How to stay in shape during vacations

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It's officially summer!

And you know what that means, don't you?


During their vacations, many people like to travel and explore new places.

Traveling is an incredible activity however; it can become challenging to stay in shape during this time.

But don't worry!

In this article, we'll give you 8 tips on how you can stay fit while on vacation.


1. Prepare snacks

When traveling, one of the easiest ways to control your food is to always keep snacks close to you.

Whether it's for your flight or for some emergency, keeping snacks close to you helps you stay healthy and save money.

Whether you travel by plane, train or car, you can always bring food with you. Take advantage of this!

Dried fruits, protein bars, dark chocolate, fruit, boiled eggs are some options.

2. Don't forget the protein

Even if you are not training, it's important to maintain an acceptable intake of protein. This is not only good for your muscles but also for your appetite.

Protein is a macronutrient that leaves your appetite more satiated than the consumption of carbohydrates or fats.

3. Stay hydrated

Traveling can leave you quite dehydrated. Just like staying in the sun longer than you are used to. When you are not consuming enough water, it's fairly easy to confuse dehydration with hunger. This leads you to think you need food when in fact, you just need some H2O.

Woman drinking water

4. Give intermittent fasting a shot

You're probably thinking:

"But what's intermittent fasting?"

In simple terms, it's an eating pattern in which you cycle between periods of fasting and eating. This regime purposely skips certain meals so that you have long periods without eating and thus, consequently, consume fewer calories in general.

There are 3 main methods of intermittent fasting, but the most famous and most suitable for beginners is the 16/8.

This method means that you have an 8-hour feeding window and fast during the remaining 16 hours.

Try not to eat breakfast and just eat at lunchtime, for example, to give this a shot. 

Very briefly, when you eat, your body uses this food as energy for your daily activities. When you're in a fasted state, your body does not have any food to use as energy, so it will use your fat as energy.

If you want to know more about the details of intermittent fasting, read this article!

This strategy is widely used by actors and athletes to stay in shape. Hugh Jackman, Terry Crews, Chris Hemsworth, are just a few examples of the many who use this strategy in their daily lives.

However, don't sweat it too much!

You should not deprive yourself of local foods or anything else you desire.

After all, you're on vacation. You should enjoy it any way you want!


When it comes to exercise, if you have been training consistently for a few months, taking 1 or 2-weeks off will have little effect on your looks and strength.

Plus, lifting weights is exhausting for your body. A little rest can help you. 

However, if you feel you don't need to rest and want to train, read the last 4 tips.

1. Full Body Workouts

To make your workouts as short and efficient as possible, we recommend full body workouts. 3 full body workouts per week during the holidays is enough to keep you in shape and your metabolism high.

Man doing the deadlift

2. Plan ahead

What will you have at your disposal to train?

A gym in the hotel, a gym near your hotel, training areas in an outdoor park or on the beach?

You must know this in order to create your training plan.

Something that is also important to know is at what time of day you will train. Do you prefer to wake up early and train early in the morning, or at the end of the day?

The more you plan ahead and know everything you have to do, the less you will have to decide on vacation and the more free time you'll have.

3. Walk

Walking is a great way to visit new places, burn some extra calories, and is a free model of transportation!

4. Be Creative

Who says your workouts need to be the same as they normally do?

Try other activities.

Whether it's surfing, tennis, football, basketball, swimming or any other sport.

Get out of your comfort zone and try something new.

You won’t regret it.

Man surfing inside a wave

As we mentioned above, don't worry too much if you can't train during your vacations.

After all, you're on vacations to rest and recover.

It won't be 1 or 2 weeks that will prevent you from making progress. You still have the rest of the year to make progress.

The most important thing is to be consistent over the long term.

Good workouts.


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