Ruslan Hossain gives you the ultimate workout regime before you hit the road.
It’s that time of the year again, when the chills of the winter morning makes you want to pack a bag and take off for a much-needed holiday.
With the advent of social media, most of us love taking photos and want to capture the best versions of us on camera! If you are planning to getaway at the end of the year and need to get in shape as soon as possible, get cracking on this diet now!
Professional Fitness Expert and owner of Ruslan’s Studio
No excuses!
If you are new to the workout arena you need to give yourself at least 2 weeks in order to learn the basic workout form and techniques. After 2 weeks, you will have around six weeks to shape up. This is where you need to do some serious work and chances are you will lose up to 6 kgs of fat and get pretty lean and toned. Remember, it makes a huge difference if the weight you lose is from fat and not muscle. The best workout plan to achieve these results will be a combination of weight training and cardio.
As you near the last 2 weeks of training, if you want you can actually hit the weights 6 days a week if you have time. This may lead to overtraining but it’s alright as you will have plenty of time to recover during your vacation!
The Vacation Workout
Day 1 : Chest and Back
Flat BB bench press 3 sets 15-8 reps
Incline db press 3 sets 12-8 reps
Db fly 3 sets 12-8 reps
Lat pull down 3 sets 12-8 reps
Incline db row 3 sets 12-8 reps
Close grip lat pull down 3 sets 12-8 reps
Machine row 3 sets 12-8 reps
Hyper extension 3 sets 12 reps
Day 2 : Cardio and Abs
20 meter walk speed 5.0
30 meter sprint speed 10.0 total 4 km
Plank front 30 sec
Plank left side 30 sec
Plank right side 30 sec
V ups 30-45 reps
Crunches 25-50 reps
Leg raises 25 reps
After cycle completion rest 2-3 mins
Do it 3 times
Day 3 : Shoulder
Shoulder db press 3 sets 15-8 reps
Arnold press 3 sets 15-8 reps
Side raise 3 sets 15-8 reps
Front raise 3 sets 12-8 reps
Db rear fly 3 sets 12-8 reps
Db shrug 3 sets 12-8 reps
Day 4 : Cardio and Abs
Jogging speed 6.5-7.0 20 mins
Laying leg raises 25 reps
Side crunches 15 E/A side
Scissors kicks 25 reps
V ups 20 reps
Day 5 : Arms
EZ bar close grip bicep curl 3 sets 12-8 reps
Alternate curl 3 sets 15-8 reps
Preacher curl 3 sets 12-8 reps
Iso curl 3 sets 12-8 reps
Triceps extension 3 sets 12-8 reps
Over head db extension 3 sets 12-8 reps
Day 6 : Legs
BB squat 3sets 12-8 reps
Leg press 3sets 12-8 reps
Leg extension 3sets 12-8 reps
Lying leg curl 3sets 12-8 reps
Walking lunges 3set 12 reps
Seated Calf raises 3sets 15reps
Lean, mean diet
Meal 1
Oats 30g +1 glass fat free milk
1whole egg + 1 whole egg white
Meal 2
200 g mixed fruits +6 almonds
Meal 3
1 cup brown rice +200g chicken/fish (baked or grilled)
without oil+200g green salad
Meal 4
Mixed fruit 200g
Yoghurt fat free ½ cup
Meal 5
200 g steamed Fish/chicken +1 cup soup(clear soup)
+200g mixed veg (steamed)
For many of us vacation is the time to relax, explore, party and go overboard on food and this can take us away from the healthy habits that we had been practicing last 8 weeks. The key is to fill up on healthy foods whenever you can and make smart dining choices. You can take a break from your daily stressful routine but shouldn’t from healthy eating.
Vacation CheckList
1. Take your own snacks for your plane ride as this will prevent you from eating unhealthy food at the airport.
2. Find a supermarket as soon as you reach your destination, and pack fresh fruits, pre cooked healthy meals and mixed nuts.
3. Look for healthy food items at the breakfast buffet if you are staying at the hotel. Have plenty of whole grain foods, cereals, green salads and fruits. This will keep you full and help you eat clean for the rest of the day.
4. Always carry a water bottle with you and stay hydrated as dehydration gives you the wrong signal about your appetite and you might end up having unwanted calories.
5. Avoid fast food and select fish such as salmon and grilled meats. Opt for fresh salads, broth based soups without sauces as your entrees instead of deep fried food with heavy cream based sauces.
As soon as your vacation is over you should get back to the workout plan and diet program as soon as possible. Remember, exercising is a lifestyle choice and should be maintained forever.