The Winter Arc Explained: How to Train, Improve, and Stay Consistent

The concept of New Year resolutions are well established, but there has been a new idea that has been popularized in recent years, the winter arc. If you are even somewhat active on social media, then you have seen that phrase before. Some people consider the winter arc a head start on resolutions while others use it as a method for complete reinvention. 

Regardless of the reason, you may have seen this and decided to take it on yourself. If that is the case, then this guide can help you do that so you are ready to move into your future better equipped, prepared, and ready to embrace what lies ahead.

What is the Winter Arc?

The winter arc is a concept based on self-improvement and growth during the colder months of the year. It is based loosely on hibernation. The person may not be around as much but can do their work with minimal distractions. A lot of people use the months of October through December as their winter arc with the finish line being the New Year, but others will add January and February (the actual winter months) so they have more time.

The winter arc is a time for self-improvement, whether that is physically or mentally. The end goal is to be a better version of yourself so you’re more capable of climbing a ladder of success. If you’re reading this here, then there’s a good chance that you’re focused on the body, but we will add some guidance for the mind as well with this.

Determine Your Goals

One likely reason that many people struggle with resolutions, winter arcs, or any other pursuit is that it is too vague. There are no tangible ways or pressure to achieve it. In order to consider your winter arc a success, you need to be able to measure the results. That’s why measurable goals are a must. These can be numbers on a scale, weight lifted, time ran, or any other metric that will show you got better. Studies have shown that setting specific goals can improve performance and reduce delays. (1)

Using a SMART Approach

Having goals is obviously smart, but when we speak of a SMART approach, we are talking about Specific, Measurable, Achievable, Relevant, and Time-Bound. If your goal does not meet all five of those criteria, then it will be more challenging to achieve. In the case of a fitness goal, there should be the following details.

• A target that serves you (weight loss, weight lifted, time for an event)

• A deadline to achieve that goal (12 weeks in many cases, but it can be longer)

• A way to measure progress (scale, weight on the bar, clothes sizes)

• A schedule to check that progress (weekly, monthly)

The good news is that as long as these standards are met, you are the one in control of what those standards are. You can literally create and set the boundaries of the goals and plan to achieve them. That alone can be an incentive for you to win or complete the winter arc.

Training Focus

Once you have the goals in place, it’s time to create the plan. The training may be the most enjoyable part for many and could be the easiest to set up. It’s just a matter of determining how many days you can commit to that plan. Regardless of the goal, the training plan should include a combination of resistance training and cardio. 

There is good news if you want to build muscle or get stronger, the winter months appear to be the perfect time of year to grow. (2) A push-pull-legs routine can help you with both size and strength. Many old school lifters will also confirm that the classic 5x5 system can also serve you well.

If weight loss and improving shape is the priority, then you may want to make the most of the time you train. Consider a superset workout that allows you to keep moving and save minutes while still training the muscles effectively. 

If you are a beginner and are just trying to start training consistently, then this three-day full-body plan can help you get into that pattern of training regularly. Starting simple and just getting into the groove can be an easy way to carry momentum throughout your own winter arc.

Schedule the Workouts

One big reason many people fail to train consistently is they simply try to get the workout in whenever their schedules allow it. The lack of scheduling it means it will be easier to skip the training in order to prioritize things considered more important such as meetings, appointments, etc.

If you treat the workout as you would another commitment by scheduling it, you’ll be more likely to not only train consistently but also perform better during that session. (3) So, schedule the workout and put it on your calendar as you would a Zoom call, doctor appointment, or anything else that requires your time and focus.

Nutrition and Supplement Focus

The nutrition is vital for any physical goal you set for yourself, and it will also require scheduling, strategy, and consistency if your winter arc is going to be a fruitful one. There is no one size fits all diet plan out there, but there are some basic guidelines that can help you set up your own that you can follow.

Water and Protein as the Foundation

The two most basic yet fundamental aspects of a nutrition plan are the water and protein. Water is basic for survival and performance, while the protein is necessary to build muscle or protect the muscle you already have if you’re focused on fat loss.

The National Academy of Medicine recommends 3.4 liters of total water intake a day for healthy men and 2.6 liters a day for healthy women. (6) That may seem a lot, but if you drink a significant portion of that in the morning upon waking up (20-24 ounces), then 8-16 ounces every hour after that, then you can get the needed amount in and still sleep without frequently going to the bathroom in the middle of the night.

The protein you need will depend on your goals, but a baseline of one gram per kilogram of bodyweight is sound. Since most people reading this are likely active, more would be beneficial. Science has determined that protein amounts as high as 1.6-2.4 grams per kilogram of bodyweight is optimal for weight loss. (7) This amount can be broken up into meals throughout the day, whether you eat three, four, or as many as six. 

Fats and Carbs are NOT the Enemy

There are diet plans out there like the Carnivore Diet, but the majority of nutrition plans do include fats and carbohydrates as well. Keep in mind that fats and carbs are not going to hurt you or keep you from succeeding unless you eat them in excess. 

According to the World Health Organization, calories from fat sources can be as much as 30 percent of your daily intake. These can be healthy sources such as yellows in eggs, nuts, avocados, and fats in fish. 

Carbohydrates can help fuel your performance in training and promote recovery afterwards. Again, the amount you take in will determine whether they help or harm you. General guidelines suggest taking in 5-10 gram of carbs per kilogram of bodyweight, depending on how active you are. 

Great choices of preworkout carb sources include fruits, oats, whole grains, and rice. Optimal options post-workout can be quinoa, sweet potatoes, and vegetables. Veggies are a great option throughout the entire day because many of them are low calorie and provide minerals and vitamins.

Keep Supplements Simple

The concepts of supplements may be overwhelming for some people because they visualize either big jugs or a lot of pill bottles. Supplementation really doesn’t have to be that complicated, and the simplest plans are usually the best. 

If you are only going to buy one supplement, creatine monohydrate is as safe of a bet as you can get. Many studies have proven that creatine is safe and can be beneficial for many fitness goals and can even help with cognitive function (4). If that creatine is paired up with HMB, then training performance can benefit even more (5).

Many experts would say whey protein isolate would be the first option, but you can still get protein through the food you eat. If you do want a convenient way to get extra protein in that is also enjoyable, then a clean protein supplement like Grass-Fed Whey Protein Isolate can certainly do the trick.

Last but not least would be a quality preworkout supplement. Some lifters may want an energy supplement to help prepare them for the workout to come. Others may want something stimulant-free that they can use for evening workouts without sacrificing sleep at night. Consider the time of day you train and your experience with caffeine when choosing your preworkout. 

Personal Growth Focus

Many people that create their winter arcs focus on more than the body, they work on skills or try to find ways to improve as a person. This is something you can do as well, whether that means changing a habit or pursuing a new career. 

Focus on a Skill or Subject

If you want to work on a new skill or chase a goal, then devote time to it just as you would a meeting or your workouts. That time could be studying for a personal training certification or working on a skill like painting. If you need help determining what that is, ask yourself this question.

“What is one thing that when I think of it, it makes me smile?”

Once you have that answer, take steps towards pursuing it. You don’t have to make it a profession, just work on getting better so you can see the improvement by the end of the arc.

Work on Self Mastery

You may want to work on another part of yourself instead of a skill. This could be developing a new discipline or simply changing the way you think about something. It could take anywhere fro two to five months to create a new healthy habit. (8) The winter arc could be a great way to develop that habit so it feels like another natural part of your day after.

Share the Journey or Stay Quiet

This is a significant issue to address with a winter arc. Some people want to keep this to themselves out of fear of embarrassment or sabotage. Others suggest that being transparent about goals help them stay accountable. Ultimately, this is up to you but heed this information when making that decision.

Move in Silence

Keeping the goal to yourself verifies that you are doing it for yourself. There is no chance of someone else interfering with the journey, and there is no pressure to let someone down if you don’t reach your goal. This also protects you from negative feedback. You miss out on advice from people you may care about, but you can also do research to find things out for yourself. There is also the element of surprise when you show the final results, and people start asking you how you did it.

Have Accountability

Some people thrive on external commitment, which is what happens when you share your goals. If it is the right person or people, they will be supportive in those moments of self-doubt or lack of motivation. This also may add pressure, which can take some joy out of the process. That said, you can celebrate the wins with others as your progress throughout the winter arc.

Mistakes to Avoid

The final key to making the most of the winter arc is to not mess it up. If you want to be successful and move forward, then don’t set yourself up for failure by making these mistakes.

Don’t Make it All of Nothing

You’re trying to grow, not betting the house on the spin of a wheel. See the winter arc as an opportunity, not an act of desperation. 

Not Setting a Schedule

You can’t be lackadaisical about this. It takes strategy, planning and execution for a winter arc to work. Commit to the plan by setting a schedule that you can easily follow.

Not Enjoying the Process

This is a time that you are focusing on you and your future. It could and likely will be hard, but remember that this is something you created and are doing for yourself. Embrace the journey, and you will find it to be more accommodating.

Setting Outlandish Goals

Don’t create a chance to fail by making a goal that is impossible. It should be something you have to work for, but set targets that are possible to reach. Even if you were to come up short, you should still see progress and be substantially closer than when you started.

Conclusion

A winter arc can be a great way to keep yourself committed to a process that can benefit you now and into the future. The keys are setting yourself up to win by creating a process that you can follow and goals that are tangible. Whether that winter arc lasts a few weeks or a few months, commit yourself fully while enjoying the process, and you will likely find it was worth the effort. 

Reference

1. Setting specific goals improves cognitive effort, self-efficacy, and sustained attention. Lauren D Garner 1, Rija Mohammed 2, Matthew K Robison 1

2. Seasonal weather conditions affect training program efficiency and physical performance among special forces trainees: A long-term follow-up study. Wissem Dhahbi 1 2 3 4, Maha Sellami 4, Anis Chaouachi 1, Johnny Padulo 1 5 6, Mirjana Milic 6, Imed Mekki 3, Karim Chamari 7

3. Relationship of Consistency in Timing of Exercise Performance and Exercise Levels Among Successful Weight Loss Maintainers. Leah M Schumacher 1, J Graham Thomas 1, Hollie A Raynor 2, Ryan E Rhodes 3 4, Kevin C O'Leary 1, Rena R Wing 1, Dale S Bond 1

4. The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis. Chen Xu 1, Siyuan Bi 1, Wenxin Zhang 1, Lin Luo 1

5. Effect of the Combination of Creatine Monohydrate Plus HMB Supplementation on Sports Performance, Body Composition, Markers of Muscle Damage and Hormone Status: A Systematic Review. Julen Fernández-Landa 1, Julio Calleja-González 2, Patxi León-Guereño 3, Alberto Caballero-García 4, Alfredo Córdova 5, Juan Mielgo-Ayuso 6

6. Total water intake guidelines are sufficient for optimal hydration in United States adults. Adam D Seal 1, Abigail T Colburn 2, Evan C Johnson 3, François Péronnet 4, Lisa T Jansen 5, J D Adams 6, Costas N Bardis 7, Isabelle Guelinckx 8, Erica T Perrier 8, Stavros A Kavouras 9

7. Protein Recommendations for Weight Loss in Elite Athletes: A Focus on Body Composition and Performance. Amy J Hector 1, Stuart M Phillips 1

8. Time to Form a Habit: A Systematic Review and Meta-Analysis of Health Behaviour Habit Formation and Its Determinants. Ben Singh 1,*, Andrew Murphy 1, Carol Maher 1, Ashleigh E Smith 1