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December 16, 2017 3 min read

12 Days of Christmas

There are lots of reasons people start working out and most common among them is weight loss. And frankly, that’s as good a reason as any.

Carrying excess weight can lead to an increased risk of type 2 diabetes, heart attack, stroke, certain cancers, and osteoarthritis. It can also limit your mobility by putting you at serious risk of not only joint pain, but joint damage. When you take all of this into account, choosing to lose weight is a no-brainer.

If you have started a diet and workout plan with the goal of being “skinny,” we have an even better suggestion for you: work toward lean muscle and toning instead!

Training for muscle may not change much on the scale but it will make a world of difference in your health and in your shape. Here’s why: muscles are more dense than fat which means they take up less space in your body. And since muscle increases your metabolism, the more muscle you have, the more calories you will burn, and the more fat you will lose.

Even if you are a naturally slender person and your goals aren’t related to weight loss, toning and building lean muscle is still a good idea. On top of boosting your metabolism and reducing fat stores, lean muscle helps to improve bone density and prevents the muscle loss that comes with aging.

Lean muscle will not bulk you up and it will not make you look masculine. In fact, it will do the opposite. Toning these muscles will accentuate your curves and give you a trim, svelte, strong, healthy-looking body.

Want to see more workouts like these? Check out the 12 Days of Christmas Challenge in Sweatflix!

So how can you even begin to build and tone these muscles? It could be as simple as making a few minor adjustments in your routine.

When it comes to what you are putting into your body, don’t forget to hydrate. Keeping your body and your muscles hydrated allows everything to function as it should. AND, dehydration can masquerade as hunger, causing you to reach for food you don’t really need so drinking more water can also help you eliminate unnecessary calories from your diet.

Skip processed and simple carbohydrates like breads and cereals in favor of whole carbs like vegetables and fruits. You know you need to eat lots of protein but don’t forget to include healthy fats like fish, eggs, nuts, seeds, oils like olive and coconut, and avocado.

As for your sweat sessions, cardio is good for you but hours of running on the treadmill won’t help you build muscle.  And besides, who really has time to spend hours at the gym anyway? The solution is to begin strength training. A good routine will include multi joint, compound, exercises like a  squat, curl and press, which will maximize your engagement and work your entire body. Strength training creates what is known as an “after burn” and this means you’ll continue to burn calories throughout the day, long after your workout is finished. As a bonus, doing something like high intensity interval training (HIIT) or high intensity resistance training (HIRT), pushes you to your max which means you can get a real, solid workout in as little as 12 minutes!

Like anything else worth having, toning and building lean muscle will take time and effort but until you get started, you have no idea how good you will look and feel. So, grab your weights, turn on SweatFlix and get ready to transform your body.

For the 12 Days of Christmas, we're bringing you new workouts like these everyday in Sweatflix! Sign up for your free trial.



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Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.


We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

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