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How To Fight Winter Weight Gain

By Brad Scott

Group Training

The winter is the most difficult time of year to stay in shape. The days are shorter, the weather cold and wet and motivation can get low. You may spend most of your daylight hours at work or in school. One of the best ways to stay motivated and in shape while avoiding the "winter blues" is to attend Group Exercise classes.

Not many years ago, the term Group Exercise meant "Aerobics". A group class consisted of dance music and maybe a step while you performed movements meant to work up a sweat. However, times have changed and the health industry has grown with them.

Now a group class may be run boot camp style. No music and consist of exercises geared toward military training. It may be a pump class, using dumbbells and barbells to build muscle. It may be a boxing fitness class, which develops strength along with basic fighting skills. Either way, the term Group Exercise has once again become exciting.

Group Classes are absolutely excellent during the winter. You can find support and motivation from your class partners and develop good friendships. These newly found friendships may become workout partnerships you came carry over into the gym for additional strength training.

Group Classes are typically well lit and full of energy, helping you forget that the outside is cold and bare. You can push yourself and continue to work towards your fitness goals. You can lose weight, gain muscle or just maintain the body you took all summer and fall to create.

If you are like me and dread this time of year, I recommend finding a Group Exercise class you find fun and exciting and then make arrangements to attend at least twice per week. You will recognize the benefits immediately.

Nutrition

The winter is typically a time for weight gain, but you can reverse this trend and make it a time for weight loss. By recognizing that you are less active than you typically are during the warmer months, you can adjust your caloric intake (the amount of food you eat) to sustain your muscles and decrease your body fat.

The first step is to determine how many calories you typically eat. There are several ways to do this. The easiest is to seek out a qualified fitness trainer or nutritionist. Of course this will cost you fees. A simpler method is to not really count calories, but rather estimate food portions. A portion of just about anything can be estimated by the size of your palm, your palm being one portion. So add up the calories or portions you typically take in a day.

Next, determine the difference in your activity level. If in the summer you typically ride your bike 3-4 times per week, but cannot now due to weather, that is a difference. If you make up this difference by riding the stationary bike at the gym, then you are good-to-go. Otherwise, you will need to reduce your calories (portions) to make up for the energy you are no longer expending.

This simple two step process can help you maintain your weight during the winter months. In addition, there are some guidelines to provide a check and balance to this approach.

  1. Still try to eat 5-6 smaller meals per day

  2. Still balance each meal with a good mixture of proteins, carbohydrates and fats

  3. Do not reduce your caloric intake to a point that you fill tired, sick or hungry

Live for the Moment.....Exercise for Life

About the Author:

Brad Scott is Owner and President of Sport and Life Fitness in Melbourne Florida. He holds a B.S. in Mechanical Engineering and is a Certified Fitness Trainer and Specialist in Sports Conditioning with the International Sports Sciences Association. With over 20 years of experience, Brad offers a wide variety of fitness solutions for most anyone. Visit him online at www.SportAndLifeFitness.com today and start your fitness journey.