All too often I see people training hard and make some epic body composition changes leaning out and getting fit for their holidays and then come back demotivated with a new run of bad habits
I must ask why not keep what you have worked so hard for if it doesn't require much energy but actually less to some degree?
Picture this:
You've spent 3 months or more working hard on your physique getting ready for an awesome holiday and you're feeling and looking banging, but you get caught up in full holiday mode and drop the ball on the critical part of not putting in 20-30mins of training 2x per week just to put some stimulation through your muscles,
The result? you get 2 negatives
You've subconsciously made it easier to fall into lazy habits once you return home
You haven't given you muscles a challenge - a reason to stick around
Okay maybe 3? what about that sick pump you get that makes you feel extra awesome and confident 💪😁
If you could maintain your muscle and strength for only 20-30mins twice a week, why wouldn't you?!
Try these easy actions on your next break to keep all your muscle, strength, and to make training easier when you return home
𝗙𝗼𝗰𝘂𝘀 𝗼𝗻 𝗽𝗿𝗼𝘁𝗲𝗶𝗻 𝗮𝘀 𝘆𝗼𝘂𝗿 𝗺𝗮𝗶𝗻 𝗺𝗮𝗰𝗿𝗼 𝗳𝗼𝗼𝗱 𝗴𝗿𝗼𝘂𝗽 𝘄𝗵𝗲𝗻 𝗽𝗶𝗰𝗸𝗶𝗻𝗴 𝗮 𝗺𝗲𝗮𝗹
If you are eating at a restaurant or cafe pick foods that lead in protein.
For example, tofu or other lean protein such as meats (obviously) and flavorsome rice or whole meal/whole grain breads or pasta. This may sound boring, but a chef’s job is to make the food taste amazing!
protein>carbs>fats is the best macro split when trying to maintain leanness or minimize your holiday bulk
It would generally be a better option than pasta/pizza/some burgers which lead in carbs>fats>protein more often than not
Keeping protein in front of mind when picking meals will to some degree keep the other macros lower to help maintain a healthy weight and keep you full
𝗞𝗻𝗼𝗰𝗸 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝘃𝗼𝗹𝘂𝗺𝗲 𝗯𝗮𝗰𝗸 𝘁𝗼 1/3
With so much work being done in the field of exercise science we can now safely say that if you cut your training volume back to 1/3 you will maintain almost all of your muscle mass for extended periods of time
(up to many months via only doing 1/3 the amount of your usual volume)
Here's an example, training shoulders for 12 sets per week?
maintenance volume will be around 4 sets pet week, that's 4 sets of shoulder press every 7 days!
Training glutes for 20 sets per week? Maintenance volume will be around 7 sets per week.
Thats 4 sets of hip thrusts and 3 sets of squats! Simples
𝗞𝗲𝗲𝗽 𝗶𝗻𝘁𝗲𝗻𝘀𝗶𝘁𝘆 𝗵𝗶𝗴𝗵 0-3 𝗥𝗜𝗥
With the cut in volume though you must still remain consistent with your intensity on each working set.
You should still aim build up a high degree of muscular force via working within 0-3 reps in reserve / reps till complete technical failure
Use these methods and tips on your next holiday to keep your consistency and good habits in full swing when you get home and to maintain your lean and tone physique.
Want a clear plan to help reach your weight, physique, or strength goals?
Book your free Fitness & Goal Strategy Session and let's see what you need to do to get there
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