Is wintertime to “turn up the volume” or did you just gain weight during the holidays and throw in the towel to stay slim? The rise in winter is no longer the trend. Bodybuilders are becoming more and more aware of the research being done on how to build muscle properly without gaining inflammatory fat.

I tend to think that most people would benefit from stopping a difficult diet and just taking it for a few weeks; It’s good for the adrenal glands. But most people will train harder before and during the holidays to compensate the enemy for the higher calorie intake, going beyond the adrenal glands. My opinion would be to see the winter season not as a mass phase, but as a chillax phase. Stay with the basics without considering reserving permanent parking at McDonald’s. It might be the best time to try new foods.

Here are some other tips to help you develop responsibly.


Tip 1. Restore Your Immune System




For those of you who live in cold regions, getting the flu is almost inevitable. The holidays are the perfect storm to share the germs that cause the flu. Also, the constant diet that most people eat while on vacation damages their digestive systems. The immune system mainly develops in the intestine. Good health is a reflection of a healthy gut.

The best immune system generator is a good probiotic. Instead of the most common yogurt, which is often full of sugar, I would choose goat milk or Greek yogurt fortified with probiotics. Glutamine taken as a dietary supplement will make a great contribution. One of the best tips to catch a cold with is to take 5 g of glutamine every hour when I feel like I have a cold. It will repair the intestine.

If bacteria enter the intestine, the incubation period can be up to five days, until the rest of the body is strengthened and penetrated and causes symptoms of fear of the flu. Repairing the bowel restores intestinal homeostasis and resolves symptoms in half the time.



Tip 2.  Eat Different Foods



Since most people continue to eat the same diet over and over again, use this time of year to make a difference. Swap the chicken and rice flour for filet mignon and cauliflower puree. During the winter season, the brain tends to lose weight and the energy level decreases. Changing your diet will help you get rid of certain food in tolerances that are often caused by repeated consumption of the same things.

Since we play less outside in the winter and don’t have enough sun, we lack an important part of life: vitamin D. It’s a good idea to eat foods that contain more of this vitamin. However, he would not choose juice, milk or foods “fortified with vitamin D” because the body does not take them in the same way as bioavailable vitamins of natural origin.

Here are the major food sources of vitamin D:

Cod liver oil
Sockeye salmon
Beef liver



Tip 3. Help Build Lean Muscle Mass




In this case, it is better to increase protein intake. One way to do this is to eat more meat. Also, try different types that you are used to. The best is a wild game like deer, wild boar and bison, an entirely natural meat without hidden chemicals and cultivated in nature without antibiotics. Not only will it help you gain muscle for your “building phase”, but it will also help you stay focused all day and keep your metabolism going through the clouds. All amino acids also help you overcome the sadness of winter and maintain a high level of energy.



Tip 4. Keep Your Metabolism Active


Rising doesn’t mean you have to look like the puffy Michelin animal to lose all the fat later. Maintain low glycemic carbohydrates as usual, but increase your carbohydrates at night. Your body is more efficient at processing carbohydrates at night, making it a great time to use higher glycemic carbohydrates, such as sweet potatoes, wild rice, or carrots. If you plan it effectively, this meal is the best after excellent training in hypertrophy. Nutrient timing is the best way. Proteins and their amino acids boost your metabolism like nothing else, but carbohydrates make sure you have enough energy for the next workout at the right time.



Tip 5. Promote Healthy Brain Function



The symptoms of depression give birth to their ugly heads at this time of the year. Lack of sun and heat makes some people vulnerable to less desirable thoughts and makes it harder to stay motivated. Now is not the time to cut fat. The brain needs fat to function properly. All sources of fat are required. Polyunsaturated, monounsaturated fats and, believe it or not, saturated fats are the way to go, especially in winter. Saturated fats have a positive effect on free testosterone. It is of great help for muscle growth, tissue regeneration, strengthening of the immune system and sexual function. The best sources of saturated fat are coconut oil, organic butter, meat, and nuts.

The following is very good news for those who regularly consume omega 3. In her book Know Your Fats, Mary Enig showed that saturated fats can help keep more omega 3 in the cell and can help convert in DHA, which is essential for optimal brain health and function at all stages of life. However, too much-saturated fat can also be harmful. Let’s say that an adequate amount should represent a third of your daily fat intake.

After winter comes spring on the street. If you plan everything in advance, you save time, even if it takes time. Take a few months off of your usual eating habits by trying this type of food to overcome these cold and boring winter months and use them to your advantage. His tilt/summer diet phase will seem a lot funnier and more interesting because he did something completely different to get out of the same chicken and rice bodybuilding routine.