Das Ende der Bikinifigur?

The end of the bikini figure?

Summer, sun, umbrella drinks, white sandy beaches: sounds great? It is...if only there wasn't the fear of losing your bikini figure, when you've subordinated everything to the goal of being in top shape on vacation for the weeks and months.

So how can you survive a 3-week vacation without massive effects on your physical fitness? Objectively speaking, a 3-week vacation from training won't do you any harm - on the contrary: abstinence for several weeks can actually do wonders when it comes to physical regeneration. In the end, a longer break may often be exactly what the body needs in order to be able to get started again afterwards. 

If you still have a guilty conscience, you still have the option of going to a gym at your holiday destination and continuing where you left off before you left. Alternatively, a vacation is also a good opportunity to provide unusual, new training stimuli: many exercises can be done anywhere. Use your body weight or local conditions. There is none Pull-up bar available? No problem… just do your pull-ups at the nearest crooked palm tree. You can also simply do dips on two chairs put together, etc. Concentrate on a rather higher repetition range - i.e. your strength endurance, which is often neglected anyway.

Here is a small list of exercises that you can do almost anywhere:

Pull-ups, push-ups, squats, dips, burpees, handstands, and much more. Of course, you can always use objects in your surroundings - such as: B. normal water boxes. They are also highly recommended Gymnastic rings that you can hang on almost any palm tree and that allow you to do a variety of upper body exercises: ring dips, ring flys, muscle-ups, ring pull-ups, ring rows, etc.

It is also advisable to deviate from your normal routine when it comes to diet. Not only will you ruin your vacation if you start tracking your macros and paying attention to the number of meals you eat, but it will also be good for your body if you give it a break from your normal routine . Studies have shown that occasional periods of low protein consumption greatly increase protein synthesis afterwards. So after your vacation, as soon as you get back to your routine, you can get even more out of your workouts.