Ice Baths for Fat Loss: Increase Fat Burn by Over Three Hundred Percent
Does jumping into an ice bath for no reason make you cringe? How about jumping into an ice bath to burn fat? Would that be a little more tempting?
I'm sure that the thought of the cold temperature is not be appealing, but the cold temperature is an effective and easy way to burn fat. If that is your goal, then consider adding ice baths to your fat-burning routine.
Ice Bath Therapy for Weight Loss
Cold exposure is proven to work for weight loss. In one study, participants burned over 376% more fat when they were exposed to cold temperatures over a period of time.
Yes, that was a controlled experiment. However, NASA scientist Ray Cronise lost 300% more weight per week once he started adding cold exposure to his weight loss routine.
Ray Cronise Talks About Cold Exposure
Want to Try an Ice Bath?
A popular way to experience cold exposure is to take an ice bath. How does an ice bath work to burn fat? Well, simply put, when you take an ice bath, it makes your body cold. Because your core body temperature quickly drops, your metabolism has to speed up to warm your body. To do this, your body uses reserved energy, or fat.
If you live in a cold climate, you can take a walk outside with a t-shirt and jeans to bring your body temperature down and force your body to bring the temperature back up. However, your neighbors may start to worry about you. When you take an ice bath, you can easily get out the moment you want to.
Moreover, exposing yourself to cold water, as opposed to cold air, is considered more effective. Water is 24 times more thermally conductive than air. When something is of high thermal conductivity, heat transfer occurs at a higher rate than it does at low thermal conductivity.
In short, cold exposure is effective at burning calories. You will lose fat much more quickly than with exercise and good nutrition alone. Adding ice baths to an effective weight loss program should produce three to four times better results.
It is important to note that some people simply cannot stand ice-cold temperatures. If this is you, then try to incorporate cold exposure in another way. For instance, get outside and take off a layer of clothing. It may be a little uncomfortable at first, but the long-term benefits are well-worth a short period of discomfort. As an added bonus, when you are exercise in the cold you will burn more calories because your body is trying to stay warm.
Other Benefits of an Ice Bath
Beyond helping you lose fat, ice-cold temperatures have other benefits. Many athletes who work out very hard take an ice bath to relieve muscle soreness and reduce inflammation.
Other noted benefits of cold exposure are:
Improved circulation: This is because the blood moves towards the organs to keep them warm and then back to the skin when the body warms up again.
Better hair and skin: Hot water can dry out your body and hair. Replacing hot water with cold can help to reduce excessive dryness.
Stronger immunity: Studies have shown that white blood cells increase when exposed to daily cold water.
Increased fertility: If you are trying to get pregnant, then this is great news. It has been shown that hot baths make you more infertile.
More energy: Ever feel like going back to bed after a nice warm shower? Try a cold one. You will be awake instantly, with more energy for your day.
How to Incorporate Ice Baths into Your Routine
While there is no set number of baths or amount of time to optimize the benefits, one expert recommends three, ten-minute ice baths every week. Any more exposure could be harmful.
Remember, you just want to make your body work harder for a short period of time. If you start to feel any symptoms of hypothermia—difficulty speaking, thinking, or moving—then you have been for too long and need to get out. Ideally, you should get out long before that level of discomfort.
Work up to taking an ice bath. Start with a cold shower or by leaving ice packs on your body to build tolerance.