21 Ways To Turn Sunshine Into Muscle

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

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