How to stay fit during Christmas?
Written by Kevin
Staying fit during Christmas is something every gym-invested person is troubled with, especially during these uncertain times. Questions race through the mind such as: How do I stay lean? What should I buy for my home gym? Can I eat what I want without getting extremely bulky? In this article I would like to cover the most worthwhile gifts for a home gym for your loved ones with an additional low calorie shortbread recipe!
The doorway pull-up bar
Compound movements are very important for muscle growth by activating multiple muscles at the same time. One of the most important compound exercises are pull-ups, and their many variations. Usually pull-up bars are available in calisthenics/workout parks or the standard gym but during the pandemic and winter time these pull-up bars are unavailable. The doorway pull-up is a great investment for various reasons, including not having to go to the gym on days when you are in a couch potato mood! Pull-ups are some of the best exercises for the pulling muscle groups such as back and biceps. The price of this product starts around 499 CZK (€19.46)
Photo: How To Train Back, Biceps & Abs at Home, youtube.com
Dumbbells and a barbell
Of course, it wouldn't be a home gym without a pair of dumbbells and a barbell. Dumbbells are great at isolating any muscle group. And then there is the barbell which is useful for isolation and compound movements such as the deadlift or barbell squat, bicep curl and the shoulder press. The price of this product starts around 820 CZK (31.98€).
Photo: SEDCO činky nakládací spojovací SEDCO AERO, mall.cz
The most useful item for its utility, resistance bands help with pull-ups by being helpful for beginner progression and help with a few muscle groups, e.g. biceps, legs and chest. One of its primary pros is that you can take it anywhere you want without it weighing you down. The price of the resistance band varies on the resistance it provides.
Photo: Should I use resistance bands for pull-ups, moefit.com
Low-calorie shortbread recipe
And last but not least let's reveal the recipe! This recipe is for forty biscuits with a preparation time of 15 minutes and cooking time of 12 minutes. The calories per piece is 31.4 kcal.
250g plain flour, 2 teaspoons of ground cinnamon, 175g butter, 2 teaspoons of icing sugar, 75g caster sugar, 2 teaspoons of water, 1 teaspoon of orange peel
Place the butter and flour into a bowl and rub together until the mixture resembles fine breadcrumbs. Stir in the rest of the ingredients along with 2 tsp of cold water and combine to form a ball. Roll out onto a lightly floured surface to a thickness of 2.5mm. Using a 4cm star cutter, cut out approximately 40 stars. Place the stars onto baking sheets and bake for 10-12 minutes until golden. Mix together the cinnamon and icing sugar and lightly dust over the biscuits.
(Photo: Christmas Shortbread Stars, www.weight loss resources.co.uk
youtube.com, “How to Train Back,Biceps & Abs at Home (BODYWEIGHT ONLY
mall.cz, “SEDCO činky nakládací spojovací SEDCO AERO”
moefit.com, ”Should I use resistance bands for pull-ups?”
“Christmas Shortbread Stars”