At Miller & Everton, we actively encourage our men to take breaks and enjoy some time on vacation.
However, they often get worried about losing their hard-earned muscle or gaining excessive body fat whilst chilling out and relaxing!
So as we (finally) head into the UK’s summer holidays, here are our top 3 ways to stay lean on holiday:
Plan Your Meals
Before you go on holiday, whether you’re at a hotel or self-catering, it’s business as usual in terms of nutrition. So, take some time to plan your meals, and that includes any ‘off-plan’ meals. A good way to do this is to try to scope out restaurants that offer healthy options.
We help our men plan this to the letter on our Executive program. This includes personal access to Jack Everton and Rick Miller in a private WhatsApp group.
Planning does two big things. Firstly, it will help you avoid making unhealthy choices when you’re feeling hungry or tired. And secondly, it increases your confidence that you will stick to your goals, which is a huge psychological support when you’ve worked so hard.
Packing some healthy snacks and meals with you, such as dried meat (biltong, beef jerky), or a low carbohydrate protein bar for emergencies will also help take the pressure off.
Get Regular Exercise
Sometimes we schedule a planned ‘off-training’ period for our men, but quite often we encourage them to maintain their gym workouts if they have access to a gym.
Exercising whilst on holiday also helps maintain psychological structure to your time off and prevents your falling off the wagon entirely.
If a gym is no option, not a problem! A short, bodyweight workout on the beach, walking, cycling, and swimming for at least 30 minutes can help take the edge off even the biggest indulgences.
Get Enough Sleep
For some of our guys, getting some extra sleep is a big part of why they go on vacation! It’s also essential for maintaining those goals by improving the hormonal profile of your body and cementing a strong circadian rhythm.
So, whilst it might be tempting to party all week long – if you’re sleep-deprived, your body produces more of the hormone ghrelin, which makes you feel hungry. It also decreases the production of the hormone leptin, which controls energy status so you’re likely to gain unwanted body fat.
Sure, enjoy a wild night or two, but the rest of the time aim for 7-8 hours of sleep each night.
Additional Food for Thought on Your Next Holiday
Here are some additional things to consider whilst on holiday that you may not have thought of.
Get Extra Time In the Sun
In our free Superman Protocol, we talk extensively about the amazing effects sunlight has on our body and in particular, providing energy to our cells.
So, if you’re travelling to warmer climates for vacation, get some (safe) time in the sun and soak up some rays.
Drink Plenty of Water
A lot of our men forget about how important it is to stay hydrated. Take your water bottle with you or order extra high-quality mineral water and top up on fluids.
Staying hydrated will help you feel full and reduce your calorie intake. Aim to drink 8 glasses of water per day as a starting point.
Avoid Sugary Drinks
This is an obvious one, but sugary drinks are high in calories and can really contribute to weight gain.
Instead, drink water, unsweetened tea, or coffee – and limit alcohol consumption. Alcohol is high in calories and can contribute to weight gain. If you do drink alcohol, do so in moderation.
Be Mindful of Your Portion Sizes
We help our men with exact portions on our Excel and Executive programs. But without guidance, it’s easy to overeat when you’re on holiday, so be mindful of your portion sizes.
Whatever got you lean and ready for the beach before the holiday will help you out.
Don’t Experiment
It’s okay to indulge a little on holiday, but don’t overdo it. And similarly, it’s not the time to try out a crazy new diet or for instance start intermittent fasting. Your body craves routine so stick to it as much as you can.
Going on holiday should be a time to make memories and enjoy some well-earned vacation time with friends and family. Make sure your hard-earned gym efforts don’t go to waste.
To find out more about our packages so you can learn how to stay lean on holiday, get in touch.
Comments