Many of us are enjoying summer holidays, which can make training and dieting difficult. Right now, I’m visiting my family in Poland, so I’m writing this article from my grandfather’s balcony, and soon I’ll visit my girlfriend in America for a month. I know that during my holidays I’ll be surrounded by delicious and unhealthy foods all the time, so there’s no doubt that I will be in a caloric surplus the majority of the time. To make the best of it, I’ve decided to approach training and eating in a different way than I usually would. In this article I will share how you can get the best out of your holidays without ruining your physique. This article is not aimed at people that are on a very active holiday where they walk around a lot, but at people that are on a lazy holiday.
Why High Frequency Training is a Good Idea
First of all, you need to think about whether you are going to be in a caloric deficit or a caloric surplus. If you are on a holiday where you are very active by walking around a lot and eating healthy, then you don’t have to worry that much. Just do 3-4 short workouts a week to maintain your muscle mass and enjoy your vacation. However, if you are on a lazy vacation like I am right now, there’s a good chance that you’re going to be in a caloric surplus the majority of the time. Currently, I’m just chilling in the sun and eating nice food. To get the best out of this, I’ve decided to train a lot. The fact that I sleep as much as I want right now, have no stress at all and I eat a lot enables me to train hard and gain muscle. I know I’ll gain a little fat in the process, but at least I maximize my vacation by gaining as much muscle as possible in the meanwhile.
To do this, I’ve decided to implementHigh Frequency Training. I train everyday; I do pull-ups and diamond push ups throughout the day in the sun, and in the evening I train my arms and shoulders since they are my weak parts. I did something similar 2 summers ago and I went from 4 to 8 pull ups in less than 2 weeks. I’ve had great success with frequent training for short periods of time, therefore I want you to try it aswell. I don’t count my sets/reps/weight at all right now, however I focus on training at least once a day. Yesterday I did something like 3 sets of close grip chin ups and diamond push ups in the afternoon. Later in the evening I did 8 supersets of triceps push downs and dumbbell hammer curls for my arms where the last sets were followed by two dropsets (dropping weight to squeeze out more repetitions) and push ups to failure.
This is not something I advocate you to do for long periods of time. This only works if you do it for a week or two, then take 5-7 days where you only do light training (listen to your body).
If you don’t have access to gym equipment like I do, just do 20-30 minutes of bodyweight training once or twice a day. Keep it simple, and focus on doing short bursts of exercise everyday. Don’t go to the gym for 2-3 hours, you are afterall on holiday – enjoy it.
Fast Throughout the Day, Eat like a Lion in the Evening
So you are surrounded by delicious and unhealthy food and you ask yourself: Should I avoid all of this and stick to eating healthy? The answer is: YES and NO. YES, because you should stick to eating healthy, and make sure that you eat some kind of protein source with each meal and NO in the sense that you should also enjoy yourself. If you want to drink a beer with your dinner and eat some cake afterwards, then that’s perfectly fine. You are on a holiday – make sure you enjoy it now and use those excess calories to train extra hard as I explained above.
Finally, I highly recommend Intermittent Fasting, which I have written about previously – you can read about it here. If you implement intermittent fasting during your holidays, and extend it with a few hours on some days (e.g. fasting 19 hours instead of 16) you will enable yourself to eat like a lion in the evening.
I’ve been very relaxed about my diet during the last few weeks and I’ve trained extra hard. This has resulted in me gaining less than one inch around my waist and 1 inch around my hips. However, I’ve added more than 2 inches to my shoulder measurement and none of it is fat.
As you can see in the picture above, I’ve gotten slightly wider at the expense of larger hips and waist. This is typically what happens when you eat a lot during holidays and do high frequency training. Now I’m going to extend my fasts a so I can lose that belly fat before I visit my girlfriend ;)
If you have ever tried to do high frequency training please share your experiences with us. Also, subscribe below to stay updated!
And here’s a funny meme to make your day!!