This Video Shows You How To Drink Alcohol (Without Killing Fitness Results)

We've discussed before how to intelligently and responsibly fit alcohol into a fitness regimen, so here are a few more tips to avoid being too merry and waking up deathly ill the next morning. Let John Romaniello of Roman Fitness Systems explain.

Romaniello, author and personal trainer, uses a Venn diagram to demonstrate the delicate interplay between the "optimal" amount of alcohol, water, and food intake. In the video, he goes over:

  • Alcohol: Knowing your individual tolerance is the first step to knowing how to handle alcohol. If you're unsure, underestimate your ability to handle your liquor to be on the safe side.
  • Food: Hit your day's kilojoules or macros (minus 10 per cent if you'd like the alcohol to hit you harder) by eating the last 30-40 per cent of them before party time. This way you're not a sloppy drunk and don't end up making bad dietary choices in your alcohol-fuelled hanger.
  • Water: Alternate drinking water with every alcoholic drink you have. Romaniello's formula is exactly one total glass fewer than the total number of alcoholic drinks you have. That means if you have six alcoholic drinks, you'd drink five glasses of water. This way you don't dilute too much, yet you keep yourself properly hydrated.

With all three in check, you'd have a great time, yet maintain a collected composure, and not experience a dreadful hangover (also known as "God Mode").

Romaniello maintains that it's not the alcohol itself per se that tends to make people gain weight. It's the food choices that people make, while inebriated, that has the bigger influence. If you don't want to eliminate the occasional drink from your fitness regimen, check out our whole guide on how to drink without hurting your weight loss progress.

How to Drink Alcohol Without Compromising Your Progress [John Romaniello]


    A little irresponsible there Lifehacker.

    Drunkorexia is a colloquialism for self-imposed starvation or binge eating/purging combined with alcohol abuse.[1] The term is generally used to denote the utilisation of extreme weight control methods (such as the aforementioned starvation or purging) as a tool to compensate for planned binge drinking.[2]

    So the article is ok, but don't take it too far.

    Last edited 03/07/16 1:43 pm

      10% less food than a normal day?

        Agreed, when you are cutting you would typically eat 20% less than your usual calorie intake. So eating 10% less, and then having a few alcoholic drinks to cover that 10% isn't outrageous.

        The Drunkorexia I have seen is typically missing breakfast, and a small lunch (e.g. small salad, 200 calories). Then drinking all night. The above has requested that you'd eat 30-40% just before party time (should equal for an adult male around 500-600 calories)

    Soooo eat before you go out and don't have that kebab at 4am on the way home? OP clearly sais it's not alcohol that makes you fat it's the bad food choices you make? And the other part of the diagram (water) every young drinker knows that booze makes you dehydrated so drink some water or you'll feel like death in the morning. Although I thought eating before you went out drinking was common sense too?

      Alcohol doesn't make you fat, sure. But a night on soft drinks and beer will probably contribute.

        soft drinks for sure but most beers have no sugar and a lot now are low carb too.

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