Workout Tips for Winter

So, the winter is already in and the winter clothes are out. But you probably are lazy enough not to workout not knowing its benefits. Winter is the most valuable time of year for bodybuilders and fitness freaks. The life of bodybuilder is constantly switching between on-phase and off-phase, bulking and cutting. While summer is ideal time to get that beach ready body, winter is often a time to pack on some lean muscle and gain size. Some of the workout tips for winter are discussed below in the post further.

Tips for winter workout

Workout tips for winter

Don’t waste this time of the year in laziness of getting up in cold. If you fear catching cold, trust me working out will help you get rid of it quick enough than medicine. Some of the workout tips for winter seasons are as follows:

  • Wear clothes in layers
    Wearing too much clothes or a single thick cloth while working out while serve no purpose than trouble. Working out generates sufficient amount of heat to make you feel warm enough. So, wear clothes in layers, so that whenever you feel warm enough, you can take a layer off and later put it back on. It will help you maintain your body temperature.
  • Protect your head, ears, feet and hands
    In winter, the body is busy keeping the core part warm leaving head, hands, ears and feet cold. Wear appropriately thick gloves and shocks to keep your hands and feet warm. Cover your head and ears with hat or head bands.
  • Don’t fear eating in holidays
    Getting stuck with a mindset to eat clean all winter holidays will make your holidays stale. Don’t fear eating and enjoying your holidays. This doesn’t mean though being a completely dependent upon snack and fast foods. Eat your turkey, drink your hot chocolate, have treats and enjoy.
  • Warm up properly
    Warm up is essential whether in summer or in winter. Though in winter you have to take good care of warming up appropriately. In cold, our joints and ligaments need more time to warm up compared to summer. Giving enough time to warm up will keep your injury free and maintain the mobility of your body. You will also reduce the risk of joint pain.
  • Lift heavy
    Bodybuilders take good advantage of winter season. Lift heavy enough after good session of warm up. Due to cool weather condition, you won’t get exhausted quickly and focus more on lifting. Take advantage of winter and prepare workout plans accordingly.

    Also Read: Benefits of Exercise

  • Eat lean protein source
    Eat lean source of protein in every meal. In winter, the digestion is quick meaning you will be having energy constantly. Lean protein source will ensure the proper breakdown of protein. The muscle recovery will be quick and will increase your metabolism. Pack on lean muscle and add size to your frame.
  • Proper rest
    Longer night in winter means you can sleep longer. Longer sleep means you can provide proper rest to your muscles. The recovery will be fast and the muscle building will be quick as well. So, take good advantage of the winter nights and sleep well.
  • Take cold shower after workout
    It might sound crazy but it is effective. It is my least favorite one but the science is pretty shocking. After workout, the inflammation in muscle occurs. In winter, when you take cold shower, the inflammation is reduced and the recovery process speeds up.


Hence, these are few of the workout tips for winter. You might find some easy while some of them crazy. If you follow these tips, you are sure to be injury free. Be protected from cold, enjoy your meals and be warm all the time. Some of us have cold feet and hand which gets hardly warm. Pay good attention in keeping them warm because they can easily be frost bitten in extreme cold. Don’t forget to enjoy your holidays though.

Prevent Muscle Loss When Not Working Out

The most painful thing a bodybuilder cannot bear is “Muscle Loss”. We follow several tips to add muscle to our body. To see those crisp definition in muscles is what we train for. When we lose fat for the first time, we realize that the actual muscle we have in our body. We then start working out more and more just to add frame to our thin body. We need to know the tips to prevent muscle loss when not working out as well.

Firstly, our body will not hold on to the muscles more than the requirement for survival. It’s a fact and we cannot change that scenario. When we workout continuously, we work against the tendency of body to get rid of extra muscle. Muscles are live bodies, then need to live on nutrients that our food supplies us and blood pumps them through heart. Fat are dead bodies, that is why it’s easier to gain fat than it is to gain muscle. We will discuss some of the tips and tweaks to prevent muscle loss when not working out in this post.

Prevent Muscle Loss When Not Working Out

Tips to Prevent Muscle Loss

You will surely lose a part of your gain and it cannot be controlled. But we can surely save some of those hard-earned muscles through tweaks listed below.

  • Physical activities
    If you cannot continue working out by any reason, get involved in physical activities like swimming, running, hiking, jogging, trekking etc. Just be active in any sense. Damage happens when you stop using those muscles.
    Also Read: Leg Workouts Without Weights
  • Maintain your calorie
    To maintain weight without gaining fat, maintain your caloric intake with balance of all macronutrients. Protein helps in building muscle mass and when you are constantly utilizing the muscle, you will not lose them extensively.
  • Mild Workout at Home
    There are plenty of easy yet effective body weight exercises that you can perform at home. Stopping workout doesn’t really mean that you won’t be doing any. Just do few of them and keep those muscles fresh.
  • Get sufficient sleep and relaxation
    When you get sufficient rest, your body will perform well. All the functioning of your body will be right which will balance your hormone levels. Your hormones determine the overall wellbeing of your body, when they are functioning well, your body will maintain your healthy weight well.
  • Limit Alcohol intake
    By not quitting drink, but limiting the intake, you will limit the destructive effect of the alcohol. Excessive alcohol intake raises the estrogen level and knocks the testosterone level in your body. So, you better drink in limit.


These are few of tips to prevent muscle loss when not working out. You can easily adopt and adjust these tweaks in your daily lifestyle. It is not that hard. Though you cannot save all your hard-earned muscles, you will definitely prevent fat gain and damage the looks of those precious muscles.

How to Maintain Weight After Losing It

Losing weight is like conquering Mt. Everest these days. It never was nor is difficult to lose weight. We get on a diet to lose weight, follow the diet and be happy with results. Now we are very much satisfied with what we have. The mistake we do is we get off the diet not knowing how to maintain weight after losing it. All our effort equals nothing. You will have several diet plans to add mass and lose fat, but if you don’t know how to maintain that, you won’t have that result last longer.

Unfortunately, many of us who lose weight end up just gaining it back. The weight gained is as fat most of the time. It makes you look fluffier than before. In fact, if you look at the statistics you will find that only about 20% who started overweight end up successfully losing fat and keeping it off in long term. The only thing you will need apart from diet and exercise is patience. Don’t worry and follow some tried and tested tips to save your hard-earned weight loss.

Why do We Regain Weight?

  • Extreme Diet: One of the main reasons is extreme caloric deficit in hope to lose weight fast. This causes sudden change in your metabolism and you tend to confuse your mind. You end up gaining it back when you are off diet.
  • Wrong technique: When you think is dieting just for a certain phase and not for long-term, you will definitely give up and end up gaining it back soon.
  • Unsuitable habit: When you don’t have enough will power to make it a habit, you will not incorporate them in your daily life. Unless you make good things your habit, you will always find yourself disappointed. Don’t make it a rule, just make it a part of lifestyle.

Tips to Maintain Weight After Losing It

Daily exercise

A regular exercise is what will keep your metabolism in check. Exercising will maintain the flow of hormones on their level and keep you active. It will help you burn extra calories. When you start burning the same number of calories you take, you will maintain your weight. Sticking with a clean diet and regular exercise will help you maintain your weight and health.

Eat breakfast daily

Breakfast is the first meal of the day. When you wake from long hours of sleep, you burn up all the foods you ate at night. Have breakfast daily and you will have energy to last till next meal. Eating often in small portion will help maintain weight as your body will be constantly burning energy to digest food.

Eat lots of protein

Protein is the building block of muscle. When you eat a lot of protein, you gain lean muscle which is dense than fat. You will look and feel great. Protein effect your hormones and induce a sense of fullness. This will decrease your appetite and help you maintain your weight after losing it.

Also Read: Benefits of Exercise

Make notes

Making notes about what and how much you eat, will help you keep track of your weight loss journey. If you write it down, you will give more emphasis towards improving the number. You can track your exercise and diet and you can take any required step towards improving it.

Stay motivated

Motivation is very important. There are many things that can disappoint you, but really few to motivate you. Stay determined because it might be a slow process, but it will definitely provide long term results.

Weigh yourself everyday

Weighing yourself everyday can be motivating and disappointing all at once. If you see the number climbing, you will either be happy or sad dependent on your goals. But don’t let it come between your goals. Always work towards improving your numbers.

Stay hydrated

You will be amazed about how much improvement you can see just by staying hydrated. You skin will look healthier, you will look fresh, your stomach will be healthier and you will lose weight as well. Drinking a lot of water will help you lose water weight. If you drink water before meal, it will decrease your appetite.

Enough Sleep

Sleep is a must if you want to protect your hard-earned weight loss. While we sleep, our organs get enough rest and our muscles get time to recover. While in deep sleep, our body releases growth hormones which helps in growth and maintain weight. Moreover, good 7-hours sleep at night will wake you up fresh and energized.

Be consistent

Whatever you have been doing, at least be consistent in it. Consistency is something that will teach you body to adopt to the new lifestyle. When you start making little changes to lifestyle, soon it will become part of your daily life and you won’t be cheating yourself any more.


As a conclusion, we can see that losing weight is not a big deal, but to maintain is real task. When you know what you eat and how much you spend, it becomes easier to track your weight and maintain it. Be consistent and disciplined in your weight loss, you won’t find it hard to maintain weight as well. These were some of the tips to maintain weight after losing it, hope you all will like it.