Holiday Binging - How To Avoid Weight Gain

The holiday season is a time of joy and celebration. There are holiday parties, holiday dinners with family and overall, it's holiday treats galore!

It's practically inevitable that you will gain some weight during the holiday season - especially if you're not careful.

In this blog post, we'll discuss how to avoid weight gain during the holidays so that your hard-earned progress doesn't go down the drain.

How Do You Gain Weight, Actually?

Alright, if we try and get down to the core of it all with fundamental analysis, we can conclude that there is a specific reason why you gain weight...

We all know that "overeating causes weight gain." Logic then tells us that if you manage the amount of food, you can eat any food type you want. It’s the CONSISTENTLY going way above your daily needs for maintenance that will cause you to gain weight.

And though that seems to happen a lot during the holidays, one must remember that just a small percentage of the weight gained during the holidays is fat.

You also gain:

Muscle and Liver glycogen (stored carbs)
Water
Food Weight

So here’s for a mental checkpoint - Don’t stress out over a couple of pounds gained. Instead, focus on long-term habits!

Let Your Soul Loose

There is a tendency for people to fall so seriously into diets and nutrition plans that their entire perspective on food is warped.

This is exactly when one may be worried about overeating for a couple of days during the holiday.

However, if you give your soul some more food than what your body needs and you are mentally okay with that and don't feel guilt, you can, in fact...

Leverage The Binge!

Yes, that's right - Binging on food doesn't necessarily have to mean gaining a bunch of unhealthy weight.

Think of the binge as an abundance of energy, which can be used for physical activities that will stimulate the body in a good way.

In short – when your food intake is higher during the holidays, STAY ACTIVE and TRAIN INTENSELY.

Of course, this means making the time during the busy holiday season to do so. But if your health, fitness, and wellness are a priority, you can certainly find the time to get your workouts in.

If you are too stressed to think about how you’re going to fit your workouts in, you’ll have to tackle that holiday weight gain from the other side…controlling your caloric intake. This next section is for that very purpose.

Here Are Five More Tips To Control Binging

If you have a really big problem with self-control, holiday binging can truly get out of hand. Even if this is the case, there are definitive ways to manage your cravings.

Check out these tips below:

EAT SEQUENTIALLY

The human stomach was made to digest almost anything and everything. But nevertheless, the different nutrients get chemically digested in different parts of the digestive system.

For this reason, eating your nutrients sequentially in each meal may improve the feeling of satiety, as well as overall digestion and gut health.

Simply - Whatever holiday food you are eating, eat first the proteins and veggies and then move on to the starchy/sugary carb sources.

If the foods on the table mix all nutrients together, however, fear not! Just chew the food longer, as that will ease the work of your stomach as well as let your “I’m full” signals reach your brain.

EAT PLENTY OF PROTEINS AND FATS

If you want to avoid overeating, you NEED to be satiated and not think about food.

And well, that is only possible through quality proteins and fats, mainly from animal sources.

However, though animal sources do provide proteins and fats that are satiating, the most satiating food you can eat is...

POTATOES!

You may already know this. If not, you can say you heard it here first - If the holiday dinner table has potatoes to offer, don't be afraid to combine them with anything else you have on your plate.

In doing so, you will increase satiety and make it far less likely to overeat. Obviously, the closer they are to their natural state the better. Baked with a little oil, salt, and pepper is way better than an au gratin version.

To Wrap It Up

Managing your holiday eating habits doesn't have to be difficult, nor do you have to gain excess weight.

Stay active, stay mindful, and if you happen to eat more food - Use that energy

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Machines vs. Free Weights: A Comprehensive Look at Strength Training

February 10, 2025

The debate over the superiority of machines versus free weights in strength training has persisted for decades. If you’re searching for a personal trainer in Nashville to help you navigate your fitness journey, understanding the roles of both training methods is essential. Rather than viewing them as competing approaches, it's crucial to recognize how they complement each other in an effective workout program. Machines: A Controlled Environment Machines offer a structured and guided approach to resistance training, making them a staple in almost every gym. Their defining characteristic is the fixed path of motion, which stabilizes the weight and controls movement. This design simplifies strength training, making it accessible to a broad audience, including beginners and those recovering from injuries. For individuals new to personal training in Nashville TN, machines can provide a safe introduction to resistance training. They help users focus on primary muscle engagement without worrying about balance and stabilization. For example, performing a chest press on a machine allows users to isolate the pectorals and triceps without the additional challenge of stabilizing a free weight. However, the structured nature of machines can also be a limitation. Since they guide the user along a predetermined path, they may not accommodate natural joint movement, potentially leading to discomfort or reinforcing imbalances over time. Additionally, machines often bypass stabilizing muscles, which are crucial for functional strength and overall balance. Machines shine in rehabilitation settings, allowing targeted muscle engagement without overloading injured areas. They are also highly beneficial for bodybuilders focusing on muscle isolation. By eliminating the need for stabilization, machines enable lifters to apply greater intensity to specific muscle groups without compromising form. Free Weights: Freedom and Functionality Free weights—including barbells, dumbbells, and kettlebells—offer unrestricted movement in multiple planes, making them highly effective for building functional strength. This versatility makes them an excellent choice for athletes and individuals seeking fitness training in Nashville that translates to real-world activities. Unlike machines, free weights demand more from the user, engaging a broader range of muscles with every exercise. For example, a barbell squat not only strengthens the quadriceps and glutes but also recruits the core, back, and smaller stabilizing muscles to maintain proper posture and control. Free weights allow for greater flexibility in workout design, with countless variations of exercises that can be tailored to specific goals. However, this freedom comes with a steeper learning curve. Without proper guidance, improper technique can lead to injury. This is where working with personal trainers in Nashville TN can be invaluable. Free weights are particularly effective for compound lifts such as squats, deadlifts, and presses, which work multiple muscle groups simultaneously. However, they can be intimidating for beginners who struggle with form or balance. This is where combining machines and free weights strategically can be beneficial. The False Dichotomy The debate between machines and free weights often presents them as opposing choices, but the truth is they serve different purposes and can coexist within a well-rounded training program. The best approach isn’t about choosing one over the other, but about utilizing both based on individual goals, experience level, and training context. For beginners, machines build confidence and establish foundational strength. As they progress, incorporating free weights enhances balance, coordination, and functional strength. For advanced lifters, machines provide a means to isolate specific muscles after heavy compound lifts. For example, a well-structured leg workout might include barbell squats to develop overall strength and coordination, followed by machine-based leg presses to target the quadriceps with greater intensity once stabilizing muscles are fatigued. Beyond the Gym The discussion also extends beyond gym settings. Many proponents of functional fitness argue that free weights better prepare the body for everyday movements like lifting, carrying, and climbing stairs. These activities require the integration of multiple muscle groups, similar to free-weight exercises. But one thing I am steadfast in saying is that “a strong body is a functional body.” So, any form of training that has a progressive strength element to it should be viewed as “functional,” whether it be machine or free weights. Yet, not everyone trains with functional fitness as their primary goal. For bodybuilders focusing on muscle hypertrophy, machines provide an efficient way to target specific muscles without exhausting stabilizers. This makes them particularly useful for individuals working with personal trainers in Nashville who specialize in body recomposition and aesthetics. Conclusion The choice between machines and free weights isn’t about right or wrong—it’s about how each fits into a well-designed training program. Machines provide safety and simplicity, making them ideal for beginners and focused isolation work. Free weights offer versatility and what is viewed as a more functional strength development, challenging the body in ways that extend beyond the gym. Instead of viewing them as competing options, think of machines and free weights as complementary tools. A personal trainer in Nashville TN can help you develop a program that strategically integrates both, ensuring optimal results based on your fitness level, goals, and needs. By leveraging the strengths of each method, you’ll maximize muscle growth, minimize limitations, and create a sustainable training regimen for long-term success. If you’re looking for expert guidance on incorporating machines and free weights into your workout routine, consider working with personal training in Nashville TN. Contact me today to take the next step in your fitness journey !