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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
• Yogurt
• Oatmeal
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.
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