Welcome to the Christmas edition of The MuscleTalker. By now many of you will be thinking about your preparations for the festive season which probably means over-indulging, boring must-have meetings with the in-laws and spending loads of money!
In this issue of The MuscleTalker the focus is on bodybuilding during Christmas and there is a helpful article below. To accompany this Newsletter we have launched the new MuscleTalk Healthy Christmas Recipes ebook which contains lots of delicious healthy variations of traditional festive delights. The ebook is just $7.95 (approx. £5.00) and can be purchased and downloaded immediately through this link - Bodybuilding Xmas Recipes eBook
You can enjoy your food at Christmas without over-doing it too much!
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You'll have noticed that scruffy has joined the MT moderator team to help us run the Beginners, Bodybuilding Routines and Training Correctly forums. Welcome scruffy and thanks for your help!
Another addition to the board last month is the Bodybuilding Book Reviews page. Here members can read reviews written by other members on books and ebooks covering different areas of bodybuilding and related subjects of interests. Members are also encouraged to submit more reviews. You can find the Book Reviews at: Bodybuilding book reviews
*** Happy Christmas from The MuscleTalk team! ***
Informed Bodybuilding Nutrition - The essential read nutrition bible for any serious bodybuilder. See: Bodybuilding eBook
*** Bodybuilding Over The Christmas Period ***
By James Collier SRD - MuscleTalk Moderator
I am a big believer in breaks from bodybuilding every so often; we train really hard and devote our lifestyles to the sport most of the year, so why not relax a little over the Christmas period? This could mean a short break from the gym and regimental lifestyle altogether or just a more relaxed approach.
The benefits of a break are physiological and psychological. We stress our bodies so much during the year and sometimes they just need some time out to recuperate. Bodybuilding is also one of the most demanding sports mentally; we follow a tight diet, have to eat at certain times, take our supplements at set times and all this can take it out of you, especially if you already have a busy lifestyle with work and families.
A few days away from this, in my opinion, will not only do no harm but is actually beneficial. You can go back to the gym refreshed and revitalised in the New Year and all motivated to follow your eating plan again. If you have found you've had a plateau in your gains, this maybe what you need to kick start things again. If you think it's time for a break, why not make Christmas the time to do this?
However, do not stop everything altogether, remember you are a bodybuilder and you don't want to undo all the hard work. With all the different foods available, Christmas is an ideal time to have nutritional variety in your diet.
** Nutrition at Christmas
My advice for hard gainers over Christmas is to keep eating at regular intervals, as you don't want to lose that muscle mass you struggle to put on; what you eat isn't so important but take advantage of turkey and other seasonal foods.
If you're the sort who struggles to keep the fat levels down don't over indulge. Sure you can relax a bit and make your goal to maintain weight loss rather than lose more. Whilst it is fine to have some treats try to watch the portion sizes of fatty foods and don't have too much alcohol! You may find some of the recipes in the MuscleTalk Healthy Christmas Recipe ebook useful.
There are loads of festive foods which are ideal choices as part of a bodybuilding diet:
- Turkey is full of protein, have it with cranberry sauce
- Or some have roasted ham or pork instead; have some apple sauce with it!
- Have plenty of potatoes and veg with your Christmas lunch
- For lighter meals have cold meats, smoked salmon and lots of salad
- Nuts on the table are great nibbles
- Satsumas or clementines are good stocking fruits
- Older members may remember roasted chestnuts
** Training at Christmas
The opening times of your gym will probably be less over Christmas, and it will more than likely be shut altogether for a few days. Some of you will be cursing at this if you've chosen the festive period not to be one of your rest times. Just try to re-arrange your workouts onto days when the gym is open, there will be no harm in consolidating workouts somewhat as well. This may be a time to set realistic targets to accommodate hectic socialising.
Those of you who do have to watch the midsection and like to over-indulge a little too much, may want to keep up with some cardiovascular exercise. Going for a brisk walk with a partner or friend is a great way of exercising, or put on the old Christmas Hits CD and jive!!
Whenever you do exercise during the cold winter months, don't forget to keep warm. Wrap up well when you leave the gym sweaty or you'll be more prone to muscle soreness and illness.
Relax and regenerate your batteries over the holiday season, eat well and aim to maintain your previous progress. You can then return to your disciplined regimens in the New Year, feeling rejuvenated and ready to GROW!
Have a Happy Christmas!
*** Christmas Recipe - Tutti-Frutti Ice Cream ***
By James Collier - MuscleTalk Moderator
A low fat, low sugar alternative to traditional ice cream; an average portion provides about 200kcal.
Ingredients
2oz/50g raisins
2tblsp rum
2tblsp custard powder
¾pt/30ml skimmed milk
2tblsp/30ml granulated artificial sweetener
¼pt/150ml whipping cream
2oz/50g glace cherries
1oz/25g chopped mixed nuts
Method
1. Place raisins in bowl, cover with rum and leave to soak overnight
2. Blend custard powder with 2 tblsp of milk in saucepan, and whisk until over moderate heat until custard thickens
3. Remove pan from heat and add sweetener
4. Cover with damp greaseproof paper to prevent skin forming and cool
5. Lightly whip cream and carefully fold into cooled custard
6. Turn into a shallow container and freeze uncovered for 2 hours
7. Scrape mixture into a blender and mix well
8. Quarter cherries, then mix in bowl with ice cream, raisins rum and nuts
9. Return to freezing container, cover and freeze for at least 4 hours until solid
10. When ready to serve, remove from freezer and leave to stand for 10 mins
For more great Christmas Recipes see:
Bodybuilding Xmas Recipes
The articles in The MuscleTalker are for information purposes only and are the sole expressions of the individual authors opinion and are those not necessarily shared by the owners of www.MuscleTalk.co.uk