How a ‘Winter Arc’ Can Transform Your Body

Though the use of this term appears to be new, applying yourself to new routines in the winter is not.

“Many people are more motivated in the winter because there’s not much to do,” says Eric Sung, C.S.C.S. “It’s a chance to rebirth themselves before the summer in a way.”

If you’re looking to embark on your own transformation this winter, here are a few tips to get you motivated and moving.

How Do I Stay Motivated in the Winter?

THERE’S NO DOUBT it can be difficult to stay motivated to stick to healthy habits in the winter months. The combo of early sunsets, cold mornings, and gloomy weather can make activity more difficult, discouraging the types of practices you might’ve been more likely to follow during more ideal conditions.

So how do you stay motivated in the frigid months for your own winter arc?

“Beat the sun. Get your day started early,” Sung sugests. “I know it’s hard to do. But when you do get up early and get something done, it [creates] a snowball effect through the rest of your day.”

One way to achieve this: Aim to wake up at the same time every day. The more you rise to your alarm on time, the easier it will become as you get into the habit—even on the cold and snowy mornings.

You can also aim to prioritize your workout first thing in the morning, before your other daily commitments. You’ll be less likely to skip it later on, after an exhausting day and no sunshine outside to keep you moving. This adherence can help to “create a chain reaction where the rest of your day will follow that momentum,” Sung says. “You get more focused, and your mood is better.”

6 Tips to Complete Your Winter Arc

Set Small Goals

The issue with many internet wellness trends, like75 Hard, is they set lofty goals that will take a total lifestyle shift to achieve. That’s not the case here. Unless you’re following a specific influencer’s protocol, you get to set your own winter arc goals. Make them specific and achievable for you.

To do that, start small. Do something that feels manageable for a week, Sung says, like going for a walk every day, or getting on the bike for 20 minutes after your weightlifting session. Creating small goals will make them easier to achieve, which will increase your motivation.

Track (Some) of Your Meals

If the purpose of your winter arc is to lose fat or gain muscle, you’ll need to pay attention to your nutrition.

If you’re looking to gain muscle, you need to eat in a “controlled calorie surplus.” Aim to add about 250 to 500 calories to your intake. If your goals is to lose weight, you’ll need to be eating in a calorie deficit. Do the opposite: cut about 200 to 300 calories from your maintenance.

Regardless of your goals, you’ll want to be prioritizing protein, too—about 1 gram per pound of your body weight. It will help you build and maintain your muscle mass, and keep you full.

That’s a lot to keep track of. That’s why it’s beneficial to start tracking your meals, to ensure you’re sticking to the calorie counts that will get you to your goals. Having an app like MyFitnessPal can be useful for this.

If that feels overwhelming, start small, Sung says. Try tracking just 50 percent of your meals. Noticing how you’re eating even half the time will get the ball rolling on focusing on your intake. “It helps create awareness,” he says.

Focus on Compound Movements

Compound movements are exercises that work several muscle groups at one time.

“While accessory lifts like biceps curls have their place, compound movements should dominate your program,” says David Pegram, C.P.T. “They work multiple muscle groups, allow for heavier loads, and create the most overall growth.”

A few staples to add to your routine: the squat, deadlift, bench press, row, and overhead press. To achieve your goals, you’ll need to gradually ramp up the intensity, through a process called progressive overload. To do this, you can add weight, increase volume, or tweak other factors (like tempo) to ramp up your muscles’ time under tension. “Your body adapts to increased challenges, so continuously push for more,” Pegram says.

Even if your main goal is fat loss, compound movements will help you get there. They require more energy output since they involve several muscle groups—meaning you’ll burn more calories in a compound movement then you would in accessory movements like bicep curls and leg extensions.

Prioritize Recovery

Hitting the gym with 100 percent effort everyday will exhaust your body and increase your risk of injury.

Take your rest days just as seriously as your training days. “Keep your hard days hard and your easy days easy,” Sung says. If you have a heavy lifting day in the gym, make sure you take a solid rest day afterwards to allow your muscles to recover, so you’re able to hit your next lifting day with just as much intensity. That doesn’t mean you need to stay completely stagnant—a good walk or easy bike ride can help boost your recovery while still staying active.

Don’t neglect other recovery methods either, Pegram says. Aim for seven to nine hours of sleep a night, and hydrate appropriately. “Your muscles are made of 60 to 70 percent water. Hydrate those bad boys,” he says.

Make Your Process Fun

No winter glow up is worth your happiness. And, you’re never going to stick to a plan you don’t enjoy.

Find an exercise program you like: lifting, taking a HIIT class, boxing, or running. Don’t forget to make space for foods you love, either.

“When people get wrapped up into a goal, they often forget that it can be fun,” Sung says. “It doesn’t have to be boring and arduous. When the process is more enjoyable, people are more likely to stick with it.”

Be Patient

Change takes time—especially if you’re doing it right, Pegram says.

It might take all winter to see the developments of your winter arc—and that’s okay. So long as you’re staying consistent, change will come. Find a program you enjoy, and stick with it for at least eight to 12 weeks, Pegram says. “Trust the process: Progress doesn’t show up immediately, consistency compounds over time.”