This is how much exercise is required to work off booze and junk food

Time flies, and the October clocks have changed with summer temperatures looming. This weekend The Everest runs in Sydney, and soon after Melbourne Cup ushers in Silly Season. Next, long lunches and boozy Christmas parties dominate social calendars.

With all the gatherings, a few extra cocktails and party pies will be had - hazy mornings become the norm. The result is more exercise, or an expanding awning of chub shading the security pass fastened to your obliques.

This is the cost of gluttony...

The morning hours

You're feeling rough in the morning, so perhaps you consume some banana bread and an energy drink to smooth the hangover. Others require a greasy base, and head out for an English breakfast or to those golden arches for a classic value meal.

The cost:

Per The Mayo Clinic, at a moderate pace on the cross trainer, an individual burns about 365 calories per hour. To negate the calories in, you'll need to expend X minutes of energy:

Banana bread and 500ml Energy Drink (585 calories) – 1.5 hours.

English breakfast (800 calories) – two  hours, 10 minutes.

Sausage McMuffin with Egg Meal with OJ – two hours.


Time for a snack

You're struggling at work, and you need to get out of the office, so you head downstairs to hydrate with a Gatorade or perhaps something more filling like a banana smoothie. Maybe a vanilla frappuccino with chocolate is your choice for some sweet energy.

The cost:

Walking at around 6kms per hour, an individual burns about 314 calories per hour. To negate the calories in, you'll need to expend X minutes of energy:

Gatorade (148 calories) – Just under 30 minutes.

Banana smoothie (450 calories) – Just under 1.5 hours.

Mars bar and frappuccino (640 calories) – two hours.

Get back on the sauce

Some wake with hair of the dog (Bloody Mary), whereas others wait for the clock to hit noon somewhere in the world for a pint, espresso martini, or south of the border for a margarita.

The cost:

Running at 8.5kms per hour burns around 606 calories per hour. Therefore, you'll need to jog X long in order to burn off the drinks:

Hair of the dog Bloody Mary (250 calories) – 25 minutes.

One Pint of beer (180 calories) – 18 minutes.

Espresso martini (285 calories) – 30 minutes.

Margarita (455 calories) – 45 minutes.

Late night food

Any thought of a healthy meal left town when that first cork went "pop". In the wee hours, getting fast food (a burrito, kebab, a pepperoni pizza, or a beef and cheese pie) always seems like a great idea, until you think of "Cindy".

The cost:

Cindy is a great CrossFit WOD of 3 simple movements, as many rounds as possible in 20 minutes of 5 pull-ups, 10 push-ups, and 15 squats. It's been estimated to burn 261 calories. To negate the late-night grub, you'll need to perform this Cindy:

Burrito (820 calories) – three times.

Kebab (1100 calories) – four times.

Pizza (2600 calories) – Nearly 10 times.

Aussie Pie (410 calories) – Almost twice.

Breaking it down

And of course, the above list and calorie burn is a simplification, as metabolism is a much more complex concept to discuss (one must consider Resting Metabolic Rate, Thermogenesis, age, sex, weight, and more). But when it comes to weight loss and weight maintenance, it's still a calories-in vs. calories-out game.

Some people think those cleverly marketed "zero calories" drinks are a free lunch. Yet research is showing artificial sweeteners are significantly associated with long-term increases in body weight, BMI, and waist circumference.

I'll be at The Everest on Saturday, and sure, I'll go for it. But I've got a week of health leading up to it, and I'll plan a late-ish gym session / hike (rain or shine) on Sunday. Feeding a big day out with the wrong stuff is pouring petrol on the fire, but if done with a little health in mind? The party days don't stick to the sides.

Passion for lifestyle change is the cornerstone for everything Michael Jarosky does. A Sydney-based personal trainer, he cajoled thousands of Executive Style readers to undertake his "Cut The BS" diet, and champions a charity weight-loss event, Droptober.

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How do you pay penance for the occasional indulgent weekend? Share your experiences in the comments section below.