This week I am traveling to the USA for a vacation so I have had to think of some really smart ways to train while I’m away, as a gym won’t always be available. On top of this a lot of my clients are about to travel and have been asking for the best ways to train while they have limited resources. So here you go.
The first thing I usually do is pick exercises that give you the biggest bang for your buck. Meaning, they work the most amount of muscles at once to get the biggest muscular and metabolic response. I also put emphasis on volume training, as it is one of the best ways to train for fat loss and if you have limited time, it will leave you in a pool of sweat.
In terms of most bang for your buck, a bodyweight circuit including squats, push-ups, lunges, mountain climbers, burpees, sit-ups or any other core variation. These could be done with body weight only or moderate additional weight if it’s available.
Here is an example of something I would do for a bodyweight circuit:
A1: squats
A2: alternating lunges
A3: push-ups
A4: burpees (chest to floor or regular)
A5: mountain climbers
A6: core variation
This could be done as a timed circuit e.g. 30-60 seconds per station (depending on ability) with a 60-90 second rest before repeating the cycle 3-5 times.
Another option is to do 15-20 reps per exercise moving through as fast as you can, with a 60-90 second rest before repeating 3-5 times.
In terms of conditioning, this could include running sprints, stair runs or even intervals on any piece of traditional cardio equipment. Short intervals of maximal work are the key and you want to aim for roughly 25-30 minutes.
Here is an example of something I would do for conditioning type work:
Running on a Treadmill, in the park, jump rope, stairs or using any cardio equipment that is available (or Burpees if your brave)
20-30 sec max work with 30 sec rest
Repeat 4 times. Rest 2 min
Do this sequence 6-8 times
So there is one example of what you can do with limited resources and limited time.
I usually alternate between resistance training one day and cardio conditioning the other day this is quick for when you are time poor and gives the metabolism a push in the right direction. With that in mind…
To finish I want to include some nutrition tips for Fat loss when on vacation. Here are some simple things you can implement:
– Drink water 2-3L per day. I have to admit I am a bad water drinker, so to help me get my daily intake I add slices of lime or lemon and it really helps.
– Up the intensity of your workouts. One way is by reducing the weight slightly, increasing the reps and reducing rest. I’ve found this makes a big difference.
– Eat your veges, these are a great detoxifier with all the antioxidants they contain.
– Lastly, when you indulge try not to overeat till you almost burst. Its vacation so of course you want to be able to enjoy yourself, just try to avoid overeating.
Lastly remember you are on vacation so do what you can with the time you have available. Happy Training Kuwait.
Post by Amy Freeman, a Strength and Conditioning Coach from New Zealand and currently a Personal Trainer at Inspire Pure Fitness in Kuwait.
References
Trapp, E., Chisholm, D., et al. The Effects of High-Intensity Intermittent Exercise Training and Fat Loss and Fasting Insulin Levels of Young Women. International Journal of Obesity. 2008. 32(4), 684-691.
Kosola, J., Ahotupa, M., et al. Good Aerobic or Muscular Fitness Prevents Overweight Men from Elevated Oxidized LDL. Medicine and Science in Sports and Exercise. September 2011. Published Ahead of Print.
Dunham, C., Harms, C. Effects of High-Intensity Interval Training on Pulmonary Function. European Journal of Applied Physiology. 2011. Published Ahead of Print
Boutcher, Stephen. High-Intensity Intermittent Exercise and Fat Loss. Journal of Obesity. 2011. Published Ahead of Print.
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