WE GET IT, it’s freezing outside, the days are short and the last place you want to be right now is in the gym. But if you want to achieve your fitness goals, those excuses aren’t going to cut it. Your dream physique isn’t going to wait for more favourable conditions, and as the adage goes, summer bodies are built in winter.
Winter might be the most tempting time of the year to slack off. With motivation plummeting and nights spent cosied up in bed looking more appealing than ever, it’s unlikely you’ve stayed 100 per cent committed to your usual routine throughout the season – but it would be unreasonable to expect yourself to do so. Different seasons require different routines, and if you’re going to stay on track, an adjustment of your existing one – rather than a wholesale abandonment – might be necessary.
To assist in this adjustment, we’ve tapped Luke Zocchi – Centr trainer and personal fitness coach to none other than Chris Hemsworth – to provide some tips on how you can get the most out of your winter workouts, whether you’re struggling to find motivation or settling in for a prolonged bulking phase.
Zocchi is no amateur. He’s spent years training everyone from A-listers to everyday athletes, building a wealth of knowledge along the way while keeping himself in prime physical shape. According to Zocchi, the key to staying on top of your winter workouts is to “train as efficiently as possible”. He also stresses that it’s alright to relax your standards at this time of year, so long as you’re not giving up entirely. “Even 5-7 minutes a day is better than nothing,” he says.
Here, Zocchi takes us through his tips for mastering your workouts at a tricky time of the year.
Men’s Health: How do fitness habits change around winter time?
Luke Zocchi: You might find yourself going in one of these two different directions: either 1. feeling a bit of mid-winter meh, or 2. making the most of the winter-time to take on a bulk phase.
For some people, those new year fitness resolutions or summer goals can feel like a lifetime ago and you might find yourself in a mid-winter slump where you exercise less. Starting something new, finding what works for you (like choosing indoor and at-home workouts) or committing to a challenge are good ways to keep your fitness habits going.
On the other hand there’s what’s called a bulk phase. It isn’t uncommon for people to go through a bulk phase during winter, where they focus on putting on muscle and a little body fat by being in a calorie surplus.
MH: How can people adapt their workouts to suit the winter season?
LZ: You could adapt by trying something different – variety keeps it interesting if you find yourself in a mid-year or winter slump. Try a new program like Centr’s 28 Days Strong, where five different Centr trainers, including me, lead the workout and give you different variety and styles.
Remember that it doesn’t have to be overly complicated either. Even 5-7 minutes a day is better than nothing, and you can workout at home if you’re not game to brave the trip to the gym in the cold or dark.
And then, if you were following a bulk phase, you could focus on longer rest periods and lifting heavier weights, which you can also find in Centr Power.
MH: How can people make sure they’re still getting the most out of their workouts, even if they’re not working out for as long or as often?
LZ: If you are focusing on getting the most out of your workouts while training for a shorter amount of time, it’s crucial to train as efficiently as possible. This includes having a structure for each workout, being smart with exercise selection, and sticking to compound lifts to train multiple muscles in one lift. This is a philosophy I believe in when it comes to designing workouts.
Luke Zocchi’s 5-minute winter biceps workout
Like Zocchi says, staying on top of your fitness in winter can require as little a commitment of just five minutes per day. If you’re looking to add some size to your arms this winter, check out this workout designed by Zocchi for Centr’s new 28 Days Strong program.
- Biceps curls, 30 seconds
- 20 seconds rest
- Alternating single-arm biceps curls, 30 seconds
- 20 seconds rest
- Combination of biceps curls and alternating curls in single:single:double pattern, 40 seconds
- 30 seconds rest
- Hammer curls, 30 seconds
- 20 seconds rest
- Alternating single-arm hammer curls, 30 seconds
- 20 seconds rest
- Combination of hammer curls and alternating hammer curls in single:single: double pattern, 40 seconds
Related:
This is the workout routine and diet that has Chris Hemsworth looking lean for Furiosa
