THE BINGE-EATING RECOVERY GUIDE

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    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

    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

    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
    sets, 10 reps, rest

    EXERCISE 2

    DUMBBELL ROW You’ll need: Dumbbells How to

    Dumbbell Row thumbnail
    sets, 10 reps, rest

    EXERCISE 3

    DUMBBELL LUNGE You’ll need: Dumbbells How to

    Dumbbell Lunge thumbnail
    sets, 10 reps, rest

    EXERCISE 4

    BICYCLE CRUNCH You’ll need: No Equipment How to

    Bicycle Crunch thumbnail
    sets, 10 reps, rest

    EXERCISE 5

    DUMBBELL DEADLIFT You’ll need: Dumbbells How to

    Dumbbell Deadlift thumbnail
    sets, 10 reps, rest

    EXERCISE 6

    OVERHEAD DUMBBELL PRESS You’ll need: Dumbbells How to

    Overhead Dumbbell Press thumbnail
    sets, 10 reps, rest

    EXERCISE 7

    DUMBBELL FRONT SQUAT TO PUSH PRESS

    exercise image placeholder
    sets, 10 reps, rest

    EXERCISE 8

    CRUNCH You’ll need: No Equipment How to

    Crunch thumbnail
    sets, 10 reps, rest

    EXERCISE 9

    GENERAL PUSHUP You’ll need: No Equipment How to

    Pushup thumbnail
    sets, 10 reps, 3 min rest

    MUSCLE-BUILDING WORKOUT

    EXERCISE 1

    BODYWEIGHT SQUAT You’ll need: No Equipment How to

    Squat thumbnail
    sets, 10 reps, 30 secrest

    EXERCISE 2

    HAMMER CURL

    exercise image placeholder
    sets, 10 reps, 30 sec rest

    EXERCISE 3

    INCLINE BARBELL BENCH PRESS You’ll need: Barbell, Bench How to

    Incline Barbell Bench Press thumbnail
    sets, reps, 30 sec rest

    EXERCISE 4

    STANDING CALF RAISE You’ll need: Box How to

    Standing Calf Raise thumbnail
    sets, 30 reps, 30 sec rest

    EXERCISE 5

    BARBELL BENT-OVER ROW You’ll need: Barbell How to

    Man Performing Barbell Bentover Row thumbnail
    sets, reps, 30 sec rest

    EXERCISE 6

    TRICEPS PRESSDOWN You’ll need: Adjustable Cable Machine, V-Handle Attachment How to

    Triceps Pressdown thumbnail
    sets, 15 reps, 30 sec rest

    EXERCISE 7

    OVERHEAD PRESS

    exercise image placeholder
    sets, reps, 30 sec rest