How to Stay Lean While Travelling or Indulging on Vacation:
Many of us frequently travel for work, and the majority of us take at least one vacation a year. As wonderful as it is to explore new cities and restaurants, it can become quite challenging to stay fit and lean. Oftentimes, there is no time to schedule a visit to the gym. In today's blog, I present a plethora of REALISTIC approaches to make it EASY to maintain (and even ameliorate) your physique when away from home.
In March of 2014, I had the pleasure of going on a Caribbean Cruise with my family. I filmed and photographed my entire experience to show you exactly how I maintained my physique without having to demonize food or sacrifice precious vacation hours in the gym. I lost 2 pounds on my cruise, which I attribute to my sane approach to fitness and diet.
I am able to stay lean 365 days a year, regardless of my environment, because my fitness and dietary regime is quick, effortless and flexible. What is my regime? In a nutshell, it consists of the following endurable practices 365 days of the year:
- FASTED TRAINING: 20-40 minute high intensity PROGRESSIVE Resistance Training Home or Gym workouts:
- I do these INTENSE workouts at home, in my hotel room or in a gym, immediately upon awakening. This has improved my exercise compliance significantly.
- When I travel, I use portable and inexpensive equipment (Resistance Bands, Dr. Sara Solomon Cross Speed Jump Rope, my body weight).
- I keep my rest periods short to maximize intensity. This boosts my metabolic rate both during and after the workout, which maximizes calorie burning.
- Since I train fasted, I drink BSN AminoX BCAAs pre, peri and post workout to minimize muscle catabolism and support muscle protein synthesis.
- I stretch and then foam roll with my portable foam roller. These are important practices for people who sit at a desk or on airplanes for extended periods of time.
- MAXIMIZING NEAT: Non-exercise Activity Thermogenesis
- This refers to all activity other than volitional exercise (ie. standing, fidgeting, washing the dishes).
- I make an effort to be active daily. For example, I take the stairs instead of the elevator.
- When you vacation, it's very likely you will be more active (you will be walking a lot more than usual), which may explain why you are hungrier. Make sure your calorie input is congruent with your output (i.e. you may need to eat more if you are burning more calories than usual). Please visit my Calorie & Macro Calculator to learn how to establish your calories and macros.
- INTERMITTENT FASTING & FLEXIBLE DIETING:
- Intermittent Fasting is not a diet. It merely tells you when you can eat and when you can’t eat. Since you spend more time fasting than you do eating, this gives your body a chance to tap into your stored fat for fuel.
- Fasting boosts growth hormone levels, which facilitates fat burning.
- Learn how to put a variety of different intermittent fasting protocols into practice with my Fat Loss Fast System.
- FLEXIBLE DIETING:
- Flexible Dieting is also referred to as “If It Fits Your Macros” (IIFYM). The IIFYM approach to diet allows for greater flexibility with food selection because the focus is on the nutrients rather than the food source.
- I never follow a meal plan. I don't have to demonize food. I understand how to include discretionary calories into my diet without compromising my physique. For me, my discretionary calories are typically bread or cereal.. For you, that may be alcohol. If you drink alcohol, minimize carb and fat intake; focus on lean protein intake on the days you drink.
- Watch the video to see the types of nutrient-dense food I eat. You will see I practice the Principle of Volumetrics, which promotes satiety because I eat large volumes of low calorie/high fibre vegetables. The chefs in restaurants (and on cruises) are very accommodating. Just ask!
- Be prepared: I pack a few food items in my suitcase, such as protein bars.
Witness me execute the aforementioned practices on my cruise!