Water- Drink A Ton!

I have given my water intake recommendations before; half of your body weight in ounces (although I prefer a gallon a day). However, as I am sitting in our 100 degree Florida (which feels like 200), it occurred to me that I need to give an additional recommendation-

If you live in (or are visiting) an extremely hot climate like the southwest or southeast, and are exposed to the heat for extended periods of time throughout the day, I encourage you to drink considerably more water than you usually consume.

Your body will lose water at a much faster rate in intense heat, and you may become dehydrated much faster. The goal EVERY day is to never be dehydrated (which you will achieve if you are consuming at least half of your body weight in ounces).

On top of your normal intake, you will probably need anywhere from around 30-60 ounces more water in hot climates. Listen to your body, but remember to avoid waiting until you are already thirsty...this is your body's way of telling you that you are already reaching levels of dehydration.

Train hard, and enjoy the journey!

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MCT's For Optimal Performance!

Whether you are looking to build lean muscle, burn fat, or both, it is important to start the day off with the right kind of breakfast! Regardless of what time of day you train (but especially important for morning training), I suggest swapping carbs for a good source of fat. If you eat eggs, you need to eat the WHOLE egg, as the bioavailability of the protein is maximized with the whole egg. But really, the best choice for fat in the morning is MCT's (either from straight MCT oil, or coconut oil). MCT's, or medium-chain triglycerides have been shown to be used by the body as fuel, rather than the propensity to be stored (like saturated, or long-chain triglycerides). Because MCT's are used for fuel, they will provide a better source of fuel for a morning workout, and they won't still be floating around in the body post-workout like saturated fats (which will delay the uptake of your post workout protein).
You do NOT need carbs for breakfast, even with morning training sessions! Force your body to use the fat you provide it, along with stored fat, for fuel! This method will give you a better chance for fat burning, while still providing the body fuel and protein for muscle building/sparing. A good example for a great breakfast (especially for morning training) would be:

-a lean protein source (chicken, turkey, white fish)
-a vegetable (broccoli is a good choice)
-MCT oil, or coconut oil (can be put on vegetable or taken separately)

Try to start thinking outside the box and try eating meat and vegetables at breakfast!

Train hard, and enjoy the journey!

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