Showing posts with label Training Tips. Show all posts
Showing posts with label Training Tips. Show all posts

11 Ways to Stay Fit While Traveling for the Holidays

11 Ways to Stay Fit While Traveling

For fitness junkies, the holidays can be a tough time to stick to fitness goals. All the travel and holiday gatherings can easily derail any diet or bodybuilding plan. It seems as though you’re constantly surrounded by sweet and fattening foods, and there also never seems to be enough time to hit the gym. Heading into the Christmas and New Year holiday, it’s important to recognize this problem and look for ways to stay fit. If you follow these tips we’ve outlined, you’ll be on ringing in the New Year in great shape.

1. Stay hydrated

Drinking plenty of water is a must while traveling during the holidays because it maintains your energy levels and keeps your digestion in check. Further, when you’re dehydrated, you also feel hungry, which causes you to eat when instead your body really needs water.

2. Plan Ahead

Before you leave to visit family, map out your workout routine and diet plat for your trip. By consciously thinking about your fitness plans, you’re much more likely to follow through with them.

3. Workout with online videos

If you’re not able to hit the gym, use mobile apps or workout videos on YouTube to help you get a workout in. There are numerous routines online that you can do in the comfort of your home or hotel room.

4. Schedule your workout first thing

Knocking out your workout first thing in the morning is the best way to stick to your fitness goals. The later in the day you move your workout, the less likely you are to do it.

5. Use whatever time you have

A great workout can be done in 15 minutes or less. As a result, the “I don’t have enough time” excuse does not fly. If you have a free 20 minutes at any point, get to it!

6. Pack Fitness Equipment

If you’re traveling for Christmas or New Year’s, don’t leave behind your running shoes and workout apparel. Take it with you and also throw in some resistance bands for even better workouts.

7. Complete a WOD

Struggling to come up with a quick routine you can do from anywhere? Search for at home CrossFit WODs in Google or Pinterest for some killer workouts that don’t require any equipment.

8. Get Out and Move

Don’t just sit around talking with family after dinner, move around and stay active. Walk down the block and back. Do a few sets of pushups. The worst thing for you would be to eat a big meal and then sit on the couch the rest of the evening.

9. Invite Family

You don’t have to be alone when you exercise. In fact, if you invite family and friends to join you, you’re far more likely to be successful. So invite others on your morning run or to your daily yoga class.

10. Eat in Moderation

How many of you load up your plate at Christmas dinner? I know I usually do. This year, let’s try and reign in our appetite and eat in moderation. Also, pick dessert or after dinner drinks, not both. Your waist line with thank you for taking it easy.

11. Avoid Leftovers

Lastly, skip the leftovers this year. Eating Christmas dinner is enough. You don’t need to eat it two or three more times the days that follow. It’s better to jump right back on your healthy eating plan after Christmas day.

We’ve laid out for you 11 ways to stay fit and healthy during this holiday season. Even if you stick to only a few of these tips, you’ll be ahead of most people. What ways do you like to stay healthy and active during this time of year?

Tips for Bulking Up This Winter

Tips for Bulking Up This Winter

Winter is here, which means one thing for bodybuilders and weight lifters, it’s time to bulk. Since you don’t have to worry about putting on a swimsuit until at least spring break, the winter months are the perfect time to increase your muscle mass. While it may seem as simple as eating everything in sight, there are some rules you need to follow to experience the right type of weight gain. We’ve worked with the top bodybuilders, and from our research, here are the best tips to follow when bulking up during the winter.

Eat a Lot But Do It Right

If you want to pack on the pounds during the winter, the first thing you have to do is eat the appropriate amount of calories. You need to eat more calories than you’re burning throughout the day. If you’re unsure what amount is right for you, use a calorie counter to help calculate what’s best for you. Second, eat a ton of protein each day. Your muscles need protein to grow, so during bulking season, your daily intake of grams of protein should be equal to or up to double your body weight. In reality, you can’t eat enough protein during this time of year.

Cooking all your food for the week on a Sunday can help ensure you get the right amount of calories and protein you need. You can simply store leftovers in the fridge for later in the week.

Focus on Full-Body Lifts

During bulking season, you will want to adjust the weight lifting workouts and routines. Instead of focusing on isolation movements, you need to switch to compound movements that focus on multiple muscle groups. Some of the more popular lifts include squats, deadlifts, military presses, pull-ups and similar movements. These exercises are the cornerstones for bulking as they increase muscle hormones throughout the body. You may also find that focusing on heavier weight and low repetition sets will improve your muscle mass gains.

Tone Down the Cardio

When you’re looking to get big, it’s important to decrease your cardio since these workouts increase your calorie burn. However, the most experienced bodybuilders don’t drop cardio completely from their routines. All of them make sure to do some of form of light intensity cardio in order to maintain their cardio vascular network. Without the proper vascular network, protein, oxygen and other vital nutrients would stall in the bloodstream and not reach the muscles you’re trying to grow.

Take the Right Supplements

The last element of building muscle during the winter centers on the type of supplements you’re taking. It’s important to take supplements that help the muscles grow and recover. The first product we recommend each of our athletes to use is creatine since it helps you with muscle recovery and lean muscle growth. Secondly, our athletes take a lean weight gainer supplement rich in amino acids. These supplements are especially effective post-workout since the body uses the amino acids for muscle repair. Finally, adding a whey protein shake morning and night will ensure your body is receiving the proper amount of daily protein.

Serious weight gains do not happen overnight. In order to reach your goals by the end of the winter, you need to create a weekly game plan and stick with it. By providing your body with adequate rest and following the above tips, you’ll have your best bulking season to date. Have any other tips you follow during the winter? If so, leave a comment below. We love hearing from our readers.