Can you possibly lose fat or even gain muscle while on vacation? Absolutely. It’s not easy of course. You are on vacation after all, so you probably want to indulge and eat and relax. Here are some tips to actually lose fat and/or gain muscle and STILL have a fun indulgent vacation.
Let’s say you are taking a one week or two week holiday. You can do a lot of damage to your body in 14 days of eating junk, drinking, and laying around the beach. Don’t let that be you! You can be the person who comes back from vacation not just well rested and rejuvenated but also in better shape! An important step is to plan ahead – waiting until you are on vacation is too late. So good for you for reading this article now.
These are notes partially to myself (I’m on vacation as I write this). And as with many of the approaches I take, I need to thank Tom Venuto and his Burn The Fat ebook.
1. Find A Gym – Chances are, there is a gym near your vacation spot. Search before you leave, find out if they have a power rack or squat rack. (Yes, you’ll still do the Big Seven as your primary lifts). Find one with day passes.
2. Time Your Workouts around the “indulgent” meal. You’ve heard me (and countless others) talk about how important it is to feed your muscle within that 1 to 2 hour block around your workout. You need protein and carbs to start the repair process. Many people advocate eating most of your calories for the day around this window (shake before, shake during, big meal afterwards). Well, if you are on vacation and you love big, crazy breakfasts, then workout in the morning before you indulge. If instead you are going to go hog-wild over dinner, then workout beforehand.
3. Count Calories – Calories do still count. There’s no magic here – if you eat more than your body uses then you will gain fat. I believe it’s more complicated than just counting calories (hormones play a huge role) but for some people, the logical process of counting calories let’s them eat crazy for a meal, then dial it back the rest of the day. Which brings me to… (more…)