The days are getting shorter again and the temperatures are dropping from week to week. Many people lose motivation to pursue their goals during the colder months. What most people forget, however, is that it is precisely during these months that the greatest progress in training and personal development can be achieved. In this article, we show you what you can do about it.
Why is winter so important for physical and mental growth?
Many people lose motivation for their training during the cold season and they complain about the cold and get the so-called "winter blues". They miss the summer and the warmth and prefer to retreat inside in front of the television. Nutrition is also often neglected at this time of year.
But many forget that it is precisely these months that can help you the most. In autumn and winter we finally have the time to deal with our goals and to think about what we want to achieve.
For example, if we want to have a top physique in the summer, it makes the most sense to start now instead of trying to lose weight on a crash diet in May. Because most of the time this only leads to more frustration.
4 tips to get the most out of winter:
It's no secret that the mind and body influence each other. A healthy mind lives in a healthy body and vice versa. If you want to get the best out of your body and mind, here are four tips that will turn you into an absolute warrior.
1. Get some exercise in the fresh air
Supplement your strength training with endurance workouts such as jogging, cycling or swimming, or long walks in the fresh air. Exercise in the fresh air has many advantages: not only does it help to keep your metabolism going, but it also improves your lung capacity and stimulates blood circulation in the body.
We often get too little vitamin D, especially in winter, because we spend less time outdoors and the sun's rays are weaker. Spending time in the fresh air can help counteract this problem and increase your vitamin D intake. It is also observed that exercise in the fresh air has a positive effect on mood and can help to avoid winter blues.
It is important to note that when temperatures are very cold it is important to dress appropriately to avoid hypothermia. This allows you to enjoy the benefits of exercise in the fresh air while improving your health and well-being.
2. Watch your diet even in winter
It is important to have a healthy diet even in winter to provide the body with all the nutrients it needs and not to interfere with your training goals. Of course, it's okay to occasionally indulge in a slight calorie surplus, especially when trying to gain muscle mass. However, it is important to have the right balance of macronutrients, such as carbohydrates, proteins and fats, and micronutrients, such as vitamins and minerals.
A common mistake many make is to let the winter diet slide completely and eat mostly junk food. This not only leads to unnecessarily gaining weight, but also to the body not being supplied with the necessary nutrients.
Instead, you should try to eat as healthy and balanced as possible. This can mean creating an eating plan that includes regular meals and snacks rich in protein, carbohydrates, fats, vitamins, and minerals. You can also get support from a nutritionist or follow nutritional recommendations.
It's also important to note that whatever you're ingesting now, you need to train hard away. A healthy diet is an important part of training success and should not be neglected.
3. Face the cold!
Instead of hiding from the cold, face it and start loving it! One method that is gaining popularity and is used by many professional athletes is cold therapy. It helps you to improve your regeneration, release happiness hormones and endorphins and make you more resistant to the cold.
There are several ways to try cold therapy. One way is to stand in a safe body of water, like a lake or river. If this is not possible, you can also put a bucket on your balcony and fill it with cold water. Start with just a few minutes and slowly build up by increasing the time you spend in the cold water each time.
You can also start with a cold shower to get used to the cold. Make sure you cool the water down slowly and that you dry and dress well after the shower to avoid hypothermia. It is also important to note that there are individual differences in resilience to cold and it is important to know your limits and not to exceed them.
Try cold therapy and you'll see how it can help you enjoy winter. It can be a real game changer for your physical and mental health.
4. Start meditating
Man has never been exposed to such a constant barrage of stimuli as today. We are constantly distracted by constant availability, social media, the internet and streaming platforms and our lives seem to be dominated by these stimuli. We are addicted to information and our reward system loves it when we let it shower us.
However, this has a negative impact on our psyche and it becomes increasingly difficult to resist this distraction. When was the last time you were really bored or had a conscious dream? Nowadays this is almost unimaginable.
In order to escape this constant fire of stimuli, it is important to consciously remove yourself from distractions and take time to relax and dream. One way to do this is through the practice of meditation.
You can start with a short 5 minute meditation and then slowly work your way up by giving yourself a little more time each day.
It is best to meditate in the morning for about 30 minutes
These were our tips to get the best out of the cold season. Use this time as best you can and you won't regret it.
