The holidays always pose a challenge to your fitness routine. For those who travel during this time the challenge is even tougher. Here's a good article to help you find a way to stay fit.
Tom Venuto's Top 10 Travel Fitness Tips
By Tom Venuto, NSCA-CPT, CSCS
Burn The Fat
I recently read two articles about travel fitness. One said that while you're traveling, you should keep up with 50% of your normal training and the other said you should keep up with only one-third. Both were written by well known fitness professionals and both said that you should NOT expect to keep up your regular exercise program while you are traveling. That struck me as kind of "lame" and I said to myself, “Why the heck not? Why do people have such low standards and demand so little of themselves? Why do they let themselves off the hook and scale back?”
Sometimes, of course, traveling is purely for a vacation – including a vacation from training. Occasional time off from intense training is beneficial and necessary to let your body recover and rejuvenate completely from chronic training stress, just as time off from the office is needed to disengage your mind for a while. It’s also true that it really doesn’t take much to maintain fitness once it is developed, and an abbreviated, but still effective, workout routine could certainly be used, if you choose, when you’re on the road.
However, you still have healthy eating to think about and just because you’re traveling doesn’t mean you can’t follow your regular exercise regimen. Why settle? If you want to continue to improve your physique while on the road, you can! Here are 10 ways that I did it on my last extended business trip that you may find helpful as well. It begins with a simple decision.
1. Decide to improve while you’re traveling and to come home in better shape than when you left
Nearly every time I travel (the exception being if it’s a complete rest and relaxation vacation), I set a goal to come home in better shape than when I left. The only reason most people usually come home with lower fitness and a few extra pounds than when they left is because they didn’t make a decision to do otherwise. In fact, many people hold a belief that it’s “impossible” to stay on their eating and exercise program while they are traveling! Why not get in better shape no matter where you are? The truth is, all it takes is a decision and some planning. I find it a fun and exhilarating challenge to improve myself no matter where I am in the world.
2. Write out your workout schedule in advance
There’s nothing like writing your goals down on paper to keep your mind focused and keep yourself motivated. In addition to writing out goals regularly, preferably every day, you should also commit your training schedule to paper and especially when you are traveling. Write down the days, the time of the day and the exact workout you plan to do and you will be amazed at how easy you will find it is to get to the gym and have great workouts.
3. Get a hotel with a kitchen
The single most important part of my travel arrangements was to book a hotel with a kitchen. For me, not having a kitchen is not an option. If you don’t have kitchen, you will be much more likely to skip meals, it’s very difficult to eat 5 or 6 times a day (as required by any good fat burning or muscle building nutrition program), and you may end up at the mercy of restaurant, hotel or convenience store food. For my most recent trip, I stayed at Homestead Studio Suites, one of several national hotel chains in the USA which includes a full kitchen including a refrigerator, microwave, stove – the whole works. Exteneded Stay America and Marriot Residence Inn offer similar accomodations
On previous trips, if there wasn’t such a hotel with a kitchen in the vicinity, I searched the internet for apartments for short term rental. You may be surprised at the type of lodging you can find and often you will be pleased with price as compared to hotels. I once booked a luxury condo for 7 days and it ended up costing less than the hotel I was first considering, and the hotel didn’t even have a kitchen. Nothing beats a full kitchen, but you may also find that many hotels will provide you with a microwave and mini-refrigerator if you ask for them.
4. Go food shopping immediately after checking in
The FIRST thing I did after checking in was to make a beeline straight to the local grocery store. I took a shopping list with me because on past trips I found that I nearly always seemed to forget one or two small items if I didn’t have the written grocery list. Once you have a fully stocked refrigerator and kitchen, your meal planning and preparation is NO DIFFERENT than it is when you are home.
5. check the local restaurant locations and menus and commit in advance to making healthy choices when dining out
Since I had a kitchen at my disposal, the majority of my meals were just business as usual. I cooked them right in my hotel room and brought them along with me wherever I went. However, when traveling, it’s likely that you will probably be having quite a few restaurant meals.
I make it a habit to scope out the local restaurants in advance and even check their websites. Most have their menus online these days. I make a decision in advance whether it will be a regular meal or a “cheat meal.” If it’s a cheat meal, I enjoy whatever I want, but I always keep portion sizes in mind. For example, last time, I split a slice of cheesecake with a friend. Was I guilty? Heck no, it was my planned cheat day, I only ate half a slice and it was the first cheesecake I had in 12 months!
If you walk into a restaurant without having made a decision in advance whether you are staying on your regular meals or having a cheat meal, you are much more likely to have a “diet accident” and make a poor choice on impulse, especially if you’re influenced by non-healthy-eating companions (don’t under estimate the negative peer pressure factor). All it takes is one unplanned cheat meal and that can often lead to guilt. Then “all or none thinking” tends to set in and you may tell yourself, “Well, I blew it,” so the next meal and then the rest of the week tends to completely fall apart as well.
Continued in Part 2
About the Author:
Tom Venuto is a natural bodybuilder and author of the #1 best selling e-book, "Burn the Fat, Feed The Muscle,” which teaches you how to burn fat without drugs or supplements using the little-known secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and turbo-charge your metabolism by visiting: Burn The Fat .
Monday, December 18, 2006
Sunday, December 10, 2006
What You Need To Know When Dieting
By: David Fishman
There is no better way to lose weight than to eat right and
exercise regularly. Weight loss pills are not a good solution to
the overweight problem, nor are they proposed as replacement for
the conventional weight loss and management methods such as
exercise and diet. When you go on a diet and decide you want to
lose some weight, most people think "I'll stop eating so much,
maybe do a bit of exercise and be my ideal weight in just a few
days". Depending on the amount of weight this method normally
works. Trying to lose weight using methods like medication,
hypnotism usually do not work in the long run. When losing
weight most of the weight seems to be reduced when those who are
trying to lose weight have a trainer and follow a plan. Is there
any more of a dirty word then "Exercise" in our society today?
Other then the fact that finding and understanding a new
exercise program has gotten as complicated as programming your
VCR used to be I think the other main reason is that most of us
just can't find the time.
To change your body quickly, you need to start focusing on
natural carbs, fresh fruits, fresh vegetables, oatmeal,
whole-grain and or rice. For most people, that means eating a
large, healthy breakfast and then eating (or "snacking") every 3
hours throughout the day. If you are like me, and enjoy bread,
make sure you stop eating the white stuff, and opt for a
wholegrain type or my preference, Rye bread. Eating only once
per day will slow you right down and you will actually gain
weight. You will probably discover that you like eating
healthier foods.
By using an appetite suppressant, and finding ways to restore
normal, balanced eating habits, it may be possible to lose
weight as well as the stress of dieting through will power
alone, and get your life back on track. Try not to eat
convenience foods they contain saturated fats and refined sugars
try to eat more fruits, whole grains and vegetables and try to
exercise more.
While you are getting used to the diet and fewer calories this
sometimes can lead to dizziness and headaches. It is not about
carbohydrates, calories and portion control it is about keeping
your body cleansed.
If you eat and drink more calories than your body requires you
will put on weight. Weight loss is a matter of burning more
calories than you consume. Weight loss supplements are a tool
that can help absorb and curb your hunger so you don't eat as
many calories.
When you reach 50, you need 500 calories less each day than when
you were in your twenties. When you lose muscle tone it could
lower your metabolic rate, this reason for this is because fat
doesn't need calories, this causes more calories to be stored
which will turn into fat and makes it harder to exercise. So eat
right and exercise and you will be fine.
About the author:
David Marc Fishman is the owner of tipsquad.com. The new how to via video
There is no better way to lose weight than to eat right and
exercise regularly. Weight loss pills are not a good solution to
the overweight problem, nor are they proposed as replacement for
the conventional weight loss and management methods such as
exercise and diet. When you go on a diet and decide you want to
lose some weight, most people think "I'll stop eating so much,
maybe do a bit of exercise and be my ideal weight in just a few
days". Depending on the amount of weight this method normally
works. Trying to lose weight using methods like medication,
hypnotism usually do not work in the long run. When losing
weight most of the weight seems to be reduced when those who are
trying to lose weight have a trainer and follow a plan. Is there
any more of a dirty word then "Exercise" in our society today?
Other then the fact that finding and understanding a new
exercise program has gotten as complicated as programming your
VCR used to be I think the other main reason is that most of us
just can't find the time.
To change your body quickly, you need to start focusing on
natural carbs, fresh fruits, fresh vegetables, oatmeal,
whole-grain and or rice. For most people, that means eating a
large, healthy breakfast and then eating (or "snacking") every 3
hours throughout the day. If you are like me, and enjoy bread,
make sure you stop eating the white stuff, and opt for a
wholegrain type or my preference, Rye bread. Eating only once
per day will slow you right down and you will actually gain
weight. You will probably discover that you like eating
healthier foods.
By using an appetite suppressant, and finding ways to restore
normal, balanced eating habits, it may be possible to lose
weight as well as the stress of dieting through will power
alone, and get your life back on track. Try not to eat
convenience foods they contain saturated fats and refined sugars
try to eat more fruits, whole grains and vegetables and try to
exercise more.
While you are getting used to the diet and fewer calories this
sometimes can lead to dizziness and headaches. It is not about
carbohydrates, calories and portion control it is about keeping
your body cleansed.
If you eat and drink more calories than your body requires you
will put on weight. Weight loss is a matter of burning more
calories than you consume. Weight loss supplements are a tool
that can help absorb and curb your hunger so you don't eat as
many calories.
When you reach 50, you need 500 calories less each day than when
you were in your twenties. When you lose muscle tone it could
lower your metabolic rate, this reason for this is because fat
doesn't need calories, this causes more calories to be stored
which will turn into fat and makes it harder to exercise. So eat
right and exercise and you will be fine.
About the author:
David Marc Fishman is the owner of tipsquad.com. The new how to via video
Thursday, December 07, 2006
Feeling good and Positive through Exercise
By: John Parker
Exercising is essential for a better body that functions well
and feels good both inside and outside. This does take time, but
the rewards are worth it. Exercising makes you feel positive
about yourself and that feeling projects itself to those around
you.
There are several different types of exercises suitable for
everyone irrespective of age, weight or physical ability. There
are exercises such as walking, running or jogging, and swimming
which help you build strong heart and lung muscles. If properly
done, these exercises can help you control your weight as well.
This type of exercise is referred to as aerobic exercise and
it's also good for toning your muscles.
Walking and running help you tone your muscles, but too much of
this type of exercise makes you lose muscles. If your goal is to
look good on the outside as well as well as the inside, you will
need to build some muscle. Using weights to strengthen your
muscle also adds more mass to them. Muscles require food to
thrive. Building muscles enables you to use the food you eat
more efficiently so that you reduce the body fat and get the
shape you want.
Exercising combined with eating a balanced diet in balanced
quantities helps you get and maintain the body you want. What
this means to you is that you need to eat carbohydrates,
protein, and even some fat. Every body is different, but the
general rule is to eat what your body will use.
Exercise and rest go hand in hand. You actually wear your body
down during exercise and build it up with rest. Too much of one
or the other can have different, yet disastrous effects. For
those over thirty, it takes the body about 24 hours to fully
recover from an hour of strenuous exercise, so it's a good idea
to take a couple of days off a week. Daily rest is also
important, therefore try and get it. Most people start off well,
but more often than not end up finishing poorly. A fitness
program is a lifetime commitment, not a short term project. In
order to keep a level of persistence, you need to reward
yourself periodically. Maybe it's an extra day off from training
or a piece of chocolate. It's your choice, but don't forget to
do it.
About the author:
For more information Visit Getfitsource.com
Exercising is essential for a better body that functions well
and feels good both inside and outside. This does take time, but
the rewards are worth it. Exercising makes you feel positive
about yourself and that feeling projects itself to those around
you.
There are several different types of exercises suitable for
everyone irrespective of age, weight or physical ability. There
are exercises such as walking, running or jogging, and swimming
which help you build strong heart and lung muscles. If properly
done, these exercises can help you control your weight as well.
This type of exercise is referred to as aerobic exercise and
it's also good for toning your muscles.
Walking and running help you tone your muscles, but too much of
this type of exercise makes you lose muscles. If your goal is to
look good on the outside as well as well as the inside, you will
need to build some muscle. Using weights to strengthen your
muscle also adds more mass to them. Muscles require food to
thrive. Building muscles enables you to use the food you eat
more efficiently so that you reduce the body fat and get the
shape you want.
Exercising combined with eating a balanced diet in balanced
quantities helps you get and maintain the body you want. What
this means to you is that you need to eat carbohydrates,
protein, and even some fat. Every body is different, but the
general rule is to eat what your body will use.
Exercise and rest go hand in hand. You actually wear your body
down during exercise and build it up with rest. Too much of one
or the other can have different, yet disastrous effects. For
those over thirty, it takes the body about 24 hours to fully
recover from an hour of strenuous exercise, so it's a good idea
to take a couple of days off a week. Daily rest is also
important, therefore try and get it. Most people start off well,
but more often than not end up finishing poorly. A fitness
program is a lifetime commitment, not a short term project. In
order to keep a level of persistence, you need to reward
yourself periodically. Maybe it's an extra day off from training
or a piece of chocolate. It's your choice, but don't forget to
do it.
About the author:
For more information Visit Getfitsource.com
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