Winter Toning Tricks and Workout

We all know that winter is the hibernation time for most people which also means a few added kg’s around stomach, bum, hips and thighs…. However this need not be the case with a few simple steps and a quick workout that is guaranteed to keep you lean and toned over winter ready for the beach come summer time.

Trick #1- Work on your energy deficit-

Plan out what your nutrition intake is and work on your energy deficit aiming to expend more energy in your day than what you ingest. This doesn’t mean cut your calorie intake! We should still be eating a diet with 1500 or more calories per day to ensure our metabolism stays consistent and hormone levels especially our cortisol doesn’t elevate causing site specific fat gain.

Trick #2- Nutrition-

This goes with trick #1 but looking at your diet is going to be the make or break stage of getting a lean, toned, flat stomach. Eating should consist of a high quality, high protein with lots of nutrient rich vegetables, fruits, seeds and nuts along with a good source of fat.

Trick #3- Train Strength Movements-

Look to our base exercises stimulating as much muscle fibre as possible creating a high energy output. Exercises such as Deadlifts, Squats, Presses, Chin Ups and Olympic Lifts, mix this in with short burst sprints and you have yourself a fat blasting workout.

Trick #4- Sleep and Stress-

Stress is one of the body’s biggest contributors to weight and fat gain, this can be a result of many lifestyle factors. To ensure that this isn’t stopping us from getting a toned and lean body be sure to get at least 7-9 hours of sleep a night. A good way to control sleeping patterns is to go to bed at the same time EVERY night and wake up EVERY day at the same times (this means on the weekends too). Another handy method to decrease stress is meditation and yoga, breathing techniques not only help put the mind at ease but teaches the core to engage.

Trick #5- Training Variation-

Training should have variation, correct periodization and programming is a big part in keeping the body from plateauing. Mixing it up with High Intensity Interval Training and Strength and Conditioning Workouts is a great way to stimulate muscle fibre. To see more about periodization look at www.rarityfitness.com.au/understanding-training-progression/

Trick #6- Avoid Cardio-

This may seem like the biggest mistake, but it’s not! Excessive and prolonged cardio is one of the biggest misunderstood methods of burning body fat. Try stick to short burst high intensity sprints with minimal rest. For more on how this works www.rarityfitness.com.au/fat-loss-fact-fiction/

Trick #7- Supplementation-

Let’s get this right, there is no pill or powder that will make you lean and stay lean. However there are supplements such as fish oil that help us physically, mentally and are sustainable for not only us but the environment too! Omega 3 or fish oil and magnesium is a good start when introducing supplements into your nutritional plan. For more info on the pros and cons of supplementation www.rarityfitness.com.au/pros-cons-supplementation/

 

With these 7 rules helping you through the winter month, it has never been easier to maintain that toned summer body all year round, for anyone who wants a free workout enquire with us and we will run you through a great little program to help kick-start you into summer or give the workout bellow a try!

 

Round 1

Sprint 100meters

3 Chinups or Assisted Chinups (must be heavy)

6 Deadlifts

12 Kettlebell Swings

Rest for 1 minute

Repeat 3 times, once completed rest for 3 minutes

 

Round 2

Sprint 100meters

3 Chinups or Assisted Chinups (must be heavy)

6 Deadlifts

12 Kettlebell Swings

Rest for 1 minute

Repeat 2 times, once completed rest for 2 minutes

 

Round 3

Sprint 100meters

3 Chinups or Assisted Chinups (must be heavy)

6 Deadlifts

12 Kettlebell Swings

Rest for 1 minute

Once Only

 

 

Round 4

20 Double Unders or 50 Quick Skips

3 Clean & Press

6 Push Ups

12 KB Front Squat

Rest 1 minute

Repeat 3 times, once completed rest for 3 minutes

Round 5

20 Double Unders or 50 Quick Skips

3 Clean & Press

6 Push Ups

12 KB Front Squat

Rest 1 minute

Repeat 2 times, once completed rest for 2 minutes

Round 6

20 Double Unders or 50 Quick Skips

3 Clean & Press

6 Push Ups

12 KB Front Squat

Rest 1 minute

Once Only

 

DONE! If you need any help above please contact us and we can help you out!

Winter Toning Exercises
Winter Toning Exercises