Refuel

The right way to workout in winters

*Dress appropriately
*Don't be extra dressed
*Set a goal
*Look for a partner or a group
*Workout outdoors
*Keep hydrating
*Longer warm ups
*HIT It!!

Dress appropriately
In winters, wear multiple layers that you can take off as you feel hot during the workout. Layering with thin tight clothes is better than one thick layer as it provides better insulation and better movement. Go for fabrics that will keep you dry and warm and at the same time won't restrict your movements. Hence, synthetic fibers could be great options and not cotton. Wearing compression is a great idea in winters as it not only helps you to keep warm but also to recover faster from the workout. It is also important to cover your extremities as your body tends to lose a lot of body heat from these areas. Be sure to wear warm hats, gloves and socks that will keep your feet dry.
If you like working outdoors, go for reflective bright clothes and shoes to be safe on the roads.
Don't be extra dressed
Don't try to keep yourself too warm while working out as you will perspire more and end up feeling chilled. If you are feeling hot during a workout, remove a layer of clothes as it may lead to hypothermia.
Set a goal
Working out in winter is not easy as the days are shorter and you will find hundreds of excuses to not to workout. Try to set a goal for the entire winter season. It could be either running a marathon or just losing a few inches. Doesn't matter as long as you have something to work for. Make a goal that is achievable and measurable. For example, if you can do 10 pushups now. Set a goal to do 20 pushups by the end of one month. This is both measurable and achievable.
Look for a partner or a group
There is nothing like having a partner or a group or a personal trainer to workout with. This will keep you motivated and increase your level of efforts while training. You will be more likely to stick to a schedule and have a better time while working out.
If you don't have a workout buddy and can't afford a personal trainer, you can definitely join a group class. There are so many options available out there today including yoga, pilates, CrossFit, running and biking groups.
Workout outdoors
It is better to workout outdoors in winters in my opinion. It helps you burn more calories as body has to work harder to maintain your body temperature. Also, getting some fresh air is good for your health and mind as well.
Keep hydrating
Make sure to drink enough water even when it's cold. It is very easy to get dehydrated in winters as it is harder to notice. We may be sweating but the body temperature is not too hot. Load up on water before starting a workout and carry a water bottle with you. A good rule will be to have at least 3-4 cups of water during your workouts.
Longer warm ups
As the temperature drops, your muscles and joints will take longer to heat up. Hence, you are at a much higher risk of getting sprains and strains if you don't warm up long enough. Try to warm up for at least 10-15 minutes and don't up the intensity until you already start breaking into sweat.
HIT It!!
Nothing works better in winters than high intensity training also known as HIT. This is short and intense and works perfect in winters as the days are shrinking. You can vary exercises and include bodyweight exercises, running, skipping, and even weightlifting. Using this regime, you can work on your strength, stamina, and speed at the same time. This is much more dynamic and fun as compared to using cardio machines every day. CrossFit is a program that utilizes this training methodology to train people in a group class format.

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ABS EXERCISES OF ALL TIME:

Medicinal Ball Seated Knee Tuck.

Sit on a bench and squeeze the medicine ball between your feet. Extend and elevate your legs out in front of you and extend your torso so that your body forms a straight line. Hold on to the bench for support. Crunch your torso forward and bring your knees to your chest.

Wholegrain bread: A slice of wholegrain bread is a good source of carbohydrates. “And it has flexible partners,” says Burke. “Top it off with jam or honey for more fuel or sliced up hard-boiled eggs for high-quality protein.” If you’re hitting the gym during your lunch break, grab some bread about 45 minutes before you head out. “Top it with a couple slices of turkey,” suggests Villacorta. “At this time of day, you should eat about 30 grams of carbohydrates and 15 to 20 grams of protein.”

Oats: Oats are full of fiber, which means they gradually release carbohydrates into your bloodstream, Burke points out. (But they’re not so full of fiber that they’ll cause gas.) This steady stream keeps your energy levels consistent during your workout. Oats also contain B vitamins, which help convert carbohydrates into energy. Help yourself to one cup at least 30 minutes before you begin exercising.

Q: Is it bad to exercise on an empty stomach, especially in the morning?

A: It depends on the type of exercise. A brisk walk or light jog on an empty stomach is fine; just drink a glass of water before heading out the door.

For more intense exercise, eat some easy-to-digest carbs (a packet of instant grits, a slice of toast, half a plain bagel, a banana, or a cup of fruit cocktail washed down with a glass of water) to help provide fuel.

Bananas: “They’re nature’s PowerBar,” says Dr. Louise Burke, head of Sports Nutrition at the Australian Institute of Sport and coauthor of The Complete Guide to Food for Sports Performance: Peak Nutrition for Your Sport. Bananas are loaded with digestible carbohydrates (read: fuel) and are packed with potassium, which aids in maintaining nerve and muscle function. The body doesn’t store potassium for very long, so a medium banana before a workout will help keep nutrient levels high. Villacorta especially recommends bananas for morning exercisers: “Get up and eat a medium banana with 1/2 cup of Greek yogurt. Wait about 30 minutes and then hit the gym. Your body will need the carbohydrates and protein.”

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After work out take protine shake but remember if you work out in morning take shake with Water and if you are hitting GYM in evening then it is advisable to drink protine with milk before sleeping... Take it with low fat chilled milk.

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Serving Size: 1 Scoop (24g)
Servings per Container: about 57


Amount Per Serving
Calories 100 Calories From Fat 10
% Daily Value*
Total Fat 1g 2%
Saturated Fat 0.5g 3%
Sodium 100mg 4%
Total Carbohydrate 3g 1%
Sugars 1g
Protein 20g 40%

Typical Amino Acid Profile – Each Serving Contains:

L-Leucine 1502 mg
L-Isoleucine 690 mg
L-Valine 742 mg
L-Lysine 342 mg
L-Threonine 506 mg
L-Methionine 276 mg
L-Phenylalanine 1112 mg
L-Tryptophan 384 mg

L-Arginine 620 mg
L-Aspartic Acid 700 mg
L-Cystine 554 mg
L-Alanine 530 mg
L-Glutamic Acid /L-Glutamine 6460 mg
L-Glycine 808 mg
L-Histidine 398 mg
L-Proline 2720 mg
L-Serine 1028 mg
L-Tyrosine 628 mg

Ingredients: Wheat protein isolate, cocoa, natural & artificial flavors, Ultimate Enzyme
Blend (protease, elastase, trypsin), sucralose, acesulfame potassium and soy lecithin.


Directions for use: Mix one scoop Wheat Protein Isolate in 9 fl. oz. (266ml) water or your
favorite juice. Consume 1-4 servings daily, or as recommended by your health care
professional.

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