Harness the Viking Code: Mastering CICO for Strength and Vitality

When we think of Vikings, we imagine powerful warriors with incredible endurance, strength, and stamina. While they didn’t count calories or track their macros, the principles of CICO- Calories In, Calories Out—align with how these seafaring adventurers maintained their vigor and strength. By understanding how energy works in the body, you can take control of your fitness journey and unlock your inner Viking.

Let’s explore what CICO is, how it works, how to track calories like a modern-day warrior, and how it’s rooted in science—while tying it back to the strength and efficiency of the Viking way of life.

 

What is CICO?

At its core, CICO is the balance of:

• Calories In: The energy you consume from food and drink.

• Calories Out: The energy your body burns to fuel its functions, from daily activities to physical training.

The Vikings thrived on this balance. They consumed hearty, energy-dense foods like fish, grains, and wild game to power their expeditions. They also expended massive amounts of energy rowing longboats, farming, and battling. The principle remains the same today:

• Consume more calories than you burn: Gain weight (caloric surplus).

• Burn more calories than you consume: Lose weight (caloric deficit).

• Match your calories in and out: Maintain your current weight.

CICO and the Viking Connection to Thermodynamics

The science of CICO is grounded in the first law of thermodynamics, which states that energy cannot be created or destroyed—it can only be transferred or transformed. Here’s how that applies to you and how Vikings unknowingly embodied it:

• Energy from food (calories) enters the body.

• This energy is either used for:

• Maintaining vital functions (like breathing and digestion).

• Powering physical activity (rowing a longboat or crushing a workout).

• Storing as fat for future energy needs.

When Vikings consumed more than they burned during feasts, their bodies stored the excess energy as fat, fueling them during leaner times. Similarly, a caloric deficit forces the body to draw energy from stored fat, leading to weight loss. This process is timeless, and understanding it can help you conquer your own fitness battles.

How to Track Calories Like a Viking Strategist

Tracking calories may not feel very “Viking,” but consider it akin to preparing your longboat for a voyage—strategy and precision are key to success.

1. Calculate Your Caloric Needs

• Determine your Total Daily Energy Expenditure (TDEE)—a measure of how much energy your body burns daily. Think of this as the baseline energy a Viking warrior would need for a day of raiding or rowing.

• Adjust based on your goal:

• Weight loss: Aim for a 500–750 calorie deficit.

• Muscle gain: Aim for a 250–500 calorie surplus.

2. Track Your Intake

• Use tools like MyFitnessPal or Cronometer to log your meals.

• Focus on hearty, Viking-inspired foods like lean meats, fish, whole grains, and vegetables, but remember to enjoy modern treats in moderation.

3. Monitor Your Output

• Track your physical activity, whether it’s rowing (or rowing machines), weightlifting, or daily movement.

• Remember, even at rest, your body burns calories (your BMR).

4. Reassess and Adjust

• Vikings adjusted their strategies to the challenges they faced—do the same with your diet. If progress stalls, re-evaluate your caloric intake or output.

Why CICO Works (Even for Modern Vikings)

1. Simplicity and Flexibility:

Just as Vikings adapted their diets based on what was available, CICO allows you to eat what works for your preferences and goals, as long as it fits the energy balance.

2. Backed by Science:

Grounded in thermodynamics, CICO is not a trend but a fundamental truth of energy management.

3. Empowers You to Lead Your Own Journey:

CICO gives you the tools to plan and control your fitness path, just as a Viking planned their expeditions.

Challenges of CICO

• Tracking Accuracy: Estimating portion sizes incorrectly can derail progress. Weigh and measure your food for precision.

• Nutritional Balance: While Vikings thrived on whole, nutrient-dense foods, focusing only on calorie counts can lead to neglect of important vitamins and minerals.

• Consistency is Key: Viking raids required discipline, and so does sticking to your calorie goals.

A Viking’s Feast and Famine Approach

While Vikings feasted after a successful raid and endured lean times during long winters, modern warriors can mimic this with flexibility:

• During “feasts” (higher calorie days), focus on building strength and muscle.

• During “famines” (caloric deficits), focus on fat loss and cutting excess weight.

Odin’s Thoughts: Forge Your Path Like a Viking

CICO is not just a modern strategy—it’s a timeless principle that ties directly to the energy balance of ancient warriors. By understanding the science behind calories, tracking your intake and output, and applying it consistently, you can channel the strength and resilience of the Vikings in your own fitness journey.

 

So, grab your metaphorical axe, prepare your feast wisely, and set sail toward your health and fitness goals with the precision of a Viking leader. Victory awaits!