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Keeping healthy as a globe-trotter

vantheman

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I recently took a job that will involve traveling to almost any country in the world for 1-5 weeks at a time, spending about 60% of my time outside of the U.S.  I've been trying to get together nutrition and workout plans that I can take on the road with me in the face of long hotel stays and drastically diverse kinds of food available.

First, does anybody have any exercise advice?  I can't bring weights with me, but I can do body weight exercises, and bring a few workout aids like bands.  A friend of mine is a pilates trainer, and she's helping me develop something.  But she does not have experience with this particular problem, and I thought maybe some of you do.  I am primarily just trying to stay toned and keep from building any body fat, but building some muscle would be a nice extra, if it's possible.  The amount of time I will have free will change a lot from country to country.  I'll be busy seeing sites someplace like Europe, but may have to stay inside a secured room or be escorted anywhere in a small African country.

Second, does anybody have any diet stabilization advice?  Some countries I'll go to are more vegetarian, or will have only a tiny selection of food that is safe for Americans (though those will be a rare case).  I obviously can't bring too much food with me, since I am subject to the same baggage restrictions on airplanes as everybody else.  But I could bring something like protein bars, and of course whatever vitamins I need. I will eat almost anything, so I personally have no dietary restrictions you should be aware of.

If any ideas jump out at any of you, or you have experience with this problem, any advice would be appreciated.
 

vero_group

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Hmmm. I used to travel like you some years ago. I never took any weights or anything with me. I usually was able to stay in a Western-quality hotel in whatever country I went to and the hotel typically had a modern gym. I simply worked out there. Most of my travels were throughout Europe and Asia though -- no Africa. Many hotels in Europe and Asia are more "Westernized" than the ones in the U.S. -- luxury abounds. Working out was never a problem.

As for foods, I had the opposite problem of most folks -- I have to work to keep weight on. So, eating in the hotel or nearby restaurants was a given for me, without much regard for what I was eating. Some countries had better quality food than others though. Still, once you get to a Westernized hotel, they take care of a lot of all that for you and the quality is world class.
 

vantheman

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vero: For a large part, I'll be in the same situation. Lots of Hiltons and Sheratons. I'm just hoping to have a plan that doesn't put me back at square one for those times when I'm sitting for a month without a gym, which will happen from time to time. And I generally don't have to watch what I eat too much. Gaining weight has been a problem with me too. But I've seen too many guys in the same situation change as soon as their metabolism slows just a little and they're given a hefty per diem to eat whatever they like. I just want to prevent it now rather than try to fix it later.
 

Brian SD

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There are lots of great resources out there, but I can offer a little advice:

Eat little bits between meals (veggies, fruits, etc). and NEVER  - EVER - EVER binge. This will keep your metabolism active at all times and will in effect speed it up. Also, it's best to devise a work out plan.

Set one day a week (i.e.) monday - to work on Triceps, Abs and Pecs.

Then set one day a week (i.e.) wednesday - to work on legs, calves, quads, and gluts if you want.

Then set the last day of the week (i.e.) friday - to work on biceps, shoulders and back.

Do 15-20 minute workouts on a treadmill or jumprope. The cardio work here is very important for your metabolism. after your workout on Monday and Friday, but dont do it after your leg day, because you'll be worn out and you'll want to stop working out (not to mention the soreness).

Remember, the philosophy here is that if you consume the same amount of calories that you expend, you will maintain your weight. Consume more than you expend, well you're going to gain, consume less and you'll lose.

EDIT: I just realized this post was way off topic. Sorry : no delete button
 

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