Summer is upon us and that means one thing – our holidays are nearly here. Whilst many of us like to keep fit on holiday – whether that be a brisk stroll down the beach or an intense fat-burning session in the hotel gym – here are your top tips for training safe, smart and getting the most out of your sessions…
When exercising, staying well hydrated is essential, especially when training in heat, ensuring we’re well hydrated is more important than ever before. The warmer it becomes, the more fluids we will lose, putting us at an increased risk of suffering from dehydration. Dehydration can cause headaches, it can increase your chances of muscle cramps, it can hinder athletic performance, plus it can put you at an increased risk of suffering from an injury. Because of this, during the height of summer, when exercising, you should ideally consume around 1 litre more water than you would normally consume, so ideally, around 3 litres per day. When we sweat, we lose minerals and electrolytes, which can be replaced by water. Obviously training with a stomach full of water would not be a pleasant feeling, so try sipping water before, and during your workouts to help prevent stomach cramps and feelings of being bloated and overly full.
There are some people out there who think that the more they sweat, the more fat they will lose, which is obviously complete nonsense. We know that boxers and MMA fighters will wear special sweat suits, and will even train in saunas to help them make weight before a big fight, and we also know that this is extremely dangerous. Whilst you will indeed lose weight, you certainly won’t lose fat, you’ll simply be losing water weight via sweat. The scales may say that you’ve lost weight, but one or two glasses of water later, and you’ll be right back where you started. When training in extreme heat, dress right, stay hydrated, and don’t push yourself too hard.
Choose the right supplements
With the added heat and a change of surroundings, you need to make sure you have everything you need to keep you fueled, recovered and motivated. Training on holiday can be pretty hard, especially when you just want to be sat on the beach drinking cocktails and eating salted, savouy snacks. So making sure you have the right pre-workout to get you motivated is essential:
- Pre-Works™ – This epresents a new zenith in preworkout science, incorporating in excess of a staggering 27,000mg of active ingredients per serving. Densely packed with over 20 of the most researched single extract ingredients in sports nutrition today, Pre-Works™ is designed for ultra high intensity workouts.
- Genesis – is a high potency formula that challenges current pre workout sports nutrition boundaries and thinking. In development for over a year, the Genesis Pre Workout™ formula is based solely on cutting-edge ingredients and incorporates the very latest manufacturing techniques.
Hydration is also another huge factor, check out our 2 top picks for you to stay hydrated during your Summer training:
- Electrolyte Powder – Electrolyte powder is made up of a balanced blend of essential electrolytes. Comprising of sodium, potassium, calcium and magnesium. Essential to maintain correct hydration levels and avoid the onset of cramps.
- Native Coconut Water Powder – has been dubbed by nutritionists as “nature’s isotonic fuel”. Ideal for athletes and anyone who trains, our premium grade natural coconut water is high in nutrients, electrolytes and natural sugars, which makes it the perfect supplement for anyone looking for an effective and natural isotonic to rehydrate during training.
Recovery is last, but certainly not least! Fuel correctly after your session and you can enjoy the rest of your day on the beach knowing you have fuelled your body right:
Whey Protein 80 – is our award-winning premium grade whey protein concentrate. Winner of the highly coveted, “Best Protein Award” in the industry-leading FSN Product Awards, TPW™ whey protein is known for its exceptional purity. It contains no thickeners or fillers and is available in a wide range of exclusive natural flavours. Whey Protein 80 is undenatured and has the highest biological value (BV) of any known protein.
Recovery Protein – is an advanced formula that’s been scientifically engineered to provide the body with a comprehensive supply of nutrients immediately after training to help the muscles repair and re-build.
If you’re exercising in the open on holiday, make sure you wear sunscreen on any parts of your anatomy that happen to be exposed. You can quickly burn in the sun, even if it doesn’t feel like you are, and as you know, suffering with sunburn and perhaps heatstroke/sunstroke in the process, is not a nice experience.