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.

How To Stay Happy Alone

We all have a definition of happiness with us. For some its some specific work they do while for some it may be a specific person. We all know the meaning of happiness that we always have seen from childhood. No matter what circumstances, challenges or whatever you have come across, at the end of the day, if you are not happy, you cannot keep anyone happy at all. Keep in mind, not everyone who you come across cares for your happiness. It you to figure out how to stay happy alone. You don’t need anyone special to keep you happy, you are in charge of your happiness. We will discuss some of the tips to stay happy alone because if you can keep yourself happy alone, anyone’s bad intention to make you sad won’t work.

Tips to Stay Happy Alone

Don’t let any outer force interfere what you feel of yourself. If we all can stay happy alone, the life of sadness will be very short.

  • Figure Out What Makes You Truly Happy
    We all have a specific hobby that we like to do out of shear happiness. Find out what makes you truly happy and work on making it a part of your lifestyle. Some of us, me one of them, like working out. It makes me feel relieved and relaxed though the exercises are intense. So, working out daily an hour and half everyday keeps me relaxed and happy.
    How to stay happy alone
  • Give yourself time
    We get so stuck in our lifestyle that we forget to give time for ourselves. It is so ironic that you live for yourself, but if you don’t have time for yourself, then what are you living for? We work all day, earn a lot, wake stressed in morning, and come stressed at night. Start with just half an hour and make your way up. You will eventually realize how much different your life will be.

    Also Read: Ways to Cope with Depression

  • Start loving yourself
    People who love themselves are basically happier than other. They don’t have to spend much time on pleasing others because their happiness lies within themselves. Go spend time with yourself. Go shopping, trekking, visit places, do what you love doing. Fall in love with yourself. You won’t need anyone else to keep you happy then.
  • Make it a mission and turn into habit
    If there is anything that keeps you away from happiness, stay away from that thing. Try making being happy a mission. Do small stuffs, paint your wall your favorite color, change the look of your room, then see how things change. Loneliness isn’t a feeling of missing someone, it is the absence of your own touch. Make it a mission to do things that makes you happy, slowly but surely, it will be your habit to one day.
  • Be independent
    Make yourself self-sufficient. Develop a stronger version of you that don’t need anyone else’s intervention in life. Change the habit of being dependent on others for smallest of the things. When you are independent and self-sufficient, you won’t actually need anyone else to keep you happy. It’s your job to keep yourself happy, perform it wisely and with full effort.
  • Try new hobbies
    Have you been tired of your daily lifestyle? Try switching it up a little. Try new hobbies, explore new habits, figure out your new passion for things. It will keep a freshness in your hobbies and keeping yourself active.


No one else will care for you as much as you can for yourself. No one knows you better than yourself. You can be happy with yourself alone as well. You don’t need anyone else to show you the way of happiness. There are few people who we come across in life who are worth caring for. The person who can hold you in time of sadness, can cherish your moments of happiness as well. But being dependent on that person alone isn’t solution for every problem. Learn how to stay happy alone because it will cultivate positiveness in yourself.

Best Workouts for Toned Arms

What did you do first when you join the gym? If you are like me and many others, you probably lifted dumbbells and started curling. We all want that toned arms. Probably because it is one of the visible muscles that gets attention first. New comers focus more on the visible muscle like chest and arms not knowing the basics. In this topic, I will be giving you few of the best workouts for toned arms. You might find some easy while other hard as hell. But it is a common fact in fitness, no pain no gain.

Getting the form of exercise right solves 70% of our problems with exercise and rest might come from our body. Well to have well-built and toned arms, whether you are male or female, you will not require that much of heavy weights as well. For both strength and aesthetic purposes, these exercises are suitable for all the individuals. There are some arm workouts without weights given in this topic as well. Given below are few of the best workouts for toned arms.

Arms Workouts

  1. Dumbbell Curls:
    It is the most basic yet very powerful exercise in building toned arms. With dumbbells, you give the biceps some extra room to squeeze that last part. Grab the suitable weight and start curling. Perform for 8-12 repetitions for 3-4 sets.
  2. Dumbbell Hammer Curl:
    Just like you did the dumbbell curl, now its time for hammer curl. The range of motion is same, the only difference is grip. Hold the dumbbell as if you were holding the hammer. This workout will target the golf ball shaped muscle on the outer side of the arm between triceps and biceps. Perform 8-12 repetition for 3-4 sets.
  3. Triceps Bar Pushdown:
    Every gym has the cable curling machine. Attach a small bar to the cable and with pulley being on top, start to perform pushdown as in the picture. This will work your triceps medial and short head more giving you the horse-shoe look. Perform 10-15 repetition for 3-4 sets.
    best workouts for toned arms

    Also Read: Leg Workouts Without Weights

  4. Triceps Bench Dips:
    It is one of the exercises to target the long head of the triceps more. Position yourself as in the picture. Now lower you butt down to give a good stretch in your triceps and return back up. Give a good squeeze at the top and feel the burn. Perform 3-4 sets of 10-12 repetitions. Don’t hesitate to add weight if you feel you can.
    best workouts for toned arms
  5. Wrist curl:
    Well, you cannot neglect the forearms if you want toned arms and in proportion. To perform this exercise, hold a dumbbell in hand, palm facing upward. Now keeping the arms stationary in one place, curl the wrist up. Feel the squeeze in your forearms. Perform 10-12 repetitions for 3-4 sets.

Wrapping up

These are only few but effective best workouts for toned arms. You don’t need to tons of exercise for these small muscle groups. Minimal workouts with just the right intensity will do wonders to your arms. Follow the workout and let us know if you need any suggestion.