Workout Routines

The Binge-Eating Recovery Guide

Let's face it, you've had a food relapse. Here's a workout to get back on track.

The Splurge Surge: Your Fat-Burning Plan B
Duration 2 days
Exercises 17
Equipment Yes

Staying on your diet and workout plan is hard. Whether it's the holidays, birthdays, or the big game, there are plenty of tempting excuses to indulge.

If you've fallen prey, don't worry -- we've got you covered. Just remember these two keys as you try to control the damage. 

Start Eating

eat-healthy

Trying to offset your binges with an excessive caloric restriction will only set you up for failure. Basically, your body will think the end of times is near and will shut down. Once that happens, your body will desperatley cling to fat. No matter what you ate, go back to your regularly scheduled diet once you're done splurging. Skipping meals is a definite no-go.

Start Moving

crunches-six-pack

Start moving to put those extra calories to good use.

Those interested in fat loss should do a dumbbell circuit. This one is so short and effective you could do it over your lunch break!
The setup is as follows: Do 10 reps for each exercise with no break. You can rest three minutes in between sets -- this will jumpstart your fat-burning

If you are in the muscle-building camp, those extra calories could help you pack on some size. Try a whole-body workout by pairing compound movements with smaller ones. Do one set of an exercise, rest at least 60 seconds, then do a set of the following exercise until you reach the prescribed number of sets.

Dumbbell Circuit

Exercise 1

Dumbbell Squat You'll need: Dumbbells How to
Dumbbell Squat thumbnail
3 sets
10 reps
-- rest

Exercise 2

Dumbbell Row You'll need: Dumbbells How to
Dumbbell Row thumbnail
3 sets
10 reps
-- rest

Exercise 3

Dumbbell Lunge You'll need: Dumbbells How to
Dumbbell Lunge thumbnail
3 sets
10 reps
-- rest

Exercise 4

Bicycle Crunch You'll need: No Equipment How to
Bicycle Crunch thumbnail
3 sets
10 reps
-- rest

Exercise 5

Dumbbell Deadlift You'll need: Dumbbells How to
Dumbbell Deadlift thumbnail
3 sets
10 reps
-- rest

Exercise 6

Overhead Dumbbell Press You'll need: Dumbbells How to
Overhead Dumbbell Press thumbnail
3 sets
10 reps
-- rest

Exercise 7

Dumbbell Front Squat to Push Press
exercise image placeholder
3 sets
10 reps
-- rest

Exercise 8

Crunch You'll need: No Equipment How to
Crunch thumbnail
3 sets
10 reps
-- rest

Exercise 9

General Pushup You'll need: No Equipment How to
Pushup thumbnail
3 sets
10 reps
3 min rest

Muscle-Building Workout

Exercise 1

Bodyweight Squat You'll need: No Equipment How to
Squat thumbnail
4 sets
10 reps
30 sec rest

Exercise 2

Hammer Curl
exercise image placeholder
4 sets
10 reps
30 sec rest

Exercise 3

Incline Barbell Bench Press You'll need: Bench, Barbell How to
Incline Barbell Bench Press thumbnail
4 sets
8 reps
30 sec rest

Exercise 4

Standing Calf Raise You'll need: Box How to
Standing Calf Raise thumbnail
4 sets
30 reps
30 sec rest

Exercise 5

Barbell Bent-Over Row You'll need: Barbell How to
Barbell Bent-Over Row thumbnail
4 sets
8 reps
30 sec rest

Exercise 6

Triceps Pressdown You'll need: Adjustable Cable Machine, V-Handle Attachment How to
Triceps Pressdown thumbnail
4 sets
15 reps
30 sec rest

Exercise 7

Overhead Press
exercise image placeholder
4 sets
6 reps
30 sec rest

Exercise 8

Leg Extension How to
Leg Extension thumbnail
4 sets
30 reps
30 sec rest
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