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Post-Holiday Workouts for Bulkers and Cutters

Don't be afraid to pile food on your plate this holiday season—just be prepared to punish yourself the next day.


Guys who are trying to shed weight and achieve a leaner physique—a.k.a. "cutters"—have it harder. But you don't have to compromise getting lean or staying that way to have a good time. The day after a big holiday feast will be a great opportunity to take advantage of the caloric overload. You’ll be prepared for some high-intensity training. Combining H.I.I.T. (High Intensity Interval Training) instead of traditional cardio with higher-rep-volume resistance training will help balance out your skewed caloric intake from the day before. 

Exercise 1: Start out by hopping on the treadmill. The first minute will be a walk (~4 mph), the second minute a jog (~6 mph) and the third minute a sprint ~8-10 mph). Repeat the cycle for a total of 15 minutes. After completing your interval cardio, set up the following:

Perform three sets of each exercise. Adjust the weight so you are reaching complete failure between 12 and 15 reps.

Exercise 2: Deadlift
Exercise 3: Bench Press
Exercise 4: Military Press
Exercise 5: Alternating Dumbbell Curls
Exercise 6: Tricep Pushdowns
Exercise 6: Hanging Leg Raises

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