My wife and I leave in 4 days to road trip for 4 months 🤯
Im SUPER excited- But...
Its going to make my training and nutrition a whole lot harder.
We plan to get a planet fitness membership.
But still- We won't be in locations with PFs on a regular basis.
So my workouts are going to take a BIG hit.
Nutrition will also be whacky since...
- We won't have a regular / consistent grocery store
- We won't have much food storage in our camper
- Cooking is just harder
All of this means that for the next 4 months I will be focusing on the bare minimum to get results. (Which will be more like maintaining the results I currently have)
And you know what?
Sometimes this happens.
We go through phases where life is a little busier and workouts and nutrition take a hit.
And vice versa when life calms down we might have a bit more time to focus on fitness and nutrition.
As a personal trainer I have come to realize that summer tends to be a phase where people are a bit busier and fitness / nutrition takes a bit of a hit.
(I know because personally it happens to me but also I have had a TON of cancellations on me this summer because people were doing summer stuff)
And when we get into the busy phases we don't want lose all the gains we make during the other phases...
So let's go over the Bare Minimum To Get Results!
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Fitness Minimum:
To maintain (and maybe build a tiny bit) fitness levels we need...
1-4 hard sets per week
This is a little different for muscle vs strength...
Muscle = Bring muscles close to failure 2-4 times per week
This looks like...
- Push-ups until you can't get off the floor
- Lunges until you can't walk
This will be higher reps and make you make an ugly face.
Strength = Make muscles work real hard 1-2 times per week.
This looks like...
- 1-5 tough push-ups where you move really slow because your muscles can barely move the weight.
Think - Less burn in the muscles and more struggle to complete the movement.
___
Nutrition Minimum:
We already know the Monarch of Macros is protein.
Protein is the main nutrient to focus on as it will...
- Help maintain muscle
- Make us feel more full (so we don't snack as much)
- Give us the least amount of calories (compared to fat / carbs)
Body weight x 0.8 = grams of protein per day.
Ex. 200 x 0.8 = 160 grams of protein
That's the minimum we should try to focus on (which for most people is plenty!)
Other than protein we want to focus on Fiber.
Fiber comes from...
- Fruits
- Veggies
- High quality grains
Aka foods with a good amount of Micronutrients!
Even if we don't track or weigh food - Prioritizing foods with protein and fiber will make...
- Controlling calories
- Limiting snacking
- Maintaining muscle
A lot easier!
And this will be my main focus for the next 4 months (in terms of fitness and nutrition)
