Holiday Weight Loss Workouts for Busy Life during Travelling

Holiday Workouts for Busy Life during Travelling

Planning for Holiday trip? Are you worried about weight gain during your holiday trip? Hey! Don't worry... Here is how you can avoid weight gain during holiday trip or vacation.

Sometimes, we all have to travel because of sudden business work or just on a vacation during holidays. In general, during regular days, we stick to our serious work schedule and proper diet at our place. But when a sudden travel plan comes up, everything changes like the place, water, time zone, diet, exercises etc.

The main thing is that whenever we go for a holiday.. generally, we put on more weight. This is because..
1. We don't exercise because of lack of exercise equipment and time.
2. Change in diet. We eat at the hotel. Hotels generally put more sugar and ghee to bring out the best taste and to make you happy. This in-turn with/without your knowledge, your weight goes up!
3. During travel, because of meeting or journey, we generally tend to have 2 or 3 extra coffees. This too will add a lot of calories. Most of the time, we will never know where we eat and what we eat. Sometime, we will fail to follow the regular diet and eat anything that is available. This may develop more fat and increases weight.

For e.g., if suppose you have a daily exercise workout schedule/plan to burn 300calories every day, and you may fail to do exercise/workouts during your holiday travel. With this, 300calories will be added extra into your body and remains as weight gain. When you eat in a hotel, each extra spoon of sugar and ghee will add approximately 300calories. So, in one single day, you are gaining 600calories. Imagine you are traveling for a holiday trip for one week, you can easily gain 1 to 2 kg of weight. The weight added will be stored in the form of fat. It becomes too difficult for you to burn the accumulated fat after coming back to your home.

It is suggested to perform the following exercises wherever you are to maintain your weight and to stay fit during travel and after returning.
1. 5  Surya Namaskar
2. 20 Jumping Jacks
3. 20 Band Rows
4. 10-15 Push Ups
5. Band Shoulder Press
6. Band Biceps Curl
7. Band Triceps Extn
8. 30sec Bicycle Crunch
9. Suicide planks - 30sec

All exercises can be performed in 1-3 sets based on your time availability. End with 5 Modified Surya Namaskars (hold each and every position for 5sec)

At Zen Sports & Fitness, we provide training not only to burn fat and lose weight but also to maintain your fitness under the guidance of Master Fitness Trainer Dr.M.G.Prasad

Don't Worry! You can follow simple tips to avoid weight gain during holiday trips!

1. Always try to carry simple weight training equipment like loop band with you during holiday trips. The loop bands are easily available in all sports shops. Choose the best one which sites you based on your strength. Yellow band for beginners, Red or Blue for Intermediates, Green band which is the hardest one for advanced. The band can be easily used in a hotel room by hanging it over the window grill or to a door handle. The bands usually come with the door supporters too. Using these bands, you can do Chest Presses, Seated Rows, Lat Pulldowns, Biceps Curl, Triceps Extensions etc. This loop band will act as a portable multi-machine to perform weight training at any place. This is very simple equipment and the weight loss exercises are also simple to perform. Doing three rounds of all these exercises for three rounds can burn 300calories and maintain your weight without losing your regular routines.

2. You can perform Surya Namaskaras wherever you are. The Surya Namaskaras are Cardio Flexibility and Strength Training exercises. These exercises can be performed as a warmup which can loosen up all joints and gives you good flexibility. After Surya Namaskaras, you can perform all the above exercise anywhere you are with the support of the band.

3. You can perform each exercise for two or three sets in a circuit. With each exercise after performing, take breaks and continue for the next exercise. For beginners, a break of 20 seconds is suggested, for intermediate level a break of 10 seconds is suggested. And for advanced level, we can even perform exercises without breaks to add up more intensity.

4. Again, you can perform Surya Namaskaras with little modification for more effectiveness. The modification is just to hold on each position of Surya Namaskara for 5 seconds. This version of Surya Namaskaras will give you very good strength and burn more calories. This will also avoid accumulation of Lactic Acid and Soreness in the body.

5. Generally, we curse as in-spite of doing regular exercise, I gained weight just by stopping the exercise for one week. This is not actually True! In fact, the weight is gained not just because of pausing the exercise for a week. But it is because of adding extra calories by consuming extra sugars, extra ghee, extra rice, extra pastries etc during travel.

6. Follow balanced eating and be cautious about the food we are taking. Performing Surya Namaskaras and practicing exercises on Loop Bands can help you maintain your fitness and to maintain your weight during your travel too.

7. When we are traveling, we are supposed to sit or sleep in train, car, bus or flight for a longer period of time. This makes your body stiff. Performing Surya Namaskaras will restore the flexibility in our body.

8. We may need to be in standing or in sitting position, speak or think for long periods in any meetings. There are chances that heavy stress can be accumulated due to the meetings. Surya Namaskaras will generally release all the joints so that you will not have any joint pains or a backache. You will be ready for next meetings or to continue the journey.

Disclaimer : This is the best way to start with. For advanced exercises/training, contact us for expert coaching

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