Vacations are a wonderful time to unwind and relax, both physically and mentally. However as far as fitness lovers go, they share a unique relationship with vacations.
It is a love and hate relationship, at the least! Not being able to exercise regularly and having to eat food, which is definitely off their healthy diet routine, can be a cause of irritation for them.
And it is especially true for those who strength train regularly. Lack of regular exercise can outdo your hard work!
What if we told you that you can travel and still maintain your lean muscles?
Wouldn’t that be awesome?
It is true that things can’t be and won’t be regular as they would be at home, but you can still maintain your lean muscle mass even with a temporary change in your exercise and diet routine!
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1. Set Your Vacation Goals
Before you do anything, set your goals for the vacation. Keep an open mind and know that it is not easy to lose weight while on a vacation.
Maintaining your current weight or keeping it to a minimum is something that you can achieve easily, even on a vacation.
Scout the local grocery market and look out for food stuff that you can keep in your room, requires no cooking and is calorie-dense.
For example, you can buy Greek yogurt, protein powder, nuts, fruits and low-fat cottage cheese.
Avoid eating out in restaurants a lot and keep a check and balance of your caloric intake.
2. Reduce Meal Frequency
When you are strength training regularly, it is generally recommended that you take 5-7 smaller meals during a day.
However, if you are on a vacation, chances are that you wont be able to do so.
Instead of opting for 5-7 small meals a day, opt for 3, well-planned meals in a day.
Make sure that these meals are calorie-dense and keep you full for longer.
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3. Gym while Vacationing!
If you are a fitness lover, then we are sure that you have already planned everything out! But if not, then here is something you can do.
Try to stay in a hotel with a 24-hours gym facility.
That way you can use the gym at your convenience. If, however, your hotel does not have any gym then try to find a local, nearby gym.
Gyms do offer temporary membership to travelers, so that is not going to be a problem.
And last but not the least, if going to the gym is not feasible for you, work out in your room.
Remember you have to maintain your muscle mass, not increase it, so using your bodyweight as a source of resistance will work just as fine!
Burpees, squats, push-ups are all good examples of exercises that you do in your hotel room.
4. High-Intensity Interval Cardio is Your Best-friend!
Yes, we all know that you are on a vacation and you may not have enough time to spend in the gym. But on the flip-side, you also want to maintain your lean muscles.
The best way to shed off excess calories is HIIT. It is a short duration workout that burns calories, efficiently! You can do this for 10-20 minutes, depending on your time availability.
The principle is simple, you go all out for 30 seconds and follow it with a 60-second rest period at a lower intensity.
You can do this work out in the gym or even outside!
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5. Try to Do a Workout Before a Meal
The carbohydrates that we indulge in, get stored as glycogen and then ultimately as fat.
Doing a workout before a meal depletes the glycogen stores, as this is the primary source of stored energy in our body.
Once these stores are depleted, the carbohydrates in our diet are used up in replenishing these stores.
So in a way, we buy ourselves some ‘free crabs’! And trust us, it is not a bad deal!
6. Indulge in Proteins
Muscles are pure protein and it is no surprise that in order to build muscles, you need extra protein in your diet. And trust us, even on a vacation, it is not hard to do!
Protein-rich foods are easier to find. Opt for eggs, grilled skinless chicken breast, grilled fish, tofu salad and yogurt!
If you like snacking in between, opt for unsalted nuts and fresh fruits. D-Bal Max is a super-potent, legal steroid that not increases muscle strength, but also increases muscle mass!
7. Cut Yourself Some Slack
It is totally okay to indulge once in a while, when you are on vacation. Skipping exercise is just as fine, if it is a short vacation, but do try to be active, so as not undermine all the work you have done!
Keeping a Check and Balance on Your Exercise and Diet on a Vacation Can Be Tough, But You Can Do It!
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