Most of us if not all love travelling or have to travel for some reason or the other. While travelling It’s difficult to maintain your training program. You might not find yourself in the comfort of your own gym, the meals you have prepared or a good nights sleep as you will be in a different time zone.
“Get comfortable with being uncomfortable” as the perfect environment might not always be at our side, especially when we are travelling and if we are always waiting for the perfect day we might not have a lot of training sessions.
How to train while travelling?
The key components to our training is our training, nutrition and recovery.
The best place to start with is to try to locate a gym near you. You can put it up on social media and ask people who have traveled there. Most hotels now have tie ups with local gyms if they do not have a training facility in the hotel where you can go and train for free or a discounted price daily.
As my coach Zach-even-esh says “when in doubt, use bodyweight workouts”. If you don’t have access to anything bodyweight is the best way to go for gaining mass and strength. All you might need is a place to hang from.
If adding weight is something you want to do, find a few heavy stones and do add object training. You can do cleans, overhead carry and throws. Heck you can do weighted pushups too.
-Adding short jogs and runs is a great way if you are short on time and an excellent way to explore the place at the same time.
– Use couplets, pyramids, super sets to keep the intensity high and your heart pumping.
– Use heavy and moderately heavy weights with moderate rep ranges. This adds muscle which in turn boosts metabolism.
– Hit full body workouts.
– Do some “mini workouts”, especially right after a BIG meal that was late at night, hit 50 body weight squats (suggested by Zach even esh).
– Train the morning of your big meal so you’re body is prepped to better use those calories.
Some exercises for a whole body workout:
1.Pushups (add variations like incline, clap pushups)
3.Pullups (palms facing you and away)
4.Squats (add variation like pistol squats)
8.Stone Carries( add exercises like cleans, squats, throws)
Sample Training Routine
Repeat set 5-10 times
Try to train the day you reach so you get in the routine. If you are coming straight from the plane try to keep it easy that day.
One issue you might find is jet lag, lack of sleep. Go to bed on time and get as much sleep as you can, recover yourself.
Doesn’t matter if you are an athlete or not, everything will not go as planned. No need to go attempt a PR that day and just back of the training a bit. Taper off 10-15% of your current training level. If it has been 2-3 days, you are well rested, you can go attack your training.
If your nutrition needs are not being fulfilled, supplements can make up for it to an extent. There is no substitute for real food but supplements can assist you as an add on to fulfill your dietary needs. You can put your powders in a shaker and they are really portable.
Try to keep your carbs to a minimum. You will be eating out often so pick your meals wisely. Have more of salads and keep the dressings to a minimum. Have more lean cuts of meat. If that pastry isn’t amazing, don’t bother finishing it. French fries and mayonnaise are delicious but keep it to a minimum, like once a day. Try eating local food, you must. But if local food is pastry, then no need to have it 6 times a day. By the time you will get home you would have put on massive amounts of fat.
I want you to try to do your best when it comes to your nutrition. It might not be 100% always but if you can manage close to it also you have done well. If you are spot on in your nutrition, hooyah!!!