Workout Routine In The Winter

Workout routine in the winter can be more difficult that in the warmer months. If you are going to start a workout program to lose weight in the fall or in the summer, it would be more challenging to lose weight in the fall depending on where you live, than in the summer. For example, living in North Dakota would be more difficult for most people to stay focused, do their workouts and lose weight than if they lived in say Southern Florida or California. 

 

Lets face it, you can never be too fit and when you live in a warmer climate your body is more acclimated to becoming physically active easier and quicker than if you were living in a colder climate. Or even when the seasons change you get ups and downs in your motivation to complete your basic workout routine. Take your car for example; on a 80 degree day you can start it up and take off in a minute or so, but you would not be able to take of that quickly after started it in 20 degree weather. You would have to warm it up and raise the internal temperature of the vehicle first; the same thing goes for your body when you try to exercise in colder weather. It takes more time to get warmed up and to be in the mood to exercise. So you have to be mentally and physically committed to your workout routines. You must really have the motivation and drive necessary in order to lose weight and exercise the way you need to, or else the change in the seasons and in the temperature can really be a bummer if you don’t prepare and stay motivated.

ab rollout

ab rollout

 

Muscle workout is essential to see and feel real progress. When you are lean as you can possible be, and you continuously exercise your muscles your

ab rollout on knees

ab rollout on knees

whole body will become a calorie burning machine

end position of ab rollout

end position of ab rollout

and you will be loaded with more energy that you can possibly imagine. You will have the energy to get a lot of important things done in no time without feeling tired and sluggish compared to someone who does not workout. Remember workout is not just to look good,

floor crunch

floor crunch

which is fine. But working out does so much more than

vertical pedaling

vertical pedaling

that, and it has many positive impact on your overall well being, mood and health. It increases your self esteem, gives you more purpose in your daily life, not to mention it makes you feel

abdominal bench sit ups

abdominal bench sit ups

like a million bucks, it is burns fat away long after you leave the gym, it makes you more alert and mentally sharp, and the list goes on and on. Exercise will make your life feel so much more fulfilling.Try some of the exercises I have outlined below and see what a difference it makes for you if you are not already doing them. Remember, you can never be too fit.

 

 

Workout Plan

Weight Machines

I have talked about getting leaner in the past. Getting leaner will help you to burn more fat. You will burn more fat while you eat, sleep, work out or anything else that you do. Getting leaner starts with working out regularly with some type of resistance training; at least 3 times a week.  Here is a workout plan to assist in getting to your ideal body image goal.

 

You do not have to workout like a professional bodybuilder to become lean. Doing any type of light weights for resistance training is a great start. Even using your own body weight or a fraction of it can be a really good start to building light, lean muscles to help to speed up your overall metabolism. In turn it will give you more energy and burn more fat. Whether you are needing to start working out for the 1st time, or if you are a seasoned pro and you just need a little variety in your routine try these 2 different weekly workout plans I have personally designed for you below. Remember to always check with your physician before starting any workout plan.

 

Do each of these weekly workouts for 4 weeks straight to start out(2 weekly workouts programs x 4 weeks = 8 weeks). Then on the 9th week start to alternate the workouts weekly for the next 8th week(workout 1 x 1 week, then workout 2 x 1 week for 8 weeks total) before going back to doing each weekly workout for 4 weeks each straight again. Here are the 2 different weekly work out programs and how they would work. This is assuming you have the necessary workout equipment or a local gym membership.

 

Workouts for women

Workout #1( 4 workouts per week, feel free to change the days to fit your own schedule):

Monday

shoulder press with dumbbells or barbell: 9-12 reps of 4 sets

bicep curl with a curl bar or dumbbells: 9-12 reps of 4 sets

tricep press with dumbbells or barbell behind the neck: 9-12 reps of 4 sets

forearm curls with dumbbells or barbells: 10-20 reps of 4 sets

Tuesday

squats with barbell: 10-15 reps of 5 sets

hamstring curls: 8-12 reps of 5 sets

seated or standing calf raise: 8-12 reps of 5 sets

laying leg raises on a bench: 60-80 reps in as few sets as possible

Thursday

brench press with barbell or dumbbells: 8-12 reps of 4 sets

decline press with barbell or dumbbells: 8-12 reps of 4 sets

incline press with barbell or dumbbells: 8-12 reps of 4 sets

Friday

dead lift with barbell or dumbbell: 8-12 reps of 5 sets

chin ups or lateral pull downs: 8-12 reps of 4 sets

Shoulder shrugs: 10-15 resp of 4 sets.

workouts for men

Workout #2(4 workouts per week, Again you can change up the days to fit your plans)

Tuesday

Dumbbell or barbell rows: 8-12 reps of 4 sets

dead lift with barbell or dumbbell: 8-12 reps of 4 sets

shoulder press with dumbbell or barbell: 8-12 reps of 4 sets

Wednesday

push ups: do 50-70 reps in as few sets as possible

tricep dips: do 30-50 reps in as few sets as possible

sit ups: do 50-70 reps in as few sets as possible

seated or standing calf raises: do 50-70 reps in as few sets as possible

Friday

Lunges with barbell or dumbbell: 8-12 reps of 4 sets

stiff leg dead lift with barbell or dumbbells: 10-15 reps of 5 sets

internal and external rotation calf raise: 10-15 reps of 5 sets

home workout

Saturday

bicep curl with a curl bar or dumbbells: 9-12 reps of 4 sets

tricep press with dumbbells or barbell : 9-12 reps of 4 sets

forearm curls with dumbbells or barbells: 10-20 reps of 4 sets

shoulder shrugs with dumbbells or barbell: 10-15.

Follow my directions above and see a harder and firmer body in a short amount of time. Doing most or all of these exercises I mentioned above and dieting will bring you closer to your lean body goal in very little time. If you are not sure of what some of these exercises are just google them for a pictures to get ideas of how these various exercises look and work. Check out my ab focused workout book.

Good Way to Lose Weight

workouts

There is one good way to lose weight. Do so incorrectly and you must expect that the pounds will come back – with interest.

Losing weight can be difficult. Keeping the weight off is however even more difficult. This confirms a survey conducted by Kraschnewski and colleagues two years ago. Of the 14,000 participants who declined ten percent, only managed fifteen percent of them actually kept the weight off for one year.

This is often caused by a combination of several factors, but much could be prevented, if they lost weight properly. To do that requires knowledge of the body’s defense mechanisms, and what one should do to prevent their body from working against them.

Body’s defense mechanisms
When you lose weight your body will adapt by implementing several processes.

 

Appetite increases.
Resting Metabolism decreases (more than weight loss would indicate).
You move unconsciously less than previously.
The energy consumption of motion decreases (you become more energy efficient).
This is the body’s normal response to an energy deficit (weight loss), depending on the size of it and how long you’ve been in the energy deficit stage. The greater the weight loss, the stronger the signal.

Those of you who constantly cut in energy intake will eventually be a huge mismatch between energy intake and body weight. The result may be that even if you eat very little food (6-9 kcal / pound) you will not go down at the pace you wanted to.

These is only a good solution. Many people choose the wrong approach and eat even less. Doing so, will cause the mismatch to only grow larger. Over time, this will lead to difficulty losing additional weight. It will be even more difficult to keep the weight off.

 

Do not let the scale ruin it for you.
When dieting, it is important to do everything right from day one.

It is important that you understand that your body weight is only the sum of everything you weigh. It says nothing about how you look or how you feel. Allowing the scale alone to determine your progress, can be very debilitating.

Although the goal is to lose weight, there are several tools that are more important.

One is waistline. The waist measurement will give a good idea on which way it goes. Go down around the stomach, while the weight is stationary, this means that you have lost a lot of fat and maybe built some muscle.

The second tool is progress in strength. Do not plan to lose much weight without strength training; if you did that this is a very bad idea. Your strength is a good indication that you burn a lot of fat when exercising and at rest.

How your clothes fit your body and compliment from other people around you, is not without significance.

 

Read More -Check out our 1 RM calculator

If you are going to lose weight you should aim to shed most of the weight that is fat and not muscle that provides form and shape.

So briefly summarized (ranked by how important they are):

Waist measurement
Increased strength (relative to body weight).
How clothes fits body and the compliment from others.
Bathroom weight.
When you have a broader and more precise approach to your objective chances are significantly greater that you will become one of the fifteen percent that succeed.

You should achieve a positive plan for at least one of the tools. If your weight had not improved for three weeks, as long as your waistline goes down and your strength goes up you are making progress.

 

The solution is easier than you think
Now hopefully you have understood the theory behind weight loss, it is important to look into what can be done in practice.

Be stingy on calories is ok as long as you don’t cut your energy level in doing so. Remember that everything you do should be realistic to implement for the long term. The faster you cut your energy intake, the greater the negative effects. Although your weight maybe at a standstill, it may be that you burned the fat and therefore you are getting a beautiful body. Since you aim to lose a certain number of pounds. Also aim to look amazingly good!
Try to move a lot. Rosenbaum, an expert in the field of clinical weight loss, through their research know that to maintain an acceptable level of physical activity is important to lose weight and keep the weight off.
Strength training causes you to burn more fat percentage wise, in addition to that it will give you muscles that make the physical appearance improves. Another positive thing is that with strength training you will be able to maintain a higher resting metabolism.
You may have been overweight for 5, 10 or 20 years? So be realistic and do not expect to be thin in 8 weeks. Weight loss is more of a gradual process of repeated good habits after good habits over time, this will give your long term results.
3 tips for people who have had great success:
I.Many of you might have already started to lose weight. Some of you may not have seen great improvement thought? There is no reason for despair – you can almost always fix what you’ve done wrong. It requires, however, that you trust that the advice I give is better than the ones you tell yourself.

2.You might weigh 164 lbs and eat 1300 kcal. Fortunately your body adapts both ways. You need to eat more, so you will burn more.

Increase energy intake by 2-400 hundred kcal. This will increase resting metabolism and you will have more energy to move more.
3.Eat more protein. Although one pound of muscle and one pound of fat burns about the same in rest, a modest increase in muscle mass over time could increase resting metabolism by up to 10%. Protein is essential to maintain and build muscle.
Become stronger. As I previously mentioned, strengthening is a good indication that you burn fat. Strength training can help to increase resting metabolism, while you build muscle that makes you burn more when you are active.
The most important thing you can do when things have gone a little bad for you is to take action – the sooner the better. You have the tools to lose weight and keep it off. You just need to implement them and get back up when you have made some bad choices with your diet and exercise plan.