I am just arriving home from a fantastic six day get-away on the Big Island of Hawaii. I feel great, totally recharged.
Of course, I got some workouts in while I was there … and shot a couple of quick videos for ‘ya, too. If you missed ‘em, here they are:
Now, if keeping in great shape is at the top of your priority list, and you truly enjoy fitness and exercise like I do, working out is something you WANT to do while you’re on vacation (or travelling for business, or away from home for whatever other reason …), as is staying in the “ballpark” of your healthy eating plan.
The truth is, you CAN have a good time, and still maintain your fitness level. I used the FVT Damage Control Strategy while I was gone, and managed to prevent fat gain, while still enjoying the food and drink I wanted.
This strategy is easy to follow, and it consists of three simple steps:
1 - Figure out your daily maintenance calorie intake level. If you need a ROUGH starting point, multiply your current body weight by ten.
So, if you weigh 150 pounds, your daily calorie maintenance starting point would be 1500.
2 - Log your food. Using a tool like MyFitnessPal, this should take you five minutes per day, tops.
3 - Make sure that you stay at (or ideally under) your daily maintenance calorie level.
That’s all there is to it
Here are a some additional notes:
- You may not feel as good as if you focus on balancing your macronutrients properly, etc. … but, you will not gain fat, if you keep your calorie intake in check.
- Try to get a workout of some kind in every day – even if it is for only 20 minutes or so. In a couple of days, I will have a great new body weight – only training plan for you to check out, and use in situations like these … you can also check out the videos I posted links to in the beginning of this article, for more ideas.
- Try to overestimate on caloric intake, if possible. Meaning, over shoot when you do your food log – just to be safe. It is very hard to know exactly what you are consuming when you are eating out, so this is a good way to keep yourself in check.
- What happens with this strategy, is that you can enjoy and consume the foods you want, you just have to do it in moderation. So, if you have a big breakfast, you may very well find out that you consumed 700,800, or even 1000 kcals … so you have to back off, and conserve for the rest of the day. If you know you are going to have a big dinner, you may very well have to “save up”. Etc.
And that about wraps up the FVT Damage Control Strategy! It is simple, but effective. It is NOT a long-term plan … but, in the short term, it will prevent you from gaining fat … and allow you to enjoy yourself a little, too!
PS - If you are looking for a new workout program, and want something that is based around body weight ONLY training, like we touched on in this article, I got an awesome deal coming on a brand new one for you very soon. Keep an eye on your email inbox
PPS - If you’re in the Sacramento, CA area, also a last call for the FVT Rapid Fat Loss Challenge. Early registration opens tomorrow … and if you want first dibs at grabbing a spot, you’ll need to pre-register here: