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The Binge-Eating Recovery Guide

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

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The Splurge Surge: Your Fat-Burning Plan B
The Splurge Surge: Your Fat-Burning Plan B

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

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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.

Routine

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Dumbbell Circuit

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 17

Dumbbell Squat

Equipment
Dumbbells
Sets
3
Reps
10
Rest
--
Exercise 2 of 17

Dumbbell Row

Equipment
Dumbbells
Sets
3
Reps
10
Rest
--
Exercise 3 of 17

Dumbbell Lunge

Equipment
Dumbbells
Sets
3
Reps
10
Rest
--
Exercise 4 of 17

Bicycle Crunch

Equipment
No Equipment
Sets
3
Reps
10
Rest
--
Exercise 5 of 17

Dumbbell Deadlift

Equipment
Dumbbells
Sets
3
Reps
10
Rest
--
Exercise 6 of 17

Overhead Dumbbell Press

Equipment
Dumbbells
Sets
3
Reps
10
Rest
--
Exercise 7 of 17

Dumbbell Front Squat to Push Press

Equipment
Sets
3
Reps
10
Rest
--
Exercise 8 of 17

Crunch

Equipment
No Equipment
Sets
3
Reps
10
Rest
--
Exercise 9 of 17

General Pushup

Equipment
No Equipment
Sets
3
Reps
10
Rest
3 min

Muscle-Building Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 10 of 17

Bodyweight Squat

Equipment
No Equipment
Sets
4
Reps
10
Rest
30 sec
Exercise 11 of 17

Hammer Curl

Equipment
Sets
4
Reps
10
Rest
30 sec
Equipment
Barbell, Bench
Sets
4
Reps
8
Rest
30 sec
Exercise 13 of 17

Standing Calf Raise

Equipment
Box
Sets
4
Reps
30
Rest
30 sec
Exercise 14 of 17

Barbell Bent-Over Row

Equipment
Barbell
Sets
4
Reps
8
Rest
30 sec
Exercise 15 of 17

Triceps Pressdown

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
4
Reps
15
Rest
30 sec
Exercise 16 of 17

Overhead Press

Equipment
Sets
4
Reps
6
Rest
30 sec
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