How can I build muscle fast in summer?
How can I build muscle fast in summer?
How can you maintain muscle gain during the summer season? In this article, I will discuss this topic, as the summer season has begun and the strategies for diet and exercise that worked for you during the winter may not be effective in the summer.
Generating muscle gain in the summer season requires a different approach to muscle science.
There are various factors related to diet, workout, and daily life that are crucial to understand to achieve this goal.
Without this understanding, you may face muscle loss instead of muscle gain during the summer season.
Regarding workouts, the energy level of our body decreases significantly in the summer season.
This makes it difficult to perform workouts effectively. As a result, modifying your workout routine is necessary to achieve your muscle gain goals.
If you follow a diet that is typically consumed during winters in summers as well, it can negatively affect your stomach.
This is because the temperature of the winter diet is hot, and consuming it during summers can increase the heat in your liver and other parts of your stomach, leading to decreased appetite and stunted body growth.
Furthermore, during summers, we generally tend to feel less hungry as we drink more water due to the heat.
Hence, a complete and proper nutrition plan may not be provided to our body. As a result, the size of our body may begin to decrease during the summer season.
However, it is possible to build your body during summers with fast muscle growth.
Because the size of your muscles depends on whether you are providing your body with proper diet and exercise or not, regardless of the weather, whether it's hot or cold.
It is essential to make necessary changes in your diet, exercise, and daily routine during the summer season. This way, you can increase the size of your muscles quickly, even in hot weather.
In this article, we will first discuss diet - what to eat, what not to eat, and when to eat.
Then we will talk about when to do the workout, precautions to take while working out, and other essential tips.
We will provide you with critical precautions and tips to follow every day to keep your body functioning correctly and increase the size of your muscles.
Diet plan for weight gain
Firstly, let's discuss the diet. In order to gain muscle during the summer season, it is necessary to follow a diet plan that does not have a high heat-inducing effect.
It is important to incorporate foods into your diet that can be easily digested, as our digestive system does not function as efficiently during the summer months as it does in the winter.
To begin, in the morning, it is recommended to drink a glass of warm water to help flush toxins and other waste products from the body.
This helps to activate the digestive system, enabling it to work efficiently throughout the day, ensuring that the nutrients from the food are absorbed more effectively by the body.
Following this, it is advised to consume seasonal fruits such as grapes, oranges, and watermelon in good quantity during the morning. This not only aids in digestion but also provides a good source of energy throughout the day.
In addition, these fruits contain a good amount of vitamins, fiber, and essential minerals. After eating these fruits, it is recommended to have a snack.
You can have oats or make a two-egg omelet to go with your snack, or you can also have black chickpeas as a snack. However, be careful not to eat an omelet with more than two eggs.
During the summer season, it is not advisable to have an omelet at night. Instead, you can have oats, an omelet, or black chickpeas for breakfast. One hour after your snack, you should make and drink a banana shake with two bananas.
If you want to make the banana shake even healthier, you can add a little yogurt to it. Drinking a banana shake can be beneficial for muscle growth, and it is a good option during the summer season.
To achieve healthy weight gain and muscle growth, consuming this food provides significant energy which helps you avoid feeling excessively tired during hot weather.
After breakfast, around 11 am, it is recommended to consume a handful of roasted chickpeas mixed with a little jaggery. This is highly beneficial for muscle growth and increasing overall bodily strength.
Furthermore, consuming this food improves your digestive system and provides a good amount of fiber and protein.
Afterwards, when it's time for lunch in the afternoon, you can use any type of lentils or chickpeas in your lunch, or you can eat chole with roti or rice.
However, it is necessary to eat yogurt with lunch, and if you take one hundred grams of yogurt, you will get approximately eleven grams of protein.
Additionally, you will receive a good amount of calories, as well as sodium, potassium, calcium, magnesium, vitamin A, and vitamin B12.
All of these nutrients are particularly important for your body during the summer months to keep your body functioning properly, and the presence of protein and calories helps to build your body's muscles.
After lunch, your friends only need to have dinner in the evening, and it is best to have dinner as soon as possible in the evening, before it gets too dark.
This is because especially in the summer months, the longer you delay having dinner, the greater the chances of your stomach getting upset, and there is also a chance that your food may not digest properly. Therefore, it is advisable to have dinner in the evening as soon as possible.
If you are able to have porridge for dinner, it would be a good choice. Otherwise, you can have whichever vegetable or lentil dish that is available at home.
Before sleeping, it is recommended to have a glass of milk. If you follow this diet during the summer season, you are likely to see good muscle growth.
Please keep in mind that you should not attempt to eat more than what has been suggested because, as we mentioned earlier, during the summer season, your digestive system becomes slightly weak and overeating can cause digestive problems and further harm your digestive system.
We have recommended mostly those foods that are good for muscle growth and easy to digest, taking less time to digest.
Tips for weight gain
You have learned about the Friends Diet, but now it is important to follow some essential tips during the summer season, and then we will tell you how to exercise.
During summers, it is crucial to avoid the hottest part of the day for a workout, which means you should not exercise during the time of the day when it is the hottest, as exercising in high temperatures can make you sweat excessively and make you feel exhausted quickly.
The time between 10 am and 3 pm is the hottest during summers, so you should avoid working out during this time, and most fitness experts and bodybuilders recommend working out in the morning during summers.
Because the temperature is not too high in the morning and your energy levels are optimal, working out in the morning is the best option for you during the summer season. However, if you cannot exercise in the morning, you should aim to work out around 5 to 7 pm.
For the second point, it is recommended to wear light-weight and light-colored clothes during summers to avoid attracting sunlight, which can increase your body temperature. Dark-colored clothes can lead to an increase in body temperature.
If you wear tight and heavy clothes during a workout, you tend to sweat more and feel uncomfortable due to the tight fit and excessive sweating.
Therefore, it is recommended to wear light cotton clothes that can absorb sweat and keep you comfortable during the workout.
In addition, it is recommended to carry a small towel with you to wipe off sweat and to use sunscreen when going to the gym or outside, as direct exposure to the sun without cream can lead to dehydration and adversely affect your workout performance, as well as potentially cause other issues.
Thirdly, the best way to stay hydrated during hot summer days is by drinking water regularly, but if you work out for an hour or more, you may also consider using a sports drink as they contain potassium and electrolytes that provide you with good energy and power while working out. Moreover, they also contain sodium which is essential for your body during hot days.
"Don't push yourself too hard in workout sessions. Many people believe that you should keep working out without taking breaks, but this is not entirely true.
While pushing your limits during a workout is necessary, it's important to recognize that there are certain things that are different during the summer season and you should know your limit and avoid pushing yourself beyond it.
For instance, if you start feeling dizzy, experience severe headaches, or feel nauseous during a workout in the summer, it's important to stop immediately as these symptoms are not normal and could lead to heat stroke.
In addition, during summer workouts, your body tends to heat up quickly and you may start sweating excessively.
If you lose too much sweat, you could face muscle loss instead of muscle gain. Therefore, it's recommended that during the summer season, you limit your workout sessions to about 30-35 minutes to avoid such issues.
Number six: We had previously informed you that you can use sports drinks and other similar beverages, but if you are trying to lose weight, it is not recommended to use energy drinks and similar beverages.
This is because energy drinks contain a significant amount of sugar and calories, which can hinder your weight loss efforts or even cause weight gain.
Number seven: In hot weather, our body's energy level decreases significantly, and we need a lot of energy during workout time.
Therefore, it is recommended to consume a pre-workout meal during the summer season. You can include any fruit, such as one or two bananas, which you can have half an hour before exercise.
Friends, now talking about workouts, you can follow the same workout routine that you were following during winters, even during summers.
However, as we mentioned earlier, timing of workout is crucial. In summers, you should aim to work out in the morning as it is the best time.
Also, we advised you earlier that you should not work out for more than thirty to thirty-five minutes.
So, if you follow these tips, you can achieve muscle growth quickly even during summers.