August 10, 2022

33. Vacation - Easy Practical Tips To Avoid A Fat Loss Derail

26 minutes

Scroll down to access the list of tips to save your fitness progress on the next vacation!

We often see a week or two of vacation sets someone back months in their fat loss journey. But does it really have to be this way? is it possible to do months worth of damage and fat loss reversal over the course of 1-2 weeks off?

We are firm believers in having fun on vacation and engaging in some behaviors that may not be great for your weight loss. There is a balance to be made however, with some good behaviors, that can make a huge positive impact during vacation. If done right these will set you up for quick success in getting back on track the first week back home.

Here are all the action items that you can do on vacation to offset the damage:

Track your steps, aim for 8-10k per day

Hit a short workout 3x per week, Roughly 30min. Gym is great but body weight circuit is fine as well (see below for workout list)

Bring or buy a few exercises bands. This will open many more possibilities for exercise.

Don't go "full send" on all meals. Generally pick one meal per day that you want to go all out on. Eat sensibly the other two meals and have some fun with snacks.

Water...LOTS of water. Have bottled water available to you at all times. Yes your weight will go up even more by adding the water but it is for the greater good later! The more water you drink during vacation the better off you will be after.

Don't stress about alcohol. Drinking 1 water in between each alcoholic beverage is underrated, take advantage.

Add a few protein shakes in now and then to help curb your appetite and keep your protein intake up (you will likely be having a lot of carbs and fats during this time)

Mentally prepare to gain weight. Understand this is very normal on vacation and you are not ruining all the progress you made.

Know the weight will come off if you get right back on track after vacation.

Here are the exercises that you can mix and match to make up a short body weight circuit. Pick 1 from each category (that's 4 items). Do 2min of cardio and 10 reps of the strength exercises.

Cardio: Run/Jog/Walk/Jumping Jacks/March In Place/Squat Thrust/Swim/Eliptical/Jump Rope

Upper Body: Push Ups (elevated on bench or couch if needed) / Bicep curls/ Band Pull Apart's/Band Rows/Side raises/Bench or couch dips

Lower Body: Lunges / Split Squats / Squats / Glute Bridges / 1 Leg RDL

Abs: Crunches / Straight Leg Sit Ups / Side Plank Hip Taps / Shoulder Taps / Leg Raises

...more

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By Pratt Personal Training