plan that provides you with everything you need...  and gets you results! You could always get the Black Book of Secrets, written by Eugene and myself.

 

Bonus Round:

 

You know what to do with these... right?

 

Oh, Come On!

 

Hope you enjoyed the holidays. Now get back on the program and lets look great going into the New Year!

 

P.S. If you're a first time reader of MCNewsletters, sign up for our weekly newsletter below... or read more about it here.

 

 

 Michael Collins