How to train when overseas on vacation
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i have noticed that many singaporeans who travel overseas for family vacations or attachment programmes do not workout. they use the following as excuses:
1) few hotels have gyms
2) the tour bus reaches back too late and the hotel gym is close
3) the hotel gym only has a few treadmill
4) we are meant to take a break during the vacation.
they also use this opportunity to not monitor their diet especially with the sumptious international buffet in the morning. let me give some advice on how you can transform your hotel room into a gym and get an equally good workout as you will have at the gym
decline pushups (legs on the bed) can hit your chest and triceps hard if you go through the entire range of motion and do till failure. if you find it still unchallenging, place your luggage on the bed to make an even higher elevated platform, alternatively try handstand pushups, they are effective in training abs as well.
find a pipe, bar, curtain rack around the hotel that is sturdy enough to hold your weight and do chinups to hit your back, lats and biceps hard. if not, use an elastic exercise band and do seated and "barbell" rows with it.
for legs, you will focus on lunges. for example if you are training your right leg, your left leg is placed on the bed and you lunge-squat forward, make sure you feel the tension, but not pain.
forget about abs training, just focus on keeping your diet well and going.
for those who want to train cardio, either do plyometrics - go Google the programme Air Alert 3, print it out and start doing which includes hopping on the hotel bed :). Alternatively, try the vertical marathon at the stairway which hardly anyone uses. You could carry a luggage up to make the routine "weighted" . however, do follow the routine below so that it can reduce the impact on your knees.
climb up the stairs to the top floor, take the lift down x 3. you could incorporate your own breaks within.
you should put in your 100% when training. there are a few things that can motivate you to give your all.
1) after training, you can immediately take a warm bath and sleep on the comfy beds
2) usually during vacations, the food you get is good quality, maybe beef, fish and chicken. if you choose the right food to eat, you can easily get a lot of fuel for muscle growth-i.e. protein and it can hepl you recover faster.
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I like to take in the scenery outside...but when there's black ice and snow on the road, there's more sliding than running involved.
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Originally posted by Kuali Baba:
I like to take in the scenery outside...but when there's black ice and snow on the road, there's more sliding than running involved.
lol.i do not really get the relevance to this topic :) do you run outdoors when on overseas vacation? -
i never though people would be training even on vacation.........
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it depends on how you view training as. if you view it as a daily routine and part of your life just like eating, it is something that is indispensable. your body waits for nothing, it either improves, stagnates or decays.
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Originally posted by Ed11790:
i never though people would be training even on vacation…......
Yea... I would not go to gyms in a hotel...That sounds weird to me honestly..I would rather spend time to locate where my breakfast buffet will be served tmr...
That's more important to me...
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actually, since you are going to taiwan, you need not check out their breakfast buffet. i went to 5 hotels across taiwan and none of them have superb, or even good international spreads for breakfast. save your appetite up for lunch and dinner especially when all the junk food comes pouring in :)
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Originally posted by mrvictor:
actually, since you are going to taiwan, you need not check out their breakfast buffet. i went to 5 hotels across taiwan and none of them have superb, or even good international spreads for breakfast. save your appetite up for lunch and dinner especially when all the junk food comes pouring in :)
Ah hahaha.. dun worry... I'll eat in moderation this time...
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i just went hokkaido and was thoroughly shocked 5 of the best hotels i visited. there were no gyms, so the only workout i could do was 200 pushups a day.but it sure worked, especially when you feel the pump before going the hotspring :)
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Originally posted by mrvictor:
actually, since you are going to taiwan, you need not check out their breakfast buffet. i went to 5 hotels across taiwan and none of them have superb, or even good international spreads for breakfast. save your appetite up for lunch and dinner especially when all the junk food comes pouring in :)
sheraton buffet breakfast not bad.
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I feel bad also... having so much input and very little output....
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i'm to the ectomorph side so it does not really concern me. the protein input was there but training wasn't
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For me...my metobolic rate is low so any input will see very significant change in no time....
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if you see from another perspective, low metabolism is good. as you long as you are disciplined and can restrain, if you put in effort at the gym, you will see results fast and endomorphs do not lose muscle as fast as ectomorphs. furthermore by eating less, can save more and it's good in such bad times. ectomorphs still need to gym extremely hard and eat tons of protein and calories and sleep early etc.
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Alright... but will need lots of time and patience....
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The vacation is coming soon and I believe there will be many who will indulge in good food around...
Be sure to watch those calories and eat in moderation!
