Staying lean and ripped during summer can be a challenge, but with the right diet and fitness tips, we can maintain our physique and enjoy the season to the fullest.
This article provides practical tips on how to stay fit, including daily step goals, utilizing hotel gyms, and making smart food choices while traveling.
Table of Contents
Step Goals
I aim to get 10,000 steps per day to stay active, especially when traveling. Walking is a simple yet effective way to burn calories and maintain cardiovascular health. Whether exploring a new city or enjoying a beach vacation, incorporating plenty of walking into the day is essential.
![logo](/_next/image?url=%2FFIT_001%2F4.jpg&w=3840&q=75)
One of my favorite activities is taking a scenic walk in the desert. Walking through such unique landscapes not only helps me reach my step goals but also allows me to enjoy the beauty of nature.
![Walking in the Desert](https://firebasestorage.googleapis.com/v0/b/content-3cd2a.appspot.com/o/body%2Fz5670253597473_e2d48223f2fa154639f3d896d31a3ada.jpg?alt=media&token=7db272da-8526-4a0d-835e-97836ba0f84d)
Summary: Aim for 10,000 steps per day to stay active and enjoy the sights and sounds of your surroundings.
Circuit Training
When I'm staying at a hotel or resort, I utilize the gym to perform high-rep circuit training. This type of workout is efficient and effective, especially when I have limited time and equipment. Here’s an example of a circuit workout I do:
Exercise | Reps | Sets | Rest |
---|---|---|---|
Dumbbell Bicep Curl | 15 | 3 | 45s |
Machine Shoulder Press | 15 | 3 | 45s |
Bodyweight Squats | To Failure | 3 | 45s |
![Circuit Training](https://firebasestorage.googleapis.com/v0/b/content-3cd2a.appspot.com/o/body%2Fz5670261839083_45ffe201e0a87953b5a33e13b3636075.jpg?alt=media&token=cf2cdbfd-54fb-4772-aeae-66b46f4e1c41)
Summary: High-rep circuit training in hotel gyms is an efficient way to stay fit while traveling. Focus on compound movements and keep rest periods short.
Smart Food Choices
When dining at hotels or resorts, I always pick foods that are high in protein and low in carbs to maintain a lean physique. Following a keto diet can be especially beneficial. Here’s an example of a low-calorie, high-protein meal:
- Entrée 1: Meat (Beef steak fatty cut) - Get 3 slices
- Entrée 2: Soup
- Entrée 3: Visit the salad bar and get a seafood salad.
- Side: Sparkling water and fruit
![Smart Food Choices](https://firebasestorage.googleapis.com/v0/b/content-3cd2a.appspot.com/o/body%2Fz5670262123271_ff5c4b0a0b221d1e91d00460430a7dff.jpg?alt=media&token=48f46469-80b3-4ba0-bf37-916b125851ed)
Summary: Choose high-protein, low-carb meals at hotels to stay lean and ripped. Examples include fatty cuts of meat, soups, seafood salads, and sparkling water.
Conclusion
Staying lean and ripped in summer is achievable with the right approach. Focus on getting enough steps, making use of available gym facilities for circuit training, and selecting high-protein, low-carb meals. By following these simple tips, we can maintain our fitness and enjoy a healthy, active summer.