Bodybuilding While On Vacation (Workout And Diet Tips)
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Bodybuilding While On Vacation (Workout And Diet Tips)

What’s going on, guys? Sean Nalewanyj,
and I figured with summer coming up this would be a good topic to cover, so I want to talk
a little bit about bodybuilding while on vacation. So what are some tips you can follow to either
stay completely on track with your fitness plan while you’re away or at least not fall
too far off track depending on how you personally want to approach it. Now, the first that I
would mention here is to keep in mind that a vacation is exactly that it’s a vacation,
so it’s all good that you are dedicated to your body building and fitness plan but
at the same time if you get overly excessive about it then you can kind of end up defeating
the purpose of the vacation in the first place because you won’t be able to truly relaxed
and unwind and have a good time. Because all you’ll be thinking about is hitting the
gym and hitting your macros and not doing things that are going to negatively impact
your physique. And you’ll just have that subtle background stress the whole time that
you’re away. Also keep in mind that exactly how closely you’ll need to monitor your
training and nutrition while you’re away largely depends on how long your vacation
is. For example, if all you’re doing is going out of town for a few days or even a
week, that’s probably not going to be long enough to have any serious impact on your
results as long as you’re not going totally off the charts eating eight thousand plus
calories a day. Your body’s levels of muscle mass and fat mass are not going to change
significantly over night and letting loose a bit over the short term is highly unlikely
to truly damage your physique. Not to mention that any minor damage that might occur in
terms of fat gain or muscle loss, that can be really quickly reversed once you get back
to your regular training and diet. Now, on the other hand if your vacation is going to
be lasting for a longer period of time, say two to four weeks or more, then it becomes
more important for you to dial things n a bit more closely if you don’t want to fall
too far off track. So, some actual practical tips: On the training end of things, the first
question that you need to ask is, do you really even need to work out while you’re on vacation.
A lot people think that their muscle are just going to start rapidly wasting away the minute
that they stop training but the reality is that as long as your diet is somewhat on point.
Meaning that you’re eating at least somewhere around your maintenance calories and you’re
getting enough total daily protein, which is pretty easy to do, as long as you’re
doing that then muscle loss won’t actually occur until about two weeks of inactivity.
And even then it’s a pretty slow and gradual process from week to week. You’ll probably
notice a small visual difference, you know, you won’t be quite as full looking or quite
as defined because of that period of inactivity where your muscles basically become less activated,
some of the inflammation goes down, there can be changes in glycogen and water levels
but that’s not a result of actual losses in lean muscle tissue. And it will come back
very quickly once you start training again. So if your vacation is only going to be for
a short time period of one to two weeks and you’d prefer to just kick back and relax
completely then that is a perfectly viable option. In fact, I actually recommend that
people take a full rest week from the gym after six to twelve weeks of consistent training
anyway, or at least a deload. So if you can tying things out according to that then there’s
no need to feel any guilt whatsoever for not training while you’re away. Because taking
regularly scheduled rest week is probably going to be beneficial to you over the long
term. Now, if your vacation is going to be over a longer period of time, or you just
really enjoy hitting the gym and you want to keep that consistency going then there
are a couple of things you can do. If you have access to a fully equipped gym and you’re
perfectly happy continuing with your normal workout routine then you can go ahead and
do that. But if you want to as efficient as possible without detracting from your vacation
time then what you want to do is condense your workout down to the most basic essentials.
I would say that the simplest way of doing that is with a fullbody routine done twice
per week or an upper-lower split also done twice per week. Even a fullbody workout done
once per week will probably be enough to fully maintain your levels of strength and muscle
mass as long as you employ enough total volume and total intensity. So keep your workout
focused around the big basic compound movements that hit multiple muscle groups at the same
time so that you can get the most bang for your buck. You might not have access to the
best gym equipment depending on where you’re staying so you just have to make the best
of it, but you really only need a few basic movement patterns to train all the different
muscle on your body effectively anyway. And even a set of dumbbells alone can probably
accomplish that for you. I’ll put a sample of vacation maintenance workouts that you
can out in the description box below. And if you only have access to lighter weights,
which is definitely a possibility if you’re training at one of those lower quality hotel
gyms, then just go ahead and use higher rep ranges to compensate. Even as high as twenty-five
reps per set can still produce positive adaptation for mass and strength. I don’t think going
that high is going to be ideal on a long term basis, of course, but again, if it’s only
over a shorter term vacation then that’s not going to be a big deal and it will still
produce results for you. And then in terms of cardio, if regular cardio is a part of
your training plan and you want to keep that up, again if it is efficiency that you’re
after then the simplest thing you can do is to just focus on HIIT cardio. So, short duration,
high intensity sessions using intervals that’s going to be way more efficient than a standard
forty-five minute moderate pace session. A solid HIIT workout can last anywhere from
literally just a few minutes up to, maybe, fifty minutes or so depending on how hard
you’re going. So you can get that out of the way very quickly. And if you want to be
even more efficient then just put your cardio session at the very end of your weight training
workouts. Also keep in mind that any activity involving at least moderate physical exertion
of some kind over a sustained period is going to burn calories and ultimately counts as
a form of cardio. So depending on what sort of vacation you’re taking, you might not
need any cardio at all. If it’s like beach vacation where you’ll mostly just be laying
around and relaxing then that’s going to be a bit different but if you’re going to
be out exploring and doing a lot of walking and sightseeing or outdoor activities like
surfing or biking or hiking or things like that then that can count as your cardio right
there and running on a treadmill at your hotel gym probably isn’t going to be necessary,
so on the training side there’s really not much to it. Two fullbody workouts per week
or an upper body day and a lower body day, some optional extra HIIT cardio that should
only take up, maybe, two to two and a half hours of total time for the week, which isn’t
much. And it will allow you to, for sure, at least fully maintain your physique and
if you have access to decent equipment then you can actually still progress. Now, in terms
of nutrition, this usually where it gets a bit trickier because it’s a harder thing
to control but again, this is a vacation so I wouldn’t recommend getting overly obsessive
with your diet. My overall recommendation would just be two very basic things, and that
would be to roughly estimate your calorie intake, key word there being roughly, and
make sure that you’re getting enough total protein to maintain muscle mass. Protein will
also help to regulate your appetite as well. You don’t need to be tracking every single
macro or trying to eat perfectly clean while you’re away as long as your calories are
roughly around your right level and your protein intake is not going excessively low that’s
going to be plenty dietary tracking for a shorter term vacation. So if you’re a more
experienced lifter then you can probably just gauge your calories based on hunger and just
by eyeballing things and if you’re less experienced then you might want to track things
in a little bit more detail. You can look items up using an app like MyFitnessPal or
another type of tracker. You can check the nutritional information for the restaurants
that you’re going to be eating out at if they have it available. And if you don’t
have access to that then just do the best that you can, the numbers don’t need to
be perfect, though. Because, again, going a bit off course with your nutrition in the
short term is not going to be a big deal as long as it doesn’t throw you off track in
the bigger picture. So whether or not you even specifically log things is really up
to you and just how serious you are about it. The number of calories that you aim for
is going to depend on whether you continue training or not. So if you decide to take
a break from the gym then you’ll want to stay closer to around calorie maintenance
level. Whereas if you are going to continue hitting the weights and your primary goal
is to gain muscle then you can eat in your regular calorie surplus. I don’t think most
people would want to be eating in calorie deficit while they’re on vacation so if
your current goal is fatloss then I just recommend that you just treat your vacation as a diet
break and eat at your maintenance level assuming it’s going to be over, maybe, one to two
week period. One other tip that you can use if food is going to be a big part of your
vacation and you may be find it kind of hard to control yourself is to move a higher percentage
of your calorie intake into the later hours of the day. So if you eat a bit lighter at
breakfast and a bit lighter in the early afternoon hours then that’s going to help to create
a calorie buffer for later where you can eat those higher calorie meals and drinks with
less of a chance of going overboard. So that takes care of calories and then for protein
if you are eating at least around your maintenance level and you’re getting in three standard
meals per day or more that are based around some sort of basic protein source then there’s
a decent chance that you’re probably going to get enough protein right there by default
since you really don’t need to eat that much protein in the first place. You really
only need about 0.8 grams per pound of bodyweight daily. But if you really want to be sure about
it then one thing that I do is to either bring some protein bars with me and/or some protein
powder because that’s just a very quick and easy way to be a hundred percent sure
that you’re getting enough. So maybe a protein bar or a scoop of whey per day just for some
extra insurance. So those are some basic training and nutrition tips that you can follow assuming
you do want to keep things on track while you’re on vacation. I would mention as well
that there is another option here, and that is to actually just consciously allow yourself
to go off track on purpose. If you’re still in the beginning stages of your fitness plan
and you just start fully bingeing during your vacation for a lengthy period and you end
up erasing a good portion of the progress that you’ve made and that de-motivates you
and throws you off track in the bigger picture then, yeah, that’s not going to be the best
idea. But on the other hand, if you’re a bit more experienced and you just say, “Screw
it, I’m just going to go ahead and fully enjoy myself. I’m not going to train. I’m
going to eat and drink whatever I feel like. Maybe I do gain three or four pounds of fat
but I’ll just go ahead and diet it off for a week or two afterwards when I get home in
order to burn it back of.” That’s a perfectly viable option as long as you know what you’re
doing, why you’re doing it and you feel that it’s worth the trade off. I mean, that’s
basically what I did when I went to Thailand last year because I just wanted to enjoy myself,
take some time off, and not worry about my training or diet for that period. I was there
for about a month. I did two total workouts while I was away. I basically ate what I wanted.
I drank and partied. I did lose a small amount of muscle and strength but I came home, when
back to the gym and after two to three weeks of regular training and eating I was right
back to normal and everything was fine. So that is an option if you do want to go that
route. Or the other option is to actually diet for a week or two leading up to your
vacation because that going to create basically a bodyfat buffer so that you can let loose
a bit more without regressing in the big picture. Drop three pounds of fat leading up, gain
three pounds of fat while you’re away and you will ultimately end up back at the same
point. So again, just how much attention you pay to your training and your diet does depend
on the length of your vacation, it depends on your experience level, how serious you
are and what your overall mindset is. You have to find the right level for yourself.
But I would say that for most people in most situations a good middle ground is probably
best and the tips that I’ve given in this video can help you achieve that. So, thanks
for watching, guys. I hope this was helpful if you are going to be vacationing in the
summer. If it was, make sure to hit the like button, leave your questions and comments
and I’ll d my best to get back to you. And make sure to subscribe to stay up to date
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