Holiday season is a common time of year to regress on all the work we have done with our training. We spend all year trying to shape up so the last thing we want to do is put all that hard work to waste. Training becomes less of a priority and we allow ourselves free reign to eat whatever we want because we’re on vacation right?
I’ve been there myself and I always relax my diet during a holiday but I always keep my training going so I can at least put those extra calories to good use. Even though you can let your hair down during you holiday, it doesn’t need to be a time where you completely disregard your training. Having to return from a trip significantly weaker and fatter means you will have just THAT much more work to do to return back to normal.
Here is a list of 5 ways that can help you stay in shape during this holiday period without hindering your well deserved break.
Try doing the main compound lifts a couple of times a week to maintain your strength. A workout comprising of 2-3 sets of squats, dead-lifts, overhead press, and chin-ups won’t take you very long but is an efficient full body workout. You can be in and out of the hotel gym in 30 mins and still maintain your hard earned gains.
Not only will your step count go through the roof but you will get to embrace and see more of the place you’re visiting. You can burn up to 500 calories from 10,000 steps a day and this is easily achievable from a bit of sight-seeing.
When you do sprint intervals you get great bang for your buck because it’s not very time consuming and you can burn through a lot of calories. Running by the sea is a lot more fun than on a treadmill and you’re probably likely to visit a beach anyway if you choose a warm holiday destination.
Things such as hiking and surfing can be fun holiday activities that will definitely keep your body burning through plenty of calories during the trip. Save a bit of food enjoyment and a glass of wine to the evening time.
If you don’t have access to equipment you can always do body-weight circuit training. If you combine burpees, planks, push-ups, glute bridges, and lunges you already have a basic routine without needing any equipment. It might not be the hardest workout you’ll ever do but it will keep you active and the motor patterns fresh in your mind.
The most important thing on holiday is to have fun. Try not to feel weighed down by the expectation that you should have to work out as intensely as when you’re back home. However, I do recommend trying to keep your fitness levels up because you worked so hard to get them in the first place. You will come back from your trip feeling invigorated and less guilty from all that extra indulgence!
Written by Rishi Haria – Strength & Nutrition Coach