true will aesthetics

How to Burn Fat & Build Muscle While Traveling

We all travel at times and for some it’s a weekly requirement.

This can make fat loss and building a lean muscular fit body challenging.

  1. There’s no time for six small prepped meals a day, we’re on the move and busy living life. This is why your diet needs to be more flexible.
  2.  Most workouts are long and full of high volume, “chasing the pump” sets and reps. We don’t have time for this when traveling. Getting business done and enjoying our time is number one and should be.
Traveling doesn’t have to stop you from progressing or building the body of your dreams.

Instead apply the following for a busy traveling schedule and you can still build a body you’re proud of while on vacation or traveling for business.

🍔DIET STRATEGY:

✔️ Just have 2-3 larger meals

✔️Apply if it fits your macros responsibly

✔️Stick to 80% whole foods 20% pleasure foods

✔️Track calorie intake

🏋️WORKOUTS

✔️ Keep workouts short (30-45 min)

✔️ Utilize Reverse Pyramid Training for efficiency

✔️Apply one major compound lift per workout

✔️Keep sets and reps low and focus on strength

✔️Track Progress

When our diets and workouts are designed intelligently for our specific lifestyle and goals nothing can hold us back.

Lets Talk about each one and how to apply it for Traveling While Burning Fat & Building Muscle

🍔DIET STRATEGY:

For a healthy Diet to work for traveling it needs to be intelligently designed, specifically for that kind of lifestyle.

A lifestyle that is on the go and meeting with different people over restaurant style meals.

The traveling lifestyle of living in and out of hotel’s while hoping from airport to airport.

2-3 larger meals For Burning Fat & Building Muscle

Today we see more and more young busy professionals traveling the world for business.

This can set a lot of people up for an unhealthy diet while sitting at a laptop, grinding away.

When most people think of a healthy diet, they think of the 6 small meals a day with rice and chicken.

This diet works for a full time health nut but it is never going to sustain for a traveling lifestyle.

Instead focus on overall calorie intake and have 2-3 larger meals for the day.

This means you will have more room for sauces, fats and carbs per meal.

Upon waking up early have some coffee and SKIP breakfast.

Use the time instead for getting ahead on your daily task.

When you arrive at the airport or restaurant meeting with clients, order guilt free from the menu.

Get the burger and fries or a large streak with a giant baked potato.

You see the calories you would have used for breakfast, you can now use at lunch.

Eating with this strategy is going to allow for more of a flexible lifestyle.

And isn’t that what this is all about?

Looking great while enjoying the greater things life has to offer.

Apply if it fits your macros responsibly for burning Fat and Building Muscle

Following if it fits your macros is perfect for traveling and sticking to your fitness goals.

You see the main goal of concern is overall calorie intake and getting a sufficient amount of protein.

This means you can order pleasure foods like fries or have a drink with your clients.

Yes, you can drink and lose fat or build muscle.(see guide here)

Just make sure you fit the fats , carbs and protein into your overall calorie target.

These can come from “dirty” foods as long as you’re responsible.

It is not a piratical lifestyle to obsess over “clean” foods.

Instead we focus on overall balance in a responsible manner.

Stick to 80% whole foods 20% pleasure foods for burning fat and building muscle

Now I Know I said you can eat guilt free but this doesn’t mean you need to order the fries and cheesecake in the same day.

The goal here is to allow yourself more flexibility while still eating responsibly.

This means you need to still plan ahead and not make poor decisions.

So make sure your meals are still focused around protein with a well put together starch.

For instance a burger and fires is great for lunch but this means for dinner go for a leaner protein and healthier starch.

You need to be eating majority of whole foods while still allowing room everyday for pleasure foods.

This will keep you from binge eating on your favorite foods and make your dieting seem non existent.

🏋️WORKOUTS

Just like your Diet, a workout for traveling needs to be intelligently designed specifically for the kind of lifestyle. 

You’re going to run into issues like gym access, time  and what exercises to do?

Getting the biggest bang for your buck and a routine you can track is key.

Keep workouts short (30-45 min)

Time is a major factor when it comes to traveling and working out.

For traveling I find it best to try and map out your tentative schedule and plan your workouts around it.

You need to take advantage of your down times, I know they can be slim to none.

It wont take long and even just two intelligently designed workouts a week can return amazing results.

If workouts are going to be kept short we need reps and sets designed accordingly for a short workout.

Utilize Reverse Pyramid Training for workout efficiency

Studies show RPT to be more time-efficient than 5 x 5 and suggests superior results .

So yes, if  time is an issue and you can’t be in the gym more than 3 times a week,  you must make every set count.

RPT does. There’s no room for screwing around.

Every set is working for MAX EFFORT!

 RPT is without out a doubt the most effective way to build or maintain muscle and strength while dropping fat. 

This is due to the fact that with RPT you will be working right in the sweet spot (6-12 reps) for muscle and strength.

You can review my article here on a detailed layout for RPT.

Apply one major compound lift per workout

Designing a program you can track is key to a successful training routine. 

I am talking about tracking strength to be specific.

The best way to track your strength and progress is with compound lifts. 

This is a exercise movement that works more than one major group of muscles at one time.

Example Compound lifts: bench press, squats  and deadlifts

These lifts will work as your KEY lifts for tracking overall strength progress.

Keep sets/reps low and focus on strength

When it comes to training for a natural lifter, your strength is a by product of your physique.

When I say strength, I mean relative strength.

This is your strength in relation to your body-weight.

When you see a 175lb individual incline benching 225lb, they will not look soft!

Remember time is limited while traveling so we want to focus on low reps and sets.

This means we need to be lifting near our threshold for each set.

They’re two things to take into consideration:

  1. We do not want to over train while working around our threshold (this means your last rep should be your last one with good form, not to failure)
  2. While strength is the main goal, building lean muscle mass is a goal as well.

This is where RPT shines.

Yes RPT will have you workout near your threshold for every set but at the same reps are low and weight is dropped 10% for each following set, while upping the reps.

This will ensure you do not over work yourself and hit that sweet spot for strength and muscle growth!

Track Progress for burning fat & building muscle

You can have all the fundamentals for burning fat & building muscle put together but if you’re not tracking progress for both , it means nothing!

The rules are simple.

Make sure you’re tracking calorie intake for your specific goal at the time of travel.

Calorie surplus=muscle gain. Calorie Deficit=fat loss and Maintenance Calories=no change 

If you’re a skinny fat body type you might look into body recomp here.

Just like you track your diet you must track your workouts.

All this talk that 80% is diet and training is 20% is complete bullshit.

If you truly want to build an amazing body, diet and training need to be designed to reflect one another 50/50. 

Make sure you log your workouts and know exactly what you lifted in each exercise.

The reason for this is to set a goal of lifting more each week or adding another rep.

This is going to force your muscles to have to adapt to the added load.

You must create an intelligent muscle building & fat burning environment in order for your body to change.  

That covers traveling while burning fat & building muscle fundamentals.

Lets talk about what workouts should look like.

Traveling While Burning Fat & Building Muscle Workouts

Ideally a 3 day split would be best for traveling if your can work it out.

If your schedule is to crazy and time is too short a 2 day split will do the job.

Here is a 3 day split with perfect gym conditions at a hotel or near by gym.

Tip: research the area prior to your visit.

Many times when I travel I look for the closest local gym and purchase a visitors pass for a week or two.

Traveling Gym Workout 3 day split

workout days are A B & C on non consecutive days.

Workout A – Shoulders & Back

  • Chin-ups: 2 sets – 4-­‐6 reps, 6-­‐8 reps (RPT)
  • Standing Barbell Press: 2 sets – 4-­‐6 reps, 6-­‐8 reps (RPT)
  • Seated Cable Rows: 2 sets – 4-­‐6 reps, 6-­‐8 reps (RPT)
  • Lateral Raises: 4 sets x 10-­‐15 reps (SS)
  • Hanging Leg Raises: 2 sets x 10-­‐15 reps (SS)

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Workout B – Lowerbody and Biceps

  • Single Leg Squats: 2 sets – 6-­‐8 reps, 8-­‐10 reps (RPT)
  • Romanian Deadlifts: 2 sets – 6-­‐8 reps, 8-­‐10 reps (RPT)
  • Standing Calf Raises: 2 sets – 10-­‐12 reps, 12-­‐15 reps (RPT)
  • Barbell Curls: 2 sets – 6-­‐8 reps, 8-­‐10 reps (RPT)

Workout C – Chest & Triceps

  • Incline Bench Press: 2 sets – 4-­‐6 reps, 6-­‐8 reps (RPT)
  • Flat Bench Press: 2 sets – 4-­‐6 reps, 6-­‐8 reps (RPT)
  • Skull Crushers: 2 sets – 6-­‐8, 8-­‐10 (RPT)
  • Rear Delt Flyes: 4 sets x 10-­‐15 reps (SS)
  • Abs Wheel Roll outs: 2 sets x 10-­‐15 reps (SS)

Exercise Substitutions:  Many Hotels gyms just have dumbbells and a few machines. In this case you can sub out all the barbell lifts for dumbbell lifts. For example barbell Bench press can be substituted for dumbbell bench press. 

What if your hotel doesn’t have a gym and there is not a gym near by?

In this case you will have to work out in your room or outside.

This is where you can utilize body weight exercises.

Traveling Gym Workout 2 Day Split

This is a 2 day split so one day will be dedicated for lower boy and the other day upper body.

This would be performed on non consecutive days.

Workout  A (lower body)

  • Romanian Deadlifts: 2 sets – 6-­‐8 reps, 8-­‐10 reps (RPT)
  • Bulgarian Split Squats (or Reverse Lunges): 4-6, 6-8, 6-8 reps(RPT)
  • Leg Extensions: 6-8, 8-10,10-12(RPT)
  • Calf Raises: 8-10, 10-12, 12-15(RPT)

Workout B (upper body)

  • Incline Bench Press: 4-6,6-8, 8-10(RPT)
  • Standing Press: 6-8, 8-10(RPT)
  • Chin Pull ups (or lat pull down): 6-8, 8-10(RPT)
  • Incline Dumbbell Curls: 6-8, 6-8, 6-8
  • Lateral Raises:  Targeted Volume Training 4 sets of 8-10 reps, 45 sec rest between eat set.

Exercise Substitutions:  Many Hotels gyms just have dumbbells and a few machines. In this case you can sub out all the barbell lifts for dumbbell lifts. For example barbell Bench press can be substituted for dumbbell bench press or lat pull down machine for chin ups. 

Traveling Hotel Body Weight Workout

For the workout program, we’ll be alternating between two workouts: Workout A and a Workout B.

You can use a 3 day split on non consecutive days or a 2 day split.

Workout A

  • Feet Elevated Push ups: 3 sets of 6-10 reps
  • Bodyweight chair Dips: 3 sets of 6-10 reps
  • Reverse Lunges: 3 sets of 6-10 reps per leg
  • Hip Bridge Hold: 2 x 20 seconds
  • L-sit Hold (below 90): 2 x 10-30 seconds
  • Table or desk body weight speed row-3 sets of 3 reps

Workout B

  • Table or desk body weight speed row-3 sets of 4 to 8 reps
  • Hands elevated Pike Push ups: 3 sets of 6-10 reps
  • Squat Jumps: 3 sets of 6 reps
  • Chair Knee Lifts- 3 sets of 6-10 reps
  • Hip Bridge Hold: 2 x 20 seconds
  • L sit Hold (below 90°): 2 x 10-30 seconds

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Set Up For Beginner Exercises To Advanced Exercises, Utilizing Progressive Overload.

**If you’re gone for an additional week you would progress with the body weight workout as follows . Just like free weights you still want to be using progressive overload. For body weight progression you pick more changeling movements to work up to. Along with adding reps.

Workout A

  • Feet Elevated Push ups (side to side): 3 sets of 6-10 reps
  • Bodyweight chair Dips: 3 sets of 10-15 reps
  • Bulgarian Split Squats: 3 sets of 6-10 reps per leg
  • Explosive Table or desk pulls (table top to sternum): 3 sets of 3 reps
  • Back Bridge Hold: 2 x 20 seconds
  • L-sit Hold: 2 x 10-30 seconds

Workout B

  • Table or desk body weight row-3 sets of 6 to 12 reps
  • Feet on Chair and Hands elevated Pike Push ups: 3 sets of 6-10 reps
  • Squat Jumps: 3 sets of 6 reps
  • Chair Knee Lifts- 3 sets of 6-10 reps
  • Back Bridge Hold: 2 x 20 seconds
  • L-sit Hold: 2 x 10-30 seconds

What about abs and cardio?

Abs are easy, these can be done in your room or outside in a nice calm area.

Planks are perfect for traveling, here is a plank routine you could bust out quickly

Font Plank- hold tell failure 2 min minimum.

Side Planks- hold to failure one side then go straight into other side and hold tell failure.

Aim to perform 3 sets of this super set and hold each plank as long as possible.  After one super set rest for 2 min.

See my full ab routine here for precision abs!

Cardio shouldn’t be a huge concern.

If you’re anything like me majority of my travels are on my feet walking.

If diet is in check and workouts are dialed in , walking will be just fine for cardio.

Concluding thoughts

We live in a fast pace on the go lifestyle today.

Many young adults are now busy traveling entrepreneurs, visiting differnt areas of the world for business.

This leaves a lot of individuals with no direction for maintaining or building a great body.

My goal here was to provide a guide and direction for you if time is limited or facilities are lacking while traveling.

Follow the outline strategies above for Traveling While Burning Fat & Building Muscle

Don’t be the person that says, “I never have time to workout!”

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Michael Worley

HI, My name is Michael Worley creator of True Will Aesthetics. My Website is deigned to help men and women around the world build their dream body.A system built specifically for the anatomy of the body and laws of attraction.A shape universally respected and admired throughout the centuries.The Lean, fit, and defined body, The Ideal Physique.

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