The No-Excuses Exercise Guide: Lesson 3

How To Fit Exercise Into Your Business Trips & Holidays!

Travelling is tiring at the best of times. But you must fit in a workout while you’re away if you want to keep your heart in tip-top condition, keep your sugar levels under control and to stop you putting on weight.

Exercise helps you counter the affects of jet lag, refreshes you after breathing recirculated air and helps you get back to your best

3 Common Excuses That Stop Travellers Exercising

Here are some of the reasons given by frequent travellers for not working out while away:

1. I’m jet-lagged or to tired from travelling.
2. I don’t want to workout in a gym I’m not familiar with.
3. I don’t have any equipment or my hotel doesn’t have a gym.

These are all pretty lame excuses. Let me explain…

All you have to do is make a small shift in your thinking and rather than make excuses to get out of exercising, make excuses to exercise. The sooner you do that the better. I mean what would you rather do; spend 30 minutes in the gym or get bored to death having to have a long lunch with your boss?

Making an excuse to get to the gym allows you to get away from the meetings, tours and seminars (and the attendees) that you get lumbered with on business trips.

Keeping Fit & Healthy While Flying

When you’re flying, especially long haul, you need to make sure you get up every hour and walk around and stretch your muscles. Even if it’s just a short flight, get up walk to the back of the plane, stretch your arms and your legs, loosen off your back, just get the blood flowing.

The longer the flight the more important it is to get up and move around.

There are a few airlines (e.g. Japan Airlines) that show you in-flight videos to show you how to do flexibility and stretching exercises. These will help stop you stiffening up, reduce fatigue and jet lag.

DVT?

Deep vein thrombosis has become an increasingly publicised problem. Passengers on long haul flights, especially in economy class are the most at risk. DVT – the formation of blood clots in the veins can be deadly, and the risk of it happening to you can be dramatically reduced by exercising and stretching on the plane. Everyone is at risk, young, old, man or women; get up and keep moving.

If possible, try to schedule your flight so that you arrive early evening local time. This will allow you to get your bearings, check into your room and find the hotel gym.

7 Tips For Travellers

1. Get plenty of sleep before you travel, and get packed and prepared in advance so you’re not rushing last minute, tiring yourself out and forgetting things.
2. Get some sleep. Once you’re on the plane set your watch to your destinations time zone. If it’s night, get on a blind fold and have a nap. Even if you don’t need one it’ll benefit you once you arrive.
3. Sip lots of water, but don’t drink alcohol. Booze will only dehydrate you and make you feel ill. Humidity on aeroplanes is usually below 10% so you’ve got to keep drinking water.
4. If you are forced to travel 3 or 4 times a month for you work, make sure you get your company to book you hotels with gym access or a swimming pool, it’ll make your life a lot easier.
5. As I’ve said before, schedule your workouts into your timetable in advance.
6. Get up 30 minutes before breakfast and hit the gym. You don’t have to go overboard, 10 minutes on the treadmill, 10 on the exercise bike and 10 minutes on a rowing machine will do wonders. It’ll wake you up, energise you for the day and you won’t have to worry about ‘finding the time’.
7. Before bed, do some body weight resistance exercises or do weights in the gym to make sure you get both cardio and resistance training into your day. If you split the workouts you’ll find it’s much less intimidating.

Challenge Your Colleagues or Friends

If you’re travelling with friends or workmates, challenge them to a game of tennis or squash, top hotels usually have courts, if not you can usually find clubs nearby that’ll cater for you.

What If There’s No Gym?

If there’s no gym in your hotel or none nearby you can get access to, don’t worry. There’s plenty you can do from the comfort of your room.

Turn on some music, whip out your copy of Turbulence Training for Fat Loss, your favourite workout DVD (Yoga, Pilates, Aerobics), or see if there’s a fitness program on TV to follow, and get started.

You can do a whole range of exercises that’ll burn calories and melt fat without leaving your room. For example, squats, burpees, lunges, stomach crunches, reverse crunches, plank and side plank, etc. You should be able to create your own mini-circuit training session to do in your room.

Watch the videos in these articles to give you inspiration. Select a few exercises then have a go.

• 7 Workouts To Burn Fat & Build Muscle
• How To Get Six Pack Abs
• Get Rid of Your Bingo Wings

Get yourself an exercise book, you’ll usually find a ton of great exercises you can do without needing to go to the gym, and make sure you pack it. Alternatively print off this 4 week training plan and take it with you.

Your other options are to take a Yoga, Pilates or other exercise DVD with you. Get an extra towel from your hotel reception to use as a mat and you can do a workout whenever you want.

Before you go to the next lesson, here are 6 MORE quick fitness tips for the busy traveller.

Next Lesson: Essential Fitness Equipment That Actually Works

Yours For A Healthier, Fitter Body,

Ian Jones
Author & Editor
HowToBurnFat.co.uk

P.S. Remember - Almost everyone is dead wrong in the way they try to diet to burn body fat and lose weight. The approach you’re using to lose body fat may not only be ineffective, it might be destroying your metabolism and even making you even fatter. Click here to learn more...

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