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8 Week Winter Weight Loss Transformation Guide

8 Week Winter Weight Loss Transformation Guide

Winter is here, and for many of you, it’s a time to don the sweaters, sweatpants, and coats and embrace the traditional winter bulk.


While bulking in the winter is a great way to pack on some lean muscle, it often comes with unnecessary fat gain as a direct result of the baggy clothing and endless holiday desserts. 


But, if you’re really interested in maximizing your winter, you might want to shun the traditional bulk in lieu of a winter weight loss transformation!


We’ve got a slew of tips, tricks, pointers, and a complete weight loss transformation workout plan to to help you lean out over the next 8 weeks, so that you’ll be slim, trim, and ready for action this holiday season. 

Suppress Appetite & Boost Metabolism

Pyretic Black is a once-a-day weight loss support supplement  scientifically-formulated to support fat burning and weight loss from multiple angles, including appetite suppression, fat mobilization, blood sugar stabilization, and metabolism support.

 

Winter 8-Week Weight Loss Transformation Tips

Calculate your Macros

All successful weight loss transformations begin and end with your diet. 


What you eat, and how much you eat, is crucial to your success. If you’re not consuming the right amount of carbohydrates, fats, and proteins, you’re at risk of losing muscle while dieting. 


Plus, if you don’t know how much you should eat, you really have no idea if you are in a calorie deficit or surplus, which makes tracking your success (or failure) complicated. 


Eating too much results in no weight loss (and possible fat gain) and eating too little can increase your chances of losing muscle.


Therefore, in order to know whether or not you are actually in a calorie deficit or surplus, you first need to get an estimate of your total daily energy expenditure.


There are a number of quality calculators available on the web, and we also provide a step-by-step guide, here.


Once you have a rough idea of how many calories you need to eat to facilitate weight loss, you then need to start tracking your food intake (including every morsel of food that crosses your lips) so you can know whether or not you are adhering to your calorie deficit.

Be OK saying “NO”

Winter is a season littered with holidays, festivities, and family gatherings. 


While that makes for lasting memories, these same occasions are also frequently filled with copious amounts of high-calorie fare in the form of creamy mashed potatoes, delicious cakes, and various other decadent treats.

Yes, these foods do taste great, and, in the moment, you’ll love eating them.


However, the endless snacking, eating, and indulging leads to a plethora of excess calories ingested and unsightly fat gain. 


To avoid binging this winter and accumulating excess body fat, realize that it is OK to say “NO” (politely, and more aggressively in necessary) to second helpings, luxurious desserts, or excessive alcohol. 


While you may sacrifice some immediate gratification, your perseverance will be rewarded with having to spend fewer weeks cutting in the spring.

Remember WHY you eat

Far too often, especially during the holidays, people eat because they’re stressed, depressed, lonely, overwhelmed, sad, and/or pressured to eat by family. 


Food is often used as a crutch or coping mechanism. 


Treating food in this manner leads to binging on calorically-dense (and usuallly micronutrient-void) food that spikes blood sugar and insulin levels, promotes fat gain, and ultimately leaves you feeling worse (after the inevitable carb crash).

That’s why it’s important to remember your “why” for eating -- to fuel your body and mind for your workouts and support recovery and growth. 


Yes, food is something that should be enjoyed and celebrated, but it is not a remedy or cure-all for the troubles of life. 


If you find yourself getting stressed or anxious during the festivities this holiday season, seek out a friend or relative for help.


However, if those same individuals are the ones causing you to feel stressed in the first place, take a few personal moments alone to collect yourself, breathe deeply, and process the situation.

Doing so will enable you to bypass the food and alcohol binges and avoid sabotaging your hard work.

Make Adjustments

Over the course of the next 8 weeks, you’re going to lose fat, but during that time it’s important to keep track of how much and how fast you’re losing weight. 


Your metabolic rate may lower as a result of losing excess fat and body weight, which means you may have to do some “tweaking” to your daily calorie intake to keep losing weight.


Additionally, you also want to make sure that you aren’t dropping too much weight too fast. Losing too many pounds per week increases your chances of losing lean muscle mass, which is the exact opposite of what you want to happen when dieting.

Basically, if you are losing 1-2lb / week, keep your calorie intake and training consistent for the following week.


However, if you are losing less than 1lb / week, add in a 15-20 minute cardio session after your resistance training session OR reduce your calorie intake by 200 calories per day.


If you are losing more than 2 pounds per week increase your daily calorie intake by 200-250 calories per day or drop one of your weekly cardio sessions.

After making adjustments continue weighing daily, while keeping track of your progress along the way.

Don’t Skip Sleep

During the holidays, it’s incredibly common to cram in more and more things to do each day, whether it’s gift shopping, office parties, family gatherings, or just working overtime. 


In an effort to get everything done that needs doing, people usually opt to wake up earlier and stay up later at night, which means they usually shortchange their sleep each night. 


While this might seem like a crafty way to get more things done each day, in actuality, it’s setting you on the fast track to stalled fat loss, irritability, and potential weight gain.

Skimping on sleep immediately impacts your recovery and hormone production (hindering workout recovery and impairing future workout performance), increases hunger and stress levels, and decreases cognitive function. 


The end result is one cranky person who is an ideal scenario to eat more high-calorie, nutrient-void foods, store more fat, be less active, and lose less weight..

To get ahead of the holiday hustle and bustle, try to plan ahead, setting time aside for work, family, and daily exerciser. 


Also, don’t forget to plan your meals. 


All of these tips will support your efforts to stay on track with your weight loss transformation program and make this an incredibly successful, fat-shredding 8 weeks.

8-Week Weight Loss Transformation Workout

Over the next 8 weeks, you’ll be training 6 days per week following an upper / lower split for resistance training workouts while also incorporating 2 conditioning days in between your 2 lifting days. 


One day per week, typically Sunday is reserved for resting, watching football, and active recovery. 


In other words, spend your Sundays enjoying family and friends. 


For active recovery go for a walk, perform some easy yoga, or light stretching to promote circulation and recovery.


Some other pointers to keep in mind for this 8-week winter weight loss transformation workout:

  • Training sessions typically consist of paired exercises that are to be performed as supersets with minimal rest between exercises. After the pair of exercises is complete, rest 90 seconds and then perform the next superset.

  • Make sure to fuel up properly before you workout by selecting the ideal pre workout, such as Mega Pre Black or Ape Sh*t, to energize your mind and body while

  • If training with great intensity and/or performing workouts lasting for over an hour, you may also want to supplement with Intracell to sustain performance and blood sugar levels during training and support energy production. Also, remember that carbs are not the enemy, especially in and around you workouts!

  • After your workout is complete, jump start recovery and repair by consuming 1-2 scoops of ISOLIT, and then proceeding to have your post workout meal.

  • Do NOT add any extra exercises or sets to this training program. If you are truly giving each workout everything you have, there is no need to do further weight lifting or cardio. Everything you need to get results in the gym is right here.

  • COMMIT -- You’ve got 8 weeks to get lean, mean, and ripped for winter fun time. Bear down, stick to your diet, and train your ass off. The rewards will be well worth it!

Now onto the workout!

Monday - Upper Body A

Exercise

Sets

Reps

Rest

Barbell Bent Over Row

3

8-10

0 sec

Flat Barbell Bench Press

3

6-8

90 sec

T-Bar Row

3

10-12

0 sec

Incline Dumbbell Twisting Press*

3

10-12

90 sec

Standing Low Cable Row

3

12-15

0 sec

High-to-Low Cable Crossover

3

12-15

90 sec

Rope Hammer Curls

3

10-12

0 sec

Overhead Rope Extensions

3

10-12

60 sec

*Begin with hands pronated and as you press the weights up rotate your hands inward so that at the top of the rep, palms are facing each other. When lowering the weights, reverse the motion.

Tuesday - Lower Body A

Exercise

Sets

Reps

Rest

Barbell Back Squat

5

10

120 sec

Leg Press

4

8-10

90 sec

Leg Extension

3

12-15

0 sec

Leg Curls

3

12-15

90 sec

Standing Smith Machine Calf Raises

3

15-20

60 sec

Hanging Leg Raises

3

AMRAP*

90 sec


Saturday - Kettlebell Conditioning Circuit

Grab a kettlebell (or dumbbell) and prepare to face a kettlebell complex like you’ve never attempted before. 


This one is intense and will ignite your metabolic furnace for superior calorie burning and accelerated fat loss.

To perform the complex, perform each exercise for 5 reps all on one side, then perform all reps for each exercise on the other side. 


After completing the circuit, rest 90 seconds before running the gauntlet another 3 times for a grand total of 4 complete rounds.

  • 1 Arm KB Swings 
  • 1 Arm KB Clean 
  • Racked KB Reverse Lunge

Thursday - Upper Body B

Exercise

Sets

Reps

Rest

Weighted Pull Ups

3

8-10

0 sec

Standing Military Press

3

8-10

90 sec

Bodyweight Chin Ups

3

AMRAP*

0 sec

Seated Alternating Arnold Press

3

10-12

90 sec

Seated Lat Pulldowns

3

10-12

0 sec

Cable Lateral Raise

3

12-15

90 sec

EZ Bar Curls

3

8-12

0 sec

EZ Bar Skullcrushers

3

8-12

60 sec

*AMRAP = As Many Reps As Possible


Friday - Lower Body B

Exercise

Sets

Reps

Rest

Trap Bar Deadlift

4

6-8

120 sec

Deficit Reverse Lunge

3

10 / leg

60 sec

Romanian Deadlift

3

10-12

90 sec

Bodyweight Alternating Step Ups

3

20 / leg

0 sec

Seated Calf Raises

3

10-15

60 sec

Mountain Climbers

3

15 / leg

60 sec


Saturday - Bodyweight HIIT Workout

For your Saturday bodyweight high-intensity interval training (HIIT) session, perform the exercise as one continuous circuit moving from one exercise to the next with as little rest between moves as possible. After completing each round, rest for 60-90 seconds, and then get back to work!


Perform each exercise for 30 seconds. Complete the circuit a total of 4 times:

  • Jump Squats
  • Chin Ups
  • Military Push Ups
  • Alternating Lunges
  • Bodyweight Rows
  • Burpees