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Kenneth Lo

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#AskKenneth | How To Stay Lean During Christmas

First of all, I would like to define what is "Lean".

Lean means low body fat percentage and high muscle mass.

If you are not lean, you cannot stay lean anyway.

Don't be frustrated if you are lean, because Summer bodies are made in the winter. It's time to train hard!

Sorry, there’s no off-season when you’re serious about being a winner.” - Tim Grover

In December, everyone literally will eat more than previous months. They don't need to show their abs on the beach.

Here are my recommendations for all of you if you eat more, please train more frequently.

Recommendation 1

Train with high frequency.

You cannot skip the training sessions if you eat more.

If you are used to train x3 sessions a week, you can train 5 sessions a week.

Recommendation 2

Do more long distance cardio.

About 45-60 mins cardio is suggested.

Either Running or inclinded walking.

Recommendation 3

Walk more steps around 20,000+ steps per day if you cannot go to the gym to train.

Honestly, I don't expect you can lose more body fat during the Christmas and the New Year holiday. It's impossible. If you can stay the same body fat and shape after the holiday. You win it. Your goal is to "cut loss."

Recommendation 4

I don't think you will count your macros and write food diary during the Christmas. Just forget it.

However, please drink 1L water first before putting food into your mouth, and eat the protein and vegetables first, then you can eat your carbs.

Here is my coaching experience, some trainees ate crazy in December and January. They gained 2-3kg bodyweight. Then they took 2 months to get back the pre-holiday bodyweight. It means they lost total 4 months.

Here is the Holiday Program.

You are going to train full-body in a session.

A1. Back Squat 4 sets x 10 reps, tempo 4010

A2. Pull-ups/ Chin-ups 4 sets x 8-10 reps, tempo 4010

Back Squat


B1. DB Split Squat 4 sets x 10 reps each, tempo 3110

B2. Lat Pull Down 4 sets x 10 reps, tempo 2012

Lat Pull Down

C1. Lying Leg Curl 3 sets x 12 reps, tempo 3011

C2. Seated DB Overhead Press 3 sets x 10 reps, tempo 3010

Seated DB Overhead Press

D1. Leg Press 3 sets x 20 reps, tempo 2010

D2. Facepull 3 sets x 15 reps, tempo 3011


Enjoy the training!

Hopefully, you don't get FAT after Christmas.

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