You are here: Home / Fat Loss / Cold Showers For Fat Loss

Cold Showers For Fat Loss

Please, no cringing. I can’t explain how much more awake, energized, and awesome my clients and I feel after taking cold or contrast showers. Read on to see more benefits, then use your own judgement whether you actually want to start experimenting with them. You won’t regret it. Well actually, maybe you will, at first.

We are all high maintenance.We have the luxury of using hot water to bathe in and or shower consistently. People in ancient times, did not have the ability to do so. Therefore, it is very natural to be using cold or room temperature water to clean ourselves in, especially in winter!

Here are some of the benefits cold water showers:

I’ll keep the explanations short and sweet, but if you want more information on an idea I mention, comment below or message me, 

Fat Loss:

One of the reasons this works, is because of the law of thermodynamics. If you expose your body to lower temperatures, it will use energy to try to heat your body back up, and therefore can increase your metabolic rate.

Since we implement diet induced thermogenesis for fat loss, why not try cold. I’m talking about when people start consuming things like caffeine, and ephedrine to cause their body produce more heat, but rather here we’re talking about cold thermogenesis. I explain more below.

Shivering and building muscle:

Shivering is a method used to increase our body temperature. During this time the body releases hormones that have the ability to produce muscle growth, and also increase energy expenditure and burn calories for the fat loss mentioned above.

Improves circulation throughout the entire body:

This is another benefit of cold water. It causes your blood to move to your internal organs, where warm water reverses the effect by causing the blood to move towards the surface of the skin.  Therefore it can also keep the most important muscle in your body (your heart), healthy and strong.

Increases energy:

After a cold shower I feel like a new person. You will “wake up” your nerves, release endorphins, and feel awesome after.

Helps you with your ability to handle lower temperatures:

If you hate cold weather, or have no ability to jump in the ocean, lakes or pools, this can help. It’s weird cold water doesn’t phase children. Now it won’t phase you as much either, when they ask you to join them for a good time.

As most of you probably already know, it keeps skin and hair healthy:

In this case old water does not act like hot, so it will not dry out your skin. It will actually help prevent that from happening. It also closes up your pores therefore your hair and skin are better able to protect itself from any harmful substances and obtaining things like acne. It also makes your hair shiny, soft and sleek and your skin from becoming oily through perspiration. In addition, since the cold water also makes blood vessels constrict, it can reduce dark circles under the eyes causing the skin to look much clearer.

Here are some more benefits that cold water is believed to have:

  • Whoever you live with will love you for your shorter showers and less money being spent on your bills
  • Less chlorine is inhaled through steam because less is made with cold showers
  • Increases fertility in men
  • Considered to be an anti-aging procedure
  • Has an anti-depressant effect on your mood
  • Balances the autonomic nervous system
  • Promotes growth and repair of the circulatory system
  • Contributes to your longevity
  • Strengthens the immune system

How to take them, tips from experience, and things to take into consideration and look out for when starting:

Note: You need to know what I mean by hot and cold. Hot temperatures range from 95 to 104 degrees Fahrenheit. Cold temperature ranges from 50-60 degrees Fahrenheit.

1. When first starting cold showers, start with the water warm or hot for at least 2-3 minutes. 

2. As you can better handle the water, work up to a longer “cold portion”. 

3. Ask your Doctor if cold showers are okay for you to take.

4. Use your own judgement on whether you think cold or alternating between hot and cold showers make you feel phenomenal like it does myself.

5. Also take into consideration starting with cold water directly after a training session can cause some people to have muscle cramps. I myself have yet to experience this.

6. You need to do this for at least 4 weeks consistently. Otherwise it will just be another 1-2 week thing you say is either too hard, or doesn’t work. Give it chance if you’re healthy enough to do so. You won’t regret it.

7. Mark off on a calender days 1-28 or however long the month is: This will keep you reliable and so you won’t lose track of where you’re at.

8. Don’t wait to start cold showers in the winter. You will make the experience twice as hard if so.

9. Small steps lead to big changes: If you hop right into 10 minutes of a cold shower for the first time you attempt them. I can almost guarantee you will quit taking them in the long run if you do so.

Note: You will also most likely have “good” cold shower days and “bad” cold shower days in the beginning as well. Don’t let this be a reason you “give up”.

Being brutally honest, cold showers are terrible at first.

I was losing my breath when I first started taking them consistently. Even though I do not believe enough research has been conducted to say whether cold, or alternating hot/cold showers prove most of the above benefits above to be true, what I do know about cold showers is now that when I take them consistently I feel great. So have others I know that have implemented this.

All in all, there is some interesting stuff coming out concerning cold thermogenesis. NOT for acute injuries (actually quite the opposite), but for what I have mentioned above. 

Getting your body exposed to colder temperatures, for a longer duration of time, and more often can be beneficial in numerous ways. Other modalities like ice baths, air conditioning, or keeping your windows rolled down in winter can also work well. The only way you will know though, is if you give this a true shot, and try this yourself.

About Justin Rivelli

Justin Rivelli has been training clients online and in-person at his private gym in Berkshire County, Massachusetts for over 15 years. He specializes in helping 35 to 65 year old adults improve their body composition with well-rounded fitness plans that suit their needs, wants, and lifestyle. You can find out more about him at


  1. коли закінчиться війна в україні 2022 екстрасенси скільки буде тривати війна в україні в той день коли закінчиться війна

  2. Why is it I always really feel like you do?

  3. Why is it I always really feel like you do?

  4. I don’t even know how I ended up here, but I thought this
    post was great. I don’t know who you are but definitely you are going to a famous blogger if you aren’t already 😉 Cheers!

  5. Hey there! Do you know if they make any plugins to safeguard against hackers?
    I’m kinda paranoid about losing everything I’ve worked hard on. Any recommendations?

  6. Hey I know this is off topic but I was wondering if
    you knew of any widgets I could add to my blog that automatically tweet my newest twitter
    updates. I’ve been looking for a plug-in like this for quite some time and was hoping
    maybe you would have some experience with something like this.
    Please let me know if you run into anything. I truly enjoy reading your blog and I look forward to your
    new updates.

  7. I am regular reader, how are you everybody?
    This article posted at this website is genuinely good.

  8. It’s difficult to find educated people on this topic, however, you sound like you know what you’re talking about!

  9. I’m not sure exactly why but this website is loading very slow for me.
    Is anyone else having this issue or is it a problem on my end?
    I’ll check back later on and see if the problem still exists.

  10. Hey! Would you mind if I share your blog with my myspace group?
    There’s a lot of folks that I think would really appreciate
    your content. Please let me know. Thank you

  11. This paragraph offers clear idea in support of the new people of blogging, that truly how to do running a

  12. This design is wicked! You definitely know
    how to keep a reader entertained. Between your wit
    and your videos, I was almost moved to start
    my own blog (well, almost…HaHa!) Wonderful job.
    I really enjoyed what you had to say, and more than that, how you presented it.
    Too cool!

  13. of course like your website but you have to test the spelling
    on quite a few of your posts. Several of them are rife with spelling problems and
    I find it very bothersome to tell the reality on the other hand I will definitely come back again.

  14. Hello my family member! I want to say that this post is awesome, nice written and
    include almost all significant infos. I would like to
    see extra posts like this .

  15. Hello, i read your blog from time to time and i own a similar one and i
    was just curious if you get a lot of spam remarks?
    If so how do you protect against it, any plugin or anything you can suggest?
    I get so much lately it’s driving me mad so any support is very much appreciated.

  16. Keep on working, great job!

  17. Woah! I’m really loving the template/theme of this website.
    It’s simple, yet effective. A lot of times it’s tough to get that “perfect balance” between usability and
    visual appeal. I must say that you’ve done a excellent job with this.
    In addition, the blog loads super quick for me on Internet explorer.
    Exceptional Blog!

  18. Hey, I think your blog might be having browser compatibility issues.
    When I look at your blog in Safari, it looks fine but when opening in Internet Explorer, it has some overlapping.

    I just wanted to give you a quick heads up! Other then that, awesome

  19. Excellent blog here! Also your site loads up
    very fast! What host are you using? Can I get your affiliate link to your host?
    I wish my site loaded up as fast as yours lol

  20. I got this site from my friend who told me on the topic of
    this web page and now this time I am browsing this website and reading very informative
    content at this time.

  21. An impressive share! I’ve just forwarded this onto a friend who had been doing a little research on this.
    And he actually bought me lunch simply because I found it for him…
    lol. So allow me to reword this…. Thanks for the meal!!
    But yeah, thanks for spending some time to talk about this subject here on your blog.

  22. Please let me know if you’re looking for a article writer for your site.
    You have some really great articles and I think I would
    be a good asset. If you ever want to take some of the load off, I’d love
    to write some content for your blog in exchange
    for a link back to mine. Please send me an email if interested.

  23. Admiring the time and energy you put into your site and detailed information you present.
    It’s great to come across a blog every once in a while that isn’t the same outdated rehashed material.
    Fantastic read! I’ve saved your site and I’m including your
    RSS feeds to my Google account.

  24. Definitely imagine that which you stated. Your favorite justification appeared
    to be at the internet the simplest factor to understand of.
    I say to you, I certainly get annoyed whilst other people consider
    concerns that they just do not realize about. You managed to hit the nail upon the highest
    and outlined out the whole thing without having side effect , folks could take a signal.
    Will probably be again to get more. Thank you

  25. Today, I went to the beach with my children. I found a sea shell
    and gave it to my 4 year old daughter and said “You can hear the ocean if you put this to your ear.” She put the shell to her ear
    and screamed. There was a hermit crab inside and it pinched her ear.
    She never wants to go back! LoL I know this
    is totally off topic but I had to tell someone!

  26. Everything is very open with a very clear description of the issues.
    It was truly informative. Your site is extremely helpful.
    Thank you for sharing!

  27. Article writing is also a fun, if you know then you can write if not
    it is complex to write.

  28. Keep this going please, great job!

  29. Hello! Someone in my Myspace group shared this website with us so I came to give
    it a look. I’m definitely enjoying the information.
    I’m book-marking and will be tweeting this to my followers!
    Outstanding blog and great style and design.

  30. If you wish for to take a great deal from this article then you have
    to apply such techniques to your won web site.

Leave a Reply

Your email address will not be published. Required fields are marked *


Scroll To Top