With summer wrapping up (sigh), most of us are returning from holidays and time off. Struggling to to figure out how to stay in shape while on vacation was undoubtedly a challenge for most people at this time of year, but personal trainer Israel LoBue for San Diego Boot Camp Experts shows that the next time you skip town, it’s easier than expected to stay in shape. San Diego-based Israel has been a personal trainer since 2003, is a Navy veteran, is a certified CPT through the National Academy of Sports Medicine, and he also has his Bachelor’s Degree in Kinesiology from San Diego State. You can follow Israel on Twitter here.
Leaving town for a summer get-away? If you’re not careful your trip will quickly turn into a fat trap.
I don’t want your fitness results to disappear before you return home. Keep reading for my 2 simple steps to avoid the dreaded vacation fat trap.
There are plenty of strategies and techniques out there for staying fit on vacation, but most are fairly complicated. I’m not going to give you a list of 27 things to remember in order to avoid those vacation pounds – you are getting away to relax, after all! I’ll keep this simple and effective.
The following 2 steps are all that you need to take with you on your vacation to ensure that you come back looking and feeling amazing.
Step #1: The 1/3 Rule
Most vacation pounds are gained as a result of constant indulgence. Each meal becomes an opportunity to eat your heart out to the tune of “I’m on vacation!”
Look, I get that you’re on vacation and want to enjoy the richer tastes of life, but doing so at every meal is going to do a lot of damage to your waistline.
Rather than indulging constantly, I want you to adopt the 1/3 Rule. This means that only 1/3 of your meals ought to be eaten with the mindset of “I’m on vacation.” At this one meal each day you are allowed to eat things that are normally off-limits. Enjoy your favorites and do so with no guilt.
At your other 2 meals each day you’ll keep things lean and green. Fill up on lots of greens, veggies, and lean proteins. Pass on the breads, grains, potatoes and anything with sugar. Drink water, and avoid beverages that contain calories.
Step #2: The Exercise Rule
This step is just as important as the first one, so don’t drop the ball on this one: Each and every day you must do some form of exercise.
Notice I said some form of exercise. I didn’t say that you had to go to a weight room to do a traditional workout. While on vacation, exercise should be diverse and exciting.
Your vacation activities can become your workout. Take a hike, go exploring on foot, swim in the ocean or bike through a foreign town. If you aren’t able to fit a vigorous activity into your day then start by doing this body weight routine:
- 20 push ups
- 30 seconds of jump squats
- 20 walking lunges
- 30 seconds of plank hold
- 30 seconds of rest
- Repeat from the top 3 times