There are many things which can be written about summer but i am dealing with effect of summer on health and fitness in this session.
MYTHS ABOUT WORKOUT AND NUTRITION IN THE SUMMER
I AM NOT GOING TO WORKOUT IN THE SUMMER BECAUSE IT REDUCE MY MUSCLE SIZE...
About 1/3rd of people do not workout in the summer and confine their workout only to the winter.They are the one who remain in the same shape years around with no improvement either in the form of muscle gain or fat loss.SOUTH ASIAN countries like PAKISTAN,INDIA,BANGLADESH,SRI LANKA and CHINA where most of the year consists of summer and only 3 or 4 month of winter this myth is going against their fitness and health.
MUSCLE SIZE is dependent on 80% of the diet and only 20% of the workout.If you supply your body with proper amount of nutrients in the form of carbs,fat and protein there is no reason that you are going to reduce your muscle size.
ACTUALLY THE WATER WHICH IS HELD BY THE SKIN IS LOSS through sweating and your muscle appears more defined and tone which many of the people confuse with muscle size reduction.
IT IS HARD TO GAIN SIZE IN THE SUMMER...
Many skinny or weak people who are striving for muscle gain and increase in their body weight find it hard to gain weight in summer.This is also a myth because muscle gain or loss is dependent on your diet not on the weather.Following are the seven rules to gain 4 pounds of weight in one month of summer.
RULE NO 1
EAT A HEALTHY BREAKFAST in the morning you need to boost your metabolism to ensure proper energy for the whole day and to prevent your body from going into catabolic state due to an over night fast.Consume a healthy breakfast containing good carbs,protein and healthy fat.your breakfast must contain egg or milk as they are rich in protein and BCCAs it is combination of three essential amino acid which retain the muscle size and increase your muscle recovery.Never skip your breakfast because
- It can lead to poor brain functioning which can progress to memory loss and mental retardation
- Obesity
- High blood pressure
- High cholesterol leading to heart attacks
- Diabetes
You can also go for oatmeal which is high in fibers and gives the feeling of satiety and fullness,reduce your cholesterol and supply energy for a longer period of time.
RULE NO 2
Eat a snack after 2 or 3 hour of breakfast and 2 hour after your lunch.It can be an apple,banana and any fruit or you can go for peanut butter.This will keep your body metabolism high.
RULE NO 3
Eat a lunch contain vegetables and protein in the form of chicken,red meat or fish.Vegetables contains minerals,vitamins and fibers which are required by the body for different functions .It will give you energy to workout more effectively and properly.
RULE NO 4
Consume a protein shake 2 hours before your workout.It will supply proteins in the body to be used during muscle activity as proteins are the building blocks of your muscles.It will prevent your muscle size and muscle proteins from breaking during intense workout
RULE NO 5
Drink plenty of water as it will increase your blood volume which will carry nutrients to the muscles engaged in activity .Prevent your body from dehydration during summer extreme temperature.
RULE NO 6
After your workout go for boiled egg whites or protein shake to increase the process of recovery
RULE NO 7
Before going to bed drink milk it will supply fat and proteins to your body and retain the muscle loss during over night fast.
EATING NUTS AND EGGS ARE GOING TO CAUSE ACNE IN SUMMER
This is absolutely a complete misconception that these things are going to cause acne due to increase heat generated by these food stuffs,first of all i should remind you that these nuts are full of healthy fat and minerals which is required by the heart and brain.Your heart utilize energy for its proper working from healthy fat you consume.Proteins in the eggs are the structural and functional units of your body,It is also required to hold blood into your vessels if you are protein deficient then there is a chance of developing edema in the body which is the fluid collection in body tissues
Now i am going to give scientific reason to break this myth.when we workout we are going to decrease the body heat generated by these nuts and eggs in the form of sweating.
During summer there is increased temperature in the surrounding which also boosts the temperature of the body,our body is going to cool it by increasing the SWEATING DURING WORKOUT to maintain the temperature inside 37 degree which is the normal body temperature.
Acne is basically due to poor hygienic habits which results in the accumulation of sebum and dirt in your skin pores and block them.Increase amount of sweating is going to open your skin pores and provides a cleansing process to wash that coagulated sebum and dirt.Wash your face twice or three times a day i assure you that you are not going to get acne.
TIPS FOR A BETTER SUMMER
plenty of water as it is obvious to drink a lots of water during summer to hydrate your body.When you feel thirst go get water and stay hydrated.
- It cleans your body from toxins by converting them into water soluble substances and promoting their excretion through the kidney
- It prevents dryness of mouth.dryness of mouth is going to cause sores and split skin around the corner of your lips,sticky feeling in the mouth and red raw tongue
- water promotes cardiovascular health by increasing the blood volume in the body
- Benefits the skin by keep it hydrated otherwise it will become dry,freckled,itching and redness are seen.
- Provides a cooling effect in the body during hot enviornment.
Detox your body by drinking lemonade which is rich in vitamin c,this vitamin is going to boost your immune system which protect you against diseases,protect your eyes,cardiovascular health and skin health and many more benefits are in the list.
Eat fruits and vegetables never skip fruits and vegetables in the summer, fruits are rich in fibers,vitamin and minerals.benefits are listed below
- Boost immunity
- Prevent cancer
- Prevent cardiac issues
- Cholesterol control
- Anti aging
- ENHANCE DIGESTION
- WEIGHT LOSS
- Regulate high blood pressure
- Skin maintenance property
- Help against diabetes
- Benefits your eyes
CONTROL YOUR COFFEE AND TEA INTAKE..
Coffee contain caffeine and tea contain theophylline both of these are diuretics which means that they promote water loss from the body through kidneys.This water loss can lead to dehydration and severe complications during summer if you consume large quantity of either of these.
AVOID SOFT DRINKS AND PACKAGED JUICES.
Many of us thinks that these soft drinks and packaged juices are going to hydrate and provide us energy but in fact they are just causing more fat accumulation.They contain plenty of sugar and are prepared from chemicals to just give you a taste.These companies are just selling their products for money they have nothing to do with your health.In the long run it can predispose to DIABETES TYPE 2 ,HYPERTENSION and CARDIAC PROBLEMS.
It is a reality that hot weather promotes an intense desire to drink sugar containing drinks,go for natural juices not these packaged poisons
WORKOUT TIPS
LESS REPS
Go for 8 to 10 reps in the summer with more weight and try to hit fast twitch muscle fibers.These fibers are involved in muscle gain and increase in the mass,so prevent your muscles from burning by doing more reps and less weight.Do 4 to 5 exercise of each muscle groups any try to finish your exercise in 1 hour because prolong exercise is going to heat you further and fatigue your muscles for longer duration of time.
DRINK WATER DURING WORKOUT
Consume water after every set to ensure proper hydration and supply of nutrients to your muscles involved in activity.Never forget your water bottle before going for a workout.It is your shield and sword to fight against summer.
CARDIO
Do cardio twice a week so that you are not getting fat,go for 20 min cardio not more than that because cardio for a long duration of time is going to burn your muscle and reduce the muscle size so train smart.
ABS TRAINING
Don't skip abs workout either you are following fat loss or muscle gain program.Like other muscles abs also need to be trained in order to develop them but strategies are different
For fat loss do abs training 5 time a week to get rid of belly fat and build a tonned abs
For muscle gain never skip abs train them twice or once a week in order to develop them as you are developing other muscle groups
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Beautifully written!
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