When having a big dinner I feel it is our nature to over eat and indulge especially in social environments. Therefore its important that we do not deprive ourselves of feasts of food and alcohol, of course they should be kept in moderation but there is a key to working them into your life.
When we work out our body adapts in several different ways firstly your insulin sensitivity increases this basically means that your body will shuttle energy (food) into your muscles for recovery rather than into fat cells. This improved sensitivity lasts for up to 15 hours so rest assured your morning workout will still be having an effect come dinner time.
If you do resistance work (training with weights) your body will have a reason to put those extra calories to good use. An intense resistance session like that seen in a circuit style weights workout will break down muscle making it want to grow back bigger and stronger making it even more likely your food will go to good use.
So what can we learn from this?
If your going to go and have a huge meal or socialize with friends and family don’t be the dude who sits their and turns down the pasta in favor of a chicken salad, don’t be they guy who doesn’t want that extra bud light. Just earn it! I am not talking about bingeing every-night but when I do I earn my food/drink and I indulge.
You can go about this is two different ways firstly my favorite way is to-do a hardcore workout before dinner. This will usually happen around 4-5 in the evening if I am scheduled to have dinner at 7-8PM. This workout can be done anywhere all you need is a pair of running shoes and some time;
- Get a good mix or playlist pumping on your iPod and hit the road and run for 30-40 minutes
- In this time aim for 100-200 reps depending on fitness level of a mix of a mix of Push-ups/Squats/Dips/Pull-ups/Lunges/Sprints (Count 100m sprints as 5 reps)
- Enjoy it play around and get endorphins pumping keep telling yourself to earn that dinner!
- Have a cold shower eat some fruit/nuts if hungry and head out to socialize and have fun.
- I will usually do some fasted cardio or prolong a IF session the next morning if I have time which is nice to cleanse the system.
Doing this will not only allow you to burn up your food it will also release feel good hormones making your more sociable.
If you aren’t lucky enough to have the time to exercise before the dinner make sure you have done an intense workout within the last 15 hours, ideally have your muscles slightly sore so you know the food is going to good use.
I am not advocating a bad diet, but I realize we have lives to live and from time to time feel like eating whatever we want, just kicking back and forgetting about eating like a caveman. You will probably find that after your splurge you have more dedication to eat well anyway so it will benefit you in the long run, as well keeping you sane.