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Title : Using your holidays to develop your appearance
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Using your holidays to develop your appearance

The holiday season is a great way to recover and help heal old wounds. This is a great opportunity to take charge of your joints and let them recover. However, many complain that guys back de-conditioned and win a pair (or in the worst case - a couple of pounds) extra fat and water under the skin. This should not necessarily be the case with each of your vacation.

Although this is not a written program that I personally will not count for a vacation of 12 to 15 days.

HIIT workouts
I love doing HIIT occasionally, but I really feel that Interview is hurting my strength when combine with weight training. This is why usually do low-intensity cardio after my lifting sessions.

But come the holidays, I use the time away from weights to do some cardio exercises explosives. Swimming is an excellent form of interval training because it does not put a burden on joints like running does, for example. During 12 days I usually do me four to five sessions of high-intensity training and this is how they look, more or less:

- 1 minute low intensity to heat swimming
- about eight to ten sprints of 15 seconds
- 60-90 seconds of low intensity to swim between the sprints

This set of training takes no more than 15-20 minutes to finish.

workouts bodyweight
If I have a gym where I'm staying at the time, always choose to go to the gym and make light circuit or upper body / lower body workouts. The weights are about 50% -60% lower than the maximum weights in order to give the joints a break.

However, if a gym is not available, you can always compensate with a workout of body weight. Find a place where you can do some pull ups and you're ready to rock. A typical workout bodyweight light would look like this:

- inclined or normal pushups - 5 x 12-15 repetitions
- pull ups - 5 x 5-8 repetitions
- body weight squats 5-6 x 15 repetitions
- Plank - 3 times to insufficient or 4 x 15 crunches

As seen is nothing crazy, to a short workout to keep the blood flowing to the muscles and provide them with nutrients. These are held every two days during 12-15 days.

Diet
The holidays is a period which is likely to be more deceiving than usual meals. This is a great opportunity to experiment with intermittent fasting. What I usually like to do is eat 2-3 meals over a period of 8 hours and fast through the other 16 hours. One or two of those meals will have meals containing high quality protein (eggs, meat, fish, etc.) and low carbohydrate (usually vegetables). One meal will be a cheat meal (hamburger, pizza, dessert, etc.) - on vacation, remember

The food rich in carbohydrates usually follow after one HIIT training. Apart from this, you must control your intake of water as hot weather and cardiovascular exercise tend to dehydrate your body. Be sure to drink about a gallon of pure water a day.

Follow this scheme or similar and you may be surprised when you see who is in better shape when you return from your vacation.

Source: http://www.fitnessandpower.com/training/bodybuilding-misc/using-your-vacation-to-improve-your-shape

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