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Stay in Shape on the Road with These Resistance Band Workouts

Stay in Shape on the Road with These Resistance Band Workouts

Do you worry about how to stay in shape when you travel? Going out of town can be a great way to relax, break up your routine, and give you a fresh perspective. When it comes to fitness and weight maintenance, however, the list of benefits stops. Whether you’re trying to lose fat or gain muscle, traveling can halt or even hurt your progress because your daily routine is thrown off, you’re constantly busy, you may not have access to a gym, and you eat out more.

There’s good news, though!  With a little planning and creativity, you can stay in shape while you travel, or even improve your fitness level. Use these travel hacks to stay healthy and return even better than you left!

1. Carry Your Gym With You

If you’re staying with family, friends, or at an Airbnb, you may not have a gym nearby. Even if your hotel has a gym, there’s a good chance it’s nothing more than three old treadmills, a bike, and a rickety multipurpose machine that appears to be from the 80s.

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Rather than get stuck with whatever you can find, pack a portable resistance-training workout in your suitcase. Three of the best items to include for both men and women are a set of resistance bands with door anchor and ankle strap attachments, loop bands, and a jump rope. It’s also a good idea to take a flat band, which is ideal for warm-ups and post-workout stretching. All of these are compact and lightweight so they’ll easily fit in your luggage, and will equip you to do both strength-training and cardio in your hotel room or outdoors.

    2. Rely on Resistance Bands

    Resistance bands offer a unique benefit from free weights because they create tension throughout the entire movement, requiring more control during an exercise. By forcing the muscles to constantly work, this form of resistance will increase the muscle fiber recruitment for better results. They also allow you to work from more angles, which gives you greater variety with less equipment, and aids in increased mobility and flexibility.

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    Using a door anchor with resistance bands adds multiple exercise options to hit your full body, and an ankle strap will make leg and glute workouts much simpler. Loops bands will allow you to do a greater variation of lower body exercises with more effectiveness than bodyweight alone. These are great for activating the glute (butt) muscles as well. And by activating them before heavier leg exercises like squats and lunges, you’ll see better results because you’ll be using the correct muscles to perform the exercise, not relying on stronger muscles like quads and hamstrings to take over.

    Even if you’re an experienced gym rat, when you switch to bands during vacation, you’ll stimulate your muscles in new ways, which is a helpful trick for busting plateaus!

    Make sure to take a set of 2-4 bands, because you’ll need different levels of resistance for different muscle groups. See below for sample workouts you can use on your trip!

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    3. Do High Intensity Cardio

    Whether your travel is for work or vacation, you’ll have time constraints and higher priorities than working out (Mai Tais on the beach, anyone?!). So keep your cardio short but effective. A great way to do this is high intensity interval training (HIIT) or Tabata. The method behind both types of exercise is to perform the moves with all-out effort for a short period of time, followed by a short period of rest. For Tabata, this looks like 20 seconds on, 10 seconds off for 8 rounds. For HIIT, there is more flexibility, but may be something like 30 seconds on, 1 minute off. The key to both methods is to work as hard as you can during the work period (we’re talking sprint, not jog), then rest completely to let your heart rate drop back down.

    The benefit of both is that all you really need is your bodyweight. You can also do this on any cardio equipment. You’ll likely burn as many calories as you would during  longer duration, steady-state cardio, plus you’ll use more muscle, which torches additional calories post-workout.

    Example HIIT:

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    • Jump rope, sprint, or run stairs – 30 seconds
    • Rest – 1 minute
    • Repeat for a total of 15-20 minutes

    Example Tabata:

    • Mountain climbers – 20 seconds (rest 10 seconds)
    • Jump rope – 20 seconds (rest  10 seconds)
    • Squat jumps – 20 seconds (rest 10 seconds)
    • Burpees – 20 seconds (rest 10 seconds)

    (Repeat 8 times)

    Sample Workouts

    Start with the following warm up, then complete 3-4 sets of each exercise, either in a circuit or one at time (if one at a time, rest 30 seconds between each set).

    Warm-Up (using a flat therapy band, perform 15-20 reps of each)

    • Pass throughs
    • Bent over rows
    • Pull-aparts
    • Squats (standing on band, holding ends in each hand by shoulders)
    • Jumping jacks

    Upper Body Resistance Band Workout

    • Plank – 1 minute (no band needed)
    • Back row (anchor in door) –15-20 reps
    • Resisted push-ups (with flat band)– 10-15 reps
    • Mountain climbers (no band needed)
    • Bicep curl – 15-20 reps
    • Shoulder press – 12-15 reps
    • Triceps Extensions – 15-20 reps

    Lower Body Resistance Band Workout

    • Lateral walks (place loop band around lower thighs) – 15 each direction
    • Glute bridge (place loop band around lower thighs) – 20 reps
    • Squats (holding band in hands at shoulders )– 15-20 reps
    • Jump rope – 1 minute
    • Stationary lunges (holding band in hands at shoulders) – 10-12 each leg
    • Glute kickback (using ankle cuff and door anchor) – 15 reps each leg
    • Leg extensions (using ankle cuff and door anchor) – 15 reps each leg
    • Jump rope – 1 minute

    Full-Body

    • Plank – 1 minute
    • Core rotations (anchor in door) – 12 reps each side
    • Fire hydrants (with loop band around lower thighs) – 12 each leg
    • Squat with bicep curl – 15 reps
    • Bent-over row – 15-20 reps
    • Jump rope – 1 minute
    • Lunge with shoulder press – 10 reps each side
    • Burpees – 10 reps

    Be sure to stretch at the end using a flat band, including hamstrings, quadriceps, glutes, chest, back and shoulders.

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    Published on April 12, 2019

    7 Best Weight Loss Supplements That Are Healthy and Effective

    7 Best Weight Loss Supplements That Are Healthy and Effective

    The proceeding article has been written from my own personal experience with weight loss, along with research I’ve personally conducted, and from conversations I’ve held with individuals in the health and wellness space. The below suggestions for supplements are being given under the pretence that you will in fact investigate these substances further to conclude if they make sense for you personally or not.

    I’m a huge proponent of research and information, and also suggest you consider a DNA analysis test such as ones available through companies like Ansestory and 23andme. You can download your raw DNA data, and then upload it to FoundMyFitness Genetics – Genome Analysis Tool by Dr. Rhonda Patrick, or Promethease.

    The purpose of uploading your raw DNA data is in order to gather information pertaining to supplementation, dietary habits, and albeit lifestyle decisions that will be optimal/in accordance with your genealogy. You can then apply this information in your day to day life in order to become the best version of you!

    Before we dive into the list of supplements, ask the following question first:

    Do You Need Supplements?

    The short answer is not really, however as mentioned above, you may want to consider certain supplements by the mere fact that they are suggestible for your gene type.

    An example of this for me personally is a genetic predisposition to Vitamin D deficiency, which came up in my comprehensive DNA report. With this information in mind, I make an active effort to supplement Vitamin D, and get my butt into some sunlight as often as possible!

    So in certain cases supplements may not be totally required, but highly advisable.

    When I began losing weight several years back, many thoughts ran through my mind, from bogus weight loss supplements, to even considering the quick and easy liposuction of 40-50lbs.

    However when I took a moment to listen to my own instinct and intuition, the truth about these ideologies is that they do not solve the root of the problem – lifestyle choices.

    My general opinion on supplementation for weight loss is that one need not focus on substances or external things in order to achieve weight loss.

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    When I was losing weight, after having gained it through silly lifestyle choices (to keep things short), my focus was not on supplements but on the consistent effort towards maximal weight loss and fat loss.

    In order to maximize weight/fat loss — I’ve discussed many times over the importance of incorporating Intermittent Fasting (Time-Restricted Eating), in conjunction with high activity levels throughout the week.

    Simply put, you need to consider how you structure your eating, as well as the amount of exercise, effort, and overall exertion – leading to daily caloric expenditure.

    Get yourself in a healthy caloric deficit, not by starving yourself, but by exercising, eating healthy and within a Time-Restricted “eating window”.

    7 Supplements To Consider for Weight Loss

    1. Caffeine or Green Tea/Extract (Matcha)

    This is one of the quickest and most easily accessible supplements for weight loss.

    Caffeine can boost the metabolic rate and increase fat burning. However, people become tolerant to the effects, and as such its impact will slowly diminish.

    Matcha is derived from the same plant as Green Tea – Camellia sinensis. Matcha tea is low in calories, and high in antioxidants such as Epigallocatechin Gallate (EGCG). Scientists at the University of Colorado found that the EGCG content in matcha is 137 times more than Chinese green tea. These antioxidants can help flush out toxins, boost immunity, and reduce the body’s inflammation, which helps prevent weight gain and accelerates weight loss.

    Matcha can boost metabolism and aid in fat burning while also balancing blood glucose levels.

    2. Alpha Lipoic Acid (ALA)

    Your body naturally produces alpha-lipoic acid, but it’s also found in a variety of foods and as a dietary supplement typically in pill form.

    ALA is an organic compound found in all human cells, made inside the mitochondria – where it helps enzymes turn nutrients into energy. Some research suggests that it may play a roll in weight loss, diabetes and more. There have also been antioxidant properties associated with ALA such as the ability to lower blood sugar levels, reduce inflammation, reduce skin ageing, and improve nerve function.

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    You can obtain ALA without supplementation from animal products such as red meat and organ meats, along with plant foods like broccoli, tomatoes, spinach and Brussels sprouts.

    Animal studies have indicated that ALA can reduce the activity of the enzyme AMP-activated protein kinase (AMPK), located in your brain’s hypothalamus. Meanwhile, human studies conducted showed that alpha-lipoic acid has only a slight impact on weight loss. An analysis of 12 studies discovered that people who took an alpha-lipoic acid supplement lost an average of 1.52 pounds (0.69 kg) more than those taking a placebo over an average of 14 weeks.

    Personally I use ALA on and off when I’m looking to cut weight.

    3. Glutamine

    Generally speaking, Glutamine is beneficial because it improves the maintenance of muscle mass, which in turn helps burn more fat.

    By introducing Glutamine to your diet it will also yield anti-inflammatory benefits and help reduce cravings for high-glycemic carbohydrates.

    Foods that are high in glutamine include meat, seafood, milk, nuts, eggs, cabbage and beans.[1]

    4. Krill Oil

    High in omega-3 fatty acids, which yields various health benefits, including improved heart and brain health, a reduced risk of depression and even healthier skin.

    Researchers have suggested that fish oil omega-3s may help people lose weight more easily.

    Studies have concluded that while both fish-sourced and krill-sourced omega-3 fats are effective in reducing fat levels, krill is more effective. The mechanisms of how this is so had not been made clear in the study, but suggested long-chain polyunsaturated fatty acids (LCPUFAs) can reduce activity in the endocannabinoid system. The endocannabinoid system consists of a group of neuromodulatory lipids and receptors that influence appetite, pain sensation, mood and memory.

    Researchers found that, when parameters associated with obesity were considered, krill oil reduced heart fat levels in rats by 42 percent, compared to 2 percent for fish oils.

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    I personally shifted from Alaskan Wild Salmon fish oils to Krill Oil due to the fact that it’s more potent and overall more effective, though the cost of the supplement is slightly more.

    5. Apple Cider Vinegar

    Many would note that apple cider vinegar is a low calorie drink; however, my focus on noting this supplement is relating to suppressing fat accumulation which was found in animal studies.

    A team of researchers also investigated the effects on obese Japanese in a double-blind trial. Daily intake of apple cider vinegar may be practical in the prevention of metabolic syndrome by reducing obesity.

    Additionally, some studies suggest that apple cider vinegar helps stabilise blood sugar levels, and primarily after consuming a high carbohydrate meal.

    There’s many other benefits of apple cider vinegar to note, however they don’t directly correlate with weight loss, so for now I’ll leave them unmentioned, but encourage you look further into this powerful supplement.

    6. L-Carnitine

    This supplement is a bit speculative, and I haven’t had too much personal experience with it, thus it’s towards the bottom of the list.

    L-Carnitine plays a crucial role in the production of energy by transporting fatty acids into your cells’ mitochondria – which acts as engines within your cells, burning fats to create usable energy. This helps move more fatty acids into your cells to be burned for energy, so it’s suggested this would increase the ability to burn fat and thus lose weight. However, results of both human and animal studies are mixed in this case.

    This is one of those supplements that may work for one person, but not another, and it’s highly discussed and debated in the bodybuilding and fat loss community.

    I suggest you look further into L-Carnitine, and perhaps experiment on a trial to see if you notice any improvements in weight loss and fat reduction.

    7. Conjugated Linoleic Acid (CLA) [Bonus]

    CLA is a naturally occurring fatty acid found in meat and dairy products. This supplement is gaining popularity and has become widely regarded as a contender for the weight-loss miracle pill.

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    Though I personally do not think such a magic pill exists, it’s certainly fun to throw around the term ‘miracle’ and generates a lot of buzz in doing so.

    During a trial, one group of overweight women lost 9% body fat in one year’s time without any adjustments in lifestyle or eating habits.

    Now, don’t take this as a suggestion to not improve lifestyle, as I introduced this article with the pretence that it’s the most important aspect of losing weight.

    In a few small animal studies, CLA has been shown to prevent heart disease and several types of cancer, while appearing to enhance the immune system. Human studies are not as conclusive as they used body fat scales (such as DEXA – Dual-Energy X-Ray Absorptiometry) to measure improvements, which are inherently not that accurate.

    This is another one of those supplements I suggest researching further, and trialling in conjunction with lifestyle adjustments to see if it works for you.

    The Bottom Line

    Once again I can’t stress enough that merely supplementing for weight loss will not yield exponential results – you must exercise, move your body, and I highly advise introducing Intermittent Fasting/Time-Restricted Eating if you haven’t already done so.

    Please research more into these supplements to determine if they make sense for you. And I don’t suggest using all at once as you won’t be able to accurately gauge which are most effective – cycle through them by taking one, two, upwards of 3 supplements at any given time. If you want to experiment, then switch after a couple months of use.

    I wish you the best of luck with your weight loss journey and if would like to learn more about the above supplements, take a look at my video here:

    Featured photo credit: bruce mars via unsplash.com

    Reference

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