Scientifically proven benefits of cold showers for weight loss. Can you burn 400 calories with a cold shower? Learn how to take a cold shower for weight loss, fat loss, strength and muscle building benefits.

 Cold Showers for Weight Loss (BURN 400 CALS) | Proven Benefits of Cold Showers for Fat Loss + Muscle

Damn cold showers look painful, but would you believe if someone told you taking a cold shower everyday can get you to lose a few extra pounds off the scale every week? Neither would I. But let’s take a look at the research and see if there’s any truth to taking cols showers for weight loss. There’s a lot of hype out there about cold showers for weight loss. So in today’s video I want to help you discover the true benefits of taking cold showers while simultaneously dispelling all the myths.

Let’s start with weight loss….is there any true relationship between cold showers and losing weight? There have been claims that you could burn an extra 500 calories a day just by taking a cold shower. And I don’t know if you guys know this but 500 calories is more than some people burned during an intense cardio session.

On top of that people have published books audibles and articles all about this topic swearing that this is a true fat loss hack. The theory typically goes like this. When you’re born you’re born with adipose tissue and this is what we all generally refer to when we’re talking about body fat. But there’s another type of fat known as brown fat otherwise known as bat or brown adipose tissue.

The main function of these brown fat cells is to generate heat. That’s why these are overly abundant in babies. These cells are typically inactive but if you find yourself in a very cold environment that’s below room temperature then these bat cells are supposed to activate in order to generate heat for your body. So ultimately these brown fat cells will be burning regular fat once activated in a cooler environment. Awesome! there’s proof for this right.

Well…………..let me tell you about my research. I scoured the internet looking for a study where they compared two groups of people with a control group and an experimental group and to my surprise I didn’t really find much. Finally, when I did find a couple articles that claimed that there was scientific proof the proof was not that strong. First of all, these experiments were set up to determine if subjects in cold exposed conditions would experience an increase in energy expenditure and if they would activate more brown fat cells. The problem is is that there’s a big difference if your energy expenditure increases 25 calories versus 400 or 500 calories like many proponents of cold showers for weight loss want you to believe.

The truth is that the results from cold showers for weight loss studies show that the difference in energy expenditure is there but it’s not really all that significant except in certain cases. So what I mean by that is that, in one of the studies one of the subjects increase the amount of calories burned per day by 400 calories. That’s something that I’m sure we would all love to have but in the same study the average increase across all the subjects was only around 70 calories.

So that’s obviously a pretty small effect 70 calories isn’t gonna have you tightening your belt up every week. So, it’s clearly a very small effect and on top of that if one person could burn 400 calories and another person would only burn 70 calories then it’s obvious that there’s huge variation from person to person. Meaning you might burn even less than 70 calories you might burn 10 because of the amount of brown fat cells you may have and way they react to cold environments.

On top of that these experiments aren’t exactly applicable to a regular person taking a thirty second cold shower. Many of these studies were super particular about how they would keep their subjects whole body cold for hours. One study even used a liquid conditioned tube suit which would have cold water poured into it. I don’t know about you but I don’t have a liquid conditioned tube suit. I also don’t have a method to ensure that my whole body stays at a certain temperature the whole day. So, some people are taking this to the extreme by swimming in freezing cold water to burn more fat from their workouts. I’d rather not swim in freezing cold water for the possible opportunity of burning 70 extra calories.

I feel like a lot of people that are overweight might be looking for a shortcut or a quick fix and those are the people trying cold showers for weight loss or putting an ice pack behind their neck with minimal results and there’s a reason for that. One study titled “cold-activated brown adipose tissue in healthy men” found that there’s a high percentage of young men with brown adipose tissue.

Cold Showers for Weight Loss

So that’s good news they have the right fat cells to help them burn fat during cold conditions. However, the degree to which these bat cells activate is reduced in men who are overweight or obese. So, the more fat you have on your body the less active your brown fat cells are. There’s even a chart that they used to document the results of this study that literally perfectly demonstrated that your bat activity will go down as your body fat percentage goes up.

Damn that’s kind of bad news. So, the people that need an increase in their metabolic rate the most had the least responsive brown fat cells. Great. And there’s still one more kicker. There was one study done where they actually identified some concrete numbers for us. What they identified was that two hours of daily cold exposure lead to only 1 and 1/2 pounds lost over a six-week period. And guys again this was with people under observation and in an experiment in which they kept cold for 2 hours a day.

With a 30 second shower or a minute-long shower you’re not even going to have close to that kind of effect. So it seems like cold showers aren’t really a weight loss or fat loss hack that’s just the truth of course we would all love to get in the shower and burn an extra 400 calories a day but the science doesn’t really support this or at least not to any degree of to be able to turn this theory into a fact.

There are many benefits to taking cold showers and I actually will take a cold shower a couple times a week after heating my body up in the sauna mostly for the relaxing effect. Some benefits you can expect from cold showers are improvement in your circulation, an increase in endorphins which ultimately can help you feel happier, it can strengthen your immune system, and it can sure as hell wake you up and increase your energy to get the door and kick butt for the day.

But it’s honestly not that great of a fat loss tool neither is laying in an ice bath I see some people on YouTube doing that and unfortunately the tiny amount of calories that you’re gonna ultimately burn is not worth your time and it’s not worth the torture.

You’re going to be way better off with the amount of calories you can burn with a high intensity interval training workout for just 15 minutes rather than laying in an ice bath or taking a cold shower at least as far as calories are concerned. Again, I think cold showers for weight loss are great but don’t take cold showers thinking that you’re going to burn any extra fat. That’s it I really hope this video has helped you guys out. If you enjoyed this video make sure you subscribe to this channel and also make sure that you visit our website where you can get done for you work out and meal plans that are proven to work. Talk to you guys soon.



My passion for fitness began when I was 14 years old. I naturally fell in love with training and haven’t stopped since. At 18 years I acquired my first personal training certification from ACE after which I opened my first gym in 2011, Gravity Training Zone. I'm now in the process of opening up my third location! I love to share my knowledge through personal training, my online courses, and youtube channel now with over 1,000,000 subscribers! I'm always here for my customers so if you need help don't hesitate to send your questions to

Founder // Gravity Transformation, Max Posternak