How to stay in shape in the cold winter season

How to stay in shape in the cold winter season

Winter is a beautiful season, it marks a difference in our daily lives, there are holidays, like Christmas and New Year. The weather becomes cold and our activities change drastically, we use clothes according to season, spend some serious time shopping gifts, clothes, Christmas food etc., we decorate our houses and children are very excited, with all of the aforementioned is very easy to neglect your fitness routine, our time availability is reduced a lot, besides, the cold weather really discourages us.

Many people would rather to stay in home watching tv, being best carpet cleaner reading or comfortably seated in a cozy and warm couch than go outside to do some jogging with all that cold, after all pausing our routine some days will not make any difference in us right?, well that’s actually wrong, our body will suffer the effects of skipping exercises for two or three months, fortunately there are some advices to take in count to stay in shape during those days.

Tips to stay in shape in winter

– Keep focus in your goal, remember the prize, set goals that will help to keep you motivated, think how awesome you will be on spring and summer, or in the benefits for your health, and remember that exercises gives you energy to face those cold days full of activities.

– If you usually workout after work, consider the option of exercise in the morning, it will give you energy for the day and you will have free the rest of the journey, you will be able to relax at night being warm and cozy in your favorite couch.

– Try something new, that’s exciting and will encourage you to keep pursuing your goal, find a new gym, or try a new indoor routine, there are several things that can be made at home like jumping rope for example.

– Try to exercise with fun, think about dance classes, or dance groups at home, like a party for exercise, videogames can help too, there are consoles and games that help you to exercise, that is the evolution of fitness videos.

Keep yourself motivated

– Keep yourself motivated, buy some new training gear, remember to buy right clothes for the season, waterproof and not bulky, if you feel comfortable with the proper equipment and clothes that will make you try harder.

– Put some pressure on you, post your progress in social media, join online fitness groups, that will keep you motivated.

– Try winter sports, take advantage of the season and try exciting sports that will help you to keep in shape and amused.

– Make things easier for yourself, keep your exercise gear at hand, if you need a towing company to take out your exercise gear for winter from the bottom of the garage, you will be discouraged.

– Program your thermostat to start warming your house a few degrees before you wake, if it is cold at that moment you will want to keep in your warm bed.



How water can help you lose weight

How water can help you lose weight

Sometimes, when we’re hangover from a tiring working day or an exhausting activity that demands a lot of physical effort, a simple glass of water might be the best cure to all our aches. Water is an amazing liquid that gives us a great amount of benefits and among the most underestimated and overlooked there is the ability to help us lose more weight.


Yes, water is one of the things we must ingest while going on a diet or exercise program intended to make us lose weight, but how does something so simple like water help us on this titanic task? Follow the read and find out!

Appetite suppressant

This is one of the many qualities that water has. Drinking a glass of water prior to every meal will help you feel fuller and restrict the amount of food we’re about to eat. Some portals dedicated to do research in the areas of health and nutrition say that we may avoid ingesting 75 calories every time we have a glass of water before eating, which means we can lose from 9 to 12 kg in a year just by doing this with every meal.

Sugar replacement

This might be a quite difficult to implement in our lives: use water as a replacement of sweet beverages such as sodas and bottled juices. The reduction of the amounts of sugar makes a great impact on the goal of losing weight that can be seen on a few weeks. Of course, water has no flavor and can bore us quickly, so adding some lemon slices will help us avoid the tiredness of drinking nothing more than water, additionally, the lemon slices have pectin that help us suppress food craving.

Low temperatures

Drinking cold water will make our bodies work harder in order to make the water warmer. This water “heating” comes from the burn of calories present in our reserves, and this makes us accelerate our metabolisms to accomplish our weight loss goal. So you know, the colder the water, the better for our bodies.

Gym friendly

There’s nothing crazy on carrying some water to your training session on the gym, in fact you can think it’s obvious to have a water bottle with you while doing some of your exercises. But water isn’t there just to keep you hydrated. A decent consumption of water will help you deal with muscle cramps and will give you extra strength to work out harder and for longer times, since it keeps joints well lubricated.

Drink enough

The advised amount of water someone has to drink is 8 glasses (250ml) a day, more if your workout makes you sweat a lot. This is an average value as the amount of water you need to drink will depend on your size. Be sure to contact some companies that can make sure you are drinking the purest of waters. Be aware that the darker your urine, the more water you must drink.

How to know what muscles to work out

How to know what muscles to work out

It’s wide known that most of people work out in order to look good instead of being healthy. That’s far from being the right focus; everyone have their purposes and if that includes working out, nothing will be bad. But the main trouble of the good looking purpose is that people build their workout routines with exercises that only focus on show-off muscles, such as chest, abs and biceps. In this article you will learn to know what mucles to work out.

Maybe at some point of your workout routine you will feel stuck in the same weight, number of reps or sets without being able to improve. This is a major sign that you’re not working some muscles that are vital to strengthen the show-off groups. You might get to know how to spot those neglected muscles by feeling that tiredness in the big and important ones. Coming up, you’ll see the most neglected muscles when it comes to work out, so follow the read and find out how to spot the muscles that need more training.


Erector Spinae

You will know that this muscle group is weak if you start to experience some troubles with your posture. This weakness might lead to some back pain and possible injuries. The best way to strengthen it is by lying face down on a bench, putting your hands behind your ears and elbows aside, then, slowly raise the torso to form a straight line with your whole body. 3 sets of 10 reps will be enough.



The main functionality of this group is to give you stability while being in an upright position. You will know this group is not strong enough if you’ve been some time doing crunches without developing the desirable six-pack. How to change it? With bicycle crunches: as you crunch and exhale rotate your torso and touch your right knee with the left elbow, then change the side of rotation and so on. Doing around 10 reps 3 times a week will do fine.


Forearm Extensors

Feeling stuck with the progress of your biceps? That could be because of a poor forearm extensors train. This muscular group is in charge of gripping the barbells and dumbbells, so stronger extensors will give you the power to train larger groups more effectively. Strengthen them by squeezing and releasing a tennis ball on 3 sets of 10 reps three times a week.



It’s better to work this muscular group before experiencing some physical signs of weakness. Most of time, a weak hamstring can change the pull of the leg and damage your knees. The best way to develop strong hamstrings is to use hamstring curl or standing curl machines. Include those exercises in your leg routine.

There are many other muscular groups you have to keep well trained such as rotator cuffs, gluteus medius and minimus and tibialis anterior to guarantee you an excellent performance while working on some larger groups. Try to avoid getting physical signs of weakness by making your routine as holistic as possible.

How to measure your body fat percentage

How to measure your body fat percentage

If you’ve ever been to a gym, the topic that most of people talk about, after how much they lift, is body fat percentage. But what is it and why do people keep mentioning it? Well, the answer is simple; body fat percentage is one of the best indicators of progress when you’re exercising. In fact, most of people start a routine or a diet because they want to lose fat mass, not weight in general.

Measuring body fat percentage is not as easy as going up on a scale and read a number, but don’t worry, keep an eye on this reading and learn how to do it.

First of all, don’t expect something awesome. Depending on the method and the kind of caliper you use to measure, you’ll get a different result each time, so the best advice is to stick to the same method and use your first measurement as a reference point. The progress is seen in the change of this number, not in the amount per se.


The Formula

The most used and consistent method is the Jackson and Pollock Three Site Formula because is one of the easiest to perform and reproduce in the future. So get a nice fat measurement calipers and follow the instructions:

  1.   Pinch and pull a skinfold, this is because you need to “separate” fat tissue from the surroundings.
  2.   Put the caliper around 1cm to the side of your fingers.
  3.   Press the thumb pad of the caliper in order to make the two arrows line up
  4.   Be aware that the hashes on the caliper are spaces of two, once you know that, write the measurement down but don’t jump to conclusions just yet.
  5.   Repeat this procedure with the other two sites and calculate the average of the three measurements to have your final body percentage.

The three sites you’re going to test have been selected to be consistent in every person, that meaning that your composition won’t cause a great influence on the measurement. The sites where the test is run for men are not the same for women.

For men:

  • Thigh: the spot is located in the front, in the exact middle of hip and knee. Use a vertical fold.
  • Chest: you’ll go through an imaginary vertical line on the right nipple and reach the mid between the nipple and the crease of the armpit. Proceed to pinch diagonally.
  • Abdominal: the spot is located about 2.5 cm to the right of your navel. Pinch vertically.

           For women:

  • Suprailiac: It’s located right above the ridge of the hip bone below your armpit. Pinch diagonally
  • Thigh: This is the only coincidence with men, locate the mid between the knee and the hip and pinch vertically.
  • Triceps: Find the mid between the knob of your shoulder and your elbow and pinch vertically.

Depending on your gender, body fat percentage determines your condition, so be consistent with your procedures and keep a record.

How to Build Your Own Workout Routine

How to Build Your Own Workout Routine

Starting a new activity requires a lot of drive and motivation, especially when it comes to activities intended to self care such as diet and workout. As diets need to be adjusted to every person because all persons are different, working out is the same. Not every person is capable of doing the same exercises; there are routines that suit well to beginners and others that suit those who want to be back on track after long periods of inactivity. So follow the following tips in order to build your own nice workout routine.

First thing you’ve got to know is how much time you are going to spend working out.


Workout is one thing that requires constancy and compromise, so find a place on your everyday life to add some exercises to the routine. Now that you know how to adjust your routine to include working out, think about where you want to work out, gym and home environments are way different from each other.


The next step you must follow is to pick the exercises you want to include on your workout routine.

There is no need to make things complicated as just five exercises can cover all the important muscle groups of your body.  You can train your quads (front of your legs) with lunges, box jumps or squats; your hamstrings and buttocks (back of your legs) with step ups, hip raises or good mornings; push muscles (chest, shoulders and triceps) with pushups, dips and variety of presses; pull muscles (back, forearms and biceps) with pull ups, chin ups and variety of rows an your core (lower back and abs) with planks, crunches mountain climbers.

Picking one exercise for each group and doing a full body routine to do three times a week is more than enough to give you a nice workout. Of course, try not to repeat the same exercises for long times. A good way to measure boredom in your muscles is seeing how easy you do your exercises, if it’s a piece of cake, it’s time to change some and you’ll see how your muscles are going to be taken by surprise.


It’s probable that you’re now excited, full of energy and eager to work out every day, but hold your horses. Resting is an important part of working out. Muscles recover fully in around 48 hours, so if you work out one day, rest the following one to ensure a nice recovery and an improvement in your performance.

Now, let’s get to the numbers, the best amount of sets varies between 3 and 5 and the number of repetitions will depend on how you want to focus your training. If you’re looking endurance, do more than 12 reps and rest for 1-2 minutes; for pure strength do less than 5 reps and rest 3-5 minutes; for a good balance, do between 6 and 12 reps and rest for 2 to 3 minutes.

Everything is set up, now have fun sculpting your body!