In this post, we’re going to talk about how to stay fit while travelling and on vacation.
Why is this important? Because understanding how to achieve a great physique while eating out daily basically guarantees your success because knowing how to handle the worst of situations will make the rest seem like a breeze.
Now, there are a few key areas I want to cover that will help you achieve your physique goals in the easiest way possible while travelling:
Focus Area #1 – Nutrition
The main problem people face while travelling is eating too many calories. The combination of eating out every meal – and those meals tending to be fatty foods and higher in calories – make it difficult for one to stay hypocaloric (eating less than maintenance).
The easiest tip I have to help you stay hypocaloric while on vacation is to utilize intermittent fasting. Ideally, you want to:
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Skip breakfast and hydrate upon waking
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Drink black coffee a few hours after waking to blunt appetite and maintain fast
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Eat fruit strategically to push back your first meal back
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Eat two big, satisfying meals a day, consisting of familiar foods that keep you full and satisfied
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Meals should consist of filling proteins, with an adequate amount of carbs and fats
Some of my favourite places to eat at while on vacation include Chipotle, Brazilian Steak House, and Blaze Pizza!
(Recently, I travelled to Santa Monica, where I was able to enjoy 2 of these bad boys as one of my meals for the day! Oh ya, I also came back home from that trip 2 pounds lighter… This stuff works.)
For more tips, I suggest you check out the Kinobody Lean Vacation Report which can be found here: www.kinobody.com/leanvacation
Focus Area #2 – Training
While travelling or vacationing, it’s okay to take a step back on your training. This will allow your body to recover from your previous intense training, and the surplus of rest and relaxation puts you in the ideal mental state for recovery.
However, I’m not saying to cut off your training completely.
Going a week or two without training can set your progress back. Therefore, I recommend training once every 3 days – therefore, 2 workouts per week so that you can maintain your well-earned strength and muscle.
Hopefully, your hotel has a gym which you can train in. If not, go to a local gym nearby and buy a day pass. It should only cost you $10-15 at the most, and that little investment of 20-30$ per week is well worth it.
If going to a gym isn’t a viable option, do bodyweight workouts!
In terms of what the workouts should consist of, here are my recommendations:
Gym:
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Do a Workout A and a Workout B from the Greek God Program, which can be found here.
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In these two workouts, you’ll hit your entire body, and you’ll gain muscle and strength.
(This is the best option for a 2-day split, so the Greek God Program is highly recommended if you travel frequently.)
Bodyweight:
Keep it simple…
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Upper-body push exercise for 4 sets.
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Upper-body pull exercise for 4 sets.
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Lower-body exercise for 4 sets.
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Ab exercise for 4 sets.
(Another pic from my recent trip to Santa Monica, where my buddy Ryan Farber and I hit an outdoor workout at the Kinobody meetup.)
Two workouts per week will g0 a long way! These training sessions, which can be done in only 20-30 minutes each, make maintaining a great physique seem like a breeze…
Focus Area #3 – Alcohol
My key thing about alcohol consumption is drinking in moderation.
I suggest only drinking between 2-5 drinks for a night out. This is the perfect amount because it allows you to easily stay in a caloric deficit while still getting the positive effects from alcohol (relaxation, increased sociability, etc).
In terms of what drinks you should consume, stick to the lower calorie drinks. Wine is okay, but ideally I suggest going with liquor or liquor with club soda.
My personal go-to drink is Jack and club soda!
Let’s Recap!
In summary, I recommend the following in order to drop fat and build muscle while travelling:
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Skip breakfast and eat two big meals a day (lunch and dinner consisting of familiar, satisfying foods).
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Do 2 workouts a week that hit your entire body (over the course of those two workouts).
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Consume alcohol in moderation.
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Rest, relax and enjoy your time off!
The Next Step
If you want to follow the program I followed to get extremely shredded, check out Aggressive Fat Loss. It’s downright effective, and the best part is – everyday you get to enjoy one massive meal and some delicious desserts, all while dropping 1.5-2 lbs of fat per week.
If you’re looking to focus on building strength and muscle to develop the greek god physique, I recommend checking out the Greek God Program!
The post How to Drop Fat & Build Muscle While on Vacation appeared first on KINOBODY Fitness Systems.