If you’re wondering how to stay in shape while away for business, look no further.
Traveling for business can be both exciting and exhausting. While you’ll be able to see new places and people, you’re often left with little time to get a workout in or follow your usual diet. Without proper planning, you might fall out of shape while you’re gone depending on the duration of your trip.
Staying in shape is all about having discipline and doing whatever it takes. When you’re away for business, you’ll have to try a bit harder to stay in shape because you won’t have the things you’re used to. Changing your diet up or looking into gyms would help you quickly find a routine to stick to while you’re gone.
Read on to learn more about how to stay in shape while traveling.
1. Keto Diet
The keto diet is an effective way to stay in shape while you’re traveling because it essentially allows you to eat as much as you want. To get on keto, you simply have to avoid foods that are high in carbs and focus on eating proteins and fats.
A typical day of keto consists of eating things like meat and vegetables. This is much easier than most diets when it comes to traveling because you don’t have to keep track of calories. Unlike a diet that calls for calorie counting, you’ll burn fat without having to keep track of calories.
Carbs are the only thing that matters in keto because when your body goes into the state of ketosis, it will start burning the carbs stored in your system. After your body runs out of carbs, it will turn to fat as its main source of energy.
It’s recommended to transition into a keto diet slowly because your body can go through something known as the “keto flu.” When your body starts using fat instead of carbs, you can feel fatigued for a few days. Whenever your trip is coming up, start reducing your carb intake several days prior.
2. Juice Cleanse
A juice cleanse is similar to the keto diet in that it changes the way your body functions. If you already eat healthily, you’re off to a great start. A juice cleanse is meant to remove the toxins within your body and allow you to reset your diet.
If you do a juice cleanse before your business trip, the calorie deficit will give you some room to eat more things while you’re away. Depending on the juice cleanse that you do, you’ll end up trimming some extra fat so that you can look leaner.
Doing a juice cleanse is as simple as gathering your favorite fruits and vegetables, blending them, then drinking them. There are numerous juice cleanse programs that will provide you with pre-made drinks.
If you choose to make drinks yourself, be sure to avoid fruits that have a lot of sugar. You’ll want to include green vegetables each day, so you can mix things like avocados, cabbage, broccoli with carrots, beets, etc.
3. Intermittent Fasting
Intermittent fasting is for those that don’t like to eat all day, and it’s a great way to stay in shape. With intermittent fasting, you’d wake up and go about your business for 4-6 hours without eating anything.
You can drink things like coffee and sparkling water to help you sate your appetite during the fast. This method is effective because it allows you to go longer without food so that you can have larger meals later in the day.
Rather than using up your calories during breakfast and lunch, you’ll save your calories for dinner. Intermittent fasting will also help you while at business meetings because it can make you alert and focused.
One misconception that many people have about IF is that you’re given a “feeding window” after your fast. A feeding window is an allotted time in which you can eat whatever you’d like. However, this concept encourages the idea of overeating and eating unhealthy foods.
With IF, you should aim to eat a fulfilling dinner that satisfies you, along with a smaller meal or snack either before or after. You can still eat lunch, but be sure to save most of your calories for dinner. If you eat most of them in the evening, it will be easier to go to sleep at night without feeling hungry.
4. Choose Your Restaurant Wisely
Eating a healthy restaurant will be essential when trying to stay in shape. Fast food restaurants will be out of the question because their foods are high in calories. Their food also has many preservatives and artificial ingredients, which can be difficult for your body to process.
Try to find a restaurant that’s known for making their food fresh. This will ensure that you’re not getting low-quality food. Keep in mind that you’ll have to look at their food before deciding on them, depending on the diet that you’re doing.
If you’re doing intermittent, you can get away with going to any restaurant because you’ll have a ton of calories to go through. As for keto, you’ll need to find a keto-friendly restaurant that serves meats, salads, and vegetables.
You can use a site like Yelp to browse restaurants in an area. You’ll be able to read reviews, see some of the food that they offer, and find out where they’re located.
5. Get a Gym Day Pass
Aside from getting your diet in check, you’ll need to get in an around the world workout that allows you to stay in shape. Many people think that they have to register for a month if they’d like to visit a gym, but most gyms offer day passes, especially in areas where business trips often take place.
If you’re visiting a place like LA, you won’t have a problem getting a day pass. This is because people regularly visit LA to do business. All you have to do is look around for local gyms and see if they offer a day pass on their website.
Day passes typically cost around $5-20 depending on the gym, so it can sometimes be more cost-effective to register for a month and cancel it after the trip. If you find a gym that interests you but doesn’t have any info about a day pass, try getting in touch with the owner to see if they’ll let you.
Most gyms don’t mind having visitors providing that they respect the equipment and others. When you get a day pass, you can access all of the equipment and sometimes premium services, such as massage chairs or saunas.
6. Use Bodyweight Exercises
If you’re having trouble finding a gym that will give you a day pass, your other option is to do bodyweight exercises. These are exercises that rely on you using your body weight to build strength instead of dumbbells, machines, etc.
Some common bodyweight exercises consist of push-ups, pull-ups, and squats. These can be done no matter where you are, so look up a bodyweight routine video and get started in your hotel room or wherever you’d like.
You can also do most bodyweight exercises with added weight. For example, you can do pull-ups with a weight strapped around your waist or legs. While you probably aren’t taking weights with you on your flight, this is something to keep in mind if your hotel has a gym.
Now You Know How to Stay in Shape When Traveling
Business trips can be exhausting for many people because it takes you out of your natural environment. You usually don’t get a ton of time to yourself, so many people wonder how to stay in shape if they can’t follow their usual routine.
However, there are a plethora of things you can do when you’re gone to ensure you’re staying in shape. The most effective way to stay in shape is to follow a certain diet. You can go with keto, intermittent fasting, or try a juice cleanse.
Keto is all about eating little to no carbs whereas intermittent fasting is about waiting for several hours until you have your first meal. A juice cleanse will help you trim off weight so that you can afford to eat anything when you’re gone.
If you’re looking to work out, try getting a day pass from a gym in the area where you’re working. If that doesn’t work out, you can start doing bodyweight exercises wherever you’d like.
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