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Working out in the summer: what you need to know

The sun’s out and temperatures are rising – sometimes a little too high, so what are you supposed to do about working out?

Should I exercise indoors or outdoors?

That depends on how hot it is. Research shows that exercising outdoors can boost your energy levels, improve stress levels, and increase your body’s levels of vitamin D, which is essential for maintaining healthy bones, boosting your mood, and may even have a part to play in weight loss.

But you’ve got to weigh the benefits up against the downsides of extreme heat. Read our guide to avoiding heat exhaustion and heatstroke for more, but in short, spending time in extreme heat can lead to potentially serious health issues.

Where possible, do your workout indoors and enjoy that sweet, sweet aircon.

Exercising outdoors

If you really want to get some fresh air as part of your workout, do it early in the morning when temperatures aren’t as high as they are later in the day. Avoid being out in the sun when the sun’s at its strongest, which in Florida is between 10am and 2pm.

Use a broad-spectrum sunscreen that’s at least SPF30, even if you’re out early in the morning, and wear light-colored, loose clothing. Have water to hand and make sure you drink it throughout your workout.

How do I stop myself from getting too hot?

No one likes being sticky and sweaty, especially if there’s thigh chafing too. As well as wearing light clothing, look for sweat-wicking (also called moisture-wicking) workout clothes, which pull moisture away from the body and can keep you comfortable and dry.

Try ‘pre-cooling’ by having a cool shower before your workout. There’s a point when your body gets so hot that your performance suffers (e.g. you won’t run as fast or lift as much), but studies show that lowering your core temperature with a cool shower first can help your performance stay high for longer.

What’s the best way to stay hydrated?

It might seem like you need a special ‘hydrating’ drink, but it’s not necessary. These drinks are often full of sugar and high in calories, so stick to water. Sip regularly before, during, and after exercise to maintain a healthy level of hydration.

My muscles are hot, so I don’t need to warm up first, right?

You may be tempted to forget the stretch and get stuck in, but don’t fall victim to this way of thinking!

While it may seem like your muscles are warm enough due to the weather, dynamic stretches are still super important to prevent injuries. Properly warmed up muscles are much more coordinated and have fewer unintentional jerky movements, which will help boost your soccer game when you’re out on the field.


Tips for playing soccer in the heat

Playing soccer can make you sweaty at the best of times, but playing when the temperature gets into the 90s can feel impossible. So how can you cope with soccer in the heat?

It’s no secret that our bodies can struggle in higher temperatures. From the mildly inconvenient thigh chafing to potentially serious cases of dehydration and sunburn, higher temperatures can make it hard to last long on the field. The last thing you want is to pass out midway through a good game, so here’s how to manage the heat.

Stay hydrated

One of the most important things to do when it’s hot is to make sure you drink plenty of water. It’s doubly important when you’re active, when it feels like you’re sweating buckets you’ll need to get that water down you to replace all that water you lose through sweat.

While you should keep a water bottle close to hand at your MAN v FAT Soccer session (and take advantage of water breaks), you should also make sure you’re getting enough water the day before your club night, so your body is nice and hydrated before you even step foot onto the field.

Drink water regularly throughout the day instead of drinking gallons at once.

Wear light-coloured clothes

Summer’s not the time to show off your pitch-black kit. You need lightweight, light-coloured clothes for the summer so you’re not baked alive by the sun.

Everybody’s free (to wear sunscreen)

If you’ve never paid much attention to sunscreen, it’s time for that to change. Buy some sunscreen, whether it’s a roll on, spray or lotion, and apply it liberally.

The higher the SPF number, the higher the protection, and when you’re spending a lot of time outdoors (like when you’re playing soccer outside), you’ll need a broad-spectrum sunscreen that’s at least SPF 30.

Apply sunscreen liberally to every exposed part of your body – don’t forget your neck, behind your ears and your head if you’re bald – and reapply every 2 hours.

Take a time out

If you’re in the middle of a game and you start feeling lightheaded, weak or sick because of the heat, don’t push yourself to play on. You can swap out at any time during your MAN v FAT Soccer game.

Take yourself off to the side, find some shade if possible, sit down and drink water until you feel better. Keep an eye out for your teammates too.


Decoding restaurant menus

Eating out can be a minefield when you’re trying to lose weight. Even when you’ve seen the menu beforehand, it can be hard to figure out dishes are a healthy option and what’s going to be deep fried and swimming in grease.  

If you learn the lingo, you’ll be much more likely to make better choices. Here are what some common menu terms mean. 

Sauces 

Sauces that are made with butter and cream are going to be higher in calories than those that are tomato-based. Examples of butter-based sauces include béchamel sauce, béarnaise sauce and hollandaise sauce. Tomato-based sauces include puttanesca sauce, marinara and arrabbiata. If you are going to have a buttery sauce or a dressing, ask for it on the side so you can control exactly how much you have. 

Ways of describing dishes 

  • Basted – food that has had fat or oil poured over it while cooking, typically seen with meat. 
  • Battered – food that is coated in batter and deep-fried. 
  • Braised – food that’s cooked slowly, first in oil and then in liquid. 
  • Breaded – food that’s covered in breadcrumbs and fried. Breaded is usually a better choice than battered, but may still be deep fried. 
  • Creamed – food that’s cooked with a lot of cream 
  • Crispy – usually means fried. 
  • Crunchy – fried, unless it’s vegetables, in which case they’ll be raw. 
  • Flambéed – food that’s covered with alcohol and then set alight
  • Glazed – food that has been brushed with a sticky coating, usually some kind of honey or syrup 
  • Golden – fried. 
  • Loaded – topped with loads of extra things, usually cheese, bacon and sauces. 
  • Marinated – food that is soaked in a liquid seasoning before cooking. 
  • Pan-fried – fried. 
  • Refried – usually describes beans, which are mashed and then fried. 
  • Sautéed – food that is fried lightly and quickly in hot oil. 
  • Sizzling – fried. 
  • Seared – food that’s cooked quickly at a high temperature so that the surface forms a crust. 
  • Smothered – covered in something, usually a heavy sauce or cheese. 
  • Tempura – deep fried, but Japanese. 

Lower calorie choices 

Restaurants use a lot of oil and other fats to cook dishes – it’s part of what makes restaurant food so delicious. So while you should be prepared for your meal to involve some high-calorie methods of cooking, there are some things you can look for that indicate a healthier way. Look for dishes that are described in the following ways, as they’ll be more likely to contain less oil: 

  • Baked 
  • Boiled 
  • Broiled
  • Grilled 
  • Poached 
  • Roasted 
  • Steamed 

If in doubt, ask your waiter for information. You’re the one paying for and eating the meal, so you deserve to know how your food’s made if it’s important to you.  


Avoiding heat exhaustion and heatstroke

Did you know that excessive heat can make you ill? With temperatures rising, it’s important to know how to protect yourself from heat exhaustion and heatstroke, especially if you’re planning on spending more time outdoors.

Spending time in the sun is good for you in many ways, with sunlight boosting vitamin D levels, helping you sleep better and improving mood. As long as you’re applying sunscreen, a bit of sunshine can do a lot of good.

But staying in the sun for too long puts us at risk. Here’s what you should know.

Signs of heat exhaustion 

Heat exhaustion is less serious than heatstroke, but you should still take it seriously

Signs of heat exhaustion include:

  • Headache
  • Dizziness 
  • Nausea or vomiting
  • Loss of appetite 
  • Excessive sweating
  • Pale, clammy skin
  • Faster breathing and an increased pulse
  • A high temperature (101 degrees F or above)

The treatment for heat exhaustion is to cool down. Head inside if you can or move to a cooler place. Lie down, raise your feet and drink plenty of water.  

If you still feel unwell after 30 minutes of resting and drinking water, you should seek medical help.  

Signs of heat stroke

Heat stroke should be treated as an emergency. Call 911 if: 

  • your temperature is higher than 40 degrees C, 
  • you’re not sweating even if you feel hot
  • you feel confused
  • you have a seizure 

How to prevent heat exhaustion or heatstroke 

The best thing you can do is actively work to prevent heat exhaustion. It’s easy to dismiss the problems overheating can bring, but you should always do the following: 

  • Drink water throughout the day. Put a bottle of water in the refrigerator so it’s cold, or add ice. 
  • If you’re working out in the heat, it’s especially important to stay hydrated, so make a conscious effort to drink more water before, during and after your workout.
  • Don’t do extremely high intensity exercise in the sun. If you’re set on doing an intense workout, do it indoors, preferably somewhere that has aircon.
  • Make sure you never burn. It happens quicker than you may think, so make applying sunscreen a priority before leaving the house. Get a broad-spectrum SPF that’s at least SPF 30. Apply it to every bit of skin that’s exposed (don’t forget about your neck and behind your ears) and reapply it every 2 hours. 
  • Wear a hat and sunglasses and wear light-colored, loose clothing that’ll keep you cool.

MAN v FAT UK’s top tips for new MAN v FAT Soccer players

Starting something new is always daunting, and you might be wondering what your time at MAN v FAT Soccer is going to be like. We get it, and while it’s easy for us to tell you ‘it’ll all be fine!’, it’s much better to hear it from people who’ve been in your shoes.

So we asked our MAN v FAT Soccer players in the UK for the advice they’d give to guys just starting out, and this is what they said.

You get what you put in

“MAN v FAT is a journey you’re in control of” says Lee, who thrived on how good it feels to be improving your health. “Choices will be hard, but the feel-good factor when you achieve your targets and people start to notice your change is something you won’t experience anywhere else.”

Similarly, Nathan is keen to point out the importance of prioritizing weight loss. He’s been a MAN v FAT player for over 7 years but didn’t take it seriously at first. “I prioritized the soccer first, so I yo-yoed in weight, never really getting anywhere. But then I finally started to focus on weight loss.”

He’s now lost over 70lbs, and knows a lot about the challenges of staying consistent. “It’s not a race, it’s not about who loses it the quickest. You will fall off the wagon at some point, it’s just about getting back on. You’ve got to keep going, make it a lifestyle change”.


Support Each other

One thing that makes MAN v FAT Soccer so successful in the UK is the community the clubs create. Making the most of it is key to your long-term success, says Alan. “Build a good community within your club, not only with your own team but with everyone. Support each other with weight loss, meal ideas, mental health, everything. When there’s an excellent support network available, weight loss will be easier.”

Ryan agrees and credits his MAN v FAT community with being a big part of his weight loss success. “It’s one of the best things I’ve ever done. It’s a great community, the team spirit you build is second to none.”


Go at your own pace

“Once I had lost 10% of my starting weight, I slowly introduced extra physical activities which then helped push me to losing 15% of my body weight” says Andrew.

But remember to listen to your body, and don’t push yourself if you’re not ready. If you’ve not worked out since you were in high school, you’re not going to suddenly be a pro soccer star. Anthony stresses the importance of remembering this: “Stretch those hamstrings, you’re no longer a teenager!”

Alan agrees, and says “You’ll remember that you’re not a kid anymore and you’ll be tired out after 5-10 minutes at your first game. Enjoy yourself but remember to listen to your body. We’ve all been there pushing through it trying to look good!”


Enjoy it!

MAN v FAT Soccer is a great way of losing weight and improving your health, and one of the best things about it is that it’s actually fun! Above all, we hope you have a great time getting to know your teammates and getting out there on the field.

We’ll leave it to Nathan to sum it all up:

My advice is to do it now, take the risk, feel uncomfortable at your first weigh in but after that if you’re driven and committed and are consistent with your efforts, enjoy your soccer and the rest will come.

And of course, if you ever want a friendly game, we’ve had loads of offers to swap rainy old England for Florida.


5 simple dynamic warm-ups to avoid injury

Be honest, do you warm up? Well, you’re not alone. Very few of us warm up our bodies like we should. Avoid exercise-related injuries with these simple dynamic warm-ups.

If you think of warming up before exercise, chances are that you think about stretches. Stuff like putting your arm behind your back and stretching out your leg behind you. 

While these moves do have a place, they’re static, still stretches. How about opting for dynamic stretches?  Active movements help our bodies limber up and prep muscles for the strain to come. A lighter intensity version of the exercise you’re about to do can really help too.

Not sure where to start? Begin with trying these 5 simple dynamic warm-ups to get the blood flowing and get you primed for action.

Leg swings

  • Standing straight, hold a wall for support.
  • Swing your left leg back and forth gently.
  • Repeat for 10 swings, then swap legs.
  • You should find that each swing allows your leg to go a little higher, increasing the range of movement at the joint.

Lunge rotation

  • Standing tall, gaze forward with your back straight.
  • Take your left leg forward and bend the knee.
  • Drop your right knee to the ground as you do so.
  • Then rotate your torso to the right and turn your head to look over your right shoulder.
  • Hold for 2-3 seconds, then release and come back up to standing.
  • Aim for 4-5 rotations on each side.

Walkouts

  • Great for engaging your lower and upper body, stand tall and bend at the hips, keeping your legs straight.
  • Drop your arms down to the floor and walk with your hands forward until your body is in a plank position; hands under your shoulders and body in a straight horizontal position.
  • Then slowly walk your hands back towards your feet, eventually coming back up to standing.

Arm circles

  • Keeping your arms straight, raise them forward and rotate them all the way behind you in a big circular movement.
  • Repeat 5 arm circles forward, then 5 arm circles back.

Glute bridges

Waking up your glute (butt) muscles is important as they’re generally incredibly inactive from long periods spent sitting down. If your glutes aren’t woken up prior to exercize, other muscles in your legs may end up working harder to make up for sleepy bum muscles, and this can lead to injury.

  • Lie on the floor with your knees bent and your feet flat on the ground.
  • Slowly lift your hips up from the ground, keeping your upper back firmly down on the floor.
  • Once your hips are lifted, hold the position for 5 seconds, squeezing your glutes, then slowly lower yourself back down.
  • Aim to repeat this 10 times.

Not warm enough? Want more? No problemo.

Bodyweight squats 

With your feet shoulder width apart, bend your knees and drop down slowly, keeping your back upright and gaze forward. Keep your heels glued to the floor. Then, pushing through your heels, rise back up to standing. Aim for 10-15 repetitions.

Skipping 

No rope? No problem! Simply act out the movements with an invisible rope. Aim to do this for 1 minute, whether your rope is real or imaginary. Get ready to feel the pump in your calf muscles!

Jumping jacks

AKA star jumps, there will wake up your entire body and raise your heart rate too.

Jump both feet out simultaneously while lifting your arms out to either side of your body and touching your hands up above your head. Then drop your arms back down to your side as you jump your feet back together. Aim for 20 repetitions. 

 


How much water should you drink?

You know you should be drinking enough water, but how much is enough?

It’s recommended that we drink 6-8 glasses of fluid each day. It’s not just water, low fat milk, sugar free drinks, tea and coffee count too. Remember, it’s a guideline so it varies according to weight, lifestyle and activity level.

Water makes up a whopping 60% of your body and it’s lost through sweating, peeing and even breathing. Being hydrated benefits your digestion, circulation and complexion. Fats are more easily broken down and converted into energy by a hydrated body, even more reason to find a way to keep hydrated.

Top tip: Often we feel hungry when actually we’re thirsty. If you’re feeling that hunger, try drinking a large glass of water and then see how you feel. This can cut a snack or binge session off at the pass.

Symptoms of mild dehydration include thirst, fatigue, headaches, dizziness and cramps. Cramps! We don’t need to explain how this can impact our potential to score a hattrick on league night.

Severe dehydration can lead to dry skin and lips, sunken eyes, fainting spells, rapid heartbeat and rapid breathing. You’re also more likely to get dehydrated more quickly if you’ve got diabetes, it’s a hot day or if you’ve sweated a lot.

Can you drink too much?

As with most things in life, you can overdo it. Water intoxication (hyponatremia) is a thing. Drinking vast amounts too quickly leads to an abnormally low concentration of sodium in the bloodstream. This damages the kidneys and liver and can even be fatal. It’s very rare and you’d have to drink an absolutely huge volume of water, but it’s worth knowing. Regular glasses or bottles of water throughout your waking hours won’t put you in the danger zone but it’ll make you pee a lot, especially if you’re not used to drinking enough. And that’s okay.

How do I know if I’m hydrated?

Fellas, check your pee. If urine is a pale yellow and you’re peeing frequently, you’re hydrated.

If it’s a darker colour or you’ve not been for a few hours, fill that glass up and get sipping.

How do I know if I’m drinking enough?

There are plenty of water intake calculators on the web which might give you a better idea of how much you should be aiming for. Ultimately, we’re all different shapes and sizes and that will dictate our ideal water consumption amount.

But I don’t like water…

Granted, not everyone likes it, but you wouldn’t call water offensive, would you?. Our bodies need it so we need to find a way to get it down the hatch. You could try sugar free squash or get a water filter to see if the taste improves for you.

Top tips for staying hydrated

  • When you feel thirsty, sip regularly on water.
  • Keep a glass or water bottle in your line of sight, this can be a great prompt to remind you.
  • Eat foods that have a high water content such as soup and fruit.
  • Limit your intake of caffeinated sugary drinks, fruit juices and alcohol.
  • Set yourself a reminder. An alert on your phone can remind yourself to fill up your glass.

Busting nutrition myths

With so many myths about nutrition doing the rounds, it can be hard to separate fact from fiction, but we’re here to help.

Myth #1: fat is bad for you

Fats get a bad rap but our bodies actually need some fat. Healthy fats like those found in oily fish, ghee, avocados, nuts and seeds can help to support our memory, vision, bone health and even reduce inflammation. There are many different types of fat and it’s important to know which ones are healthy and which ones are best swerved.

Trans fats can be found in some hard margarines and deep-fried foods. Mmmmm, dougnhuts. Sadly trans fats like those found in the doughy rings are linked to heart disease, high cholesterol and Alzheimer’s so best avoid these where possible.

Saturated fats (or sat fats) are found in processed meats like sausages and ham. They’re also in dairy products like whole milk, cream and butter. Eating too much saturated fat is linked with an increase in cholesterol so you should aim to swap saturated fats for healthier fats.

The two healthy fats that we want to consume in small amounts are polyunsaturated and monounsaturated fats. They both help to maintain healthy cholesterol levels, and can be found in foods such as avocado, almonds, oily fish, flaxseed, olive oil and olives.

Myth #2: Superfoods are pricey

Good news chaps, you don’t have to fork out for expensive goji berries or chia seeds to boost your antioxidant intake. Guess what? Carrots are a fantastic source of antioxidants too and a lot cheaper. Carrots are especially rich in beta-carotene, which has protective effects for your skin and converts to vitamin A in the body.

Myth #3: Coffee keeps you energized

There’s no denying that coffee can give you a buzz and help get you into gear, but in the long-term coffee can drain your energy, especially if you feel you need to drink more and more to feel the same effect. Matcha green tea provides some natural caffeine to give you a gentle lift plus theanine which can help calm the mind and encourage focus and concentration.

Myth #4: weight loss is easy

Theoretically, weight loss is simple. It all comes down to math and consuming less energy than your body uses. That’s far from saying it’s easy though.

As well as the science behind weight loss, weight loss has a lot to do with our feelings, thoughts, state of mind and patience, all of which can be difficult to predict and control. If you struggle to lose weight, take heart knowing you’re not alone in finding it tough but staying motivated can really help.


The science of fighting fat

There’s a minefield of misinformation when it comes to diets and losing weight. Let’s help you navigate your way with the science behind weight loss.

What’s the best diet, according to science?

When it comes down to it, the science of dieting is simple: eat less calories than you burn. You can do it with a low-fat diet (like the raw food diet), or a low-carb diet (like the Atkins or paleo diet). But the problem with diets is not so much losing weight, but finding a way that your weight doesn’t rocket up again the minute you stop.

The best diet according to all the science and research is one that is effective, sustainable, safe and fits in with your lifestyle.

Verdict: Try a supervised diet program to help you make lifestyle changes you can sustain and that will help you safely shed excess weight.

Do crash diets work?

The guidance is that “crash diets make you feel very unwell and unable to function properly… crash diets can lead to long-term poor health”. The thing is, maintaining a healthy nutritional balance while restricting yourself massively can be a problem.

You might lose weight rapidly, but you’ll pile it back on equally fast when you return to a realistic eating pattern. Don’t starve yourself! Feeling full is key to successful weight loss efforts. Your brain responds to hormones and nutrients that are released from your gut into your blood. Eating a diet high in protein will help you feel fuller for longer, which helps your weight loss efforts as protein takes longer for your body to breakdown.

Verdict: Crash diets aren’t nutritionally balanced and will make you feel awful.

Do intermittent fasting diets work?

Intermittent fasting diets like the 5:2 diet are very popular. This is where you eat what you want some days a week and then eat very little on other days.  There’s no research to say it’s dangerous, and over the course of the week you will reduce the calories you’re consuming, but there are other ways to do it that might be more sustainable for you and lead to overall healthier, balanced eating.

Verdict: Intermittent fasting is no more effective than other calorie-restricted diets, but take care to make sure you’re getting all the nutrients your body needs.

Can you be fat and fit?

This interesting question has been all the rage for the past few decades.

A recent study in the UK of 3.5 million GP records by the University of Birmingham found that ‘healthy’ obese people, who had normal blood pressure and cholesterol levels, were still at higher risk of serious disease than healthy people of normal weight. The obese people had 49% increased risk of coronary heart disease, 7% increased risk of stroke, and 96% increased risk of heart failure.

Verdict: Obese people with healthy blood pressure and cholesterol still have an increased risk of heart problems and strokes.


How does MAN v FAT Soccer scoring work?

Keen for success on your MAN v FAT Soccer journey? You’ll need to know how the scoring system works, so let’s get to it.

On the field, the rules for MAN v FAT Soccer are pretty similar to the rules for any small-sided soccer league.

Off the field, and unique to MAN v FAT Soccer, are a number of weight loss and healthy habit related bonus goals, that can be scored by individuals and teams to bolster the scores – and often decide the winner of the tie. 

Players can score bonus goals in four ways:

  1. Team Bonus – each week we add up the number of players on your team that have either lost weight versus the previous week, or maintained a healthy BMI* and award a bonus goal for each pair, up to a maximum of 5 goals per squad – so that’s 1 bonus goal per every 2 players losing weight, with half goals rounded up. *Once players reach a healthy BMI, it’s no longer responsible to encourage them to keep losing weight, so the rules switch up for them and they get bonuses for maintaining a healthy BMI, whether they lose or gain weight. Players who record a weight that is both heavier than the previous week and heavier than they were at the start of the current season will score an own goal.
  1. Hat Tricks – any time an individual player records three losses within their club’s league season, they score 1 full bonus goal. These losses don’t need to be consecutive, but don’t overlap seasons, so one player can get a maximum of 4 hat tricks for his team each season.
  2. 5% loss bonuses – any time a player reaches an incremental milestone loss of 5% of his body weight, he gets 3 full bonus goals for his team, a maximum of twice per season. This is always based off your weight when you first join us, so you’ll get a bonus for losing 5%, 10%, 15% of that starting weight, and so on, until you reach a healthy BMI for your height.If you manage to lose 15% of your starting weight in just one season, first of all, hats off to you, and second of all, don’t worry about losing out on those sweet, sweet bonuses – they’ll carry over to the first week of the following season so you can hit the ground running.
  3. Food Diary Tracking – Teams will score 1 additional bonus goal for every 1-3 players to complete their weekly food diaries. What’s great about this is it encourages both mindfulness about your eating habits and a supportive team, since you’ll all need to work together and be accountable to one another if you want to get the maximum number of points.

  You know how to score goals on the pitch, field? Just kick the ball in the net!


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