How ‘Winter Arc’ Can Change Your Body

Although the use of this word seems new, the effort to innovate in winter is not.

‘Many people are more motivated during the winter because there is not much to do,’ says Eric Sung, CSCS ‘It’s a chance to be reborn before summer in a way.’

If you’re looking to start your transition this winter, here are a few tips to get you moving.

How Do I Stay Warm in Winter?

HE DOESN’T BELIEVE it can be hard to stay motivated to stick to healthy habits in the winter months. A combination of early sunsets, cold mornings and overcast weather can make the process more difficult, discouraging the kinds of methods you might have followed in the conditions. more appropriate.

So how do you stay motivated in the colder months for your winter space?

‘Beat the sun. Get your day off to an early start,’ suggests Sung. ‘I know it’s hard to do that. But when you wake up in the morning and do something, it is [creates] snow effect throughout your day.’

Another way to achieve this: Aim to get up at the same time every day. The more time you set your alarm, the easier it will be to get used to the routine – even on cold, snowy mornings.

You can also aim to prioritize your exercise in the morning, before your daily commitments. You’ll be less likely to skip it later, after a tiring day and no sunlight outside to keep you going. This adherence can help ‘keep your day on track,’ says Sung. You focus more, and your thoughts are better.’

6 Tips to Complete Your Winter Arc

Set Small Goals

The thing about many online health plans, like 75 Hard, is that they set lofty goals that will take a complete lifestyle change to achieve. Not so here. Unless you are following a specific motivation protocol, you must set your own winter goals. Make them specific and achievable for you.

To do that, start small. Do something that feels manageable for the week, Sung says, like going for a walk every day, or riding a bike for 20 minutes after a weightlifting session. Making small goals for yourself will make them easier to achieve, which will increase your motivation.

Track (Some) of Your Food

If the goal of your winter arc is to lose fat or gain muscle, you will need to pay attention to your nutrition.

If you want to gain muscle, you should eat with a “controlled calorie intake.” Aim to add about 250 to 500 calories to your diet. If your goal is to lose weight, you will need to eat in a calorie deficit. Do the opposite: cut 200 to 300 calories from your diet.

Regardless of your goals, you’ll want to prioritize protein, too — about one gram per pound of your body weight. It will help you build and maintain your muscle mass, and keep you full.

That’s a lot to keep track of. That’s why it’s good to start tracking your food, to make sure you stick to the calorie count that will get you to your goals.

If that sounds overwhelming, start small, Sung says. Try to track only 50 percent of your food. Being aware of how you eat even half the time will keep the ball rolling with your drinking. “It helps create awareness,” he says.

Focus on Compound Movements

Compound movements are exercises that work several muscle groups at the same time.

‘Although accessory lifts such as biceps curls have their place, chemical movements should dominate your program,’ says David Pegram, CPT ‘They work many sets of muscles, they allow heavy loads, and create the greatest growth.’

A few things to include in your routine: squat, deadlift, bench press, row, and overhead press. To reach your goal, you will need to gradually increase the load, in a process called “progressive overload”. To do this, you can increase the weight, increase the volume, or change other factors (such as tempo) to increase the time your muscles are under tension. Your body adapts to increased stress, so keep pushing harder,’ Pegram says.

Even if your main goal is to lose fat, compound movements will help you get there. They require a lot of power production as they involve several muscle groups – meaning you’ll burn more calories in a compound movement then performing accessory movements like bicep curls and leg extensions.

Prioritize Healing

Hitting the gym at 100 percent every day will tire your body and increase your risk of injury.

Take your rest days as seriously as your training days. Sung says: ‘Keep your hard days and your easy days easy. If you have a hard day lifting at the gym, make sure you rest each day afterwards to allow your muscles to recover, so you can hit the day your next power lift. That doesn’t mean you need to be sedentary – a brisk walk or light cycling can help boost your recovery while working out.

Don’t overlook other recovery options, Pegram says. Aim for seven to nine hours of sleep a night, and drink plenty of water. “Your muscles are made up of 60 to 70 percent water,” he says.

Make Your Process Fun

No winter light is worth your happiness. And, you’ll never stick to a plan you’re not happy with.

Find an exercise program you like: lifting, taking a HIIT class, boxing, or running. Don’t forget to make room for your favorite foods.

‘When people get so caught up in goals, they often forget that it can be fun,’ says Sung. ‘It doesn’t have to be boring and heavy. The more fun the practice, the more likely people will stick with it.’

Be patient

Change takes time — especially if you don’t do it right, Pegram says.

It may take an entire winter to see the progress of your winter garden – and that’s okay. As long as you remain consistent, changes will come. Find a program you enjoy, and stick with it for at least eight to 12 weeks, Pegram says. ‘Trust action: Progress doesn’t happen overnight, the ingredients are stable over time.’

Cori Ritchey, CSCS, is Associate Health & Fitness Editor at Men’s health, certified strength and conditioning coach, and group exercise instructor. She reports on topics related to health, nutrition, mental health, exercise, sex and relationships. You can find more of his work at HealthCentral, Livestrong, Self, and more.