When it comes to sticking to an exercise plan, nothing throws a spanner in the works like traveling – whether on business or on holiday. Buffet breakfasts, the kind of weather that makes you want to lie down and stay there, and cheap, plentiful cocktails are enough to lead even the seasoned iron-pumper astray. But it doesn’t have to be so if you follow these tips for staying lean whilst traveling this summer.
Try planned overtraining before your holiday. In the two weeks leading up to your trip, increase your training frequency. If you usually train twice a week, step it up to four. If you already train most days, try training twice a day a couple of days a week. The point is to work out at a level that is beyond what you can currently handle, and then use your holiday as a recovery period. Once on holiday you can train once or twice a week, but focus on getting plenty of rest and recovery. If you time this right you’ll actually look better for the second half of your holiday.
A few weeks away is not the time to break records in the gym, its time for relaxation. So put the work in before you go and you’ll reap the rewards while you lounge by the pool.
Use Circuit Training
If your hotel lacks a gym try a hotel room total body circuit. No, it won’t build Arnie-like pecs but it will be enough to keep you ticking over until normal service resumes. Try the following:
A – Lunges x 12 each leg
B – Press ups x 12
C – Jump squats x 12
D – Reverse crunches x 12
Repeat the circuit 4-5 times with 30 seconds rest between each round.
If your hotel does have a gym, chances are the heaviest dumbbell will be the approximate weight of two wet socks. You can get around the minuscule dumbbell problem by flipping your usual workout on its head and training all the smallest muscles first. If you want to do an upper body workout, start with biceps and triceps, then shoulders, then upper back then finally chest. By pre-fatiguing the little muscles you’ll find that when you get around to bench pressing those 10kg dumbbells will feel quite a bit heavier than you might have first thought.
Though we have no science to back this up, there seems to be something about the stress-free holiday environment that stops you from putting on as much weight as you usually would. Think about it, how many times have you splurged on holiday only to return with a mere inch around the waist where a spare tyre should reside? Our point is, if you follow the above points you won’t even put on that extra inch. In fact, once you factor in the sun tan you may even come home looking better than ever.