8 Week Winter Weight Loss Guide

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Winter is right around the corner, and for many of you, it’s a time to don the sweaters, sweatpants, and coats as the thermometer inches closer to 0. And with those heavy, baggy clothes comes the traditional winter bulk.

 

While bulking in the winter is a great way to pack on some lean muscle, it often comes with unnecessary fat gain as a direct result of the baggy clothing and endless holiday desserts. But, if you’re really interested in maximizing your winter and snagging some of those groovy snow bunnies on the street, you might want to shun the traditional bulk in lieu of a winter shred!

 

We’ve got a slew of tips, tricks, pointers, and even a full training plan too to help you lean out in only 8 weeks, so when winter is in full swing, you’ll be slim, trim, and ready for action.

 

Winter Weight Loss Tips

Calculate your Macros

All successful weight loss journeys begin and end with your diet. What you eat, and how much you eat, is crucial to your success. If you’re not consuming the right amount of carbohydrates, fats, and proteins, you’re at risk of losing muscle while dieting. Plus, if you don’t know how much you should it, it makes it next to impossible to track your nutrition and whether or not you’re consuming too few or too many calories. Eating too much results in no weight loss and eating way too little can grind your fat loss to a halt and increase your chances of losing muscle.

Calculate your macros and start tracking every morsel of food that crosses your lips so you can know for certainty that you’re adhering to your fat loss diet.

Be OK saying “NO”

Winter is a season littered with holidays and family gatherings. While that makes for some great memories, those times are often filled with lots and lots of high calorie fare in the form of creamy mashed potatoes, delicious cakes, and various other decadent treats.

Sure they might all taste great at the moment you eat them, what this endless snacking, eating, and indulging leads to is a plethora of excess calories and unsightly fat gain. To avoid the winter binge, be OK saying “NO” (politely, and more aggressively in necessary) to second helpings, luxurious desserts, or excessive alcohol. The immediate gratification you’re missing out on from this food will be well worth it when you don’t have to spend extra time burning it off in the spring!

Remember WHY you eat

Far too often, especially during the holidays, people eat because they’re stressed, depressed, lonely, overwhelmed, sad, or pressured to eat by family. Food is often used as a crutch or coping mechanism. Treating food in this manner leads to endless binges on highly caloric (often nutritionally void) food that spikes your blood sugar and insulin, promotes fat gain, and ultimately leaves you feeling worse after the inevitable crash.

Remember why you’re eating to begin with -- to fuel your body and mind for your workouts. Eating is not a remedy or cure-all for the troubles of life. If you find yourself getting stressed or anxious seek out a friend or relative for help, and if they’re the ones causing you the stress in the first place, take a few personal moment to breathe deeply, collect yourself, and process the situation.

Doing so will enable you to bypass the buffet binging and not wreck your weight loss diet.

Make Adjustments

Over the course of the next 8 weeks, you’re going to lose fat, but during that time it’s important to keep track of how much and how fast you’re losing weight. Your metabolic rate may lower as a result of losing excess fat so you’ll have to do some “tweaking” to your intake in all likelihood. Additionally, something to keep an eye out for is dropping too many pounds per week. This increases your chances of losing valuable muscle, which is the exact opposite of what you want when dieting.

If you’re losing 1-2lb / week, keep calories and training consistent for the following week. If you’re losing less than 1lb / week, add in one 15-20 minute cardio session after your lifting session OR decrease calories by 200. If you’re losing more than 2 pounds per week increase your calories by 200-250 / day.

After making adjustments continue weighing daily keeping track of your progress along the way.

Don’t Skip Sleep

During the holidays, people are trying to always cram in more and more things to do each day, whether it’s gift shopping, office parties, family gatherings, or just working overtime. In the effort to get more done, people usually opt to wake up earlier and stay up later at night, which means they’re severely shortchanging their sleep each night. While this might seem like a crafty way to get more things done each day, in actuality, it’s setting you on the fast track to weight gain and irritability.

Skimping on sleep, immediately impacts your recovery and hormone production, increases hunger and stress levels and decreased cognitive function. The end result is one cranky person who’s more in fat storing mode than fat-burning mode.

To get ahead of the holiday hustle and bustle, try to plan ahead, setting time aside for work, family, and your workouts. Also don’t forget to plan your meals. All this will aid your effort to stay on track and make this an incredibly successful, fat-shredding 8 weeks.

Winter Weight Loss Workout

 

Over the next 8 weeks, you’ll be training 6 days per week following an upper / lower split with 2 conditioning days in between your 2 lifting days. Sunday is for resting, watching football, and active recovery. Spend your Sundays enjoying family (and friend) time and for active recovery go for a walk, perform some easy yoga, or light stretching to relieve your sore muscles. The following eight weeks of training will be intense, but well worth the effort when you’re looking trim at Christmas time, while everyone else looks rather sloppy.

 

Some other training pointers:

 

Paired exercises are to be performed as supersets with minimal rest between exercises. After the pair of exercises is complete, rest 90 seconds and then perform the next set

Make sure to fuel up properly before you workout by selecting the ideal pre workout and sustain your performance with Intracell 7 (carbs are not the enemy, especially during training!)

Following training, kick start the recovery and repair process by consuming 1 serving of EAA Max and then proceeding to have your post workout meal.

Do NOT add any extra exercises to the training program. If you’re truly giving each workout everything you have, there is no need to do further training or cardio. Everything you need is right here.

COMMIT -- You’ve got just 8 weeks to get lean, mean, and ripped for winter fun time. Bear down, stick to your diet, and train your ass off. The rewards will be well worth it!

 

Now onto the workout!



Monday - Upper Body A

Exercise

Sets

Reps

Rest

     

Barbell Bent Over Row

3

8-10

0 sec

     

Flat Barbell Bench Press

3

6-8

90 sec

     

T-Bar Row

3

10-12

0 sec

     

Incline Dumbbell Twisting Press*

3

10-12

90 sec

     

Standing Low Cable Row

3

12-15

0 sec

     

High-to-Low Cable Crossover

3

12-15

90 sec

     

Rope Hammer Curls

3

10-12

0 sec

     

Overhead Rope Extensions

3

10-12

60 sec

     

*Begin with hands pronated and as you press the weights up rotate your hands inward so that at the top of the rep, palms are facing each other. When lowering the weights, reverse the motion.



Tuesday - Lower Body A

Exercise

Sets

Reps

Rest

     

Barbell Back Squat

5

10

60 sec

     

Leg Press

4

8-10

60 sec

     

Leg Extension

3

12-15

0 sec

     

Leg Curls

3

12-15

90 sec

     

Standing Smith Machine Calf Raises

3

15-20

60 sec

     

Hanging Leg Raises

3

AMRAP*

90 sec

     



Saturday - Kettlebell Conditioning Circuit

Grab a kettlebell (or dumbbell) and prepare to face a kettlebell complex like you’ve never attempted before. This one is intense and will ignite your metabolic performance for superior calorie burning and fat loss.

To perform the complex, perform each exercise for 5 reps all on one side, then perform all reps for all exercises on the other side. Then you may rest 90 seconds before completing the circuit another 3 times for a grand total of 4 complete rounds.

  • 1 Arm KB Swings

  • 1 Arm KB Clean

  • Racked KB Reverse Lunge

 

Thursday - Upper Body B

Exercise

Sets

Reps

Rest

     

Weighted Pull Ups

3

8-10

0 sec

     

Standing Military Press

3

8-10

90 sec

     

Bodyweight Chin Ups

3

AMRAP*

0 sec

     

Seated Alternating Arnold Press

3

10-12

90 sec

     

Seated Lat Pulldowns

3

10-12

0 sec

     

Cable Lateral Raise

3

12-15

90 sec

     

EZ Bar Curls

3

8-12

0 sec

     

EZ Bar Skullcrushers

3

8-12

60 sec

     

*AMRAP = As Many Reps As Possible



Friday - Lower Body B

Exercise

Sets

Reps

Rest

     

Trap Bar Deadlift

4

6-8

90 sec

     

Deficit Reverse Lunge

3

10 / leg

60 sec

     

Romanian Deadlift

3

10-12

60 sec

     

Alternating Step Ups

3

20 / leg

0 sec

     

Seated Calf Raises

3

10-15

60 sec

     

Mountain Climbers

3

15 / leg

60 sec

     

 

Saturday - HIIT

For your Saturday HIIT session, perform the exercise as one continuous circuit moving from one exercise to the next with as little rest between moves as possible. After completing each round, rest for 60-90 seconds and then get back to work!

 

Perform each exercise for 30 seconds, Complete the circuit a total of 4 times:

 

Jump Squats

Chin Ups

 

Military Push Ups

Alternating Lunges

Bodyweight Rows

Burpees

 

Get Ripped For Winter!

 

You have all the tools you need to be successful and get shredded for winter. Now it’s up to you to commit to the process and make this a winter shred like no other. Stick to your macros, train your ass off, and get your rest, and you’ll be stunned at the amazing results achievable in only 8 weeks!