[Killer Joe]

How do you stay in shape while travelling?

I avoid travelling for long periods of time due to my fear of losing my results due to losing my usual routine. I'd like to change this since I'm obviously missing out.

[RexImperator]

It depends where you travel. When I've travelled to Italy, I surprisingly lost weight despite eating all kinds of tasty foods. Probably because of all the walking. The bad kind of travel is driving on the US interstate for long hours.

[whateverfuckit]

P90X is great when travelling.

[H1N1]

If you won't travel because you're scared of losing your gains, then perhaps it is worth evaluating your training philosophy. I'm not having a go here - I used to live in fear of a week away from the gym in case I suddenly got weak and skinny-fat. But it is a sign of the fucked up times, to me, that we miss out on so much through personal vanity. If you cannot maintain your strength by using your bodyweight and odd objects, then my personal belief is that your gains are not worth a great deal. Training to be strong, and fit, should be something you do that allows you to live the fullest and most varied life possible.

If you can do a full handstand pressup, you are strong.
If you can do 20 chinups, or chin your bodyweight +50% in a backpack, you are strong.
If you can do one arm pressups, ideally with your feet raised, you are strong.
If you can do body levers, you are strong.
If you can do pistols, either for reps or with added weight, you are strong.
If you can put your bodyweight on your shoulder a bunch of times with a rock or in a sandbag, you are strong.

If you can do a hundred burpees in under 10 minutes, you're fit.
If you can do 500 bw squats, or mountain climbers in under 10 minutes, you're fit.
If you can do 10x 100m sprints, with 20 pushups as rest between sets, you're fit.
If you can jump rope for half an hour straight, you're fit.

With your bodyweight, an old canvas army back that rolls up small, and a jump rope, you need never be out of shape, or anything other than strong.

There is an unhealthy internet culture around the gym, about being as massive and strong on a few lifts as possible, so that we can all compare e-penises on the web. In reality though, there are a thousand ways to be fit, objectively strong, and in shape. If your biceps are more important to you than seeing the world, then the problem is probably deeper than your training routine.

[topdog]

Intermittent fasting

[rikardo_82]

(12-15-2015 08:53 AM)Killer Joe Wrote:  

How do you stay in shape while travelling?

I avoid travelling for long periods of time due to my fear of losing my results due to losing my usual routine. I'd like to change this since I'm obviously missing out.

well same like in home just go to local gym ... I usually train 4X week last time when traveled 10 days I went 2X per week. Sometimes if it's week or less don't go at all and I will not loose anything in 7 days it's even better after some months to take little break.

[rikardo_82]

or take gym with you on travel
https://www.youtube.com/watch?v=2vXVzxaKQuQ

[RexImperator]

I agree with H1N1. If we want to talk about "losing my gainzzz!" then I think part of what happens is that besides the pump you get after working out (which lasts about an hour), there is a milder sort of inflammation which lasts maybe up to about a week or so and makes you look bigger than you really are. Guys probably get addicted to that. You need to stop all lifting for at least a week to judge your actual size.

So when you take a break you'll look smaller, so what.

You won't lose strength in a week. Even if you de-train your CNS after a month off it will come back fast.

[Kieran]

Agree with H1N1 that you've got to let go and let yourself live - muscle isn't that vulnerable that it disappears overnight. At twenty I was obsessed with the gym and wouldn't go anywhere without having protein packed to consume every three hours. I remember going on a lads holiday and taking loads of protein powders and protein bars with me because I was scared I'd lose muscle on the diet - I was ridiculous. That's no life at all.

[NewMeta]

The body remembers, I've taken 2-3 weeks off and gotten my gains back within a month once returning to the gym.

Ideally if you want to keep fit while travelling you can do some body weight stuff or get yourself some gymnastic rings and hang them up somewhere, like a public park and do your workout there, something I also do, so even if I am not making gains on my powerlifts I can still practise my levers, muslce ups and dynamic movements.

[H1N1]

I am personally of the belief that real strength does not disappear in the space of a few weeks, or a few months. If you have taken the time to build real, meaningful strength, I would expect to see very little strength loss over 3-6 months of limited/no training. Strong is strong, it doesn't just magically disappear. You may need a week or two to peak once you're back in the gym, but in all honestly, if you think you can undo 5 years training in 3 months, what the hell are you bothering for in the first place. I train in part because I sincerely believe that what I do now will ensure I am strong fit and healthy 50 years from now (controlling for other factors obviously). As Rex said, any 'pump' will disappear - and perhaps it's true that a lot of guys are walking around with an illusory pump, I don't really know. And if you under eat, and are completely sedentary, then your muscle will waste a bit, but assuming you walk, run, do some pushups, some bodyweight squats, and some chinups, I would expect you to hold onto the muscle, as well as the strength, Particularly if you can throw in a few minutes of odd object work a couple of times each week.

[CleanSlate]

(12-15-2015 09:21 AM)H1N1 Wrote:  

If you can do a full handstand pressup, you are strong.
If you can do 20 chinups, or chin your bodyweight +50% in a backpack, you are strong.
If you can do one arm pressups, ideally with your feet raised, you are strong.
If you can do body levers, you are strong.
If you can do pistols, either for reps or with added weight, you are strong.
If you can put your bodyweight on your shoulder a bunch of times with a rock or in a sandbag, you are strong.

If you can do a hundred burpees in under 10 minutes, you're fit.
If you can do 500 bw squats, or mountain climbers in under 10 minutes, you're fit.
If you can do 10x 100m sprints, with 20 pushups as rest between sets, you're fit.
If you can jump rope for half an hour straight, you're fit.

Damn. I've got a long way to go.

[the high]

I've been doing this workout on and off for years. You won't get diesel doing it but I've always been more interested in being ripped than big.

http://www.bodybuilding.com/fun/teen-steh7.htm

[Austrian]

Don´t worry so much about losing gains and strength, enjoy life without worrying about it and enjoy your travels. Even if you don´t train for a few months, your gains and strength will come back soon when you start training after a while. Depending on how long your travels are, it can even be beneficial to take some weeks or even a month+ off.

But of course you can also train during your travels. Most cities have decent gyms, even in 3rd world countries. The gyms might not be as good as your home gym, but just try them, it´s worth it. Many gyms offer cheap deals if you train for a few days or weeks. If you find yourself in the middle of nowhere without a decent gym, just do some body weight exercises and cardio like jogging, go for a swim or surf. You have to improvise, depending on the situation you find yourself in. Don´t obsess about losing gains and go have some fun!

[eatthishomie]

Bring some heavy resistance bands on your trips and work out with them in your hotel room or wherever. You can get, at the very least, a good maintenance workout by doing pretty much every exercise you can think of with cables or dumbbells but with some heavy resistance bands and a door anchor, combined with bodyweight exercises (weighted chin-ups, weighted pushups, pistol squats, etc.).

These are the ones I use:
http://www.bodylastics.com
Not affiliated, just a user.

They obviously are not a long-term replacement for weights or the gym but a good portable maintenance solution on the road.

[LINUX]

Why don't you guys buy gym memberships in the city you visit?

That's usually the first thing I do.

[scotian]

(12-15-2015 02:17 PM)LINUX Wrote:  

Why don't you guys buy gym memberships in the city you visit?

That's usually the first thing I do.

Or hit up multiple gyms in a new city and ask them for trial passes, I've done that a few times over the years.

[Tex]

(12-15-2015 09:21 AM)H1N1 Wrote:  

With your bodyweight, an old canvas army back that rolls up small, and a jump rope, you need never be out of shape, or anything other than strong.

There is an unhealthy internet culture around the gym, about being as massive and strong on a few lifts as possible, so that we can all compare e-penises on the web. In reality though, there are a thousand ways to be fit, objectively strong, and in shape. If your biceps are more important to you than seeing the world, then the problem is probably deeper than your training routine.

I strongly agree with the notion that fit means many things, but being as big as you comfortably can be is just as worthy as being able to lift your body weight multiple ways. Training is the Swiss Army knife of improvement—it makes you healthier, gives you more physical freedom, and increases your sex appeal. Being big especially increases sex appeal. I've been small, I've been average, and I've been big. I will always pick big.

If OP's goal is to stay ripped, then bodyweight stuff in your hotel rooms and in the streets is the best way to go. Hands down. If OP's goal is to gain size and become as massive as possible, then weights are the way to go, and a gym membership is the optimal route.

But my personal recommendation for a fun routine that keeps you interested and motivated while offering great strength gains and size increase is calisthenics.

Calisthenics, as far as upper body is concerned, is the absolute best way to get an aesthetic look. You will get ripped, your muscles will get dense, and you will be insanely strong. The kind of strong you can use in the real world to shove people out of your way and dominate a girl in the bedroom. And the kind of endurance to help you do those things as well, especially the latter. There's less lower body options for calisthenics in terms of manipulating looks, but it's more than appropriate for getting what most people need.

But there seems to be a concern about gaining size through calisthenics. I'll speak from my experience alone. Weight lifting to me is the best way to put on fast muscle size. But calisthenics is the best way to get carved, hard muscle size, if you do it right.

By "do it right," I mean concentrate on things you can only do a few reps of. And focus on controlled motion, slow movements, and fast, explosive movements with high reps to cap off the end of your workouts.

Doing basically only calisthenics for my upper body for six months, I've gained fifteen pounds of lean muscle and look bigger than ever, mostly by virtue of the stacked figure my body has taken on after doing serious calisthenics. Levers, muscle ups, clapping pull-ups, various push-ups, human flags, dragon flags and pistol squats have done to my body what weight lifting never did. And it's free.

To me, it's a no brainer. Calisthenics is the best approach for travelers for sure, and arguably the best for guys looking for both amazing strength and a hugely aesthetic physique. The kind of physique that makes a suit look tailored and panties look soaked.

[bootyhuntah]

Running 3-5X per week (sometimes in the city, sometimes in the country/mountains depending on location), at least 10k per run, at times broken up into segments when applicable for doing errands. Sometimes if I have to go the the supermarket, bus station (to buy a ticket), coffee shop or bar (to do recon on finding a suitable date place for later that day), or park (to do workout routine), I will run to each one in my workout gear. For example, run to the park first to do your workout routine (burpees, jumping jacks, sprints, dips, pullups, etc.), from here, run to the bus station across town to buy a bus ticket, then run to the supermarket to pick up some things to cook for lunch/dinner, then you can either run or walk back to your crib depending on logistics. Great way to multitask while knocking out your exercise for the day. And while you're at it, you can find many opportunities to do day game during the transitional periods going to and from said places (stopped waiting at a red light, genuinely getting lost on the way to the park and having to ask someone on the street for directions) and it gives you something to open with without having to think.

Cooking for yourself and eating two (not including light snacks) substantial, nutritious meals per day, only eating when you are hungry - this is assuming you are not in a hotel and have an apartment or hostel. The great thing about traveling is that you don't necessarily always have a schedule or routine (while I do believe having some sort of routine is very valuable for staying productive, it is different when you aren't working full time and are pressured to eat lunch every day between a set time of 12-1 say). Eat when you feel the need to, not because "it's time to eat."

Start the day with a freshly made black coffee or strong tea. After drinking one or two glasses of water in the morning, the next thing in my body is a delicious black aeropressed coffee, sometimes with freshly cut pineapple. I find it really gets my mind alert and metabolism fired up, which I believe really helps with staying motivated through the day to do things like exercise or working on yourself in some way.

[GlobalMan]

H1N1 hit the nail on the head. I've been traveling for nearly 15 years now and I had to develop a routine that I can do anywhere. Even when I'm in a location for a while, like I am currently, I still continue the routine.

Too many guys think they need a gym to be in excellent shape. You do not. Sure, if your only goal is to be physically massive in size then yes you'll need a gym. But to be in great shape, strong, moderately big, healthy, you don't need a gym. For me that's all I'm after. Some floor space and maybe a pull up bar, thats it.

[H1N1]

(12-15-2015 01:21 PM)CleanSlate Wrote:  

(12-15-2015 09:21 AM)H1N1 Wrote:  

If you can do a full handstand pressup, you are strong.
If you can do 20 chinups, or chin your bodyweight +50% in a backpack, you are strong.
If you can do one arm pressups, ideally with your feet raised, you are strong.
If you can do body levers, you are strong.
If you can do pistols, either for reps or with added weight, you are strong.
If you can put your bodyweight on your shoulder a bunch of times with a rock or in a sandbag, you are strong.

If you can do a hundred burpees in under 10 minutes, you're fit.
If you can do 500 bw squats, or mountain climbers in under 10 minutes, you're fit.
If you can do 10x 100m sprints, with 20 pushups as rest between sets, you're fit.
If you can jump rope for half an hour straight, you're fit.

Damn. I've got a long way to go.

I'm sure most of us do mate (apart from CBW, who was bending horseshoes whilst he was still in his swaddling cloth). It's the fun thing about training, for me, that we all have different strengths and weaknesses. For me, I can shoulder odd objects that would humble much bigger men, but I struggle to bench or pushpress much more than my bodyweight half the time - and I swear I have some kind of genetic curse that prevents me from ever doing more than about 3 burpees without breaking down in tears.

[rikardo_82]

(12-15-2015 03:00 PM)scotian Wrote:  

(12-15-2015 02:17 PM)LINUX Wrote:  

Why don't you guys buy gym memberships in the city you visit?

That's usually the first thing I do.

Or hit up multiple gyms in a new city and ask them for trial passes, I've done that a few times over the years.

exactly I done that one time free trial and also most gyms accept one time visit so you don't need to buy membership if you go 1-2 times.

[pipercub]

I always bring my TRX with me when traveling. Fast to set up, has exercises for every body part, and doesn't weigh more than a couple of lb. Combine that with interval running every other day and you're good to go..

[RichieP]

Not travelling because fear of losing muscle is really missing out man.

Gym 1x a week will maintain size and strength well enough. 1x every 2 weeks will slow any losses down significantly.

Plenty of BW stuff you can do for strength, size maintenance:

Pistol squats
Handstand pushups
Pseudo-planche pushups (google them, very tough)
Natural leg curls
Pullups/chinups

Also, tabata bodyweight squats for a metabolic/ HIIT style workout.

Surprisingly easy to stay big and strong travelling. Just get that protein in.

I've gone for months in foreign countries just doing bw stuff, gym 1x every 1-2 weeks, eating out nearly 100%, and maintained 95% of my physique and strength.

[RichieP]

(12-15-2015 11:42 AM)H1N1 Wrote:  

I am personally of the belief that real strength does not disappear in the space of a few weeks, or a few months. If you have taken the time to build real, meaningful strength, I would expect to see very little strength loss over 3-6 months of limited/no training. Strong is strong, it doesn't just magically disappear. You may need a week or two to peak once you're back in the gym, but in all honestly, if you think you can undo 5 years training in 3 months, what the hell are you bothering for in the first place. I train in part because I sincerely believe that what I do now will ensure I am strong fit and healthy 50 years from now (controlling for other factors obviously). As Rex said, any 'pump' will disappear - and perhaps it's true that a lot of guys are walking around with an illusory pump, I don't really know. And if you under eat, and are completely sedentary, then your muscle will waste a bit, but assuming you walk, run, do some pushups, some bodyweight squats, and some chinups, I would expect you to hold onto the muscle, as well as the strength, Particularly if you can throw in a few minutes of odd object work a couple of times each week.

I think it's definitely viable to maintain strength with infrequent lifting.

Like, you could travel for 6 months, do a major lift every few weeks and probably keep 80-90% by the end of your trip. Agree with your BW strength training suggestions too.

However if you really do nothing for months - no gym, no bodyweight strength training - I think you will lose a fair bit.

Personally, I took 4 months off to travel and really lost a LOT off my squat and DL, after building them up for years. Took about 3.5 months to get them back up (which granted is far less than the years it took to build them up).

I've heard it said that time you take off = time it takes to build back up. Matches my experience.

I think if you could just lift heavy once a month though, and/or throw in BW strength stuff, you'd maintain much better.