Just because you’re going to binge on turkey doesn’t mean you have to
end up looking like a butterball.
On Thanksgiving, the average meal will contain at least 2,000 calories
— and basic biology dictates that every calorie that comes in must either be
burned or stored (we’re looking at you, thighs).
But don’t cry in your eggnog — a targeted workout on Friday can turn
your indulgences into just a fond memory.
“Don’t beat yourself up with regrets,” says medical expert David
Zulberg, author of “The 5 Skinny Habits.” “Just get up and actually do some
exercise.”
If you don’t have Zulberg’s book, don’t worry. The gobbling gourmands
at the Daily News called nutritionist Elle Penner and Barry’s Bootcamp master
trainer Natalie Raitano to devise the perfect at-home fat-burner program for
The Day After.
One caveat: To burn off the following 1,636 calories, be prepared for a
two-hour-and-29- minute workout (more, if you like that pecan pie à la mode):
The dish : White meat turkey (3 ounces) and cranberry sauce (1 tablespoon)
The fix : Raitano
customized a version of “towel cardio.” First, get into a plank position with a
small towel under the balls of your feet. Slide your feet, with the towel,
toward your right elbow, as your rear end raises in the air. Return to plank
position and do the same thing on the other side. Repeat for 60 seconds, then
come up to stand and do jumping jacks for 60 seconds. Alternate.
Time
: 18 minutes
---
The dish : Stuffing with sausage (1 cup)
The damage : 334 calories
The fix : Pick up a large soup pot, gripping with both hands. Raise the pot
over one shoulder, and bring it down to the opposite hip in a quick motion.
Next, hold the pot out in front of you and do wide-legged squats. Finally,
continue the squats and lift the pot above your head each time you come up.
Time
: 25 minutes
The dish
: Mashed sweet potatoes (1 cup)
Kathy
Kmonicek/Kathy Kmonicek Raitano uses a water jug too.
The damage : 257 calories
The fix
: Grab a full, 3-liter jug of water. Holding the jug in front of a few inches
away from your chest, do sumo squats with a wide-leg stance for 60 seconds.
Then, come into a lunge with the left leg forward, hold the jug
straight out in front of you with your right hand, and bring your right
knee into your chest as you pull the jug toward your chest into a standing
crunch. Repeat on each side for 60 seconds. Alternate between the sumo squats
and standing crunches at 60-second intervals.
Time
: 18 minutes
---
The dish : Gravy (1 tablespoon)
The damage : 12 calories
The fix : Get into plank position, palms down, and put a large book under one
hand. Move the book in steady circles while holding the plank. Switch sides
every 60 seconds.
Time
: 8 minutes
---
The dish : Eggnog (1 cup)
The damage : 343 calories
The fix : This is a fun one with tons of cardio, considering the high fat
content. Do all the exercises in 60-second reps. Start with jumping jacks. Then
do standard squats. Then do “football feet,” running in place very quickly
while bent at the waist at a 45-degree angle. Then do push-ups, and finally, do
bicycle crunches, bringing each knee in with the alternate elbow repeatedly.
Time
: 35 minutes
---
The dish : Pecan pie (1 slice)
The damage : 503 calories
The fix: The tastiest treat on the menu merits the most annoying workout:
burpees. A burpee is like exercise concentrate: From a standing position, squat
with your hands on the ground, kick your feet back to a plank position, do a
push-up, then jump up from the squat position. To burn that pie, start with
five minutes of combat burpees: the standard burpee, from push-up to jump-up,
with two cross punches. Next, do five minutes of air squats: a regular squat
with a jump up each time. Then it’s time for three minutes of lunges. Alternate
between the three exercises.
Time:
45 minutes
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