Benefits Of Cold Showers For Weight Loss And Strength. Do You Want To Get Ripped?
The idea that cold temperatures help with weight loss is not new.
So, does switching your shower temperature really help you lose weight?
Well… kind of.
It’s true that as your temperature falls, your body expends more energy in order to keep your body at a warmer temperature.
It’s a survival mechanism. So yes, your metabolism increases. Your metabolism increases in order to compensate for the loss as you enter the phase called “non-shivering thermogenesis”.
But is it truly an effect tool for weight loss? Well…
Even Stoics such as Seneca intentionally immersed themselves in cold waters to test their discipline, but it wasn’t until 1985 when the first studies on this phenomenon were explored.
A commonly cited study in 85 from the Journal of Applied Physiology looked at fat burning in men who immersed their bodies in cold water for 2 hours. Yes, 2 hours!
Their results showed that those in those in the cold water burned more fat and their bodies utilised stored glucose for energy to keep warm.
Now, after the phase of non-shivering thermogenesis, if you begin to shiver your body begins to trigger the production of brown fat.
Now in the body, we have white fat and brown fat, but brown fat acts more like a muscle as it is metabolically active. That’s a good thing. It uses energy to produce heat.
Brown fat is more abundant one lean and healthy people than the obese and thus the theory goes that cold may increase brown fat, minimise white fat and this help one controls their natural metabolic rate through the day.
After fat cells are exposed to a hormone called irisin, a protein called UCP1 increases, which is essential for fat "burning to occur" This happens during exercise, but it also happens during a cold shower.
Thus exercising and taking a cold shower is similar in many ways. More irisin means fat reduction, stronger bones and even better overall cardiovascular health.
Here’s a good analogy for you to understand what role cold therapy has in a fat loss program.
Exercise is your part-time job, nutrition is your full-time job and cold showers are occasional passive income.
You can’t use cold showers as the basis for your health. they are simply good additions to a program based on the fundamentals.
So do cold showers help with muscle and recovery?
If you’re an athlete and you workout regularly taking an ice path is an incredibly beneficial thing you can do in order to speed up your recovery.
But a cold shower can basically do the same.
The reason cold temperatures are so good for muscle recovery is that of how it helps you improve your circulation. It also aids in removing some lactic acid in the muscles which are associated but not causative with muscle soreness.
Although showers, of course, won’t be as good as immersing your entire body in a cold bath it will help in much the same way.
Alternating between hot and cold can be a great way to both starts doing the habit and also to allow bloody o come and go from the surface.
Some studies also say that cold temperatures help with increasing testosterone levels as heat effect our DNA and RNA as well as protein synthesis in the testes. That’s why our nuts hang down to stay cool. And this is why people tell you to never have a laptop on your lap.
Whether this increase is significant enough for muscle growth, I doubt it, but optimising little things like this from various areas of your life, such as decreasing alcohol consumption and getting sun all add up to make significant differences to your wellbeing.
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