Serious bodybuilders often have the most difficulty when it comes to taking time off from the gym rather than actually being in it. Everybody needs a vacation, however, and to keep that physique while traveling, there are exercise programs that you can use if you can't find a gym close by. In many cases, business trips can also put a wrench in your training program. In the case of either a vacation or a business trip, it's important to plan ahead when you're going to be traveling to minimize the impact it may have on your current training program. Working out while traveling doesn't have to be the nightmare that it could be.
Plan Ahead for Less Stress
- When making plans for where you'll be staying, it'll solve just about all your problems if you find a hotel with an exercise area or fitness facility close by. If you belong to a franchised gym, there's a good chance there may be one in the area you'll be staying with reciprocal memberships. Check with your gym to find out. In some cases, if your hotel doesn't offer a fitness facility, they may have an agreement with a local gym. Ask when making your reservations.
- When working new muscle groups or performing new exercises, make sure you're reducing the intensity and duration to prevent muscle soreness.
- Plan your trip ahead of time and make sure you allow time for a workout. Business trips make this the most difficult as you're usually working on a tight schedule. If things get hectic, the first thing you tend to sacrifice is work out time.
- Don't agonize over it if you miss a workout or two. In reality, you may not be able to increase your fitness level during a business trip or a vacation but your goal should simply be to maintain. Experts say that you can actually take up to an entire week off from training with no significant reduction. On longer trips, you can cut back to twice a week high intensity training or aerobic activity with no real detrimental impact.
Stick To Your Diet While Traveling
Normally the biggest obstacle facing travelers is not the workout itself but rather sticking to their training diets. Inaccessibility to the right foods, erratic schedules and socializing tend to be the culprits that make it difficult to eat the right foods when you need them. Keep in mind that most restaurants will prepare your meals the way you want them to but you've got to be specific about how you want things done. Don't be afraid to tell the waitress exactly how you'd like your meal prepared. You're paying for service. Try to get a hotel room with a refrigerator and make a stop at a local store to stock up when you get where you're going. Keeping plenty of quality snacks handy will make the traveling portion of your trip a little easier as well.
Don't forget the supplements!
It's also a good idea to pack your supplements and use them! Two types that you'll want to make sure and include are your food/meal supplements and your muscle building/fat burning supplements.
- Food/Meal Supplements:protein and meal replacement powders and bars. A plastic shaker and water is all that's needed for the powders.
- Muscle Building/ Fat Burning Supplements: Two very good ones are Creavescent and Thermogen by Genetic Evolutionary Nutrition (GEN). Both are extremely travel friendly.
Recommended Snacks to pack:
- Dried fruit
- Mixed nuts
- Fruit and vegetables
- Granola bars
Equipment Options for Frequent Travelers.
If you don't manage to locate a gym and your accommodations don't have a fitness facility, don't despair. There are plenty of exercises you can do that don't require a gym full of equipment. If you travel a lot, and need to keep working out while traveling, it's also a great idea to purchase a set of resistance bands, a jump rope and possibly a set of Aqua Weights. AquaBells Travel Weights are perfect for traveling bodybuilders. A set of AquaBells run about $70.00 and weigh less than 26 ounces before filling. They're small enough to fit in a briefcase and yet when filled with water, they will provide up to 16 lbs of resistance per dumbbell. You can check them out at www.aquabells.com.
Exercises for Working Out While Traveling.
- Triceps Dip-Find a chair or solid object and sit on it with your hands next to your hips. Move hips in front of the chair and keeping your butt close to the chair, bend your elbows and lower yourself a few inches. Don't sink into the shoulder or move past 90 degrees.
- Push ups to get your heart rate up and exercise the chest and deltoid muscles. Do them on your knees or toes and keep your back straight and your head in natural alignment. Keep abs tight as you lower and exhale as you push back up.
- Crunches to work the abs.
- Skip or jog for several minutes or if possible jump rope instead.
- Lunges and squats will keep the quads, glutes, and hamstrings in shape.
- Side plank Ab Twist- Lie on your side so your body is supported by your right hand or bent forearm, feet stacked. Straighten your left arm and sweep it down, twisting your body and turning your shoulders towards the floor. Keep your hips from moving. Repeat on the other side.
- Three sets should be sufficient.
As you can see, working out while traveling doesn't have to be a huge pain or a frustrating experience. If you take the time to plan ahead and aren't afraid to request accommodations and meals to aid you in your training program, you'll often find that you're able to continue working out while traveling with no real impact to your training program. If you're simply taking a vacation, however, keep in mind that you can take time off without affecting your ability to maintain your current status. Your body needs rest and relaxation as well and in moderation, a few days or a week won't hurt you at all. If you're a frequent traveler for business, however, simply taking the time to make sure your needs will be met will make the trip much less stressful.