Summer is here, and it’s the perfect time to revamp your workout routine. Whether you're trying to maintain your fitness goals or push yourself to new heights, making your workouts both effective and time-efficient is key. With the time and experience spent as a trainer, I've compiled some tried-and-true strategies to help you make the most out of your summer training sessions- because let's face it, nobody wants to be cooped up in the gym all day during gorgeous weather!
1. Optimize Your Schedule
During the summer months, the heat can be intense, so it’s crucial to schedule your workouts during cooler parts of the day. Early mornings or late evenings are ideal times to exercise, as temperatures are lower and the sun is less intense. This will not only make your workout more comfortable but also safer. An added bonus is that most of the fun things you want to do in summer are normally during the hotter parts of the day. So, by focusing on your own workouts either earlier in the mornings, or later in the evenings, you get to maximize your fun, while balancing your fitness goals!
2. Hydration is Key
Staying hydrated is essential, especially when temperatures rise. Dehydration can lead to decreased performance and increased risk of heat-related illnesses. Aim to drink at least half your body weight in ounces of water each day. For example, if you weigh 160 pounds, aim for 80 ounces of water daily. Additionally, consider supplementing with electrolytes to replenish what you lose through sweat. Athletic performance is hindered if the body is even 1% dehydrated. Given that fat breakdown in the body also requires water, the same is true if you are trying to slim down. Make sure to stay hydrated with water and electrolytes throughout the day to ensure proper hydration levels.
3. Incorporate HIIT
If you’re looking to maximize efficiency, HIIT (High Intensity Interval Training) is your best friend. HIIT involves short bursts of intense exercise followed by brief recovery periods. This type of training not only burns a significant amount of calories in a short time but also boosts your metabolism for hours after your workout. Try incorporating exercises like sprints, burpees, and jumping jacks into your routine.
Don't think it has to take all day either. Tabat is a HIIT protocol that revolves around 8 rounds of 20 seconds all put work, followed by 10 second rest intervals. Resting one minute after will bring you to a total of 5 minutes exercising. You got 5 mins per day right? Of course you do! This method takes advantage of metabolic stress, one of the three types of muscle hypertrophy or growth. So if you don't have time for hours and hours in the gym, you can still make progress by altering your rest times and pumping metabolites into those muscles!
4. PRIORITIZE Compound Movements
Compound movements, which involve multiple muscle groups and joints, are perfect for making your workouts more effective. Exercises like squats, deadlifts, bench presses, and pull-ups engage several muscles at once, allowing you to get a full-body workout in less time. Plus, they help improve functional strength and coordination. Furthermore, they allow you to hit more muscle groups- resulting in more muscular stimulus and more calories burned and reducing time in the gym. Don't believe me? See how many sets you can get through of squats vs how many sets you can get through of leg calf raises. Sure, you may smoke your calves after awhile, but squats will steal your breath away and systematically provide fatigue!
5. Take Advantage of Outdoor Activities
Summer offers plenty of opportunities for outdoor fitness. Activities like swimming, cycling, hiking, and paddleboarding not only provide a great workout but also allow you to enjoy the beautiful weather. These activities can be a fun and refreshing way to stay active without feeling like you're stuck in a gym. And you can organize some really fun events with some friends and family as well. Tough Mudders, Spartan Races, mud runs, 5k's- all of these are fantastic exercises that get you out of the gym. Nobody said you only burn calories in the gym. I would venture to argue that doing some FUN outside activities will help you stay on track this summer. Don't be afraid to switch up your back day by going kayaking all day. Enjoy the weather, the company you bring, as well as the gains! Win win! Grab a TRX or some bands and take the workout outside!
6. Don't Skimp on Recovery
Recovery is just as important as the workout itself, especially when you're pushing your limits. Make sure to include rest days in your routine and consider incorporating active recovery activities like yoga or stretching. Additionally, supplements such as BCAAs (branched-chain amino acids) can aid in muscle recovery and reduce soreness. And nobody said you couldn't bring your theragun or massage gun with you to that bonfire!
7. Fuel Your Body Properly
Nutrition plays a crucial role in workout effectiveness. Your car won't go anywhere if you run out of gas or your electric battery is drained. Similarly, your body won't be able to push as hard if you are low on fuel. Ensure you’re fueling your body with a balanced diet rich in proteins, healthy fats, and complex carbohydrates. During the summer, lighter meals with plenty of fruits and vegetables can help keep you energized and feeling great. Supplements like protein powders, omega-3 fatty acids, and multivitamins can also support your nutrition and help fill any gaps in your diet. And you know Supplement Smiths has all the tropical fun summer flavors in pre-workouts, BCAAs, chews, and more!!!
8. Stay Consistent
I saved the best for last. This is the "one tip" I give everybody. This is the golden ticket. This is the "secret". Consistency consistently breeds progress. And this isn't just a summer tip. This is an evergreen, all seasons kind of thing. If you want to change something, be consistent. If you want to learn something, be consistent. If you ever wanted to learn another language or to play a musical instrument, you already know that practicing for 5 to 10 minutes of scales on the guitar or Italian conjugations will yield far greater results than trying to practice for one hour a week.
Why is that? Well, what happens to that one hour a week person? Sure, they start out great. But eventually, they miss that hour. Now they lost put on a whole week. And it's harder to get back into the rhythm even after just missing one. But, if you are used to having a practice for 5 to 10 mins a day, we'll it's much harder to lose your comprehension, your practice, and your mastery. Fitness is no different. Once you set your workout schedule, adhere to it.
Consistency is key to any fitness routine. Set realistic goals and create a workout schedule that you can stick to. Remember, it's not about working out every single day but rather maintaining a regular routine that fits into your lifestyle. Even short, consistent workouts can lead to significant progress over time.
In closing, you can make this summer the best one yet by tweaking your workout regimen specifically toward your goals and schedule, amd by consistently crushing that workout... whether it's inside the gym, or outside!
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