Holidays. Trips. Breaks. Vacations. Excursions.
Whatever you call them, everyone loves taking time away from home.
I’ve been lucky enough over the last few years to travel more than I ever though I would, whether that’s been attending seminars, presenting seminars, or just getting away for a few days to catch a break, get some downtime, and do a little work in a different environment.
I do realise this is a rarity for personal trainers, as most of us are terrified about losing income when we’re not training clients.
(If you are, READ THIS >>> http://www.healthylivingheavylifting.com/the-personal-trainers-guide-to-passive-income/ )
But I do believe that anyone can get away pretty frequently, for not that much money, and with very little hassle.
But “trouble” arises when we look at training and diet when on-the-road.
“Screw it – I can’t possibly stick to my diet when travelling, and it’ll be too difficult to find a gym, so I’m just going to eat whatever the hell I want, gorge until I’m stuffed, and be a bloated, lazy tourist.
Or
What are the problems here?
Well, first up, is option 1 really that healthy?
It might only be a few days, and if you want to go all-out and binge, I won’t try to convince you otherwise. It’s just that to me, there’s something to be said for keeping a healthy approach to your diet and lifestyle, and I rarely see the excuse for binging.
Plus, if you want to stay in pretty good shape year-round, then even breaks as I tend to do them (2-4 days every couple of months) could set you back a couple of weeks progress-wise.
If you do have the goal when away of ”EAT ALL THE FOODS” then go ahead, but this blog probably isn’t for you.
And option 2?
Did someone say “hardcore?”
http://www.healthylivingheavylifting.com/stop-trying-to-be-hardcore/
And by hardcore, clearly I mean “boring, lifeless killjoy.”
You don’t need to be 100%, 100% of the time – you can let your hair down, have some fun, and enjoy yourself when you’re away without wrecking your physique.
And that’s what I’ll walk you through in this blog.
So come with me, and I’ll tell you how to eat burgers and bagels in New York while losing body fat, drop pounds on mussels, frites and waffles in Brussels, or eat and drink your bodyweight in Bratwurst and beer in Berlin and come back leaner than you left.
The quickest way to feel like a failure is to try to be 100%, 100% of the time.
Realise that you don’t have to be spot on with your diet, or even as “good” as you are at home. Hitting everything 70-80% is fine, and you’ll at least maintain where you’re at, if not make some pretty good progress.
I rarely (if ever) bother aiming to hit specific macros when I’m on the road.
Rather, what I do, is aim for a minimum amount of protein (usually around 0.8 grams per pound of bodyweight) and hit my overall calorie intake within 10 to 20%.
So if my “regular” diet calls for, say 180g protein, 260g carbs, 70g fat (2,390 cals) I’d look to get at least 130g protein, and between 2,000 and 2,800 cals. (To be honest, I’d personally go a bit closer – say 2,200-2,600, but that’s just me.)
You will never find exact macro information for most of the foods you eat on your travels, unless you buy all your food from chain restaurants and supermarkets.
So don’t bother – guesstimate.
If you’ve been tracking macros for a few months or more, your guesstimating skills will probably be better than you think.
If a local tells you there’s a “must have” food or dish – in my eyes, that’s a legal and binding obligation that you must try it.
Look, you only get real Belgian chocolates in Belgium, proper churros in Spain, and authentic haggis in Scotland – there’s no substitute when you’re back at home, and who knows if you’ll ever visit these places again.
Most of the time when I’m away, I’ll train.
Why?
Because I enjoy training, and when you’re on holiday, you do things you enjoy.
I like the fact I don’t have to rush to finish a session when I’m away, and can do a little of what I fancy. Again, if you don’t want to train – don’t!
I’ll usually stick more or less to my usual routine if there’s a decent gym nearby, or I’ll cobble together a makeshift workout.
Recently in Brussels (actually, I’m still here at the point of writing) I was faced with a dilemma – all I had to train, was this:
– A multigym (the less said about these the better!)
– An 8kg pair of dumbbells
– A Swiss ball
That was it.
However, I managed to come up with an awesome upper-body workout:
(letters indicate a superset)
1a) Lat Pulldowns with a 2-second isometric pause on each rep – x 8 reps
1b) Decline Pressups with Hands on DBs – BW x 20 reps
(x 4 rounds)
2a) Rear Delt Flyes on Swiss Ball – 8kgs x 20 reps
2b) Reverse Grip Lat Pulldowns – x 15 reps
2c) Machine Chest Press – x 20 reps
(x 3 rounds)
3a) DB Front Raises
3b) DB Lateral Raises
3c) DB Shoulder Press
– all with the 8kgs – I did 12 reps on each, then 10, then 8, then 6, 4 and finally 2.
4a) Pushdowns – x 15-20 reps
4b) DB Bicep Curl 30s (10 reps from bottom to halfway, 10 reps from halfway to top, 10 full reps) with the 8kgs
(x 3 rounds)
Optimal?
Maybe not.
Effective?
My pecs, lats and arms thought so the next day.
Walking is the best way to see any city.
It’s also a sure-fire method to burn a few extra calories, and make up for the next point.
What are the “one-offs” ?
They’re the things I always moan about people not tracking. But in this instance, I implore you to not track.
A biscuit or chocolate with your coffee, the small serving of pretzels or nuts you get with a beer, or any kind of free sample – you’re on a break, and unless you’re prepping for a contest, you’ve no need to be anal enough to count these.
If you’re “serious” about health and fitness, you’ll realise you don’t have to always be “serious” about health and fitness.
It’s okay to take some time off.
Actually, I’d encourage you to take time off, and find a happy medium between being “on” your diet and training program, and “off.”
This is something I seriously struggled with for years, and couldn’t quite get that balance. I’d either force myself to carry on with my arduous pursuits of clean eating while I was away, or I would completely binge, and eat whatever the hell I wanted in unlimited quantities, using it as an excuse to get in as much “bad” food as possible.
You can’t tell me that’s healthy.
You’re not being boring by being moderate and sensible – you’re keeping your goals in mind while living life, having fun and being mindful.
….
I’d say that’s pretty damn healthy.
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Great info, Mike! That workout was inventive and plenty worthwhile.
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