Winter is coming *Jon Snow Voice* which means more lazy nights curled up by the TV (watching Game of Thrones?). We all get it, fitness becomes more of a secondary priority when you can’t even pull your car out of the driveway with all of the snow.
Winter also comes with all the festivities: Thanksgiving, Christmas, Kwanzaa, New Years… all that jazz. This means more food. A lot more food. These extra calories don’t have to go to waste if you’re bulking, but let’s talk about before then: what’s some of the best diet plans to lose weight before winter hits?
I feel like fitness is over-complicated these days. Tap open Instagram or just about any social media platform and you’ll find a lot of people with different approaches to fitness.
First there are the clean eaters, then the vegans, the vegetarians, the paleos, the Atkin’s Dieters, the HCLF, the HFLC, the HCG dieters (this one makes me cringe), the IIFYMers, the flexible dieters, the carnivores, the cannibals… all these diets and yet losing weight comes down to one major principle: eating less calories than you burn. It’s that simple, and there’s no way around it.
With that being said, I’m going to give you what you need to know and what to do before winter hits.
Never Plan to Fail
It’s a bit cliche, but if you fail to plan, then you plan to fail. Therefore, make a plan: you need one. Focus on two things: your diet and your exercise routine. Let’s look a bit more in-depth for each category.
Dieting sucks. We all know this. But if you’re looking to shred off those extra pounds before winter hits, it’s a necessary evil. Here are some guidelines for your diet:
- Set your protein intake to 1 to 1.2 grams per pound of bodyweight (Example: 175 lb male = 175 to 210 grams of protein)
- Find your BMR (Basal Metabolic Rate) and ensure a calorie deficit is made by roughly 20 percent.
- Set dietary fat to 0.2 to 0.3 grams per pound of bodyweight (36 to 54 grams for 180 pound male)
- You need carbs, especially on a cut. They’re protein sparing, and will help you keep more muscle. Fill in the rest of your calories with carbs.
Notes: No matter what dieting approach you follow (like the ones listed above… paleo, vegan, and whatnot), you need to ensure you’re getting enough protein each day. Getting an adequate amount consistently will help build and maintain muscle mass.
The Workout Routine
This will always be personal preference, but remember the main principles: heavy compound weightlifting (80 to 85 percent of your 1 RM, roughly 4 to 6 reps), progressive overload (getting stronger over time. ADD WEIGHT TO THE BAR), and good form.
When I say personal preference, I mean train toward your goals: if you want to compete in a powerlifting meet, you probably shouldn’t be training for a marathon. Adjust your training as needed, but don’t forget the main principles of weightlifting.
Follow these tips, and you’ll be ready for winter in no time. Forget the fad diets and do what works: getting your diet and training right. With all those pounds gone, bulking season will have arrived. It’s going to be winter, so enjoy those festivities: you earned it.