It’s winter, and unfortunately the winter time is a common time for people to gain weight. The cold weather can easily get in the way of your fitness goals, causing you to lose motivation to go to the gym and instead spend time huddled up in a blanket, munching on your favorite comfort foods. But by making just a few simple changes to your winter routine, you can easily drop those pounds.
Next time you hit the treadmill, instead of jogging at a constant speed for a set period of time, try interval training. Start off by running at a relaxed, comfortable pace for about 2-3 minutes. Then, increase your speed so that you are running fast and hard (sprinting if you want to push yourself!) for 30 seconds to 1 minute. For example, if you were jogging at level 5 or 6 for 2 minutes, you may want to run at level 8 or 9 for your faster interval. You can repeat this for as long as you’d like, but make sure if it’s your first time running in a while that you don’t push yourself too hard right away, as this could lead to an injury.
Well, watch TV with a twist. Take advantage of the commercial breaks that occur during your favorite winter shows and get in a quick workout. Try something along these lines: 10-20 pushups (you can do them on your knees if 20 is too challenging), 10-20 sit-ups, 10-20 bodyweight squats, and then a 30 second – 1 minute plank. Short bursts of bodyweight exercises are a great way to add to your daily calorie burn while strengthening your muscles. In the middle of a Netflix marathon without commercial breaks? You can still do pushups, sit-ups, bodyweight squats, and planks while watching your show. In fact, the distraction of the program may make it easier for you to work out!
This is a simple one — try to make sure that you sleep at least 7-8 hours a night. When you are sleep deprived, sugary and fattening foods become much more appealing. Because your body is tired, it craves sugars and fats to fight off sleepiness and acquire energy. When you are well rested, however, it is much easier to avoid the temptations of unhealthy foods because your body does not crave them.
By Gabe Sansone