21 Ways To Turn Sunshine Into Muscle
Men's Health South Africa|February 2020
No one wants to spend the final weeks of summer in a windowless weights room. But a departure from your regular fitness plan doesn’t mean sacrificing your gains. Quite the opposite: this is your time to shine. Whether you’re home or away this month, our pointers will help you maintain mass when you’re OOG*. Now, which way’s the beach, again? *That’s “out of gym”
Scarlett Wrench
21 Ways To Turn Sunshine Into Muscle

01 See the Lighter Side

Nothing at home but your old 8kg dumbbells? You don’t need to go heavy for hefty results. A Medicine and Science in Sports and Exercise study found that exhausting your muscles with a light, 300-rep set triggers your muscles’ stress response – in a beneficial way. You could probably balance a good book in the other hand, too.

02 Keep Your Top

On Well, for your weekend 5K, at least. Raising your core body temperature during exercise – by wearing a compression top in 27°C heat, for example – triggers an adaptation process that improves muscular power, reports the Journal of Applied Physiology. Go big on the water, though. And best bring a spare shirt.

03 Get Off the Bench

If you’re concerned that time away from chest day might be stunting your gains, don’t be: a study in the Journal of Strength & Conditioning Research rated the classic pec-honer against the resistance band push-up and found both to be equally effective. A band won’t max out your baggage allowance, either.

04 Visit Blouberg Beach

Swap your stuffy indoor cardio session for a beach run. Sand absorbs more energy than firm surfaces, recruiting more muscles in your legs, as well as engaging more of your core. You’ll also burn through an extra 20-60% calories. Trip to Costa del Swole, anyone?

05 Raise the Roof

Make your holiday hire car a convertible (see page 68). Studies by Concordia University in Montreal found that an hour behind the wheel of a sports car causes a measurable rise in growth hormone, hitting the accelerator on your muscle-building progress, not to mention your tan. Just check your weather app first if you’re staycationing.

06 Stretch Out

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