Josef Brandenburg, special to wtop.com
WASHINGTON – Are you planning to dress up for Halloween? Oct. 31 is one day out of the year where many enthusiasts show more skin than usual — and feeling comfortable in your costume really helps to make the holiday more fun.
The good news is, if you focus on the most effective strategies, you have time to make progress on your fitness goals before slipping into fishnets, body armor or superhero costumes. Here’s how:
There’s no time for jogging or plodding away on the elliptical machine at the gym. Focus on doing two to three strength training sessions each week, and two to three high-intensity interval training sessions each week.
These kinds of workouts will elevate your metabolism and will leave your body burning more of its stored fat 24 to 38 hours after your workout.
For the resistance training, begin with five to eight minutes of foam rolling. Then move on to core and power work for a few sets. After completing these rounds, focus on self-limiting exercises, and pair an upper- body-focused exercise — such as push-ups or inverted rows — with a lower-body exercise, such as a goblet squat or a deadlift. Two pair of resistance exercises for two to three sets will get the job done.
This will help you lose more fat, let you work harder in the gym and even provide you with some side benefits, such as better looking skin. If you really want to get amazing results between now and Halloween, keep the alcohol as close to zero as possible.
Editor’s Note: Josef Brandenburg is a D.C.area fitness expert with 14 years of experience and co-author of the international best-selling book “Results Fitness.” In 2004, he started The Body You Want personal training program, which specializes in helping you get the body you want in the available time you have. You can also check out his blog, follow him on Twitter, or check out his fitness videos on YouTube. Follow @WTOP and @WTOPliving on Twitter.