Why summer is the perfect time to burn fat
As temperatures rise, so do the chances of visible results: Summer is the ideal time to reduce body fat, define muscles and establish new training routines.
The body uses more energy to cool itself in hot weather – this effect can be used specifically to boost fat burning. But instead of melting away in the sun, you need a well-thought-out plan.
1. Diet in summer: light, water-rich, fat-burning
Summer diets are often unstructured, yet the season offers the best conditions for strategic weight loss. The key is the combination of macronutrients, timing, and thermogenesis.
- More protein: satiates, protects muscles, increased energy expenditure during digestion
- Water-rich foods: e.g. cucumber, melon, celery
- Thermogenic ingredients: chili, ginger, green tea
2. Outdoor training as a natural fat burner
Exercising outdoors has benefits: sunlight promotes vitamin D production, uneven surfaces activate more muscle groups, and the heat increases your heart rate.
- HIIT sprints in the park (30 sec sprint, 90 sec rest)
- Stair or hill runs
- Swimming in the lake – intensive and gentle on the joints
It is best to train in the morning or evening – not in the midday heat.
3. Smart hydration – more than just drinking water
Sweat loss not only costs water, but also electrolytes – important for performance, fat burning and concentration.
- Electrolyte drinks without added sugar
- Water with a little salt and lemon
- Cooling herbal teas such as peppermint
- Water-rich vegetables such as zucchini or peppers
If you have trouble drinking enough throughout the day, you can try flavored syrups – for example, Peak's Squeazy Syrup . This low-calorie syrup adds flavor to your water and makes drinking it much easier – completely sugar-free.
About the product: Squeazy Syrup
4. Use heat cleverly: The thermo-effect during training
Heat increases energy consumption—same activity, higher calorie consumption. But don't overdo it!
- Hot yoga or slightly heated rooms for indoor workouts
- Only take a cold shower 20 minutes after training
- Sweating means activation – not overload
5. Supplements that boost metabolism
Targeted nutritional supplementation can be useful in summer, especially when training is intense and the body needs additional support.
- L-carnitine: supports fat burning
- Green tea extract (decaffeinated): thermogenic, antioxidant
- Chromium: stabilizes blood sugar, reduces cravings
- Iodine & zinc: important for energy metabolism
A particularly well-thought-out, stimulant-free supplement is Shredded To The Bone (STTB) from Peak. Developed for the cutting phase, it specifically supports fat metabolism – completely without caffeine or other stimulants.
Ingredients per 100 g (Tutti Frutti variety):
- Taurine: 13,333 mg – Cell protection & metabolic regulation
- Glycine: 9,000 mg – Regeneration & endogenous synthesis
- Sinetrol® XPUR C: 4,200 mg (of which 1,680 mg flavones) – herbal fat burner
- Zynamite®: 933 mg (of which 140 mg Mangiferin) – Energy & Focus
- GBBGO®: 200 mg – increases the body’s own carnitine production
STTB is ideal for people who want to avoid caffeine – for example, during evening training or on a caffeine-free diet.
About the product: Shredded To The Bone
6. Don’t forget regeneration – otherwise no fat loss
Summer heat, training, and calorie deficits stress the body. Without recovery, there's no fat loss—in fact, stress hormones like cortisol actually hamper progress.
- 8 hours of sleep in a cool, dark room
- Active recovery: walks, mobility exercises, stretching
- Balance electrolytes & minerals
Summary: Use summer as a fat burner
Summer isn't an excuse—it's the perfect opportunity to reset your body. With smart training, a customized diet, targeted supplementation, and adequate rest, you can effectively utilize the warmer season for fat loss, muscle definition, and new routines.
