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December can be a tough time in all aspects of life. The stress of the festive season can have a massive impact on our mind and body, so it’s important to stay focused on looking after yourself.
We all deserve a treat every now and again, so don’t let the thought of going out for dinner or saying yes to dessert let you put you off. If you take the time out of your day to keep on top of your fitness, then it’s fine to indulge every now and again. With 35% of adult Americans obese, having a clear plan to combat the ocassional sweet treat is key.
The latest infographic from Buddy Loans takes a look at 8 of the most common junk food culprits we can all be guilty of treating ourselves with from time to time and how, along with a regular and consistent exercise routine, we can make room for the both of them.
For example, eating a McDonald’s Big Mac burger will take up 490 calories. The best way to balance this out in exercise form is with a mixture of cardio and weightlifting – 42 minutes cardio with 57 minutes of weightlifting for men and 51 minutes cardio with 68 minutes weightlifting for women. The best way to feel the burn is with 8 flat dumbbell presses followed by 8×5 incline dumbbell presses.
If you’re going to go the full distance and get a meal from McDonald’s, it’s likely you’ll be having some French fries too. A large portion will equal 460 calories and 22g of fat. Men will need to equate this to 40 minutes cardio and 53 minutes weightlifting whilst women will have to do cardio for 48 minutes and then 64 minutes of weightlifting.
After that, you’ll probably want a drink to quench your thirst too. A 330ml can of Coca Cola will cost you 139 calories. To burn this off, men will need to spend 12 minutes doing cardio and then another 16 minutes of weightlifting. Women will have to do a bit more – 14 minutes of cardio and 19 of weightlifting. To feel the burn, the infographic recommends 8 flat dumbbell fly’s (4 second negatives) and 8×5 superset cable fly’s.
For the rest of the junk foods mentioned and to get a better idea of how to burn off your snacks, take a look at the infographic below.
With the right balance, it’s possible to have a healthy lifestyle that includes the occasional burger, even if you’re not cutting calories with a “healthy version.”