The Pre-Thanksgiving “Backfill” Workout [INSIDE]

The apple crisp came out of the oven late last night.

The smell of cinnamon and apples – intoxicating.

My mouth started watering immediately.

And my wife, in her infinite wisdom said, “Maybe we should start eating this tomorrow. Because I’m not sure how we’re going to finish it all before the weekend is over.”

Oh I know how… :-)

If you’re celebrating Thanksgiving tomorrow, you’ve probably got food on your mind.

And since today is the busiest travel day of the year, no doubt if you’re traveling, you didn’t get a chance to get your workout in.

No worries on either front.

I’ve got you covered.

Here’s what you’ll want to do, assuming you want to –

1. Eat a ton of food guilt-free
2. Burn off a bunch of body fat

First, you might be wondering what a “backfill” workout
is.

Simple.

Instead of piling a bunch of food in your stomach tomorrow and eating excess calories, you’re going to create a BIG hole –

A BIG caloric deficit –

A “hole” in other words –

And THEN fill the hole back up with all that food.

Sounds like a GREAT idea, right?

That way, there’s no guilt about “over-eating.”

And, if you do this right, you’ll still be burning off extra calories Friday morning when you wake up.

So here’s how you do this:

1. Do this first thing tomorrow morning, on an empty stomach.

You’ll already be in a fat-burning state from sleeping.

2. Do a grind exercise, like double KB Front Squats for low reps and short rest periods.

Do this for 15 minutes. Make sure you get your heart
rate up and keep it up.

Example: Double Front Squat 2-3 reps. Rest 60s
between sets.

3. Then do a ballistic exercise like Swings, Snatches or Jerks. (Push Presses will work too.)

Do them for 15 minutes.

Do 10-15 reps and keep the rests purposefully short.
I like a 20:40 work-rest ratio.

This really creates a lot of lactic acid, which in turn releases a lot of growth hormone, which in turn burns fat.

Again, your heart rate should be up – and remain up for this whole segment.

4. Then, go for a brisk, 20-30 minute walk.

The whole thing should take you an hour to do.

And you’ll know you’ve done it right if you’re nice and sweaty.

Then fast the rest of the day until dinner-time, or whenever you celebrate.

Will you be hungry?

Of course you will!

But who cares??

You’re about to feast!

Give this a shot and let me know how it goes.

Talk soon.

Geoff

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