Summer training/ Equipment/ Nutrition and Supplements
By Dylan Furey

Summer Training:

When training in summer the main goal mostly is to lose body fat and keep muscles full, however many people drastically change their diet to achieve this and it is not necessarily for the best.

If the goal for the next few months is to lower body fat and keep muscles looking full the your training sessions throughout the week should incorporate a mixture of resistance training and cardio vascular fitness training.
Resistance training should be focused on compound lifts such as rows, chin ups, squats and deadlifts.
These lifts should be performed for 10-12 reps with short rest periods of 30-35 sec.
This will keep your heart rate at an appropriate rate and allow you to burn more fuels such as carbs and fats.
Normally during traditional resistance training we use our ATP-Pcr (phospho-creatine) system, which uses phosphate and creatine to create the energy needed.
This system lasts long enough to complete a set of 8-10 rep.,It will then take time to restore.
When this occurs your body will call on substrates such as stored fat and carbs to produce its energy this is why the increased reps/short rest period is recommended

While resistance training is great for keeping muscles toned and looking full, to really burn unwanted fat we need to partner cardiovascular training with resistance.
This can incorporate high intensity for shorter periods such as sprints or longer endurance based exercises such as cycling or jogging.
Personally I prefer High intensity for shorter periods as I find this works best for me as I have little time for cardio.
The best mixture of both I have found are the Thai boxing classes Prodigy offers, these are just long enough to keep the heart rate at the optimal range for both carbs and fats being used as fuel.

Summary

• Keep training mixed between resistance and cardiovascular aiming for 4-6 sessions a week.
• For resistance training aim for higher reps and shorter rest periods
• For cardiovascular pick something that works for you
• Thai boxing classes held at Prodigy are a great cardiovascular workout.

Equipment:

When is comes to training there are many different types of equipment that claim a wide variety of benefits.
Some of them are spot on in their claims and others just make you look stupid.

Compression clothes:

These are fantastic but are very rarely used correctly.
When it comes to skins or other brands of compression garments it is essential to get the full length versions whether it is pants or shirts otherwise you do not gain a lot of benefit. Compression garments are designed to squeeze built up lactic acid from the muscles into the blood stream so that it can be used as fuel and to aid recovery.
In order for this to happen you need to select a size that is almost impossible to get on. I would suggest getting 2-3 sizes smaller than what your normal clothes are.

Oxygen deprivation masks:

These unfortunately just make you look silly. The logic is that if you train at higher altitudes you will utilise oxygen better. There are a few problems with this theory
1. It takes a while to take hold. It will take at least a few days before your body completely changes itself to deal with this difference in oxygen level.
2. You need to be very high above sea level, which is difficult to mimic using a mask, especially a cheap one.
3. The effects do not last long at all, generally athletes who have undergone this training for a month or so will need to compete within a week of returning to sea level. After a week you body returns to normal.
4. The effects themselves are very minimal. It does offer an advantage however unless done very regularly it is difficult to notice much of a difference.
its unclear to me how you’re able to achieve this same effect with wearing a mask for 45mins. There are very limited studies that even test the masks as altitude training itself is still being analysed to see how we can best use it.

Resistance bands:

These are another great tool and can be used for rehab or for traditional strength and muscle building. With different strengths to the band you can get an assortment to meet any needs you have.

Nutrition/Supplements

When it comes to nutrition in summer I see a trend which is people tend to swap vegetables for salads. This is by no means a bad thing as both are fantastic sources of essential vitamins, however I cant stress enough the importance of using both no matter what season it is.
Every meal should be filled with protein, complex carbs and essential fats and vitamins.
Your protein is any type of meat, complex carbs can be rice, potatoes, beans, broccoli, cauliflower and all the other vegetables. Fats can be fish, nuts and nut oils and vitamins are you bright coloured salads.
These should fill you up for every meal you have no matter what day of the year it is.
I also recommend instead of eating 3 big meals a day to have 4-6 smaller meals, and this does not mean snacking.
Aim to eat a smaller meal ever 2-3 hours and you will see a huge difference in energy levels as well as fat loss.

When it comes to supplements they’re not essential. By no means am I saying they’re useless, I myself love them and they’re great but it all depends on what your goals are. If you have a specific training goal and are training 5-8 sessions a weeks then absolutely by all means incorporate some supplementation.
However for the average person everything can be achieved through food.
One thing I am not convinced by is multivitamin supplementation.
Unless you have been specifically told by your doctor that you have a deficiency do not waste your money on multivitamins. I do however approve of the use of fish oils as they have been proven to aid in brain development and aid with joint mobility.

If you have any questions at all about this article or other training questions feel free to email me at:
y.angus@hotmail.com