With summer quickly approaching and warm weather already making an appearance, many of us are in crunch time trying to lose those last few pounds before the season of swimsuits and cooler clothing is upon us. While losing weight quickly by crash dieting is never advised, there are some tips and tricks you can follow to ensure you hit your goals. Summertime, or any time when the weather is nice outside, is also when the desire to workout outside increases.
The type of training you do to help you shed those last few pounds or lean out is largely dependent on many individual factors like your workout routine, nutrition and how much rest you are giving your body.
Start by adding in one to two H.I.I.T. (high intensity interval training) and 1 to 2 L.I.S.S. (low intensity steady state) cardio sessions a week. By adding these two methods of training into your routine, you are increasing your training frequency which will help weight loss substantially. Outside of the cardio workouts, you will want to adjust how much you are strength training too.
Do more large compound movements that use a lot of muscle mass to burn the most calories in a session. Try to stick with sets of 4, with a rep range from 8 to 12 and focus on creating an environment where your body will hang on to as much muscle mass as possible while losing weight. This combination will make you look leaner, faster.
The primary concern when training outdoors in the summer is the heat and even the humidity in some areas. If possible, plan your workouts in the morning before 9 to 10 a.m. or in the evening after 7 to 8 p.m. Exercising during these times helps you avoid the hottest parts of the day.
If you plan on training outdoors when it is hot and humid be sure to have plenty of cold water and a cold towel to put on your head or neck when you start to feel very hot, this will help avoid dehydration and getting overheated.
The safest workouts to do outside would be L.I.S.S. cardio because your heart rate stays relatively low, or strength training, where your heart rate increases then decreases with rest period. Be cautious if you are considering doing any high intensity workouts, such as H.I.I.T., CrossFit or any workout where there is little to no rest coupled with a high level of perceived effort. Save these types of workouts for the gym or a place that has air conditioning.