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Summer vacations: how to avoid gaining 5 or 10 kilos?


It's finally here, the vacations. The sun, the restaurants and all kinds of outings... It's generally the time when we let ourselves be tempted and when we pay a little less attention. However, you should not lose sight of the objectives you have set for yourself with the practice of bodybuilding.

Of course, it would be a shame not to take advantage of your vacation, but it is possible to enjoy it without necessarily abusing it. It would be a shame to waste all the efforts you have made so far. That is why we will try to help you through this article to maintain your efforts while enjoying your vacations.

Lifestyle and food

Try to maintain a fairly healthy lifestyle (avoid going to bars every night!).

Keep your sleep to a minimum (8-9 hours) and try to stick to your meals.

If you want to enjoy the local food, remember that you are on vacation, but try to eat a lighter meal in the evening. Avoid eating too much fat or too much sugar, as you may get tired and not fully enjoy your stay.

If you are going to a warm place, remember to stay well hydrated.

Exercise while on vacation

Walk, bike or swim to burn off energy

When it comes to your energy expenditure, if you're visiting a city, you're going to expend a lot of energy just by walking.

But there is always the possibility of practicing a sports activity on vacation. For example, if you want to visit a big city, you should prefer to take a bike instead of a cab or a car. Moreover, if you are near a beach or a swimming pool, you can always go for a swim! If you're in the mountains, there's nothing like a hike or a jog to get rid of the lunchtime restaurant!

Bodybuilding: be creative

As far as physical development is concerned, this is the time to try bodyweight training! Push-ups / sit-ups / squats / triceps with the help of a chair or a bench... There are many exercises that allow you to stay in shape at home and without equipment.

If you have a little space in the suitcase, you can take small accessories that will vary the exercises. For example:

A suspension strap (TRX)

Elastic bands for weight training

A jump rope

If you have a park nearby or a little space to train outside, it's even more enjoyable. If there are no sports equipment, look around to see if there is anything you can use for your workout. A tree branch at the right height can be used for pull-ups, two safety barriers placed parallel to each other can be used for dips, use a bench to do elevated push-ups!

And after the vacations? How to get back into the swing of things

The reality of returning from vacation can be a little difficult, so how do you get back into your sport and good eating habits without feeling a shock?

As far as weight training is concerned

The ideal is to go gradually: start by doing one or two weight training sessions per week, focusing on full body or half body.

As for the duration of your sessions, you can reduce the time you spend on them by half or a quarter.

I advise you to reduce the weight of your bars and dumbbells to avoid injuries. The human body quickly loses its habits, so you should put on lighter weights and increase as you go along. You can decrease the weight by 20-30% for each exercise and gradually increase the weight per exercise and per session.

The goal is not to go too fast so that you don't get tired too soon, avoid the aches and pains that can last a week, and last over time. If you want to go too fast, you risk losing your taste for weight training or injuring yourself.

Think about warm-ups and stretching as well!

As far as nutrition is concerned

Don't deprive yourself of all sweet or salty foods because you might get frustrated. Continue to eat a few sweets without too much excess and decrease as you go along. Don't forget to treat yourself once in a while!

I advise you to rebalance your meals and eat a good dessert or a small sweet at snack time. After a few days, you can replace the sweet with a fruit or a good milkshake.

The objective is to start again gently.

Summer vacations: how to avoid gaining 5 or 10 kilos? Reviewed by pite on August 30, 2022 Rating: 5

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