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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